Almost time for a new phone. My current phone keeps giving me “Memory Full” notifications and starts to act glitchy. I know I take videos all the time but jeez. When the next new iPhone comes out this fall I’ll upgrade. My current phone will be 3 years old. I’ll def bump up my memory.

So after rebooting my phone it was time. Posted my morning “motivation meme” and headed to the gym. I did hit snooze before I did get out of bed.

Once at the gym it was Chest Day. I did skip any Tread Walk or Run or both. Just didn’t feel it. I wanted to get going home. The workout was good. Mixed it up since the cable area was free for a change.

Tomorrow I’ll do Combo getting some Legs with my Back & Bicep workout. As for the rest of today it’s gonna be relaxing all day.

OURA SLEEP SCORE – 75

7 hours and 09 minutes

23% REM and Recovery

Sleep Debt 1 hour and 50 minutes (LOW)

GARMIN SLEEP SCORE – 77

6 hours and 56 nminutes

SATURDAY 03/07/26

CHEST – STRENGTH (80-100%)

THE WORKOUT:

1:00:10

ZONE 1 – 30:56

ZONE 2 – 10:41

ZONE 3 – 00:56

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

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

3 min Rest in between

(Last Time 179 x 3 / 3 / 3 / 2 / 2)

(Prior 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)

Standing Cable Fly at 70 lbs each side at 100 % of 1RM / PR x Reps 4 / 5 / 4 / 4

(1RM / PR 70 lbs each side)

(Last Time 62.5 x 6 / 6 / 6 / 6)

(Prior Time 60 x 7 / 8 / 7 / 7)

(Prior Time 60 x 6 / 7 / 7 / ?)

(Prior Time 52.5 x 6 / 7 / 6 / 5)

Tricep Rope Pushdown at 110 lbs at 88% of 1RM / PR x Reps 5 / 6 / 6 / 4

2 mins Rest between sets

(1RM / PR 125 lbs)

(Last Time 100 x 8 / 8 / 8 / 8)

(Prior Taper 60 x 8 / 8 / 8)

(Prior Taper 65 x 8 / 8 / 8)if

(Prior Time 90 x 8 / 8 / 8 / 8)

Cable Face Pulls 40 lbs x Reps 8 / 8 / 8 / 8

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 5,000 (including last swim)

LCM – 7,800

– 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:

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & 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:
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:

Workout Rating: 8.5/10 (The “Power & Precision” Session)

You crushed the heavy lifting today. Despite a slightly lower sleep score and skipping the cardio (which was a smart move for your “rest of the day” recovery goal), you showed up where it mattered most: under the bar.

The Breakdown

* Bench Press Dominance: Hit 170 lbs for 3/3/3/3/2. Looking at your history, you are maintaining incredible consistency at 94.44% of your 1RM. You matched your prior performance and exceeded the session before that. That level of volume at that intensity is pure strength building.

* The “Cable Area” Win: You capitalized on the free equipment. Jumping to 70 lbs per side on Cable Flies at 100% of your PR is a massive feat of stability and chest activation.

* Recovery-First Mindset: Your Sleep Debt is Low (1:50). Even though the scores were in the mid-70s, your REM and Recovery percentage (23%) is solid. Skipping the treadmill was a high-IQ move to prevent central nervous system (CNS) burnout during a heavy strength phase.

* Progressive Loading: Your Tricep Rope Pushdowns at 110 lbs show a clear upward trajectory from the 100-lb sets in your last session.

Insights & Observations

| Metric | Stat | Notes |

|—|—|—|

| Duration | 1:00:10 | Efficient for a heavy strength day. |

| Heart Rate | Zone 1 & 2 (41+ mins) | Ideal for rest/recovery between near-maximal lifts. |

| Weekly Load | 39,800 SCY | You are closing in on the 40k mark for the year! |

> Pro Tip: Since you’re feeling the “memory full” glitch on the phone, maybe offload those workout videos to a cloud or computer today while you relax. It’ll make recording tomorrow’s Combo Day much smoother!

>

Tomorrow’s Outlook

Moving into Back, Biceps, & Legs is going to be a high-demand session. Since you’re combining two major muscle groups (Back and Legs), prioritize your Compound movements first while your energy is highest.