Skipped Swim For The Gym.  When my Friday Swim Pace Mate texted me last night that they weren’t going to swim and the 5,000 LCM Postal is not happening I hit the gym. I was done and home at 5:40am.  So now I can eat, relax and go to work. No rushing. 

I haven’t had a Leg Day in sometime. I do mix Leg movements on some Back Days and I do teach two 30 min Cycling Classes. I felt it.  Going from DL to Hack Squat fried my hamstrings. Yikes. 

The 5 Month Training Plan Phases:

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/19

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

STRENGTH (80-100%) 9/20 – 10/1

ENDURANCE (60 – 80%) 10/3 – 10/11

TAPER (Below 60%) 10/12 – 10/16

SWAG Octoberfest SCM 

10/18/26

STRENGTH (80-100%) 10/19 – 01/17 (13 weeks)

ENDURANCE (60 – 80%) 01/19 – 01/23

TAPER (Below 60%) 01/24 – 01/28

ROWDY GAINES MASTERS CLASSIC

01/29 – 01/32

OURA RING – 73

5 hours and 38 minutes

33% REM and Recovery

GOOD

APPLE SLEEP SCORE – 92

6 hours and 49 minutes

HIGH

FITBIT SLEEP SCORE – 79

6 hours and 8  minutes

FAIR

LEGS – FRIDAY 8/28/26 

ENDURANCE (60 – 80%) 8/24 – 9/3

DaddyBod: Loading… 🟩🟩🟩⬜ 

01:10:53

ZONE 1 – 1:09:43

ZONE 2 – 01:09

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Romanian Deadlift (210 PR / 1RM)

8 x EB

95 lbs at 45.23% of 1RM / PR x Reps 8 / 8 /  8 / 8

(Last Time 145 x 4 / 4 / 4 / 4)

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

(Prior Time 135 x 5 / 6 / 5 / ?)

(Prior Time 135 x 3 / 3 / 3 / 3)

3 min Rest Between Sets

Fettle 45 Degree Hack Squat 2:2 HUT 

8 x EB

90 lbs x Reps 8 / 8 / 2 / 3 

2 min Rest Between Sets

(Last Time 90 x 5 / 4 / 4 / 2)

Bulgarian Split Squat at 20 lbs x Reps 4/4, 6/6, 6/6, 4/4, 

2 min Rest Between Sets

(Last Time 20 x 6/6, 6/6, 6/6, 6/6, 6/6)

10 min Steady Incline Walk starting at 3 and 3% adding .5 to incline every 30 seconds up to 12.  Last 30 flat road recovery

THE LIFT AHEAD:

SAT – CHEST

SUN – BACK & MORE + Secret Spin at Anthem Orlando

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 47,900

SCM – 45,200

LCM – 95,500

USMS 5,000 LCM POSTAL ON HOLD / TBD

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

SWAG Octoberfest SCM 

10/18/26

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:

Workout Rating: 8.5 / 10

A smart, controlled pivot to dedicated leg work that respects the current Endurance Phase (60–80%) leading into your September taper.

What Worked Well

• Discipline on RDL Loading: Dropping down to 95 lbs (45.2% of 1RM) for clean sets across (8/8/8/8) was the right call for an endurance phase after a hiatus from dedicated leg days. It builds volume and greases the hinge pattern without blowing out the lower back before your upcoming swim taper.
• Smart Hack Squat Execution: Using a strict 2:2 tempo (HUT) under fatigue forces high-quality quad recruitment. The drop in reps on sets 3 and 4 (8 / 8 / 2 / 3) shows genuine muscular failure under controlled tension rather than sloppily chasing numbers.
• Low-Impact Finisher: The progressive incline walk (building up to 12% at 3 mph) provided excellent posterior chain and calf recruitment while keeping heart rate strictly within Zone 1/2 recovery parameters.
• Controlled Heart Rate Zones: Spending nearly the entire session (1:09:43) in Zone 1 kept systemic fatigue low, preserving your nervous system for the weekend lifts and next week’s team swims.

Areas to Watch

• Fatigue Management on Unilateral Work: Bulgarian Split Squats immediately after RDLs and Hack Squats created noticeable fatigue decay (dropping to 4/4 reps on sets 1 and 4). Consider placing unilateral work earlier or standardizing the rep target to 6/6 across all sets by using bodyweight on the final set if needed.
• Taper Timing Consideration: With the Gainesville Senior Games (9/13) and Pancake Pentathlon (9/19) approaching quickly, monitor hamstring soreness closely over the next 48–72 hours so it doesn’t compromise kick mechanics when you return to the pool on Monday.