Swimming To Exhale As I Swim Forward And Some Tales of Random Acts of Fitness

I'm so looking forward to tonight.  The last two nights I've been On Call so that means working to 10pm which throws off my sleep as I normally go to bed around 7:30pm.  Luckily I'm done with On Call so after dinner I'll have some TikTok time on the couch then right to bed.  So looking forward to that.  Last night I was home in bed right away after work so I could wake up this morning.  My goal was to hit Legs quickly and get to the pool for a swim.  Luckily I did wake up before my alarm went off at 3:20am.  I was a bit groggy but rallied and got going.

I will say this I'm enjoying swimming hard in the morning again.  I really look forward to the swimming.  It's giving me something to focus on which is good for me.

WEDNESDAY - 175.8 lbs
 
LEGS +
 
THE WORKOUT:
 
5 min Spinning Warming Up
 
Seated Hamstring Curl at
90 lbs x Reps 8
95 lbs x Reps 8 / 6
(Last Time 95 x 8 / 8 / 8 / 7 / 7)
(Prior Time 8 / 7 / 7 / 7 / 7)
 
45 Degree Hack Squat TUT 2:1 (360 lbs PR)
8 x EB
6 x 140 lbs at 38.88% of 1RM / PR
6 x 140 lbs at 38.88% of 1RM / PR
6 x 150 lbs at 41.66% of 1RM / PR
4 x 160 lbs at 44.44% of 1RM / PR
3 x 180 lbs at 50% of 1RM / PR
2 x 180 lbs at 50% of 1RM / PR
(Last Time 90 x 7/6/6/6)
 
That was it!
 
THE BREAKDOWN:
Hamstring Curl -
Just getting the legs ready.
HACK SQUAT -
The meat of the workout.  When I did the 1RM / PR I'm pretty sure I wasn't going super deep and most likely ending at the knees.  In this workout I was aiming ASS TO GRASS.  By the time I got to the last set it was time to head to swimming.  The pool is 40 minutes away so gotta get going about 4:30-ish to get to the pool to change and hop in at 5:30.
 
THE SPIN CYCLE:
5 Min Warm Up 
 
THE WET DECK:
On the way to the pool I had to stop at WaWa to pee.  I wouldn't have made it to the pool.   I drink plenty of water when working out before I drive to the pool.
I was earlier then the other swimmers and I knew I had to leave at 6:30 so I got in right away so did the 200 Kick twice instead of once.  I pretty much stayed for most of the workout only skipping 1 x 150 and 1 x 100 Long Axis Cool Down.  Not too bad.
 
Warm Up (700)
2 x 200 IM KICK
200 Swim Medley Order IM
100 Swim
Interval Set One (1000/1700)
400 Free
300 Back
200 Breast
100 Fly
Interval Set Two (1050/2750)
3 x 100's Back
2 x 150's Free
3 x 100's Breast/Free
1 x 150 Free/Back/Free
I don't remember any of the Intervals.  A faster young guy was swimming with us so it pushed me.  I plan on trying to make it Friday.  I've adjusted my swim goal to 3 Week Day Swims and 1 Weekend Swims.  I'm feeling progress in the pool and want to keep it going.  Also it's good for me mentally.  So a win-win.  Just Keep Swimming!
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 24,900
LCM - 34,150

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 
2024 Rob Curry Pancake Pentathlon
451683356_1023388203119703_5353291166645847945_n (1)

Saturday, September 21, 2024 https://www.clubassistant.com/club/meet_information.cfm?c=2686&smid=18843

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM  

09/21/2024

 
I sandbagged my times.  The very next day I got Gainesville Senior Games.  I have signed up for:
100 SCY Fly
200 SCY Backstroke
500 SCY Freestyle
100 SCY Backstroke
100 SCY IM
50 SCY Fly
It's going to be a tough long weekend!
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
WEDESDAY - 175.8 lbs
TUESDAY - 175.8 lbs
NONE
SUNDAY - 176.0 lbs
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
THURSDAY - 174.4
WEDNESDAY -175.2
SEVEN DAY AVERAGE -  175.20 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

After this ON CALL I need to start eating better. I've eaten fast food the last three days!

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
THU - BACL & BI + TEACH 30 MIN SPIN
FRI - SWIM w/ TEAM OCALA
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/ TEAM CLAREMONT
MON - LEGS + SWIM w/ TEAM OCALA
TUES - CHEST + TEACH 30 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.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/23/24
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

 

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


Do You Think Sleep Just Falls Out Of A Tree and Other Not So Random Acts of Fitness

Who needs sleep?  Yesterday after swimming I came home to eat and rest before heading into work.  I'm On Call so I should go in at 1pm but I was texting and emailing work I ended up going in at 10am.  I was able to get home and in bed by 10:04pm and did my best to go to bed.  Actually I had three White Claws which I regretted at 3:30am when the alarm went off.  Even if I was tired I rallied for a Chest Day and Teach 30 Min Spin.  I really wanted to sleep in but since I didn't put my class up to get a sub I had to teach it.  Suck It Up Buttercup!

TUESDAY
175.8 lbs
 
CHEST, SHOULDERS AND TRICEPS

THE WORKOUT:
 
5 min Spinning Warming Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
3 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
(Last Time 165 lbs x 2/3/2/2/1)
(Prior Time 160 lbs x 5/5/5/5/4)
 
Standing DynaBody Chest Press at 110 lbs x Reps 8 / 8 / 7
(Last Time 90 x 8 / 8 / 8 & 110 lbs x 7 /
 
Cable Lateral Raise at 32.5 lbs x Reps 6/6, 6/6, 6/6, 6/6, 5/5
Last Time 5/5, 5/5, 5/5, 4/4, 4/4)
 
Tricep Rope Pushdown at 140 lbs x Reps 6 / 6 / 5 / 5 / 5
(Last Time 4 / 6 / 4 / 5 / 3)
(Prioe Time 137.5 lbs x 7 / 7 / 7 / 7 / 7)
 
THE BREAKDOWN:
BB BENCH PRESS -
MORE REPS THAN LAST TIME.  
STANDING PRESS -
Did three sets and my plan was to do Cable Flys.  But one of the only two other guys was using one side of the Cable System to do some Supersets so I skipped flys.
LAT RAISE - MORE REPS THAN LAST TIME
ROPE PUSHDOWN -
MORE REPS THAN LAST TIME.
OVERALL - JUST MORE REPS THAN LAST TIME.  Wish I had more time to do Flys but next time.  Saturday it'll be.  
 
THE SPIN CYCLE:
5 Min Warm Up 
TAUGHT 30 MIN SPIN CLASS
 
THE WET DECK:
None.  Missed this Apple Fitness Virtual Award
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 22,150
LCM - 34,150

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 
2024 Rob Curry Pancake Pentathlon451683356_1023388203119703_5353291166645847945_n (1)

Saturday, September 21, 2024 https://www.clubassistant.com/club/meet_information.cfm?c=2686&smid=18843

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM  

09/21/2024

 
I sandbagged my times.  The very next day I got Gainesville Senior Games.  I have signed up for:
100 SCY Fly
200 SCY Backstroke
500 SCY Freestyle
100 SCY Backstroke
100 SCY IM
50 SCY Fly
It's going to be a tough long weekend!
 

THE RUN DOWN:
NONE

runDISNEY:

THE WEIGH IN:
TUESDAY - 175.8 lbs
NONE
SUNDAY - 176.0 lbs
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY - 174.6 lbs
SEVEN DAY AVERAGE -  175.02 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

After this ON CALL I need to start eating better.  Last night I ate Culvers in my car today will be the same or McDonald's Nuggies!

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 MIN SPIN
FRI - TBD
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/ TEAM CLAREMONT
MON - LEGS + SWIM w/ TEAM OCALA
 
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
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/22/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:

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


How One Swimmer Is Getting His Groove Back By Throwing Some Strokes Plus Some Random Acts of Fitness

TGI MONDAY?

DON'T MISS MONDAY?  

GET UP MONDAY?

Monday's set your intention or tone for you week so Get Up, Get Going and Work It!

MONDAY - Forgot Scale!
 

LEGS!  BOOTY!  SQUATS!
 
It feels so good to
Throw some ass
Turn it 'round, can you make it clap?
Give the old man a heart attack
 
THE WORKOUT:
 
5 min Peloton Ride Warm Up
 
5 x EB Good Mornings
8 x EB Squats
5 x EB Good Mornings
8 x EB Squats
 
BB Back Squat TUT 3:2 - 225 lbs 1RM / PR
8 x 135 lbs at 60% of 1RM / PR
4 x 155 lbs at 68.88% of 1RM / PR
4 x 175 lbs at 77.77% of 1RM / PR
4 x 180 lbs at 80% of 1RM / PR
 
THE BREAKDOWN:
BACK SQUATS -
MEH!
OVERALL - Since I wanted to go to swim practice at 5:30 which is 40 minutes away I had to do a very short workout.  My goal is to repeat this on Wednesday.  Maybe start heavier with the squats.  I guess it's better then NO LEG DAY!
 
THE SPIN CYCLE:
5 Min Warm Up / Peloton Class
 
THE WET DECK:
SCM
WARM UP (500)
200 Kick IM Order w/ Board No Fins
200 Swim reverse IM
100 Swim Back 
IM SET ONE: (1000/1500)
4 x 75's Backstroke Drill by 25 - 15 sec rest (300)
2 x 100's Back (I think we did them on 2 mins) (200/500)
4 x 75's Freestyle Drill by 25 - 15 sec rest (300/800)
2 x 100's Free (I think I did them on 1:45) (200/1000)
IM SET TWO: (1000/2500)
4 x 50's Breast Drill (200)
4 x 50's Fly Drill (200/400)
3 x 100's 50 Fly / 50 Back on 1:50 (300/700)
3 x 100's 50 Breast / 50 Free on 2 mins (300/1000)
FINAL SET: (600/3100)
4 x 50's Drill - 15 sec rest (200)
4 x 100's Free Pulls w/ Paddles on 1:40 (400/600)
COOL DOWN:
50 LCM 
 
So a nice and drill worthy 3,150 LCM.  My apple watch has me at 3,200 so close. It was a good workout for a Monday.  Lot's of drill work but still a good swim.  I will say I'm getting stronger at swimming the last few weeks.  Happy with my progress.  Glad I decided to start swimming on weekdays.  The once a week thing wasn't working.  
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 22,150
LCM - 34,150

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 
2024 Rob Curry Pancake Pentathlon 451683356_1023388203119703_5353291166645847945_n (1)

Saturday, September 21, 2024 https://www.clubassistant.com/club/meet_information.cfm?c=2686&smid=18843

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM  

09/21/2024

 
I sandbagged my times.  The very next day I got Gainesville Senior Games.  I have signed up for:
100 SCY Fly
200 SCY Backstroke
500 SCY Freestyle
100 SCY Backstroke
100 SCY IM
50 SCY Fly
It's going to be a tough long weekend!

THE RUN DOWN:
NONE

THE WEIGH IN:
NONE
SUNDAY - 176.0 lbs
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY - 174.6 lbs
MONDAY - 173.2 lbs
SEVEN DAY AVERAGE -  174.65 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
MON - QUICK LEGS + SWIM w/TEAM OCALA
TUE - TBD.  ON CALL MON PM
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 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

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:

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.


Pushing To Finish At The Gym, A Swim In A Bit All With Some Random Acts of Fitness On The Side

SUNDAY - 176.0 lbs - YIKES!  It's all good as I know bad day doesn't mean a bad life.  I did struggle this morning to get going but got my ass out of bed and to the gym.  Later I'll get a swim in with the team.  

THE WORKOUT:

BACK & BICEPS
 
5 min Spinning Warm Up
 
Cable Lat Pulldown at 183.5 lbs x Reps 5 / 4 / 5 / 4 / 4
(Last Time 4 / 4 / 4 / 4 / 2)
 
Standing Curlbar Curls w/ Armblaster at 25 lbs x Reps 5 / 5 / 5 / 5 / 4
(Last Time 4 / 5 / 5 / 4 / 3)
(Prior Time 4 / 4 / 4 / 4 / 3)
 
Seated Cable Row at 197.5 lbs x Reps 4 / 5 / 6 / 5 / 4
(Last Time at 176* x 8 / 7 / 8 / 6 / 5
(Prior Time 197.5 lbs x Reps 3 / 4 / 4 / 3 / 2)
*Different Cable Rack
 
Standing Cable Hammer Bicep Curl at 110 lbs x Reps 6 / 5 / 5 / 5 / 3
(Last Time 107.5 6 / 6 / 6 / 5 / 5)
(Prior Time 105 x 7 / 8 / 6 / 5 / 4)
 
THE BREAKDOWN:
CABLE LAT PULLDOWN -
MORE REPS THAN LAST TIME.  
CURLBAR CURLS - MORE REPS THAN LAST TIME.
CABLE ROW - MORE REPS
CABLE HAMMER CURL - MORE REPS THAN LAST TIME
OVERALL - CRUSHED IT!  Even if it's only one more rep than last time it's MORE THAN LAST TIME. That is the whole point of my training.  The whole point of PROGRESSIVE OVERLOAD.  I was struggling at the end and almost quit early but rallied to finish.
 
THE SPIN CYCLE:
5 Min Warm Up / Peloton Class
 
THE WET DECK:
SWIM AT 10AM.  WILL UPDATE LATER
 
LCM SWIM
Quick Warm Up (200)
100 Swim / 100 Pull
The Workout
4 x 200’s 100 Stroke IM Order / 100 Free (800/1000)
Pee Break
50 Breast (50/1050)
150 Swim (150/1200)
3 x 100’s Free/IM/Free on 2:15 (300/1500)
 
My Apple Watch was way off. It had me at 1950. Not even close. It wasn’t much of a workout and I only have myself to blame. I could have done more of a warm up. I also didn’t know practice was only an hour and not 75 mins. We had a Clinic beforehand which I didn’t sign up for. So I only have myself to blame for a so-so workout.
 
Would Have.  Could Have.  It was what it was.  I should have gone at 9am to the clinic and got in a good workout.  But it's all good as I'll swim tomorrow morning. We got about 4 week left of LCM before the pool switches to SCY.  
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 19,000
LCM - 34,150

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 
2024 Rob Curry Pancake Pentathlon
Meet Image

Saturday, September 21, 2024 https://www.clubassistant.com/club/meet_information.cfm?c=2686&smid=18843

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM  

09/21/2024

 
I sandbagged my times.  The very next day I got Gainesville Senior Games.  I have signed up for:
100 SCY Fly
200 SCY Backstroke
500 SCY Freestyle
100 SCY Backstroke
100 SCY IM
50 SCY Fly
It's going to be a tough long weekend!

THE RUN DOWN:
NONE

THE WEIGH IN:
SUNDAY - 176.0 lbs
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY
 - 174.6 lbs
MONDAY - 173.2 lbs
SEVEN DAY AVERAGE -  174.65 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

UGH.  Food has not been my focus.  Ate crap at lunch and then drank 3.5 White Claws before sleeping.  

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
MON - QUICK LEGS + SWIM w/TEAM OCALA
TUE - TBD.  ON CALL MON PM
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 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

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:

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.


Pink Pony Swim & Fitness Club Hosts This Saturday's Random Acts of Fitness With 500 Rides

TODAY'S THE DAY! 500TH PELOTON CYCLE CLASS!

 
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
 
Chest, Shoulders and Triceps
 
CHESTIE

 
THE WORKOUT:
 
5 mins Warming Up Spin
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
2 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
1 x 165 lbs at 94.28% of 1RM / PR
(Last Time 160 lbs x 5/5/5/5/4)
 
Standing DynaBody Chest Press at
90 lbs x Reps 8 / 8 / 8
110 lbs x Reps 7 / 6
 
Seated DB OH Press at 45 lbs x Reps 4 / 6 / 6 / 5 /
(Last Time 40 xlbs x 8 / 8 / 8 / 7 / 7)
 
Tricep Rope Pushdown at 140 lbs x Reps 4 / 6 / 4 / 5 / 3
(Last Time 137.5 lbs x 7 / 7 / 7 / 7 / 7)
 
Taught 30 Min Spin Class
 
THE BREAKDOWN:
BB CHEST PRESS - Why is 5 lbs so much?  Added 5 lbs to the bar.  MORE THAN LAST TIME.
STANDING CHEST PRESS - Did this instead of Fly.  
DB OH PRESS - MORE WEIGHT THAN LAST TIME.
TRICEP PUSHDOWN - MORE WEIGHT THAN LAST TIME.
OVERALL - STRUGGLE BUT MORE THAN LAST TIME.  Mixed it up a little as I struggled so much in BB Chest Press I did the Standing Chest Press in order to get more PUMP out of the workout.  
 
THE SPIN CYCLE:
5 Min Warm Up
Taught 30 Min Spin
Took 500TH Peloton Class
THE SPIN CYCLE: 5 Min Warm Up
 
THE WET DECK:
NONE.  No swimming today but I did get new paddles!  PINK PADDLES.  I love my old paddles but the rubber that holds my hand in place was breaking apart.  So it was easier to just order new paddles and they had PINK!  Perfect for the  new song in my head PINK PONY CLUB.  
 
Oh and I can't decide if I should sign up for tomorrow's swim clinic before practice.  It's a 9am and I don't know how many if anyone has signed up but only one other person is signed up for the 10am practice.  Most people sign up last minute but for me it's a 50 minute drive on a Sunday.
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 19,000
LCM - 32,650

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 
2024 Rob Curry Pancake Pentathlon
Meet Image

Saturday, September 21, 2024 https://www.clubassistant.com/club/meet_information.cfm?c=2686&smid=18843

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM   09/21/2024
 
I sandbagged my times.  

THE RUN DOWN:
NONE

THE WEIGH IN:
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY
 - 174.6 lbs
MONDAY - 173.2 lbs
SUNDAY - 174.2 lbs
SEVEN DAY AVERAGE -  174.4 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
FRI - NOTHING (WORK LATE THURSDAY)
SAT - CHEST, SHOULDERS and TRICEPS + TEACH 30 MIN SPIN + TAKE MY 500TH PELOTON CLASS
SUN - BACK & BICEPS + SWIM w/ TEAM CLAREMONT
MON - QUICK LEGS + SWIM w/TEAM OCALA
TUE - TBD.  ON CALL MON PM
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 MIN SPIN
 
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:
NONE

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/19/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:


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.


Sleep could have been better.  It was my own fault.  

THURSDAY - 174.4 lbs
 
BACK & BICEPS
 
THE WORKOUT:
 
5 min Spinning Warming Up
 
Cable Lat Pulldown at 183.5 lbs x Reps 4 / 4 / 4 / 4 / 2
(Last Time 181 lbs x Reps 5 / 6 / 5 / 4 / 3)
 
Standing Curlbar Curls w/ Armblaster at 25 lbs x Reps 4 / 5 / 5 / 4 / 3
(Last Time Reps 4 / 4 / 4 / 4 / 3)
 
Seated Cable Row at 176 lbs* x Reps 8 / 7 / 8 / 6 / 5
(Last Time 197.5 lbs x Reps 3 / 4 / 4 / 3 / 2)
*Different Cable Rack
 
Standing Cable Hanmer Bicep Curl at 107.5 lbs x Reps 6 / 6 / 6 / 5 / 5
(Last Time 105 x 7 / 8 / 6 / 5 / 4)
(Prior Time 105 x 6 / 7 / 5 / 4 / 4)
 
Taught 30 min Spin Class
 
THE BREAKDOWN:
LAT PULLDOWN - Added 2.5 lbs.  Boy was that 2.5 pounds heavy.  
CURLS - MORE REPS THAN LAST TIME.
CABLE ROW - Used a different cable set rack area than usual.
HAMMER CURL - Added 2.5 lbs.  MORE THAN LAST TIME.
OVERALL - MORE MORE MORE!
THE SPIN CYCLE:
5 Min Warm Up
Taught 20 MIN SPIN CLASS
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 19,000
LCM - 32,650

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM   09/21/2024
 
I sandbagged my times.  

THE RUN DOWN:
NONE

THE WEIGH IN:
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY
 - 174.6 lbs
MONDAY - 173.2 lbs
SUNDAY - 174/2 lbs
SATURDAY - 176.2 lbs
FRIDAY - 174.8 lbs
SEVEN DAY AVERAGE -  174.65 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
FRI - NOTHING (WORK LATE THURSDAY)
SAT - CHEST, SHOULDERS and TRICEPS + TEACH 30 MIN SPIN + TAKE MY 500TH PELOTON CLASS
SUN - BACK & BICEPS + SWIM w/ TEAM CLAREMONT
MON - QUICK LEGS + SWIM w/TEAM OCALA
TUE - TBD.  ON CALL MON PM
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 MIN SPIN
 
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.
 
Parks and Rec Month - Touch Tennis
 
THE JOY OF MOVEMENT:
NONE

SENIOR GAMES:
NONE

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/17/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.