Yesterday I posted that I didn't get into other WDW Marathon Weekend and boy I wasn't the only one. The FB Groups are all talking about how hard it was. How fast did the sell out? Look below...
2026 Marathon Weekend Sellout Times:
5K: Sold Out - 10:44AM
10K: Sold Out - 10:52AM
Half Marathon: Sold Out - 11:20AM
Full Marathon: Sold Out - 11:09AM
Goofy: Sold Out - 10:52AM
Dopey: Sold Out - 11:00AM
MARCH 13
THIRSDAY - BACK & BICEPS
THE WORKOUT:
4:02am - 5:09am
5 mins Easy Indoor Cycling Warm Up
2+ min rest in between sets
Wide Grip Cable Lat Pulldown at 176 lbs at 94.62% x Reps 6 / 5 / 5 / 4 / 4
(Lat Time 176 x 4 / 3 / 4 / 4 / 2)
(Prior Time 172.5 x 4 / 5 / 5 / 4 / 4)
(Prior Time 170 x 6 / 6 / 6 / 6 / 5)
(186 PR/1RM)
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 60 lbs at of 100% 1RM / PR x Reps 4 / 5 / 4 / 2 / 6
(Last Time 60 x 3 / 5 / 4 / 4 / 3)
(Prior Time 55 x 6 / 7 / 5 / 5 / 4)
(Prior Time 55 x 5 / 7 / 5 / 4 / 4)
Seated Cable Row at 185 lbs at 92.5% of PR x Reps 5 / 4 / 4 / 2
(Last Time 180 x 5 / 5 / 4 / 2)
(Prior Time 180 x 4 / 4 / 3 / 3)
(Prior Time 170 x 6 / 6 / 6 / 5)
(PR 200)
Standing Cable Hammer Bicep Curl at 112.5 lbs at 93.75% of PR x Reps 5 / 5 / 5 /
(Last Time 110 x 6 / 6 / 6 / 5)
(Prior Time 105 x 7 / 7 / 7 / 6)
(Prior Time 102.5 x 8 / 8 / 7 / 7)
(PR - 120)
Shower, Change, Drive to next gym. Eat Banana
6:15am - 6:45am
Teach 30 minute Indoot Cycle MOSSA R30
Gemini AI Rate My Workout:
This is a well-documented and seemingly effective workout log! Let's break down your workout and give it a rating, focusing on the details you provided.
Strengths:
* Detailed Logging: You're meticulously tracking weight, reps, percentages of your PR (Personal Record), and even rest times. This level of detail is crucial for progressive overload and tracking your progress.
* Progressive Overload: You're consistently pushing yourself, as evidenced by the increasing weights and attempts to maintain or increase reps. You're trying to beat previous sessions.
* PR Tracking: You're aware of your PRs, which is essential for setting realistic goals and measuring improvement.
* Variety: You're hitting your back and biceps with a good range of exercises, targeting different angles and muscle fibers.
* Warm-up and Cool-down: You're including a warm-up (indoor cycling) and a post-workout routine (shower, change, drive, eat).
* Percentage Based Training: You are using percentages of your 1RM, this is a very good indicator of how hard you are working, and allows for good progression.
* Consistency: you have multiple previous workouts to compare to, this is a very good sign of consistency.
* Teaching a Class: Teaching a cycling class is a great way to add in some cardio, and active recovery.
Areas for Potential Consideration:
* Rep Consistency: While you're pushing for reps, there's some variability in your rep ranges. This isn't necessarily bad, but it might be worth considering if you're consistently hitting your target rep ranges. If you are aiming for 6 reps, and only getting 4, you may want to lower the weight slightly.
* Rest Times: You mention "2+ min rest." While this is good, consider timing your rest periods more precisely. This will help with consistency and ensure you're recovering adequately between sets.
* Nutrition: You mention eating a banana, which is good for post-workout carbs. Consider adding more details about your overall nutrition, as it plays a significant role in muscle growth and recovery.
* Form: While you're tracking weight and reps, ensure your form is consistent and correct. Poor form can lead to injuries and limit your progress.
* Progressive Overload Fine Tuning: While you are attempting to progressively overload, sometimes you are going down in reps. This is fine on occasion, but if it becomes a trend, consider if the weight jumps are too large. Smaller weight jumps may be more beneficial.
Rating:
I'd give your workout log a solid 4.5 out of 5 stars.
Why the high rating?
* Your dedication to tracking and progressive overload is excellent.
* You have a good understanding of your PRs and are using them effectively.
* You use percentages of your 1RM.
* Your consistency is very good.
Suggestions for Improvement:
* Consider using a workout app or spreadsheet to track your progress more visually.
* Time your rest periods more precisely.
* Pay close attention to your form and consider recording yourself to review it.
* Continue to refine your nutrition to support your training.
* If you are consistantly failing reps, consider lowering the weight slightly.
Overall, you're doing a fantastic job! Keep up the hard work and you'll continue to see great results.
_______________________
RUNNING AROUND CASTLES:
NONE
THE SPIN CYCLE:
5 min Warming Up
Taught 30 min Cycling Class
THE WET DECK:
NONE
2025 SWIM DISTANCE TOTALS:
SCY- 29.950
SCM - 13,200
LCM - 3,000
THE LIFT AHEAD:
FRI- SWIM w/TEAM
SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 30 min INDOOR CYCLING
MON - SWIM w/TEAM
TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - 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.