15 minute HITT Tread to get my Stacking Stuffer Badge. As for weights it was a Full Body mostly DB workout.

Usually I don't go to the gym on Tuesday but this upcomming weekend may not have much gym time so going right into my gym workout

5 Sets:

DB Romanian Deadlift 12 Reps

Incline DB Bench Press 10 Reps

Bent Over Rows 10 Reps

4 Sets:

Alternating DB Lunges 10 Reps

Seated DB Shoulder Press 10 Reps

15 Minute HITT on the Tread with the Peloton app

15 minute HITT Tread to get my Stacking Stuffer Badge. As for weights it was a Full Body mostly DB workout. pic.twitter.com/qZVBvcC5Qo

— Joel McKenna (@the17thman) December 7, 2021

90 MINUTES OF KILLING ME - OTF WORKOUT

I haven't been to an OTF class since the first Saturday in September.  Oy!  It's 35 minutes away from home/work so I just don't go anymore.  I miss the class, the energy, the coach and the music.  Although being an ex-Coach I use the same music app and play almost the same music while I work out.  But that's different.  I really pushed myself on the rower and tread but dogged the weight training.  

I don't know when I'll get back to another class but hopefully it won't be three months from now.  I really do find it a good compliment to my own workouts.  It's just different and sometimes different is good.

90 Minutes almost killed me. This is gonna hurt tomorrow #OTF #Orangetheory pic.twitter.com/PHPmBUq3sE

— Joel McKenna (@the17thman) December 4, 2021

Full Body Low Rep Compound Workout and 20 minute Interval Training.

I'm trying a series of three different workouts I'm doing for December and January.  I did get them from an app but had to change them a little bit for time and for lack of various equipment at the two gyms I go to.  Today I did what they classified as a POWER Workout.  I only had 49 minutes to do what should have been a 90 minute.

Low Bar Squat 5 Sets

Barbell Bench Press 5 Sets

Front Squats 5 Sets

Overhead Press 5 Sets

Lying DB Rows 5 Sets

I then did a 20 minute Peloton Tread Interval Workout

Full Body Low Rep Compound Workout and 20 minute Interval Training. pic.twitter.com/e4a2Hn2ogq

— Joel McKenna (@the17thman) December 3, 2021

Full Body Workout. Trying a new program for the month of December. More Reps/Sets and more Full Body and Less Splits. Also 20 minute HITT

Full Body Workout. Trying a new program for the month of December. More Reps/Sets and more Full Body and Less Splits. Also 20 minute HITT.

Full Body Workout. Trying a new program for the month of December. More Reps/Sets and more Full Body and Less Splits. Also 20 minute HITT pic.twitter.com/eQImlyOPAB

— Joel McKenna (@the17thman) December 2, 2021

 

Warm Up

DB Romainian Deadlifts 5 Sets of 12 Reps

Incline DB Bench Press 5 Sets of 10 Reps

Bent Over Rows 5 Sets of 10 Reps

Alt DB Lunges 5 Sets of 10 Reps

Seated DB Shoulder Pess 5 Seets of 10 Reps

20 Minute HITT Tread via Peloton

My November In Workouts / Fitness

The new promotion/job is still battling with my Work/Life balance.  Some weeks the only time I got any gym time was on weekends and holidays.  It's going to take a few months to get in a routine.  This morning for example I was up at 4am got to the gym about 4:20am and was done by 5:35am-ish.  Had to run home to shower and grab food and get to work.  Was in about 6:40am.  Ended up eating my breakfast at my desk.  Not ideal but in time will settle down.  Keep telling myself I need to split my gym routine and go before and again after work but don't know if I'll ever get to that.  Eating/Nutrition hasn't been great either.  More junk food, some fast food and lot's of bad snacking.  Some that was stress related to just what I had access to.  For a few weeks DoorDash was my meal planning.    

Going into the final month of 2021 I feel I'm better off then I was one year ago but will continue to struggle to do what makes me happy and keeps me in shape.  Whatever shape that may be.

Wednesday Chest and Arms Meh Workout

Chest and Arms. Not the best workout today. Wanted to get some Tread time in also. I got on the bad tread this morning so my Sprints were more of a Push Pace and not All Outs. The morning walkers had the other treads. Ugh.

Chest and Arms. Not the best workout today. Wanted to get some Tread time in also. I got on the bad tread this morning so my Sprints were more of a Push Pace and not All Outs. The morning walkers had the other treads. Ugh. pic.twitter.com/vgLWGhOkEA

— Joel McKenna (@the17thman) December 1, 2021

Ugh.  Woke up at 4am thinking I'd either snooze for a bit and do a Peloton Ride or wake up and hit the gym.  While turning off my alarm I see multiple miss calls and texts.  Work!  Little issue last night but I was in bed at 8pm.  So I quickly head to the gym knowing I couldn't sleep now.  Once at the gym I was alone for the beginning part of my workout.  Did a chest workout.  Nothing to write home about.  Just a Meh Workout.  I had an alarm set on my watch so that I would do a 2o minute HITT Workout on the Tread before I left.  But all the good treads were taken.  When I go to the gym on workdays I go to a closer facility.  It's small and there is always something broken.  Treads go broken for weeks if not months.  One of the Concept2's has been broken for 6 months at least.  But it's closer to home so for quick workouts I head to it.  But the only tread available was the one with the worn out tread.  So anytime I went about 6.0 I'd almost slide back or trip on the tread.  So my sprints weren't that great.  Enough to get my heart rate up for not full all out.  Oh well a workout is a workout. 

 

Full Body ISO with High Reps and 20 minute HITT on tread

Full Body ISO with High Reps and 20 minute HITT on tread pic.twitter.com/JkbcTFpPpN

— Joel McKenna (@the17thman) November 28, 2021

Full Body ISO with High Reps and 20 minute HITT on tread

Today's Workout came from The Yucky Regime on the GymShark App.

Warm Up

Superset: Leg Curls / Leg Extensions 5 Sets 15 Reps

Giantset: Seated DB Lateral Raises, Seated DB Front Raises and Seated DB Rear Delt Flys 4 sets of 15 reps

Single Arm Cable Rows 4 Sets of 15 each arm

Incline DB Bench Press 4 Sets of 15 Reps

Ran out of time for the rest but spent 30 minutes on tread which included a 20 HITT Run

Chest and Arm Day. Finish with about 20 minutes of Power Walking. Legs are fried from yesterday.

Chest and Arm Day. Finish with about 20 minutes of Power Walking. Legs are fried from yesterday. pic.twitter.com/Yx0BOZrhmr

— Joel McKenna (@the17thman) November 27, 2021

Woke Up before the alarm went off.  Ugh!  I wanted to sleep in.  Took my time getting ready before heading to gym.  Chest and Arm Day. Finish with about 20 minutes of Power Walking. Legs are fried from yesterday.

Leg Day!

Ugh.  I will be hurting tomorrow.  But wanted to do Leg today and Chest tomorrow so I may take a OTF Class on Sunday.  Needed to have a day in between Leg Day and Classes.

Warmed Up

10 Sets of Front Squats

10 Sets of Hex Deadlifts

5 Sets of Bulgarian Splits

3 Sets of Sumo Squats

and 30 minute Peloton HITT Run

Leg Day and 30 minute HITT tread work pic.twitter.com/ucMmH068pA

— Joel McKenna (@the17thman) November 26, 2021

Back Day and an Hour of Power Walking

Back Day and an Hour of Power Walking pic.twitter.com/Wint4F77Im

— Joel McKenna (@the17thman) November 25, 2021