Chestie Pump Saturday Workout With Some Random Acts of Fitness

SATURDAY!  Happy Weekend!

CHESTIE, SHOULDERS AND TRICEPS

Saturday Chestie Day pic.twitter.com/f0dE0hauZD

— Joel McKenna (@the17thman) June 15, 2024

THE WORKOUT:

5 min Peloton Cycle Warm Up

BB Flat Bench Press (170 lbs 1RM / PR)

8 x EB

4 x 160 lbs at 94.11% of 1RM / PR

3 x 160 lbs at 94.11% of 1RM / PR

3 x 160 lbs at 94.11% of 1RM / PR

3 x 160 lbs at 94.11% of 1RM / PR

3 x 160 lbs at 94.11% of 1RM / PR

(Last Time 3/3/3/3/2 and prior 4/4/4/4/3)

 

Cable Chest Fly at 72.5 lbs each side x Reps 7 / 8 / 8 / 8 / 8

(Last Time 7 / 8 / 8 / 7 / 7)

 

Cable Lateral Raise at 25 lbs each side R/L x Reps

7/7, 7/7, 6/6, 6/6, 6/6

(Last Time 6/6)

 

Tricep Rope Pushdown at 130 lbs x Reps

7 / 7 / 6 / 6 / 5

(Last Time 7 / 6 / 6 / 6 / 4 )

 

THE BREAKDOWN:

CHEST PRESS - Stuck. More than last time but still less than the time before that.  But I am training at 94% of my 1RM so that is something.
CHEST FLY - MORE REPS THAN LAST TIME

LAT RAISE - MORE REPS THAN LAST TIME

TRICEPS - MORE REPS THAN LAST TIME
OVERALL - Not too bad.  A good workout.

 

THE SPIN CYCLE:
5 Min Peloton App Warm Up Class
TEACHING 30 MIN SPIN CLASS

 

THE WET DECK:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 20,850

THE LIFT AHEAD:
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + PELOTON TREAD RUN
TUE - NO GYM DAY
I'm ON CALL next Monday and Tuesday so NO GYM the next mornings.  I may try to get a sub for my 30 minute spin class on Tuesday.  Everytime I have my On Call's I think about finding another job.  It's a great job but I hate working past my bed time.  
WED - CHEST 
THU - BACK & BI + TEACH SPIN CLASS
FRI - NO GYM DAY

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
SATURDAY - 174.0 lbs
FRIDAY - 172.2 lbs
THURSDAY - 172.0 lbs
WEDNESDAY - 172,8 
TUESDAY - 174.0 lbs
MONDAY - 173.8
FRIDAY - 173.8
SEVEN DAY AVERAGE - 173.23 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - 3,542  Calories

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

ACTUAL MACROS:
CARBS - 316 g
FAT - 123 g
PROTEIN - 185 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:
LOTS.

I AM PROUD BECAUSE:
TBD 

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
6/14/24
Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT

Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT - chart via @YahooFinance pic.twitter.com/3cuOx9XdKT

— Joel McKenna (@the17thman) June 14, 2024

tiktokfitness:
NONE

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.

*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.