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How Do You Achieve Your Goals? By Knowing Your Why! Oh And Some Random Acts of Fitness

Tuesday, September 17, 2024
How to do achieve your goals? By knowing your WHY!  Setting goals is easy but achieving goals can be a challenge.  But why? We all know that one must set SMART Goals:
SMART is an acronym for goals that have five key qualities: 

Specific: Goals should be clearly defined.  ex.  I want to lose 5 lbs versus I want to get in shape.

Measurable: Goals should be able to be tracked.  Using a scale or some other metric but not a mirror.  

Achievable: Goals should be realistic. ex.  I want to swim the 100 butterfly LCM in 50 seconds which is about 27 seconds faster than I can do now is unrealistic.  

Relevant: Goals should support your mission, vision, and priorities.  How does this fit my why?

Time-bound: Goals should have a specific time frame for completion.

If you  don't know your Why you are bound to quit.  Time will get tough and it's easy to quit or dismiss goals when you don't have a Why.  Find Your Why.  

TUESDAY CHESTIE - DELOAD WEEK

WHY DELOAD?
 
A deload exercise refers to a temporary reduction in training intensity or volume, typically lasting about a week, designed to allow the body to recover and adapt from the stress of previous workouts. Deload periods are crucial for preventing overtraining, reducing the risk of injury, and enhancing long-term performance. During a deload, athletes might decrease the weight they lift, the number of sets and reps, or the overall intensity of their workouts. This strategic rest period helps the body repair muscles, restore energy levels, and improve mental focus, ultimately leading to better gains and sustained progress when normal training resumes. - via chatGPT
 
WHY THIS WEEK?
Swimming! This weekend I have two Masters Swim Meets swimming 11 events in two days.
 
THE WORKOUT:
 
8 mins Spin/Cycle Warmin Up.  Practicing my track for my upcoming training for Les Mills The Trip.  
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
8 X 95 lbs at 54.28% of PR
8 x 95 lbs at 54.28% of PR
6 x 95 lbs at 54.28% of PR
 
DB OH PRESS
8 x 25 lbs at 55.55% of PR
8 x 25 lbs at 55.55% of PR
8 x 25 lbs at 55.55% of PR
 
Flat Bench DB Fly TUT 3:1
8 x 25 lbs at 55.55% of PR
8 x 25 lbs at 55.55% of PR
8 x 25 lbs at 55.55% of PR
 
Tricep Rope Pushdown
8 X 80 lbs at 53.33% of PR
8 x 80 lbs at 53.33% of PR
8 x 80 lbs at 53.33% of PR
 
Cable Rope Facepulls at 40 lbs x Reps 8 / 8 / 8
(Last Time 40 x 8 / 8 / 8)
 
THE BREAKDOWN:
BENCH PRESS - Felt good
OH PRESS - Easy.
DB FLY - Piece of cake.
TRICEP PUSHDOWN - Can't get easier.
FACEPULLS - Killing some time.
OVERALL - Deload is harder on the ego then the muscles.  So hard to pull back in fact I was almost embarrassed that someone would see me lifting light.  
 
THE SPIN CYCLE:
8 mins which is the warmup and the track I need to practice for my The Trip training.
Taught 30 min Spin Class
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 29,050
SCM - 45,000
LCM - 34,150
 
Upcoming Masters Meets I've Entered / 1 Week 2 Go
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
 I'll enter Rowdy Gaines next week but will probably only do Saturday.  It's the week after we launch Les Mills The Trip so I can't skip it.  So no swimming on Sunday.  Do I dare to add the 400 IM on Friday?  I'll see how I do at the Pentathlon first.  Also do I drive an hour to swim one event even if it's a 400 IM.    
 
SATURDAY / CLAREMONT / Rob Curry Pancake
100 Fly
100 Back
100 Breast
100 Free
200 IM
 
SUNDAY / GAINESVILLE / Gainesville Senior Games
100 Fly
200 Back
500 Free
100 Back
100 IM
50 Fly
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
WED - LEG DAY + SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
FRI - REST DAY
SAT - SWIM MEET
SUN - SWIM MEET
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub
 

I AM PROUD BECAUSE:
That I left my Ego at the door and worked the Deload.

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
 
THE MONEY SHOT:
9/16/21
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE
 

**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.

 
 

Posted at 12:38 PM in Training 2024 | | Comments (0)

If I Forget To Post A Workout Did I Really Do A Workout? Monday's Leg & Swim Time

Tuesday, September 17, 2024

A day late but still a dollar short or whatever that expression is.  

MONDAY - QUICK LEGS B4 SWIM
 
5 mins Cycling Warming Up
 
45 Degree Hack Squat
8 x EB
6 X 90 at 50% of 1RM / PR
6 x 90 at 50% of 1RM / PR
6 x 90 at 50% of 1RM / PR
6 x 90 at 50% of 1RM / PR
(*180 Prior w/ Ass To Grass But 360 lbs 1RM / PR to Knee)
 
THE SWIM - SCM
WARM UP SET: 600
200 IM Kicks no board
200 Free
100 Back / 100 Breast
SET ONE: 1000/1600
4 x 50’s Sculling
3 x 100’s Breast Drill Work
4 x 50’s Back Sculling
3 x 100’s Free Drill Work
SET TWO: 1000/2600
4 x 50’s Fly descending stroke count
6 x 100’s Free descending stroke count 1-3 and 4-6
4 x 50’s Back descending stroke count
 
2024 SWIM DISTANCE TOTALS:
SCY- 29,050
SCM - 45,000
LCM - 34,150
 
Upcoming Masters Meets I've Entered / 1 Week 2 Go
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
 I'll enter Rowdy Gaines next week but will probably only do Saturday.  It's the week after we launch Les Mills The Trip so I can't skip it.  So no swimming on Sunday.  Do I dare to add the 400 IM on Friday?  I'll see how I do at the Pentathlon first.  Also do I drive an hour to swim one event even if it's a 400 IM.    
 
SATURDAY / CLAREMONT / Rob Curry Pancake
100 Fly
100 Back
100 Breast
100 Free
200 IM
 
SUNDAY / GAINESVILLE / Gainesville Senior Games
100 Fly
200 Back
500 Free
100 Back
100 IM
50 Fly

Posted at 11:52 AM in Swim Training 2024, Training 2024 | | Comments (0)

Leaving The Ego Behind For The Deload And Some Random Acts of Fitness

Sunday, September 15, 2024
GOAL? What Is The Goal Of This?  My thought of the week.  What is my goal in this workout?  What is my goal in my workouts for this week?  What is my goal in my fitness journey?  
 
Goal of Today's Workout - Deload.  Pull back for the week ahead.
Goal of My Workouts For The Week - Deload as I got the swim meet on Saturday and another one on Sunday.
Goal of My Fitness Journey - It's in flux right now.  Need to think this out.  
 
SUNDAY - BACK & BICEPS

 
ON THE DELOAD - WORKOUT 2
 
THE WORKOUT:
 
8 mins Spin/Cycle Warmin Up
 
Cable Lat Pulldown at 143 lbs at 79% of PR x Reps 8 / 8 / 8 / 8 / 6
(Last Time 181 x 4 / 5 / 5 / 4 / 3) - 21
(Prior Time 181 x3 / 4 / 3 / 4 / 2) - 16
 
Standing Curlbar Curls w/ Armblaster at 40 lbs at 72.72% of PR x Reps 8 / 8 / 8 / 6 / 6
(Last Time 55 x7 / 6 / 6 / 6 / 4) - 29
(Last Time 55 x 6 / 6 / 5 / 5 / 4) - 26
 
Seated Cable Row at 150 lbs at 75% of PR x Reps 8 / 8 / 6 / 8 / 6
(Last Time 195 x 8 / 7 / 6 / 5 / 5) - 31
(Prior Time 200 x 5 / 5 / 5 / 4 / 3) - 23
 
Standing Cable Hammer Bicep Curl at 70 lbs at 62.22% of PR x Reps 8 / 8 / 8 / 8 / 6
(Last Time 51 x 8 / 7 / 6 / 6 / 3 *Different Cable Rig)
(Prior Time 112.5 x 4 / 5 / 4 / 4 / 3)
(Prior Time 110 x9 / 8 / 8 / 8 / 6) - 39
 
THE BREAKDOWN:
Why is deloading so harmful for the ego?  I so want to do more.  It's a mental challenge just to go lighter or do less reps.  
LAT PULLDOWN - 79% of my PR.  Felt good almost too good.
CURLBAR - 72% of my PR.
CABLE ROW - 70% of my PR
HAMMER CURL - 62% of my PR.
OVERALL - I didn't plan on going down from 79% to 62% in my workout.  It just sort of happens.  Deloading is usually about 50% of not your PR but your prior week.  Since I push myself every week to add either more weight or reps I was at my PR last week.  My plan for the week is to shoot for 50% of my PR for my Tues/Wed/Thur workouts.  I just gotta remember after this week I got to build back up and not jump to where I was this past week.
 
THE SPIN CYCLE:
8 mins which is the warmup and the track I need to practice for my The Trip training.
 
THE WET DECK:
SWIM - SCY
WARM UP: (850)
SKIPS 100 Swim / 100 Kick / 100 Pull / 50 Swim
200 Kick
300 Hypoxy
SET ONE: (1200)
200 IM / 150 IM (350)
SET TWO: (450/1650)
100/150/200 Free (450)
Goofed Off!
Relay Off Blocks 50 Free
I may have missed something.  2,000 SCY according to my watch.  The workout was not very much and I goofed off a bit.  
 
2024 SWIM DISTANCE TOTALS:
SCY- 29,050
SCM - 42,400
LCM - 34,150
 
Upcoming Masters Meets I've Entered / 1 Week 2 Go
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
 I'll enter Rowdy Gaines next week but will probably only do Saturday.  It's the week after we launch Les Mills The Trip so I can't skip it.  So no swimming on Sunday.  Do I dare to add the 400 IM on Friday?  I'll see how I do at the Pentathlon first.  Also do I drive an hour to swim one event even if it's a 400 IM.    
 
SATURDAY / CLAREMONT / Rob Curry Pancake
100 Fly
100 Back
100 Breast
100 Free
200 IM
 
SUNDAY / GAINESVILLE / Gainesville Senior Games
100 Fly
200 Back
500 Free
100 Back
100 IM
50 Fly

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
MON - LEG DAY + Swim w/ Team OCALA
TUE - CHEST DAY + TEACH 30 min SPIN CLASS
WED - LEG DAY + SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
FRI - REST DAY
SAT - SWIM MEET
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SUN: Yoga, the sports pool with walkers and swimmers. Oh and the FitClub
 

I AM PROUD BECAUSE:
That I left my Ego at the door and worked the Deload.

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
Where did badminton begin? | OK Shorts - The sport of badminton originated in the city of Pune, earlier called Poona, in India by the British army officers who were stationed in the country. https://www.youtube.com/watch?v=1nmy8j1mxnQ
 
THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE
 

**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.

Posted at 06:45 AM in Training 2024 | | Comments (0)

The Deload Drops With Some Random Acts of Fitness

Saturday, September 14, 2024
The Deload Week. Aim was to work close to 80% of my PR. My own private Idaho or Tapper. Since it was lighter weight I did more reps per set. On Tuesday I’ll do the same weight but less reps. That’ll be the same for Back and Biceps. With two meets next weekend gotta let the body have a taper. 11 Events in 2 Days:
 
SATURDAY / CLAREMONT
100 Fly
100 Back
100 Breast
100 Free
200 IM
 
SUNDAY / GAINESVILLE:
100 Fly
200 Back
500 Free
100 Back
100 IM
50 Fly
 
Phew! That is a lot of swimming. Now some of these events I won’t be going at 100% which is gonna be a mind fuck for me. I’ll need to be intentional in my swims in holding back.
 
The SPIN Of It! How to hold back when I can’t hold back? Not only am I teaching three 30 minute classes this week I need to prep for my Les Mills The Trip Training the following weekend. I need to go over my material to see what I have due next weekend.
 
SATURDAY - CHEST
 

ON THE DELOAD
 
THE WORKOUT:
 
5 min Peloton Cycle Warming Up
2 High-5’s
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 135 lbs at 77.14% of 1RM / PR
8 x 135 lbs at 77.14% of 1RM / PR
8 x 135 lbs at 77.14% of 1RM / PR
8 x 135 lbs at 77.14% of 1RM / PR
5 x 135 lbs at 77.14% of 1RM / PRa
(Last Time 165 x 5/4/4/4/5
(Prior Time 165 x 4/4/4/4/3)
(Prior Time 165 x 4/4/4/4/4)
 
Cable Chest Fly at 62.5 lbs at 75.75% of PR x Reps 8 / 8 / 8 / 8 / 8
(Last Time 82.5 x 7 / 7 / 6 / 6 / 6)
(Prior Time 80 x 6 / 6 / 6 / 5 / 5)
(Prior Time 82.5 x 5 / 6 / 6 / 6 / 4)
 
Cable Lateral Raise at 25 lbs at 71.4% of PR x Reps 8/8, 8/8, 8/8
(Last Time 35 x 5/5, 5/5, 5/5, 5/5, 5/5)
(Prior Time 5/5, 5/5, 4/4, 4/4, 4/4)
 
Cable Rope Facepulls at 40 lbs x Reps 8 / 8 / 8
(Last Time 40 x 8 / 8 / 8 / 8 / 8)
(Prior Time 35 x 8 / 8 / 8 / 8 / 8)
 
Tricep Rope Pushdown at 120 lbs at 80% of PR x Reps 8 / 8 / 8
(Last Time 150 x 5 / 5 / 4)
(Last Time 147.5 x 5 / 5 / 5 / 5 / 4)
 
THE BREAKDOWN:
CHEST PRESS - Feeling good working with less weight.  
CHEST FLY - Felt easy. 
LAT RAISE - Meh!
FACEPULLS - Had some time to squeeze them in. 
TRICEP PUSHDOWN - Easy!
OVERALL - Got in a workout even if it's a Deload.  Almost two easy but not that easy.  
 
 
THE SPIN CYCLE:
5 min Peloton Warm Up
Teach 30 min Class at 8:15am
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 27,050
SCM - 42,400
LCM - 34,150
 
Upcoming Masters Meets I've Entered
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + SWIM w/ TEAM CLAREMONT* (This may be my last workout on Sunday with the Team as I'm going to be starting to teach a new class at a gym.  Pretty excited to launch a program that will be new to this location.)
MON - LEG DAY + Swim w/ Team OCALA
TUE - CHEST DAY + TEACH 30 min SPIN CLASS
WED - LEG DAY + SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
FRI - REST DAY
SAT - SWIM MEET
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SAT -Water Aerobics, Masters Swimming and the FitClub
PLUS two High-5's In Peloton App
Teach class which is more DIRECT ACTS OF FITNESS.
 

I AM PROUD BECAUSE:
Keeping up with my routine and swam 4 times this week.

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
Gary Yeager knows what to do with a curveball on the diamond as an experienced baseball player. In @SeniorGames1 Athlete of the Month story, Gary shares how running helped him reinvent himself after significant personal health challenges and loss: NSGA.com/blog-athlete-o
 
 
THE MONEY SHOT:
9/13/24 - FRIDAY THE 13TH
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE
 

**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.

Posted at 06:08 AM in Training 2024 | | Comments (0)

Swimming With Grandpa & Other Tales of Random Acts of Fitness

Friday, September 13, 2024

I could have slept in, I thought about sleeping in and I almost slept in but I got up.  Got up and was at the pool earlier that 5:15am.  Of course non of my group showed up so I was on my own.  I did push myself and kept rest around  15 - 20 seconds.  It sucks when ya swim on ya own but I was able to push myself.  I didn't finish one set towards the end but that is okay.  I needed to get to work and probably would have skipped it with my mates swimming.  One thing that made me laugh is that also swimming was this kid and what I thought maybe was his Dad but nope it was his Granddad.  Granddad wasn't much older then me.  Oy!

FRIDAY - SWIM DAY

THE WORKOUT:
THE BREAKDOWN:
THE SPIN CYCLE:
 

THE WET DECK:
SCY SWIM - INTERVAL FOCUS
WARM UP: 500
300 - 100 Free / 50 Breast / 50 Back / 00 Free
200 - Kick Free Tombstone w/Board 
SET ONE: (1200/1700)
4 x 50's Kick w/Board No Fins on 90 secs (200)
4 x 100's Free (don't recall interval as I was by myself I kept changing my intervals) (400/600)
4 x 50's Breast Kick w/Board on 90 secs (200/800)
4 x 100's Breast on ??? (400/1200)
SET TWO: (1000/2700)
3 x 100's IM ON ??? (300)
4 x 50's Back Descending on ??? (200/500)
4 x 50's Fly on ??? (200/700)
3 x 100's Free Breasting 3 / 5 / 7 (300/1000)
 
That was it.  There was more but I was the only one in my group so I was on my own. Created my own intervals which I cant remember 6 hours later.  So hard on work days to write the workout down before work.  Do it on my lunch.  
 
2024 SWIM DISTANCE TOTALS:
SCY- 27,050
SCM - 42,400
LCM - 34,150
 
Upcoming Masters Meets I've Entered
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SAT - CHEST + TEACH 30 min SPIN CLASS
SUN - BACK & BI + SWIM w/ TEAM CLAREMONT* (This may be my last workout on Sunday with the Team as I'm going to be starting to teach a new class at a gym.  Pretty excited to launch a program that will be new to this location.)
MON - LEG DAY + Swim w/ Team OCALA
TUE - CHEST DAY + TEACH 30 min SPIN CLASS
WED - LEG DAY + SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - FRI: Body Sculpting for Seniors, Low Impact Strength, Water Aerobics, Masters Swimming and the FitClub
 
 

I AM PROUD BECAUSE:
I'm breathing.  

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
THE MONEY SHOT:
9/12/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE
 

**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.

Posted at 01:05 PM | | Comments (0)

Can 1 lb Save Your Workout, What Is A Ratio & Other Tales of Random Acts of Fitness. (Why Weight Training Requires Math)

Thursday, September 12, 2024
Can 1 lb Save Your Workout, What Is A Ratio & Other Tales of Random Acts of Fitness. (Why Weight Training Requires Math).  Doing standing Curlbar is a tough one of late.  It's like I'm almost at a plateau.  Right now I have a 25 lb plate and a 2.5 plate on each side and I don't think I'm ready to add 2.5 lbs to each side and can't just add one 2.5 lbs on one side.  So that made me think if you can buy 1 lbs weight plates and yes you can.  Now I gotta decide if I want to spend my own money and buy 1 lbs plates.  
 
THURSDAY - BACK & BICEPS
 
THE WORKOUT:
 
5 mins Spinning Warm Up
 
Cable Lat Pulldown at 181.0 lbs Reps x 4 / 5 / 5 / 4 / 3 - 21
(Last Time 181 x3 / 4 / 3 / 4 / 2) - 16
(Last Time 178.5 x 5 / 6 / 6 / 5 / 5) - 27
 
Standing Curlbar Curls w/ Armblaster at 55 lbs x Reps 7 / 6 / 6 / 6 / 4 - 29
(Last Time 55 x 6 / 6 / 5 / 5 / 4) - 26
(Prior Time 55 x4 / 6 / 5 / 5 / 4)- 24
 
Seated Cable Row at 195 lbs x Reps 8 / 7 / 6 / 5 / 5 - 31
(Last Time 200 x 5 / 5 / 5 / 4 / 3) - 23
(Prior Time 200 x 4 / 4 / 5 / 5 / 2) - 20
 
Standing Cable Hammer Bicep Curl at 51 lbs x Reps 8 / 7 / 6 / 6 / 3
*Different Cable Rig
(Last Time 112.5 x 4 / 5 / 4 / 4 / 3)
(Last Time 110 x9 / 8 / 8 / 8 / 6) - 39
 
Swimming on Sunday will be ending soon with this week and the 29th. Starting Sunday the 6th of October I’ll be teaching Les Mills The Trip at 10:30am.
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  
CURLBAR - Need those 1lb plates.  Did more reps than last time.  Keeping it at this weight to I can do sets of 8 then maybe 2.5 more on each won't be that much.
CABLE ROW - Did 195 pounds cuz' some new gym member was also using the cable rig but was using both sides for various movements and I couldn't get the peg to add a plate to the stack.  So 195 instead of 200.
HAMMER BICEP CURL - Using the cable system but a different one. Did you know that different cable systems have ratios?  I sorta did but never really understood.  
 
In the gym, you’ll see different pulley ratios, such as 1:1, 2:1, 3:1, and 4:1. The higher the ratio number, the longer the cable length – and the lower the resistance, as well as smaller resistance jumps between the weights. For example, a 4:1 ratio comes from a cable that’s four times the length of a 1:1 ratio. - via https://repfitness.com/
OVERALL - A good workout before heading out to teach spin.
 
THE SPIN CYCLE:
5 min Spinning Warm Up
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 27,050
SCM - 39,700
LCM - 34,150
 
Upcoming Masters Meets I've Entered
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
FRI - SWIM w/TEAM OCALA
SAT - CHEST + TEACH 30 min SPIN CLASS
SUN - BACK & BI + SWIM w/ TEAM CLAREMONT* (This may be my last workout on Sunday with the Team as I'm going to be starting to teach a new class at a gym.  Pretty excited to launch a program that will be new to this location.)
MON - LEG DAY + Swim w/ Team OCALA
TUE - CHEST DAY + TEACH 30 min SPIN CLASS
WED - LEG DAY + SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Cardio Drumming Low Impact Circuit, Water Aerobics, Masters Swim Team and the FitClub.
 

I AM PROUD BECAUSE:
I'm breathing.  

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
THE MONEY SHOT:
9/11/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE
 

**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.

Posted at 06:02 PM in Training 2024 | | Comments (0)

When You Celebrate Seeing Your Abs In The Mirror By Eating Two Donuts At Work Plus Some Random Acts of Fitness

Wednesday, September 11, 2024

Is it a Leg Day or a Swim Day?  Trying to find a balance between swimming three days before work and getting in my weight training.  So that may mean I do two short Leg Workouts on Mon and Wed.  That way I can get two full Back/Bi and Chest/Shoulder/Tri Workouts in a week.  In a few weeks I'll be teaching four Spin Classes a week so my Legs will get in workouts.  

WEDNESDAY - QUICK LEG DAY
 

THE WORKOUT:
 
5 mins Spinning Warm Up
 
Reverse Hack Squat
8 x EB
8 x 90 lbs
6 x 180 lbs
6 x 180 lbs
5 x 180 lbs
 
Out Of Time…
 
THE BREAKDOWN:
REVERSE HACK SQUAT - Nothing exceptional about this workout.  
OVERALL - 24 Minutes and that was it.  Time to hit the pool.  Better than nothing.
 
THE SPIN CYCLE:
5 min Spinning Warm Up
 
THE WET DECK:
DRILL SWIM WORKOUT:
WARM UP: (600)
200 Free 50 Fist / 100 Swim / 50 First
200 Free Pull w/ Paddles
200 IM Order Kick w/Board No Fins
MAIN SET: (2000/2600)
Two Rounds Of
4 x 50's Back Solider Drill w/ Fins (200)
2 x 100's Back Swim (200/400)
4 x 50's Breast  Moose Drill / Swim (200/600)
2 x 100's Breast Swim (200/800)
2 x 100's Fly swim/side kick/swim/2-2-2 drill (200/1000)
SET TWO: (300/2900)
3 x 100'a Free Long Axis Drill / Front Quad / Shoulder Tap / Swim (300)
 
OUT OF TIME.  I was already running late so didn't do the 100 cool down for 3,000 so only 2,900 SCY today.  Knowing that I have the pentathlon in a few weeks I really worked on my weakest link, Breaststroke.  I really pushed the last 100 Breast.
 
2024 SWIM DISTANCE TOTALS:
SCY- 27,050
SCM - 39,700
LCM - 34,150
 
Upcoming Masters Meets I've Entered
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Upcoming Masters Tentative or Not Registered Yet For:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
THU - BACK & BI + TEACH 30 min SPIN CLASS
FRI - SWIM w/TEAM OCALA
SAT - CHEST + TEACH 30 min SPIN CLASS
SUN - BACK & BI + SWIM w/ TEAM CLAREMONT* (This may be my last workout on Sunday with the Team as I'm going to be starting to teach a new class at a gym.  Pretty excited to launch a program that will be new to this location.)
MON - LEG DAY + Swim w/ Team OCALA
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -WED: Chair Yoga, Chair Aerobics, Parkinson Exercise, Water Aerobics and the FitClub.

I AM PROUD BECAUSE:
I kicked ass in Breaststroke.  First time!  I was gonna say I was happy that my abs were showing this morning but then ate two donuts at work.  

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
THE MONEY SHOT:
9/10/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE

**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.

Posted at 12:38 PM in Swim Training 2024, Training 2024 | | Comments (0)