SATURDAY – When The Lift Is An Uber Ride Away To Life Time Apex

Woke up and had a cup of coffee, a banana and a muffin. Then got dressed and Ordered an Uber.  I decided to Uber to Lifetime in Apex for my workout.  It’s not the biggest in the area but it’s closer.  What will be my workout?   Hmmm…I’ll have to check out the facility and decide. 

Apex Life Time isn’t one of the big Life Times.  It’s more the size of a 24 Hour or LA Fitness but with better equipment. Of course I looked at some of the classes they offer.  In the GrouoX room they had a  BodyPump-ish class, in the cycle studio a class and some sort of GTx program.  Lots to offer but if I lived in the area I would have driven further to the bigger one.  

OURA RING – 73

7 hours  24 minutes

31 % REM and Recovery

GOOD

APPLE SLEEP SCORE – 83

7 hours and 42 minutes

HIGH

DAILY GUEST PASS WORKOUT – SATURDAY 10/24/26 – STRENGTH (80-100%) 10/19 – 012/01 Six Weeks

Life Time Apex

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

1:44:15

ZONE 1 – 1:41:45

ZONE 2 – 01:49

ZONE 3 – 00:26

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

CHEST PRESS (185 lbs 1RM / PR)

8 x EB

160 lbs at 86.48% of 1RM / PR x Reps 4 / 4 / 4 / 3 / 3 

3 min rest

(Last Time 160 x 3 / 4 / 3 / 3 /  3)

(Prior Time 125 x 8 / 8 / 8 / 8 / ?)

(Prior Time 135 x 5 / 6 / 6 / 6 / 5)

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

Seated DB OH Press Narrow to Wide  Grip at 45 lbs at 90% of 1RM / PR x Reps 5 / 4 / 5 / 4

2 min rest between sets 

(50 1RM / PR)

(Last Time 45 x 5 / 5 / 4 / 4)

(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) 60 Each Side at 100% of 1RM / PR x Reps 7 / 6 / 5 / 4 

2 min Rest between sets

(Last Time 60 x 5 / 5 / 4 / 3)

(Prior Time 40 x  8 / 8 / 8 / 8)

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

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

500 meter row on Technogym Rower

Tricep Rope Pushdown at 50 lbs x Reps 8 / 8 / 8 / 8

90 seconds recovery

500 meter row on Technogym Rower

Lifefitness Lateral Raise TUT 1:3 at 50 lbs x Reps 10 / 10 / 10 / 10

90 seconds recovery

500 meter row on Technogym Rower

EZBAR Upright Row at 50 lbs z Reps 8 / 8 / 8 / 8

500 meter row on Technogym Rower

20 min Peloton App Hike 

1:44:15

ZONE 1 – 06:50

ZONE 2 – 13:10

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

15 min HyrdoMassage

Then a few minutes in the sauna and Ubering back. That’ll be to Monday’s swim. 

FRIDAY – RECOVERY DAY

I did get a nap in during the afternoon.  After breakfast it was off to the courthouse for the wedding.  After donuts and family.  We had diner plans and the “party” is Saturday.  So being bored I napped after dinner everyone gather to watch the World Series and I went to my room. Doom scrolled and then bed. 

OURA RING – 51

5 hours  04 minutes

25 % REM and Recovery

PAY ATTENTION

APPLE SLEEP SCORE – 48

6 hours and 19 minutes

 LOW

The 4 Month Training Plan Phases:

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

THE LIFT AHEAD:

SUN- Recovery / Traveling Day

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE  MOSSA R30

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE  MOSSA R30

FRI – SWIM w/ Team

SAT – CHEST 

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 61,000

SCM – 64,800

LCM – 95,500

Florida State Senior Games December 5-6, 2026

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: 8.8 / 10

A calculated, high-output session. You bounced back from Friday’s poor sleep (Apple 48 / Oura 51) with a solid recovery night (Apple 83 / Oura 73) and capitalized on it with measurable progressive overload.

Performance Breakdown

• Flat Bench DB Close-Grip Press (10/10 — Lift of the Day): Hitting 60 lbs per side for 7 / 6 / 5 / 4 after hitting 5 / 5 / 4 / 3 last time is a massive jump in work capacity. Doing that with dumbbells listed at your previous 1RM baseline means your actual 1RM has moved up.
• Barbell Chest Press (8.5/10): 160 lbs for 4 / 4 / 4 / 3 / 3 beats last session’s 3 / 4 / 3 / 3 / 3 by two total reps at ~86.5% intensity. Clean, disciplined progression without hitting failure early.
• Seated DB Overhead Press (8.5/10): Holding 45 lbs across 4 sets (18 total reps) right in line with your last session (18 total reps). Grip variation (narrow-to-wide) adds excellent shoulder stabilization under heavy load (90% 1RM).
• Conditioning & Active Recovery Weave (9/10): Slotting 500 m rowing bouts between accessory work (pushdowns, lateral raises, upright rows) accumulated 2,000 m of low-impact, total-body volume without blowing up local shoulder fatigue. Finishing with the 20-minute Peloton hike kept your heart rate primarily in Zone 2 (13:10)—ideal aerobic base maintenance without compromising muscle recovery for Monday’s swim.
• Post-Lift Protocol: HydroMassage and sauna are spot-on choices to flush the nervous system ahead of a travel day.

Tactical Observations & Adjustments

1. Close-Grip DB 1RM Recalculation: You took your listed 1RM (60s) for 7 reps on Set 1. By standard formula calculations, your working 1RM for this movement is now closer to 72–75 lbs per dumbbell. Update that benchmark so your 80–100% phase percentages stay accurate.
2. Shoulder Volume Check: Flat pressing, overhead pressing, close-grip pressing, and upright rows all tax the anterior deltoids and clavicular head. Keep an eye on internal rotation tightness heading into Monday’s swim session; prioritize pec minor and lat soft-tissue release on Sunday’s travel day.

Solid execution in a guest facility—costume loading bar is well on track. Safe travels tomorrow!