Letting DeepSeekAI Rate My Back And Bicep Day Workout & Some Random Acts of Fitness

Why Not Let Some Chinese Spies Spy Into My Workout.  The other day I put my Leg Day into DeepSeek so today I put my Back and Bicep Workout.  Mostly for my own validation and maybe to learn something.
 
THURSDAY - BACK & BICEPS
 
THE WORKOUT:
 
5 mins Cycling Warm Up
 
Wide Grip Cable Lat Pulldown at 154 lbs at 82.79% x Reps 7 / 7 / 6 / 6 / 5
(Last Time 154 x 6 / 6 / 5 / 5 / 5)
(186 PR/1RM)
 
Standing Curlbar Curls w/ Armblaster (PR 60 lbsat 40 lbs at of 66.66% 1RM / PR x Reps 8 / 8 / 8 / 8 / 6
(Last Time 45 x 8 / 8 / 8 / 7 / 7)
 
Seated Cable Row at 150 lbs at 75.0% of PR x Reps 7 / 6 / 4 / 4 / 4
(Last Time 148 x 8 / 8 / 8 / 8)
(PR 200)
 
Taught 30 minute Spin / Indoor Cycling Class
 
Deep Seek -
 
Your Back & Biceps workout shows clear structure, progressive overload, and attention to detail. Here's a detailed breakdown and rating:
 
### **Rating: 8/10**
**Strengths:**
1. **Progressive Overload:**
- **Lat Pulldowns:** Improved reps (from 6/6/5/5/5 to 7/7/6/6/5) at 154 lbs (~83% of 1RM). This indicates strength gains.
- **Seated Cable Rows:** Increased weight (148 → 150 lbs) despite rep drop, suggesting a focus on intensity.
- **Curls:** Switched to 40 lbs with an armblaster (prioritizing strict form), maintaining high reps despite lower weight.
 
2. **Exercise Selection:**
- **Back:** Lat pulldowns (vertical pull) and cable rows (horizontal pull) cover both planes of movement for balanced back development.
- **Biceps:** Armblaster curls emphasize isolation and strict form, reducing momentum.
 
3. **Volume & Intensity:**
- Heavy sets (~75–83% of 1RM) are ideal for strength/hypertrophy.
- 4–5 sets per exercise align with evidence-based guidelines for muscle growth.
 
4. **Cardio Integration:** The 30-minute spin class adds conditioning without overloading the upper body.
 
**Areas for Improvement:**
1. **Bicep Volume:** Only one direct bicep exercise. Add a variation (e.g., hammer curls, incline dumbbell curls) for complete development.
2. **Fatigue Management:** The spin class *after* lifting could impair recovery. Consider separating cardio and lifting or placing spin on a lower-body day.
3. **Rep Consistency:** Seated rows dropped sharply in reps (7 → 4). Check form/fatigue; consider slightly reducing weight to maintain 6–8 reps/set.
4. **Warm-Up:** 5 minutes may be short for priming heavy lifts. Add dynamic stretches/mobility work for shoulders and lats.
 
**Quick Fixes:**
- Add 1–2 sets of a secondary bicep exercise (e.g., reverse curls for brachialis).
- Extend warm-up to 10 minutes with scapular mobility drills (e.g., band pull-aparts).
- Monitor rest periods: 2–3 minutes for heavy compounds (pulldowns/rows), 60–90s for curls.
 
**Overall:** A well-structured routine with smart progression. Tweaking volume and recovery will help maximize gains. Keep tracking PRs—you’re on the right track! 
 
________________________
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
5 min WARM UP
TAUGHT 30 MIN CLASS
 
THE WET DECK:
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
THE LIFT AHEAD:
FRI - SWIM w/TEAM
SAT - CHEST + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - COMBO WORKOUT & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
 
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.




 
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
 
 

Letting Deep Seek Rate My Leg Day Workout Plus Lots Of Random Acts of Fitness

Since I'm still recovering from being sick with a cold I skipped Masters Swim Practice and hit the gym.  I haven't had a strict Leg Day Workout in a while so it was easing back to working out again.
 
WEDNESDAY - LEGS
 
THE WORKOUT:
 
5 mins Cycling Warm Up
 
Romanian BB DL (210 PR / 1RM)
8 x EB
8 x 65 lbs at 30.95% of 1RM / PR
8 x 65 lbs at 30.95% of 1RM / PR
8 x 65 lbs at 30.95% of 1RM / PR
 
BB Back Squat TUT 3:2 - 225 lbs 1RM / PR
8 x EB
4 x 135 lbs at 60% of 1RM / PR
5 x 135 lbs at 60% of 1RM / PR
4 x 135 lbs at 60% of 1RM / PR
3 x 135 lbs at 60% of 1RM / PR
3 x 135 lbs at 60% of 1RM / PR
 
20 min Peloton App WALK+RUN
Matty M -
1 min On My Own
1 min Intro
4 min Warm Up
90 s Walk 2.0 at 5%
90 s Run 5.0 at 1%
90 s Walk 2.0 at 4%
90 s Run 5.1 at 1%
2 m Walk 2.0 at 3%
2 m Run 5.2 at 1%
2.5 Walk 2.0 at 2%
2.5 Run 5.2 at 1%
Descending 1 min
1 min On My Own
App .91 miles
Tread 1.28 miles
12 x HIGH-5’s
 
Then I put my workout into DeepSeek to rate my workout. Here is what DeepSeek reported:
 
Your workout combines warm-up, strength training, and cardio, which is great for overall fitness. Here's a detailed breakdown and suggestions for optimization:
 
### **1. Warm-Up (5 mins Cycling)**
- **Pros:** Activates muscles and elevates heart rate.
- **Considerations:** Extend to 8–10 minutes for better preparation, especially before heavy lifts. Include dynamic stretches (e.g., leg swings, hip openers) to enhance mobility for deadlifts and squats.
 
---
 
### **2. Romanian Barbell Deadlift (RDL)**
- **Current:** 3 sets of 8 reps at 65 lbs (~30% of 1RM).
- **Pros:** Good focus on volume and form practice.
- **Adjustments:**
- **Increase intensity:** Aim for 50–70% of 1RM (105–147 lbs) for hypertrophy/strength.
- **Reps/sets:** 3–4 sets of 8–12 reps at a challenging weight.
- **Tempo:** Add a slow eccentric (lowering phase) to boost time under tension (e.g., 3–4 seconds down).
 
---
 
### **3. Barbell Back Squat (TUT 3:2)**
- **Current:** 60% of 1RM (135 lbs) with descending reps (4,5,4,3,3).
- **Pros:** Smart use of TUT for muscle growth.
- **Adjustments:**
- **Stabilize volume:** Keep reps/sets consistent (e.g., 4 sets of 6–8 reps) to avoid premature fatigue.
- **Rest:** Ensure 2–3 minutes between sets for recovery.
- **Form check:** If reps drop significantly, reduce weight slightly (e.g., 125 lbs) to maintain quality.
 
---
 
### **4. Peloton Walk + Run (20 mins)**
- **Pros:** Effective interval structure with progressive intensity and incline variations. Great for cardiovascular endurance and calorie burn.
- **Considerations:** Pair with post-workout stretching or foam rolling to aid recovery.
 
---
 
### **Overall Rating: 7/10**
**Strengths:**
- Balanced structure (warm-up, strength, cardio).
- TUT focus in squats for hypertrophy.
- Progressive cardio intervals.
 
**Areas to Improve:**
- **RDL Intensity:** Increase weight to 50–70% of 1RM for strength gains.
- **Squat Programming:** Aim for consistent reps/sets with adequate rest.
- **Recovery:** Add mobility work or core exercises post-workout.
 
**Sample Adjustments:**
- **RDLs:** 4x8 at 105–135 lbs.
- **Squats:** 4x6–8 at 135 lbs, 2–3 min rest.
- **Core Finisher:** 3x15 plank-to-push-up or dead bugs.
Keep refining based on fatigue levels and goals—consistency and progressive overload are key! 💪
 
________________________
 
THE BREAKDOWN -
RDL - Used it as a continue to warm up to get ready for the squats.
BB BACK SQUAT - It was a struggle.  Between recovering from the cold and not having a strict Leg Day in some time it was a struggle at 135. 
OVERALL - Gotta keep at it.  
 
RUNNING IN CIRCLES:
20 min WALK+RUN.  I got three weeks to I run a 10K and Half Marathon.  Need to bump this up.  Damn swim meet and cold has be so behind on my running.
 
THE SPIN CYCLE:
5 min WARM UP
 
THE WET DECK:
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
THE LIFT AHEAD:
THU - BACK & BI + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - COMBO WORKOUT & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
WED: Chair Yoga, Parkinson Exercise, Water Aerobics and the FitClub.  Plus today at 9am I'm leading an outdoor event INTRO TO OUTSIDE FITNESS EQUPMENT.  One of the centers have these Greenfields Outdoor Equipment and every so often I do an 30 Intro Event just going over basic use of the equipment.  Oh and I did 12 HIGH-5's in the PELOTON APP.  So rolling in the Acts of Fitness today!




 
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
 

Default, Comic Super Hero Abs and A Scratch Plus Recovering From A Cold But Still Giving Some Random Acts of Fitness

I Shaved My Legs For What Now? Default, Comic Super Hero Abs and A Scratch.
 
Swim Meet Day / Friday:

Ugh…coming down with a cold or will it be Covid. So many people are out at work with one thing or another. Felt sort of
Crappy yesterday. Woke up crappy but feeling better. Gonna swim today, stay overnight and try to get through tomorrow. At the very most I may scratch Sunday. Hopefully once I’m swimming I’ll be fine. Maybe it’s just allergies? Or all in my head.

5B / Shake Shack - Just a burger and a sprite.

So warm. The pool is 82F. Didn’t do much of a warm up just a mixed 500. Really only cared about my backstroke count. I got plenty of time to warm up before my event. At least two hours before I swim.

400 IM. I took the 100 fly out way too fast. The rest was painful. So so painful. I so wanted to stop so many times. I just did what I could do to finish. Yikes
100 Fly Split 1:15.85
100 Back Split 1:36.96
100 Breast Split 1:59.64
100 Free Split 1:23.31
Ya can see I just died.  I was toast!

Clapped and Cheered for others while waiting.

25 Fly. Ha. It is what it is. After the meet I went to my hotel. Wasn’t feeling good. The cold was coming. I was stuffy and had a hard time sleeping cuz I kept coughing.
 
I ended up first in my age group for the 400 IM and second for the 25 fly.

Got like two or three hours sleep. Woke up super congested and coughing. Tried eating but started to cough. Oh and cough. And cough. Coughed so much I started to throw up. Kept throwing up to I was dry heaving.

That was the end of my swim weekend.
 
Back to the gym. So soon? Well I couldn’t get sub for my 6:25am cycling class so yeah I’m hitting the gym. Thinking I’ll skip on Wednesday then back to gym on Thursday. Then on Friday back to the pool depending on how I feel.
 
TUESDAY - CHESTIE
 
THE WORKOUT:
 
6 mins Cycling Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
12 EB
8 x 135 lbs at 74.14% of 1RM / PR
8 x 135 lbs at 74.14% of 1RM / PR
7 x 135 lbs at 74.14% of 1RM / PR
6 x 135 lbs at 74.14% of 1RM / PR
5 x 135 lbs at 74.14% of 1RM / PR
(Last Time 135 x 8/7/6/5/3)
(Prior Time 145 x 5/5/5/4/3)
 
Seated DB OH Press at 30 lbs at 66.66% of 1RM / PR x Reps 8 / 8 / 8 / 8
(Last Time 30 x 8 / 8 / 8 / 8)
(Prior Time 40 x 4 / 5 / 5 / 4)
(45 1RM / PR)
 
Flat Bench Curlbar Skullcrusher at 39 lbs x Reps 8 / 8 / 8 / 8
(Last Time 54 x 5/5/3/2)
(Prior Time 39 x 10 / 10 / 8 / ?)
 
DB Lateral Raise at 15 lbs x Reps 8 / 8 / 8 / 8
 
Taught Class - 30 Min Indoor Cycling
 
THE BREAKDOWN -
BB CHEST - Just building back.  More than my taper so that counts right?
OH PRESS - Once again building back.  
SKULLCRUSHER - It is what it is.
OVERALL - Can't complain.  I went from a taper to no weight training for a week with a cold in between.  No swim meets upcoming but running a Half Marathon in three weeks.  Need to focus on running.
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
5 min WARM UP
TAUGHT 30 MIN CYCLE
 
THE WET DECK:
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
THE LIFT AHEAD:
WED - TBD
THU - BACK & BI + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - TBD
SAT - CHEST + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub



 
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

Swimming To Distraction And Some Random Acts of Fitness

2 Days To Swim Meet.

Three Weeks to I'm 55

Five Weeks to Half Marathon

Ten Weeks to Springtime Surprise

Swimming To Distraction

Technology is good when it works but at what price?  This morning, I
put on my replacement Form Swim Goggles for swim practice.  I spent
more time looking at the numbers than anything else.  During that
short period, I lost track of when I was going to leave the wall, my
form started to suffer as I’m just looking at the read out and not
thinking of my stroke and even f’ed up a flip turn slamming my heal on
to the wall.  After warming up I took them off and was done with them
for now.  Like everything it will take some time to get used to using.
Technology is great when it works and like everything else you just
need to get used to using it.  Also, it’s great getting that data but
only if you use it.  In time I will get used to it I hope, and I’ll
track the data.

THE WET DECK:

WEDNESDAY – SWIM
Masters Workout Theme: Endurance / Pacing / Tapering

WARM UP: (500)
200 Free
100 Back
4 x 50’s Free Fist Drill

SET ONE: (1000/1500)
4 x 50’s Breast to Free Transitions (200)
200 Free Long (200/400)
4 x 50’s Back to Breast (200/600)
200 IM (200/800)
4 x 50’s Fly to Back (200/1000)

COOLDOWN:
100

1,600 SCY TAPER WORKOUT

It was nice getting out early.  I was able to come home, eat
breakfast, relax and get ready for work.  No rushing.  Workout was a
taper and my last swim before the swim meet.  Tomorrow is a no workout
day so I get to sleep in before work.  It’s been a while since I’ve
been able to sleep in.  How will I manage?

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
Swim Meet Events
Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:
THU -  RECOVER
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
MON - TBD
TUE - CHEST & PELOTON WALK+RUN + TEACH 30 MIN SPIN
WED - SWI w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
WED: Chair Yoga, Parkinson Exercise, Water Aerobics and the FitClub.



 
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

The Art Of Sandbagging For A Swim Meet Plus Some Random Acts of Fitness

The Art Of Sandbagging For A Swim Meet
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024
 
Psych sheets for this weekend came out and since I signed up back in October I’m scratching my head at my entry times. I do remember entering for all three days as I didn’t know if I’d be able to swim all three days. Also threw in some 25’s cuz we don’t get to swim them a lot and I wanted to swim the max amount allowed.
 
FRIDAY -
First up the 400 IM: Time entered was 6:02.00. I’ve only raced this event once before but it was SCY back in 2012. Remember that cuz I really sand bagged my time and they DQ’ed me because the official didn’t think I finished due to the difference in my seed time to finish time. My time was 5:02.47 for SCY. Using a swim time conversion tool my SCM time should be 5:35.22. Added a cushion of time because I’m afraid I may die in the breaststroke. So yeah a 1 minute sandbag!
 
Up next is the 25 Fly - Time entered 33.0. Wait didn’t I just do 25’s Fly on 30 in a workout? Yeah, and your point?
 
SATURDAY -
First up 200 Fly: Yikes. Starting the day with drowning. Entered a time of 3:10.10. Last year finished with a 3:09.09 so added one second. Not too bad of a difference.
 
Next up 25 Free: Meh. Who cares? I’m so not a sprinter. I entered a 30.30 putting me 2nd to last. It’s a time killer event. I’m just doing it to swim something that won’t exhaust me. Is it sand bagging or saving energy strategy?
 
Up after that 50 Back and 100 Back. 50 Back: Entered with a 55.55. Which puts me 66 out of 73 male swimmers. I swam a 32.69 back in 2006. So it’s been a hot decade or so. After that the 100 Back: I put in a 1:22.22. Hmm…so maybe that 50 time is a huge sandbag! I did a 1:12.18 in 2009 and 1:06.65 in 2008. Now my SCY time was 1:13.94 back in September. Converting that for meters is 1:22.07 so it’s a realistic time.
 
SUNDAY -
First up will be the 50 Fly: With an entry time of 33.51. I did this time back in October of 2023. So a realistic time.
 
Next up is the 25 Back: With a sandbag entry time of 33.33. That’s puts me 52 of 55 entries. That’s sandbagging. But it’ll give me more rest before my last event of the meet.
 
Last up is the 100 Fly: The entry time is 1:15.19. Best time for SCM for me was a 1:09.55 way back in 2008. Last year at Theo meet I did the time I entered. So a realistic time.
 
In the big scheme of things who does sand bagging hurt? Me mostly if I cared about the events. But considered it was just the 25’s and 50’s events I normally don’t compete in it’s no biggie. Plus it’ll allow me to finish early
 
OVERALL
I don't have any expectations for my events.  Trying to have it all sometimes meaning having to accept a bit less.  I can't swim as much as I need to in order to get faster.  I'm swimming more then I did a year ago and of course a lot more then before. Before a year ago September I wasn't swimming at all.  From September of 2023 to July of 2024 I was swimming at most once a week.  
 
Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete Or Is It Diary of A Wimpy 55 err...54 Year Old?  
 
3 Days To Swim Meet.

Three Weeks to I'm 55

Five Weeks to Half Marathon

Ten Weeks to Springtime Surprise

Last Chance Strength Workout
 
TUESDAY - CHEST
 
THE WORKOUT:
 
5 mins Spin / Cycling Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
12 x EB
8 x 135 lbs at 74.14% of 1RM / PR
7 x 135 lbs at 74.14% of 1RM / PR
6 x 135 lbs at 74.14% of 1RM / PR
5 x 135 lbs at 74.14% of 1RM / PR
3 x 135 lbs at 74.14% of 1RM / PR
(Last Time 145 x 5/5/5/4/3)
 
Seated DB OH Press at 30 lbs at 66.66% of 1RM / PR x Reps 8 / 8 / 8 / 8
(Last Time 40 x 4 / 5 / 5 / 4)
(Priir Time 35 x 8/8/8/8)
(45 1RM / PR)
 
THE BREAKDOWN -
BB CHEST PRESS - Dropped the weight to 135. TAPERING!  
OH PRESS - Dropped the weight to 30 lbs.  TAPERING!
OVERALL - Just a little bit of training to do something.  Don't want to pull all the way back.  
 
RUNNING IN CIRCLES:
15 Min Peloton App WALK+RUN
Logan Aldridge
1 min Walk on my own
1 min Walk Intro
3 min Warm 70
Jog / Walk / Drills
1:1 Ratio
3 x 1 Min
1 min Walk
1 min Run 5.0
1 min Walk 2.0
1 min Run 5.2
1 min Walk 2.0
1 min Run 5.2
1 min Walk 2.0
40 sec Run 5.5
40 sec Walk 2.0
40 sec Run 5.5
40 sec Walk 2.0
20 sec Sprint 6.0
20 sec Walk 2.0
30 sec Sprint 6.0
1 min Cooldown
1 min Walk
Peloton .81 miles
Tread .95 miles
 
————————————-
 
THE SPIN CYCLE:
5 min WARM UP
TAUGHT 30 MIN CYCLE
 
THE WET DECK:
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 19,100
SCM - 0
LCM - 0
 
THE LIFT AHEAD:WED - SWIM w/TEAM
THU -  EASY SWIM
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
MON - TBD
TUE - CHEST & PELOTON WALK+RUN + TEACH 30 MIN SPIN
WED - SWI w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub




 
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

Psych Sheets, Tapering & Shaving Legs It's Getting Real. All That And Some Random Acts of Fitness

PSYCH SHEETS ARE OUT WHICH MEANS IT'S ON LIKE DONKEY KONG!  I did test my new TYR Thersher Swim Suit.  I havn't worn any of the new Tech suits after the mid-2000's.  Boy I miss those days.  The next big thing to do this week is SHAVE!  UGH!  

4 Days To Swim Meet.

Three Weeks to I'm 55

Five Weeks to Half Marathon

Ten Weeks to Springtime Surprise

TAPER MONDAY SWIM!!!

WORKOUT THEME: INTERVALS

THE WET DECK:

WARM UP: (700)
200 Free
100 Back
200 Free
100 Back
100 Medley IM Order
SET ONE: (900/1600)
4 x 75's Fly/Free /Breast (300)
4 x 76's Back/Fly/Back (300/600)
4 x 25's SPRINT (100/700)
2 x 100's IM (200/900)
SET TWO: (600/2200)
4 x 50's Fly to Back (200)
4 x 50's Back to Breast (200/400)
4 x 50's Breast to Free (200/600)

COOL DOWN 100 yards for a total of 2,300 SCY

So the Warm Up was modified by me.  I started doing it on my own as my swim mate wasn't suppose to be there this morning.  So have doing the 200 Free and 100 Back they showed up so I restarted the workout.  In Set One it was 3 x 100's IM but I got out to get my new Tech Suit on to swim the next set. 

2025 SWIM DISTANCE TOTALS:
SCY- 19,100
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

Swim Meet Events

Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:
TUE - GYM / TBD - TEACH 30 MIN SPIN
WED - SWIM w/TEAM
THU -  EASY SWIM
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
NONE
 
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



 
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.

A Little Bit Of This, A Little Bit Of That, But No Taper Today Plus Some Random Acts of Fitness

5 Days To Swim Meet.

Three Weeks to I'm 55

Five Weeks to Half Marathon

Ten Weeks to Springtime Surprise

Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete Or Is It Diary of A Wimpy 55 err...54 Year Old?  

SUNDAY - A Little Bit Of This, A Little Bit Of That.
 

THE WORKOUT:
 
5 mins Spin / Cycling Warm Up
 
45-Degree Hack Squat (225 lbs 1RM / PR)
8 x EB
6 x 140 lbs at 62.22% of 1RM / PR
5 x 140 lbs at 62.22% of 1RM / PR
5 x 140 lbs at 62.22% of 1RM / PR
4 x 140 lbs at 62.22% of 1RM / PR
(Last Time 140 x 5/5/5/3
 
Seated Cable Row at 148 lbs at 74.0% of PR x Reps 8 / 8 / 8 / 8
(Last Time 145.5 x 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 7 / 7 / 7)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 100 lbs at 83.32% of PR x Reps 8 / 8 / 8 / 8
(Last Time 100 x 7 / 8 / 7 / 7)
(Prior Time 90 x 8/8/8/8/7)
(PR - 120)
 
THE BREAKDOWN -
DID WE FORGET WE ARE TAPERING?
HACK SQUAT - I revised my 1PR as I have stated before what was my so called PR was not a full range of motion.  So I took my BB BACK SQUAT PR as the PR for the HACK SQUAT.  
CABLE ROW - MORE THAN LAST TIME.
HAMMER BICEP CURL - MORE THAN LAST TIME.
OVERALL - Normally the goal is always MORE THAN LAST TIME.  But I'm suppose to be tapering this week.  Oh well got only one strength day this week after today.
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
5 min WARM UP
TEACHING THE TRIP later than filming me teaching it after.  Should have done this a month ago but procrastination.
 
THE WET DECK:
NONE
2025 SWIM DISTANCE TOTALS:
SCY- 16,800
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

Swim Meet Events

Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:
MON - SWIM w/TEAM
TUE - GYM / TBD - TEACH 30 MIN SPIN
WED - SWIM w/TEAM
THU - NOTHING / RECOVERY
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
 
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



 
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.