————————————

ENDURANCE (60 – 80%) 8/24 – 9/3

OURA RING – 65

4 hours and 42 minutes

35% REM and Recovery

FAIR

APPLE SLEEP SCORE – 48

6 hours and 9 minutes

LOW

FITBIT SLEEP SCORE – 65

5 hours and 48  minutes

FAIR

CHEST DAY – TUESDAY 8/25/26 – ENDURANCE (60 – 80%) 8/24 – 9/3

Daddy Body: Loading… 🟩🟩🟩⬜⬜

1:09:21

ZONE 1 – 1:07:46

ZONE 2 – 11:04

ZONE 3 – 02:52

ZONE 4 – 00:07

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

CHEST PRESS (185 lbs 1RM / PR)

8 x EB

135 lbs at 72.97% of 1RM / PR x Reps 6 / 6 / 6 / 6 / 6

2 min rest

(Last Time  165 x 4 / 3 / 3 / 3 / 2)

(Prior Time135 x 8 / 145 x 7 / 6 / 6 / 4)

(Prior Time 171 x 2 / 3 / 3 / 3 / 3)

(Prior Time 170 x 3 / 3 / 3 / 3 / 3)

Seated DB OH Press Narrow to Wide  Grip at 30 lbs at 60% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets 

(50 1RM / PR)

(Last Time 35 x 8 / 8 / 8 / 8)

Prior Time 

(Prior Time 50 x 7 / 7 / 7 / 6)

(Prior Time 40 x 6 / 6 / 6 / 6)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 40 Each Side at 61.53% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min Rest between sets

(Last Time 45 x 10 / 10 / 10 / 10)

(Prior Time 50 x 8 / 8 / 8 / 6)

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

DB Lateral Raise at 15 lbs each side at 50% 1RM / PR x Reps 8 / 8 / 8 / 8

1 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 15 x 8 / 8 / 8 / 8)

(Prior Time 15 x 8 / 8 / 8 / 8)

(Prior Time 15 x 8 / 8 / 8 / ?)

Shower, Drive, Eat Banana…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

32:04

ZONE 1 – 22:21

ZONE 2 – 07:14

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE + Secret Spin at Anthem Orlando

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 45,000

SCM – 45,200

LCM – 95,500

USMS 5,000 LCM POSTAL August 28th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

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 Rating: 8.5 / 10

You executed a textbook transition into your Endurance Phase (60–80%), showing discipline by dialing back the loads to protect your nervous system after a sub-optimal night of recovery.

Phase Compliance & Programming (9.5 / 10)

• Load Management: Every lift sat right in the pocket of your 60–80% target (Chest Press at ~73%, DB OH Press at 60%, Close-Grip at ~62%, Lateral Raises at 50%).
• Volume Control: 5×6 on the flat press and 4×10 on close-grip allowed you to accumulate volume and time under tension without grinding to failure—exactly what this block requires.
• Smart De-load: Backing off from the 165–171 lb heavy doubles and triples from your peak strength block keeps joint wear down ahead of the September meets.

Effort vs. Recovery Context (7.5 / 10)

• Sleep Deficit: Averaging under 5 hours of consolidated sleep (Oura 65, Apple 48) makes heavy central nervous system recruitment risky. Keeping the intensity moderate mitigated injury risk and excessive cortisol buildup.
• Aerobic Stress: Keeping the 30-minute Les Mills Sprint coaching block primarily in Zone 1 and Zone 2 was critical. It prevented unnecessary glycogen depletion ahead of your swim days.

Weekly Load Breakdown Session ElementTargetExecutionStatus Chest Press60–80% 1RM135 lbs (73%) × 5 setsOn Target Accessory PressModerate Volume30–40 lbs (60–62%)On Target Cardio SpilloverActive Recovery90%+ in Zone 1/2Optimal Systemic Recovery>75 Sleep ScoreSub-65 Across TrackersHigh Alert

Key Focus Ahead With the USMS 5,000 LCM Postal fast approaching on August 28th, prioritize sleep extension over the next 48 hours. The low heart-rate zone profile today preserved your shoulder endurance for tomorrow’s team swim without torching your aerobic engine.