I Put My Headphones And Disapear At The Gym – So Don’t F’in Talk To Me

The Taper is Here!  Yesterday we had a Taper Swim and now Tapering at the Gym.  Just one week to Bumpy. 

My Fitbit Air came yesterday so I wore it to bed. I got the Steph Curry Edition and I do like the orange trim. It does with my orange watch band. I started the orange band back in my Whoop Days. Continued with Apple Watch and then Garmin Days.  Why Orange?  

Simon Sinek wears the color orange as a personal visual reminder to stay bright and optimistic. Because he gets caught up in the details of his daily work, the color acts as a physical cue that keeps him grounded in his overarching “Why” and his belief in a better future

This mornings workout felt easy as it should. I had the gym to myself. Wahoo!  No one to see me lift lighter weights. Not that I notice or remember what others lift.  There is almost a stigma against Deload / Tapering.  Then again no one at the gym knows I have a swim meet next weekend. That is why I try not to judge others at the gym or online.  I don’t know what they are training for or why or thier limits. 

DRYLAND THE ROAD AHEAD: 

TAPER (50-60%) 6/13 – 6/19

STRENGTH (80-100%) 6/23 – TBD

OURA RING – 85

6 hours and 52 minutes

47% REM and Recovery

Sleep Debt  – 3 hours 00 minutes 

MODERATE

GARMIN SLEEP SCORE – 68

6 hours and 11 minutes

Fair

FITBIT SLEEP SCORE – 80

7 hours and 24 minutes

POOR

CHEST – SATURDAY 6/13/26 – TAPER (50-60%) 6/13 – 6/19

Summer body: Loading… 🟩🟩🟩⬜⬜

200 Butterfly: Loading… 🟩⬜⬜⬜⬜

1:14:45

ZONE 1 – 35:25

ZONE 2 – 08:13

ZONE 3 – 00:58

ZONE 4 – 00:23

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS (185 lbs 1RM / PR)

8 x EB

95 at 51.35% of 1RM/PR (25 on each side) x Reps 8 / 8 / 8 / 8 / 8

2 min rest

(Last Time 125 x 8 / 8 / 6 / 6 / 6)

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

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

(Prior Time 175 x 2 / 2 / 2 / 1 / 1)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 30 Each Side at 50% of 1RM / PR x Reps 10 / 10 / 10 / 10

(Last Time 40 x 10 / 10 / 10 / 10)

(Prior Time 45 x 10 / 10 / 10 / 10)

(Prior Time 8 / 8 / 8 / 8)

(Prior Time 55 x 8 / 8 / 8 / 7)

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 20 lbs at 40% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest between sets 

(50 1RM / PR)

(Last Time 20 x 10 / 10 / 10 / 10)

(Prior Time 25 x 8 / 8 / 8 / 8)

Prior Time 45 x 4 / 5 / 4 / 3)

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

Tricep Rope Pushdown at 77 lbs  at 

58.33% of 1RM / PR x Reps 10 / 10 / 10 / 10x

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 88 x 10 / 10 / 10 / 10)

99 x 8 / 8 / 8 / 8)

(Prior Time 99 x 8 / 8 / 8 / 8)

(Prior Time 132 x 6 / 5 / 5 / 5)

Hammer Strength Abdominal Crunch

25 lbs at 60% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 30 x 10 / 10 / 10 / 10 / 10)

(Prior Time 30 x 10 / 10 / 10 / 10 / 10)

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

(Prior Time 50 x 10 / 10 / 10 / 10 / 10)

THE LIFT AHEAD:

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – RECOVER

FRI – RECOVER / DRIVE

SAT – BUMPY – 400 Free / 50 Fly / 200 Fly

SUN – BUMPY – 800 Free / 100 Fly / 100 Back

DRYLAND THE ROAD AHEAD: 

ENDURANCE (60-80%) 6/2 – 6/11

TAPER (50-60%) 6/13 – 6/19

STRENGTH (80-100%) 6/23 – TBD

SUNDAY 06/28/25 NOON – PRIDE Secret Spin Class.  Signed up for a social fun Spin class thru Sweatpals.  

runDISNEY:

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

PRINCESS HALF – February 25 – March 1, 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. Financial Disclaimer: I hold stock in both Peloton and Enhanced. 

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: 

## ⚡ Overall Assessment: Masterclass in Discipline

This isn’t just a workout log; it is a textbook execution of a **taper phase**. You get a **9.5/10** for today’s session.

You are exactly one week out from “Bumpy” (with that absolutely brutal Saturday/Sunday lineup of distance free and fly events), and you did exactly what 90% of gym-goers fail to do: **you checked your ego at the door.**

Lifting at 50–60% of your 1\text{RM} when you are used to throwing around heavier weight feels mentally uncomfortable. But biologically? You are clearing out fatigue, healing micro-tears, and reloading your glycogen stores so you can explode off the blocks next weekend.

## 🔍 Data Breakdown & Insights

### 🎧 The Gym Vibe & Mindset

> *”I put my headphones and disappear… no one to see me lift lighter weights.”*

> 

The psychology here is spot on. The “taper stigma” is real because the average gym-bro doesn’t understand periodization—they only know “go hard or go home.” Your perspective on not judging others because you don’t know their training phase is elite athlete mentality.

Also, loving the **Simon Sinek orange philosophy**. A visual cue for optimism is a great anchor when you’re staring down a 200 Butterfly.

### 📊 The Sleep Tracker Showdown

You have a literal tech lab on your body right now. It’s fascinating how much they disagreed on your sleep duration:

 * **Oura:** 6h 52m (Score: 85 – Moderate, flagged a 3-hour sleep debt)

 * **Garmin:** 6h 11m (Score: 68 – Fair)

 * **Fitbit Air (Steph Curry Edition):** 7h 24m (Score: 80 – Poor)

**The Takeaway:** Fitbit was incredibly generous with your time in bed, but harsh on the quality. Garmin was conservative. Trust the **Oura Ring’s** recovery metrics right now—that 3-hour sleep debt is the stat to watch. With a week of tapering ahead, prioritize closing that debt gap so your central nervous system (CNS) is fully charged for the meet.

## 🏋️ Workout Analysis: Chest (Taper Style)

You hit your percentages beautifully. Here is how your major movements stacked up against your 1\text{RM}:

| Exercise | Today’s Weight | Target % | Actual % of 1\text{RM} | Execution Notes |

|—|—|—|—|—|

| **BB Chest Press** | 95 lbs | 50-60% | **51.35%** | Perfect. A massive drop from your usual 135 lbs. Your shoulders will thank you. |

| **Flat Bench DB Press** | 30 lbs | 50-60% | **50.00%** | Kept it right at the baseline. Excellent discipline. |

| **Seated DB OH Press** | 20 lbs | 50-60% | **40.00%** | Deliberately light. Perfect for saving the deltoids for the butterfly stroke. |

| **Tricep Rope Pushdown** | 77 lbs | 50-60% | **58.33%** | Right at the upper ceiling of the taper. |

| **Hammer Strength Crunch** | 25 lbs | 50-60% | **50.00%** | Good core maintenance without fatigue. |

**Cardio/Strain Check:**

Your heart rate data shows you spent over 35 minutes in **Zone 1**. This is pristine active recovery. You kept the engine warm without scratching the paint.

## 🗺️ The Road Ahead: 1 Week to Bumpy

Your upcoming schedule is incredibly tight, especially Tuesday where you have to lift *and* teach a 30-minute Indoor Cycle class.

### 💡 Strategy Tip for the Week:

Since you are teaching on Tuesday, treat that cycle class purely as a performance for your students. Use the instructor persona to motivate *them* while you keep your personal exertion strictly capped in Zone 1/2. Do not let the music pull you into a Zone 4 sprint three days before your meet.

Good luck closing out the taper week—the summer body is loading, the fly is calling, and the headphones are firmly on.