It's A Bad Day When Post Workout You Find A Week's Worth Of Food Prep Defrosted Day Or Just Progressive Overload Back and Bicep Gym Day Post

Step By Step.  Brick By Brick.  Dumbbell By Dumbbell.  The progressive overload in PROGRESS NOT PERFECTION.  Today was Back and Biceps and just did the same workout I've been doing.  Just getting through it is the progress that I need.  I have an  early morning event today so I wanted to be done right about 5am at the gym.  I was planning a 10 minute Low Impact Ride but I got home to notice the garage fridge wasn't working.  All my food prep was defrosted and warm.  I tired to figure out if it was the fridge or a breaker.  So that took the time I was going to ride.  

Back and Biceps with some not so good sleeping pic.twitter.com/4abo6ba47G

— Joel McKenna (@the17thman) June 7, 2023

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

Looking at my Oura Ring Sleep last night has me scratching my head.  I felt more rested this morning then my usual.  I wasn't feeling groggy at all but who knows.  

Random Acts of Fitness: My centers have Walk Away the Pounds, we are having a big outdoor Yoga class today (I'm not personally involved but my work is so it counts) and I have Small Group Lessons in which we teach Bocce, Shuffleboard, Corn Toss and Masters Tennis.  So today I get to help people move better in life and sport.  Oh  wait it's "INSPIRING OTHERS TO MOVE IN LIFE AND SPORT".  

Tomorrow will be RECOVERY

FRIDAY will be LEG DAY

SATURDAY will be CHEST DAY

SUNDAY will be BACK AND BICEPS

17 Exercise Machine Locations and Counting for this Random Acts of Fitness Chest Day Workout

Last night didn't go as planned due to a family emergency.  Everything is fine but didn't get home to about 7:45pm and had to eat dinner.  Therefore instead of being in bed by 7:30pm it was closer to 8:30pm.  When my alarm went off I hit snooze and got out of bed.  Once dressed for the gym I went back to bed for two minutes.  Then I dragged my groggy ass to the gym.  When I pulled into the lot I looked at my work phone which I left in the car over night.  That was a big mistake!  I should have left it alone.  I had a text from an employee at about midnight.  The message wasn't what I needed to hear right now and it pretty much stuck in my head during the workout.  I tried to drown it out with music to no avail.

Chest, Shoulders, Triceps and Cody! pic.twitter.com/pgu5vq4o6a

— Joel McKenna (@the17thman) June 6, 2023

TUESDAY
5 min walking
Flat Bench BB Press
10 x EB
7 x 125 lbs at 83.33% of 1RM
6 x 125 lbs at 83.33% of 1RM
6 x 125 lbs at 83.33% of 1RM
6 x 125 lbs at 83.33% of 1RM
5 x 125 lbs at 83.33% of 1RM
Standing Cable Fly at 40 lbs Sets 1 2 3 4
Seated DB OH at 25 lbs Sets 1 2 3 4
Flat Bench DB Skullcrusher at 30 lbs Sets 1 2 3
Flat Bench DB Close Grip Press at 45 lbs Sets 1 2 3
Standing DB Lateral Raise at 20 lbs Sets 1 2 3

I did add 5 pounds to my BB Bench Press so instead of 120 at 80% I went up to 125 at 83.33%.  Once again trying to hit 8-10 reps per set.  I didn't so it's the goal for the next few workouts.  I had just gotten up to 2 sets of 8 reps at 80% of 1RM last week but felt like I could do more so I did.  The rest of the workout was run of the mill or PROGRESS NOT PERFECTION or PROGRESSIVE OVERLOAD.  

Once at home I got right on the back and did a 10 minute Low Impact Ride with Cody.  I love Cody but usually skip his classes.  But this morning I needed a distraction from the text message still floating in my mind.  Now due to work and the message I received last night I will be doing more opening shifts at work so I don't know what my workout schedule is going to be.  

Random Acts of Fitness - Hmm...What do I got going? One of my centers host the cycling group this morning as the start/finish for their ride.  I also High-5'd people in the Peloton class so that is another one.  Oh and one more thing or 17 of them, we offer 17 locations of outdoor exercise equipment at our various centers.  

Yet Another PR In My Hack Squat Which Isn't Bad For A Monday Workout

The Weekend should be a time to rest up but it was a Disney Weekend.  Saturday got up and did a workout at 4am before driving to Disney for the day.  Ate Mickey Waffle's for breakfast as I got to the AllStar Resorts early.  Spent the morning/afternoon at Animal Kingdom and the evening at Magic Kingdom.  Didn't get much sleep so after I got home Sunday afternoon I took a quick short nap.  Went to bed sort of early on Sunday and it was up early this morning for the gym  I did hit snooze but got out of bed before the snooze alarm kicked in.

MONDAY

5 mins walking

Leg Curl 1 2 3

Hack Squat

10 x 90 lbs at 26.47% of 1RM

10 x 90 lbs at 26.47% of 1RM

10 x 180 lbs at 52.94% of 1RM

10 x 180 lbs at 52.94% of 1RM

10 x 270 lbs at 79.41% of 1RM

10 x 270 lbs at 79.41% of 1RM

10 x 360 lbs

9 x 360 lbs

6 x 400 lbs

6 x 400 lbs

and that was that.  Was going to do the Leg Curl machine but one of the three other people at the gym was doing a superset with Leg Curl and Leg Extension Machines.

 

Leg Day = Hack Squats pic.twitter.com/O6Hj2nm02R

— Joel McKenna (@the17thman) June 5, 2023

So I PR'ed by 50 pounds.  A week ago I hit a PR of 350.  My goal is to increased my BB Back Squat.  So out of my 2 gym days a week I'm doing Hack Squats on one and BB Back Squat on the other.  Today I hit 400 lbs for two sets of six reps.  So def not my 1RM but I'll use it as my target on Hack Squat Days.  For workouts 80% of 400 is 320 so that will be my target of sets with 8-10 reps.  

 

Once home it was time for a 15 minute Low Impact Peloton Ride.  First ride in a week so I really got to get on the bike in the morning.  Grrr...I need that steady state low impact workouts.  

 

Working out this week is an unknown.  I just don't know if I have a employee coming back to work or not from a medical leave.  So I could be opening Thursday and Saturday then closing on Sunday.  There is a chance I might be doing 7 days a week for a few weeks.  Tuesday will be Chest and Wednesday will be Back and Biceps.  Rest of Thursday.  Legs on Friday.  I think I can keep on schedule but if I work Sunday night I won't workout on Monday.  

Random Acts of Fitness - Have three fitness classes going on at my centers.  Maybe more but three at least.  I know International Yoga Day is coming and we are doing a big outdoor Yoga event to celebrate. I'm not involved with it but still work is putting the event on so I'm counting it.  

PROGRESS not PERFECTION early morning WORKOUT

Day Before Recovery!  Knowing I was going to get up early this morning I headed to bed somewhat early.  I usually get to bed anytime between 7:30 and 8pm.  I had a decent sleep although I could have used more.  I struggled in my workout.  Usually on the weekend I get one or two extra hours sleep and eat something before hitting the gym.  But not today as it was an early am at the gym.  I'm heading to Disney early this morning so I needed an early morning workout.  When I've gone early on a Saturday I usually have the gym empty to myself but not today.  I didn't even bother with doing a gym selfie like I had panned.  

Back and Biceps at gym. Eating breakfast and then Disney pic.twitter.com/jW0aUUDVwL

— Joel McKenna (@the17thman) June 3, 2023

SATURDAY
5 min walking
Asst Wide Grip Pull-up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4 5
Seated Cable Lat Pulldown 1 2 3 4 5
Back Extension Machine 1 2 3
Standing Cable Hammer Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5

Just the same ol' workout.  PROGRESS not PERFECTION.  That's it to Monday.  Monday will be a Leg Day

Continuing The Dream Of Pressing Barbells To The Ceiling and Other Tales of Random Acts Of Fitness

FRIDAY!  It's June 2nd! Happy PRIDE!  Okay so I'm a day late but I didn't workout yesterday. 

No gym day but not recovery. Worked late last night and early this morning. pic.twitter.com/CPj8smCj5k

— Joel McKenna (@the17thman) June 1, 2023

On Wednesday I worked from 8am to a bit after 9pm and then had to open at 6:30am on Thursday so no workout.  Last night I was so beat I tried to do one small thing on my computer at home and just gave up.  My mind was fried.  Tried to get a better night sleep then I was up for the gym this morning.  Normally my pattern for today would have been a Leg Day but I'm skipping Sunday at the gym so I skipped leg day today.  That means today was Chest and tomorrow will be Back.  I'll be at Disney tomorrow and Sunday so no workout on Sunday!

Friday Is Chest Day! pic.twitter.com/mPCey6H4UN

— Joel McKenna (@the17thman) June 2, 2023

FRIDAY
5 min walking
Flat Bench BB Press
10 x EB
8 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
7 x 120 at 80% of 1RM
5 x 120 at 80% of 1RM
Standing Cable Chest Fly 1 2 3 4 5
Standing Squat BB Press 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Standing DB Lateral Raise 1 2 3

Just a steady as they go workout.  PROGRESS NOT PERFECTION.  I tried to take a gym selfie but none came out any good.  I'll try again tomorrow.  No Peloton today.  I just didn't feel like it.  I started to put clothes aside on the bike for the weekend and didn't feel like moving them.  Bad Me!

In my Wednesday Workout Post HERE I rambled on about my own personal MISSION STATEMENT: "INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT".   It's still a work in progress.  Yesterday while at work I looked at my work's MISSION STATEMENT: "To create and implement excellent recreational opportunities that promote an active and healthy lifestyle." So my own personal mission statement does in fact line up with my work mission statement.  Not the exact same words but pretty much the same goal.  I may to try to mash both of them together to that will both keep me faithful to my WHY but also in relation to my daily work.    As I say over and over "We Cannot Add Years To Someone's Life But We Can Add Quality To Those Years" and it's true.  

Random Acts of FItness: My centers today offer multiple Walk Away The Pounds Classes, some Tai Chi Classes, some other fitness classes and of course Pickleball.  

So today was Chest, Shoulders and Triceps and tomorrow will be Back and Biceps.  Also Animal Kingdom on Saturday and Hollywood Studios on Sunday.  Wahoo! STAYCATION!  

Random Acts of Facilitating Inspirational Fitness Moments To Help Others Move Through Life And Sport? The Mission Statement Homework Assignment.

The Mission Statement.  Not the Mission nor Mission Impossible but the Mission Statement.  In my workout post's I've been talking about how I try to find Random Acts of Fitness in my daily life in relation to my Mission Statement.  Yesterday after posting my workout and my Random Acts of Fitness after my drive in I cam across a news story in my Google Alerts on Fitness:

Inspiring Others!  That's it.  I had been thinking over my own Mission Statement and how my work is related and how I can use that to motivate me on the tough days at work.  To focus on how my work relates to my own Mission Statement I could stay on track and continue to love my job.  The problem was that my Mission Statement for years hasn't changed that much although I have and my career path has.  My most recent Mission Statement was "To Help Others Move Through Life and Sport."   But was I really "helping"?   I over see two recreation facilities that yes have a few Walk Away The Pound Classes, Yoga Classes, Pickleball, Tennis and a few other things but was I "helping" or was I "facilitating"?  Somehow "Facilitating Others Move Through Life and Sport" doesn't sound right.  I spent maybe 10 minutes on my phone looking up synonyms for Facilitating and just didn't like the sound of any of them.  But that headline "Inspiring Others"?  I liked it and changed my twitter bio to "INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT". 

For now that works.  I still think I need something that is more about facilitating cuz' by working at a center that provides movement opportunities but not actually teaching or outwardly promoting am I really INSPIRING?  I don't need an answer today cuz' as I remind myself everyday it's "PROGRESS NOT PERFECTION".  

This morning in my Facebook Memories and Timehop I came across and old post of mine.  Okay not mine but Ideafit Social Post that I use to pay for but don't anymore.  Here is the Mission Statement Assignment that I followed and follow today:

What is it that sets your soul on fire? What do you find yourself daydreaming about? Do you feel deep down that you know what your purpose is? Have you ever tried writing a "personal mission statement"? If you've never tried this as an exercise, I highly recommend it. Once you get clear on your purpose, you can take a closer look at your daily actions. Do your choices align with your goals? Is there anything in your life that isn't serving your higher purpose? Assess. Adjust. And take another step closer to your greatest life.

I really do believe this little assignment has changed my outlook to the better over the last year.  I may not be at my greatest life but I'm one step closer as it's PROGRESS NOT PERFECTION.

Oh yeah and the workout...

Back and Biceps befit s long work day. pic.twitter.com/QhnZtbhr6D

— Joel McKenna (@the17thman) May 31, 2023

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

No cardio today.  Spent a few extra minutes on this ranting post so skipped the Peloton.  That and I'm working from 8am to 10pm today and opening tomorrow.  So tomorrow I'll skip the gym.  

And After The Fourth Day It Was Back To Work But Before That A Chest Day At The Gym

Super Monday or the Tuesday after a long Holiday Weekend!  I did my best to keep to my weekday sleep habits by going to the gym yesterday at 4am and hitting the bed about 7:30pm.  But alas it didn't all go to plan.  It took some time to fall asleep and then about 2am I woke up and was tossing and turning to the 3:30am alarm went off.  I did hit snooze but after less then 10 minutes I was out of bed.  

Once at the gym I was groggy.  My first few bench press sets were trash.  I gotta stop comparing workout to workout especially weekend versus workday.  Weekend workouts get some carbs and extra sleep.  The Cable Fly was probably the only movement that was feeling great.  The DB Close Grip was a struggle.  

TUESDAY 5 min walking warmup BB Flat Bench Press 10 x EB 6 x 120 at 80% of 1RM 8 x 120 at 80% of 1RM 8 x 120 at 80% of 1RM 6 x 120 at 80% of 1RM Cable Fly 1 2 3 4 Flat Bench DB Skullcrusher 1 2 3 Seated DB OH Press 1 2 3 Flat Bench DB Close Grip Chest Press 1 2 3 Standing Tip of the Hip DB Lateral Raise 1 2

TUESDAY
5 min walking warmup
BB Flat Bench Press
10 x EB
6 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
Cable Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3
Seated DB OH Press 1 2 3
Flat Bench DB Close Grip Chest Press 1 2 3
Standing Tip of the Hip DB Lateral Raise 1 2 3 

After the gym I came home and went right on the Peloton.  I knew if I didn't get on it right away I wouldn't do it.  Laying in the bed after a workout is heaven and I am pressed for time.  I did a 15 minute Low Impact Ride.  I've done this ride before but I liked the music so it was perfect.  Now I gotta get ready for work.  Ugh.  I took a 4 Day Weekend so today will be catch up day.  I also have a meeting for a summer camp program.  

Random Acts of Fitness - One of my centers hosts a local cycling group.  They meet in the parking lot and use our restrooms.  I know it's a stretch.  But gotta find My Why in the things I do or happen at my centers.  

Wednesday - Back and Biceps

Thursday - Recovery

Friday - Leg Day

Saturday - Chest and Disney Day!