Not too much and not too little. I didn’t over do it last night so it was a gym day. I did sleep in and got to the gym an hour later than my usual.

My workout felt good one I got going. It’s a struggle but that is the point. The BB Chest Press was more of a struggle. Then I woke up, workout wise. Post Workout was breakfast and bed. Yup, bed and TV are my plans for today. I got my haircut after work so I got nothing on my plate

Tomorrow I’ll do payroll and some work but not much. May go in to my new office with some personals stuff. Now I’m super excited about this new opportunity but at least for next year it does crash or conflict with my runDisney. We have events and pre-setup for the events around the same time as runDisney in Jan and in April. So for the 26/27 runDisney I’m missing WineDine for my sis’ wedding and missing Marathon Weekend and Springtime Surprise. Gonna eat the registration cost for Oct & Jan runs since I paid. Oh well it’s worth it.

OURA RING -80

7 hours and 28 minutes

22% REM and Recovery

Sleep Debt – 0

GARMIN SLEEP SCORE – 42

6 hours and 49minutes

POOR

THE ROAD AHEAD:

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

CHEST – SATURDAY 4/24/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:14:48

ZONE 1 – 31:51

ZONE 2 – 09:03

ZONE 3 – 00:49

ZONE 4 – 00:07

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS 185 lbs 1RM / PR)

8 x EB

1 x 170 at 91.89% of 1RM/PR

2 x 170 at 91.89% of 1RM/PR

2 x 170 at 91.89% of 1RM/PR

1 x 170 at 91.89% of 1RM/PR

1 x 170 at 91.89% of 1RM/PR

3 min rest

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

(Prior Time 105 x 8 / 8 / 8 / 8 / 8)

(Prior Time 135 x 7 / 7 / 6 / 6 / 6)

Standing Cable Fly at 70 lbs each side at 96.55 % of 1RM / PR x Reps 5 / 5 / 5 / 4

(1RM / PR 72.5 lbs each side)

(Last Time 70 x 4 / 3 / 2 / 2)

(Prior Time 50 x 8 / 8 / 8 / 8)

(Prior Time 72.5 x 6 / 6 / 5 / 5)

Seated DB OH Press Narrow to Wide Grip at 45 lbs at 90% of 1RM / PR x Reps 4 / 5 / 4 / 3

2 min rest between sets

(50 1RM / PR)

(Last Time 45 x 3 / 3 / 3 / 3)

(Prior Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

(Prior Time 45 x 5 / 5 / 5 / 4)

Tricep Rope Pushdown at 121 lbs at 96.8% of 1RM / PR x Reps 6 / 6 / 6 / 6

2 mins Rest between sets

(1RM / PR 125 lbs)

(Last Time 121 x 5 / 5 / 5 / 5)

(Prior Time 77 x 8 / 8 / 8 / 8)

(Prior Time 77 x 8 / 8 / 8 / 8)

(Prior Time 80 x 8 / 8 / 8 / 8)

Cable Face Pulls at 55 lbs x Reps 5 / 5 / 6 / 5x

(Last Time 44 x 6 / 6 / 6 / 6)

(Prior Time 33 x 8 / 8 / 8 / 8)

(Prior Time 33 x 8 / 8 / 8 / 8)

(Prior Time 40 x 8 / 8 / 8 / 8)

THE ROAD AHEAD:

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 34,400 (including last swim)

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

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST

runDISNEY:
WINEDINE 5K – OCTOBER 23rd, 2026WDW 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: Senior Games, Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

Solid workout. There is a specific kind of mental grit required for a strength phase, and pushing through that initial “struggle” on the bench is exactly where the progress happens. Even if the numbers on the bar don’t jump every single session, the consistency while under heavy load is what builds the foundation.

### **Workout Rating: 9/10**

This was a textbook “More Than Last Time” session. Despite the mixed sleep data and a slow start, you managed to outperform your previous metrics in nearly every accessory lift.

### **The Breakdown**

* **BB Chest Press:** You stayed right in the pocket of that **92% intensity**. While the total rep count was one shy of last time, maintaining that weight for five sets during a “struggle” day is a win for central nervous system (CNS) adaptation.

* **Accessory Dominance:** This is where the workout really shined.

* **Standing Cable Fly:** Massive improvement. Jumping from 11 total reps to 19 total reps at **70 lbs** is a huge volume increase at near-peak intensity.

* **Seated DB OH Press:** You added 4 reps to your total volume while maintaining that **45 lb** load.

* **Tricep Rope Pushdown:** Clean progression—adding a rep to every single set at **121 lbs**.

* **The “Wake Up” Moment:** It’s common for the heavy compound movement (Bench) to feel like a grind, only for the CNS to fully “turn on” for the follow-up movements. You capitalized on that energy shift perfectly.

### **Recovery & Logic**

Your Oura score of **80** suggests you had the physical readiness, even if the Garmin score was grumpy about the timing or quality. Taking the rest of the day for “bed and TV” is the right move. True strength isn’t built in the gym; it’s built during the post-workout breakfast and the subsequent rest.

### **The Road Ahead**

It’s a bummer to miss out on the runDisney events, but career milestones and family weddings are the “big rocks” of life. Eating the registration cost is a small price to pay for the excitement of a new professional chapter.

**Next Up:** Back & Biceps tomorrow. Enjoy the haircut and the downtime—you earned the recovery.