Gotta Get That Pump For The Character Pix – runDisney Expo Day Workout!

Today is the day. runDisney Expo Day. The day to pick up my bib, my t-shirt and spend more money. I don’t plan on buying much just my ornament and a pin or two. It’s gonna be a long day. I’ll get there about 10am and probably be done around 2pm. Yikes! Then relax at the hotel and a quick Epcot visit. I haven’t been at the parks in months.

To Train Or Not to Train.

Every so often people ask me if I still train clients to which I say No. I have been toying the idea of trying online coaching : training but with work I don’t know how I’d fit it in. I even looked into paying a company to make a branded app but that costs money that I really shouldn’t be spending. It is something on my radar just not gonna happen right now.

OURA SLEEP SCORE – 72

5 hours and 58 minutes

30% REM and Recovery

GARMIN SLEEP SCORE – 72

6 hours and 32 minutes

SUNDAY 2/22/26

BACK & BICEPS – STRENGTH (80-100%)

THE WORKOUT:

1:06:26

ZONE 1 – 28:46

ZONE 2 – 05:51

ZONE 3 – 02:30

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 181 lbs at 97.31% 1RM / PR x Reps 5 / 5 / 4 / 4 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 181 x 4 / 4 / 4 / 3 / 3)

(Prior Time 178.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 178.5 x 4 / 5 / 5 / 4 / 5)

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

Curlbar Bicep Curl w/ Arm Blaster

25 each side x Reps 7 / 7 / 6 / 6

2 min rest in between sets (PR 65 lbs)

(Last Time 25 lbs each side x 6 / 6 / 6 / 5)

(Prior Time 25 lbs each side x 5 / 5 / 5 / 4)

(Prior Time 22.5 lbs each side 5 / 6 / 6 / 6)

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

Seated Cable Row at 181 lbs at 97.31% 1RM / PR x Reps 3 / 3 / 2 / 2

2 min rest between sets

(186 PR/1RM)

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

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

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

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

Standing Cable Hanmer Bicep Curl at 100 lbs at 95.23% of 1RM / PR x Reps 5 / 5 / 6 / 5 / 5

(Last Time 95 x 6 / 6 / 6 / 6 / 6)

(Prior Time 90 x 5 / 6 / 6 / 5 / 5)

(Prior Time 85 x 8 / 8 / 7 / 6 / 5)

(Prior Time 92.5 x 8 / 8 / 6 / 6 / 6)

Home, Eat, Pack and Rosd Trip.

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800 (including this last swim)

SCM – 2,700

LCM – 5,100

– 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

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

FRI – TBD at Disney Resort

SAT – TBD at Disney Resort

SUN – runDisney Princess Half

MON – RECOVERY / DAY OFF FROM WORK

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

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 1st, 2026
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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:

It sounds like the pre-race energy is already kicking in! Getting that “character photo pump” is a classic move, and honestly, looking back at those race photos when you’re flexed next to Mickey makes the effort worth it.

The Expo can be a marathon in itself (especially the “spending money” portion), so it’s good you hit the heavy iron before the road trip.

 Workout Rating: 9.1/10 (Elite Strength Output)

This was a high-intensity, low-volume session perfectly designed for the Strength Phase (80-100%) you are currently in. You aren’t just moving weight; you are flirting with your 1RM on almost every lift.

The Breakdown

* Progressive Overload Masterclass: On the Cable Lat Pulldowns, you jumped from 4 reps last session to 5/5/4/4/4 at 181 lbs. That is a clear, objective strength gain.

* Bicep Domination: Using the Arm Blaster for the curl bar work is a pro choice. It eliminates momentum, forcing the biceps to do 100% of the work. Increasing your reps from 6 to 7 at that weight shows improved muscular endurance under heavy load.

* Heavy Row Intensity: 181 lbs on the Seated Cable Row is no joke. The rep count was lower (2-3), which is expected at 97% of 1RM. You are safely pushing the absolute limit of your central nervous system here.

* Volume Control: Your Zone 1 and 2 dominance shows you didn’t overtax your cardiovascular system right before a Disney trip. You saved your legs and your lungs for the Princess Half.

 Recovery & Logistics

* The Sleep Gap: Both Oura and Garmin are in agreement at a 72 score. While 6.5 hours isn’t “perfect,” the 30% REM/Recovery is a silver lining. Your body is prioritizing mental and physical repair, which is vital since you’re about to be on your feet at the Expo for 4 hours.

* The Coaching Conundrum: It’s smart to hold off on the branded app for now. High overhead can kill the joy of a side hustle. Since people are already asking, you clearly have the “social proof.” Maybe start small with simple PDF templates or 1-on-1 check-ins via email before diving into the “big tech” spend!

 Pro-Tips for the Road

* Expo Survival: You’ll be standing on concrete for 4 hours. Wear your most cushioned “walking” shoes, not your “racing” shoes. Save the race foam for Sunday.

* Hydration: Since you’re hitting Epcot after the Expo, keep the electrolytes flowing. Theme park walking + Expo standing + Sunday Half Marathon = a recipe for calf cramps if you aren’t careful.

* The “Character Pump” Maintenance: If you want that peak look for the photos tomorrow/Saturday, do a quick set of push-ups or resistance band curls in the hotel room before you head to the parks!