All Fired Up Getting My Fit On, My Run On & My Cycle On - HYBRID KING! Oh And Some Random Acts of Fitness

Not The Hybrid Athlete King But I Am All Fired Up!

 

All fired up (Now I believe there comes a time)

All fired up (When everything just falls in line)

All fired up (We live and learn from our mistakes)

All fired up, fired up, fired up

 

I've always loved that song and played it in my Cycle Class but I was already FIRED UP!  Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete Day Eight Or Is It Diary of A Wimpy 55 err...54 Year Old?  

 

THE WORKOUT:

 

Happy Chest Day! Plus a quick 15 min WALK+RUn pic.twitter.com/ACLK2qvFFs

— Joel McKenna (@the17thman) January 21, 2025

TUESDAY - CHESTIE

 

5 mins Spin / Cycling Warm Up

 

BB Flat Bench Press (175 lbs 1RM / PR)

12 x EB

5 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

(Last Time 145 x 4/4/3/5/3)

 

Seated DB OH Press at 40 lbs at 88.88% of 1RM / PR x Reps 4 / 5 / 5 / 4

(Last Time 35 x 8/8/8/8)

(45 1RM / PR)

 

Tricep Rope Pushdown at 112.5 at 75% of 1RM / PR x Reps 12 / 11 / 10

(Last Time 112.5 x 10/10/10/7)

(150 1RM /PR)

 

THE BREAKDOWN:
CHEST PRESS - MORE THAN LAST TIME.
OH PRESS - MORE THAN LAST TIME

ROPE PUSHDOWN - Ran out of time. Gotta RUN!
OVERALL - All I gotta do is something more than last time each workout.  Rep by Rep / Pound by Pound.  It's not a sprint it's a marathon in life.  Speaking of Half Marathon I had to end the workout to get to the tread.  

 

RUNNING IN CIRCLES:

15 min Peloton App WALK+RUN

Jess Sims - THU 12/5/24

1 min on my own

1 min Intro

3 min Warm Up

1 : 1 WALK : RUN

1 min at 5 at 1%

1 min at 2 at 6%

1 min at 5 at 1%

1 min at 2 at 6%

1 min at 5.2 at 1%

1 min at 2 at 6%

1 min at 5.2 at 1%

1 min at 2 at 6%

1 min at 5.5 at 1%

1 min at 2 at 6%

1 min at 5.5 at 1%

1 min Cooldown

App .75 miles

 

THE SPIN CYCLE:
5 min Warm Up
TEACH 30 min Cycle Class / R30.

 

Taught spin class pic.twitter.com/iXEO72idWe

— Joel McKenna (@the17thman) January 21, 2025

THE WET DECK:

NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 11,900
SCM - 0

LCM - 0

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

Swim Meet Events

Event Number	Sex	Distance	Stroke		Entry Time	Date
103	Mixed	400 SCM	IM	(After 30-minute break)	6:02.00	10/11/2024
110	Men	25 SCM	Fly		33.00	10/11/2024
208	Men	200 SCM	Fly		3:10.10	10/12/2024
210	Men	25 SCM	Free		30.30	10/12/2024
214	Men	50 SCM	Back		55.55	10/12/2024
222	Men	100 SCM	Back		1:22.22	10/12/2024
304	Men	50 SCM	Fly		33.36	10/13/2024
312	Men	25 SCM	Back		33.33	10/13/2024
320	Men	100 SCM	Fly		1:15.19	10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

————————————-

 

THE LIFT AHEAD:

WED - SWIM w/TEAM
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
MON - SWIM w/TEAM

TUE - GYM / TBD - TEACH 30 MIN SPIN
WED - SWIM w/TEAM
THU - NOTHING / RECOVERY
FRI - SWIM MEET
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

 

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.

 

My Most Favorite Word In The World: TAPER. Let The Swim Taper Begin, Baby!

TAPER.  My favorite word when it comes to swimming.  Today was my last swim practice before my taper begins in the pool.  But before all that today in MLK JR Day which reminds me of one of my all time favorite quotes:

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

― Martin Luther King Jr.

Just keep moving or swimming.  I got 7 hours of sleep last night which is slowly becoming the norm as I continue to cut alcohol every night even if it's a sip at a time.  As I was driving the pre-workout kicked in and I had to use a restroom.  Luckily I still pay for Fitness Your Way which gives me a few gym memberships so stopped at a AF to use the restroom.  Then it was on to the pool as it's just down the street.  I really didn't think I was going to make it to the pool and the walk to the pool itself.  Phew!

Grabbed the workout and noticed that I could leave the workout about a 500 early.  But since I haven't been swimming much I stayed so my taper will start on WEDNESDAY!  WAHOO!

THE WET DECK:

SCY THEM DRILLS 

 

pic.twitter.com/WlJbY5Aq64

— Joel McKenna (@the17thman) January 20, 2025

THE WORKOUT:

WARM UP: (400)
200 - FRRE/BACK
200  IM Medley Order

SET ONE: (1000/1400)
4 x 25's Fly Second Drill Kick (100)
4 x 50's Breast Moose Drill and 2K/1P Drill (200/300)
4 x 75's Back Drill L-Drill/Swim/Soldier Drill (300/600)

4 x 100's Free Drill Tap/Front Quad/Shark Fin (400/1000)

SET TWO: (1000/2400)
3 x 100's IM (300)
4 x 50's Free (200/500)

4 x 50's Breast (200/700)

3 x 100's IM (300/1000)

SET THREE  (500/2900)

2 x 100'a Breat/Free (200)

4 x 50's Fly/Back (200)

100 Long Axis Cool Down

 

I WAS RIGHT.  I told the coach it was only 2,900 Yards. 

 

2025 SWIM DISTANCE TOTALS:
SCY- 11,900
SCM - 0

LCM - 0

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

 

Swim Meet Events

Event Number	Sex	Distance	Stroke		Entry Time	Date
103	Mixed	400 SCM	IM	(After 30-minute break)	6:02.00	10/11/2024
110	Men	25 SCM	Fly		33.00	10/11/2024
208	Men	200 SCM	Fly		3:10.10	10/12/2024
210	Men	25 SCM	Free		30.30	10/12/2024
214	Men	50 SCM	Back		55.55	10/12/2024
222	Men	100 SCM	Back		1:22.22	10/12/2024
304	Men	50 SCM	Fly		33.36	10/13/2024
312	Men	25 SCM	Back		33.33	10/13/2024
320	Men	100 SCM	Fly		1:15.19	10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly
I signed up back in September/August so who knows what was going through my head.  On Friday I may skip the 25 Fly to get home early enough so I can get a good night's sleep.

THE SPIN CYCLE:
NONE

RUNNING IN CIRCLES:

NONE

 

THE LIFT AHEAD:
TUE - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS

WED - SWIM w/TEAM
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
MON - SWIM w/TEAM

 

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

 

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.

… A little bit of Legs in my life, A little bit of Back by my side, A little bit of Bicep’s all I need, A little bit of Walk+Run what I see

Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete Day Six Or Is It Diary of A Wimpy 55 err...54 Year Old?  Either way I had to do a COMBO workout to get some LEGS done this week.  With Swimming and now WALK+RUN I can't do everything.  First up is a swim meet so SWIMMING is priority one.  But right after that I have the runDisney PRINCESS HALF MARATHON CHALLENGE meaning a 10K on Saturday and a Half Marathon on Sunday.  So come Feb 3rd WALK+RUN becomes mission one.  For now I'll do three 15/20 Min WALK+RUN on Gym Days except a longer one on Sunday.  Sunday will be my long one.  Although I only got one weekend left before the swim meet.  DOH!

 

… A little bit of Legs in my life

A little bit of Back by my side

A little bit of Bicep’s all I need

A little bit of Walk+Run what I see

 

SUNDAY - COMBO

 

A little. It of everything workout. pic.twitter.com/2vLlQJJlMj

— Joel McKenna (@the17thman) January 19, 2025

THE WORKOUT:

 

45-Degree Hack Squat (360 lbs 1RM / PR)

8 x EB

5 x 140 lbs at 38.88% of 1RM / PR

5 x 140 lbs at 38.88% of 1RM / PR

5 x 140 lbs at 38.88% of 1RM / PR

3 x 140 lbs at 38.88% of 1RM / PR

(Last Time 5/5/3)

That’s sort of inaccurate. That PR was more of a 90-Degree and now I’m breaking parallel. I’d guess I should be using my Back Squat PR.

 

Seated Cable Row at 145.5 lbs at 72.5% of PR x Reps 8 / 8 / 8 / 8

(Last Time 143 x 8 / 8 / 7 / 7 / 7)

(PR 200)

 

Standing Cable Hammer Bicep Curl at 100 lbs at 83.32% of PR x Reps 7 / 8 / 7 / 7

(Last Time 90 x 8/8/8/8/7)

(PR - 120)

 

THE BREAKDOWN:

45 DEGREE HACK SQUAT - MORE THAN LAST TIME.  It's been a few weeks since I've done any legs and boy oh boy did it hurt.  As I started above I need to recalibrate what my 1RM is for this movement.
SEATED CABLE ROW - MORE THAN LAST TIME.  
CABLE HAMMER CURL - MORE THAN LAST TIME.
OVERALL - JUST NEED TO DO MORE! MORE THAN LAST TIME!  Beating the definition of INSANITY by doing more than last time.  Just a little bit more goes a long long way.  Take an inch every day and before you know it you've done a marathon.

 

RUNNING IN CIRCLES:

30 Min Peloton WALK+RUN

 

1 Min before starting class

1 Min Intro

4 Min Warm Up (2 min Walk / 1 Min Run 5.0 / 1 Min Drill)

10 Running Efforts

WALK

1.59 min Run 5.0 / Last 15 at 5.1

1.05 min Walk

1 1/2 min Run 5.0 / Last 15 at 5.2

51 Sec Walk

59 Sec Run 5.0 / Last 30 at 5.3

1.10 min Walk - Now 2% Incline

1.28 min Run 5.0 / Last 30 at 5.1

1.23 min Walk - Now 3% Incline

1.59 min Run 5.0 / Last 30 at 5.1

1.17 min Walk - Now 0% Incline

1.29 min Run 5.0 / Last 39 at 5.2

1 min Walk

32 sec Run 5.5

40 sec Walk

1.11 sec Run 5.2

2 min Walk - Now 2% Incline

1 min Run 5.3 / Last 30 5.5

1 min Walk

1 min Run 5.5 / Last 20 5.6

1 min Cool Down

1 min Walking on my own

Tread 1.87 miles

Peloton App 1.56 miles

 

THE SPIN CYCLE:
5 min Warm Up
TEACH 40 MIN LES MILLS THE TRIP @ 10:30am

THE WET DECK:

NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 9,000
SCM - 0

LCM - 0

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

 

THE LIFT AHEAD:
MON - SWIM w/TEAM
TUE - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS

WED - SWIM w/TEAM
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS

 

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.  PLUS in the PELOTON APP I HIGH-5'ed four people.  

 

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.

 

Diary of a Wimpy Almost 55 Year Old With Some Random Acts of Fitness

Diary of A Wimpy 55 err...54 Year Old.  I so can't believe that in less than one month I'm going to be 55.

One. Into to my 55th birthday! Gonna celebrate a week later at #runDisney #TikTok https://t.co/74CzeDFuxi

— Joel McKenna (@the17thman) January 18, 2025

 

Dance White Boy. Some days I contemplate life in between sets and other days I perform a face of with myself. Today was a dancing fool day!  I was wide awake, the preworkout and the music just hit right.  Since the gym was pretty much empty I got to sing and dance in between sets.  

 

SATURDAY - CHESTIE

 

New trainers who dis? pic.twitter.com/TfBdz7LFpf

— Joel McKenna (@the17thman) January 18, 2025

THE WORKOUT:

 

5 mins Spin / Cycling Warm Up

 

BB Flat Bench Press (175 lbs 1RM / PR)

12 x EB

4 x 145 lbs at 82.85% of 1RM / PR

4 x 145 lbs at 82.85% of 1RM / PR

3 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

3 x 145 lbs at 82.85% of 1RM / PR

(Last Time 135 x 9/9/9/8/7)

 

Seated DB OH Press at 35 lbs at 77.77% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 35 x 6 / 7 / 7 / 5)

(Prior Time 30 x 11/10/10/10)

(45 1RM / PR)

 

Cable Chest Fly at 50 lbs x Reps 8 / 8 / 8 /

(4th / 5th / 6th / 6th Hole / Trying to reduce downward force)

 

THE BREAKDOWN:

CHEST PRESS - MORE THAN LAST TIME.  Hopefully even more next time.
OH PRESS - MORE THAN LAS TIME.
CHEST FLY - Experimenting with angle.  
OVERALL - KILLED IT.  Decent sleep night.  Felt great.  Killed it!

 

RUNNING IN CIRCLES:

15 min Peloton App WaLK+RUN w/ Logan Aldridge Wed 7/19/23

1 min Walking 2.0

1 min Class Intro Walking 2.0

3 min Warm Up

1 min Walk

2 min Run 5.0

2 min Walk

1.5 min Run 5.2

1.5 min Walk

1 min Run 5.4

1 min Walk

1 min Run 6.0

1 min Cool Down

 

.78 miles according to the app.  How am I going to be ready for a Half Marathon in a month?  Tomorrow I'll do a 30 minute WALK+RUN.  After Rowdy Gaines I'll shift to more run then walk.

 

THE SPIN CYCLE:
5 min Warm Up
TAUGHT 30 MIN CLASS AT 8:15am

Taught 30 min Cycle Class pic.twitter.com/8s2kn8Dkdh

— Joel McKenna (@the17thman) January 18, 2025

 

THE WET DECK:

NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 9,000
SCM - 0

LCM - 0

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

 

THE LIFT AHEAD:
SUN - BACK, LEGS & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS

WED - SWIM w/TEAM
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
FRI - SWIM w/TEAM

 

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

 

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.

 

Stragedy / Tragedy or Save Up Sally Swim Workout + Some Random Acts of Fitness

Strategy / Tragedy or Save Up Sally Swim Workout + Some Random Acts of Fitness

Strategy - a plan of action or policy designed to achieve a major or overall aim.

Stragedy - a plan that has the conviction of forethought, but which is so disastrous it begs for hindsight before it is even implemented. A stragedy is often promoted as a strategy to hide the fact that it was conceived from rash and not rational action.

My swim thinking or planning is pure stragedy.  I do think about not pushing myself too much to save something for later.  But since I only see the workout minutes before jumping in and don't really read it to after the warm up I don't plan any strategy.  I was working with some speed of what speed I do have.  

The 5 x 100's Free Pulling were a focus for me.  My times were okay and could have been better.  But I finished. 

THE WORKOUT:

Another another coached masters workout. #swimmer pic.twitter.com/kY4jhN7bp4

— Joel McKenna (@the17thman) January 17, 2025

THE WET DECK:

SCY MASTERS WORKOUT THEME - INTERVALS  

 

WARM UP (500)
200 - 100 Free /100 Back (200)
200 Medley Relay Order (200/400)
100 Choice Kick (100/500)
SET ONE: (1000/1500)
4 x 25's Fly (100)
4 x 50's Back (200/300)
4 x 100's IM (400/700)
4 x 50's Breast (200/900)

4 x 25's Free (100/1000)
SET TWO (1000/2500)
5 x 100's Free Pulling w/ Paddles (500)
3 x 100's Back Pulling w/ Paddles (300/800)
4 x 50's "Breast" (200/1000)
SET THREE (500/3000)
4 x 75's IM
4 x 25's Choice

100 Cool Down 

 

3,000 SCY 

 

2025 SWIM DISTANCE TOTALS:
SCY- 9,000
SCM - 0

LCM - 0

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

THE SPIN CYCLE:
NONE

RUNNING IN CIRCLES:

NONE

 

THE LIFT AHEAD:
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - BACK, LEGS & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST + PELOTON APP WALK+RUN

WED - SWIM w/TEAM

 

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

 

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.

MY 2025 ONE WORD IS BEACON - A Thousand & One Points of Light And Some Random Acts of Fitness

Every year at work we are asked to find our ONE WORD.  Based on the book ONE WORD:

 

ONE WORD THAT WILL CHANGE YOUR LIFE inspires you to narrow your focus, simplify, and live with more clarity, purpose, and passion. Discover your ONE WORD. - https://x.com/getoneword

 

So at work we are asked to find our own ONE WORD.  The first year I got to the book , read the book and found my ONE WORD.  Last year I still have the book but this time attended a ONE WORD Workshop via my local healthcare hmo classes.  This year I just thought hard of what I'm doing and what I like to be doing.

 

I sent this to myself back in November as I pondered my One Word for 2025.  Looking back it today it still fits and it all falls in line with the quote that is mantra of the week:  “Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give” by Eleanor Roosevelt.

In 2023 my One Word was STRIVE.  To strive to be a better person, son, brother, employee, leader, and athlete.

In 2024 my One Word was PRESENT.  To take a step back, slow down, breathe and be present not just in the moment but to be present for others. 

For 2025 my One Word is BEACON.  To be a beacon of light for others and myself.  We never know what others are going through in life.  Some of our Residents and Guests may be a caregiver at home and the only time they have for themselves could be that weekly craft group.  I want the programs that we implement at our centers to be a BEACON of light in their lives.  To those participants who come to my Spin Classes I want to be a BEACON of light in their fitness journey by offering a space and time for them to focus on their needs.  At my swim and running competitions, I want to be a BEACON of light by clapping for others until it’s my turn. 

I love that expression "I will continue to clap for other until it's my turn".  As for ONE WORD my email box is now full or REPLY ALL from everyone sending in their ONE WORD.  But I doubt anyone put any thought into it to the email came out again this morning.  Now back to today's workout post:

 

A little bit of snooze, a little bit of magic and the mojo is back. At least for now…

 

Snooze so I started my workout a few minutes later then usual. That and adding in the 15 min WALK+RUNmeans lifting session will be shorter.

 

If time was unlimited then I wouldn’t have to cut back on anything but time is limited. I do teach a 30 min class at 6:15am at another gym so I gotta be going by 5:40am at the very latest.

 

Thinking that Sunday’s workout will be Back, Legs and Biceps. Cable Back Row, Hack Squats and Cable Hammer Curl. Gotta do what I didn’t do and add Legs in somewhere.

 

THURSDAY - BACK & BI

Back / Biceps + 15 mine Walk+Run pic.twitter.com/VtFIy2qprE

— Joel McKenna (@the17thman) January 16, 2025

THE WORKOUT:

 

5 mins Spin / Cycling Warm Up

 

Wide Grip Cable Lat Pulldown at 143lbs at 76.88% x Reps 10 / 10 / 10 / 9 / 8

(Last Time 143 x 8 / 8 / 6 / 6 / 5)

(Prior Time 143 x 8/10/9/9/8)

(186 PR/1RM)

 

Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 45lbs at of 75.00% 1RM / PR x Reps 8 / 7 / 7 / 6 / 5

(Last Time 40 x 11 / 11 / 10 / 10 / 9)

 

PELOTON APP - 5 MIN WALK+RUN (Matty Maggiacomo Tuesday 06/04/2024 at 9am)

1 min Walking before starting app

1 mins Walking while he is tawking.

3 min Warm Up - 90 sec Walk / 90 sec Jog 4.5 mph

Incline 2.0

1 min Walk at 3 mph

1 min Jog at 5 mph

1 min Walk at 3 mph

1 min Jog at 5.5 mph

1 min Walk at 3 mph

1 min Jog at 5.7 mph

1 min Walk at 3 mph

1 min Jog at 5.8 mph

1 min Walk at 3 mph

1 min Jog at 6.0 mph

1 min Descending Jog

Incline 0

1 min Walk Cooldown

Total 1.10

 

Shower, drive to the other gym and teach 30 min Indoor Cycling. Then home, for, shower and drive to work.

 

THE SPIN CYCLE:
5 min Warm Up

Taught 30 min Indoor Cycling

Taught 30 min Cycle Class pic.twitter.com/1jd0UyJwp2

— Joel McKenna (@the17thman) January 16, 2025

 

But first teaching. How do I love thee?  

One of my class participants gave me this notecard… pic.twitter.com/scSltqeLsK

— Joel McKenna (@the17thman) January 16, 2025

 

“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give” by Eleanor Roosevelt.  This is so true.  I love teaching as I know I create Joy for others.  This quote is my mantra this week.  Not just my cycle classes but in my day job as well.

 

THE LIFT AHEAD:
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - BACK, LEGS & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST + PELOTON APP WALK+RUN

 

RUNNING IN CIRCLES:

PELOTON WALK+RUN Class.  15 mins - 1 mile

 

THE WET DECK:

NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 0

LCM - 0

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

 

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.

 

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.

 

Thank God For Whoever Created Indoor Cement Swimming Ponds! & Some Random Acts of Fitness

It’s harder on swim mornings to get motivated to go. Gym days are so much easier. The 10 min drive to the gym is probably why compared to the 40 minute drive to the pool.

 

3,000 SCY Masters Workout - took off watch when using Forearm Fulcrum Paddles and didn’t put back on. I so forgot how much I like Forearm Fulcrum Paddles.  I ended up buying myself a pair this morning after practice.

 

Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete: DAY TWO

 

THE WORKOUT:

NONE / DRYLAND

 

THE LIFT AHEAD:
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - BACK & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM

 

THE SPIN CYCLE:
NONE

 

RUNNING IN CIRCLES:

NONE

 

THE WET DECK:
MASTERS WORKOUT THEME - TECHNIQUE

WARM UP: (500)
200 Free Kick w/ Board and Fins 
200 Free Swim w/ Fins

100 Back Swim w/ Fins
SET ONE: (1000/1500)
4 x 50's Free w/ 5 Dolphin Kicks off wall (200)
4 x 25's Fly w/ 5 Dolphin Kicks off wall (100/300)
4 x 50's Breast Descending stroke count (200/500)
5 x 100's Free w/ Front Quad Technique (500/1000)
SET TWO:(1000/2500)

4 x 50's Back Descend Stroke count (200)
3 x 100's IM (300/500)
2 x 100's Breast (200/700)
3 x 100's Free w/ Forearm Fulcrum (300/1000)

FINAL SET:

3 x 100's Pull Choice (300)
200 Cool Down (200/500)

 

3,000 SCY Workout.  Wasn't great but wasn't bad.  Was stiff at first.  But felt good towards the end.  

 

2025 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 0

LCM - 0

3,000 SCY Masters Workout - took off watch when using Forearm Fulcrum Paddles and didn’t put back on. pic.twitter.com/atP69Lz4zi

— Joel McKenna (@the17thman) January 15, 2025

 

Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

 

RUNNING IN CIRCLES:

Saw an alert that Yoga had openings for Springtime Surprise so I signed up.  5am Yoga at Hollywood Studios.  I may regret that come April.

Yoga had openings still so decided to get my OM ON! #runDisney pic.twitter.com/BekuxMQNQ4

— Joel McKenna (@the17thman) January 15, 2025

 

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

 

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.