Sleep could have been better.  It was my own fault.  

THURSDAY - 174.4 lbs
 
BACK & BICEPS
 
THE WORKOUT:
 
5 min Spinning Warming Up
 
Cable Lat Pulldown at 183.5 lbs x Reps 4 / 4 / 4 / 4 / 2
(Last Time 181 lbs x Reps 5 / 6 / 5 / 4 / 3)
 
Standing Curlbar Curls w/ Armblaster at 25 lbs x Reps 4 / 5 / 5 / 4 / 3
(Last Time Reps 4 / 4 / 4 / 4 / 3)
 
Seated Cable Row at 176 lbs* x Reps 8 / 7 / 8 / 6 / 5
(Last Time 197.5 lbs x Reps 3 / 4 / 4 / 3 / 2)
*Different Cable Rack
 
Standing Cable Hanmer Bicep Curl at 107.5 lbs x Reps 6 / 6 / 6 / 5 / 5
(Last Time 105 x 7 / 8 / 6 / 5 / 4)
(Prior Time 105 x 6 / 7 / 5 / 4 / 4)
 
Taught 30 min Spin Class
 
THE BREAKDOWN:
LAT PULLDOWN - Added 2.5 lbs.  Boy was that 2.5 pounds heavy.  
CURLS - MORE REPS THAN LAST TIME.
CABLE ROW - Used a different cable set rack area than usual.
HAMMER CURL - Added 2.5 lbs.  MORE THAN LAST TIME.
OVERALL - MORE MORE MORE!
THE SPIN CYCLE:
5 Min Warm Up
Taught 20 MIN SPIN CLASS
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 19,000
LCM - 32,650

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM   09/21/2024
 
I sandbagged my times.  

THE RUN DOWN:
NONE

THE WEIGH IN:
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY
 - 174.6 lbs
MONDAY - 173.2 lbs
SUNDAY - 174/2 lbs
SATURDAY - 176.2 lbs
FRIDAY - 174.8 lbs
SEVEN DAY AVERAGE -  174.65 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

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

THE LIFT AHEAD:
FRI - NOTHING (WORK LATE THURSDAY)
SAT - CHEST, SHOULDERS and TRICEPS + TEACH 30 MIN SPIN + TAKE MY 500TH PELOTON CLASS
SUN - BACK & BICEPS + SWIM w/ TEAM CLAREMONT
MON - QUICK LEGS + SWIM w/TEAM OCALA
TUE - TBD.  ON CALL MON PM
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 MIN SPIN
 
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.
 
Parks and Rec Month - Touch Tennis
 
THE JOY OF MOVEMENT:
NONE

SENIOR GAMES:
NONE

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/17/24
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.


2024 OLYMPIC SCHEDULE - SWIMMING AUGUST 1st THURSDAY

2024 OLYMPIC SCHEDULE - SWIMMING AUGUST 1st THURSDAY

IMG_8645Women's 200m Backstroke - Heats

Men's 50m Freestyle - Heats

Men's 200m Individual Medley - Heats

Women's 4 x 200m Freestyle Relay - Heats

Women's 200m Butterfly Final

Men's 200m Backstroke Final

Men's 50m Freestyle Semifinals

Women's 200m Breaststroke Final

Women's 200m Backstroke Semifinals

Men's 200m Individual Medley Semifinals

Women's 4 x 200m Freestyle Relay Final


2024 OLYMPIC SCHEDULE - SWIMMING JULY 31st WEDNESDAY

2024 OLYMPIC SCHEDULE - SWIMMING JULY 31st WEDNESDAY

IMG_8645Women's 200m Breaststroke - Heats

Men's 200m Backstroke - Heats

Women's 200m Butterfly - Heats

Women's 100m Freestyle Final

Men's 200m Butterfly Final

Women's 200m Butterfly Semifinals

Women's 1500m Freestyle Final

Men's 200m Backstroke Semifinals

Women's 200m Breaststroke Semifinals

Men's 200m Breaststroke Final

Men's 100m Freestyle Final


2024 OLYMPIC SCHEDULE - SWIMMING JULY 30th TUESDAY

2024 OLYMPIC SCHEDULE - SWIMMING JULY 30th TUESDAY

IMG_8645Men's 200m Butterfly - Heats

Men's 100m Freestyle - Heats

Women's 1500m Freestyle - Heats

Women's 100m Freestyle - Heats

Men's 200m Breaststroke - Heats

Men's 4 x 200m Freestyle Relay - Heats

Men's 100m Freestyle Semifinals

Men's 200m Butterfly Semifinals

Women's 100m Backstroke Final

Men's 800m Freestyle Final

Women's 100m Freestyle Semifinals

Men's 200m Breaststroke Semifinals

Men's 4 x 200m Freestyle Relay Final