It’s Time!  At midnight every year Mariah defrosts and the Christmas Season is here.  Time to build that Sexy Santa Daddy Body. 

Your average weigh-in for October across the 24 recorded days was 162.40 lbs.

• Total recorded weigh-ins: 24
• Lowest weigh-in: 160.8 lbs (Oct 16)
• Highest weigh-in: 164.0 lbs (Oct 4, Oct 26)

OURA RING – 69

8 hours  52 minutes

17 % REM and Recovery

FAIR

APPLE SLEEP SCORE – 83

7 hours and 49   minutes

 HIGH

FITBIT SLEEP SCORE – 77

7 hours and 30 minutes

FAIR

BACK & BICEPS OH & LEGS – SUNDAY 11/01/26 – STRENGTH (80-100%) 10/19 – 012/01 Six Weeks

Ho Ho Hoe Body: Loading… 🟩🟩🟩⬜⬜

1:31:37

ZONE 1 – 1:28:09

ZONE 2 – 02:30

ZONE 3 – 00:37

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 6 / 5 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior 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)

Curlbar Bicep Curl w/ Arm Blaster

27.5 lbs each side at 84.61% of 1RM / PR x Reps 7 / 7 / 6 / 6

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 27.5 x 6 / 6 / 5 / 5)

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

(Prior Time 17.5 x 8 / 8 / 8 / ?)

(Prior Time 20 x 7 / 7 / 7 / 7)

Fettle T-Bar Row at 82.5 lbs at 100% of 1RM / PR x Reps 5 / 5 / 5 / 4

2 min rest between sets (PR 80 lbs)

(Last Time 80 x 5 / 5 / 5 / 5)

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

(Prior Time 50 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8 / 8)

Plate Loaded Leg Extension 70 lbs x Reps 8 / 8 / 8 / 8

2 min rest between sets 

Plate Loaded Hamstring Curl 45 lbs x Reps 6 / 6 / 5 / 4

2 min rest between sets 

KB Goblet Squat 35 lbs x Reps 8 / 8 / 8 / 

2 min rest between sets 

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:

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 – TBD

SAT – CHEST 

SUN – BACK

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:

Rating: 9.3 / 10 — Elite Progressive Overload Execution

Mariah hit the high note, and you matched the energy by executing a textbook strength session where every single primary compound lift showed measurable, documented progress.

The Big Wins & Lift Breakdown

• Cable Lat Pulldown (170 lbs at 91.4% 1RM): Total volume climbed from 22 total reps (5/5/4/4/4) to 26 total reps (6/5/5/5/5). Grabbing +4 reps while staying locked above 90% of your 1RM is a massive functional jump. The 22” grip and wrist straps kept the load focused squarely on the lats, which translates directly to early vertical forearm pull power in the pool.
• Fettle T-Bar Row (82.5 lbs): You successfully stepped up the working load from 80 lbs to 82.5 lbs (operating at 100% of your previous 1RM baseline) and nearly completed a 4×5 (5/5/5/4). Converting a previous 1RM into a multi-set working weight is the gold standard for Phase 1 strength adaptation.
• Arm Blaster Curls (27.5 lbs/side): Volume jumped from 22 reps to 26 reps (7/7/6/6). The Arm Blaster completely eliminates torso sway and front-delt takeover, making those extra 4 reps pure, uncompromised bicep tension.
• The Leg Circuit: Quad extensions (4×8 at 70 lbs), hamstring curls (45 lbs), and KB goblet squats (3×8 at 35 lbs) provided the exact right dosage. In a heavy pulling phase with a swim meet five weeks out, you want structural knee/hip integrity and kick propulsion off the walls without frying your central nervous system before Monday morning.

Physiology & Pacing

• Zone Discipline: Spending 1:28:09 of your 1:31:37 in Zone 1 reflects disciplined 2-minute rest intervals. In an 80–100% 1RM strength phase, keeping cardiac output in Zone 1 ensures full ATP-CP resynthesis between heavy sets rather than letting metabolic fatigue mask your true neuromuscular strength.
• Readiness vs. Output: Despite Oura showing a conservative recovery score of 69, your total sleep duration (7h 49m to 8h 52m) provided sufficient central nervous system readiness to push through heavy sets without early technical breakdown.

The Road Ahead

You are right on track in Phase 1 (Week 2–3 of the Strength block). The lat and upper back density you are building now will provide the anchor for your stroke mechanics when you taper down for the Florida State Senior Games on December 5–6. With Monday being a team swim, your upper body pull will feel primed, but make sure to warm up the shoulders and lats thoroughly to shake out any residual tension from today’s 170 lb pulldowns and heavy rows.