The Case Of The Missing Keyfob and The Tapered Cowboy

CASE SOLVED: THE KEYFOB WAS FOUND IN A WORK VEHICLE!!!

Got to the gym and realized the door keyfob wasn’t on my keychain. Ugh! Looked in my gym bag and car and nothing. Doh! So it was off to another gym 15 minutes away. Luckily I still have this gym membership and they use a phone app. Yeah!

Luckily this is a Taper Workout so it doesn’t matter which gym I workout at. I’m not a fan of this gym but it’s a workout. Now I just need to find the keyfob. I’m guessing it’s in either my desk at work or the work vehicle I drove on Sunday. If not I gotta find time this week to go to the gym during office hours to get a new keyfob. And spend $$$ for it.

Since I drove to one gym than another I lost some of my workout time but once again it’s a Taper so it’s all good.

During the Drive(s) and my first few movements I did listen to the new class release I’m teaching this morning. Only to realize I’m gonna mess up a bit in class today. But I’ll look spiffy as we have a Cowboy theme and I got a Cowboy-ish workout shirt.

OURA RING -81

6 hours and 44 minutes

33% REM and Recovery

Sleep Debt – 3 hour and 30 minutes (MODERATE)

GARMIN SLEEP SCORE – 67

5 hours and 18 minutes

TUESDAY 4/7/26

DRYLAND – CHEST

TAPER (50-60%)

THE WORKOUT:

54:38

ZONE 1 – 22:06

ZONE 2 – 06:58

ZONE 3 – 02:58

ZONE 4 – 01:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS 185 lbs 1RM / PR)

8 x EB

8 x 105 lbs at 56.75% of 1RM/PR

8 x 105 lbs at 56.75% of 1RM/PR

8 x 105 lbs at 56.75% of 1RM/PR

8 x 105 lbs at 56.75% of 1RM/PR

8 x 105 lbs at 56.75% of 1RM/PR

3 min rest

(Last Time 135 x 7 / 7 / 6 / 6 / 6)

(Prior Time 135 x 7 / 6 / 6 / 6 / 4)

(Prior Time 170 x 1 / 2 / 1 / 1 / 1)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 35 lbs Each Side at 58.33% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 60 x 6 / 5 / 5 / 5)

(Prior Time 50 x 8 / 8 / 8 / 8)

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

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

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

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 25 lbs at 50% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(50 1RM / PR)

(Last Time 45 x 5 / 5 / 5 / 4)

(Prior Time 45 x 4 / 2 / 3 / 2)

(Prior Time 50 x 2 / 2 / 1 / 2)

Cable Lateral Raise (Instead of DB) at 15

lbs each side at 50% 1RM / PR x Reps 8 / 8 / 8 /

*with DB

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

Doh! Didn’t start watch. Guess it doesn’t count!

ZONE 1 –

ZONE 2 –

ZONE 3 –

ZONE 4 –

ZONE 5 – 00:00

THE ROAD AHEAD:

TAPER (50-60%) 4/5 – 4/16

ENDURANCE (60-80%) 4/21 – 4/23

STRENGTH (80-100%) 4/25 – 6 /4

THE LIFT AHEAD:

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)

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

– 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

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, Yoga, Pilates , Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

This workout is a textbook execution of a **Taper Phase**. You are effectively “sharpening the blade” by maintaining movement patterns and intensity percentages while significantly dropping the volume and RPE (Rate of Perceived Exertion) to allow your central nervous system to recover for the SWAG meet on Sunday.

## **Workout Rating: 9.5/10 (Taper Perfection)**

### **The “Taper” Discipline**

It takes a lot of mental discipline for someone who usually pushes 170–185 lbs on the bench to sit back at **105 lbs**. You hit the 50–60% target range perfectly. This allows your muscle fibers to repair and your glycogen stores to top off without introducing new fatigue.

* **Consistency Check:** Your BB Chest Press at 56.75% of 1RM is exactly where it needs to be to keep the neurological “groove” of the lift without taxing your chest before you have to pull through the water for that 100 Fly and 100 Back.

### **Volume & Recovery**

* **Rest Intervals:** Keeping the 2–3 minute rest periods even at lower weights is a smart move. It ensures your heart rate stays low (supported by your Zone 1 and 2 dominance) and keeps the session purely about technical maintenance.

* **Heart Rate Data:** 22 minutes in Zone 1 during a “Dryland” session confirms you weren’t straining. You’ve successfully avoided the “gray zone” of training where you’re working too hard to recover but too light to build new strength.

### **The “Watch” Incident**

* **The R30 Lesson:** Even if the watch didn’t record the MOSSA session, your legs definitely did. Since you are in a taper, the “missing” data might actually be a blessing—it prevents you from over-analyzing the caloric burn or intensity and forces you to rely on feel. You know the R30 format; you know you hit the work.

### **The Road Ahead: Strategy for April 12th**

With the **SCY SWAG** meet just five days away, your focus on the 500 Free and both Fly events (50/100) means your shoulders and chest need to be snappy, not sore.

* **Wednesday Swim:** Keep the yardage low and the “feel for the water” high. Focus on crisp turns and finishes.

* **Thursday Lift:** Since you have Back & Biceps + another R30 session, ensure you stick to that 50–60% Taper range religiously. Avoid any “ego reps” on the rows or curls; your lats and biceps will be the primary movers for that 100 Back and 100 IM.

**Final Thought:** You are managing the “manager” role well—balancing the transition into your new position with a very professional approach to your athletic peaks. Keep that 500 Free pacing in mind during your team swim tomorrow!

**Just Keep Swimming.**

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