Post Heat Exhaustion Event Workout

Last night I set my alarm and went to bed early not knowing what today would hold for me.  Yesterday morning I worked an outdoor event in which I was moving around and running around in the hot Florida sun and didn't drink enough cold water.  After the event we all went inside to cool off for a bit.  I felt fine at that point and left to get gas and get back to my regular work duties.  When I got to my desk I started to see sound and hear colors.  My heart beat was racing and I felt like I was having some sort of cardiac episode.  So I sat there drinking my cold BCAA infused water and ate two granola bars.  I felt better but all day I wasn't myself.  I basically had heat exhaustion and felt like I was about to die.   Came home, ate a big meal and went to bed early.  Today I feel much better.  So I did head to the gym for a Chest, Tricep and Shoulder workout.

A little sweat after an outdoor work activity pic.twitter.com/2NXTtixNoo

— Joel McKenna (@the17thman) June 28, 2022

Wednesday
Incline BB Chest Press
1x EB
8x 95
8x 95
8x 95
8x 95
7x 95
Flat Bench DB Fly 1 2 3
Ez Bar Skullcrusher 1 2 3
Ez Bar Upright Row 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lat Raise 1 2 3
SS - Rope Tricep Pulldown / Facepulls 1 2 3
Seated Machine Chest Fly 1 2 3

After I came home and did a 15 minute Low Impact Peloton Bike+ Workout.

Chest, Triceps and Shoulders at the gym. 15 minute Low Impact Bike+ at home. Yesterday I had a case of heat exhaustion at work. Feeling better this morning. pic.twitter.com/0VznCcIEO8

— Joel McKenna (@the17thman) June 29, 2022

Tomorrow is up in the air as I have the day off and plan on going to Magic Kingdom.  Tomorrow should be a Leg Day but to do a Leg Day and then walk around a Disney Park in the heat may not be the right thing for me.  I'm going to play it by ear when I wake up tomorrow.

Tuesday B Workout - Back, Biceps and Bike+

Wahoo!  Finally back at it after a crazy few days.  Long work hours this weekend being On-Call and working at my center.  After my Saturday morning workout the next time I actually sat in front of my home computer was right now.  It's been a rough few days.  So after a good night sleep and getting into the GREEN with my Whoop it was time for the gym.

Today was Back and Biceps at the gym.  Nothing really new to report except decreased weight on the asst widegrip pull up so it's actually harder and heavier weight in cable hammer crl and crossover db curl.

TUESDAY
Asst Widegrip Pull Up 1 2 3 4 5
Standing Curl Bar Preacher Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 5
Wide Grip Lat Pulldown 1 2 3 4 5
Ez Bar Drag Curl 1 2 3 4 5
Bent Over DB Back Fly 1 2 3 4 5
Alt Standing Crossover DB Curl 1 2 3 4 5

Back and Bicep Day at the gym and then home for a 20 minute Low Impact Bike+ Class. I gotta admit I haven’t been on my @onepeloton Bike I’m over a month. Ugh! I’ve been doing Tread Workouts but not Bike pic.twitter.com/wBIpfgRlrT

— Joel McKenna (@the17thman) June 28, 2022

Then a quick 20 minute easy low impact Bike+ ride.  I'll be able to hit the gym Wednesday and Thursday and then it looks like Sat, Sun, Mon and Tuesday.  My take Monday off but who knows as of now.

Early Weekend Workout

Was able to get in bed early last night so I was able to get up early and go to the gym.  Won't be able to do this again to Tuesday so glad I got a workout in.  

Got in a workout! Back, Biceps and some Shoulders. Had the gym all to myself for the first hour. It was a bit creepy but great all at the same time pic.twitter.com/XceAEJPF73

— Joel McKenna (@the17thman) June 25, 2022

SATURDAY
Asst Pull-ups 1 2 3 4 5
Curlbar Preacher Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Straight Bar Drag Curl 1 2 3 4 5
Straight Bar Upright Row 1 2 3 4 5
Wide Grip Cable Lat Pulldown 1 2 3 4 5
Cable Hammer Curl 1 2 3 4 5
Seated OH DB Press 1 2 3 4 5

And that was it.  No cardio.  Will be walking a bit during work today.  On Call Manager so I'll be driving around and stopping at locations for work all day and then answering calls to 10pm.  Ugh!

#TBT Last Chance Workout | The Biggest Loser | S8 E07

Opponents Allen and Danny hit the gym before this week's Face Off. For even more life-changing moments from The Biggest Loser past and present, subscribe to the official YouTube channel: https://www.youtube.com/user/nbcbigge...

Upping It Up A Little Bit Workout

Another morning of wanting to hit snooze but alas I dragged my ass to the gym.  Since I am not going in early this morning I drove the extra few minutes to the bigger and cleaner gym.  I took my Chest/Tri/Shoulder workout and lowered the reps but increased my weight in the exercises noted below.  That will be my plan for the month of July with all my workouts.

Chest, Triceps and Shoulders with a 10 minute HITT @onepeloton Tread block. pic.twitter.com/0LUFZ1jlye

— Joel McKenna (@the17thman) June 23, 2022

THURSDAY
Incline BB Chest Press 5 Sets
Flat Bench DB Fly 1 2 3 4 5 Increased
Ezbar Skullcrusher 1 2 3 Increased
Ezbar Upright Row 1 2 3
SS Rope Pulldown / Face Pulls 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lat Raise 1 2 3 Increased

After I did a 20 minute HITT Tread workout.  I'm going to try to do something tomorrow if not a gym workout a Peloton bike workout.  I haven't been on my bike in a month.  I'm on call Fri/Sat/Sun into Monday morning.  Which means I'm on call Friday from 5pm-10pm Sat/Sun 6:30am-10pm and Monday at 6:30am to about 8am.  Workouts won't be happening.  Ugh!

Quick Back and Bicep Workout

Ugh.  So didn't want to wake up this morning.  Groggy but awake I headed to the gym.  Have an early start to my workday.  The first hour will be hurry up and wait then a busy 2 hours working outside.  

Quick Back and Bicep Workout before an early start for work. pic.twitter.com/FPss310q6i

— Joel McKenna (@the17thman) June 22, 2022

WEDNESDAY
Asst Wide Group Pull-ups 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Seated DB Hammer Curl 1 2 3 4
Wide Grip Lat Pulldown 1 2 3 4
Ezbar Drag Curls 1 2 3 4
Seated Machine Rear Delt 1 2 3 4
Seated Machine Bicep Curl 1 2 3 4

This week working out will be short workouts.  Will try for Thursday and Friday and next week will be Tues/Wed/Thur.  No weekend workout this weekend.  Hopefully after this week my work life will calm down a bit.

Just Another Leg Day

A later start for a weekday!  Wahoo!  Although I feel well rested my Whoop tells me other.  Had a cup of coffee and some Kodiak Fluffy Waffles then my preworkout on the way to the gym.

Leg Day before a late start to work pic.twitter.com/eyiSPm8hrK

— Joel McKenna (@the17thman) June 20, 2022

Leg Day

10 Sets of BB Front Squats. Reps going down as weight increases.  Think I did 2 reps at my new 1MR.  The app I use for tracking use to tell me when I get a new PR but I can't seem to find that function this morning.

5 Sets of Bulgarian Split Squat Holding Plates in each hand

5 Sets of Leg Extensions

5 Sets of Hip Abductor Machine

3 Sets of Straight Leg DB Deadlifts

5 minute incline power walk.

Now some food and off to work.  Late night and early morning equals rest day for tuesday!