Worked to about 6:20pm so I got home at my bedtime. So it was later to bed last night. Did some tossing and turning again at the end-ish of my sleep. Ugh!

Another Taper Week. I got a few events this weekend for Senior Games but mostly working.

My goal today is split my day 50/50 between my new work position and my old work position. I know tomorrow I got some meetings. Thursday I got meetings and last minute prep. The BIG work day is Friday with the Celebration of Athletes. If everything works it’s going to be cool. I’ll be MC’ing the athletes as they come up to light the cauldron. An employee had a torch from SLC so that’s cool. I def need to get a pix of me holding it at some point.

Saturday and Sunday are the swimming and I’m running that event and trying to get in a few swims.

But before that we got today’s Chest, tomorrows Swim and Thursdays Back & Biceps.

OURA RING -75

6 hours and 05 minutes

28% REM and Recovery

Sleep Debt – 3 hour and 20 minutes (MODERATE)

GARMIN SLEEP SCORE – 63

5 hours and 54minutes

FAIR

CHEST – TUESDAY 4/14/26 – TAPER

TAPER (50-60%) 4/5 – 4/16

55:32

ZONE 1 – 19:51

ZONE 2 – 04:41

ZONE 3 – 01:00

ZONE 4 – 00:11

ZONE 5 – 00:00

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 35 x 8 / 8 / 8 / 8)

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

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

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

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 25 x 8 / 8 / 8 / 8)

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

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

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

Tricep Rope Pushdown at 77 lbs at 61.6% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 mins Rest between sets

(1RM / PR 125 lbs)

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

(Prior Time 80 x 8 / 8 / 8 / 8)

Prior Time 120 x 6 / 5 / 6 / 5)

(Prior Time 120 x 5 / 5 / 5 / 5)

Cable Face Pulls at 33 lbs x Reps 8 / 8 / 8 / 8

(Last Time 33 x 8 / 8 / 8 / 8)

(Prior Time 40 x 8 / 8 / 8 / 8)

(Prior Time 44 x 8 / 8 / 8 / 8)

Upright KB Raise 44 lbs x Reps 8 / 8 / 8 / 8

(2 min Rest)

(Last Time 60 x 6 / 8 / 8 / 7)

(Prior Time 53 x 8 / 8 / 8 / 8)

(Prior Time 60 x 8 / 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

31:02

ZONE 1 – 08:04

ZONE 2 – 11:34

ZONE 3 – 06:39

ZONE 4 – 01:50

ZONE 5 – 00:00

THE ROAD AHEAD:

TAPER (50-60%) 4/5 – 4/16

STRENGTH (80-100%) 4/18 – 6 /4

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – RECOVERY / Early Work Day

SAT – Working Senior Games and will try to squeeze in an event.

SUN – Working Senior Games and will try to squeeze in an event.

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

runDISNEY:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 29.200 (including last swim)

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

-SCY TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

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, Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

This is a textbook **Taper Phase** session. You are doing exactly what you need to do: maintaining the motor patterns and “feel” for the weight without accumulating any central nervous system fatigue before the big weekend.

Despite the “Ugh” factor of the sleep debt, you successfully kept the intensity in that 50–60% pocket. Here is the breakdown for today:

### **Workout Rating: A- (Execution Excellence)**

The “minus” is only for the sleep recovery metrics, but the lifting discipline was a perfect **10/10**.

* **Taper Discipline:** It takes a lot of mental restraint for a high-performer to drop from 60 lb dumbbells to 35s or 125 lbs on triceps to 77 lbs. By sticking to these percentages, you are allowing your muscle fibers to fully repair and your glycogen stores to top off.

* **Heart Rate Management:** Your HR data shows you stayed almost entirely in Zones 1 and 2 during the lift. This is ideal for a taper; you’re moving blood and keeping joints lubricated without stressing the system.

* **Instruction Load:** Adding a 30-minute R30 class on top of a lift is a lot of “time on feet,” but your HR zones there remained controlled. You managed to teach without over-exerting yourself into Zone 5, which is crucial this close to a meet.

### **Recovery & Vital Metrics**

* **The Sleep Debt:** That 3h 20m debt is the main “red flag.” Since you have a 50/50 split day between roles and a heavy meeting schedule tomorrow, keep your caffeine intake early.

* **The “Taper Flu” Warning:** Tossing and turning is common during a taper as your body realizes it isn’t being pushed to the limit. Don’t let the “restless” feeling trick you into training harder tomorrow.

### **The Road Ahead: Senior Games & The Torch**

* **Professional Milestone:** That SLC Torch moment on Friday sounds incredible. Being the MC for the cauldron lighting is a huge way to kick off your new chapter as Recreation Manager.

* **Strategic Rest:** Since Friday is your “BIG” work day and you’ll be on the mic, treat it as your true physical recovery day so you have the legs for those Saturday/Sunday swim events.

**Quick Tip:** With the sleep debt being “Moderate,” prioritize hydration and maybe an extra 15g of protein today to help mitigate the effects of the cortisol spike from being tired.

**”Yesterday Me” would be proud of the discipline today. Keep the intensity low, the focus high, and just keep swimming!**

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