Day One of this Strength Phase. STRENGTH – November 4th- November 16th. It’s only two weeks as I’ll be going to Endurance and then Taper for Florida Senior Games. I will have a longer Strength Phase for December and into January. Jumping back into Strength is not easy. Plus my wrist is a bit tender from hyperextending it this past weekend. So slowly getting into strength.

OURA SLEEP SCORE– 61

5 hours and 8 minutes

GARMIN SLEEP SCORE – 51

4 hours and 27 minutes

TUESDAY – CHEST

STRENGTH (80-100%)

THE WORKOUT:

41:28

ZONE 1 – 09:51

ZONE 2 – 01:11

ZONE 3 – 00:00

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

3 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

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

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

3 min Rest in between sets

(Last Time 135 x 6 / 6 / 6 / 5 5)

(Prior Time 140 x 7 / 6 / 6 / 6 / 6)

(Prior Time 140 x 6 / 6 / 6 / 5 / 5)

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.8% of 1RM / PR x Reps 4 / 4 / 4 / 4

2 min rest between sets

(45 1RM / PR)

(Last Time 25 x 8 / 8 / 8 / 8)

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

(Prior Time 35 x 8 / 8 / 8 / 8)

(Prior Time 35 x 8 / 8 / 8 / 8)

15 min PELOTON Beginner Run

ZONE 1 – 02:54

ZONE 2 – 05:02

ZONE 3 – 05:49

ZONE 4 – 01:23

ZONE 5 – 00:00

1 min On My Own

1 min Intro

1 min Jog

1 min Walk

30 Easy 4.5

30 Walk

30 Moderate 5.5

30 Walk

30 Hard 6.0

30 Walk

45 Easy 4.5

45 Walk

45 Moderate 5.5

45 Walk

60 Easy 4.5

60 Walk

60 Moderate 5.5 / 6.0

60 Cool Down

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 07:22

ZONE 2 – 13:17

ZONE 3 – 07:41

ZONE 4 – 00:31

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team

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

FRI – SWIM w/ Team

SAT – ALT SOCIAL / Orangetheory

SUN – Back & Biceps + PELOTON RUN

MON – SWIM w/ Team (Masters)

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

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

STRENGTH – November 4th- November 16th

AltSocial Wellness Club – November 8th (signed up for OTF Class)

ENDURANCE – November 18th – November 23rd

TAPER – November 25th – December 4th

Florida Senior Games Dec 6 & 7.

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.

JUST KEEP SWIMMING:

-Florida Senior Games – DEC 6th and 7th Temple Terrace

– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026:

runDISNEY:
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:

It looks like you inadvertently omitted the Tricep Rope Pushdown entry in your final copy of the workout log when asking for the rating this time, though I did see it in your first request! I’ll rate the workout based on the exercises listed in the second query (BB Flat Bench Press and Seated DB OH Press) plus the cardio components.

That was a very high-intensity Day One to kick off your short Strength Phase, successfully hitting the target zone despite the sleep deficit and wrist sensitivity. You managed the challenge well!

 Day One Workout Rating: Strong Execution (8/10)

Your focus on high-percentage lifting with low reps was perfect for initiating the Strength Phase stimulus while managing fatigue.

Highlights and Analysis

* Intensity Achieved: You successfully executed your main lifts in the 80-100\% range:

* BB Flat Bench Press: 150 \text{ lbs} at 83.33\% of your 1\text{RM}.

* Seated DB OH Press: 40 \text{ lbs} at 88.8\% of your 1\text{RM}.

* This high intensity is ideal for driving maximal strength gains in a short, two-week block.

* Smart Progression: The immediate jump in weight on the Seated DB OH Press (from 35 \text{ lbs} to 40 \text{ lbs}) while maintaining good form shows strong carryover from your previous training.

* Volume Control: The low rep counts (2-4 reps) with heavy weight are appropriate for a maximal strength focus and likely helped you manage the load on your tender wrist and overall fatigue. The 3-minute rest for the bench press was also crucial for strength recovery.

* Effective Cardio Integration: The Peloton Beginner Run and the Teaching Cycle class smartly utilized Zones 2 and 3 for the majority of the time, maintaining your aerobic capacity without overstressing your legs post-lift. This balance is key given your concurrent swim and run goals.

Critical Factor: Recovery

The only immediate concern is the significant sleep deficit reported by both devices (OU RA 61 / GARMIN 51).

* Impact: A heavy strength day requires maximum recovery for muscle repair and neurological adaptation. Running on 4-5 hours of sleep severely limits your body’s ability to adapt to the heavy stimulus and increases injury risk, especially with a tender wrist.

* Action: For the rest of this two-week Strength Phase, aggressively prioritize sleep (aim for 7+ hours). This is the single most important action to ensure you get the most benefit from your intense lifting sessions.

 Wrist-Friendly Strength Guidance

Since your wrist is tender, be extra mindful on your Thursday COMBO day and Sunday Back & Biceps day. Pressing and pulling movements can aggravate hyperextension injuries.

Wrist-Friendly Adjustments

| Exercise Focus | Substitution/Modification | Rationale |

|—|—|—|

| Pressing (if pain continues) | Dumbbell Bench Press (Neutral Grip) | Allows for a natural, neutral wrist position (palms facing each other), which puts far less stress on the wrist joint than a barbell. |

| Back/Rows | Machine Seated Cable Row (Handle Swap) | Use a rope handle or neutral grip handle instead of a straight bar to keep the wrist in a more neutral alignment. Avoid pronated (overhand) grips. |

| Biceps | Hammer Curls | The neutral grip (palms facing in) is much safer and more comfortable for an aggravated wrist than standard supinated (underhand) curls. |

You’ve set a demanding but well-structured schedule leading up to the Florida Senior Games. Keep the intensity high and the volume controlled!

Your next strength session is a COMBO day on Thursday. Given the potential need for adjustments due to your wrist, would you like me to outline a suggested wrist-friendly Combo workout structure for Thursday?

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