Not enough chest for chest day workout.

Not enough chest for chest day workout.  That sums todays workout in my view.  I need to switch up my routine a bit if I want to see change but sometimes I feel limited by the lack of space or availability of equipment at the small gym I go to.  I really wish they had the Plate Hammer Strength Seated Chest Rack Thingys.  When I had an LA Fitness and 24 Hour Fitness near me I used them and really enjoyed them.  They take a lot of space and are expensive so I understand why the gym I go to doesn't have them.  But I think they'd be great for the older population that goes to that gym.  Anyways my workout...

Chest, Triceps and Shoulders topped off with 20 minute HITT Tread. First time with this instructor and so not a fan. I’ll give him another chance sometime but didn’t like his choice of words and lack of precise eta’s. pic.twitter.com/vpeF9GBHys

— Joel McKenna (@the17thman) July 3, 2022

SUNDAY
BB Incline Chest Press
10x EB
10x 
I0x 
10x 
8x 
8x 
Flat Bench DB Fly 1 2 3 4 5
Straight Bar Skullcrushers 1 2 3 4 5
Seated DB OH Press 1 2 3 4 5
Seated Chest Machine Press 1 2 3
Standing DB Lat Raise 1 2 3 4 5
Seated Machine Fly 1 2 3 4 5
SS - Rope Tricep Pulldown / Face Pulls 1 2 3

Then a 20 Minute HITT Tread block before going home for a 20 minute Low Impact Ride. 

Great Playlist and a Blast. 20 minute Low Impact Ride ❤️ pic.twitter.com/7PDGOJVRw8

— Joel McKenna (@the17thman) July 3, 2022

Tomorrow should be a Leg Day but I'm a bit nervous my closer at work will forget he is working today and I'll be closing.  If that happens just a spin at home day it'll be.  I always prepare for the worst and minimally hope for the best.

Here I Am. Rock Me Like a Hurrica...Workout

Quick workout before heading to work.  

Here I Am. Rick Me Like A Hurri…Chest, Triceps and Shoulders at gym and 20 min Low Impact Ride. It’s storm prep day so lots of lifting and moving stuff today. pic.twitter.com/gY0FsKyVjg

— Joel McKenna (@the17thman) September 27, 2022

TUESDAY
10 minute Warmup
Incline BB Press
10x EB
8x 95
8x 95
8x 95
8x 95
8x 95
Seated Pec Fly Machine 1 2 3 4 5
SS Rope Triceps Pulldowns / Rope Facepulls 1 2 3 4 5
Flat Bench DB Close Grip w/ Rotation Press 1 2 3 4 5
Seated DB OH Press 1 2 3 4 5

Who knows when and what this week and hurricane may bring.  So I got one workout in before it hits.  Will shoot for one tomorrow

The Calm Before A Store Sunday Workout

That was more like it.  I'll admit yesterday's workout was trash but today I felt better. After the warm up it was a Back and Bicep Day.  

Back and Biceps then a quick 20 minute HITT tread. Gonna run an errand and then home for a Bike+ ride. pic.twitter.com/na1hZGEqdr

— Joel McKenna (@the17thman) September 25, 2022

SUNDAY
15 min warmup/stretch
Asst Wide Grip Pull Up 1 2 3 4 5
Seated Cable Row 1 2 3 4 5 (up in weight)
Curlbar Preacher Curl 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 5
Wide Grip Cable Lat Pulldown 1 2 3 4 5
Bar Drag Curl 1 2 3 4 5

30 minute low impact. Now a quick lunch and off to work for an event pic.twitter.com/nfU7BCyANP

— Joel McKenna (@the17thman) September 25, 2022

After I felt good enough to do a 20 minute HITT Tread block and home for a 30 minute Low Impact Bike+ Ride.  Gotta work tonight for an event and back in the morning so no gym tomorrow but maybe  quick spin.  Tuesday will be a gym day but then it's all up in the air as we might be getting a Tropical Storm or Hurricane here in Central Fl.  Then on Sunday I'm off for a staycation at Disney.  So gotta get in the workouts this week.  I know the resort has a gym and a running trail but will I really ever workout while at Disney?

That's It For A Saturday Workout

Chest with some shoulders and a tad of triceps.  I figure the close grip chest press does use triceps also.

Chest, a little bit of Triceps and some shoulders this morning at the gym. May call it a day and skip the bike today. pic.twitter.com/CKMpQA7XZO

— Joel McKenna (@the17thman) September 24, 2022

SATURDAY
Incline DB Chest Press 1 2 3 4 5
Flat Bench DB Fly 1 2 3 4 5
Flat Bench DB Skullcrusher 1 2 3 4 5
Flat Bench DB Close Grip w/ Rotation Press 1 2 3 4 5
Seated DB OH Press 1 2 3
Seated DB Lateral Raise 1 2 3
Seated DB Front Raise 1 2 3

No Cardio.

Music Make Me Pump It Up

Last nights sleep was horrible.  It's my stress level playing havoc with my sleep.  It's a minor health issue that has me head spinning when I know everything will be okay.  But last night I was dreaming like crazy and waking up.  Tossing and turning trying to get comfortable and back to sleep.  But even with all that I got to the gym and had a pretty good workout.

Back and Biceps at gym and 15 minute Low Impact @onepeloton at home. #hybridfitness pic.twitter.com/lXMZgIcEtp

— Joel McKenna (@the17thman) September 22, 2022

THURSDAY
10 min cardio warmup
Asst Wide Grip Pull-up 1 2 3 4
Curl Bar Preacher Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 5
Seated Cable Lat Pulldown 1 2 3 4 5
Ezbar Drag Curl 1 2 3 4 5

After that Back and Bicep Workout I headed home for a 15 minute Low Impact Ride on my Bike+.  Really the music I listened to this morning at the gym pushed me.  Without the pumping music I would have left half way through the workout.  Tomorrow will be recovery and back at it for Sat/Sun.  Most likely wont workout Mon/Tue and then it's only a few days to my Staycation at Disney.

 

 

Do You Remember This Chest Set On The 21st of September Workout

Chest Day! I was debating between Chest and Back Day but when I got to the gym and started my workout I decided on chest.  I only decided on that based on what I guessed the other regular 4am guys might be doing.  At 4am sometimes there is one or two other guys in the free weight area and it seems like at least one of them and I have a very similar routine so I guessed it was his Bicep Day and I was right so I did Chest/Tri/Shoulders.

Some Chest, a little shoulder and an itty bitty Tricep strength workout at gym. At home a 20 minute HITT ride. Oh and I did double check my Chest Press after the workout and I did hit a PR on the last two sets (3 reps and 1 rep) pic.twitter.com/cO9al1Jn3E

— Joel McKenna (@the17thman) September 21, 2022

The Workout:

TUESDAY (well Wednesday.  Hey I typed this at 4am)

BB Incline Chest Press
10x EB
10x 
8x. 
8x. 
6x. 
4x 
3x 
2x 
2 x 
1x 

Actually the last 3 sets were the same weight which was a PR!  I built up to it while decreasing reps to failure.
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip w/ Rotation 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lateral Raise 1 2 3

Then home for a 20 minute HITT Bike+ Workout.  

As for my PR's:  I never lifted super heavy so I'll be getting some PR's in the next few months as I'm getting stronger by lifting heavier.  Not that I'm trying to get super big or anything but I am enjoying the lifting.  After years of teaching and taking classes this type of workout really has me hooked.  Not that there is anything wrong with teaching or taking classes like Body Pump or teaching or taking Spin classes.  I so liked the idea of Crossfit and Crossfit-light HITT Classes but sometimes didn't like the Macho-BS that goes with some of those programs.  Everything goes in cycles so who knows what I'll be liking in the future.  Just trudging along!

It Could Have Been A PR But It Wasn't. Booo Leg Day!

Leg Day!  Do I like Leg Days?  Hell yes!  Personally I think my legs are in great shape and getting better all the time.  I went to bed early with every intention of doing a leg day but not how hard I would be going.  

Leg Day PR’ed my BB Back Squat. pic.twitter.com/G0rzaPS645

— Joel McKenna (@the17thman) September 20, 2022

The Workout

10 Minute Cardio Warm Up

BB Front Squat 10 Sets Leading up to what I thought was a PR but was a tie.  But more reps at that weight.  Damn I really thought I PR'ed.  Damn!

5 Sets of Bulgarian Split Squats.

A 30 minute Low Impact Ride was perfect after a gym Leg Day. @onepeloton pic.twitter.com/5J3kDY05Wq

— Joel McKenna (@the17thman) September 20, 2022

Then home for a 30 minute low impact ride.

Just a 30 Minute Spin Workout

Not trying to kill myself today.  Think of it as a recovery day with a 30 minute spin class.  But not actually 30 minutes since I did Intervals and Arms and the arm part was easy.  So it was like taking two five minute breaks.

#dontmissmonday 30 minute Interval and Arms with @CodyRigsby to kick off Monday! @onepeloton pic.twitter.com/IeumG8T4ZO

— Joel McKenna (@the17thman) September 19, 2022

Tomorrow should be Leg Day!  But we shall see.

I Am I Can I Will I Do Workout

Wahoo a day off!  Slept in a bit, ate some cinnamon rolls and then on to the gym for Chest, Triceps and Shoulders

Chest, Triceps and Shoulders. Will head home for a bike class pic.twitter.com/TFMQY0dP1T

— Joel McKenna (@the17thman) September 18, 2022

SUNDAY
Incline DB Chest Press 1 2 3 4 5
Incline Plate Press 1 2 3
Flat Bench DB Fly 1 2 3 4 5
Flat Bench Bar Skullcrusher 1 2 3 4 5
Flat Bench DB Close Grip w/ Rotation 1 2 3 4 5
Seated DB OH Press 1 2 3 4 5
Standing DB Front Raise 1 2 3
Standing DB Lateral Raise 1 2 3

That was almost a bit too much for me this morning. Jeez. But @iamicaniwillido mantra I Am I Can I Will I Do pulled me to the end! #peloton pic.twitter.com/trH0WzJGCb

— Joel McKenna (@the17thman) September 18, 2022

Then home for a killer 30 minute ride.  When I get back from my Disney staycation in October I'm going to mix up my gym routines for Oct/Nov.  Nothing radically different but probably an old routine.  We shall see.

 

Meh. Saturday Workday Gymday I Need a Vacation Workout!

Long Day.  Didn't have time to post earlier.

Back and Biceps at Gym and an easy-ish 20 minute 80’s ride. Flushing out yesterdays leg day and White Claws. pic.twitter.com/rRyEQeoip1

— Joel McKenna (@the17thman) September 17, 2022

SATURDAY
Asst Wide Grip Pull Ups 1 2 3 4 5
Curlbar Preacher Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Seated DB Curl 1 2 3 4 5
DB Bent Over Bench Row 1 2 3
Drag Curl 1 2 3 4 5
Upright Row 1 2 3

Then home for a fun 20 minute ride.

Flexing Some Work Hours To Flex Some Leg Muscles!

Slept in a bit this morning since I flexing my workday.  I don't go to the gym on Friday that often especially around 9am so I had no idea how busy the gym was going to be. I did know it would be a Leg Day workout and really was just going to go with the flow and just do anything working around others if it was busy.  But to my surprise it was so empty!  Since I had the time I went to a location a few minutes further away but it's a much better gym in space and layout then the one I go on week days to.  The only bad thing was that my gym crush was pulling out of the parking lot when I was walking to the door.  Once inside I warmed up with 10 minutes of cardio and some stretching.  I also added in some lingering and side-eye as I waited for an older man to be done doing bicep curls in the squat rack.  Nobody else was in the free weight area and he decides to bicep curl in the squat rack!  After his three rounds he put down the bad and took off the 2.5 pound weights and walked away.  He was barely 10 steps away when I jumped in and set it up for squats.  That was the moment I realized he thought he wasn't done but I made him done.  F' him!  

Leg Day! BB Back Squats and Bulgarian Split Squats for lifts. 20 minute HITT tread. I’m doing some Flex Time at work so slept in this morning. pic.twitter.com/Nd4viVmvVZ

— Joel McKenna (@the17thman) September 16, 2022

The Workout

10 Sets of BB Back Squats increasing my weights each set.

5 Sets of plate loaded bulgarian squats.

Then a 20 minute HITT Tread Peloton block at the gym

Home for a 30 minute HITT Bike+ Peloton Ride.

Work called during warmup but after that I kicked it up with a 30 minute HITT Bike+ ride @onepeloton pic.twitter.com/kvz6K6Xtpn

— Joel McKenna (@the17thman) September 16, 2022

I really wish I had the space for both the tread and the bike at home.  Ugh!