Making the best of what you’ve got, How I Could Get Buns of Steel

Making the best of what you’ve got.

So many fitness influencers love to post videos from hotel gyms just to complain about the lack of equipment. Sure, some hotel gyms really do suck—but with a little creativity and intention, anyone can get in a solid workout with what’s available.

 

Will it be the best workout ever? Probably not.

But if you’re programming over weeks or months, you can treat travel time as a deload period—a chance to recover, move, and reset. Don’t underestimate the value of consistency, even when conditions aren’t perfect.

 

ETHOS Rack & BB w/ Limited Bumper Plates 10’s, 25’s and 45’s.

DB’s only 20 lbs

KB’s only 15 and 20

 

I made my workouts the start of my VOLUME Training before my TAPER Training.

 

I’ve been doing Walking or Power Walking and boy my Glutes and Hamstrings are feeling it. I love these Hills around here. If I lived her I’d have a delicious booty!

 

MAY 18

SUNDAY

IT IS WHAT IT IS. ITS A WORKOUT

HOME GYM - SISTERS HOUSE

(60-80% of 1RM / PR)

 

THE WORKOUT:

 

6:51 am - 7:13am

20 min Low Impact Peloton Ride

 

7:15am - 7:57am

BB ROMANIAN DL

10 Reps x 65 lbs at 31% of 1RM / PR

10 Reps x 65 lbs at 31% of 1RM / PR

10 Reps x 65 lbs at 31% of 1RM / PR

10 x Reps x 65 lbs at 31% of 1RM / PR

10 x Reps x 65 lbs at 31% of 1RM / PR

2 min Rest Between Set

(210 lbs 1RM / PR)

(Last Time 65 x 8 / 8 / 8 / 8 / 8)

 

BB UNDERHAND ROWS

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

2 min Rest Between Set

(Last Time 65 x 10 / 10 / 10 / 10 / 10)

 

DB STANDING HAMMER CURLS

10 x 20 lbs Each Side

10 x 20 lbs Each Side

10 x 20 lbs Each Side

10 x 20 lbs Each Side

10 x 20 lbs Each Side

2 min x 20 lbs Each Side Rest Between Set

(Last Time 20 x 10 / 10 / 10 / 10 / 10)

 

45 min Peloton Outdoor Walk

8:05am - 8:50am

2.65 miles

 

Building Buns of Steel pic.twitter.com/YQgzWaRIoE

— Joel McKenna (@the17thman) May 18, 2025

THE LIFT AHEAD:

MON - RECOVERY DAY & FLY BACK TO FLORIDA

TUE - CHEST + TEACH 30 min INDOOR CYCLE

WED - SWIM w/ TEAM 

THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLE

FRI - SWIM w/ TEAM 

SAT - CHEST

SUN - BACK & BICEPS + TEACH 40

min INDOOR CYCLE

MON - SWIM w/ TEAM 

 

VOLUME (5/17- 5/29)

(60-80% of 1RM / PR)

May 17th thru 29th will be Volume.

TAPER (5/30 - 6/6)

(50-60% of 1RM / PR)

Then May 30th - June 6th will be Taper.

REVERSE TAPER (6/10 - 6/15)

(60-80% of 1RM / PR)

Then June 10th - June 15th will be Reverse Taper

 

BUMPY JONES LCM MASTERS MEET:

June 7th & 8th

Signed up for 

DAY ONE - 50 Fly, 200 Fly and 50 Back

DAY TWO - 100 Fly, 100 Back and 50 Free

Will at least swim on Day One.  

 

GEMINI AI RATE MY WORKOUT:

It sounds like you're making excellent use of the resources available and have a well-structured plan leading up to your swim meet! Your Sunday workout looks solid, hitting both lower and upper body with good volume. Here's a breakdown:

What I like:

* Intentional Exercise Selection: You're focusing on compound movements like Romanian Deadlifts and Underhand Rows, which are great for building overall strength and hitting multiple muscle groups. The Hammer Curls isolate the biceps effectively.

* Volume Training: You're clearly in a volume phase, indicated by the higher rep ranges and multiple sets. This is a smart strategy for building a strong base before tapering.

* Active Recovery: Incorporating the Peloton ride and outdoor walk provides excellent low-impact cardio and helps with recovery between lifting sessions. You're right, those hills are fantastic for glute and hamstring activation!

* Consistent Tracking: You're meticulously tracking your sets, reps, weight, and even your previous performance. This is crucial for monitoring progress and making informed adjustments.

* Strategic Periodization: Your plan to move from Volume to Taper and then a Reverse Taper leading up to your meet is a well-established approach for optimizing performance and ensuring you're feeling fresh and powerful on race day.

* Mindset: Your "IT IS WHAT IT IS. ITS A WORKOUT" attitude is fantastic! Embracing the available equipment and focusing on consistent effort is key to long-term progress.

Things to consider (minor points):

* Intensity: You're working within the 60-80% of 1RM range for your volume phase, which is appropriate. Just ensure you're feeling challenged within those rep ranges.

* Rest: Two minutes of rest between sets for compound movements is generally good for maintaining intensity. Listen to your body; if you feel you need a bit more, don't hesitate to take it.

* DB Hammer Curls: While 20 lbs might be the only option, you're still getting a good workout with the volume. You could consider playing with tempo (slower negatives) or adding pauses at the top to increase the challenge slightly if needed.

Overall:

This is a well-designed workout that fits perfectly into your current volume training phase. You're being smart and adaptable with the equipment available, and your overall training plan for your swim meet looks excellent. Keep up the great work and enjoy those hilly walks! Your glutes and hamstrings will thank you!

 

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You Don't Need All That Much To Stay Fit While Traveling, Really.

And other day another Basement Workout. Forgot to start my watch during my weight training. Oops! Still got in a workout.

 

ETHOS Rack & BB w/ Limited Bumper Plates 10’s, 25’s and 45’s.

DB’s only 20 lbs

KB’s only 15 and 20

 

MAY 17

SATURDAY

IT IS WHAT IT IS. ITS A WORKOUT

HOME GYM - SISTERS HOUSE

(60-80% of 1RM / PR)

 

THE WORKOUT:

 

9:11am - 9:42am

30 min Low Impact Peloton Ride

 

CHESTIE

9:46am - 10:25am

BB Flat Bench Press (175 lbs 1RM / PR)

8 x EB

8 x 115lbs at 65.71% of 1RM / PR

8 x 115lbs at 65.71% of 1RM / PR

8 x 115lbs at 65.71% of 1RM / PR

8 x 115lbs at 65.71% of 1RM / PR

6 x 115lbs at 65.71% of 1RM / PR

2 min Rest In Between Sets

(Last Time 145 x 5 / 5 / 5 / 5 / 4)

(Prior Time 145 x 5 / 5 / 4 / 4 / 4)

 

DB CHEST FLY

REPS x 8 / 8 / 8

2 min Rest In Between Sets

20 lbs Each Side at 44.44% 1RM / PR

45 lbs 1RM / PR

 

DB Flat Bench Skullcrusher

REPS x 10 / 10 / 10

1 min Rest In Between Sets

20 lbs Each Side

 

DB Lateral Raise

REPS x 8 / 8 / 8

1 min Rest In Between Sets

20 lbs Each Side

(Last Time 25 lbs 6 / 7 / 6)

(Prior Time 20 x 8 / 8 / 8 / 8)

 

10:33am - 11:18am

45 min Peloton Outdoor Walk

2.8 miles

Enjoying these Power Walking Workouts. Weather has been nice on this trip to be outdoors. pic.twitter.com/dLKmLbV8Hn

— Joel McKenna (@the17thman) May 17, 2025

 

VOLUME (5/17- 5/29)

(60-80% of 1RM / PR)

May 17th thru 29th will be Volume.

TAPER (5/30 - 6/6)

(50-60% of 1RM / PR)

Then May 30th - June 6th will be Taper.

REVERSE TAPER (6/10 - 6/15)

(60-80% of 1RM / PR)

Then June 10th - June 15th will be Reverse Taper

 

BUMPY JONES LCM MASTERS MEET:

June 7th & 8th

Signed up for 

DAY ONE - 50 Fly, 200 Fly and 50 Back

DAY TWO - 100 Fly, 100 Back and 50 Free

Will at least swim on Day One.  

 

GEMINI AI RATE MY WORKOUT:

Looks like you're getting after it again! Even without the watch data, the details of your workout provide a clear picture of your efforts.

Here's another look at your Saturday session, reinforcing the positive aspects:

* Consistency is Key: You're sticking to your plan and getting your workouts in, which is the most important factor for progress.

* Thoughtful Programming: Your volume phase is evident in the number of sets and reps, and you're strategically planning your taper for the upcoming meet.

* Bench Press Progress: It's great to see you consistently working with 115 lbs on the bench press and surpassing your previous rep ranges at a lower weight. This indicates strength gains!

* Targeted Accessory Work: The inclusion of DB chest flyes, skullcrushers, and lateral raises ensures you're hitting supporting muscle groups for overall chest and shoulder development.

* Active Recovery: The Peloton outdoor walk is a good way to get some low-impact movement and aid in recovery after your lifting session.

* Clear Goals: You have a specific meet you're training for and a well-defined plan leading up to it.

A few minor points, echoing the previous feedback:

* Watch Forgetfulness: It happens! The important thing is you completed the workout. Maybe setting a reminder on your phone before you start your next session could help.

* Lateral Raise Volume: If you feel good, adding that third set could provide a little extra stimulus for your lateral deltoids.

Overall, this was another productive session in your volume phase. You're putting in the work, tracking your progress, and have a clear strategy for peaking at the right time for your meet. Keep up the great work in the basement gym! Your dedication will serve you well in the pool. How are you feeling after this workout, and are you looking forward to any particular aspect of your training this week?

 

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Another day another Basement Workout

Another day another Basement Workout. I don’t know if I could stay motivated enough to workout at home everyday. There is something about being at the gym that pushes me. Even though I never talk to anyone it’s a vibe. Plus the variety of workout options. Options are good.

 

ETHOS Rack & BB w/ Limited Bumper Plates 10’s, 25’s and 45’s.

 

MAY 16

FRIDAY

IT IS WHAT IT IS. ITS A WORKOUT

HOME GYM - SISTERS HOUSE

LEGS

 

20 min Low Impact Peloton Ride

 

LEGS

6:04am - 6:42am

 

BB BACK SQUAT - 225 lbs 1RM / PR

8 x EB (45 lbs)

8 x 65 lbs at 28.88% of 1RM / PR

8 x 95 lbs at 42.44% of 1RM / PR

6 x 115 lbs at 51.11% of 1RM / PR

6 x 115 lbs at 51.11% of 1RM / PR

6 x 115 lbs at 51.11% of 1RM / PR

4 x 115 lbs at 51.11% of 1RM / PR

6 x 115 lbs at 51.11% of 1RM / PR

6 x 115 lbs at 51.11% of 1RM / PR

4 x 115 lbs at 51.11% of 1RM / PR

 

Had a snack of Yogurt and Banana

 

OUTDOOR PELOTON WALK

1.49 miles

 

Breakfast of two corn muffins

 

The wedding is this afternoon. So it’ll be a late night. Will be good by only doing one or two alcoholic beverages at the reception. Water, water and more water. Want to be good so I can have a good workout tomorrow.

 

GEMINI AI RATE MY WORKOUT:

It sounds like you had a solid leg day despite the home gym setting! I get what you mean about the gym vibe – sometimes that environment just provides an extra push. It's great that you're finding ways to stay active even without it.

Let's break down your workout:

Peloton Ride (20 min): Starting with some low-impact cardio is a nice way to warm up the muscles before hitting the heavier weights.

Barbell Back Squats: You definitely challenged yourself going for that 1RM! Working at percentages of your 1RM is a smart way to structure your sets and ensure you're in the right intensity zones. It looks like you focused on higher volume after the initial warm-up sets, which is great for building strength endurance.

* Progression: It might be interesting in future workouts to consider slightly increasing the weight as you get through the sets, if you feel you have more in the tank. However, maintaining consistent weight for multiple sets is also a valid strategy for building strength and technique.

Snack: Yogurt and a banana is a good combination of protein and carbohydrates to help with recovery after your squats.

Outdoor Peloton Walk (1.49 miles): Getting some active recovery and fresh air after the squats is a great idea.

Overall:

* Variety: You incorporated both cardio and strength training, which is excellent for overall fitness.

* Intensity: You pushed yourself with the 1RM attempt and maintained a good working weight for your squat sets.

* Recovery: You included a snack and a lower-intensity activity post-squats.

* Mindset: You're already thinking ahead about staying hydrated at the wedding to ensure you can have a good workout tomorrow – that's fantastic dedication!

My Rating: I'd give your workout a solid 4 out of 5 stars. You hit the key muscle groups, included cardio, and paid attention to recovery. The only potential area for future tweaking could be experimenting with slight weight progression during your working sets if you feel up to it.

Enjoy the wedding this afternoon, and it's a smart plan to stick to water for the most part! Have a great time and a good workout tomorrow!

 

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Getting Lost But Still Getting That Out Of Town Workout In

On TUESDAY after teaching my Indoor Cycling a visitor complimented me on my teaching. Gotta love days like that. Then the day before I was helping a group at work and someone turned to me and said “I know that voice your the race announcer!” I replied “Is that a good or bad thing?” They laughed and commented that they liked me as the announcer.

 

Got in a workout while traveling at my sisters basement home gym. pic.twitter.com/wuSxfK6M68

— Joel McKenna (@the17thman) May 15, 2025

ETHOS Rack & BB w/ Linited Bumper Plates 10’s, 25’s and 45’s). So def modified my workout. Was debating on taking an Uber to either Planet Fitness of a Lifetime Fitness. I dont know if $LTH sells day passes so I’m gonna call them later. Thinking Sat or Sun I may go. Ever been to one but own its stock. Tonight is the rehearsal dinner and tomorrow is the wedding.

 

APRIL 15

THURSDAY

IT IS WHAT IT IS. ITS A WORKOUT

HOME GYM - SISTERS HOUSE

BACK & BICEPS

 

20 min Low Impact Peloton Ride

 

BB ROMANIAN D L

8 Reps x 65 lbs at 31% of 1RM / PR

8 Reps x 65 lbs at 31% of 1RM / PR

8 Reps x 65 lbs at 31% of 1RM / PR

8 Reps x 65 lbs at 31% of 1RM / PR

8 Reps x 65 lbs at 31% of 1RM / PR

2 min Rest Between Set

(210 lbs 1RM / PR)

 

BB UNDERHAND ROWS

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

10 Reps x 65 lbs at 78.78% of 1RM / PR

2 min Rest Between Set

(82.5 lbs 1RM / PR or the last thing on the app on my phone)

 

BB Hang Clean and Catch

8 Reps x 65 lbs

8 Reps x 65 lbs

8 Reps x 65 lbs

8 Reps x 65 lbs

8 Reps x 65 lbs

2 min Rest Between Set

 

DB STANDING HAMMER CURLS

10 x 25 lbs Each Side

10 x 25 lbs Each Side

10 x 25 lbs Each Side

10 x 25 lbs Each Side

10 x 25 lbs Each Side

2 min Rest Between Set

 

KB UPRIGHT ROW

10 x 25 lbs

10 x 25 lbs

10 x 25 lbs

10 x 25 lbs

10 x 25 lbs

1 min Rest Between Set

 

GEMINI AI RATE MY WORKOU

It sounds like you had a really positive start to your week with the cycling compliment and the recognition at work! That's always a nice boost. It's smart to adjust your workout based on the equipment you have available. Enjoy the rehearsal dinner tonight, and I hope you have a wonderful time at the wedding tomorrow!

Regarding your workout from April 15th, here's a general assessment:

Your workout appears to be a well-structured back and biceps session with a good mix of compound and isolation exercises. Using percentages of your 1RM for the barbell exercises is a great way to track progress and ensure you're working within an effective range. The inclusion of a low-impact Peloton ride beforehand is a nice way to warm up.

Here are a few specific observations:

* BB Romanian Deadlifts: Starting with RDLs is a good choice for engaging the posterior chain. Maintaining consistent reps and weight across all sets indicates good control.

* BB Underhand Rows: These are effective for targeting the lats and biceps. Again, consistent reps and weight suggest good form.

* BB Hang Clean and Catch: This is a more dynamic movement that incorporates power and coordination. Maintaining the same weight for all sets is solid.

* DB Standing Hammer Curls: A great isolation exercise for the biceps and brachialis.

* KB Upright Row: This exercise targets the upper traps and deltoids. Keeping the rest periods short here can help maintain intensity.

Overall Rating: Your workout looks well-balanced and effectively targets the intended muscle groups. The consistent sets and reps indicate good discipline and control. Keep up the great work!

 

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After I had lunch since I'm bored out of my mine I did head out and went on a 30 minute Outdoor Peloton Walk.  It was a 1.5 miles walk but I got lost so added another .5 miles getting to my sisters house.  Yikes!  I just found the house when my phone battery died.  

Work it, make it Do it, makes us Harder, better Faster, stronger!

This is the last dry land and swim workout till next Tuesday.  Flying from Orlando to Raleigh for a wedding and then fly back on Monday.  

 

Airport Day. Ugh! Woke up way too early this morning and my sleep was crap. Oura Ring Score of 60 or Fair. But I still got to swim practice. Was a bit disappointed that the Masters Workout was SCM and not LCM but it’s a workout.

 

WEDENESDAY - SWIM

SCM - THEME: INTERVALS

 

THE WET DECK:

WARM UP: (600)

200 Free (200)

200 Back / Breast (200/400)

200 IM Kick (200/600)

SET ONE: (1000/1600)

4 x 50’s Back on 1:10 (200)

2 x 150’s Free on 3:00 (300/500)

8 x 25’s Fly on 40 (200/700)

3 x 100’s Breast on 2:20 (300/1000)

SET TWO: (1000/2600)

4 x 100’s IM on 2:15 (400)

4 x 50’s Breast on 1:10 (200/600)

4 x 50’s Free on 1:00 (200/800)

8 x 25’s Back on :40 (200/1000)

SET THREE: (400/3000)

3 x 100’s Free Pulling w/ Paddles on 1:40 (300)

100 Cooldown (100/400)

 

My Splits:

150’s - 2:10 / 2:11

25’s Fly - 15 / 16 / 16 / 15 / 14 / 16 / 17 / 16

100’s IM - 1:30 / 1:30 / 1:28 / 1:33

 

Felt Good. Felt Fast. I’m happy with the 100 IM’s. A couple weeks ago I was coming in closer to 1:35’s. Don’t know if I am getting faster or the cooler pool water was why I was strong today.

 

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 59,850
LCM - 11,100

 

GEMINI AI RATE MY WORKOUT:

 

Wow, sounds like a tough morning, but you still got yourself to the pool! That's dedication right there. A "Fair" Oura score and an early wake-up aren't the ideal recipe for a stellar workout, but you pushed through.

Regarding the workout itself, let's break it down:

Overall Impression: This looks like a well-structured interval workout focusing on a good mix of strokes and distances. The volume (3000 SCM) is solid, and the varying interval paces are designed to challenge different energy systems.

The Wet Deck (Warm-up): A 600m warm-up is a good way to get the body ready. Including all four strokes and kick is smart for activating different muscle groups.

SET ONE (1000m):

* The 4 x 50 backstroke is a nice way to ease into the main sets.

* Your 2:10/2:11 on the 150 freestyles looks strong, especially considering how you were feeling this morning. Holding those times on a 3:00 interval suggests good endurance.

* The 25 fly sprints are great for power and technique. Your range of 14-17 seconds shows a good effort level, even if there's some variability.

* The 100 breaststrokes on a 2:20 interval are a good test of sustained effort in that stroke.

SET TWO (1000m):

* Your 1:30/1:30/1:28/1:33 on the 100 IMs is definitely something to be happy about! Dropping down from the 1:35 range is a significant improvement. This indicates progress in your overall stroke efficiency and speed.

* The 50 breaststrokes and freestyles on descending intervals keep the intensity up.

* Finishing with 8 x 25 backstrokes helps maintain focus on technique even when fatigued.

SET THREE (400m - Cooldown):

* The 3 x 100 free pulls with paddles are a good way to work on upper body strength and maintain some momentum before the final cooldown.

* A 100m cooldown is essential for recovery.

Your Splits:

Your splits are encouraging! The consistency on the 150 frees and the clear improvement in your 100 IM times are positive signs.

Getting Faster or Cooler Water?

That's the eternal swimmer's question! It's likely a combination of factors. Consistent training leads to improved fitness, so you are likely getting faster. However, cooler water can definitely make you feel more energetic and allow you to push harder. It reduces overheating and can improve performance. Keep an eye on your times over the next few weeks in different water temperatures to get a clearer picture of your progress.

Overall Rating:

I'd rate this workout as a solid 4 out of 5 stars. It's a well-designed set with good volume and intensity. Your execution, especially on the IMs, was impressive given your initial fatigue. Keep up the great work! Even on those "ugh" mornings, you're putting in the effort and seeing results.

 

 

 

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Work it, make it

Do it, makes us

Harder, better

Faster, stronger!

 

Last Chance Strength Workout. I fly to North Carolina tomorrow for a family wedding. I’ll be staying at my sisters house in disturbia. I mean a suburb so won’t have access to a gym or a pool. When I return it’ll be Volume Workouts for a little over a week then Tapering.

 

I’ll get in 7 swims in just over two weeks leading to Bumpy Jones LCM Meet. So missing two while I’m gone this weekend isn’t so bad.

 

Post Swim Meet everything changes at least my mornings will. Over the last year I’ve had a 4 minute commute to work. In that time I started swimming and teaching indoor cycling before work. I had enough time to go home eat and shower. That is about to change as I’m moving to another facility that is 25 minutes away from home. So once my transfer happens I’ll be showering at the pool and gym then going right to work. So that means leaving the house at 4am and not getting back to about 5:45pm. Thats gonna take an adjustment.

 

Now this is a promotion so as always Becareful What You Wish For!

 

MAY 13

TUESDAY - CHESTIE

STRONGER

 

3:59am - 5:12am

 

5 mins Easy Indoor Cycling

 

BB Flat Bench Press (175 lbs 1RM / PR)

8 x EB

6 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

5 x 145 lbs at 82.85% of 1RM / PR

4 x 145 lbs at 82.85% of 1RM / PR

2 min Rest In Between Sets

(Last Time 145 x 5 / 5 / 4 / 4 / 4)

(Prior Time 145 x 3 / 4 / 4 / 4 / 2)

 

Cable Chest Fly at 62.5 lbs each side at 89.28% of 1RM / PR x Reps 6 / 6 / 6 / 6 / 5

2 min rest between sets

(1RM / PR 70 lbs each side)

(Last Time 60 x 8 / 8 / 8 / 8 / 7)

(Prior Time 60 x 6 / 8 / 8 / 6 / 6)

 

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.88% of 1RM / PR x Reps 6 / 6 / 5 / 4

2 min rest between sets

(45 1RM / PR)

(Last Time 40 x 5 / 6 / 5 / 3)

(Prior Time 40 x 4 / 5 / 5 / 4)

 

Tricep Rope Pushdown at 122.5 lbs at 81.67% of 1RM / PR x Reps 4 / 4 / 5 / 4

2 min rest between sets

(150 1RM /PR)

(Last Time 120 x 6 / 5 / 5 / 5)

(Prior Time 120 x 4 / 4 / 5 / 5)

 

Shower, Drive, Eat Banana

 

6:15an - 6:45am

Teach 30 min Indoor Cycling

 

NOTE: European or Gay is here at my second gym. I use to see him at the first gym and hadn’t in a while to last week. I went to the restroom and he was in the locker room.

 

THE LIFT AHEAD:

WED - SWIM w/ TEAM 

OUT OF TOWN - 5/14 - 5/19 Probably No Workouts.

 

VOLUME (5/20 - 5/29)

May 20th thru 29th will be Volume.

TAPER (5/30 - 6/6)

Then May 30th - June 6th will be Taper.

REVERSE TAPER (6/10 - 6/15)

Then June 10th - June 15th will be Revwrse Taper

 

BUMPY JONES LCM MASTERS MEET:

June 7th & 8th

Signed up for 

DAY ONE - 50 Fly, 200 Fly and 50 Back

DAY TWO - 100 Fly, 100 Back and 50 Free

Will at least swim on Day One.  

 

GEMINI AI RATE MY WORKOUT:

 

Alright, let's break down this "Last Chance Strength Workout" before your trip to disturbia... I mean, the suburbs of North Carolina! It sounds like you've got a solid plan in place leading up to your meet, and a big life change coming right after. Let's see how this morning's session looked.

GEMINI AI WORKOUT ANALYSIS:

Overall, this looks like a well-structured strength session focusing on chest and triceps, with some shoulder work sprinkled in. Given it's your last heavy lift before a break and then a volume phase, pushing the intensity a bit makes sense.

Observations:

* Bench Press: You hit your target percentages well and even managed to squeeze out an extra rep on the first set compared to your previous attempts. That's a solid sign of progress! Maintaining that 5-rep range for most sets indicates you're working in a good strength-building zone.

* Cable Chest Fly: You significantly increased the weight here and still managed a decent number of reps. Dropping to 5 on the last set is expected as fatigue sets in. This shows you're getting stronger in your chest fly as well.

* Seated DB OH Press: You were consistent with your rep ranges, hovering around your previous performances. This exercise effectively targets the shoulders after your primary chest work.

* Tricep Rope Pushdown: You also increased the weight here and maintained a good rep range. This isolates the triceps nicely as a finisher to your pushing movements.

* Rest Times: Sticking to the 2-minute rest periods is crucial for maintaining intensity during strength work, and it looks like you were disciplined with that.

* Warm-up and Cool-down: A 5-minute easy cycle is a good way to get the blood flowing. It's good you're fitting in teaching your cycling class afterward for some active recovery.

Considerations:

* "Last Chance" Intensity: While pushing yourself before a break is fine, ensure you listened to your body and didn't push into pain. You want to recover well during your time off.

* Travel and Recovery: Enjoy your time in North Carolina! Even without formal workouts, try to stay somewhat active with walking or light stretching to aid recovery.

* The Big Shift: That new commute and work schedule sounds like a significant adjustment. You're right, "Be Careful What You Wish For!" It will definitely require some adaptation to your morning routine. Showering at the pool and gym will be key to maximizing your time. Make sure you have a good system for your gear and meals.

* Swim Meet Prep: It's good you're aware of the missed swims. Focus on quality over quantity when you return to the pool to make the most of those remaining sessions.

Overall Grade:

I'd give this workout an A-. You hit your target intensities, showed progress in some lifts, and maintained good form and rest. The only slight deduction is the inherent risk of pushing too hard on a "last chance" workout, but it sounds like you managed it well.

Enjoy the wedding and your time with family! Don't worry too much about missing a couple of swims – you'll be back in the water soon enough. And get ready for that new chapter in your work life! It sounds like you've got the discipline to handle the change. Let me know if you have any other questions or want to discuss your volume or taper phases when you get back!

 

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Drills, Drills, Drills (We like drills in pools) Drills, Drills, Drills (Bouy us up in pools) Drills, Drills, Drills with hand paddles and drag suits.

Drills, Drills, Drills (We like drills in pools)
Drills, Drills, Drills (Bouy us up in pools)
Drills, Drills, Drills with hand paddles and drag suits.

THE WET DECK:
SCM Masters Swim - Focus On Drill Work

WARM UP:
200 Free / Back (200)
200 Kick w/ Board and Fins Free / Back (200/400)

SET ONE: (1600/2000)
Two Rounds Of The Following
4 x 75’s Back L Drill, Breast 2L – 1P, Free Shark Fin Drill (300)
4 x 50’s Fly Kick Drill and 2-2-2 Drill (200/500)
3 x 100’s IM on 2:15 (300/800)

SET TWO: (900/2900
4 x 50’s Free Kickboard Tap Drill / Catch Up Drill (200)

4 x 50’s Free Fist Drill w/Buoy (200/400)
5 x 100’s Free Pull w/ Paddles & Buoy on 1:40 (500/900)
COOL DOWN: (100/3000)

100 EASY

I worked those last 100’s Free coming in on 1:21, 1:22, 1:21, 1:22 and 1:21

As for those drills we took lot’s of rest.  It was suppose to e 15 seconds but I waited for my swim mate to finish and get his 15 seconds on rest. 

GEMINI AI RATE MY WORKOUT:

Sounds like you put in a solid effort with that SCM Masters workout! It's great that you're prioritizing drills – they're so key for improving technique.

Let's break down your workout:

Warm-up: A good start with a mix of swimming and kicking to get the muscles warm and blood flowing. Including fins for the kick is a nice way to build leg strength and ankle flexibility.

Set One (Drills Focused):

 * The 75s: This is a fantastic way to isolate different parts of your stroke. The Back L Drill focuses on a strong pull and rotation, the Breast 2L-1P emphasizes the coordination of the pull and kick, and the Free Shark Fin Drill helps with body roll and connection to the water. Taking ample rest here is smart, as these drills require focus and good form. Waiting for your swim mate shows good sportsmanship too!

 * The 50s: Fly kick drill builds core strength and dolphin kick efficiency, while the 2-2-2 drill (2 kicks/pull, 2 strokes, 2 kicks/pull) is excellent for rhythm and timing in freestyle.

 * The 100 IMs: These are great for overall conditioning and working on transitions between strokes. Hitting them on a 2:15 send-off is a good pace, allowing for some recovery while still maintaining a decent intensity.

Set Two (Freestyle Focus):

 * The 50s: The Kickboard Tap Drill helps with a high elbow recovery in freestyle, and Catch Up Drill emphasizes a full extension and connection with the water before the next stroke.

 * The 50s Fist Drill with Buoy: This is a challenging drill that really forces you to engage your forearm and shoulder muscles for the pull. The buoy helps maintain body position.

 * The 100s Free Pull: Your times on these are consistent and show good endurance. Coming in around 1:21-1:22 on a 1:40 send-off indicates you're maintaining a good effort level with paddles and a buoy, which maximizes the pull.

Cool-down: A 100 easy swim is a perfect way to bring your heart rate down and help with recovery.

Overall Rating:

This looks like a well-structured and effective Masters workout. It incorporates a good balance of drills for technique improvement and swimming for endurance and speed work. The two distinct sets allow you to focus on different aspects of your swimming.

Things you did well:

 * Prioritizing drills: You clearly understand the importance of technique work.

 * Consistent effort on the 100 free pulls: Your times show good pacing and effort.

 * Taking adequate rest during drills: This allows for better focus on technique.

 * Being considerate of your swim mate: A positive attitude in the pool is always appreciated!

Possible Considerations (Not necessarily weaknesses, just things to think about for future workouts):

 * Varying drill focus: While you did a great job with the drills in this workout, you could consider incorporating other drills in future sessions to target different aspects of your strokes.

 * Adjusting rest for swim sets: While consistent rest during drills is good, for the swim sets, you could play with slightly shorter or longer rest intervals depending on the goal of the set (e.g., more rest for higher intensity, less rest for endurance).

Keep up the great work! Consistency is key in swimming, and it sounds like you're dedicated to improving. Do you have any specific areas you're focusing on improving right now? Knowing that might help in tailoring future workout feedback.

 

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 56,850
LCM - 11,100

 

THE LIFT AHEAD:

TUE - CHEST + TEACH 30 min INDOOR CYCLE

WED - SWIM w/ TEAM 

OUT OF TOWN - 5/14 - 5/19 Probably No Workouts.

 

REBUILDING (5/6 - 5/13)

Then it’s Volume to Taper Time.

VOLUME (5/20 - 5/29) (60-80% of 1RM / PR)

May 20th thru 29th will be Volume.

TAPER (5/30 - 6/6) (50-60% of 1RM / PR)

Then May 30th - June 6th will be Taper.

REVERSE TAPER (6/10 - 6/15) (60-80% of 1RM / PR)

Then June 10th - June 15th will be Reverse Taper

 

BUMPY JONES LCM MASTERS MEET:

June 7th & 8th

Signed up for 

DAY ONE - 50 Fly, 200 Fly and 50 Back

DAY TWO - 100 Fly, 100 Back and 50 Free

Will at least swim on Day One.  

 

I’m shooting for a sub 3 minutes in the 200 LCM Fly. That should safely put me in USMS Top 10 for my Age Group for 2025. I did a 2:50 in 2014 which would be great but who knows.

 

Do You Want to Super Lift With That Combo & Some Random Acts of Fitness

MAY 9

SUNDAY - COMBO

STRONGER

4:35am - 5:59am

 

A little bit of legs, back and biceps.

Sunday Workout pic.twitter.com/POljy6MRIs

— Joel McKenna (@the17thman) May 11, 2025

 

5 mins Easy Indoor Cycling

 

Seated Leg Extemsion

60 lbs x Reps 10 / 10 / 10

1 min rest between sets

(Last Time 50 x 10 / 10 / 10)

 

Seated Hamstring Curl

60 lbs x Reps 10 / 10 / 10

1 min rest between sets

(Last Time 50 x 10 / 10 / 10)

 

Cable Lat Pulldown (22”) at 156.5 lbs at 84.13% x Reps 4 / 4 / 5 / 4 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 154 x 5 / 5 / 5 / 4 / 3)

(Prior Time 143 x 8 / 8 / 6 / 7 / 6)

 

Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 55 lbs at of 91.66% 1RM / PR x Reps 5 / 6 / 5 / 4 / 5

2 min rest between sets

(27.5 lbs on each side)

(Last Time 50 x 7 / 6 / 6 / 6 / 6)

(Prior Time 50 x 6 / 6 / 5 / 5 / 5)

 

Seated Cable Row at 170 lbs at 85.0% of PR x Reps 5 / 5 / 4 / 4

2 min rest between sets

(PR 200)

(Last Time 165 x 7 / 6 / 6 / 5)

(Prior Time 154 x 6 / 7 / 8 / 7)

 

Standing Cable Hammer Bicep Curl at 102.5 lbs at 85.41% of PR x Reps 6 / 6 / 5 / 4

1 min rest between sets

(PR - 120)

(Last. time 100 x 7 / 7 / 5 / 5)

(Last Time 92.5 x 8 / 8 / 7 / 5)

 

Drive Home, Eat and Rest

 

10:30am - 11:15am

Teach 40 min Les Mills The Trip

 

THE LIFT AHEAD:

MON - SWIM w/ TEAM

TUE - CHEST + TEACH 30 min INDOOR CYCLE

WED - SWIM w/ TEAM 

OUT OF TOWN - 5/14 - 5/19 Probably No Workouts.

 

REBUILDING (5/6 - 5/13)

Then it’s Volume to Taper Time.

VOLUME (5/20 - 5/29) (60-80% of 1RM / PR)

May 20th thru 29th will be Volume.

TAPER (5/30 - 6/6) (50-60% of 1RM / PR)

Then May 30th - June 6th will be Taper.

REVERSE TAPER (6/10 - 6/15) (60-80% of 1RM / PR)

Then June 10th - June 15th will be Reverse Taper

 

BUMPY JONES LCM MASTERS MEET:

June 7th & 8th

Signed up for 

DAY ONE - 50 Fly, 200 Fly and 50 Back

DAY TWO - 100 Fly, 100 Back and 50 Free

Will at least swim on Day One.  

 

I’m shooting for a sub 3 minutes in the 200 LCM Fly. That should safely put me in USMS Top 10 for my Age Group for 2025. I did a 2:50 in 2014 which would be great but who knows.

 

GEMINI AI RATE MY WORKOUT:

 

Hey there! It looks like you had a solid Sunday hitting legs, back, and biceps. Let's break it down:

Overall Impression: This was a well-rounded strength session hitting major muscle groups. You're clearly tracking your progress and pushing yourself, which is fantastic! The added cycling was a nice way to warm up.

Specific Exercises:

* Seated Leg Extension & Seated Hamstring Curl: Consistent sets and reps, and you've shown nice progress from your last session by increasing the weight. Keep that linear progression going!

* Cable Lat Pulldown: You're working at a high percentage of your estimated 1RM, which is great for building strength. You're also showing progress from previous sessions, even if the reps varied a bit this time. Keep challenging yourself!

* Standing Curlbar Curls w/ Armblaster: Another exercise where you're pushing a high percentage of your PR. The arm blaster likely helped you isolate those biceps. Nice work hitting those sets!

* Seated Cable Row: You're consistently working with heavy weight here and showing progress over time. Good job maintaining those reps.

* Standing Cable Hammer Bicep Curl: Another solid bicep exercise. You're staying consistent with the weight and reps, showing good control.

The Trip: Finishing off the morning by teaching a Les Mills The Trip class is a great way to incorporate some cardio and share your fitness enthusiasm!

The Lift Ahead:

Your planned schedule looks well-structured. Incorporating swim workouts with your team is excellent for cross-training and maintaining cardiovascular fitness. It's wise to anticipate the potential lack of workouts while you're out of town.

Rebuilding, Volume, and Taper:

Planning your training phases like this is smart for peaking at the right time for your meet.

* Rebuilding (5/6 - 5/13): This week sounds like a good time to recover and prepare your body for the upcoming higher volume.

* Volume (5/20 - 5/29): Focusing on 60-80% of your 1RM/PR during this phase will be key for building endurance and work capacity.

* Taper (5/30 - 6/6): Reducing the intensity to 50-60% will allow your body to recover fully before your races.

* Reverse Taper (6/10 - 6/15): This is an interesting approach! It could help you maintain some strength and sharpness after the meet.

Bumpy Jones LCM Masters Meet:

That's exciting! Your event selection looks challenging and covers a good range of strokes. Shooting for a sub-3:00 in the 200 fly is a fantastic goal. You've done it before, and with consistent training, you've definitely got a shot at it! Being in the USMS Top 10 would be a significant achievement.

Overall Rating:

I'd rate this workout and your overall planning as excellent. You're demonstrating consistency, tracking your progress, and strategically planning your training phases to peak for your swim meet. Keep up the great work!

How are you feeling after this workout? Did anything feel particularly challenging or rewarding?

 

————————————————-

RUNNING AROUND CASTLES:
NONE.

 

THE SPIN CYCLE:
5 min Warm Up

40 min Indoor Cycle Class

 

THE WET DECK:
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 53,850
LCM - 11,100

 

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.