A Day Late, A Workout Short Plus Some Thursday Random Acts of Fitness

DAY SIX / WEEK FIVE OF SIX
 
THE WEIGH IN:
SUNDAY - 174 lbs
MONDAY - 173.6 lbs
TUESDAY - 173.6 lbs
WEDNESDAY - 174.0 lbs
THURSDAY - 173.2
 

DAY SEVEN / WEEK THREE OF SIX

THE WEIGH IN:
175.4 lbs

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - N/A

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

ACTUAL MACROS:
CARBS - N/A
FAT - N/A
PROTEIN - N/A

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE
TAUGHT 30 MIN SPIN CLASS

THE WET NOTE:
2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 11,800

THE RUN DOWN:
PELOTON TREAD RUN

runDISNEY:

THE LIFT AHEAD:
FRI - NO GYM DAY / SWIM w/TEAM
SAT - runDISNEY SPRINGTIME SURPRISE 10K
SUN - NO GYM DAY/ Cyclebar Class
MON - SWIM
TUE - TEACH 30 MIN SPIN
WED - SENIOR GAMES SWIMMING
THU - SENIOR GAMES SWIMMING
FRI - NO GYM DAY
SAT - CHESTIE + TEACH 2 x 30 MIN SPIN CLASSES


RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT ON THURSDAY WITH - Low Impact Circuit, Walk Away the Pounds, Yoga, Water Aerobics, Masters Swim Team and the FitClub.

IN MY HEAD:
LOTS

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
4/18/24 - Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

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.


Last Chance Strength Day De-Load Back/Biceps And Some Random Acts of FItness

DAY FIVE / WEEK FIVE OF SIX
 
THE WEIGH IN:
SATURDAY - 176.2 lbs
SUNDAY - 174 lbs
MONDAY - 173.6 lbs
TUESDAY - 173.6 lbs
WEDNESDAY - 174.0 lbs

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,976 Calories

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

ACTUAL MACROS:
CARBS - 286 g
FAT - 65 g
PROTEIN - 197 g

THE WORKOUT:

DE-LOAD BACK & BICEPS
 
LAST CHANCE WORKOUT
 
Target - 40-60% of my 1RM / PR
 
5 min Spinning Warmin Up
 
Cable Lat Pulldown
8 x 99 lbs at 56.25% of 176 lbs 1RM / PR
8 x 99 lbs at 56.25% of 176 lbs 1RM / PR
8 x 99 lbs at 56.25% of 176 lbs 1RM / PR
8 x 99 lbs at 56.25% of 176 lbs 1RM / PR
8 x 99 lbs at 56.25% of 176 lbs 1RM / PR
 
Curlbar Preacher Curl at 12.5 lbs (50% of 25 lbs) each side x Reps 8 / 8 / 8 / 8 /
 
Seated Cable Row at 77 lbs (46.66% of 165 lbs) x Reps 8 / 8 / 8 / 8 / 8
 
Standing Cable Hanmer Bicep Curl at 50 lbs (50% of 100 lbs) x Reps 8 / 8 / 8 / 8 /

THE BREAKDOWN:
THE DE-LOAD.  Last Weight Training Workout to Saturday the 27th

THE SPIN CYCLE:
5 Min Warm UP

THE WET NOTE:
NONE
2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 11,800

THE RUN DOWN:

30 MIN PELOTON TREAD RUN

runDISNEY:

THE LIFT AHEAD:
THU - WALK ON TREAD + TEACH 30 MIN SPIN
FRI - NO GYM DAY / SWIM w/TEAM
SAT - runDISNEY SPRINGTIME SURPRISE 10K
SUN - NO GYM DAY/ Cyclebar Class
MON - SWIM
TUE - TEACH 30 MIN SPIN
WED - SENIOR GAMES SWIMMING
THU - SENIOR GAMES SWIMMING
FRI - NO GYM DAY
SAT - CHESTIE + TEACH 2 x 30 MIN SPIN CLASSES

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TO INSPIRE OTHERS TO MOVE THROUGH LIFE ON WEDNESDAY WITH -
Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.

IN MY HEAD:
LOTS
Need to start programming workouts for the next few months or at least a roadmap.  I'm going to continue to teach spin on TUE/THUR/SAT so that is a given.  I did sign up for runDISNEY Virtual 5K Series this summer so I'd like to run/walk those on the tread.  I signed up for a swim meet in Sarasota in June so gotta train/swim for that.  Then I also plan on swimming in Gainesville Senior Games, Rowdy Gaines Meet and Florida State Senior Games so swimming will continue.  Then runDisney Food & Wine I got the 5k and 10k, WDW Marathon Weekend I have the 10K and hoping to get in the Princess Half Marathon Weekend Challenge of 5k, 10k and 1/2 Marathon.  So got a lot coming up in the next year.  

THE BOOKSHELF:
NONE

ONE MORE REP:

$LTH Life Time Teams up with Ben and Collin Johns, and Pickleball 360, to Deliver Educational Pickleball Video Series

THE MONEY SHOT:
4/16/23 Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

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.


What Is Your Answer When Dua Lipa asks Do you practice everything that you preach? Thinking Abouts Those Random Acts of Fitness

DAY FOUR / WEEK FIVE OF SIX
 
THE WEIGH IN:
FRIDAY - 173.8 lbs
SATURDAY - 176.2 lbs
SUNDAY - 174 lbs
MONDAY - 173.6 lbs
TUESDAY - 173.6 lbs

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3,299 Calories

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

ACTUAL MACROS:
CARBS - 300 g
FAT - 80 g
PROTEIN - 227 g

THE WORKOUT:

Last Chest Day To About 4/28
 
DE-LOAD CHESTIE
DE-LOAD SHOULDERS
DE-LOAD TRICEPS
 
Target - 40-60% of my 1RM / PR
 
BB Chest Press
10 x EB
8 x 100 lbs at 58.82% of 1RM / PR
8 x 100 lbs at 58.82% of 1RM / PR
8 x 100 lbs at 58.82% of 1RM / PR
8 x 100 lbs at 58.82% of 1RM / PR
8 x 100 lbs at 58.82% of 1RM / PR
 
Cable Chest Fly at 30 lbs at 46.15% of my PR x Reps 8 / 8 / 8 / 8 / 8
 
Cable Lateral Raise at 15 lbs each side at about 50% of my PR x Reps R/L
8 / 8
8 / 8
8 / 8
8 / 8
 
Tricep Rope Pushdown at 50 lbs at 45.45% of my PR x Reps 10 / 10 / 10 / 10 / 10
 
Cybex Shoulder Press at 30 lbs x Reps 9 / 8 / 8 / 8 / 8

THE BREAKDOWN:
Not Much To Say As It's De-Load week

THE SPIN CYCLE:

THE WET NOTE:
NONE
2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 11,800

THE RUN DOWN:
NONE
Walked 10 minutes on tread before teaching spin

runDISNEY:
NONE

THE LIFT AHEAD:
WED - BACK & BI + PELOTON TREAD RUN
THU - WALK ON TREAD + TEACH 30 MIN SPIN
FRI - NO GYM DAY / SWIM w/TEAM
SAT - runDISNEY SPRINGTIME SURPRISE 10K
SUN - NO GYM DAY/ Cyclebar Class
MON - SWIM
TUE - TEACH 30 MIN SPIN
WED - SENIOR GAMES SWIMMING
THU - SENIOR GAMES SWIMMING
FRI - NO GYM DAY


RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT ON TUESDAY WITH -
Walk Away The Pounds, Stretch Aging Backward, Tai Chi, Body Sculpting for Seniors, Cardio Dance, Low Impact Circuit, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub.

DIRECT ACTS OF FITNESS:
TAUGHT 30 MIN SPIN CLASS THIS MORNING

IN MY HEAD:
LOTS
Everything you say is soundin' so sweet (ah-ah)
But do you practice everything that you preach? (Ah-ah)
I need something that'll make me believe (ah-ah)

Do I practice everything I preach? Do I always look through the lens of Random Acts of Fitness? Yesterday in a meeting I heard something that disturbed me a bit. I’m not going to focus on who or what was said but I’m going to focus on my mindset. Am I practicing what I am preaching?

THE BOOKSHELF:
NONE

ONE MORE REP:


New York City's Largest Indoor Pickleball Destination Opens in THE PENN DISTRICT on April 15th as Life Time Expansion Continues

THE MONEY SHOT:

Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT -  

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.


On The De-Load, Moving With Joy Through Music & A Bit Of Random Acts of Fitness

ON THE DE-LOAD - Sounds like a Bravo Reality TV Show

DAY THREE / WEEK FIVE OF SIX

THE WEIGH IN:
FRIDAY - 173.8 lbs
SATURDAY - 176.2 lbs
SUNDAY - 174 lbs

MONDAY - 173.6 lbs

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,648 Calories

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

ACTUAL MACROS:
CARBS - 216 g
FAT - 77 g
PROTEIN - 162 g

ON THE DL I MEAN DOWN LOW I MEAN DE-LOAD

DE-LOAD LEG DAY

THE WORKOUT

5 Mins Spinning Warm Up
 
5 Seta of BB Romanian Deadlift
8 x EB
8 x 75 lbs at 35.71% of 1RM / PR
8 x 75 lbs at 35.71% of 1RM / PR
8 x 75 lbs at 35.71% of 1RM / PR
8 x 75 lbs at 35.71% of 1RM / PR
(210 lbs 1RM / PR)
 
5 Sets of 45 Degree Hack Squat at 90 lbs
8 x 90 lbs at 25.00% of 1RM / PR
7 x 90 lbs at 25.00% of 1RM / PR
7 x 90 lbs at 25.00% of 1RM / PR
6 x 90 lbs at 25.00% of 1RM / PR
6 x 90 lbs at 25.00% of 1RM / PR
(360 lbs 1RM / PR)
 
30 min Peloton Tread Run Adv Beg
HILL, ENDURANCE & HITT
 
THE BREAKDOWN:
BB ROMANIAN DEADLIFT - Just to get moving.
HACK SQUAT - Did someone say DE-LOAD!
OVERALL - This most likely is my last Leg Workout to Monday, April 29th!

THE SPIN CYCLE:
5 MIN WARMING UP

THE WET NOTE:
NONE
2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 11,800

THE RUN DOWN:

30 MIN ADV BEG RUN
HILL, ENDURANCE & HITT

runDISNEY:

I hate running, but I did Disney World’s marathon. Here’s why it’s different.

THE LIFT AHEAD:
TUE - CHESTIE + TEACH 30 MIN SPIN + SWIM (after work)
WED - BACK & BI + PELOTON TREAD RUN
THU - WALK ON TREAD + TEACH 30 MIN SPIN
FRI - NO GYM DAY
SAT - runDISNEY SPRINGTIME SURPRISE 10K
SUN - NO GYM DAY
MON - SWIM
TUE - TEACH 30 MIN SPIN
WED - SENIOR GAMES SWIMMING
THU - SENIOR GAMES SWIMMING
FRI - NO GYM DAY

RANDOM ACTS OF FITNESS:
MY CENTERS TODAY ARE IMPLEMENTING PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SUPPORT ON THIS MONDAY WITH - Pilates, Yoga, Walking Aerobics, 2 x Bone Builders, Water Aerobics and the FitClub.

HIGh-5'ed - One other person was in my Peloton Tread Class and I gave them a virtual HIGH-5!

SENIOR GAMES - Today we have a prep meeting for our 2024 Senior Games.  It kicks off Friday which I'll miss as I'll be at runDISNEY!

IN MY HEAD:
LOTS
WHY RANDOM ACTS OF FITNESS?  
To remind myself daily of everything around me at work and life and feeds my Why, that nourishes my soul and guides me to my North Star / Mission Statement of TO IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT. 

THE BOOKSHELF:
NONE
- Today's Daily Readers didn't speak to me.
Did a full chapter in the car of THE JOY OF MOVEMENT.  Then came home and highlighted a few things.  Eventually when I get done with the book I'll do a book report like post.

ONE MORE REP:

Fitness for Foodies with Reed: How to Stay Healthy While Exploring Culinary Delights

THE MONEY SHOT:
NONE
MARKET CLOSED

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.


On The DL Or Programming The De-Load Plus Some Random Acts Of Fitness

DAY TWO / WEEK FIVE OF SIX

THE WEIGH IN:

THURSDAY - 174.6
FRIDAY - 173.8 lbs
SATURDAY - 176.2 lbs
SUNDAY - 174 lbs

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,870 Calories

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

ACTUAL MACROS:
CARBS - 200 g
FAT - 74 g
PROTEIN - 226 g

BACK IT UP / PUMP IT UP / GET IT WET!
 
DONT CALL IT A DE-LOAD OR DO?
 
Today I dropped back to 60- 80% of my 1RM / PR. Moving down to 40-60% of my 1RM / PR on my next workout.
 
BACK  & BICEPS

THE WORKOUT:

5 minutes Spinning Warming Up
 
Cable Lat Pulldown
8 x 148 lbs at 84.09% of 176 lbs 1RM / PR
8 x 148 lbs at 84.09% of 176 lbs 1RM / PR
8 x 148 lbs at 84.09% of 176 lbs 1RM / PR
8 x 143 lbs at 81.25% of 176 lbs 1RM / PR
8 x 143 lbs at 81.25% of 176 lbs 1RM / PR
 
Curlbar Preacher Curl at 15 lbs (60% of 25 lbs) each side x Reps 8 / 8 / 8 / 8 / 8
 
Seated Cable Row
135 lbs (81.81% of 165 lbs) x Reps 8 / 8
120 lbs (72.72% of 165 lbs) x Reps 8 / 8 / 8
 
Standing Cable Hanmer Bicep Curl
70 lbs (70% of 1RM / PR) x Reps 8 / 8
60 lbs (60% of 1RM / PR) x Reps 10 / 8 / 8

THE BREAKDOWN:
DE-LOAD
CABLE LAT PULLDOWN - STEADY FREDDY.  Dropped down to 81% of 1RM.  Knowing myself it's gonna be hard to work out at 40 - 60% of my 1RM.  But with Senior Games Swimming next week I got to.  Plus when I get back to the gym on the 27th I'm gonna to start easy and then come May start to KILL IT.  
PREACHER CURL - DE-LOAD
CABLE ROW - Another movement that is gonna be hard on my mind and ego to work 40 -60% at.
HAMMER CURL - THE EGO HAS LANDED.  Gotta get past the ego.
OVERALL- I programmed the De-Load or Taper right before runDisney and Senior Games.  Once all this is over May will be about getting new PR's!

THE SPIN CYCLE:
Just the 5 Min Warming Up.

THE WET NOTE:
Swim later with team!
And I did!

LCM SWIM WORKOUT

WARM UP
200 Swim / 100 Kick / 100 Pull SKIPS (400)
DRILL WORK (300/700)
100 Back w/ Paddles
100 Breast w/ Fly Kick
50 Free Skulling
50 Free Catch Up
FREE SET
400 Free (300 Pace / 100 Faster) (400/1100)
IM SET:
50 Stroke / 50 Easy Free IM Order (400/1500)
2 x 100's IM (200/1700)
FREE SET
200 Breathing every 5 or 7 stroke (200/1900)
OFF BLOCKS
Practicing Starts

That's It.  I think.  My watch recorded the workout in yards so I can't really tell.  After swimming I had lunch with a few of the team folks, came home and napped an hour.  Swimming just takes it out of me.  I'm so not ready for Senior Games

2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 11,800

THE RUN DOWN:
NONE

runDISNEY:

THE LIFT AHEAD:
MON - LEG DAY + PELOTON TREAD RUN
TUE - CHESTIE + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG DAY + TEACH 30 MIN SPIN
FRI - NO GYM DAY
SAT - runDISNEY SPRINGTIME SURPRISE 10K
SUN - NO GYM DAY
MON - SWIM
TUE - TEACH 30 MIN SPIN
WED - SENIOR GAMES SWIMMING
THU - SENIOR GAMES SWIMMING


RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT ON SUNDAY WITH -
Yoga, the sports pool with walkers and swimmers. Oh and the FitClub

IN MY HEAD:
LOTS

THE BOOKSHELF:

ONE MORE REP:

THE MONEY SHOT:
NONE
MARKET CLOSED

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.


We Want Happy Liftings, Happy Liftings. If You Want Sad Things Watch The News Plus Some Random Acts of Fitness

Ever make mistakes in life? Let’s make them birds. Yeah, they’re birds now.”

DAY ONE / WEEK FIVE OF SIX

THE WEIGH IN:
THURSDAY - 174.6
FRIDAY - 173.8 lbs
SATURDAY - 176.2 lbs

That’s why I hate daily weigh in’s. They are meaningless it’s the long term treading that is meaningful.

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3,013 Calories

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

ACTUAL MACROS:
CARBS - 306 g
FAT - 69 g
PROTEIN - 173 g

“There’s nothing wrong with having a tree as a friend.”

SATURDAY - CHESTIE IS MY BESTIE OH AND SOME SHOULDERS & TRICEPS

THE WORKOUT

5 mins Spinning Warming Up
 
BB Flat Bench Press
10 x EB
8 x 145 lbs at 85.29% of 1RM / PR
8 x 145 lbs at 85.29% of 1RM / PR
8 x 145 lbs at 85.29% of 1RM / PR
8 x 145 lbs at 85.29% of 1RM / PR
5 x 145 lbs at 85.29% of 1RM / PR
3 x 145 lbs at 85.29% of 1RM / P
(Last Time 7/7/8/7/7/4)
 
Standing Cable Fly at 65 lbs each side x Reps 6 / 6 / 8 / 7 / 6
 
Standing Cable Lateral Raise at 30 lbs each side x Reps R/L
6 / 6
6 / 6
6 / 6
6 / 6
6 / 6
 
Standing Cable Tricep Pulldown at 110 lbs x Reps 10 / 10 / 10 / 9 / 8
(Last Time 10/9/9/8/8)

THE BREAKDOWN:
The last heavy day for Chestie.  I got one more Chest Day.  My last Chest Day will be Tuesday the 16th.  Then not again to Saturday the 27th.
BB CHEST PRESS - FELT GOOD.  The first four sets I was killing it and then the wall.  Still the same total number of reps as last time.
CABLE FLY - Up 2.5 lbs.  65 is a struggle.  SMALL PROGRESS
LAT RAISE - Did all my reps at 30lbs.  Last time it was only the two sets.  PROGRESSIVE OVERLOAD
TRICEP PULLDOWN - MORE REPS THAN LAST TIME.
OVERALL - Let the taper begim!  

THE SPIN CYCLE:

5 Min Warming Up / Teach 30 Min Spin at 8:30am

THE WET NOTE:
NONE
Swim tomorrow w/ team
2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 9,900

THE RUN DOWN:
NONE (may run after spinning)
30 mi

runDISNEY:

7 Days To Go!

THE LIFT AHEAD:
SUN - BACK & BI + SWIM w/ TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - CHESTIE + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG DAY + TEACH 30 MIN SPIN
FRI - NO GYM DAY
SAT - runDISNEY SPRINGTIME SURPRISE 10K
SUN - NO GYM DAY
MON - SWIM
TUE - TEACH 30 MIN SPIN
WED - SENIOR GAMES SWIMMING
THU - SENIOR GAMES SWIMMING

“We want happy paintings. Happy paintings. If you want sad things, watch the news.”

RANDOM ACTS OF FITNESS:
ON SATURDAY MY CENTERS IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT WITH - Yoga, Water Aerobics, Masters Swimming and the FitClub

IN MY HEAD:
LOTS
Taking a 3.5 hour painting class entitled PAINT LIKE BOB ROSS IN ONE DAY: MY FIRST PAINTING.

THE BOOKSHELF:

ONE MORE REP:
NONE

THE MONEY SHOT:

04/12/24 Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT - chart via YahooFinance

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


Can Never Have Too Many Leg Day Workouts And Some Random Acts of Fitness

DAY SIX / WEEK FOUR OF SIX

THE WEIGH IN:
174.6 lbs

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3,472 Calories

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

ACTUAL MACROS:
CARBS - 281 b g
FAT - 104 g
PROTEIN - 224 g

As I had a work event yesterday into the night we ate pizza for dinner.  Work paid for it so two slices. On the happy side of things today makes two days in a row under 175!  I was aiming for 170 lbs by May 1st but don't think that'll happen.  But that's okay.  

THURSDAY IS LEG DAY DAY TWO: THE REVENGE OF THE LEGS

THE WORKOUT

5 Mins Spinning Warm Up
 
Seated Hamstring Curl at 80 lbs x Reps 10 / 10 / 10 / 9 / 8
 
Lethal Fitness Plate Loaded Glute Thrust
10 x 90 at 30% of 1RM / PR
8 x 180 at 60% of 1RM / PR
7 x 240 at 80% of 1RM / PR
8 x 240 at 80% of 1RM / PR
6 x 240 at 80% of 1RM / PR
(300 1RM / PR)
 
45 Degree Hack Squat (360 lbs 1RM / PR)
8 x EB
4 x 180 lbs at 50% of 1RM / PR
4 x 180 lbs at 50% of 1RM / PR
4 x 180 lbs at 50% of 1RM / PR
4 x 180 lbs at 50% of 1RM / PR
3 x 180 lbs at 50% of 1RM / PR

THE BREAKDOWN;
LEGS. 
Today was a bonus day as I only worked to 7pm instead of 10pm I was able to get some sleep last night.  
HAMSTRING CURL - MORE REPS THAN LAST TIME
GLUTE THRUST - Haven't done this move in a bit.  So it's all BONUS!
HACK SQUAT - Pushing at 50% but with FULL RANGE OF MOTION ROM.  I did my 1RM / PR to about down to my knees but doing all this going as low as I could.  ASS TO GRASS.  

THE SPIN CYCLE:

5 Min WARMING UP
TAUGHT 30 MIN SPIN CLASS

THE WET NOTE:
NONE
2024 SWIM DISTANCE TOTALS:
SCY- 3,450
LCM - 9,900

THE RUN DOWN:
NONE

runDISNEY:

ONE WEEK TO PACKET PICK UP!

THE LIFT AHEAD:
FRI - NO GYM DAY
SAT – CHEST, SHOULDERS & TRICEPS + TEACH 30 MIN SPIN + PELOTON TREAD RUN
SUN – BACK & BI + SWIM w/ TEAM
MON – LEG DAY + PELOTON TREAD RUN
TUE – CHEST, SHOULDERS AND TRICEPS + TEACH 30 MIN SPIN
WED – BACK & BI + PELOTON TREAD RUN
THU – LIGHT LEG DAY / DISNEY PACKET PICK UP

RANDOM ACTS OF FITNESS:
MY CENTERS ARE IMPLEMENTING PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT ON THURSDAYS WITH - Low Impact Circuit, Walk Away the Pounds, Yoga, Water Aerobics, Masters Swim Team and the FitClub. (POOL CLOSED FOR MAINTENANCE) 

IN MY HEAD:
LOTS

THE BOOKSHELF:

ONE MORE REP:

F45 Eyes Booming Wellness & Recovery Market To Drive Growth

THE MONEY SHOT:

4/10/24 - Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

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.