Pumping Iron Past Anxiety And Random Acts of Fitness For This Wednesday

BAD BAD SLEEP!
I knew before my alarm went off that I had a crap night of sleep.  It is what it is.  I even snoozed this morning.  Which meant I had to grab my gear and get to the gym in a shorter time.  I had a big day planned with weights and a run.  

WEDNESDAY - BACK AND BI

THE WORKOUT:

5 min Spinning Warm Up
 
Cybex Asst Pull Up (No Plates) x Reps 5 / 5 / 5 / 3 / 4
 
Seated Curlbar Preacher Curl at 22.5 lbs each side x Reps 5 / 8 / 8 / 7 / 6
Last Time 5 / 6 / 7 / 5 / 4
 
Seated Cable Lat Pulldown
at 176 lbs x Reps 6 / 6 / 5 / 4 / 4
Last Time 6 / 6 / 4 / 4 / 4
 
Standing Cable Hammer Curl at 88 lbs x Reps 10 / 10 / 10

THE BREAKDOWN:
ASST PULL UP - Better than last time but that was done from before that.  Just waking up!
PREACHER CURL - MORE REPS THAN LAST TIME.  Felt good.  Felt Great actually!
LAT PULLDOWN - MORE REPS THAN LAST TIME.  PROGRESSIVE OVERLOAD
HAMMER CURL - OKAY.  Felt good.  Called it off after three sets to move on to my Walk / Run
OVERALL - GOOD.  Felt like I was killing it even with the bad sleep.  Last nights swim might have been a factor with muscle fatigue.  

THE SPIN CYCLE:
NONE
I start teaching TUE and THU at 6:15am in April.  Will have to readjust my workout schedule.

THE WET NOTE:
NONE
Swam Last Night! Wahoo!  

THE RUN DOWN:
ANOTHER ONE!
Did 15 minutes of a 20 minute Walk / Run Tread.  Did the warm up then walked 1 minute / ran 1 minute / walked 2 minutes / ran 2 minutes then walked for 3 minutes to cool down.  Just slowly getting back and aiming for the 10K in 8 Weeks!

THE LIFT AHEAD:
THU - NO GYM + SWIM
FRI - TBD
SAT, SUN and MON - NO GYM
TUE - CHEST & SWIM
WED - BACK
THU - LEGS & SWIM
FRI - NO GYM
SAT - CHEST + 30 MIN SPIN CLASS

RANDOM ACTS OF FITNESS:
Today my centers Host/Implement on
WED: Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.

IN MY HEAD
A LOT.
2AM Anxiety Became 4:15AM Anxiety.  It didn't wake me up but while doing the workout something dawned on me from yesterday.  I got a call from the powers above asking if I was busy tomorrow morning and I am and told them.  Then the powers above asked about one of my rooms and how it was set up.  Didn't think about it to this morning.  RUT OH.  WHAT DID I DO?  I'm sure it is nothing or I'm getting fired.  Nah, It'll be nothing.  

THE BOOKSHELF:


You messed up a little.  Or maybe you messed up a lot.  So?

ONE MORE REP:


As competition stiffens in digital marketing, Orangetheory Fitness reconsiders performance spend

THE MONEY SHOT:

Fitness Stocks Today $LTH, $XPOF, $BODY, $BFX, $TRNR, $PTON and $PLNT

my17cents:
NONE


What a Feeling Being's Believin' On This Pump Up Chest Day With Some Random Acts of Fitness

My watch says 8 Hours my ring says 6.5 Hours either way I got a GREAT PUMP TODAY!  At first when I woke up it was about 30 minutes before my alarm went off and I felt a bit groggy.  All I could think was that I had a crap night of sleep.  But once I was out of bed and looked I was a bit shocked.  Now during my workout I really felt I was killing it.  So goes to show you that sometimes it's all in your head.  If I had let the negative thoughts that my sleep was crap guide me I probably would of had a bad workout.  

I bring up my sleep and how sometimes it's not so intuitive because I once watched a V-LOG by a fitness professional I look up to who made one whole vlog on why one doesn't need a sleep tracker.  Not everyone knows how they really feel when they wake up.  Some of us feel pretty crappy most days and go right back to bed.  I love my trackers and they really do help me with my mindset from time to time.  

TUESDAY - CHEST, SHOULDERS AND TRICEPS

THE WORKOUT

5 min Spinning Warm Up
 
BB CHEST PRESS
8 x EB
8 x 140 lbs at 82.35% of 1RM / PR
8 x 140 lbs at 82.35% of 1RM / PR
8 x 140 lbs at 82.35% of 1RM / PR
6 x 140 lbs at 82.35% of 1RM / PR
6 x 140 lbs at 82.35% of 1RM / PR
 
Standing Cable Fly at 60 lbs x Reps 8 / 8 / 8 / 8 / 8
 
Standing BB OH Press at 75 lbs x Reps 5 / 5 / 6 / 4 / 5
 
Standing Tricep Rope Pushdown at 121 lbs x Reps 8 / 8 / 8 / 8 / 8

THE BREAKDOWN:
MINDSET - I felt like I was KILLING IT during the CHEST PRESS.  That  continued with the fly.  KILLING IT.  
CHEST PRESS - Three sets at about 80% of my 1RM is a good key sign to build strength.  I know 170 lbs is not a whole lot for a 5' 8", 54 year old male but it's what I can do.  I'm not training for any STRONG MAN or PHYSIQUE event.  I'm just TRAINING FOR LIFE.
CABLE FLY - STEADY FREDDY.  The last few reps of the last set was a struggle but got it.  I was feeling good.
What a feelingBeing's believin'!
OH PRESS - Did all 5 sets at 75 lbs.  PROGRESS.  
TRICEP PULLDOWN - The finisher.  
OVERALL - KILLED IT.  It felt good.  I really had the music pumping me up and I felt great.  

THE SPIN CYCLE:
Just 5 min warm up.

THE WET NOTE:
NONE.
Goal is to do a swim after work today.  Just 30 minutes.  Building back up.  
Make it happen(What a feeling)What a feeling
UPDATE:
I SWAM!  NOT MUCH BUT I SWAM!
1200 BASIC SWIM

25 minutes total / 25 yard pool

Warm Up:
100 Easy Free
2 x 50's Easy Free
100 IM EASY

Main Set:
2 x 50's w/ 15 sec rest
2 x 50's w / 15 sec rest
4 x 50's Moderate w / 20 sec rest
4 x 50s Moderate w / 15 sec rest
2 x 50's Strong w / 30 sec rest
2 x 50's Strong 2 / 15 sec rest

Warm Down:
100 easy

OVERALL - It was a swim.  I need to do at least two swims on my own a week on top of the one with the team on the weekend.  Tonight was 25 minutes.  Thursday will be another 25 minutes.  Next week I'll kick it up to 45.  Just slowly building myself up.  After an early gym morning and a full work day the swimming will be a challenge.  But Senior Games are 8 weeks away and I gotta do something.

2024 TOTALS:
LCM - 3,800
SCY - 1,200

THE RUN DOWN:
NONE.
After my run I did have some ankle and heel pain.  So I jumped the gun and purchased new running sneakers.  I ended up getting Brooks Adrenaline GTS 23.  I really think the gal who sold me the last trainers I bought didn't know what the hell she was doing.  I tried to buy local and I failed.  So I'll run my third time and fourth time with the trainers I have but next week see if the Brooks are better.  

THE LIFT AHEAD:
WED - BACK & BI + WALK / RUN
THU - NO GYM DAY + SWIM
FRI - TBD + WALK / RUN
SAT, SUN AND MON - NO GYM DAY
I'm On Call this weekend so long days and up way past my bed time.  

RANDOM ACTS OF FITNESS:
TUE: Walk Awat 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

IN MY HEAD:
STUFF.  Thinking of my sleeping habits.  Trying to be better with that.  

THE BOOKSHELF:

ONE MORE REP:

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THE MONEY SHOT:

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my17cents:


RE-RACK FOLKS.  Once again I had to put back the safety bars on the Bench.  Ugh!


Got My Mind On My Body and My Body On My Mind And Some Random Acts of Fitness

Last night I had a hard time getting to fall asleep.  My shoulders were burning from the swim and I just couldn't get comfortable.  I got 5.5 hours which is below my 6 hour minimum goal and felt like it when I woke up.  I did snooze before getting out of bed.  Oh and I did weigh myself.  Ugh. 

BODY ISSUES.

  So a few weeks ago one of the GYM BRO'S complimented me on my "growth" at the gym in the last year.  I've been feeling pretty good about myself after that.  Of course FRIENDS have a funny way of bringing you back to earth.  Saturday I was sort of half joking that I've been bulking and my friend basically commented the only thing I was bulking was my stomach.  OUCH!  I call BS but it haunted me.  Yesterday at swim someone asked me if I lost weight.  I didn't ask if they meant that in a good or bad way.  Luckily the rest of the afternoon I was too busy to think about it.  But now I am.  I'm constantly having body issues.  I also project my body issues on to others and can be judgmental lots of the time.  I know I just got to let it go.  I feel better mentally and I gotta stop worrying about what I look like to others.  

MONDAY - LEG DAY

THE WORKOUT

10 min Spinning
 
Hamstring Curl at 90 lbs x Reps 8 / 8 / 8 / 8 / 8
 
Lethal Fitness Plate Loaded Glute Thrust
290 lbs x Reps 8
300 lbs x Reps 8 / 7 / 8 / 6
 
Reverse Hack Squat
EB x 8 Reps
90lbs at 30% of 1RM / PR x Reps 8 / 8
180 lbs x 60% of 1RM / PR x Reps 8 / 6 / 6

THE BREAKDOWN:
HAMSTRING CURL - Getting the legs ready for the work.  STEADY FREDDY
GLUTE THRUST - Up 10 lbs.  PROGRESS
HACK SQUAT - PEACH GROWING.  
OVERALL - Felt good.  Nothing to write home about.  Just Keep Lifting.  

THE SPIN CYCLE:
Just 10 minutes warming up.

THE WET NOTE:
NONE

THE RUN DOWN:
YES.  FINALLY.  A RUN.  


Did 15 minutes of the tread.  It was a Walk Run Peloton Class.  Only did 15 of the 20 minutes.  Baby Steps.  My ankle bothered me a little.  Now I've only worn these sneakers twice.  I'm giving them a few more chances to break them in before I go out and buy new ones.  But I never had this ankle issue before these sneakers.  Hmmm...

runDISNEY:

Unofficially “borrowed” #rundisney official #princesshalf photos! #princesshalfmarathonweekend#disneyadults

THE LIFT AHEAD:
TUE - CHEST + WALK / RUN + SWIM
WED - BACK + WALK / RUN
THU - NO GYM DAY + SWIM
FRI - TBD
SAT, SUN & MON - NO GYM DAY

RANDOM ACTS OF FITNESS:
MON: Pilates, Yoga, Walking Aerobics, 2 x Bone Builders, Water Aerobics, Pickelball, Outdoor Exercise Equpment and the FitClub

IN MY HEAD:
MY BODY

THE BOOKSHELF:
NONE

ONE MORE REP:

$PLNT Planet Fitness reaches record 16.6M members; other health clubs report strong numbers

THE MONEY SHOT:
NONE
MARKET CLOSED
$LTH, $XPOF, $BODY, $BFX, $TRNR, $PTON and $PLNT - chart via @YahooFinance

my17cents:
NONE


Second Swim Of The Year, 8 Weeks of Running To Go Oh And Some Random Acts of Fitness

Late Quick Post. Slept in!  GOT 8 HOURS!  I'm posting this after 7pm as it was a crazy afternoon.  Making it a short post so I can be in bed by 8pm.  Up at 3:30am for GYM!

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE

THE WET NOTE:
WAHOO A SWIM!

WARM UP
Broken 500 Warm Up
200 swim
100 kick
100 pull
100 swim
 
DRILL
4 x 50’s 200/700
 
MAIN SET
4 x 100’s
3 x100’s
2 x 100’s
1 x 100
1,700 meters
 
2024 TOTALS:
LCM - 2100 Meters + 1700 meters = 3,800

THE RUN DOWN:
NONE

THE LIFT AHEAD:
MON - LEGS & A WALK RUN
TUE - CHEST & RUN / SWIM
WED - BACK, BICEPS & A WALK RUN
THU - NO GYM DAY / SWIM
FRI - TBD & RUN
SAT, SUN AND MON - NO GYM

RANDOM ACTS OF FITNESS:
My centers have Yoga, Walking Aerobics, Bone Builders, Water Aerobics, Pickleball and the Fit Club.

IN MY HEAD:
A LOT

THE BOOKSHELF:

ONE MORE REP:
NONE

THE MONEY SHOT:
NONE
MARKET CLOSED

my17cents:
NONE


Moving On Up To A Heavier Plate In The Sky & Saturday's Random Acts of Fitness

It's Saturday the Weekend!  Wahoo!  Last night I did my sort of best to get a good nights sleep and I did get my 6 hours in.  I had my gym clothes and my spin class clothes all ready to go.  So this morning it was up and get going.  I hit the gym for my Back and Biceps Day!  I was going to do a video of my morning but I'm not there yet.  I'm crossing over to the dark side owning a tripod and a GoHero camera.  I know I'm going to be one of those guys at the gym who I ranted about just a short time ago.  

After my 30 minute spin going to shower and head down to Disney for the afternoon.  Just want to check out whatever merchandise they have left and the expo.  Yeah, it's a runDISNEY Weekend.  BOO, I didn't get into the 10K registration.  Ugh.  I do wanted to run as Flynn Rider.  Later I'll be looking for pictures of those who did.  JEALOUSY!

SATURDAY - BACK & BICEPS

THE WORKOUT

10 mins Spinning
 
T-Bar Row
115 lbs x Reps 8 / 8
120 lbs x Reps 8 / 6 / 6
 
Seated Curlbar Preacher Curl at 22.5 lbs on each side x Reps 5 / 6 / 7 / 5 / 4
 
Seated Cable Lat Pulldown
at 176 lbs x Reps 6 / 6 / 4 / 4 / 4
 
Standing Cable Hammer Curl at 90 lbs x Reps 8 / 8 / 8
 
THE BREAKDOWN
WARM UP - 
10 minutes spinning.  Sort of practiced for my class later today.  Did the warm up and rush tracks
T-BAR ROW - Skipped the Pull Up for this movement.  I went up 5 lbs.  PROGRESS
 After a struggle I was doing 20 on each side but more reps but this time moved back to 22.5 on each side.  Really Really want to get to 25 on each side.  
LAT PULLDOWN - Did all sets at 176.  Last time I did a drop set.  PROGRESS
HAMMER CURL - STEADY FREDDY.
OVERALL - GOOD WORKOUT.  I was losing steam towards the end and wanted to be home by 5:30.  Figured that gave me an hour to eat, doom scroll and do this post before I need to get ready for my class.  OVERALL PROGRESS

THE SPIN CYCLE:
10 Min Warm Up.
Teach a 30 minute class at 8:30 am.

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

runDISNEY:

Wish I was running this weekend. But the #springtimesurprise will be here soon Check out Joel McKenna's video! #TikTok tiktok.com/t/ZT8KhJbYt/ #rundisney #tiktokfitness.

 
 
Image
Unofficially “borrowed” #rundisney official #princess5k photos
 
On this runDisney day: Feb 24 th 2013 Rachel Booth wins Disney’s Princess Half Marathon for the second straight time, beating her own race record from a year ago tiktok.com/t/ZT8oASUEk/ #rundisney #princesshalf #tiktokfitness

THE LIFT AHEAD:
SUN - SWIM
MON - LEGS
TUE - CHEST
WED - BACK
THU - NO GYM DAY
FRI - TBD
SAT, SUN & MON - NO GYM DAYS
WORK IS TOSSING IN A MONKEY WRENCH.  I work an event on Wed night and On Call for the weekend.  So up to 10 at the very least on those nights so no gym the next day.

RANDOM ACTS OF FITNESS:
SAT - My centers have Yoga, Water Aerobics, Masters Swimming and the FitClub

DIRECT ACTS OF FITNESS:
TEACH SPIN!

IN MY HEAD:
A LOT. 

THE BOOKSHELF:
NONE

ONE MORE REP:

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THE MONEY SHOT:

02/23/2024 Fitness Stocks Today $LTH, $XPOF, $BODY, $BFX, $TRNR, $PTON and $PLNT - chart via @YahooFinance

my17cents:
NONE


8 Weeks Countdown Plus Some Friday Random Acts of Fitness

It's pretty much 8 weeks to everything.  Eight Weeks to runDisney Springtime Surprise 10k and eight weeks to The Villages Senior Games Swimming.  I got a lot of training to catch up on.  Ugh.  Yesterday was a NO GYM DAY.  Slept in a bit but not enough.  After work I started to plan my Friday Morning.  Should I do a Leg Day or Chest Day.  Decided I'd do a Chest Day but with a short treadmill run after.  I laid out my clothes and my running trainers.  But when I did wake up I decided that the running wasn't gonna happen.  A dumb mistake.  Ugh!  In 8 weeks I'm running a 10K so I need to get on a training program  I know it's a runDisney and I'll be stopping for character photos but I need to build the endurance so my pace can be decent so I can do more stops and pix!  

FRIDAY - CHEST PUMP DAY

Wait, what happened to LEG DAY?

THE WORKOUT:

5 min Spinning Warm Up
 
BB Flat Bench Press
8 x EB
8 x 135 lbs at 79.41% of 1RM / PR
8 x 140 lbs at 82.35% of 1RM / PR
7 x 140 lbs at 82.35% of 1RM / PR
4 x 145 lbs at 85.29% of 1RM / PR
4 x 150 lbs at 88.23% of 1RM / PR
 
Standing Cable Fly at 60 lbs each side x Reps 8 / 8 / 8 / 8 / 8
 
BB OH Press
75 lbs x Reps 4 / 5 / 3
65 lbs x Reps 8 / 6
 
Tricep Rope Pushdown
122.5 lbs x Reps 8
125 lbs x Reps 8 / 8 / 6 / 8

THE BREAKDOWN:
CHEST PRESS - 
Working my way back up.  On Tuesday Chest was a struggle and then on Wednesday Back was a struggle.  Yesterday's NO GYM DAY seemed to help.  My Mojo Was Coming Back.  
CABLE FLY - Sort of the same thing.  When I go higher in weight it's hard to start and stop the movement.  I'm not a big fan of Cable Fly.
OH PRESS - Was feeling good so tried going up 5 pounds.  It felt like I added a 100 pounds.  PROGRESS
TRICEP PUSHDOWN - Added 2.5 lbs.  PROGESS
OVERALL - PROGRESS.

THE SPIN CYCLE:


5 Min Warm Up at Gym 
10 Min Low Impact Peloton Ride

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

runDISNEY:

On This #runDisney Day Sun, February 23, 2014 Olympian Kim Smith Wins the Disney Princess Half Marathon #princesshalfmarathon #tiktokfitness #disney #wdw #disneyadults #TikTok

First Look at Disneyland 2024 runDisney Halloween Half Marathon Weekend Merchandise! #tiktokfitness tiktok.com/t/ZT8Es6Sxb/ #rundisney

THE LIFT AHEAD:
SAT - BACK and BICEPS + 30 MIN SPINNING
SUN - SWIM
MON - LEGS
TUE - CHEST, SHOULDERS & TRICEPS
WED - BACK & BI
THU - NO GYM DAY
FRI - TBD
SAT, SUN AND MON - NO GYM DAYS.
Next week I hit a road bump in training.  I work a PM Event on Wednesday then ON CALL for the weekend.  Long Days and Nights  


RANDOM ACTS OF FITNESS:
My Centers Have on
FRI: Pilates Mat, Yoga Hatha, Bone Builders, Walking Aerobics, Body Sculpting for Seniors, Low Impact Strength, Water Aerobics and the FitClub

IN MY HEAD:
NONE

THE BOOKSHELF:

My different twist on one of today readers. I want to focus on “instead he was practicing, reminding himself here and there the important lessons…”. I do this daily myself. I write stuff done and repeat things to myself daily. It’s the if you build it they will come method. If I keep repeating things I need to learn or do overtime i will learn or do it.

ONE MORE REP:

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THE MONEY SHOT:

Fitness Stocks Today $LTH, $XPOF, $BODY, $BFX, $TRNR, $PTON and $PLNT - chart via @YahooFinance

my17cents:
NONE


8 Weeks Countdown Plus Some Friday Random Acts of Fitness

It's pretty much 8 weeks to everything.  Eight Weeks to runDisney Springtime Surprise 10k and eight weeks to The Villages Senior Games Swimming.  I got a lot of training to catch up on.  Ugh

FRIDAY - CHEST PUMP DAY

Wait, what happened to LEG DAY?

THE WORKOUT:

5 min Spinning Warm Up
 
BB Flat Bench Press
8 x EB
8 x 135 lbs at 79.41% of 1RM / PR
8 x 140 lbs at 82.35% of 1RM / PR
7 x 140 lbs at 82.35% of 1RM / PR
4 x 145 lbs at 85.29% of 1RM / PR
4 x 150 lbs at 88.23% of 1RM / PR
 
Standing Cable Fly at 60 lbs each side x Reps 8 / 8 / 8 / 8 / 8
 
BB OH Press
75 lbs x Reps 4 / 5 / 3
65 lbs x Reps 8 / 6
 
Tricep Rope Pushdown
122.5 lbs x Reps 8
125 lbs x Reps 8 / 8 / 6 / 8

THE BREAKDOWN:

THE SPIN CYCLE:


5 Min Warm Up at Gym 
10 Min Low Impact Peloton Ride

THE WET NOTE

THE RUN DOWN

runDISNEY:

On This #runDisney Day Sun, February 23, 2014 Olympian Kim Smith Wins the Disney Princess Half Marathon #princesshalfmarathon #tiktokfitness #disney #wdw #disneyadults #TikTok

First Look at Disneyland 2024 runDisney Halloween Half Marathon Weekend Merchandise! #tiktokfitness tiktok.com/t/ZT8Es6Sxb/ #rundisney

THE LIFT AHEAD

RANDOM ACTS OF FITNESS:
My Centers Have on
FRI: Pilates Mat, Yoga Hatha, Bone Builders, Walking Aerobics, Body Sculpting for Seniors, Low Impact Strength, Water Aerobics and the FitClub

IN MY HEAD

THE BOOKSHELF

ONE MORE REP

THE MONEY SHOT

my17cents