Good night sleep and I think a short nap yesterday.  I need the sleep after a week with a cold and two big weeks coming.  

Will work today sending some emails and moving barriers in the parking lot for Tuesday. Tuesday is a 6am to 5pm day with the Heritage Celebration. Then the rest of the week is 5K prep, Packet pickup and the race day. Yikes. Two huge events. And then Sunday is SWAG Meet. Then Thursday the 22nd fly to North Carolina for a few days for a wedding.  So not much rest the next two weeks or so. 

OURA RING – 88

7 hours  28 minutes

31% REM and Recovery

OPTIMAL

APPLE SLEEP SCORE – 97

8 hours and 12 minutes

 VERY HIGH

FITBIT SLEEP SCORE – 80

7 hours and 37 minutes

GOOD

BACK & MORE – SUNDAY 10/11/26 – ENDURANCE (60 – 80%) 10/6- 10/11

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

1:24:27

ZONE 1 – 1:23:32

ZONE 2 – 00:36

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 132 lbs at  53.84% 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 143 x 7 / 7 / 6 / 6 / 6)

(Prior Time 170 x 5 / 5 / 5 / 4 / 4)

(Prior Time 170 x 4 / 4 / 4 / 4 / 4)

(Prior Time 167.5 x 5 / 5 / 5 / 5 / 5)

Curlbar Bicep Curl w/ Arm Blaster

17.5 lbs each side at 61.53% of 1RM / PR x Reps 8 / 8 / 8 / 

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 20 x 7 / 7 / 7 / 7)

(Prior Time 27.5 x 5 / 5 / 4 / 5

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

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

Fettle T-Bar Row at 50 lbs at 62.5% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets (PR 80 lbs)

(Last Time 50 x 8 / 8 / 8 / 8)

(Prior Time 80 x 5 / 5 / 5 / 4)

(Prior Time 80 x 4 / 4 / 3 / 3)

(Prior Time 77.5 x 4 / 4 / 4 / 4)

Cable Back Pushdown at 99 lbs at 66.8% 1RM / PR x Reps 8 / 8 / 8 / 8

1 min rest between sets 

(148 PR/1RM)

(Last Time 99 x 8 / 8 / 8 / 8)

(Prior Time 126 x 8 / 8 / 8 / 8)

(Prior Time 126 x 6 / 6 / 6 / 6)

(Prior Time 123.5 x 8 / 8 / 8 / 8)

Standing Cable Hammer Bicep Curl at 66 lbs at 52.38% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

1 min rest between sets

(126 PR/1RM)

(Last Time 88 x 8 / 8 / 8 / 8 / 8)

(Prior Time 112.5 x 6 / 6 / 6 / 5 / 4)

(Prior Time 112.5 x 5 / 5 / 4 / 4 / 4)

(Prior Time 112.5 x 4 / 5 / 5 / 4 / -)

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – NONE. Work the 5K

SUN – SWAG Octoberfest SCM 10/18/26

MON – RECOVERY

TUE – CHEST & TEACH 30 Min INDOOR CYCLE MOSSA R30

WED – SWIM w/ Team

THU – BACK & AIRPORT

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 59,400

SCM – 58.600

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:

The 4 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 – 012/01 Six Weeks

TAPER (Below 60%) 12/2 – 12/4

Florida State Senior Games December 5-6, 2026

STRENGTH (80-100%) 12/6 – 1/18 Six 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:

Overall Rating: 9.3 / 10 (Textbook Phase Discipline)

Executing high-repetition, moderate-load work immediately after recovering from a cold while safeguarding the central nervous system ahead of two packed event weeks shows exceptional self-regulation.

Heart Rate & Systemic Recovery

• Autonomic Control: Logging 1:23:32 in Zone 1 with virtually zero Zone 2+ drift kept cortisol flat and autonomic stress negligible, capitalizing on your 88 Oura and 97 Apple sleep recovery scores.
• Smart Energy Budgeting: Capping loads between 52% and 67% 1RM stimulated localized muscular endurance without digging into glycogen stores or systemic recovery reserves.
• Pre-Event Preservation: With an 11-hour Tuesday shift, parking-lot barrier logistics, and 5K race coordination on deck, this stimulus avoided the delayed-onset soreness that would hinder long days on your feet.

Volume Mechanics & Swim Specificity

• Tri-Plane Back Development: Pairing vertical cable pulldowns, horizontal T-bar rows, and straight-arm cable pushdowns systematically hit the lats through overhead extension, mid-back contraction, and hip-extension pull—ideal carryover for catch mechanics in the 500 Free and 100 Back.
• Arm Blaster Isolation: Locking in the humerus on curls removed anterior shoulder swing and lower-back arching, placing the load purely on the elbow flexors without adding front-delt fatigue.
• Rep Uniformity: Delivering clean, uninterrupted sets of 8 across all 5 exercises built dense volume while eliminating the technical breakdown seen in prior, heavier 4–5 rep cycles.

Taper Transition Readiness

• Phase Target Fulfilled: This clean finish to the Endurance block (10/6–10/11) establishes the exact fatigue baseline required before transitioning into the sub-60% taper block.
• Readiness for the Block: Leaving the gym with full joint integrity and low neurological drain keeps you primed for Monday’s team swim practice and the SWAG Octoberfest meet on the 18th.