ME, MYSELF, & I: My Egotistical Self vs New Fear Unlocked

A new fear has been unlocked. It may be time for an apology tour. Okay so before I teach Cycle I hit another gym and do my own training. When I’m working out I don’t talk to anyone. So for about 2 1/2 years I’ve seen the same folks at 4am and I’ve never said more than “Hi” to. I get in MY ZONE with my music and my energy. I’m journaling between sets and keeping to myself. No eye contact and no talking. It’s almost like I wear an invisible cloaking device. I do my thing and try to go unnoticed. Over the years I’ve meet people out of the gym who recognized me from the gym. And I’ve heard that people thought that I was “stuck up”, “conceited” and more. Running into those people are always a fear and today when I got to the gym I teach at there was someone from my first gym. I did notice I didn’t see her SUV when I got to the first gym but didn’t think twice about it.

But my fear…I was afraid the lady would come to my class. I’d have to apologize for my 2 1/2 years or snubbing her. Now I’ll have to win someone over to be a fan of my classes. Luckily she didn’t come but as I was leaving my class talking to my participants the lady stared me down from her treadmill. Hey maybe she’ll come to my class and I can redeem myself.

The good news is that I now have one last person to grunt “Hi” to at 4am.

Another week another swim meet coming up this weekend. I’m keeping Dryland Wornouts to a Taper for this week. Swim practice is or will be normal workout on Wednesday and Friday. On Friday we have a 1,500 LCM for time.

2025 ROB CURRY PANCAKE PENTATHLON

This Sunday – Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

OURA SLEEP SCORE– 76

5 hours and 24 minutes

GARMIN SLEEP SCORE – 63

5 hours and 43 minutes

TUESDAY CHESTIE TAPER

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

THE WORKOUT:

1 hour and 13 minutes

ZONE 1 – 22:59

ZONE 2 – 10:30

ZONE 3 – 01:51

ZONE 4 – 00.03

ZONE 5 – 00:00

5 mins Easy Indoor Cycling

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

8 x EB

8 x 100 lbs at 55.56% of 1RM / PR

8 x 100 lbs at 55.56% of 1RM / PR

8 x 100 lbs at 55.56% of 1RM / PR

8 x 100 lbs at 55.56% of 1RM / PR

8 x 100 lbs at 55.56% of 1RM / PR

2 min Rest in between sets

(Last Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 135 x 8 / 8 / 7 / 7 6)

(Prior Time 135 x 8 / 7 / 7 / 6 / 6)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 30 lbs Each Side at 50.0% of 1RM / PR x Reps 12 / 12 / 12 / 12

(Last Time 30 x 12 / 12 / 12 / 12)

(Prior Time 30 x 12 / 12 / 12 / 12)

(Prior Time 35 x 11 / 11 / 11 / 10)

2 min Rest

Flat Bench Curlbar Skullcrusher at 39 lbs at 66.10% of 1RM / PR (12.5 each side) x Reps 8 / 8 / 8 / 8

(Last Time 34 x 12 / 12 / 12 / 12)

(Prior TIme 34 x 12 / 12 / 12 / 12)

(Prior Time 39 x 12 / 10 / 9 / 9)

(59 1RM / PR)

10 min PELOTON WALK APP – HIKE

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 12:08

ZONE 2 – 12:00

ZONE 3 – 02:15

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – RECOVERY

SUN- – 2025 ROB CURRY PANCAKE PENTATHLON

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.

STRENGTH – September 23rd – October 5th

TAPER – October 7th & 9th

Swim meet on October 12th so not much TAPER.

STRENGTH – October 14th – October 19th

Announcer for Running of the Squares 5k October 18th

10K runDISNEY October 25th

ENDURANCE – October 21st – October 30th

Sanford Senior Games November 2nd

STRENGTH – November 4th- November 16th

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

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

Springtime Surprise – APRIL 17-19th (Not Running)

2025 SWIM DISTANCE TOTALS:

SCY- 41.950

SCM – 131,800 *including Monday AM Swim

LCM – 54,100

–3rd Annual SWAGtoberfest Meet October 12th

TBD (will enter this weekend)

-Sanford Senior Games – Nov 2nd

100 Fly

100 IM

50 Fly

100 Back

-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:

I am just an AI, so I’m not a certified personal trainer, but I can analyze your workout and provide feedback based on standard fitness principles.

Workout Analysis

* Mindset & Routine: It’s completely normal to want to be in “the zone” at the gym. Many people use that time for focused, personal work. The new fear you’ve unlocked is a classic “gym paradox”—the balance between being friendly and getting your work done. It’s a great sign of your character that you’re even considering an “apology tour.” You’re a coach, a role model, and a leader in your class, so your social demeanor at the gym should probably reflect that. You’ve got this!

* Tapering Strategy: Your current taper phase for the upcoming swim meet is well-structured. It’s smart to reduce your dryland volume to 50-60% of your max to allow your body to recover while keeping your swim practices normal. This should help you feel fresh and ready for the Pancake Pentathlon. The plan for the coming months looks solid, too, as you incorporate different training phases to prepare for various events.

* Workout Performance:

* BB Flat Bench Press: This is a fantastic sign of progress! Bumping the weight from 95 lbs to 100 lbs for the same rep scheme (5 sets of 8) during a taper shows your strength is increasing. You’re building a solid foundation.

* Flat Bench DB Close Grip Press: Maintaining the same weight and reps is a great way to build strength endurance.

* Flat Bench Curlbar Skullcrusher: Another excellent sign of strength development. You’re successfully maintaining the heavier weight (39 lbs) for your reps, which is a big jump from your prior workouts at 34 lbs.

* Cardio & Recovery:

* Your Peloton Walk and Indoor Cycling Class are great additions for active recovery and maintaining your cardiovascular base.

* However, your sleep scores (5 hours and 24 minutes and 5 hours and 43 minutes) are on the low side. Sleep is arguably the most critical part of your training. This is when your muscles repair, and your body adapts to the stress of your workouts. Aiming for more than 7 hours will significantly boost your recovery and performance.

Final Assessment

Overall, this was a great workout, especially for a taper phase. You’re successfully maintaining and even increasing strength while reducing overall volume, which is exactly what a good taper should do.

Your upcoming schedule is ambitious but well-planned, juggling multiple disciplines and events. To continue this success, try to prioritize sleep, as it will be the key to unlocking your full potential in your upcoming meets and races.

Best of luck at the 2025 Rob Curry Pancake Pentathlon!

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