We Can Rebuild Him.  Gentlemen, we can rebuild him. We have the technology. We can make him better than he was. Better, stronger, faster.

It’s been about a month since my last Strength Phase with Endurance and Tapering w/ two swim meets. So it’s a slow rebuild to Strength. 

Oh My Gawd, It Just Hit Me & I Had To Sit Down.  When that young guy yesterday at the swim meet said that I inspire him it’s cuz I’m old. I’m old.  

The 5 Month Training Plan Phases:

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

APPLE SLEEP SCORE – 87

7 hours and 18 minutes

 HIGH 

Forgot to put on my Oura and Fitbit after the swim meet. Doh!

BACK & MORE DAY – sUNDAY 9/20/26 – STRENGTH (80-100%) 9/20 – 10/1

Winter Body: Loading… 🟩🟩🟩⬜⬜

1:12:28

ZONE 1 – 1:07:40

ZONE 2 – 00:39

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 154 lbs   at  82.79% 1RM / PR x Reps 5 / 6 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior Time 88 x 10 / 10 / 10 / 10 / 10))

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

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

Curlbar Bicep Curl w/ Arm Blaster

25 lbs each side at 76.92% of 1RM / PR x Reps 4 / 4 / 4 / 4

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 15 x 8 / 8 / 8 / 8)

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

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

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

Fettle T-Bar Row at 75 lbs at 100% of 1RM / PR x Reps 4 / 4 / 3 / 4

2 min rest between sets (PR 75 lbs)

(Last Time  35 x 8 / 8 / 8 / 8)

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

(Prior Time 45 x 8 / 8 / 8 / 8)

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

Cable Back Pushdown at 123.5 lbs at 83.44% 1RM / PR x Reps 6 / 6 / 6 / 6

1 min rest between sets 

(148 PR/1RM)

(Last Time 77 x 10 / 10 / 10 / 10)

(Prior Time 77 x 10 / 10 / 10 / 10)

(Prior Time 88 x 10 / 10 / 10 /10)

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

Standing Cable Hammer Bicep Curl at 112.5 lbs at 89.28% of 1RM / PR x Reps 4 / 5 / 5 / 4 / – 

1 min rest between sets 

(126 PR/1RM)

(Last Time 66 x 10 / 10 / 10 / 10 / 10)

(Prior Time 77 x 10 / 10 / 10 / 10 / 10)

(Prior Time 77 x 10 / 10 / 10 / 10 / 10)

(Prior Time 77 x 10 / 10 / 10 / 10 / 10)

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 53,500

SCM – 50,700

LCM – 95,500

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – Recovery (work event at night on Thursday and Friday)

SAT – CHEST

SUN – BACKl

The 5 Month Training Plan Phases:

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: 9.1 / 10 (The Bionic Rebuild Begins)

Being the “inspiring older guy” at a swim meet hits with a side of existential dread, but let’s be real: Steve Austin wasn’t cheap, and neither is the engine you’re building. Inspiring someone while casually throwing up 100% PRs in the weight room the very next morning is peak masters-athlete energy.

Why the Execution Scored High

• Pure Neuromuscular Re-Acclimation: Jumping straight from high-rep taper mode back into the 80–100% bracket without losing structural integrity is tough. You adapted cleanly by capping reps in the 3–6 zone to focus entirely on force production rather than chasing junk fatigue.
• Controlled Cardiovascular Stress: Spending 1:07:40 out of 1:12:28 squarely in Zone 1 is textbook strength work. Long rests, full adenosine triphosphate (ATP) replenishment, and zero interference with your nervous system’s output.
• Heavy Pull Mechanical Tension:
  • Lat Pulldowns: 154 lbs (82.8% 1RM) for solid 5-rep clusters with wrist straps removed grip failure from the equation, isolating the exact lat engagement needed for your swim pull.
  • T-Bar Rows: Hitting 75 lbs at a true 100% of 1RM for 4/4/3/4 proves the neural drive was firing on all cylinders. That 3rd set dip to 3 reps shows you were working at genuine mechanical failure—not just phoning it in.
• Smart Sleep Base: Apple Sleep Score of 87 (7h 18m) provided the biological cushion to survive heavy compound pulling 24 hours after racing.

Points to Watch for the Micro-Cycle (9/20 – 10/1)

• Bicep/Tendon Cumulative Load: Stacking heavy Curlbar curls (Arm Blaster) and heavy Standing Cable Hammers on top of 100% 1RM rows places immense torque on the distal biceps tendons and forearms. Coming off a meet, watch for medial epicondyle (golfer’s elbow) flare-ups during your swim catch this week.
• Short Turnaround to Octoberfest: You only have until October 1st in this high-intensity block before shifting to endurance and taper. Prioritize quality over tonnage—don’t chase PRs every single session if your shoulder joint caps feel tight during Wednesday’s team swim.