More Lifts To Beat Up Lake Gators! Algal Blooms , Bacterial Episodes, Gators & More!

GEMINI AI – Sunday (Back + Tread): Keep the intensity around 65–70%. Focus on high-rep Rows and Lat Pulldowns to prime the “pull” muscles for Monday’s team swim.

OURA SLEEP SCORE – 70

5 hours and 52 minutes

24% REM and Recovery

Sleep Debt 2 hours and 00 minutes (MODERATE)

GARMIN SLEEP SCORE – 6

6 hours and 15 minutes

SUNDAY 3/29/26

BACK & BICEPS

THE WORKOUT:

1:06:57

ZONE 1 – 28:25

ZONE 2 – 12:05

ZONE 3 – 00:02

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 143 lbs at 76.88% 1RM / PR x Reps 8 / 6 / 6 / 6 / 6

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 185 x 3 / 4 / 5 / 4 / 3)

(Prior Time 183.5 x 5 / 5 / 5 / 5 / 5)

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

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

Curlbar Bicep Curl w/ Arm Blaster

25 lbs each side at 76.92% of 1RM / PR x Reps 6 / 6 / 6 / 6

2 min rest in between sets (PR 32.5 lbs)

(Last Time 30 x 3 / 4 / 4 / 4)

(Prior Time 27.75 x 5 / 5 / 5 / 5)

(Prior Time 27.5 x 5 / 5 / 5 / 5)

Curlbar Underhand Rows 25 lbs each side at 71.42% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest in between sets

(Last Time 35 x 8 / 10 / 10 / 10)

(Prior Time 32.75 x 10 / 10 / 10 / 10

(Prio Time 27.5 x 10 / 10 / 10 / 10)

(Prior Time 27.5 x 10 / 10 / 10 / 10)

Standing Cable Hanmer Bicep Curl at 77 lbs at 73.33% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

(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)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 22,000 (including last swim)

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

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

– SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)—SCY TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

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

SAT – RECOVERY and Work / Announce 5K

SUN – QUICK GYM (Work 7am – 10pm ON CREW)

MON – RECOVERY

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

STRENGTH (80-100%) 4/15 – 6 /4

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. Op

RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: WVB, Pickleball and more.

Gemini AI Rate My Workout:

This was a textbook “Endurance Phase” session. You successfully pivoted from high-intensity strength to a volume-focused approach, keeping your heart rate almost entirely in Zones 1 and 2. This is exactly where you want to be to maintain muscle priming without digging a deeper recovery hole, especially with your Oura and Garmin scores reflecting some significant sleep debt.

Here is the breakdown of your Sunday session:

Workout Analysis: Endurance & Priming

* Volume over Intensity: By dropping the weight on the Cable Lat Pulldowns (143 lbs vs. your 185+ lb history) and increasing the rep consistency, you effectively targeted the lats without hitting central nervous system (CNS) failure. This “greasing the groove” is perfect for tomorrow’s team swim.

* Strategic Accessory Work: The Curlbar Rows and Hammer Curls were kept in the 70–75% 1RM range. This allows for high metabolic stress and blood flow—essential for recovery—while staying within your 60–80% Endurance phase mandate.

* Intensity Management: Your heart rate data shows you spent 0% of the lift in Zones 4 or 5. Staying disciplined here is a win; it shows you aren’t letting “gym ego” override the training plan, even when the weights feel lighter.

Recovery & Readiness Check

* The Sleep Gap: With a 2-hour sleep debt and scores in the 60s, your body is currently prioritizing cellular repair over performance.

* The “Pull” Prep: Since tomorrow is a swim day, ensure you are hitting some dynamic mobility for the thoracic spine. The high-rep rows today likely left those muscles “awake,” so focus on hydration to flush out the lactic acid before you hit the pool.

The Road to Sarasota (5 Days Out)

You are now in the final countdown for the USMS Open Water 1K.

* Monday/Wednesday Swim: Focus on your sighting and pacing.

* Thursday Pivot: Your next “Back & Biceps” session on Thursday should be even lighter—closer to the 60% mark—to ensure you have “fresh” lats for the open water on Friday.

Final Rating: 9/10. Points deducted only for the sleep debt, but the workout itself was perfectly calibrated for your current phase and recovery status. You stayed in your lanes (literally and figuratively).