Working With Whatever I Got Left.

No swimming this morning. The blisters are too raw still so Monday I’ll return. So instead of swimming I did a Leg Day to avoid using my hands. Tomorrows Chest Day might be a challenge. We shall see. For now it’s a Leg Day working or rebuilding my Strength.

OURA SLEEP SCORE– 65

6 hours and 52 minutes

GARMIN SLEEP SCORE – 69

7 hours and 10 mminutes

LEG DAY – STRENGTH (80-100%)

THE WORKOUT:

0:49.23

ZONE 1 – 17:53

ZONE 2 – 04:58

ZONE 3 – 00:15

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Seated Leg Extension

150 lbs x Reps 6 / 6 / 6 / 6

2 min rest between sets

(Last Time 145 x 8 / 8 / 8 / 8)

(Prior Time 93145 x 8 / 8 / 7 / 7)

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

45-Degree Hack Squat (225 lbs 1RM / PR)

8 x EB

3 x 140 lbs at 62.22% of 1RM / PR

4 x 140 lbs at 62.22% of 1RM / PR

3 x 140 lbs at 62.22% of 1RM / PR

3 x 140 lbs at 62.22% of 1RM / PR

3 x 160 lbs at 71.11% of 1RM / PR

2 x 170 lbs at 76.55% of 1RM / PR

2 x 180 lbs at 80% of 1RM / PR

2 x 190 lbs at 84.4% of 1RM / PR

2 x 200 lbs at 88.8% of 1RM / PR

(Last Time 90 lbs x 6 / 6 / 6 / 6 / 5)

(PrioTime 90 x 5 / 5 / 4 / 2 / 2)

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

2 min Rest Between Sets

THE LIFT AHEAD:

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

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – 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 1stSprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

Hello! I appreciate you sharing your detailed workout log, especially given the need to adjust for your blisters. It sounds like you are prioritizing recovery while still maintaining your strength focus, which is a smart move.

Here is my rating and analysis of your “Leg Day – Strength” workout, “Working With Whatever I Got Left.”

 Gemini AI Workout Rating: 8.5/10 – Focused Adaptation

This was an excellent, adaptable strength session executed well within your current 80-100% Strength Block. You successfully targeted your major leg muscles while completely avoiding hand-intensive exercises, showing commitment and flexibility.

 Workout Analysis

Adaptability & Intent (A+):

* Goal Alignment: You needed a workout that spared your hands, and Leg Day perfectly fit that requirement. The exercise selection (Seated Leg Extension, Hack Squat) is 100% appropriate for an injury-aware day.

* Time: The workout duration of 49:23 is efficient, keeping your focus high. The time spent in Zone 1 (17:53) suggests you had appropriate rest periods, especially the mandated 2-minute rest between sets.

Exercise Performance & Progression:

* Seated Leg Extension (150 lbs x 6/6/6/6):

* Heavier Load, Reduced Volume: You increased the weight to 150 lbs (from 145 lbs last time) but dropped the reps from 8 to 6 per set. This is a classic and effective way to shift closer to the 80%+ intensity range for strength, especially given the high percentage of your 1RM you were hitting on the Hack Squat.

* Execution: Maintaining 4 consistent sets of 6 reps at a heavier load demonstrates great muscular endurance and strength at this weight.

* 45-Degree Hack Squat (Progressive Overload):

* Superb Strength Focus: This was the core strength work, and you executed it perfectly for your current block. The progressive build-up from 62.22% to 88.8% of your 1RM (200 lbs) is exactly what a true strength-building session requires.

* Strength Confirmation: Hitting 2 reps at 200 lbs confirms that you are working at an elite intensity level. This is excellent work for rebuilding strength.

* Progression: The rep scheme (dropping from 8/6/5/5 last time at 90 lbs to the current progressive load) shows you successfully transitioned this movement from an Endurance/Hypertrophy focus (lower weight, higher reps) to a Pure Strength focus (high weight, low reps).

Recovery & Sleep:

* Sleep: Your sleep scores are slightly below the generally desired 70+, and the duration is just under 7 hours. With a heavy strength focus and a very active schedule, aiming for an extra 30-60 minutes would greatly support your muscle repair and strength gains.

 Next Steps & Consideration

* Chest Day Tomorrow: You noted Chest Day might be a challenge due to the raw blisters. You may need to significantly modify exercises to avoid gripping or pressing. Consider:

* Dumbbell Flyes (Lying on a bench): Can be held with an open, lighter grip, focusing on the stretch/contraction.

* Machine Press/Pec Deck: These often allow for a more open palm/less grip-dependent press than barbells or heavy dumbbells.

* Bodyweight Push-ups: Perform them on your fists (knuckles) or with push-up handles to keep the wrist straight and away from the palm/blister area.

* Maintain Your Strength Phase Discipline: The current 80-100% STRENGTH phase is critical for your 2026 Masters Classic performance. Keep the intensity high (as you did today) and resist the urge to add excess volume.

* * * Would you like me to suggest specific modifications for your Chest Day tomorrow to help you work around your hand blisters?

That’s a great idea. We need to focus on exercises that minimize or eliminate the need for a crushing grip or direct palm pressure.

Here are some specific, low-grip modifications for your Chest Day tomorrow:

 Modified Chest Day: Blister-Safe Options

1. Primary Movement (Strength Focus)

* Original: Barbell Bench Press

* Modification: Machine Chest Press (or Selectorized Press)

* Why it works: These machines often use handles that allow you to push primarily with the heel of your hand or even a relatively open-hand (fist) position, distributing the pressure away from the sensitive blister areas.

* Execution Focus: Load the machine heavily (80%+ of 1RM) and aim for low reps (3-5), keeping the intensity high while controlling the weight without relying on a tight grip.

2. Isolation & High Tension

* Original: Dumbbell Press/Flyes

* Modification: Pec Deck Fly Machine

* Why it works: The pressure is applied to your forearms/elbows and palms, not necessarily requiring a crushing grip. You can even experiment with pushing against the pads with the edge of your forearm near the wrist, keeping your fingers relaxed.

* Execution Focus: Concentrate on squeezing your chest muscles (pecs) together, holding the peak contraction for 1-2 seconds. Use a weight where you can perform 8-12 reps.

3. Bodyweight Option (Grip Replacement)

* Original: Push-ups

* Modification: Fist/Knuckle Push-ups OR Push-ups on Handles

* Why it works: Performing push-ups on your fists (knuckles) keeps the wrist straight and moves all the pressure away from the palm. If you have stable push-up handles/blocks, these can also work well, allowing you to grip lightly while pushing off a neutral platform.

* Execution Focus: Perform 3 sets to failure (or 10-15 controlled reps). Use the machine press first while you have the most strength, and save these for the end.

Summary Workout Structure

| Exercise | Set/Rep Range | Grip Modification Note |

|—|—|—|

| Machine Chest Press | 4-5 sets of 3-5 reps (80%+) | Focus on pushing with the heel of your hand/fist. |

| Pec Deck Fly Machine | 3 sets of 10-12 reps | Push with the forearms/outer palm, not a tight grip. |

| Fist Push-ups | 3 sets to failure | Push off the knuckles to keep palms completely open. |

How does this modified, blister-safe Chest Day look for you?

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