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OURA SLEEP SCORE– 78

7 hours and 16 minutes

GARMIN SLEEP SCORE – 40

4 hours and 33 minutes

 

STRENGTH - July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER - September 2nd – September 20th

 

1 hour and 32 minutes

6 mins Easy Indoor Cycling

125 lbs x Reps 8 / 8 / 8 / 8

1 min rest between sets

(Last Time 120 x 8 / 8 / 8 / 8)

(Prior Time 115 x 8 / 8 / 8 / 8)

(Prior Time 110 x 8 / 8 / 8 / 8)

 

Cable Lat Pulldown (22”) at 176 lbs at 94.62% 1RM / PR x Reps 5 / 5 / 5 / 4 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 176 x 4 / 4 / 4 / 4 / 4)

(Prior Time 172.5 x 4 / 4 / 4 / 4 / 3)

(Prior Time 170 x 4 / 3 / 4 / 4 / 5)

 

Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 65 lbs at 100% 1RM / PR x Reps 4 / 5 / 5 / 4 / 3

2 min rest between sets

(32.5 lbs on each side)

(Last Time 60 x 6 / 6 / 5 / 5 / 5)

(Prior Time 60 x 5 / 5 / 5 / 5 / 4)

(Prior Time 60 x 4 / 4 / 5 / 4 / 3)

 

Seated Cable Row at 183.5 lbs at 91.75% 1RM / PR x Reps 5 / 5 / 5 / 4

2 min rest between sets

(200)

(Last Time 181 x 5 / 5 / 5 / 5)

(Prior Time 178.5 x 6 / 6 / 6 / 5)

(Prior Time 176 x 7 / 7 / 5 / 5)

 

Cable Back Pushdown at 90 lbs x Reps 6 / 7 / 8 / 7

2 min rest between sets (New Movement)

 

Standing Cable Hammer Bicep Curl at 110 lbs at 91.67% of PR x Reps 5 / 5 / 4

1 min rest between sets

(PR – 120)

(Last Time 105 x 6 / 6 / 6 / 6)

(Prior Time 105 x 6 / 6 / 5 / 5)

(Prior Time 102.5 x 6 / 6 / 6 / 5)

 

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

SUN- COMBO

 

Wine & Dine 10K – OCT 25th

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

Springtime Surprise – APRIL 17-19th (Not Running)

 

SCY- 35,950

SCM – 86,650

LCM – 48,100* updated post Wed swim.

 

- 24th Annual Gainesville Senior Games

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

TBD

- T.V. Senior Games April 18 & 19, 2026

TBD

 

Based on the information you provided, here's an analysis of your workout.

Workout Summary

Your workout on Sunday, August 3rd, was a "little legs, back, and biceps" session that lasted 1 hour and 32 minutes. You started with a 6-minute easy indoor cycling warm-up.

Strength Performance

You're in your Strength training block, which is a great time to focus on progressive overload, and you're doing an excellent job of it.

* Seated Leg Extension: You successfully increased the weight to 125 lbs while maintaining your reps. This shows consistent progress and is a fantastic example of progressive overload.

* Cable Lat Pulldown: You maintained a high weight (176 lbs) and pushed your reps on the first three sets, even though your last two sets were slightly lower than your last workout. Pushing to a new rep max on the first three sets at a high percentage of your 1RM is a solid effort.

* Standing Curlbar Curls: This was a standout lift. You not only hit a new personal record (PR) by increasing the weight to 65 lbs but also pushed past your previous rep counts at a slightly lower weight. This is a big win.

* Seated Cable Row: You increased the weight to 183.5 lbs and matched your rep count from the previous workout. This is another great example of progressive overload.

* Cable Back Pushdown: As a new movement, you established a solid baseline with reps of 6, 7, 8, and 7 at 90 lbs. This is a good starting point to build from in future workouts.

* Standing Cable Hammer Bicep Curl: You increased the weight to 110 lbs, which is a high percentage of your PR, but saw a slight drop in reps compared to your last workout. It’s still a strong effort at a higher weight.

Overall Assessment

This was a very strong workout, especially considering you're at the tail end of your Strength block. You demonstrated consistent progressive overload on most of your exercises, particularly with the new PR on your curlbar curls. It's clear you're pushing your limits and making significant gains.

Sleep and Recovery

The discrepancy between your Oura and Garmin sleep scores is interesting.

* OURA: 78 (7h 16m)

* GARMIN: 40 (4h 33m)

The difference in reported sleep duration is significant. While Oura tends to be more detailed in its analysis, it's worth considering the data from both devices to get a fuller picture. Your Oura score of 78 suggests a pretty good night of sleep, which is great for recovery. However, the Garmin score is low, so it might be helpful to look at the underlying data from both to see what caused the major difference. The lower score on Garmin could be a sign you weren't fully recovered.

Considering your demanding schedule with a full week of swimming, chest day, and combo workouts ahead, prioritizing recovery will be key. Listening to your body will be important, especially with your work events, and the varying workout volume.

Looking Ahead

Your upcoming week is full of activity, including swims with two different teams and a mix of lifting.

* Monday, Wednesday, Friday: Masters and Triathlete swims.

* Tuesday, Thursday, Sunday: Chest and Combo workouts.

* Tuesday and Thursday: Early work events.

You're clearly dedicated to your training, and your current Strength block is showing excellent results. You’ll be entering your Endurance phase soon, so the focus will shift. It's a great time to dial in your nutrition and sleep to support your continued progress.

This was a high-quality workout that demonstrated great effort and progression. Keep it up!

Do you have any questions about the data or your upcoming training schedule?

 

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