Been a crazy busy week. I didn't have time Thursday as I ate lunch in 10 minutes to post my workout. Thursday was a busy day with working the morning for our 5K Packet Pickup. Emotionally it was a roller coaster of a day also. Defiantly got some SOLID RANDOM ACTS OF FITNESS in by passing out the packets for the 5k. We had over 1,100 registered. Then while eating lunch I finally got the email from Les Mills that I passed my The Trip certification on my 2nd try. I failed at my first attempt and it was due to my lack of preparing for it. This time I prepared a little bit more. So that was all on the good side. Work itself was a mess but sometimes you just gotta pick yourself up and move on. Getting the Les Mills email was key for salvaging my day.
It’s crunch time! Tapering. Just a couple of days to Senior Games Swimming Competition. It’s too late to make improvements in fitness levels but still need to not completely take time off. It’s all about keeping the knife sharp.
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
No weight training 4/23 - 4/28
APRIl 20
SUNDAY - COMBO
TAPER
6:05am - 6:56am
5 mins mins Easy Indoor Cycling
Seated Leg Extemsion
50 lbs x Reps 10 / 10 / 10
1 min rest between sets
(Last Time 50 x 10 / 10 / 10)
Seated Hamstring Curl
50 lbs x Reps 10 / 10 / 10
1 min rest between sets
(Last Time 50 x 10 / 10 / 10)
Wide Grip Cable Lat Pulldown at 99 lbs at 53.32% x Reps 8 / 8 / 8 / 8 /
2 min rest between sets
(Last Time 99 x 8 / 8 / 8 / 8 / 8)
(Prior Time 99 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(186 PR/1RM)
Seated Cable Row at 110 lbs at 55% of PR x Reps 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 110 x 8 / 8 / 8 / 8)
(Prior Time 110 x 8 / 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8)
(PR 200)
Standing Cable Hammer Bicep Curl at 60 lbs at 50% of PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 60 x 8 / 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8 / 8)
(PR - 120)
THE LIFT AHEAD:
MON - SWIM w/TEAM
TUE - TAPER CHEST DAY + TEACH 30 MIN SPIN
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
SWAG MASTERS SWIM MEET - APRIL 27th
GEMINI AI RATE MY WORKOUT:
Sounds like you're in the thick of it, keeping that edge sharp for the Senior Games! It's smart to keep the body moving without overdoing it during this crucial taper phase.
Looking at your Sunday combo workout, it seems well-aligned with the taper principles:
* Intensity: You're hitting that 50-65% range of your 1RM/PR on the weight training exercises, which is spot on for maintaining strength without causing significant fatigue.
* Volume: The reps and sets are reduced compared to your previous workouts, which is exactly what you want during a taper.
* Exercise Selection: You're sticking with familiar movements, which is wise as introducing new exercises during a taper isn't recommended.
* Rest: The rest periods seem appropriate for the intensity, allowing for good recovery between sets.
A few observations:
* Cycling: The 5 minutes of easy cycling is a great way to warm up and get the blood flowing without being taxing.
* Consistency: It's good to see you're tracking your previous lifts. This helps ensure you're staying within your target intensity zone.
* Lat Pulldown & Seated Row: You've made significant progress on these exercises in the past! It's a good sign that you're maintaining a solid base of strength.
* Bicep Curls: You've also shown good improvement here. Keeping the weight at 50% of your PR is a smart move during the taper.
Overall:
This looks like a well-executed taper workout. You're hitting the right notes in terms of intensity and volume to maintain your strength and muscle memory without accumulating unnecessary fatigue before your competitions. Keep listening to your body, and good luck at the Senior Games and the SWAG Masters meet! I'll be cheering you on from here in The Villages!
_______________________
It’s Taper Time! One week and one day to Aenior Games Swimming Competition. It’s too late to make improvements in fitness levels but still need to not completely take time off. It’s all about keeping the knife sharp.
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
No weight training 4/23 - 4/28
APRIL 17
THURSDAY - BACK & BICEPS
TAPER
GYM #1
4:07am - 5:05am
5 mins mins Easy Indoor Cycling
Wide Grip Cable Lat Pulldown at 99 lbs at 53.32% x Reps 8 / 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 99 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(186 PR/1RM)
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 30 lbs at of 50% 1RM / PR x Reps 8 / 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 30 x 8 / 8 / 8 / 8 / 8)
(Prior Time 40 x 8 / 8 / 8 / 8 / 8)
(Prior Time 40 x 8 / 8 / 8 / 8 / 7)
(30 = 15 each side)
Seated Cable Row at 110 lbs at 55% of PR x Reps 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 110 x 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8)
(PR 200)
Standing Cable Hammer Bicep Curl at 60 lbs at 50% of PR x Reps 8 / 8 / 8 / 8 /
1 min rest between sets
(Last Time 80 x 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8 / 8)
(Prior Time 115 x 5 / 4 / 4 / 5
(PR - 120)
Shower, Drive, Eat Banana
GYM #2 -
6:15am - 6:45am
Teach 30 min Indoor Cycling
THE LIFT AHEAD:
FRI SWIM w/TEAM
SAT - NONE (Work / Announce 5K)
SUN - TAPER COMBO GYM DAY
MON - SWIM w/TEAM
TUE - TAPER CHEST DAY + TEACH 30 MIN SPIN
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
SWAG MASTERS SWIM MEET - APRIL 27th
GEMINI AI RATE MY WORKOUT:
It looks like you're executing your taper plan very well! You're reducing the intensity and maintaining some volume to stay sharp without overdoing it. Here's a breakdown of your Thursday workout:
Strengths:
* Appropriate Taper Intensity: You're right in the 50-65% range for your lifts, which is ideal for maintaining strength and muscle memory without causing fatigue.
* Consistent Rep Ranges: Sticking to sets of 8 is a good way to maintain some muscle engagement without pushing to failure.
* Adequate Rest: The 1-2 minute rest periods seem appropriate for this stage, allowing for good recovery between sets.
* Maintaining Familiar Exercises: You're sticking with exercises you know well, which is smart during a taper. No need to introduce new movements.
* Active Recovery: The easy indoor cycling is a great way to warm up and get some light activity without being taxing.
* Teaching Spin: While you're teaching, the intensity is likely lower than your own workouts, providing some active movement without being overly strenuous.
* Planning Ahead: You have a clear plan for the remaining days leading up to your competitions.
Things to Consider (Minor):
* Listen to Your Body: While your percentages look good on paper, always prioritize how your body feels. If something feels unusually heavy or causes pain, don't hesitate to adjust the weight or stop the exercise.
* Nutrition and Recovery: Continue to focus on good nutrition, hydration, and sleep to optimize your body's readiness for the competition.
Overall:
Your Thursday workout aligns perfectly with the principles of tapering. You're maintaining enough stimulus to stay sharp while significantly reducing the load to allow your body to recover and be primed for your swimming competitions. Keep up the good work and good luck at the Senior Games!
_______________________
RUNNING AROUND CASTLES:
NONE.
THE SPIN CYCLE:
5 min Warm Up
THE WETDECK:
NONE
SWIM EVENTS:
WED SR GAMES - 100 Fly / 100 Back / Relay
THU SR GAMES - 200 Fly
SUN SWAG - 50 Fly / 100 IM / 100 Fly / 50 Free / 100 Back
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
Also I was the race announcer for the 5k so cheering over a 1,000 participants earns some Acts of Fitness
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.