Trying To Stay On My Work Day Sleep Schedule Leg Day Workout & More Random Acts of Fitness

Day Four of a Four Day Weekend.  Although I do have the day off I tried to stick to my regular sleep pattern.  So I went to bed early and set my alarm for 3:30 am.  Best Laid Plans, I tossed and turned as it took a while for me to fall asleep.  It took me about 90 minutes to fall asleep.  Once the alarm went off I hit snooze.  The second time it went off I got up.  I always lay out my gym clothes out the night before.  Don't need to be thinking at 3:30 am.  Then I was off to the gym.

When I pulled up a little past 4am I was excited to see the gym empty!  Wahoo!  Maybe I'll take that shiftless gym selfie this morning.  I have been feeling good about my appearance of late. Even with my low self esteem.  But while warming up on the treadmill another gym goer came.  It was just us for the hour.

BB Back Squats for Leg Day pic.twitter.com/IUsGlcYTla

— Joel McKenna (@the17thman) May 29, 2023

MONDAY
5 min Incline Walking
Cyber Machine Leg Curl 1 2 3
BB Back Squat
10 x EB (Rogue Bar 55lbs)
08 x 105 at 58.33% of 1RM
08 x 125 at 69.44% of 1RM
06 x 145 at 80.55% of 1RM
06 x 145 at 80.55% of 1RM
05 x 145 at 80.55% of 1RM
05 x 155 at 86.11% of 1RM
04 x 155 at 86.11% of 1RM
03 x 160 at 88.88% of 1RM
03 x 160 at 88.88% of 1RM
02 x 160 at 88.88% of 1RM
Leg Extension 1 2 3

I'm somewhat happy with today's workout.  I wore my older pair of NoBulls this morning and got to admit felt unstable on some of the squats.  Can't complain too much as I did pretty good at 80% of my 1RM.  After all that it was time to go home and eat.  Skipped cardio today as I made Cinnamon Rolls.  Yummy!  Today I will relax some more.  

Tuesday - Chest, Shoulders and Triceps

Wednesday - Back and Biceps

Thursday - Recovery

While backing my breakfast I quickly looked over the local paper.  The Local section had it's regular Monday feature of Hometown Business this time with a focus of the local gyms in the area.  Keeping this for work as people come in asking about all the local gyms.  Lots of folks think each one of our recreation centers have a small gym which we don't.  So this is my Random Act of Fitness for the day.  I know it's a stretch but my centers both offer Walk Away The Pounds today plus all the pickleball.  Keeping folks moving is the goal.  Keep On Moving Through Life and Sport!

Finding Balance In The Force With HITT Training and Low Impact Cardio Training. Oh And Some Back and Biceps At The Gym

“The Force is not a power you have. It's not about lifting rocks. It's the energy between all things, a tension, a balance, that binds the universe together.” — Luke.

Yesterday after my workout I rewatched Season One of Succession.  I say re-watch cuz I thought I had only seen a few episodes of it but turned out I had seen all of Season One.  Ugh.  Only three seasons to go.  Hoping to get to at least Season Three by tomorrow.  As for my sleep last night it wasn't that bad.  I did toss and turn a bit but that is usual.  This morning I slept in a bit and had my 2 Kodiak Waffles and Coffee.  Then change and drink a preworkout drink on the way to the gym.

Back and Bicep Day. pic.twitter.com/Tqn1BXU8cL

— Joel McKenna (@the17thman) May 28, 2023

SUNDAY
5 min incline tread walking
Asst Wide Grip Pull Up 1 2 3 4
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Pulldown 1 2 3 4 5 (increased 15 lbs)
Seated Curlbar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Curlbar Drag Curl 1 2 3

I did my Bicep Movements out of my usual order as there was a guy and a girl using the curl bar.  I did increase weight in the Pulldown by 15lbs but my reps were not great.  The gym doesn't have the weights you put on the machine so it only has 15 pound increaments.  Everything else was the same as I've been doing.  Working that Progressive Overload cus' it's all about Progress Not Perfection.

At home had a protein shake some procrastination then a 20 minute HITT Ride.  That was per Doctor's Orders.  This isn't the PA who tried to scold me over my BMI.  My last in person doctor visit the PA asked if I was trying to put on weight and made the comment that my BMI was high.  To which I replied I'm putting on a little bit of muscle so I'm okay with it and BMI is bullshit anyways.  The HITT recommendation is from my Teledoc who was asking me my workout routine and I told him I stopped HITT training and noticed that my weight had dropped but my strength increased.  He then recommended I do some HITT so I did.  I still insist on this comment "A Funny Thing Happened On The Way To The Scale When I Gave Up HITT Training".  But at that time I was only doing HITT Cardio.  It was all or nothing.  So now I'm gonna do one HITT class a week.  Balance.

Per Doctors Orders I did a HITT class. pic.twitter.com/sk0a2uDlXL

— Joel McKenna (@the17thman) May 28, 2023

Finding the balance is key.  I gotta remind myself that it is not all of nothing.  Think of the workouts as a buffet.  Take some from the dessert bar but also taking some from the salad bar.  Finding that inner balance with the force.  

Monday will be Leg Day.

Tuesday will be Chest Day.

Wednesday will be Back and Bicep Day

Thursday will be Recovery.  I'm working a closing shift on Wednesday and an opening shift on Thursday.

Friday will be Leg Day.

Saturday will be Chest and Disney's Animal Kingdom!

Sunday will be Recovery Day and Disney's Hollywood Studios!

See Work, Workouts and Disney.  BALANCE!

Random Acts of Fitness - 240 Pickleball Courts.  That is how many courts our Recreation Department oversees.  I'm adding on to the post as I'm watching a video from the Developer's talking about things they do for quality of life.  Which goes to what I say all the time "We can't add years to someone's life but we can add quality to those years." With my personal mission statement of "Helping Others Move Through Life and Sport" the more opportunities that I can help provide from work the more Random Acts of Fitness I complete.  

Chest Day Had My Heart Going Padam Padam

Chest Day Had My Heart Going Padam Padam.  I went to bed early last night as if it was a work day.  Wanted to hit the gym a little earlier then last week hoping to go before the crowds.  I woke up before the 6:30am alarm went off so got up and ate my Kodiak Protein Waffles and a cup of coffee.  On the way to the gym I drank my preworkout so I was pumped to go.

I don’t go many nights with Restlessness being Blue. I normally toss and turn most nights. pic.twitter.com/MX9qkHfitY

— Joel McKenna (@the17thman) May 27, 2023

 

Today is Chest Day.  I do this on Saturday as on Sunday at the time I got there is a pack of guys who do chest so I made Saturday my Chest Day to avoid the pack.  Although I know realize if I got between 7am and 9am on Saturday I gotta dodge the filming of the TikTok/Instagram Couple.  After my warm up I hit the bench for the chest press.  Maybe the extra sleep helped me with my chest presses.  I'm able to do more reps at 80% of my latest 1RM.  I know it's not a lot for most people but it is for me.  PROGRESS not PERFECTION.  Progressive Overload Over Time.  When I got to the DB Close Grip Press I was able to go up 5lbs per DB.  So I'm seeing the slow progression happen.  I also noticed my veins were popping today.  I went back on Creatine after a break due to a blood test.  

 

SATURDAY 

5 min warmup walking

10 x EB

10 x 120 at 80% of 1RM

09 x 120 at 80% of 1RM

08 x 120 at 80% of 1RM

06 x 120 at 80% of 1RM

06 x 120 at 80% of 1RM

Flat Bench DB Fly 1 2 3 4

Standing DB OH Press 1 2 3

Flat Bench DB Skullcrusher 1 2 3

Flat Bench DB Close Grip Press 1 2 3

Standing Tip Of The Hip Lateral DB Raise 1 2 3

 

Chest, Shoulders and Triceps at the gym. pic.twitter.com/seoJnXnsSq

— Joel McKenna (@the17thman) May 27, 2023

Afterwards it was home for a snack and protein shake.  Skipped cardio.  Don't get me wrong I love my Peloton but I'm just was so wiped after the workout I rested.  I'll make myself do a class tomorrow as it's Back and Bicep Day and I always feel less beat up after that workout.   Plus it'll be good to flush out the legs and get them ready for Monday's Leg Day.  Got someone to cover for me for my Sunday shift so I'm off for four days in a row.  Now if I can only find someone for next weekend.  Also I'll be closing a center on Wednesday and opening a center on Thursday but 4 days in a row is amazing.  

Frying Those Legs On Fri-Leg-Day and Recovery Day

To sleep in or not to sleep in or better yet to stay up for no particular reason.  For me staying up while at home just means watching more useless youtube videos.  So after debating it I went to bed.  After a bit of tossing and turning the alarm went off at 3:30am and I hit snooze.  By 3:40 I dragged myself out of bed and got dressed.  Got to the gym at 4am and started my easy 5 minute walking on the treadmill.  I then continued warming up with DB Deadlifts since the only other person at the gym was on the Leg Curl Machine.

My workouts pretty much are the same week to week and month to month.  Working with Progressive Overload.  PROGRESS NOT PERFECTION.  I may change the Squat to a BB Back or Front Squat or the Hack Squat.  Today was Hack Squat since I did BB Back Squat on Monday.  That and I was feeling groggy so Hack Squats are easier.  I didn't have much of a specific plan other then Hack Squats.  Once I got started I worked up to 80% of my 1RM.  Most of my reading says doing 10-12 sets of 80% of your 1RM is the way to build strength and hypertrophy.  

FRIDAY
5 min walking
Stiff Leg DB DL 1 2 3
Hack Squat
10 x 50 at 16.6% of 1RM
10 x 90 at 30% of 1RM
10 x 180 at 60% of 1RM
10 x 240 at 80% of 1RM
10 x 240 at 80% of 1RM
10 x 240 at 80% of 1RM
8 x 270 at 90% of 1RM
8 x 270 at 90% of 1RM
6 x 340 a new PR and almost double my body weight
6 x 340
Leg Extensions 1 2 3 4 5

I got in my three rounds of 80% of my 1RM when I got cocky and decided to shoot for about double my body weight.  Why? Cuz, that's why.  Although my real double body weight would be 360.  So I got another goal that and I'd like to BB Back Squat 200 lbs.  So I think training with the Hack Squat an alternating with BB Back Squat it should be doable.  

After all that I headed home and ate 2 Kodiak Protein Waffles and a Protein Shake.  Then crashed in bed with tv.  Got up and had Overnight Oats and a small Atkins Coffee Protein Shake.   The rest of the day is just rest.  Rest and Recovery.

Step by Step, Ooh, Baby Gonna Get Those Gains Progressive Overload Back and Bicep Day

Wednesday is here which means tomorrow is a Recovery Day and then I'm off on Friday and Saturday.  Before that I had to get up and get to the gym for Back and Biceps Day.  Back and Bicep Day has the Tried and True, Boring But Steady, Progress Not Perfection Routine.  Step By Step, Movement By Movement I've gradually increased weight and continue on that path. Nothing fancy about it just a good workout.

Back and Biceps. pic.twitter.com/vgQPlTA5y6

— Joel McKenna (@the17thman) May 24, 2023

WEDNESDAY
5 min Walking
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Cable Lat Pulldown 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 (Increased By 10lbs)
Seated Cable Row 1 2 3 4

I ended it there as I need to be a work a bit earlier today.  I have someone filling in at one of my centers from another center and want to stop by to make sure they are okay before I head to an event.  Tomorrow I'm opening so I'm taking it as a Recovery Day.  I was hoping that this would be my last opening for a while but that isn't the case.  Friday I'm off and going to make it a Leg Day.  

Random Acts of Fitness - My centers have Walk Away The Pounds today so that is something.  Of course we have Pickleball players too so that counts.  Knowing that I'm helping others move through life and sport keeps me motivated on the days I work extra hours or do things I may not like.  Let's face it every job has things we may not like but we got to do them.  Having my mission statement of "Helping Others Move in Life and Sport" helps me move through the bad stuff by embracing the good we do.  

Chest Day Workout, BYOS (Bring Your Own Sunshine) & More Random Acts of Fitness

BYOS isn't mine as I stole it from today's Peloton Ride but gotta love it.  BRING YOU OWN SUNSHINE!  As for my Sunshine I really have started to feel better with each morning workout.  Less groggy and more strength.  I had a better night sleep last night so that may have something to do with it.  Once I got to the gym this morning it was Chest, Shoulders and Triceps.

Chest Day and a Ride. Happy Tuesday. pic.twitter.com/9s8NF2AQUm

— Joel McKenna (@the17thman) May 23, 2023

TUESDAY
5 min walking
Flat Bench BB Chest Press
10 x EB
6 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
Seated DB OH Press 1 2 3
Standing Cable Chest Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip Press 1 2 3
Standing Tip Of The Hip Lateral Raise 1 23

Then home for a 15 minute Low Impact Peloton Ride.  This one was a good steady sweat workout.  

Random Acts of Fitness - Yesterday got to talk to a gentleman who tried Walk Away The Pounds for the first time.  He was excited to try the class and after couldn't wait to do it again.  That brief moment cancelled out all the pool complaints and what not.  It also reminds me how much I miss being directly involved with the fitness and wellness of others.  I'm going to make a daily effort to talk to the participants at my facilities when they are coming and going to fitness, health or wellness classes.  Having that interaction should allow me to bring in some sunshine into my life.

Strike To Make The Most of Leg Day & Other Random Acts of Fitness

The three day weekend is over and it ended with a whimper.  Yesterday I relaxed and watch junk tv which probably wasn't the greatest of decisions.  When it was time to go to bed I just struggled.  Sunday to Monday sleeps are never that great.  I use to take Monday's as a recovery day just for that reason.  I was up even before the alarm went off and then went to the gym for Leg Day.

Leg Day. BB Back Squats pic.twitter.com/xPziXmhAQK

— Joel McKenna (@the17thman) May 22, 2023

MONDAY
5 min Incline Tread Walking
Machine Leg Curl 1 2 3
BB Squat
10 x EB
8 x 105 at 58.33% of 1RM
8 x 105
6 x 125 at 69.44% of 1RM
6 x 125
5 x 135 at 75% of 1RM
5 x 135
6 x 145 at 80.55% of 1RM
5 x 145
2 x 155 at 86.11% of 1RM
3 x

Once home I relaxed and decided to skip the Peloton.  The workout itself was just a boring BB Back Squat workout.  Just warming up and right into it.  I try to at least shoot for 80% of my 1RM on my focus movement.  The Goal should be 8-10 Reps at 80% but I'm not there yet on the Back Squat.  I can do a lot more with the Hack Squat but needed to see what I could do with the Barbell.  

When I got home I picked up the paper to see my word of the year STRIVE tied with swimming.  A little blurb on the front page with the words "Strive To Make The Most of Swimming".  I guess even the paper is telling me I need to get back in the pool.  

As for Random Acts of Fitness both centers have Walk Away The Pounds.  So that is something.  Hopefully tonight I can fall asleep earlier and be ready for Chest Day