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:

Life Time Redefines Group Fitness with Nationwide Launch of its Class Collection, Elevating the Workout Experience for Millions of Annual Participants

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


Rest Days Are The Worse Days And Some Random Acts of Fitness

NO GYM DAY!  I have a Love and Hate feeling about No Gym Days!  I know I need to let my body to rest to get stronger but my mind loves the pump feeling I get from a workout.  But it's been clear to me during the last two days I needed a rest day.  A RESET.

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

runDISNEY:

#TBT to #rundisney #princesshalf from 2017 #tiktokfitness Check out Joel McKenna's video! #TikTok

THE LIFT AHEAD:
TBD.
Tomorrow will be a gym day but I'm torn between a LEG DAY which would have been today and tomorrow would have been a NO GYM DAY.  So wee shall see how I feel later today.  Also next week I have another work event Wednesday Night then I'm ON CALL for the weekend.  So four NO GYM DAYS coming up.

RANDOM ACTS OF FITNESS
MY CENTERS HAVE ON THU: Low Impact Circuit, Walk Away the Pounds, Yoga, Water Aerobics, Masters Swim Team and the FitClub.
The other night someone asked me if I could have my dream job what would it be and I have a lot of thoughts on that.  One of them is that in many aspects I do have my dream job as working over a region of Recreation and Parks every day I move ahead towards my NORTH STAR or MISSION STATEMENT:  TO IMPLEMENT PROGRAMS AND INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  

IN MY HEAD:
A LOT BUT I"LL SAY NONE.

THE BOOKSHELF:

ONE MORE REP:

$BFX Vancouver fitness company BowFlex reports ‘substantial doubt’ it can stay in business

THE MONEY SHOT

my17cents:
NONE


When All Else Fails Just Rep It Out.  Rep It Out! Oh, Random Acts of Fitness on This Prince Spaghetti Day

When All Else Fails Just Rep It Out.  Rep It Out!
 
PLATEAU?  NUTRITION? SLEEP? ALCOHOL? REST?
 
I'm so ready for a No Gym Day tomorrow.  I wanted to hit the bed early last night but I didn't.  My own fault.  Doom Scrolling and Youtube Watching.  Then I woke up around midnight and couldn't get back to sleep.  Ugh!  Not even hitting 6 hours which means SLEEP DEPRIVATION.  UGH.

 

I really need to concentrate on Nutrition, Sleep, Alcohol and Rest. My nutrition isn't that bad but could use some tweaking. Sleep I need to try to be in bed the same time each night and if I cut back or cut out alcohol again my sleep would be better. I did cut back alcohol over the last year or so but need to cut back again if I'm going to see gains.

 

BACK & BICEPS - WEDNESDAYS

 

THE WORKOUT:

 

5 min Spinning Warm Up
 
Cybex Asst Pull Up (No Plates) x Reps 4 / 4 / 3 / 4 / 3
 
Seated Curlbar Preacher Curl at 20 lbs on each side x Reps 8 / 8 / 8 / 8 / 8
 
Cable Lat Pulldown
176 lbs x Reps 4 / 5 / 3
165 lbs x Reps 6 / 4
 
Cable Hammer Curl at 88 lbs x Reps 10 / 10 / 10 / 10 / 10
 
Seated Cable Row at 165 lbs x Reps 8 / 8 / 8

THE BREAKDOWN:
I'm Ready For My Rest Day, Mr Schwarzenegger.
PULL UP - FAILED! I don't know why but this was a struggle. I need sleep, nutrition and rest.
PREACHER CURL - Dropped Weight, Up'ed Reps. TURN UP THE VOLUME.
LAT PULLDOWN - INCREASED 5 lbs. WAHOO! PROGRESS.
HAMMER CURL - Dropped Weight, Up'ed Reps. TURN UP THE VOLUME.
CABLE ROW - STEADY FREDDY.
OVERALL - Started off bad. The Struggle Was Real.

 

THE SPIN CYCLE:
NONE

 

THE WET NOTE:
NONE.

I went to Ski n' Swim about 17 years ago. It was fun. I'd love to go again in the future. Not this year but in the future.

 

THE RUN DOWN:
NONE.

WTF. I need to be running. I have a 10K at Disney in two months. My ankle is better so maybe I'll bring my running sneakers on Friday to the gym and do a short run. Just start building up again.

 

runDisney:

#runDisney Themes REVEALED for the 2024 Disney Wine & Dine Half Marathon Weekend #winedinehalf #running #tiktokfitness
 

 

THE LIFT AHEAD:
THU - NO GYM DAY
FRI - TBD LEG or CHEST
SAT - TBD CHEST OF BACK + SPIN
SUN - SWIM
MON - LEGS
TUE - CHEST
WED - BACK & BI
THU - NO GYM DAY
FRI - TBD
SAT, SUN & MON - NO GYM DAY. ON CALL WEEKEND. UGH. So I'll be up past my bedtime the night before so no gym or swim. During the day I got to drive around and what not. I do get to swap 2 days in the next 2 weeks so I'm taking March 12th off for runDisney registration.

RANDOM ACTS OF FITNESS:

WED: Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.
 

IN MY HEAD:

 

THE BOOKSHELF:

Am I in control of my goals or are my goals controlling me?  That is a good question on a bad or meh gym day.  I know I can't PR everyday at the gym.  I know I can't get a promotion every few months at work.  Fate happens and bad days happen.  But it's not how you fall it's about how you get up.  Don't let your goals control you so much that when you do have that bad day it doesn't become a bad life.

 

ONE MORE REP:

$PLNT Planet Fitness Former CEO Rondeau Resigns From Board After Layoffs Company says Rondeau’s resignation is believed to be because of various disagreements since he stepped down from the top job in September

 

THE MONEY SHOT:

02/20/24 Fitness Stocks Today $LTH, $XPOF, $BODY, $BFX, $TRNR, $PTON and $PLNT - chart via
 

 

my17cents:
NONE


Someday's Just Getting Something Done Is Winning The Battle & Some Random Acts of Fitness From Below The Fold

Tuesday Is The New Monday Post Holiday Weekeend.  Yesterday was Monday and President's Day so I had the day off.  Pretty much did nothing all day but I did go out to eat with coworkers.  By going out it meant that I would go to bed later then my 7:30 pm Bed Time. 

So getting up this morning was a bit rougher than a normal morning.  But I did it.  I grabbed my stuff and hit the gym

TUESDAY - CHEST, SHOULDERS & TRICEPS

THE WORKOUT:

5 min Spinning Warm Up
 
BB Flat Bench Press
8 x EB (1)
8 x EB (2)
10 x 135 lbs at 79.41% of 1RM / PR (3)
10 x 135 lbs at 79.41% of 1RM / PR (4)
08 x 135 lbs at 79.41% of 1RM / PR (5)
08 x 135 lbs at 79.41% of 1RM / PR (6)
06 x 135 lbs at 79.41% of 1RM / PR (7)
07 x 135 lbs at 79.41% of 1RM / PR (8)
06 x 135 lbs at 79.41% of 1RM / PR (9)
06 x 135 lbs at 79.41% of 1RM / PR (10)
 
Standing BB OH Press at 70 lbs x Reps 8 / 8 / 7 / 7 / 7
 
Standing Rope Tricep Pushdown at 122.5 lbs x Reps 8 / 8 / 8 / 6 / 6

THE BREAKDOWN:
TIRED.  MUDDLING THROUGH.
CHEST PRESS - Went for volume as I didn't think I could go to heavy.  So targeted 80% of my 1RM.
OH PRESS - One More Rep Than Last Time.  PROGRESS
TRICEP PUSHDOWN - DIED!  I ran out of fuel.
OVERALL - I was tired, my body was tired and my workout was just one of those workouts.  Better to do any workout than no workout.  

THE SPIN CYCLE:
Just 5 min warm up.  

Get a behind-the-scenes look at Ally Love’s #Peloton classes

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
WED - BACK & BICEPS
THU - NO GYM DAY.  Working late to about 9pm.  UGH
FRI - LEG
SAT - CHEST, SHOULDERS & TRICPES + SPIN CLASS.
SUN - SWIM


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.

Also I was on the front page below the fold for Air Gun Lessons.  Mind you I am no expert and I hate guns but it got people MOVING.  Today I have Small Group Lessons so some DIRECT ACTS OF FITNESS.  All of which leads me with my Mission Statement:


TO IMPLEMENT PROGRAMS AND INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.

IN MY HEAD:
UGH.  RE-RACK PEOPLE.  

I hate getting to the bench press area and the safety rails are off and plates are on the bar.  Grrrr.  Some times I feel the gym should pay me for re-racking for others

THE BOOKSHELF:

ONE MORE REP:

Xponential Fitness: A Growth Story Unliked By Investors

THE MONEY SHOT:
NONE.
MARKET CLOSED

my17cents:
NONE


Give Me Some Monday Motivation To Smash My Legs & Some Random Acts of Disney, I Mean Fitness

Can't PR Everyday!  It was a slow go this morning.  Sleep was MEH!  Now I could have slept in as I have the day off but have a Dr's Appt at 8:20 so kept on my schedule.  

I needed some Monday Motivation!

MONDAY - LEG DAY

THE WORKOUT:

10 min Warm Up - Spinning
 
Seated Cybex Hamstring Curl.
8 x 90 lbs
8 x 90 lbs
8 x 90 lbs
8 x 90 lbs
8 x 90 lbs
 
Lethal Fitness Plate Loaded Glute Thrust
at 280 lbs x Reps 8 / 8 / 8
at 290 lbs x Reps 8 / 6
 
45 Degree Hack Squat TUT 2:1
6 x 270 lbs at 88.52% of 1RM / PR
8 x 180 lbs at 59.01% of 1RM / PR
5 x 270 lbs at 88.52% of 1RM / PR
8 x 180 lbs at 59.01% of 1RM / PR
4 x 270 lbs at 88.52% of 1RM / PR
7 x 180 lbs at 59.01% of 1RM / PR
3 x 270 lbs at 88.52% of 1RM / PR
8 x 180 lbs at 59.01% of 1RM / PR
3 x 270 lbs at 88.52% of 1RM / PR
8 x 180 lbs at 59.01% of 1RM / PR

THE BREAKDOWN:
HAMSTRING CURL - Added weight.  PROGRESS.
GLUTE THURSST - Added 10 lbs! PROGRESS.
HACK SQUAT - Going For Volume.  I knew I just PR'ed last week and wasn't going to PR again.  Now it wasn't GVT or German Volume Training as I didn't do 10 reps.  But I think I could have done 10 x 180.  Next time!
OVERALL  - Felt Good but Not Killing It Good.  

THE SPIN CYCLE:
NONE.
Just did the Warm Up and Interval Track of a class.  

THE WET NOTE:
NONE.

THE RUN DOWN:
NONE

runDISNEY:

THE LIFT AHEAD:
TUE - CHEST, SHOULDERS & TRICEPS
WED - BACK & BI
THU - NO GYM DAY.
FRI - TBD
SAT - TBD
SUN - SWIM

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

IN MY HEAD:
NONE

THE BOOKSHELF:

Today’s @dailystoic fits perfect with my @getoneword for the yeah PRESENT. To be present. Stop and enjoy the moment.

ONE MORE REP:

How BFT Built a Global Strength Training Power https://athletechnews.com/bft-fitness-cameron-falloon-exclusive-interview/ via @athletechnews

THE MONEY SHOT:
MARKET CLOSED

my17cents:
NONE


UPDATE: We Are Not Swimming In The Rain, Swimming In The Rain and Some Sunday Random Acts of Fitness

SUNDAY! SUNDAY! Errr...SUNDAY!

WRONG!  We Are NOT Swimming In The Rain. 

THE WORKOUT:
NONE.
Swimming today and until I get back in Swim Shape I can't do weigths at 4am and Swim at 10am. 
UDPATE:

SUNDAY IS BACK & BICEPS DAY!
 
10 min Spinning Warm Up
 
Cybex Asst Pull Up (No Plates) x Reps 6 / 6 / 6 / 6 / 6
 
Standing T-Bar Plate Loaded Row at 115 x Reps 8 / 8 / 8 / 8 / 8
 
Seated DB Preacher Curl
R / L at 25 lbs x Reps
7 / 8
7 / 8
8 / 8
8 / 8
8 / 8
 
Cable Narrower Lat Pulldown at 170 lbs x Reps 5 / 6 / 6 / 4 / 4 / 5
29 vs 25 + 5 = 30. Did and extra set even though the Grips and Cable is different. Only cuz I’m competitive with myself.
 
Cable Hammer Curl
at 102.5 lbs x Reps 7 / 7
at 100 lbs x Reps 8 / 7 / 5

THE BREAKDOWN:
PULL UPS - STEADY FREDDY! 
Don't know if or if ever I'll get past 6 reps.  I just die!
T-BAR ROW - STEADY FREDDY!  Same as last time.  Been a few weeks since I've done this movement.  It wasn't planned but since I hit the gym later I had to work around others.  Some kid was doing Shoulder Shrugs with the Curl Bar.
DB PREACHER CURL - NEW MOVEMENT.  Sort of as the douche bag was using the curl bar for shrugs and a BB for ab rollouts.  I hate every one at the gym besides me.  
LAT PULLDOWN - A LITTLE BIT NEW MOVEMENT.  Had to use a different cable rig and bat wing.  They have three sizes and usually go with the middle one but not today.  I used the smaller one so different Lat Pulldown.  
HAMMER CURL - A bit more weight than last time.  Different cable rig.  
OVERALL - UGH.  I wanted to swim but the rain.  But I got a workout in.  I was getting my stuff ready when I got word the practice was cancelled.  I was packing gym clothes in case I got there and they cancelled.  Hit my regular gym but later than usual.  Boy I hate everyone else at the gym but me.  I guess this rant should be IN MY HEAD.

THE SPIN CYCLE:
NONE

THE WET NOTE:
SWIMMING AT 10AM
NOPE! NONE!

THE RUN DOWN:
NONE

runDISNEY:

Changes ahead for #runDisney Virtual Races. After SpringtimeSurprise Virtual Races will go back to just Summer Season and the new 12K’s of Christmas !

THE LIFT AHEAD:
MON - LEGS
TUE - CHEST, SHOULDERS & TRICEPS
WED - BACK & BI
THU - NO GYM DAY. 
Work late on Wednesday
FRI - TBD

RANDOM ACTS OF FITNESS:
Yoga, the sport pool with walkers and swimmers and the FitClub

IN MY HEAD:
NOT MUCH

THE BOOKSHELF:

ONE MORE REP:

THE MONEY SHOT:
MARKET CLOSED

my17cents:
NONE