the17thman
Home Archives Profile Subscribe

Recovery Day, AI Coaching, 17 Cents and More Random Acts of Fitness

Friday, September 29, 2023

Wahoo! NO GYM DAY!  Even if I didn't sleep in that much I still got some sleep and took the day off from the gym.  I still got to work but it's a Recovery Day with No Big SetUps at work.  

SLEEP:

Could always use more and more.  I've been using my Oura Ring for more than a year now and to about 6 months ago was using the Whoop band.  But after a break from the Whoop band I'm trying it out for about 30 - 60 days.  Most likely 30 as I got a vacation in November coming up.  Will wear both for the 30 days and see what is more accurate.  So yes that means I'm back to the spreadsheet tracking everything for the month of October!  If you can track it how can you improve?

WHOOP THERE IT IS!:

Stress?  I can't even remember what I was doing at that time.  It was Day One in 6 Months so it may just have over reacted. 

The whole point of trying the Whoop band is to try the AI Coaching.  Just curious about the whole AI Coaching aspect of technology and fitness.  

my17cents:

Peloton was on a tear this week with some finally great news.  Teaming up with Lululemon with ambassadors, clothing and The Mirror is good news.

-  NEW PELOTON LULULEMON AMBASSADORS ANNOUNCED; 4 NEW EVENTS ADDED TO PELOTON ON TOUR CHICAGO ITINERARY via Pelobuddy

- Peloton Soars After Lululemon Deal to Share Fitness Content Pact lets apparel company wind down digital workout effort Peloton and Lululemon to launch co-branded clothes in deal via Bloomberg

 -  Peloton to Extend Reach of TCS New York City Marathon as New York Road Runners' New Strategic Partner via PRnewswire 

Those three things really mean a lot.  The TCS NYC Marathon is great with content.  I want more themed content with real world events.  Also being a running event people see Peloton is more then bikes.  

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away The Pounds, some Tai Chi, Yoga, Cyclist and of course Pickleball.  So lot's of INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT.  Tomorrow I teach spinning!  

SPIN / CYCLE / RIDE:

I teach tomorrow at 9:30am!  Wahoo!  I have about 12 days to film myself for my assessment.  I haven't had much time this week to go over the choreography and all but will study again tonight and in the am tomorrow.  So I'll need at least 7 of those 12 days to get it right.

THE LIFT AHEAD:

SAT - Chest and Spinning

SUN - Swimming and maybe Back and Biceps

MON - Legs

TUE - Chest

WED - Back

THU - No Gym Day!  Working an event Wednesday night so it'll be a late night.  

SWIMMING:

It'll be Sunday!  But with the team so it pushes me.  Two weeks to the Rowdy Gaines Masters Meet.  I'm short staffed that week but doing my best to get coverage so I don't have to rush back Sunday night and work. I'm in Relays with my team so I can't miss out on Sunday no matter what.

THE READ:

Three days late but still a good one!  

Posted at 06:45 AM | | Comments (0)

Spinning Those Legs Into Mean Muscle Machines and Other Random Acts of Fitness

Thursday, September 28, 2023

Two Leg Days In One Week It's A Modern Day Miracle!  SLEEP!  The night before a Leg Day Morning I really need to concentrate on my sleep.  So getting at least 6 hours of sleep is key.  If I don't then I tend to gravitate away from the barbell movement and to the Hack Squat.  

THURSDAY

LEG DAY

5 min Incline Tread Walk
10 PVC Pipe Good Mornings
BB Straight Leg Deadlift
10 x EB
8 x 125 lbs
8 x 125 lbs
8 x 125 lbs
6 x 125 lbs
6 x 125 lbs
Squat Bar Back Squat (55 lbs)
8 x EB
6 x 145 lbs at 72.5% of 1RM
5 x 160 lbs at 80% of 1RM
5 x 160 lbs at 80% of 1RM
4 x 160 lbs at 80% of 1RM
4 x 165 lbs at 82.5% of 1RM
2 at 170 lbs at 85% of 1RM
 
THE BREAKDOWN:
Straight Leg Deadlift - A few more reps then last time.  That is the goal every workout.  It's either a few more reps even if it's just one or a few more pounds even if it's 2.5.  PROGRESSIVE OVERLOAD
Back Squat - Yikes!  I don't get to do this as much as I want.  Most weeks I only get one Leg Day and make it the Hack Squat.  I feel this makes it harder for me to do more then last time.  I did it 7 days ago and I was doing 150.  So the Reps were less but the Weight was higher.  So, did it.  PROGRESSIVE OVERLOAD
OVERALL - Felt good.  Gym was pretty empty today.  Go figure.  
 
SPIN / CYCLE / RIDE:
Got in a few minutes.  Should have done more but had to pee!  Ugh!  I did the first two tracks of the class I'm teaching on Saturday.  Hey it's better then nothing.  I'll do my best to do it tomorrow and do more tracks.  I'll probably go easy so I can kill it on Saturday!
 
THE WEEK AHEAD:
THU - Leg Day and maybe a Swim Day.  It's been raining and thundering every afternoon.  
FRI - Just spinning if anything.  I do need a recovery day
SAT - CHEST / RIDE and DISNEY.  I got to teach at 9:30am and depending on the weather some Disney Time!
SUN - SWIM.  I registered to swim with the team so I gotta do it.  Will I hit the gym before hand????
 
SWIMMING:
THUNDERSTORMS!  Sunday will be it most likely.  Two weeks to the Rowdy Gaines Masters Swim Meet.  It seems I'll be skipping the Saturday with the 200 fly.  On the Sunday I have the 50 and 100 Fly and some relays with SwimOut Orlando.  
 
RANDOM ACTS OF FITNESS:
One of my centers has a Zumba Tone class, we got some Tai Chi and Yoga.  Oh and of course PICKLEBALL.  
 
THE MENTAL STATE:
Feeling good.  Last week I felt like I was drowning with work and deadlines.  This week even though I'm covering another center besides my own it has gotten better each day.
 

 

Posted at 06:07 AM in Training 2023 | | Comments (0)

Pushing Harder Then Last Time and Other Random Acts of Fitness

Wednesday, September 27, 2023

Cha...Cha..Cha..CHANGES!

WEDNESDAY

BACK AND BICEP DAY

5 min Tread Wakking
Cyber Wide Grip Pull-ups at plate 9 x Reps 8 / 8 / 8 / 8 / 8
Seated Curlbar Preacher Curl at 52 lbs x Reps 8 at 57 lbs x Reps 5 / 5 / 5 / 4
Seated Cable Row at 170 lbs x Reps 8 / 8 / 8 / 6 / 7
Lat Pulldown at 155 lbs x Reps 6 / 7 / 5 / 6 / 5
Standing Curlbar Drag Curl at 37 lbs x Reps 8 / 8 / 8 / 8 / 8
 
THE BREAKDOWN:
Pull Ups - Time to go down another plate!  PROGRESSIVE OVERLOAD.
Preacher Curl - Added 5 lbs!  HOLY CRAP BATMAN!  Previously I would be stuck on the same weight for months but it was time to add more weight!  Did the first set at 52 then added 5 lbs for the remaining four sets.  PROGRESSIVE OVERLOAD
Cable Row - Added 5lbs!  I normally finish with this move but was working around other gym go'ers.  PROGRESSIVE OVERLOAD
Lat Pulldown - Added 5lbs!  Today it's all about 5 lbs and adding it on!  PROGRESSIVE OVERLOAD
Drag Curl - Did this instead of the Cable Hammer Curl as I was working around others.  
Overall - I just keep on killing it lately.  The last 5 months I've made some great steps forward on my strength.  Seeing it on paper or laptop as I type these posts really stick it in my mind.  Gotta Keep It Going!
 
SWIMMING:
Skipped yesterday due to thunderstorms.  AGAIN!   Ugh!  My swim gear stays in my car and I'll hopefully get in a swim before Sunday.  Already signed up for Sunday so at least I got that.  
 
SPIN / CYCLE / RIDE:
Another fail.  I came home and what did I do? Doom scroll and make a Tik Tok.  I'm teaching again on Saturday and need to go over the choreography so I don't make too many mistakes.  Plus I gotta film for my assessment video by Oct 10th.  
 
RANDOM ACTS OF FITNESS:
Today my centers have three different Walk Away The Pounds Classes one of which was featured in today's paper.  That could really help lot's of people feel INSPIRED TO MOVE THROUGH LIFE AND SPORT or in work terms:
To create and implement excellent recreational opportunities that promote an active and healthy lifestyle.
WRAPPING IT UP:
When I was teaching or hanging out before and after the class I ran into a few people I haven't seen in years and the one thing they kept saying to me was that I had bulked up.  That really motivates me to push harder then last time.  

 

Posted at 06:32 AM in Training 2023 | | Comments (0)

Step By Step Ohh Progressive Overload, Gonna Get To Those Random Acts Of Fitness

Tuesday, September 26, 2023

Yes, for some reason NKOTB came into my mind.  STEP BY STEP!   

What A Day, What A Day!  What A Workout! 

TUESDAY

CHEST, SHOULDERS and TRICEPS WORKOUT

5 mins Tread Walking
Flat Bench BB Press
10 x EB
6 x 150 lbs at 93.75% of 1RM
6 x 150 lbs at 93.75% of 1RM
6 x 150 lbs at 93.75% of 1RM
6 x 150 lbs at 93.75% of 1RM
5 x 150 lbs at 93.75% of 1RM
Standing Cable Fly at 60 lbs x Reps 8 / 8 / 7 / 7 / 6
Seated DB OH Press at 40 lbs x Reps 8 / 8 / 7 / 6 / 5
Tricep Rope Pulldown at 90 lbs x Reps 10 / 10 / 8 / 8 / 6
 
THE BREAKDOWN:
KILLING IT!
BB BENCH PRESS - Oh Boy!  A few more reps than last time.  I'm not saying it was easy but getting stronger bit by bit.  PROGRESSIVE OVERLOAD!
CABLE FLY - A few more reps than last time.  Bit by Bit, Step by Step!  PROGRESSIVE OVERLOAD
DB OH PRESS - Today's theme is a few more reps than last time!  
TRICEP ROPE PULLDOWN - Fatigue was setting in and time was running out.  Usually I superset this movement with FacePulls but the area around me was a bit busy so I just did the pulldowns.
OVERALL:
I felt great.  I wish I had more time.  I'm beginning to notice that on Tuesday's of all days after 4:30am the gym starts to get busy.  I'm glad for this locally owned gym but I like my space.  Having space is why I get up at 3:30am and I can't get up any earlier.  Hopefully the other day's dont get as busy.  Overall it was a GREAT WORKOUT!
 
SPIN / CYCLE / RIDE:
Nothing today as I scheduled an event at 8am and I need to stop to get some snacks and need to set up.  NOTE TO SELF: Don't schedule events at 8am!
 
SWIMMING:
We had thunderstorms yesterday after work.   Ugh.  No swimming!  I think the next two days we are forecast for thunderstorms in the afternoon/evening.  Plus I was beat as yesterday was non-stop all day at work.
 
RANDOM ACTS OF FITNESS:
Umm...we got the cycling club and pickleball.  I am hosting a fun hour of corn toss so I'm helping people MOVE THROUGH LIFE AND SPORT.
 
 

Posted at 05:47 AM in Training 2023 | | Comments (0)

Monday Morning Gym Leg Strut and Other Random Acts of Fitness

Monday, September 25, 2023

TGI MONDAY!  Wait what?  Monday's get a bad rap.  It's a new week, new beginnings and well yeah more new work.  Plus a Monday if I do hit the gym it's Leg Day and everyone loves LEG DAY!

MONDAY - LEG DAY:

5 mins Tread Walking
SL DL
10 x EB
6 x 125 lbs
6 x 125 lbs
6 x 125 lbs
5 x 125 lbs
6 x 125 lbs
6 PVC Pipe Good Mornings
Reverse Hack Squat
8 x 180 lbs
8 x 180 lbs
8 x 200 lbs
8 x 200 lbs
7 x 200 lbs
 
THE BREAKDOWN:
Straight Leg Deadlift - PROGRESSIVE OVERLOAD!  Last week I only did the last few sets at 125 lbs and today I did all five sets.  
Reverse Hack Squats - Built up to 200.  I haven't yet mastered figuring out how to set the machine down when done with reverse hack squats.  if the weight is higher I can lift it up so I gotta squeeze into the center and hit the kick stand.  But it was PROGRESSIVE OVERLOAD!
 
SPIN / CYCLE / RIDE:
A nice flush out of the legs with a 10 minute Low Impact Peloton Ride.  I need to practice the choreography for the Ride class this week so I'll be on the bike pretty much two to three more times.   I'll be teaching again this Saturday and I need to be filmed for my assessment by the 10th of October so I gotta nail it.  Also I offered to take the 9:30am class permanently.  Oy!  
 
THIS WEEK BEST LAID PLANS:
MON - Leg Day / Maybe a swim after work
TUES - Chest, Shoulders and Triceps / Thunderstorms predicted after work so trying to swim on Monday
WED - Back and Biceps
THU - Leg Day 2 / Try to swim after work
FRI - RECOVERY
SAT - Chest Day / Teach Ride Class / maybe Disney?
SUN - Back and Biceps and swim at 10am at NTC
 
RANDOM ACTS OF FITNESS:
In the 10 minute Peloton class I gave out 5 High-5's.  At my centers we have three Walk Away The Pounds classes, a Yoga class, some line dancing and of course pickleball.

Posted at 06:16 AM in Training 2023 | | Comments (0)

Will Back Day Drown The Swimmer and Very Little Random Acts of Fitness On A Sunday.

Sunday, September 24, 2023

After swimming last Sunday at NTC I wrote that I'll probably never get in enough shape to swim and do weights on the same day again.  Well I guess I'm putting that to the test as I got up and did a Back and Bicep Workout this morning and got swimming at 10am.  Hoping that today's swim is all short distance.  

SUNDAY!

BACK AND BICEP DAY!

5 min Tread Walk
Cybex Asst Widegrip Pull-ups (Plate 9) X Reps 8 / 8 / 8 /8 / 8
Seated Curlbar Preacher Curl at 52 lbs x Reps 8 / 8 / 8 / 7 / 7
Seated Lat Pulldown at 150 lbs x Reps 8 / 8 / 8 / 8 / 8
Standing Cable Hammer Culr at 100 lbs x Reps 8 / 8 / 8 / 8 / 7
Seated Cable Row at 165 lbs x Reps 8 / 8 / 8 / 8 / 8
 
THE BREAKDOWN:
MORE THAN LAST TIME!!  
Pull Ups - Dropped another plate down to 9 from 10!  FELT GOOD!  PROGRESSIVE OVERLOAD!
Preacher Curl - More Reps than last time!  Wahoo!   PROGRESS!
Lat Pulldown - More Reps than last time!  I may have let some momentum into the movement but felt great.  PROGRESS!
Hammer Curl - More Reps than last time!  The first one on each set is so hard.  Tried not to swing as much.  Adjusted the placement and that seemed to work a bit.
Cable Row - 8 is the magic number!
Overall I was on fire!  Don't know why but felt strong this morning.  
 
SWIMMING:
On deck at 10am!  
 
SPIN / CYCLE / RIDE:
Day off.  Let the body recover from teaching.  Need to practice this week to get over a few mistakes in the cheorgraphy/timing.
 
RANDOM ACTS OF FITNESS:
One of my centers have yoga and of course pickleball.  I do have to stop at one of the centers today to set up someone in the new payroll system.  Ugh.
 

Posted at 07:04 AM in Training 2023 | | Comments (0)