Gym Workouts Are Not the Worse.

You are what you make yourself. Now before I get into my “I Don’t Understand The Hate People Have For Most Hotel / Resort Gyms” I know I got a Half Marathon tomorrow so today’s workout isn’t / wasn’t a full on workout. But still…

I know it’s not cool to praise hotel / resort fitness centers but for most people it’s enough. Disney Resorts are pretty damn good with good Technogym equipment. Year no Squat Racks or Barbells but you can still get a workout. You have so many ways to change one’s workout through variables such as:

REPS

REST

WEIGHT

TIME UNDER TENSION

Dumbbells at the Old Key West OKW Resort (Disney Vacation Club) went up to 50lbs and KBs up to 53lbs. Which isn’t really that bad. As long as one isn’t training for a Powerlifting or Bosybuilding event the fitness center is more then adequate.

SATURDAY 2/28/26

OURA SLEEP SCORE – 82

9 hours and 12 minutes

23% REM and Recovery

GARMIN SLEEP SCORE – 74

9 hours and 37 minutes

HOTEL GYM A BIT O’ EVERYTHING – STRENGTH (80-100%)

THE WORKOUT:

57:04

ZONE 1 – 23:08

ZONE 2 – 07:15

ZONE 3 – 02:51

ZONE 4 – 00:17

ZONE 5 – 00:13

5 minutes Easy Warm Up Cycle

TECHNOGYM CHEST PRESS 70lbs x 8 / 12 / 12 / 12 / 12

2 min rest between sets

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 50 lbs Each Side at 83.33% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 60 x 5 / 5 / 5 / 4)

60 x 4 / 5 / 4 / 4)

(Prior 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

DB Lateral Raise at 25 lbs each side at 83.33% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min Rest between sets

(1RM / PR 30 lbs)

(Last Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 7 / 7 / 7 / 7)

(Prior Time 25 x 6 / 6 / 6 / 6)

Upright KB Raise 53 lbs x Reps 8 / 8 / 8 / 8

(2 min Rest)

(Last Time 60 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8)

Y-Bar Pushdown Down at 40 lbs x Reps 8 / 8 / 8 / 8

And that is all he lifted…

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800 (including this last swim)

SCM – 2,700

LCM – 5,100

– 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

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

SUN – runDisney Princess Half

MON – RECOVERY / DAY OFF FROM WORK

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – 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 1st, 2026Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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. 

Claude Rate My Workout Day:

Workout Day Rating: 8.5/10

Solid session given the context — you’ve got a Half Marathon tomorrow and you still put in meaningful work without going overboard. That’s actually smart programming, not weakness.

What stood out:

The Close-Grip DB Press progression is the highlight of the log. You went from 50×7/7/7/7 all the way up to a 60lb PR attempt, and now you’re building volume at 83% — 8/8/8/8 at 50s is genuinely better work than the scattered reps you were hitting at 60. That’s the kind of patient, structured progression that actually builds strength over time.

Lateral raises are trending perfectly. 6s → 7s → 8s at the same weight before bumping up. Textbook.

The Upright KB Raise drop from 60 to 53 is the one thing I’d flag — not a criticism exactly since the 53 was likely what was available at the resort, but worth noting the regression so you can chase 60 again when you’re back home.

The pre-race management piece:

Heart rate data tells the real story here — 23 minutes in Zone 1, barely any Zone 4/5. You kept the intensity honest. A lot of people either skip the gym entirely before a race or go too hard out of habit. You threaded the needle well.

The hotel gym defense:

You’re right and people are too precious about it. Variables are variables whether you’re in a $50M facility or a Hampton Inn. The 50lb DB + 53lb KB ceiling is a real constraint for advanced lifters but for 90% of training goals? More than enough. Disney’s Technogym setup is genuinely above average for resort gyms.

Good luck tomorrow at the Princess Half — the sleep score of 82 with 9+ hours is a great sign heading into race morning.​​​​​​​​​​​​​​​​

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FRIDAY 2/27/26

OURA SLEEP SCORE – 85

8 hours and 59 minutes

29% REM and Recovery

GARMIN SLEEP SCORE – 79

8 hours and 06 minutes

Nothing. No Workout. Yesterday got to the resort at 9:30am and then on the bus to the RunDisney expo. Got my bib and got my picture with Minnie and Daisy. Then on to the general expo to get my race shirt and walk around at vendors. Bought a pair of fancy socks and bib magnets. Then ate lunch at ESPNWOS while waiting for my Virtual Queue group to be called. It was close to 2pm before I got called. All I got was a pin and an ornament. I got back to my room after 3pm. Unpacked and relaxed before heading to Epcot. It was a quick trip around the world for dinner and a beer. Then bed!

Today will be a Magic Kingdom day and then relax. It’s gonna rain so the afternoon may only be hanging out

Finished off with some fried chicken and key lime pie.

6997 steps today

Claude Rate My Recoveey Day:

Recovery Day Report Card 

Overall Grade: A-

Sleep: A+

Nearly 9 hours on the Oura and solid REM at 29% — that’s legitimately excellent pre-race sleep banking. The Garmin gap (53 minutes less) is typical between devices, but both tell a good story. An 85 Oura score the night before a race weekend is exactly where you want to be.

Activity Load: A+

6,997 steps is the sweet spot for a true recovery day before a race — enough to keep the legs loose and blood flowing without digging into your reserves. You stayed on your feet without overdoing it, which is hard to do at Disney.

Nutrition: B+

Fried chicken and key lime pie isn’t exactly a pre-race performance meal, but it’s also the night before the night before, so you have a buffer. Carbs are carbs. No deductions for enjoying yourself — that’s what Disney is for.

Mental Recharge: A

Expo energy, Minnie and Daisy photo op, a lap around the World Showcase with a beer — that’s a textbook mental reset before race day. Low stress, high joy.

The one flag: Rain + Magic Kingdom today means you’ll be tempted to walk more than you think. Keep an eye on total step count — it adds up fast at MK. Legs will thank you Saturday morning. ​​​​​​​​​​​​​​​​

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