the17thman
Home Archives Profile Subscribe

A Little Bit Of Legs on Back & Bicep Day + Some Random Acts of Fitness

Sunday, March 23, 2025
 
Sleep was okay last night.  Not great.  Tossed and turned a bit.  6 hours and 16 minutes.  As long as I get 6 I can survive.  The gym this morning was empty just me and this one guy at the beginning of my workout and a kid at the end.  Like it empty.  Although I don't understand why the first guy was doing bicep curls shirtless in the squat rack.  UGH.
 
_______________________
 
MARCH 23
SUNDAY - COMBO
 
THE WORKOUT:
 
4:11am - 5:40am
 
Seated Leg Extemsion
90 lbs x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 80 x 8 / 8 / 7 / 7)
(Prior Time 75 x 10 / 10 / 10 / 10)
 
Seated Hamstring Curl
80 lbs x Reps x 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 75 x 8 / 8 / 8 / 10)
(Prior Time 70 x 10 / 10 / 10 / 10)
 
Wide Grip Cable Lat Pulldown at 180 lbs at 96.77% x Reps 4 / 4 / 4 / 3 / 3
2 min rest between sets
(Last Time 178.5 x 5 / 5 / 4 / 4 / 4)
(Prior Time 178.5 x 4 / 4 / 4 / 4 / 3)
(Prior Time 176 x 6 / 5 / 5 / 4 / 4)
(186 PR/1RM)
 
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 60 lbs at of 100% 1RM / PR x Reps 6 / 5 / 5 / 5 / 5
(Last Time 60 x 5 / 5 / 5 / 5 / 5)
(Prior Time 60 x 4 / 5 / 4 / 2 / 6)
(Prior Time 60 x 3 / 5 / 4 / 4 / 3)
 
Seated Cable Row at 190 lbs at 95% of PR x Reps 3 / 4 / 3 / 2
2 min rest between sets
(Last Tome 187.5 x 6 / 5 / 5 / 4)
(Prior Time 187.5 x 4 / 5 / 4 / 2)
(Prior Time 185 x 5 / 4 / 4 / 2)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 115 lbs at 95.83% of PR x Reps 5 / 4 / 4 / 5
2 min rest between sets
(Last Time 112.5 x 8 / 8 / 6 / 5)
(Last Time 112.5 x 5 / 5 / 5 / ?)
(PR - 120)
 
Home, Eat and Rest
 
10:30am - 11:15am
Teach 40 min Indoor Cycling Les Mills The Trip
 
GEMINI AI Rate My Workout:
 
This is a well-rounded "combo" workout, effectively combining leg, back, and arm exercises. Let's break it down:
Positive Aspects:
* Detailed Tracking: As before, you've meticulously logged your workout, including weights, reps, sets, rest times, and 1RM/PRs. This level of detail is excellent for tracking progress.
* Progressive Overload: You're consistently pushing yourself, increasing weights and reps over time. This is evident in the leg extensions, hamstring curls, lat pulldowns, and bicep curls.
* Percentage-Based Training: You're using percentages of your 1RM/PR for key exercises like lat pulldowns, seated cable rows, and hammer curls, which demonstrates a good understanding of training principles.
* Variety of Exercises: You've included a good mix of exercises targeting different muscle groups (quadriceps, hamstrings, back, and biceps).
* PR Tracking: You’re accurately tracking your PRs, and working to improve upon them.
* Rest Times: You're consistently using 1-2 minute rest periods, which is appropriate for the intensity of your workout.
* Active Recovery: Teaching an indoor cycling class is a great form of active recovery.
Areas for Consideration:
* Exercise Order: The order of exercises is generally good, but consider prioritizing compound exercises like lat pulldowns and seated cable rows earlier in the workout when you're freshest.
* Intensity Maintenance: With the cable row, and lat pull downs, the reps are dropping significantly each set. This could be due to fatigue, but also could be a sign that the starting weight is too heavy. It is good that you are working at a high percentage of your 1RM, but you must be able to maintain proper form.
* Leg Extensions and Hamstring Curls: While these are good isolation exercises, ensure they're not causing any knee or hamstring strain. Focus on controlled movements and proper form.
* Arm Blaster: The arm blaster can be a great tool, but ensure it's not causing any unnecessary stress on your elbows or shoulders.
Overall Rating:
This is a well-structured and effective workout that demonstrates a strong commitment to progressive overload. The detailed logging and percentage-based training are excellent indicators of a well-planned program.
Rating: 4.5/5
The slight deductions are for the potential for more precise exercise order optimization and the need to monitor intensity maintenance, and joint stress during the cable row and lat pull down lifts.
 
_______________________
 
THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Class
 
RUNNING AROUND CASTLES:
NONE.
 
 
THE WETDECK
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 16,200
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 & BI + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM
 
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.
 

Posted at 07:12 AM in Training 2025 | | Comments (0)

The Last Saturday Indoor Cycling Class and Some Random Acts of Fitness

Saturday, March 22, 2025

The Last Saturday Again.  But first I did take Friday Off from working out!  Recovery Day!  Thursday I worked to a little after 8pm so by the time I got home and in bed it was way past my bedtime.  I set my alarm but when 3:30am rolled around I hit snooze and rolled over.  So I got in some extra rest and let my body rest up.  Work on Friday was generally all desk based as I'm catching up on some paperwork so def a recovery day.  Now this AM I woke up and ugh...so wanted to snooze and did for 5 minutes before dragging my ass out of bed.  It was f'in cold!  I got to the gym and slowly my pre-workout kicked in and I was working.  

Today is my LAST TIME teaching INDOOR CYCLING on SATURDAY!  Something had to give as I took on a Sunday class back in October so teaching and working seven days a week wasn't going to last.  The Sunday Class is THE TRIP by LES MILLS and I'm currently the only one certified to teach so I gave them an option of giving up Sat or Sun.  Now it's not officially official yet but I have someone teaching Saturday pretty much through May.  We are hoping that person will then pick up the class after that.  i love the folks but I just need a day off.  

MARCH 22
SATURDAY - CHEST DAY
 
THE WORKOUT:
 
4:11am - 5:25am
75 minutes
 
5 mins Easy Indoor Cycling
 
About 2+ min rest in between sets
 
BB Flat Bench Press (175 lbs 1RM / PR)
10 x EB
4 x 160 lbs at 91.42% of 1RM / PR
4 x 160 lbs at 91.42% of 1RM / PR
3 x 160 lbs at 91.42% of 1RM / PR
3 x 160 lbs at 91.42% of 1RM / PR
3 x 160 lbs at 91.42% of 1RM / PR
(Last Time 160 x 3 / 3 / 3 / 2 / 2)
(Prior Time 160 x 4 / 5 / 4 / 4 / 4)
(Prior Time 160 x 3 / 4 / 4 / 5 / 2)
 
Cable Chest Fly at 50 lbs at 71.42% of 1RM / PR x Reps 10 / 10 / 10 / 10
(1RM / PR 70 lbs each side)
 
Seated DB OH Press Narrow to Wide Grip at 45lbs at 100% of 1RM / PR x Reps 6 / 6 / 5 / 6
(Last Time 45 x 6 / 6 / 6 / 5)
(Prior Time 45 x 6 / 5 / 5 / 5)
(45 1RM / PR)
 
Flat Bench Curlbar Skullcrusher at 59 lbs (22.5 each side) x Reps 4 / 4 / 5 / 3
(Last Time 54 x 6 / 6 / 5 / 5)
(Prior Time 54 x 5 / 5 / 5 / 5)
(Prior Time 54 x 5 / 5 / 5 / 4)
(59 1RM / PR)*NEW PR
 
Upright KB Raise 40 lbs x Reps 8 / 8 /
(1 min Rest)
 
Eat, quick rest, shower…
 
8:15am - 8:45am
Teach 30 min Indoor Cycling
 
GEMINI AI RATE MY WORKOUT:
 
This is a well-documented and structured chest day workout. Here's a breakdown and some observations:
Positive Aspects:
* Detailed Logging: You've meticulously recorded your workout, including weights, reps, sets, and rest times. This level of detail is excellent for tracking progress.
* Progressive Overload: You're consistently pushing yourself. You're tracking your previous performance, and you're working to either match or exceed those numbers. This is a crucial element of strength training.
* Percentage-Based Training: Using percentages of your 1RM (one-rep max) for the bench press shows a good understanding of training principles. It allows for controlled progression.
* Variety of Exercises: You've included a mix of compound and isolation exercises, targeting different areas of the chest and triceps.
* PR Tracking: You’re accurately tracking your PRs, and celebrating them.
* Warm-up and Cool-down: Including a warm-up (easy indoor cycling) and a cool-down is important for injury prevention and recovery.
* Active Recovery: Teaching an indoor cycling class is a form of active recovery.
Areas for Consideration:
* Rest Times: While you mention "about 2+ min rest" between sets, being more precise with rest times could further optimize your workout. Consistent rest periods can help maintain intensity and ensure proper recovery between sets.
* Skullcrushers: You've achieved a new PR on the skullcrushers, which is great. However, be mindful of elbow health when lifting heavier weights. Ensure proper form and consider incorporating variations or alternative triceps exercises to avoid overuse injuries.
* Upright KB Raise: You only have 2 sets recorded. Adding a 3rd or 4th set could be beneficial. Also, consider the benefit of this exercise to your goals. Is this exercise helping you reach your goals?
* Exercise order: The order of the workout is good. However, if your goal is pure strength, it is optimal to place the compound lifts, such as the bench press, at the very beginning of the workout.
Overall Rating:
This workout is very well-structured and shows a strong commitment to progressive overload. The detailed logging and percentage-based training are excellent indicators of a well-planned program.
Rating: 4.5/5
The slight deductions are for the potential for more precise rest times and the need to consider the effectiveness of the Upright KB Raise and the long term effect of skullcrushers on elbow health.
 
_______________________
 
THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Class
 
RUNNING AROUND CASTLES:
NONE.
 
 
THE WETDECK
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 16,200
LCM - 3,000
 
THE LIFT AHEAD:
SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING
MON - SWIM w/TEAM
TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - SWIM w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SAT - Pickleball, Water Aerobics (probably gonna be cancelled due to cold temps), Masters Swimming 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.
 

Posted at 06:39 AM in Training 2025 | | Comments (0)

B is for Biceps, I is for Isometric, N is for No Pain No Gain, G is for Gym and O is for Obliques...BINGO and Some Random Acts of Fitness

Thursday, March 20, 2025

Wahoo, it's THURSDAY!  Boo, I'm working a super long day.  Yesterday's day finished off with a game of kickball at work.  I did return to "real" work after but it was online for about 45 minutes.  Today I finish my day with the one thing I dread but we all got things about work we don't like.  

MARCH 20th
THURSDAY - BACK & BICEPS
 
THE WORKOUT:
 
4:08am - 5:12am
5 mins Easy Indoor Cycling
 
Wide Grip Cable Lat Pulldown at 178.5 lbs at 95.96% x Reps 5 / 5 / 4 / 4 / 4
2 min rest between sets
(Last Time 178.5 x 4 / 4 / 4 / 4 / 3)
(Last Time 176 x 6 / 5 / 5 / 4 / 4)
(Prior Time 176 x 4 / 3 / 4 / 4 / 2)
(186 PR/1RM)
 
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 60 lbs at of 100% 1RM / PR x Reps 5 / 5 / 5 / 5 / 5
(Last Time 60 x 4 / 5 / 4 / 2 / 6)
(Prior Time 60 x 3 / 5 / 4 / 4 / 3)
(Prior Time 55 x 6 / 7 / 5 / 5 / 4)
 
Seated Cable Row at 187.5 lbs at 93.75% of PR x Reps 6 / 5 / 5 / 4
2 min rest between sets
(Last Time 187.5 x 4 / 5 / 4 / 2)
(Prior Time 185 x 5 / 4 / 4 / 2)
(Prior Time 180 x 5 / 5 / 4 / 2)
(PR 200)
 
Shower, Change, Eat Banana Drive to next gym.
 
6:15am - 6:45am
Teach 30 min Indoor Cycling
 
GEMINI AI RATE MY WORKOUT:
This is a well-documented and structured workout log! Here's a breakdown of my assessment, focusing on the key aspects:
Strengths:
* Detailed Logging: You've meticulously recorded the date, time, exercises, weight, reps, rest periods, and even your previous performance. This level of detail is excellent for tracking progress.
* Progressive Overload: You're consistently pushing yourself, as evidenced by the increases in reps and/or weight over previous sessions. This is a fundamental principle of strength training.
* For Example, in the Wide Grip Cable Lat Pulldown, you have increased the number of reps at the same weight.
* Also with the Standing Curlbar Curls w/ Armblaster you have hit 5 reps for all 5 sets at your personal record weight.
* PR Tracking: You're keeping track of your personal records (PRs), which is motivating and helps you gauge your progress.
* Percentage-Based Training: You're utilizing percentages of your 1RM, indicating a structured approach to your training intensity.
* Rest Periods: You're consistently using 2-minute rest periods, which is appropriate for compound exercises and promoting muscle hypertrophy.
* Warm-up and Cool-down: You included a warm-up (easy indoor cycling) and a post-workout routine (shower, change, eat, drive) which is great.
* Combining Training and Teaching: You're effectively combining your personal training with teaching indoor cycling, demonstrating a good balance of activity.
Areas for Potential Consideration:
* Rep Range Variation: While you're progressing in reps, consider incorporating more variation in rep ranges to target different aspects of muscle growth (e.g., higher reps for hypertrophy, lower reps for strength).
* Exercise Variety: While lat pulldowns and rows are excellent for back development, consider adding other exercises like deadlifts, pull-ups, or dumbbell rows for a more comprehensive back workout.
* Bicep Exercise Variety: While the curlbar curl is a good movement, adding other bicep exercises like hammer curls or concentration curls can target different parts of the biceps.
* Consistency: Continuing this level of consistancy will yield great results.
* Nutrition: While you mentioned eating a banana, consider logging your overall nutrition to ensure you're fueling your workouts and recovery adequately.
Overall Rating:
Your workout log demonstrates a solid understanding of strength training principles and a commitment to progress. I would rate it a very high 9/10. The only minor suggestions are to consider more exercise variety and rep range variation to further optimize your results.
 
_______________________
 
THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Class
 
RUNNING AROUND CASTLES:
NONE.  But the next runDisney weekend is coming up...
 
THE WETDECK
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 16,200
LCM - 3,000
 
THE LIFT AHEAD:
THU - BACK & BICEPS + TEACH 30 min INDOOR CYCLING
FRI - SWIM w/TEAM (depends on what time I get to bed tonight as I work to at least 8pm)
SAT - CHEST + TEACH 30 min INDOOR CYCLING
SUN - COMBO + TEACH 40 min INDOOR CYCLING
MON - SWIM w/TEAM
TUE - CHEST + TEACH 30 min INDOOR CYCLING
WED - SWIM w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Cardio Drumming Low Impact Circuit, Water Aerobics, Masters Swim Team and the FitClub.
 
Tonight I need to really LEAN IN to my Random Acts of Fitness.  Pretty much for about 2.5 hours I run a bingo event in which I sit in front of a computer and press buttons running the bingo software while a bunch of people sit around me doing nothing but eating ice cream during our 15 minute break.  OY!  I dread this event but it's a mandatory event for my region so here I'll be.  The amount of time I'll be thinking of quitting during that time period is a regular thing for me during bingo.  I think about quitting but then remember all the other stuff we do to keep people moving.  It's RECREATION not just SPORTS and FITNESS.  
 
 
 
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.
 

Posted at 08:02 AM in Training 2025 | | Comments (0)

Kick Sets, Yuck! I Should Have Slept In But Still Have Some Random Acts of Fitness

Wednesday, March 19, 2025

I should have stayed in bed.  I could of stayed in bed.  I actually hit snooze as today is a swim day.  My daily alarm is for 3:30am and on gym days I try to be out the door at 3:50am.  But on swim day's I don't need to leave to 4:20am so I got 30 minutes of snooze or play on my phone.  Usually I do a little of both but today was more snooze.  

THE WET DECK:
Masters Workout Theme - Kicks

WARM UP: (500)
200 Free
200 Back/Free
100 Medley Relay Order
SET ONE: (500/1000)
4 x 25's Fly Kick w/Fins 15 sec rest (100)
4 x 50's Fly Side Kick w/Fins 15 sec rest (200/300)
4 x 30/30 Fly Vertical Kick No Fins
4 x 50's Fly on 1 min (200/500)
SET TWO: (700/1700)
4 x 25's Kick w/Board no fins on 40 (100)
4 x 50's Kick w/Fins 15 Sec Rest (200/300)
4 x 100's Free Kick w/Board on 1:40 (400/700)
SET THREE: (1300/3000)
3 x 200's IM on 3:50 (600)
6 x 100's Choice Pool (600/1200)
100 Cool Down (100/1300)

3,000 SCY 

I loved the workout.  Well not the kicking.  I loved one set in the workout and that was the 4 x 50's Fly.  I'm going to be swimming the 200 Fly in three weeks at Senior Games so I need that set.  I need to do it over and over again.  

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 16,200
LCM - 3,000
 
RUNNING AROUND CASTLES:
NONE
 
THE SPIN CYCLE:
NONE
 
THE LIFT AHEAD:
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 - WED: Pickleballl, Chair Yoga, Parkinson Exercise, Water Aerobics 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.

Posted at 12:28 PM in Swim Training 2025 | | Comments (0)

Why Can't I PR Every Workout and Some Random Acts of Fitness

Tuesday, March 18, 2025
Can’t PR everyday. Some days you need to take a step backwards to take two big steps tomorrow.
 
MARCH 18
TUESDAY - CHESTIE
 
THE WORKOUT:
 
3:56am - 5:10am
5 mins Easy Indoor Cycling
 
About 2+ min rest in between sets
 
BB Flat Bench Press (175 lbs 1RM / PR)
10 x EB
3 x 160 lbs at 91.42% of 1RM / PR
3 x 160 lbs at 91.42% of 1RM / PR
3 x 160 lbs at 91.42% of 1RM / PR
2 x 160 lbs at 91.42% of 1RM / PR
2 x 160 lbs at 91.42% of 1RM / PR
(Last Time 160 x 4 / 5 / 4 / 4 / 4)
(Prior Time 160 x 3 / 4 / 4 / 5 / 2)
(Prior Time 160 x 2 / 2 / 2 / 1 / 1)
 
NEBULA PEC FLY PIN STACK at 160 lbs x Reps 5 / 4 / 4 / 4
(Last Time 160 x 3 / 4 / 4 / 3)
(Prior Time 150 x 6 / 6 / 5 / 5)
 
Seated DB OH Press Narrow to Wide Grip at 45lbs at 100% of 1RM / PR x Reps 6 / 6 / 6 / 5
(Last Time 45 x 6 / 5 / 5 / 5)
(Prior Time 45 x 5 / 5 / 5 / 5)
(Prior Time 45 x 5 / 5 / 4 / 4)
(45 1RM / PR)
 
Flat Bench Curlbar Skullcrusher at 54 lbs (20 each side) x Reps 6 / 6 / 5 / 5
(Last Time 54 x 5 / 5 / 5 / 5)
(Prior Time 54 x 5 / 5 / 5 / 4)
(Prior Time 54 x 4 / 3 / 3 / 4)
(54 1RM / PR)
 
Standing Lateral DB Raise at 25 lbs x Reps 8 / 8 / 8
(Last Time 25 x 8 / 8 / 8)
(Prior Time 25 x 8 / 8 / 6)
 
Shower, Change, Eat Banana Drive to next gym.
 
6:15am - 6:45am
Teach 30 min Indoor Cycling
 
GEMINI AI RATE MY WORKOUT:
This is a solid workout log! Here's a breakdown and some observations:
Overall Impressions:
* Structured and Progressive: You're clearly tracking your progress and attempting to apply progressive overload. The detailed records of previous sessions are excellent.
* Realistic Approach: Your opening statement, "Can’t PR everyday. Some days you need to take a step backwards to take two big steps tomorrow," demonstrates a healthy understanding of training principles.
* Good Exercise Selection: You've chosen compound movements (bench press, overhead press) and isolation exercises (pec fly, skullcrushers, lateral raises) for a well-rounded chest and shoulder workout.
* Warm-up and Cool-down: Including the easy indoor cycling is a good way to warm up and cool down.
* Efficient Time Management: You're fitting a lot into a relatively short timeframe, including teaching a cycling class.
Specific Observations:
* Bench Press:
* Your use of percentages of your 1RM is excellent for structured training.
* You're pushing yourself, and the records show a clear upward trend in volume at 160 lbs.
* The fact that you reduced the reps at the end of the sets indicates that you were pushing yourself to near failure. Which is good for hypertrophy.
* Nebula Pec Fly:
* Again, you're making steady progress.
* Seated DB Overhead Press:
* Maintaining 45 lbs for multiple sets of 5-6 reps is impressive.
* Flat Bench Curlbar Skullcrusher:
* Consistent progress here as well.
* Standing Lateral DB Raise:
* Maintaining consistent reps is crucial for shoulder health and development.
* Cycling:
* Warming up and teaching a class is a great way to add cardio.
Suggestions:
* Rest Periods: While you mention "about 2+ min rest," consider tracking your rest periods more precisely. This can help you optimize your training and ensure consistency.
* Nutrition and Recovery: Since you're training early and teaching, pay close attention to your nutrition and sleep. Adequate protein intake and sufficient rest are crucial for recovery and progress.
* Variation: While consistency is vital, consider introducing slight variations to your exercises over time. For example, you could try incline or decline bench press, different grip widths, or cable variations.
* Listen to Your Body: Your opening statement is excellent. Continue to prioritize recovery and adjust your training as needed.
Rating:
* I would rate this workout log as excellent. It demonstrates a strong understanding of training principles, meticulous tracking, and consistent effort.
Keep up the great work!
 
_______________________
 
RUNNING AROUND CASTLES:
NONE
 
THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Class
 
THE WETDECK
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 16,200
LCM - 3,000
 
THE LIFT AHEAD:
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 - TUE: Pickleball, Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team 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.
 

Posted at 12:37 PM | | Comments (0)

Monday, March 17, 2025

THE WETDECK:

SCM - Masters Workout Theme - INTERVALS

WARM UP (500)
200 Free
100 Back
200 Reverse IM Order
SET ONE:
2 x 100's Free on 1:40
4 x 50's Breast on 1:10
8 x 25's Fly on 30
100 Back Recovery
REST
2 x 100's Free on 1:50
4 x 50's Breast on 1:10
8 x 25's Fly on 30
100 Back Recovery
SET TWO:
4 x 25's Fly on 30
4 x 25's Back on 30
4 x 25's Breast on 30
4 x 25's Free on 30
100 Back Recovery
REST
4 x 25's Fly on 30
4 x 25's Back on 30
4 x 25's Breast on 30
4 x 25's Free on 30
100 Back Recovery
COOLDOWN:
100 Easy

3,000 SCM  Probably the only outdoor swim this week as it's going to be chilly in the morning so we will be indoors on Wed and Fri.  

SET ONE - Was continuous to after the 100 Back Recovery.  I screwed up the Interval on the second round of 100's so we got extra rest.   
SET TWO - Was continuous also.  Had a bit of rest during the fly, almost none in the back and fell behind in the Breast to get back on track with the free. 

OVERALL it was a tough workout.  I know I am no where close to being were I use to be in my speed/intervals but I've come along way in the last few months.  With two swim meets next month I feel pretty good that if I keep at my swimming before work I'll do some decent times!  

2025 SWIM DISTANCE TOTALS:
SCY- 32,950
SCM - 13,200
LCM - 3,000
 
RUNNING AROUND CASTLES:
NONE
 
THE SPIN CYCLE:
NONE
HE LIFT AHEAD:

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 - MON: Pickleball, Walking Aerobics, Water Aerobics 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.

Posted at 12:37 PM in Swim Training 2025 | | Comments (0)

A Little Bit of Legs, Some Biceps and A Bit of Back Before Some Random Acts of Fitness

Sunday, March 16, 2025
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.

Posted at 06:58 AM in Training 2025 | | Comments (0)