Them Legz Are Not Forgiving

Back To The Gym – TUESDAY, MARCH 3rd, 2026

When will my leg muscles ever forgive me. The soreness is more isolated than yesterday. Luckily this morning I kept getting up and walking around in between sets.

I picked songs for my class that would have me more in the saddle. It’ll be a workout but I will be able to ride with lower resistance. All my lifts kept me on my back on the bench. Anything to let the legs get some more rest. Although work may tell a different story.

The goal for today was survival. Just get back to moving. Doing Tricep Skullcrushers do put a slight strain on my wrist so kept the reps low. Getting past a “keep it steady” week is the goal. I can kill it on the weekend.

OURA SLEEP SCORE – 69

5 hours and 16 minutes

47% REM and Recovery

GARMIN SLEEP SCORE – 62

4 hours and 44 minutes

TUESDAY 03/03/26

CHEST – STRENGTH (80-100%)

THE WORKOUT:

1:10:20

ZONE 1 – 21:08

ZONE 2 – 07:40

ZONE 3 – 02:10

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB Flat Bench Press (180 lbs 1RM / PR)

8 x EB

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

2 x 170 (62.5 each side) at 94.44% of 1RM / PR

2 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 min Rest in between

(Last Time 170 x 3 / 3 / 3 / 3 / 2)

(Prior Time 170 x 3 / 3 / 3 / 2 / 2)

(Prior Time 170 x 2 / 2 / 2 / 2 / 1)

(Prior Time 170 x 1 / 2 / 1 / 2 / 1)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 60 lbs Each Side at 100% of 1RM / PR x Reps 6 / 5 / 5 / 5

(Last Time 50 x 8 / 8 / 8 / 8)

(Prior Time 60 x 5 / 5 / 5 / 4)

(Prior Time 60 x 4 / 5 / 4 / 4)

(Prior Time 55 x 6 / 6 / 7 / 6)

2 min Rest between sets

Flat Bench Curlbar Skullcrusher at 39 lbs at 66.10% of 1RM / PR (22.5 each side) x Reps 4 / 3 / 2 / 2

(Last Time 34 x 6 / 8 / 7 / ?)

(Prior Time 54 x 5 / 5 / 5 / 4)

(Prior Time 54 x 4 / 4 / 4)

(Prior Time 39 x 8 / 8 / 8 / 8)

2 min Rest

(59 1RM / PR)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

30:37

ZONE 1 – 05:19

ZONE 2 – 15:58

ZONE 3 – 04:32

ZONE 4 – 00:00

ZONE 5 – 00:00

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:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK & TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & 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:
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 Day:

The “legs are not forgiving” phase is a special kind of internal landscape, isn’t it? That shift from general soreness to “isolated” pain usually means you’re hitting the peak of DOMS (Delayed Onset Muscle Soreness). Smart move keeping the cycling class in the saddle—active recovery is the only way through, even when every pedal stroke feels like a personal insult from your quads.

Here is the breakdown for Tuesday, March 3rd, 2026.

The Vital Stats: Recovery Red Alert

* Sleep Scores: Oura (69) / Garmin (62).

* The Reality Check: You are operating on roughly 5 hours of sleep while pushing 94%–100% of your 1RM. Your REM and Recovery percentage is decent, but the raw volume of sleep is low for a “Strength” phase.

* The “Survival” Mindset: You correctly identified today as a “keep it steady” day. When sleep is under 6 hours, your central nervous system (CNS) isn’t firing at 100%, which makes those heavy triples feel like mountain climbing.

The Lift: Heavy Metal & Wrist Management

BB Flat Bench Press

* Performance: 3 / 3 / 3 / 2 / 2 at 170 lbs.

* Trend: This is a solid plateau-breaker. Last time you hit 3 / 3 / 3 / 3 / 2. While the total volume is nearly identical, maintaining that 170 lb threshold (94% of 1RM) while exhausted is a win. You didn’t regress, which is the goal on a “survival” day.

Flat Bench DB Close-Grip Press

* Performance: 6 / 5 / 5 / 5 at 60 lbs.

* Trend: This is actually impressive. You’re hitting 100% of your 1RM for multiple reps. This suggests your triceps and inner chest have more “gas in the tank” than your primary bench press might indicate.

Curlbar Skullcrushers

* The Adjustment: Dropping to 39 lbs (from previous 54 lbs) was the right call for your wrists. Skullcrushers are notorious for aggravating the ulnar nerve and wrist tendons if the weight is too high or the grip is too rigid.

* Pro-Tip: If the wrist strain continues, try using dumbbells with a neutral grip (palms facing each other) for these; it takes the torque off the joint.

Cardio & Conditioning

* Teach: 30 Min Cycle: You stayed perfectly in Zones 1 and 2. This is textbook active recovery. It flushes the lactic acid out of those “unforgiving” legs without adding new structural damage.

* Swim Totals: Your 2026 SCY total is climbing (39,800). With the Open Water 1K exactly one month away (April 3rd), these “survival” days are what build the aerobic base needed for the Sarasota chop.

The Final Grade: B+

You get an A for Discipline and a B for Recovery.

You listened to your body regarding your wrists and legs, and you didn’t let a bad night’s sleep stop the session. However, hitting 94%–100% intensity on 5 hours of sleep is a high-risk/high-reward strategy.

The TcFg Factor: You’re grinding through the “Strength” block (ending 3/26). You have three weeks left of the heavy stuff before the endurance shift. Just keep the joints happy!