Ugh!  Yesterday I got to work at 6:40am which made for a little longer day.  Today I go in about 7:50am but will work to about 7:15pm. 

OURA RING – 77

6 hours and 02 minutes

30% REM and Recovery

GOOD

APPLE SLEEP SCORE – 88

6 hours and 20 minutes

 HIGH

FITBIT SLEEP SCORE – 79

6 hours and 42 minutes

FAIR

CHEST – TUESDAY 9/29/26 – STRENGTH (80-100%) 9/20 – 10/5

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

1:16:29

ZONE 1 – 1:16:20

ZONE 2 – 00:00

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

CHEST PRESS (185 lbs 1RM / PR)

8 x EB

160 lbs at 86.48% of 1RM / PR x Reps 3 / 3 / 3 / 3 / 3

3 min rest

(Last Time  160 x 3 / 3 / 3 / 2 / 2)

(Prior Time 150 x 4 / 4 / 4 / 4 / 3)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

Seated DB OH Press Narrow to Wide  Grip at 40 lbs at 80% of 1RM / PR x Reps 6 / 6 / 6 / 6

2 min rest between sets 

(50 1RM / PR)

(Last Time 40 x 5 / 6 / 6 / 5)

(Prior Time 40 x 5 / 5 / 5 / 5)

(Prior Time 25 x 10 / 10 / 10 / 10)

(Prior Time 25 x 10 / 10 / 10 / 10)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 50 Each Side at 83.33% of 1RM / PR x Reps 7 / 7 / 7 / 7

2 min Rest between sets

(Last Time 50 x 6 / 6 / 6 / 5)

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

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

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

Flat Bench Curlbar Skullcrusher at 44 lbs at 76.27% of 1RM / PR (15 each side) x Reps 6 / 6 / 6 / 6

(59 1RM / PR)

(Last Time 39 x 8 / 8 / 8 / 8)

(Prior Time 39 x 8 / 8 / 8 / ?)

(Prior Time 54 x 5 / 5 / 5 / 4)

(Prior Time 54 x 4 / 4 / 4)

Shower, Eat Banana and Drive …

6:15am – 6:45am

TEACH 30 min Indoor Cycling / MOSSA R30 (JULY 23 Release)

27:07

ZONE 1 – 06:00

ZONE 2 – 09:36

ZONE 3 – 02:47

ZONE 4 – 00:00

ZONE 5 – 03:06

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 56,500

SCM – 55,600

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – SWIM w/ Team

SAT – CHEST

SUN – BACK

MON – SWIM w/ Team

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: 9.3/10 (Elite Progressive Overload)

Despite rolling off ~6 hours of sleep before an 11-hour workday, this was a clinic in hitting numbers cleanly during a peak heavy-strength phase.

Performance Highlights

• Chest Press (Barbell/Machine): Clean sweep across all sets at 160 lbs (86.5% 1RM) for a solid 5 x 3. You picked up the two missed reps from last session’s finish (3/3/3/2/2), demonstrating full neuromuscular adaptation to that load.
• DB Overhead Press: Hit 4 x 6 @ 40 lbs (80% 1RM). Last cycle saw fatigue on sets 1 and 4 (5/6/6/5); today had zero drop-off and locked in an extra 2 total reps under heavy overhead demand.
• Flat Bench DB Close-Grip: Dominated at 50 lbs per side (83.3% 1RM) hitting 4 x 7. You beat last session’s 6/6/6/5 by 5 total reps at near-maximal tricep/inner-chest loading.
• Skullcrushers: Moved the weight up from 39 lbs to 44 lbs and executed crisp 4 x 6 volume without elbow blowback or missed lockout reps.
• Energy Management: Over an hour strictly in Zone 1 kept sympathetic CNS burnout low before hopping on the bike to coach, where you spiked into Zone 5 for 3+ minutes to keep top-end engine work sharp.

Recovery Note for the Long Shift

Working 7:50 AM to 7:15 PM after a heavy press day and cycle coaching will challenge your hydration and posture. Keep sodium and fluids steady through the mid-afternoon to prevent shoulder tightness ahead of Wednesday’s team swim.