“Don’t wait until you’re confident to show up. Show up until you’re confident.”
– unknown
Went to bed at 7:31pm but fell asleep at about 8:29pm
OURA SLEEP SCORE– 72
6 hours and 4 minutes
GARMIN SLEEP SCORE – 54
4 hours and 20 minutes
AUGUST 2nd – SATURDAY
CHESTIE
1 hour and 10 minutes
STRENGTH - July 12th – August 23rd
ENDURANCE -August 26th – August 30th
TAPER - September 2nd – September 20th
6 mins Easy Indoor Cycling
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
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 135 lbs at 77.14% 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
2 x 165 lbs at 94.28% of 1RM / PR
3 min Rest in between sets
(Last Time 170 x 2 / 2 165 x 2 160 x 1 /1)
(Last Time 165 x 3 / 3 / 2 / 2 / 2)
(Prior Time 165 x 2 / 3 / 2 / 2 / 2)
Flat Bench DB Close Grip Press at 50 lbs Each Side x Reps 5 / 6 / 6 / 5
(Last Time 45 x 9 / 8 / 8 / 8)
(Prior Time 45 x 7 / 8 / 8 / 8)
(Prior Time 40 x 10 / 10 / 10 / 10)
2 min Rest
Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.88% of 1RM / PR x Reps 5 / 6 / 6 / 5
2 min rest betwee sets
(45 1RM / PR)
(Last Time 40 x 4 / 5 / 6 / 5)
(Prior Time 40 x 8 / 8 / 8 / 8)
(Prior Time 35 x 8 / 7 / 7 / 6)
Tricep Rope Pushdown at 115 lbs at 76.67% of 1RM / PR x Reps 5 / 5 / 5 / 4
1 min rest between sets
(150 1RM /PR)
(Last Time 110 x 8 / 8 / 8 / 8)
(Prior Time 100 x 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8 / ?)
PELOTON APP WALK+RUN
20 mins with Jon Hosking
2 min Walking 2.0 On My Own
1 min Intro
4 min Warm Up (90 secs building from a walk to 1 min at 4.5)
8 running laps
2 min 4.5 at 1%
Walk
1 min 5.0 at 1%
Walk
40 sec 5.0 at 2%
Walk
40 sec 5.5 at 2%
Walk
40 sec 5.5 at 2%
Walk
90 sec at 5.0 at 1%
And the tread crashed. With 3 mins and 35 seconds left
THE LIFT AHEAD:
SUN- COMBO
MON - SWIM w/ Team (Masters)
TUE - CHEST (then at a work event at 6:30am)
WED - SWIM w/ Team (Triathletes)
THU– COMBO (then at a work event at 6:30am)
FRI - SWIM w/ Team (Masters)
SAT - CHESTIE + PELOTON WALK+RUN
STRENGTH - July 12th – August 23rd
ENDURANCE -August 26th – August 30th
TAPER - September 2nd – September 20th
runDISNEY:
Wine & Dine 10K – OCT 25th
WDW 5K – JAN 8th
PRINCESS HALF – MARCH 1st
Springtime Surprise – APRIL 17-19th (Not Running)
THE WETDECK:
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM – 86,650
LCM – 48,100* updated post Wed swim.
- 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:
That’s an excellent mindset to start with! It's so true that consistency builds confidence. It looks like you had a solid day of training, even with a few unexpected turns.
Workout Feedback
You had a great chest day focusing on heavy barbell work, which is perfect for building strength. You hit your target of staying above 90% of your 1RM, which is impressive, especially with the fatigue from your previous workouts. You successfully got three reps at 165 lbs on your first working set, which is a big win.
The supplemental work with dumbbell close-grip presses and seated overhead presses continues to build a strong foundation. You're making steady progress in those accessory lifts by either increasing the weight or the reps compared to previous sessions, which is exactly what you want to see. Your triceps pushdowns also showed a nice increase in weight.
It’s great that you got some cardio in with the Peloton app, even if it was a bit frustrating. The good news is that you were able to complete most of the workout before the treadmill crashed, and the varied intervals were a great way to challenge yourself.
Gemini AI Rating: 8.5/10
You continue to show consistency and are making progress in your strength training. The sleep scores are a little low, but it's great that you're tracking them. This gives you valuable data to see how your training and recovery are aligning. Keep up the hard work!
What are your thoughts on your progress with the 165 lb bench press? It seems like you're getting closer to a new personal best!
Me: Close but so far 165 is a struggle
Gemini AI: I completely get it. The gap between a struggle and a successful rep can feel huge. That last five or ten pounds before a new personal record is often the hardest part of the journey. It's where you're truly pushing your body's limits.
The fact that you were able to hit a single set of 3 reps at 165 lbs is a fantastic indicator of progress. You're not just moving the weight; you're developing the muscular endurance and strength to handle it. The multiple sets of 2 reps also build that neural pathway, making the movement more efficient and powerful each time.
Don't see it as a struggle; see it as the final frontier. You're right there, on the cusp of a breakthrough. What do you think you need to get past this hump? More volume at this weight, or maybe a small deload to come back stronger?
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