If You Can't Be An Athlete, Be An Athletic Supporter and Some Dry Land Random Acts of Fitness

Not Every Day Is a Good Day. Show Up Anyway.

Never confuse a bad day for a bad life. Not every day is a good day. Show up anyway.

And with that it's MONDAY!  Got a lot to post and don't know if I'll get to all of it in this post

THE WORKOUT

Leg Day. Ouchie pic.twitter.com/kbSsU1AXNT

— Joel McKenna (@the17thman) December 4, 2023

MONDAY - LEG DAY

5 min Tread Walking w/ Incline

PVC Good Mornings 6 / 6 / 6

 

Romanian BB Deadlift

8 x EB

8 x 135 lbs at 67.5% of 1RM / PR

8 x 135 lbs at 67.5% of 1RM / PR

5 x 155 lbs at 77.5% of 1RM / PR

6 x 160 lbs at 80% of 1RM / PR

4 x 160 lbs at 80% of 1RM / PR

 

Fettle Fitness Pendulum Squat

6 x 145 lbs

6 x 145 lbs

6 x 145 lbs

5 x 145 lbs

5 x 145 lbs

 

Seated Machine Leg Curl at 70 lbs x Reps 8 / 8 / 8

THE BREAKDOWN:

OVERALL - It was a Leg Day!  Monday's are my Leg Day normally but I was debating a Chest Day.  My schedule for the next two weekends will play a role in my routine but decided to start off with a Leg Day.  

BB DEADLIFT - Felt good.  More Reps than last time.  PROGRESS
PENDULUM SQUAT - Why does this hurt so bad?  One Rep less than last time.  It's Okay!  
LEG CURL - Had some time so I went to do Leg Ext but someone was on that so it was Hammie Time!  

THE SPIN CYCLE:
Took a 10 Minute Low Impact and 5 Minute Cool Down on the Peloton.  On Tuesday I teach a 30 minute spin and on Saturday I teach two 30 minute spin.  I'm 5 weeks to a 3 year weekly streak with Peloton.

A little low impact never hurt anybody. Not everyday can be a good day but the more you show up the more better days you will have. pic.twitter.com/9aeW5dO7JT

— Joel McKenna (@the17thman) December 4, 2023

THE WET NOTE:
Where to begin?  NO SWIM TODAY.  This weekend I swam a few good events as I had the 100 Fly, the 50 Fly and did the 50 Fly leg in a relay.  My times were okay.  I only swim once every few weeks.  Think I swam twice in November.  Ugh!  In the last year I have swum the 100 fly SCY at a meet and all three times been in the 1:07's.  To think if I swam more in between swim meets I might get faster.  That is something I really need to get consistent on.  I was the only Male 50-54 in my events so GOLD GOLD!  Also since I aged down the relay team it was a third GOLD!  In  the 100 Fly I was second overall and wasn't happy with that.  So that is hopefully a match under me to get me fired up to swim more.

Great weekend with some good folks down in Temple Terrace for the 2023 Florida Senior Games. Oy, Senior! I may be old but I’m still winning Gold! #2023FloridaSeniorGames #floridaseniorgames pic.twitter.com/zdWSJdBzjz

— Joel McKenna (@the17thman) December 4, 2023

Not only was this the Florida Senior Games but also the SPMA SCM Championship.  So of course the meet from 14 years ago popped on my Timehop.

A little @timehop flashback 14 years ago the SPMA SCM Championship in Long Beach. pic.twitter.com/Khez0otdRx

— Joel McKenna (@the17thman) December 4, 2023

UPDATE: While in the shower I started to wonder how I stacked up in my Age Group for 2023.  I know we got 27 more days but... 
2023 Season (2023-01-01 through 2023-12-31)
200 Butterfly SCM - Male 50 - 54 I'm 8 out of 11
100 Butterfly SCM - Male 50 - 54 I'm 10 out of 16
100 Butterfly SCY - Male 50 - 54 I'm 11 out of 17
50 Butterfly SCY - Male 50 - 54 I'm 12 out of 38

THE RUN DOWN:
NONE.  .  

THE LIFT AHEAD:
TUE - SPIN.  Teach a 30 min class at 5:45am.  Then might hop on thee tread for a Run/Jog of some sort.
WED - CHEST, SHOULDERS AND TRICEPS
THU - BACK AND BI
FRI - LEGS
SAT - SPIN.  Teach two 30 minute classes one at 8:30am and the second at 11:00am.  I'll probably grab some food in between then it's off to DISNEY
SUN - NO GYM DAY / DISNEY DAY
MON - LEGS

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away The Pounds classes and one Yoga class.  Don't forget all the Pickleball.  Also I did take two Peloton classes and handed out lot's of High-5's!

IN MY HEAD:
NOT MUCH.  I did go an buy FORM Goggles.  They are those smart swim goggles.  Spending $300 should motivate me to swim more.  Also I not only swam this weekend I was PRESENT and PARTICIPATED.  Huh?  I wasn't on my phone all the time.  I talked to the other swimmers.  I cheered on the other swimmers.  I helped someone on to the blocks.  I counted for two swimmers in the 500 free.  I filmed an event for a swimmer.  I had lunch with the VAST team.  They invited me into their team picture.  I wasn't just swimming I was hopefully INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT.  

THE BOOKSHELF:
NOTHING.  Brought a book with me but never got to it.  Today I'm back to my Daily Readers.  

ONE MORE REP:
Making it TWO REPS.
1.  FLORIDA SENIOR GAMES POSTS - THE FLORIDA SENIOR GAMES GOLD MEDAL WINNING PERFORMANCE THAT ALMOST WASN'T https://floridaseniorgames.com/daytwo/

2. FLORIDA SENIOR GAMES POSTS - FLORIDA SENIOR GAMES ATHLETE OF THE YEAR AND OTHERS PRODUCE IMPRESSIVE NUMBERS https://floridaseniorgames.com/numbers/

my17cents:
Nothing to rant about this morning.  Or maybe too much and not enough time.  It's back to work MONDAY!