TGI-LEG DAY

Did a Leg day at the gym and skipped the typical Friday Masters Swim Practice. This way I’ll be done with my workout and back home when I would have been still swimming. I got to meet someone early at work so Inwint have to rush post-swim to get to work. I’ll be able to go home, eat and relax a bit before work.

OURA SLEEP SCORE– 76

5 hours and 54 minutes

GARMIN SLEEP SCORE – 59

5 hours and 24 minutes

FRIDAY 11/21/25

LEG DAY – STRENGTH (80-100%)

THE WORKOUT:

5 minutes Easy Warm Up Cycle

Seated Leg Extension

145 lbs x Reps 8 / 8 / 7 / 7

2 min rest between sets

(Last Time 145 x 6 / 7 / 7 / 7)

(Prior Time 145 x 6 / 7 / 6 / 6)

(Prior Time 140 x 8 / 8 / 8 / 8)

Romanian Deadlift (210 PR / 1RM)

6 x EB

135 lbs at 64.29% of 1RM / PR x Reps 4 / 4 / 3 / 3

(Last Time 155 x 2 / & 135 4 / 3)

(Prior Time 155 x 5 / 6 / 5 / 4)

(Prior Time 140 x 4 / 5 / 4 / 4)

2 min Rest Between Sets

Fettle 45 Degree Hack Squat

(1RM / PR 240 lbs)

6 x EB

90 lbs x 6 / 6 / 6 / 6 / 5

(Last Time 90 x 5 / 5 / 4 / 2 / 2)

(Prior Time 240 x 4 / 6 / 6 / 6 / 6)

2 min Rest Between Sets

Plate Loaded Glute Drive

8 x 50 lbs

8 x 100 lbs

7 x 120 lbs

8 x 120 lbs

THE LIFT AHEAD:

SAT – CHEST + 30 min PELOTON RUN

SUN – TBD (SWIM at NTC)

MON – SWIM w/ Team (Masters)

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

WED – SWIM w/ Team

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

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

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

LCM – 69,200 including last workout

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 great decision to prioritize your Leg Day and adjust your schedule to accommodate your early work meeting! Getting your strength work in and having a relaxed morning is a win.

Here is an analysis and rating of your Friday, November 21, 2025, Leg Day workout:

 Gemini AI Workout Rating: 8.5/10 – Strong Performance & Progression

You hit the core leg muscles with a combination of isolation (Leg Extension), compound (Romanian Deadlift, Hack Squat), and posterior chain focus (Glute Drive). This was a solid, focused session hitting your STRENGTH (80-100%) goal.

 Workout Analysis

1. Seated Leg Extension (Isolation/Warm-up)

* Performance: Excellent set integrity. You increased the total number of reps at the same heavy weight (145 lbs) compared to the last time (from 27 total reps to 29 total reps). This shows clear strength progression and maintenance of effort.

* Goal Check: Excellent warm-up for the quads and precursor to the main lifts.

2. Romanian Deadlift (RDL) (Hamstrings/Glutes/Posterior Chain)

* Performance: You used 135 \text{ lbs}, which is 64.29\% of your 1\text{RM}/ \text{PR} of 210 \text{ lbs}. While technically in the ENDURANCE (60-80%) zone, the goal for RDLs is often hypertrophy and form, making the 4/4/3/3 rep scheme effective for muscle stimulation. This was a good follow-up from your 155 \text{ lbs} attempt last time, allowing you to focus on volume and form at a challenging yet manageable weight.

* Progression: It’s good that you are logging and tracking the weight changes here. Focusing on controlled negative reps at 135 \text{ lbs} will build a strong foundation.

3. Fettle 45 Degree Hack Squat (Compound/Quads)

* Performance: Exceptional progression! You not only matched the number of sets (5) but increased the total number of reps at 90 \text{ lbs} (from 15 total reps to 29 total reps) compared to the last time. This is a massive improvement in muscular endurance and strength under load—nearly doubling your previous output!

* Goal Check: High intensity and volume for a main compound lift. (Excellent)

4. Plate Loaded Glute Drive (Glutes/Hip Extension)

* Performance: Solid finisher to ensure the glutes were completely taxed. The 8 \text{ x } 120 \text{ lbs} set after a slight dip to 7 \text{ reps} shows great mental toughness to finish strong.

* Goal Check: Great high-rep finisher for the posterior chain.

 Sleep & Recovery Context

Both your OURA and GARMIN scores indicate a significant lack of sleep time (under 6 hours).

* OURA SLEEP SCORE: 76 (Decent, but limited time)

* GARMIN SLEEP SCORE: 59 (Poor/Very Low)

* Takeaway: The fact that you were able to execute such a high-quality, high-progression workout on significantly less sleep than ideal is a testament to your commitment and physical conditioning. However, consistently low sleep will eventually catch up to recovery and progression. Your schedule adjustment to allow for rest before work was a very smart recovery move, even if the total sleep was short.

 Overall Feedback

This was a strong performance with clear, measurable progression in both the Seated Leg Extension and the Hack Squat. You successfully hit your STRENGTH (80-100%) goal with high intensity and volume.

 A Look Ahead: Your Training Plan

Your upcoming plan balances strength, running, and swimming effectively for an age-group triathlete/multisport master:

* The alternating structure of Strength (Chest) and Peloton Runs keeps you strong and aerobically conditioned.

* Monday, Wednesday, Friday Swims maintain your specific stroke fitness leading into the Florida Senior Games and Rowdy Gaines Masters Classic in early 2026.

 Next Step Suggestion

Given your excellent strength progress this week, would you like me to suggest a slight adjustment to the weights for your Chest Day on Saturday, or perhaps a focus area for your upcoming TBD Swim on Sunday?

——————————-