It Isn't How Much I Lift or How Fast I Run Just As Long As I Keep Moving Forward And Other Tales of Random Act of Fitness Leg Day Workout

Last night by the time I got home it was almost time for bed.  Ugh!  I worked later but also I stopped to visit a former Co-Worker who was in the hospital.  Since they don't have any family in the state I know I needed to stop and say Hi.  I didn't know if they'd remember me but they did and what I smile they had when I walked in.  Felt so good.  I grabbed a turkey sandwich for dinner, ate and went to bed.  Knowing it was a Leg Day today I made myself go to bed.

Leg Day!  I'm barely recovered from Sunday's Leg Day but yet here I am again.  Hack Squats and Bulgarian Split Squats.  Lets Fry These Legs!

THURSDAY
10 mins incline walking
Hack Squats
10x 90
10x 90
10x at 77.77% of my 1RM BB Back Squat
10x at 83.33% of 1RM
9x at 83.33% of 1RM
8x at 83.33% of 1RM
8x at 83.33% of 1RM
7x at 83.33% of 1RM
7x at 83.33% of 1RM
6x at 83.33% of 1RM
Bulgarian Split Squat 1 2 3 4 5

I went for the Hack Squat since I know I could get to 80% of my 1RM and do many sets.  My heartrate spiked during all of these sets.  Phew!  Glad I'm done.

There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be an uphill battle
Sometimes I'm gonna have to lose
Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb

Once home it was a 15 minute Low Impact Ride.  I felt the leg day workout while riding.  Glad I did a Low Impact.  One of the songs in the Low Impact Ride was Miley Cryus' The Climb.  It's cheesy but great at least the lyrics are.  

My Random Acts of Fitness so far this week are all the High-5's I gave in the Peloton Classes.  One of my new centers will have a new weekly Yoga Classes and yesterday I spoke to the Instructor.  Of course the cycling club meets at one of my centers three times a week to start and finish their ride.  And this morning I got Small Group Lessons with 64 signed up for Bocce, Shufflebord, Corn Toss and Masters Tennis.  Hey it's movement.  It's about helping others move through sport and life no matter how slow, no matter how little the effort we are still moving forward together.

Just Another Workout With Little Insight But Gotta Post Or Did I Really Do It? Back and Bicep Day

Sleep, Sleep, Sleep.  I'm getting better when it comes to getting sleep.  Knowing that sleep is important to working out I'm spent a lot of time changing my nightly habits over the last year or so.  Last night I was sleeping by 8pm.  So tough this time of year as it gets brighter outside later.

Back and Biceps at Gym. Legs finally feeling better from Sunday’s Leg Day. 10 min Low Impact Ride at home. pic.twitter.com/JlCz12bWz6

— Joel McKenna (@the17thman) March 22, 2023

WEDNESDAY
5 min walking warm up
Asst Widegrip Pull Up 1 2 3 4
Seated Preacher Curlbar Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Widegrip Lat Cable Pulldown 1 2 3 4 5
Standing Drag Curl 1 2 3 4 5

Then home for a quick 10 minute Low Impact Ride.  Tomorrow will be a Leg Day.  I'll be in bed at 7:30 or earlier tonight.  Also I need to be better at getting out of the gym by 5:10am.  The new gym is a few minutes further away so I need the time to get home to do a Peloton Ride.  Also that is about the time the Insta-Girl Crowd comes to the gym and attempt to take it over.  They spread their equipment all over.  It's annoying so I gotta do my best to avoid the post 5:10am time.  

Just Another Workout Morning. Just Another Day. Just One More Day Getting Stronger Chest, Shoulders and Triceps Workout

Back To The Gym!  This morning I switched up my Pre-Workout of choice to a brand I had before that left me less nauseous in the morning. It wasn't so bad during the workout but after when I needed to eat before work.  So this morning I'm feeling better and eating better before I head out.  Now mind you I eat a breakfast at home then my Overnight Oats at work while I'm walking around or doing paperwork.  

Today was Chest, Shoulders and Triceps.  I did the Flat Bench instead of the Incline Today.  I'm getting a bit more comfortable with my weight so it might be increased soon.  Even if only by 5lbs.  

Brrrr 42F. Chest, shoulders and Triceps Day. pic.twitter.com/LoJe3gangR

— Joel McKenna (@the17thman) March 21, 2023

TUESDAY
5 min walking warm up
BB Flat Bench Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
Standing BB OH Press 1 2 3
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench Close Grip DB Press 1 2 3
SA - Rope Tricep Pulldown/ Facepulls 1 2 3
Tip of the Hip Lateral DB Raise 1 2 3

Oh My Legs! So I’m so sore from Sunday’s Leg Day. Just trying to flush the legs out w/ a 10 min Low Impact Ride pic.twitter.com/OOSvudV69h

— Joel McKenna (@the17thman) March 21, 2023

After that I did come home for a 10 minute Low Impact Ride.  My legs are so sore from Sunday's Leg Day.  I even used my Theragun Mini last night on my glutes.  

Only When It's Leg Day Do You Learn Who Has Been Sleeping Well

The backstory of the post title comes from Warren Buffet who once said:

Only when the tide goes out do you learn who has been swimming naked

It's a very good take on just about anything.  He meant the economy but it works for preparation or planning in both sport and life.  

Planning for leg day is key at least for me.  The night before starts the preparation for Leg Day.  Be smart with any alcohol.  Early to bed.  Sleep is so key for a Leg Workout.

Good night sleep. Eating a light breakfast before hitting the gym. pic.twitter.com/KdsKcd1pkn

— Joel McKenna (@the17thman) March 19, 2023

Wake up and eat some carbs.  I ate two fluffy Kodiak waffles and a cup of coffee.  Then on the way to the gym drank my pre-workout.  I warm up doing some walking intervals on the tread and make sure I'm wearing good flat shoes.  Today was my NoBull's in Rose!  I also do a few EB Good Mornings to fire up those legs.

I am dumb.  The last two weeks I've been going to a new gym and on my squats I was struggling.  I was wondering why I just couldn't squat at my 80% or 1RM.  Well maybe cuz' the bar at the gym is a Roque Squat Bar so an empty bar is not 45lbs but 55lbs.  I feel so much better.  

That Leg Workout was a bit more intense then originally planned. pic.twitter.com/gCEPKpQCoQ

— Joel McKenna (@the17thman) March 19, 2023

SUNDAY

10 minute Interval Incline Walking

BB Good Mornings

5x EB

5x EB

5x EB

BB Back Squat (10 sets)

10x EB

10x at 52.77% of 1RM

6x at 63.88% of 1RM

6x at 69.44% of 1RM  Or 75% of 1RM

5x since it’s a Rogue Squat Bar at 77.77% of 1RM

4x  at 86.11% of 1RM

5x at 86.11% of 1RM

5x at 86.11% of 1RM

4x at 88.88% of 1RM

2x at 88.88% of 1RM

DB Weighted Bulgarian Split Squat 1 2 3 4 My body is shaking. My legs are almost fried! 5 6 7 8 9 10

Seated Leg Extension 1 2 3 4 5

 

On the way home I stopped and picked up a Egg and Chicken Breakfast Flatbread and a Protein Shake.  Now I will relax watching the LA Marathon and maybe some light cardio on the Peloton.  Tomorrow is recovery!  I'll be at the gym Tuesday, Wednesday and Thursday.  Then reset my workout schedule.  Thinking of changing up my splits.  

 

Just a 15 minute Low Impact Ride to flush out the legs. pic.twitter.com/ysF1nrIQ2o

— Joel McKenna (@the17thman) March 19, 2023

Relaxed a bit while watching the LA Marathon before hopping on the bike for a 15 Low Impact Ride.  Just to flush out the legs after this am's workout.

Over Doing A Chest Day, Relaxing, Not Doing Anything and Other Tales of Random Acts of Fitness.

The Weekend!  Yesterday was a long day at work after being at a retreat for work.  9am to about 10pm.  It was a non-stop day and had to get Doordash since I didn't have time to go out and get anything.  Chinese!!!  Yummy!!! I knew I was hungry cuz' I thought those egg rolls were the best ones I've ever had and I know that can't be true!

I was home after 10 and in bed by 11:30pm.  Set my alarm for 6:30am as I do on the weekends.  This morning was a snooze morning.  Finally got up and about and to the gym for Chest, Triceps and Shoulders.  Really made it mostly Chest Day!

It’s a Chest Day and Relax Don’t Do It Day! pic.twitter.com/vNpyzt1ttu

— Joel McKenna (@the17thman) March 18, 2023

SATURDAY
10 mins Cardio Walking Warm Up
Flat Bench BB Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
Standing BB OH Press
10x EB
10x EB
10x EB
8x EB
BB Incline Chest Press
3x at 82.14% and 5x at 67.85% of 1RM
6x at 67.85% of 1RM
6x at 67.85% of 1RM
6x at 67.85% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip Press 1 2 3 4
SS: Rope Tricep Pulldown / Facepulls 1 2 3 4
Machine Lateral Raise 1 2 3 4

Looking at my Overhead Press it's very weak.  I had or have shoulder issues from years of swimming so I don't put too much above my head.  After all that it was home.  No cardio today.  The pollen and my allergies really got to me on my way home.  As I tweeted it is a Relax Don't Do It Day!  Gonna watch tv and read a bit today.  And that is it!  

Tomorrow will be LEG DAY!

Monday Recovery Day!  

Then reset for the work week with gym Tuesday, Wednesday and Thursday.   When will I get back in the pool?  Who knows!

My So Called Old Man Life: Back and Bicep Friday Workout

TGIW Thank God It’s A Workout!  But let's back up...

The last two days or so I've been at an Emerging Leaders Seminar for work.  So emerging at 53?  I was surrounded by a bunch of 20-something kids the last few days.  At one of our meals I was sitting next to a young kid and our conversation lead to swimming and working out.  He has me if  I was training for something.  I sort of floundered in that conversation.  I did mention I'm swimming in the SR Games in a month but haven't been swimming.  Fast forward to this morning as I sit here I'm watching Escape Fitness' video: Jim Stoppani's Top 3 Tips for Older Lifters:

I watched the video with my ears as I was typing the above while it was playing but did gleam some key points.  I will watch it a few times over the next few days, weeks and years as a reminder on the days I don't want to hit the gym.  I know I'll have moments, days and weeks when I'll ask myself "Why am I doing this at my age?"

Back at home in my bed and habits. Weigh in day. pic.twitter.com/KnaAHDbaZ8

— Joel McKenna (@the17thman) March 17, 2023

FRIDAY
10 mins Cardio Walking Warm Ip
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
BB Bent Over Underhand Grip Row 1 2 3 4
Wide Grip Pulldown 1 2 3 4 5
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Curlbar Drag Curl 1 2 3 4 5

After all that it was time for a Ride at home.  Decided to do a Tabata Style Ride and a Cool Down.  That killed me.  

Back and Biceps at gym. 20 min Tabata Ride@and 5 min Cooldown Ride. THIW - Thank Gods It’s A Workout! pic.twitter.com/3GByWwhFYB

— Joel McKenna (@the17thman) March 17, 2023

Today's is going to be a long day at work.  I did go in yesterday for a few hours to help with setups at two centers.  Today I'm closing but going in for 9 or 10am.  I'm off Saturday and Sunday.  My plan is to workouts both Saturday and Sunday and use Monday as a Recovery Day.  Trying to do 2 days on, 1 day recovery, 3 days on and 1 day Recovery.  At least for the next few weeks.  

I will also be circling back to the things I've learned the last few days and how they work into my personal life.  I ordered two books that were discussed over the last few days so once I get them I gotta read them.  I'm also going to re-read the handouts and I'm going to email my bosses a recap of what I learned, how it related to my work and my action plan using this new knowledge.  

A Few Days of Recovery and Possible Radio Silence.

Last Chance Workout.  Sort of.  In a few hours I'll be a camp for a work event for a few days.  Three days and two nights.  So no gym for a few days.  I'm back on Thursday but will head right to work to close on center.  Friday I'm closing another center but going in later so should get a workout on Friday.  Then after closing on Friday I'll be opening on Saturday.  So I'll have some recovery time over the next few days.  

This morning I slept in a tiny bit.  About 30 minutes so I got to the gym a little later.  It got a little busier but not too bad.  Today was Chest, Shoulders and Triceps.

Chest, Shoulders and Triceps. 10 min Low Impact Ride. Off to a camp for a work event. Don’t know if I’ll have cell reception in the woods. pic.twitter.com/JfpNJBhU34

— Joel McKenna (@the17thman) March 14, 2023

TUESDAY
5 minutes cardio walking
BB Incline Chest Press
10x EB
10x at 67.85% of 1RM
6x at 82.14% of 1RM
5x at 82.14% of 1RM
4x at 82.14% of 1RM
5x at 82.14% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip Chest Press 1 2 3 4
SS - Rope Tricep Pulldown/ Facepulls 1 2 3 4
Seated OH DB Press 1 2 3
Standing Tip Of The Hip Lateral Raise 1 2 3

I'm struggling with my Chest Press.  Struggling at 82% when 80% is the goal to build strength.  I'm not going to over think it as it'll happen when it's ready. This Friday should be Back and Biceps and Sunday should be Chest.  Then I can get back on a regular routine again.  

Finished up with an easy 10 minute Low Impact Ride.  Nothing crazy.  Just want to relax before work.  I don't know if I'll have much time or even have cell phone reception the next few days.  

MONSLAY Leg Day

Leg Day.  Monday.  Monslay!  Slay The Day!  This Leg Day workout was shit.  Sometimes you have a good day and sometimes a shit day.  This was a shit day.  Sunday Night's sleep is never that good.  Bad sleep + White Claw Surge + PreWorkout = Made Me Fill Sick.  My stomach was not my friend.  Mind you I did drink White Claw Surge but I didn't get drunk or even drank more then I normally would on a school night.  But it still didn't sit well in my stomach.  I know on Leg Day I shouldn't have anything alcoholic the night before.  Oh well.  It's over now.

Leg Day w/ a 10 minute Low Impact Ride #monslay #dontmissmondays pic.twitter.com/aiWZdTrDNK

— Joel McKenna (@the17thman) March 13, 2023

MONDAY
10 min cardio
EB Good Mornings 1 2 3
BB Back Squat
10x EB
10x at 36.11% of 1RM
8x at 47.22% of 1RM
8x at 52.77% of 1RM
6x at 63.88% of 1RM
5x at 69.44% of 1RM
4x at 75% of 1RM
4x at 77.77% of 1RM
3x at 80.55% of 1RM
1x at 80.55% of 1RM
Leg Extensions 1 2 3 4 5

Drove home in the rain and went to the bed.  Layed around for 10 - 15 minutes and got on the bike for a 10 minute Low Impact Ride.  I think when I got my PR or my 1RM it must have been a fluke.  I struggle to even get to 80% of that.  It's almost impossible I think for me to be at 80% with the BB Squat.  Maybe next Leg Day I just do the Hack Squat.  Maybe that for a few workouts and return to the bar.  

Either way I'll be away for the next few days.  I'll get in a workout tomorrow morning before I leave.  This work trip may bring me to a place with no phone or internet service.  

Was That 8 Hours of Sleep or 9 Hours and 101 Reasons Why DST Sucks. Well Maybe Just One or Two.

I think I might be allergic to Soy.  I know I've eaten things with it before but today after my workout I stopped at a local Black-Owned Nutrition store to get a protein shake.  I clearly stated my nut allergy but as I was drinking my drink I started to get a little throat itch.  Either they didn't clean the machines from a previous shake that had nuts or I'm allergic to something else now.  Ugh!

Almost eight hours of sleep pic.twitter.com/5IdDfbTjmG

— Joel McKenna (@the17thman) March 12, 2023

Besides that it was Sunday and DST.  Ugh!  I know will be going to bed when it's light out.  I so hate this time of year.  Now with DST I am guessing my Oura sleep was 9 hours not 8 hours?

After my cup of coffee and 2 protein waffles I headed to the gym.  Today is/was Back and Biceps.  I did my routine.  Really nothing to different about the workout. 

Back and Biceps at the gym. 20 min Low Impact Ride at home. pic.twitter.com/cNJGnvuKs6

— Joel McKenna (@the17thman) March 12, 2023

SUNDAY
10 min cardio incline walking
Asst Wide Grip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Not So Wide-grip Cable Lat Pulldown 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Arm Curl Machine 1 - Hated it!
Curlbar Drag Curl 1 2 3 4 5

The gym is still really slow.  Love it for me but not for the new owners.  After my workout I headed home for a 20 minute Low Impact Ride on the Bike+.  Today is all about getting a hair cut and getting ready for my 3 day-ish trip.  It's a work seminar at a camp and I'm sleeping in a cabin.  Cabin aside it'll be a great opportunity and I am looking forward to it.  Tomorrow will be Leg Day and I know sleeping tonight is going to be bad.  Going to bed before 8am when it'll be bright outside. Ugh!  Sunset is 7:34pm so not too bad.  In April it gets closer to 8pm.  I do get use to it but it sucks.  

DST, Chest, Shoulders, Triceps, HITT and I Need More Sleep & Other Saturday Workout Musings

Wahoo it's Saturday!  Finally the weekend is here.  This past week has been a challenge.  Work was a struggle this past week.  To sum of my work week:

Coworker: How was your week?

 

Me: it felt like the wheels fell off the bus, the bus was hurdling down the hill and at the bottom of the hill was a cliff. But luckily I was able to put three of the wheels back on the bus. But then the back door opened and three kids fell out. But we are still chugging along.

Or at least that is how it felt.  With that said I drank a few White Claw Surge to unwind my mind last night.  The work week ended on a high note.    One thing I realized during this week is no matter how tough it is for me I need to be positive and help others see the positive in their lives.  So after my Surge night I woke up had a cup of coffee and two Kodiak Chocolate Chip Waffles and it was off to the gym.

Chest, Shoulders and Triceps. 20 min HITT tread block to wrap it up pic.twitter.com/qePKUCdNxi

— Joel McKenna (@the17thman) March 11, 2023

SATURDAY

10 min cardio incline power walking

BB Incline Chest Press

10x EB

8x at 82.14% of 1RM

8x at 82.14% of 1RM

6x at 82.14% of 1RM

4x at 85.71% of 1RM

4x at 85.71% of 1RM

BB OH Press 1 2 3 4

Flat Bench DB Fly 1 2 3 4

Flat Bench DB Skullcrusher 1 2 3 4

Flat Bench DB Close Grip Press 1 2 3 4

SS: Rope Tricep Pulldown/ Facepulls 1 2 3 4

Tip Of The Hip SB Lateral Raise 1 2 3 4

 

Then it was time for a 20 HITT Peloton Tread block.  It went okay.  The new gym has older treadmills that are a pain in the ass for sprints or HITT.  No quick buttons only an arrow button.  Ugh!  When I was stretching I noticed the bottom of my sneakers were warm.  I don't think I've noticed that on other treadmills.  That's it for today.  Going to rest and just go into work for about an hour or two.  Just to catch up on a few things.

 

Tomorrow at the gym it'll be Back and Biceps, Monday will be Legs and Tuesday will be Chest.  I'm off to a seminar on Tuesday and return Thursday.  Now I did put some of the wheels back on the bus so I am not doing open to close for both Friday and Saturday.  Thursday I'll be going from the seminar right to work to close.  Then Friday I'm closing and Saturday I'm opening.  I will try and see if I can do the gym Friday am.  But I doubt it.  I'll restart the workout routine next Sunday.  

 

One more musing...DST we Spring Ahead so I'm back to going to bed when it's light outside.  Damn!