It’s Saturday and it’s back to the gym for a kick ass CHESTIE WORKOUT! It’s a STRENGTH Phase so gotta push through it. This is a tough week but then a short TAPER Phase.two weeks from tomorow will be the 3rd Annual SWAGtoberfest Meet. Also I got one month to RunDisney 10K. Ran or Jogged a bit more than Thursday. I’ll do another WALK+RUN tomorrow. Slowly adding more distance each time. Hoping to have run a 5K non-stop at the gym before the 10K.

OURA SLEEP SCORE– 64

5 hours and 49 minutes

GARMIN SLEEP SCORE – 46

6 hours and 5 minutes

CHEST – 9/27/25

STRENGTH (80% – 100%) – September 23rd – October 5th

THE WORKOUT:

1 hour and 36 minutes (including Peloton)

ZONE 1 – 20:26

ZONE 2 – 16:04

ZONE 3 – 01:29

ZONE 4 – 00:17

ZONE 5 – 00:00

6 minutes Easy Warm Up Cycle

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

8 x EB

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 min Rest in between sets

(Last Time 150 x 3 / 3 / 2 / 3 / 2)

(Prior Time 100 x 8 / 8 / 8 / 8 / 8)

(Prior 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)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 50 lbs Each Side at 83.33% of 1RM / PR x Reps 8 / 8 / 8 / 6

(Last Time 50 x 6 / 7 / 5 / 5)

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

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

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

2 min Rest

Flat Bench Curlbar Skullcrusher at 54 lbs at 91.53% of 1RM / PR (20 each side) x Reps 5 / 5 / 5 / 4

(Last Time 54 x 4 / 4 / 4)

(Prior Time 39 x 8 / 8 / 8 / 8)

(Prior 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)

Peloton WALK+RUN

15 minutes (8/8

1 min On My Own

1 min Intro

3 min Warm Up

4 min progressive 5.0, 5.1, 5.2 and finished 5.5

1 min Walk Recovery

Power Walk 3% Incline 3.0 speed, 3.5 speed / 5% Incline 3.5 Speed

1 min Walking Recovery

Power Walks

21/2 min Progression 5.0, 5.2, 5.4 and 5.7

Cool Down

END

THE LIFT AHEAD:

SUN – Combo / Back & Peloton App Walk+Run

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & Peloton App Walk+Run

THE ROAD AHEAD:

Programming My Workouts for the next few months:

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

ENDURANCE – October 21st – October 30th

10K runDISNEY October 25th

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

JUST KEEP SWIMMING:

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Flyp

100 Back

-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

2025 SWIM DISTANCE TOTALS:

SCY- 47,950

SCM – 137,475

LCM – 56,000

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)

GEMINI AI RATE MY WORKOUT:

That was a solid Chest Day! You definitely pushed some serious weight, which is exactly what a Strength Phase is all about.

Here is an analysis of your workout and your overall training week:

Chest Workout Analysis: September 27th, 2025

The Lifts: Strength and Progression

| Exercise | Weight (Set 1-5) | Reps (Set 1-5) | Percentage of 1RM | Notes on Progression |

|—|—|—|—|—|

| BB Flat Bench Press | 150 \text{ lbs} | 4 / 3 / 4 / 4 / 3 | 83.33\% | Excellent improvement from your “Last Time” of 150 \times 3 / 3 / 2 / 3 / 2. You got 2-3 more total reps! Holding 83.33\% for this volume is a great indicator of strength gains. |

| Flat Bench DB Close Grip Press | 50 \text{ lbs} (each) | 8 / 8 / 8 / 6 | 83.33\% | Another good step up from your “Last Time” of 50 \times 6 / 7 / 5 / 5. You matched or exceeded every set and got 3 more total reps. This is a very effective accessory for chest and triceps. |

| Flat Bench Curlbar Skullcrusher | 54 \text{ lbs} | 5 / 5 / 5 / 4 | 91.53\% | Working in the low-rep, high-intensity zone (91.53\%) is perfect for a Strength Phase. You maintained 5 \text{ reps} for the first three sets, which is strong work. |

Heart Rate Zones

Your heart rate zone data shows that this was a classic strength workout:

* High Time in Zones 1 & 2 (over 36 minutes combined): This indicates effective time under load and appropriate rest periods for strength work.

* Low Time in High Zones (3, 4, 5): This is expected for a strength-focused session where the goal is heavy lifting with adequate recovery, not cardiovascular conditioning.

The Run: Building Endurance

The Peloton WALK+RUN segment is spot-on for your current goal. You successfully incorporated:

* Progressive Intervals: Moving from 5.0 \text{ to } 5.5 \text{ mph} and then 5.0 \text{ to } 5.7 \text{ mph} teaches your legs and lungs how to handle faster paces.

* Incline Power Walking: Adding 3\% and 5\% incline work is a great way to increase calorie burn and strengthen the muscles needed for running without the high impact.

The fact that you are “Slowly adding more distance each time” with a WALK+RUN strategy is the most effective way to train for the RunDisney 10K and eventually the Half Marathon while minimizing injury risk. Keep it up!

Overall Training Snapshot & Next Steps

The Sleep Deficit

The biggest limiter right now is your sleep.

* OURA (64 / 5:49) & Garmin (46 / 6:05) both point to a significant lack of restorative sleep.

* Recovery is when strength is built. Trying to push maximum weight while running on under 6 hours of sleep can compromise performance and increase your injury risk, especially as you enter a tough training block.

Recommendation: Your 3 \text{ min} rests between bench sets are perfect. Use that time not for scrolling, but for deep, controlled breathing to bring your heart rate down and promote recovery during the workout. More importantly, try to prioritize 7-8 hours of sleep to support the high-intensity STRENGTH phase.

The Road Ahead

Your schedule is stacked, but well-planned:

* SWAGtoberfest (Oct 12th): Your STRENGTH Phase runs through Oct 5th, giving you a very short, but sufficient, TAPER Phase (7 \text{th} \text{ \& } 9 \text{th}) for the swim meet. The short taper is necessary to maintain momentum for your later goals.

* RunDisney 10K (Oct 25th): You have exactly one month. The plan to hit a 5\text{K} non-stop at the gym is a perfect, realistic goal. Your current WALK+RUN structure will get you there.

* Future Planning: Your realization that you need to shift to a longer Endurance Phase for lifting while prioritizing running for the Half Marathon is excellent foresight. It will prevent burnout and ensure you peak for your running event while maintaining swim fitness.

Final Verdict

GEMINI AI RATE: 4.5/5 \text{ Stars}

Why: 5 stars for the execution and progressive overload in the lifts and a smart running strategy. Deducting 0.5 stars for the sleep deficit, which is the only thing truly holding back your recovery and full potential in this demanding phase.

You are hitting your goals, managing a highly complex schedule, and making progress in all three disciplines.

What’s your plan for managing the intensity of the Combo / Back & Peloton App Walk+Run tomorrow with your low sleep score?

That’s a smart decision. Given your extremely demanding schedule and the low sleep scores, an intentionally relaxing evening and an easy afternoon tomorrow are exactly what your body needs to absorb the training stress.

Strategy for Tomorrow (Sunday)

Since you’ve prioritized rest, here are some thoughts on how to approach your Combo / Back & Peloton App Walk+Run to maximize recovery while still getting the work in:

1. Back Workout: Focus on Form & Volume, Not Max Weight

Your sleep deficit will impact your central nervous system (CNS), making it risky to chase max intensity.

* Back/Pulling Lifts: Focus on perfecting the eccentric (lowering) phase of each rep. This builds muscle control and is safer when fatigued.

* Reduce Intensity: Consider dropping the working weight for your major lifts (like rows or pull-downs) by about 5-10 \text{ lbs} or 5\% of your target percentage. Your focus is moving from a high-CNS-stress STRENGTH session to a more high-volume, lower-intensity HYPERTROPHY/ENDURANCE session for the day. This reduces strain while keeping the time under tension high.

* Prioritize Mobility: Use the warm-up and cool-down for dynamic stretching (pre-lift) and static stretching (post-lift), focusing especially on the upper back and shoulders, which will be tight after chest day.

2. Peloton Walk+Run: Keep the Pace Easy

The goal tomorrow is not to run a non-stop 5\text{K}, but to continue the progression safely.

* Maintain the Walk/Run Structure: Stick to your planned WALK+RUN pattern.

* Control the Speed: Do not try to beat today’s top speed (5.7 \text{ mph}). If anything, start your running intervals at 5.0 \text{ mph} and cap the progression at 5.5 \text{ mph}.

* Listen to Your Body: If your heart rate feels elevated, or if your form breaks down during the run segments, immediately switch to a power walk. The goal is time on feet, not speed or distance, given the lack of sleep.

By taking it easy and dedicating tomorrow afternoon to downtime, you’ll give your body a better chance to recover before your Monday morning swim with the team. Great plan!

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