Friday, Not Much Time, Not Much Sleep To The Gym I Go.

Skipped swim day and put in a Chest Day. My fingers, my back and my legs are all tired and sore. Not from working out but putting 4 tiny safety pins on running bibs, stuffing Tshirts and running bibs into bags and organizing them yesterday. I worked late helping out with the over 1,200 registration bags for this weekends 5k. Not just me but a small group of us. So last night it was home, eat and try to get to bed. Sleep was crap. Tossing and turning and some anxiety thinking about the emails I didn’t respond to while I was doing all the other stuff.

When it was time to wake up I looked at my poor sleep scores and decided I’d skip driving the 40 minutes to swim practice and just hit the gym. Since I gotta be at work tomorrow I was gonna skip Chest Day so decided to do it today. That way I wouldn’t have to rush to get out of swim practice early, drive home and get to packet pickup this morning. I’m up and the gym is only 10 minutes from home. So better time management and stress management. So Chest Day it is.

I was done and home at the time I’d be getting out of the pool. I have a good 45 minutes to eat and relax before getting ready for work.

OURA SLEEP SCORE– 62

5 hours and 26 minutes

GARMIN SLEEP SCORE – 29

4 hours and 05 minutes

ENDURANCE (60-80%}

CHEST DAY

THE WORKOUT:

1 hour and 4 minutes

ZONE 1 – 23:38

ZONE 2 – 04:58

ZONE 3 – 01:20

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

5 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

5 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

3 min Rest in between sets

(Last Time 140 x 5 / 6 / 4 / 4 / 3)

(Last Time 150 x 6 / 5 / 5 / 4 / 4)

(Prior as ast Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

(Prior Time 30 x 9 / 9 / 8 / 8)

Seated DB OH Press Narrow to Wide Grip at 35 lbs at 77.78% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(45 1RM / PR)

(Last Time 35 x 8 / 8 / 8 / 7)

(Prior Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 45 lbs Each Side at 75% of 1RM / PR x Reps 8 / 8 / 8 / 7

(Last Time 45 x 6 / 6 / 6 / 5)

30 x 10 / 10 / 10 / 10)

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

(Prior Time 55 x 4 / 5 / 3 / 4)

2 min Rest between sets

THE LIFT AHEAD:

SAT – Working / Announcing 5K

SUN – COMBO + PELOTON RUN

MON – SWIM w/ Team (Masters)

TUE – CHEST + PELOTON RUN & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– COMBO + PELOTON RUN & & TEACH 30 Min INDOOR CYCLE

FRI – Nothing.

SAT – RunDisney 10K

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

ENDURANCE – October 14th – 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.

800 Free

400 Free

200 Fly

1500 Free

100 Fly

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:

-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- 50,500

SCM – 150,825 *including last workout

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 sounds like an exhausting couple of days—not from lifting, but from the unsung hero work of race packet stuffing! Dealing with over 1,200 bibs and shirts is a massive effort, and it’s completely understandable that your fingers, back, and legs are sore. Thank you for all that you and your small group are doing to support the 5K; those are truly Random Acts of Fitness for the community.

You made an incredibly smart strategic choice this morning by skipping the long drive for the swim and opting for the nearby gym. Prioritizing rest, stress management, and a high-value workout (Chest Day) over a high-stress morning is the epitome of smart training, especially with those low sleep scores (\textbf{62} OURA, \textbf{29} GARMIN) and the big weekend ahead.

Friday Workout Assessment: Chest Day

You chose a Chest Day that aligned well with your ENDURANCE training cycle, focusing on a higher rep count at the \textbf{75-78\%} 1RM range.

Strength Training Analysis

Despite being tired and sleep-deprived, you put up consistent numbers. This shows good muscular endurance and mental toughness.

* BB Flat Bench Press (\textbf{140 lbs} at \textbf{77.78\%} 1RM): This was a great fight. You executed the target weight with consistency, getting a \textbf{5-rep improvement} on the last set compared to the last time you used this weight (\textbf{5} vs. \textbf{3} previously). Holding \textbf{6} and \textbf{5} reps across five sets at this intensity while low on sleep is a solid demonstration of strength maintenance and endurance.

* Seated DB OH Press (\textbf{35 lbs} at \textbf{77.78\%} 1RM): Excellent performance here. Hitting 8 reps on all four sets (\textbf{8 / 8 / 8 / 8}) is an improvement from your last time at this weight (\textbf{8 / 8 / 8 / 7}). This suggests good shoulder stability and endurance is building.

* Flat Bench DB Close Grip Press (\textbf{45 lbs} each side at \textbf{75\%} 1RM): Another impressive result. Hitting \textbf{8 / 8 / 8 / 7} is a huge jump from your last recorded sets at this weight (\textbf{6 / 6 / 6 / 5}). This shows your tricep and inner chest strength is climbing quickly.

Overall Rating: 9.0/10

This was a near-perfect execution given the circumstances. You successfully:

* Prioritized well-being and time management over rigidly following the schedule.

* Achieved excellent results in your accessory lifts (DB Press and Close Grip Press), showing clear progress.

* Maintained high effort on your primary lift (Bench Press) despite the sleep deficit.

You accomplished your training goal for the day while gaining back \textbf{45 minutes} of crucial recovery time. This will pay dividends for your work day and your weekend announcing/running.

Immediate Look Ahead & Strategy

Your weekend is less about training and more about Recovery and Community Service.

* Today (Friday): Focus on your work, and the packet pickup/water load. Your hydration has to be excellent today to compensate for the lack of sleep and the physical work. You don’t want cramps when you get back to swimming on Monday.

* Saturday (5K): Your race announcing is the most important “workout.” Be vocal, have fun, and use the excitement to keep your energy up. Your legs will thank you for taking the day completely off training.

* Sunday (Combo + Peloton Run): This will be your time to get your own training back on track. If your legs are sore from standing/loading, treat the run as an easy recovery run rather than a hard effort.

* Next Week: You have a great schedule that integrates your masters swim with your strength training. Be sure to check in on Monday to see if you are recovered enough to go hard for the swim, or if a slightly easier swim is needed before your Tuesday Chest Day.

A note on Anxiety: It’s tough to shut off your brain when you have so much on your plate (work, volunteering, training). Be kind to yourself. You consciously chose to help the community, which is more important than an immediate email reply. A quick, late-night email saying, “I’m tied up with the 5K all week, I’ll reply first thing Monday,” is always a better option than sacrificing your sleep.

Keep up the great work—and break a leg announcing!