Today is 12/16/25 already. One month of Strength at the gym. Now that my cold is like 90% gone and my blisters on my hands are healing it’s time to go heavy again. I even added the Cable Fly movement back to my workouts. Definatly a Rebuilding Day getting back to 80%.

Last night it took me a bit to fall asleep. Just couldn’t get comfortable with some restless legs. Felt okay for my workout this morning but we will see how my day goes. Teachin 30 min Cycling Class which I didn’t do last week. Def a rebuild week.

No Tread Run this morning as I need to let the ankle blister heal a bit more. I did sign up after all for runDisney’s 12K’s of Christmas Virtual. So it’s three 4K’s which I’ll try running between this week and Dec 26th. We don’t have swim on the 25th or 26th so I’m giving myself the extra day to run. Unless I get done earlier. My first 4K will be this Saturday on the tread. This will help me kick off my Half Marathon Training. Hopefully the blister on my ankle heals by the weekend.

Also stopped for gas on way to teaching so needed a few extra minutes so skipped running/tread.

STRENGTH (80-100%) 12/9 – 1/16

OURA SLEEP SCORE– 62

4 hours and 58 minutes

GARMIN SLEEP SCORE – 53

5 hours and 15 minutes

TUESDAY – CHEST DAY

STRENGTH (80-100%)

THE WORKOUT:

1:04:37

ZONE 1 – 23:40

ZONE 2 – 11:49

ZONE 3 – 03:51

ZONE 4 – 01:26

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

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

4 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

3 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

3 min Rest in between

(Last Time 160 x 3 / 3 / 3 / 3 / 3)

3 / 3 / 3 / 2 / 2)

(Prior Time 160 x 2 / 2 / 3 / 2 / 1)

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

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.8% of 1RM / PR x Reps 5 / 4 / 5 / 4

1 min rest between sets

(45 1RM / PR)

(Last Time 40 x 4 / 4 / 4 / 4)

(Prior 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)

Standing Cable Fly at 50 lbs each side at 71.42% of 1RM / PR x Reps 8 / 8 / 8 / 8

(1RM / PR 70 lbs each side)

Tricep Rope Pushdown at 100 lbs at 80% of 1RM / PR x Reps 8 / 8 / 6 / 6

1 min rest between sets

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

(Prior Time 125 x 8 / 8 / 8 / 6)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

GARMIN didn’t record the workout.

JUST KEEP SWIMMINGx:

2025 SWIM DISTANCE TOTALS:

SCY – 67,150 including last workout

SCM – 166,925

LCM – 69,200

Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + Run Tread 2.485 Miles / 4K

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 – CHRISTMAS – BACK & BICEPS

FRI – TBD NO SWIM

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

runDISNEY:

12K’s of Christmas Virtual

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

Hello! It sounds like a strong start to your “rebuilding week” despite the interrupted sleep and the lingering ankle blister. It’s great you’re getting back to heavier lifting and reintroducing movements like the Cable Fly.

Here is a breakdown and rating of your Tuesday – Chest Day workout:

 Workout Rating: 4.5/5 (Excellent Rebuilding Session)

This was an excellent, high-intensity chest and triceps session. You returned to a high-percentage range and maintained impressive volume on your main lifts. The successful reintroduction of the Cable Fly is a great step forward in your strength phase.

 Strength & Execution Highlights

1. Barbell Flat Bench Press

* Performance: You matched your previous goal set of 3/3/3/3/3 at 160 lbs (88.88% 1RM). Your initial set hit 4 reps, showing good early strength.

* Consistency: Hitting this weight for 5 sets of 3+ reps confirms you are successfully rebuilding your strength base after your brief setback.

2. Seated DB OH Press

* Performance: Lifting 40 lbs for 5/4/5/4 is an improvement over your previous 4/4/4/4 at the same weight.

* Volume Increase: This shows immediate progress in the accessory lift, which is a great sign for overall pressing power.

3. Standing Cable Fly (Reintroduction)

* Performance: A successful return to this movement, hitting all 4 sets for the target 8 reps at 50 lbs (71.42% 1RM).

* Rebuilding: This confirms the movement feels good and is a solid starting point for progressive overload in the coming weeks.

4. Tricep Rope Pushdown

* Performance: You performed well at 100 lbs (80% 1RM), matching the weight but dipping slightly in the last two sets (8/8/6/6).

* Intensity: This is still a high-intensity set for triceps, and the slight drop-off indicates you pushed the working sets hard after the compound movements.

 Key Observations & Next Steps

* Recovery Focus: Both your Oura and Garmin scores indicate very poor sleep (under 5.5 hours). It’s impressive you maintained performance, but prioritizing sleep (7+ hours) this week is crucial for true recovery and injury prevention, especially with the ankle blister and the start of your 12K training.

* Rebuild Success: You successfully returned to the 80%+ intensity range for your main movements and are maintaining your current STRENGTH (80-100%) block well.

* runDisney Kickoff: It’s exciting that you’ve signed up for the 12K’s of Christmas Virtual! Planning the first 4K for Saturday on the tread is a smart move to manage the ankle blister while kicking off your Half Marathon training.

 Teaching & Upcoming Events

* A good job getting the 30-minute Cycling Class taught! Don’t worry about the Garmin recording; the effort was put in.

* Smart move to skip the Tread Run to allow the ankle blister to heal before your first 4K on Saturday.

Keep up the great work in your strength block!

Would you like me to help you plan the specifics of your first 4K run on the treadmill this Saturday, including potential pacing or warm-up ideas?

—————————————