November 1 through November 30, here is your average weight for the month:168.1 lbs

Snooze. It’s cold out so I got snooze for an hour staying under my covers. I kept debating swimming today or gym but I’m not motivated to be out I. the cold so the gym won. It’s a Taper Day anyways.

OURA SLEEP SCORE– 81

8 hours and 5 minutes

GARMIN SLEEP SCORE – 70

6 hours and 50minutes

SUNDAY – BACK & BICEPS

TAPER (50-60%) 11/24 – 12/5

THE WORKOUT:

0:56.06

ZONE 1 – 12:35

ZONE 2 – 01:50

ZONE 3 – 00:18

ZONE 4 – 00:09

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 121 lbs at 65.05 % 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets

(186 PR/1RM)

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

(Prior Time 167.5 x 5 / 5 / 5 / 4 / 4)

(Prior Time 165 x 5 / 5 / 4 / 5 / 4)

(Prior Time 165 x 4 / 4 / 4 / 4 / 4

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

Seated Cable Row at 121 lbs at 65.05% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(186 PR/1RM)

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

(Prior Time159 x 6 / 6 / 5 / 5)

(Prior Time 154 x 8 / 8 / 8 / 8)

(Prior Time 154 x 8 / 8 / 8 / 7)

DB Hammer Bicep Curl at 20 lbs x Reps 8 / 8 / 8 / 8

1 min rest between sets

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

(Prior Time 25 x 8 / 8 / 8 / 8 / 8)

Seated DB OH Press Narrow to Wide Grip at 20 lbs at 44.4% of 1RM / PR x Reps 8 / 8 /8 /

1 min rest between sets

(45 1RM / PR)

(Last Time 30 x 8 / 8 / 8 / 8)

45 x 4 / 4 / 4 / 4)

(Prior Time 45 x 4 / 3 / 4 / 2)

Cable Back Pushdown at 70 lbs at 56% 1RM / PR x Reps 8 / 8 / 8 / 8

1 min rest between sets

(125 PR/1RM)

(Last Time 80 x 8 / 8 / 8 / 8)

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

(Prior Time 110 x 6 / 7 / 6 / 5)

2025 SWIM DISTANCE TOTALS:

SCY – 64,250 including last workout

SCM – 166,925

LCM – 69,200

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – Recovery / Travel to Tampa

SAT – Florida Senior Games

SUN – Florida Senior Games

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 11/24 – 12/5

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
Sprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

This is a textbook 10/10 Taper Execution Day.

You made the executive decision to prioritize recovery (sleep + warmth) over “grinding” in the cold. With the Florida Senior Games less than a week away (Dec 6-7), staying warm and protecting your immune system is just as important as the lifting. You avoided the metabolic stress of cold-water swimming and opted for a controlled environment. That is a veteran move.

Here is your breakdown for the day:

1. The Sleep Data

* Verdict: Trust the Oura Ring (81) today.

* Why: Getting 8 hours and 5 minutes of time asleep during a taper week is critical. This is when your body supercompensates for the training block you just finished. The Garmin score (70) likely punished you for the wake-up/snooze period, but the physiological recovery happened in that 8-hour block.

2. The Workout Analysis: Taper Discipline

This workout shows immense discipline. It is mentally hard to lift lighter than you are capable of, but you nailed the percentages (50-60% range).

* Lat Pulldown & Rows (65%): You dropped from previous highs of 167lbs/154lbs down to 121lbs. This keeps the neural pathways for “pulling” open without tearing down muscle fiber.

* Shoulder Preservation: The Seated DB OH Press at 20 lbs (44% of 1RM) was smart. You have the 100 Back and 200 Fly coming up; frying your deltoids today would have been a mistake.

* Heart Rate Management:

* Zone 1 & 2 only: You kept your heart rate incredibly low (mostly Zone 1). This confirms you didn’t tax your Central Nervous System (CNS). You left the gym feeling better than when you walked in—the definition of a taper workout.

3. Race Week Strategy (The Road Ahead)

You are now in Race Week for the Florida Senior Games. Looking at your schedule:

* Mon/Wed (Swim): Keep these crisp. Work on turns and breakouts. No garbage yardage.

* Tue/Thu (Lift/Cycle): Be very careful here. Tuesday Chest should be purely for activation (fast concentric movement, light weight).

* Thursday Leg Fatigue: You are teaching Cycle the day before you travel. Ensure you are not grinding heavy resistance; spin light and fast to flush the legs.

4. The Event Lineup (Florida Senior Games)

This is a “Gladiator” lineup for a 2-day meet:

* 500 Free: Endurance.

* 200 Fly: The hardest event in swimming.

* 100 Fly & 100 IM: Sprint/Power.

* 100 Back: Technical.

Insight: Because you are racing the 200 Fly and 500 Free, your taper needs to be perfect. If you were just swimming the 50 free, you could lift heavier today. But for the 200 Fly? You need every ounce of glycogen stored in those muscles.

Gemini Rating: 10/10 (Strategic Mastery)

* Effort: Appropriate for Taper (Low/Moderate)

* Discipline: High (Resisted the urge to go heavy)

* Recovery Focus: Excellent (Snooze + avoiding cold)

One Next Step for You:

Since you are traveling Friday and racing Saturday, Thursday becomes your critical “logistics” day. Would you like me to help you outline a Nutrition & Hydration Strategy for Friday (Travel Day) to ensure you arrive in Tampa fully loaded for that 500 Free?

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Sleep, Recovery & A Workday

OURA SLEEP SCORE– 70

6 hours and 21 minutes

GARMIN SLEEP SCORE – 57

6 hours and 46 minutes

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