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!
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Mine. Mine. Mine. Back To My Workout At The Gym
Tuesday, July 08, 2025
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!
————————————————-
Can Using AI Make Me More Fit Or Is It An Exercise In Futility
Monday, July 07, 2025
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, July 06, 2025
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?
Saturday, July 05, 2025
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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Sleeping In And Missing Workouts - Sometimes The Recovery Day Is Your Best Day
Friday, July 04, 2025
OURA SLEEP SCORE - 80
7 hours and 32minutes
JULY 4th
FRIDAY
Snooze. Recovery. Yesterday was a long day. I then ended up going into work at 9:30am and finishing at 10pm. Since I’m normally at least lying in bed by 7:30pm most nights working to 10pm kills me. Luckily I don’t have many CREW/ONCALL shifts a year.
Last night I set multiple alarms an 3:30am swim one, a 4:30am gym one and another one. I knew going to bed the swim one wasn’t going to happen. I was beat. It I thought maybe I could at least hit the gym. But nope. I needed the rest. Wednesday/Thursday I got 3 hours and 22 minutes of sleep. So I needed more sleep. Which I got last night. Besides going to Publix today I’ll be doing nothing. Tomorrow it’s back to the grind.
THE LIFT AHEAD:
SAT - CHEST & Practice Body Pump release
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
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:
It sounds like you had a truly long day yesterday! It's great that you prioritized recovery and listened to your body by getting the extra sleep you clearly needed. An Oura sleep score of 80 after a tough couple of days shows you bounced back well.
Your lifting plan for the upcoming week looks solid and well-rounded, hitting both your chest and back/biceps. Plus, incorporating your Body Pump practice and teaching is a fantastic way to stay active and engaged. And of course, your consistent swim sessions with the team are a great way to maintain your water fitness.
Balancing your training with teaching and your runDisney goals shows dedication. Just remember to continue listening to your body and factoring in rest when needed, especially with your busy schedule.
Overall, your workout plan looks well-structured and aligned with your various fitness interests. Keep up the great work!
UPDATE:
Napped this afternoon bringing my Sleep score up to 85
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Sometimes The Snooze Button Can Be Your Friend
Thursday, July 03, 2025
OURA SLEEP SCORE - 46
3 hours and 22 minutes
JULY3rd
THURSDAY
Snooze. After last night I was beat. Worked late and just wasn’t feeling the gym. But I didn’t think about getting a sub for my class. I’ve worked to 10 before and got up and hit the gym then taught class. But not today. After getting up at 3:30am I reset my alarms for 4:45 and took a nap. I work again to 10pm tonight so tomorrow is TBD. I’d love to make swim practice but wil listen to my body. I could sleep in a little and then hit the gym. The best of both worlds.
Today will work from 9:30am - 10pm
6:15am - 6:45am
TEACH 30 min Indoor Cycle class
THE LIFT AHEAD:
FRI - TBD - 4th of July
SAT - CHEST
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
runDISNEY:
Wine & Dine 10K - OCT 25th
WDW 5K - JAN 8th
PRINCESS HALF - MARCH 1st
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 a breakdown of your "workout" for July 3rd, 2025, keeping in mind your Oura Sleep Score and overall schedule:
GEMINI AI RATE MY WORKOUT: July 3rd, 2025
Overall Rating: 5/10 (Focus: Recovery & Listening to Your Body)
Analysis:
* Oura Sleep Score (46) & Duration (3h 22m): This is the most critical factor here. A sleep score of 46 and under 3.5 hours of sleep is indicative of significant sleep deprivation. Your body was clearly telling you it needed rest.
* "After last night I was beat." & "just wasn’t feeling the gym.": Excellent self-awareness. Pushing through a heavy gym session on such little sleep would have been counterproductive, increasing injury risk and likely diminishing performance.
* "reset my alarms for 4:45 and took a nap.": A wise decision. Even a short nap can help mitigate some of the negative effects of sleep deprivation, although it's not a substitute for full, restorative sleep.
* "TEACH 30 min Indoor Cycle class (6:15am - 6:45am)": This is your primary "workout" for the day. While teaching is physically demanding, it's often less taxing than a personal, high-intensity gym session. It allowed you to fulfill a commitment without completely overtaxing your system.
* Long Work Day (9:30am - 10pm): This further justifies your decision to prioritize rest. A long day at work will add to your overall fatigue, making it even more important to conserve energy.
* Future Planning ("tomorrow is TBD," "listen to my body," "sleep in a little and then hit the gym"): This demonstrates a healthy approach to training. You're acknowledging your current state and planning to adjust your schedule as needed, which is crucial for long-term consistency and avoiding burnout.
What You Did Well:
* Prioritized Recovery: This was the absolute best decision you could have made given your sleep debt.
* Self-Awareness: You recognized your body's signals and acted accordingly.
* Flexibility: You adjusted your plans to accommodate your current state.
* Fulfilled a Commitment: You still taught your cycle class, showing dedication without sacrificing your well-being entirely.
Areas for Improvement (Long-Term Considerations):
* Sleep Consistency: While life happens, consistently low sleep scores and short durations will negatively impact your training, recovery, and overall health. Look for strategies to improve sleep hygiene, especially with your late work nights.
* Pre-emptive Planning: For those late work nights, consider pre-arranging subs for your classes if you anticipate significant sleep disruption. This reduces the pressure to push through when you're genuinely exhausted.
In summary, while it wasn't a traditional "workout" day, your actions on July 3rd demonstrate excellent self-care and smart training principles. Sometimes, the best "workout" is rest and recovery, especially when your body is screaming for it.
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