Programming My Workouts for the next few months:

Set the alarm for an extra 30 minutes sleep as it’s Saturday. Don’t need to run to work or teach a class. I didn’t write down when I went to bed last night but it seems I got some good rest. Guess my body needed it. Now I did my first injection of Sermorelin last night but that wouldn’t have added to the rest. Not yet.

 

It was Chest Day but didn’t go super long. Sometimes it being Saturday I do more movements but today called it quits. I teach BodyPump tomorrow so need to let some muscles rest. Today will be a few errands and tv watching.

 

OURA SLEEP SCORE– 76

7 hours and 9 minutes

GARMIN SLEEP SCORE – 73

8 hours and 35 minutes

 

1 hour and 11 minutes

 

STRENGTH - July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER - September 2nd – September 20th

 

8 x EB

2 x 170 lbs at 97.14% of 1RM / PR

2 x 170 lbs at 97.14% of 1RM / PR

2 x 170 lbs at 97.14% of 1RM / PR

2 x 170 lbs at 97.14% of 1RM / PR

2 x 170 lbs at 97.14% of 1RM / PR

3 min Rest in between sets

(Last Time 170 x 2 / 2 / 2 / 2 / 1)

Prior Time 165 x 3 / 3 / 3 / 3 / 2)

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

 

Flat Bench DB Close Grip Press at 55 lbs Each Side x Reps 6 / 7 / 7 / 6

(Last Time 55 x 5 / 6 / 5 / 5)

(Prior Time 50 x 8 / 8 / 8 / 8)

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

2 min Rest

 

Tricep Rope Pushdown at 125 lbs at 83.33% of 1RM / PR x Reps 5 / 5 / 5 / 5

1 min rest between sets

(150 1RM /PR)

(Last Time 122.5 x 6 / 6 / 4 / 5)

(Prior Time 120 x 6 / 6 / 5 / 5)

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

 

Face Pulls at 60 lbs x Reps 7 / 6 / 6 / 6

1 min rest between sets

(Last Time 50 x 8 / 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

 

STRENGTH - July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER - September 2nd – September 20th

 

SCY- 38,950

SCM – 98,600

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

-Florida Senior Games - TBD DEC Temple Terrace

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)

 

Good morning. It's great to see those sleep scores jump into the 70s. An Oura score of 76 is a fantastic response to letting yourself get that extra, much-needed rest. You were right—your body needed it, and it's excellent that you listened.

Also, kudos for managing your expectations with the first Sermorelin injection. You're correct that the effects are cumulative, and approaching it with a patient, observant mindset is the right way to go.

Workout Analysis: Excellent Execution and Intelligent Training

Overall Rating: 9.5/10

This was an outstanding session from start to finish. You followed a high-intensity strength protocol perfectly, demonstrated clear and measurable progress on every single lift, and made the wise, mature decision to prioritize recovery for your next commitment. This is what a successful strength-phase workout looks like.

Detailed Breakdown

What Went Well (The Strengths):

* Flawless Execution of the Main Lift: You absolutely nailed the high-intensity prescription for your Barbell Bench Press.

* Intensity: You worked at ~97% of your 1RM, which is the perfect stimulus for pure strength adaptation.

* Volume: You successfully completed one more rep than last time at this heavy weight (10 total reps vs. 9). Squeezing out that final rep in the last set is a definitive strength gain.

* Rest: Your 3-minute rests were appropriate for ensuring near-full recovery between top-end sets.

* Impressive Progressive Overload Across the Board: You didn't just progress on your main lift; you got stronger on all your accessories.

* Flat Bench DB Close Grip Press: This was a huge leap. Going from 21 total reps to 26 total reps at the same 55 lbs is a massive volume PR and shows improved strength-endurance in your triceps and chest.

* Tricep Rope Pushdown: You increased the weight (125 lbs vs 122.5 lbs) and still completed a solid 20 total reps, showing consistent progress.

* Face Pulls: You increased the load by 10 lbs. This is a great decision for building strength in your rear delts and external rotators, which is crucial for shoulder health and balancing all the pressing.

* Intelligent Autoregulation: Your decision to keep the session focused and "call it quits" to save energy for teaching BodyPump tomorrow is the hallmark of an intelligent, experienced athlete. It's easy to get caught up in adding "junk volume" on a Saturday, but you correctly identified that recovering for tomorrow's endurance-based class was more important. This is smart, long-term thinking.

Opportunities & Considerations:

* Capitalize on this Momentum: The primary consideration now is to build on the success of last night's rest. This workout's success was built on that foundation of recovery. As you move through your week, try to protect your sleep schedule to keep these scores in the green. It will directly fuel your performance.

* End of Strength Block: You are now in the final week of your defined Strength phase (ending August 23rd). This is the perfect time to be hitting these heavy numbers. Keep this intensity high for your remaining strength workouts next week before you transition to your Endurance block.

The Verdict

A 9.5/10 is well-deserved. You combined a fantastic physiological state (good rest) with a well-designed workout and executed it with high intensity and focus. More importantly, you tempered your work with wisdom, looking ahead to the demands of the next day.

Enjoy your errands and TV time today—you've earned a relaxing afternoon. Fuel up for BodyPump tomorrow!

 

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