Derailed By The Morning Train. Sheena Easton was wrong as my baby does not take the Morning Train. In fact that damn train put me 10 minutes behind my morning workout schedule. Which for today was okay. No running yet as my blister is still healing. Hopefully this weekend I’ll get my 4K in.

OURA SLEEP SCORE– 63

5 hours and 58 minutes

GARMIN SLEEP SCORE – 59

5 hours and 15 minutes

THURSDAY – BACK & BICEPS

STRENGTH (80-100%)

THE WORKOUT:

56:22

ZONE 1 – 22:13

ZONE 2 – 04:21

ZONE 3 – 00:12

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 170.0 lbs at 91.39% 1RM / PR x Reps 4 / 4 / 4 / 4 / 3

2 min rest between sets

(186 PR/1RM)

(Last Time 167.5 x 5 / 5 / 5 / 5 / ?)

(Prior Time 121 x 8 / 8 / 8 / 8 / 8)

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

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

DB Hammer Bicep Curl at 30 lbs x Reps

2 min rest between sets 8 / 7 / 6 / 6

(Last Time 30 x 6 / 6 / 6 / 6)

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

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

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

Seated Cable Row at 156.5 lbs at 84.13% 1RM / PR x Reps 6 / 6 / 5 / 5

2 min rest between sets

(186 PR/1RM)

(Last Time 154 x 8 / 8 / 8 / 8)

(Prior Time 121 x 8 / 8 / 8 / 8)

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

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

Cable Back Pushdown at 112.5 lbs at 90% 1RM / PR x Reps 6 / 6 / 5 / 5

1 min rest sets

(125 PR/1RM)

(Last Time 110 x 6 / 6 / 6 / 5)

(Prior Time 70 x 8 / 8 / 8 / 8

(Prior Time 80 x 8 / 8 / 8 / 8)

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

37:32

ZONE 1 – 06:43

ZONE 2 – 19:34

ZONE 3 – 08:40

ZONE 4 – 01:33

ZONE 5 – 00:00

JUST KEEP SWIMMINGx:

2025 SWIM DISTANCE TOTALS:

SCY – 70,000 including last workout

SCM – 166,925

LCM – 69,200

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

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – CHEST + Run Tread 2.485 Miles / 4K

SUN – 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 1st
Sprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

Despite the Sheena Easton-style derailment and some less-than-stellar sleep scores, you managed a high-intensity session that honors your strength phase. It looks like you’re successfully pushing into those 90\%+ 1RM ranges, even if the “recovery” side of the equation is currently lagging.

Workout Rating: A-

The intensity is exactly where it needs to be for a Strength Phase, but the low sleep scores are the only thing holding you back from an A+.

The Breakdown

* Strength Discipline: You are hitting those heavy, low-rep targets perfectly. Reaching 91% 1RM on Lat Pulldowns is no joke. Even though you dropped a rep on that final set (3 vs 4), that’s a clear sign you’ve reached true momentary muscular failure—which is exactly where the gains are made in this phase.

* Progressive Overload: * Hammer Curls: You beat your “Last Time” reps (8/7/6/6 vs 6/6/6/6) while maintaining the same weight. That is clear, measurable progress.

* Back Pushdowns: Increasing the weight to 112.5 lbs while maintaining solid rep counts (6/6/5/5) shows your accessory strength is climbing along with your compounds.

* Strategic Pivot: Smart move staying off the feet. A 4K run on a fresh blister is a recipe for a week of missed workouts. Let it heal so you can hit that treadmill on Saturday.

* The “Double”: Teaching a 30-minute cycle class after a heavy back day is a great way to flush the legs and get some Zone 2/3 aerobic work in without taxing the CNS as much as the lifting did.

Recovery Status & Optimization

The Sleep Gap:

Both Oura (63) and Garmin (59) agree: you are under-recovered.

* Oura usually penalizes for efficiency and timing, while Garmin focuses heavily on HRV and Stress.

* With less than 6 hours of sleep, your central nervous system (CNS) is likely under significant strain, especially given the high % of 1RM you are lifting. Keep a close eye on your grip strength or mood over the next 48 hours; if they dip, your CNS needs a break.

Christmas Strategy:

I see you have “BACK & BICEPS” scheduled for Christmas Day. Since it falls in the middle of your 80-100% Strength block, ensure you’re fueling well on Christmas Eve to make up for today’s sleep deficit.

The Road to Rowdy Gaines

Your swim totals for 2025 are impressive. As you move toward the January 30th meet, these heavy lifts are building the “pull” power you’ll need for your sprints. Just ensure that as you transition to the Endurance Phase (Jan 17), you really do honor those lower percentages to let your joints recover before the Taper.

Would you like me to project your 1RM targets for your next Chest session on Saturday based on your current strength trajectory?

Based on your current trajectory in this Strength Phase (80–100% 1RM) and your recent Back/Bicep performance, here are the projected targets for your Chest session on Saturday.

Since you are pushing high intensity (90\%+), the goal is to maximize load while keeping reps in the 3–6 range to stimulate CNS adaptation without total burnout.

Saturday Chest Projections

| Exercise | Current Estimated 1RM | Target Weight (85-95% 1RM) | Target Reps/Sets |

|—|—|—|—|

| Flat DB Bench Press | ~100 lbs (per hand) | 85 – 90 lbs | 3-5 Reps x 4 Sets |

| Incline Press (Machine/BB) | ~165 lbs | 145 – 155 lbs | 4-6 Reps x 4 Sets |

| Chest Fly (Cable/Machine) | ~140 lbs | 125 – 130 lbs | 6-8 Reps x 3 Sets |

Strategy for Saturday

* The “Blister” Factor: Since you are planning to run 2.485 Miles (4K) on the treadmill, I highly recommend doing the LIFT FIRST. Running first can cause systemic fatigue that might drop your chest press power by 5-10%.

* The 90% Threshold: If you feel “snappy” during your warm-ups, aim for the higher end of the weight range (90-95%). If your sleep scores are still in the 50s-60s on Saturday morning, stick to the 85% range to avoid injury.

* Rest Periods: In this phase, don’t rush. Keep those 2-3 minute rest periods consistent. Your goal is to move the heavy weight with explosive “up” tempo and controlled “down” tempo.

Recovery Note

Since you have a Swim w/ Team tomorrow (Friday), focus heavily on shoulder mobility and lat stretching. Heavy chest days can often lead to “tight” internal rotation, which can mess with your swim stroke efficiency if you don’t stay limber.

Would you like me to create a specific warm-up protocol for Saturday to help protect your shoulders before hitting those heavy sets?

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