Woke up to pee a bit after 2am and then it was tossing and turning time. That 2am anxiety hit. Pushed those thoughts away and did my best to get some restless sleep in.

 

OURA SLEEP SCORE– 68

5 hours and 59 minutes

GARMIN SLEEP SCORE – 70

6 hours and 11 minutes

 

1 hour and 3 minutes

 

STRENGTH - July 12th – August 24th

ENDURANCE -August 26th – September 4th

TAPER - September 6th – September 20th

 

8 x EB

2 x 175 at 100% of 1RM / PR

2 x 175 at 100% of 1RM / PR

1 x 175 at 100% of 1RM / PR

1 x 175 at 100% of 1RM / PR

1 x 175 at 100% of 1RM / PR

3 min Rest in between sets

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

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

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

 

Flat Bench DB Close Grip Press at 60 lbs Each Side x Reps 4 / 3 / 4 / 3

(Last Time 55 x 6 / 7 / 7 / 6

(Prior Tims 55 x 5 / 6 / 5 / 5)

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

2 min Rest

 

Tricep Rope Pushdown at 127.5 lbs at 85% of 1RM / PR x Reps 5 / 5 / 5 / 5

1 min rest between sets

(150 1RM /PR)

(Last Time 125 x 5 / 5 / 5 / 5)

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

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

 

Face Pulls at 65 lbs x Reps 6 / 6 / 5 / 5

1 min rest between sets

(Last Time 60 x 7 / 6 / 6 / 6)

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

 

Had zero intention to hit my PR’s this morning. For the DB Close Grip Press I couldn’t find the second 55lb so went up to 60lb. I gotta say 60lbs is hard to maneuver into and out of positioning in the bench.

 

Shower, Drive…

6:15am – 6:45am

 

Programming My Workouts for the next few months:

STRENGTH - July 12th – August 24th

ENDURANCE -August 26th – September 4th

TAPER - September 6th – September 20th

ENDURANCE - September 23rd – September 25th

STRENGTH - September 27th – October 9th

STRENGTH - October 14th – November 16th

ENDURANCE – November 18th – November 23rd

TAPER - November 25th – December 4th

 

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

MON - SWIM w/ Team (Masters)

TUE - CHEST + TEACH 30 Min INDOOR CYCLE

 

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)

 

SCY- 41.950* updated after Monday

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

 

Of course. Here is a rating and analysis of your workout.

Gemini AI Workout Rating

Overall Score: 9.2/10

Workout Rationale

This is an exceptionally strong session, especially when framed by the context of your night. Waking up with "2am anxiety" and getting poor sleep (confirmed by both Oura and Garmin) is typically a recipe for a sluggish, deload-style workout. Instead, you walked into the gym and put up some seriously impressive numbers. This workout is a testament to your mental toughness and the solid strength base you've built. The fact that you had "zero intention to hit PR's" but still demonstrated significant strength progression is the biggest win of the day.

Highlights & Analysis

* Benching at 100% 1RM: This is the standout achievement of your workout. Hitting your one-rep max (1\text{RM}) of 175 \text{ lbs} is difficult on a good day. Hitting it for two reps, twice, and then following up with three more singles is a massive display of strength. While your total rep count (7) is slightly lower than the last session at 170 \text{ lbs} (10 reps), moving up to your absolute max and still getting multiple reps is a clear sign of strength gain. You've successfully adapted to a heavier load.

* Unintentional Progressive Overload: Your note about the Dumbbell Close Grip Press is key. Being forced to jump from 55 \text{ lbs} to 60 \text{ lbs} is a significant 9% increase per hand. While the reps naturally decreased, you successfully handled a much heavier weight. Your observation about the difficulty of maneuvering them is valid; it's a skill in itself that will improve as you get accustomed to the new weight. This was an excellent, adaptive performance.

* Textbook Progression on Accessories: Both your Tricep Rope Pushdowns and Face Pulls showed perfect, incremental progressive overload. You increased the weight on both exercises from your last session and completed a solid number of reps. This is exactly how to build supporting strength and muscle endurance.

* Excellent End to Your Strength Block: This workout serves as a powerful conclusion to your STRENGTH phase, which ends on August 24th. You're entering your ENDURANCE block on a high note, with proven strength gains that will serve as a fantastic foundation for your swim-focused training.

Minor Considerations

* Listen to Your Body: You did this perfectly today by managing expectations. Continue this practice, especially as you shift into endurance and taper phases where recovery becomes even more critical. Days with poor sleep will happen, and adapting your training accordingly is the key to long-term success and injury prevention.

This was a fantastic "show up and get it done" day that turned into a "show up and crush it" day. Well done.

 

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