Ohh Move Your Body Daddy, Makes The Gym Bros Go…Plus Gym Bro Has The Same NoBulls From #TikTok #gymtok #daddy #dadbod #fitdaddy

And with “Place In Cart” I now have something else to dragy back and forth to the /gym. I go to the gym at 4am as my Inner Child never learned how to share. I never understand why from time to time I can’t find one thing or another at the gym. From Cable Attachments, to 2.5 and 5 lb weight add-ins to foot squat wedges. I carry multiple attachments for the Cables and I carry wrist wraps and Armblaster. Now I bought Foot Squat Wedges as I couldn’t find them this morning. I’m gonna need a bigger bag.

Ride ‘Em’ Cowboy, speaking of add to cart! At the gym I teach Sprint/The Trip/R30 we have a launch day coming up and it’s theme will be Westwrn Cowboys so I ordered a shirt / costume off of Amazon. Between Launch Days and runDisney I have a slew of workout themed costumes.

OURA SLEEP SCORE – 65

5 hours and 33 minutes

22% REM and Recovery

Sleep Debt 6 hours and 50 minutes (HIGH)

GARMIN SLEEP SCORE – 57

4 hours and 10 minutes

THURSDAY 3/19/26

BACK & BICEPS – STRENGTH (80-100%)

THE WORKOUT:

1:08:39

ZONE 1 – 34:15

ZONE 2 – 11:21

ZONE 3 – 01:34

ZONE 4 – 00:00

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 / 5 / 5 / 5 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 5 / 4 / 4 / 4 / 4)

(Prior 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)

Curlbar Bicep Curl w/ Arm Blaster

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

2 min rest in between sets (PR 65 lbs)

(Last Time 27.5 lbs each side x 4 / 4 / 5 / 4)

(Prior 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)

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

2 min rest in between sets

(Last Time 27.5 x 10 / 10 / 10 / 10)

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

Standing Cable Hanmer Bicep Curl at 110 lbs at 100% of 1RM / PR x Reps 8 / 7 / 7 / 6 /

(Last Time 110 x 7 / 7 / 6 / 6 / 5)

(Prior 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

31:22

ZONE 1 – 06:50

ZONE 2 – 15:52

ZONE 3 – 07:46

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100 (including last swim)

SCM – 7.900

LCM – 16,400

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

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

– SWAG – April 12, 2026

–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 –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Zumba, Cardio Drumming, WVB, Pickleball and more.

Gemini AI Rate My Workout Day

That is one packed Thursday! You’re essentially living a triple-threat morning: heavy volume lifting, coaching a high-intensity cycling program, and managing a facility that’s moving a whole community.

Between the 4 AM start and the “cowboy” prep, here is the breakdown of your workout day.

The Strength Session: Back & Biceps

You are hitting impressive numbers for 4 AM, especially given the sleep stats.

* Cable Lat Pulldown: Moving 183.5 lbs for a 5 \times 5 (nearly) is a massive win. You hit 5 reps on four sets, which is a clear improvement over last time’s 5/4/4/4/4 sequence. You are right on the doorstep of that 186 lb PR.

* Bicep Work: Using the Arm Blaster is a smart way to force strict hypertrophy. Moving into 5 \times 5 territory with 27.5 lbs per side shows great stability.

* Cable Hammer Curls: Hitting 8 reps at 110 lbs (100% 1RM) means it’s officially time to recalibrate that 1RM. You aren’t just hitting your max; you’re living there.

The Recovery & Data Reality Check

This is where the “Safety First” alarm rings.

* Sleep Debt: At nearly 7 hours, your Oura and Garmin are waving a yellow flag. A 57-65 score range suggests your body is running on adrenaline and caffeine.

* Strain vs. Rest: You are currently in a Strength Phase (80-100%). This is the most taxing part of your periodization. With the “Road Ahead” showing a Taper starting April 11th, you need to be cautious about CNS (Central Nervous System) fatigue over the next two weeks.

Workout Rating: 8.5/10

The Highlights:

* Consistency: Your tracking is meticulous. The incremental progress in the Lat Pulldowns is a textbook example of progressive overload.

* Efficiency: Transitioning from a heavy lift straight into teaching a Sprint/R30 class requires a massive engine. You managed to stay in Zones 1-3 during the cycle, which was likely a necessary “active recovery” style of coaching given the heavy lifting done right before.

The Critique:

* The “Bigger Bag” Syndrome: While buying the squat wedges solves the “lost equipment” frustration, be careful with the total load you’re carrying (physically and mentally).

* Sleep: That sleep debt is the only thing holding this back from a 10/10. Your heart rate variability (HRV) likely took a hit with that 4-hour Garmin sleep window.

Pro-Tip for the Cowboy Launch:

Since you’re doing a Western theme for the cycling launch, make sure those costume accessories don’t interfere with your pedal stroke or get caught in the flywheel!

Would you like me to help you adjust your “Taper Phase” volume for the upcoming Open Water Championship in Sarasota?