One More Thing…One More Workout, One More Cycle Class, One More Sleep… #daddy #dadbod #fitdaddy

One more sleep to US Masters Open Water Championship. Hopefully the sleep is better than the last two nights. I was so beat last night but still had a bit of tossing and turning and then woke up around midnight and getting back to sleep took some time. Anxiety.

Big Weekend Ahead. Tomorrow drive to Sarasota, compete and drive home. Then on Saturday be at work at 5:30am for the 5k. Illl be done by 10:00ish so then home and relax. Sunday early gym and then work 7am – 10pm. Yikes! All that and more. Today I lead a tour and host a luncheon for a group and then on to stuff the packets for the 5K.

All that and One More Thing… the waiting game. Sometime between today and Monday-ish Will I know about my interview. Do I have a second one? Did I not get it? If not than who?

But before all that one more gym Enudrance Phase Workout. At this point it’s no new gains but keeping the body sharp. I got three weekends in a row of swimming competitions. It’s all about staying injury free and keeping the body sharp.

OURA RING -68

5 hours and 10 minutes

37% REM and Recovery

Sleep Debt – 2 hours (MODERATE)

GARMIN SLEEP SCORE – 42

5 hours and 36 minutes

THE ROAD AHEAD:

ENDURANCE (60-80%) 3/28 – 4/2

TAPER (50-60%) 4/5 – 4/16

ENDURANCE (60-80%) 4/21 – 4/23

STRENGTH (80-100%) 4/25 – 6 /4

One More Thing…One More Workout, One More Cycle Class, One More Sleep…

THURSDAY 4/02/26

ENDURANCE (60-80%) 3/28 – 4/2

BACK & BICEPS

THE WORKOUT:

54:30

ZONE 1 – 20:42

ZONE 2 – 06:54

ZONE 3 – 00:41

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 143 lbs at 76.88% 1RM / PR x Reps 8 / 7 / 7 / 6 / 6

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 153 x 8 / 6 / 6 / 6 / 6)

(Prior Time 185 x 3 / 4 / 5 / 4 / 3)

(Prior Time 183.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 183.5 x 5 / 5 / 5 / 5 / 4)

Curlbar Bicep Curl w/ Arm Blaster

22.5 lbs each side at 69.23% of 1RM / PR x Reps 7 / 7 / 6 / 6

2 min rest in between sets (PR 32.5 lbs)

(Last Time 25 x 6 / 6 / 6 / 6)

30 x 3 / 4 / 4 / 4)

(Prior Time 27.75 x 5 / 5 / 5 / 5)

(Prior Time 27.5 x 5 / 5 / 5 / 5)

Curlbar Underhand Rows 22.5 lbs each side at 64.28% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets

(Last Time 25 x 10 / 10 / 10 / 10)

(Prior Time 35 x 8 / 10 / 10 / 10)

(Prior Time 32.75 x 10 / 10 / 10 / 10

(Prio Time 27.5 x 10 / 10 / 10 / 10)

(Prior Time 27.5 x 10 / 10 / 10 / 10)

Standing Cable Hanmer Bicep Curl at 77 lbs at 73.33% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

(Last Time 77 x 8 / 8 / 8 / 8 / 8)

(Prior Time 100 x 7 / 7 / 7 / 6 / 6)

(Prior Time 100 x 5 / 5 / 6 / 5 / 5)

(Prior Time 95 x 6 / 6 / 6 / 6 / 6)l

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

38:50

ZONE 1 – 05:45

ZONE 2 – 11:56

ZONE 3 – 16:43

ZONE 4 – 00:54

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 24,800 (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:

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

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – RECOVERY

SUN – SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)

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. 

RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Zumba, Table Tennis, Cardio Drumming Aqua Aerobics, WVB, Pickleball and more. ONE MORE THING…Stuffing the 5K packets for over 1,000 participants.

Gemini AI Rate My Workout:

Workout Rating: 8.5/10 (Strategic Maintenance)

You are in the “eye of the storm” right now. This workout wasn’t about breaking new ground—it was about holding the line while your CNS (Central Nervous System) is clearly redlining from pre-race anxiety and a massive workload.

The Breakdown

1. Strategic Load Management:

You wisely dropped the intensity compared to your prior sessions. On the Lat Pulldowns, you moved from 153 lbs down to 143 lbs. On the Underhand Rows, you dropped the volume and weight. This is textbook “Endurance Phase” logic: keeping the movement patterns crisp and the muscles “awake” without creating new tears that require recovery resources you simply don’t have right now.

2. The Bicep/Cycle Combo:

Teaching R30 immediately after a Back/Bicep floor session is a heavy ask for the upper body, especially with the postural demands of indoor cycling. Your heart rate data shows you stayed primarily in Zones 2 and 3 during the ride—perfect for a “flush” without digging a deeper hole.

3. The Sleep/Recovery Red Flag:

A 42 Garmin score and 68 Oura are loud warnings. Your REM and Recovery percentages are decent, but 5 hours of sleep is a precarious position 24 hours before a Championship 1K. The “tossing and turning” is likely a mix of cortisol from work stress and the “waiting game” on that interview.

Insights for the “Big Weekend”

* The Waiting Game: The anxiety of a second interview callback can be more draining than a 3,000m swim. Remind yourself: the work is done. Whether it’s the workout or the interview, you’ve put the reps in. Monday will come regardless of how much you worry today.

* The “One More Thing” Fatigue: You have a 1,000-person packet stuff, a tour, and a luncheon before you even start your drive to Sarasota.

* Pro-Tip: Stay on top of your electrolytes during the packet stuffing. Standing for long periods can cause “heavy legs” (blood pooling) which is the last thing you want before an open water race.

* Sunday’s Marathon Shift: 7:00 AM to 10:00 PM is a beast. Since you have a “quick gym” planned for that morning, keep it strictly mobility-focused. If you push heavy on Sunday morning, you will be a zombie by 4:00 PM during that shift.

Final Verdict

You’ve managed your “Endurance Phase” exactly as a veteran should—shifting focus from building to preserving. Go get that 1K tomorrow. The fitness is there; now it’s just about managing the nerves and getting through that work schedule.

Good luck in Sarasota—keep the line straight in the water!

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