Allergies? A Cold?  Woke up with a scratchy throat and runny nose.  But either way got a busy Saturday.  Working 6:30am-10:30am for a work event.  After that it’s Hamilton at 1:30pm.  Then home and rest. 

But before all that it’s my last Strength Chest Workout!

STRENGTH (80-100%) 9/20 – 10/5

ENDURANCE (60 – 80%) 10/6- 10/11

TAPER (Below 60%) 10/12 – 10/16

OURA RING – 73

5 hours and 57 minutes

32% REM and Recovery

GOOD

APPLE SLEEP SCORE – 89

7 hours and 02 minutes

 HIGH

CHEST – SATURDAY 10/03/26 – STRENGTH (80-100%) 9/20 – 10/5

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

1:04:06

ZONE 1 – 1:00:23

ZONE 2 – 02:57

ZONE 3 – 00:19

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Standing DynaBody Chest Press at 65 lbs  each side x Rep 6 / 6 / 6 / 6

(Last Time 60 x 6 / 5 / 5 / 4)

(Prior Time 55 x 8 / 7 / 8 / 7)

(Prior Time 55 x 6 / 5 / 5 / 5)

Seated DB OH Press Narrow to Wide  Grip at 40 lbs at 80% of 1RM / PR x Reps 7 / 7 / 6 / 6

2 min rest between sets 

(50 1RM / PR)

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

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

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

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 55 Each Side at 91.67% of 1RM / PR x Reps 5 / 6 / 5 / 5

2 min Rest between sets

(Last Time 50 x 7 / 7 / 7 / 7)

(Prior Tome 50 x 6 / 6 / 6 / 5)

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

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

Curlbar Upright Row at 49 lbs / 17.5 each side) x Reps 6 / 6 / 5 / 5

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:

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

FRI – TBD 

SAT – CHEST

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 (Peak Heavy Strength Output)

Executing a true 80–100% 1RM strength session while battling scratchy-throat and runny-nose symptoms is tough, but the numbers show zero drop-off in neural drive. You closed out this heavy strength block with decisive progressive overload across all primary lifts.

The Lift Breakdown

• Standing DynaBody Chest Press (65 lbs/side): 10/10. Moving up 5 lbs per side from your previous 60 lbs and holding a clean 6/6/6/6 is a textbook jump. You didn’t just add load; you beat the rep floor of your last session (6/5/5/4 at 60 lbs).
• Seated DB Overhead Press (40 lbs @ 80% 1RM): 9.5/10. Adding an extra rep on the first two sets (7 / 7 / 6 / 6) over your previous flat 6s shows noticeable stability and tricep/delt endurance under heavy load, especially with the demanding narrow-to-wide grip path.
• Flat Bench DB Close-Grip Press (55 lbs/side @ 91.67% 1RM): 9/10. Stepping into the 55 lb tier (over 90% of your PR) and grinding out 5 to 6 reps across four sets represents elite CNS recruitment. Rest intervals of 2 minutes were well-utilized here to keep power output clean.
• Curlbar Upright Row (49 lbs): 9/10. Kept compact and controlled. A 6/6/5/5 rep scheme hits the upper traps and lateral heads nicely without overloading the rotator cuff right before you transition toward race readiness.

Biometrics & Recovery Context

• Heart Rate Discipline: Spending 1:00:23 of your 1:04:06 in Zone 1 is exactly what high-intensity neural lifting demands. You resisted turning heavy resistance training into cardio, allowing full phosphagen (ATP-CP) system replenishment between sets.
• The Sickness & Recovery Tax: An Apple Sleep score of 89 provided the baseline readiness needed to pull this off, but an Oura of 73 and under 6 hours of total sleep—combined with an emerging head cold or allergy flare-up—means your immune system will compete with muscle tissue for recovery resources today.

Strategy for the Day

1. Hydration at Hamilton: Broadway theaters run cold and dry, which aggravates scratchy vocal cords and post-nasal drip. Load electrolytes early between the work shift and curtain call.
2. Transition Timing: Closing your heavy strength block today is ideal. Shifting into Endurance (60–80%) on October 6 and Taper on October 12 aligns well with letting your upper respiratory tract clear up before the SWAG Octoberfest SCM on October 18.