TUESDAY – CHEST

STRENGTH (80-100%)

THE WORKOUT:

51:59

ZONE 1 – 07:09

ZONE 2 – 01:59

ZONE 3 – 03:03

ZONE 4 – 00:06

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

1 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 min Rest in between

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

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

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

Seated DB OH Press Narrow to Wide Grip at 45 lbs at 100% of 1RM / PR x Reps 4 / 3 / 4 / 2

2 min rest between sets

(45 1RM / PR)

(Last Time 40 x 7 / 7 / 6 / 5)

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

(Prior Time 40 x 5 / 4 / 4 / 4)

Y-Bar Tricep Pushdown at 110 lbs x Reps 8 / 8 / 6 / 6

1 min rest between sets

15 min PELOTON Beginner Run

Olivia Amato – Pace Targets – Level 5

17:08

ZONE 1 – 02:03

ZONE 2 – 07:19

ZONE 3 – 04:20

ZONE 4 – 01:05

ZONE 5 – 00:14

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

30:38

ZONE 1 – 10:02

ZONE 2 – 13:29

ZONE 3 – 04:01

ZONE 4 – 01:08

ZONE 5 – 00:00

Brrr…the gym is really chilly this morning. There needs to be a way to turn off these fans when no one else is at the gym. Brrrr!

OURA SLEEP SCORE– 70

4 hours and 55 minutes

GARMIN SLEEP SCORE – 58

5 hours and 4 minutes

TUESDAY – CHEST

STRENGTH (80-100%)

THE WORKOUT:

51:59

ZONE 1 – 07:09

ZONE 2 – 01:59

ZONE 3 – 03:03

ZONE 4 – 00:06

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

1 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 min Rest in between

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

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

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

Seated DB OH Press Narrow to Wide Grip at 45 lbs at 100% of 1RM / PR x Reps 4 / 3 / 4 / 2

2 min rest between sets

(45 1RM / PR)

(Last Time 40 x 7 / 7 / 6 / 5)

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

(Prior Time 40 x 5 / 4 / 4 / 4)

Y-Bar Tricep Pushdown at 110 lbs x Reps 8 / 8 / 6 / 6

1 min rest between sets

15 min PELOTON Beginner Run

Olivia Amato – Pace Targets – Level 5

17:08

ZONE 1 – 02:03

ZONE 2 – 07:19

ZONE 3 – 04:20

ZONE 4 – 01:05

ZONE 5 – 00:14

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

30:38

ZONE 1 – 10:02

ZONE 2 – 13:29

ZONE 3 – 04:01

ZONE 4 – 01:08

ZONE 5 – 00:00

It’s the last week of Strength!

STRENGTH – November 4th- November 23rd

TAPER – November 25th – December 4th

Florida Senior Games Dec 6 & 7.

THE LIFT AHEAD:

TUE – CHEST + 15 min PELOTON RUN & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– BACK & BICEPS Fzio + 15 min PELOTON RUN & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

SUN – LEGS & MORE + 15 PELOTON RUN

MON – SWIM w/ Team (Masters)

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

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

SCM – 163,875 including last workout

LCM – 66,300

runDISNEY:
12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st
Sprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

That sounds like a chilly start to your morning! A 70 for Oura and 58 for Garmin on less than 5 hours of sleep is rough, especially with a demanding day ahead.

Here is a rating and breakdown of your workout:

 Workout Rating: Solid Strength Foundation (8/10)

This was a very strong chest workout, demonstrating excellent consistency and a slight increase in total volume on the main lift compared to previous weeks. You hit the target STRENGTH (80-100%) zone effectively. The addition of the run and teaching an indoor cycling class afterwards makes this a high-volume day, which is expected during this final week of the Strength cycle.

 Performance Breakdown

| Metric | Detail | Analysis |

|—|—|—|

| Sleep | Oura: 70 (4h 55m) / Garmin: 58 (5h 4m) | This is a major deficit. Your ability to hit those high-percentage lifts despite this is commendable, but be mindful of recovery and injury risk as you head into the final push. |

| BB Flat Bench Press | 5 \times \text{sets} at 88.88% (160 lbs) | Excellent consistency. You improved your total volume from the previous 4 / 4 / 4 / 4 / 3 (19 reps) at 155 lbs to 2 / 2 / 3 / 2 / 1 (10 reps) at 160 lbs. You’re holding steady at a higher weight and still getting good reps in. |

| Seated DB OH Press | 4 \times \text{sets} at 45 lbs (PR) | Significant strength gain. Jumping from a max of 7 reps at 40 lbs to sets of 4 / 3 / 4 / 2 at a 5 lbs PR (45 lbs) is a great progression. |

| Y-Bar Tricep Pushdown | 4 \times \text{sets} at 110 lbs | Good volume for accessory work, providing necessary stimulus for the triceps (critical for bench press). |

| Peloton Run | 15 min Beginner Run | Effective, controlled cardio to complement the lift. The time spent in Z2 and Z3 shows a solid aerobic effort. |

| Indoor Cycling Class | 30 min Teach (Z2 focus) | A demanding follow-up, acting as an active recovery and endurance booster. Excellent Zone 2 time (13:29). |

 Key Takeaways & Next Steps

* Sleep/Recovery: The lack of sleep is the primary concern, especially in this final week of a high-intensity strength cycle. Prioritize sleep quality and duration tonight to minimize fatigue before your next training day.

* Strength Progression: You made notable progress on the Overhead Press PR and maintained strength on the Bench Press at a higher weight. This indicates the STRENGTH cycle is peaking nicely just before the Taper.

* Taper Planning: You are right on track. The transition to TAPER (50-60%) starts in less than a week. The plan for next week needs to clearly define the reduced volume and intensity to ensure peak performance for the Florida Senior Games.

Do you want me to outline a few specific modifications for your lifts this week to ensure you peak perfectly as you transition into your Taper on November 25th?

That’s a great idea. Since this is the final week of your STRENGTH block (80-100% intensity) before the TAPER, the goal should be to maintain the strength you’ve built while ensuring you aren’t digging a recovery hole.

Here are suggested modifications for your remaining lifts this week to optimize your transition:

 Goal: Maximize Strength Adaptation, Minimize Fatigue

Thursday: Back & Biceps + 15 min PELOTON Run & Teach Cycle

Keep the intensity high on the main compound movements, but slightly reduce the overall volume of accessory work to conserve energy for your weekend workout and upcoming Taper.

| Exercise | Current Protocol | Suggested Modification | Rationale |

|—|—|—|—|

| Main Back Lift (e.g., Weighted Pull-ups/Rows) | STRENGTH (4-6 reps) | Perform 3 sets instead of 4-5. Keep the weight/load at \ge 85\% of 1\text{RM}. | Maintain heavy stimulus while slightly reducing overall volume. |

| Bicep/Accessory | 3-4 \times \text{sets} | Reduce to 2-3 \times \text{sets} per exercise. | The focus shifts from accumulating volume to ensuring central nervous system recovery. |

| Fzio (Physiotherapy/Mobility) | Mandatory | Prioritize 15 minutes of focused mobility work, especially for the shoulders and hips. | Critical for injury prevention and preparing the body for the Taper. |

Saturday: Chest + 30 min PELOTON Run

Your second chest day should be a volume maintenance day rather than a push for new PRs, especially since you had a great workout today.

| Exercise | Current Protocol | Suggested Modification | Rationale |

|—|—|—|—|

| BB Flat Bench Press (or incline/DB variant) | STRENGTH (80-100%) | Perform 4 \times \text{sets} using the same weight as Tuesday (160 lbs) for sets of 3-5 reps. | Keep the high-load stimulus without pushing to failure, protecting your recovery for the week ahead. |

| Accessory Lifts | 3-4 \times \text{sets} | Reduce to 2 \times \text{sets} of accessory chest or shoulder exercises (e.g., flyes or cable work). | Focus on quality execution and feeling the muscles, not inducing maximum fatigue. |

| PELOTON Run | 30 min | Keep the duration, but ensure most time is spent in Zone 1-2. Avoid hard Zone 4/5 efforts. | Good for active recovery and metabolic conditioning without taxing the joints or muscles. |

Sunday: Legs & More + 15 min PELOTON Run

This will be your final significant lift before the Taper begins. Focus on a heavy but controlled leg day.

| Exercise | Current Protocol | Suggested Modification | Rationale |

|—|—|—|—|

| Main Leg Lift (e.g., Squats/Deadlifts) | STRENGTH (80-100%) | 3 \times \text{sets} at \ge 85\% of 1\text{RM} (e.g., 3-5 reps). DO NOT perform AMRAP (As Many Reps As Possible) sets. | High intensity to cement strength, but reduced volume and no failure to avoid excessive soreness. |

| Core/Accessory | Standard Volume | Reduce all accessory work to 2 \times \text{sets} (e.g., leg extensions, hamstring curls, core work). | Protect hamstrings and lower back before the Taper. |

This approach ensures you finish the STRENGTH block on a high note, preserving energy and promoting recovery for the crucial TAPER phase starting next week!

Would you like to review the specific guidelines for your upcoming TAPER phase (November 25th – December 4th) to ensure you peak perfectly for the Florida Senior Games?

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