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A Non Workout Post About Posting Nothing With Some Random Acts of Fitness Added In

Friday, December 01, 2023

Pretty much a post about nothing.  I slept in this morning as I needed it.  This morning I'm relaxing and will start to pack.  I'll be swimming this weekend at the Florida Senior Games so I will be traveling to the Tampa area later after lunch.  

How much posting will be I be doing this weekend?  Not much.  Maybe a quick recap Saturday and Sunday.  After my events I'll hang around and cheer on other swimmers.  I'd like to explore the city a bit as I haven't been around this area in a very long time.  We will see depending on weather and all that.  

As for the Florida Senior Games:

2023FloridaSeniorGames Did you use your SilverSneakers membership while training for the Florida Senior Games?

@SilverSneakers are looking for SilverSneakers® members who will be competing in Pasco County in the next couple of weeks. Would you be open to this opportunity? If so, please reach out to [email protected]

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD
THU - TBD
FRI - TBD

RANDOM ACTS OF FITNESS:
My centers today have Walk Away The Pounds, Tai Chi, Yoga and of course Pickleball.  

IN MY HEAD:
NEW MONTH NO  NEW ME.  I keep forgetting to log my scale results around the 9th of the month.  Why the 9th?  Well back in April that is about the date I started with my TRT or Testosterone Replacement Therapy.  I've been on it now for 7 months.  Do I see or feel a difference?  Meh.  Could just be a placebo effect.  What I need to do it not compare what my cheap twenty dollar Amazon scale says but I should go back and compare my lifts at the gym from then to now.  But for now let's look at my cheap twenty dollar Amazon scale: 16F7DEE3-6AD8-4740-B46B-2B696F7E4614I really really doubt the scale is getting the information I need.  The feet sensor scales don't scan the upper body so to say I've gained 2lbs of muscle in eight months is just not true.  I can see pix of me from then to today and it's so different.  That is why looking and comparing my lifts is gonna be the real factor.  I know my nutrition sucks on many days.  I did eat Chicken Nuggets for lunch yesterday and drank a few hard seltzers last night.  

And yes I did just say I am on TRT.  I have been reluctant to talk about it and for that I'm leaving that at that.  I will talk more about it in another post at some point, maybe.  

THE BOOKSHELF:
Read my three daily books yesterday and that was it.  I wont be bringing them with me this weekend but will bring a book.  Doubt I'll read it but I'll have it.  

ONE MORE REP:
From Fitness Entrepreneur Shaun T, 'Learning How To Manage Money Was A Journey For Me' https://www.forbes.com/video/6342001554112/from-fitness-entrepreneur-shaun-t-learning-how-to-manage-money-was-a-journey-for-me/?sh=7ca7910b1e00 IMG_1679

my17cents:
It's a good rant today. Piggy backing on ONE MORE REP I gotta say I find Shaun T an amazing role model for gay men and fitness folks.  His biography is a great book that I've read about half way.  Gotta pick it back up.  His social media feeds are truly worth following.  Everything he does is an inspiration.  His recent journey into body building competitions has been fun to follow.  If you ask me which celebrity would I like to have lunch with it would be this man.  

Posted at 09:18 AM in Training 2023 | | Comments (0)

Waiting For A Rest Day and A Few More Random Acts of Fitness

Thursday, November 30, 2023

Autographs are available for $5 each from 1pm to 2pm today.  Ha!  Had a blast yesterday at work just being my goof ball self.  Yesterday was the annual Christmas Golf Cart Parade and a few of us from the department got to dress up as Christmas Presents and walk in front of Santa.  We spent hours on a dance move, well five minute of practice.  I work with a great bunch of people.  My Co-Workers are amazing and work so hard.

See that 18% Recovery!  My body needs rest.  Tomorrow is now a REST DAY!  Going to sleep in, eat lots of carbs and head down in the afternoon for the Florida Senior Games in the Tampa area.  I only have two events so the weekend will be like a Recovery Weekend!  Time to reset!  

THE WORKOUT

THURSDAY - BACK AND BICEPS

5 min Tread Walking
 
Cybex Asst Pull-up Plate 6 x Reps 8 / 6 / 7 / 6 / 6
 
Seated Curlbar Preacher Curl - Drop Set
57 lbs (22.5 lbs of plates on each side) x Reps 4
52 lbs (20 lbs of plates on each side) x Reps 5 / 5 / 3 / 6
 
Double Pully Cable Lat Pulldown at 143 lbs x Reps. 8 / 8 / 8 / 7 / 6
 
Seated Cable Row
132 lbs x Reps 8 / 8
143 lbs x Reps 8
155 lbs x Reps 8 / 8
 
Standing Cable Hammer Curl at 77 lbs x Reps 8 / 8 / 7 / 8 / 7

THE BREAKDOWN:
PULL UPS - A few more reps!  PROGRESS!
BICEP PREACHER CURL - DOH!  Just showing up is PROGRESS.
LAT PULLDOWN - More Reps!  PROGRESSIVE OVERLOAD
CABLE ROW - MORE REPS!  
CABLE HAMMER CURL - Went down in weight.  And that is OK!
OVERALL:  My biceps just did not want any part of this workout. It was my body telling me I need my rest day. Everything is OK!  My Back movements killed it!  My Biceps movements need more recovery time.  I'm not weaker it's a taper.  Yeah a Taper, that's the ticket.  Tapering for Senior Games this weekend.  

THE SPIN CYCLE:
NONE

THE WET NOTE
NONE.  Will probably skip my planned Friday swim as I need the recovery day.  The heats sheets for this weekend's Florida Senior Games are out.  I seated first in my events mind you it's a very small meet.  In both events I'm the only one in my age group and in one I think there are only four of us.  But it'll be a fun weekend!

THE RUN DOWN:
NONE

THE LIFT AHEAD:
FRI - REST DAY
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD
THU - TBD
FRI - TBD
To Be Determined for next week only cuz' of the Swim Meet on the weekend.  See how I feel about hitting the gym on Monday. I'd like to run on the tread after the 30 min spin class on Tuesday.  But we shall see.

RANDOM ACTS OF FITNESS:
My centers have aerobics, Tai Chi, Yoga and of course Pickleball!

IN MY HEAD:
I am a ham!  I love getting up and teaching group exercise classes, talk to groups and just be a big ol' goof ball!

THE BOOKSHELF:
Yesterday I did read my three daily reads.  It's okay to be just okay and it's okay not to be okay.  At the end most days are better than others so it all ends up to be OK.  Even if I keep failing to read my goal of 20 pages a day I still lug the book I'm "reading" around and will bring it with me this weekend.  

ONE MORE REP:
Strava Dominates in Provider Ranking of Fitness Apps https://www.pymnts.com/mobile-applications/2023/strava-dominates-in-provider-ranking-of-fitness-apps/

my17cents:
Nothing.  No rant for the day!  

Posted at 06:03 AM in Training 2023 | | Comments (0)

Be All The People Who Believed In You As One And A Bit Of Random Acts of Fitness

Wednesday, November 29, 2023

BELIEVE IN YOURSELF AND YOUR HALFWAY THERE! 

Even on the cold mornings, the times you can't lift like the time before or just when you want that one more snooze session.  A bunch of the regular 4 and 5 am-er's seemed to have slept it as the gym was pretty empty.  

THE WORKOUT

WEDNESDAY - CHEST, SHOULDERS and TRICEPS

5 min tread walking
 
Flat Bench BB Press
10 x EB
3 x 160 lbs at 100% of 1RM / PR
4 x 160 lbs at 100% of 1RM / PR
3 x 160 lbs at 100% of 1RM / PR
3 x 160 lbs at 100% of 1RM / PR
1 x 160 lbs at 100% of 1RM / pR
6 x 135 lbs at 84.37% of 1RM / PR
 
Standing Cable Fly at 62.5 lbs x Reps 6 / 7 / 8 / 7 / 5
 
Seated DB OH Press at 40 lbs x Reps 7 / 7 / 7 / 7 / 5
 
Y-Bar Cable Tricep Pulldown at 122.5 lbs x Reps 8 / 8 / 8 / 5 / 6
 
Standing DB Lateral Raise at 25 lbs x Reps 8 / 7 / 6

THE BREAKDOWN:
CHEST PRESS - I attempted to start with my 1RM / PR.  And before you point it out I do know that my 1RM and my PR isn't the same thing for but for my journaling it is.  My last set I died at 160 so I decided to take some of the weight off and try to get some reps in.  PROGRESSIVE OVERLOAD
CABLE FLY - Added 2.5 pounds on each side!  I almost did DB Flys instead as I wanted to be in the warmer side of the gym but stuck with the cable.  
DB OH PRESS - MIND OVER MATTER.  WHAT IS MIND? NO MATTER.  WHAT IS MATTER? NEVERMIND.  Homer Simpson had it right.  I struggled here and I blame my mind.  It was less Reps then last time but I just did two back to back heavy movements so I gave myself some slack t slack off.
Y-BAR TRICEP -  Added 2.5 lbs.  BOY OH BOY!  My arms started to die!  PROGRESSIVE OVERLOAD
DB LATERAL RAISE - At this point I was gassed.  I tried to go up to 30lbs but couldn't get even one rep in.  Can't PR everyday!
OVERALL -  Some good gains!  

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
WED - CHEST DAY
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD
THU - TBD
To Be Determined for next week only cuz' of the Swim Meet on the weekend.  See how I feel about hitting the gym on Monday. I'd like to run on the tread after the 30 min spin class on Tuesday.  But we shall see.


RANDOM ACTS OF FITNESS:
My centers have Walk Away the Pounds and of course for the die hards we got Pickleball!

IN MY HEAD:
Felling good  No 2am anxiety.  Slept almost to when the alarm went off.  It was a close one as I woke up and the alarm went off almost right after that.  

THE BOOKSHELF:
Two good reads yesterday.  Still failing to read at least 20 pages of a book a day.  I do my 3 daily reads and that is about it so 3 pages a day,

 

ONE MORE REP:
New Hydrow workouts revealed: "The Boys in the Boat" x Hydrow collection https://www.youtube.com/watch?v=hDNobH93Gl0

my17cents:
ANOTHER POINTLESS RANT.  I need to stay away from Online Bulletin Boards and so called Local News Sites.  The local Fit Clubs will be raising their Daily and Weekly Guest Passes to what is pretty much the market rates for this area.  It was 5 dollars a day and will be going up to 10 dollars a day.  It's double but it's the first increase in 10 years.  The so called "big box gym" in the area use to be $10 a day and $30 a week but that was 6 years ago so who knows how much they charge now.  The monthly rate and other longer term rates have stayed the same.  Yet people are going online and commenting about how expensive it is and what not.  But when you do the math the daily rate is never a good rate for anyone except for someone visiting for a few days.  That is what all gyms offer.  Let's do some math:  If the Monthly Pass is 45 and the Day Pass is 5 you'd need to go to the gym less than 9 times a month to make the day pass worth it.  That's about 2 times a week.  That is not nearly enough unless you are cross training elsewhere.  I just don't get the comments and complaints but then again I need to stay away from gossip and negative thoughts.  So my rant is my way of getting it out of my head hopefully.  The whole goal at the end of the day is to INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  

Posted at 06:15 AM in Training 2023 | | Comments (0)

Preaching To One Self To Believe In One Self and A Two Bits of Random Act of Fitness

Tuesday, November 28, 2023

STRESSED? WHO ME?  I wouldn't say I'm stressed but sometimes I try to multitask to good and sometimes not so good results.  Yesterday was one of those days trying to make a phone call while speeding in my car which then lead me to hit a curb and blow out one of my tires.  Luckily for me I'm an expert on changing flat tires.  Actually don't know if that is that lucky after all.  

After that the afternoon was an easy one.  Worked on a social I'm hosting in a few weeks.  It's a Golf Cart Scavenger Hunt and I'm coming up with clues while trying to make them sort of "Holiday-ish".  I little after 5 pm I headed home driving on my donut tire.  Once home it was dinner and trying to relax to go to bed.  I started my unwinding routine a little later so went to bed a little later.  But I pretty much slept in to almost my alarm went off.  So not a long sleep but more solid of a sleep.  Which I always need for LEG DAY!  Oh yeah, I did drive to and from the gym on the donut tire.  Stopping at 8am to get a new tire!

THE WORKOUT

LEG DAY - TUESDAY

5 min tread walk with slight incline
 
BB Romanian Deadlift
8 x EB
6 x 115 lbs at 57.5% of 1RM / PR
6 x 115 lbs at 58.5% of 1RM / PR
6 x 135 lbs at 67.5% of 1RM / PR
6 x 135 lbs at 67.5% of 1RM / PR
5 x 135 lbs at 67.5% of 1RM / PR
 
Fettle Fitness Pendulum Squat
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs
5 x 145 lbs
 
KB Bulgarian Split Squat
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs

THE BREAKDOWN:
BB STRAIGHT LEG DEADLIFT - Now that I got a 1RM / PR the other week I can use that to judge this movement.  I know I should be training at 80% of my 1RM but right now that isn't happening.  SMALL STEPS ARE STILL STEPS AHEAD.  So 67.5% will be my target and slowly moving up from that till I get to my 80% which would be 160 lbs.  I know not a lot for some but for this reformed former GROUP EXERCISE GROUPIE it's a START.  
PENDULUM SQUAT - Why Is This So Hard?  145 Pounds seems like so much more!  But it is more reps at that weight than last time so PROGRESS.
BULGARIAN SPLIT SQUAT - Haven't done this movement in a minute.  
OVERALL - WHY 6?  Seemed like a good number at the time.  Didn't put much thought into it but thought that 8 would be pushing it and it's just new weights and new movements so don't kill yourself.

THE SPIN CYCLE:
10 Minute Low Impact on the Peloton.  I don't teach to next Tuesday the 5th.

THE WET NOTE:
NONE.  It's 50F!  I wouldn't have swam anyways.  Will swim on Friday before heading down to Tampa for the Florida Senior Games. Earlier and I can't find it now I was on Facebook and the Heat Seats for the SPMA SCM Masters Championship were posted.  I started to compare myself to guys in my age group and boy these day's they'd blow me out of the water.  Of course I've only did two swim workouts in all of November so I can't compare myself to anyone but me.  Ugh!

THE RUN DOWN:
NONE

THE LIFT AHEAD:
TUE - LEG DAY
WED - CHEST DAY
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD

RANDOM ACTS OF FITNESS:
Today my centers host the cycle club for their ride.  I also High-5'ed a bunch of people in my Peloton class.  

IN MY HEAD:
GOTTA STOP LOOKING AT MY PHONE WHEN DRIVING.  

THE BOOKSHELF:
Yesterday I did like one of my daily reads.  

ONE MORE REP:
CNET posts Best Smart Home Gyms for 2024  We tested the top smart home gyms and narrowed it down to the very best. Here are our top picks for smart home gyms to meet your fitness goals from the comfort of your home. https://www.cnet.com/health/fitness/best-smart-home-gym/ 

my17cents:
If you build it they will come.  That's has been my philosophy over the last year or so.  I post daily motivation things on Facebook/Instagram in the hopes that I read them and in time they set in.  If I keep putting that out there my mind will catch up someday.  Yesterday Robin Arzon posted:

Motivation Monday: Preach What You Practice I think it's more exciting to preach what you already practice than to practice what you preach. I'm only paying attention if you're already living it. This is my framework; what's yours?

I am practicing good thoughts and motivation so I can preach it  I do put it all forward in order for me to INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  

Posted at 06:39 AM in Training 2023 | | Comments (0)

The Cost of Balancing My Virtual vs My Real Life Fitness And More Random Acts of Fitness

Monday, November 27, 2023

ON THIS DAY:

Snooze  I woke up of course around 2am to pee and had a hard time getting back to sleep.  I was hot and then cold and hot again.  Ugh!  Was able to get a little more sleep but when it was time to wake up I hit the snooze button.  Those few extra moments made a big difference.  Since I got to the gym a bit later I did cut out a movement out of my regular workout.  Normally Monday I do a LEG DAY but I'm trying to hit both Chest and Back on two days a week so it was Back and Bi.  Since I've been teaching Spin I can sort of get away with one LEG DAY a week.  

THE WORKOUT

BACK AND BICEPS

5 min Tread Walking
 
Cybex Asst Pull-up at Plate 6 x Reps 6 / 6 / 7 / 6 / 6
 
Seated Curlbar Preacher Curl - Drop Set
57 lbs (22.5 lbs of plates on each side) x Reps 3 / 5 / 5 /
52 lbs )20 lbs of plates on each side) x Reps 5 / 5
 
Double Pully Cable Lat Pulldown at 143 lbs x Reps 6 / 6 / 7 / 6 / 6
 
Standing Cable Hammer Curl at 88 lbs x Reps 8 / 8 / 8 / 7 / 7

THE BREAKDOWN:
I now know why I do LEG DAY after a SWIM DAY.  OUCH!
PULL UPS - A few more than last time.  PROGRESS
PREACHER CURL - I did a DROP SET.  I've been struggling at 52 but decided to add 5 pounds and go for 57.  That's if the Curlbar is 12 lbs.  I did a Google Search and found different curl bar's weigh different.  Some are 12 some are 15 and some are 17.  I'm thinking and staying with the 12 lbs to keep it standard in my logging of workouts.  Either way I added 5 lbs so PROGRESSIVE OVERLOAD.
LAT PULLDOWN - More Reps than last time.  Also last time the first set was 132 and today I did all of them at 143.  PROGRESS
CABLE HAMMER CURL - More Reps than last time.  PROGRESS
OVERALL - Felt good once I started to move.  I woke up sore from swimming yesterday.  IT'S ALL GOOD AND IT'S ALL PROGRESS

THE SPIN CYCLE:
NONE.  

THE WET NOTE:
NONE.  I remembered to enter my yards into the SWIM THE VILLAGES CHALLENGE.  Normally I'm not a fan of paying for a virtual race at all and especially get mad if I don't finish it and still get a medal.  I find them to be cash grabs by companies but since this is a local team that I do support and they do use our facilities I felt it was a good cause.  Plus by me paying for the challenge and the money going to the local team it counts as a RANDOM ACT OF FITNESS.

THE RUN DOWN:
NONE

THE LIFT AHEAD:
TUE - LEG DAY
WED - CHEST DAY
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away the Pounds and one Yoga Class.  PLUS all the PICKLEBALL!  

IN MY HEAD:
My 2am pee and anxiety woke me up.  I was able to mute the anxiety of a small goof I made.  

THE BOOKSHELF:
NO DAILY READING ALL WEEKEND

ONE MORE REP:
Yahoo Finance posts - Orange Theory CEO on key to success: 'Understanding what consumers want in real-life fitness' https://www.youtube.com/watch?v=80PU6urngcw 

my17cents:
Nothing more then calling Virtual Challenges cheap money grabs.  If you are on social media and you run you get ad after ad of various virtual challenges.  I think a majority of them come from a company that seems to specialize in them.  What a great concept and I wish I had thought of it.  But on the flip side I do love getting my Peloton Challenge awards.  Would I pay extra for a Peloton Challenge if it came with a Medal or T-shirt?  Maybe.  I know people pay additional money to do special OTF events to get swag.  HELL WEEK is the biggest one and the SWAG is usually a shirt with a cool design.  

Posted at 06:18 AM in Training 2023 | | Comments (0)

New Kicks, No Kicking and One Bit Of Weekend Random Acts of Fitness

Sunday, November 26, 2023

It's Sunday!  My plan for today was sleeping in a little bit then heading down the the NTC to swim with a team. I drove the 50 minutes to the pool to realize I didn't have my swim gear bag.  Luckily I had a pair of goggles, a swim suit and gym stuff but no kickboard, fins, paddles or buoy.  I did kick but damn when you kick without fins when everyone else has fins it really sucks.  

THE WORKOUT:
NONE.  NO GYM DAY
THE BREAKDOWN
NONE

THE SPIN CYCLE:
NONE.  I don't teach again to Dec 5th.  I'll do a few Peloton classes in between.

THE WET NOTE:
Finally a swim workout!

SWIMMING at NTC
350 warm up
100 Kick
150 Drill
6x 100’s DPS FREE 
Something
4x 150’s IM-ish 75 Fly / 25 back / 25 breast / 25 free, 25 fly / 75 back / 25 breast / 25 free, etc.
150 easy
I think that was it.  I did swim for 55 minutes and got out before the last 10-15 mins.  I was cramping and just gave up.  I wanted to give up after the 6 x 100's.

THE RUN DOWN:
NONE.  Yesterday I did go shoe shopping at Fleet Feet where they scanned my feet.  I got the Saucony Triumph RFG.   Technically Santa is going to bring them to me on Dec 25th

THE LIFT AHEAD:
MON - BACK & BI
TUE - LEG DAY
WED - CHEST, SHOULDERS & TRICEPS
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM  Swimming at the Florida Senior Games.

RANDOM ACTS OF FITNESS:
One of my centers has Yoga today and if it wasn't raining of course we in theory have Pickleball.

IN MY HEAD:
FEELING GOOD

THE BOOKSHELF:
NOTHING.  I didn't even ready my daily readers.  

ONE MORE REP:
How I Turned $175K Into A Pilates Company - And Sold It For $88 Million | Founder Effect https://www.youtube.com/watch?v=lvtwVkB6N68

my17cents:
A place for me to rant on things fitness related but nothing today.  I had one but letting it go for now.  

Posted at 02:39 PM in Swim Training 2023, Training 2023 | | Comments (0)

Gains, Gains, Gains, Spin, Spin, Spin and Some Random Acts of Fitness Saturday Edition

Saturday, November 25, 2023

Happy Weekend.  Tried to get a good night sleep but it was below 6 hours.  Ugh.  I'll play catch up tonight even if I know you can't catch up for lost sleep.  

SATURDAY - CHEST, SHOULDERS and TRICEPS.

THE WORKOUT:

5 min Tread Walking
 
Flat Bench BB Chest Press
10 x EB
6 x 145 lbs at 90.62% of 1RM / PR
6 x 145 lbs at 90.62% of 1RM / PR
4 x 150 lbs at 93.75% of 1RM / PR
3 x 155 lbs at 96.87% of 1RM / PR
3 x 160 lbs at 100% of 1RM / PR
 
Standing Cable Fly at 60 lbs x Reps 7 / 8 / 8 / 7 / 8
 
Seated DB OH Press at 40 lbs x Reps 8 / 7 / 8 / 8 / 8
 
Y-Bar Tricep Pushdown at 120 lbs x Reps 8 / 8 / 8 / 8 / 7
 
Standing Cable Lateral Raise (R/L) at 20 lbs
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps

THE BREAKDOWN:
MORE THAN LAST TIME.  
BB CHEST PRESS - Working up to a new PR.  Was trying today but just couldn't finish it.  But I did get to 100% of my PB.  That is progress.  I was feeling good so I tried.
CHEST FLY - Back up to 60!  Wahoo!  PROGRESSIVE OVERLOAD
DB OH PRESS - A few more reps than last time.  I remember not too long ago I couldn't get 40 lbs up to my shoulders to press.  PROGRESS
V-BAR PUSHDOWN - Up 10 lbs to 120!  KICKIN' IT!
CABLE LAT RAISE - More reps than last time. PROGRESS
OVERALL - GAINS, GAINS and more GAINS!  A week before swimming at Florida State Senior Games and I'm hitting PR's all around.  Since I'm the only male in my age group doing my events I'm not tapering.  I'm not letting this PROGRESS slow down.

THE SPIN CYCLE:
Teach 30 minute Spin in a few hours.  UPDATE:  DONE AND DONE.  I left my shoes at home so had to teach with my running sneakers.  But I did buy new cycling shoes yesterday!

THE WET NOTE:
SUNDAY!  Will swim with the team tomorrow.  Then Friday on my own before heading to Tampa for the state Senior Games.  

THE RUN DOWN:
Possibly Maybe?  I don't know I keep pushing it back. UPDATE: Did a 20 minute Peloton HITT Tread Class after my Spin Class.  Felt good.  

THE LIFT AHEAD:
SUN - SWIM
MON - BACK AND BI
TUE - LEG
WED - CHEST
THU - BACK
FRI - SWIM
SAT/SUN - SENIOR GAMES SWIMMING

RANDOM ACTS OF FITNESS:
My centers had Walk Away The Pounds and the cycling club.  Since I taught about 24 in my cycling class I got DIRECT ACTS OF FITNESS

IN MY HEAD:
GOOD

THE BOOKSHELF:
Just the daily readings

ONE MORE REP:



Posted at 10:24 AM in Training 2023 | | Comments (0)