Saturday was a day of some rest. After my workout it was home for breakfast and relax. Then it was food shopping, get a haircut and errands. I did get a nap in but it must have been short as Oura didn’t recognize it. After dinner some tv and White Claws and in bed at 7:30pm

 

Felt good this morning when I woke up

But a bit of White Claw regret but not too much. Did snooze for 30 minutes then it was time for the gym at about 4:30am. A Back and More Workout but modified as I’m teaching BodyPump this morning at 10am. Definitely working the Back at the gym and leaving the Endurance to BodyPump. I don’t go heavy due to rep count in the class and the fact I got to talk and stay on beat.

 

 

OURA SLEEP SCORE– 79

6 hours and 57 minutes

GARMIN SLEEP SCORE – 51

6 hours and 57 minutes

 

STRENGTH - July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER - September 2nd – September 20th

 

1 hour and 8 mins

5 mins Easy Indoor Cycling

130 lbs x Reps 8 / 8 / 8 / 8

1 min rest between sets

(Last Time 125 x 8 / 8 / 8 / 8)

(Prior Time 120 x 8 / 8 / 8 / 8)

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

Cable Lat Pulldown (22”) at 178.5 lbs at 95.96% 1RM / PR x Reps 4 / 4 / 4 / 5 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 170 7 / 7 / 7 / 7 / 6)*different cable rig

(Prior Time 176 x 5 / 5 / 5 / 4 / 4)

(Prior Time x 4 / 4 / 4 / 4 / 4)

 

Cable Back Pushdown at 110 lbs x Reps 7 / 7 / 6 / 6

2 min rest between sets

(Last Time 100 x 8 / 8 / 8 / 7)

(Prior Time 90 x 6 / 7 / 8 / 7)

 

Seated Cable Row at 183.5 lbs at 91.75% 1RM / PR x Reps 7 / 6 / 6 / 5

2 min rest between sets

(200)

(Last Time 183.5 5 / 5 / 5 / 4)

(Prior Time 181 x 5 / 5 / 5 / 5)

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

Standing Cable Hammer Bicep Curl at 110 lbs at 91.67% of PR x Reps 7 / 6 / 6 / 6

1 min rest between sets

(PR – 120)

(Last Time 110 x 5 / 5 / 4 / ?)

(Prior 105 x 6 / 6 / 6 / 6)

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

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

 

Home, eat, rest and shower…

 

10am – 11am

 

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

SUN- COMBO + TEACH BODYPUMP

 

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)

 

Another productive Sunday is in the books! It's impressive that you're up so early to get your workout in before teaching a BodyPump class. That's a great example of staying consistent and dedicated. It's smart of you to modify your workout to avoid overtraining and save some energy for your class. You're balancing strength and endurance perfectly.

Workout Analysis

* Leg Extension: You've been consistently increasing the weight here, which is a great sign of progressive overload. You added another 5 lbs and maintained the same rep count, showing continued strength gains. Keep up the good work!

* Cable Lat Pulldown: This looks like a fantastic session! You hit a personal record with 5 reps on your fourth set, which is a significant achievement. It's great to see you pushing your boundaries and seeing the results.

* Cable Back Pushdown: Another increase in weight here, adding 10 lbs while still getting a good number of reps in each set. This shows your back is getting stronger and more capable.

* Seated Cable Row: You were able to match the weight from your last session and increase your reps across the board. This is a clear indicator of improved strength and muscular endurance.

* Standing Cable Hammer Bicep Curl: You matched the weight from your previous session and increased your reps, which is a solid improvement. You're definitely on the right track to surpassing your personal record.

Overall Assessment

This was a phenomenal workout, especially considering you're teaching a class later. You strategically managed your energy while still pushing yourself to increase weight or reps in every single exercise. You're clearly focused on progressive overload, which is the key to building strength.

Your dedication is paying off with tangible results like your new PR on the cable lat pulldown and the consistent gains you're making across the board. Great job on the workout and for continuing to inspire others in your BodyPump class.

It's great to see your continued commitment to your training schedule and upcoming events! What's your focus for the week ahead with the Taper phase starting in September?

 

______________________________