With Little Sleep This Chest Workout Still Was Slayed And Some Random Acts of Fitness

No Sleep.  Work.  Who Needs Sleep?  I was On Call last night and the phone rang pretty much non-stop from 9 to 10 pm.  I did get to sleep by 10:30pm but it was short lived once I got up to pee.  When my alarm went off at 3:25am I felt almost sick with a sore throat and beyond my normal am grogginess.  But I got my act together, added some more pre-workout scoop to my stack and was on my way.  

TUESDAY - CHESTIE IS MY BESTIE

THE WORKOUT:

5 min Peloton Warm Up Ride
 
BB Flat Bench Press (170 lbs 1RM / PR)
8 x EB
4 x 160 lbs at 94.11% of 1RM / PR
4 x 160 lbs at 94.11% of 1RM / PR
4 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
4 x 160 lbs at 94.11% of 1RM / PR
(Last Time 4/3/3/3/3 & 3/3/3/3/2 & 4/4/4/4/3)
 
Nebula Chest Pec Fly at 120 lbs x Reps 8 / 8 / 8
 
Cable Chest Fly at 75 lbs x Reps 4 / 5 / 5 / 5 / 4
 
Cable Lateral Raise at 25 lbs each side R/L x Reps 8/8, 8/8, 8/8, 6/6, 6/6
(Last Time 7/7, 7/7, 6/6, 6/6, 6/6)
 
Tricep Rope Pushdown at 132.5 lbs x Reps 6 / 6 / 6 / 6 / 5
 
THE BREAKDOWN:
BB FLAT BENCH - MORE REPS THAN LAST TIME.
  I thought it was going to be tough when I was waking up.  I almost skipped otoday.
PEC FLY - Once again under-estimating what I was able to due as I felt tired but strong.
CHEST FLY - UP 2.5 lbs on each side.  STRONGER THAN LAST TIME.
LAT RAISE - MORE REPS THAN LAST TIME
TRICEP PUSHDOWN - Added 2.5 lbs.  STRONGER THAN LAST TIME.
OVERALL - KILLED IT.  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
Taught 30 min Spin Class
 
THE WET DECK:
NONE
Gotta email the Masters Team and see if I can start on Friday.  I'm On Call again tonight so I know tomorrow isn't happening.

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - NO GYM DAY.  ON CALL the night before so bed at 10pm.
THU - TBD + TEACH SPIN CLASS
FRI - NO GYM DAY
SAT - CHEST DAY + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/ Team
MON - LEG DAY + PELOTON TREAD RUN
TUE - CHESTIE + TEACH 30 MIN SPIN
WED - SWIM w/ Team?

THE RUN DOWN:
NONE

unDISNEY:
Finding Your Pace: How to Determine Your Speed for a Virtual #runDisney 5k by Dani @Echelon_Fit

THE WEIGH IN:
TUESDAY - 173.2
MONDAY - 174.4 lbs
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
SEVEN DAY AVERAGE - 173.25 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 2,679 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 231 g
FAT - 49 g
PROTEIN - 215 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Body Sculpting for Seniors, Cardio Dance, Low Impact Circuit, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
My class this morning.  The participants really seem to like me and were talking about me when I walked in the class.  Felt humbled by their appreciation of my classes.  

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/18/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


If It's Monday It's Dump Truck Day & Some Random Acts of Fitness

MONDAY! IF IT'S MONDAY IT'S LEG DAY!

MONDAY - LEG "DUMP TRUCK" DAY

THE WORKOUT:

5 min Peloton Cycle Warm Up
 
IMG_7893Seated Hamstring Curl
90 lbs x Reps 7 / 7 / 7 / 6 / 6
(Last Time 6 / 6 / 6 / 5 / 4 )
 
BB Back Squat - 225 lbs 1RM / PR
8 x EB (55 lbs)
4 x 145 lbs at 64.44% of 1RM / PR
4 x 145 lbs at 64.44% of 1RM / PR
4 x 150 lbs at 66.66% of 1RM / PR
3 x 150 lbs at 66.66% of 1RM / PR
3 x 150 lbs at 66.66% of 1RM / PR
 
THE BREAKDOWN:
SEATED HAMSTRING CURL - Waking up the Giants.  MORE REPS THAN LAST TIME
BB BACK SQUAT - Still working on depth ASS TO GRASS
OVERALL - Short workout but still a good one.  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
 
THE WET DECK:
NONE
Funny after looking at adding in additional swims per week I got an advert for the team I was thinking of joining on Wed and Fri.
 

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
TUE - NO GYM DAY + TEACH 30 MIN SPIN
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - NO GYM DAY.  ON CALL the night before so bed at 10pm.
THU - TBD + TEACH SPIN CLASS
FRI - NO GYM DAY
SAT - CHEST DAY + TEACH 30 MIN SPIN

THE RUN DOWN:
Peloton Tread 15 Min Beginner

runDISNEY:
NONE

THE WEIGH IN:
MONDAY - 174.4 lbs
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
SEVEN DAY AVERAGE - 173.37 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a  Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Walking Aerobics, Water Aerobics and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Napping, The Pump Before The Swim & Some Random Acts of Fitness

Napping.  Naps are good and bad.  If I nap then  I have a hard time falling asleep.  Yesterday after teaching my 30 minute spin I took a short nap before my phone rang.  After lunch and a haircut I napped again in the afternoon with USA Swimming Time Trial Prelims.  I didn't make it to watch the Time Trials in primetime but catching up this morning.  

Had a great workout at the gym and about to drive out to go swimming.  I was tempted not to go all out at the gym this morning with swim coming up today but it'll be fine.  I do need to add more swimming to my week as once a week is not enough.

BACK & BICEPS - SUNDAY

 
THE WORKOUT - 
 
5 min Peloton Warm Up Ride
 
Cable Lat Pulldown at 178.5 lbs x Reps 4 / 6 / 5 / 5 / 4
(Last Time 4 / 5 / 5 / 4 / 3)
 
Curlbar Preacher Curl at 27.5 lbs x Reps* 6 / 6 / 6 / 5 / 5
(Last Time 6 / 7 / 5 / 4 / 4)
*cheat reps / not full range and some swinging
 
Seated Cable Row
at 185 lbs x Reps 5 / 5 / 5 / 4 / a
 
Standing Cable Hanmer Bicep Curl at 102.5 lbs x Reps 5 / 5 / 4 / 5 / 1
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  I realized the last workout I did was at 176 lbs but before that I had done 178.5 a few weeks ago.  
PREACHER CURL - ROCKING THE BOAT.  The first rep I need to use momentum to get started some of the other reps are good and some are bad.  Just gotta keep pushing ahead.
CABLE ROW - MORE WEIGHT THAN LAST TIME.
HAMMER CURL - MORE WEIGHT THAN LAST TIME.
OVEERALL - KILLED IT!  
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
 
THE WET DECK:
Swim w / Team at 10am
SWIM
300 SKP
Main Set:
6x100 (600/900)
Free/Fly/Free/Back/Free/Breast
6x50(300/1200)
Free/Fly, Free/Back, Free/Breast
3x100 (300/1500)
75 Free / 25 Stroke IM order
200 Free Pull w/ Paddles (200/1700)
150 Mixed (150/1850)
Worked on IM Turn (200/2050)
100 Cool Down (100/2150)
 
My watch say's more but I think that it's wrong.  Practice wasn't too bad.  I'm sore but that's usually the case.  Came home and took a nap.  None of the fast swimmers were there so I got plenty and maybe too much rest.   Swimming once a week isn't going to work if I want to get better.  I may join or at least swim with another team in Ocala on weekdays.  I'll have to change my workout schedule but I think I need to do it.  

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 2,300

THE LIFT AHEAD:
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY + TEACH 30 MIN SPIN
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - NO GYM DAY.  ON CALL the night before so bed at 10pm.
THU - TBD + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
SUNDAY - 174.2  lbs
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
SEVEN DAY AVERAGE - 173.29 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 3,947  Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 372 g
FAT - 155 g
PROTEIN - 168 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Yoga, the sports pool with walkers and swimmers. Oh and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Chestie Pump Saturday Workout With Some Random Acts of Fitness

SATURDAY!  Happy Weekend!

CHESTIE, SHOULDERS AND TRICEPS

THE WORKOUT:

5 min Peloton Cycle Warm Up
BB Flat Bench Press (170 lbs 1RM / PR)
8 x EB
4 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
(Last Time 3/3/3/3/2 and prior 4/4/4/4/3)
 
Cable Chest Fly at 72.5 lbs each side x Reps 7 / 8 / 8 / 8 / 8
(Last Time 7 / 8 / 8 / 7 / 7)
 
Cable Lateral Raise at 25 lbs each side R/L x Reps
7/7, 7/7, 6/6, 6/6, 6/6
(Last Time 6/6)
 
Tricep Rope Pushdown at 130 lbs x Reps
7 / 7 / 6 / 6 / 5
(Last Time 7 / 6 / 6 / 6 / 4 )
 
THE BREAKDOWN:
CHEST PRESS - Stuck. More than last time but still less than the time before that.  But I am training at 94% of my 1RM so that is something.
CHEST FLY - MORE REPS THAN LAST TIME
LAT RAISE - MORE REPS THAN LAST TIME
TRICEPS - MORE REPS THAN LAST TIME
OVERALL - Not too bad.  A good workout.
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
TEACHING 30 MIN SPIN CLASS
 
THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 20,850

THE LIFT AHEAD:
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  I may try to get a sub for my 30 minute spin class on Tuesday.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - CHEST 
THU - BACK & BI + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
FRIDAY - 173.8
SEVEN DAY AVERAGE - 173.23 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 3,542  Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 316 g
FAT - 123 g
PROTEIN - 185 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Yoga, Water Aerobics, Masters Swimming and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/14/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Depth, Finding Purpose On The Days When You Just Can't See Any Plus Some Direct & Random Acts of Fitness

Depth, Finding Purpose On The Days When You Just Can't See Any.  

Purpose
It's that little flame
That lights a fire
Under your ass
Ha!

Purpose
It keeps you going strong
Like a car with
A full tank of gas

LEG DAY - THURSDAY

THE WORKOUT:

5 min Peloton Cycle Warm Up
 
Seated Hamstring Curl
90 lbs x Reps 6 / 6 / 6 / 5 / 4
 
BB Back Squat - 225 lbs 1RM / PR
8 x EB (45 lbs)
6 x 135 lbs at 60% of 1RM / PR
6 x 135 lbs at 60% of 1RM / PR
6 x 135 lbs at 60% of 1RM / PR
IMG_77896 x 135 lbs at 60% of 1RM / PR
4 x 135 lbs at 60% of 1RM / PR
 
Leg Extension at
80 lbs x Reps 8
85 lbs x Reps 8
90 lbs x Reps 8 / 6 / 7
(Last Time 80 lbs x 8 / 8 / 8 / 8 / 8)
 
DOH! Didn’t start my watch!
 
THE BREAKDOWN:
HAMSTRING CURLJust warming up the Legs for the Squats
BACK SQUAT - Today was going down in weight but going deep. 
I'm trying to find depth in my squats.  ASS TO GRASS!
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
TAUGHT 30 MIN SPIN CLASS
 
THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 20,850

THE LIFT AHEAD:
FRI - NO GYM DAY
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  I may try to get a sub for my 30 minute spin class on Tuesday.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - CHEST 
THU - BACK & BI + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
NONE

runDISNEY:
NONE

IMG_7790THE WEIGH IN:
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
FRIDAY - 173.8
THURSDAY - 172.2
WEDNESDAY - 172.6 lbs
SEVEN DAY AVERAGE - 173.02 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 2,502 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 184 g
FAT - 66 g
PROTEIN - 184 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Low Impact Circuit, Walk Away the Pounds, Yoga, Water Aerobics, Masters Swim Team and the FitClub.

The Random Acts of Fitness is important to me as my MISSION STATEMENT - TO IMPLEMENT PROGRAMS TO INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  This is my purpose and sometimes I need to remind myself what we are doing at work fuels me.  Some days I need to be reminded more than others and today is one of those days.  Tonight I will be hosting BINGO.  Yeah, BINGO.  It's done through a computer so I just hit buttons for about two and a half hours.  About half way through the event we serve Ice Cream.  Pretty much the whole time I just stare at the computer and think about quiting.  I do remind myself that this may be the only time someone might be leaving their home and getting out.  Maybe they are a caregiver for a spouse and once a month they do BINGO. So I'm helping them to get out to move through life.  It's just hard at that point.  It's sometimes hard to find purpose I know I struggle with it.

DIRECT ACTS OF FITNESS - Taught spin this morning to 14 individuals.  The class was struggling before me and I'm getting consistent numbers.  Many of them keep asking for me to teach the other mornings.  It's moments like that on top of sitting around bored running BINGO that sometimes makes me wish I was still working at a gym.

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
BATTLE READY

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/12/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


What Are We Running For And Some Random Acts of Fitness High-5's Edition

And with the power of convictionThere is no sacrificeIt's a do or die situationWe will be invincible
Won't anybody help us?What are we running for?
 
Well I'm running to look good!  

IT'S HUMP DAY

WEDNESDAY - BACK & BICEPS

THE WORKOUT:

Cable Lat Pulldown at 176 lbs x Reps 7 / 6 / 7 / 5 / 7
(Last Time 7 / 6 / 7 / 7 / 5)
 
Curlbar Preacher Curl at 27.5 lbs x Reps 6 / 7 / 5 / 4 / 4
(Last Time 6 / 6 / 5 / 4 / 3)
Thank You Momentum!
 
Seated Cable Row
at 182.5 lbs x Reps 6 / 6 / 6 / 6 / 6
(Last Time 6 / 5 / 6 / 5 / 4)
 
Standing Cable Hanmer Bicep Curl at 100 lbs x Reps 7 / 6 / 5 / 5 / 3
 
THE BREAKDOWN:
LAT PULLDOWN - The Struggle.  Same amount of weights and reps as last time.  
PREACHER CURL - Thank You Swinging Momentum!  So I cheated a little.  Keep faking it to you make it!
CABLE ROW - MORE REPS THAN LAST TIME
HAMMER CURL - MORE WEIGHT THAN LAST TIME
OVERALL - I know I can't PR every day on every movement.  Happy with the workout.
 
THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
 

THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 20,850

THE LIFT AHEAD:
THU - LEG + TEACH 30 MIN SPIN
FRI - NO GYM DAY
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  I may try to get a sub for my 30 minute spin class on Tuesday.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - CHEST 
THU - BACK & BI + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
15 Min Peloton Tread Beginner Run

runDISNEY:
NONE

THE WEIGH IN:
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
FRIDAY - 173.8
THURSDAY - 172.2
WEDNESDAY - 172.6 lbs
TUESDAY - 174.4
SEVEN DAY AVERAGE - 173.37 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 2,867 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 252 g
FAT - 72 g
PROTEIN - 187 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.

1 x HIGH-5 in Peloton Cycle

8 x HIGH-5's in Peloton Tread

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
PUMP DAY READ

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/11/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.



Half A Gorilla Mind In The Morning Plus Some Random Acts of Fitness

One Scoop. 

One Or Two Scoops? Most mornings I stack Gorilla Mind’s Pre-Workout and Nitric (Stem Free). But I think I only did one scoop of the Nitric.
 
It was definitely one Scoop and my workout did suffer at first. 
 
TUESDAY - CHESTIE IS MY BESTIE PLUS SOME SHOULDERS & TRICEPS

THE WORKOUT:

5 min Peloton App Cycle Warming Up
 
BB Flat Bench Press (170 lbs 1RM / PR)
8 x EB
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
2 x 160 lbs at 94.11% of 1RM / PR
(Last Time 4/4/4/4/3)
 
Cable Chest Fly at 72.5 lbs each side x Reps 7 / 8 / 8 / 7 / 7
(Last Time 7 / 8 / 7 / 7 / 7)
 
Cable Lateral Raise at 25 lbs each side R/L x Reps
6/6
6/6
6/6
6/6
6/6
 
Tricep Rope Pushdown at 130 lbs x Reps 7 / 6 / 6 / 6 / 4
 
THE BREAKDOWN:
CHEST PRESS - 
Less Than Last Time.  Can't beat myself up about it.  I just had no omph!  Was it missing one scoop or swimming this past weekend?  
CHEST FLY - ONE REP MORE THAN LAST TIME!
LATERAL RAISE - 2.5 lbs more on each side.  MORE THAN LAST TIME!
TRICEP PUSHDOWN - 5 lbs more.  MORE THAN LAST TIME!
OVERALL - Not to0 bad.  Even with one scoop I had some personal bests.  
 

THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
TAUGHT 30 MIN SPIN CLASS

THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 20,850

THE LIFT AHEAD:
TUES - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - NO GYM DAY
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  I may try to get a sub for my 30 minute spin class on Tuesday.

THE RUN DOWN:
15 Min Peloton Tread Beginner Run

runDISNEY:
Disneyland Half Marathon Weekend Medal Reveal

THE WEIGH IN:
TUESDAY - 174.0 lbs
MONDAY - 173.8
FRIDAY - 173.8
THURSDAY - 172.2
WEDNESDAY - 172.6 lbs
TUESDAY - 174.4
MONDAY - 172,8 lbs
SEVEN DAY AVERAGE - 173.37 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 3,063 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 290 g
FAT - 58 g
PROTEIN - 269 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walk Away The Pounds, Stretch Aging Backward, Tai Chi, Body Sculpting for Seniors, Cardio Dance, Low Impact Circuit, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS.

I AM PROUD BECAUSE:
Once again I'm proud that I've been building that morning spin class up.  

THE BOOKSHELF:

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/10/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.