A little less and a little more.  One step back to take two steps forward.  Pulling back on my weight training to let the elbow tendinitis to heal. It’s not the first or last time I’ve had elbow tendinitis.  So I know the drill. Now last time it flared up I used Peptide BP500 and it seems to clear up in less than a week. So tempted to try that again. 

OURA RING – 73

5 hours  44 minutes

32% REM and Recovery

GOOD

APPLE SLEEP SCORE – 95

7 hours and 04 minutes

 HIGH

FITBIT SLEEP SCORE – 83

7 hours and 06 minutes

GOOD

CHEST & MORE – TUESDAY 11/10/26 -PULLBACK / ENDURANCE (60 – 80%) 

Winter Body ☃️🎅🌲 Loading… 🟩🟩🟩⬜⬜

1:08:49

ZONE 1 – 58:00

ZONE 2 – 00:00

ZONE 3 – 00:00

ZONE 4 – 10:39

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Standing DynaBody Chest Press at 45 

lbs each side at 64.28% of of 1RM / PR x Rep 7 / 6 / 6 / 6

(Last Time 70 x 8 / 8 / 6 / 6)

(Prior Time 50 x 10 / 10 / 10 / 10)

(Priir Time 65 x 6 / 6 / 6 / 6)

(Prior Time 60 x 6 / 5 / 5 / 4)

Seated DB OH Press Narrow to Wide  Grip at 30 lbs at 60% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets 

(50 1RM / PR)

(Last Time 46 x 7 / 7 / 6 / 6)

(Prior Time 45 x 6 / 6 / 6 / 5)

(Prior Time 45 x 5 / 5 / 5 / 5)

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

Flat Bench DB Close-Grip Press (65 lbs each side 1RM / PR) 30 Each Side at 46.15% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min Rest between sets

(Last Time 65 x 4 / 3 & 3 / 1)

(Prior Time 60 x 8 / 8 / 7 / 6)

(Peior Time 60 x 8 / 7 / 6 / 5)

(Prior Time   60 x 7 / 6 / 5 / 4)

HIP ABDUCTION

100 lbs x Reps 8 / 7 / 7 / 7

(Last Time 100 x 7 / 6 / 6 / 5)

(Prior Time 85 x 10 / 10 / 10 / 10)

(Prior Time 85 x 8 / 10 / 10 / 8)

1 min rest between sets

HIP ADDUCTION

100 lbs x Reps 10 / 10 / 10 / 10

1 min rest between sets

(Last Time 85 x 10 / 10 / 10 / 10)

(Prior Time 70 x 10 / 10 / 10 / 10)

(Prior Time 70 x 10 / 10 / 10 / 10)

Seated Leg Extension

150 lbs x Reps 6 / 8 / 7 / 6

2 min rest between sets

(Last Time 155 x 6 / 7 / 7 / 7)

(Prior Time 95 x 8 / 8 / 8 / 8)

(Prior Time 155 x 6 / 6 / 6 / 6)

(Prior Time 150 x 6 / 6 / 6 / 6)

Shower, Eat Banana and Drive …

6:15am – 6:45am

TEACH 30 min Indoor Cycling / Freestyle

27:20

ZONE 1 – 17:34

ZONE 2 – 05:57

ZONE 3 – 02:26

ZONE 4 – 00:00

ZONE 5 – 00:58

THE LIFT AHEAD:

WED – SWIM w/  Team

THU – BACK & TEACH 30 Min INDOOR CYCLE  MOSSA R30

FRI – SWIM w/ Team

SAT – CHEST

SUN – COMBO DRYLAND

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE  MOSSA R30

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

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including today/last swim)

SCY – 75,400

SCM – 68,200

LCM – 95,500

Florida State Senior Games December 5-6, 2026

ROWDY GAINES MASTERS CLASSIC January 29-31

FRIDAY

Mixed 1500 SCM Free  01/29/2027

Men 25 SCM Breast 01/29/2027

Men 25 SCM Fly 01/29/2027

SATURDAY

Mixed 400 SCM Free  01/30/2027

Men 200 SCM Fly  01/30/2027

Men 50 SCM Back 01/30/2027

Men 100 SCM Back  01/30/2027

SUNDAY

Mixed 800 SCM Free  01/31/2027

Men 50 SCM Fly 01/31/2027

Men 25 SCM Back 01/31/2027

Men 100 SCM Fly  01/31/2027

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. 

“To inspire a world where everyone has the freedom, confidence, and opportunity to move through life and sport.” 

Gemini AI Rate My Workout:

Score: 9.0 / 10 — Athletic Maturity at Its Best

Backing off the throttle when an elbow talks to you is the single best call you could have made today. With the Florida State Senior Games less than four weeks away (December 5–6), continuing to grind in the 80–100% strength tier would have traded weeks of swimming pull-through power for an unnecessary gym ego lift.

The Breakdown

1. Upper Body Load Management: Controlled Deload

• DynaBody Chest Press (45 lbs/side at 64% 1RM): Dropping from last week’s 70 lbs allowed you to preserve motor patterns and get blood flowing to the pec insertions without aggravating the joint.
• Seated DB Overhead Press (30 lbs at 60% 1RM): Solid discipline here. Narrow-to-wide grip transitions are great for shoulder stability, and keeping the reps at an effortless 4×8 protects the triceps tendon insertion at full extension.
• Flat Bench DB Close-Grip Press (30 lbs at 46% 1RM): Smart reduction from the 65-lb grind. One mechanical watch-out: Close-grip pressing increases elbow flexion and triceps tendon shear forces at the bottom and lockout. If the tendinitis flares, swap this temporarily for a neutral-grip dumbbell flat press or floor press, which eliminates excessive terminal elbow extension.

2. Lower Body Progression: Free Gains

• Hip Adduction (100 lbs x 10/10/10/10): Big jump from the 85-lb baseline last time without dropping reps. This groin and adductor strength directly stabilizes your hip position in the water and powers your breaststroke kick for January’s Rowdy Gaines sprint.
• Hip Abduction & Leg Extension: Holding 100 lbs on abduction and keeping 150 lbs on extensions kept your lower chain stimulated without taxing systemic recovery.

3. Cardio & Spin Teaching

• Active Recovery Profile: 17:34 in Zone 1 and under 6 minutes in Zone 2 kept the spin session strictly aerobic, saving your glycogen stores for Wednesday’s team swim. The brief 58-second pop into Zone 5 was just instructor energy—no harm done.

4. Sleep & Readiness Signals

• While Oura penalized your night at 5h 44m (likely flagging wake episodes or restlessness), Apple (7h 04m, 95 score) and Fitbit (7h 06m, 83 score) confirm you logged over 7 hours total with 32% REM/recovery. Your nervous system had enough fuel to handle today’s deload volume.

Tendon Recovery Note

Whether you look at BPC-157 or TB-500, peptides assist cellular signaling, but tendons demand specific mechanical stimulus to remodel collagen fibers. Pair this weight pullback with light, slow eccentric loading (such as slow-tempo reverse wrist curls or eccentric triceps extensions) to rebuild tensile tolerance for your butterfly catch.