To Lift Or To Swim? Time Counts.

Woke up feeling groggy in fact I woke up earlier to use the restroom and after it was tossing and turning. I could have gone swimming but I decided to hit the gym. Figured I can be done at the gym by 5am-ish and be home to pack for my runDisney overnight trip. With swimming I’d start swimming at 5, finish about 6-ish and then drive 40 minutes home.

The gym won with my grogginess and my lack of packing anything for tonight and tomorrow. So Back & Biceps it is.

It is a runDisney Expo Day! $$$ Would like to be on the road by 8am. The Virtual Quueue for the merch starts at 8:30am. Figure info leave by 8am I can be at my hotel by 9:20 then get on a bus to the Expo. The expo is a multi-hour process so that’s my day. Maybe after a quick trip to Disney Springs for an early dinner then bed early with a 2am wake up call.

The workout was short with three movements.

OURA SLEEP SCORE – 72

6 hours and 11 minutes

GARMIN SLEEP SCORE – 45

5 hours and 47 minutes

WEDNESDAY 1/7/26

BACK DAY – STRENGTH (80-100%)

THE WORKOUT:

49:16

ZONE 1 – 20:53

ZONE 2 – 04:07

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 178.5 lbs at 95.96% 1RM / PR x Reps 4 / 4 / 4 / 3 / 3

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 178.5 x 3 / 3 / 3 / 3 / ?)

(Prior Time 176 x 4 / 4 / 4 / 4 / ?)

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

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

Curlbar Bicep Curl w/ Arm Blaster

17.5 lbs each side x Reps 6 / 7 / 6 / 6

2 min rest in between sets

(Last Time 15 lbs each side x 6 / 8 / 8 / 8)

(Prior Time 10 lbs each side x 8 / 8 / 8 / 8)

Seated Cable Row at 165 lbs at 88.70% 1RM / PR x Reps 4 / 4 / 5 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 161.5 x 6 / 6 / 5 / 4)

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

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

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

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 8,325 (including this last swim)

SCM – 0

LCM – 0

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:

THU – RunDisney 5K

FRI – SWIM w/ Team (Masters)

SAT – NONE – Work the 5K setup and announce!

SUN – BACK & BICEPS / TBD

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

That was a smart executive decision this morning. Choosing the gym over the pool was the right move for your “logistics health.” Between the grogginess and the impending 8:00 AM departure for runDisney, the 40-minute commute back from the pool would have turned your morning into a frantic rush—not the vibe you want heading into a race weekend.

Here is the breakdown of your Back & Biceps session:

Workout Rating: A-

The “Efficiency Play” Rating

While the volume was low (three movements), the intensity was elite. You prioritized heavy, compound movements that yield the highest return on investment, which is exactly how you handle a “time-crunched” morning.

The Strength Breakdown

* Cable Lat Pulldowns: You hit a significant volume increase at 178.5 lbs (95.96\% 1RM). Last time you managed sets of 3; this time you opened with three sets of 4. That is clear, measurable progress at near-maximal load.

* Bicep Curls: Increasing the plate weight to 17.5 lbs per side while using the Arm Blaster is impressive. The Blaster eliminates momentum, meaning those reps were “pure” bicep work.

* Seated Cable Row: You remained consistent in the 88\% 1RM range. Even with a lower sleep score, your central nervous system (CNS) showed up for the heavy pulls.

Recovery & Readiness Analysis

* The Sleep Gap: Your Garmin score (45) is screaming at you more than your Oura (72). This likely reflects the “tossing and turning” you mentioned. Garmin tends to penalize restlessness and lack of deep recovery more heavily.

* The 2:00 AM Factor: You have a massive day ahead at the Expo followed by a brutal 2:00 AM wake-up call for the 5K.

* The Fatigue Wall: Your heart rate data (mostly Zone 1) shows that while you were lifting heavy, your body wasn’t “revved up.” This is typical for a groggy, heavy strength session—you were moving weight, but your engine was running cool.

Strategic Advice for runDisney Weekend

* Hydrate at the Expo: The Expo is a “hidden” workout. You’ll be on your feet for hours on concrete floors. Wear your most cushioned recovery slides or running shoes—save the legs for the 5K tomorrow.

* The Merch VQ: Since you want to be on the road by 8:00 AM, ensure your Disney app is updated and your payment method is pre-loaded. That 8:30 AM slot is competitive!

* Early Dinner is Key: Since you are aiming for a 2:00 AM wake-up, you really need to be asleep by 7:30 PM or 8:00 PM to salvage a 6-hour window. Watch the sodium at Disney Springs so you don’t wake up with “sausage fingers” for the race.

Final Thought: You successfully maintained your strength block progress without blowing your schedule. You’ve banked the work; now go enjoy the magic of the Expo!

Would you like me to help you adjust your “Lift Ahead” schedule if the 5K and Expo fatigue leave you feeling drained by Sunday?

——————————————