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

6 hours and 02 minutes

27% REM and Recovery

GOOD

APPLE SLEEP SCORE – 93

7 hours and 05 minutes

HIGH

FITBIT SLEEP SCORE – 75

7 hours and 05 minutes

FAIR

CHEST DAY – TUESDAY  09/01/26 – ENDURANCE (60 – 80%) 8/24 – 9/3

Daddy Body: Loading… 🟩🟩🟩⬜⬜

1:03:34

ZONE 1 – 1:01:52

ZONE 2 – 00:00

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

115 lbs at 62.16% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8.  Ôxf

2 min rest

(Last Time  135 x 6 / 6 / 6 / 6 / 6)

(Prior Time  135 x 6 / 6 / 6 / 6 / 6)

(Prior Time 165 x 4 / 3 / 3 / 3 / 2)

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 30 x 8 / 8 / 8 / 8)

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

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 35 Each Side at 58.33% of 1RM / PR x Reps 10 / 10 / 10 / 

2 min Rest between sets

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

(Prior Time 40 x 10 / 10 / 10 / 10)

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

DB Lateral Raise at 15 lbs each side at 50% 1RM / PR x Reps 10 / 10 / 10 / 10

1 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 15 x 10 / 10 / 10 / 10)

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

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

Shower, Drive, Eat Banana…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

29:24

ZONE 1 – 15:18

ZONE 2 – 06:49

ZONE 3 – 02:48

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 & TEACH 30 Min INDOOR CYCLE 

SUN – BACK & MORE

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 – RECOVERY

SUN – 25th Annual Gainesville Senior Game

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 50,900

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

25th Annual Gainesville Senior Games 

MY EVENTS:

100 Back

50 Fly

100 Fly

200 Back

500 Free

2026 Rob Curry Pancake Pentathlon MY EVENTS:

100 Fly

100 Back

100 Breast

100 Free

200 IM

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 Workout Rating: 8.8 / 10

(Solid execution, smart periodization discipline, and excellent aerobic recovery work).

🔬 The Breakdown

1. Phase Discipline & Intensity: 9.5 / 10

• Target: Endurance Phase (60% – 80% 1RM) transitioning toward taper (starts 9/4).
• Execution:
  • Chest Press: 115 lbs at 62.2% for 5 sets of 8 (40 total reps).
  • DB Overhead Press: 30 lbs at 60.0% for 4 sets of 8 (32 total reps).
  • DB Close-Grip Press: 35 lbs at 58.3% for 3 sets of 10 (30 total reps).
  • Lateral Raises: 15 lbs at 50.0% for 4 sets of 10 (40 total reps).
• Coach’s Note: You dialed back the heavy loads from prior sessions (e.g., down from 135/165 lbs on bench and 40/45 lbs DBs) exactly when you were supposed to. Hitting ~60% with clean volume protects the rotator cuffs and central nervous system (CNS) right before entering the pre-meet taper.

2. Cardiovascular & Energy Systems: 8.5 / 10

• Lifting Session: Over 1 hour locked cleanly in Zone 1 (1:01:52). Perfect for active muscular endurance without spiking systemic fatigue.
• MOSSA R30 Cycle Class:
  • 15 min Zone 1, ~7 min Zone 2, ~3 min Zone 3.
  • Great aerobic flush and active recovery coaching session. Kept your heart out of Zone 4/5, which preserves fast-twitch glycogen reserves for your upcoming swim taper.

3. Recovery & Readiness: 8.0 / 10

• Sleep Stats:
  • Apple: 93 (7h 05m) | Fitbit: 75 (7h 05m) | Oura: 73 (6h 02m, 27% REM/Deep).
  • Strong regenerative sleep profile with high REM/Deep sleep percentages to support shoulder/pectoral tissue repair.

🏊‍♂️ Swimmer’s Eye (Target: Gainesville Senior Games & Pancake Pentathlon)

• Shoulder Health: The Close-Grip Bench and Overhead Press provide great triceps and overhead stability, but with 100 Fly, 200 Back, and 500 Free on the horizon, be cautious with overhead pressing volume as you hit the Taper phase on September 4th.
• Key Taper Focus (Sept 4–12): Drop the total lifting sets by 40–50% to let the shoulders feel “poppy” and buoyant in the water for those sprint Fly and Backstroke starts/turn breakouts.

🏁 Summary

Verdict: Textbook transition workout. You respected the percentage brackets, accumulated quality sub-maximal volume, and balanced coaching/cardio cleanly without digging a recovery deficit 12 days out from race day.

Building unstoppable stamina at 56 (Never too late) #ageisjustanumber #unstoppable