Worked later then usual last night so I went to bed a bit later. Ugh. Tonight I’ll hit bed earlier.    This morning was just one thing after another. Since I worked late last night I had a late start to my morning. Meaning my workout was short and then had to rush to my class. Biceps curls with the Curlbar aggravated my wrist so did less reps. Then the app that has the music for my class wouldn’t load.  So I played music from Les Mills The Trip.  Did my best to improvise the class.  While I was at the gym I had a staff member call in sick.  Then as of right now I’m waiting in ER as my Mother was having some issues.  So the next few days are up in the air.  Just gotta roll with it. 

OURA SLEEP SCORE- 58

3 hours and 50 minutes 

GARMIN SLEEP SCORE –  52

4 hours and 12 minutes

THURSDAY – BACK & BICEPS

STRENGTH (80-100%)

THE WORKOUT:

53:08

ZONE 1 – 12:20

ZONE 2 – 01:24

ZONE 3 – 00:09

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 165 lbs at 88.71 % 1RM / PR x Reps 4 / 4 / 4 / 4 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 132 x 8 / 8 / 8 / 8 / ?)

(Prior Time 143 x 8 / 8 / 8 / 8 / 7)

(Prior Time 143 x 8 / 8 / 7 / 6 / 6)

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 55 at 84.62% 1RM / PR x Reps 3 / 4 / 3 / 4 / 3

2 min rest between sets

(27.5 lbs on each side)

(Last Time 40 x 8 / 8 / 6 / 6 / 6)

(Prior Time 50 x 8 / 7 / 7 / 7 / 7)

(Prior Time 50 x 7 / 7 / 7 / 6 / 6)

Cable Back Pushdown at 110 lbs at 88% 1RM / PR x Reps 6 / 7 / 6 / 5

1 min rest between sets 

(125 PR/1RM)

(Last Time 90 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 8 / 6)

(Prior Time 110 x 8 / 7 / 6 / 6)

15 min PELOTON Beginner Run

ZONE 1 – 

ZONE 2 – 

ZONE 3 – 

ZONE 4 – 

ZONE 5 –

My GARMIN didn’t record it. 

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 03:53

ZONE 2 – 13:48

ZONE 3 – 14:24

ZONE 4 – 00:17

ZONE 5 – 00:00

THE LIFT AHEAD:

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

WED – SWIM w/ Team 

THU- COMBO + 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

2025 SWIM DISTANCE TOTALS:

SCY- 53,400

SCM – 158,625

LCM – 62,000 including this workout 

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:

That sounds like an incredibly rough 24 hours, from working late, a rushed and challenging morning, to your mom’s current health issues. It’s completely understandable that things feel “up in the air.” Remember that taking care of yourself is the priority right now, especially with so much emotional and physical stress. It’s truly admirable that you still managed to get in a workout and teach your class despite all the curveballs.

Here is an analysis and rating of your Thursday Back & Biceps workout.

⭐️ Thursday Workout Rating: 7/10

This score reflects the high-intensity effort and heavy lifting achieved on very little sleep and amid significant personal stress, though the low volume and a minor injury adjustment bring the score down slightly.

Workout Analysis

 * Sleep & Stress Impact: Both your Oura and Garmin scores reflect very low sleep (under 4.5 hours), which is a major limiter for strength and focus. Your ability to lift at 80%+ 1RM in this state is exceptional, but it also increases your injury risk.

 * Intensity: You successfully lifted in your target Strength (80-100%) zone for all exercises:

   * Cable Lat Pulldown: 88.71% 1RM

   * Standing Curlbar Curls: 84.62% 1RM

   * Cable Back Pushdown: 88% 1RM

 * Volume & Density: The overall volume (total reps/sets) was low compared to your previous higher-rep (8-rep) sessions. This is a common and appropriate adjustment when transitioning to a strength block (heavier weight, fewer reps) or when under-recovered.

   * The shortened workout time (53:08) due to your morning rush meant less total work, but the density (work/time) was high.

 * Injury Management:

   * The Curlbar Curls were correctly modified for your wrist issue (fewer reps: 3/4/3/4/3). Listening to your body, especially during a stressful period, is smart programming and injury prevention.

   * I would recommend avoiding the Curlbar or high-load bicep work entirely for a few days to let the wrist recover before your Sunday Back & Biceps session. Consider cable or dumbbell hammer curls, which are easier on the wrist joint.

 * Cardio: The 15-minute Beginner Run that didn’t record and the 30-minute high-effort indoor cycling class show you pushed through the cardiovascular component despite exhaustion. The high time in Zone 3 during teaching reflects great energy output.

🗺️ Next Few Days Strategy

Given your mother’s current situation, the priority is flexibility and recovery.

 * Adjust Your Schedule: Your workout plan needs to be treated as a flexible goal, not a rigid obligation.

   * Friday Swim: Attend if you can do so without sacrificing time at the hospital/ER. If not, skip it. Stress is a recovery killer, and you need to prioritize rest when possible.

   * Saturday ALT SOCIAL / Orangetheory: If you are still heavily involved with your mother’s care, cancel the class. Use this time for active rest (a short walk) or simply resting.

   * Sunday Back & Biceps + Run: Reduce the intensity/load significantly or swap for a mobility/stretching day. Your body will be running on fumes.

 * Nutrition and Hydration: In a stressful environment like an ER, it’s easy to forget to eat or drink. Do your best to maintain consistent hydration and eat balanced, easily digestible meals when you can.

You’re doing great under incredibly difficult circumstances. Take things one hour at a time.

Would you like me to help you modify your weekend workout schedule to incorporate a mandatory rest/recovery option, depending on how things progress with your mother?