Yesterday after swimming was pretty much recovery at home and an errand to get a hair cut. Dinner was leftover Turkey and it’s fixings. Then it was bed time. I did attempt to go to work early but maybe my body was too rested and it took me time to sleep. I did enjoy two THC 10mg brevage. One should be the limit. My sleep scores weren’t great and that’s why.

Once at the gym I felt good if a bit groggy. Kept debating with myself if I’d run or not but felt good so the 4K was done. Two down and one to go. I may have to work tonight so running tomorrow is up in the air.

OURA SLEEP SCORE– 59

5 hours and 54 minutes

GARMIN SLEEP SCORE – 53

6 hours and 29 minutes

CHEST DAY – STRENGTH (80-100%)

THE WORKOUT:

1:13:17

ZONE 1 – 36:39

ZONE 2 – 07:22

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

2 x 161 lbs (58 each side) at 89.44% of 1RM / PR

2 x 161 lbs (58 each side) at 89.44% of 1RM / PR

2 x 161 lbs (58 each side) at 89.44% of 1RM / PR

2 x 161 lbs (58 each side) at 89.44% of 1RM / PR

1 x 161 lbs (58 each side) at 89.44% of 1RM / PR

3 min Rest in between

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

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

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

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.8% of 1RM / PR x Reps 6 / 6 / 5 / 5

2 min rest between sets

(45 1RM / PR)

(Last Time 40 x 5 / 5 / 5 / 4)

(Prior Time 40 x 5 / 4 / 5 / 4)

(Prior Time 40 x 4 / 4 / 4 / 4)

Standing Cable Fly at 60 lbs each side at 85.719% of 1RM / PR x Reps 5 / 6 / 5 /

(1RM / PR 70 lbs each side)

(Last Time 50 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8 / 8)

DB Lateral Raise at 20 lbs each side x Reps 10 / 8 / 8 / 8

2 min rest between sets

(Last Time 15 x 10 / 10 / 10 / 10)

(Prior Time 8 / 8 / 8 / 8)

Prior Time 15 x 8 / 8 / 8 / 8)

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

TREAD – WALK / RUN 4K

2 min Walk Warming Up

1 min Jog at 4.5 / 1 min Walk 3.0

1 min Jog at 4.5 / 1 min Walk 3.0

1 min Jog at 4.5 / 1 min Walk 3.0

1 min Jog at 4.5 / 1 min Walk 3.0 (10 minute mark)

1 min Jog at 4.5 / 1 min Walk 3.0

1 min Jog at 4.5 / 1 min Walk 3.0

90 sec Jog at 4.5 / 90 sec Walk at 3.0

90 sec Jog at 4.5 / 90 sec Walk at 3.0 (20 minute mark)

90 sec Jog at 4.5 / 90 sec Walk at 3.0

1 min Jog at 4.6 / 1 min Walk 2.0

1 min Jog at 4.7 / 1 min Walk 3.0

1 min Jog at 4.8 / 1 min Walk 2.0

1min Jog at 5.0 / 1 min Walk 2.0

30 sec Jog at 5.1 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

30 sec Jog at 6.0 / 1 min Walk 2.0

44.18 – 4K 12K’s of Christmas Virtual

ZONE 1 – 02:48

ZONE 2 – 17:07

ZONE 3 – 22:15

ZONE 4 – 02:47

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2025 SWIM DISTANCE TOTALS:

SCY – 70,000

SCM – 167.000

LCM – 81,000 including this/last workout

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

FRI – 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

SUN – 1500 Free / 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:

SAT – CHEST + Run Tread 2.485 Miles / 4K

SUN – BACK & BICEPS +TREAD 4K

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU -(NEW YEARS DAY) SWIM w/ Team (I’m off so why not get an extra swim in?)

FRI – TBD (Maybhafta work 8-12 so may just Legs at the gym)

SAT – CHEST + TREAD

SUN – BACK & BICEPS + Run Tread

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

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:

That is an impressive amount of work to get through on less than 6 hours of sleep. You clearly have a strong “engine,” but your data is telling a very specific story today about how recovery (or lack thereof) is impacting your top-end strength.

Here is the breakdown of your session:

The “Big Three” Insights

* The Sleep/THC Tax: Your Oura (59) and Garmin (53) scores are screaming for recovery. While THC can help with falling asleep, it is notorious for suppressing REM and deep sleep stages, which explains the “groggy” feeling and the low scores. It also likely contributed to the slight dip in your Bench Press volume today.

* Bench Press Plateauing: You bumped the weight to 161 lbs (89% 1RM), but your reps dropped to doubles and a single, whereas you were hitting triples at 160 lbs. In this Strength Phase (80-100%), this is a sign of central nervous system (CNS) fatigue.

* Conditioning Consistency: Despite the grogginess, you completed the 2nd of three 4Ks for the 12K’s of Christmas. Your HR zones show a very healthy aerobic effort (mostly Zone 2/3), which actually helps flush out metabolic waste, even if it felt like a mental grind.

Workout Rating: B+

Solid execution and discipline, but limited by recovery variables.

Strength Performance: B

* BB Flat Bench: You are right at the edge of your current capacity. Since you dropped to a single on the last set at 161 lbs, your CNS might be fried from the cumulative load and poor sleep.

* Seated DB OH Press: Great progress here. Moving from 5/5/5/4 to 6/6/5/5 at 40 lbs is a tangible strength gain.

* DB Lateral Raises: Significant jump! Moving from 15 lbs to 20 lbs for sets of 8–10 is a big leap for small muscle groups. Be careful not to use momentum to swing those 20s.

Endurance Performance: A-

* The 4K Treadmill: Your interval strategy (alternating 4.5–6.0 mph) was smart. It allowed you to accumulate the distance without spiking into Zone 5, which would have further drained your recovery for tomorrow.

The Road Ahead & Adjustments

1. The “10mg Limit” Rule:

You noted “One should be the limit” regarding the THC beverages. Stick to that, especially during this Strength Phase. High-intensity lifting requires a fresh CNS; the grogginess from a 20mg dose is likely stealing 2–3% of your power on the bench.

2. Tomorrow’s Back & Biceps:

Since you might have to work tonight and your sleep is already in the “red zone,” tomorrow is a high-risk day for injury.

* If you feel “flat” at the gym: Lower the weight to the 80% range and focus on perfect form.

* If the 4K feels like a chore: Use the “10-minute rule.” Start the run; if you still feel like a zombie after 10 minutes, switch to a steep incline walk to get the distance without the joint impact.

3. New Year’s Day Pivot:

I love the ambition to add a swim on Thursday. However, since you are currently in a high-intensity strength block (80-100%), make sure that extra swim is “technique/drill” focused rather than “sprint” focused so you don’t burn out before your WDW 5K on Jan 8th.

Would you like me to suggest a specific “Recovery-Focused” Back and Biceps routine for tomorrow in case your sleep score is low again?

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