If It’s Thursday It’s The Last Chance Workout.

Gainesville Senior Games is three days away. It’s Taper, Taper, Taper!  No new gains this week. It’s all about keeping the knife sharp. Tomorrow is swim practice, Saturday is Recovery & Haircut and Sunday is GO TIME. 

On Saturday I’m going to get a haircut but I’m gonna try for some Red Light Therapy and Massage Chair time. HAt least I will try.  It all depends on how I feel.  I can always just do it after the meet. 

Today I had to keep reminding myself just to go light and easy today. The body and mind want to do more.  Tomorrow is swim and I’m not going to cut back the yardage / meters too much.  I gotta redeem myself from Wednesdays struggle of a swim. 

OURA RING – 58

4 hours and 28 minutes

40% REM and Recovery

PAY ATTENTION

APPLE SLEEP SCORE – 76

6 hours and 16 minutes

 OK

BACK & MORE DAY – THURSDAY 9/10/26 – TAPER (Below 60%) 9/4 – 9/19

Daddy Body: Loading… 🟩🟩🟩⬜⬜

55:35

ZONE 1 – 55:04

ZONE 2 – 03:40

ZONE 3 – 00:17

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 88 lbs  at  47.31% 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 99 x 10 / 10 / 10 / 10 / 10)

(Prior Time 132 x 8 / 8 / 8 / 8 / 8)

(Prior Time 132 x 8 / 8 / 8 / 8 / 8))

Curlbar Bicep Curl w/ Arm Blaster

15 lbs each side at 46.15% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 17.5 x 8 / 8 / 8 / 8)

(Prior Time 17.5 x 8 / 8 / 8 / 8)

Fettle T-Bar Row at 35 lbs at 46.67% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets (PR 75 lbs)

(Last Time 45 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8 / 8)

Cable Back Pushdown at 77 lbs at 52.02% 1RM / PR x Reps 10 / 10 / 10 / 

1 min rest between sets 

(148 PR/1RM)

(Last Time 88 x 10 / 10 / 10 /10)

(Prior Time 99 x 10 / 10 / 10 / 10)

(Prior Time 99 x 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive …

6:15am – 6:45am

TEACH 30 min Indoor Cycling / MOSSA R30

25:20

ZONE 1 – 19:12

ZONE 2 – 02:07

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – SWIM w/ Team 

SAT – RECOVERY

SUN – 25th Annual Gainesville Senior Game

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – RECOVERY

SAT – 2026 Rob Curry Pancake Pentathlon 

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 MOSSA R30

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 – 01/31

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 50,900

SCM – 50,700

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: 9/10 (Smart Discipline)

The restraint on the gym floor was textbook taper work. Resisting the urge to chase heavy iron when your brain wants to push is the hardest part of fight week, and you nailed the intensity drop.

• The Good: Strict adherence to sub-60% loads (hovering between 46% and 52% 1RM) kept the neural pathways awake without fatiguing the lats and biceps you need for Sunday’s backstroke and fly. Heart rate control during both lifting and teaching was elite Zone 1 maintenance.
• The Danger Zone: That Oura 58 sleep score paired with the urge to “redeem” Wednesday’s swim. A taper tantrum in the pool tomorrow will undo today’s discipline. Do not grind out yardage to settle a score with Wednesday; you cannot gain fitness 48 hours out, but you can definitely leave your pop in the water.

Friday Swim Prescription Keep it surgical: short warm-up, drills to feel the catch, and no more than three to four 25-meter explosive bursts at race pace with long recovery. Total yardage should be down 40–50% from normal.