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Just Another Workout With Little Insight But Gotta Post Or Did I Really Do It? Back and Bicep Day

Wednesday, March 22, 2023

Sleep, Sleep, Sleep.  I'm getting better when it comes to getting sleep.  Knowing that sleep is important to working out I'm spent a lot of time changing my nightly habits over the last year or so.  Last night I was sleeping by 8pm.  So tough this time of year as it gets brighter outside later.

WEDNESDAY
5 min walking warm up
Asst Widegrip Pull Up 1 2 3 4
Seated Preacher Curlbar Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Widegrip Lat Cable Pulldown 1 2 3 4 5
Standing Drag Curl 1 2 3 4 5

Then home for a quick 10 minute Low Impact Ride.  Tomorrow will be a Leg Day.  I'll be in bed at 7:30 or earlier tonight.  Also I need to be better at getting out of the gym by 5:10am.  The new gym is a few minutes further away so I need the time to get home to do a Peloton Ride.  Also that is about the time the Insta-Girl Crowd comes to the gym and attempt to take it over.  They spread their equipment all over.  It's annoying so I gotta do my best to avoid the post 5:10am time.  

Posted at 06:25 AM in Training 2023 | | Comments (0)

Just Another Workout Morning. Just Another Day. Just One More Day Getting Stronger Chest, Shoulders and Triceps Workout

Tuesday, March 21, 2023

Back To The Gym!  This morning I switched up my Pre-Workout of choice to a brand I had before that left me less nauseous in the morning. It wasn't so bad during the workout but after when I needed to eat before work.  So this morning I'm feeling better and eating better before I head out.  Now mind you I eat a breakfast at home then my Overnight Oats at work while I'm walking around or doing paperwork.  

Today was Chest, Shoulders and Triceps.  I did the Flat Bench instead of the Incline Today.  I'm getting a bit more comfortable with my weight so it might be increased soon.  Even if only by 5lbs.  

TUESDAY
5 min walking warm up
BB Flat Bench Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
Standing BB OH Press 1 2 3
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench Close Grip DB Press 1 2 3
SA - Rope Tricep Pulldown/ Facepulls 1 2 3
Tip of the Hip Lateral DB Raise 1 2 3

After that I did come home for a 10 minute Low Impact Ride.  My legs are so sore from Sunday's Leg Day.  I even used my Theragun Mini last night on my glutes.  

Posted at 06:22 AM in Training 2023 | | Comments (0)

Only When It's Leg Day Do You Learn Who Has Been Sleeping Well

Sunday, March 19, 2023

The backstory of the post title comes from Warren Buffet who once said:

Only when the tide goes out do you learn who has been swimming naked

It's a very good take on just about anything.  He meant the economy but it works for preparation or planning in both sport and life.  

Planning for leg day is key at least for me.  The night before starts the preparation for Leg Day.  Be smart with any alcohol.  Early to bed.  Sleep is so key for a Leg Workout.

Wake up and eat some carbs.  I ate two fluffy Kodiak waffles and a cup of coffee.  Then on the way to the gym drank my pre-workout.  I warm up doing some walking intervals on the tread and make sure I'm wearing good flat shoes.  Today was my NoBull's in Rose!  I also do a few EB Good Mornings to fire up those legs.

I am dumb.  The last two weeks I've been going to a new gym and on my squats I was struggling.  I was wondering why I just couldn't squat at my 80% or 1RM.  Well maybe cuz' the bar at the gym is a Roque Squat Bar so an empty bar is not 45lbs but 55lbs.  I feel so much better.  

SUNDAY

10 minute Interval Incline Walking
BB Good Mornings
5x EB
5x EB
5x EB
BB Back Squat (10 sets)
10x EB
10x at 52.77% of 1RM
6x at 63.88% of 1RM
6x at 69.44% of 1RM  Or 75% of 1RM
5x since it’s a Rogue Squat Bar at 77.77% of 1RM
4x  at 86.11% of 1RM
5x at 86.11% of 1RM
5x at 86.11% of 1RM
4x at 88.88% of 1RM
2x at 88.88% of 1RM
DB Weighted Bulgarian Split Squat 1 2 3 4 My body is shaking. My legs are almost fried! 5 6 7 8 9 10
Seated Leg Extension 1 2 3 4 5
 
On the way home I stopped and picked up a Egg and Chicken Breakfast Flatbread and a Protein Shake.  Now I will relax watching the LA Marathon and maybe some light cardio on the Peloton.  Tomorrow is recovery!  I'll be at the gym Tuesday, Wednesday and Thursday.  Then reset my workout schedule.  Thinking of changing up my splits.  
 
Relaxed a bit while watching the LA Marathon before hopping on the bike for a 15 Low Impact Ride.  Just to flush out the legs after this am's workout.

Posted at 10:24 AM | | Comments (0)

Over Doing A Chest Day, Relaxing, Not Doing Anything and Other Tales of Random Acts of Fitness.

Saturday, March 18, 2023

The Weekend!  Yesterday was a long day at work after being at a retreat for work.  9am to about 10pm.  It was a non-stop day and had to get Doordash since I didn't have time to go out and get anything.  Chinese!!!  Yummy!!! I knew I was hungry cuz' I thought those egg rolls were the best ones I've ever had and I know that can't be true!

I was home after 10 and in bed by 11:30pm.  Set my alarm for 6:30am as I do on the weekends.  This morning was a snooze morning.  Finally got up and about and to the gym for Chest, Triceps and Shoulders.  Really made it mostly Chest Day!

SATURDAY
10 mins Cardio Walking Warm Up
Flat Bench BB Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
Standing BB OH Press
10x EB
10x EB
10x EB
8x EB
BB Incline Chest Press
3x at 82.14% and 5x at 67.85% of 1RM
6x at 67.85% of 1RM
6x at 67.85% of 1RM
6x at 67.85% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip Press 1 2 3 4
SS: Rope Tricep Pulldown / Facepulls 1 2 3 4
Machine Lateral Raise 1 2 3 4

Looking at my Overhead Press it's very weak.  I had or have shoulder issues from years of swimming so I don't put too much above my head.  After all that it was home.  No cardio today.  The pollen and my allergies really got to me on my way home.  As I tweeted it is a Relax Don't Do It Day!  Gonna watch tv and read a bit today.  And that is it!  

Tomorrow will be LEG DAY!

Monday Recovery Day!  

Then reset for the work week with gym Tuesday, Wednesday and Thursday.   When will I get back in the pool?  Who knows!

Posted at 10:30 AM in Training 2023 | | Comments (0)

My So Called Old Man Life: Back and Bicep Friday Workout

Friday, March 17, 2023

TGIW Thank God It’s A Workout!  But let's back up...

The last two days or so I've been at an Emerging Leaders Seminar for work.  So emerging at 53?  I was surrounded by a bunch of 20-something kids the last few days.  At one of our meals I was sitting next to a young kid and our conversation lead to swimming and working out.  He has me if  I was training for something.  I sort of floundered in that conversation.  I did mention I'm swimming in the SR Games in a month but haven't been swimming.  Fast forward to this morning as I sit here I'm watching Escape Fitness' video: Jim Stoppani's Top 3 Tips for Older Lifters:

I watched the video with my ears as I was typing the above while it was playing but did gleam some key points.  I will watch it a few times over the next few days, weeks and years as a reminder on the days I don't want to hit the gym.  I know I'll have moments, days and weeks when I'll ask myself "Why am I doing this at my age?"

FRIDAY
10 mins Cardio Walking Warm Ip
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
BB Bent Over Underhand Grip Row 1 2 3 4
Wide Grip Pulldown 1 2 3 4 5
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Curlbar Drag Curl 1 2 3 4 5

After all that it was time for a Ride at home.  Decided to do a Tabata Style Ride and a Cool Down.  That killed me.  

Today's is going to be a long day at work.  I did go in yesterday for a few hours to help with setups at two centers.  Today I'm closing but going in for 9 or 10am.  I'm off Saturday and Sunday.  My plan is to workouts both Saturday and Sunday and use Monday as a Recovery Day.  Trying to do 2 days on, 1 day recovery, 3 days on and 1 day Recovery.  At least for the next few weeks.  

I will also be circling back to the things I've learned the last few days and how they work into my personal life.  I ordered two books that were discussed over the last few days so once I get them I gotta read them.  I'm also going to re-read the handouts and I'm going to email my bosses a recap of what I learned, how it related to my work and my action plan using this new knowledge.  

Posted at 07:01 AM in Training 2023 | | Comments (0)

A Few Days of Recovery and Possible Radio Silence.

Tuesday, March 14, 2023

Last Chance Workout.  Sort of.  In a few hours I'll be a camp for a work event for a few days.  Three days and two nights.  So no gym for a few days.  I'm back on Thursday but will head right to work to close on center.  Friday I'm closing another center but going in later so should get a workout on Friday.  Then after closing on Friday I'll be opening on Saturday.  So I'll have some recovery time over the next few days.  

This morning I slept in a tiny bit.  About 30 minutes so I got to the gym a little later.  It got a little busier but not too bad.  Today was Chest, Shoulders and Triceps.

TUESDAY
5 minutes cardio walking
BB Incline Chest Press
10x EB
10x at 67.85% of 1RM
6x at 82.14% of 1RM
5x at 82.14% of 1RM
4x at 82.14% of 1RM
5x at 82.14% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip Chest Press 1 2 3 4
SS - Rope Tricep Pulldown/ Facepulls 1 2 3 4
Seated OH DB Press 1 2 3
Standing Tip Of The Hip Lateral Raise 1 2 3

I'm struggling with my Chest Press.  Struggling at 82% when 80% is the goal to build strength.  I'm not going to over think it as it'll happen when it's ready. This Friday should be Back and Biceps and Sunday should be Chest.  Then I can get back on a regular routine again.  

Finished up with an easy 10 minute Low Impact Ride.  Nothing crazy.  Just want to relax before work.  I don't know if I'll have much time or even have cell phone reception the next few days.  

Posted at 07:13 AM in Training 2023 | | Comments (0)

MONSLAY Leg Day

Monday, March 13, 2023

Leg Day.  Monday.  Monslay!  Slay The Day!  This Leg Day workout was shit.  Sometimes you have a good day and sometimes a shit day.  This was a shit day.  Sunday Night's sleep is never that good.  Bad sleep + White Claw Surge + PreWorkout = Made Me Fill Sick.  My stomach was not my friend.  Mind you I did drink White Claw Surge but I didn't get drunk or even drank more then I normally would on a school night.  But it still didn't sit well in my stomach.  I know on Leg Day I shouldn't have anything alcoholic the night before.  Oh well.  It's over now.

MONDAY
10 min cardio
EB Good Mornings 1 2 3
BB Back Squat
10x EB
10x at 36.11% of 1RM
8x at 47.22% of 1RM
8x at 52.77% of 1RM
6x at 63.88% of 1RM
5x at 69.44% of 1RM
4x at 75% of 1RM
4x at 77.77% of 1RM
3x at 80.55% of 1RM
1x at 80.55% of 1RM
Leg Extensions 1 2 3 4 5

Drove home in the rain and went to the bed.  Layed around for 10 - 15 minutes and got on the bike for a 10 minute Low Impact Ride.  I think when I got my PR or my 1RM it must have been a fluke.  I struggle to even get to 80% of that.  It's almost impossible I think for me to be at 80% with the BB Squat.  Maybe next Leg Day I just do the Hack Squat.  Maybe that for a few workouts and return to the bar.  

Either way I'll be away for the next few days.  I'll get in a workout tomorrow morning before I leave.  This work trip may bring me to a place with no phone or internet service.  

Posted at 06:20 AM in Training 2023 | | Comments (0)