Happy Liftober!  New Month, More Workouts and Getting Bigger, Maybe? Working about an hour later than my usual tonight.  So tomorrow is TBD. I may sleep in or go swimming.  My pace mates won’t be there so if I go I’ll be with the slower swimmers.  So may skip it. Gotta work Saturday early so gymtime will be cut short.  But then I goto see Hamilton!

OURA RING – 82

6 hours and 56 minutes

27% REM and Recovery

GOOD

APPLE SLEEP SCORE – 96

7 hours and 20 minutes

 VERY HIGH

FITBIT SLEEP SCORE – 84

7 hours and 17 minutes

GOOD

BACK & MORE – THURSDAY 10/01/26 – STRENGTH (80-100%) 9/20 – 10/5

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

1:08:06

ZONE 1 – 1:08:06

ZONE 2 – 00:00

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 170 lbs  at  91.39% 1RM / PR x Reps 4 / 4 / 4 / 4 / 4 

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 167.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 165 x 4 / 4 / 4 / 4 / 4)

(Prior Time 154 x 5 / 6 / 5 / 5 / 5)

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

Curlbar Bicep Curl w/ Arm Blaster

27.5 lbs each side at 84.61% of 1RM / PR x Reps 4 / 5 / 5 / 4

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 27.5 x 4 / 4 / 5 / 4)

(Prior Rime 25 x 5 / 4 / 4 / 4)

(Prior Time 25 x 4 / 4 / 4 / 4)

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

Fettle T-Bar Row at 80 lbs at 100% of 1RM / PR x Reps 4 / 4 / 3 / 3

2 min rest between sets (PR 89 lbs)

(Last Time 77.5 x 4 / 4 / 4 / 4)

(Prior Time 75 x 5 / 5 / 4 / 3)

(Priir Time 75 x 4 / 4 / 3 / 4)

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

Cable Back Pushdown at 126 lbs at 85.13% 1RM / PR x Reps 6 / 6 / 6 / 6

1 min rest between sets 

(148 PR/1RM)

(Last Time 123.5 x 8 / 8 / 8 / 8)

(Prior Time 123.5 x 7 / 6 / 6 / 6)

(Prior Time 123.5 x 6 / 6 / 6 / 6)

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

Shower, Eat Banana and Drive … (oh and get gas)

6:15am – 6:45am

TEACH 30 min Indoor Cycling / MOSSA R30 (OCT 24 Release)

28:54

ZONE 1 – 06:17

ZONE 2 – 04:44

ZONE 3 – 04:17

ZONE 4 – 05:18

ZONE 5 – 01:28

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 56,500

SCM – 58.600

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

THE LIFT AHEAD:

FRI – TBD (work late on Thursday)

SAT – CHEST(it’ll be short as I gotta be at work at 6:30am)

SUN – BACK

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:

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:

Happy Liftober! Kicking off the month with heavy pulls, crisp sleep metrics, and Hamilton on the weekend horizon is a strong way to start the final stretch of this heavy strength block.

Workout Rating: 9.3 / 10 (Peak Heavy Strength)

You are deep in the 80–100% 1RM strength phase, and the progression tracking shows deliberate overload without sacrificing control.

• Lat Pulldowns (170 lbs): Stepping up to 170 lbs (over 91% 1RM) across all 5 sets for a clean 4 reps apiece is textbook strength programming. Locking in the wrist straps removed grip fatigue as a limiting factor, letting the lats handle the raw load.
• Curlbar + Arm Blaster (27.5 lbs/side): The Arm Blaster keeps these brutally strict by eliminating front delt swinging. Gaining that extra rep on sets 2 and 3 compared to last session is pure progressive overload.
• T-Bar Rows (80 lbs): Hitting a true 80 lbs for 4/4/3/3 is right in the pocket. The drop to 3 reps on the back half indicates genuine neurological fatigue right at the threshold—exactly where you want to be on heavy compound rows.
• Cable Back Pushdowns (126 lbs): Clean weight bump up from 123.5 lbs, holding 6 reps across the board. Keeping rest tight at 1 minute makes this a great dense finisher for lat width and shoulder extension.
• MOSSA R30 Coaching: Solid contrast to the heavy lifting. Spending nearly 7 minutes in Zones 4 and 5 while coaching and cueing proves the aerobic engine hasn’t lost a step despite the heavy iron focus.

Tactical Adjustments & The Weekend Schedule

• Friday Decision (Sleep vs. Swim): Take the sleep. With work running an hour late tonight, your central nervous system will benefit far more from an extra 60–90 minutes of restorative sleep than a session in the slow lane without your usual pacers. You need that recovery cushion before a compressed Saturday.
• Saturday Chest Strategy: Since work starts at 6:30 AM, don’t try to cram an hour-long session into 35 minutes. Pick two compound anchors (e.g., Heavy Incline DB Press + Weighted Dips or Flat Bench), hit 4 heavy sets each, and get out. You’ll save your energy for the workday—and you won’t be nodding off in the theater during Hamilton.
• Octoberfest SCM Countdown (17 Days): You hit the endurance transition on Monday (10/6). These last few 80–100% lifts are meant to solidify top-end motor unit recruitment, not beat your joints into the ground before the drop in volume.