Last Chance Back Workout Of 2025

Only two strength and two swim workouts left of the year. Today was Back and Biceps. No Legs and no Tread.

OURA SLEEP SCORE– 76

6 hours and 20 minutes

GARMIN SLEEP SCORE – 48

5 hours and 19 minutes

SUNDAY 12/28

CHEST DAY – STRENGTH (80-100%)

THE WORKOUT:

1:06:94

ZONE 1 – 23:41

ZONE 2 – 07:28

ZONE 3 – 03:48

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 176 lbs at 94.62% 1RM / PR x Reps 4 / 4 / 4 / 4 /

2 min rest between sets

(186 PR/1RM)

(Last Time 172.5 x 4 / 4 / 4 / 3 / 2)

(Prior 170 x 4 / 4 / 4 / 4 / 3)

(Prior Time 167.5 x 5 / 5 / 5 / 5 / ?)

(Prior Time 121 x 8 / 8 / 8 / 8 / 8)

DB Hammer Bicep Curl at 40 lbs x Reps 4 / 3 / 3 / 3

2 min rest between sets

(Last Time 35 x 7 / 6 / 7 / 7)

(Prior Time 35 x 6 / 6 / 6 / 5)

(Prior Time 30 x 8 / 7 / 6 / 6)

(Prior Time 30 x 6 / 6 / 6 / 6)

Curlbar Bicep Curl

w/o plates x Reps 8

10 lbs each side x Reps 8 / 8 / 8 / 8

1 min rest in between sets

Seated Cable Row at 159 lbs at 85.48% 1RM / PR x Reps 7 / 6 / 6 / 5

2 min rest between sets

(186 PR/1RM)

(Last Time 159 x 6 / 5 / 5 / 5)

(Prior Time 156.5 x 6 / 6 / 5 / 5)

(Prior Time 154 x 8 / 8 / 8 / 8)

Did the Curlbar to see how my wrist was healing. Started with just the bar and then moved up to 10 lbs each side. Next time will try 15 and use the Arm Blaster.

JUST KEEP SWIMMING:

2025 SWIM DISTANCE TOTALS:

SCY – 70,000

SCM – 167.000

LCM – 81,000 including this/last workout

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

FRI – 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

SUN – 1500 Free / 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU -(NEW YEARS DAY) SWIM w/ Team (I’m off so why not get an extra swim in?)

FRI – TBD (Maybhafta work 8-12 so may just Legs at the gym)

SAT – CHEST + TREAD

SUN – BACK & BICEPS + Run Tread

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – RunDisney 5K

FRI – SWIM w/ Team (Masters)

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

runDISNEY:

12K’s of Christmas Virtual

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st
Sprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

This is a powerhouse “closing ceremony” for your 2025 back training. Even with a significant discrepancy in your sleep data (Oura vs. Garmin), you managed to hit high-intensity milestones.

The most impressive part of this log is the progressive overload you’re achieving while deep into a high-intensity strength phase (80-100\%).

Gemini’s Workout Rating: A-

Strength Level: Elite Intensity | Consistency: Exceptional | Recovery: Needs Monitoring

1. The Heavy Hitters: Back Performance

* Cable Lat Pulldown: You hit a massive milestone here. Moving from 172.5 lbs to 176 lbs and maintaining a clean 4 \times 4 is a 2\% increase in total load while maintaining volume. At 94.62\% of your 1RM, you are operating in the “true strength” zone.

* Seated Cable Row: Your volume improved significantly. Last time at 159 lbs you did 21 total reps; today you hit 24 total reps. That’s a measurable increase in work capacity at a heavy load.

2. Bicep & Wrist Rehab Check

* DB Hammer Curls: The jump to 40 lbs is significant. Your reps dropped (as expected), but the mechanical tension on the brachialis is much higher.

* Curlbar Test: This was the smartest move of the workout. Using the “empty bar” method to test wrist integrity before adding weight shows great training maturity. If your wrist felt stable today, the Arm Blaster plan for next time is a great way to isolate the muscle without allowing “cheat” momentum to strain the joint.

3. The “Sleep Gap” Analysis

Your Oura (6h 20m) and Garmin (5h 19m) are over an hour apart.

* The Impact: Regardless of which is right, you are under-recovered for an 80-100\% intensity phase.

* The Result: Your Zone 1 heart rate for over 23 minutes suggests your body was working harder just to maintain baseline during rest periods.

The Road to Rowdy Gaines (Jan 30)

You have a massive swimming itinerary for that meet (the 800 Free / 1500 Free double is brutal).

* Swim Totals: Your LCM (Long Course) total is climbing. This is vital because the 1500 and 800 require that specific “no-wall” endurance.

* Strategic Note: Adding that extra New Year’s Day swim is great for yardage, but ensure your Thursday/Friday recovery is high quality. You are heading into a “Legs” day on Friday; keep that session focused on mobility rather than maxing out, so your “Chest/Tread” Saturday doesn’t suffer.

Pro-Tip for the Next “Back” Day:

Since you are testing the wrist, consider using lifting straps for your heavy Lat Pulldowns. This will allow you to pull that 176+ lbs with your lats without your grip/wrist being the limiting factor or the source of pain.

Would you like me to help you structure a “taper-friendly” leg workout for this Friday to keep your energy high for the weekend?

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