"I’m just a little bunny figuring it all out" - Workout

Yesterday I talked about the "Build It And You Will Become" mindset I've been trying on myself.  By posting positive things on social media everyday they would eventually sink in.  That was the beginning of the day but by the end of the day I was starting to slip into my old negative habits but I cut myself off.  I basically stopped what I was doing and thinking and went to bed.  I picked sleep over negative thoughts.  This morning I wake up and while at the gym using an app for my Daily Lesson of Changing Bad Habits it talked about the negative self-talk we all do or at least I do.  Boiling it down when things go bad and I start to blame myself the mantra I need to banish those thoughts is “I’m just a little bunny figuring it all out.”   Gonna work on that today.  

Woke Up On The Right Side Of The Bed, sorry I'm singing some Owl City.  The workout:

10 minute warm up
Asst Widegrip Pull-up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Cable Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Lat Pulldown 1 2 3 4
Seated Bicep Curl Machine 1 2 3

Then home for a 20 minute Low Impact Workout.

Buy One, Buy Two Get Nothing Workout Sale

Originally I was going to call this post "Ludacris Move Bitch Workout" for that one guy who camps out between the dumbbell rack and a bench.  This one guy grabs a mat and on this knees does a series of exercises while he is between the dumbbell rack and bench/seat.  So no one can get weights or put any back.  Well not no one as I have no problem standing over his and putting the weights back.   Sometimes I exude the thing I hate must "Male Toxic Masculinity BS" of course in between me prancing around to my music.  I will admit I wad debating on telling him to move or go to the front office and tell the manager to tell the guy to move.  It just is so annoying.  Anyways...

My Workout:

20 min warm up
Incline BB Chest Press
10x EB
8x 67.85% of 1RM
6x 82.14% of 1RM
5x 82.14% of 1RM
6x 82.14% of 1RM
5x 82.14% of 1RM
3x 82.14% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip w/ Rotation 1 2 3 4
SS - Rope Tricep Pulldown / Rope Facepulls 1 2 3 4
Seated DB OH Press 1 2 3 4
Standing DB Lateral Raise 1 2 3 4

Just my regular Chest, Triceps and Biceps.  Right now I buy a gym membership via a third party that is linked with my Blue Cross 365.  I pay like $30 a month and it gets me in to a few different gyms.  I have a Planet Fitness membership that I haven't gone to in two years and I have a Anytime Fitness which I do use.  I get both for the $30 a month so it's a good deal.  Basically the gym makes money per my gym visit like Silver Sneakers.  It's great as Anytime Fitness is 24/7 so I can go anytime.  But it lacks a locker room and classes.  Another gym nearby that isn't with my insurance gym membership does offer Classes (not Les Mills but Mossa) including "Spin" and they have an Orangetheory KnockOff class.  This gym has two locations one of which is 7 minutes from one of my work centers.  So I could go before work, shower and change and go to work.  That would end my 3:45am wake up and make my new wake up time around 5am!  With my work I get this membership for not the regular $100 a month but for $45 a month.  That's a great deal but the hours are not so great.  Monday thru Friday they are open 5:30am to 8pm.  Not bad.  Saturday 6am  to 6pm but Sunday 8am to 6pm which isn't bad but not great.  So I could pay $45 and be done with it right but no I want to keep my other gym membership going in case I need an early morning workout at some point.  So should I pay $75 for gym memberships on top of my monthly Peloton subscription?  Hmmm...I gotta think this over.  Yeah, I just got a pay raise but do I want to spend it at the gym?  Who am I kidding the gym is my life almost.  I think me typing this out made up my mind.  See Joel it's okay to be crazy!

Oh and I did a 30 minute Pop Ride and 5 minute cool down at home after the gym.

New Year New Challenge Badge and Why Virtual Challenge's Sabotage One's Mental Health

Two Days Down 363 To Go!  Well it's the second day of the New Year and I've already f'ed myself out of one of the Peloton Challenges.  So should I not exercise to 2024?  Or wait to the next challenge next month?  None of the above.  I'm going to grind when ever I can and for as hard as I can that day and not worry about some New Year Challenge / Resolution / 31 Day Challenge bullshit.  The cute little badges are so much fun to earn but they are so detrimental to our own mental health.  

I've come so far in the last year in my physical and mental health and part of that came from counting everything.  Previously over the years I've tracked my yards swum, my miles run, my weight, my macros, my sleep but it got to me.  I was stressed out from counting and entering everything into apps.  I seriously had a spreadsheet that I entered every single day.  I did that for years and really not much changed it wasn't to I stopped counting everything and just lived.  I can somewhat judge my sleep and still do use my Oura Ring but by now I can tell when I'm tired and when I need to take a break.  As for food macros I can guess the days when I'm eating like crap and not drinking enough water.  It's not that intuitive diet shit it's just me knowing me.  

The only thing of worth in counting is my progressive overload training.  Knowing that if I want to get stronger I should be lifting at 80% my 1RM.  A couple of years ago I had no idea what my 1RM.  Now for a few movements in my workouts that is how I know I'm progressing.  Also I'm posting my workouts and progressions but walking away from them after.  Meaning I'm not spending my free time worrying about my Back Squat.  My posting is to hold myself accountable.  And it helps me vent.  I need to vent.  We all need to vent. 

Speaking of which, todays workout:

16 minutes cardio and stretch
BB Back Squat
10x EB
8x at 63.88% of 1RM
8x at 63.88% of 1RM
8x at 75% of 1RM
6x at 80.55% of 1RM
5x at 80.55% of 1RM
3x at 80.55% of 1RM
Plate Loaded Bulgarian Split Squat 1 2 3 4 5
Leg Extensions Machine 1 2 3 4 5

I then did a 20 minute HITT Tread block.  Ran an errand. And home for two Peloton Rides.  I over did it on the bike but I was in the zone and the music.  I can relax all day and maybe take a recovery day tomorrow.  I can say now I won't take tomorrow as a rest day.  I know I'm going to have some restless energy and will need to work it off.  

The whole point of my post today is not to give up.  I'm not going to give up just cuz' I didn't do a Peloton class yesterday for the 31 Day Challenge.  I did one today.  I moved today.  I'll move again another day and the sum of all these days I move will be greater then the days I don't move.  And isn't that what it's all about?

4...3...2... That Is The Set Countdown For The New Years Workout

There can only be one so make it count!  That first workout of 2022!  Mine was a killer back and bicep day.  Pretty much here is how I feel going into 2022 courtesy of the Black Eye Peas...

I was down now I rise upHead up and my eyes upI keep getting wiserThen I realize that everything will be
Oh, oh-oh, oh-oh, oh-ohKay, ayy-ayy, ayy-ayy, okayThis is how we do it, baby, this is what we sayEso es lo que tú y yo vamo' a hace'

2022 was a great year and so much of my life has changed so much for the better but I know it was just the warm up for 2023. Today it was Back and Bicep Day.  Now first let's back up to an early to bed night after work.  I wanted to get up and be dressed to hit Target at 8am when the opened.  The Kodiak Waffles are on sale 2 for $10 when they are like 6-7 bucks each normally.  I checked the Target app and my local store only had 9 of the two flavors I get so I came home with 10 boxes of them.  Sorry folks who shop at my local store.  I may go back and buy more later this week.  After that it was home and a quick change before hitting the gym.

15 Minute Cardio and Stretch
Asst Widegrip Pull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
BB Bentover Underhand Grip Row 1 2 3 4
Seated Cable Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Wide Grip Lat Pulldown 1 2 3 4
Ezbar Upright Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4

I skipped cardio as even though I did eat something before shopping my body fuel level was low.  So home and a quick lunch.  Tomorrow will be a Leg Day so I'll save my cardio for tomorrow.  The gym was busy at first for a Sunday but everyone seemed to leave at once.  Since the place wasn't staffed no new members today!  Tomorrow morning may be a different story.  I'll just be ready to hit the legs any way I can.  

My 17 Cents: Gym go'ers shouldn't hate the NY Resolution crowd.  They keep the gyms open as they may quit going but keep paying.  They keep the lights on!  One of the thing I hated about working at a gym was when we would call people who haven't been in a short time but not a long time because they didn't want us to remind them that they are still paying.  I love the gym biz but sometimes it's biz dealings are pretty shitty.

And Just Like That 2022 Is One For The Books. One Final Workout!

And just like that it's over.  Another year, another rep, another heal strike and another spin around.  We ran on the treadmill, we spun it out on the bike and hit the weights.  I'm actually proud of my year.  Came along pretty strong emotionally and physically.  Still got a long path ahead of me but there is no looking back.  

One last gym visit making it 20 for the month and who knows how many in the last year.  The gym being the 3rd most visited place by me behind Work and Home.  I went to bed early last night so I could get in a great workout before I hit the work.  Boo!  Nah, work is good.  Today was a Chest, Tri and Shoulder Day.  HIT A PR!  It's only 5lbs more but I hit the PR in the Incline BB Chest Press.  Now I'm not lifting super heavy but someday I'll get there.  Compared to a year ago it's a big jump of weight for me.  So it's been a good path I'm on!  

20 min stretch and warm up cardio
BB Incline Chest Press
10x EB
8x 85.18% of 1RM
8x 85.18% of 1RM
8x 86.18% of 1RM
4x 88.88% of 1RM
4x 92.59% of 1RM
4x 96.29% of 1RM
3x 100% of 1RM
2x *PR
2x *PR
SS - Rope Tricep Pulldown / Facepulls 1 2 3 4
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3
Seated DB OH Press 1 2 3
Standing DB Lateral Raise 1 2 3

After that I hit a 30 minute HITT and HILLS Tread block from the Peloton App.  I went up from Beginner to Intermediate and damn how humbling it was.  I jumped up cuz' I've done all the Beginner HITT and HILLS workouts.  Guess I just gotta go back and repeat them.  During the HILL portion I had to powerwalk instead of jog them.  That's not bad but not great.  I just need to sneak in more running when possible.  Once or Twice a week isn't gonna do much.  Need to be more consistent even if it means less Bike classes.  Speaking of which I topped off 2022 with a 20 minute Lanebreak ride.

Tomorrow should be Back and Biceps and on Monday it should be a Leg Day!  Cheers to 2023!  

Hypertrophy Is A Big Boy Word Workout

Dear Night Time Brain, Go To Sleep!  A little wrench into my morning workout plans since I got to open a center this morning.  Damn Southwest and Winter.  A staff member's flight got cancelled so I was able to get coverage but by someone who had never opened this particular center so I agreed to meet them at 6:30am and help them open up.  But I didn't want to skip my workout so I tried to go to bed early.  I did fall asleep by 8:05pm last night but I woke up at 2:22am to go pee and couldn't get back to sleep.  After an hour of tossing and turning I got up and hit the gym.

5 min warm up
Todays Rep Goal 15
Giant Set: Seated DB Front Raise, Lateral Raise and Rear Delt Flies 1 2 3 4
DB Incline Chest Press 1 2 3 4
SS: DB Skullcrusher & Spider Curls 1 2 3
Cable Single Arm Row 1 2 3 4

I knew I wanted a Full Body Workout so I went searching for these workouts I used to do for Hypertrophy in the app that I use to track my workouts.  I found the workouts but they were no longer on the app to actually do them.  They were ghost workouts.  I did find another workout that was close and was Hypertrophy based.  So I did that.  A ISO workout for strength gains and maxed-out hypertrophy.  I modified the workout so that I could do all the bench work together / back to back.  

By the way 15 reps is killer.  At least for me as I've been training with a goal of 10 but usually fail around 8 in the workouts I've been doing.  It was a challenge.  This style of workout is what I'd like to move to during my week day workouts while I stay with what I'm doing on weekends.  I'll have to create my own workout in the app based on the old workouts I was doing.  Mix it up as they say!  Actually the workouts I am referring to were Full Body Workouts.  Perfect for when I can only get in 2 week day workouts.

That Was A No Rep But Good Try Workout

Wait, is this a test?  Well life is a test but this past week or few days have been a bit much.  Over the last year I've been trying to put forward good habits at night including bedtime and what time I wake up.  Sometimes work tosses a wrench into that sleep cycle.  When you get a call at 2:13am that might toss that sleep pattern out the window.  It took two nights of sleep but I think I'm back on it.  

I really had to force myself not only out of bed but to do a Leg Day Workout.  I just didn't know if my body was ready for it.  But my Body must be stronger then my mind cuz look at this...

10 minute cardio warm up
EB BB Good Mornings 1 2 3
BB Front Squat
10x EB
8x 44.82% of 1RM
8x 58.62% of 1RM
6x 65.51% of 1RM
6x 72.41% or 1RM
4x 79.31% of 1RM
3x 86.2% of 1RM
3x 93.10% of 1RM
2x 100% of 1RM
1x 100% of 1RM but No Rep
Bulgarian Split Squats Plate Loaded 1 2 3 4 5
Leg Extension 1 2 3

Now I don't lift that heavy but I was happy with that for a Front Squat.  I don't think I've done a set of Front Squats in a while.  I've been working on my 1RM in the Back Squat.  So overall I was pretty happy with it.  Well except that last rep.  It was shitty.  I almost didn't make it.  So I'm calling it a No Rep.  After that it was home.  After 15 minutes of laying in bed I got on the Peloton.

Tomorrow will be a Upper Body Workout and Friday will be Recovery.  I then plan on a Sat/Sun/Mon trip to the gym with Monday finishing up at EPCOT!  Wahoo!  Haven't been in so long!  

Can I Go Back To Bed Workout

2:13am!  That is the time my work On-Call phone rang.  One of the facilities fire alarm was going off.  Ugh.  Since I couldn't fall back asleep I got up and had an ezekial english muffin and a cup of coffee.  Relaxed a bit before getting dressed for the gym.  Even with  coffee and pre-workout my body wasn't happy.  I think it was the cold.  Brrrr.....

10 min cardio warm up
Asst Wide Grip Pull Up 1 2 3 4
Curl Bar Preacher Curl 1 2 3 4 5
Wide Grip Cable Lat Pulldown 1 2 3 4 5
Cable Hammer Curl 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Seated DB Zottman Curl 1 2 3 4 5
Seated Bicep Curl Machine 1 2 3

The gym was so empty.  Now I belong to AF via my heath insurance and I like the fact I can go anytime 24/7 and also that I have one location 10 minutes away, another location 20 minutes away and about four other locations within a 45 minute drive.  On weekdays I got to the one 10 minutes away and on weekends and Holiday's I go to the one 20 minutes away.  The 20 minute  one is a bit bigger and they layout is spread out so I like it better and today there was only three of us so it was perfect.  Need to go there more often during the week.

Well didn't get any cardio in.  Came home and got under the covers.  It's cold.  Just finished a second breakfast and about to shower and head to work.  I'm not going in to a bit later but still need to clean up and get my day going.  Tomorrow is a recovery day.

Just Step Back and Wear Those Trainers That Give You Joy Workout

State of Mind.  State of Body.  State of Health.  Mind, Body and Health.  24 hours later and all three of those feel so much better.  My anxiety is down over things I can't control.  Most of that came from talking to someone to get clarification on an upcoming task.  That lead to a better night sleep then the night before.  Not a great sleep but better.  Even saying that I woke up groggy but got myself together and hit the gym

Back and  Biceps with more back.  I cut back one or two movements from the workout so I could get home and on my bike.  I want to stop and get donuts for a group at work.  I know donuts are bad but people enjoy them including me.  I'll eat at least one.  Now since I only got this one last workout before Christmas I wore my Christmas Brooks.  I've been wearing them to work but havn't had them in a gym yet this year.  Of course it being 4am did anyone even see them.  At the very least I did and it gave me Joy.  My own Random Act of Fitness to myself.

5 minutes cardio
Asst Wide Grip Pull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4 5
Underhand Grip Bentover Row 1 2 3 4
Seated Cable Row 1 2 3 4
Cable Hammer Curl 1 2 3 4
Wide Grip Lat Pulldown 1 2 3 4

Nothing special about today's workout except that it is done!  Wahoo!  After that I did a 20 minute Low Impact Ride.  Was going to do a 10 minute Lanebreak but had to use the restroom and I really need to get in gear for work.  I'm opening Thursday and Friday but will try at least a short ride on those two days.  May use Saturday as a Recovery Day and back to the gym on Sunday and Monday.  Yup that is an additional day to workout from what I was complaining about the last week.  Perspective is important and sometimes one needs to step back to see what is the deal.  I did that yesterday partially from a song:
When you're high on emotionAnd you're losing your focusAnd you feel too exhausted to prayDon't get lost in the momentOr give up when you're closestAll you need is somebody to say
It's okay not to be okayIt's okay not to be okayWhen you're down and you feel ashamedIt's okay not to be okay
Really I had that on my morning drive playlist and it gave me clarity and perspective.  More Random Acts of Fitness I'll start with work today as my center hosts 4 exercise classes today and I High-5'ed everyone on the Peloton Bike+ Class.  And maybe someone at the gym saw my Holiday Trainers and that gave them some joy.  I'll wear them again on Sunday.

When Anxiety Calls I Run To The Gym Workout

Anxiety over stupid work stuff gave me a bad sleep and an early rise.  About 2:30am I had to use the rest room but wasn't able to fall asleep so I sat with my head running shit for 45 minutes before I got out of bed.  I just need to get past this week and next and everything will be okay.  Really just the next 7 or 8 days.  Everything is beyond my control so I just need to take a deep breath and not let it get to me.  All this stupid shit is going to either make me quit my job in the next 48 hours or get over these next few days and work there about 4 to 8 years.  I'm just gonna keep on my Peloton every day to keep my anxiety at bay to the New Year.

As for today I got to the gym early since I couldn't sleep.  Not too early.  I was about 10 minutes earlier which allowed me more gym time.  While I was doing my Cardio Warm Up I was debating if it would be Back and Biceps or Chest, Triceps and Shoulders.  As it got closer to 4am I decided since no one was really there I'd take advantage of the empty bar and bench.  So I did Chest, Triceps and Shoulders.

7 min warm up cardio
BB Incline Chest Press
10x EB
10x 70.37% of 1RM
8x 81.48% of 1RM
8x 81.48% of 1RM
8x 81.48% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Press 1 2 3 4
SS - Tricep Rope Pulldown / Facepulls 1 2 3 4
DB Lateral Raises 1 2 3 4

I should have done one more set of 8 chest presses at 81.8% but I'm a nice guy and did a Random Act of Fitness by leaving the area as I thought someone wanted to work out there.  But they didn't.  Ugh!  Damn those former Crossfitters that are now working out at 4am.  Not many people work out at 4am but now we got two more regulars.  I've never talked to them but I don't like them.  I want my 4am gym back.  That's one of the reasons I go so early.  Usually everything I want is free.  Every so often we get a new person or two at the 4am hour but over time they vanish.  Getting up at 4am is a thing most people cant sustain or want to.

After that I came home for a 30 minute Ride with Arms.  I only got 3lb weights so it's not much.  The ride was endurance so a Slow and Steady Burn in the saddle.  Love that.  Tomorrow will be Back and Biceps. After tomorrow no gym for Thursday/Friday/Saturday so I'll try a Peloton to calm myself.  Then on Sunday I should be able to hit the gym.  But back off on Monday/Tuesday.  After Tuesday everything should be okay.  My staff should all be back from holiday vacations and medical leaves.  So I should have a calm New Year if I can just get past these next 7 days.  

Was It Really a PR Or Not? Leg Day Workout

Woke up very groggy and with the idea I could skip working out.  It's cold, It's Monday.  My body knows Monday is a Recovery Day.  Why am I getting up at 3:45am?  If you were to tell me I as doing a PR today I wouldn't have believed you.  Hell I told myself I might only do machines for this leg day.  

10 minutes cardio
BB Back Squat

10x EB
6x 65.7% of 1RM
6x 71.4% of 1RM
6x 74.28% of 1RM
4x 82.85% of 1RM
4x 85.71% of 1RM
4x 88.5% of 1RM
4x 91.42% of 1RM
2x 100% of 1RM
1x PR by 5 lbs*
Leg Extension Machine 1 2 3 4 5
Standing Glute Kickback Machine 1 2 3

The asterik * is because my form was shitty and yes it's a 1RM meaning One Rep Max and I did it once.  But I like to do at least two sets of a 1RM to make sure it wasn't a fluke.  But my body told me to stop.  When I stand normally I hyper extend at my knees.  Which is why if I stand a lot the next few days I have some knee pain.  Because of that when I lift and come to squeeze my glutes a the top of the lift my knees hyperextend.  So by the new PR of 1RM my knees told me no more.  Don't need to get hurt.  

Once home I did a 20 minute 80's Ride and a 10 minute EDM Climb Ride.  Nothing too crazy.  Before I left the gym I had to snap a photo of the Gingerbread Man Running Club Chalkboard Art.  Now breakfast and work.  Tomorrow will be Back and Biceps and Wednesday Chest, Tri and Shoulders.  After that I might get in some Peloton Rides at the very least.  

As for Random Acts of Fitness I did High-5 on the Peloton.