the17thman
Home Archives Profile Subscribe

A Leg Day Workout Got Sleigh'ed and Not A Single Random Act of Fitness Was Stirring

Monday, December 25, 2023

MERRY MERRY MERRY!!!

A true Christmas Miracle!  EIGHT HOURS OF SLEEP!  I did hit snooze a bit this morning and hit the gym a bit later then usual.  Which was a good thing.  But also meant my tummy was grumbling during my workout.  A longer fasted time period before the workout.  

THE WORKOUT

MON SLEIGH'ED IT!

LEGS

5 min Incline Tread Walk
PVC Pipe Good Mornings x Reps 10 / 10
/ 10
 
BB Back Squats (TUT - Time Under TENSION)
8 x EB
8 x 95 lbs at 47.5% of 1RM / PR (2:1 Count)
8 x 115 lbs at 57.5% of 1RM / PR (2:1 Count)
8 x 125 lbs at 62.5% of 1RM / PR (2:1 Count)
6 x 145 lbs at 72.5% of 1RM / PR (2:1 Count)
5 x 160 lbs at 80% of 1RM / PR (2:1 Count)
5 x 160 lbs at 80% of 1RM / PR (2:1 Count)
4 x 160 lbs at 80% of 1RM / PR (2:1 Count)
4 x 160 lbs at 80% of 1RM / PR (2:1 Count)
5 x 160 lbs at 80% of 1RM / PR (2:1 Count)
4 x 160 lbs at 80% of 1RM / PR (2:1 Count)

THE BREAKDOWN:
GOOD.  My stomach was grumbling as I was hungry.  Right now I got Cinnamon Buns in the oven!  But overall it was good.  I need to be more consistent in Back Squats to get some gains.  One of my calves was starting to cramp up.  I'm guessing two days of Spin Classes took it's toll.  

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE
For now.  I may try to hit the pool to try out my FORM GOGGLES!
UPDATE: GOT IT IN
1300 Yard working using my new Form Goggles.  Need to get in some yards to finish a virtual swim challenge I signed up for.  Only have less than 2,000 yards.  

The workout was what FORM called FROSTY FREESTYLE in their 12 Days of Holiday Swimming. It was my first swim in three weeks since the Florida Senior Games.  I'm going to attempt to swim Wednesday afternoon after 3pm.  That is Combo Swim time at the local sport pool.  Then swim again on Sunday with the team near Orlando.

All that swimming will get me to finish the Virtual Swim Challenge.  I normally don't like Virtual Races as I think they are a lazy money grab by groups.  And Yes, I've done a Disney one but the BLING!!!  The swim one is put on by VAST or Villages Area Swim Team so it's a good cause.  Now I just gotta sit back and wait for my BLING!!!

THE RUN DOWN:
NONE
SANTA IS BRINGING ME NEW RUNNING TRAINERS!!!

THE LIFT AHEAD:
TUE - CHEST
WED - 60 min SPIN & 30 min SPIN
THU - BACK & BICEPS
FRI - REST
SAT - CHEST
SUN - SWIM

RANDOM ACTS OF FITNESS:
NONE.
CENTERS ARE CLOSED TODAY.  

IN MY HEAD:
NONE

THE BOOKSHELF:
The Daily Readers.  Also started an audio book on Spotify.  I bought the book a few months ago and never read it.  It's OUTLIVE: THE SCIENCE AND ART OF LONGEVITY by Peter Attia.  

ONE MORE REP:
In 2023, smartwatches tried to become fitness watches and vice versa https://www.androidcentral.com/wearables/smartwatches-and-fitness-watches-tried-stealing-each-others-tricks-in-2023

THE MONEY SHOT:
NONE
MARKETS ARE CLOSED

my17cents:
I want to see this movie but will wait to it's streaming for FREE.

 ‘The Boys in the Boat’ Review: Joel Edgerton in George Clooney’s Tribute to Old-Fashioned Can-Do Spirit  Callum Turner also stars in the true story of a junior varsity rowing crew’s ascent to the 1936 Olympic Games. https://www.hollywoodreporter.com/movies/movie-reviews/the-boys-in-the-boat-review-joel-edgerton-george-clooney-1235737671/ 

Posted at 07:14 AM in Swim Training 2023, Training 2023 | | Comments (0)

If You Can't Be An Athlete, Be An Athletic Supporter and Some Dry Land Random Acts of Fitness

Monday, December 04, 2023

Not Every Day Is a Good Day. Show Up Anyway.

Never confuse a bad day for a bad life. Not every day is a good day. Show up anyway.

And with that it's MONDAY!  Got a lot to post and don't know if I'll get to all of it in this post

THE WORKOUT

MONDAY - LEG DAY

5 min Tread Walking w/ Incline
PVC Good Mornings 6 / 6 / 6
 
Romanian BB Deadlift
8 x EB
8 x 135 lbs at 67.5% of 1RM / PR
8 x 135 lbs at 67.5% of 1RM / PR
5 x 155 lbs at 77.5% of 1RM / PR
6 x 160 lbs at 80% of 1RM / PR
4 x 160 lbs at 80% of 1RM / PR
 
Fettle Fitness Pendulum Squat
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs
5 x 145 lbs
5 x 145 lbs
 
Seated Machine Leg Curl at 70 lbs x Reps 8 / 8 / 8

THE BREAKDOWN:

OVERALL - It was a Leg Day!  Monday's are my Leg Day normally but I was debating a Chest Day.  My schedule for the next two weekends will play a role in my routine but decided to start off with a Leg Day.  
BB DEADLIFT - Felt good.  More Reps than last time.  PROGRESS
PENDULUM SQUAT - Why does this hurt so bad?  One Rep less than last time.  It's Okay!  
LEG CURL - Had some time so I went to do Leg Ext but someone was on that so it was Hammie Time!  

THE SPIN CYCLE:
Took a 10 Minute Low Impact and 5 Minute Cool Down on the Peloton.  On Tuesday I teach a 30 minute spin and on Saturday I teach two 30 minute spin.  I'm 5 weeks to a 3 year weekly streak with Peloton.

THE WET NOTE:
Where to begin?  NO SWIM TODAY.  This weekend I swam a few good events as I had the 100 Fly, the 50 Fly and did the 50 Fly leg in a relay.  My times were okay.  I only swim once every few weeks.  Think I swam twice in November.  Ugh!  In the last year I have swum the 100 fly SCY at a meet and all three times been in the 1:07's.  To think if I swam more in between swim meets I might get faster.  That is something I really need to get consistent on.  I was the only Male 50-54 in my events so GOLD GOLD!  Also since I aged down the relay team it was a third GOLD!  In  the 100 Fly I was second overall and wasn't happy with that.  So that is hopefully a match under me to get me fired up to swim more.

Not only was this the Florida Senior Games but also the SPMA SCM Championship.  So of course the meet from 14 years ago popped on my Timehop.

UPDATE: While in the shower I started to wonder how I stacked up in my Age Group for 2023.  I know we got 27 more days but... 
2023 Season (2023-01-01 through 2023-12-31)
200 Butterfly SCM - Male 50 - 54 I'm 8 out of 11
100 Butterfly SCM - Male 50 - 54 I'm 10 out of 16
100 Butterfly SCY - Male 50 - 54 I'm 11 out of 17
50 Butterfly SCY - Male 50 - 54 I'm 12 out of 38

THE RUN DOWN:
NONE.  .  

THE LIFT AHEAD:
TUE - SPIN.  Teach a 30 min class at 5:45am.  Then might hop on thee tread for a Run/Jog of some sort.
WED - CHEST, SHOULDERS AND TRICEPS
THU - BACK AND BI
FRI - LEGS
SAT - SPIN.  Teach two 30 minute classes one at 8:30am and the second at 11:00am.  I'll probably grab some food in between then it's off to DISNEY
SUN - NO GYM DAY / DISNEY DAY
MON - LEGS

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away The Pounds classes and one Yoga class.  Don't forget all the Pickleball.  Also I did take two Peloton classes and handed out lot's of High-5's!

IN MY HEAD:
NOT MUCH.  I did go an buy FORM Goggles.  They are those smart swim goggles.  Spending $300 should motivate me to swim more.  Also I not only swam this weekend I was PRESENT and PARTICIPATED.  Huh?  I wasn't on my phone all the time.  I talked to the other swimmers.  I cheered on the other swimmers.  I helped someone on to the blocks.  I counted for two swimmers in the 500 free.  I filmed an event for a swimmer.  I had lunch with the VAST team.  They invited me into their team picture.  I wasn't just swimming I was hopefully INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT.  

THE BOOKSHELF:
NOTHING.  Brought a book with me but never got to it.  Today I'm back to my Daily Readers.  

ONE MORE REP:
Making it TWO REPS.
1.  FLORIDA SENIOR GAMES POSTS - THE FLORIDA SENIOR GAMES GOLD MEDAL WINNING PERFORMANCE THAT ALMOST WASN'T https://floridaseniorgames.com/daytwo/

2. FLORIDA SENIOR GAMES POSTS - FLORIDA SENIOR GAMES ATHLETE OF THE YEAR AND OTHERS PRODUCE IMPRESSIVE NUMBERS https://floridaseniorgames.com/numbers/

my17cents:
Nothing to rant about this morning.  Or maybe too much and not enough time.  It's back to work MONDAY!

Posted at 06:40 AM in Swim Training 2023, 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)

Sunday Is For Swimming and Just One Random Act of Fitness

Sunday, November 12, 2023

I swam therefor I am?  First time in four weeks and it wasn't pretty.  Ugh!  Swimming once every month or every few months is not helping me get any better at all.  But at least I got in the pool.  

THE WORKOUT:
NONE.  NO GYM DAY

THE BREAKDOWN:
NO WORKOUT.  

THE SPIN CYCLE:
NONE.  Now I got a week to get going on my assessment so I can continue teaching spin.  I was certified in various programs but let them lapse over the years.  Since getting back to teaching I have to go through the video assessment process to get my certification okay'd again.  Next Sunday I'm subbing a class and someone will film me.  So I gotta practice the choreography as it's a pre-packaged class.   

THE WET NOTE:
Warm Up - 200 Swim / 100 Kick / 200 Pull  (500 yards)
6 x 100's Pick A Pace.  That meant you pick pace you think you can hold for all six but on the first one add 10 secs to make your interval, the 2nd one just do that pace and the 3rd one was 10 seconds faster.  I was in the Not So Fast Lane or 3rd fastest of 4.  My lanemate and I decided to do a 1:40 pace so our first one was on 1:50, second on 1:40, third one on 1:30 and repeat.  I held about a 1:22 for the first three, then close to a 1:30, a 1:24 and last with about a 1:22.  My watch say's otherwise a 1:19, 1:20, 1:18, 1:27, 1:19 and a 1:23.  (600/1100)
8 x 100's it was 75 free with 5 seconds rest and then 25 stroke IM order so 1st the 25 was fly for example.  We did that for four of them then it was a mirror set in that it was a 25 Free with 5 seconds rest then a 75 stroke IM Order starting with Free meaning the last one was fly.  (800/1900)
1 x 300 Paddles and Fins working on Distance Per Stroke (300/2100)
100 Cooldown (100/2200)
I missed some drill set at the beginner.  Since my watch said I swam 2,325 yards I'm guessing it was a 200 drill thingy  So I'll say 2,500 yard workout!

Screenshot 2023-11-12 2.14.14 PM
I gotta get some yards in as I signed up for a Virtual Swim thingy.  I'm only 1/2 way and I got to the end of December.  

THE RUN DOWN:
NO RUNNING.  Pushing the start of running to next week as I need my cardio this week to be cycling/spinning.

THE LIFT AHEAD:
MONDAY - Leg Day
TUESDAY - Chest, Shoulders and Triceps
WEDNESDAY - NO GYM DAY.  Have a work event on Tuesday that'll make me late for my beditme.
THURSDAY - Back and Biceps
FRIDAY - LEG DAY

RANDOM ACTS OF FITNESS:
Today one of my centers have a Yoga Class and of course all the pickleball!  

IN MY HEAD:
No much to report on my mental state.

ONE MORE REP:
Digital Trends report The future of Fitbit doesn’t look good https://www.digitaltrends.com/mobile/future-of-fitbit-doesnt-look-good/ 

Posted at 02:11 PM in Swim Training 2023 | | Comments (0)

Now Can The Taper Start?

Sunday, October 08, 2023

Why does swimming hurt so much?  Swimming just once a week isn't working out.  I love it but I'm so sore after.  

SUNDAY

SWIMMING:

Warm Up 300 / 200 Kick (I swam 150 / pulled 150)

4 x 200's (150 Free Rest 10 Secs 50 Stroke IM Order)

4 x 100's (75 Free / 25 Stroke Choice I did Fly)

200 Free Pulling

Then some 25's and 50's off the blocks.  

ONE WEEK TO ROWDY GAINES MASTERS SWIM MEET!  UGH!!!

Posted at 03:42 PM in Swim Training 2023 | | Comments (0)

Swimming Among Others Does My Mind and My Body Good

Sunday, October 01, 2023

Sunday Sleepy Head!  Yesterday was a long day so I needed some extra sleep.  I had my alarm set for 3:30 am but turned it off and slept in to 6 am.  No gym before swimming.  Which was a good thing!

The Swim!

Warm Up: 10 minutes / 200 Swim / 350 Pull (550)

4x50's Kick IM Order

Main Free Set:

400 / 300 / 200 /100 We took 30-45 seconds rest.  In the 400 and 300 I caught up to the swimmer behind me.  We had four lanes with 2 swimmers in each lane. (1000/1550)

IM SET:

5x 100's IM / Easy Free / IM / Easy Free / IM (500/2050)

We did something then did sprints off the blocks and cooled down.  My Apple Watch said I did 2,400 yards.  Maybe?

THE BREAKDOWN:

Swimming once a week is like getting punched in the face every week!  I come and wreck my body and wait another week to do it again.  I really need to be swimming on weekdays in between.  Although I got to say compared from the first and second workouts I was holding my own.  I was neck and neck with one of the fast swimmers who was killing me last week.  I really need to work on my endurance.  I was dead by the 60 minute mark of the workout.  Hell after 30 I was beginning to think how I may have started out a bit too fast.  My teres major are burning.  Must have been the butterfly.  Nah the distance free!  Swimming with others is pushing me.  I couldn't do this alone.  

Two weeks to Rowdy Gaines.  I got two weeks for the swim meet.  So need to get some week day swims in.  I'm scheduled to swim the 50 and 100 fly plus some relays on the Sunday.  Which is probably the only day I'm going.

 

 

Posted at 02:20 PM in Swim Training 2023 | | Comments (0)

Trying That Swim Thing Again and Other Random Acts of Fitness

Sunday, September 17, 2023

Everything hurts right now.  I have muscle aches in so many places some of which I didn't know I had muscles.  Oh and the cramps!  I can't walk.  My first swim team based practice is years almost killed me.  I know it wasn't much but now over three hours later I'm still sore.  

THE SWIM WORKOUT:

SKPS 400 + 50 (450)
250 Pull Free (700)
6x 100’s 75 Free / 25 Stroke (1300)
Kick 50 Free then 100 IM (1450)
4x 100’s IM and Easy Free (1850)
Sprints off Block 1x50 and 3x25’s (1975)

I’m dead. I’m sore. I was cramping up. I can’t walk cuz both calf muscles are cramping. I’m so out of swim shape.  I think that was the workout.  I didn't use my watch or anything.  The other day I was wondering to myself how long before I can do weights and then go to swim on the same day and as of now it'll be NEVER.  HELL NO.  It was great and I can't wait to go again.  Everyone was super nice.  The pool temp was 80F  The drive wasn't bad less then 50 minutes so I have no excuse not to go.  

Now I know I just can't go once a week so I'll have to do at least 2 other workouts by myself.  At least to the Rowdy Gaines Swim Meet.  Then I may have to go at 7am when the pool's open for lap swimming and do my best to be at work by 8am.  

One more thing is that I already changed my swim affiliation from Unattached to SwimOut.  So guess I'm really doing something again...

RANDOM ACTS OF FITNESS:

Today one of my centers have a Yoga class which I so should go to.  Also Pickleball.

THE WEEK AHEAD:

MON - No Gym Day / Recovery Day

TUE - CHEST / Swim after work

WED - BACK / BICEPS

THU - LEGS / Swim after work

FRI - No Gym Day 

SPIN / CYCLE / RIDE:

Don't know how I will get practice time in but I gotta!  I have to Oct 10th to hand in my assessment video.  

CALENDAR:

OCT 10th Assessment Due for RIDE cert

OCT 15th - 16th - Rowdy Gaines Masters Meet  That's 3 swim Sunday's!  So i got four weeks to train for it!

OCT 21st - I work / mc' the locla 5k so that's a dead day for me.

DEC 2nd - Florida Sr Games Swimming

Continue reading "Trying That Swim Thing Again and Other Random Acts of Fitness" »

Posted at 03:08 PM in Swim Training 2023 | | Comments (0)

Sometimes Just Jumping Into The Pool Is Progress!

Thursday, September 14, 2023

Well I gotta call it something so more as well call it PROGRESS!  Left work and headed right to the pool.  Got in a warm up and the clouds and thunder came.  Once I hear thunder I'm out of the pool.  So not much but not nothing.

550 Yard Swim

200 Easy Free

4x25's Fly on 50

4x50's IM Switches on 1:45

and 1x50 fly before it was over.

Swimming 550 yards is not ideal but it is something.  Hopefully Sunday will be a good day.  This morning they had thunderstorms predicted for the morning when I'm suppose to swim with a team.  Ugh!  I can't do anything about the weather.  Just hope I can get in more swims whenever and where ever I can.

Posted at 06:07 PM in Swim Training 2023 | | Comments (0)

Two Golden Gators A Small Tale Of A Senior Game Swimmer On A Fall Floridian Day & No Random Acts of Fitness

Sunday, September 10, 2023
Ugh. Warm up was tough. I haven’t swam since last April. So that’s over 4 months. Just a 25 fly was rough. I didn’t realize how stiff I was in my upper back area. My ROM just isn’t there. I’ll race the 50 fly and see how I feel.
 

First up was the 50 fly. Off the blocks I came up ahead and felt good. I just kept going and since it was 50 yards it was over quick. Came in 2nd overall but 1st in my age group. And yes there were two others in my age group so I came 1st of 3.
 

This meet flew by. Only had basically one heat of every event. So the 100 fly came up quick. once again off the blocks I was ahead. I knew I was ahead and just kept pushing. After the 50 yard turn my body started to ask what the fuck are we doing. After the turn on the 75 I knew I could go harder but needed to control my breathing. That was a fail. I came in first overall and first in my age group. Of course I was the only one in my age group.
 

Overall it was a good day. A good workout at the very least. I do have a swim planned next week. Just a workout but with a group. We shall see how that goes. My times? Slow!  The 100 fly time was basically the same time I did in April with three weeks training.  So three weeks or no training I do the same time.  

Posted at 05:03 PM in Swim Training 2023 | | Comments (0)