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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)

JUST THE STACK, MA’AM. Not A Trip But The Trip, Oh And Some Tuesday Random Acts of Fitness

Tuesday, September 10, 2024

It's almost dinner and bedtime and I'm just getting to my morning workout post.  

TUESDAY -  CHESTIE

THE WORKOUT:

5 mins Spinning Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
5 x 165 lbs at 94.28% of 1RM / PR
4 x 165 lbs at 94.28% of 1RM / PR
4 x 165 lbs at 94.28% of 1RM / PR
4 x 165 lbs at 94.28% of 1RM / PR
5 x 165 lbs at 94.28% of 1RM / PR
(Last Time 165 x 4/4/4/4/3)
(Prior Time 165 x 4/4/4/4/4)
 
Flat Bench DB Fly TUT 3:1 at
50 lbs x Reps 4
45 lbs x Reps 8 / 8 / 6 / 6
(Last Time 45 x 8 / 7 / 7 / 6 / 6)
 
Cable Rope Facepulls at 40 lbs x Reps 8 / 8 / 8 / 8 / 8
(Last Time 35 x 8 / 8 / 8 / 8 / 8)
 
Tricep Rope Pushdown at 150 lbs x Reps 5 / 5 / 4
(Last Time 147.5 x 5 / 5 / 5 / 5 / 4)
(Last Time 145.5 x 8 / 7 / 6 / 6 / 6)
 
Out Of Time…
 
THE BREAKDOWN:
CHEST PRESS - TWO MORE REP THAN LAST TIME. Actually three from last time but two from the time before.  PROGRESS!
DB FLY - YIKES.  I did 4 at 50 lbs but when I tried a second set I almost fell off the bench.   Hope they didn't get that on the security camera for TikTok.  It was humorous and luckily no one was around.
FACEPULLS - MORE THAN LAST TIME.  Up 5lbs.
PUSHDOWN - THE STACK HAS BEEN MASTERED.  NOTHING LEFT.  NOT A SINGLE PLATE ON THE STACK.  
OVERALL - FELT GREAT.  CHEST PRESS is still a struggle.  I added FacePulls so didn't have time for five sets of triceps but overall PROGRESSIVE OVERLOAD AT WORK.
 
THE SPIN CYCLE:
5 min Spinning Warm Up
Taught 30 min Class.
ALSO later this month I be getting certified with Les Mills The Trip and will be teaching that class as well.  As of now I'll be the only one going to the certification.  Getting certified can be fun but also create anxiety.  After you take the program you have a limited time to film yourself for assessment to be certified.  Which made me made this list...
 
THE EIGHT STAGES OF GROUP X CERTIFICATION
STAGE ONE: EXCITEMENT
STAGE TWO: SELF DOUBT
STAGE THREE: NERVOUS ENERGY
STAGE FOUR: DO IT
STAGE FIVE: ANXIETY
STAGE SIX: FREAK OUT
STAGE SEVEN: JOY
STAGE EIGHT: MOVEMENT
 
But it's all worth it in the end.  You get to motivate others to move through life and sport!
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 24,150
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:
TikTok star's last video before collapsing and dying at Disney race mol.im/a/13832409

THE LIFT AHEAD:
WED - LEGS +  SWIM w/TEAM OCALA
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 -TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

I AM PROUD BECAUSE:
I can't wait to launch The Trip!

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
THE MONEY SHOT:
9/9/24
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 06:16 PM in Training 2024 | | Comments (0)

If You Are In The Lane Next To Me And We Go Off On The Same Time It's Game On! Oh And Some Random Acts of Fitness

Monday, September 09, 2024
———————————————-
3-1 = 4?
Three Mine One Equals Four?
———————————————-
I have no idea why I put that in my notes during yesterday's workout.  Hmmm...Oh well.  Monday Is Swim Day and Leg Day.  Woke up at 3:30am and grabbed my stuff for a quick LEG workout before hitting the road for 5:15am Swim Practice.
 
SUNDAY  - LEG DAY

THE WORKOUT:

5 mins Cycle Warm Up
 
Leg Extension at 90 lbs x Reps 8 / 8 / 8 / 8 / 8
 
Seated Leg Curls at 90 lbs x Reps 6 / 6 / 6
 
THE BREAKDOWN:
QUICK
LEG EXT - Meh
LEG CURLS - Meh
OVERALL - A short leg workout is better than no LEG workout.  
 
THE SPIN CYCLE:
5 min Spinning Warm Up
 
THE WET DECK:
I was a bit hesitant if I wanted to swim today or get in a good leg workout but decided I need to get use to swimming MON/WED/FRI at 5:15am.
 
MONDAY - SWIM DAY
 
ENDURANCE
WARM UP SET (500)
200 IM Kick No Fins
200 Free Swim
100 Back
SET ONE: (1,000/1,500)
400 - 100 Free / 100 Breast / 100 Back / 100 Free
3 x 200’s IM
SET TWO: (1000/2,500)
400 - 100 Back / 100 Breast / 100 Free / 100 Back
3 x 200’s Free Pulling w/ toys
SET THREE: (500/3,000)
2 x 150's 50 Breast / 50 Free / 50 Breast
2 x 100's 50 Fly / 50 Back 
COOLDOWN: (100/3,100)
100
3,100 SCM.  I didn't start my Apple watch till we were 25 minutes into the workout.  Towards the end of the workout the High Schoolers were swimming next to me and my competive nature in me made me swim faster so the kids weren't beating me.  We had different workouts but if we left the wall at the same time it was game on!  GAME ON DONKEY KONG!  
 
2024 SWIM DISTANCE TOTALS:
SCY- 24,150
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:
TUE - CHEST + Teach 30 min SPIN CLASS
WED - SWIM w/TEAM OCALA
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 - MON: Walking Aerobics, Water Aerobics and the FitClub
 

I AM PROUD BECAUSE:
Made it to swim this morning!

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
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.

 
LA28:
NONE
 
ONE MORE REP:
NONE

Posted at 12:53 PM in Swim Training 2024, Training 2024 | | Comments (0)

Sally Save Up At The Gym, Maybe A Swim Today and Some Sunday Random Acts of Fitness

Sunday, September 08, 2024

SUNDAY
SUNDAY
SUNDAY

Trying to decide if I should take the day off from swimming.  My Breaststoke is the worse and due to bad technique I have a slight pull in my groin from the kick.  So I'm debating on taking today off.  I gotta decide in the next hour since I have to drive 50 minutes to the pool.  And thats another thing as it's 50 minutes to the pool, 75 minutes of swimming, usually lunch after and the 60 minute drive home.  It ends up being a half day.  Although during my strength training I had it in the back of my head that I would swim so didn't want to go all out and kill myself.  But I came close!

SATURDAY - BACK & BICEPS

THE WORKOUT:

5 mins Cycle Warm Up
 
Cybex Asst Pull-up Plate 6 x Reps 6 / 5 / 4 / 4 / 3
 
Standing Curlbar Curls w/ Armblaster at 55 lbs x Reps 6 / 6 / 5 / 5 / 4 - 26
(Last Time 55 x4 / 6 / 5 / 5 / 4)- 24
(Last Time 55 x 5 / 4 / 4 / 3 / 4) - 20
 
Cable Lat Pulldown at 181.0 lbs Reps x 3 / 4 / 3 / 4 / 2 - 16
(Last Time 178.5 x 5 / 6 / 6 / 5 / 5) - 27
(Prior Time 178.5 4 / 5 / 5 / 5 / 5) - 24
 
Standing Cable Hammer Bicep Curl at 112.5 lbs x Reps 4 / 5 / 4 / 4 / 3
(Last Time 110 x9 / 8 / 8 / 8 / 6) - 39
(Last Time 110 x 8 / 6 / 7 / 6 / 5) - 32
 
THE BREAKDOWN:
OLD SCHOOL!
ASST PULL UP - I cut this out of my workout a few months ago due to time constraints and wanting to start my workout with the LAT PULLDOWN.  Decided I had some time so I could bring it back and skip T-Bar &/or Seated Cable Row.
CURLBAR - Two more reps than last time.  MORE THAN LAST TIME!
LAT PULLDOWN - Added 2.5 lbs.  MORE THAN LAST TIME!
HAMMER CURL - Added 2.5 lbs.  MORE THAN LAST TIME.
OVERALL - Brought back the Pull Up and just Progressive Overload on everything.  I was thinking of cutting the workout short as I am suppose to swim at 10am with the team.  I'm still not 100% I want to swim today.
 
THE SPIN CYCLE:
5 min Spinning Warm Up
 
THE WET DECK:
In theory 10am with team but not 100% sure I'm going yet.  
So I did get in a swim in.  Not much of one but still a swim.
SCY - PRACTICE
Warm Up (350)
100 Swim
100 Kick
100 Pull
50 Kick
SET ONE: (400/750)
200 Kick
200 Pull
IM SET: (500/1250)
200 IM
150 IM (No Free)
100 IM
50 Stroke
FREE SET: (500/1750)
200 Pull
150 Pull
100 Pull
50 Pull
Starts / Finishes / Transitions.
Funney Apple Watch Says 1725 yard
 
2024 SWIM DISTANCE TOTALS:
SCY- 24,150
SCM - 36,600
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:
Happy #runDisney haunts!2024 Disneyland Halloween 10K #DLRHalloween10K #DLRHalloweenHalf

THE LIFT AHEAD:
SUN - SWIM w/TEAM CLAREMONT (I may skip swimming tomorrow.  Need to rest but we will see.)
MON - SWIM w/TEAM OCALA
TUE - CHEST + Teach 30 min SPIN CLASS
WED - SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
FRI - SWIM w/TEAM OCALA
 
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:
Looked good in the mirror this morning.  Well my arms did!

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
$LULU Check out @HowIBuiltThis on Chip Wilson of #lululemon !
 
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 07:21 AM in Training 2024 | | Comments (0)

Chestie Before Spinning Plus Some Random Acts of FItness

Saturday, September 07, 2024

Back to the gym!  Saturday is for Chestie!

SATURDAY - CHESTIE

THE WORKOUT:

5 mins Peloton Cycle Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
4 x 165 lbs at 94.28% of 1RM / PR
4 x 165 lbs at 94.28% of 1RM / PR
4 x 165 lbs at 94.28% of 1RM / PR
4 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
(Last Time 165 x 4/4/4/4/4)
(Prior Time 165 x 4/4/4/4/3)
 
Cable Chest Fly at 82.5 lbs x Reps 7 / 7 / 6 / 6 / 6
(Last Time 80 x 6 / 6 / 6 / 5 / 5)
(Prior Time 82.5 x 5 / 6 / 6 / 6 / 4)
 
Standing DB Lateral Raise at 25 lbs each side x Reps 6 / 6 / 6 / 6 / 6
(Last Time 20 x 10 / 8 / 8 / 8 / 8)
 
Cable Rope Facepulls at 35 lbs x Reps 8 / 8 / 8 / 8 / 8
 
Tricep Rope Pushdown at 147.5 x Reps 5 / 5 / 5 / 5 / 4
(Last Time 145.5 x 8 / 7 / 6 / 6 / 6)
(Priot Time 145 x 5 / 6 / 6 / 6 / 5) 28
 
THE BREAKDOWN:
CHEST PRESS -STEADY FREDDY.  Same Weight Same Reps As Last Time.  Just really struggling to get to next level.  
CHEST FLY - MORE REPS THAN LAST TIME.  Don't know if I did 80 or 82.5 last time on each side.  But it's MORE.
DB LAT RAISE - MORE THAN LAST TIME.  Went up in weight.
CABLE FACE PULLS - Haven't done this move in ages.
TRICEP PUSHDOWN - 2.5 MORE THAN LAST TIME.
OVERALL - Chest Press is a struggle but killed everything else.
 
THE SPIN CYCLE:
5 min Peloton Class
Taught 30 min Spin Class
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 22,400
SCM - 36,600
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:
Double the trouble but twice as fun with Chip ’n’ Dale for the #runDisney 2024 Disneyland Halloween 5K! #DLRHalloween5K

THE LIFT AHEAD:
SUN - BACK & BI SWIM w/TEAM CLAREMONT (I may skip swimming tomorrow.  Need to rest but we will see.)
MON - SWIM w/TEAM OCALA
TUE - CHEST + Teach 30 min SPIN CLASS
WED - SWIM w/TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN CLASS
FRI - SWIM w/TEAM OCALA
 
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

I AM PROUD BECAUSE:
BUSY CLASS THIS AM

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
THE MONEY SHOT:
9/6/24
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 09:59 AM in Training 2024 | | Comments (0)

So So Many Drill That I Can't Remember Them All And Some Random Acts of Fitness

Friday, September 06, 2024

If Wednesday was for kicking, Friday was for drilling.  Lot's of drilling today at the pool.  I cant even remember what we did.  One of them was the Freestyle Paddle-Head Drill | Perfect Head Position Progression Drills which you can view here https://www.youtube.com/watch?v=58hBcM2LVHs

FRIDAY - SWIMMING

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE
 
THE SPIN CYCLE:
NONE
 
THE WET DECK:
WARM UP: (700)
200 Something Kick
200 Something Swim
200 Something Kick
100 IM SWIM
DRILL SET ONE:
4 x 50's
Ahh..fuck it.  I don't remember and looking at the Apple Workout Data is leaving me clueless. I think it was 50's, 75's and 100's.  
Since the Apple Workout Data has it a 2,700 meters I'm guessing that is what we did.  We did a few drills I never have done before and boy some of them were hard.  Even for just a drill workout I was beat.  
 
2024 SWIM DISTANCE TOTALS:
SCY- 22,400
SCM - 36,600
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
MON - SWIM w/TEAM OCALA
TUE - CHEST + Teach 30 min SPIN CLASS
WED - 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:
Another week of working out is over with.  Great week!

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
THE MONEY SHOT:
9/5/24
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 12:11 PM in Swim Training 2024 | | Comments (0)

Asking If I'm Leaving Room To Grow Or Being A Sally Save Up? When More Is More Than Enough! Oh And Some Random Acts of Fitness

Thursday, September 05, 2024

Room To Grow or Sally Save Up?  When I was doing my workout I had to ask myself if I was really working to failure or leaving something in the tank so next time I can continue to do more and if so is that really that bad?  It is still PROGRESSIVE OVERLOAD if I'm still doing more.  As long as I keep doing either more weight or more reps each time does it matter that I may be holding back so I can do my whole workout?  The answer is in my opinion not a big deal because at the end of the workout I am maxed out or on some days know I have swimming later.  Workout by workout I keep doing more. 

I'm progressing after each workout.  It wasn't to I started to not only log each workout but to look at the workout before starting the next workout.  In my phone notes app I copy and paste the last workout and make it a game to do more.  If I know I did 4 reps for the first set I try to make it to 5.  I keep looking at each rep for each set before I move on so I keep trying for more.  This not only keeps me doing progressive overload but also keeps me thinking in between sets.  Gives me a goal to push for each set.  Not just blindly going set to set and movement to movement.  A clear goal and gamifies the workout so after a year or two years of doing the same workout it's not boring.  You don't need a fancy app just a note app and a timer for rest.  That's it.  No need to spend 99.99 for the Men's Beast Mode Metabolic Workout Series.  Find some basic movements find a Push, Pull and Leg Workout and stick to your programming.  Yes you can mix some of the movements up maybe one day for Legs you to BB Squats and the next you do Hack Squats.  Just keep track of what your doing and just keep doing MORE EACH TIME.  ONE MORE REP.  MORE WEIGHT.  Just do MORE!

THURSDAY - BACK & BICEPS

THE WORKOUT:

5 mins Spinning Warm Up
 
Cable Lat Pulldown at 178.5 lbs Reps x 5 / 6 / 6 / 5 / 5 -27
(Last Time 4 / 5 / 5 / 5 / 5) - 24
(Prior Time 3 / 5 / 4 / 4 / 4) - 20
 
 
Standing Curlbar Curls w/ Armblaster at 55 lbs x Reps 4 / 6 / 5 / 5 / 4 - 24
(Last Time 55 x 5 / 4 / 4 / 3 / 4) / 20
(Last Time 50 x 8 / 7 / 7/ 7 / 7)- 36
 
 
Seated Cable Row at 200 lbs x Reps 5 / 5 / 5 / 4 / 3 - 23
(Last Time 200 x 4 / 4 / 5 / 5 / 2) - 20
(Prior Time 197.5 x 6 / 6 / 6 / 6 / 5)
 
Standing Cable Hammer Bicep Curl at 110 lbs x Reps 9 / 8 / 8 / 8 / 6 - 39
(Last Time 110 x 8 / 6 / 7 / 6 / 5) - 32
(Prior Time 110 x 6 / 6 / 6 / 5 / 3) - 26
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  It's that simple.  Just do more reps or more weight than last time.  Game It Up!  
CURLBAR CURL - MORE!  Felt great at this point but started to wonder if I was holding back so each time I do the workout I do at least one more rep?  
CABLE ROW - MORE!  
HAMMER CURL - MORE MORE!  
OVERALL - PROGRESSIVE OVERLOAD.  It's not that hard.  Track your workouts and just do something more.  
 
THE SPIN CYCLE:
5 min Warming Up
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 22,400
SCM - 33,900
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:
Follow these helpful tips to keep the first-ever #runDisney Disneyland Halloween Half Marathon Weekend safe and fun for everyone!

THE LIFT AHEAD:
FRI - SWIM w/TEAM OCALA 
SAT - CHEST + TEACH 30 min SPIN CLASS
SUN - BACK & BI SWIM w/TEAM CLAREMONT
MON - SWIM w/TEAM OCALA
TUE - CHEST + Teach 30 min SPIN CLASS
WED - SWIM w/TEAM OCALA
 
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:
That I CRUSHED that workout!

THE BOOKSHELF:
NONE

THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
THE MONEY SHOT:
9/5/24
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 06:32 AM in Training 2024 | | Comments (0)