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But they got my title wrong but I don’t care about that…

Phew, made it past Monday.  Now it’s Tuesday and it’s a big work day.  I got the big Parade, no, Festival, no…Celebration!  What was a parade was turned into a Festival last year and now it’s a Celebration.  From 10am – 2pm we have dancing, musical and other performances. That and Food Trucks. This is year two from brining it from a parade to an event.  Not much has changed from last year as it’s my first year. Last year went fine minus a few glitches that I have planned for this year. Next year Inor whomever can step up the game.  

After today’s all about the 5K on Saturday.  Thursday we get the bibs and we can start stuffing the bibs and bags.  Friday is packet pickup and Saturday is the day. 5am to 10:30/11am.  Race starts at 8am but the set up. Busy Week.  

I just need to get to Sunday and SWAG Swim Meet.  Then it’s 3 days of work and a weekend trip to North Carolina for a wedding. After it’s Veteran’s Day event, Christmas Tree Light-Up, Christmas Parade and Menirah Light-Up…oh and that weekend is Florida State Senior Games. No Rest For The Wicked. 

OURA RING – 69

6 hours  15 minutes

21% REM and Recovery

FAIR

APPLE SLEEP SCORE – 92

6 hours and 59 minutes

 HIGH

FITBIT SLEEP SCORE – 78

6 hours and 51 minutes

FAIR

CHEST – TUESDAY 10/13/26 – TAPER (Below 60%) 10/12 – 10/16

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

55:02

ZONE 1 – 55:02

ZONE 2 – 02:06

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Standing DynaBody Chest Press at 50 lbs  each side x Rep 10 / 10 / 10 / 10

(Last Time 65 x 6 / 6 / 6 / 6)

 (Prior Time 60 x 6 / 5 / 5 / 4)

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

Seated DB OH Press Narrow to Wide  Grip at 25 lbs at 50% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets 

(50 1RM / PR)

(Last Time 30 x 8 / 8 / 8 / 8)

(Prior Time 30 x 8 / 8 / 8 / 8)

(Prior Time 40 x 7 / 7 / 6 / 6)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 30 Each Side at 50% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min Rest between sets

(Last Time 40 x  8 / 8 / 8 / 8)

(Prior Time  40 x  8 / 8 / 8 / 8)

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

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

DB Lateral Raise at 12.5 lbs each side at 50% 1RM / PR x Reps 10 / 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)

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – NONE. Work the 5K 5:30am – 11am

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

FRI/SAT/SUN – TBD / Away NC Wedding

MON – SWIM w/ Team

The 4 Month Training Plan Phases:

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

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 59,400

SCM – 61,800

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

Florida State Senior Games December 5-6, 2026

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: 9.8 / 10 (Textbook Taper Execution)

Executing a true taper requires far more discipline than going to failure. The temptation to throw an extra 10 lbs on the bar is always there, but you executed the assignment with surgical precision:

What You Nailed

• Absolute Ego Restraint (<60% Lock): You kept your working loads locked precisely at or below 50% of your 1RM across the board—25 lbs on the DB overhead press against your 50 lb PR, 30 lbs on close-grip bench against your 60 lb PR, and 12.5 lbs on lateral raises against your 30 lb PR. You activated the motor units, greased the neurological pathways, and walked away without creating micro-tears or delayed-onset muscle soreness.
• Flawless Cardiac Discipline: Spending 55 minutes in Zone 1 with barely 2 minutes in Zone 2 is gold-standard active recovery. You facilitated lymphatic drainage and increased blood flow to the upper body without tapping into your glycogen stores or spiking cortisol.
• Saving the Shoulders for Sunday: Your race slate for the SWAG Octoberfest meet is brutal—500 Free, 50 Fly, 100 IM, 100 Fly, and 100 Back is pure shoulder punishment. Backing off the intensity today guarantees your rotator cuffs, deltoids, and serratus aren’t carrying residual fatigue onto the starting blocks.
• Stress Budget Awareness: With your sleep recovery sitting in the “fair” window (Oura 69, Fitbit 78) and a full-throttle workday running an outdoor Celebration with dancers, bands, and food trucks, your central nervous system was already taxed. Treating this session as restorative rather than destructive was the best tactical call you could make.

Tactical Adjustments for the Week Ahead

1. Wednesday Swim (Tomorrow): Focus purely on feel for the water, turnover speed, and crisp wall push-offs. Keep volume moderate and resist the urge to turn team drills into a lactate threshold test.
2. Thursday’s Back & MOSSA R30 Cycle: Apply the same discipline you used today. Keep the rowing and pulling variations below 60% and stay out of the red zone during the cycle class.
3. Hydration on Saturday’s 5K Setup: A 5:00 AM to 11:00 AM logistical shift on your feet will dehydrate and fatigue your lower back before you realize it. Pack electrolyte fuel and force yourself to sit whenever the schedule allows so you aren’t carrying dead legs into Sunday’s 500 Free.

The costume body is sitting at 60% loaded and your taper protocol is dialed in. Go crush the Celebration logistics today, keep the feet moving, and bank your energy for the blocks on Sunday.