Stronger Than Yesterday Well Maybe Than Last Week. My Biceps Ain't Killing Me No More So I Increased My Weight.

Grrrr....I lost my post.  It was sort of funny or maybe it wasn't.  So here is today's workout post the second time and maybe not as funny or interesting:

Back and Biceps capped off with a 15 min Low Impact Ride. pic.twitter.com/jcXGx3OAWQ

— Joel McKenna (@the17thman) January 25, 2023

Back And Bicep Day.  Sleep wasn't great.  Grrr... Woke up to pee and couldn't get back to sleep but refused to get up and hit the gym earlier.  Enough is enough.  Once up and at the gym it was a slow start.  My warm up and pull ups are sleep walking at best.  I was ready to hit in time for Preacher Curls.  In my Back and Bi Day's I've increased pretty much every movement between Sunday's and Today's workout.  On Sunday I went up on Wide Grip Pulldown but today went back to my old weight.  But as for the Cable Hammer Curl and Cable Row I did my new increased weight.  I added weight in the Preacher Curl and BB Row.  It was a struggle and I didn't make it to 8 for all the reps.  I'll be staying at the new weights for some time.  It usually takes me a long period before I'm ready to get to the next level

WEDNESDAY
6 min cardio warm up
Asst Wide Grip Pull-up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4 5 (increased weight for last three sets so reps went down)
BB Bent Over Under Hand Grip Row 1 2 3 4 (increased weight)
Wide Grip Lat Pulldown 1 2 3 4
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3
AirPod died so workout was over and it was time anyways. Actually the one that stopped came back for no reason?!?

Came home for a 15 min Low Impact Bike+ Ride.  Since I'm trying to gain a bit of strength via muscle my cardio is going to be Low Impact Steady State.  Maybe my runs when and if I do them will be more HITT.  Speaking of HITT I was asked to sub again at the OTF nearby.  Well 35 minutes away nearby.  Right now is not a great time for me to do that with my new promotion.  Plus last time I did sub I never got to take any classes for myself so I gotta decide if it's worth it for me.  I love Coaching and Fitness but right now I'm focusing on me and my "day" job.  Maybe on the weekend I can take one class and then teach that last two of the day.  That way I get the best of both worlds?

 

 

Everyone's 2023 New Years Resolutions Declared Dead 4AM, Tuesday, January 24th

Quiters Day may have been over a week ago but I'm declaring this morning the official end of everyone's 2023 New Years Resolutions.  Why today?  Well today and yesterday while at the gym I noticed all of the new folks I had been seeing the last three weeks are gone.  Gone, vanished, quit, gave up, whatever they are done!  This morning for about 15 minutes around 5am there were only two of us at the gym.  Wahoo!  Hopefully they just moved to another time of day as I don't wish anyone to not workout.  I understand being at the gym at 4am is not for everyone but I'm use to it now and like it somewhat.  

As for today it was Chest, Triceps and Shoulders.  I wanted to get in as much movement in today so for the most part I only did three sets of every exercise.  That way I got in as much as I could in a shorter time.

Chest, Triceps and Shoulders. More movements. Less Sets/Reps. Home for a 20 minute New Wave Ride #IAmICanIWillIDo three hills for strength! pic.twitter.com/ruQG63daPT

— Joel McKenna (@the17thman) January 24, 2023

TUESDAY
5 min cardio warmup
BB Incline Press
10x EB
8x 1at 75% of 1RM
8x at 75% of 1RM
7x at 75% of 1RM
8x at 75% of 1RM
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench Close Grip w/ Rotation Press 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lateral Raise 1 2 3
SS - Tricep Rope Pulldown/ Facepulls 1 2 3

I think I left some weight on the table as I think I should have done more then 75% of my 1RM for the Incline Chest Press.  Once home I did a 20 minute New Wave Ride on the Bike+.  The ride consisted of three hills so it was a strength ride.  After Leg Day yesterday it was a challenge.  

 

 

Leg Day Programming For Four To Six Weeks Training Schedule Workout

Working out on a Monday?  Wasn't this my rest day?  Well I thought I would have been working yesterday but actually didn't have to!  So I was in bed early and up early to take on a Leg Day.  Did a 10 minute incline power walk to wake up and about 5 minutes of stretching or delaying for the squat rack to open up.

The BB Back Squat was my focus or strength portion of my workout.  I'm working at about or exactly at 75% of my 1RM (Rep Max).  My goal is to work out in that range for the next 4-6 weeks.  I say 4 -6 weeks as sometimes I only get one Leg Day workout in one week.  So 4 weeks would get to my birthday week and 6 weeks would get to the last week of February.  Then I'd shoot for a new 1RM.  Rest and Repeat!  That is my Leg Program for Jan/Feb. NOTE: This is my programming for my reasons for my training.  This is for me I'm not suggesting this is the only way to train for you or anybody else.  

MONDAY
10 minute Incline Walking
5 minutes of Some stretching
5 x EB Good Morning/ 1 1/2 Squat
5x EB Good Morning/ 1 1/2 Squat
5 x EB Good Morning/ 1 1/2 Squat
BB Back Squat
6x at 75% of 1RM
6x at 75% of 1RM
6x at 75% of 1RM
5x at 75% of 1RM
2x at 75% of 1RM
Plate Loaded Bulgarian Split Squat 1 2 3 4 5
Leg Extension 1 2 3 4 5

Back Squats and More At Gym. 15 min Low Impact Ride at home. pic.twitter.com/8htKisH7JE

— Joel McKenna (@the17thman) January 23, 2023

After that once home I rested in bed for about 10 minutes then on the Bike+ for a 15 minute Low Impact Ride.  

 

Skipping Cardio Pushing Back and Bicep Day Workout

I think I overdid my 20 minute HITT Tread block yesterday.  Too fast of a run after not running for 19 days.  This morning my hip flexors didn't like me.  Now I could get on the Bike+ but gonna skip all cardio today.  Maybe do something easy tomorrow.  As for the rest of my workout it was a Back and Biceps day.  Worked out to I was toast...

Back and Bicep Day. My hip flexor was a bit sore earlier so skipped the tread. pic.twitter.com/n1VmWpwter

— Joel McKenna (@the17thman) January 22, 2023

SUNDAY
10 min Warm Up Cardio and Stretching
Asst Wide Grip Pull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4 5
BB Underhand Bentover Row 1 2 3 4
Cable Closer Grip Pulldown 1 2 3 4 5 (reps went down but had an increase of weight)
Cable Hammer Curl 1 2 3 4 5
Hammer Strength Plate Loaded Row 1 2 3
Ezbar Drag Curl 1 2 3

Nothing spectacular to report/post.  Just another workout.

 

The Why Of My Daily Workouts With A Dash Of Humor

Saturday.  The Weekend Is Here.  The most likely last weekend I'll work a regular shift.  At least I hope.  Last night went to bed early and got a full 8 hours of sleep.  This morning had two protein waffles and a cup of coffee.  Got into my gym clothes and hit the gym.  I drank my preworkout as I drove to the gym so I was all fired up.  

This Tweet / TikTok Right Below Is Why I Go To The Gym:

This #TikTok is me! Why I workout… pic.twitter.com/tgfdsqO9Ol

— Joel McKenna (@the17thman) January 21, 2023

Maybe not 100% accurate as I do eat.

Today's workout was Chest, Triceps and Shoulders but I focused on my BB Incline Chest Press.  That is my main strength component for the workout.  I've never been a heavy lifter and I'm not there yet but I've come so far.  As for the Triceps I don't do too much of a focus as they are getting work in the chest presses especially the close grip ones.  I died as usual by the time I got to the shoulders.  The workout I do is a modified version of the Gymshark App "Exclusive Hypertrophy Day 2" Workout.  The big difference is the strength component of the 10 sets of BB Incline Chest Press.  That and I did four sets instead of three.  Also I aim for 8 to 10 reps mostly hitting 8.

SATURDAY
15 minutes Cardio and Stretch
BB Incline Chest Press
10x EB
8x at 75% of 1RM
8x at 75% of 1RM
8x at 78.57% of 1RM
6x at 78.57% of 1RM
6x at 82.14% of 1RM
5x at 85.71% of 1RM
4x at 89.28% of 1RM
3x at 89.28% of 1RM
3x at 89.28% of 1RM
DB Flat Bench Fly 1 2 3 4
Ezbar Skullcrusher 1 2 3 4
DB Flat Bench Close Grip w/ Rotation Press 1 2 3 4
Seated DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3

Chest, Triceps and Shoulders capped with a 20 min HITT Tread block. First time running in 19 days. Ugh! pic.twitter.com/rNMW8etvh8

— Joel McKenna (@the17thman) January 21, 2023

After I did my first run in too many days.  19 missed days!  I can only do so much.  Then I drank a protein shake in the car, came home and layed in bed.  After doom scrolling TikTok's I got on the bike.

 

A 20 min and 10 min Low Impact Ride. pic.twitter.com/KWYWzMCmbR

— Joel McKenna (@the17thman) January 21, 2023

Today was nice and steady.  A 20 minute and 10 minute Low Impact Rides.  For the upcoming week I'm still trying to figure out which day will be what workout.  Tomorrow normally would be Back and Biceps following a Chest Day.  But I was thinking maybe doing Leg Day tomorrow and resetting on Tuesday with Back and Biceps, Wednesday Chest, Tri and Shoulder and Thursday being a Leg Day.  Monday and Friday would be recovery days.  But we shall see how I feel and what is free when I hit the gym tomorrow.  The rest of today is tv watching!!!

Maybe go to my gym and just kick it like TaeBo Workout

Ugh!  I can't figure out why one night I feel great when I wake up and another I feel like crap.  My routine is basically the same night after night and morning after morning.  I struggled to get out of bed and into the gym.  The workout itself was not my best.  But I got it done.  Today was Back and Biceps. My music once again moved me.  Some songs got stuck in my head even with my own lyrics...

Wanna jump up into my workout,
Maybe go to my gym and just kick it like TaeBo

THURSDAY
10 min cardio and stretching
Asst WideuPull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4 5
BB Underhand Grip Bentover Row 1 2 3 4
SS: Drag Curls / Upright Row 1 2 3 4 5
Cable Lat Pulldown 1 2 3 4
Cable Hammer Curl 1 2 3

Back and Biceps at gym. 15 Womrn of Dance Bike+ at home pic.twitter.com/NncLvUq2dP

— Joel McKenna (@the17thman) January 19, 2023

When I was done I came home and jumped into bed for 10 minutes then back on the Bike+ for a 15 minute Lanebreak Ride.  Tomorrow will be a Recovery Day!  No gym.  May sleep in an extra hour or so.

He's A Lanebreaker, It's A Heartbreaker, Don't you mess around, no, no, no Workout! #peloton #lanebreak #pelotonlanebreak

Skipping to the end of my workout after my 15 minute Pop Remix Lanebreak class I saw that only 54 people had taken that Lanebreak class.  I know we pay a high monthly rate to take classes with Instructors but when most classes with Instructors have thousands of views and a Lanebreak class only has 54 it's heartbreaking.  I fear the day when Peloton gives up on Lanebreak and we are stuck with the same rides forever.  Why is it that people don't do lanebreaks?  I sometimes just want to ride and not listen to anybody.  No Brittney Worshiping, No Affirmations, No Talk Just Me and The Music.

Happy #WinnieThePoohDay ! Chest, Triceps and Shoulders at gym. 15 min Lanebreak Ride at home pic.twitter.com/YeUNb5FQjT

— Joel McKenna (@the17thman) January 18, 2023

Today's Workout was Chest, Tri and Shoulders.  Felt okay but not great.

WEDNESDAY
5 minute warm up
BB Incline Chest Press
10x EB
8x at 75% of 1RM
8x at 75% of 1RM
8x at 75% of 1RM
8x at 75% of 1RM
6x at 75% of 1RM
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench Close Grip w/ Rotation 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lateral Raise 1 2 3

I really wanted to make the workout as quick as possible with as many movements in an hour.  I need to go in to the office a little early this morning before I head out for Small Group Lessons.  Yesterday I was out of the office from 12pm to 6pm at an event so need to do emails before peopele think I went awol.  Hopefully tonight I can get out at 5 so I can chill before eating and heading to bed.  Tomorrow morning will be Back and Biceps and Friday will be a Rest Day.  Next week I'll play it day by day as I'll be moving into my new job at two centers that are new to me.