the17thman
Home Archives Profile Subscribe

Waiting For A Rest Day and A Few More Random Acts of Fitness

Thursday, November 30, 2023

Autographs are available for $5 each from 1pm to 2pm today.  Ha!  Had a blast yesterday at work just being my goof ball self.  Yesterday was the annual Christmas Golf Cart Parade and a few of us from the department got to dress up as Christmas Presents and walk in front of Santa.  We spent hours on a dance move, well five minute of practice.  I work with a great bunch of people.  My Co-Workers are amazing and work so hard.

See that 18% Recovery!  My body needs rest.  Tomorrow is now a REST DAY!  Going to sleep in, eat lots of carbs and head down in the afternoon for the Florida Senior Games in the Tampa area.  I only have two events so the weekend will be like a Recovery Weekend!  Time to reset!  

THE WORKOUT

THURSDAY - BACK AND BICEPS

5 min Tread Walking
 
Cybex Asst Pull-up Plate 6 x Reps 8 / 6 / 7 / 6 / 6
 
Seated Curlbar Preacher Curl - Drop Set
57 lbs (22.5 lbs of plates on each side) x Reps 4
52 lbs (20 lbs of plates on each side) x Reps 5 / 5 / 3 / 6
 
Double Pully Cable Lat Pulldown at 143 lbs x Reps. 8 / 8 / 8 / 7 / 6
 
Seated Cable Row
132 lbs x Reps 8 / 8
143 lbs x Reps 8
155 lbs x Reps 8 / 8
 
Standing Cable Hammer Curl at 77 lbs x Reps 8 / 8 / 7 / 8 / 7

THE BREAKDOWN:
PULL UPS - A few more reps!  PROGRESS!
BICEP PREACHER CURL - DOH!  Just showing up is PROGRESS.
LAT PULLDOWN - More Reps!  PROGRESSIVE OVERLOAD
CABLE ROW - MORE REPS!  
CABLE HAMMER CURL - Went down in weight.  And that is OK!
OVERALL:  My biceps just did not want any part of this workout. It was my body telling me I need my rest day. Everything is OK!  My Back movements killed it!  My Biceps movements need more recovery time.  I'm not weaker it's a taper.  Yeah a Taper, that's the ticket.  Tapering for Senior Games this weekend.  

THE SPIN CYCLE:
NONE

THE WET NOTE
NONE.  Will probably skip my planned Friday swim as I need the recovery day.  The heats sheets for this weekend's Florida Senior Games are out.  I seated first in my events mind you it's a very small meet.  In both events I'm the only one in my age group and in one I think there are only four of us.  But it'll be a fun weekend!

THE RUN DOWN:
NONE

THE LIFT AHEAD:
FRI - REST DAY
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD
THU - TBD
FRI - TBD
To Be Determined for next week only cuz' of the Swim Meet on the weekend.  See how I feel about hitting the gym on Monday. I'd like to run on the tread after the 30 min spin class on Tuesday.  But we shall see.

RANDOM ACTS OF FITNESS:
My centers have aerobics, Tai Chi, Yoga and of course Pickleball!

IN MY HEAD:
I am a ham!  I love getting up and teaching group exercise classes, talk to groups and just be a big ol' goof ball!

THE BOOKSHELF:
Yesterday I did read my three daily reads.  It's okay to be just okay and it's okay not to be okay.  At the end most days are better than others so it all ends up to be OK.  Even if I keep failing to read my goal of 20 pages a day I still lug the book I'm "reading" around and will bring it with me this weekend.  

ONE MORE REP:
Strava Dominates in Provider Ranking of Fitness Apps https://www.pymnts.com/mobile-applications/2023/strava-dominates-in-provider-ranking-of-fitness-apps/

my17cents:
Nothing.  No rant for the day!  

Posted at 06:03 AM in Training 2023 | | Comments (0)

Be All The People Who Believed In You As One And A Bit Of Random Acts of Fitness

Wednesday, November 29, 2023

BELIEVE IN YOURSELF AND YOUR HALFWAY THERE! 

Even on the cold mornings, the times you can't lift like the time before or just when you want that one more snooze session.  A bunch of the regular 4 and 5 am-er's seemed to have slept it as the gym was pretty empty.  

THE WORKOUT

WEDNESDAY - CHEST, SHOULDERS and TRICEPS

5 min tread walking
 
Flat Bench BB Press
10 x EB
3 x 160 lbs at 100% of 1RM / PR
4 x 160 lbs at 100% of 1RM / PR
3 x 160 lbs at 100% of 1RM / PR
3 x 160 lbs at 100% of 1RM / PR
1 x 160 lbs at 100% of 1RM / pR
6 x 135 lbs at 84.37% of 1RM / PR
 
Standing Cable Fly at 62.5 lbs x Reps 6 / 7 / 8 / 7 / 5
 
Seated DB OH Press at 40 lbs x Reps 7 / 7 / 7 / 7 / 5
 
Y-Bar Cable Tricep Pulldown at 122.5 lbs x Reps 8 / 8 / 8 / 5 / 6
 
Standing DB Lateral Raise at 25 lbs x Reps 8 / 7 / 6

THE BREAKDOWN:
CHEST PRESS - I attempted to start with my 1RM / PR.  And before you point it out I do know that my 1RM and my PR isn't the same thing for but for my journaling it is.  My last set I died at 160 so I decided to take some of the weight off and try to get some reps in.  PROGRESSIVE OVERLOAD
CABLE FLY - Added 2.5 pounds on each side!  I almost did DB Flys instead as I wanted to be in the warmer side of the gym but stuck with the cable.  
DB OH PRESS - MIND OVER MATTER.  WHAT IS MIND? NO MATTER.  WHAT IS MATTER? NEVERMIND.  Homer Simpson had it right.  I struggled here and I blame my mind.  It was less Reps then last time but I just did two back to back heavy movements so I gave myself some slack t slack off.
Y-BAR TRICEP -  Added 2.5 lbs.  BOY OH BOY!  My arms started to die!  PROGRESSIVE OVERLOAD
DB LATERAL RAISE - At this point I was gassed.  I tried to go up to 30lbs but couldn't get even one rep in.  Can't PR everyday!
OVERALL -  Some good gains!  

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
WED - CHEST DAY
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD
THU - TBD
To Be Determined for next week only cuz' of the Swim Meet on the weekend.  See how I feel about hitting the gym on Monday. I'd like to run on the tread after the 30 min spin class on Tuesday.  But we shall see.


RANDOM ACTS OF FITNESS:
My centers have Walk Away the Pounds and of course for the die hards we got Pickleball!

IN MY HEAD:
Felling good  No 2am anxiety.  Slept almost to when the alarm went off.  It was a close one as I woke up and the alarm went off almost right after that.  

THE BOOKSHELF:
Two good reads yesterday.  Still failing to read at least 20 pages of a book a day.  I do my 3 daily reads and that is about it so 3 pages a day,

 

ONE MORE REP:
New Hydrow workouts revealed: "The Boys in the Boat" x Hydrow collection https://www.youtube.com/watch?v=hDNobH93Gl0

my17cents:
ANOTHER POINTLESS RANT.  I need to stay away from Online Bulletin Boards and so called Local News Sites.  The local Fit Clubs will be raising their Daily and Weekly Guest Passes to what is pretty much the market rates for this area.  It was 5 dollars a day and will be going up to 10 dollars a day.  It's double but it's the first increase in 10 years.  The so called "big box gym" in the area use to be $10 a day and $30 a week but that was 6 years ago so who knows how much they charge now.  The monthly rate and other longer term rates have stayed the same.  Yet people are going online and commenting about how expensive it is and what not.  But when you do the math the daily rate is never a good rate for anyone except for someone visiting for a few days.  That is what all gyms offer.  Let's do some math:  If the Monthly Pass is 45 and the Day Pass is 5 you'd need to go to the gym less than 9 times a month to make the day pass worth it.  That's about 2 times a week.  That is not nearly enough unless you are cross training elsewhere.  I just don't get the comments and complaints but then again I need to stay away from gossip and negative thoughts.  So my rant is my way of getting it out of my head hopefully.  The whole goal at the end of the day is to INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  

Posted at 06:15 AM in Training 2023 | | Comments (0)

Preaching To One Self To Believe In One Self and A Two Bits of Random Act of Fitness

Tuesday, November 28, 2023

STRESSED? WHO ME?  I wouldn't say I'm stressed but sometimes I try to multitask to good and sometimes not so good results.  Yesterday was one of those days trying to make a phone call while speeding in my car which then lead me to hit a curb and blow out one of my tires.  Luckily for me I'm an expert on changing flat tires.  Actually don't know if that is that lucky after all.  

After that the afternoon was an easy one.  Worked on a social I'm hosting in a few weeks.  It's a Golf Cart Scavenger Hunt and I'm coming up with clues while trying to make them sort of "Holiday-ish".  I little after 5 pm I headed home driving on my donut tire.  Once home it was dinner and trying to relax to go to bed.  I started my unwinding routine a little later so went to bed a little later.  But I pretty much slept in to almost my alarm went off.  So not a long sleep but more solid of a sleep.  Which I always need for LEG DAY!  Oh yeah, I did drive to and from the gym on the donut tire.  Stopping at 8am to get a new tire!

THE WORKOUT

LEG DAY - TUESDAY

5 min tread walk with slight incline
 
BB Romanian Deadlift
8 x EB
6 x 115 lbs at 57.5% of 1RM / PR
6 x 115 lbs at 58.5% of 1RM / PR
6 x 135 lbs at 67.5% of 1RM / PR
6 x 135 lbs at 67.5% of 1RM / PR
5 x 135 lbs at 67.5% of 1RM / PR
 
Fettle Fitness Pendulum Squat
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs
5 x 145 lbs
 
KB Bulgarian Split Squat
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs
6 / 6 Reps x 20 lbs

THE BREAKDOWN:
BB STRAIGHT LEG DEADLIFT - Now that I got a 1RM / PR the other week I can use that to judge this movement.  I know I should be training at 80% of my 1RM but right now that isn't happening.  SMALL STEPS ARE STILL STEPS AHEAD.  So 67.5% will be my target and slowly moving up from that till I get to my 80% which would be 160 lbs.  I know not a lot for some but for this reformed former GROUP EXERCISE GROUPIE it's a START.  
PENDULUM SQUAT - Why Is This So Hard?  145 Pounds seems like so much more!  But it is more reps at that weight than last time so PROGRESS.
BULGARIAN SPLIT SQUAT - Haven't done this movement in a minute.  
OVERALL - WHY 6?  Seemed like a good number at the time.  Didn't put much thought into it but thought that 8 would be pushing it and it's just new weights and new movements so don't kill yourself.

THE SPIN CYCLE:
10 Minute Low Impact on the Peloton.  I don't teach to next Tuesday the 5th.

THE WET NOTE:
NONE.  It's 50F!  I wouldn't have swam anyways.  Will swim on Friday before heading down to Tampa for the Florida Senior Games. Earlier and I can't find it now I was on Facebook and the Heat Seats for the SPMA SCM Masters Championship were posted.  I started to compare myself to guys in my age group and boy these day's they'd blow me out of the water.  Of course I've only did two swim workouts in all of November so I can't compare myself to anyone but me.  Ugh!

THE RUN DOWN:
NONE

THE LIFT AHEAD:
TUE - LEG DAY
WED - CHEST DAY
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD

RANDOM ACTS OF FITNESS:
Today my centers host the cycle club for their ride.  I also High-5'ed a bunch of people in my Peloton class.  

IN MY HEAD:
GOTTA STOP LOOKING AT MY PHONE WHEN DRIVING.  

THE BOOKSHELF:
Yesterday I did like one of my daily reads.  

ONE MORE REP:
CNET posts Best Smart Home Gyms for 2024  We tested the top smart home gyms and narrowed it down to the very best. Here are our top picks for smart home gyms to meet your fitness goals from the comfort of your home. https://www.cnet.com/health/fitness/best-smart-home-gym/ 

my17cents:
If you build it they will come.  That's has been my philosophy over the last year or so.  I post daily motivation things on Facebook/Instagram in the hopes that I read them and in time they set in.  If I keep putting that out there my mind will catch up someday.  Yesterday Robin Arzon posted:

Motivation Monday: Preach What You Practice I think it's more exciting to preach what you already practice than to practice what you preach. I'm only paying attention if you're already living it. This is my framework; what's yours?

I am practicing good thoughts and motivation so I can preach it  I do put it all forward in order for me to INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.  

Posted at 06:39 AM in Training 2023 | | Comments (0)

The Cost of Balancing My Virtual vs My Real Life Fitness And More Random Acts of Fitness

Monday, November 27, 2023

ON THIS DAY:

Snooze  I woke up of course around 2am to pee and had a hard time getting back to sleep.  I was hot and then cold and hot again.  Ugh!  Was able to get a little more sleep but when it was time to wake up I hit the snooze button.  Those few extra moments made a big difference.  Since I got to the gym a bit later I did cut out a movement out of my regular workout.  Normally Monday I do a LEG DAY but I'm trying to hit both Chest and Back on two days a week so it was Back and Bi.  Since I've been teaching Spin I can sort of get away with one LEG DAY a week.  

THE WORKOUT

BACK AND BICEPS

5 min Tread Walking
 
Cybex Asst Pull-up at Plate 6 x Reps 6 / 6 / 7 / 6 / 6
 
Seated Curlbar Preacher Curl - Drop Set
57 lbs (22.5 lbs of plates on each side) x Reps 3 / 5 / 5 /
52 lbs )20 lbs of plates on each side) x Reps 5 / 5
 
Double Pully Cable Lat Pulldown at 143 lbs x Reps 6 / 6 / 7 / 6 / 6
 
Standing Cable Hammer Curl at 88 lbs x Reps 8 / 8 / 8 / 7 / 7

THE BREAKDOWN:
I now know why I do LEG DAY after a SWIM DAY.  OUCH!
PULL UPS - A few more than last time.  PROGRESS
PREACHER CURL - I did a DROP SET.  I've been struggling at 52 but decided to add 5 pounds and go for 57.  That's if the Curlbar is 12 lbs.  I did a Google Search and found different curl bar's weigh different.  Some are 12 some are 15 and some are 17.  I'm thinking and staying with the 12 lbs to keep it standard in my logging of workouts.  Either way I added 5 lbs so PROGRESSIVE OVERLOAD.
LAT PULLDOWN - More Reps than last time.  Also last time the first set was 132 and today I did all of them at 143.  PROGRESS
CABLE HAMMER CURL - More Reps than last time.  PROGRESS
OVERALL - Felt good once I started to move.  I woke up sore from swimming yesterday.  IT'S ALL GOOD AND IT'S ALL PROGRESS

THE SPIN CYCLE:
NONE.  

THE WET NOTE:
NONE.  I remembered to enter my yards into the SWIM THE VILLAGES CHALLENGE.  Normally I'm not a fan of paying for a virtual race at all and especially get mad if I don't finish it and still get a medal.  I find them to be cash grabs by companies but since this is a local team that I do support and they do use our facilities I felt it was a good cause.  Plus by me paying for the challenge and the money going to the local team it counts as a RANDOM ACT OF FITNESS.

THE RUN DOWN:
NONE

THE LIFT AHEAD:
TUE - LEG DAY
WED - CHEST DAY
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away the Pounds and one Yoga Class.  PLUS all the PICKLEBALL!  

IN MY HEAD:
My 2am pee and anxiety woke me up.  I was able to mute the anxiety of a small goof I made.  

THE BOOKSHELF:
NO DAILY READING ALL WEEKEND

ONE MORE REP:
Yahoo Finance posts - Orange Theory CEO on key to success: 'Understanding what consumers want in real-life fitness' https://www.youtube.com/watch?v=80PU6urngcw 

my17cents:
Nothing more then calling Virtual Challenges cheap money grabs.  If you are on social media and you run you get ad after ad of various virtual challenges.  I think a majority of them come from a company that seems to specialize in them.  What a great concept and I wish I had thought of it.  But on the flip side I do love getting my Peloton Challenge awards.  Would I pay extra for a Peloton Challenge if it came with a Medal or T-shirt?  Maybe.  I know people pay additional money to do special OTF events to get swag.  HELL WEEK is the biggest one and the SWAG is usually a shirt with a cool design.  

Posted at 06:18 AM in Training 2023 | | Comments (0)

New Kicks, No Kicking and One Bit Of Weekend Random Acts of Fitness

Sunday, November 26, 2023

It's Sunday!  My plan for today was sleeping in a little bit then heading down the the NTC to swim with a team. I drove the 50 minutes to the pool to realize I didn't have my swim gear bag.  Luckily I had a pair of goggles, a swim suit and gym stuff but no kickboard, fins, paddles or buoy.  I did kick but damn when you kick without fins when everyone else has fins it really sucks.  

THE WORKOUT:
NONE.  NO GYM DAY
THE BREAKDOWN
NONE

THE SPIN CYCLE:
NONE.  I don't teach again to Dec 5th.  I'll do a few Peloton classes in between.

THE WET NOTE:
Finally a swim workout!

SWIMMING at NTC
350 warm up
100 Kick
150 Drill
6x 100’s DPS FREE 
Something
4x 150’s IM-ish 75 Fly / 25 back / 25 breast / 25 free, 25 fly / 75 back / 25 breast / 25 free, etc.
150 easy
I think that was it.  I did swim for 55 minutes and got out before the last 10-15 mins.  I was cramping and just gave up.  I wanted to give up after the 6 x 100's.

THE RUN DOWN:
NONE.  Yesterday I did go shoe shopping at Fleet Feet where they scanned my feet.  I got the Saucony Triumph RFG.   Technically Santa is going to bring them to me on Dec 25th

THE LIFT AHEAD:
MON - BACK & BI
TUE - LEG DAY
WED - CHEST, SHOULDERS & TRICEPS
THU - BACK & BI
FRI - SWIM
SAT & SUN - SWIM  Swimming at the Florida Senior Games.

RANDOM ACTS OF FITNESS:
One of my centers has Yoga today and if it wasn't raining of course we in theory have Pickleball.

IN MY HEAD:
FEELING GOOD

THE BOOKSHELF:
NOTHING.  I didn't even ready my daily readers.  

ONE MORE REP:
How I Turned $175K Into A Pilates Company - And Sold It For $88 Million | Founder Effect https://www.youtube.com/watch?v=lvtwVkB6N68

my17cents:
A place for me to rant on things fitness related but nothing today.  I had one but letting it go for now.  

Posted at 02:39 PM in Swim Training 2023, Training 2023 | | Comments (0)

Gains, Gains, Gains, Spin, Spin, Spin and Some Random Acts of Fitness Saturday Edition

Saturday, November 25, 2023

Happy Weekend.  Tried to get a good night sleep but it was below 6 hours.  Ugh.  I'll play catch up tonight even if I know you can't catch up for lost sleep.  

SATURDAY - CHEST, SHOULDERS and TRICEPS.

THE WORKOUT:

5 min Tread Walking
 
Flat Bench BB Chest Press
10 x EB
6 x 145 lbs at 90.62% of 1RM / PR
6 x 145 lbs at 90.62% of 1RM / PR
4 x 150 lbs at 93.75% of 1RM / PR
3 x 155 lbs at 96.87% of 1RM / PR
3 x 160 lbs at 100% of 1RM / PR
 
Standing Cable Fly at 60 lbs x Reps 7 / 8 / 8 / 7 / 8
 
Seated DB OH Press at 40 lbs x Reps 8 / 7 / 8 / 8 / 8
 
Y-Bar Tricep Pushdown at 120 lbs x Reps 8 / 8 / 8 / 8 / 7
 
Standing Cable Lateral Raise (R/L) at 20 lbs
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps

THE BREAKDOWN:
MORE THAN LAST TIME.  
BB CHEST PRESS - Working up to a new PR.  Was trying today but just couldn't finish it.  But I did get to 100% of my PB.  That is progress.  I was feeling good so I tried.
CHEST FLY - Back up to 60!  Wahoo!  PROGRESSIVE OVERLOAD
DB OH PRESS - A few more reps than last time.  I remember not too long ago I couldn't get 40 lbs up to my shoulders to press.  PROGRESS
V-BAR PUSHDOWN - Up 10 lbs to 120!  KICKIN' IT!
CABLE LAT RAISE - More reps than last time. PROGRESS
OVERALL - GAINS, GAINS and more GAINS!  A week before swimming at Florida State Senior Games and I'm hitting PR's all around.  Since I'm the only male in my age group doing my events I'm not tapering.  I'm not letting this PROGRESS slow down.

THE SPIN CYCLE:
Teach 30 minute Spin in a few hours.  UPDATE:  DONE AND DONE.  I left my shoes at home so had to teach with my running sneakers.  But I did buy new cycling shoes yesterday!

THE WET NOTE:
SUNDAY!  Will swim with the team tomorrow.  Then Friday on my own before heading to Tampa for the state Senior Games.  

THE RUN DOWN:
Possibly Maybe?  I don't know I keep pushing it back. UPDATE: Did a 20 minute Peloton HITT Tread Class after my Spin Class.  Felt good.  

THE LIFT AHEAD:
SUN - SWIM
MON - BACK AND BI
TUE - LEG
WED - CHEST
THU - BACK
FRI - SWIM
SAT/SUN - SENIOR GAMES SWIMMING

RANDOM ACTS OF FITNESS:
My centers had Walk Away The Pounds and the cycling club.  Since I taught about 24 in my cycling class I got DIRECT ACTS OF FITNESS

IN MY HEAD:
GOOD

THE BOOKSHELF:
Just the daily readings

ONE MORE REP:



Posted at 10:24 AM in Training 2023 | | Comments (0)

After 6 Years and Two Weeks This Former Group Instructor Jumped Back Into It and Other Random Acts of Fitness

Friday, November 24, 2023

HAPPY BLACK FRIDAY! 

I don't need any big ticket items this year so it really really means nothing anymore.   

This morning I had a 52 minute Spin Class at 6:30am.  


16F7DEE3-6AD8-4740-B46B-2B696F7E4614
Just like every other night I went to bed by 7:30pm and had my alarms set for 3:30am and 4:00am.  If I was working out for myself I would have left my houst by 4am but I got to sleep in to 4am today!  Had about 6 hours of sleep so that is my minimum goal.  According to NASM anything below 6 hours is sleep deprivation.  

Got my ass up, ate a light breakfast, showered, dressed and off to teach spin.

THE WORKOUT:
NONE.  It's all about SPINNING TODAY!

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
Taught the 52 min Group Ride Class.  First time in that Studio Room in 6 years.  Same sound system, same bikes and same people in the class.  Which was so great.  I ran into my old "Work Wife" who now only teaches Yoga.  It was really special and what I thought was going to be a bit awkward turned out okay if not great.  I hadn't been at the location in 6 years and 2 weeks but it was like I never left.  

Teaching at the center that I use to be the Fitness Manager had me a bit apprehensive.  When I left 6 years ago it wasn't on the best of terms.  So walking in today and having people hug me and express such gratitude for me was humbling and very heartfelt.  I do feel like I am on a REDEMPTION TOUR.  Since I left on not so great terms I feel like I need to prove myself all over again.  After this morning I think I put all that behind me and I'm on a new path.  

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
SAT - CHEST and I teach a 30 min SPIN CLASS / May RUN after class.  
SUN - SWIM
MON - LEGS
TUES - CHEST
WED - BACK & BICEPS
THU - LEGS
FRI - EASY SWIM
SAT - FLORIDA STATE SENIOR GAMES SWIMMING
SUN - FLORIDA STATE SENIOR GAMES SWIMMING

RANDOM ACTS OF FITNESS:
Today my centers have Walk Away The Pounds, Tai Chi, Yoga and the start and stop for the bicycle club's ride.  The rain is off and on so don't think they'll be many pickleballers.  Not of course I had about 6 in that Black Friday Spin Class but that is more DIRECT ACTS OF FITNESS.

IN MY HEAD:
Not much in my head this morning.  It really felt like going home this morning.  As I posted the other day I feel like I'm on MY REDEMPTION TOUR.  This is stop two or four.  I'm subbing four early weekday classes so two at one location and two at the other.  I'm half way now with one on Dec 5th and one on Dec 12th.  

THE BOOKSHELF:
Just my daily readings.  I should have read and have no excuse.  

ONE MORE REP:
NASDAQ posts The 3 Home Fitness Stocks Most Likely to Reshape the Industry

November 23, 2023 — 09:50 pm EST 

https://www.nasdaq.com/articles/the-3-home-fitness-stocks-most-likely-to-reshape-the-industry

Posted at 10:18 AM in Training 2023 | | Comments (0)

Thankful For Sleeping In, Getting To The Gym, Killing My Arms and Spreading Random Acts of Fitness All Year Long

Thursday, November 23, 2023

One week and one day I drive down to the Tampa area for the 2023 Florida State Senior Games!  Although it looks I'm the only Male at 50-54 swimming the 50 and 100 butterfly it looks like it'll be a fun weekend.

You and more than 1,900 of your friends will be competing in the Games in Pasco County and other areas between December 1-10.

This is the second of three years in Florida’s Sports Coast/Pasco County and you will be seeing some interesting offers and events to sample during your stay in the area.

The Top Five Sports as far as participation goes are:
Pickleball                            482 athletes
Track and Field                  288 athletes
Golf                                     135 athletes
Swimming                          129 athletes
Bowling                              121 athletes

So I guess I'm tapering?  Not really.  I'll swim on Sunday but that is really it.  Maybe next Friday before I leave.  Since I'm working tomorrow I'm taking my floating holiday on next Friday to drive down after lunch.  But before that I got a whole week to go.

I had set my alarm for the normal 3:30am but ended up going back to bed for an hour.  It's a Holiday after all.  And that may have been the best decision of my life.  Yes, my life.  As I was turning on the main road I notice blue flashing lights.  My first reaction was "FUCK" and should I turn around and go another way.  But I had already made the turn so there was no turning back now.  As I passed it looked like two police cars had stopped a wrong way truck driving down on my side of the median.  So maybe if I had been up earlier I may have had a head on accident.  Maybe or maybe not but I'm glad I slept in.  

Speaking of being Thankful on this Thanksgiving:

Thankfull for the people around me who believed in me, supported me, helped me when I needed help and lifted my spirits when I didn’t have faith in myself.
 
I only hope I’ve done the same for someone around me.

THE WORKOUT

THURSDAY - BACK AND BICEPS

5 min Tread Walking
 
Cybex Asst Pull-up at Plate 6 x Reps 6 / 6 / 6 / 5 / 5
 
Seated Curlbar Preacher Curl at 52 lbs x Reps 4 / 5 / 4 / 5 /
 
Double Pully Cable Lat Pulldown
8 x 132 lbs
7 x 143 lbs
6 x 143 lbs
6 x 143 lbs
5 x 143 lbs
 
Standing Cable Hammer Curl
8 x 88 lbs
8 x 88 lbs
8 x 88 lbs
7 x 88 lbs
 
Seated Cable Row
8 x 132 lbs
8 x 143 lbs
8 x 143 lbs
7 x 154 lbs
7 x 154 lbs
 
Standing Curlbar Drag Curl
8 x 37 lbs
8 x 37 lbs
8 x 37 lbs
7 x 37 lbs
5 x 37 lbs

THE BREAKDOWN:
ASSISTED PULLUP - I'm down to 6 plate.  It was a struggle but that is the point!  PROGRESSIVE OVERLOAD.
PREACHER CURL - My right bicep was sore as hell this morning.  This was a struggle.  Less reps than last time but I finished stronger.
LAT PULLDOWN - Went up a plate on the stack!  WAHOO! PROGRESSIVE OVERLOAD.
CABLE HAMMER CURL - Went up a plate on the stack!  PROGRESS DAY!
CABLE ROW - Last two sets I added a plate! PROGRESSIVE OVERLOAD
DRAGCURL - STRUGGLE.  Just wanted to finish.  
OVERALL - It was PROGRESS DAY at the gym. Don't know if it was the extra hour of sleep or knowing I had nothing today but eating planned but it was a great workout.  LOTS OF PROGRESS

THE SPIN CYCLE:
Tomorrow I teach a 60 minute class and then on Saturday a 30 minute class.  In a few I'll jump on the Peloton just to keep my weekly streak intact.  

THE WET NOTE:
NONE.  Sunday it is on like Donkey Kong

THE RUN DOWN:
COMING SOON.  Maybe something on Saturday after my 30 min class.  

THE LIFT AHEAD:
FRI - SPIN.  I teach a 60 minute class then need to get to work.  Ugh
SAT - CHEST DAY.  Then teach a 30 minute spin class and may hit the Tread for a 20 minute Peloton HITT Class.
SUN - SWIM
MON - LEG DAY
TUE - CHEST DAY
WED - BACK AND BI
THU - LEG DAY
FRI - SWIM DAY
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING

RANDOM ACTS OF FITNESS:
Our centers are closed today but all of our outdoor facilities are open.  LOTS OF PICKELBALL!  GO PLAY!  I love this week's REC PUB cover... IMG_1496

I'll take a Peloton class today so I can give some Random Acts of Fitness High-5's in the class.  

IN MY HEAD:
FEEL GOOD

THE BOOKSHELF:
Yesterday I just did my daily readings.  When I picked up the books to read this morning it was still on two days ago.  So I guess I was too busy ysterday morning to read.  Hmph!  Or did I read the wrong day?  Well I did read my three daily readers today.  Will read at least 20 pages today!

ONE MORE REP:
Yahoo Finance posts Planet Fitness Insider Ups Holding By 22% During Year

https://finance.yahoo.com/news/planet-fitness-insider-ups-holding-121404852.html 

 

Posted at 08:39 AM in Training 2023 | | Comments (0)

Joel and the Terrible, Horrible, No Good, Very Bad Morning While Ruining Vacations Oh and Some Random Acts of Fitness

Wednesday, November 22, 2023

Some days I really need to remind myself of my MISSION STATEMENT:


TO INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT


Yesterday was one of those days.  The morning started off a bit different than my normal workday as I taught a 30 minute Spin Class at 5:45am.  Then once I got to work it was just non-stop all day.  I love being busy so normally being non-stop is the way I want it.  The morning was just fixing or explaining one dumb thing after another and then it got really ugly.  Not to get into all the details but I had a family yell and use obscenities at me after I had to ask them three times in one hour not to throw anything in and around the pool.  It got really ugly that I was shaking and just wanted to quit on the spot.  By the time that was all over I had to start an event which meant not having anything to eat for lunch.  Luckily the event went off great.  I put together for one of my center's monthly socials a craft in which we painted three different size terra cotta pots and make them Christmas Trees.  So even though it wasn't a sport we got people to get off the couch, come to an event and use their own creativity which is INSPIRING OTHERS TO MOVE THROUGH LIFE.  So even though it was a Really Terrible, Horrible, No Good, Very Bad Morning the afternoon made it all better.  

THE WORKOUT

CHEST, SHOULDERS and TRICEPS

5 min Tread Walking
 
Flat Bench BB Press
10 x EB
04 x 145 lbs at 90.62% of 1RM / PR
05 x 145 lbs at 90.62% of 1RM / PR
06 x 145 lbs at 90.62% of 1RM / PR
05 x 145 lbs at 90.62% of 1RM / PR
04 x 145 lbs at 90.62% of 1RM / PR
 
Standing Cable Fly x 55 lbs x Reps 8 / 8 / 8 / 8 / 8
 
Seated DB OH Press at 40 lbs x Reps 7 / 7 / 7 / 7 / 6
 
Cable Y-Bar Tricep Pulldown
105 lbs Reps 10 / 10
110 lbs Reps 10 / 10 / 10
 
Standing Cable Lateral Raise (R/L) at 20 lbs
8 / 8 Reps
8 / 8 Reps
8 / 8 Reps
6 / 8 Reps
6 / 6 Reps

THE BREAKDOWN:
GAINS BABY!
BB CHEST PRESS - 145 was a  challenge but doable.  It felt good moving that bar.  I'm happy with it.  PROGRESSIVE OVERLOAD.  
CABLE FLY - I went up 5 lbs from last time.  Probably can go up to 60.  I know at one point I was at 60 maybe just once but then went down after my injury.  Speaking of which I have a follow up appointment that I'm sure is going to lead me to a referral and possibly surgery.  Ugh!
OH PRESS - DID MORE REPS THAN LAST TIME.  WAHOO!
Y-BAR TRICEP - More reps than last time at 110.  
LAT RAISE - A few more reps than last time
OVERALL - Some solid gains this morning right before I might be tapering.  Senior Games is a week away!  I may not taper as I've posted before I am the only person in my age group for my events.  

THE SPIN CYCLE:
Skipped.  I teach the 60 minute class on Friday and the 30 minute class on Saturday.  I doom scrolled the time I should have been on the bike today.  

THE WET NOTE:
NONE.  Will swim Sunday

THE RUN DOWN:
NONE

THE LIFT AHEAD:
THANKSGIVING DAY - BACK and BICEP
FRIDAY - Teach 60 Min Spin then off to work.  I was asked to work on Friday as we didn't have enough Supervisors working so I'll be at one of my centers by 8:30am and work to 5pm.  The good news is I'll have a floating day off so I may take off next Friday and head to the Senior Games earlier then planned.  
SAT - CHEST DAY and then my 30 min Spin class.
SUN - SWIM
MON - LEG DAY
TUE - CHEST DAY
WED - BACK AND BI
THU - NOTHING
FRI - SWIM

RANDOM ACTS OF FITNESS:
Today my centers have Walk Away the Pounds and of course PICKLEBALL.  Yesterday the cyclist club started at one of my centers which they got confused when the landscappers had parked in their "SPACE".

IN MY HEAD:
I'm good now.  The incident yesterday with the family yelling and swearing at me ruined my morning and still bothers me.  I just hope I don't run into them ever again.

THE BOOKSHELF:
Just my daily readings.  This weekend I need to crack open a book.

ONE MORE REP:

Posted at 06:32 AM in Training 2023 | | Comments (0)

Confessions Of A Group Exercise Instructor, The Redemption Tour and Random Acts of Fitness

Tuesday, November 21, 2023

It's not really a confession but this is Confessions of a Group Exercise Instructor.  In yesterday's post under The Lift Ahead I put that I was going to teach my R30 or 30 minute spin class then hop on over to a 30 min Group Core exercise class and take it  I did teach 30 minute spin class but I couldn't get myself to take someone else's exercise class.  So instead I went on the treadmill and walked with incline and did a few jog pickups.  Just getting ready to start running again.  The prep for a future run workout.  

But before all that I was so nervous about over sleeping and missing my 5:45am class this morning, or going to the wrong location or just so many other things that could go wrong.  I tried to go to bed early but it took me a bit to fall asleep and then I was up way to early.  I got to the gym before 5:20am and there was a line of folks waiting to get in.

THE WORKOUT:
NONE.  NO WEIGHTS

THE BREAKDOWN:
NO WEIGHTS NO NEED

THE SPIN CYCLE:
30 minutes.  I set my Apple Watch to the first fitness option with was Functional Strength Training as I was 2/3's of the way done with the warmup when I remembered to turn on the watch.

THE WET NOTE:
NONE

THE RUN DOWN:
Just a 20 minute tread walk.  I varied the incline and did two quick jogging pick ups.  Just testing the waters.  I think running is coming back soon to my workouts.  

THE LIFT AHEAD:
WED - CHEST
THU - BACK and BI
FRI - Teaching the 60 min GROUP RIDE.  This time I'll be teaching at my old gym.   Haven't set foot in there in over 7 years.  Going to be strange!
SAT - CHEST then teach my R30
SUN - SWIM

RANDOM ACTS OF FITNESS:
One of my centers hosts the Cycling Club's ride.  VERY DIRECT ACTS - taught 21 folks in my spin class.  

IN MY HEAD:
MY REDEMPTION TOUR or CONFESSIONS OF A FORMER GROUP X INSTRUCTOR.  7 Years ago I was on a Merry-Go-Round that just never stopped till I got thrown off of it.  On Monday's I taught a Spin Class from 6:30pm to 7:30pm then shower and go home. I would be wired and couldn't sleep so I drank wine to get me sleepy.  Too much wine to be honest.  Then I'd be up at 4am to teach another spin class at 5:45am to 6:45am.  Because I would lure myself to sleep with alcohol most times I woke up hung over and my teaching was not my best.  Then I do it all over again.  Day after Day, Month after Month, Week after Week and Year over Year.  Then the Merry-Go-Round stopped 7 years ago this month.  Skipping ahead to today I've learned a lot over these 7 years and I have struggled over these 7 years.  But now I'm at a spot that I'm good.  I no longer drink myself to sleep and it's made all the difference.  This morning was my test as it was my first 5:45am class in 7 years.  I felt that I had to prove that I had changed that I'm not that person I was 7 years ago.   IN MY HEAD I PASSED.  Don't think anyone in that room knows how big a moment today was for me but I'm proud to say I did it and I'll do it again.  This is MY REDEMPTION TOUR and this show will never go out.  I'm off that Merry-Go-Round for good.  This Friday I get to teach the 60 minute class in the old studio the studio many a times I rode hung over but no more.  

THE BOOKSHELF:
Just my daily readers.  

ONE MORE REP:
VR FITNESS LEADER, SUPERNATURAL, BRINGS VIRTUAL REALITY MAINSTREAM WITH NEW CAMPAIGN https://www.prnewswire.com/news-releases/vr-fitness-leader-supernatural-brings-virtual-reality-mainstream-with-new-campaign-301992941.html 

 

Posted at 07:55 AM in Training 2023 | | Comments (0)