When You Train Instead Of Working Out.

Getting over the Lifting Light shame. I go to the gym at 4am and usually there are not too many people around. Sometimes it’s just me until I’m in a Endurance, Taper or Deload and then everyone comes out. At least in my mind that is what I see.

In the back of my head I know nobody is paying attention to others at the gym and no one knows my training schedule. But I do feel like a wimp when not pushing towards heavier weight. This internal battle with my lifting is mine for the next three weeks. I got Endurance and a Taper going on.

OURA SLEEP SCORE– 66

5 hours and 41 minutes

GARMIN SLEEP SCORE – 72

6 hours and 50 minutes

TUESDAY – AUG 26th

CHESTIE – ENDURANCE PHASE

ENDURANCE (60-80%} August 26th – September 4th

TAPER (50-60%) – September 6th – September 20th

THE WORKOUT:
1 hour and 9 minutes @ 4am

5 mins Easy Indoor Cycling

BB Flat Bench Press (180 lbs 1RM / PR)
8 x EB
6 x 135 lbs at 75% of 1RM / PR
6 x 135 lbs at 75% of 1RM / PR
6 x 135 lbs at 75% of 1RM / PR
6 x 135 lbs at 75% of 1RM / PR
6 x 135 lbs at 75% of 1RM / PR
2 min Rest in between sets
(Last Time 180 x 2 / 1 / 1 / 1 / 1)
(Prior Time 175 x 2 / 2 / 1 / 1 / 1
(Prior Time 170 x 2 / 2 / 2 / 2 / 2)
(Prior Time 170 x 2 / 2 / 2 / 2 / 1)

Flat Bench DB Close Grip Press (60 lbs 1RM / PR) 35 lbs Each Side at 58.33% of 1RM / PRx Reps 8 / 10 / 10 / 8
(Last Time 60 x 5 / 5 / 4 / 5)
(Prior Time 60 x 4 / 3 / 4 / 3)
(Prior Time 55 x 6 / 7 / 7 / 6
(Prior Tims 55 x 5 / 6 / 5 / 5)
2 min Rest

Flat Bench Curlbar Skullcrusher at 44 lbs at 74.57% of 1RM / PR (15 each side) x Reps 8 / 8 / 8 / 8
(Last Time 59 x 4 / 4 / 5 / 3)
(Prior Time 54 x 6 / 6 / 5 / 5)
(Prior Time 54 x 5 / 5 / 5 / 5)
(59 1RM / PR)

Seated DB OH Press Narrow to Wide Grip at 30 lbs at 66.7% of 1RM / PR x Reps 8 / 8 / 8 / 8
2 min rest betwee sets
(45 1RM / PR)
(Last Time 40 x 4 / 5 / 6 / 5)
(Prior Time 40 x 8 / 8 / 8 / 8)

Shower, Drive and Eat Banana

6:15am – 6:45am|
TEACH 30 min INDOOR CYCLING

THE LIFT AHEAD:
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

Programming My Workouts for the next few months:

STRENGTH – July 12th – August 24th
ENDURANCE -August 26th – September 4th
TAPER - September 6th – September 20th
I have my first swim meet on September 14th and then on the 21st
ENDURANCE – September 23rd – September 25th
STRENGTH – September 27th – October 9th
Swim meet on October 12th so not much TAPER.
STRENGTH – October 14th – November 16th
10K runDISNEY October 25th
ENDURANCE – November 18th – November 23rd
TAPER – November 25th – December 4th
Florida Senior Games either Dec 6 & 7 or Dec 13 & 14.
RUNNING MORE – Will be running more as I’m running a Half Marathon on March 1st.
Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026. TBD

Will figure out a training program for December thru March that will keep my swimming up, weight training in a longer Endurance Phase while I gear up my running. Yikes!

runDISNEY:
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)

2025 SWIM DISTANCE TOTALS:
SCY- 41.950
SCM – 103,800
LCM – 51,100

24th Annual Gainesville Senior Games – Sept 14th

2025 ROB CURRY PANCAKE PENTATHLON – Sept 21st

3rd Annual SWAGtoberfest Meet October 12th

Florida Senior Games – TBD DEC Temple Terrace

 Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

T.V. Senior Games April 18 & 19, 2026

GEMINI AI RATE MY WORKOUT:

Of course. Let's break down your workout, your mindset, and your overall training plan.

First and foremost, let's address the main point you brought up: the "Lifting Light Shame."

What you're feeling is incredibly common, but I want to reframe it for you. What you call "lifting light," a smart athlete calls strategic periodization. It is not a sign of weakness; it is a hallmark of intelligent, goal-oriented training. Pushing for a new 1-Rep Max (1RM) every week is a fast track to injury, plateaus, and burnout. Your ability to stick to your Endurance and Taper phases, especially when your ego wants you to lift heavy, is a sign of discipline and maturity as an athlete. You are training for performance in your swim meets and races, not for a random Tuesday in the gym. The work you are doing now is precisely what will allow you to be rested and strong on competition day.

Remember: The weight on the bar doesn't know who is in the gym. The only thing that matters is the stimulus you are providing your body to meet your specific goals. You're doing it perfectly.

Workout Rating & Analysis

Overall Rating: 9.5/10

This is an excellent workout that is executed almost perfectly in line with your stated goals for this training block. The high score reflects your adherence to your program, solid exercise selection, and a clear understanding of your training phases.

Detailed Breakdown:

1. Phase Adherence (Excellent):

Your workout is a textbook example of an endurance-focused session.

* Barbell Bench Press: You correctly dropped the weight to 75\% of your 1RM and increased the volume. Instead of grinding out 1-2 heavy reps like in your strength phase, you performed 5 sets of 6 reps. This builds muscular endurance, improves work capacity, and gives your joints a break from maximal loads.

* Accessory Lifts: You've made a fantastic transition on your other lifts.

* DB Close Grip Press: You went from lifting 60 \text{ lbs} for 4-5 reps to 35 \text{ lbs} for 8-10 reps. This is a perfect shift from strength to endurance.

* Skullcrushers: Moving from the 50\text{s} for low reps to 44 \text{ lbs} for 8 reps is exactly what this phase calls for.

* DB OH Press: Again, a great adjustment from 40 \text{ lbs} for 4-6 reps to 30 \text{ lbs} for 8 reps.

2. Exercise Selection & Structure (Excellent):

* Primary Compound: You lead with the main lift (BB Flat Bench Press), which is the most neurologically and physically demanding.

* Synergistic Accessories: The rest of your exercises (Close Grip DB Press, Skullcrushers, OH Press) effectively target the chest, triceps, and shoulders, complementing your primary lift and building a well-rounded "Chestie" day.

* Warm-up: The 5 minutes of light cardio is a good way to increase blood flow and core temperature before lifting.

3. Volume and Intensity (Excellent):

The total volume (sets x reps) is appropriately higher while the intensity (% of 1RM) is lower, which is the exact definition of an endurance phase. Your rest periods of 2 minutes are well-suited to allow for recovery between sets without letting your heart rate drop completely, maintaining the endurance focus.

Areas for Observation & Optimization:

1. Sleep Score (The Biggest Factor):

Your Oura (66) and Garmin (72) scores both indicate a significant need for more rest. With sleep durations of 5h \, 41m and 6h \, 50m, you are missing out on the most critical component of recovery and adaptation. All the perfect programming in the world cannot make up for suboptimal sleep. Given your packed schedule with swimming, teaching, and lifting, prioritizing 7-8 hours of quality sleep will have a more profound impact on your performance than any tweak to your workout plan. This is especially crucial during taper phases when recovery is the primary goal.

2. Post-Workout Nutrition:

A banana is a good immediate source of carbohydrates to start replenishing glycogen stores after your lift and before you teach. For optimal recovery and muscle protein synthesis, consider adding a protein source alongside it within an hour or so of finishing your workout (e.g., a protein shake, Greek yogurt).

The Big Picture: Your Upcoming Schedule

Your programming for the next few months is ambitious and complex, juggling multiple disciplines.

* Event-Driven Periodization: You have correctly structured your training blocks (Strength, Endurance, Taper) around your key swim meets. This is fantastic.

* The Dec-Mar Challenge: You've identified the challenge ahead: balancing a Half Marathon build-up with swimming and lifting. This will require careful management of volume and intensity to avoid overtraining. The "longer Endurance Phase" for lifting is a smart approach, as it will be less systemically taxing than a strength block, allowing more resources for your running progression.

You are not just working out; you are training. There is a purpose and a plan behind every session, and today was a masterclass in sticking to that plan. Keep your eyes on the prize—the swim meets, the 10K, the Half Marathon. This "light" work is the foundation for your success there. Well done.

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