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A Bench Press PR For A Saturday & Some April Fools Foolishness Workout Day

Saturday, April 01, 2023

I'm proud to announce s new partnership at the gym with Pepsi Cola. Starting today we've swapped our free weights with all new Pepsi Light Weights. This allows our Members and Guests to enjoy the refreshing taste of Pepsi Light while they work out. Empty Pepsi Light Weights will include free refills from our Fitness Floor Staff.

April Fools!

SATURDAY

10 mins walking inclines
BB Flat Bench Press
10x EB
6x at 85.71% of 1RM
6 x at 85.71% of 1RM
5x at 89.28% of 1RM
5x at 92.85% of 1RM
4x at 96.42% of 1RM
3x a new PR!
2x  just to make sure it wasn’t a fluke!
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip Press 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lateral Raise 1 2 3
 
That PR is no joke!  Didn't know how today's workout was going to be.  After a tough week I submitted to one too many White Claws.  I wasn't myself this morning.  But I got a PR so it couldn't be too bad.  

Once home I jumped on the Bike+ for a 20 minute Tabatta Ride and a Cool Down Ride.  The rest of the day is a nothing day.  I'm going into work to help out for about 45 minutes.  I'm going to setup for an event tonight.  Then that is it.  Watch some tv and early to bed.  
 

Gym this week will be Sat, Sun, Mon, Tues, Thurs and Fri. Early work mornings for Wed and Sat. Wednesday May have a Walking Event and Saturday is the 5k.  I'm not running the 5k just setting up and MC'ing it.  In two weeks in the RunDisney 10k.  Two nights and Three days of a Staycation, Then four days after that I swim the 100 butterfly at the Senior Games.  I'm looking forward to my Staycation even waking up at 2am to get on a bus to the starting line.  
 

Posted at 10:20 AM in Training 2023 | | Comments (0)

Breaking News: Swimmer Indicted With 1,000 Yards Of Butterfly Swim Workout

Thursday, March 30, 2023

Don't blame me I didn't sleep with a porn star, well not that porn star.  After work I hit the pool for a quick swim.  Swim workout number three this week and three for the last six years!

 Another workout from MrSwimPro.  I think it was Maximize Speed or something.

The Workout

4x 50's Free Warm Up on 1:10

4x 25's Fly Drill on 40

Rest

4x 25's Fly Swim on 40

Rest

4x 25's Fly Swim on 40

Rest

4x 25's Fly Swim on 45

Rest

4x 50's Free Pull on 1:05

Rest

4x 25's Fly on 45

1x 100 Cool down.

Just 1,000 yards.  After getting up at 3:30am and getting to the gym at 4am.  On the Peloton at 5:30am.  And working to 5pm I'm beat.  Long Day.  Tomorrow is a recovery day!  Phew!  But I can't complain.  I signed up for this.  I made this deal with me.  How about some motivation.

Look at that!  A swimmer in the 95-99 Age Group.  He is signed up for two events.  I hope I'm dead by 55 but good for him!  

Posted at 06:58 PM in Swim Training 2023 | | Comments (0)

Deadlifts, Hack Squats and Bulgarian Split Squats Oh My! Leg Day Workout

Thursday, March 30, 2023

Ahhh...sleep.  Six and a Half hours isn't so bad.  This morning I woke up a minute or two before my alarm went off.  I knew I needed to get gas this morning so I did my best to get going with little procrastination.  Got to the gym and had it all to myself for about 40 minutes.  Gotta love that!  Did an incline walking warm up and hit the Deadlifts.  It wasn't a heavy movement today.  More of a warm up set.  Small steps.  Then on to the Hack Squat.  I'm doing the Hack Squat instead of BB Squat to build some strength.  Since I can lift more with the Hack Squat I'm going to do them for a few weeks till I get a new PR and then back to the bar and see what I can lift.  Aiming for more strength and maybe a new 1RM PR. Finished up with some DB Bulgarian Split Squats.  

THURSDAY
10 min cardio incline walking
BB Deadlift
10x EB
10x 
10 x
10x 
10x 
9x

Hack Squat
8x at 100% 1RM (of BB Squat)
8x at 100% of 1RM
8x at 100% of 1RM
8x at 100% of 1RM
6x at 100% of 1RM

DB Bulgarian Split Squat 1 2 3

Then home for a 15 minute Low Impact Ride.  Tonight my goal is a 30 minute swim after work.  Tomorrow is a recovery day.  

Posted at 06:30 AM in Training 2023 | | Comments (0)

Yesterday I Was Boring, Today I Was Boring, Tomorrow I'll Be Boring But I Will Be Changing Myself Bit By Bit and Other Musings From Today's Back Workout

Wednesday, March 29, 2023

If you are bored with your workouts then you are boring.  Working out is all about repeating basic movements with progressive overload.  Done.  That's it.  

As The Shredded Sloth states you can change it up a little bit.  Find something you like and stick with it.  I've been pretty much doing the same workouts for some time now and it was only until I was consistent did I start to see change in my body comp. That boring workout over and over but for me because I am seeing the SLOW change over time it's not boring it's motivating.  Because I track my workouts using apps I can see my reps and my weights change over time.  A slow timeframe but still getting stronger.  

This all came to mind during my workouts this week.  I've been going to a new gym now for about a month.  The gym itself has been open a month.  And in the last week I began to notice the people who I saw every morning between 4am and 5am have changed.  I can only assume that these people didn't have a routine, didn't see the results and gave up.  

One can't give up.  One can't expect gains after 30 days or 60 days.  It's not about those short term gains as much as it is about long term health.  I have two friends around my age who are battling health issues due to being over weight.  Maybe not directly but most likely.  This long term chase for good health is my Why.  I can't add years to my life but I can add quality to those years.  

To put it simply...

Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.
Rumi

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

Then it was home for just a 10 minute warm up ride on the Bike+.  I swam last night so don't need to much cardio.  The next few weeks I do have a short term goal of getting ready for the Senior Games.  It's only one event but I wanna see what I can do.  I'm the only person in my age group so I'm winning gold.  But it's not about the bling.  Its about building my conditioning so I can have more quality years.  And with those quality years maybe I can inspire others to achieve the same thing.  I know I can't change the world but when I change myself I can inspire others.  

That is my Random Act of Fitness.  Change Myself So I Can Inspire Others!

Posted at 06:24 AM in Training 2023 | | Comments (0)

2 Swims Down 7 More To I Drown Quick Post Work Swim Workout

Tuesday, March 28, 2023

Two swim workouts in a year.  It's a new record.  Mind you today's swim was super short.  So my plan is that on Tuesday and Thursday after work I'll just get in 30 minutes with a longer swim on the weekend.  I only got about 7 swims or three weeks to the event and it is only one 100 yard swim.  

Warm Up

2x 50's Free on 1:10

2x50's Kick on 2:30

I will have to change future intervals.  I had way too much rest. 

Main Set:

2x 25's Free on 30

4x 25's Fly on 60

2x 25's Free on 30

4x 25's Fly on 60

2x 25's Free on 30

Cool Down

2x 50's Free on 1:10

650 yards in 25 minutes.  I'm using MySwimPro for my workouts.  This was the Beginner Butterfly Sprint Workout.  My Thursday workout will be about 1,000 yards in 30 minutes with a pattern sort of like today's.  It's all good.  Small Steps.

Posted at 06:46 PM in Swim Training 2023 | | Comments (0)

If I Haven't Started To Work Out Is It Too Early To Start A Taper? Chest Day and Maybe A Swim Day?

Tuesday, March 28, 2023

I thought I was doing everything right last night before bed but it took me a bit to fall asleep and I must of had a wild night.  This morning my sheets including my fitted sheet and my pillow top was pulled off the bed to one side.   I must have been thrashing again.  Ugh.  Once up I felt a bit groggier then normal.  But I got my act together and headed to gym.

Today was Chest, Shoulders and Triceps.  

TUESDAY
5 min walking
BB Flat Bench
10x EB
8x at 82.14% of 1RM
7x at 82.14% of 1RM
7x at 82.14% of 1RM
7x at 82.14% of 1RM
5x at 82.14% of 1RM
Flat Bench DB Fly 1 2 3
Seated DB OH Press 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip Press 1 2 3
SS - Rope Tricep Pulldown / Facepulls 1 2 3

Once I go to the BB Chest Press my body woke up.  Today was all about just getting as much movements done in about an hour.  Don't need to kill myself just another progressive overload workout.  I picked DB Press vs BB Press as I plan on swimming after work tonight and don't need to kill my shoulders.  While doing the bench work I did really feel my abs aching from Saturday, still.  I had a hard time just laying back down.  I know I need to work on core but jeez.  

After the gym it was a foggy drive home to do a 10 minute Low Impact Ride.  I have a 30 minute sprint fly focused swim planned for tonight so cardio on the bike isn't so important right now.  It's just more movement.  As for the swim hopefully I wont work late tonight.  I'm aiming to leave a 5pm and get in the pool by 5:30pm.

Three Weeks to Senior Games!  Today is the last day for entering so I should have the final roster to build the Psych Sheets in the next few days.  My goal in the next two weeks is three swim workouts a week.  The weekend before I'll be at Disney for the Run Disney Springtime Surprise Pixar Monsteer's 10K.  I'm driving down Friday, running on Saturday and returning Sunday afternoon.  Some would call that a taper but since I'm not really in shape it's not a taper.  

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

Monday is Slay Day for Leg Day and 478 Random Acts of Fitness

Monday, March 27, 2023

Sleep last night wasn't great and it wasn't horrible.  Sunday nights are always tough.

MONDAY

This was the warm up, getting those legs ready for the lifting...

10 min Incline Walking
Leg Curl - Hamstring 1 2 3 4 5

Now here comes the workout...
Hack Squats
10x 83.33% of 1RM
8x at 83.33% of 1RM
8x at 83.33% of 1RM
8x at 88.88% of 1RM
8x at 88.88% of 1RM
8x at 88.88% of 1RM
6x at 94.44% of 1RM
8x at 100% of 1RM
8x at 100% of 1RM
7x at 100% of 1RM

Wowser!  The good thing about Hack Squats is that I can lift more.  So really using my 1RM BB Back Squat as a base for the movement.  Also if I'm a bit tired I don't have to worry about a barbell on my back.  

Leg Extension 1 2 3

That finished up a 60 minute gym visit.  It's past 5am and the Instagirls are now taking over the gym.  So time to head home and get on the bike.  Did a 15 min Low Impact the same one I did last Thursday.  I didn't realize it to the second song.  Doh!  It was Low Impact so no biggie.

Tomorrow should be Chest Day in the AM and a quick swim after work.  Yup another swim workout.  I gotta force myself to leave on time.  Otherwise I'll be swimming to past 6pm and bed by 7:30pm.  Ugh

As for Random Acts of Fitness both of my centers have a few exercise classes also at work we offer 112 recreation facilities, 110 pools, 241 pickleball courts and 15 softball complexes.  So although I'm not over all that I'm just a small cog in the system but it's all the small things that add up.

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