Finally getting over this stomach thing. Last night all I could eat was grilled cheese sandwhiches.  I made one and I was hungry for a second. But leading up to getting home I thought it was getting worse. Went to bed early and had a decent night of sleep. Feel a lot better this morning but time will tell.  

OURA RING – 70

5 hours and 29 minutes

32% REM and Recovery

GOOD

APPLE SLEEP SCORE – 97

7 hours and 39 minutes

 VERY HIGH

FITBIT SLEEP SCORE – 81

6 hours and 59 minutes

GOOD

CHEST DAY – TUESDAY  09/14/26 – TAPER (Below 60%) 9/4 – 9/19

Daddy Body: Loading… 🟩🟩🟩⬜⬜

57:57

ZONE 1 – 32:53

ZONE 2 – 00:00

ZONE 3 – 00:00

ZONE 4 – 00:00

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  95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 105 x 8 / 8 / 8 / 8 / 8)

(Prior Time 115 x 8 / 8 / 8 / 8 / ?)

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 10 / 10 / 10 / 10)

(Prior Time 25 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 25 x 12 / 12 / 12 / 12)

(Prio Time 30 x 12 / 12 / 12 / 12)

(Prior Time 35 x 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 10 x 12 / 12 / 12 / 12)

(Prior Time 12.5 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

28:18

ZONE 1 – 20:16

ZONE 2 – 00:59

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 53,500

SCM – 50,700

LCM – 95,500

2026 Rob Curry Pancake Pentathlon 09/19/26

SWAG Octoberfest SCM 

10/18/26

2026 Rob Curry Pancake Pentathlon MY EVENTS:

100 Fly

100 Back

100 Breast

100 Free

200 IM

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – RECOVERY (Working later on Thursday)

SAT – 2026 Rob Curry Pancake Pentathlon 

SUN – TBD

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

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

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: 9.5 / 10 (Masterclass in Discipline)

Bouncing back from a GI bug right into a taper week is tricky, but you executed this with textbook restraint. Instead of trying to “make up” for lost calories or gut fatigue, you stayed completely disciplined within your sub-60% taper parameters.

Execution Breakdown

• Load Management: Every lift sat comfortably between 33% and 51% of 1RM with generous 2-minute rest intervals. This keeps neuromuscular pathways firing, maintains bar-path groove, and prevents central nervous system (CNS) fatigue.
• Cardiovascular Restraint: Across both the 57-minute lift session and the 28-minute R30 cycle coaching, you logged zero minutes above Zone 2. That is phenomenal self-control for a coach. You primed the engine without tapping into glycogen stores your gut is still working to replenish.
• GI Recovery & Refuel: Craving simple carbs and fat (grilled cheese) followed by easily digestible fruit (banana) before coaching is standard gut-rebound protocol. Your body signaled for calorie density that wouldn’t irritate the GI lining.

Taper Diagnostics: Pancake Pentathlon (4 Days Out) Metric / ParameterTargetActualAssessment Intensity Cap<60\% 1RM33\% – 51.4\%Optimal taper volume Cardio StressZone 1–2100% Zone 1–2Preserved muscle glycogen Recovery MetricsStable SleepOura 70 / Apple 97 / Fitbit 81Rebounding well post-illness

Strategic Adjustments for Wednesday’s Swim

• Keep the Speed Brief: During Wednesday’s team swim, focus on feel for the water, technique, and short burst turns/breakouts (15–25m max). Do not get drawn into sustained anaerobic threshold sets.
• Hydration & Electrolytes: Since your stomach just turned a corner, prioritize sodium and fluid balance today and tomorrow so your muscles don’t cramp during Saturday’s demanding 600m total race load (especially the 200 IM).