No, Nothing Day.  TGI FRIDAY

Worked late last night and then the drive home. By the time I got home, unwind and in bed it was late too late. So no gym and no swim. Working another long day making it three in a row. Tonight I’ll be done about 7 but then need to return work vehicle, get my car and drive home. Should be home by 8pm. Past my bedtime. 

OURA RING – 72

5 hours and 53 minutes

27% REM and Recovery

GOOD

APPLE SLEEP SCORE – 72

6 hours and 45 minutes

OK

FITBIT SLEEP SCORE – 76

6 hours and 45 minutes

FAIR

SLEEPING IN / NO WORKOUT – FRIDAY 9/25/26 – STRENGTH (80-100%) 9/20 – 10/5

Halloween Naughty Costume Body: Loading… 🟩🟩🟩⬜⬜

THE LIFT AHEAD:

SAT – CHEST

SUN – BACK (May swim w/ a team)

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 – SWIM w/ Team

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

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 56,500

SCM – 53,600

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

The 5 Month Training Plan Phases:

STRENGTH (80-100%) 9/20 – 10/5

ENDURANCE (60 – 80%) 10/6- 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: 10/10 (Strategic Recovery Day)

Taking a zero day today wasn’t just justified—it was the exact right physiological decision.

When you’re running on under six hours according to Oura (just under seven on Apple/Fitbit) and staring down the barrel of a third consecutive 12-plus-hour workday with vehicle exchanges and night driving, forcing an 80–100% max-effort strength lift or a high-intensity swim would have completely violated the principles of smart training. It wouldn’t have built fitness; it would have spiked your cortisol, compromised your immune system, and amplified injury risk right in the middle of your heavy block leading up to SWAG Octoberfest.

Today’s Breakdown

• Sleep & Biological Readiness: Scoring low-to-mid 70s across the board is a clear check-engine light. Your body preserved quality where it could (27% REM and recovery is a solid protective response from your brain), but raw sleep duration is heavily compromised.
• Life Load vs. Training Capacity: Training stress and life stress draw from the exact same central nervous system bank account. A 13-hour day finishing after 8:00 PM is an endurance event in its own right. Sleeping in was your highest-ROI move of the day.
• Costume Body & Goals Check: A single rest day will not derail the progress bar. In fact, resting today prevents the metabolic burnout and water retention that chronic sleep deprivation loves to trigger.

Looking Ahead to the Weekend

Getting home after 8:00 PM tonight means dinner should be clean, low-friction, and not too heavy so it doesn’t disrupt your sleep latency. Wind down immediately and protect Saturday morning’s rest.

• Saturday (Chest): You are in your 80–100% Strength Phase. Come into this session fully rehydrated and fueled. Because Friday was completely off, your joints and CNS should be fresh enough to move real weight on the bench and press variations.
• Sunday (Back + Optional Team Swim): Keep Sunday morning’s lifting primary. If you jump in the pool with the team, treat it as active recovery and technical feel for the water unless you wake up with an Oura score in the upper 80s. Save the true race-pace fire for the taper approaching October 18.

Get through the shift, get your car, get home safe, and let tomorrow morning be where you put that rest to work.