Pink Pony Swim & Fitness Club Hosts This Saturday's Random Acts of Fitness With 500 Rides

TODAY'S THE DAY! 500TH PELOTON CYCLE CLASS!

 
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
 
Chest, Shoulders and Triceps
 
CHESTIE

 
THE WORKOUT:
 
5 mins Warming Up Spin
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
2 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
1 x 165 lbs at 94.28% of 1RM / PR
(Last Time 160 lbs x 5/5/5/5/4)
 
Standing DynaBody Chest Press at
90 lbs x Reps 8 / 8 / 8
110 lbs x Reps 7 / 6
 
Seated DB OH Press at 45 lbs x Reps 4 / 6 / 6 / 5 /
(Last Time 40 xlbs x 8 / 8 / 8 / 7 / 7)
 
Tricep Rope Pushdown at 140 lbs x Reps 4 / 6 / 4 / 5 / 3
(Last Time 137.5 lbs x 7 / 7 / 7 / 7 / 7)
 
Taught 30 Min Spin Class
 
THE BREAKDOWN:
BB CHEST PRESS - Why is 5 lbs so much?  Added 5 lbs to the bar.  MORE THAN LAST TIME.
STANDING CHEST PRESS - Did this instead of Fly.  
DB OH PRESS - MORE WEIGHT THAN LAST TIME.
TRICEP PUSHDOWN - MORE WEIGHT THAN LAST TIME.
OVERALL - STRUGGLE BUT MORE THAN LAST TIME.  Mixed it up a little as I struggled so much in BB Chest Press I did the Standing Chest Press in order to get more PUMP out of the workout.  
 
THE SPIN CYCLE:
5 Min Warm Up
Taught 30 Min Spin
Took 500TH Peloton Class
THE SPIN CYCLE: 5 Min Warm Up
 
THE WET DECK:
NONE.  No swimming today but I did get new paddles!  PINK PADDLES.  I love my old paddles but the rubber that holds my hand in place was breaking apart.  So it was easier to just order new paddles and they had PINK!  Perfect for the  new song in my head PINK PONY CLUB.  
 
Oh and I can't decide if I should sign up for tomorrow's swim clinic before practice.  It's a 9am and I don't know how many if anyone has signed up but only one other person is signed up for the 10am practice.  Most people sign up last minute but for me it's a 50 minute drive on a Sunday.
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 19,000
LCM - 32,650

Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  
 
2024 Rob Curry Pancake Pentathlon
Meet Image

Saturday, September 21, 2024 https://www.clubassistant.com/club/meet_information.cfm?c=2686&smid=18843

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM   09/21/2024
 
I sandbagged my times.  

THE RUN DOWN:
NONE

THE WEIGH IN:
SATURDAY - 174.6 lbs
FRIDAY - 174.6 lbs
THURSDAY - 174.4
WEDNESDAY -175.2
TUESDAY
 - 174.6 lbs
MONDAY - 173.2 lbs
SUNDAY - 174.2 lbs
SEVEN DAY AVERAGE -  174.4 lbs
Trying to stay below 175 lbs  And I don't know my Body fat % 

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

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

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
FRI - NOTHING (WORK LATE THURSDAY)
SAT - CHEST, SHOULDERS and TRICEPS + TEACH 30 MIN SPIN + TAKE MY 500TH PELOTON CLASS
SUN - BACK & BICEPS + SWIM w/ TEAM CLAREMONT
MON - QUICK LEGS + SWIM w/TEAM OCALA
TUE - TBD.  ON CALL MON PM
WED - TBD. ON CALL TUE PM
THU - TBD + TEACH 30 MIN SPIN
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SAT -Water Aerobics, Masters Swimming and the FitClub
 
THE JOY OF MOVEMENT:
NONE

SENIOR GAMES:
NONE

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/19/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:


my17cents:
NONE

 

**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.


A Monday Workout and My 17 Cents Worth

Ugh!  Worked last night and up for the gym this morning before work.  Not much sleep but more than I'll get tonight.  Work to 10pm and back in at 5am.  It's a one time thing but still.

MONDAY 10 minute warm up Asst Widegrip Pullover 1 2 3 4 Cable Row 1 2 3 4 Curlbar Preacher Curl 1 2 3 4 Cable Widegrip Lat Pulldown 1 2 3 4 Seated DB Hammer Curl 1 2 3 4 Ezbar Upright Row 1 2 3 4 Ezbar Drag Curl 1 2 3 4

MONDAY
10 minute warm up
Asst Widegrip Pullover 1 2 3 4
Cable Row 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Cable Widegrip Lat Pulldown 1 2 3 4
Seated DB Hammer Curl 1 2 3 4
Ezbar Upright Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4

Home for a 30 minute steady state Low Impact Ride.  My next gym day realistically might not be to Saturday.  May squeeze in some thing in on Thursday.  Tonight work to 10, tomorrow 5am to 10pm, Wednesday normal 8am - 5pm and Thur/Fri 6:30am - 4pm.  So getting workouts in might be a challenge.  Maybe just a bike on Thursday.  

The new Peloton Holiday Ad 2022 - Umm...Did the interns make this?  I just don't get it.

So if I workout really hard I can cook a turkey?  Is that the Turkey Burn Challenge?  Such a waste of production money and ad dollars.  Bring back the Peloton wife!


A Quick Leg Day

I went to bed early last night not knowing if I'd workout this morning.  But even after a night of restless tossing and turning I woke up and hit the gym.  Did a quick, at least for me, leg workout and headed home for a 20 minute spin class on Peloton.  

The Workout

about 15 minutes of warming up

6 Supersets of BB Front Squat / DB SL Deadlifts (i did 6 cuz' a guy was waiting of the squat rack.)

10 Supersets of Plate Weights Split Squats / DB SumoSquats

That's it!  Then a 20 Minute Peloton Class.  Now food and off to work.  I didn't go crazy on this leg day since I got to work today.  I prefer to do a leg day workout when I have the day off so I can rest up.  I'm hoping for an easy day at work today maybe even a last day.  


Chest, Triceps, Shoulders, Tread and Bike Workout

Today is almost like a holiday in that I could sleep in and workout this morning and not be rushed.  In just a little bit I got to put a grown-up suit and tie on and head to a work event to about 9pm.  My body has changed a bit for the good since the last time I wore this suit so I'm hoping it fits.  Since I had the time I did a very long and probably too much of a workout.  Tomorrow may be just the bike and Friday will be recovery.

The Workout:

10 minute warm up (ran into about 20 since I had to stop and take a work phone call)

Superset Workout Day:

DB Incline Bench Press / Tricep Bench Dips

DB Flys / DB Skullcrushers

Tricep Pushdowns (not a superset)

Seated Machine Flys (not a superset)

DB Lateral Raises / DB Front Raises

Then right to a 30 minute HILLS and HITT from Peloton on the Tread (my apple watch disconnected from the app)

Drove home, drank a protein shake, responded to some work texts...

30 Minute Cycle Class on my Peloton Bike+


Back and Biceps Tuesday

Quick workout before heading in to work early this morning.  Worked on Back and Biceps at the gym.

The Workout:

Warm Up 10 minutes Cardio

5 Sets 

BB Clean and Catch

Seated Cable Row

Cable Wide Grip Pulldown

EZ Bar Preacher Curl

DB Hammer Curl

DB Seated OH Press

Quick drive home to do a 20 minute Peloton class.

Tomorrow I have more time to workout as I'm working an event later in the day to the evening.  Ugh!  The evening is the ugh as I'll be working past my bed time again.  


“You are both a work in progress and a masterpiece.” — Robin Arzon

Since I did have a good night sleep after closing at work last night I felt ready for a gym workout.  Did a Full Body Workout Routine that I use to do but different from the one I did yesterday.

The Workout

Warm UP - 10 minute cardio then stretching

Everything was 5 Sets with getting as close to 16 reps (except the biceps I did 10 reps)

Leg Extension Machine

Glute Kickback Machine

DB Front Raise

Seated Cable Single Arm Row

EZ Bar Skullcrushes

DB Seated Hammer Curl

That was it then home for a great 30 minute Peloton Cycle class with Robin Arzon.  I love her talks during class.  It's all motivation and self love! 128 minutes of exercise and 746 calories burned.  I will be taking or I am taking a Macro Counting break as sometimes it stresses me out.  I'm still going to track everything else but try not to look at the daily numbers but trends in me and my body.  I need a mental health break from myself.


Flushing The Legs

Got in 20 minutes on the bike this morning to flush the legs from yesterday's Leg Day.  Took a Low Impact Class just to get moving.  Now breakfast and off to work.  Tomorrow I should be back in the gym.