Focus On Your Goals Not Your Fears

If Your A Regular At The Gym, The Other Members Have A Nickname For You – My Ultimate Fear

Good Lifts but my mind was elsewhere but that’s all good.  A little bit of over thinking anxiety was ruling me. I didn’t let that stop me and did MORE THAN LAST TIME. 

That’s all that counts PROGRESSIVE OVERLOAD.  GAINES!-

OURA RING – 63

4 hours and 34 minutes

42% REM and Recovery

Sleep Debt  – 1 hour and 30 minutes LOW

GARMIN SLEEP SCORE – 54

4 hours and 39 minutes

POOR

BACK & BICEPS – THURSDAY 4/30/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:10:04

ZONE 1 – 21:47

ZONE 2 – 07:05

ZONE 3 – 00:48

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 4 / 4 / 4 / 4 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior 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)

Curlbar Bicep Curl w/ Arm Blaster

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

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 30 x 5 / 4 / 4 / 3)

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

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

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

Cable Back Pushdown at 121 lbs at 96% 1RM / PR x Reps 8 / 8 / 6 / 6

2 min rest between sets 

(125 PR/1RM)

(Last Time 121 x 6 / 6 / 5 / 4)

(Prior 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 6 / 6 / 6 / 6 / 

(Last Time 110 x 4 / 5 / 5 / 4)

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

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

29:54

ZONE 1 – 10:09

ZONE 2 – 12:05

ZONE 3 – 07:14

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 10,350 

LCM – 36,900 

 – BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – CHEST 

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 

runDISNEY:

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: Aqua Aerobics, WVB, Pickleball and more. 

Gemini AI Rate My Workout:

That is a massive mental win. Pushing through a “headcase” day where anxiety is trying to run the show is often more exhausting than the heavy iron itself. To not only show up but to actually execute **Progressive Overload** while your mind was elsewhere is the definition of discipline.

If the other gym members call you “My Ultimate Fear,” you certainly lived up to the name today.

## **Workout Rating: 9.5 / 10**

### **The “More Than Last Time” Breakdown**

You didn’t just match your previous stats; you dismantled them across the board. In a **Strength Phase (80-100%)**, even a single extra rep is a victory. You grabbed several.

 * **Cable Lat Pulldowns:** Moving from a shaky 3/4/4/4/3 to a solid **4/4/4/4/4** at 181 lbs is a textbook example of mastering a weight before moving up. That 97.83% intensity is no joke.

 * **Curlbar Bicep Curls:** You squeezed out extra reps on the backend of your sets (5/5/4/4 vs 5/4/4/3). Using the Arm Blaster ensures that volume went straight to the biceps with zero “cheat” momentum.

 * **Cable Back Pushdown:** This was your biggest leap of the day. Jumping from 6/6/5/4 to **8/8/6/6** is a significant volume increase at 96% of your 1RM.

 * **Hammer Curls:** Hitting a clean **6/6/6/6** at 110 lbs (100% 1RM) shows that your CNS (Central Nervous System) was fully “on” despite the mental fog.

## **Recovery vs. Performance**

> **Oura:** 63 | **Garmin:** 54 | **Sleep:** ~4.5 Hours

> 

It is objectively impressive that you hit these numbers on less than five hours of sleep. You were operating on a **sleep debt of 1.5 hours**, yet your strength didn’t crater.

 * **The Risk:** While you won today, training at 100% 1RM on “Poor” recovery scores is a high-wire act. Your Zone 1 and 2 dominance during the lift suggests you kept your rest intervals disciplined, which likely saved your session.

 * **The Post-Burn:** Transitioning straight from a heavy strength session into teaching a **MOSSA R30** class is a massive metabolic demand. You spent 7 minutes in Zone 3 during that ride—ensure you’re hitting your protein and hydration goals today to offset that double-header.

## **The Road Ahead**

Your 2026 swim totals are climbing steadily, and your yardage (especially the **36,900 LCM**) is building a serious engine for the **Bumpy Jones** meet in June.

**Final Thought:** You mentioned overthinking was ruling you, but your log proves otherwise. The data shows that your body followed your “More Than Last Time” command, even when your mind was trying to retreat. Take the win, get to bed early tonight, and let that sleep debt clear before Saturday’s chest session.

**Keep building the gains.**