PROGRESS not PERFECTION early morning WORKOUT

Day Before Recovery!  Knowing I was going to get up early this morning I headed to bed somewhat early.  I usually get to bed anytime between 7:30 and 8pm.  I had a decent sleep although I could have used more.  I struggled in my workout.  Usually on the weekend I get one or two extra hours sleep and eat something before hitting the gym.  But not today as it was an early am at the gym.  I'm heading to Disney early this morning so I needed an early morning workout.  When I've gone early on a Saturday I usually have the gym empty to myself but not today.  I didn't even bother with doing a gym selfie like I had panned.  

Back and Biceps at gym. Eating breakfast and then Disney pic.twitter.com/jW0aUUDVwL

— Joel McKenna (@the17thman) June 3, 2023

SATURDAY
5 min walking
Asst Wide Grip Pull-up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4 5
Seated Cable Lat Pulldown 1 2 3 4 5
Back Extension Machine 1 2 3
Standing Cable Hammer Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5

Just the same ol' workout.  PROGRESS not PERFECTION.  That's it to Monday.  Monday will be a Leg Day

Continuing The Dream Of Pressing Barbells To The Ceiling and Other Tales of Random Acts Of Fitness

FRIDAY!  It's June 2nd! Happy PRIDE!  Okay so I'm a day late but I didn't workout yesterday. 

No gym day but not recovery. Worked late last night and early this morning. pic.twitter.com/CPj8smCj5k

— Joel McKenna (@the17thman) June 1, 2023

On Wednesday I worked from 8am to a bit after 9pm and then had to open at 6:30am on Thursday so no workout.  Last night I was so beat I tried to do one small thing on my computer at home and just gave up.  My mind was fried.  Tried to get a better night sleep then I was up for the gym this morning.  Normally my pattern for today would have been a Leg Day but I'm skipping Sunday at the gym so I skipped leg day today.  That means today was Chest and tomorrow will be Back.  I'll be at Disney tomorrow and Sunday so no workout on Sunday!

Friday Is Chest Day! pic.twitter.com/mPCey6H4UN

— Joel McKenna (@the17thman) June 2, 2023

FRIDAY
5 min walking
Flat Bench BB Press
10 x EB
8 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
7 x 120 at 80% of 1RM
5 x 120 at 80% of 1RM
Standing Cable Chest Fly 1 2 3 4 5
Standing Squat BB Press 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Standing DB Lateral Raise 1 2 3

Just a steady as they go workout.  PROGRESS NOT PERFECTION.  I tried to take a gym selfie but none came out any good.  I'll try again tomorrow.  No Peloton today.  I just didn't feel like it.  I started to put clothes aside on the bike for the weekend and didn't feel like moving them.  Bad Me!

In my Wednesday Workout Post HERE I rambled on about my own personal MISSION STATEMENT: "INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT".   It's still a work in progress.  Yesterday while at work I looked at my work's MISSION STATEMENT: "To create and implement excellent recreational opportunities that promote an active and healthy lifestyle." So my own personal mission statement does in fact line up with my work mission statement.  Not the exact same words but pretty much the same goal.  I may to try to mash both of them together to that will both keep me faithful to my WHY but also in relation to my daily work.    As I say over and over "We Cannot Add Years To Someone's Life But We Can Add Quality To Those Years" and it's true.  

Random Acts of FItness: My centers today offer multiple Walk Away The Pounds Classes, some Tai Chi Classes, some other fitness classes and of course Pickleball.  

So today was Chest, Shoulders and Triceps and tomorrow will be Back and Biceps.  Also Animal Kingdom on Saturday and Hollywood Studios on Sunday.  Wahoo! STAYCATION!  

Random Acts of Facilitating Inspirational Fitness Moments To Help Others Move Through Life And Sport? The Mission Statement Homework Assignment.

The Mission Statement.  Not the Mission nor Mission Impossible but the Mission Statement.  In my workout post's I've been talking about how I try to find Random Acts of Fitness in my daily life in relation to my Mission Statement.  Yesterday after posting my workout and my Random Acts of Fitness after my drive in I cam across a news story in my Google Alerts on Fitness:

Inspiring Others!  That's it.  I had been thinking over my own Mission Statement and how my work is related and how I can use that to motivate me on the tough days at work.  To focus on how my work relates to my own Mission Statement I could stay on track and continue to love my job.  The problem was that my Mission Statement for years hasn't changed that much although I have and my career path has.  My most recent Mission Statement was "To Help Others Move Through Life and Sport."   But was I really "helping"?   I over see two recreation facilities that yes have a few Walk Away The Pound Classes, Yoga Classes, Pickleball, Tennis and a few other things but was I "helping" or was I "facilitating"?  Somehow "Facilitating Others Move Through Life and Sport" doesn't sound right.  I spent maybe 10 minutes on my phone looking up synonyms for Facilitating and just didn't like the sound of any of them.  But that headline "Inspiring Others"?  I liked it and changed my twitter bio to "INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT". 

For now that works.  I still think I need something that is more about facilitating cuz' by working at a center that provides movement opportunities but not actually teaching or outwardly promoting am I really INSPIRING?  I don't need an answer today cuz' as I remind myself everyday it's "PROGRESS NOT PERFECTION".  

This morning in my Facebook Memories and Timehop I came across and old post of mine.  Okay not mine but Ideafit Social Post that I use to pay for but don't anymore.  Here is the Mission Statement Assignment that I followed and follow today:

What is it that sets your soul on fire? What do you find yourself daydreaming about? Do you feel deep down that you know what your purpose is? Have you ever tried writing a "personal mission statement"? If you've never tried this as an exercise, I highly recommend it. Once you get clear on your purpose, you can take a closer look at your daily actions. Do your choices align with your goals? Is there anything in your life that isn't serving your higher purpose? Assess. Adjust. And take another step closer to your greatest life.

I really do believe this little assignment has changed my outlook to the better over the last year.  I may not be at my greatest life but I'm one step closer as it's PROGRESS NOT PERFECTION.

Oh yeah and the workout...

Back and Biceps befit s long work day. pic.twitter.com/QhnZtbhr6D

— Joel McKenna (@the17thman) May 31, 2023

WEDNESDAY
5 min walking
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Cable Lat Pulldown 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5

No cardio today.  Spent a few extra minutes on this ranting post so skipped the Peloton.  That and I'm working from 8am to 10pm today and opening tomorrow.  So tomorrow I'll skip the gym.  

And After The Fourth Day It Was Back To Work But Before That A Chest Day At The Gym

Super Monday or the Tuesday after a long Holiday Weekend!  I did my best to keep to my weekday sleep habits by going to the gym yesterday at 4am and hitting the bed about 7:30pm.  But alas it didn't all go to plan.  It took some time to fall asleep and then about 2am I woke up and was tossing and turning to the 3:30am alarm went off.  I did hit snooze but after less then 10 minutes I was out of bed.  

Once at the gym I was groggy.  My first few bench press sets were trash.  I gotta stop comparing workout to workout especially weekend versus workday.  Weekend workouts get some carbs and extra sleep.  The Cable Fly was probably the only movement that was feeling great.  The DB Close Grip was a struggle.  

TUESDAY 5 min walking warmup BB Flat Bench Press 10 x EB 6 x 120 at 80% of 1RM 8 x 120 at 80% of 1RM 8 x 120 at 80% of 1RM 6 x 120 at 80% of 1RM Cable Fly 1 2 3 4 Flat Bench DB Skullcrusher 1 2 3 Seated DB OH Press 1 2 3 Flat Bench DB Close Grip Chest Press 1 2 3 Standing Tip of the Hip DB Lateral Raise 1 2

TUESDAY
5 min walking warmup
BB Flat Bench Press
10 x EB
6 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
Cable Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3
Seated DB OH Press 1 2 3
Flat Bench DB Close Grip Chest Press 1 2 3
Standing Tip of the Hip DB Lateral Raise 1 2 3 

After the gym I came home and went right on the Peloton.  I knew if I didn't get on it right away I wouldn't do it.  Laying in the bed after a workout is heaven and I am pressed for time.  I did a 15 minute Low Impact Ride.  I've done this ride before but I liked the music so it was perfect.  Now I gotta get ready for work.  Ugh.  I took a 4 Day Weekend so today will be catch up day.  I also have a meeting for a summer camp program.  

Random Acts of Fitness - One of my centers hosts a local cycling group.  They meet in the parking lot and use our restrooms.  I know it's a stretch.  But gotta find My Why in the things I do or happen at my centers.  

Wednesday - Back and Biceps

Thursday - Recovery

Friday - Leg Day

Saturday - Chest and Disney Day!

Trying To Stay On My Work Day Sleep Schedule Leg Day Workout & More Random Acts of Fitness

Day Four of a Four Day Weekend.  Although I do have the day off I tried to stick to my regular sleep pattern.  So I went to bed early and set my alarm for 3:30 am.  Best Laid Plans, I tossed and turned as it took a while for me to fall asleep.  It took me about 90 minutes to fall asleep.  Once the alarm went off I hit snooze.  The second time it went off I got up.  I always lay out my gym clothes out the night before.  Don't need to be thinking at 3:30 am.  Then I was off to the gym.

When I pulled up a little past 4am I was excited to see the gym empty!  Wahoo!  Maybe I'll take that shiftless gym selfie this morning.  I have been feeling good about my appearance of late. Even with my low self esteem.  But while warming up on the treadmill another gym goer came.  It was just us for the hour.

BB Back Squats for Leg Day pic.twitter.com/IUsGlcYTla

— Joel McKenna (@the17thman) May 29, 2023

MONDAY
5 min Incline Walking
Cyber Machine Leg Curl 1 2 3
BB Back Squat
10 x EB (Rogue Bar 55lbs)
08 x 105 at 58.33% of 1RM
08 x 125 at 69.44% of 1RM
06 x 145 at 80.55% of 1RM
06 x 145 at 80.55% of 1RM
05 x 145 at 80.55% of 1RM
05 x 155 at 86.11% of 1RM
04 x 155 at 86.11% of 1RM
03 x 160 at 88.88% of 1RM
03 x 160 at 88.88% of 1RM
02 x 160 at 88.88% of 1RM
Leg Extension 1 2 3

I'm somewhat happy with today's workout.  I wore my older pair of NoBulls this morning and got to admit felt unstable on some of the squats.  Can't complain too much as I did pretty good at 80% of my 1RM.  After all that it was time to go home and eat.  Skipped cardio today as I made Cinnamon Rolls.  Yummy!  Today I will relax some more.  

Tuesday - Chest, Shoulders and Triceps

Wednesday - Back and Biceps

Thursday - Recovery

While backing my breakfast I quickly looked over the local paper.  The Local section had it's regular Monday feature of Hometown Business this time with a focus of the local gyms in the area.  Keeping this for work as people come in asking about all the local gyms.  Lots of folks think each one of our recreation centers have a small gym which we don't.  So this is my Random Act of Fitness for the day.  I know it's a stretch but my centers both offer Walk Away The Pounds today plus all the pickleball.  Keeping folks moving is the goal.  Keep On Moving Through Life and Sport!

Finding Balance In The Force With HITT Training and Low Impact Cardio Training. Oh And Some Back and Biceps At The Gym

“The Force is not a power you have. It's not about lifting rocks. It's the energy between all things, a tension, a balance, that binds the universe together.” — Luke.

Yesterday after my workout I rewatched Season One of Succession.  I say re-watch cuz I thought I had only seen a few episodes of it but turned out I had seen all of Season One.  Ugh.  Only three seasons to go.  Hoping to get to at least Season Three by tomorrow.  As for my sleep last night it wasn't that bad.  I did toss and turn a bit but that is usual.  This morning I slept in a bit and had my 2 Kodiak Waffles and Coffee.  Then change and drink a preworkout drink on the way to the gym.

Back and Bicep Day. pic.twitter.com/Tqn1BXU8cL

— Joel McKenna (@the17thman) May 28, 2023

SUNDAY
5 min incline tread walking
Asst Wide Grip Pull Up 1 2 3 4
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Pulldown 1 2 3 4 5 (increased 15 lbs)
Seated Curlbar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Curlbar Drag Curl 1 2 3

I did my Bicep Movements out of my usual order as there was a guy and a girl using the curl bar.  I did increase weight in the Pulldown by 15lbs but my reps were not great.  The gym doesn't have the weights you put on the machine so it only has 15 pound increaments.  Everything else was the same as I've been doing.  Working that Progressive Overload cus' it's all about Progress Not Perfection.

At home had a protein shake some procrastination then a 20 minute HITT Ride.  That was per Doctor's Orders.  This isn't the PA who tried to scold me over my BMI.  My last in person doctor visit the PA asked if I was trying to put on weight and made the comment that my BMI was high.  To which I replied I'm putting on a little bit of muscle so I'm okay with it and BMI is bullshit anyways.  The HITT recommendation is from my Teledoc who was asking me my workout routine and I told him I stopped HITT training and noticed that my weight had dropped but my strength increased.  He then recommended I do some HITT so I did.  I still insist on this comment "A Funny Thing Happened On The Way To The Scale When I Gave Up HITT Training".  But at that time I was only doing HITT Cardio.  It was all or nothing.  So now I'm gonna do one HITT class a week.  Balance.

Per Doctors Orders I did a HITT class. pic.twitter.com/sk0a2uDlXL

— Joel McKenna (@the17thman) May 28, 2023

Finding the balance is key.  I gotta remind myself that it is not all of nothing.  Think of the workouts as a buffet.  Take some from the dessert bar but also taking some from the salad bar.  Finding that inner balance with the force.  

Monday will be Leg Day.

Tuesday will be Chest Day.

Wednesday will be Back and Bicep Day

Thursday will be Recovery.  I'm working a closing shift on Wednesday and an opening shift on Thursday.

Friday will be Leg Day.

Saturday will be Chest and Disney's Animal Kingdom!

Sunday will be Recovery Day and Disney's Hollywood Studios!

See Work, Workouts and Disney.  BALANCE!

Random Acts of Fitness - 240 Pickleball Courts.  That is how many courts our Recreation Department oversees.  I'm adding on to the post as I'm watching a video from the Developer's talking about things they do for quality of life.  Which goes to what I say all the time "We can't add years to someone's life but we can add quality to those years." With my personal mission statement of "Helping Others Move Through Life and Sport" the more opportunities that I can help provide from work the more Random Acts of Fitness I complete.  

Chest Day Had My Heart Going Padam Padam

Chest Day Had My Heart Going Padam Padam.  I went to bed early last night as if it was a work day.  Wanted to hit the gym a little earlier then last week hoping to go before the crowds.  I woke up before the 6:30am alarm went off so got up and ate my Kodiak Protein Waffles and a cup of coffee.  On the way to the gym I drank my preworkout so I was pumped to go.

I don’t go many nights with Restlessness being Blue. I normally toss and turn most nights. pic.twitter.com/MX9qkHfitY

— Joel McKenna (@the17thman) May 27, 2023

 

Today is Chest Day.  I do this on Saturday as on Sunday at the time I got there is a pack of guys who do chest so I made Saturday my Chest Day to avoid the pack.  Although I know realize if I got between 7am and 9am on Saturday I gotta dodge the filming of the TikTok/Instagram Couple.  After my warm up I hit the bench for the chest press.  Maybe the extra sleep helped me with my chest presses.  I'm able to do more reps at 80% of my latest 1RM.  I know it's not a lot for most people but it is for me.  PROGRESS not PERFECTION.  Progressive Overload Over Time.  When I got to the DB Close Grip Press I was able to go up 5lbs per DB.  So I'm seeing the slow progression happen.  I also noticed my veins were popping today.  I went back on Creatine after a break due to a blood test.  

 

SATURDAY 

5 min warmup walking

10 x EB

10 x 120 at 80% of 1RM

09 x 120 at 80% of 1RM

08 x 120 at 80% of 1RM

06 x 120 at 80% of 1RM

06 x 120 at 80% of 1RM

Flat Bench DB Fly 1 2 3 4

Standing DB OH Press 1 2 3

Flat Bench DB Skullcrusher 1 2 3

Flat Bench DB Close Grip Press 1 2 3

Standing Tip Of The Hip Lateral DB Raise 1 2 3

 

Chest, Shoulders and Triceps at the gym. pic.twitter.com/seoJnXnsSq

— Joel McKenna (@the17thman) May 27, 2023

Afterwards it was home for a snack and protein shake.  Skipped cardio.  Don't get me wrong I love my Peloton but I'm just was so wiped after the workout I rested.  I'll make myself do a class tomorrow as it's Back and Bicep Day and I always feel less beat up after that workout.   Plus it'll be good to flush out the legs and get them ready for Monday's Leg Day.  Got someone to cover for me for my Sunday shift so I'm off for four days in a row.  Now if I can only find someone for next weekend.  Also I'll be closing a center on Wednesday and opening a center on Thursday but 4 days in a row is amazing.