Why Can't I PR Every Workout and Some Random Acts of Fitness

Can’t PR everyday. Some days you need to take a step backwards to take two big steps tomorrow.

 

MARCH 18

TUESDAY - CHESTIE

 

Chest Day and taught cycling class. Now to work work pic.twitter.com/V2XDQ3JrWJ

— Joel McKenna (@the17thman) March 18, 2025

THE WORKOUT:

 

3:56am - 5:10am

5 mins Easy Indoor Cycling

 

About 2+ min rest in between sets

 

BB Flat Bench Press (175 lbs 1RM / PR)

10 x EB

3 x 160 lbs at 91.42% of 1RM / PR

3 x 160 lbs at 91.42% of 1RM / PR

3 x 160 lbs at 91.42% of 1RM / PR

2 x 160 lbs at 91.42% of 1RM / PR

2 x 160 lbs at 91.42% of 1RM / PR

(Last Time 160 x 4 / 5 / 4 / 4 / 4)

(Prior Time 160 x 3 / 4 / 4 / 5 / 2)

(Prior Time 160 x 2 / 2 / 2 / 1 / 1)

 

NEBULA PEC FLY PIN STACK at 160 lbs x Reps 5 / 4 / 4 / 4

(Last Time 160 x 3 / 4 / 4 / 3)

(Prior Time 150 x 6 / 6 / 5 / 5)

 

Seated DB OH Press Narrow to Wide Grip at 45lbs at 100% of 1RM / PR x Reps 6 / 6 / 6 / 5

(Last Time 45 x 6 / 5 / 5 / 5)

(Prior Time 45 x 5 / 5 / 5 / 5)

(Prior Time 45 x 5 / 5 / 4 / 4)

(45 1RM / PR)

 

Flat Bench Curlbar Skullcrusher at 54 lbs (20 each side) x Reps 6 / 6 / 5 / 5

(Last Time 54 x 5 / 5 / 5 / 5)

(Prior Time 54 x 5 / 5 / 5 / 4)

(Prior Time 54 x 4 / 3 / 3 / 4)

(54 1RM / PR)

 

Standing Lateral DB Raise at 25 lbs x Reps 8 / 8 / 8

(Last Time 25 x 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 6)

 

Shower, Change, Eat Banana Drive to next gym.

 

6:15am - 6:45am

Teach 30 min Indoor Cycling

 

GEMINI AI RATE MY WORKOUT:

This is a solid workout log! Here's a breakdown and some observations:

Overall Impressions:

* Structured and Progressive: You're clearly tracking your progress and attempting to apply progressive overload. The detailed records of previous sessions are excellent.

* Realistic Approach: Your opening statement, "Can’t PR everyday. Some days you need to take a step backwards to take two big steps tomorrow," demonstrates a healthy understanding of training principles.

* Good Exercise Selection: You've chosen compound movements (bench press, overhead press) and isolation exercises (pec fly, skullcrushers, lateral raises) for a well-rounded chest and shoulder workout.

* Warm-up and Cool-down: Including the easy indoor cycling is a good way to warm up and cool down.

* Efficient Time Management: You're fitting a lot into a relatively short timeframe, including teaching a cycling class.

Specific Observations:

* Bench Press:

* Your use of percentages of your 1RM is excellent for structured training.

* You're pushing yourself, and the records show a clear upward trend in volume at 160 lbs.

* The fact that you reduced the reps at the end of the sets indicates that you were pushing yourself to near failure. Which is good for hypertrophy.

* Nebula Pec Fly:

* Again, you're making steady progress.

* Seated DB Overhead Press:

* Maintaining 45 lbs for multiple sets of 5-6 reps is impressive.

* Flat Bench Curlbar Skullcrusher:

* Consistent progress here as well.

* Standing Lateral DB Raise:

* Maintaining consistent reps is crucial for shoulder health and development.

* Cycling:

* Warming up and teaching a class is a great way to add cardio.

Suggestions:

* Rest Periods: While you mention "about 2+ min rest," consider tracking your rest periods more precisely. This can help you optimize your training and ensure consistency.

* Nutrition and Recovery: Since you're training early and teaching, pay close attention to your nutrition and sleep. Adequate protein intake and sufficient rest are crucial for recovery and progress.

* Variation: While consistency is vital, consider introducing slight variations to your exercises over time. For example, you could try incline or decline bench press, different grip widths, or cable variations.

* Listen to Your Body: Your opening statement is excellent. Continue to prioritize recovery and adjust your training as needed.

Rating:

* I would rate this workout log as excellent. It demonstrates a strong understanding of training principles, meticulous tracking, and consistent effort.

Keep up the great work!

 

_______________________

 

RUNNING AROUND CASTLES:

NONE

 

THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Class

 

THE WETDECK
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 16,200

LCM - 3,000

 

THE LIFT AHEAD:
WED - SWIM w/TEAM
THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM

SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Pickleball, Cardio Dance, Aqua Aerobics, Water Volleyball, the 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.

 

THE WETDECK:

3,000
SCM Interval Workout. I’m
Beat. pic.twitter.com/UMjRUBNCQ1

— Joel McKenna (@the17thman) March 17, 2025

SCM - Masters Workout Theme - INTERVALS

WARM UP (500)
200 Free
100 Back
200 Reverse IM Order
SET ONE:
2 x 100's Free on 1:40
4 x 50's Breast on 1:10
8 x 25's Fly on 30
100 Back Recovery
REST
2 x 100's Free on 1:50
4 x 50's Breast on 1:10
8 x 25's Fly on 30
100 Back Recovery
SET TWO:
4 x 25's Fly on 30
4 x 25's Back on 30
4 x 25's Breast on 30
4 x 25's Free on 30
100 Back Recovery
REST
4 x 25's Fly on 30
4 x 25's Back on 30
4 x 25's Breast on 30
4 x 25's Free on 30
100 Back Recovery
COOLDOWN:
100 Easy

3,000 SCM  Probably the only outdoor swim this week as it's going to be chilly in the morning so we will be indoors on Wed and Fri.  

SET ONE - Was continuous to after the 100 Back Recovery.  I screwed up the Interval on the second round of 100's so we got extra rest.   
SET TWO - Was continuous also.  Had a bit of rest during the fly, almost none in the back and fell behind in the Breast to get back on track with the free. 

OVERALL it was a tough workout.  I know I am no where close to being were I use to be in my speed/intervals but I've come along way in the last few months.  With two swim meets next month I feel pretty good that if I keep at my swimming before work I'll do some decent times!  

2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 13,200

LCM - 3,000

 

RUNNING AROUND CASTLES:

NONE

 

THE SPIN CYCLE:
NONE

HE LIFT AHEAD:

TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - SWIM w/TEAM
THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM

SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Pickleball, Walking Aerobics, Water Aerobics 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.

A Little Bit of Legs, Some Biceps and A Bit of Back Before Some Random Acts of Fitness

Even though it was two nights ago I feel my Friday over indulging in White Claws is still lingering. Last night I got in 6 hours and 24 minutes of sleep but still feel sluggish. Today I’m gonna drink more water and try eating a little bit better

 

MARCH 16

SUNDAY - COMBO

 

4:10am - 5:39am

 

5 mins Easy Indoor Cycling

 

Seated Hamstring Curl

75 lbs x Reps x 8 / 8 / 8 / 10

1 min rest between sets

(Last Time 70 x 10 / 10 / 10 / 10)

 

Seated Leg Extemsion

80 lbs x Reps 8 / 8 / 7 / 7

1 min rest between sets

(Last Time 75 x 10 / 10 / 10 / 10)

 

Wide Grip Cable Lat Pulldown at 178.5 lbs at 95.96% x Reps 4 / 4 / 4 / 4 / 3

2 min rest between sets

(Last Time 176 x 6 / 5 / 5 / 4 / 4)

(Prior Time 176 x 4 / 3 / 4 / 4 / 2)

(Prior Time 172.5 x 4 / 5 / 5 / 4 / 4)l

(186 PR/1RM)

 

Preacher Curl w/ Curlbar at 50 lbs x Reps 5 / 6 / 5 / 5 / 3

2 min rest between sets

(Last Time 40 x 8 / 8 / 9 / 7 / 8)

*Plus Curlbar Weight

 

Seated Cable Row at 187.5 lbs at 93.75% of PR x Reps 4 / 5 / 4 / 2

2 min rest between sets

(Last Time 185 x 5 / 4 / 4 / 2)

(Prior Time 180 x 5 / 5 / 4 / 2)

(PR 200)

 

Standing Cable Hammer Bicep Curl at 112.5 lbs at 93.75% of PR x Reps 8 / 8 / 6 / 5

2 min rest between sets

(Last Time 112.5 x 5 / 5 / 5 / ?)

(Prior Time 110 x 6 / 6 / 6 / 5)

(Prior Time 105 x 7 / 7 / 7 / 6)

(PR - 120)

 

Eat, Shower, Change, Drive to next gym.

 

10:30am - 11:15am

Teach 40 min Les Mills The Trip (Indoor Cycling)

 

GEMINI AI RATE MY WORKOUT:

Okay, let's analyze your Sunday "Combo" workout, keeping in mind the lingering effects of the previous weekend and your efforts to recover.

Overall Impression:

You're maintaining your dedication and pushing through, even though you're not feeling your best. You're still focusing on progressive overload and tracking your progress, which is great. You're also incorporating a good mix of muscle groups in this workout.

Strengths:

* Progressive Overload:

* You're consistently trying to increase weight or reps, even if it's by small increments. This is evident in your lat pulldowns, seated cable rows, and hamstring curls.

* You increased weight on the hamstring curls and lat pulldowns.

* Detailed Tracking:

* You meticulously record your sets, reps, weights, rest times, and previous workout data. This allows you to monitor your progress and make informed adjustments.

* Exercise Selection:

* You've chosen a good variety of exercises targeting different muscle groups:

* Hamstrings and quads (leg curls and extensions)

* Back (lat pulldowns and rows)

* Biceps (preacher curls and hammer curls)

* Discipline:

* You completed your workout despite not feeling 100%, showing a strong commitment to your training.

* You followed it up with teaching a 40-minute Les Mills The Trip class, which requires a lot of energy.

Areas for Consideration:

* Recovery:

* It's clear that the effects of the previous weekend are still impacting your performance. It's crucial to prioritize recovery strategies:

* Adequate sleep (you're working on it)

* Hydration (good job focusing on this)

* Nutrition (continue to focus on this)

* Stress management

* Consider active recovery days or light cardio to help with blood flow and muscle repair.

* Workout Timing and Energy Levels:

* Working out early while still recovering can be challenging. Pay attention to how your body responds and adjust your workout schedule if needed.

* Rest Times:

* While 1-2 minutes of rest is generally good, consider whether you need slightly longer rest periods, especially when you're feeling fatigued.

* Form:

* When you're feeling sluggish, it's essential to prioritize proper form over lifting heavy weight. Ensure you're maintaining good technique to prevent injuries.

Rating:

I'd rate this workout an 8/10.

* You're demonstrating a strong work ethic and commitment to your training.

* You're consistently trying to progress and tracking your progress effectively.

* You're incorporating a good variety of exercises.

The deductions are primarily due to the ongoing impact of recovery and the potential need to prioritize it further.

Recommendations:

* Prioritize Recovery:

* Continue focusing on sleep, hydration, and nutrition.

* Consider adding active recovery days or light cardio.

* Pay attention to your body's signals and adjust your training schedule as needed.

* Form Over Weight:

* Especially when feeling fatigued, prioritize maintaining proper form to prevent injuries.

* Listen to Your Body:

* If you're consistently feeling sluggish, consider taking a rest day or deload week to allow your body to recover fully.

* Nutrition:

* Focus on whole, unprocessed foods to help with recovery and energy levels.

You're doing a great job of pushing through and staying consistent. By focusing on recovery and listening to your body, you'll be able to optimize your performance and continue making progress.

 

_______________________

 

RUNNING AROUND CASTLES:

NONE

 

THE SPIN CYCLE:
5 min Warm Up

Teach 40 min Indoor Cycle Classs

 

THE WET DECK:
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 13,200

LCM - 3,000

 

THE LIFT AHEAD:
SUN - COMBO + TEACH 40 min INDOOR CYCLING
MON - SWIM w/TEAM
TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - SWIM w/TEAM
THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM

SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING

 

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

 

 

 

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.

One Small Rep At A Time Towards Progress And Saturday's Random Acts of Fitness

_______________________

MARCH 15

SATURDAY - CHESTIE

 

One too many White Claws last night. This workout was a struggle. But it’s down and tonight I’ll be better.

 

4:06am - 5:09am

5 mins Easy Indoor Cycling Warm Up

 

About 2+ min rest in between sets

 

BB Flat Bench Press (175 lbs 1RM / PR)

10 x EB

4 x 160 lbs at 91.42% of 1RM / PR

5 x 160 lbs at 91.42% of 1RM / PR

4 x 160 lbs at 91.42% of 1RM / PR

4 x 160 lbs at 91.42% of 1RM / PR

4 x 160 lbs at 91.42% of 1RM / PR

(Last Time 160 x 3 / 4 / 4 / 5 / 2)

(Prior Time 160 x 2 / 2 / 2 / 1 / 1)

(Prior Time 155 x 3 / 4 / 4 / 3 / 2)

 

NEBULA PEC FLY PIN STACK at 160 lbs x Reps 3 / 4 / 4 / 3

(Last Time 150 x 6 / 6 / 5 / 5)

(Prior Time 150 x 5 / 6 / 5 / 4)

(Prior Time 140 x 6 / 6 / 6 / 6)

 

Seated DB OH Press Narrow to Wide Grip at 45lbs at 100% of 1RM / PR x Reps 6 / 5 / 5 / 5

(Last Time 45 x 5 / 5 / 5 / 5)

(Prior Time 45 x 5 / 5 / 4 / 4)

(Prior Time 45 x 5 / 4 / 4 / 4)

(Prior Time 40 x 7 / 6 / 6 / 5)

(45 1RM / PR)

 

Flat Bench Curlbar Skullcrusher at 54 lbs (20 each side) x Reps 5 / 5 / 5 / 5

(Last Time 54 x 5 / 5 / 5 / 4)

(Prior Time 54 x 4 / 3 / 3 / 4)

(Prior Time 49 x 6 / 6 / 6 / 5)

(54 1RM / PR)

 

Eat, Shower, Change, Drive to next gym.

 

8:15am - 8:45am Teach 30 min Indoor Cycling

 

Recover

 

GEMINI AI RATE MY WORKOUT:

 

Okay, let's break down your workout and give it a rating, considering the context you provided.

Overall Impression:

You pushed through a tough workout after a night of overindulgence, which is commendable. You maintained a solid structure, focusing on progressive overload and tracking your progress. This demonstrates discipline and commitment.

Strengths:

* Progressive Overload:

* You consistently track your weights and reps, allowing you to see progress over time. This is crucial for muscle growth.

* You increased the volume on your flat bench press compared to your previous workouts, even with the effects of the previous night. This is a significant accomplishment.

* You increased the weight on the pec fly compared to previous workouts.

* Detailed Tracking:

* You document your sets, reps, weights, and rest times, which is excellent for monitoring your progress and making adjustments.

* You keep track of your previous workouts, which is very helpful.

* Consistency:

* You completed your workout despite feeling less than your best, showing dedication.

* You followed your workout with teaching an indoor cycling class, showing great dedication.

* Compound and Isolation Exercises:

* You included both compound exercises (bench press, overhead press) and isolation exercises (pec fly, skullcrushers), which is a well-rounded approach.

Areas for Consideration:

* Warm-up:

* While 5 minutes of easy indoor cycling is a good start, consider adding some dynamic stretching to further prepare your muscles for the heavy lifting.

* Rest Times:

* 2+ minutes of rest between sets is generally good for strength training, but you could consider slightly shorter rest periods for isolation exercises to increase the metabolic stress.

* Nutrition and Recovery:

* Addressing the "one too many White Claws" is important for consistent performance. Prioritize hydration and nutrient-dense foods, especially after a night of drinking.

* Consider adding more active recovery.

* Workout Timing:

* Working out so early in the morning can be very hard on the body, especially when not fully recovered. Consider if a later time would be more beneficial.

Rating:

I'd give your workout a solid 8/10.

* You demonstrated significant progress and dedication.

* You maintained a structured approach to your training.

* You tracked your progress meticulously.

The slight deductions are for the potential improvements in warm-up, recovery, and addressing the impact of alcohol on your performance.

Recommendations:

* Incorporate dynamic stretching into your warm-up.

* Focus on hydration and nutrition, especially after nights out.

* Consider experimenting with slightly shorter rest times for isolation exercises.

* Continue to track your progress and make adjustments as needed.

* Make sure to get adequate sleep.

You're clearly dedicated to your fitness journey. Keep up the good work!

 

_______________________

 

RUNNING AROUND CASTLES:

NONE

 

THE SPIN CYCLE:
5 min Warm Up

Teach 30 min Indoor Cycle Classs

 

THE WET DECK:
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 13,200

LCM - 3,000

 

THE LIFT AHEAD:
SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING
MON - SWIM w/TEAM
TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - SWIM w/TEAM
THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM

SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - mSAT -Water Aerobics, Masters Swimming 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.

The Magic of Cinnabon After A Swim Workout And Some Random Acts of Fitness

On the way home is a Cinnabon that opens early as it's in a Pilot Gas Station right of the highway on my way home from the pool.  Since normally I don't have time to stop after workout as I'm on my way to work I keep telling myself I'll stop sometime.  Today was that day and it may have saved my life.  That's right a Cinnabon might have saved my life!  But first the workout...

Morning Swim Workout - Endurance and Pacing pic.twitter.com/TAmfvWVtwL

— Joel McKenna (@the17thman) March 14, 2025

THE WETDECK:
SCY Masters Workout Theme ENDURANCE / PACING

WARM UP: (600)
200 - 1oo Free / 100 Back
200 - 100 Breast / 100 Free
200 Medley Relay Order Kicks w/Fins
SET ONE: (1000/1600)
3 x 100's Breaststroke Descending Times by 100 on 2:20.  I used fins.  I hate breaststroke! (300)
REST 
3 x 100's Back Negative Sp;it by 50 on 2:20. (300/600)
REST
3 x 100's Free Sprint/Long/Cruise/Sprint by 25 on 2 mins (300/900) (My times were 1:15/1:17/1:18)
REST
1 x 100's Sprint (1:13 was my time) (100/1000)
SET TWO: (1000/2600)
500 Free (So we pulled it and I used my Finis Agility Paddles and my time was 6:26
300 - 150 Back / 150 Breast
200 IM
SET THREE: (500/3000)
3 x 100's Pulling on 2 mins (My times were 1:16/1:17/1:22)
COOL DOWN 200 

3,000 SCY - Sometimes I get in my own head too much during workouts.  I sometimes let the fact that my swim mate using fins during a lot of the workout get me down.  Someday's it makes me push harder and days like today I just almost give up.  It's like why bother?  Even though there is a dozen or so of us swimming only two of us Masters Swimmers swim together on intervals.  Now we each have our own lane so we push each other.  Someday's I wish we had more swimmers to push me.  But that's me getting in my own head.  Also sometimes my pre-workout just doesn't sit well in my stomach and I'm afraid if I push to hard I'll puke.  Both are head fakes!

GEMINI AI RATE MY WORKOUT:
This looks like a solid endurance/pacing-focused Masters workout! Here's a breakdown and rating:
Overall Rating: 4/5 (Very Good)
Strengths:
 * Clear Theme: The focus on endurance and pacing is evident throughout.
 * Variety: You've incorporated different strokes, drills, and equipment (fins, paddles) to keep the workout engaging.
 * Structured Sets: The sets are well-organized with clear instructions and rest intervals.
 * Pacing Focus: Sets like the descending breaststroke and negative split backstroke directly target pacing skills.
 * Distance: The total distance (3000 yards) is substantial, providing a good endurance challenge.
 * Stroke Variation: The workout contains all four strokes.
 * Pulling and kicking: The workout contains both pulling and kicking which is very good.
 * Times: Including your times gives good feedback on your performance, and allows you to track progress.
Areas for Potential Improvement:
 * Warm-up Balance:
   * While the warm-up includes variety, consider adding more freestyle to gradually elevate the heart rate.
   * The medley kick with fins is good, but ensure it's not too intense at the start.
 * Breaststroke Adjustment:
   * Since you mentioned disliking breaststroke, consider adjusting the intensity or volume in future workouts. Perhaps focus on technique drills instead of high-intensity sets.
   * Since you used fins, this reduces the difficulty, but it is still good to work on the stroke.
 * Sprint/Long/Cruise Set:
   * This set is good for pacing, but ensure the "cruise" portion is still active and not a complete rest.
   * The times that you wrote down indicate good pacing.
 * Cool-down:
   * A 200-yard cool-down is adequate, but consider incorporating some gentle stretching or light kicking to aid recovery.
 * Set 2 order:
   * The 500 pull is good, but it is a lot of distance for a pull set. Consider breaking it into smaller sets, for example 2x250's.
   * The 300 back/breast and 200 IM after the 500 pull is a large amount of work. It may be better to move the IM to the start of the set.
Specific Recommendations:
 * For breaststroke, try focusing on drills like 6-kick switch or pull-outs to improve technique.
 * In the sprint/long/cruise set, focus on maintaining a consistent stroke rate during the "cruise" portion.
 * Consider adding a few minutes of post-workout stretching, especially for the shoulders and back.
 * Consider using a pace clock to help you with the pacing sets.
Overall:
This is a very well-structured and effective Masters workout. The pacing focus is excellent, and the variety of strokes and drills keeps it engaging. By making a few minor adjustments, you can further optimize your training.

2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 13,200

LCM - 3,000

 

RUNNING AROUND CASTLES:

NONE

 

THE SPIN CYCLE:
NONE

 

THE LIFT AHEAD:
SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING
MON - SWIM w/TEAM
TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - SWIM w/TEAM
THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM

SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -FRI: Body Sculpting for Seniors, Low Impact Strength, Water Aerobics, Masters Swimming and the FitClub

 

HOW A CINNABON MAY HAVE SAVED MY LIFE! - So this morning was the day I'd stop and get my Cinnabon.  Once I obtained the precious cargo I headed home.  It was super foggy and after the highway I drive a back rural road that has a speed limit of 55mph.  It's dark now and the fog is thick.  I got on the road and all of a sudden we slow down.  I was minutes away from a really bad car accident.  You could tell it happened in the last few minutes as people were out of their cars and people where walking around to the cars in the accident.  I think it was about five small passenger vehicles all smashed up pretty bad.  Some had ran off the road into the ditch and into farm fences.  Smoke was coming from one car.  It was bad.  If I hadn't stopped  at Cinnabon I may have been one of those cars.  Thank God My Stomach Wanted CINNABON!

 

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.

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.

 

Swimmers Frozen Alive In Pool & Other Random Acts of Fitness

Booo...
Hiss...
No WDW Marathon Weekend Races for me.  I didn't get in.  Oh well, at least I won't be complaining when it's cold!  

This morning it was a swimming day.   It was cold outside so we swam inside although it was cold inside and the pool was about 78F.  BRRRR!

Wednesday’s Masters Swim pic.twitter.com/UqaWl5eB8Q

— Joel McKenna (@the17thman) March 12, 2025

THE WETDECK:
SCY Masters Workout Theme - Intervals

WARM UP: (500)
200 Free
100 Back
200 IM Kick 
SET ONE: (1000/1500)
4 x 100's Free on 1:40 (400)
Rest
3 x 100's Back to Breast by 50 on 2:05 (300/700)
REST
4 x 75's Fly, Breast and Free on 1:40 (300/1000)
SET TWO: (1000/25000)
2 x 100's Breast on 2:10 (200)
Rest
100 IM (100/300)
Rest
3 x 100's Fly to Back by 50 on 2:05 (300/600)
Rest
100 IM (100/700)
Rest
3 x 100's Free on 1:40 (300/1000)
SET THREE: (300/2800)
3 x 100's Pulling on 1:45
COOL DOWN: (50/2850)
Just a 50 and I got out.  Hey some of us gotta work!

2,850 SCY Done!

2025 SWIM DISTANCE TOTALS:
SCY- 29.950
SCM - 13,200

LCM - 3,000

 

RUNNING AROUND CASTLES:

NONE

 

THE SPIN CYCLE:
NONE

 

THE LIFT AHEAD:
THU - BACK & BI + TEACH 30 min INDOOR CYCLING
FRI- SWIM w/TEAM
SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 30 min INDOOR CYCLING
MON - SWIM w/TEAM

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - WED: Chair Yoga, Parkinson Exercise, Water Aerobics 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