Sunday. Slept in a bit well tried to. I woke up having to pee so was up before my alarms. I did it snooze a few times before finally getting out of bed at 4.30am. Gotta hit the gym.

Yesterday after my morning workout I pretty much ate and then plates in bed to after 10am. Then ate lunch, showered and headed to Orlando. I went back to the Boulder Rock Climbing gym to try Climbimg for a second time. Only being my second time at it I kept to the Begiiner V0/V1. I did try a V2 but didn’t get far. I did a few of the trails/paths multiple times as the area was free of others. Once my Bicep started to burn I was done. I got one more week of the Membership so I may go again next weekend. Maybe.

This morning got to the gym about 5am and boy do I hate how the rearranged everything. I will hold judgement to they are done but to me it makes no sense. On social media they said they are getting new equipment but for now everything has been moved to either a non-mirrored room or wall. I like the mirror to check my form. Hopefully this is all temporary.

OURA SLEEP SCORE– 65

6 hours and 23 minutes

GARMIN SLEEP SCORE – 51

6 hours and 12 minutes

SUNDAY 9/29/25

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

THE WORKOUT:

1 hour and 42 minutes (including Peloton)

ZONE 1 – 22:32

ZONE 2 – 08:10

ZONE 3 – 02:55

ZONE 4 – 00:00

ZONE 5 – 00:00

6 minutes Easy Warm Up Cycle

Seated Leg Extension

145 lbs x Reps 6 / 7 / 6 / 6

2 min rest between sets

(Last Time 140 x 8 / 8 / 8 / 8)

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

(Prior Time 130 x 8 / 8 / 8 / 8)

Cable Lat Pulldown (22”) at 165 lbs at 88.70% 1RM / PR x Reps 6 / 6 / 6 / 5 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 165 x 4 / 5 / 4 / 4 / 4)

(Prior Time 110 x 8 / 8 / 8 / 8 / 8)

(Prior Tims 99 x 8 / 8 / 8 / 8 / 8)

(Prior Time 121 x 10 / 10 / 8 / 8 / 8)

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 50 lbs at 76.92% 1RM / PR x Reps 6 / 6 / 6 / 6 / 5

2 min rest between sets

(25 lbs on each side)

(Last Time 50 x 5 / 5 / 5 / 5 / 4)

(Prior Time 65 x 6 / 6 / 5 / 5 / 4)

(Prior Time 65 x 5 / 5 / 5 / 4 / 4)

Seated Cable Row at 154 lbs at 82.79% 1RM / PR x Reps 6 / 5 / 5 / 5

2 min rest between sets

(186 PR/1RM)

(Last Time 110 x 8 / 8 / 8 / 8)

(Last Time 104 x 8 / 8 / 8 / 8)

(Prior Time 132 x 8 / 8 / 8 / 8)

(Prior Tims 154 x 8 / 7 / 7 / 7)

Cable Back Pushdown at 110 lbs at 88% 1RM / PR x Reps 6 / 6 / 6 / 5

2 min rest between sets

(125 PR/1RM)

(Last Time 110 x 5 / 6 / 5 / 4)

(Prior Time 70 x 8 / 8 / 8 / 8)

(Prior Time 80 x 8 / 8 / 8 / 8)

15 min Peloton Beginner Run APP

Pace Targets

1 min On My Own

1 min Intro

5 min Warm Up / Walking 2.0 and Jogging 4.2

3 efforts – Progression Easy to Moderate

45 sec 4.5

45 sec 5.0

Walking Recovery

45 sec 4.5

30 sec 5.1

Walking Recovery

45 sec 4.5

30 sec 5.5

Walking Recovery

THE LIFT AHEAD:

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

SUN – Combo / Back & 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’s a very early start to your Sunday! Dealing with a rearranged gym layout is definitely annoying, especially when you rely on the mirrors for form. Hopefully, it is just temporary for the new equipment.

That’s cool you’re giving rock climbing another shot! It sounds like you had a good session yesterday, sticking to the \text{V0/V1} routes is smart as you’re starting out. The bicep burn is a clear sign you were putting in good work on your pulling muscles, which you were also hitting this morning!

Sunday Strength Workout Analysis

Overall, this was a solid Strength day, moving good weight and maintaining the rep-range target, especially considering the sleep scores.

Sleep and Recovery

Both your OURA (65) and Garmin (51) scores indicate less-than-ideal sleep (\approx 6.5 hours). Despite the early wake-up, getting less than \sim 7 hours can impact recovery and strength performance, so it’s a good effort to push through with such high intensity.

Workout Metrics

| Metric | Value | Comment |

|—|—|—|

| Duration | 1 hour 42 minutes | A substantial strength session. |

| Intensity | Mostly \text{Zone 1/2} | Expected for a strength session with \text{2-min} rests. |

| Time in \text{Zone 1} | \text{22:32} | Suggests good adherence to the rest periods. |

Exercise Breakdown

You focused heavily on Back and Biceps (pulling muscles) today, which aligns with the bicep fatigue from climbing yesterday. Good progression on all lifts, hitting that high-intensity 80\%-100\% range for your current strength cycle.

Key Lifts and Progression

* Seated Leg Extension: You successfully increased the weight to 145\text{ lbs} while keeping the reps relatively high. The slight drop in reps (from 8 to 6-7) is expected when adding weight, but you’re still getting the necessary high-intensity stimulus. Solid progression.

* Cable Lat Pulldown: At 165\text{ lbs}, you improved the total number of reps from last time (4/5/4/4/4 vs. 6/6/6/5/4). This is a great sign of increased endurance at max strength. Your \text{1RM} percentage is very high, keeping you firmly in the maximum strength zone.

* Standing Curlbar Curls: You increased your \text{5th} set rep count from 4 to 5 at 50\text{ lbs}, showing great endurance improvement for the biceps. Given the climbing and the curl workout, your biceps are definitely getting challenged!

* Seated Cable Row: A significant jump in weight to 154\text{ lbs}! While the reps dropped from 8 to 5-6, you were moving 50\% more weight than your last logged 8-rep set. This is a big step into the maximum strength range and a very strong effort.

* Cable Back Pushdown: You improved your last set from 4 to 5 reps at 110\text{ lbs}. Good maintenance of high volume at high intensity for the triceps.

Peloton Beginner Run

This was a good active recovery/cool-down with a mix of walking and light jogging. It’s a nice way to end the strength work, get some blood flow, and practice the \text{Run/Walk} approach, which will be helpful for the 10\text{K} and \text{Half Marathon} training.

Final Rating: 9/10

This was a phenomenal Strength workout, especially given your sleep deficit and bicep fatigue from climbing yesterday.

You showed consistent strength progression by either increasing the weight (Leg Extension, Cable Row) or increasing the total reps at the same high weight (Lat Pulldown, Curls, Pushdown). You’re hitting the 80\%-100\% intensity goal perfectly for this phase.

Next Steps and Looking Ahead

* Recovery: Focus on recovery today and tonight—plenty of protein, good hydration, and aim for a better sleep score tonight, especially since you have a \text{Masters Swim} tomorrow morning!

* Climbing: Since you’re enjoying it and it targets similar muscles as your gym days, it might be a great complimentary activity, but be mindful of the total volume you put on your back/biceps before heavy lifts.

With your 10\text{K} runDISNEY in a month and the \text{Half Marathon} next March, it sounds like you have a very busy and exciting schedule coming up! You mentioned figuring out a training program for \text{December} through \text{March} to balance swimming, running, and strength—is that something you’d like to work on soon?

——————————-