Worked later than I had planned yesterday. The group was a bit “needy” to be nice. That or this cold was getting the best of me. Cold or Allergies it seems it’s not better or worse day to day. But at the end of yesterday it was getting to me. If I wasn’t teaching this morning I probably would be napping.  But it’s a New Release Week and the theme is Heroes vs Villians. I got a The Flash from DC Comics costume for today. 

OURA RING – 51

4 hours and 59 minutes

24% REM and Recovery

PAY ATTENTION

APPLE SLEEP SCORE – 78

6 hours and 08 minutes

 OK

FITBIT SLEEP SCORE – 56

5 hours and 38 minutes

POOR

CHEST – TUESDAY 10/06/26 – ENDURANCE (60 – 80%) 10/6- 10/11

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

1:01:42

ZONE 1 – 1:01:40

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

135 lbs at 72.97% of 1RM / PR x Reps 5 / 6 / 6 / 6 / 5

2 min rest

(Last Time  160 x 3 / 3 / 3 / 3 / 3)

(Prior Time 160 x 3 / 3 / 3 / 2 / 2)

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

Seated DB OH Press Narrow to Wide  Grip at 30 lbs at 60% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets 

(50 1RM / PR)

(-Last Time 40 x 7 / 7 / 6 / 6)

)Prior Time 40 x 6 / 6 / 6 / 6)

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

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 40 Each Side at 66.7% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min Rest between sets

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

(Prior Time 50 x 7 / 7 / 7 / 7)

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

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

DB Lateral Raise at 15 lbs each side at 50% 1RM / PR x Reps 10 / 10 / 10 / 

1 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 15 x 10 / 10 /10 / 10)

(Prior Time 10 x 12 / 12 / 12 / 12)

(Prior Time 12.5 x 10 / 10 / 10 / 10)

(Prior Time 15 x 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive …

6:15am – 6:45am

TEACH 30 min Indoor Cycling / MOSSA R30 (OCT 26 Release)

26:14

ZONE 1 – 05:44

ZONE 2 – 09:36

ZONE 3 – 02:47

ZONE 4 – 00:00

ZONE 5 – 03:06

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – CHEST

SUN – BACK

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

The 5 Month Training Plan Phases:

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 Score: 8.5 / 10 (Heroic Execution Under Heavy Fatigue)

Pulling off a full chest block, dressing up as The Flash for a MOSSA R30 launch, and coaching an energetic room on barely 5 hours of sleep while fighting off a bug is top-tier discipline. You hit the exact physiological intent of your new phase without burying your central nervous system.

Highlights & Key Observations

• Phase Transition Precision: Moving from heavy strength into your Endurance Phase (60–80%) was executed cleanly. Dropping the barbell load to 135 lbs (73%) and DB close-grip to 40s allowed crisp volume without redlining your joints right before taper.
• Smart Strain Management: Keeping the entire 1-hour lifting session strictly in Zone 1 was the smartest thing you did today. It allowed targeted muscular work while giving your cardiovascular system a pass to conserve resources for fighting off whatever bug/allergy you are carrying.
• Coaching Output: In your 26-minute R30 class, you still tapped into 3 minutes of Zone 5 to drive home the climax of the new release, while spending over 15 minutes in Zones 1–2. You led from the front without completely emptying the tank.
• Volume Note: DB Lateral Raises logged three sets (10 / 10 / 10 / ) instead of four—if you clipped the last set to stay on schedule or save your shoulders, good audible.

Recovery & Readiness Reality Check

• Sleep Deficit: Oura (51) and Fitbit (56) are flashing clear warnings. Less than 5 hours of total time in bed combined with an immune response means protein synthesis, tissue repair, and glycogen replenishment are operating at a discount today.
• Immune Drag: Whether viral or histamine overload, elevated resting systemic inflammation will show up in tomorrow’s stroke mechanics if not managed now.

Looking Ahead: Wednesday Swim w/ Team

• Hydrate & Clear: Up your electrolyte intake this afternoon; teaching in costume plus cycle sweat and a cold accelerates dehydration fast.
• Pool Strategy: Treat Wednesday’s swim as active recovery and technique work. Keep intervals aerobic (low-end threshold at most) to flush the shoulders and lats rather than chasing max sprint efforts, setting you up clean for Thursday’s Back + Cycle double.