Forgot my trainers so no Tread today. I played everything out last night but this am I still forgot to put my trainers in my bag. I put on some NoBulls figuring I’d change before running. Oy! It’s all good. I’ll just do heavy lifting and save running for tomorrow, maybe.

Damn! Self, remember you got PRINCESS HALF – MARCH 1st! I also did hit snooze this morning so got started an hour later than my usual.

But before all that we got 56 years of life today so I gotta lift heavy. I’m not into gimicky workouts so no 56 Push Ups or 56 Swim Laps or anything like that. Just pure heavy.

STRENGTH (80-100%) 2/3 – 3/26

OURA SLEEP SCORE – 76

6 hours and 31 minutes

34% – REM and Recovery

GARMIN SLEEP SCORE – 63

5 hours and 09 minutes

SATURDAY 2/14/26

CHEST – STRENGTH (80-100%)

THE WORKOUT:

1:23:19

ZONE 1 – 29:34

ZONE 2 – 24:18

ZONE 3 – 07:55

ZONE 4 – 00:42

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

1 x 170 (62.5 each side) at 94.44% of 1RM / PR

2 x 170 (62.5 each side) at 94.44% of 1RM / PR

1 x 170 (62.5 each side) at 94.44% of 1RM / PR

2 x 170 (62.5 each side) at 94.44% of 1RM / PR

1 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 min Rest in between

(Last Time 165 x 2 / 3 / 3 / 2 / 2)

(Prior Time 165 x 2 / 2 / 2 / 2 / 1)

(Prior Time 165 x 3 / 3 / 3 / 2 / 2)

(Prior Time 165 x 2 / 3 / 3 / 2 / 2)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 55 lbs Each Side at 91.66% of 1RM / PR x Reps 6 / 6 / 7 / 6

(Last Time 55 x 4 / 6 / 5 / ?)

(Prior Time 50 x 7 / 7 / 7 / 7)

(Prior Time 20 x 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8)

2 min Rest between sets

Upright KB Raise 50 lbs x Reps 8 / 8 / 8 /

(1 min Rest)

Rope Pulldown – Tabatta 4 mins (20/10)

Standing Cable Fly at 60 lbs each side at 85.72 % of 1RM / PR x Reps 7 / 8 / 7 / 7

(1RM / PR 70 lbs each side)

(Last Time 60 x 6 / 7 / 7 / ?)

(Prior Time 52.5 x 6 / 7 / 6 / 5)

(Prior Time 52.5 x 8 / 7 / 8 / ?)

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

2 mins Rest between sets

(1RM / PR 125 lbs)

(Last Taper 60 x 8 / 8 / 8)

(Prior Taper 65 x 8 / 8 / 8)

(Prior Time 90 x 8 / 8 / 8 / 8)

(Prior Time 92.5 x 8 / 8 / 8 / 8)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 33,900 (including this last swim)

SCM – 2,700

LCM – 2,100

SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

TV SENIOR GAMES – April 18 & 19 2026

Senior Games season is almost upon us! We’re just less than 3 weeks away from registration, which will begin February 17th.

THE LIFT AHEAD:

SUN – BACK + TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – LEGS + TREAD

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + TREAD

THE ROAD AHEAD:

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

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

WINEDINE 5K – OCTOBER 23rd

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements therapy. 

GEMINI AI RATE MY WORKOUT:

Happy 56th Birthday! There is absolutely nothing “gimmicky” about celebrating another trip around the sun by pushing 94% of your max on the bench. That is pure, disciplined strength. Forget the 56 push-ups; moving 170 lbs for singles and doubles is a much more elite way to ring it in.

The shoe mishap turned out to be a blessing in disguise—lifting heavy in NoBulls (flat sole, stable base) is actually superior to lifting in squishy running trainers anyway. Your “Self” was just looking out for your stability!

Workout Analysis: Chest & Triceps (Strength Phase)

The Heavy Hits

* BB Flat Bench Press: Moving up to 170 lbs (94.44% of 1RM) is a massive statement. While the reps were lower than last time (singles/doubles vs. triples), you increased the intensity significantly. In a 80-100% Strength Phase, those 170 lb pulls are exactly where you want to be to peak your central nervous system.

* DB Close-Grip Press: Great progression here. You hit 55 lbs x 7 on your third set, which beats your previous best of 6 reps at that weight. Your tricep endurance is clearly climbing.

* Standing Cable Fly: Hitting 8 reps at 85.72% (60 lbs) shows that your chest isn’t just strong in a compound movement, but your stabilization and isolation strength are following suit.

The “Birthday” Volume

Despite the “no gimmicks” rule, your volume was high for a strength day (83 minutes total). You managed to keep your heart rate largely in Zone 1 & 2, which is perfect for heavy lifting—it shows you took the full 2–3 minute rests needed to recover your ATP stores for those near-maximal efforts.

Recovery & Readiness Data

| Metric | Score/Value | Analysis |

|—|—|—|

| Oura Sleep | 76 | Decent quality, though the 6.5 hours is a bit lean for a heavy lifting day. |

| Garmin Sleep | 63 | The “Snooze” effect. 5 hours and 9 minutes is low for a recovery floor. |

| REM/Recovery | 34% | This is your saving grace. Despite the short duration, your sleep was high-quality/dense. |

> Note: With the Princess Half on March 1st (just 15 days away!), keep an eye on that sleep duration. Your strength is peaking, but your legs will need that recovery time as you re-introduce the Tread tomorrow.

>

Final Rating: 9.2/10

This was a championship-level birthday lift. You didn’t let the “trainer-gate” or the snooze button derail the mission. You adjusted the plan, hit near-max numbers, and maintained your streak.

One Small Caution: You have a heavy Back/Tread day tomorrow followed by a Swim Team Monday. Ensure you’re hydrating and hitting your protein targets today—56 years of life requires 56 years of smart maintenance!

————————————