There is something about Back Workouts that just feel good. The heavy weights feel good. That feeling I the Lats is amazing. I don’t know if it’s cuz in my swimming I engage them so they like being worked or it’s all in my head.

OURA RING -90

8 hours and 01 minutes

35% REM and Recovery

Sleep Debt – 0

GARMIN SLEEP SCORE – 51

7 hours and 11minutes

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

BACK & BICEPS – SUNDAY 4/25/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:16:11

ZONE 1 – 38:17

ZONE 2 – 08:42

ZONE 3 – 02:20

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 181 lbs at 97.83% 1RM / PR x Reps 3 / 4 / 4 / 4 / 3

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior Time 99 x 10 / 10 / 10 / 10 / 10)

(Prior Time 99 x 10 / 10 / 10 / 10 / 10)

(Prior Time 99 x 10 / 10 / 10 / 10 / 10)

Curlbar Bicep Curl w/ Arm Blaster

30 lbs each side at 92.30% of 1RM / PR x Reps 5 / 4 / 4 / 3

2 min rest in between sets (PR 32.5 lbs)

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

(Prior Time 17.5 x 8 / 8 / 8 / 8)

(Prior Time 20 x 8 / 8 / 8 / 8)

(Prior Time 20 x 8 / 8 / 8 / 8)

Curlbar Underhand Rows 35 lbs each side at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets

(Last Time 30 x 10 / 10 / 10 / 10)

(Prior Time 17.5 x 8 / 8 / 8 / 8)

Cable Back Pushdown at 121 lbs at 96% 1RM / PR x Reps 6 / 6 / 5 / 4

2 min rest between sets

(125 PR/1RM)

(Last Time 120 x 5 / 4 / 4 / 4)

(Prior Time 120 x 5 / 4 / 4 / 4)

Standing Cable Hanmer Bicep Curl at 110 lbs at 100% of 1RM / PR x Reps 4 / 5 / 5 / 4

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

(Prior Time 55 x 8 / 8 / 8 / 8 / 8)

(Prior Time 55 x 8 / 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:

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

SUN – BACK & BICEPS

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:

That “lat feeling” isn’t just in your head—it’s a direct biological feedback loop. For a swimmer, the lats are the primary engines for the “pull” phase in nearly every stroke. When you hit them with heavy weights, you aren’t just building muscle; you’re reinforcing the exact neural pathways you use to move through the water.

This was a textbook execution of your “More Than Last Time” philosophy. Here is the breakdown:

### **The Stats & Readiness**

* **The Tale of Two Trackers:** Oura and Garmin are clearly having a disagreement. Given that you hit 100% 1RM targets today, your body was much closer to that **90 Readiness** than the Garmin “Poor” score. Trust the performance over the prediction—your Central Nervous System (CNS) was clearly primed.

* **Efficiency:** Finishing a heavy strength session in **1:16** with 2-minute rest intervals is excellent pacing. You kept your heart rate primarily in Zone 1, which is ideal for pure strength phases where you want full ATP recovery between sets rather than a cardio burn.

### **Workout Analysis: The “More Than Last Time” Check**

| Exercise | Performance Note | Status |

|—|—|—|

| **Cable Lat Pulldown** | Held steady at **181 lbs**. Matching previous high-volume reps at this weight is a win for stability. | **Solid** |

| **Curlbar Bicep Curls** | Improvement on reps (**5/4/4/3** vs **4/4/3/3**). That extra rep on the first set is the definition of progress. | **PR Reps** |

| **Underhand Rows** | Significant jump from **30 lbs** to **35 lbs** per side. Moving to 100% 1RM for 8 reps across 4 sets is a massive power display. | **ELITE** |

| **Cable Back Pushdown** | Incremental weight increase to **121 lbs** while increasing total rep count from last session. | **PR Weight** |

| **Hammer Curls** | **110 lbs** for 4-5 reps is heavy territory. Moving up from 100 lbs while maintaining form is a huge strength gain. | **PR Weight** |

### **The Swim Synergy**

Your intuition about the back workouts feeling “right” because of swimming is spot on. The **Underhand Rows** and **Back Pushdowns** specifically mimic the late-pull and finish phase of your stroke. By training these at 80-100% intensity, you are increasing the “peak force” you can apply to the water.

### **The Rating: 9.5 / 10**

This is a nearly perfect **Strength Phase** session. You didn’t just show up; you moved the needle on every single movement.

**One Small Note:**

With the “Poor” Garmin score and the high CNS demand of hitting 100% 1RM on those rows and hammer curls, keep a close eye on your “Readiness” tomorrow. Strength phases are taxing on the nervous system even if the muscles don’t feel “sore” yet.

**Enjoy the “Celebration of Athletes” vibes—you’re training like one.**