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.

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.
 

3...2...1...It's Not That Hard To Get A Workout Plan Started in 2024 #gymshark66 #newyearnewme #newyearnewyou

10, 9, 8, 7...Almost 2024!  Last night I went to bed early as I felt this damn cold coming back with a runny nose.  

Got 8 HOURS!  Sleep is good!  I ate a banana and felt good enough to go to the gym.  

SUNDAY

BACK & BICEPS

THE WORKOUT:

5 min Cycle Warm Up (Did the bike as my ankle was sore)
 
Cybex Asst Pull-up Plate 4 x Reps 6 / 6 / 6 / 6 / 6
 
Seated Curlbar Preacher Curl
52 lbs (20 lbs of plates on each side) x Reps 5 / 6 / 6 / 6 / 4
 
Cable Lat Pulldown at 156.5 lbs x Reps 7 / 8 / 8 / 7 / 6
 
Standing Cable Hammer Curl x 101.5 lbs x Reps 8 / 8 / 8 / 8 / 8

THE BREAKDOWN:
ASST PULL UP - More REPS than last time.  PROGRESS.
PREACHER CURL - Started off at the new weight!  PROGRESS.
LAT PULLDOWN - More REPS than last time.  PROGRESS.
HAMMER CURL - More REPS than last time.  PROGRESS.
OVERALL - PROGRESSIVE OVERLOAD.  Took my time getting to the gym so ate a bannana before hand but I was getting tired and spent by the Hammer Curl.  So that ended the workout.

THE SPIN CYCLE:
NONE.
Kick of 2024 by teaching two 30 Minute Spin Classes tomorrow!

THE WET NOTE:
NONE.
It't too cold to be on deck and swim for two hours.  I'll go back next week.  The point of this workout was to double your normal yardage since I'm barely swimming an hour is normally twice what I can do so two hours is too much.

THE RUN DOWN:
NONE.
After yesterday's quick run I started to feel some ankle pain.  So gonna lay off the foot today!

THE LIFT AHEAD:
MON - SPIN
TUE - LEGS
WED - CHEST
THU - BACK & BI
FRI - RECOVERY

RANDOM ACTS OF FITNESS:
NONE.
But I'm proud to be involved with the three Running of the Squares 5k.  INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT!

IN MY HEAD:
NOT MUCH.

THE BOOKSHELF:
The Daily Readers from yesterday and finished my CEU's for my NASM recertification.  

ONE MORE REP:

THE MONEY SHOT:
NONE
Market closed to Tuesday

my17cents:
You DO NOT need to pay for an app!  But...
Best fitness app subscriptions for movement motivation ⁦

⁩This comes into my mind this morning when I saw one of the first NY Resolutioner's aimlessly working out.  For the last two or three years I've been using the Gymshark Workout App.  It's FREE!  I also use my iPhone's Note App to keep track and then send to my email.  With the Gymshark Workout App they have some workout plans or you can create your own.  If you are confused about a movement they even have quick video tutorials.  Seriously there is NO reason to pay for any workout app.  https://central.gymshark.com/article/the-gymshark-training-app-for-ios-and-android 
 
I use two pre-loaded routines and a custom one for Legs:
STRONG BACK AND  BICEPS
CHEST, SHOULDERS & TRICEPS
Both are in the Ryan Terry Exclusiveness Hypertrophy  3 Day Plan.
 
I've used a few others from time to time but for me I found these to be simple to follow and have noticed the gains.  I just adjust the rest time to 90 seconds and go.  I use the Notes app to make any additional notes and then of course post it with comments.  This keeps me on track.  You won't change if you don't track it.  
 
Why Track It?  For some movements you will need to train using some math.  For my BIG MOVEMENTS I go by the following:
 
A low repetition scheme with heavy loads (from 1 to 5 repetitions per set with 80% to 100% of 1-repetition maximum (1RM)) optimizes strength increases. A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains - National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/#:~:text=A%20low%20repetition%20scheme%20with,of%201RM)%20optimizes%20hypertrophic%20gains
 
So I'm gaining strength over time.  Using PROGRESSIVE OVERLOAD.  Meaning that since I'm tracking it I can see when it's time for me to go up in weight.  Some movements move up quickly and others seem to languish forever.  Don't get frustrated.  It takes time.  It doesn't really get boring cuz' if you journal and track it you will see improvements.  That is what keeps me going.  I look back at where I was two years ago and today and it's like night and day.  
 
HOW TO GET STARTED IN 2024:  MOVE!  Yup, that's it!  Find what excites you.  It could be just going to a Group Exercise Class or pulling up an app on your phone and just lift.  Don't worry about looking like a fool.  If you are going to use an app watch the videos at home the night before.  Do a bit of studying.  I'm always googling things.  When the gym get's something new I'm googling it, watching a video and then using it.  Sometimes I like the movement and sometimes I go back to what I've been doing.  Find you own way. 

Whether We Choose a Word, a Phrase Or a Goal That Serves as Our Beacon For The Year Ahead We Should Be Fortunate To Spread Random Acts of Fitness

"Whether We Choose a Word, a Phrase Or a Goal That Serves as Our Beacon For The Year Ahead We Should Be Fortunate To Spread Random Acts of Fitness."  - I sort of stole the line but I love it!

LAST CHANCE WORKOUT! 
THE LAST 2023 WORKOUT! 
THE CALM BEFORE THE STORM!

Now I will swim tomorrow but this is probably the gym workout of 2023!  One last gym selfie!

THE WORKOUT

SATUDAY

CHEST, SHOULDERS & TRICEPS

5 min Tread Walking
 
BB Flat Bench Chest Press
10 x EB
5 x 155 lbs at 91.17% of 1 RM / PR
5 x 160 lbs at 94.11% of 1RM / PR
3 x 165 lbs at 97.05% of 1RM / PR
2 x 170 lbs at 100.0% of 1RM / PR
4 x 150 lbs at 88.23% of 1RM / PR
3 x 150 lbs at 88.23% of 1RM / PR
 
Standing Cable Fly at 65 lbs each side x Reps 8 / 8 / 8 / 8 / 8
 
Seated Machine Pec Fly
8 x 90 lbs
8 x 110 lbs
8 x 110 lbs
8 x 110 lbs
8 x 110 lbs
 
Seated DB OH Press at 40 lbs x Reps 8 / 6 / 8 / 6 / 3
 
Cable Tricep Pulldown at 105 lbs x Reps 8 / 8 / 8 / 8 / 8

THE BREAKDOWN:
CHEST PRESS - My focus today was CHEST!  I'm shooting for a new PR so trying to train to my PR and then drop down.  My goal is to get my CHEST PR to 200 lbs.  Which is crazy for me but a long term goal.  So every time I get to 170 for 1 or more reps I'm ONE STEP CLOSER.  
FLY - Meh.  I go back and forth between DB and CABLE.  Don't know which one I like better.
PEC FLY - Really pushing the CHEST to it's breaking point.  
DB OH PRESS - Always a struggle!  
TRICEP PUSHDOWN - DIED.  Energy was gone.  Struggling to finish.
OVEFRALL - KILLING IT!

THE SPIN CYCLE:
TEACH a 30 min class at 8:30am.  

THE WET NOTE:
NONE

Swim tomorrow.  Need to sign up and pay for the drop in.  The local paper listed everyone in the area who participated in the Florida Senior Games.

UPDATE: Probably gonna skip it.  It's 2 hours instead of 1 hour!  Hell No!  It's at 9am instead of the normal 10am.  Think I'll just swim on my own!

THE RUN DOWN:
NONE.
I should run after my class but MEH.  

UPDATE: RAN!  Ran with Peloton after my class 

THE LIFT AHEAD:
SUN - SWIM MAYBE NOW
MON - BACK AND BI & SPIN (I teach two 30 min classes)
TUE - LEGS
WED - CHEST
THU - BACK & BI
FRI - RECOVERY
I changed my plan for the week.  

RANDOM ACTS OF FITNESS:
Today one of my centers has the cycling club start/finish and one Walk Away The Pound classes.   

IN MY HEAD:
Cheers to 2024: Happy New Year https://www.thevillages.com/whatsnew/lifestyle/cheers-to-2024-happy-new-year

My favorite snippet from the video is “whether we choose a word, a phrase or a goal that serves as our beacon for the year ahead we are so fortunate to live in a community that is founded on bringing people together."  To which I then changed to:

Whether We Choose a Word, a Phrase Or a Goal That Serves as Our Beacon For The Year Ahead We Should Be Fortunate To Spread Random Acts of Fitness."

THE BOOKSHELF:
The Daily Reader...

Learn something new everyday!

ONE MORE REP:
Disney Springs Announces January 2024 Wellness Month Fitness Events and Other Offers https://wdwnt.com/2023/12/disney-springs-announces-january-2024-wellness-month-fitness-events-and-other-offers/

Fitness Fridays will take place at the Marketplace Stalls in Town Center every Friday in January. Here is the calendar of events:

  • HIIT Class
    January 5, 2024
  • Yoga at Lululemon
    January 12, 2024
  • Yoga at Fabletics
    January 19, 2024
  • Burn Boot Camp presented by Lululemon
    January 26, 2024

Reserve a spot via the Disney Springs Instagram page.  I may have to try at least one of them.  Maybe the Burn Boot Camp.  The 12th I gotta work since that is Packet Pick-Up for the 5k!  

THE MONEY SHOT

Last one of 2023.  Market is closed to Tuesday!  

my17cents


My Time, Your Time, It's Everybody's Time To Hit The Gym & Random Acts of FItness

And on the seventh day he stayed under his cozy sheets and went back to bed.  Yup, a RECOVERY DAY was born.  I set my alarm last night and put out my gym clothes but when I woke up my body told me no.  So I listened and snuggled back into bed.  With that only TWO DAYS OF WORKOUTS LEFT OF 2023!

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE
Teach a 30 minute class tomorrow.

THE WET NOTE:
NONE
Plan on swimming with team on Sunday.

THE RUN DOWN:
NONE

THE LIFT AHEAD:
SAT - CHEST & SPIN (I teach a 30 min class)
SUN - SWIM
MON - LEGS & SPIN (I teach two 30 min classes)
TUE - CHEST
WED - BACK & BI

RANDOM ACTS OF FITNESS:
My centers have three Walk Away The Pounds Classes, two Tai Chi, one Yoga and the bike club.  Plus Pickleball!

Also the local paper covered the Florida Senior Games from earlier this year.  I'm super proud to work in Recreation that offer so many the opportunities to MOVE THROUGH LIFE AND SPORT.  

IN MY HEAD

THE BOOKSHELF:
The daily reads.

I've been working on trying to always put on a positive spin on things and not dwell on the bad.  

ONE MORE REP:
MY TIME!  Exactly how I feel about my hour at the gym.  It's MY TIME!

2024 Fitness Survey Findings: Workouts are "Me Time," as People Set Boundaries from Work; Interest in Strength Training Continues to Grow

https://finance.yahoo.com/news/2024-fitness-survey-findings-workouts-184300099.html

THE MONEY SHOT:

my17cents:
With only two days to workout in 2023 gotta make them good ones!  I'm excited that on MONDAY I get to kick of 2024 by teaching two 30 minute spin classes.  So I get to INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT!

 


Finishing The Year With Some Gains and Some Random Acts of Fitness

MESSY HAIR GYM SELFIE!  In 2024 I'm going to do my best to do a Gym Selfie everyday I hit the gym.  Then I can compare Jan 1st to Dec 31st 2024 in pictures.  Messy Hair or Bad Sleep Day won't matter!  

THE WORKOUT

THURSDAY

BACK AND BICEPS

5 min Tread Walk
 
Cybex Asst Pull-up Plate 4 (lowest / 16 lbs assist) x Reps 6 / 6 / 6 / 5 / 5
 
Seated Curlbar Preacher Curl
52 lbs (20 lbs of plates on each side) x Reps 7 / 8
57 lbs (22.5 lbs each side) x Reps 6 / 6 / 4
 
Cable Lat Pulldown at 156.5 lbs x Reps 8 / 7 / 8 / 6 / 4
 
Standing Cable Hammer Curl at 101.5 lbs x Reps 8 / 8 / 8 / 8 / 6

THE BREAKDOWN:
WOW OH WOW!
ASST PULLUP - This is the movement that I've seen the gains over the last year.  Now I'm down to the very last plate.  My goal is to do a wide grip no asst pull up.  It may take some time but I'm slowly getting to it.  Having the small plate makes me feel safe it's like my baby blanket.  PROGRESSIVE OVEFLOAD
CURLBAR PREACHER CURL - Added 2.5 pounds on each side.  Guessing by my birthday in Feb I should have a 25 lb plate on each side.  
LAT PULLDOWN - Added 2.5 pounds!  PROGRESS
CABLE HAMMER CURL - Added 2.5 pounds!  PROGRESSIVE OVERLOAD
OVERALL - KILLED IT!

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE.
Will swim on Sunday with the team.

THE RUN DOWN:
NONE.
runDisney news...

I'm not running any runDisney races to the spring but still want all the merch!

THE LIFT AHEAD:
FRI - LEGS or REST
SAT - CHEST & SPIN (I teach a 30 min class)
SUN - SWIM
MON - LEGS & SPIN (I teach two 30 min classes)
TUE - CHEST
WED - BACK & BI

RANDOM ACTS OF FITNESS:
My centers have a Zumba Tone, Yoga and Tai Chi today.  

IN MY HEAD:
Feeling good.  

THE BOOKSHELF:
Daily Readers...

LOVE IT!  SO TRUE!  

ONE MORE REP:
$PTON
Could Peloton Stock Triple in 2024?

I DOUBT IT!  Unless a buyout offer is made.  

THE MONEY SHOT:

my17cents:
Equinox gyms are so pretty.

I keep day dreaming about taking a trip to NY and Hudson Yard to take a Peloton class and check out the Equinox there.  But alas it's just a dream.  


Projectile Vomiting, The Electric Horse Workout and Three Tales of Random Acts of Fitness

SPIN BABY, SPIN! Sleep was not great as my cold from last week came back for a visit.

THE WORKOUT:
NO GYM DAY

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
Taught a class this morning at 6:30 and will teach a 30 min class at 12:15!

DONE!  No more projectile vomit either!

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
THU - TBD BACK & BI
FRI - TBD LEGS
SAT - CHEST, SHOULDERS & TRICEPS + SPIN 30 Min
SUN - SWIM
MON - BACK & BI + 2 x 30 MIN SPIN CLASSES
TBD - After battling a cold last week I thought I was fine.  Felt fine all weekend but last night I my nose was running like crazy.  This morning I was coughing up a storm.  So much coughing I ended up projectile vomiting.   I pulled myself together and taught a class.  In case I wake up feeling horrible tomorrow I'm going skip the gym.  

RANDOM ACTS OF FITNESS:
My centers have three Walk Away The Pound classes today.

IN MY HEAD:
Not much.  Having the cold come back sorta ruined my morning.  But after class everyone was so kind with words.  It was worth going in on my day off.  I took the day off from my "day" job and since two classes needing subbing I took them.  I also am teaching two classes on Monday, Jan 1st!  

THE BOOKSHELF:
My Daily Readers...

ONE MORE REP:
How the Titanic's gym forever changed fitness https://www.espn.com/olympics/story/_/id/39152293/the-titanic-gym

THE MONEY SHOT:

my17cents:
HATE HATE HATE NEW YEAR NEW ME! 
Everything I open a web browser or email client all I get are articles about fast results this New Year.  The Fitness Industry only shoots itself in the foot every year promising NEW YEAR NEW ME!  

SORRY you just got to get up and move.  Yup, GET UP AND MOVE.  MOVE MORE TOMORROW.  MOVE MORE THE DAY AFTER THAT.  JUST MOVE!  Don't wait for motivation as motivation only comes after action.  FIRST STEP: MOVE.  SECOND STEP: REPEAT FIRST STEP.


On Tuesday We Work Harder and One Bit of Random Acts of Fitness

BACK TO WORK! NO!  It's Tuesday after a 3 Day Weekend!  Grrrr!  It's not too bad as I work today take Wednesday off and then work Thursday and Friday.  I tried to go to bed early last night but since I had napped in the afternoon it just didn't happen.  But got in my 6 hours so that is a good thing. 

THE WORKOUT

TUESDAY

CHEST FOCUS WITH SOME SHOULDERS & TRICEPS

5 min Walking Tread
 
Flat Bench BB Press
10 x EB
5 x 145 lbs at 85.29% of 1RM / PR
6 x 145 lbs at 85.29% of 1RM / PR
6 x 145 lbs at 85.29% of 1RM / PR
5 x 150 lbs at 88.23% of 1RM / PR
3 x 150 lbs at 88.23% of 1RM / PR
3 x 160 lbs at 94.11% of 1RM / PR
1 x 170 lbs at 100% of 1RM / PR
1 x 170 lbs at 100% of 1RM / PR
 
Flat Bench DB Fly at
30 lbs x Reps 8 / 8
35 lbs x Reps 8 / 8 / 8
 
Seated DB OH Press at 40 lbs x Reps 6 / 7 / 6 / 5 / 6
 
Tricep Rope Pushdown at 100 lbs x Reps 8 / 8 / 8

THE BREAKDOWN:
BB CHEST PRESS - FOCUS.  I was feeling good so I was pushing it.  I was hoping to get a new PR but tied it for 2 sets of 1 Rep.  I'm HAPPY with that.  PROGESS!
DB FLY - I decided to do the DB instead of CABLE.  Meh, I like Cable better.
DB OH PRESS - GRRR!  Less Reps than last time.  Fatigue.   NO Weight Day Tomorrow!  My body was telling me it was time.  I did Pull most of my Swim "Workout" yesterday so that may have factored in.
TRICEP PUSHDOWN - Meh.  I was DONE.
OVERALL - Felt good but struggled.   Think I just got tapped out of energy with the BB CHEST PRESS.  Which was the plan.  PROGRESS

THE SPIN CYCLE:
NONE
Tomorrow I teach a 60 min and a 30 min Spin Class.  

THE WET NOTE:- 
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
WED - SPIN & SWIM
THU - BACK &  BI
FRI - LEG
SAT - CHEST & 30 min SPIN
SUN - SWIM
MON - TBD

RANDOM ACTS OF FITNESS:
It's Tuesday so just the Cycling club meets in the parking lot before their RIDE.  That counts!  That could change in such a HUGE way soon.  I've applied for a promotion at work which have me above a Regional Center that has a Sports Pool and a Fit Club.  Got my fingers crossed.  

IN MY HEAD:
TRT.  Nice article on how Alan Ritchson is using TRT.  As someone who has been on TRT it's nice to see it in positive news stories.  https://www.menshealth.com/fitness/a46189803/alan-ritchson-jack-reacher-testosterone-therapy/

THE BOOKSHELF:
Read my Daily Readers but didn't post anything as none of them spoke to me.  Also listened to 10 minutes of a book on Spotify. 

ONE MORE REP:

THE MONEY SHOT:
NONE.
Market was closed for XMAS

my17cents:
NONE


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

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/ 


Santa Is Checkin' His List To See If Your Natty Or Not and Random Acts of Fitness

It was the workout before Christmas and not a creature was stirring not even a gym influencer.  

The gym was empty this morning!  Wahoo!

Now I did sleep in a bit by let's say 30 minutes or so.  I did fall asleep yesterday afternoon while studying for a CEU that I need to pass soon.  So while studying for a NASM class I dosed off for a bit.  Which isn't bad but when that happens I can't get to bed early.  So last night I didn't get the best sleep!  Ugh!  I got up and took my time getting to the gym.  

THE WORKOUT

SUNDAY

BACK & BICEP

5 min Tread Walking w/ Incline
 
Cybex Asst Wide Grip Pull-up Plate 5 x Reps 8 / 8 / 7 / 7 / 6
 
Seated Curlbar Preacher Curl
52 lbs (20 lbs of plates on each side) x Reps 6 / 8 / 8 / 8 / 7
 
Seated Cable Lat Pulldown at 154 lbs x Reps 8 / 8 / 7 / 7 / 6
 
Standing Cable Hammer Curl
8 x 99 lbs
8 x 99 lbs
8 x 99 lbs
8 x 99 lbs
8 x 99 lbs
 
Seated Cable Row
8 x 159 lbs
8 x 159 lbs
8 x 159 lbs
8 x 159 lbs
7 x 159 lbs

THE BREAKDOWN:
PULL UP - More REPS than last time.  PROGRESS.  
CURLBAR PREACHER CURL - More REPS than last time.  PROGRESS.
LAT PULLDOWN - More REPS than last time.  PROGRESS.
HAMMER CURL - Started at 99 lbs while last time I worked up to it!  PROGRESSIVE OVERLOAD.
CABLE ROW - A few more REPS than last time. PROGRESS.
OVERALL - Started the workout feeling sluggish but finished like I was KILLING IT!

Have yourself a merry little Christmas Make the Yuletide gym! Next year all our troubles, will be miles away by going to the gym! Check out @Equinox video! #TikTok

THE SPIN CYCLE:
Teach later today so will update later.  

THE WET NOTE:
NONE
Today I'm pulling my FORM Goggles out of the box and see if I can figure them out.  No Swim Today but maybe tomorrow?

THE RUN DOWN:
NONE.
Santa is bringing me new running trainers!

THE LIFT AHEAD:
MON - LEGS / SWIM ???
TUE - CHEST
WED - BACK AND BI SPIN & SPIN
THU - REST BACK AND BI
FRI - REST

RANDOM ACTS OF FITNESS:
Today just Pickleball.  Centers close early and then closed tomorrow!

IN MY HEAD:
I'm Not NATTY.  Guess Santa isn't gonna visit me!  I started TRT back in April.  I use the gel as i don't think I can administer a needle to myself.  Everything is under supervision of a doctor and get blood tests regularly.  

THE BOOKSHELF:
Guess I didn't like any of my Daily Readers yesterday as I didn't post.  

ONE MORE REP:
$LTH $TVTY Life Time Fitness Clubs Impose New Time Restrictions for Seniors on Medicare, Drawing Criticism

THE MONEY SHOT:
NONE.  
Stock Market Closed.

my17cents:
NEW GYM 2024


The gym I teach at is moving to an all new space in 2024.  Unnamed
There's a lot of internal work happening - check out the pictures below. B640C605-619C-423A-A936-BE7EDE81BB9C
The facility is taking shape according to the plan we laid out a few months ago. The concrete has all been poured, both upstairs and downstairs. We also completed the base construction of stairs to the second floor. This essential base for the building allowed us to move forward on framing your group exercise studios and your beautiful, luxurious locker rooms.

Building every section of the club will take some time, and we appreciate your patience while we make this facility truly spectacular. You are going to love this facility - it will become your new fitness home!
 
LOVE THE SMELL OF A NEW GYM IN THE MORNING!  LETS GO 2024!

Dear Santa All I Want This Year Are Gains At The Gym and A Few Random Acts of Fitness

Beating The Cold?  I started coming down with a cold Tuesday so took off Wednesday, Thursday and Friday from the gym.  Yesterday before heading to work I took one daytime Dayquil and since it seemed to work to about bedtime I figured I was doing better.  So I set out my gym fit and went to bed early. 

I ended up getting 6 hours sleep and felt good when I woke up.  So it was back to the gym...

THE WORKOUT

SATURDAY

CHEST, SHOULDERS & TRICEPS

5 min Walking Tread
 
Flat Bench BB Press
10 x EB
8 x 140 lbs at 82.35% of 1RM / PR
8 x 140 lbs at 82.35% of 1RM / PR
8 x 140 lbs at 82.35% of 1RM / PR
7 x 140 lbs at 82.35% of 1RM / PR
5 x 140 lbs at 82.35% of 1RM / PR
 
Standing Cable Fly
8 x 65 lbs each side
8 x 65 lbs each side
8 x 65 lbs each side
8 x 65 lbs each side
8 x 65 lbs each side
 
Seated DB OH Press
8 x 40 lbs each side
8 x 40 lbs each side
8 x 40 lbs each side
8 x 40 lbs each side
7 x 40 lbs each side
 
Standing Canle Rope Tricep Pushdown
8 x 99 lbs
8 x 99 lbs
8 x 99 lbs
8 x 99 lbs
8 x 99 lbs
 
Standing DB Lateral Raise
8 x 25 lbs each side
8 x 25 lbs each side
8 x 25 lbs each side

THE BREAKDOWN:
CHEST PRESS - A few more reps than last time.  PROGRESS.  It might be almost time to go up 5 lbs!  
CHEST FLY - Same as last time.  Just showing up is PROGRESS.
DB OH PRESS - Always a struggle but felt good.  
TRICEP PUSHDOWN - Using the ROPE instead of Y-BAR meant going down a bit in weight to finish that last inch or two. 
LAT RAISE - I was DONE.  Just glad to finish.
OVERALL - GOOD.  NOT BAD.  I've been sick and working a lot this past week so it's a good workout.

THE SPIN CYCLE:
Will update later as I teach a 30 minute class at 8:30am.

THE WET NOTE:
NONE.
Growing up I swam for Little Rhody Aquatic Club LRAC out of Brown University so this video is like HOME...

THE RUN DOWN:
NONE
RUN DISNEY MARATHON MERCHANDISE!!!

THE LIFT AHEAD:
SUN - BACK & BI / SPIN
MON - LEGS / SWIM ???
TUE - CHEST
WED - BACK AND BI
THU - REST


RANDOM ACTS OF FITNESS:
Today my centers have the cycling club and Walk Away The Pounds.  

IN MY HEAD:
A lot.  This afternoon I need to crack the books.  Well not books but lap top and finish a NASM CEU to re-cert my CPT.  I know I don't use it but want to keep it going.  I worked too hard to get it.  

THE BOOKSHELF:
Just the Daily Readers...

ONE MORE REP:
$XPOF The Week In Review

THE MONEY SHOT

my17cents:
TRIPODS AND CAMPING OUT.  The last few weeks there has been a new person at 4am and the gym and he carries his damn tripod everywhere.  I just don't get it but yet I blog my workouts so I'm the same just old school I guess.  I did take a bad gym selfie this morning!


Santa And I Sleighed Leg Day and One Chilly Random Acts of Fitness

Maybe getting sick or just run downed.  Ugh!  This morning I woke up with something.  Had a scratchy throat but sometimes when I'm run down and tired I get that. Yesterday was my 8th day straight of working and it's been crazy.  I'm hoping I am just run down and not getting sick.  Not that I have big plans for the Holiday Weekend but I'm going to Disney tomorrow!  Yup taking the day off since I worked the On Call Weekend.  Taking this Wednesday and next Wednesday.  Next week I'm doing nothing!  

I woke up before my alarm around 2am and was never able to get back to sleep.  I was dragging.  But I dragged my sorry ass to the gym for an early morning Leg Day.  

THE WORKOUT

TUESDAY

LEG DAY

6 min Tread Incline Walking
 
BB Romanian Deadlift
8 x EB
6x 135 lbs at 67.5% of 1RM / PR
6 x 135 lbs at 67.5% of 1RM / PR
6 x 145 lbs at 72.5% of 1RM / PR
6 x 155 lbs at 77.5% of 1RM / PR
4 x 160 lbs at 80.0% of 1RM / PR
 
Fettle 45 Degree Hack Squat
10 x EB
8 x 90 lbs at 30% of 1RM / PR
8 x 180 lbs at 60% of 1RM / PR
6 x 240 lbs at 80% of 1RM / PR 2-1 Count
6 x 240 lbs at 80% of 1RM / PR 2-1 Count
6 x 240 lbs at 80% of 1RM / PR 2-1 Count
6 x 240 lbs at 80% of 1RM / PR 2-1 Count
6 x 240 lbs at 80% of 1RM / PR 2-1 Count
6 x 240 lbs at 80% of 1RM / PR 2-1 Count
4 x 240 lbs at 80% of 1RM / PR 2-1 Count

THE BREAKDOWN:
YIKES
ROMANIAN DL - Meh.  I worked up to 80% of my 1RM.  I know 200 pounds is not a lot but I'm slowly getting there.  PROGRESS
HACK SQUAT - New Machine!  I based it off the other Hack Squat Machine.  
IT"S ALL PROGRESS!  

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE.
But Santa is bringing me new running shoes next week!  RunDisney just previewed the Coast To Coast medals.  One I wont be getting this or next year.  

THE LIFT AHEAD:
WED - CHEST
THU - BACK & BI
FRI - LEG
SAT - CHEST & 30 Min SPIN
SUN - BACK, BI & 30 Min SPIN
MON - SWIM
Hopefully I'm not getting a cold and stick to the plan!


RANDOM ACTS OF FITNESS:
One of my center hosts the cycling club on this chilly morning.  

IN MY HEAD:
NOTHING.  Hope I'm not getting sick!

THE BOOKSHELF:
NONE.  I didn't read my daily readers yesterday as I had to quickly get dressed and open one of my centers as my RA had a health emergency.

ONE MORE REP: Peloton’s Adrian Williams  Peloton instructor and competitive sprinter Adrian Williams shares his journey and tips for establishing healthy habits.

THE MONEY SHOT

my17cents:
NONE