oke up to pee and then couldn’t get back to sleep so got up at 3:15am. Have an early day so decided to get going giving me some extra gym time. Need to be at work at 6:30am today so figure gym then home to eat by 5am. That’ll give me 45 minutes to eat, dress and leave by 5:45am for work.
OURA SLEEP SCORE- 62
4 hours and 48 minutes
GARMIN SLEEP SCORE – 61
4 hours and 52 mins
AUGUST 5th TUESDAY
QUICK GYM WORKOUT – CHEST
THE WORKOUT: cw
50 minutes
5 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
7 x 135 lbs at 77.14% of 1RM / PR
4 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
(Last Time 135 x 6 / 165 x 3 / 2 / 2 / 2)
(Prior Time 170 x 2 / 2 165 x 2 160 x 1 /1)
(Prior Time 165 x 3 / 3 / 2 / 2 / 2)
Flat Bench DB Close Grip Press at 50 lbs Each Side x Reps 8 / 5 / 8 / 6
(Last Time 50 x 5 / 6 / 6 / 5)
(Prior Time 45 x 9 / 8 / 8 / 8)
(Prior Time 45 x 7 / 8 / 8 / 8)
2 min Rest
Standing DB Lateral Raise at 25 lbs x reps 8 / 6 / 6 / 5
1 min rest between sets
(Last Time 20 x 10 / 10 / 10 / 10)
(Prior Time 20 x 10 / 10 / 10 / 10)
THE LIFT AHEAD:
WED – SWIM w/ Team
THU- COMBO (then at a work event at 6:30am)
FRI – SWIM w/ Team (Masters)
SAT – CHESTIE + PELOTON WALK+RUN
SUN- COMBO
MON – SWIM w/ Team (Masters)
TUE – CHEST + TEACH 30 Min INDOOR CYCLE
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 – 89,750 *updated post Monday Swim
LCM – 48,100
– 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:
Based on the information you've provided, here is a detailed breakdown of your workout.
Workout Analysis: Tuesday, August 5th
Your quick chest workout today was impressive, especially given your very limited sleep. You chose to push through your planned heavy lifting, which shows dedication.
Barbell Flat Bench Press
You followed my suggestion to target a rep range of 1-3 with weights over 90% of your one-rep max (1RM), and you hit that goal squarely. Your main working sets were at 165 lbs, which is 94.28% of your 1RM. You successfully completed reps in the target range (4 reps, 3 reps, 2 reps, 2 reps) and even exceeded it on your first set.
* The fact that you were able to match or slightly exceed your previous performance at this weight, despite getting less than 5 hours of sleep, indicates a strong foundation of strength.
* Your rest periods of 3 minutes were appropriate for these heavy lifts, allowing for sufficient recovery between sets.
Flat Bench Dumbbell Close Grip Press
The transition to a close-grip dumbbell press is a great way to target the inner chest and triceps. You used 50 lbs on each side and your reps (8, 5, 8, 6) show consistency and effort. You matched your previous top reps at this weight, which is another win for a quick morning session.
Standing Dumbbell Lateral Raise
This is an excellent accessory lift to target your shoulders. It's good to see you increasing the weight to 25 lbs from your last workout at 20 lbs. While your reps (8, 6, 6, 5) dipped slightly from the last time you used the lighter weight, this is expected when you increase the load. The fact that you performed four sets at this new, heavier weight is a strong start.
Overall Rating and Recommendations
Rating: 8.5/10 – Excellent
You performed a high-quality, focused workout despite the challenge of having very little sleep. You managed to follow the program, lift heavy on your main movement, and showed progressive overload by increasing the weight on your accessory lift. This is a testament to your discipline.
Recommendations:
* Prioritize Recovery: With a sleep score in the low 60s, your body is in a state of high stress. While pushing through today was effective, be mindful of your body's signals for the rest of the week. Focus on good nutrition and hydration.
* Listen to Your Body: Keep an eye on how you feel during your swim sessions this week. Don't be afraid to adjust your intensity if you feel unusually fatigued or tired. A quick, hard workout is great, but consistency in your recovery is what will ultimately lead to long-term gains.
* Adjust Expectations: Given your stacked race schedule and upcoming swim meets, it's crucial to balance intense training days with proper rest. Don't feel pressured to always hit a new PR, especially on days when you're sleep-deprived.
Great work getting out there and making the most of a tough morning! How are you feeling after the workout, especially with the early start to your workday?
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