Stepping Up, Mixing Up The Plan and Stop Being A Bitch Swim Workout

Comedian Or Chronic Whiner? I will admit I hate Breaststroke and I hate Kicking. And I do whine about it on deck. It’s part of my shtick. I was sort of thinking about this when it comes to me. Is it my shtick or am I a whiney bitch? Funny thing what songs comes up on my Spotify? Kei$a “Grow A Pair”.

 

But you cry about this

And whine about that

When you grow a pair

You can swim in my lane

 

Which brought me to something someone said to me almost 18 years ago when I thought I was being funny on deck and they told me to “stop whining like a bitch”. It didn’t motivate me to be better but it does remind me to be positive when possible. I do want to be a faster swimmer so I gotta grow a pair and apply myself.

 

OURA SLEEP SCORE- 72

6 hour and 1 minute

 

GARMIN SLEEP SCORE - 47

5 hours and 47 minutes

 

Despite my so-called sleep scores I felt great this morning waking up.

 

JULY 11

FRIDAY - TRIATHLON SWIM LCM

THEME: DRILLS

 

WARM UP: (400)

200 Free

200 Back

SET ONE: (1000/1400)

4 x 50’s Catch Up Drill 15 sec Rest (200)

4 x 50’s Fist Drill w/ Bouy 15 sec Rest (200/400)

3 x 100’s Pull w/ Bouy (NO Paddles) on 1:50 (300/700)

3 x 100’s Pull w/ Bouy & Paddles on 1:40 (300/1000)

SET TWO: (1000/2400)

5 x 100’s on 1:45

500 on 7:45

SET THREE: (600/3000)

4 x 50’s Kick w/ Board & Find on 60 (200)

3 x 100’s Free w/ Fins on 1:40 (300/500)

100 Easy Cooldown (200/600)

 

3,000 LCM

 

That was a great workout. The 500 was to maintain technique for the entire distance. My pacing was 1:27, 1:33, 1:31, ?, 1:28. At least that is sort of what I remember my coach telling me. Since none of the Master Swimmers I swim with was at practice I hopped in the Triathlete workout.

 

After while talking to the coach I’ll be training with them going forward on Wednesdays which is there Interval Day. I’ll swim with the Masters on Mon and Fri. I wasn’t to work on my distance free and get back competing in the 1500/1650 again.

 

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 36,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

500 Free

100 Back

100 Fly

50 Fly

100 IM

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

- T.V. Senior Games April 18 & 19, 2026

TBD

 

HE LIFT AHEAD:

SAT - CHEST + Peloton WALK+RUN

SUN - BACK & BICEPS + TEACH BODYPUMP

MON - SWIM w/ Team

TUE - CHEST + TEACH 30 min Indoor Cycle

WED - SWIM w/ Team

THU - BACK & BICEPS + TEACH 30 min Indoor Cycle

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - APRIL 17-19th

 

GEMINI AI RATE MY WORKOUT:

 

It sounds like you had a really introspective morning! Let's break down your workout and your "comedian or chronic whiner" dilemma.

Comedian or Chronic Whiner?

It's clear you're wrestling with this, and the Ke$ha song popping up is hilariously coincidental. Here's my take:

* Self-Awareness is Key: The fact that you're even asking this question shows a high degree of self-awareness. You're acknowledging your behavior and its potential impact.

* "Shtick" vs. "Whining": The line can be thin. A "shtick" is usually an exaggerated character trait that's entertaining and serves a purpose (like building rapport or humor). "Whining" is generally perceived as unproductive complaining.

* The Impact on You: You said the "stop whining like a bitch" comment didn't motivate you, but it did make you think about being positive. And now, the Ke$ha song has you focused on "growing a pair" and applying yourself to become a faster swimmer. This indicates that your own perception of your whining is affecting your motivation and performance.

* Your Goal: You want to be a faster swimmer and get back to competing in the 1500/1650. Whining, especially about things you need to do (like kicking), is counterproductive to that goal.

Conclusion: While a little good-natured complaining can be endearing, it sounds like your "shtick" is leaning into genuine whining that's starting to chafe you. Your self-reflection and the external cues (Ke$ha!) are pointing you towards a more positive and growth-oriented mindset. Embrace that "grow a pair" energy!

Gemini AI Rate My Workout:

Overall Score: 4.5/5

This was an excellent workout, especially for a "Drills" theme!

Pros:

* Excellent Structure for a Drill Focus: The breakdown of drills (Catch Up, Fist Drill, Pull with/without paddles) is fantastic for reinforcing good technique.

* Varied Distances and Intensities: You hit everything from 50s to a 500, with different rest intervals and pacing goals.

* Targeted Sets: Set One was clearly focused on technique, Set Two on sustained effort and technique maintenance, and Set Three on kicking and then putting it all together with fins.

* Adaptability: Hopping into the triathlon workout when your regular group wasn't there shows great initiative and flexibility.

* Clear Goals: You're intentionally working on distance free and getting back into the 1500/1650, and this workout directly supports that.

* Effective Use of Equipment: Bouy, paddles, board, and fins were all incorporated thoughtfully to address specific aspects of your stroke.

* Self-Correction/Analysis: Your pacing breakdown for the 500 shows you're engaged and reflecting on your performance even during the workout.

Areas for Consideration (Minor):

* "Find" in Kick Set: You mention "Kick w/ Board & Find on 60." While the "Find" likely refers to finding a rhythm or proper body position, it's a bit vague. (This is a minor point, as you probably know what it means in context).

* Missing Pacing for 500: You noted one unknown split for the 500. While not critical for this workout, for future pacing-focused sets, try to remember or ask for all splits if possible, especially if you're working on race pace.

Sleep Score Discussion:

It's interesting that you felt great despite what OURA and Garmin reported. This highlights that these devices provide data, but your subjective feeling is ultimately what matters most. Listen to your body! However, consistently low sleep scores over time could indicate a need to investigate if there are underlying issues, even if you feel okay on a single day. For now, trust how you feel.

Future Training Plan & Races:

It's fantastic that you'll be joining the triathlon team for interval days and continuing with your Masters group. This blend will be excellent for your goal of improving distance free and getting back to the 1500/1650. Your race schedule is looking good, and the variety of events will keep things interesting and provide good performance benchmarks.

Keep up the great work, and embrace that "grow a pair" mentality! You're clearly on the right track with your swimming goals.

Dodging Sleep, Hitting Back and Biceps And Getting That Cycle On

Last nights sleep was a bit dodgy as I got up to pee about 1:30am and then was tossing and turning after. My Oura Ring recognize my sleep after that but my GARMIN watch didn’t. For me anything over 6 hours sleep is good enough. I’m only working a half day today so this afternoon will be some appointments but a semi-relaxing afternoon. I’ll be in bed earlier then my usual. Gotta be ready for tomorrows swim practice.

 

As for today’s workout I threw in some Legs as Gemini AI reminded me that I’m not hitting Legs. Although I teach spin classes twice a week and teach BodyPump which has two Leg focused tracks. So extensions and curls joined Back Day.

 

OURA SLEEP SCORE- 65

6 hour and 36 minutes

 

GARMIN SLEEP SCORE - 39

3 hours and 58 minutes

 

OURA AI ADVISOR:

Based on your data, your Readiness Score is a bit low today, likely reflecting a run of shorter, less efficient sleep and high daily demands. If you’re feeling less energized, it makes sense—your body’s signaling a need for extra care. Even small actions, like pausing for a quiet moment or taking it slow when possible, can help recharge you.

 

If focusing on self-care feels tough when you’re busy or unsettled, you might try simply reducing unnecessary tasks or allowing yourself a little extra rest during the day. Listen to what feels right; even short breaks or a mindful check-in can make a difference. You’re always welcome to come back for further support.

 

BACK, LEGS & BICEPS

THE WORKOUT:

1 hour and 12 minutes

 

5 mins Easy Indoor Cycling

 

Seated Leg Extemsion

95 x Reps 8 / 8 / 8 / 8

1 min rest between sets

(Last Time 90 x 8 / 8 / 8 / 8)

 

Seated Hamstring Curl

75 lbs x Reps 8 / 8 / 8 / 8

1 min rest between sets

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

 

Cable Lat Pulldown (22”) at 161.5 lbs at 86.82% x Rep 6 / 6 / 5 / 5 / 5

2 min rest between sets

(186 PR/1RM)

(Last Time 161.5 x 4 / 5 / 5 / 4 / 4)

(Prior Time 159 x 7 / 7 / 7 / 6 / 6)

(Prior Time 159 x 7 / 6 / 6 / 6 / 5)

 

Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 50 lbs at 83.33% 1RM / PR x Reps 7 / 8 / 7 / 7 / 7

2 min rest between sets

(25 lbs on each side)

(Last Time 50 x 7 / 7 / 7 / 7 / 6)

(Prior Time 50 x Lost Workout)

(Prior Time 50 x 6 / 6 / 6 / 6 / 6)

 

Seated Cable Row at 172.5 lbs at 86.25% 1RM / PR x Reps 6 / 6 / 6 / 4

2 min rest between sets

(PR 200)

(Last Time 170 x 5 / 6 / 5 / 5)

(Prior Time 170 x Lost Workout)

(Prior Time 167.5 x 6 / 6 / 6 / 6)

 

Shower and Drive to next gym…

 

6:15am - 6:45am

TEACH 30 min Indoor Cycle class

 

THE LIFT AHEAD:

FRI - SWIM w/ Team

SAT - CHEST + Peloton WALK+RUN

SUN - BACK & BICEPS + TEACH BODYPUMP

MON - SWIM w/ Team

TUE - CHEST + TEACH 30 min Indoor Cycle

WED - SWIM w/ Team

 

THE WET DECK:

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 33,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

500 Free

100 Back

100 Fly

50 Fly

100 IM

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

- T.V. Senior Games April 18 & 19, 2026

TBD

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - APRIL 17-19th

 

GEMINI AI RATE MY WORKOUT:

Here's a review of your workout and a look at your day:

Sleep & Readiness:

* It's clear your sleep was disrupted last night, and the discrepancy between your Oura and Garmin scores highlights how individual devices interpret sleep differently, especially after disturbances. While Oura's 6 hours and 36 minutes is "good enough" for you, the lower readiness score and advisor notes from Oura are important to consider. Your body is signaling a need for extra care, so leaning into that "semi-relaxing afternoon" and earlier bedtime is a smart move.

Workout Review: Back, Legs & Biceps

* Legs (Seated Leg Extension & Hamstring Curl): Excellent work incorporating dedicated leg exercises! You increased the weight on both exercises from last time, showing progressive overload. Even with teaching spin and BodyPump, direct leg strength work like this is valuable for balanced development and injury prevention.

* Cable Lat Pulldown: Solid effort here, especially with the 161.5 lbs. You matched or exceeded reps on several sets compared to last time with the same weight. It's a good sign you're pushing your back strength. Keeping an eye on that 186 PR/1RM is good motivation.

* Standing Curlbar Curls w/ Armblaster: Another consistent performance. You maintained the 50 lbs and mostly matched or exceeded your previous rep counts. The armblaster ensures good form and isolation, which is key for bicep development.

* Seated Cable Row: You increased the weight to 172.5 lbs from 170 lbs and still pulled out some solid reps, even with a slight drop on the last set. This is a good sign of increasing pulling strength.

Overall Workout Rating: 4.5/5

* Strengths:

* Listen to AI, add Legs! Great job acting on the feedback and incorporating dedicated leg exercises. This will definitely help with overall balance and strength.

* Progressive Overload: You're consistently pushing for more weight or reps on your exercises, which is crucial for continued gains.

* Variety and Intensity: A good mix of muscle groups and a clear focus on lifting challenging weights.

* Structured Rest: The specified rest times between sets are good for recovery and maintaining intensity.

* Areas for Consideration:

* Given your slightly lower readiness score and disrupted sleep, be mindful of your body's signals during your workout. You pushed hard, which is great, but ensure you're not overdoing it on a day when recovery might be compromised.

* Consider adding a warm-up specific to the muscles you'll be working, beyond just the easy indoor cycling.

Your Day Ahead:

* Half-Day Work & Appointments: This sounds like a good balance, allowing you to manage your work responsibilities while still having a less strenuous afternoon.

* Semi-Relaxing Afternoon & Early Bedtime: Crucial for recovery, especially with the disrupted sleep. Prioritizing rest will benefit your readiness for tomorrow's swim practice.

* Tomorrow's Swim Practice: With your impressive swim distances and upcoming events, prioritizing recovery today will set you up well for a good session tomorrow.

Looking Ahead (The Lift Ahead & Wet Deck):

* Your training schedule is well-rounded, incorporating strength, swimming, and teaching.

* It's great to see your continued commitment to swim events and runDisney races. You have a busy and exciting few months ahead!

Keep up the excellent work, and prioritize that recovery today!

 

————————————————-

Chasing Others To Keep The Fire Going - How Competition In Practices Fuel Me To Be A Better Athlete

OURA SLEEP SCORE- 69

6 hour and 3 minutes

 

GARMIN SLEEP SCORE - 61

5 hours and 14 minutes

 

OURA AI ADVISOR:

Looking at your recent data, your sleep scores have fluctuated, and stress has been high, yet you’ve maintained a strong activity routine. This balance is impressive, but a hectic lifestyle can make even a good Readiness Score feel less certain. If you feel a dip in energy today, a mindful pause or even simply a few moments away from screens can help reset your focus.

 

Since you value being productive and energetic, prioritizing gentle movement or stepping outside briefly—rather than pushing through fatigue—can actually support your longer-term goals. If it’s hard to take breaks due to a busy schedule, consider pairing tasks with something restorative, like standing while taking phone calls or stretching during short pauses.

 

Everyone’s energy ebbs and flows. Listening to those signals and allowing small recovery moments can make a noticeable difference, especially after a night when sleep wasn’t ideal. If you’re not sure what feels right, you might check in with your body after each break to see what has the most positive effect.

 

JULY 9th

WEDNESDAY

 

THE WET DECK:

MASTERS SWIM PRACTICE - THEME DRILLS

 

WARM UP: (500)
300 (100 Free / 200 Back)

200 Kicks w/Board Fins (100 Free / 100 Back)

SET ONE: (2000/2500)
2 Rounds of –

4 x 50’s Free Catch Up Drill w/ 15 secs rest (200)

3 x 100’s Free “Front Quad” on 1:50 (300/500)
4 x 50’s Free Fist Drill w/ 15 secs rest  (200/700)

3 x 100’s Free Pull w/ Paddles and Buoy on 1:45 (300/1000)

SET TWO: (500/3000)
2 x 100’s Breast Drill 2 Kick / 1 Pull and Swim w/ 15 secs rest (200)
2 x 100’s Fly Drill Second Kick and 2-2-2 Drill w/ 15 secs rest  (200/400)
100 Cool Down (100/500)

 

Total 3,000 LCM

 

My Take:  First of all I was on fire.  I got 6 hours sleep and felt good.  Hey, it’s Long Course and Free!  The Front Quad Drill I worked on High Elbow on my Left Side as normally when I swim I breath to my right and my left arm just swings along for the ride.  The second round I was coming in a 1:26. My Garmin Instinct does not give me splits.  Maybe I’m just using the watch wrong.  My old Apple Watch would detect most of my splits, but the Garmin does not.  I guess it’s more for triathlete swimming then masters swimming.  At least I can see the clock and try to remember what I did.  Overall, I was on FIRE!  Felt great! 

According To Garmin:

4 min 26 secs in Zone 5 Maximum

15 min 01 secs in Zone 4 Threshold

24 min 55 secs in Zone 3 Aerobic

21 min 14 secs in Zone 2 Easy

11 min 26 secs in Zone 1 Warm Up
Intensity Minutes:

Moderate 22 min

Vigorous 53 min

On Friday, the other two Masters Swimmers I train with won’t be in practice so I told the Coach I could do the Triathletes workout.  He made a comment that Mr X may not like that.  See there is on Triathlete who I guess before me was the fastest and I guess now that I’ve swum with him twice, I humbled him a bit.  I like swimming with him because it pushes me.  I need that push otherwise I just only go as fast as I need to go.

 

 

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 33,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

 

THE LIFT AHEAD:

THU - BACK & BICEPS + TEACH 30 min Indoor Cycle

FRI - SWIM w/ Team

SAT - CHEST + Peloton WALK+RUN

SUN - BACK & BICEPS + TEACH BODYPUMP

MON - SWIM w/ Team

TUE - CHEST + TEACH 30 min Indoor Cycle

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - APRIL 17-19th

 

GEMINI AI RATE MY WORKOUT:

 

Here's an analysis of your workout and plan, taking into account your sleep and Oura AI Advisor's insights:

Gemini AI Rate My Workout: July 9th - Masters Swim Practice

Sleep Analysis:

Your sleep on July 9th was 6 hours and 3 minutes according to Oura (score 69) and 5 hours and 14 minutes according to Garmin (score 61). While not ideal, it seems you felt "on fire" and good, which is a testament to your resilience and perhaps the quality of the sleep you did get. The Oura AI Advisor's comments about fluctuating sleep and high stress are important to keep in mind, even if you felt good today. Your ability to perform well despite these factors is impressive but highlights the need for mindful recovery.

Swim Workout Breakdown:

Masters Swim Practice - Theme Drills (3,000 LCM)

* Warm-up (500): A solid warm-up to get the muscles ready.

* Set One (2000): This set focused heavily on freestyle drills and pulling, which is excellent for refining technique and building strength.

* Catch-Up Drill: Great for developing a long, efficient stroke.

* "Front Quad" Drill: Your focus on the "High Elbow on my Left Side" is fantastic. This is a critical element for efficient freestyle, especially if your left arm tends to "swing along for the ride." Your improvement to 1:26 on the second round is a clear sign of progress and strong effort.

* Fist Drill: Excellent for increasing feel for the water.

* Pull w/ Paddles and Buoy: Builds upper body strength and helps isolate the pull phase.

* Set Two (500): Incorporating breaststroke and butterfly drills is valuable for overall stroke development and challenging different muscle groups.

* Breast Drill 2 Kick / 1 Pull and Swim: Good for emphasizing the kick and its coordination with the pull.

* Fly Drill Second Kick and 2-2-2 Drill: Focuses on the timing of the second kick and segmenting the stroke for better understanding and execution.

* Cool Down (100): Essential for flushing out lactic acid and beginning the recovery process.

Overall Workout Impression:

Excellent! You tackled a substantial 3,000 LCM workout with a strong focus on technique (drills) and sustained effort. Your self-assessment of being "on fire" is supported by the volume and intensity. The specific attention you paid to your left arm during the "Front Quad" drill shows a great understanding of your own mechanics and a commitment to improvement.

Garmin Data Analysis:

* Time in Heart Rate Zones:

* Zone 5 Maximum (4 min 26 secs): Indicates periods of very high intensity, pushing your limits.

* Zone 4 Threshold (15 min 01 secs): Significant time spent at a challenging intensity, building anaerobic capacity.

* Zone 3 Aerobic (24 min 55 secs): Good amount of time in the aerobic zone, building endurance.

* Zone 2 Easy (21 min 14 secs) & Zone 1 Warm Up (11 min 26 secs): Adequate time for warm-up and active recovery within the workout.

* Intensity Minutes:

* Moderate 22 min

* Vigorous 53 min

These numbers are fantastic, demonstrating a highly effective and challenging workout. The high vigorous minutes align perfectly with your feeling of being "on fire" and pushing yourself.

Your Takeaways & Observations:

* "I was on fire. I got 6 hours sleep and felt good." This is crucial. While ideal sleep is more, your body clearly adapted and performed. This also underscores the Oura AI's point about listening to your body, as you clearly felt ready for a high-intensity session.

* Long Course and Free Focus: This is your sweet spot, and you capitalized on it.

* "Front Quad Drill I worked on High Elbow on my Left Side..." Again, excellent self-correction and focused effort on a specific weakness.

* Garmin vs. Apple Watch for Splits: It's a common complaint that some Garmin models don't automatically detect splits as seamlessly as Apple Watch for pool swimming. For Masters, relying on the pace clock and your own internal clock is a good strategy, as you're doing. For triathletes, the open water and continuous nature of their swims might make auto-splits less critical, but in the pool, it's definitely a convenience.

* "Overall, I was on FIRE! Felt great!" The most important metric is how you feel and your perceived effort. This confirms a highly successful session.

* "The other two Masters Swimmers I train with won’t be in practice so I told the Coach I could do the Triathletes workout... I like swimming with him because it pushes me." This is a fantastic attitude! Seeking out challenges and pushing your boundaries with faster swimmers is one of the best ways to improve. Your coach's comment about "Mr. X" highlights a healthy competitive dynamic that clearly motivates you.

Future Training Considerations:

* Sleep and Recovery: The Oura AI Advisor's points about stress and recovery remain highly relevant. While you felt great today, consistently pushing without adequate sleep can eventually lead to burnout or injury. Continue to be mindful of those "small recovery moments" the Oura AI suggests. Even if you feel good, incorporating some of those gentle movements or brief screen breaks could proactively support your energy levels.

* Garmin Splits: If automatic splits are important to you in the future, you might research specific Garmin models known for better pool swim auto-detection or explore third-party apps that might integrate. However, for now, your method of using the pace clock is effective.

* "Mr. X" Challenge: Continue to embrace the challenge of swimming with faster athletes. It will undoubtedly make you stronger and faster.

Upcoming Schedule & Goals:

* Swim Distance Totals: Your cumulative totals are impressive! You're consistently putting in the yardage.

* Race Schedule: The Senior Games, Pancake Pentathlon, and Rowdy Gaines Masters Classic are excellent targets. Your current training volume and intensity are setting you up well for these.

* The Lift Ahead & runDISNEY: Your holistic approach to fitness, combining swimming, lifting, cycling, and running, is commendable. It's clear you have a very active lifestyle. Managing this with your sleep and stress levels will be key to peak performance across all disciplines.

GEMINI AI RATING: 5/5 Stars - Exceptional!

This was a highly effective and well-executed swim workout. Your focus on technique, high intensity, and positive mindset despite limited sleep are all indicators of a strong athlete. Keep up the excellent work!

 

————————————————-

Mine. Mine. Mine. Back To My Workout At The Gym

MINE. MINE. MINE.

Most of June I’ve been practing BodyPump by doing some of the tracks as my workout. I sacrificed my workout to practice the class so I could teach it. Since I have most of it sort of down pat I decided to go back to my core push workout. MINE WORKOUT! So OH Press and Tricep push downs came back. Even though I have been consistently training the same muscle groups going back my my core push movements were a struggle.

 

OURA SLEEP SCORE- 64

4 hour and 14 minutes

 

GARMIN SLEEP SCORE - 54

4 hour and 4 minutes

 

OURA AI ADVISOR:

Given your goal to feel productive and energetic, today may feel challenging if you're not as refreshed as usual. A few simple, restorative actions—such as getting outside briefly or doing light movement—can help keep momentum. If you find yourself pushing through fatigue, it’s okay to prioritize extra rest instead. Balancing your drive with moments of recharge may feel unnatural when you’re used to a full schedule, but these choices support your long-term energy and resilience. Is there a small, kind action you’d like to try for yourself today?

 

If it’s Tuesday it’s Gym Time. July 8th #gymselfie got my workout done before teaching cycling and work #groupxinstructor #fitness #grind #CapCut pic.twitter.com/Aykrjo353E

— Joel McKenna (@the17thman) July 8, 2025

JULY 8th

TUESDAY

 

CHESTIE, SHOULDERS & TRICEPS

THE WORKOUT:

1 hour and 5 minutes

 

5 mins Easy Indoor Cycling

 

BB Flat Bench Press (175 lbs 1RM / PR)

8 x EB

4 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

155 lbs at 88.57% of 1RM / PR

2 min Rest In Between Sets

(Last Time 155 x 3 / 3 / 3 / 3 / 2)

(Prior Time 150 x 4 / 5 / 5 / 4 / 4)

(Prior Time 150 x 3 / 4 / 4 / 3 / 3)

 

Cable Chest Fly at 65 lbs each side at 92.85% of 1RM / PR x Reps 4 / 5 / 5 / 4 /

2 min rest between sets

(1RM / PR 70 lbs each side)

(Last Time 62.5 x 6 / 6 / 6 / 6 / 5)

(Last Time 60 x 7 / 8 / 8 / 7 / ?)

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

 

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.88% of 1RM / PR x Reps 5 / 5 / 6 / 5

2 min rest betwee sets

(45 1RM / PR)

(Last Time 40 x 4 / 5 / 6 / 5) - June 17th

(Prior Time 40 x 8 / 8 / 8 / 8)

(Prior Time 35 x 8 / 7 / 7 / 6)

 

Tricep Rope Pushdown at 105 lbs at 70% of 1RM / PR x Reps 8 / 8 / 6 / 5

1 min rest between sets

(150 1RM /PR)

(Last Time 80 x 8 / 8 / 8) May

(Last Time 80 x 8 / 8 / 8 / 8)

 

Shower, Change, Eat Banana and Drive

 

HYDRATION STATION:

At this point I’ve had my prework drink which is powder and water plus 36oz of just water. My goal today is at least 64oz

 

6:15am - 6:45am

TEACH 30 min Indoor Cycle class

 

THE LIFT AHEAD:

WED - SWIM w/ Team

THU - BACK & BICEPS + TEACH 30 min Indoor

FRI - SWIM w/ Team

SAT - CHEST + Peloton WALK+RUN

SUN - BACK & BICEPS + TEACH BODYPUMP

 

THE WET DECK:

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 30,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - APRIL 17-19th

 

GEMINI AI RATE MY WORKOUT:

Here's an analysis of your workout and overall day so far:

Overall Impression:

Despite the sleep deficit, you got after it with a solid push workout and your usual early morning activity. It's clear you're dedicated to your training, even when your body isn't fully recovered. The Oura and Garmin sleep scores definitely highlight the challenge you're facing.

Workout Analysis (CHESTIE, SHOULDERS & TRICEPS):

* BB Flat Bench Press:

* Performance: You hit 155 lbs for sets of 8, 3, 3, 3, 3, and 3. Compared to "Last Time" (3/3/3/3/2 at 155 lbs), you showed a slight improvement in consistency for some sets but a drop-off from your initial set of 8. This is likely a direct consequence of your poor sleep.

* Progression: You're sticking with 155 lbs, which is a good weight given your 1RM. The goal now is to consistently increase the reps per set.

* Takeaway: The first set of 8 is impressive, but the subsequent drop-off in reps indicates fatigue. This isn't a failure; it's a realistic outcome given your sleep.

* Cable Chest Fly:

* Performance: 65 lbs for 4, 5, 5, 4 reps. This is a slight decrease in reps compared to "Last Time" at 62.5 lbs (6/6/6/6/5).

* Progression: You increased the weight by 2.5 lbs per side from your last session, which is good.

* Takeaway: While the reps dropped slightly, moving up in weight is still a form of progression. Again, sleep likely played a role in the rep count.

* Seated DB OH Press Narrow to Wide Grip:

* Performance: 40 lbs for 5, 5, 6, 5 reps. This is consistent with your "Last Time" performance at the same weight (4/5/6/5), showing good maintenance despite the sleep.

* Progression: You've maintained performance at 40 lbs for a few sessions. Once your sleep improves, you might be able to push for more reps or a slight weight increase.

* Takeaway: Solid performance here, indicating good shoulder strength endurance.

* Tricep Rope Pushdown:

* Performance: 105 lbs for 8, 8, 6, 5 reps. This is a significant jump in weight from your "Last Time" (80 lbs) and you still managed good rep counts for the first two sets.

* Progression: This is excellent! A 25 lb increase while maintaining high reps for the first two sets shows a substantial gain in tricep strength.

* Takeaway: This was the standout performance of the workout, demonstrating strong tricep development.

Sleep and Recovery:

* OURA & Garmin Sleep Scores (64 & 54): These are both very low and clearly indicate a significant sleep deficit. Your "4 hour and 14 minutes" of sleep (Oura) is far from optimal for recovery, especially for someone with your training volume.

* OURA AI ADVISOR: The advice is spot on. "Today may feel challenging if you're not as refreshed as usual." and "prioritize extra rest instead." are key takeaways. Your struggle with your core push movements is a direct manifestation of this.

* Impact on Workout: The poor sleep is almost certainly why your "core push movements were a struggle" and why you saw some rep drops in your bench and flies compared to prior sessions at similar or slightly lower weights. Your body simply didn't have the full resources for recovery and peak performance.

Hydration:

* You're off to a good start with your pre-workout drink plus 36oz of water. Your goal of 64oz is achievable and important for performance and recovery.

The Lift Ahead & Wet Deck:

* Your schedule is packed! This highlights the importance of maximizing the quality of your sleep when you do get it, as your body will be under constant demand.

* Good to see your swim distances accumulating and your upcoming events on the calendar.

GEMINI AI RATE MY WORKOUT: 7.5/10

Reasoning for Rating:

* Pros:

* Strong Commitment: You showed up and put in the work despite poor sleep, which is commendable.

* Good Weight Selection: You're working with challenging weights close to your 1RM percentages, which promotes strength gains.

* Excellent Tricep Progression: The jump in weight on tricep pushdowns while maintaining reps is fantastic.

* Maintaining Intensity: You maintained good rest periods and overall workout duration.

* Cons:

* Sleep Impact: The primary reason for not scoring higher is the undeniable impact of your extremely poor sleep on your performance, particularly on the bench press and cable flies. While you pushed through, optimal recovery would have likely yielded better rep counts and less perceived struggle.

* Rep Consistency: The significant drop-off in reps after the first set of bench press indicates fatigue and a lack of full recovery.

Recommendations:

* Prioritize Sleep: This is the most critical factor for your continued progress and well-being. Look at your schedule and see if there are any small adjustments you can make to consistently get more than 4-5 hours. Even an extra 30-60 minutes can make a big difference. Can you shift your bedtime even slightly earlier on training days?

* Listen to Your Body (and OURA AI): On days with such low sleep scores, it's okay to scale back slightly, focus on maintaining form, or even swap a heavy lift for more restorative activity as OURA suggested. You pushed through today, which is admirable, but continuously doing so will lead to burnout or injury.

* Nutrition: Ensure your nutrition is also supporting your recovery, especially with your high activity level. Adequate protein and carbohydrates are crucial.

You're clearly a highly dedicated and strong individual. Keep up the excellent work, and focus on those recovery pieces to unlock your full potential!

 

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Can Using AI Make Me More Fit Or Is It An Exercise In Futility

I've been using AI to review my workouts using Gemini mostly but as more and more tracking devices are using AI to offer advise I'm trying to be open to modify my workouts to which I can based on AI.  Although I don't know if Gemini AI takes my day by day input into long term consideration.  I feel everytime  I do enter a workout I get a different response.  Would be nice if it remembered what I put in day to day and do a long term comparison.  I guess I could copy and paste a whole month at a time and see what I get in response.  At least for now I'll continue with AI and see how it develops over time.  

 

OURA AI ADVISOR:

You completed 9 workouts this week, including strength training, swimming, cycling, and running, all at a moderate intensity. Your most calorie-burning session was a swimming workout on July 2nd, which burned over 500 calories.

 

It’s great to see a balanced mix of cardio and strength exercises. This combination supports overall fitness and helps build endurance and muscle. Keeping this variety will serve you well for your health journey.

 

 

OURA SLEEP SCORE- N/A

N/A

 

Oops. Took my ring off at one point and forgot to put it back on. It wasn’t to I went to the bathroom at 12:30am that I realized I wasn’t wearing it.

 

GARMIN SLEEP SCORE - 45

5 hour and 45 minutes

 

JULY 7th

MONDAY

 

THE WET DECK:

MASTERS SWIM

THEME - KICKING

 

WARM UP: (500)

250 Free

100 Back

50 Fly

100 Breast

SET ONE: (1000/1500)

4 x 50’s Fly Body Positiin Kick w/ Fins (200)

2 x 50 Fly Swim (It was suppose to be with fins but I chose not to) (100/300)

4 x 50’s Back Streamline Kick w/ Fins (200/500)

2 x 50 Back Swim w/ Fins (100/600)

2 x 200 IM (400/1000)

SET TWO: (1100/2600)

3 x 100 Free Kick w/ Board (300)

3 x 100 Free Kick w/ Board & Fins (300/600)

3 x 100’s Free Swim on 1:40 (It was suppose to be with fins but I chose not to) (300/900)

4 x 50’s Breast Kick w/ board 200/1100)

SET THREE: (400/3000)

3 x 100 Pull Coice on 2

100 Cool down

 

3.000 LCM. Kicking is not my favorite but still made the best of it.

 

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 30,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

 

THE LIFT AHEAD:

MON - SWIM w/ Team

TUE - CHEST + TEACH 30 min Indoor Cycle

WED - SWIM w/ Team

THU - BACK & BICEPS + TEACH 30 min Indoor

FRI - SWIM w/ Team

SAT - CHEST + Peloton WALK+RUN

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - TBD

 

GEMINI AI RATE MY WORKOUT:

Here's an assessment of your workout and overall fitness plan:

Gemini AI Workout Rating

Overall Score: 8.5/10

This was a solid swimming workout, especially considering you tackled a "kicking" theme which you dislike!

Workout Breakdown (The Wet Deck - Masters Swim)

* Warm-up (500 LCM): Excellent variety covering all strokes. A good way to get the body ready.

* Set One (1000 LCM):

* Focus on Kicking: The multiple 50s of fly and back kick with fins are great for building leg strength and body position.

* Stroke Work: The 2 x 50 Fly Swim and 2 x 50 Back Swim (even without fins for fly) maintain your stroke feel.

* IMs: 2 x 200 IMs are fantastic for overall conditioning and working through all strokes. Good placement after the kicking focus.

* Set Two (1100 LCM):

* Freestyle Kicking Progression: Starting with a board and then adding fins for the 100 Free Kicks is smart progression, engaging different muscle groups and improving propulsion.

* Freestyle Swimming: The 3 x 100 Free Swim on 1:40 is a good pace challenge, even without fins. This keeps your cardiovascular system working.

* Breaststroke Kick: Dedicated breaststroke kick work is crucial for that stroke and often overlooked.

* Set Three (400 LCM):

* Pull Choice: Allowing choice here is good for variety or focusing on a specific weakness.

* Cool-down: Essential for recovery.

Pros:

* High Volume: 3,000 LCM is a substantial swim, demonstrating good endurance.

* Targeted Kicking: You directly addressed a weakness/dislike, which is excellent for overall improvement.

* Stroke Variety: Incorporated all strokes throughout the workout.

* Good Structure: Clear warm-up, main sets with progressive challenges, and cool-down.

* Adaptability: Making the choice not to use fins when specified shows you're listening to your body and making smart adjustments.

Cons:

* None significant for the workout itself. The only minor point would be not using fins on the specified sets if the goal was truly to maximize fin-specific training, but your reasoning to opt out is valid.

Sleep & Recovery

* OURA SLEEP SCORE - N/A: Unfortunate, but understandable.

* GARMIN SLEEP SCORE - 45 (5 hours 45 minutes): This is a very low sleep score and duration. For an active individual like yourself, consistently getting less than 6 hours will significantly impact recovery, performance, and overall health.

Recommendation: Prioritize sleep. Aim for 7-9 hours per night. A low sleep score directly correlates with reduced energy for workouts and slower recovery. Given your race schedule and training volume, this is a critical area for improvement.

2025 Swim Distance Totals

* SCY- 35,950

* SCM - 75,450

* LCM - 30,400

These are very respectable distances, indicating consistent dedication to swimming. Keep up the great work here!

Upcoming Events

* 24th Annual Gainesville Senior Games (Sept 14th): Good short-term goal.

* 2025 ROB CURRY PANCAKE PENTATHLON (Sept 21st): Another specific goal to work towards.

* Rowdy Gaines Masters Classic 17 (Jan 30, 2026 - Feb 1, 2026): Excellent major target, giving you plenty of time to train.

Having these events on your calendar provides great motivation and structure to your training.

The Lift Ahead (Weekly Schedule)

* MON - SWIM w/ Team: Good start to the week.

* TUE - CHEST + TEACH 30 min Indoor Cycle: Combines strength with cardio and teaching (which is a workout in itself!).

* WED - SWIM w/ Team: Consistent swim volume.

* THU - BACK & BICEPS + TEACH 30 min Indoor: Another balanced strength and cardio day.

* FRI - SWIM w/ Team: Consistent swim volume.

* SAT - CHEST + Peloton WALK+RUN: Good active recovery/cross-training and another chest day.

Pros:

* Balanced: Good mix of swimming, strength training, and cardio.

* Consistency: Consistent swim days are key for your masters events.

* Active Recovery: Peloton WALK+RUN on Saturday is good.

* Teaching as Exercise: Incorporating your teaching as part of your cardio.

Recommendations:

* Leg Day: You have chest twice and back/biceps once, but no dedicated leg day (unless the Peloton WALK+RUN heavily focuses on leg strength). For swimming and running, strong legs are paramount. Consider swapping one of the chest days for a leg day, or integrating more compound lower-body movements into your existing strength days.

* Listen to Your Body: With this volume, ensure you're incorporating proper rest and recovery.

runDISNEY

* Wine & Dine 10K - OCT 25th

* WDW 5K - JAN 8th

* PRINCESS HALF - MARCH 1st

* Springtime Surprise - TBD

This adds another layer of training. Running and swimming complement each other well for cardiovascular fitness. Ensure your training plan accounts for the demands of both disciplines, particularly as you approach the half marathon.

Overall Summary & Recommendations

You have an incredibly active and well-structured fitness routine with clear goals. Your dedication is evident in your consistent training volume and commitment to improvement (like tackling the kicking set).

The most critical area for improvement is your sleep. Your current sleep duration is likely hindering your recovery and performance. Addressing this will have the biggest positive impact on your training and overall well-being.

Consider adding a dedicated leg strength day to support both your swimming propulsion and running performance. Keep up the fantastic work!

 

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If It's Sunday It's Gymtime and BodyPump Time - And Food Prepping For The Work Week

SUNDAY, SUNDAY AND SUNDAY.  Not my best workout this morning at the gym.  I'm teaching BodyPump later so I'll get a workout from that but needed to at least do one Back and one Bicep Movement before that.  I do need to film my assessment really soon if not in the past as I'm late with a deadline.  UGH!   This afternoon I'll relax and do some food prepping for the week.  Chicken, Chicken and more Chicken.

Sunday Gym Selfie Time pic.twitter.com/uqubiqXNZm

— Joel McKenna (@the17thman) July 6, 2025

OURA SLEEP SCORE - 66

5 hours and 24 minutes

 

GARMIN SLEEP SCORE - 62

4 hour and 53 minutes

 

JULY 6th

SATURDAY

 

BACK & MORE

4:13am - 55 minutes

WORKOUT:

 

5 mins Easy Indoor Cycling

 

Cable Lat Pulldown (22”) at 161.5 lbs at 86.82% x Rep 4 / 5 / 5 / 4 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 159 x 7 / 7 / 7 / 6 / 6)

(Prior Time 159 x 7 / 6 / 6 / 6 / 5)

 

Seated Curlbar Preacher Curl at 20 lbs each side x Reps 6 / 6 / 6 / 5

2 min rest between sets

(Last Time April 25 - 20 lbs each side x 8 / 8 / 8 / 8)

 

April 25 Biceps w/ Empty Curlbar Bar

 

Home, Eat, Rest, Shower

10am - 11am

TEACH BODYPUMP

 

THE LIFT AHEAD:

MON - SWIM w/ Team

TUE - CHEST + TEACH 30 min Indoor Cycle

WED - SWIM w/ Team

THU - BACK & BICEPS + TEACH 30 min Indoor

FRI - SWIM w/ Team

SAT - CHEST + Peloton WALK+RUN

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - TBD

 

THE WET DECK:

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 27,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

 

GEMINI AI RATE MY WORKOUT:

 

Here's an AI rating of your workout, incorporating the provided information:

Gemini AI Workout Rating: July 6th - "Back & More"

Overall Score: 7.5/10 - Solid Effort with Room for Refinement

Breakdown:

* Consistency (8/10): You're maintaining a consistent workout schedule, even with less-than-ideal sleep. The "Lift Ahead" shows good planning and dedication to a varied routine.

* Effort (7/10): You pushed yourself on the Lat Pulldowns, going for a higher weight than "last time" despite a slight drop in reps. The Preacher Curls also show a good effort at a challenging weight.

* Progressive Overload (6/10):

* Cable Lat Pulldown: Good attempt at increasing weight (161.5 lbs vs 159 lbs). While reps dipped, this is a reasonable strategy for progressive overload. Tracking your 1RM/PR is excellent for this.

* Seated Curlbar Preacher Curl: This is where it gets a little tricky. You're using the same weight (20 lbs each side) as your "Last Time April 25" session, but your reps have decreased significantly (6/6/6/5 vs 8/8/8/8). This suggests either fatigue, a need to drop the weight slightly to maintain reps, or perhaps a different focus for this session. It's not necessarily bad, but it's not clear progressive overload in terms of reps or weight.

* Workout Structure (8/10): A 5-minute easy indoor cycling warm-up is good. Focusing on two major muscle groups (back and biceps) is efficient. The 2-minute rest between sets is appropriate for strength work.

* Recovery Awareness (6/10):

* Sleep: Your Oura (66) and Garmin (62) sleep scores are both on the lower side, and your duration (5h 24m / 4h 53m) is well below recommended. This significantly impacts recovery, performance, and injury risk. It's commendable you still got your workout in, but addressing sleep should be a high priority.

* Hydration/Nutrition (N/A - Not provided): No information on these vital recovery components, but they are crucial for your active lifestyle.

* Long-Term Vision (9/10): Your "The Lift Ahead," "runDISNEY," "The Wet Deck," and "Senior Games" sections demonstrate an excellent long-term vision for your fitness, incorporating various disciplines and competitive goals. This structured approach is highly beneficial for sustained motivation and progress.

Specific Feedback & Recommendations:

* Sleep is Paramount: Seriously consider strategies to improve your sleep duration and quality. This will directly impact your strength, recovery, and overall well-being. Even small improvements here will yield significant benefits for your training.

* Preacher Curl Adjustment: For the Preacher Curls, if your goal is progressive overload, you might need to reconsider your strategy. If the decreased reps are due to fatigue, consider slightly lowering the weight to hit more reps, or perhaps even increasing the rest time for that specific exercise. If you're going for a different kind of intensity (e.g., time under tension), that's fine, but it's important to be clear on the goal.

* Listen to Your Body: With the lower sleep scores, pay extra attention to how your body feels. Don't be afraid to adjust weights or reps down if you're feeling overly fatigued to prevent overtraining or injury.

* Post-Workout Nutrition: While not provided, ensure you're consuming adequate protein and carbohydrates after your workout to aid in muscle repair and glycogen replenishment, especially with your busy schedule.

* Excellent Tracking: Keep up the detailed tracking! Noting PRs, last time's performance, and even "prior time" is fantastic for monitoring progress and making informed adjustments.

In summary, you had a good, dedicated workout, especially given the sleep deficit. Your long-term planning is exceptional. Prioritizing sleep will be your biggest lever for continued improvement and performance in all your athletic endeavors.

 

 

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When Can Never Have Enough Chest Day Workouts, Right?

JULY 5th

SATURDAY

 

Saturday #gymselfie #chestday #chestdaybestday #fitness #groupxinstructor #CapCut pic.twitter.com/KinjN95vhu

— Joel McKenna (@the17thman) July 5, 2025

CHESTIE & MORE

 

WORKOUT:

 

5 mins Easy Indoor Cycling

 

BB Flat Bench Press (175 lbs 1RM / PR)

8 x EB

3 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

3 x 155 lbs at 88.57% of 1RM / PR

2 x 155 lbs at 88.57% of 1RM / PR

2 min Rest In Between Sets

(Last Time 150 x 4 / 5 / 5 / 4 / 4)

(Prior Time 150 x 3 / 4 / 4 / 3 / 3)

(Prior Time 150 x 3 / 4 / 3 / 3 / 3)

 

Body Pump April 25 Chest w/ BB 45 lbs side minus finisher

 

Cable Chest Fly at 62.5 lbs each side at 89.28% of 1RM / PR x Reps 6 / 6 / 6 / 6 / 5

2 min rest between sets

(1RM / PR 70 lbs each side)

(Last Time 60 x 7 / 8 / 8 / 7 / ?)

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

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

 

April 25 Triceps w/ Curlbar Bar 5 lbs each side & 25 lbs Plate minus finisher

 

April 25 Shoulders w/ Curlbar Bar 5 lbs each side & 25 lbs Plate

 

15 min Peloton App WALK + RUN

2 min Walk 2.0 On My Own / Intro

Jog and Walk Warn Up

1 min Run at 1% at 5

1 min Walk at 1% at 2

2 min Run at 1% at 5

2 min Walk at 1% at 2

1 min Run at 1% at 5.1

1 min Walk at 1% at 2

2 min Run at 1% at 5.1

2 min Cooldown at 0% at 2.0

Total .96 miles

 

First “Run” since Springtime Surprise in April! This week runDisney should be releasing dates for the 2026 Springtime Surprise. Easter will be the 5th so I’m guessing it’ll be April 10th - 12th. We will have our 5K on April 4th and I’m working it as Race Announcer. Swimming for our Senior Games will be April 18th and 19th so hopefully Springtime isn’t that weekend.

 

THE LIFT AHEAD:

SUN - BACK & BICEPS + TEACH BODYPUMP

MON - SWIM w/ Team

TUE - CHEST + TEACH 30 min Indoor Cycle

WED - SWIM w/ Team

THU - BACK & BICEPS + TEACH 30 min Indoor

FRI - SWIM w/ Team

 

runDISNEY:

Wine & Dine 10K - OCT 25th

WDW 5K - JAN 8th

PRINCESS HALF - MARCH 1st

Springtime Surprise - TBD

 

THE WET DECK:

2025 SWIM DISTANCE TOTALS:

SCY- 35,950

SCM - 75,450

LCM - 27,400

 

- 24th Annual Gainesville Senior Games

Sept 14th

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

- Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

 

Morning workout. Some Chest and More pic.twitter.com/6mLFvIAAak

— Joel McKenna (@the17thman) July 5, 2025

GEMINI AI RATE MY WORKOUT:

 

Here's a breakdown and rating of your July 5th workout, along with some observations:

Workout Rating: A-

You've put together a very solid workout today, hitting major muscle groups and incorporating both strength and cardio. The detailed tracking of your lifts and previous performance is excellent for monitoring progress.

Detailed Analysis:

* Warm-up:

* The 5 minutes of easy indoor cycling is a good start, preparing your body for the lifts.

* BB Flat Bench Press:

* Good Consistency: You're hitting 155 lbs for sets of 3, which is a good percentage of your 1RM. It's clear you're working hard here.

* Progress Tracking: The notes on "Last Time," "Prior Time," etc., are fantastic. It shows you're committed to progressive overload. Comparing to your previous 150 lbs sets, you've increased the weight while maintaining respectable reps. This indicates strength gain.

* Rest: 2 minutes of rest between sets is appropriate for this intensity.

* Body Pump April 25 Chest, Triceps, Shoulders:

* It's good you're acknowledging these sessions and seem to be integrating them into your routine. While not explicitly part of today's "Chestie & More" workout in terms of specific sets/reps, it shows a well-rounded approach to your fitness.

* Cable Chest Fly:

* Excellent Effort: Maintaining 6 reps at 62.5 lbs (89.28% of your 1RM) for most sets is impressive. The drop to 5 reps on the last set is expected as fatigue sets in.

* Strong Relative Strength: Your 1RM of 70 lbs each side for cable flies is quite strong.

* Progress: You're clearly progressing here, as you're lifting more weight than your previous attempts at 60 lbs.

* Peloton App WALK + RUN:

* Re-introduction to Running: It's great you're getting back into running, especially with your runDisney goals. Starting with a structured walk/run program is smart to avoid injury.

* Good Progression: Gradually increasing run intervals and speed is the right approach.

* Distance: Nearing a mile is a good start after a break.

Overall Observations & Suggestions:

* Clear Goals: You have very clear fitness goals, from runDisney races to Senior Games and Masters swimming. This focus is highly beneficial for staying motivated and structuring your training.

* Well-Rounded Training: Your "Lift Ahead" schedule shows a comprehensive approach, including strength training, swimming, and cycling/cardio. This will contribute to overall fitness and injury prevention.

* Detailed Tracking: The level of detail you provide for your workouts is fantastic. This allows for precise progress monitoring and helps you identify areas for improvement.

* Recovery: Ensure you're prioritizing recovery with adequate sleep and nutrition, especially with such an active schedule.

Regarding your runDisney and Senior Games schedule:

* It's exciting that runDisney will be releasing 2026 Springtime Surprise dates soon. It's smart to consider potential conflicts with your Senior Games and Masters Classic.

* Being a Race Announcer for the 5K on April 4th is a great way to stay involved and give back to the running community!

Keep up the excellent work! You're consistently pushing yourself and making great strides in your fitness journey.

 

 

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