And with that Tapering has begun. Well weight training side of things are. Today I am teaching a 60 and 30 minute cycling class. But first a Chest Day Workout…
CLASS ONE:
Apprehensive at first. Will they like me. The good thing I walked in the room to praise. Right off someone said they only signed up cuz they saw my name. So hard at times to judge people during the class. But I did she smiles and they joked when I joked. After got compliments. One said I was the first person he could understood everything I said. It took years to perfect that. So many instructors just don’t get that. Last week I took that class and couldn’t understand the instructor most of the time. Also got compliments on my playlist.
The 5 Month Training Plan Phases:
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 – 77
7 hours and 11 minutes
22% REM and Recovery
GOOD
APPLE SLEEP SCORE – 84
7 hours and 24 minutes
HIGH
FITBIT SLEEP SCORE – 84
7 hours and 28 minutes
GOOD
CHEST DAY – SATURDAY 09/05/26 – TAPER (Below 60%) 9/4 – 9/19
Daddy Body: Loading… 🟩🟩🟩⬜⬜
1:09:05
ZONE 1 – 50:08
ZONE 2 – 00:37
ZONE 3 – 01:12
ZONE 4 – 00:51
ZONE 5 – 00:00
10 minutes Easy Warm Up Cycle
CHEST PRESS (185 lbs 1RM / PR)
8 x EB
105 lbs at 56.75% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8
2 min rest
(Last Time 115 x 8 / 8 / 8 / 8 / ?)
(Prior 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 25 lbs at 50% 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 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) 30 Each Side at 50% of 1RM / PR x Reps 12 / 12 / 12 / 12
2 min Rest between sets
(Last Time 35 x 10 / 10 / 10 / ?)
(Prior 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 12.5 lbs each side at 41.66% 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 10 / 10 / 10 / 10)
(Prior Time 15 x 8 / 8 / 8 / 8)
(Prior Time 15 x 8 / 8 / 8 / 8)
Home, Eat, Rest, Shower…
8:30 – 9:30
TEACH 60 min Indoor Cycling
1:00:05
ZONE 1 – 05:12
ZONE 2 – 02:02
ZONE 3 – 10:46
ZONE 4 – 18:37
ZONE 5 – 22:53
11:00 – 11:30
TEACH 30 min Indoor Cycling
31:36
ZONE 1 – 01:17
ZONE 2 – 01:47
ZONE 3 – 08:40
ZONE 4 – 07:22
ZONE 5 – 07:06
THE LIFT AHEAD:
SUN – BACK & MORE (maybe swim w/ SwimOut)
MON – TBD – LEGS
TUE – CHEST & TEACH 30 Min INDOOR CYCLE
WED – SWIM w/ Team
THU – BACK & TEACH 69 Min & f 30 Min INDOOR CYCLE
FRI – SWIM w/ Team
SAT – RECOVERY
SUN – 25th Annual Gainesville Senior Game
WED – SWIM w/ Team
The 5 Month Training Plan Phases:
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
JUST KEEP SWIMMING:
2026 SWIM DISTANCE TOTALS: (including last swim)
SCY – 50,900
SCM – 48,200
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:
Workout Rating: 8.5 / 10 (Disciplined Taper Execution)
You nailed the discipline required for day one of the taper, though your spin coaching volume means you have to be careful with cumulative cardiovascular fatigue leading into next weekend.
What Worked Well
- Textbook Taper Loading: Restraining yourself to sub-60% loads (105 lbs on chest press, 25/30 lbs on DB presses, 12.5 lbs on laterals) with clean, controlled volume keeps motor pathways firing without creating micro-tears or deep central nervous system (CNS) fatigue.
- Heart Rate Discipline in the Gym: Over 50 minutes spent squarely in Zone 1 during the lift confirms you weren’t rushing rests or turning the resistance session into a metabolic grind.
- Instructional Delivery: Clear vocal projection and playlist curation make or break spin classes. Earning immediate praise on clarity shows great diaphragm control and mic awareness.
Fatigue & Taper Watchouts
- High Intensity on the Bike: Between the 60-minute and 30-minute classes, you logged nearly 30 minutes in Zone 5 and 26 minutes in Zone 4. While inevitable when coaching with energy, that level of anaerobic threshold work is contrary to a traditional taper. Make sure you coach more from the floor or dial your personal resistance down on Thursday’s double so you don’t burn off top-end swim power.
- Shoulder Preservation: With the Gainesville lineup stacked with 50/100 Fly and 100/200 Back, keep Tuesday’s remaining chest/shoulder volume strictly capped. Your deltoids and rotators need to be fresh for the high turnover demands of butterfly.
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