Saturday it is of a so-called 3-day weekend. Not so much for me as I’m going to work tonight to about 9pm. It’s no big deal but I’m short staffed so I’m going in to one of my centers and covering. It’ll be a slow night but I won’t be home to after 9:30pm which is later than my bedtime. Ugh!

On another note I went to a new Dentist the other day and he commented to me that he recognized me from the gym. Mind you not the one I teach cycling but the one I go to at 4am and avoid talking to anybody. Since I don’t even make eye contact or look at anybody I didn’t recognize him. I guess I should take it as a compliment that he recognized me. Must be doing something right.

OURA SLEEP SCORE– 74

5 hours and 35 minutes

GARMIN SLEEP SCORE – 69

5 hours and 36 minutes

SATURDAY – AUGUST 30th

CHESTIE – ENDURANCE PHASE

1 hour and 48 minutes (including tread power walk)

ZONES:

1 – 39:12

2 – 14.10

3 – 1:53

4 – 0:00

5 – 0.00

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

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

THE WORKOUT:

5 mins Easy Indoor Cycling

BB Flat Bench Press (180 lbs 1RM / PR)

8 x EB

8 x 135 lbs at 75% of 1RM / PR

7 x 135 lbs at 75% of 1RM / PR

7 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 135 x 6 / 6 / 6 / 6 /6)

(Prior Time 180 x 2 / 1 / 1 / 1 / 1)

(Prior Time 175 x 2 / 2 / 1 / 1 / 1

Flat Bench DB Close Grip Press (60 lbs 1RM / PR) 35 lbs Each Side at 58.33% of 1RM / PRx Reps 10 / 10 / 10 / 10

(Last Time 35 x 8 / 10 / 10 / 8

(Prior Time 60 x 5 / 5 / 4 / 5)

(Prior Time 60 x 4 / 3 / 4 / 3)

2 min Rest

Flat Bench Curlbar Skullcrusher at 44 lbs at 74.57% of 1RM / PR (15 each side) x Reps 9 / 9 / 8 / 8

(Last Time 44 x 8 / 8 / 8 / 8)

(Prior 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 9 / 9 / 8 / 8

2 min rest betwee sets

(45 1RM / PR)

(Last Time 30 x 8 / 8 / 8 / 8)

(Prior Time 40 x 4 / 5 / 6 / 5)

(Prior Time 40 x 8 / 8 / 8 / 8)

20 min PELOTON POWERWALK Class

1 min on my own

1 min Intro

1:45 Warm Up / Brisk Walk 2.7 0% Incline

30 sec build

30 sec 4.0

Walk 1.0

30 sec build

30 sec 4.1

Walk 1.0

2 min 3.8 reducing speed every 30 secs

10 min – 3.4

Walk 1.0

30 sec at 4.2

Walk 1.0

30 sec at 4.2

Walk 1.0

1 min at 4.2

Cooldown

Tot 1.03 miles

THE LIFT AHEAD:

SUN- COMBO + TEACH BODYPUMP

MON – SWIM (No Coached Workout but may go on my own)

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

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

Announcer for Running of the Squares 5k October 18th

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 – 105,700

LCM – 54,100

– 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’s great to see such detailed tracking of your fitness journey. It shows a high level of dedication. Here is my analysis and rating of your workout and overall plan.

Overall Rating: 8.8/10

This was an excellent and highly productive training session that perfectly aligns with your stated goals. You demonstrated clear, measurable progress on every single lift, which is the gold standard for a successful workout. The rating is just shy of perfect only due to external factors—namely, sleep—which are crucial for long-term recovery and adaptation.

Analysis of Your Workout

What Went Well (The Positives)

* Textbook Progressive Overload: This is the standout feature of your workout. You improved on every single lift compared to your last session.

* BB Flat Bench Press: You increased your total volume significantly. Last time you did 30 reps (6×5) at 135 lbs. Today, you completed 34 reps (8+7+7+6+6). This is a fantastic jump in work capacity, which is the primary goal of an endurance phase.

* DB Close Grip Press: A perfect 10/10/10/10 shows a massive improvement in muscular endurance and control from your last session of 8/10/10/8.

* Skullcrushers & OH Press: You successfully added a rep to your first two sets on both exercises (from 8/8/8/8 to 9/9/8/8). This is precisely the kind of incremental gain that builds a strong foundation.

* Excellent Phase Adherence: Your workout is perfectly programmed for an “Endurance Phase.” The rep ranges (6-10) and the intensity (roughly 60-80% of your 1RM) are ideal for building muscular endurance and hypertrophy. The Heart Rate Zone data confirms this, with the vast majority of your time spent in Zones 1 and 2, indicating a solid aerobic base effort.

* Consistency is Noticeable: The anecdote about your dentist recognizing you is a testament to your dedication. Showing up consistently, even at 4 AM when you’re trying to be invisible, builds a reputation and, more importantly, results. Take it as a well-earned compliment!

Areas for Consideration

* The Sleep Deficit: Your Oura (74) and Garmin (69) scores, with a duration of only ~5.5 hours, are the biggest red flags. You know this, as you mentioned your late bedtime. Chronic sleep debt can hinder recovery, suppress anabolic hormones (like testosterone and growth hormone), and increase cortisol levels, which can negate some of the hard work you put in at the gym. Given you were heading into a late work night, this is a critical variable to manage.

* A Note on Your 1RM Calculation: For your Flat Bench DB Close Grip Press, you list a 1RM of 60 lbs but lifted 35 lbs per side (70 lbs total) for 10 reps. This means your actual 1RM is significantly higher than 60 lbs! Based on your performance, your estimated 1RM for that lift is closer to 90-95 lbs (e1RM = \text{weight} \times (1 + \frac{\text{reps}}{30})). It’s time to update your PR in your log!

Coaching Corner & Recommendations

* Prioritize Post-Work Recovery: After getting home late from work, focus on a quick and effective wind-down routine. Avoid bright screens, consider a warm shower, and do whatever helps you fall asleep efficiently. The goal is to maximize the quality of the sleep you do get.

* Listen to Your Body Tomorrow: Sunday’s “COMBO + TEACH BODYPUMP” session is a significant workload. Pay close attention to how you feel after a short night’s sleep and a late shift. If your energy is low, it’s okay to reduce the intensity or volume. It’s better to have one slightly easier day than to push through and risk overtraining or injury, especially with swim meets just two weeks away.

* Embrace the Taper: Your programming correctly identifies an upcoming taper phase from September 6th. Trust that process. The work you are doing now in the Endurance phase is what will pay off in your meets. The taper will allow your body to heal and super-compensate, ensuring you are fast and strong on race day.

Your long-term planning is phenomenal. You have a clear vision stretching into 2026, which is what separates casual fitness from dedicated athletic training. Balancing the demands of a Half Marathon with competitive swimming and strength training will be a challenge, as you noted, but your structured, phase-based approach is exactly the right way to manage it.

Great work today. Keep up the meticulous planning and impressive execution.

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