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State Of Emergency, The Taper, The Trip and The Swim Meet Plus Random Acts of Fitness

Sunday, October 06, 2024
State Of Emergency, The Taper, The Trip and The Swim Meet Plus Random Acts of Fitness
 
SUNDAY - BACK & BICEPS
 
THE WORKOUT:
 
The Deload Is Back! Well Taylor’s (My) Version. Now in theory got a swim meet on Friday and Saturday. That is if Orlando is still standing after this weeks tropical storm and/or hurricane. This whole week is in flux due to Milton. No matter what direction it follows Milton will be hitting Florida so Wednesday and Thursday may not include workouts but moving pool furniture and securing work sites. Yikes!
 
This will most likely be my last Back & Biceps Workout to next Sunday. Unless the storm is coming and the pool is closed on Wednesday morning.
 
6 min The Trip / Spin / Ride Warm Up
 
Speaking of Yikes…Launch date is here and I’m so not ready! Its gonna be a Fake It To I Make It Day! Nobody will know if Insound confident and just line up my instructions with the music and visuals.
 
Cable Lat Pulldown at 143 at 79% x Reps 6 / 6 / 6 / 6 / 6
(Last Time 165 x 6 / 6 / 6 / 6 / 5)
(Last Time 165 x 6 / 5 / 6 / 6 / 4)
(Prior Time 154 x 8 / 8 / 6 / 6 / 6)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 30 lbs at of 54.54% 1RM / PR x Reps 6 / 6 / 6 / 6 / 6
(Last Time 40 x 8 / 8 / 8 / 7 / 6)
(Prior Time 50 x 6 / 7 / 6 / 6 / 6)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 135 lbs at 67.5% of PR x Reps 6 / 6 / 6 / 6 / 6
(Last Time 165 x 7 / 7 / 6 / 5 / 6)
(Prior Time 6 / 6 / 5 / 4 / 3)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 80 lbs at 71.11% of PR x Reps 6 / 6 / 6 / 6 /
(Last Time 110 x 8 / 8 / 6)
(Prior Time 112.5 x 5 / 5 / 5 / 3 / 3)
(PR 112.5)
 
Hammer Strength Abdominal Crunch at 30 lbs x Reps 6 / 6 / 6 / 6 / 6
(Last Time 8 / 8 / 8)
 
THE BREAKDOWN:
THE DELOAD
LAT PULLDOWN - 79% of my PR.  
BICEP CURL 55%
CABLE ROW - 68%
HAMMER CURL - 72%
AB CRUNCH - Just doing it to strengthen core.
OVERALL - Not bad.  Felt great.  Better night sleep?  Better pre-workout?  Or just the lighter weight?
 
THE SPIN CYCLE:
5 minute Warm Up
FAKE IT TO I MAKE IT?  at 10:30 I teach a new class.  UGH!  
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
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:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - TBD - MILTON
THU - TBD - MILTON 
FRI & SAT - SWIM MEET ??? 
SUN - BUILD ME UP BUTTERCUP!
 
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
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
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
 

Posted at 06:35 AM | | Comments (0)

Build Me Back Stronger, Faster and Better + Some Saturday Random Acts of Fitness

Saturday, October 05, 2024

Saturday.  Chestie, Shoulders and Triceps plus cardio.  I did hit snooze a few times but hey it's Saturday!  I did get to the gym about 15 - 20 minutes later then my weekday visits.  The gym was empty and then only had one other person.  That's it!  Gotta love a gym on a Saturday at 4am.  Everyone sleeps in.  With a swim meet in just a few days it's time to pull back for a quick taper week.  The plan is after Fri/Sat at the swim meet I'm back in the gym on Sunday to GO HARD.  It'll be time to BUILD ME BACK, STRONGER, FASTER AND BETTER.  Plus gotta start running as I got the 5K and 10K in less then a  month.  Don't need to go crazy with running but some running is in store.  

CHEST, SHOULDERS AND BICEPS - SATURDAY

THE WORKOUT:

5 min Peloton / Spin / Cycle Warming Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 135 at 77.14% of 1RM / PR
6 x 135 at 77.14% of 1RM / PR
6 x 135 at 77.14% of 1RM / PR
5 x 135 at 77.14% of 1RM / PR
5 x 135 at 77.14% of 1RM / PR
(Last Time 150 x 4/5/4/3/2)
(Last Time 145 x 6/6/6/6/5)
(Prior Time 135 x 8/8/8/8/8)
 
Seated DB OH Press at 30 lbs x Reps 8 / 8 / 8 / 8 /
(Last Time at 40 x 7 / 8 / 7 / 6 / ?)
(Prior Time at 40 x 4 / 6 / 8 / 6 / 5)
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
 
Cable Chest Fly at 60 lbs at 72.72% of PR x Reps 8 / 8 / 8 / 8 / 8
(Last Time 72.5 x 8 / 8 / 7 / 7 / 6)
(Prior Time 72.5 x 6 / 6 / 6 / 6 / 6)
(PR 82.5 lbs each side)
 
Tricep Rope Pushdown at 120 lbs at 80% of PR x Reps 6 / 6 / 6
(Last Time 130 x 8 / 7 / 7 / 6 / 6)
(Prior Time 130 x 8 / 7 / 6 / 6 / 5)
 
Hammer Strength Abdominal Crunch at 30 lbs x Reps 8 / 8 / 8
 
THE BREAKDOWN:
CHEST PRESS - Light Again!  Swim Meet on Friday and Saturday so gotta taper / DELOAD.
OH PRESS - Lighter!  
CHEST FLY - Lighter yet again!
TRICEP PUSHDOWN - Lighter...
AB CRUNCH - What is this?  New movement.  Gotta strengthen my core.  
OVERALL - A very quick taper.  The next few workouts are all DELOAD /  TAPER.  After the swim meet it's build it back stronger.  
 
THE SPIN CYCLE:
5 minute Warm Up
Taught 30 Min Spin Class
Will practice The Trip this afternoon for two hours or so.
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
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:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BICEPS + TEACH 30 Min Spin
FRI & SAT - SWIM MEET
SUN - BUILD ME UP BUTTERCUP!
 
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
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
National Senior Games athletes Vickie Liddell and Julie Summers didn’t pick up their sports until their 60s and 50s respectively. Sam Barnabas decided he wanted to compete at the national level for the first time at 80.
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/04/24
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 11:03 AM in Training 2024 | | Comments (0)

A Fetch Back & Bicep Workout & Some Fetch Random Acts of Fitness

Thursday, October 03, 2024

What Day Is It?

October 3rd therefore BICEP DAY!

THURSDAY - BACK & BICEPS
 
THE WORKOUT:
 
I should be doing less but ego. Saturday I’ll start going lighter again. One week to the swim meet so got time to Taper and Recover
 
5 min Spinnimg / Cycling Warmimg Up
 
Cable Lat Pulldown at 165 at 91.16% x Reps 6 / 6 / 6 / 6 / 5
(Last Time 165 x 6 / 5 / 6 / 6 / 4)
(Prior Time 154 x 8 / 8 / 6 / 6 / 6)
(Prior Time 111 at 61% x 8 / 8 / 8)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 40 lbs at of 72.72% 1RM / PR x Reps 8 / 8 / 8 / 7 / 6
(Last Time 50 x 6 / 7 / 6 / 6 / 6)
(Prior Time 50 x 6 / 6 / 6 / 6 / 5)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 165 lbs at 82.5% of PR x Reps 7 / 7 / 6 / 5 / 6
(Last Time 6 / 6 / 5 / 4 / 3)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 110 lbs at 97.77% of PR x Reps 8 / 8 / 6
(Last Time 112.5 x 5 / 5 / 5 / 3 / 3)
(Prior Time 110 x 6 / 8 / 7 / 6 / 5)
(PR 112.5)
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  Guess I'm not Tapering or Deloading, yet.
CURLBAR - MORE THAN LAST TIME.  
CABLE ROW - MORE THAN LAS TTIME
HAMMER CURL - Ended after three sets.  Had to get ready for spin.
OVERALL - I will now taper.  Next workout will be less weight.  The swim meet is the 11th and 12th so I'll go back to training on October 14th.
 
THE SPIN CYCLE:
5 minute Warm Up
Taught 30 Min Spin Class
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
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
SAT - CHEST + Teach 30 Min Spin
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BICEPS + TEACH 30 Min Spin
FRI & SAT - SWIM MEET
 
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.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/02/24
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 12:13 PM in Training 2024 | | Comments (0)

How Are You Celebrating Healthy Aging Week and Some Random Acts of Fitness

Wednesday, October 02, 2024

At 54 I'm probably in the best physical shape of my life and I don't plan on slowing down.  I'm glad I get to IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  I think it's important to highlight programs during Healthy Aging Week so others know what is out there.  From gyms to recreation centers and everything in between we all need to offer programs for all age groups but especially the aging population.

A bit of a combo post of Tuesday and Wednesday Morning Workouts.  

TUESDAY - GYM & SPIN
WEDNESDAY- SWIM

LET'S START WITH TUESDAY:

TUESDAY - CHEST
 
THE WORKOUT:
 
5 min Spin / Cycle Warming Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
4 x 150 at 85.71% of 1RM / PR
5 x 150 at 85.71% of 1RM / PR
4 x 150 at 85.71% of 1RM / PR
3 x 150 at 85.71% of 1RM / PR
2 x 150 at 85.71% of 1RM / PR
(Last Time 145 x 6/6/6/6/5)
(Prior Time 135 x 8/8/8/8/8)
 
Seated DB OH Press at 40 lbs x Reps 7 / 8 / 7 / 6 /
(Last Time at 40 x 4 / 6 / 8 / 6 / 5)
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
 
Cable Chest Fly at 72.5 lbs at 87.87% of PR x Reps 8 / 8 / 7 / 7 / 6
(Last Time 72.5 x 6 / 6 / 6 / 6 / 6)
 
Tricep Rope Pushdown at 130 lbs at 86.6% of PR x Reps 8 / 7 / 7 / 6 / 6
(Last Time 130 x 8 / 7 / 6 / 6 / 5)
 
THE BREAKDOWN:
BENCH PRESS - Up from last time which was and is just building back from the taper / deload.  Now with a swim meet in a week I'll be pulling back on my next Chest Day.MORE THAN LAST TIME.
SEATED OH PRESS - MORE REPS THAN LAST TIME.  Since I'm posting this a day later I can tell you my shoulders were wonkee this morning at the pool.  At least till I warmed up.  I think I'm done with shoulders to after the swim meet.
CHEST FLY - MORE THAN LAST TIME
ROPE PUSHDOWN - MORE THAN LAST TIME
OVERALL - Still progressive overload one damn rep at a time.  
 
THE SPIN CYCLE:
5 minute Warm Up
 
NOW ON TO WEDNESDAY:
 

THE WET DECK:
THEME - Endurance / Pacing

Warm Up: (400)
100 Reverse IM Order Kicks
200 Free
100 Back 
Set One: (1000/1400)
2 x 150's Back 50 Long / 50 Cruise / 50 Fast (300)
4 x 50's Fly to Back 25 Cruise / 25 Spring (200/500)
2 x 150's Breast 50 Long / 50 Cruise / 50 Fast (300/800)
4 x 50's Back to Breast 25 Cruise / 25 Sprint (200/1000)
Set Two: (1000/2400)
3 x 200's IM 
400 Free by 100's Fast, Long, Cruise, Faster 
Set Three: (600/3000)
2 x 100's IM (200)
3 x 100 FREE  (300/500)
100 Cool Down  (100/600)

3,000 SCY.  Will swim Friday AM but not PM as the mock-meet is not happening.  Next week Monday and Wednesday Swim and then Swim Meet on Friday and Saturday.  I'm scheduled for all three days but won't go Sunday as I gotta teach a spin class.  Since we will launch it this weekend I can't take my second week off.  Maybe just go to the swim meet when I'm done.

2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
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
FRI - SWIM
SAT - CHEST + Teach 30 Min Spin
SUN - BACK & BI + TEACH 40 Min Spin
 
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. Also I'm not directly involved with but through work we offer several events this week of Active Aging Week.  
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
Gainesville Senior Games - Track & Field has been RESCHEDULED to SUNDAY, OCT. 13 at James G. Pressly Stadium! Volleyball and Petanque dates are still TBD.
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/01/24
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 12:13 PM in Swim Training 2024, Training 2024 | | Comments (0)

Do You Remember The 30th Morning Workout of September and Some Random Acts of Fitness

Monday, September 30, 2024

Do You Remember

Do you remember

Do you rememberThe 21st night of September?

So how about the 30th?  Today is September 30th another month of workouts done!  The last month I got on the scale every morning and weighed myself.  I know a single day doesn't mean anything so I took my daily weight into a spreadsheet and my average for September was 175.31.  That is done from the beginning of the month and I think it's all CREATINE BLOAT.  The last week or so I stopped taking creatine and in that short time I had multiple days of closing in around 172 lbs.  Tomorrow I'll have my bloodwork and then back on creatine.  It'll be interesting if I pop up in weight.

LEGS - MONDAY
 
THE WORKOUT:
 
5 mins Spin / Ride Warm Up “The Trip”
 
Seated Leg Curl at 100 lbs x Reps 8 / 6 / 6 / 5 / 4
 
Seated Leg Extension at 90 lbs x Reps 8 / 8 / 8
 
THE BREAKDOWN:
TIMES UP!  Left to head to swim practice
OVERALL - MEH
 
THE SPIN CYCLE:
5 minute Warm Up
 

THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 34,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
SCM INTERVAL FOCUS

Warm Up: (600)

200 Reverse IM Kick no / fins

200 IM Medley Order Swim

200 Free Swim 

Set One: (600/1200)

2 x 200's IM 1 at Fly/Breast Fast and 1 at Back/Free Fast (200)

4 x 25's Fly 1 & 3 Sprints (100/300)

4 x 25's Back 2 & 4 Sprints (100/400)

4 x 25's Breast 1 & 3 Sprints (100/500)

4 x 25's Free 2 & 4 Springs (100/600)

Set Two: (1100/2300)

2 x 100's IM  (200)

3 x 100's Breast Descend by 100's  (300/500)

3 x 100's Back Descend by 50's (300/800)

3 x 100's Free Descend by 100's (300/1100) I did 1:30/1:25 and 1:16

100 Fly

And that was it.  Had to leave for work.  

2024 SWIM DISTANCE TOTALS:
SCY- 34,950
SCM - 47,300
LCM - 34,150
 
Upcoming Masters:
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
WED - Swim w/ Team Ocala
THU - BACK & BI + Teach 30 Min Spin
FRI - Mock Swim Meet at night. 
SAT - CHEST + Teach 30 Min Spin
SUN - TEACH 40 Min Spin
 
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
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
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.

Posted at 05:38 PM in Swim Training 2024, Training 2024 | | Comments (0)

Already Tapering From A Taper Gym Workout Plus Random Acts of Fitness

Sunday, September 29, 2024

So Now What?  In two weeks I have another swim meet so time for another gym taper or Deload.  This past week I've just slowly building back increasing weight from the DELOAD but not back to 100%.  I'll stay at my current lifting weight for the next workout and then starting next Saturday drop it back for the week.  So I'm Tapering from a Taper at the gym.  After Rowdy Gaines I can build back to new PR's with the weights.  Then the last week of November and the first week of December I'll DELOAD again.  Then rebuild back for new PR's for the New Year!

SUNDAY - BACK & BICEPS
 
THE WORKOUT:
 
5 min Spinnimg / Cycling Warmimg Up
 
Cable Lat Pulldown at 165 at 91.16% x Reps 6 / 5 / 6 / 6 / 4
(Last Time 154 x 8 / 8 / 6 / 6 / 6)
(Prior Time 111 at 61% x 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 6)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 50 lbs at of 90.90% 1RM / PR x Reps 6 / 7 / 6 / 6 / 6
(Last Time 50 x 6 / 6 / 6 / 6 / 5)
(Prior Time 35 x 8 / 8 / 8)
(Prior Time 40 x 8 / 8 / 8 / 6 / 6)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 165 lbs at 82.5% of PR x Reps 6 / 6 / 5 / 4 / 3
(Last Time 143 x 8 / 8 / 8 / 8 / 8)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 112.5 lbs at 100% of PR x Reps 5 / 5 / 5 / 3 / 3
(Last Time 110 x 6 / 8 / 7 / 6 / 5)
(PR 112.5)
 
THE BREAKDOWN:
LAT PULLDOWN - MORE THAN LAST TIME.  The road back from Deload is a long one.  But getting stronger.
CURLBAR CURLS - MORE REPS THAN LAST TIME.
CABLE ROW - MORE THAN LAST TIME
HAMMER CURL - MORE THAN LAST TIME.
OVERALL - It's almost time for a TAPER / DELOAD again.  Got a swim meet in two weeks so need to pull back a bit the next week or so.  I'll figure it out as I go. This morning I pre-typed my routine but left the weight and reps blank.  Just wanted to do more than last time.  Had the notes app ready for the workout.  Usually I copy/paste as I go.
 
THE SPIN CYCLE:
5 minute Warm Up
Need to film my track and submit by noon today.  UGH!  The gym opens at 10am so skipping swim practice today for spinning.  Now THE TRIP training was different as it was Online/Zoom Meeting.  We broke up into breakaway groups but the person I was matched with and I couldn't hear each others music so really hard to judge how we both did.  Today I'll film my track then take the full class on my own.  Gotta learn all the tracks soon and film the full class for certification.
 

THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 34,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
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:
MON - Quick Legs + Swim w/ Team Ocala
TUE - CHEST + Teach 30 Min Spin
WED - Swim w/ Team Ocala
THU - BACK & BI + Teach 30 Min Spin
FRI - Mock Swim Meet at night. 
SAT - CHEST + Teach 30 Min Spin
SUN - TEACH 40 Min Spin
 
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
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
tiktokfitness:
NONE
 
my17cents:
NONE
 
 

Posted at 07:47 AM in Training 2024 | | Comments (0)

On Saturdays We Lift, Do Some Cardio and Reflect On Our Random Acts of Fitness

Saturday, September 28, 2024

Saturday!  Friday was a recovery day in that I didn't do a "workout" at the gym or home.  But I did work all day getting in at 6:30am to help reset after the hurricane.  I'm going in today again to help reset the building as we had our floors cleaned last night.  It'll be a quick stop before I come home shower and get to my training today.  

How Much Cardio? I can’t imagine it’ll be that much today but I just don’t know. Today is my Les Mills The Trip certification class day. It’s over Zoom so can’t imagine we will be doing much on the bike but who knows. I do know I gotta refilm my track that I submitted to see if I took the notes and improved.
 
SATURDAY - CHESTIE
 
THE WORKOUT:
 
5 mins Peloton Warm Up Ride
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 145 at 82.85% of 1RM / PR
6 x 145 at 82.85% of 1RM / PR
6 x 145 at 82.85% of 1RM / PR
6 x 145 at 82.85% of 1RM / PR
5 x 145 at 82.85% of 1RM / PR
(Last Time 135 x 8/8/8/8/8)
(Last Time 95 x 8/8/6)
(Prior Time 135 x 6/8/8/8/5)
(Prior Time 165 x 5/4/4/4/5)
 
Seated DB OH Press at 40 lbs x Reps 4 / 6 / 8 / 6 / 5
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
 
Cable Chest Fly at 72.5 lbs at 87.87% of PR x Reps 6 / 6 / 6 / 6 / 6
(Last Time 62.5 8 8 / 8 / 8 / 8 / 8)
(Prior Time 62.5 x 8 / 8 / 8 / 8 / 8)
(Prior Time 82.5 x 7 / 7 / 6 / 6 / 6)
 
Tricep Rope Pushdown at 130 lbs at 86.6% of PR x Reps 8 / 7 / 6 / 6 / 5
(Last Time 120 x 8 / 8 / 8 / 8 / 8)
(Last Time 80 x 8 / 8 / 8)
(Prior Time 120 x 8 / 8 / 8)
 
THE BREAKDOWN:
BENCH PRESS - Getting back up there.  More Than Last Time.  
DB OH PRESS - Once again just building back up after the DELOAD.  This will be a short build as I have a swim meet in two weeks again.
CHEST FLY - More than last time but still building back.
TRICEP PUSHDOWN - More but less!
OVERALL - I got this rebuild week then it's a taper for about a week.  Now I have a mock meet next Friday night but not making much of it.  Rowdy Gaines will be the weekend after.  As of now I'm only swimming Friday and Saturday.  Sunday I'm registered but most likely teaching Les Mills The Trip as it should be the second weekend that we offer the class so gotta be there.
 
THE SPIN CYCLE:
5 minute Warm Up
10am to 6pm will be in a zoom class for The Trip

THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 34,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
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:
WED - QUICK LEGS + SWIM w/ TEAM OCALA
THU - BACK & BI + TEACH 30 min SPIN
FRI - RECOVERY / STORM
SAT - CHEST + 10am - 6pm LES MILLS THE TRIP TRAINING
SUN - BACK & BI + SWIM w/TEAM CLAREMONT
 
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
 
Not teaching today as I'm in the zoom class all day.  Hopefully laying the foundation for future Random Acts of Fitness.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
9/27/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT
 
tiktokfitness:
NONE
 
my17cents:
NONE

Posted at 06:03 AM in Training 2024 | | Comments (0)