What's Something You're Proud Of Yourself For Doing This Week & Some Random Acts of Fitness

Bad Food Choices.  I could blame work but it's all my choices.  I tried tracking yesterday but I know I didn't get it right.  I didn't workout this morning as I was up late last night for ON CALL answering phone then up early-ish for work.  Late for me but had to swap my car for a work truck then met up with a new employee.  Then it was On Call driving around and having lunch at McDonald's.  On these days when work gets in the way of me hitting the gym I really lean in to my mission statement:
TO INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT
and work helps me with that by:
TO CREATE AND IMPLEMENT EXCELLENT RECREATIONAL OPPORTUNITIES THAT PROMOTE AN ACTIVE AND HEALTHY LIFESTYLE
The other night while working a Bingo event at one of my centers I typed this..."Do you know hard it’s for someone like me to sit down for two hours while my laptop calls out bingo once a month at work? I sit there thinking about if Instill worked at a gym I would be moving or inspiring."  Which brings me to this question:
What’s something you’re proud of yourself for doing this week?
My swim workout last Sunday was spot on.  First time working with my pacing in ages and I was on fire.
PR's at the gym this week.  SQUAT BABY SQUAT
Just gotta remind myself on the days that aren't the fun days is that I'm doing what I do cuz' it gives me worth!  This will be a new point I'll make each weekend.  

I AM PROUD BECAUSE:

THE WEIGH IN:
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SEVEN DAY AVERAGE - 174.91 lbs

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
SUN - BACK & BI
MON - LEG + PELOTON TREAD RUN
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - N/A Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - N/A g
FAT - N/A g
PROTEIN - N/A g

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

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
5/16/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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 Belt, The Tripod & Me: A New Romantic Story For The Ages & Random Acts of Fitness

When did the Tripod at the gym become my new best friend?  I never expected that I'd want to film myself working out yet here I am once again recording myself doing BB Squats.  Oh, I used a weight belt today also and boy what a difference it made.  I never thought I would need one as I don't lift that heavy, yet.  After using it today I really did notice a difference and I broke my own PR!

THE WEIGH IN:
THURSDAY - 174 lbs

WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
SEVEN DAY AVERAGE - 174.65 lbs

Still slowly ticking up each day after getting some days at 173. At least I'm below 175 and that really is my goal or to just be lean.  That pretty much is the vain goal.  LOOK GOOD AT ANY COST.  Well not any cost.  

LEG DAY - SLAY THE LEGS - THURSDAY

The Belt, The Tripod & Me: A New Romantic Story For The Ages 
 
THE WORKOUT:
 
5 min Spinning
 
DB Romanian DL
8 x 40 lbs
8 x 40 lbs
8 x 40 lbs
 
BB Back Squat
8 x EB
4 x 170 lbs at 79.06% of 1RM / PR
5 x 170 lbs at 79.06% of 1RM / PR
4 x 170 lbs at 79.06% of 1RM / PR
4 x 175 lbs at at 81.39% of 1RM / PR
4 x 180 lbs at 83.72% of 1RM / PR
4 x 185 lbs at 86.04% of 1RM / PR
3 x 190 lbs at 89.37% of 1RM / PR
Pre-Today 215 lbs PR
2 x 220 lbs NEW PR!
1 x 220 lbs NEW PR!
 
THE BREAKDOWN:
DB ROMANIAN DL - Waking up the giants
BB BACK SQUAT - LOOK AT ME!  220!  I know for most guys that is not all that but for that is a huge victory.  Remember my weight training has been machines or Les Mills Body Pump in the past.  To go from Body Pump to a Bar Bell is a good evolution.  I did film each set but have yet to watch any of the videos.  I did learn a trick on the iPHone to be able to film and still listen to my music.  WAHOO!  Wearing the belt made a big difference.  I felt more secure in my back and core.

THE SPIN CYCLE:
5 Min Warming Up
Taught a 30 Minute Spin Class

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
FRI - NO GYM DAY
SAT - NO GYM DAY
SUN - NO GYM DAY
MON - TBD
TUE - CHEST + Teach 30 min Spin
WED - BACK & BI + Peloton Tread Run
THU - LEG DAY + Teach 30 min Spin
FRI - SWIM w/TEAM in Orlando
SAT - CHEST + TEACH 30 MIN SPIN
Tonight I work late so I'll be home to late to get up to the gym then all weekend I'm ON CALL so I'll be up late.  Hoping that I can get back to my normal sleep time on Sunday night. Since I'm OnCall I get to take 2 days off in the next two weeks so will take Friday off and have a four day weekend!  Then the following Wednesday.  If that happens I'll try to drive to Orlando and swim with the team.  Getting in a few extra swim workouts.

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,745 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 303 g
FAT - 61 g
PROTEIN - 241 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -Low Impact Circuit, Walk Away the Pounds, Yoga, Water Aerobics, Masters Swim Team and the FitClub.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
5/15/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


Even One Single Rep More Than Last Time Is A Win & Other Tales Of Random Act of Fitness

REPEAT AFTER ME...

MORE REPS THAN LAST TIME

MORE REPS THAN LAST TIME

In every workout I always look at my last workout.  The weight and how many reps.  I put it down in my journal for the current workout and look at it before each set.  I prepare to beat what I did last time.  Even if it's just by ONE REP.  I set a goal before each set.  I set about 20 goals every morning and I crush 20 goals every morning.  What a way to start the day. 

THE WEIGH IN:
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
THURSDAY - 173 lbs
SEVEN DAY AVERAGE - 174.51 lbs
My weight has been slowly ticking up.  I did eat out last night as a bunch of us from work had a party for a retiring employee.  I ate a burger, chips and a beer at the country club pool bar.  Not the best meal.  Also the last week I was battling a cold so I stopped running this past week.  Going into this weekend I'm ON CALL so probably no gym and then eating fast food on the go for lunch.  

WEDNESDAY - BACK AND BI - PUMP PUMP PUMP IT UP

THE WORKOUT:

5 min Spinning Warming Up
 
TUESDAY 1 175.2 lbs
 
6 min Spinning Warming Up
 
Cable Lat Pulldown at 167.5 lbs at 95.17% of 176 lbs 1RM / PR x Reps 6 / 6 / 6 / 6 / 5
(Last Time 6 / 5 / 6 / 4 / 4)
 
Curlbar Preacher Curl at 25 lbs x Reps 6 / 7 / 7 / 6 / 4
(Last Time 5 / 7 / 6 / 6 / 4)
 
Seated Cable Row at 170 lbs x Reps 8 / 8 / 6 / 8 / 5
(Last Time 6 / 6 / 5 / 5 / 2)
 
Standing Cable Hammer Bicep Curl at 90 lbs at 85.71% of 1RM / PR x Reps 8 / 8 / 8
 
15 min Beginner Run Peloton App

THE BREAKDOWN:
MORE REPS THAN LAST TIME.   That is my mantra and my goal for each workout.
LAT PULLDOWN - MORE REPS.  I will take each and every rep.  Baby steps to being stronger.
PREACHER CURL - MORE REPS.  Maybe a bit of cheating and smaller range of motion but I'm moving that weight.  It'll get easier.  
CABLE ROW - MORE REPS
HAMMER BICEP CURL - FADE OUT.  I tried to curl my max then tried a little less and settled in at 85% of my PR.  My stomach was growling and I needed to get on the tread mill.  Just not enough time and my body was fading.  
OVERALL - PROGRESS.  Just keep at the grind.

THE SPIN CYCLE:
Just the 5 Min Warming up

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
WED - BACK & BI + PELOTON TREAD RUN
THU - LEGS + TEACH 30 MIN SPIN
TBD - 
Everything is up in the air.  This week I work late on Thursday, the ON CALL on the Weekend.  So probably NO GYM for FRI, SAT, SUN and MON!   UGH.  Now I'm training an employee for the On Call Weekend so maybe get one night of normal sleep so hopefully back to the gym on MONDAY! At the very least I'll try to get some Peloton Bike+ Rides in at home.

THE RUN DOWN:
15 MIN PELOTON TREAD RUN

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3.037 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 225 g
FAT - 95 g
PROTEIN - 198 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:

ONE MORE REP:
$BODi Beachbody (BODi) Launches “Invest in Your BODi” Retail Shareholder Rewards Program - https://www.businesswire.com/news/home/20240514961145/en/Beachbody-BODi-Launches-%E2%80%9CInvest-in-Your-BODi%E2%80%9D-Retail-Shareholder-Rewards-Program?utm_campaign=shareaholic&utm_medium=twitter&utm_source=socialnetwork

THE MONEY SHOT:


5/14/24 Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

my17cents:
NONE

 

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


Even One Single Rep More Than Last Time Is A Win & Other Tales Of Random Act of Fitness

REPEAT AFTER ME...

MORE REPS THAN LAST TIME

MORE REPS THAN LAST TIME

In every workout I always look at my last workout.  The weight and how many reps.  I put it down in my journal for the current workout and look at it before each set.  I prepare to beat what I did last time.  Even if it's just by ONE REP.  I set a goal before each set.  I set about 20 goals every morning and I crush 20 goals every morning.  What a way to start the day. 

THE WEIGH IN:
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
THURSDAY - 173 lbs
SEVEN DAY AVERAGE - 174.51 lbs
My weight has been slowly ticking up.  I did eat out last night as a bunch of us from work had a party for a retiring employee.  I ate a burger, chips and a beer at the country club pool bar.  Not the best meal.  Also the last week I was battling a cold so I stopped running this past week.  Going into this weekend I'm ON CALL so probably no gym and then eating fast food on the go for lunch.  

WEDNESDAY - BACK AND BI - PUMP PUMP PUMP IT UP

THE WORKOUT:

5 min Spinning Warming Up
 
TUESDAY 1 175.2 lbs
 
6 min Spinning Warming Up
 
Cable Lat Pulldown at 167.5 lbs at 95.17% of 176 lbs 1RM / PR x Reps 6 / 6 / 6 / 6 / 5
(Last Time 6 / 5 / 6 / 4 / 4)
 
Curlbar Preacher Curl at 25 lbs x Reps 6 / 7 / 7 / 6 / 4
(Last Time 5 / 7 / 6 / 6 / 4)
 
Seated Cable Row at 170 lbs x Reps 8 / 8 / 6 / 8 / 5
(Last Time 6 / 6 / 5 / 5 / 2)
 
Standing Cable Hammer Bicep Curl at 90 lbs at 85.71% of 1RM / PR x Reps 8 / 8 / 8
 
15 min Beginner Run Peloton App

THE BREAKDOWN:
MORE REPS THAN LAST TIME.   That is my mantra and my goal for each workout.
LAT PULLDOWN - MORE REPS.  I will take each and every rep.  Baby steps to being stronger.
PREACHER CURL - MORE REPS.  Maybe a bit of cheating and smaller range of motion but I'm moving that weight.  It'll get easier.  
CABLE ROW - MORE REPS
HAMMER BICEP CURL - FADE OUT.  I tried to curl my max then tried a little less and settled in at 85% of my PR.  My stomach was growling and I needed to get on the tread mill.  Just not enough time and my body was fading.  
OVERALL - PROGRESS.  Just keep at the grind.

THE SPIN CYCLE:
Just the 5 Min Warming up

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
WED - BACK & BI + PELOTON TREAD RUN
THU - LEGS + TEACH 30 MIN SPIN
TBD - 
Everything is up in the air.  If this cold sticks or gets worse.  Then next week I work late on Thursday, the ON CALL on the Weekend.  So probably NO GYM for FRI, SAT, SUN and MON!   UGH.  Now I'm training an employee for the On Call Weekend so maybe get one night of normal sleep so hopefully back to the gym on MONDAY! At the very least I'll try to get some Peloton Bike+ Rides in at home.

THE RUN DOWN:
15 MIN PELOTON TREAD RUN

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3.037 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 225 g
FAT - 95 g
PROTEIN - 198 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:

ONE MORE REP:
$BODi Beachbody (BODi) Launches “Invest in Your BODi” Retail Shareholder Rewards Program - https://www.businesswire.com/news/home/20240514961145/en/Beachbody-BODi-Launches-%E2%80%9CInvest-in-Your-BODi%E2%80%9D-Retail-Shareholder-Rewards-Program?utm_campaign=shareaholic&utm_medium=twitter&utm_source=socialnetwork

THE MONEY SHOT:


5/14/24 Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

my17cents:
NONE

 

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


More Reps Than Last Time Chest Workout And Random Acts of Fitness

Tuesdays and Thursdays are tightly packed mornings.  It's wake up, hit the gym, quickly shower, go to another gym, teach a 30 minute spin class, drive home, shower and get to work by 8am.  I make it on time but it's just a whirlwind of a morning.  

THE WEIGH IN:
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
THURSDAY - 173 lbs
WEDNESDAY - 173.0
SEVEN DAY AVERAGE - 174.17 lbs
 
CHESTIE - TUESDAY
 
THE WORKOUT:

6 min Spinning Warming Up
 
Flat Bench BB Press
8 x EB
3 x 155 lbs at 91.11% of 1RM / PR
5 x 155 lbs at 91.11% of 1RM / PR
4 x 155 lbs at 91.11% of 1RM / PR
3 x 155 lbs at 91.11% of 1RM / PR
2 x 155 lbs at 91.11% of 1RM / PR
 
Cable Chest Fly at 65 lbs Each Side x Reps 8 / 8 / 8 / 8 / 8
(Last Time 6 / 8 / 6 / 7 / 7)
 
Seated DB OH Press at 40 lbs x Reps 8 / 7 / 7 / 6 / 5
(Last Time 5 / 6 / 6 / 5 / 4)
 
Tricep Rope Pushdown at 122.5 lbs x 7 / 8 / 7 / 7 / 7
(Last Time Reps 7 / 5 / 7 / 4 / 6)
 
THE BREAKDOWN:
BB PRESS - Just keep pushing it.  Gonna keep at 91% to it get's easier.
CHEST FLY - MORE REPS THAN LAST TIME
DB OH PRESS - MORE REPS THAN LAST TIME
TRICEP PUSHDOWN - MORE REPS THAN LAST TIME
OVERALL - MORE MORE MORE.  Just keep pushing at my workouts with either more reps than last time or more weight.  That's the whole point of journal the workouts. Before I start each set I know what I did last time.  I give myself a goal to beat each time.  This is PROGRESSIVE OVERLOAD.

THE SPIN CYCLE:
6 MIN WARM UP
TAUGHT 30 Min Spin Class

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
WED - BACK & BI + PELOTON TREAD RUN
THU - LEGS + TEACH 30 MIN SPIN
TBD - 
Everything is up in the air.  If this cold sticks or gets worse.  Then next week I work late on Thursday, the ON CALL on the Weekend.  So probably NO GYM for FRI, SAT, SUN and MON!   UGH.  Now I'm training an employee for the On Call Weekend so maybe get one night of normal sleep so hopefully back to the gym on MONDAY!

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,667 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 185 g
FAT - 60 g
PROTEIN - 204 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walk Away The Pounds, Stretch Aging Backward, Tai Chi, Body Sculpting for Seniors, Cardio Dance, Low Impact Circuit, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

SENIOR GAMES:
NONE

IN MY HEAD:
NOT MUCH

THE BOOKSHELF:
DAILY READER...

ONE MORE REP:
NONE

THE MONEY SHOT:
5-14-24 

Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

my17cents:
NONE

 

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


Getting Leg Day Done Against The Long List Of Excuses And Some Random Acts of Fitness

To Do A Leg Day Or To Not Do A Leg Day. Now I do try to get in two leg days each week but sometimes it's just on the fly and not part of my training program.  This mornings leg day workout was done on the fly and not much planning.  I have a long list of excuses, calve muscle cramp at the end of yesterday's workout, some lower back discomfort, hamstrings felt tight and so much more.  I even woke up coughing a bit.  I wasn't having great pre-workout thoughts.  

THE WEIGH IN:
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
THURSDAY - 173 lbs
WEDNESDAY - 173.0
TUESDAY - 174.6
SEVEN DAY AVERAGE - 174.09 lbs
 
MONDAY - LEG DAY

 
THE WORKOUT:
5 min Spinning Warming Up
 
PVC Pipe Good Mornings 8 / 8 / 8
 
BB Romanian DL
8 x EB
6 x 135 lbs at 64.28% of 1RM
4 x 135 lbs at 64.28% of 1RM
6 x 135 lbs at 64.28% of 1RM
 
BB Back Squat
8 x EB
6 x 135 lbs at 62.79% of 1RM / PR
5 x 155 lbs at 72.09% of 1RM / PR
5 x 155 lbs at 72.09% of 1RM / PR
5 x 165 lbs at 76.44% of 1RM / PR
5 x 165 lbs at 76.44% of 1RM / PR
4 x 170 lbs at 79.06% of 1RM / PR
4 x 170 lbs at 79.06% of 1RM / PR
(215 lbs PR)

THE BREAKDOWN:
TIGHT HAMSTRINGS!
GOOD MORNINGS - Getting those hamstrings stretched, warmed up and ready.
ROMANAIN DEADLIFTS - Waking Up Those Hamstring!
BB BACK SQUAT - Was feeling confident to do BB Back Squats instead of Hack Squats.  Felt Good.  Kept adding some weight.  Just kept adding to it was an hour of working out.  Time to head home.
OVERALL - PROGRESS!  Glad I did the workout the way I did.  Working to 80% of my PR.  

THE SPIN CYCLE:
WARM UP
10 MIN SCENIC PELOTON RIDE

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEGS + TEACH 30 MIN SPIN
TBD - 
Everything is up in the air.  If this cold sticks or gets worse.  Then next week I work late on Thursday, the ON CALL on the Weekend.  So probably NO GYM for FRI, SAT, SUN and MON!   UGH.  Now I'm training an employee for the On Call Weekend so maybe get one night of normal sleep so hopefully back to the gym on MONDAY!

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,333 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 228 g
FAT - 77 g
PROTEIN - 246 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
Pilates, Yoga, Walking Aerobics, 2 x Bone Builders, Water Aerobics and the FitClub

SENIOR GAMES:
NONE

IN MY HEAD:
NOT MUCH

THE BOOKSHELF:
Daily Readers...

ONE MORE REP:
NONE

THE MONEY SHOT:
NONE
MARKETS CLOSED

my17cents:
NONE


*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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 Can Only PR So Many Times During A Worko(50ut And Sunday's Random Acts of Fitness

One day blurs into the other.  How can it be Sunday already?  Yesterday after my workout and teaching came home, ate lunch and then went out to get a haircut.  I ended up eating a pint of ice cream for lunch.  DOH!

THE WEIGH IN:
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
THURSDAY - 173 lbs
WEDNESDAY - 173.0
TUESDAY - 174.6
MONDAY - 175
SEVEN DAY AVERAGE - 174.2
 
SUNDAY - BACK & BI

THE WORKOUT:

5 mins Spinning Warming Up
 
Cybex Asst Wide Grip Pull-up (No Stack) x Reps 4 / 3 / 3 / 1
 
Cable Lat Pulldown at 167.5 lbs at 95.17% of 176 lbs 1RM / PR x Reps 6 / 5 / 6 / 4 / 4
 
Curlbar Preacher Curl at 25 lbs x Reps 5 / 7 / 6 / 6 / 4
(Last Time 5 / 7 / 6 / 6 / 2.5)
 
Seated Cable Row at 170 lbs (NEW PR) x Reps 6 / 6 / 5 / 5 / 2
 
Standing Cable Hanmer Bicep Curl at
105 lbs (NEW PR) x Reps 5
90 lbs at 85.71% of 1RM / PR x Reps 8 / 7

THE BREAKDOWN:
CANT PR EVERY DAY AND EVERY TIME!
PULL-UP - Added this back in (pun unintended) Wanted to bring it back but that meant ran out of time and energy at the end of the workout.
LAT PULLDOWN - Added 2.5 lbs from last time.  MORE THAN LAST TIME!
PREACHER CURL - MORE REPS THAN LAST TIME.  25lbs on each side is tough.  It was my goal to get here and it's tough. PROGRESS
CABLE ROW - Up 2.5 lbs which seemed like adding 10.  Good God How Does 2.5 Pounds Weigh So Much? PROGRESS
HAMMER CURL - KO'ed.  Out of energy, out of steam and out of reps.  
OVERALL - MORE THAN LAST TIME!

THE SPIN CYCLE:
5 Min Warming Up

THE WET NOTE:
Will swim later at 10am w/ team.
I SWAM. I NAPPED.
THE SWIM
Warm Up - SKIPS 200 Swim / 100 Kick / 200 Pull (500)
We then did some drill thing but only about 50 meters (50/550)
FREE SET
100 EASY
300 Keeping faster then the 100 pace / negative split
200 Keeping faster then the 100 pace / negative split
100 Keeping faster then the 100 pace / negative split
(700 / 1250)
LOVE THAT SET! I haven't been doing any pace work since about 2009.  Or maybe it just seems that long.  Now there were no faster swimmers so I was on my own which was good.  Otherwise I just struggle to keep up with the fast kids.
KICK MAYBE (100 / 1350)
4 x 100's STROKE.  That 100 fly was not all fly sorry.  (400/1750)
Some starts off the block and that was it.  Liked the workout!
Since I'm ON CALL next weekend no swimming with the team.  This next week SUCKS for my workout routine!

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
MON - LEGS + PELOTON TREAD
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEGS + TEACH 30 MIN SPIN
TBD - 
Everything is up in the air.  If this cold sticks or gets worse.  Then next week I work late on Thursday, the ON CALL on the Weekend.  So probably NO GYM for FRI, SAT, SUN and MON!   UGH

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:
CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3,669 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 300 g
FAT - 147 g
PROTEIN - 128 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH- Yoga, the sports pool with walkers and swimmers. Oh and the FitClub
 
SENIOR GAMES:
NONE

IN MY HEAD:
LOTS

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
NONE
MARKET CLOSED

my17cents:
NONE


*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.