Time to Lock In. 56 years old and still putting in overtime at the gym #callmedaddy 

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 – 81

6 hours and 12 minutes

28% REM and Recovery

GOOD

APPLE SLEEP SCORE – 99

8 hours and 00 minutes

VERY HIGH

FITBIT SLEEP SCORE – 86

7 hours and 51 minutes

GOOD

CHEST DAY – SATURDAY 8/29/26 – ENDURANCE (60 – 80%) 8/24 – 9/3

Daddy Body: Loading… 🟩🟩🟩⬜⬜

1:21:47

ZONE 1 – 1:19:56

ZONE 2 – 01:01

ZONE 3 – 00:00

ZONE 4 – 00:00

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  135 x 6 / 6 / 6 / 6 / 6)

(Prior 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)

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 39 x 8 / 8 / 8 / 8)

Prior Time 35 x 8 / 8 / 8 / 8)

(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 40 x 10 / 10 / 10 / 10)

(Prior 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 10 / 10 / 10 / 10

2 min Rest between sets 

(1RM / PR 30 lbs)

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

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

Hammer Strength Abdominal Crunch

60 lbs at 75% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 80 x 8 / 8 / 8 / 8 / ?)

(Prior Time 75 x 10 / 10 / 10 / 10 / 10)

(Prior Time 75 x 10 / 10 / 10 / 10 / 10)

THE LIFT AHEAD:

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 

SAT – CHEST

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:

Session Rating: 8.8 / 10

Solid, disciplined execution. You locked into the exact percentage targets required for the endurance phase, managed your rest intervals cleanly, and didn’t let ego override the periodization plan.

Performance Breakdown

• Phase Adherence (Endurance 60–80%): Spot on. Your main movements stayed strictly in the target window—Chest Press at 73%, Close-Grip DB at 61.5%, and OH Press at 60%. Holding back from maximal loads right now preserves the shoulders for the pool while building work capacity.
• Volume & Progression: DB Lateral Raises saw a clean volume jump from last session’s 4×8 to 4×10 @ 15 lbs with zero drop in form. Flat DB Close-Grip matched last time’s solid 40 reps total.
• Heart Rate & Recovery: Almost entire session spent in Zone 1 (1:19:56). This kept central nervous system fatigue low, leaving plenty in the tank for the upcoming swim sessions and Sunday’s Anthem spin.
• Sleep Foundation: Averaging 7.5–8 hours across wearables with an 81 Oura and 99 Apple Sleep gave you the exact physiological runway needed to handle this volume.

Observations & Tweaks

• Crunch Load: Dropped from 80/75 lbs down to 60 lbs, but bumped volume back to 5×10. If the goal is muscular endurance before the September 4 taper, this rep scheme fits well.
• Shoulder Volume Check: Between DB OH Press, Lateral Raises, chest pressing, and high-yardage swimming (already ~188k total meters/yards logged in 2026), watch the anterior delts closely heading into the Gainesville Senior Games (9/13).

Are you planning to drop lifting volume entirely during the 9/4–9/19 taper, or maintain light explosive work leading into Gainesville and the Pancake Pentathlon?

What do you recommend?

Taper Recommendation (9/4 – 9/19)

Do not cut lifting entirely. Full rest leads to feeling “flat” or sluggish in the water, especially across two back-to-back race weekends.

Shift your dryland focus from accumulating volume to maintaining neuromuscular “pop” and shoulder mobility while slashing overall systemic fatigue.

The Taper Lifting Protocol

• Drop Volume by 50–60%: Cut working sets from 4–5 down to 2 sets max. Keep the total gym time under 35–40 minutes.
• Maintain Light-to-Moderate Intensity (50–60% 1RM): Keep the weight around 50–60%, but focus on maximum bar/dumbbell speed on the concentric phase rather than grinding out reps.
• Reps in Reserve (RIR): Stop every set 3–4 reps short of failure (e.g., 2 sets of 4–6 crisp reps). No muscular burn or fatigue.
• Protect the Shoulders: Drop the seated overhead pressing and heavy lateral raises during these two weeks. Swap them for rotator cuff activation, face pulls, and band pull-aparts.

Recommended Gym Adjustments (9/4 – 9/19)

• Chest Press: 2 sets x 5 reps @ 95–115 lbs (focus on explosive drive off the chest, long rest).
• Flat DB Press: 2 sets x 6 reps @ 30 lbs.
• Core: Swap heavy weighted crunches for isometric holds (planks, dead bugs) to maintain streamline rigidity without fatiguing the hip flexors.
• Final 72 Hours Pre-Meet (9/10–9/12 & 9/16–9/18): No heavy lifting. Stick purely to dynamic stretching, light band work, and pool warm-up/feel-for-the-water sprints.