Early Sunday for Funday at the Gym.

Early to Bed and Early to Rise.  Well at least for a weekend.  Woke up and had an english muffin, coffee and preworkout.  At the gym it was Chest, Triceps and Shoulders.  Over all it was a good workout.  I should have upped the weight in my Incline Chest Press.  

Chest, Triceps and Shoulders plus a 20 minute HITT Tread block. pic.twitter.com/In4ODHYJBL

— Joel McKenna (@the17thman) December 4, 2022

SUNDAY
Cardio is 10 min
BB Incline Chest Press
10x at 77.77% of 1RM
10x at 77.77% of 1RM
10x at 77.77% of 1RM
8x at 77.77% of 1RM
Flat Bench DB Fly 1 2 3 3
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Chest Press 1 2 3 4
SS - Rope Tricep Pulldown/ Facepulls 1 2 3 4
Seated DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3 4

Quick 20 minute Lanebreak before lunch and errands. pic.twitter.com/7BPqUT8APL

— Joel McKenna (@the17thman) December 4, 2022

20 minute HITT Tread at gym and a 20 minute Lanebreak Ride at Home on Bike+.  I wanted to get my workouts over and done with so I could run some errands today and be ready in case someone doesn't show up for work later today.  Hopefully I'll have this whole weekend off and I can do some food prepping.  I haven't been doing food prep since I've either bought some cooked chicken at the market or have been eating leftovers.  I've been trying to cook a little extra so I don't have to worry about food prep.  Haven't had the time as I've been working every weekend since August.  So that means except for my 5 Days at Disney in October I've been working 6 days a week for three months.  Insane. Hopefully at some point I get every weekend off the way it should be.  I might do a Leg Day tomorrow but gotta open on Tuesday.  So no gym on Tuesday and I think Thursday.  Ugh! 

That's It.

Yesterday was a recovery day so no gym or Peloton.  Today I was back at the gym for Back and Biceps.  Skipped cardio at gym.

Back and Biceps at the gym. 30 minute Madonna Lanebreak. Some of the songs I hadn’t heard in almost 20 years but still knew all the words. 1 day left of Lanebreak Challenge. pic.twitter.com/9G4nfRfiPX

— Joel McKenna (@the17thman) December 3, 2022

SATURDAY
17ish Warm Up and Stretch
Asst Wide Grip Pull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Cable Lat Pulldown 1 2 3 4
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Drag Curls 1 2 3 4
Ezbar Upright Row 1 2 3 4

Just a simple regular gym day.  At home I did a 30 minute Lanebreak Class on Peloton.  It was a Madonna playlist.  I really do like Lanebreaks for when I don't want to listen to anyone.  It's still a good burn and workout.  Well that's that or it for today.

Happy Thursday Workout Day

MORNING!  It's Back and Bicep Day.  I'll take tomorrow as a recovery day.  The Workout:

THURSDAY
6 minutes warming up
Asst Wide Grip Pull Up 1 2 3 4
Curl Bar Preacher Curl 1 2 3 4
BB Bent Over Underhand Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4

Back and Biceps at Gym. Some Low Impact and Lanebreak on @onepeloton at home . pic.twitter.com/kLUXV6mskm

— Joel McKenna (@the17thman) December 1, 2022

Skipped the LAT Pulldown and did the BB Bent Over Row instead as I had to work around "Shadow Boxing Man" at the gym.   At 4am you'd think you'd have more access to equipment at the gym but not always.  It's annoying when people camp out at a station/machine but you work around it.  Once home it was time for a 20 minute low impact ride and some lanebreak time.

Flexing Work Hours So I Can Flex At The Gym Workout

Flex Time! Day Off!  Early to bed last night and a little bit of extra sleep time this morning.  In theory that should be a great thing but timing is everything for workouts.  Normally on weekday workouts I get up at 3:45am and hit the gym right from bed without food.  I guess "fasted" workouts at 4am on weekdays.  Then on weekends I sleep in a bit and grab something to eat like protein waffles or english muffin before hitting the gym after 9am.  But today I hit the gym right in between those times but with no food in my belly.  What a difference that makes.  My tummy was rumbling in between sets.  At the end of my workout I skipped any cardio and headed home drinking a protein shake I made this morning in the car.  

Took a lex day so got the day off. Slept in and hit the gym. Did Chest, Triceps and Shoulders. Now some food, a class ride and then off to buy new running trainers. pic.twitter.com/gf1UzjXYyw

— Joel McKenna (@the17thman) November 30, 2022

WEDNESDAY
15 minute Warm Up and Stretch
Incline BB Chest Press
10x EB
7x 81.48% of 1RM
6x 81.48% of 1RM
5x 81.48% of 1RM
6x 81.48% of 1RM
5x 81.48% of 1RM

So confession time:  I aborted to sets in which I only did 5 reps as my pre-workout was pushing through me and I didn't want it to end up in my shorts if you get my drift. 

Flat Bench DB Fly (Increased Weight) 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Chest Press 1 2 3 4
SS - Rope Tricep Pulldowns/ Facepulls 1 2 3 4(Facepulls was a weight increase)
Seated DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3 4

30 minute P!NK ride and 5 min cool down. @iamicaniwillido #IAmICanIWillIDo pic.twitter.com/RygZroDGqN

— Joel McKenna (@the17thman) November 30, 2022

Now with a protein shake and an english muffin in me I will hit a cycle ride class on my Peloton.  Did a 30 minute P!NK Ride and a 5 minute cool down.

My @Spotify #SpotifyWrapped 2022 @lizzo was my top! pic.twitter.com/h4RluLeXmT

— Joel McKenna (@the17thman) November 30, 2022

As for my Spotify it's so Pop it Hurts!  NO APOLOGIES! My

@Spotify

#SpotifyWrapped 2022

@lizzo

was my top!

Congrats I Am 2.85% Stronger Than Last Time Workout!

I Am

I Can

I Will

I Do

Congrats on waking up today! Leg Day and a 20 minute reflection ride and 10 minute Lanebreak ride of @onepeloton pic.twitter.com/d5ui7GOoSF

— Joel McKenna (@the17thman) November 29, 2022

TUESDAY
10 minutes cardio warm up
BB Back Squat
10x EB
6x 55% of 1RM
6x 60% of 1RM
5x 65% of 1RM
5x 71% of 1RM
4x 77% of 1RM
4x 82.85% of 1RM
4x 82.85% of 1RM
3x 82.85% of 1RM
2x 82.85% of 1RM
Plate Loaded Bulgarian Split Squat 1 2 3 4 5
Leg Extension 1 2 3 4 5

What only a few Reps at your target Strength Building percentage?  Yes.  My Back Squat 1RM or PR was done under perfect conditions with sleep and food before hand.  When I do a Week Day Gym Workout I'm going fasted from last night.  I'm not fasting but on an Empty Stomach besides my Pre-Workout so it's harder to get to that 1RM.  I thought of lowering it but Hell No it's for when I AM getting stronger stronger.  Cuz I CAN get better.  I WILL get stronger. I DO the hard stuff now so I DO it tomorrow but better and stronger.

Can you tell I took a Reflection Ride this morning?  After Legs I came home and did a 20 minute Reflection Ride and a 10 minute LaneBreak Ride.

Top Fitness Stories Of The Week: Nov 21 - 27

Time to put down the Pumpkin Pie and look back at this week's Fitness Stories.  Let's start the heavy lifting:

Rep One - F45 Training Holdings Inc. (NYSE: FXLV) today announced that Chris Payne, the company’s chief financial officer and a member of the Board of Directors, stepped down effective November 15, 2022 to address immediate personal and family matters in Australia. Mr. Payne will continue to support the company in an advisory capacity to facilitate a seamless transition. - via Business Wire

Rep Two - Ergatta Rower will be available through BestBuy.com starting November 22nd. - via PR Newswire

Rep Three - Jess King is officially a mom! The Peloton instructor, 37, and fiancée Sophia Urista welcomed their first baby together, son Lucien "Luz" Urista King, on Wednesday, Nov. 16, the couple announced in a joint Instagram post Monday. - via People

Rep Four -How Peloton's Alex Toussaint Trains Off the Bike—And How You Can Get Strong, Too. - via Men's Health

Rep Five -Amazon Can’t Get Peloton Back in the Black. Selling on Amazon can help Peloton work off bloated inventory, but profitability won’t be the same. - via WSJ

Rep Six -The Beachbody Company, Inc. Receives Notice of NYSE Trading Share Price Listing Rule Non-Compliance. - via BusinessWire 

Rep Seven - The biggest security risks of using fitness trackers and apps to monitor your health. via CNBC 

Rep Eight -Meta Killed Plans for Homegrown VR Fitness App, FTC Says. - via Bloomberg

Rep Nine -DICK'S Sporting Goods Reports Record Third Quarter Sales; Delivers 6.5% Increase in Comparable Store Sales and Raises Full Year Guidance . - via YahooFinance

Rep Ten -Cody Rigsby Is Facing Backlash For His Comments About Taylor Swift. - via Buzzfeed 

Always gotta finish the week with Cody!  It was a weak news week with the holiday.  Next week will be the week when companies brag or cry about their Black Friday and Cyber Monday Sales.

1.48% More Today Makes Me Better Than Yesterday Workout

Why 81.48% of my 1RM on Chest Press?  Well 80% is the recommended % to gaining strength from my long history of google searching and I'm trying to push it so I had the 2.5 lbs on each side of the bar giving me that 1.48%.  That 1.48% makes me better today than yesterday.  The 6 reps was all I felt comfortably struggling with having no spotter.  I think I'll stick at this weight to it's more comfortable or reps go up.  Everything else was my "normal"weight factors.  Which for some are better this month than last and for others better this year than last month.  See a pattern which fits with today's motivational quote.

Chest, Triceps and Shoulders with just a 20 minute HITT Tread. Debating on stopping for lunch on the way home. pic.twitter.com/eaJ2yzrvGf

— Joel McKenna (@the17thman) November 27, 2022

SUNDAY
About 18 minutes including racking weighs, warm up and stretching
Incline BB Chest Press
10x EB
6x at 81.48% of 1RM
6x at 81.48% of 1RM
6x at 81.48% of 1RM
6x at 81.48% of 1RM
6x at 81.48% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Chest Press 1 2 3 4
SS - Rope Tricep Pulldown / Facepulls 1 2 3 4
Seated DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3 4

After a 20 Minute HITT Tread.  Now I'm running out of Beginner Level HITT Classes for the Tread so I can either repeat them all or move up to the Intermediate.  Ugh.  That's scary.  Today's run brings me to 3 runs this week or 180 with the Peloton App.  With 5 weeks left of the year if I kept at 3 runs a week I'd fail meeting 200 by NYE.  But I could stack some?  I may keep with the revised goal of 200 Runs by my 53rd Birthday in Feb.

SPOILER ALERT:  I did stop at the Smoothie place for a shake and a Chicken Quesadilla.  That was a waste to 18 bucks but I did save and get a free protein scoop.  I just didn't have anything quick to eat at home except pumpkin pie.  After lunch I hopped on a bike for a Lanebreak Class.

I do like Lanebreaks for one you just want to listen to music with no talking. I just keep forgetting about them. Hopefully @onepeloton has more Challenges using it. pic.twitter.com/xzkFCPcyoN

— Joel McKenna (@the17thman) November 27, 2022

Next Week or This Week?  This Week my goal is a ride tomorrow before an early day at work with gym days on Tuesday, Wednesday, Friday and the weekend.  So one of those has to be a Leg Day.  Wednesday will be the best bet for Legs as I'm taking a flex day from work and getting new running sneakers!