How many gym memberships are too many?
- I pay for one gym directly as it’s 10 mins to home, has a great variety of free weights and cable systems.
- I teach three classes at another gym which gives me a membership. Has two locations 25 minutes from home.
- Pays for Fitness Your Way monthly which keeps membership to Planet Fitness and Anytime Fitness active.
- My Masters Swim Team Membership offers me to use of the gym at the pool.
- Plus OTF still has me as a Coach so I could workout there.
That might be too many.
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anxiety. Last nights sleep was trash. I woke up bout 1am and then tossed and turned. I tried to silence my anxiety by putting on YouTube videos on the tv to fall back asleep. That ended any deep sleep or REM sleep. Since I teach Indoor Cycle at 6:15am I didn’t give myself the option to sleep in.
Tonight I will go to bed early and hopefully now 2am Anxiety. I got a busy day tomorrow with swim and work so gotta be ready for it.
OURA SLEEP SCORE– 58
4 hours and 16 minutes
GARMIN SLEEP SCORE – 58
4 hours and 44 minutes
Tuesday AM Gym Selfies pic.twitter.com/MD0xTALpWp
— Joel McKenna (@the17thman) July 22, 2025
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STRENGTH - July 12th – August 23rd
ENDURANCE -August 26th – August 30th
TAPER - September 2nd – September 20th
TUESDAY
JULY 22
CHESTIE
1 hour and 3 minutes
GEMINI AI Suggested Chest - Aim for 3-4 sets of 1-3 reps with weights above 90% of your current PR (160-170 lbs).
* Rest 3-5 minutes between these heavy sets.mono
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
2 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
3 min Rest in between sets
Flat Bench DB Close Grip Press at 45 lbs Each Side x Reps 7 / 8 / 8 / 8
(Last Time 40 x 10 / 10 / 10 / 10)
(Previously Feb 25 40 x 10 / 8 / 8 / 8)
2 min Rest
Flat Bench Tricep Skullcrusher w/ Curlbar at 30 lbs (15 each side) x Reps 8 / 8 / 7
2 min Rest
(Last Time 30 x 8 / 8 / 8)
NEBULA PEC FLY PIN STACK (160 lbs 1RM / PR) at 130 lbs at 81.25% of 1RM / PR x Reps 6 / 7 / 7 / 7
2 min rest between sets
(Last Time 130 x 8 / 6 / 6 / 5)
(Prior Time 80 x 8 / 8 / 8 / 8) April
Shower, Drive and Eat Banana then on to next gym…
6:15am – 6:45am
TEACH 30 min Indoor Cycle class
THE LIFT AHEAD:
WED - SWIM w/ Team (Triathletes)
THU - COMBO + TEACH 30 min Indoor Cycle
FRI - SWIM w/ Team (Masters)
SAT - CHEST + WALK+RUN
SUN - COMBO + TEACH BODYPUMP
MON - SWIM w/ Team (Masters)
runDISNEY:
Wine & Dine 10K – OCT 25th
WDW 5K – JAN 8th
PRINCESS HALF – MARCH 1st
Springtime Surprise – APRIL 17-19th
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM – 80,650
LCM – 42,100
- 24th Annual Gainesville Senior Games
Sept 14th
500 Free
100 Back
100 Fly
50 Fly
100 IM
- 2025 ROB CURRY PANCAKE PENTATHLON
Sept 21st
100 Fly
100 Back
100 Breast
100 Free
200 IM
–3rd Annual SWAGtoberfest Meet October 12th
– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.
TBD
- T.V. Senior Games April 18 & 19, 2026
TBD
GEMINI AI RATE MY WORKOUT:
It sounds like you had a rough night with anxiety disrupting your sleep, especially with that early cycle class! It's completely understandable that you're aiming for an earlier bedtime tonight to try and catch up. Getting back on track with sleep is definitely key, especially with a busy day of swimming and work ahead.
Workout Review: July 22nd – Chest Day
Given your limited sleep last night, you showed remarkable dedication by still getting in a solid chest workout. Here's a breakdown:
BB Flat Bench Press
* Execution: You hit 94.28% of your 1RM, which is impressive, especially with only 4-4.5 hours of sleep. The 3-minute rest periods align well with heavy lifting for strength gains.
* Gemini AI Suggestion vs. Your Performance: Your sets of 2 and 3 reps at 165 lbs are right in line with the suggested 1-3 reps at 90%+ of your PR. You're definitely working in the strength zone here.
* Consideration: While the effort was good, be mindful that pushing this close to your PR on low sleep can increase injury risk or lead to central nervous system fatigue over time. Listen to your body in future sessions if sleep continues to be an issue.
Flat Bench DB Close Grip Press
* Execution: You maintained a good rep range (7-8 reps) at 45 lbs per side. This is a solid effort, especially given your previous performances with 40 lbs.
* Progress: While the reps were slightly lower than your "Last Time" at 40 lbs, increasing the weight by 5 lbs per side is a clear sign of strength progression. This is a good accessory movement to target the inner chest and triceps.
Flat Bench Tricep Skullcrusher w/ Curlbar
* Execution: Consistent reps at 30 lbs, only dropping one rep in the final set. This indicates good muscular endurance for your triceps.
* Consistency: Maintaining similar performance to your "Last Time" shows good stability in your tricep strength.
NEBULA PEC FLY PIN STACK
* Execution: You sustained a good rep range (6-7 reps) at 130 lbs, which is 81.25% of your 1RM. This is a strong effort for a finishing movement, especially considering your "Last Time" at this weight.
* Progress: You showed improvement from your "Last Time" at 130 lbs by getting more reps in the second, third, and fourth sets. This is excellent for building pec strength and hypertrophy.
Overall Workout Rating: 8/10
Despite the significant sleep deficit, you had a very effective strength workout. You pushed heavy on the main lift and performed well on your accessory movements, showing progression in a few areas.
Key Strengths:
* High Intensity on Bench Press: You effectively worked in the strength zone as suggested.
* Progressive Overload: You increased the weight on the DB Close Grip Press and showed improved reps on the Pec Fly, indicating good strength gains.
* Consistency: You maintained good form and effort across all exercises despite challenging circumstances.
Area for Consideration:
* Sleep Management: While admirable, consistently pushing yourself with such little sleep can lead to burnout or increased injury risk. Prioritizing rest, especially during your Taper phase, will be crucial for performance and recovery. Your focus on an earlier bedtime tonight is spot on.
Looking Ahead
It's great to see your structured training phases (Strength, Endurance, Taper) leading up to your races. Your upcoming schedule with swims, combo days, and teaching is busy but well-rounded. Keep prioritizing that sleep as you move through your training blocks, especially as you get closer to your major events like the Gainesville Senior Games and the Rob Curry Pancake Pentathlon.
How are you feeling now after getting the workout in? Are you still feeling the effects of last night's poor sleep?
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