Saturday. Chestie, Shoulders and Triceps plus cardio. I did hit snooze a few times but hey it's Saturday! I did get to the gym about 15 - 20 minutes later then my weekday visits. The gym was empty and then only had one other person. That's it! Gotta love a gym on a Saturday at 4am. Everyone sleeps in. With a swim meet in just a few days it's time to pull back for a quick taper week. The plan is after Fri/Sat at the swim meet I'm back in the gym on Sunday to GO HARD. It'll be time to BUILD ME BACK, STRONGER, FASTER AND BETTER. Plus gotta start running as I got the 5K and 10K in less then a month. Don't need to go crazy with running but some running is in store.
CHEST, SHOULDERS AND BICEPS - SATURDAY
THE WORKOUT:
5 min Peloton / Spin / Cycle Warming Up
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 135 at 77.14% of 1RM / PR
6 x 135 at 77.14% of 1RM / PR
6 x 135 at 77.14% of 1RM / PR
5 x 135 at 77.14% of 1RM / PR
5 x 135 at 77.14% of 1RM / PR
(Last Time 150 x 4/5/4/3/2)
(Last Time 145 x 6/6/6/6/5)
(Prior Time 135 x 8/8/8/8/8)
Seated DB OH Press at 30 lbs x Reps 8 / 8 / 8 / 8 /
(Last Time at 40 x 7 / 8 / 7 / 6 / ?)
(Prior Time at 40 x 4 / 6 / 8 / 6 / 5)
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
Cable Chest Fly at 60 lbs at 72.72% of PR x Reps 8 / 8 / 8 / 8 / 8
(Last Time 72.5 x 8 / 8 / 7 / 7 / 6)
(Prior Time 72.5 x 6 / 6 / 6 / 6 / 6)
(PR 82.5 lbs each side)
Tricep Rope Pushdown at 120 lbs at 80% of PR x Reps 6 / 6 / 6
(Last Time 130 x 8 / 7 / 7 / 6 / 6)
(Prior Time 130 x 8 / 7 / 6 / 6 / 5)
Hammer Strength Abdominal Crunch at 30 lbs x Reps 8 / 8 / 8
THE BREAKDOWN:
CHEST PRESS - Light Again! Swim Meet on Friday and Saturday so gotta taper / DELOAD.
OH PRESS - Lighter!
CHEST FLY - Lighter yet again!
TRICEP PUSHDOWN - Lighter...
AB CRUNCH - What is this? New movement. Gotta strengthen my core.
OVERALL - A very quick taper. The next few workouts are all DELOAD / TAPER. After the swim meet it's build it back stronger.
THE SPIN CYCLE:
5 minute Warm Up
Taught 30 Min Spin Class
Will practice The Trip this afternoon for two hours or so.
THE WET DECK:
NONE
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL.
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
THE RUN DOWN:
NONE
runDISNEY:
NONE
THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BICEPS + TEACH 30 Min Spin
FRI & SAT - SWIM MEET
SUN - BUILD ME UP BUTTERCUP!
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:
National Senior Games athletes Vickie Liddell and Julie Summers didn’t pick up their sports until their 60s and 50s respectively. Sam Barnabas decided he wanted to compete at the national level for the first time at 80.
LA28:
NONE
ONE MORE REP:
NONE
THE MONEY SHOT:
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