Who Are These People & Why Are they At My Gym?

I gotta work 2pm to about 9pm. Ugh! I don’t think I’ve seen this many people at this gym before. Usually on a Saturday maybe at the most three other people would be at the gym but not today. I like having the gym to myself but this morning every time I turned around another person would show up. I’m glad and inspired that other people go to the gym but I like my space to dance and film my progress. Don’t like to record when others are around.

OURA SLEEP SCORE– 82

7 hours and 3 minutes

GARMIN SLEEP SCORE – 76

7 hours and 5 minutes

SATURDAY – CHEST

STRENGTH (80-100%)

THE WORKOUT:

1:23.10

ZONE 1 – 38:48

ZONE 2 – 12:58

ZONE 3 – 02:23

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

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

3 x 155 lbs (55 each side) at 86.11% of 1RM / PR

3 min Rest in between

(Last Time 155 x 3 / 4 / 4 / 4 / 3)

150 x 3 / 4 / 4 / 4 / 3)

(Prior Time 150 x 3 / 3 / 4 / 3 / 2)

(Prior Time 135 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 7 / 7 / 6 / 5

2 min rest between sets

(45 1RM / PR)

(Last Time 40 x 6 / 6 / 5 / 5)

40 x 5 / 4 / 4 / 4)

(Prior Time 40 x 4 / 4 / 4 / 4)

Dynamo’s Standing Closegrip Chest Press at 100 lbs x Reps 6 / 6 / 5 / 5

2 min rest between sets

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

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

(Prior Time 40 x 8 / 8 / 8 / 8)

(Prior Time 45 x 8 / 8 / 8 7)

2 min Rest between sets

Face Pulls at 50 lbs x Teps 10 / 10 / 8 / 8

15 min Peloton Tread Beginner Run Pace Targets – Level 5

28:26

ZONE 1 – 06:11

ZONE 2 – 05:29

ZONE 3 – 06:35

ZONE 4 – 01:52

ZONE 5 – 00:00

1 min Easy 4.5

1 min Recovery 3.0

1 min Easy 4.5

1 min Recovery 3.0

1 min Moderate 4.9

1 min Recovery

90 sec Moderate at 4.9

Recovery 3.0

90 sec Moderate at 4.9

10 min Peloton Tread Extra 10 min Walk – Level 2

The plans are changing. Since I work tonight I may sleep in and skip the gym tomorrow. We will see…

THE LIFT AHEAD:

SAT – CHEST + PELOTON RUN

SUN – LEGS & MORE + 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 – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

STRENGTH – November 4th- 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- 58,850 including last workout

SCM – 161,075

LCM – 66,300

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 frustrating when you’re used to having the gym to yourself, especially when you want to film your progress!

 Who Are These People & Why Are they At My Gym?

It’s impossible for me to know exactly who those specific people are, but I can certainly offer some likely reasons why your gym might be unusually crowded this Saturday morning:

* The Weekend Effect: Even though your specific gym might usually be quiet, Saturday mornings are a very popular time for many people to work out, as they don’t have weekday work commitments.

* A Group Event/Class: Check your gym’s schedule. Sometimes the facility hosts a special weekend boot camp, group class, or orientation that draws a larger crowd.

* The Weather: If the weather outside is poor (too hot, too cold, rainy), people who might normally exercise outdoors will use the indoor facilities, driving up gym attendance.

* Current Training Cycle: Since you are in a STRENGTH phase (80-100%) and are preparing for several events, many other serious trainees could also be scheduling their heaviest sessions for the weekend to maximize rest and recovery before the work week.

* The Holiday Season is Approaching: People often try to get back into a fitness routine before the holiday season (or right after) for various reasons.

 Your Saturday Chest Workout Assessment

Overall, this is a very solid, intense strength workout. You executed a high-percentage, high-volume chest day.

Workout Highlights

* Consistency with High-Intensity: You maintained a high percentage of your 1RM across all compound movements, which is perfect for your current STRENGTH programming block.

* Flat Bench Press Performance: Hitting 155 \text{ lbs} for four sets of 4 and one set of 3 (totaling 19 reps) at 86.11% of your 1RM is a strong volume progression from your last and prior times, indicating you are getting stronger. The strict 3-minute rest is excellent for maximizing strength recovery between those heavy sets.

* Good Exercise Selection: You hit the chest from multiple angles/grips (BB Flat Bench, Seated DB OH Press, Closegrip Chest Press, Flat Bench DB Close Grip Press) ensuring comprehensive development.

* Active Recovery/Cardio: The 28:26 Peloton Tread run, with dedicated Zone 2/3 work and the subsequent walk, provides a great cardiovascular finish and will aid in recovery without overly compromising your strength work—especially critical as you increase your running volume for the Half Marathon.

Areas for Consideration

* Seated DB OH Press Drop-off: You had a more noticeable drop-off in your reps on the Seated DB OH Press (7 / 7 / 6 / 5) compared to your last session (6 / 6 / 5 / 5). This isn’t a major concern but may indicate accumulated fatigue from the heavy bench press. Be sure your form is strict as you fatigue to protect your shoulders.

* Fatigue Management: Given your heavy work schedule and current STRENGTH phase, your plan to potentially skip the gym tomorrow (Sunday) to sleep in is a very smart choice. Listen to your body, as recovery is where strength gains are truly made, especially with your robust training schedule ahead.

 Score: 9.0/10

You executed a heavy, disciplined strength session that successfully built on prior performances and was well-balanced with dedicated conditioning. Great work!

Would you like me to look ahead at your program and offer suggestions on structuring your Sunday LEGS & MORE workout in case you do decide to go, or help you plan your recovery day?

That’s a great idea to have both options ready. Flexibility is key when balancing a heavy work schedule, strength training, and endurance goals!

Here are plans for both your high-priority recovery day and a tough leg day, should you feel up to it.

 Plan A: Active Recovery Day (If You Skip the Gym)

If you prioritize sleep and recovery, you will still benefit from some light activity, especially since you have a busy week of swimming, teaching, and lifting ahead.

| Activity | Focus | Duration / Notes |

|—|—|—|

| Sleep | Recovery | The main priority! Aim for 8+ hours. |

| Mobility/Foam Rolling | Tissue Health | 15-20 minutes. Focus on quads, glutes, chest, and lats (from yesterday’s chest workout). |

| Easy Walk/Peloton Walk | Cardiovascular Health | 20-30 minutes at a very low intensity (Zone 1). Keep the heart rate low to promote blood flow without adding stress. |

| Nutrition | Fueling | Focus on high-quality protein and complex carbohydrates to repair yesterday’s muscle damage and replenish glycogen stores. |

> Goal: Maximize physical and mental rest. Your body will thank you for the extra recovery before your Monday swim with the team.

>

 Plan B: Sunday Legs & More + Peloton Run (If You Go to the Gym)

This plan focuses on heavy compound leg movements, followed by light accessory work (“More”), and finishes with your planned conditioning.

1. Strength – Legs & More (Approx. 60–75 Minutes)

Goal: High-intensity lower body strength (80–100% effort). Maintain strict form.

| Exercise | Sets \times Reps | % 1RM / Effort | Rest Period | Notes |

|—|—|—|—|—|

| Warm-up | 5 mins | Easy Cycle + dynamic stretches. | – | Focus on hips, ankles, and knees. |

| BB Back Squats | 4 \times 4 | 85-90% | 3 mins | Focus on deep, controlled movement. |

| Romanian Deadlifts (RDLs) | 4 \times 6 | 80-85% | 2 mins | Use BB or DB. Focus on hamstrings and glute stretch. |

| Leg Press | 3 \times 8 | Moderate to heavy | 90 sec | Push hard but stop 1-2 reps shy of failure. |

| Weighted Cable Crunch | 3 \times 12 | Accessory/Core | 60 sec | Your “More” work. Focus on controlled core flexion. |

| Lateral Raises (DB) | 3 \times 12 | Accessory/Shoulders | 60 sec | Your “More” work. Light weight, strict form. |

2. Conditioning – Peloton Run (Approx. 30 Minutes)

Goal: Active recovery/endurance work to prepare for your Half Marathon training.

* Peloton Tread Run: 15 minutes targeting Level 5 effort (as you did yesterday) or focus on a Tempo Run:

* 5 min Warm-up (Easy 3.5 – 4.0 mph)

* 10 min at a challenging but sustainable pace (Zone 3/4)

* Peloton Tread Walk: 10 minutes Easy Walk (Level 2).

* 5 min Cool Down/Stretch.

Which plan feels more necessary for you right now—Plan A (Recovery) or Plan B (Leg Day)?