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.