10,000+ STEPS WALKING IN CIRCLES

Oy! Yesterday was fun but long. The day started at 6:30am and it ended at 6:40pm. I did over 10,000 Steps all the while just standing / walking in one single room yesterday. Today my day will be a bit shorter but it’ll hurt. Today I’ll be demo’ing the Rock Climbing Wall.

Since it is another 6:30am Work Day my workout is only 30 minutes. Quick and Done.

OURA SLEEP SCORE– 56

5 hours and 31 minutes

GARMIN SLEEP SCORE – 45

3 hours and 24 minutes

CHEST DAY 2 – STRENGTH (80-100%)

THE WORKOUT:

30.03

ZONE 1 – 13:46

ZONE 2 – 04:56

ZONE 3 – 01:16

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 50 lbs Each Side at 83.33% of 1RM / PR x Reps 8 / 7 / 7 / 7

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

(Prior Time 40 x 10 / 10 / 10 / 10)

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

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

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.8% of 1RM / PR x Reps 4 / 4 / 4 / 4

1 min rest between sets

(45 1RM / PR)

(Last Time 20 x 8 / 8 / 8 / ?)

(Prior Time 20 x 8 / 8 /8 / 8)

(Prior Time 30 x 8 / 8 / 8 / 8)

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

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

THE LIFT AHEAD:

WED – TBD (PELOTON BIKE+ or LEG DAY)

THU – BACK & BICEPS

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

SUN – TBD (SWIM at NTC OR BACK & BICEPS)

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

JUST KEEP SWIMMING:

2025 SWIM DISTANCE TOTALS:

SCY – 64,250 including last workout

SCM – 166,925

LCM – 69,200

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:

GEMINI AI RATE MY WORKOUT: The “Zombie Strength” Edition

Rating: 8.5/10

Theme: Grinding through the fatigue.

Oy is right! Walking 10,000 steps inside a single room is mentally draining, and combining that with a 3.5 to 5-hour sleep window is brutal. The fact that you got up at 6:30 AM to lift 80-100% of your max before a physical day of rock climbing is sheer discipline.

Here is the breakdown of how you handled this Quick & Done session:

 The Sleep Situation: “Running on Fumes”

* The Data: Oura (56) and Garmin (45) are screaming at you. Whether it was 3.5 hours or 5.5 hours, you are in a deep deficit.

* The Impact: Strength training (heavy load, low reps) is actually the safest bet here compared to high-intensity cardio, but your CNS (Central Nervous System) is taking a hit.

* Note: Be very careful on that Rock Climbing Wall today. Your grip strength and reaction time might be slightly delayed due to the sleep score.

 Workout Analysis: Chest Day 2 (Strength Focus)

1. Heart Rate Zones (Rest & Recovery)

* Zone 1 & 2 Dominance: This was perfect execution for a Strength Day. You weren’t trying to spike your HR; you were moving heavy loads. Keeping the cardio stress low (0% in Zone 4/5) was smart given your sleep status.

2. Flat Bench DB Close Grip Press (50 lbs – 83% 1RM)

* The Jump: This is a massive mental shift. “Last Time” you were working with 30s. “Prior Time” you were at 40s. Jumping back to 50s and hitting 8 reps on the first set is excellent.

* Consistency: Hitting 7s across the remaining sets shows you handled the weight increase well without failing early.

* Verdict: You successfully shifted from Hypertrophy/Endurance (the 30lb days) back to pure Strength.

3. Seated DB OH Press (40 lbs – 88% 1RM)

* High Intensity: You were working very close to your max here (88%).

* The Volume: 4×4 is classic strength volume. It’s grueling but effective for neural adaptation.

* Comparison: You matched your previous heavy lift (Prior Time 45 x 4/4/4/4) almost rep-for-rep but with slightly more control (indicated by the steady 4s).

* Context: Doing this immediately before a day of demoing a rock climbing wall (which requires significant shoulder stability and overhead reaching) is… brave! Your shoulders are going to feel this later.

 The Road Ahead & Recommendations

Tomorrow (Wednesday): TBD Decision

Given the rock climbing demo today and the lack of sleep:

* Recommendation: PELOTON BIKE+.

* Why: Your upper body is going to be toast from the Chest Press + Climbing Wall. A heavy Leg Day on 4 hours of sleep is an injury risk. A Zone 2 flush on the bike will help clear lactate and let you recover for the “Back & Biceps” day on Thursday.

The “Just Keep Swimming” Stats

* Your yardage is looking massive for the year.

* RunDisney: With the WDW 5K less than a month away, keep those legs fresh enough to handle the impact, but prioritize the strength phase as planned until mid-January.

 Next Step for You

Since you are demoing a climbing wall today on tired muscles: Would you like a quick 5-minute mobility routine for shoulders and forearms to do this evening to prevent stiffness tomorrow?

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