Let's Produce Some Greatness Workout

Yesterday was recovery day.  Had to work early.  Ugh!  But today I was back in the gym and killing it

"Gratitude is a quality similar to electricity: It must be produced and discharged and used up in order to exist at all.”

— William Faulkner


Saturday
15 min warm up and stretch
Asst Widegrip Pull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Cable Seated Row 1 2 3 4
Cable Hammer Curls 1 2 3 4
Wide Grip Lat Pulldown 1 2 3 4
Ezbar Drag-curl 1 2 3 4
Ezbar Upright Row 1 2 3 4

It was Back and Bicep today.  Felt great for the whole workout.  Then I did what I thought was a 20 minute HITT Tread but found out it was a 30 minute Tread.  So there is that.  That was my 2nd Run for the week so I'm on track to make it to my goal of 200 Runs by Feb 14th!  21 runs to go!  Once home I hit the bike for a 30 minute Pop Ride with I Am I Can I Will I Do!  I close tonight so I won't be in bed by my normal 8pm so tomorrow will be messed up.  Later day at the gym.

The rest of next week is really up in the air with work.  Since I've been working a lot I'm finally taking a flex day on Wednesday.  It'll be a gym day and off to the running store for new trainers.  Time to retire the ones I run with now.  Well leftover T-Day lunch before work.  Cheers!

Keep reminding that to yourself.  Cuz you're doing great!


The 'I don't need batteries to" Workout Day

Is it Day 3 of Week 1 or Day 4 of Week 1 of me and my Daily Mantra's?  Either way the app gave me “Life is effortless and the things that are for me will go right.” for today so I pasted it in my Note Pad on my phone so while I was at the gym entering my workout and sets I would see it over and over.  The whole If I Build It I Will Become is my theory so eventually it'll settle in,  

Today's workout was Chest, Triceps and Shoulders.  Felt great today.  Mainly since I slept in a little bit and had a breakfast.  Mind you it was coffee and 4 cinnamon rolls but it was breakfast.  Last night I did drink a couple of White Claws but stopped so I could get a good night sleep.  I didn't want to drink too many and regret my actions all morning,.  

THURSDAY
15 min warm up and stretch
BB Incline Press
8x 80% of 1RM
8x 80% of 1RM
6x 80% of 1RM
6x 80% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip w/ Rotation Press 1 2 3 4
SS - Rope Tricep Pulldown / Facepulls 1 2 3 4
Standing DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3


After that I did a 20 minute HITT Tread and some stretching.  I forgot what class I took that had a Sia remixed song that I kept playing in my cool down and stretch.  Got home and got on my bike for 2 classes.  Funny thing it had that song as the final song of the class.  The whole class was so good I took it twice.  

 
 

"I’m just a little bunny figuring it all out" - Workout

Yesterday I talked about the "Build It And You Will Become" mindset I've been trying on myself.  By posting positive things on social media everyday they would eventually sink in.  That was the beginning of the day but by the end of the day I was starting to slip into my old negative habits but I cut myself off.  I basically stopped what I was doing and thinking and went to bed.  I picked sleep over negative thoughts.  This morning I wake up and while at the gym using an app for my Daily Lesson of Changing Bad Habits it talked about the negative self-talk we all do or at least I do.  Boiling it down when things go bad and I start to blame myself the mantra I need to banish those thoughts is “I’m just a little bunny figuring it all out.”   Gonna work on that today.  

Woke Up On The Right Side Of The Bed, sorry I'm singing some Owl City.  The workout:

WEDNESDAY
10 minute warm up
Asst Widegrip Pull-up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Cable Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Lat Pulldown 1 2 3 4
Seated Bicep Curl Machine 1 2 3

Then home for a 20 minute Low Impact Workout.


I Am Grateful For This Leg Day

I think I'm finally having my Oprah Moment.  The build it and they will come time.  I've been going out of my way for a few months now posting a positive social media post every day on Facebook and Instagram.  My hope from the onset was that if I posted enough of them I'd eventually be able t embrace them.  In order to continue that I just started posting some thing I'm Grateful or Thankful for when it comes to my body and movement.  Yesterday I was just Thankful for the 30 minutes of movement I gave myself.  

As for today it was Leg Day!  I actually was going to be Grateful for my Calf Muscles but that may be fore another day.

MONDAY nope it's TUESDAY
10 min warm up
BB Back Squat
5x EB
5x EB
10x 60% of 1RM 
8x 60% of 1RM 
8x 60% of 1RM + 5 lbs 
6x 60% of 1RM + 5 lbs 
5x 60% of 1RM + 5 lbs 
Plate Loaded Bulgarian Split Squat 1 2 3 4 5
Machine Leg Extensions 1 2 3 4 5

That was the gym!

After that it was home for some Peloton Bike Rides.  I'm picking my classes based on Instructor and Affirmations.  Going for the Instructors that talk above self-love, affirmations and what not.  Like I said if I build it or if I listen and read it someday I'll become it.  Every little step ahead is a big leap for me.  


Do The Math Before You Tweet

Sometimes one Tweets out to the universe to hold themselves accountable to a goal.  Other times some of us Tweet before doing the math.  Luckily Twitter will be dead and long gone before NYE so my Tweets won't matter.  

SUNDAY
15 minutes
BB Incline Chest Press
10x EB
8x 80% of 1RM
6x 80% of 1RM
5x 80% of 1RM
6x 80% of 1RM
Flat Bench DB Chest Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Incline Close Grip w/ Rotation DB Press 1 2 3 4
SS - Tricep Rope Pulldown/ Rope Facepulls 1 2 3 4
Seated DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3 4

Sunday was Chest, Triceps and Shoulders.  Quick ride home for a 20 Low Impact Ride.  Need to get to get to work for an hour or so this afternoon.  I slept in this morning as I worked to about 9.  Someday I'll be fully staffed or at another center where I can have a day off or even a full weekend off.  At least Thanksgiving is coming!


Get Get Get It Saturday!  

Get Get Get It Saturday!  That's what it's all about.  Woke up and had my coffee and Kodiak Waffles to get me going.  Drank my pre-workout on the drive to the gym.  I love the weekend since I have time to do a long warm up and stretching before hitting the workout.  Today was Back and Biceps.  Felt good.  Got my Weekend Pump going!

SATURDAY
20 minutes warmup and stretching
Asst Wide Grip Pull-up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Seated Cable Lat Pulldown 1 2 3 4
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4
Ezbar Upright Row 1 2 3 4

After it was a 20 minute HITT Tread run.  Loved the workout with running with itty bitty hills in HITT.  Cooled down and stretched.  Then home for a 20 minute Tabata Ride.  Now lunch. 

Tomorrow will be Chest, Triceps and Shoulders. 

Monday will be recovery.

Tuesday will be Leg Day.

Wednesday will be Back and Biceps.

Thursday will be Chest, Triceps and Shoulders.

Black Friday will be Recovery.


Letting The Music Drown Out The Voices In My Head Workout

Oh My!  Is it Thursday already?  If yesterday was Back and Biceps today has to be Chest, Triceps and Shoulders.   Nothing too crazy about today's workout.  I had the gym all to myself from 4:15 to 4:30am.  So I may have been dancing in between sets.  I was trying not to let certain things roleplay over and over in my head so I let the music drown out my thoughts.

THURSDAY
Warm Up
BB Incline Chest Press
10x EB
10x 
9x 
9x 

Wait did I do a 4th Set?  Not counting the EB I think I did 4 sets.  Maybe? Maybe Not?  The bar weight was 70% of my 1RM either for 3 or 4 rounds.


Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Machine Chest Press 1 2 3 4
SS - Tricep Rope Pulldown / Rope Face Pulls 1 2 3
Seated DB OH Press 1 2 3

I was running out of time so the last two I did 3 sets of them.  I could have done 4 but wanted to get home.  I'm a slow person in the morning.  So it takes me time to rest, eat, shower, dress and process the day.  It's 6:03am now and I'll leave for work abut 7:30-30.  That is why I get up so early.  Hey I gotta log my workout here and that takes a minute or two.

Before I'm done I did a 20 minute Peloton 80's Ride.  Today I'm working an hour later or more but not too much so when I get home it'll almost be bed time.  Tomorrow I'll sleep in a little but opening at work so not too late and no workout.  A semi-recovery day.  Sat and Sun back to the gym.  Monday I'm opening so no gym.  Next week gym days will be Tues, Wed and Thursday!  Since we and everyone are closed on Thursday I'll hit the gym for a longer workout.  Tuesday or Wednesday will be a Leg Day.  

 
 

Going For The Pre Work Pump Workout

Yesterday was a "recovery" day as I didn't go to the gym or use my Peloton.  I slept in about an extra hour but had to set up for Small Group Sport Lessons so was at work at 7am.  Tried my best to get a good nights sleep but it was hard to get into my sleep mode.  This morning I woke up and slept drove to the gym.  Once at the gym I did a quick workout and decided to hit Biceps.  Well Back and Biceps.  But since we have a staff "meeting" today I did a vanity workout looking for a pump to look good.

WEDNESDAY
6 minutes warmup
Asst Wide Grip Pull-up 1 2 3 4
Curl Bar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Wide Grip Cable Lat Pull Down 1 2 3 4
Ezbar Drag Curl 1 2 3 4

New Extra 10 Minute Peloton classes have been added.  I love 10 minutes as they are perfect post-gym workout and fit my attention span.  I did a 10 minute Extra Interval, 10 minute Extra Climb and finished the stack with a 10 minute low impact.  


Sweat Steady Leg Day

I went to bed early but started to toss and turn and then eventually even waking up before I needed or wanted to.  Ugh!  At the gym it was so empty.  I was by myself for the first 20 minutes or so.  Gotta love it.  Although this morning was in the 50'sF so gotta remember to bundle up in the morning.

 

MONDAY
10 minute warm up
BB Back Squat
10x EB
10x 
8x 
8x 
6x 
6x 
5x 
4x 
4x 
1x quick rest 2x quick rest 1x.  I'm counting this as one set of 4 reps.  As the weight was going up I was struggling at the end.  The last 2 sets were at 70% 1RM.  Which isn't great but on my way to comfortably do heavier weight.  
Plate Loaded Bulgarian Split Squat 1 2 3 4 5
Leg Extensions 1 2 3 4 5

Then home for a 20 minute Sweat Steady Low Impact Ride.  I like the Sweat Steady Rides and I love Low Impact Rides.  You still get the burn but they don't kill you.  Perfect to round up a Leg Day.


Sunday Meh Day Workout

I only have myself to blame for a bad night sleep and a bad workout.  I worked last night to 10pm and unwinded with a few White Claws so my sleep was shit.  That and I got a wakeup call at 6:30am from my opener at work.  Was able to get another hour or so rest after the call.  Then a quick breakfast and off to the gym.   After a warm up it was Back and Biceps.  

SUNDAY
15 minutes warm up
Asst Wide Grip Pull-up 1 2 3 4
Curlbar Preacher 1 2 3 4
Seated Cable Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Wide Grip Lat Pulldown 1 2 3 4
Ezbar Drag Curl 1 2 3 4
Ezbar Upright Row 1 2 3 4

Workout was crap but a bad workout is better than no workout.  At home I did two 10 minute Low Impact Rides.  Up next is shower and head to work for a short time.  Just gotta do someones review and help set up an event.  
 

Tomorrow should be a Leg Day.  Tuesday will be just the Bike or nothing.  Back to the gym for Wednesday and Thursday.