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Now Returning To Our Regularly Scheduled Programming & Sunday's Random Acts of Fitness

Sunday, October 13, 2024

Now returning to our regularly scheduled programming.  It's Sunday the swim meet never happened but I did work yesterday.  Today I got up and did a Back & Biceps workout.  I teach Les Mills The Trip at 10:30am.  Then I can relax.  I did get a nap in yesterday afternoon.  

SUNDAY - BACK & BI
 
5 min Peloton Warm Up Ride
 
Cable Lat Pulldown at 176 lbs at 97.23% x Reps 5 / 5 / 5 / 4 / 4
(Last Time 176 x 4 / 5 / 5 / 4 / 4)
(Prior Time 143 x 6 / 6 / 6 / 6 / 6)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 55 lbs at of 100% 1RM / PR x Reps 4 / 4 / 4 / 4 / 4
(Last Time 50 x 5 / 5 / 5 / 4 / 3)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 180 lbs at 90% of PR x Reps 5 / 5 / 5 / 4 / 4
(Last Time 180 x 4 / 5 / 5 / 4 / 4)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 112.5 lbs at 100% of PR x Reps 6 / 6 / 6 / 5 / 4
(Last Time 112.5 x 5 / 6 / 5 / 4 / 2)
(PR 112.5)
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  Progressive Overload is Back!
CURLBAR - MORE THAN LAST TIME.  Back to my max.
CABLE ROW - MORE THAN LAST TIME.  
HAMMER CURL - MORE REPS THAN LAST TIME.
OVERALL - BUILDING BACK.  Actually I'm beyond building back from the taper and hitting new PR's at least with Rep Count.  
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 47.200
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
Due to the hurricane Rowdy Gaines has been cancelled / postponed.
 
THE SPIN CYCLE:
5 Min Peloton Warm Up
Teach THE TRIP at 10:30

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BI + TEACH 30 Min Spin
FRI - TBD Maybe Swim
SAT - NOTHING.  I am the race announcer for the 5K.  Start work at 5:30am setting up barriers and what not.
SUN - BACK & BI + TEACH 40 Min Spin
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - No Sports Pool as we still have storm debris in and around the pool.  So today we just have the Fit Club and Yoga.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
Betty Brussel age 100 captures world and national swim records youtu.be/TMh0417v9lg?si #theseniorworldchampionships #worldseniorgames #activelife #activeaging
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 06:20 AM in TRX Training | | Comments (0)

Beyond The Taper, Gaining Some Strength And Some Random Acts of Fitness

Saturday, October 12, 2024

Another catch up post.  The hurricane came and went.  Luckily clean up wasn't too bad.  Just early mornings for work being in at 6am to open up the facilities.  Friday I did a Leg Workout and then at work I unstacked furniture all day.  I was beat last night.

FRIDAY - LEGS
 
The Rebuild - Getting Stronger
 
5 min Cycle / Spin Warming Up
 
BB Romanian DL - (210 PR / 1RM)
EB x 8 Reps
65 lbs x Reps 8 / 8 / 8
 
Reverse Hack Squat (300 lbs 1RM / PR)
8 x EB
8 x 90 lbs at 30% of 1RM / PR
5 x 180 lbs at 60% of 1RM / PR
6 x 180 lbs at 60% of 1RM / PR
5 x 230 lbs at 76.67% of 1RM / PR
4 x 240 lbs at 80% of 1RM / PR
3 x 240 lbs at 80% of 1RM / PR
(Last Time 90lbs x 8 / 6 / 6 / 6)
 
SATURDAY - CHEST, SHOULDERS & TRICEPS
 
Short But Heavy Day - Gotta work this morning at 6:15ish. Yuck!
 
5 min Spin / Cycle Warming Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
4 x 155 lbs at 88.57% of 1RM / PR
5 x 155 lbs at 88.57% of 1RM / PR
5 x 155 lbs at 88.57% of 1RM / PR
4 x 155 lbs at 88.57% of 1RM / PR
3 x 155 lbs at 88.57% of 1RM / PR
(Last Time 150 x 5/5/5/4/4)
(Prior Time 135 x 6/6/6/5/5)
 
Standing DB Lateral Raise at 25 lbs each side x Reps 8 / 8 / 8 / 6 / 6
(Last Time 25 x 6 / 6 / 6 / 6 / 6)
(Prior Time 20 x 10 / 8 / 8 / 8 / 8)
 
Tricep Rope Pushdown at 132.5 lbs at 88.33% of PR x Reps 6 / 6 / 6 / 5 / 3
(Last Time 120 x 6 / 6 / 6)
(Last Time 130 x 8 / 7 / 7 / 6 / 6)
(PR 150 lbs)
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 47.200
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
Due to the hurricane Rowdy Gaines has been cancelled / postponed.
 
THE SPIN CYCLE:
Just the warm up.  Not teaching today as I had already arranged a sub since I was suppose to go swimming.
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BI + TEACH 30 Min Spin
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - No Sports Pool as we still have storm debris in and around the pool.  So today we just have the Fit Club and Table Tennis.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/11/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 08:33 AM in Training 2024 | | Comments (0)

Beyond The Taper, Gaining Some Strength And Some Random Acts of Fitness

Saturday, October 12, 2024

Another catch up post.  The hurricane came and went.  Luckily clean up wasn't too bad.  Just early mornings for work being in at 6am to open up the facilities.  Friday I did a Leg Workout and then at work I unstacked furniture all day.  I was beat last night.

FRIDAY - LEGS
 
The Rebuild - Getting Stronger
 
5 min Cycle / Spin Warming Up
 
BB Romanian DL - (210 PR / 1RM)
EB x 8 Reps
65 lbs x Reps 8 / 8 / 8
 
Reverse Hack Squat (300 lbs 1RM / PR)
8 x EB
8 x 90 lbs at 30% of 1RM / PR
5 x 180 lbs at 60% of 1RM / PR
6 x 180 lbs at 60% of 1RM / PR
5 x 230 lbs at 76.67% of 1RM / PR
4 x 240 lbs at 80% of 1RM / PR
3 x 240 lbs at 80% of 1RM / PR
(Last Time 90lbs x 8 / 6 / 6 / 6)
 
SATURDAY - CHEST, SHOULDERS & TRICEPS
 
Short But Heavy Day - Gotta work this morning at 6:15ish. Yuck!
 
5 min Spin / Cycle Warming Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
4 x 155 lbs at 88.57% of 1RM / PR
5 x 155 lbs at 88.57% of 1RM / PR
5 x 155 lbs at 88.57% of 1RM / PR
4 x 155 lbs at 88.57% of 1RM / PR
3 x 155 lbs at 88.57% of 1RM / PR
(Last Time 150 x 5/5/5/4/4)
(Prior Time 135 x 6/6/6/5/5)
 
Standing DB Lateral Raise at 25 lbs each side x Reps 8 / 8 / 8 / 6 / 6
(Last Time 25 x 6 / 6 / 6 / 6 / 6)
(Prior Time 20 x 10 / 8 / 8 / 8 / 8)
 
Tricep Rope Pushdown at 132.5 lbs at 88.33% of PR x Reps 6 / 6 / 6 / 5 / 3
(Last Time 120 x 6 / 6 / 6)
(Last Time 130 x 8 / 7 / 7 / 6 / 6)
(PR 150 lbs)
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 47.200
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
Due to the hurricane Rowdy Gaines has been cancelled / postponed.
 
THE SPIN CYCLE:
Just the warm up.  Not teaching today as I had already arranged a sub since I was suppose to go swimming.
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BI + TEACH 30 Min Spin
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - No Sports Pool as we still have storm debris in and around the pool.  So today we just have the Fit Club and Table Tennis.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/11/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 08:33 AM in Training 2024 | | Comments (0)

No Taper, No Sleep, Club, Another Club, Club and Some Random Acts of Fitness

Wednesday, October 09, 2024

Been busy the last few days with storm prep at work so gotta do a catch up post.  

MONDAY - SWIM DAY!
TUESDAY - CHESTIE & TAUGHT SPIN
WEDNESDAY - BACK & BICEPS

Now it's just hunker down and wait out Hurricane Milton.  Luckily for us Milton has shifted south so we won't be getting the brunt of the storm but everything is closed to Friday.  Luckily the gym I go to isn't closed yet so I was able to get in a workout.  

THE WET DECK:
A Taper Workout - On Monday AM the swim meet was not yet cancelled.
THEME - KICKS
Warm Up: (500)
200 Back
200 Free
10 IM Medley Order 
Set One: (600/1100)
2 x 50's Fist Drill (100)
3 x 100's Free Pulling w/ Paddles (300/400)
2 x 100's Breast (200/600) 
Set Two: (1000/2100)
4 x 25's Breast Kick w/ Board (100)
4 x 50's Fly Kick w/ Board (200/300)
4 x 100's Free Kick w/ Board (400/700)
4 x 50's Breast Kick w/ Board (200/900)
4 x 25's Fly Kick w/ Board (100/1000)
Cool Down
100
Total SCM 2200
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 47.200
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 
Due to the hurricane Rowdy Gaines has been cancelled / postponed.
 
TUESDAY - CHESTIE or CHEST THE REMIX
 
Since I woke up to the news of the swim meet cancellation I hit the gym hard!
 
11 min Ride / Spin Warming Up (Was practicing for my class)
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
5 x 150 lbs at 85.71% of 1RM / PR
5 x 150 lbs at 85.71% of 1RM / PR
5 x 150 lbs at 85.71% of 1RM / PR
4 x 150 lbs at 85.71% of 1RM / PR
4 x 150 lbs at 85.71% of 1RM / PR
(Last Time 135 x 6/6/6/5/5
(Last Time 150 x 4/5/4/3/2)
 
Seated DB OH Press at 35 lbs x Reps 7 / 7 / 6 / 6 / 5
(Last Time at 30 x 8/8/8/8/?)
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
(45 1RM / PR
 
Cable Chest Fly at 72.5 at 87.87% of 1RM / PR x Reps 6 / 8 / 7 / 6 / 5
(Last Time 60 x 8 / 8 / 8 / 8 / 8)
(Prior Time 72.5 x 8 / 8 / 7 / 7 / 6)
(PR 82.5 lbs each side)
 
Hammer Strength Abdominal Crunch at 40 lbs x Reps 8 / 8 / 8 / 8 /
(Last Time 30 x 6 / 6 / 6 / 6 / 6)
 
THE SPIN CYCLE:
11 minute Warm Up
Taught 30 Min Spin Class.  Had three new members in the class.  Not bad for 6:15am.
 
Yeah, The Taper Is Over.  NO TAPER!
 
WEDNESDAY - BACK & BICEP DAY
 
5 min Spin / Cycle Warm Up
 
Cable Lat Pulldown at 176 at 97.23% x Reps 4 / 5 / 5 / 4 / 4
(Last Tome 143 x 6 / 6 / 6 / 6 / 6)
(Prior Time 165 x 6 / 6 / 6 / 6 / 5)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 50 lbs at of 90.90% 1RM / PR x Reps 5 / 5 / 5 / 4 / 3
(Last Time 30 x 6 / 6 / 6 / 6 / 6)
(Last Time 40 x 8 / 8 / 8 / 7 / 6)
(Prior Time 50 x 6 / 7 / 6 / 6 / 6)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 180 lbs at 90% of PR x Reps 4 / 5 / 5 / 4 / 4
(Last Time 135 x 6 / 6 / 6 / 6 / 6)
(Prior Time 165 x 7 / 7 / 6 / 5 / 6)
(Prior Time 6 / 6 / 5 / 4 / 3)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 112.5 lbs at 100% of PR x Reps 5 / 6 / 5 / 4 / 2
(Last Time 80 x 6 / 6 / 6 / 6 / ?)
(Last Time 110 x 8 / 8 / 6)
(Prior Time 112.5 x 5 / 5 / 5 / 3 / 3)
(PR 112.5)
 
Hammer Strength Abdominal Crunch at 50 lbs x Reps 8 / 8 / 8 / 8 / 8
(Last Time 40 x 8 / 8 / 8 / 8 / ?)
(Prior Time 30 x 6 / 6 / 6 / 6 / 6)
 
THE BREAKDOWN:
LAT PULLDOWN - UGH!  That was tough.  Building Back To Get Stronger!
BICEP CURL - SAME THING.  Building Back!
CABLE ROW - Building Back!
HAMMER CURL - STRONGER
AB CRUNCH - I think 50 lbs is a good weight.  Barely made the last set.  
OVERALL - BUILDING BACK!  
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - TBD - MILTON
THU - TBD - MILTON 
FRI & SAT - SWIM MEET ??? 
SUN - BUILD ME UP BUTTERCUP!
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - WE ARE CLOSED.  But today's paper had an article on our 5k next week.  I work the event and I am the race announcer or I prefer being called the race cheerleader!
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
Thousands of athletes coming to Southern Utah to compete in the 37th Annual Huntsman World Senior Games fox13now.com/news/local-new
@WorldSeniorGame
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/8/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 06:41 AM in Swim Training 2024, Training 2024 | | Comments (0)

State Of Emergency, The Taper, The Trip and The Swim Meet Plus Random Acts of Fitness

Sunday, October 06, 2024
State Of Emergency, The Taper, The Trip and The Swim Meet Plus Random Acts of Fitness
 
SUNDAY - BACK & BICEPS
 
THE WORKOUT:
 
The Deload Is Back! Well Taylor’s (My) Version. Now in theory got a swim meet on Friday and Saturday. That is if Orlando is still standing after this weeks tropical storm and/or hurricane. This whole week is in flux due to Milton. No matter what direction it follows Milton will be hitting Florida so Wednesday and Thursday may not include workouts but moving pool furniture and securing work sites. Yikes!
 
This will most likely be my last Back & Biceps Workout to next Sunday. Unless the storm is coming and the pool is closed on Wednesday morning.
 
6 min The Trip / Spin / Ride Warm Up
 
Speaking of Yikes…Launch date is here and I’m so not ready! Its gonna be a Fake It To I Make It Day! Nobody will know if Insound confident and just line up my instructions with the music and visuals.
 
Cable Lat Pulldown at 143 at 79% x Reps 6 / 6 / 6 / 6 / 6
(Last Time 165 x 6 / 6 / 6 / 6 / 5)
(Last Time 165 x 6 / 5 / 6 / 6 / 4)
(Prior Time 154 x 8 / 8 / 6 / 6 / 6)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 30 lbs at of 54.54% 1RM / PR x Reps 6 / 6 / 6 / 6 / 6
(Last Time 40 x 8 / 8 / 8 / 7 / 6)
(Prior Time 50 x 6 / 7 / 6 / 6 / 6)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 135 lbs at 67.5% of PR x Reps 6 / 6 / 6 / 6 / 6
(Last Time 165 x 7 / 7 / 6 / 5 / 6)
(Prior Time 6 / 6 / 5 / 4 / 3)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 80 lbs at 71.11% of PR x Reps 6 / 6 / 6 / 6 /
(Last Time 110 x 8 / 8 / 6)
(Prior Time 112.5 x 5 / 5 / 5 / 3 / 3)
(PR 112.5)
 
Hammer Strength Abdominal Crunch at 30 lbs x Reps 6 / 6 / 6 / 6 / 6
(Last Time 8 / 8 / 8)
 
THE BREAKDOWN:
THE DELOAD
LAT PULLDOWN - 79% of my PR.  
BICEP CURL 55%
CABLE ROW - 68%
HAMMER CURL - 72%
AB CRUNCH - Just doing it to strengthen core.
OVERALL - Not bad.  Felt great.  Better night sleep?  Better pre-workout?  Or just the lighter weight?
 
THE SPIN CYCLE:
5 minute Warm Up
FAKE IT TO I MAKE IT?  at 10:30 I teach a new class.  UGH!  
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - TBD - MILTON
THU - TBD - MILTON 
FRI & SAT - SWIM MEET ??? 
SUN - BUILD ME UP BUTTERCUP!
 
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
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 06:35 AM | | Comments (0)

Build Me Back Stronger, Faster and Better + Some Saturday Random Acts of Fitness

Saturday, October 05, 2024

Saturday.  Chestie, Shoulders and Triceps plus cardio.  I did hit snooze a few times but hey it's Saturday!  I did get to the gym about 15 - 20 minutes later then my weekday visits.  The gym was empty and then only had one other person.  That's it!  Gotta love a gym on a Saturday at 4am.  Everyone sleeps in.  With a swim meet in just a few days it's time to pull back for a quick taper week.  The plan is after Fri/Sat at the swim meet I'm back in the gym on Sunday to GO HARD.  It'll be time to BUILD ME BACK, STRONGER, FASTER AND BETTER.  Plus gotta start running as I got the 5K and 10K in less then a  month.  Don't need to go crazy with running but some running is in store.  

CHEST, SHOULDERS AND BICEPS - SATURDAY

THE WORKOUT:

5 min Peloton / Spin / Cycle Warming Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 135 at 77.14% of 1RM / PR
6 x 135 at 77.14% of 1RM / PR
6 x 135 at 77.14% of 1RM / PR
5 x 135 at 77.14% of 1RM / PR
5 x 135 at 77.14% of 1RM / PR
(Last Time 150 x 4/5/4/3/2)
(Last Time 145 x 6/6/6/6/5)
(Prior Time 135 x 8/8/8/8/8)
 
Seated DB OH Press at 30 lbs x Reps 8 / 8 / 8 / 8 /
(Last Time at 40 x 7 / 8 / 7 / 6 / ?)
(Prior Time at 40 x 4 / 6 / 8 / 6 / 5)
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
 
Cable Chest Fly at 60 lbs at 72.72% of PR x Reps 8 / 8 / 8 / 8 / 8
(Last Time 72.5 x 8 / 8 / 7 / 7 / 6)
(Prior Time 72.5 x 6 / 6 / 6 / 6 / 6)
(PR 82.5 lbs each side)
 
Tricep Rope Pushdown at 120 lbs at 80% of PR x Reps 6 / 6 / 6
(Last Time 130 x 8 / 7 / 7 / 6 / 6)
(Prior Time 130 x 8 / 7 / 6 / 6 / 5)
 
Hammer Strength Abdominal Crunch at 30 lbs x Reps 8 / 8 / 8
 
THE BREAKDOWN:
CHEST PRESS - Light Again!  Swim Meet on Friday and Saturday so gotta taper / DELOAD.
OH PRESS - Lighter!  
CHEST FLY - Lighter yet again!
TRICEP PUSHDOWN - Lighter...
AB CRUNCH - What is this?  New movement.  Gotta strengthen my core.  
OVERALL - A very quick taper.  The next few workouts are all DELOAD /  TAPER.  After the swim meet it's build it back stronger.  
 
THE SPIN CYCLE:
5 minute Warm Up
Taught 30 Min Spin Class
Will practice The Trip this afternoon for two hours or so.
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BICEPS + TEACH 30 Min Spin
FRI & SAT - SWIM MEET
SUN - BUILD ME UP BUTTERCUP!
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SAT -Water Aerobics, Masters Swimming and the FitClub
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
National Senior Games athletes Vickie Liddell and Julie Summers didn’t pick up their sports until their 60s and 50s respectively. Sam Barnabas decided he wanted to compete at the national level for the first time at 80.
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/04/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 11:03 AM in Training 2024 | | Comments (0)

A Fetch Back & Bicep Workout & Some Fetch Random Acts of Fitness

Thursday, October 03, 2024

What Day Is It?

October 3rd therefore BICEP DAY!

THURSDAY - BACK & BICEPS
 
THE WORKOUT:
 
I should be doing less but ego. Saturday I’ll start going lighter again. One week to the swim meet so got time to Taper and Recover
 
5 min Spinnimg / Cycling Warmimg Up
 
Cable Lat Pulldown at 165 at 91.16% x Reps 6 / 6 / 6 / 6 / 5
(Last Time 165 x 6 / 5 / 6 / 6 / 4)
(Prior Time 154 x 8 / 8 / 6 / 6 / 6)
(Prior Time 111 at 61% x 8 / 8 / 8)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 40 lbs at of 72.72% 1RM / PR x Reps 8 / 8 / 8 / 7 / 6
(Last Time 50 x 6 / 7 / 6 / 6 / 6)
(Prior Time 50 x 6 / 6 / 6 / 6 / 5)
(Weight doesn’t include the bar)
(PR 55)
 
Seated Cable Row at 165 lbs at 82.5% of PR x Reps 7 / 7 / 6 / 5 / 6
(Last Time 6 / 6 / 5 / 4 / 3)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 110 lbs at 97.77% of PR x Reps 8 / 8 / 6
(Last Time 112.5 x 5 / 5 / 5 / 3 / 3)
(Prior Time 110 x 6 / 8 / 7 / 6 / 5)
(PR 112.5)
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  Guess I'm not Tapering or Deloading, yet.
CURLBAR - MORE THAN LAST TIME.  
CABLE ROW - MORE THAN LAS TTIME
HAMMER CURL - Ended after three sets.  Had to get ready for spin.
OVERALL - I will now taper.  Next workout will be less weight.  The swim meet is the 11th and 12th so I'll go back to training on October 14th.
 
THE SPIN CYCLE:
5 minute Warm Up
Taught 30 Min Spin Class
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 37,950
SCM - 45,000
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
 

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE LIFT AHEAD:
FRI - SWIM
SAT - CHEST + Teach 30 Min Spin
SUN - BACK & BI + TEACH 40 Min Spin
MON - SWIM
TUE - CHEST + Teach 30 Min Spin
WED - SWIM
THU - BACK & BICEPS + TEACH 30 Min Spin
FRI & SAT - SWIM MEET
 
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.
 
THE JOY OF MOVEMENT:
NONE
 
SENIOR GAMES:
NONE
 
LA28:
NONE
 
ONE MORE REP:
NONE
 
THE MONEY SHOT:
10/02/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 
 
tiktokfitness:
NONE
 
my17cents:
NONE
 
**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 12:13 PM in Training 2024 | | Comments (0)