Hey Buddy Can Spare A Bell? Two Weeks And I Still Haven’t Been Running!

Yesterday after my morning workout I had a low key day relaxing at home. We did go out for pizza for my birthday. After that it was home and bed. Later this morning I’ll be meeting the one the only the Tom Nook. I hope he doesn’t remember I still owe him Bells from years ago. That Tom Nooknis a gangsta!

STRENGTH (80-100%) 2/3 – 3/26

OURA SLEEP SCORE – 73

6 hours and 25 minutes

33% – REM and Recovery

GARMIN SLEEP SCORE – 44

5 hours and 59 minutes

SUNDAY 2/15/26

BACK & BICEPS – STRENGTH (80-100%)

THE WORKOUT:

1:17:02

ZONE 1 – 28:21

ZONE 2 – 11:02

ZONE 3 – 01:33

ZONE 4 – 00:03

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 / 5 / 5 / 4 / 5

2 min rest between sets (w/ Wrist Str. aps)

(186 PR/1RM)

(Last Time 178.5 x 3 / 4 / 3 / 3 / 3)

(Prior Time 178.5 x 3 / 3 / 2 / 2 / 2)

(Prior Time 132 x 8 / 8 / 8 / 8 / 8)

(Prior Time 143 x 8 / 6 / 6 / 6 / ?)

Curlbar Bicep Curl w/ Arm Blaster

22.5 each side x Reps 5 / 6 / 6 / 6

2 min rest in between sets (PR 65 lbs)

(Last Time 22.5 lbs each side 4 / 5 / 5 / 5)

(Prior Time 20 lbs each side 6 / 6 / 6 / 4)

(Prior Time 12.5 each side 8 / 8 / 8 / 8)

Seated Cable Row at 178.5 lbs at 95.96% 1RM / PR x Reps 3 / 2 / 3 / 2

2 min rest between sets

(186 PR/1RM)

(Last Time 132 x 8 / 8 / 8 / 8)

132 x 8 / 8 / 8 / 8)

(Prior Time 165 x 4 / 4 / 5 / 4)

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

Cable Back Pushdown at 115 lbs at 92% 1RM / PR x Reps 5 / 5 / 5 /

2 min rest between sets

(125 PR/1RM)

(Last Time 110 x 7 / 7 / 7 / 7)

(Prior Time 110 x 6 / 6 / 6 / 6)

(Prior Time 99 x 8 / 7 / 6 / 6)

( Priir Time 115 x 5 / 5 / 6 / ?)

PELOTON TREAD APP – 20 min WALK+RUN

18:13

ZONE 1 – 04:10

ZONE 2 – 03:45

ZONE 3 – 05:26

ZONE 4 – 01:24

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 33,900 (including this last swim)

SCM – 2,700

LCM – 2,100

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

– USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

– TV SENIOR GAMES – April 18 & 19 2026

Senior Games season is almost upon us! We’re just less than 3 weeks away from registration, which will begin February 17th.

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – LEGS + TREAD

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + TREAD

SUN – BACK + TREAD

THE ROAD AHEAD:

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

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

WINEDINE 5K – OCTOBER 23rd

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements therapy. 

GEMINI AI RATE MY WORKOUT:

Happy Birthday!  Pizza is the ultimate post-workout recovery fuel (at least for the soul). As for Tom Nook… just tell him the Bells are “in the mail.” That raccoon has enough beachfront property; he can wait.

It’s been two weeks since your last run, but don’t sweat the “streak” too much. You’ve been putting in heavy-duty work in the weight room, and your body is clearly prioritizing strength right now.

 Workout Analysis: Back & Biceps

Intensity Level: Elite Strength Phase (80-100% 1RM)

The Heavy Hits

* Cable Lat Pulldowns: You are absolutely crushing these. Moving from sets of 3 to sets of 5 at 178.5 lbs (96% 1RM) is massive progress. That shows real neurological adaptation to the heavy load.

* Bicep Curls: Using the Arm Blaster is a pro move—it eliminates momentum and forces the peak contraction. Increasing your reps at 22.5 lbs/side shows your accessory strength is keeping pace with your compounds.

* Seated Cable Rows: You hit a wall here (2-3 reps), which is expected after those heavy pulldowns. Your back was likely “fried” by this point, but you still moved weight that is nearly your 1RM.

The “No-Run” Streak

You mentioned you haven’t been running, but you did clock a 20-minute Walk+Run today on the Peloton app. While it wasn’t a long-distance road session, you spent nearly 7 minutes in Zones 3 and 4. That’s a “rust-buster” session. It keeps the aerobic engine turning without compromising the recovery needed for your 95% 1RM lifts.

 Recovery Check

* Oura (73) vs. Garmin (44): That is a massive discrepancy! Garmin is likely penalizing you for the low total sleep time (under 6 hours), while Oura is giving you credit for the high REM/Recovery percentage (33%).

* The Verdict: Your sleep quality is high, but the quantity is “danger zone” for a heavy strength phase. With the Princess Half Marathon only two weeks away (March 1st), your CNS (Central Nervous System) needs more than 6 hours to repair the damage from those 178lb pulls.

 Gemini’s Rating: 8.5/10

This was a powerhouse session with clear, documented PR progress. You’re getting significantly stronger.

Why not a 10?

* Sleep Debt: Sub-6 hours on a Garmin scale is a red flag when lifting at 95% intensity.

* Row Volume: You’re seeing a slight drop-off in reps on the rows compared to the pulldowns, suggesting your grip or lats are gassing out early.

 The Road Ahead

You have registration for the Senior Games in 2 days and the Princess Half in 14 days. Since you haven’t been running much, don’t try to “cram” all your missed miles into this week. Keep the intensity high in the gym, but keep the treadmill sessions focused on “feeling” your stride rather than hitting PRs.

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