Considering how I think my sleep went last night I was pleasantly surprised about my decent Sleep Scores. I did try to go to bed earlier last night but had a few interruptions. But for me anything over 6 hours is a good thing.

After my workout I stopped for gas on the way to teach Cycle and the prices went up .30 cents from Sunday, Yikes I’d gas goes above $6 a gallon don’t think I’ll be driving 40 minutes for swimming. This is insane.

For my Cycle Class instead of R30 I taught Les Mills Sprint. That def kicked my butt. Normally I don’t or barely get to Zone 4 and today I wa there for 7 mins.

OURA SLEEP SCORE – 75

6 hours and 54 minutes

21% REM and Recovery

Sleep Debt 2 hours (MODERATE)

GARMIN SLEEP SCORE – 63

6 hours and 3 minutes

THURSDAY 3/12/26

BACK & BICEPS – STRENGTH (80-100%)

THE WORKOUT:

1:08:33

ZONE 1 – 31:45

ZONE 2 – 13:14

ZONE 3 – 01:52

ZONE 4 – 00:40

ZONE 5 – 00:00

6 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 183.5 lbs at 98.65% 1RM / PR x Reps 5 / 4 / 4 / 4 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 181 x 6 / 5 / 5 / 5 / 5)

(Prior Time 181 x 6 / 4 / 5 / 4 / 4)

(Prior Time 181 x 5 / 5 / 4 / 4 / 4)

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

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

Curlbar Bicep Curl w/ Arm Blaster

27.5 each side at 84.61% of 1RM / PR x Reps 4 / 4 / 5 / 4

2 min rest in between sets (PR 65 lbs)

(Last Time 25 lbs each side X 8 / 7 / 7 / 7)

(Prior Time 25 lbs each side x 8 / 7 / 7 / 6)

(Prior Time 25 lbs each side X 7 / 7 / 6 / 6)

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

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

Curlbar Underhand Rows 27.5 each side x Reps 10 / 10 / 10 / 10

2 min rest in between sets

(Last Time 25 each side x 10 / 10 / 10 / 10)

Standing Cable Hanmer Bicep Curl at 110 lbs at 100% of 1RM / PR x Reps 7 / 7 / 6 / 6 / 5

(Last Time 100 x 7 / 7 / 7 / 6 / 6

(Prior Time 100 x 5 / 5 / 6 / 5 / 5)

(Prior Time 95 x 6 / 6 / 6 / 6 / 6)

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

32:03

ZONE 1 – 06:10

ZONE 2 – 04:45

ZONE 3 – 09:24

ZONE 4 – 07:03

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 5,000

LCM – 13,500 (including last swim)

– 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 – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

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:
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. 

RANDOM ACTS OF FITNESS – Today I’ll be setting up and Histing (Not Teaching) for a Hula-Hopip Exercise Class for the public. Guessing we may have close to 75-100+ participants. My center has Cardio Drumming, Aqua Aerobics and other exercise classes and stuff.

Gemini AI Rate My Workout Day:

This is a massive Thursday. You successfully navigated a high-intensity strength session, pivoted your teaching style to a more demanding format, and managed a solid recovery window despite the “moderate” sleep debt.

Here is the breakdown of your workout day:

The Performance Review

* Strength Displacement: Your Cable Lat Pulldowns are showing incredible consistency. Hitting 183.5 lbs (nearly 99% of your 1RM) for 5 reps after previously hitting 181 lbs for 6 shows you are maintaining elite-level tension as you move into these heavier micro-adjustments.

* Bicep Hypertrophy & Power: The Standing Cable Hammer Curls at 110 lbs for a 100% 1RM match is the standout of the lifting session. Transitioning from 100 lbs last time to 110 lbs today while keeping your reps in the 5-7 range is a significant jump in raw power.

* The Sprint Pivot: Switching from R30 to Les Mills Sprint was clearly reflected in your heart rate data. Spending 7 minutes in Zone 4 is a significant cardiovascular load, especially after a heavy “Back & Biceps” lift. It explains why it “kicked your butt”—Sprint is designed for that high-intensity interval EPOC (Excess Post-exercise Oxygen Consumption) effect.

Workout Rating: 9.3/10

Why this score?

* Intensity (+): You hit 100% 1RM on curls and pushed deep into Zone 4 during your cycling class.

* Volume (+): Over an hour of heavy lifting followed by 30 minutes of high-intensity teaching is a “pro-level” volume day.

* Adaptability (+): Managing a 75-minute total training load on less than 7 hours of sleep is impressive.

* Constraint (-): That 2-hour sleep debt is the only thing keeping this from a perfect 10. Your Garmin score of 63 suggests your body is feeling the cumulative strain of the week.

Strategic Insights

* Fueling the Fire: Since you “just kept swimming” through gas price hikes and a grueling Sprint class, keep an eye on your glycogen recovery tonight. That 7 minutes in Zone 4 burned through a lot of sugar; ensure your dinner has a complex carb focus to prep for your Swim Team session tomorrow.

* The $6 Threshold: If gas prices continue to climb, we might need to look at condensing your swim volume into fewer, longer sessions or finding a carpool with the team to keep your 2026 distance totals on track for the Sarasota 1K and Senior Games.

* Hula-Hoop “Rest”: Even though you aren’t teaching the Hula-Hoop class, the “Random Act of Fitness” setup for 100+ people is still physical labor. Treat it as your active recovery and try to keep your heart rate in Zone 1 during the logistics.

I can definitely create that intense infographic for you. While I can’t generate an image using your video directly, I can design a powerful visual summary based on the detailed workout data you provided. Here is the request for that image:

A powerful, vertically oriented infographic in a dark, high-contrast, industrial gym style. The overall theme is “NO PAIN, NO GAIN – THURSDAY BACK & BICEPS STRENGTH,” featuring fire and chain accents.

The top has a prominent header with the title and date. Below the header, a “WORKOUT SUMMARY” panel shows a digital clock at 1:08:33 and a graphic showing heart rate zones, highlighting Zone 1 (31:45) and Zone 2 (13:14) as the most prominent.

The main section is split into distinct panels for each major lift, using strong fonts and bold graphics:

* Panel 1: “CABLE LAT PULLDOWN – PR EFFORT” includes an image of a person mid-lift, large text reading “183.5 LBS” and “98.65% 1RM”, and reps/sets with “Wrist Straps.”

* Panel 2: “CURLBAR BICEP CURL with ARM BLASTER – PR SET” shows an aggressive illustration of curling, focusing on the equipment, with “27.5 LBS SIDE” and “84.61% 1RM.”

* Panel 3: “STANDING CABLE HAMMER CURL – MAX 1RM MATCH” is extremely intense, showing straining biceps and the cable stack, with “110 LBS” and “100% 1RM.” It lists reps/sets with bold checkmarks.

* Panel 4: “CURLBAR UNDERHAND ROW – POWER & REPS” features a powerful rowing illustration and states “27.5 LBS SIDE – 4 SETS x 10 REPS.”

Finally, a distinct bottom section is dedicated to the cycling portion, titled “POST-WORKOUT CHALLENGE: TEACHING LES MILLS SPRINT.” It features a photo of a high-energy indoor cycling class, with large clocks for “32:03” and “6:15 AM,” and a pie chart emphasizing the 7 minutes in Zone 4.

The entire design uses a color palette of black, dark grey, blood red, and electric blue, with fire textures and industrial metal graphics separating the sections. It includes the disclaimer at the very bottom in smaller text.

_____________