New Gym Who Dis? Chest, Shoulders and Triceps Can't Get You Outta My Head Workout

I wanted to get an early start on my workout so I went to bed early last night.  Had an okay sleep and woke up before I wanted to but got up, had a bit of food and headed to the gym.  Tried the new gym again and really enjoyed it.  Pulled in and saw a few cars but once I went inside there was less people then cars which is a good thing. During my whole workout it was myself and three others.  It was Chest, Shoulders and Triceps and was able to do everything I wanted without moving around others. 

For my Incline BB Chest Press I noted that "The Rails Are Off" meaning that I did it on a real incline bench with no spotter arms!  At the old gym they don't have designated chest press so one takes a bench and brings it into the one squat rack and I would use the spotter arms since I work out alone with no spotter.  Since I took the rails off I had to lift lighter with no spotter. I'm guessing that is better for me and in time I'll be lifting heavier.

Chest, Shoulders and Triceps at the gym. pic.twitter.com/eeqWsUJbv9

— Joel McKenna (@the17thman) March 4, 2023

SATURDAY

10 min Power Walking Incline

Incline BB Chest Press (The Rails Are Off)

10x EB

10x at 65.51% of 1RM

10x at 65.51% of 1RM

8x at 65.51% of 1RM

8x at 65.51% of 1RM

8x at 65.51% of 1RM

Flat Bench DB Fly 1 2 3 4

Flat Bench DB Skullcrusher 1 2 3

Flat Bench DB Close Grip Press 1 2 3 4

Standing BB OH Press 1 2 3 4

SS: Rope Tricep Pulldown / Facepulls 1 2 3

Machine Lateral Raise 1 2 3 4

 

I do wonder if I was to sleep in how busy the gym gets later in the morning.  Not many people hit the gym on a Saturday at 6am.  One critique from my workout is the placement of some of the lights at the gym.  They have a spotlight right about the free weight bench area so when I was doing my DB Set's for Chest Press and Tricep Skullcrusher I was seeing spots looking right at the light.  

 

I did skip running as the treads are not ideal.  I should try them out for a run but they are old.  Refurbished isn't bad but these are like really old.  Pre-Ipod old.  Nokia 3310 Old!  So home for some cardio.

 

I Should Be So Lucky In Resistance! Can’t Get This Ride Out Of My Head! Wow Wow Wow Wow! All The Gears Before! Hit after Hit but not HITT 30 minute and a 10 minute Cool Down with @kylieminogue #peloton #PopPrincess pic.twitter.com/6MsouSqfkE

— Joel McKenna (@the17thman) March 4, 2023

I Should Be So Lucky In Resistance! Can’t Get This Ride Out Of My Head! Wow Wow Wow Wow! All The Gears Before! Hit after Hit but not HITT 30 minute and a 10 minute Cool Down.

 

Just Another Workout With Little Insight But Gotta Post Or Did I Really Do It? Back and Bicep Day

Sleep, Sleep, Sleep.  I'm getting better when it comes to getting sleep.  Knowing that sleep is important to working out I'm spent a lot of time changing my nightly habits over the last year or so.  Last night I was sleeping by 8pm.  So tough this time of year as it gets brighter outside later.

Back and Biceps at Gym. Legs finally feeling better from Sunday’s Leg Day. 10 min Low Impact Ride at home. pic.twitter.com/JlCz12bWz6

— Joel McKenna (@the17thman) March 22, 2023

WEDNESDAY
5 min walking warm up
Asst Widegrip Pull Up 1 2 3 4
Seated Preacher Curlbar Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Widegrip Lat Cable Pulldown 1 2 3 4 5
Standing Drag Curl 1 2 3 4 5

Then home for a quick 10 minute Low Impact Ride.  Tomorrow will be a Leg Day.  I'll be in bed at 7:30 or earlier tonight.  Also I need to be better at getting out of the gym by 5:10am.  The new gym is a few minutes further away so I need the time to get home to do a Peloton Ride.  Also that is about the time the Insta-Girl Crowd comes to the gym and attempt to take it over.  They spread their equipment all over.  It's annoying so I gotta do my best to avoid the post 5:10am time.  

Just Another Workout Morning. Just Another Day. Just One More Day Getting Stronger Chest, Shoulders and Triceps Workout

Back To The Gym!  This morning I switched up my Pre-Workout of choice to a brand I had before that left me less nauseous in the morning. It wasn't so bad during the workout but after when I needed to eat before work.  So this morning I'm feeling better and eating better before I head out.  Now mind you I eat a breakfast at home then my Overnight Oats at work while I'm walking around or doing paperwork.  

Today was Chest, Shoulders and Triceps.  I did the Flat Bench instead of the Incline Today.  I'm getting a bit more comfortable with my weight so it might be increased soon.  Even if only by 5lbs.  

Brrrr 42F. Chest, shoulders and Triceps Day. pic.twitter.com/LoJe3gangR

— Joel McKenna (@the17thman) March 21, 2023

TUESDAY
5 min walking warm up
BB Flat Bench Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
Standing BB OH Press 1 2 3
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench Close Grip DB Press 1 2 3
SA - Rope Tricep Pulldown/ Facepulls 1 2 3
Tip of the Hip Lateral DB Raise 1 2 3

Oh My Legs! So I’m so sore from Sunday’s Leg Day. Just trying to flush the legs out w/ a 10 min Low Impact Ride pic.twitter.com/OOSvudV69h

— Joel McKenna (@the17thman) March 21, 2023

After that I did come home for a 10 minute Low Impact Ride.  My legs are so sore from Sunday's Leg Day.  I even used my Theragun Mini last night on my glutes.  

Over Doing A Chest Day, Relaxing, Not Doing Anything and Other Tales of Random Acts of Fitness.

The Weekend!  Yesterday was a long day at work after being at a retreat for work.  9am to about 10pm.  It was a non-stop day and had to get Doordash since I didn't have time to go out and get anything.  Chinese!!!  Yummy!!! I knew I was hungry cuz' I thought those egg rolls were the best ones I've ever had and I know that can't be true!

I was home after 10 and in bed by 11:30pm.  Set my alarm for 6:30am as I do on the weekends.  This morning was a snooze morning.  Finally got up and about and to the gym for Chest, Triceps and Shoulders.  Really made it mostly Chest Day!

It’s a Chest Day and Relax Don’t Do It Day! pic.twitter.com/vNpyzt1ttu

— Joel McKenna (@the17thman) March 18, 2023

SATURDAY
10 mins Cardio Walking Warm Up
Flat Bench BB Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
Standing BB OH Press
10x EB
10x EB
10x EB
8x EB
BB Incline Chest Press
3x at 82.14% and 5x at 67.85% of 1RM
6x at 67.85% of 1RM
6x at 67.85% of 1RM
6x at 67.85% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4
Flat Bench DB Close Grip Press 1 2 3 4
SS: Rope Tricep Pulldown / Facepulls 1 2 3 4
Machine Lateral Raise 1 2 3 4

Looking at my Overhead Press it's very weak.  I had or have shoulder issues from years of swimming so I don't put too much above my head.  After all that it was home.  No cardio today.  The pollen and my allergies really got to me on my way home.  As I tweeted it is a Relax Don't Do It Day!  Gonna watch tv and read a bit today.  And that is it!  

Tomorrow will be LEG DAY!

Monday Recovery Day!  

Then reset for the work week with gym Tuesday, Wednesday and Thursday.   When will I get back in the pool?  Who knows!

My So Called Old Man Life: Back and Bicep Friday Workout

TGIW Thank God It’s A Workout!  But let's back up...

The last two days or so I've been at an Emerging Leaders Seminar for work.  So emerging at 53?  I was surrounded by a bunch of 20-something kids the last few days.  At one of our meals I was sitting next to a young kid and our conversation lead to swimming and working out.  He has me if  I was training for something.  I sort of floundered in that conversation.  I did mention I'm swimming in the SR Games in a month but haven't been swimming.  Fast forward to this morning as I sit here I'm watching Escape Fitness' video: Jim Stoppani's Top 3 Tips for Older Lifters:

I watched the video with my ears as I was typing the above while it was playing but did gleam some key points.  I will watch it a few times over the next few days, weeks and years as a reminder on the days I don't want to hit the gym.  I know I'll have moments, days and weeks when I'll ask myself "Why am I doing this at my age?"

Back at home in my bed and habits. Weigh in day. pic.twitter.com/KnaAHDbaZ8

— Joel McKenna (@the17thman) March 17, 2023

FRIDAY
10 mins Cardio Walking Warm Ip
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
BB Bent Over Underhand Grip Row 1 2 3 4
Wide Grip Pulldown 1 2 3 4 5
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Curlbar Drag Curl 1 2 3 4 5

After all that it was time for a Ride at home.  Decided to do a Tabata Style Ride and a Cool Down.  That killed me.  

Back and Biceps at gym. 20 min Tabata Ride@and 5 min Cooldown Ride. THIW - Thank Gods It’s A Workout! pic.twitter.com/3GByWwhFYB

— Joel McKenna (@the17thman) March 17, 2023

Today's is going to be a long day at work.  I did go in yesterday for a few hours to help with setups at two centers.  Today I'm closing but going in for 9 or 10am.  I'm off Saturday and Sunday.  My plan is to workouts both Saturday and Sunday and use Monday as a Recovery Day.  Trying to do 2 days on, 1 day recovery, 3 days on and 1 day Recovery.  At least for the next few weeks.  

I will also be circling back to the things I've learned the last few days and how they work into my personal life.  I ordered two books that were discussed over the last few days so once I get them I gotta read them.  I'm also going to re-read the handouts and I'm going to email my bosses a recap of what I learned, how it related to my work and my action plan using this new knowledge.  

A Few Days of Recovery and Possible Radio Silence.

Last Chance Workout.  Sort of.  In a few hours I'll be a camp for a work event for a few days.  Three days and two nights.  So no gym for a few days.  I'm back on Thursday but will head right to work to close on center.  Friday I'm closing another center but going in later so should get a workout on Friday.  Then after closing on Friday I'll be opening on Saturday.  So I'll have some recovery time over the next few days.  

This morning I slept in a tiny bit.  About 30 minutes so I got to the gym a little later.  It got a little busier but not too bad.  Today was Chest, Shoulders and Triceps.

Chest, Shoulders and Triceps. 10 min Low Impact Ride. Off to a camp for a work event. Don’t know if I’ll have cell reception in the woods. pic.twitter.com/JfpNJBhU34

— Joel McKenna (@the17thman) March 14, 2023

TUESDAY
5 minutes cardio walking
BB Incline Chest Press
10x EB
10x at 67.85% of 1RM
6x at 82.14% of 1RM
5x at 82.14% of 1RM
4x at 82.14% of 1RM
5x at 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 Chest Press 1 2 3 4
SS - Rope Tricep Pulldown/ Facepulls 1 2 3 4
Seated OH DB Press 1 2 3
Standing Tip Of The Hip Lateral Raise 1 2 3

I'm struggling with my Chest Press.  Struggling at 82% when 80% is the goal to build strength.  I'm not going to over think it as it'll happen when it's ready. This Friday should be Back and Biceps and Sunday should be Chest.  Then I can get back on a regular routine again.  

Finished up with an easy 10 minute Low Impact Ride.  Nothing crazy.  Just want to relax before work.  I don't know if I'll have much time or even have cell phone reception the next few days.  

MONSLAY Leg Day

Leg Day.  Monday.  Monslay!  Slay The Day!  This Leg Day workout was shit.  Sometimes you have a good day and sometimes a shit day.  This was a shit day.  Sunday Night's sleep is never that good.  Bad sleep + White Claw Surge + PreWorkout = Made Me Fill Sick.  My stomach was not my friend.  Mind you I did drink White Claw Surge but I didn't get drunk or even drank more then I normally would on a school night.  But it still didn't sit well in my stomach.  I know on Leg Day I shouldn't have anything alcoholic the night before.  Oh well.  It's over now.

Leg Day w/ a 10 minute Low Impact Ride #monslay #dontmissmondays pic.twitter.com/aiWZdTrDNK

— Joel McKenna (@the17thman) March 13, 2023

MONDAY
10 min cardio
EB Good Mornings 1 2 3
BB Back Squat
10x EB
10x at 36.11% of 1RM
8x at 47.22% of 1RM
8x at 52.77% of 1RM
6x at 63.88% of 1RM
5x at 69.44% of 1RM
4x at 75% of 1RM
4x at 77.77% of 1RM
3x at 80.55% of 1RM
1x at 80.55% of 1RM
Leg Extensions 1 2 3 4 5

Drove home in the rain and went to the bed.  Layed around for 10 - 15 minutes and got on the bike for a 10 minute Low Impact Ride.  I think when I got my PR or my 1RM it must have been a fluke.  I struggle to even get to 80% of that.  It's almost impossible I think for me to be at 80% with the BB Squat.  Maybe next Leg Day I just do the Hack Squat.  Maybe that for a few workouts and return to the bar.  

Either way I'll be away for the next few days.  I'll get in a workout tomorrow morning before I leave.  This work trip may bring me to a place with no phone or internet service.  

Was That 8 Hours of Sleep or 9 Hours and 101 Reasons Why DST Sucks. Well Maybe Just One or Two.

I think I might be allergic to Soy.  I know I've eaten things with it before but today after my workout I stopped at a local Black-Owned Nutrition store to get a protein shake.  I clearly stated my nut allergy but as I was drinking my drink I started to get a little throat itch.  Either they didn't clean the machines from a previous shake that had nuts or I'm allergic to something else now.  Ugh!

Almost eight hours of sleep pic.twitter.com/5IdDfbTjmG

— Joel McKenna (@the17thman) March 12, 2023

Besides that it was Sunday and DST.  Ugh!  I know will be going to bed when it's light out.  I so hate this time of year.  Now with DST I am guessing my Oura sleep was 9 hours not 8 hours?

After my cup of coffee and 2 protein waffles I headed to the gym.  Today is/was Back and Biceps.  I did my routine.  Really nothing to different about the workout. 

Back and Biceps at the gym. 20 min Low Impact Ride at home. pic.twitter.com/cNJGnvuKs6

— Joel McKenna (@the17thman) March 12, 2023

SUNDAY
10 min cardio incline walking
Asst Wide Grip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Not So Wide-grip Cable Lat Pulldown 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Arm Curl Machine 1 - Hated it!
Curlbar Drag Curl 1 2 3 4 5

The gym is still really slow.  Love it for me but not for the new owners.  After my workout I headed home for a 20 minute Low Impact Ride on the Bike+.  Today is all about getting a hair cut and getting ready for my 3 day-ish trip.  It's a work seminar at a camp and I'm sleeping in a cabin.  Cabin aside it'll be a great opportunity and I am looking forward to it.  Tomorrow will be Leg Day and I know sleeping tonight is going to be bad.  Going to bed before 8am when it'll be bright outside. Ugh!  Sunset is 7:34pm so not too bad.  In April it gets closer to 8pm.  I do get use to it but it sucks.  

DST, Chest, Shoulders, Triceps, HITT and I Need More Sleep & Other Saturday Workout Musings

Wahoo it's Saturday!  Finally the weekend is here.  This past week has been a challenge.  Work was a struggle this past week.  To sum of my work week:

Coworker: How was your week?

 

Me: it felt like the wheels fell off the bus, the bus was hurdling down the hill and at the bottom of the hill was a cliff. But luckily I was able to put three of the wheels back on the bus. But then the back door opened and three kids fell out. But we are still chugging along.

Or at least that is how it felt.  With that said I drank a few White Claw Surge to unwind my mind last night.  The work week ended on a high note.    One thing I realized during this week is no matter how tough it is for me I need to be positive and help others see the positive in their lives.  So after my Surge night I woke up had a cup of coffee and two Kodiak Chocolate Chip Waffles and it was off to the gym.

Chest, Shoulders and Triceps. 20 min HITT tread block to wrap it up pic.twitter.com/qePKUCdNxi

— Joel McKenna (@the17thman) March 11, 2023

SATURDAY

10 min cardio incline power walking

BB Incline Chest Press

10x EB

8x at 82.14% of 1RM

8x at 82.14% of 1RM

6x at 82.14% of 1RM

4x at 85.71% of 1RM

4x at 85.71% of 1RM

BB OH Press 1 2 3 4

Flat Bench DB Fly 1 2 3 4

Flat Bench DB Skullcrusher 1 2 3 4

Flat Bench DB Close Grip Press 1 2 3 4

SS: Rope Tricep Pulldown/ Facepulls 1 2 3 4

Tip Of The Hip SB Lateral Raise 1 2 3 4

 

Then it was time for a 20 HITT Peloton Tread block.  It went okay.  The new gym has older treadmills that are a pain in the ass for sprints or HITT.  No quick buttons only an arrow button.  Ugh!  When I was stretching I noticed the bottom of my sneakers were warm.  I don't think I've noticed that on other treadmills.  That's it for today.  Going to rest and just go into work for about an hour or two.  Just to catch up on a few things.

 

Tomorrow at the gym it'll be Back and Biceps, Monday will be Legs and Tuesday will be Chest.  I'm off to a seminar on Tuesday and return Thursday.  Now I did put some of the wheels back on the bus so I am not doing open to close for both Friday and Saturday.  Thursday I'll be going from the seminar right to work to close.  Then Friday I'm closing and Saturday I'm opening.  I will try and see if I can do the gym Friday am.  But I doubt it.  I'll restart the workout routine next Sunday.  

 

One more musing...DST we Spring Ahead so I'm back to going to bed when it's light outside.  Damn!  

The Growth Mindset, Getting Sleep and A Back & Bicep Workout and Even More Unedited Musings.

Some quick unedited musings for the day...

Ever feel like someone put the video of your life on fast-forward but you are still moving through it at regular speed?  Lately I feel that is my life.  Even this morning in my workout time was flying by but I felt like I was just starting.  This past week at work I've been running around trying to get things done with what seems less and less time.  I had Air Gun lessons in the morning and Skittle Art class in the afternoon with everything else in between.  After that I got home about 6pm and was in bed sleeping by 7:30pm.

I was so tired last night. Got home after 6pm. I ate dinner and pretty much went to bed. pic.twitter.com/YdWnp1s8o0

— Joel McKenna (@the17thman) March 9, 2023

7 Hours!  Wahoo!

THURSDAY
5 min cardio walking
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Seated Cable Pulldown 1 2 3 4 5
Standing Bicep Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Seated Bicep Curl 1 2 3 4

Nothing exciting and that is the point.  Don't need any fancy workout movements.  

Back and Biceps at the Gym. TGI-almost- Friday! pic.twitter.com/MvtFJjMd2a

— Joel McKenna (@the17thman) March 9, 2023

Once I got home I jumped on the bike for a HITT Ride. 

15 min HITT Ride at home with #peloton @AllymissLove pic.twitter.com/VpaUgE8LJ3

— Joel McKenna (@the17thman) March 9, 2023

Tomorrow is a Recovery Day.  I will work from 8am to about 8pm tomorrow.  Nothing too crazy in my day planned yet.  I'm just finishing the day hosting a Movie Trivia event for work.  Today I got more Skittle Art to finish my day.  At least I got my Male Pickleball League to organize and get some outside time with them.  I'll get home after 6pm again but will sleep in tomorrow.  No Gym!  At least to Saturday.  And don't forget to Skip Ahead One Hour on Sunday!

On Your Mark Get Ready!  The Get Ready Mindset.  This video talks about readiness but what got me was Mindset and Curiosity.   For me I don't listen to music from high school.  Maybe it's my time teaching Group X but I use an app called Fit Radio for my workouts listening to it's various HITT, EDM and DJ's.  I seem to listen to more 2000's sprinkled in with today's hits.  My Mindset and my Curiosity keeps me going.  

Sparkle Sparkle Bonus Chest Day Workout

Extra Workout.  I didn't know how much sleep I'd get last night so working out today was up in the air.  I wasn't planning it really till last night and I wasn't 100% sure it would happen.  I was home and sleeping by 10:30pm.  Yesterday I worked from 8am to basically 10pm.   The day was pretty easy since I was doing permits for the summer season for Pickleball and getting a youth camp event materials ready.  So not too demanding on my body.  Since I was On-Call I got phone calls to about 10pm and nothing after.  Wahoo!  No 2am Fire Alarm Calls.  Of course that was night one and today is one more night for that to happen.  Today I'm not going in to 12pm so once it was 8am I hit the gym.  

TUESDAY
10 min Power Incline Walk
Flat Bench BB Press
10x EB
10x at 65.51% of 1RM
8x at 82.14% of 1RM
7x at 85.71% of 1RM
6x at 89.28% of 1RM
4x 92.85% of 1RM
4x at 96.42% of 1RM
4x at 100% of 1RM
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip Press 1 2 3
Standing BB OH PRess 1 2 3
SS - Rope Tricep Pulldown/ Facepulls 1 2 3
Machine Lateral Raise 1 2 3

For a Chest Day I did replace the Incline Bench Press with the Flat Bench Press as someone was using the Incline and well what the hell they had two empty Rogue Flat Bench areas open.  Now since I don't have a real 1RM for Flat Bench I used my Incline 1RM for a guide.    Like on Leg Day I want to have two Chest Days in which one I concentrate on Flat BB Bench and the other Incline BB Bench.

Sparkle Sparkle! Decent Sleep + Chest Day + 20 min Aussie #Pride Ride = Good Day! pic.twitter.com/YoM6mHhOJ8

— Joel McKenna (@the17thman) March 7, 2023

The great thing about this gym is how few people are going.  Which I'm sure the new owners aren't too happy about.  Today it was just myself, another guy and one of the owners working out.  A few others came and went during the workout.  I hope the gym makes it but I'm worried.  After it was home for a 20 Minute Aussie Pride Ride on the Bike+.  Now tomorrow will be a Recovery Day.  Even if I am sleeping my 10:30 that would only give me like 5 hours of sleep.  Hmm...I'll put clothes out just in case.