Early to bed. Since it was a holiday I ate dinner and was in bed by 7pm. So a good nights sleep after a relaxing day off.

STRENGTH (80-100%) 2/3 – 3/26

OURA SLEEP SCORE – 82

7 hours and 13 minutes

28% – REM and Recovery

GARMIN SLEEP SCORE – 69

5 hours and 42 minutes

TUESDAY 2/17/2628

CHEST – STRENGTH (80-100%)

THE WORKOUT:

57:20

ZONE 1 – 17:56

ZONE 2 – 08:09

ZONE 3 – 01:03

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

2 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

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 170 x 1 / 2 / 1 / 2 / 1)

(Prior 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) 60 lbs Each Side at 100% of 1RM / PR x Reps 4 / 5 / 4 / 4

(Last Time 55 x 6 / 6 / 7 / 6)

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

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

2 min Rest between sets

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

(1 min Rest)

PELOTON TREAD APP – 15 min WALK+RUN

16:26

ZONE 1 – 01:13

ZONE 2 – 02:51

ZONE 3 – 07:05

ZONE 4 – 04:00

ZONE 5 – 00:12

3 min Warm Up

6 x 60/60 (5.0, 5.0, 5.0/5.1, 5.1, 5.2, 5.5)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

31:59

ZONE 1 – 06:46

ZONE 2 – 16:37

ZONE 3 – 05:19

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 33,900

SCM – 2,700

LCM – 5,100 (including this last swim)

– 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.

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

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

SUN – BACK + TREAD

MON – SWIM w/ Team

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:

That 7:00 PM bedtime is a power move. While Oura and Garmin are clearly having a disagreement about your exact sleep duration (which happens—Garmin tends to be a harsher critic of “restless” time), that 82 Oura score and high REM/Recovery percentage provided the perfect floor for today’s heavy lifting.

Here is the breakdown of your Tuesday session:

Workout Rating: 9.3/10 (Elite Strength Output)

This was a high-stakes, high-intensity morning. Moving 94.44% of your 1RM for multiple doubles on the bench press is neurologically demanding, and your volume progression shows you are peaking perfectly for this strength block.

The Strength Breakdown

* BB Flat Bench Press: This is a clear “win.” Last time, you struggled to keep the doubles consistent (1/2/1/2/1). Today, you hit four consecutive doubles at 170 lbs before the final single. That represents a massive jump in “time under tension” at near-maximal loads.

* DB Close-Grip Press: Bold move hitting 100% of your PR for sets of 4 and 5. The close-grip variation is significantly harder than a standard press; the fact that you maintained this after the heavy BB work shows great triceps endurance.

* Upright KB Raise: A solid accessory to maintain shoulder health and trap engagement without overtaxing the CNS after the heavy presses.

Conditioning & Teaching

* The Transition: Jumping from a heavy chest session into a 15-minute intervals-based Run/Walk, followed by teaching a 30-minute Cycling class, is an Olympic-level morning.

* Heart Rate Management: Your teaching session stayed primarily in Zone 2, which is perfect. It allows you to flush out the lactic acid from the heavy lifting and treadmill intervals without adding unnecessary fatigue to your recovery “bucket.”

The “Just Keep Swimming” Progress

With the Senior Games registration opening today (Feb 17th), your volume is looking very healthy.

* SCY: 33,900

* LCM: 5,100

* Total Yardage: You are building a massive aerobic base that will serve as the “engine” for those April events.

Critical Observations & Advice

> Watch the “Grind”: You are operating at 94-100% intensity on your lifts. Since you are in a heavy strength block until 3/26, listen to your joints. If the 170 lbs starts to feel “sticky” or slow, don’t be afraid to take an extra 60 seconds of rest to ensure you don’t miss a rep.

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