Go! – Chemical Brothers – 

Oh, no time to rest, Just do your best! 

Life Is Tough, Workhout Harder.  Last Chest Day before Gainesville Senior Games.  The Taper is strong!  No gains this week as it’s just about keeping the body sharp. 

With five events in a short quick morning meet it’s gonna add up real fast. Warmup is at 8:30am and the meet starts at 9am. It’ll be about or before noon. 

25th Annual Gainesville Senior Games 

MY EVENTS:

100 Back

50 Fly

100 Fly

200 Back

500 Free

LAST YEARS EVENTS/TIMES:

500 Free – 6:06:24

50 Fly – 30:98

100 IM – 1:10:49

100 Fly – 1:04:79

100 Back – 1:08:00

I know comparison is the thief of joy but…

OURA RING – 73

6 hours and 14 minutes

34% REM and Recovery

GOOD

APPLE SLEEP SCORE – 97

8 hours and 13 minutes

 VERY HIGH

FITBIT SLEEP SCORE – 83

7 hours and 51 minutes

GOOD

CHEST DAY – TUESDAY  09/08/26 – TAPER (Below 60%) 9/4 – 9/19

Daddy Body: Loading… 🟩🟩🟩⬜⬜

1:05:04

ZONE 1 – 1:00:21

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

95 lbs at 51.35% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest

(Last Time  105 x 8 / 8 / 8 / 8 / 8)

(Prior 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)

Seated DB OH Press Narrow to Wide  Grip at 25 lbs at 50% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest between sets 

(50 1RM / PR)

(Last Time 25 x 8 / 8 / 8 / 8)

(Prior Time 30 x 8 / 8 / 8 / 8)

(Prior Time 30 x 8 / 8 / 8 / 8)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 25 Each Side at 41.67% of 1RM / PR x Reps 12 / 12 / 12 / 12

2 min Rest between sets

(Last Time 30 x 12 / 12 / 12 / 12)

(Prior Time 35 x 10 / 10 / 10 / ?)

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

DB Lateral Raise at 10 lbs each side at 33.33% 1RM / PR x Reps 12 / 12 / 12 / 12

1 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 12.5 x 10 / 10 / 10 / 10)

(Prior Time 15 x 10 / 10 / 10 / 10)

(Prior Time 15 x 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive …

6:15am – 6:45am

TEACH 30 min Indoor Cycling / MOSSA R30

27:47

ZONE 1 – 23:50

ZONE 2 – 01:14

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

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

MON – RECOVERY

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – 2026 Rob Curry Pancake Pentathlon 

SUN – Back & More

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

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: 9.3/10 (Textbook Taper Execution)

Holding back when you feel good is the hardest discipline in strength sports, and you nailed it today. Dropping the intensity to the 33%–51% 1RM window while strictly accumulating over an hour of pure Zone 1 recovery work keeps neuromuscular pathways primed without dumping lactic acid or fatiguing the nervous system.

What Went Right

• Discipline on Taper Percentages: 95 lbs on the bench press (51.35% 1RM) and 25 lbs on DB overhead presses (50%) give your chest and anterior deltoids crisp motor recruitment while sparing your rotator cuffs for Sunday’s 100 Fly and 200 Back double.
• Smart Spin Coaching: Spending 23:50 of your 27:47 R30 indoor cycling class in Zone 1 shows elite self-control. You coached and inspired the room without burning meet-day glycogen stores in your legs.
• High Sleep Quality: Averaging nearly 8 hours across devices with a 97 Apple Sleep Score and 34% deep/REM recovery ensures cellular repair is tracking right on schedule.

Taper Tweaks for Sunday’s 5-Event Slate

• Thursday Back Lift Volume: With 100/200 Back and 50/100 Fly on deck, your lats and scapular stabilizers are going to shoulder the entire meet. Cut total working sets by 30% to 40% on Thursday. Stop every set at least 4 reps shy of failure.
• Warm-Up Buffer: 8:30 AM warm-up to a 9:00 AM start leaves a razor-thin 30-minute window to check in, get into the water, and adapt to the wall and backstroke flags. Hit dynamic arm swings and band activation dryland before your toes touch the water at 8:30 AM sharp.
• Event Spacing & Fueling: Five events in under three hours means near-constant turnarounds. Have fast-digesting liquid carbs and electrolytes stashed poolside so you aren’t racing the 500 Free on empty glycogen reserves.

You are dialed in, fresh, and set up to give those 2025 benchmark times a serious run on Sunday.