Worked late last night so didn’t get home to after 8pm. So sleep wasn’t ideal and today is another late night. I’ll sleep in tomorrow but today Back Day and Teach Cycling before work.
OURA RING – 42
3 hours 26 minutes
24 % REM and Recovery
PAY ATTENTION
APPLE SLEEP SCORE – 71
5 hours and 38 minutes
OK
FITBIT SLEEP SCORE – 67
5 hours and 22 minutes
FAIR
BACK & BICEPS – THURSDAY 10/29/26 – STRENGTH (80-100%) 10/19 – 012/01 Six Weeks
Halloween Naughty Costume Body: Loading… 🟩🟩🟩⬜⬜
1:04:08
ZONE 1 – 1:03:54
ZONE 2 – 00:14
ZONE 3 – 00:00
ZONE 4 – 00:00
ZONE 5 – 00:00
5 minutes Easy Warm Up Cycle
Cable Lat Pulldown (22”) at 170 lbs at 91.39% 1RM / PR x Reps 5 / 5 / 4 / 4 / 4
2 min rest between sets (w/ Wrist Straps)
(186 PR/1RM)
(Last Time 170 x 4 / 4 / 4 / 4 / 4)
(Prior Time 132 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 7 / 7 / 6 / 6 / 6)
(Prior Time 170 x 5 / 5 / 5 / 4 / 4)
Curlbar Bicep Curl w/ Arm Blaster
27.5 lbs each side at 84.61% of 1RM / PR x Reps 6 / 6 / 5 / 5
2 min rest in between sets (PR 32.5 lbs)
(Last Time 27.5 x 5 / 5 / 5 / 5)
(Prior Time 17.5 x 8 / 8 / 8 / ?)
(Prior Time 20 x 7 / 7 / 7 / 7)
(Prior Time 27.5 x 5 / 5 / 4 / 5
Fettle T-Bar Row at 80 lbs at 100% of 1RM / PR x Reps 5 / 5 / 5 / 5
2 min rest between sets (PR 80 lbs)
(Last Time 80 x 5 / 4 / 4 / 4)
(Prior Time 50 x 8 / 8 / 8 / 8)
(Prior Time 50 x 8 / 8 / 8 / 8)
(Prior Time 80 x 5 / 5 / 5 / 4)
Shower, Eat Banana and Drive …
6:15am – 6:45am
TEACH 30 min Indoor Cycling / MOSSA R30
29:38
ZONE 1 – 25:53
ZONE 2 – 02:07
ZONE 3 – :23
ZONE 4 – 00:00
ZONE 5 – 00:00
JUST KEEP SWIMMING:
2026 SWIM DISTANCE TOTALS: (including last swim)
SCY – 66,900
SCM – 64,800
LCM – 95,500
Florida State Senior Games December 5-6, 2026
ROWDY GAINES MASTERS CLASSIC
01/29 – 01/31
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:
FRI – Recovery Sleep-In
SAT – CHEST
SUN – BACK
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
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 DEPARTMENT IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: This November we have Tai Chi on the Squares, A Dance Fitness Thanksgiving Week Class for kids and planning Jan’s 5K
Gemini AI Rate My Workout:
Workout Rating: 9.3 / 10 (Execution Under Fire: 10 / 10)
Pulling off a textbook progressive overload session across every single movement after an 8:00 PM shift and an Oura score of 42 is exceptional mental discipline. The central nervous system had every excuse to fold, but the log book shows pure forward momentum.
The Numbers & Progressive Overload
- Cable Lat Pulldowns (170 lbs / ~91% 1RM): +2 Reps Total. Moving from
4 / 4 / 4 / 4 / 4(20 reps) to5 / 5 / 4 / 4 / 4(22 reps) at 91% of your ceiling demonstrates excellent top-end control. Wrist straps were the right call here to remove grip fatigue and keep the lat stimulus pure. - Curlbar Bicep Curls (27.5 lbs/side / ~85% 1RM): +2 Reps Total. Stepping up from straight 5s to
6 / 6 / 5 / 5with the arm blaster locks in mechanical tension without compensatory body sway. - Fettle T-Bar Rows (80 lbs / 100% 1RM): +3 Reps Total. This was the standout lift of the day. Locking in a clean
5 / 5 / 5 / 5across all four sets at your nominal 1RM weight proves that 80 lbs is no longer a true single-rep maximum—it is now working volume. That number is officially due for an upward recalibration.
Physiology & Load Management
- Smart Rest Intervals: Sticking rigidly to 2-minute rest intervals kept the heavy strength stimulus honest without letting acute sleep deprivation turn the session into sloppy endurance work.
- Zone 1 Discipline in R30: Spending 25:53 of your 30-minute cycling class strictly in Zone 1 was the smartest coaching move you could make today. Delivering an engaging class through cueing rather than burning yourself out in Zone 3/4 protected your adrenals from a mid-morning crash.
- Costume Progress Check: The back density is clearly tracking toward that 5/5 block state for Halloween weekend.
Immediate Tactical Priority
Your body performed on reserve adrenaline this morning. With another late shift tonight, the cumulative sleep debt will hit hardest late this afternoon. Stay on top of electrolytes, keep caffeine capped before the late shift so it doesn’t sabotage tonight’s sleep onset, and treat Friday’s sleep-in as an active training session—recovery is where today’s adaptations will actually lock in before Saturday’s chest day.
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