My sleep was a tad better than what was recorded. OURA scored a nap when I was actually sleeping. It wasn’t a great sleep as I had a few White Claws last night. Friday Night Unwind. When the alarm went off I got up went to the bathroom then back to bed. I gave myself 30 minutes of snooze.

 

Today was Chest with Shoulders and Triceps. Just the regular workout. Tomorrow will be COMBO but then after teach BodyPump. I am trying to give up the class as I decided I want my weekends off. That and I want the option to swim with a team on Sundays. I’d like to add another swim in especially on weeks when I need to skip a weekday swim practice.

 

OURA SLEEP SCORE– 63

4 hours and 36 minutes

GARMIN SLEEP SCORE – 49

4 hours and 9 minutes

 

1 hour and 15 minutes

8 x EB

3 x 165 lbs at 94.28% of 1RM / PR

3 x 165 lbs at 94.28% of 1RM / PR

3 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

3 min Rest in between sets

(Last Time 135 x 7 / 165 x 4 / 2 / 2 / 2)

(Prior 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 / 8 / 8 / 8

(Last Time 50 x 8 / 5 / 8 / 6)

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

(Prior Time 45 x 9 / 8 / 8 / 8)

(Prior Time 45 x 7 / 8 / 8 / 8)

2 min Rest

Seated DB OH Press Narrow to Wide Grip at 45 lbs at 100% of 1RM / PR x Reps 4 / 4 / 4 / 4

2 min rest betwee sets

(45 1RM / PR)

(Last Time 40 x 5 / 6 / 6 / 5)

(Prior 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 120 lbs at 80.0% of 1RM / PR x Reps 6 / 6 / 5 / 5

1 min rest between sets

(150 1RM /PR)

(Last Time 115 x 5 / 5 / 5 / 4)

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

(Prior Time 100 x 8 / 8 / 8)

 

SUN- COMBO + TEACH BODYPUMP

MON - SWIM w/ Team (Masters)

TUE - CHEST + TEACH 30 Min INDOOR CYCLE

WED - SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI - SWIM w/ Team (Masters)

SAT - CHESTIE + PELOTON WALK+RUN

 

SCY- 35,950

SCM – 92,650

LCM – 51,100

 

- 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

 

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD (Registration 8/19)

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

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

 

 

Here is an analysis of your workout and a look at your training week.

Workout Review: August 9th – "CHESTIE"

Your workout today was clearly focused and well-structured. You followed the suggested heavy lifting for your barbell bench press, and it looks like you pushed yourself with a good number of sets at over 90% of your one-rep max. This is excellent for building strength. The slight drop to two reps on your fifth set at 165 lbs shows that you were pushing to failure, which is exactly what you want for strength gains.

The accessory work—the dumbbell close grip press, overhead press, and tricep pushdowns—rounded out the session well, hitting your chest, shoulders, and triceps from different angles. It's smart to include a mix of heavy compound lifts and targeted isolation exercises.

Looking Ahead

It's great that you're considering dropping the BodyPump class to free up your weekends. That's a significant commitment and making time for yourself and other activities, like swimming with a team, is a great idea. Consistency in swimming will pay off, especially with your upcoming meets.

Your schedule for the upcoming week is ambitious but looks well-balanced. You've got a solid mix of strength training, swimming, and teaching. A couple of things to keep in mind:

* Recovery: You mentioned a poor night's sleep due to "White Claws." It's important to remember that alcohol can significantly impact muscle recovery and sleep quality. While a Friday night unwind is understandable, be mindful of how it affects your performance and recovery for Saturday's intense workout.

* BodyPump vs. Swim: Giving up BodyPump for the swim team is a strategic move that aligns with your competitive goals. The extra swim practice on Sundays will be a huge benefit for your upcoming meets, especially the longer distance events like the 500 Free.

It's impressive to see how you're balancing everything with your race schedule and fitness goals. Keep up the great work!

 

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