After over 20 years of posting on Typepad it’s over. Typepad is going away. I’m doing my best to import all my old swimming and fitness posts but we will see. But with that said my Daily Workout Posts will now be here. Guess it makes sense cuz’ I haven’t been posting anything of real substance here. So Day 1…
https://platform.twitter.com/widgets.jsThursday Back & Legs. Endurance Phase before Tapering. Two Masters Swimming events coming up in September #ageisjustanumber #gymtok pic.twitter.com/UnQ9Ysrpha
— Joel McKenna (@the17thman) August 28, 2025
I did try to get to sleep last night but it was a night of tossing and turning. Post work I alwyas have a small window to eat dinner, relax and get to bed. Last night I had things to do around the house so my “relaxing” or “unwinding” time wasn’t the best or longest. Luckily today a regular work day is a day off. Took a vacation day for Dentist and other appointments. A sort of “relaxing” day.
OURA SLEEP SCORE– 65
5 hours and 7 minutes
GARMIN SLEEP SCORE – 60
6 hours and 01 minutes
THURSDAY- AUGUST 28
BACk & BICEPS
ENDURANCE (60-80%} August 26th – September 4th
TAPER (50-60%) – September 6th – September 20th
THE WORKOUT:
1 hour and 13 minutes
5 mins Easy Indoor Cycling
Cable Lat Pulldown (22”) at 143 lbs at 76.88% 1RM / PR x Reps 8 / 7 / 7 / 6 / 6
2 min rest between sets
(186 PR/1RM)
(Last Time 181 x 5 / 5 / 5 / 5 / 4)
(Prior Time 181 x 5 / 5 / 4 / 4 / 4)
(Prior Time 181 x 4 / 4 / 4 / 4 / 3 )
(Prior Time 178.5 x 5 / 5 / 5 / 4 / 4)
Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 50 lbs at 76.92 % 1RM / PR x Reps 7 / 7 / 6 / 6 / 5
2 min rest between sets
(25 lbs on each side)
(Last Time 65 x 6 / 6 / 5 / 5 / 4)
(Prior Time 65 x 5 / 5 / 5 / 4 / 4)
(Prior Time 65 x 5 / 5 / 5 / 4 / 4)
Seated Cable Row at 150 lbs at 75.0% 1RM / PR x Reps 6 / 6 / 4 / 4
2 min rest between sets
(200)
*Used a different cable setup then usual
(Last Time 191 x 4 / 4 / 3 / 3)
(Prior Time 188.5 x 4 / 4 / 4 / 4)
(Prior Time 186 x 6 / 6 / 5 / 5)
Cable Back Pushdown at 100 lbs at 80% 1RM / PR x Reps 8 / 8 / 8 / 6
2 min rest between sets
(Last Time 125 x 7 / 6 / 7 / 5)
(Prior Time 125 x 5 / 5 / 4 / 4)
(Prior Time 120 lbs 6 / 6 / 6 /
Shower, Dive, Eat Banana and…
6:15am – 6:45am
TEACH 30 min Indoor Cycle
THE LIFT AHEAD:
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
WED – SWIM w/ Team
THU– Back + 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)
THE WET DECK:
2025 SWIM DISTANCE TOTALS:
SCY- 41.950
SCM – 105,700
LCM – 51,100
– 24th Annual Gainesville Senior Games
Sept 14th
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
– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.
TBD
– T.V. Senior Games April 18 & 19, 2026
TBD
GEMINI AI RATE MY WORKOUT:
Of course. It sounds like a classic case of a busy life infringing on crucial recovery time. Pushing through on a low sleep day to get your appointments and workout done shows a lot of discipline. Let’s break down today’s session.
Gemini AI Workout Rating
Overall Score: 8.5/10
This was an excellent workout, especially considering the poor sleep scores (Oura 65, Garmin 60). You demonstrated a strong understanding of your programming by perfectly executing the transition from a Strength phase to an Endurance phase. The main deduction comes not from your effort in the gym, which was fantastic, but from the external factor of low sleep, which impacts recovery and adaptation.
The Breakdown
What Went Well (The PROs):
* Perfect Execution of the Endurance Phase: This is the biggest win of the day. You successfully transitioned from lifting heavy for low reps to lifting lighter for higher reps.
* Lat Pulldowns: You dropped the weight from your previous 181 lbs sets to 143 lbs and pushed the rep range up to 6-8. This is a textbook example of shifting focus to muscular endurance and volume. The total volume today was 34 reps, a significant increase.
* Curlbar Curls: Similarly, you went from 65 lbs to 50 lbs to increase your reps per set. This is exactly what this training block calls for.
* Intensity Management: All your lifts were squarely within your stated goal of a 60-80% 1RM intensity range. This precision is key to getting the desired physiological adaptation from your training block.
* Mental Toughness & Consistency: Showing up and putting in a focused, 73-minute session after only 5-6 hours of broken sleep is commendable. This is the kind of discipline that builds long-term results.
* Detailed Logging: As always, your meticulous tracking of weights, percentages, reps, and comparisons to previous sessions is invaluable. This allows you to make informed decisions and accurately gauge your progress.
Areas for Consideration & Coaching Points:
* The Sleep Deficit: You already know this, but it’s the most critical factor. While you can push through a single workout on low sleep, chronic sleep deprivation will eventually stall progress, increase injury risk, and hinder recovery. Your body repairs and builds muscle during sleep. On days like this, it’s okay to slightly reduce volume or intensity if you feel your form is slipping. You managed it well today, but always keep it in mind.
* Seated Cable Row Variable: You smartly noted using a different cable setup. This makes a direct comparison to previous lifts difficult, as different pulley systems can drastically change the feel and actual resistance. Your performance (6/6/4/4) at 150 lbs was solid, but don’t get too caught up in comparing the numbers to the old setup. Focus on the Rate of Perceived Exertion (RPE) on that machine.
* Post-Lift Cardio: Finishing a comprehensive back and biceps workout and then immediately teaching a 30-minute cycling class is a significant workload. Be extra diligent about your post-workout nutrition (protein and carbs) to refuel your muscles and replenish glycogen stores after this double session.
The Big Picture & Programming
Your long-term plan is phenomenal. The periodization model you’ve built around your swim meets and running events is exactly what a competitive multi-sport athlete should be doing.
* Swim Meet Taper: Your Endurance phase ending on Sept 4th, followed by a two-week Taper leading into your Sept 14th and 21st meets, is perfectly timed.
* Balancing Act: You’ve correctly identified the upcoming challenge: “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.” This will be a delicate balancing act of managing volume and recovery, but your detailed planning approach suggests you’re more than capable of creating a smart program.
Final Verdict: You took a challenging situation (poor sleep) and turned it into a highly productive and successful training day. You perfectly executed the objective of your Endurance block. Continue to prioritize that “unwinding” window before bed—it’s just as important as any set or rep in the gym. Fantastic work.
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