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!
Is it rest day yet? Back and Dying Biceps Day pic.twitter.com/5hWQ5ojGKL— Joel McKenna (@the17thman) November 30, 2023
THURSDAY - BACK AND BICEPS
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:
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:
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!
What did you do at work today? Me: Not much. Just dressed up as a Christmas present and acted like a goober. pic.twitter.com/fAaZZxeY9C— Joel McKenna (@the17thman) November 30, 2023
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/
Nothing. No rant for the day!