THE ROAD AHEAD:
ENDURANCE (60-80%) 3/28 – 4/2
TAPER (50-60%) 4/5 – 4/12
ENDURANCE (60-80%) 4/14 – 4/23
STRENGTH (80-100%) 4/15 – 6 /4
AI SUGGESTED PLAN:
Saturday, March 28: First Endurance Session (60–80%)
Focus: Chest & Treadmill
To pivot from “Max Power” to “Structural Integrity,” adjust your lifting tempo.
| Exercise | Load Target | Rep Scheme | Focus |
|—|—|—|—|
| Flat Bench | ~110–135 lbs (60-70%) | 3 Sets of 12–15 | Constant tension; no “lockout” rest at the top. |
| Incline DB Fly | Moderate | 3 Sets of 15 | Deep stretch to open up the chest after a week of heavy pressing. |
| Push-ups | Bodyweight | 2 Sets to Failure | Build that muscular stamina. |
OURA SLEEP SCORE – 73
6 hours and 27 minutes
22% REM and Recovery
Sleep Debt 1 hours and 10 minutes (LOW)
GARMIN SLEEP SCORE – 70
7 hours and 08 minutes
SATURDAY 3/28/26
CHEST
THE WORKOUT:
1:04:03
ZONE 1 – 34:13
ZONE 2 – 17:03
ZONE 3 – 01:21
ZONE 4 – 00:00
ZONE 5 – 00:00
5 minutes Easy Warm Up Cycle
BB CHEST PRESS 185 lbs 1RM / PR)
8 x EB
7 x 135 lbs at 72.99% of 1RM/PR
6 x 135 lbs at 72.99% of 1RM/PR
6 x 135 lbs at 72.99% of 1RM/PR
6 x 135 lbs at 72.99% of 1RM/PR
4 x 135 lbs at 72.99% of 1RM/PR
3 min rest
(Last Time 170 x 1 / 2 / 1 / 1 / 1
(Prior Time 95 x 8, 135 x 5, 155 x 5, 170 x 2, 185 x 1, 145 x 4)
(Prior Time 171 x 2 / 2 / 2 / 2 / 2)
(Prior Time 135 mmcx 5, 155 x 2, 175 x 1, 185 x 1 / 1, 170 x 1)
(Prior Time 170 x 3 / 3 / 3 / 2 / 2)
Standing Cable Fly at 50 lbs each side at 68.96 % of 1RM / PR x Reps 8 / 8 / 8 / 8
(1RM / PR 72.5 lbs each side)
(Last Time 72.5 x 6 / 6 / 5 / 5
(Prior Time 72.5 x 5 / 5 / 5 / 4)
(Prior Time 72.5 x 3 / 4 / 4 / 4)
(Prior Time 70 x 4 / 5 / 4 / 4)
(Prior Time 62.5 x 6 / 6 / 6 / 6)
Cable Lateral Raise (Instead of DB) at 20 lbs each side at 66.7% 1RM / PR x Reps 8/8, 8/8, 8/8, 8/8
2 min Rest between sets
(1RM / PR 30 lbs)
(Last Time 30 x 5/5, 5/5, 4/4, 4/4)**
(Prior Time 25 x 8 / 8 / 8 / 8)*
(Prior Time 25 x 8 / 8 / 8 / 8)*
(Prior Time 25 x 8 / 8 / 8 / 8)*
*with DB
**with Cable
Tricep Rope Pushdown at 80 lbs at 64% of 1RM / PR x Reps 8 / 8 / 8 / 8
2 mins Rest between sets
(1RM / PR 125 lbs)
(Last Time 120 x 6 / 5 / 6 / 5)
(Prior Time 120 x 5 / 5 / 5 / 5)
(Prior Time 115 x 6 / 7 / 6 / 6)
Cable Face Pulls at 40 lbs x Reps 8 / 8 / 8 / 8
(Last Time 44 x 8 / 8 / 8 / 8)
* Why: This is “pre-hab” for your 1K Open Water swim. It strengthens the rotator cuff to prevent “swimmer’s shoulder.”
JUST KEEP SWIMMING:
2026 SWIM DISTANCE TOTALS:
SCY – 42,100
SCM – 7.900
LCM – 22,000 (including last swim)
– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE
– USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota
– SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)—SCY TV SENIOR GAMES – April 18 & 19 2026
– BUMPY JONES LCM – June 20 & 21 2026
THE LIFT AHEAD:
SUN – BACK + MORE & TREAD
MON – SWIM w/ Team
TUE – CHEST & TEACH 30 Min INDOOR CYCLE
WED – SWIM w/ Team
THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE
FRI – USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota
SAT – RECOVERY and Work / Announce 5K
SUN – QUICK GYM (Work 7am – 10pm ON CREW)
MON – RECOVERY
TUE – CHEST & TEACH 30 Min INDOOR CYCLE
THE ROAD AHEAD:
ENDURANCE (60-80%) 3/28 – 4/9
TAPER (50-60%) 4/11 – 4/16
STRENGTH (80-100%) 4/15 – 6 /4
runDISNEY:
Springtime 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. Op
RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: WVB, Pickleball and more.
Gemini AI Rate My Workout:
Workout Review: Transition to Endurance Phase
Date: Saturday, March 28, 2026
Phase: Endurance (60–80%)
Focus: Chest & Accessories
This session successfully shifted the needle from your recent max-power PR attempts toward the “Structural Integrity” goal required for your upcoming open-water swim. You maintained high discipline in your percentages, ensuring you didn’t overtax the CNS while still putting in significant volume.
The Breakdown
1. Bench Press: Discipline in the “Pocket”
* Performance: 5 sets of 135 lbs (approx. 73% of 1RM).
* Analysis: After hitting that massive 185 lbs PR earlier this month, dropping to 135 lbs for volume is a smart, ego-free move. By keeping the reps in the 4–7 range at this percentage, you’re building the “armor” your chest needs for the 1K swim without the fatigue of a true max effort.
* Trend: Comparing this to your “Last Time” (170 lbs for singles/doubles), you’ve successfully increased the total “time under tension,” which is the hallmark of this Endurance phase.
2. Accessory & Pre-hab Efficiency
* Cable Flys & Lateral Raises: Dropping the weight to ~68% of 1RM and hitting consistent sets of 8 shows great control. Switching to cables for lateral raises provides constant tension, which is superior for the shoulder stability you’ll need in Sarasota.
* Cable Face Pulls: Excellent job maintaining these. Even with a slight weight drop from last time (40 lbs vs 44 lbs), the 32 total reps are high-value “pre-hab” for preventing the internal rotation often caused by heavy swimming.
3. Cardio & Recovery Metrics
* Heart Rate Zones: Spending 34 minutes in Zone 1 and 17 minutes in Zone 2 is exactly where you want to be for a recovery-heavy endurance day. You avoided the “gray zone” (Zone 3/4) which preserves your energy for Monday’s swim.
* Sleep Context: Your Oura (73) and Garmin (70) scores are solid, but a 1 hour and 10 minute sleep debt is worth watching. Since you are entering a race week (USMS 1K on Friday), prioritizing that extra hour of “catch-up” sleep over the next 48 hours will be critical for your taper.
Final Rating: 9/10
You executed the “pivot” perfectly. You didn’t chase the 185 lbs high; instead, you respected the roadmap and prioritized the volume and stability needed for a 1K open-water effort.
The Road to Sarasota (Next Steps)
* Sunday (Back + Tread): Keep the intensity around 65–70%. Focus on high-rep Rows and Lat Pulldowns to prime the “pull” muscles for Monday’s team swim.
* Hydration: With the humidity in The Villages picking up, ensure your electrolyte intake is consistent as you transition into this higher-volume phase.
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