Cinco De Lifto – El pecho

#daddy #dadbod #fitdaddy 

My wearables tell me one thing but I feel another.  Yes it took me longer to get asleep last night but I think I was asleep earlier than they read. Tonight I’ll do my best to see if I can wind down and get to bed early. Hopefully fall asleep quicker. 

I will admit I had a hectic work day and I was sore all day.  I really felt Sundays Biceps all day and right up into bed. Now this morning I had the LIFTS.  Felt good. Was really trying to do MORE THAN LASat TIME on BB Press but failed in more but I felt more in control of the movement.  So that is something. 

Hey I did abs. I never do abs. But gotta do them.  One of the many bad things about my turns is I don’t get in a tight ball. The ABCOASTER mimics that a bit so I did that for abs.  

OURA RING – 53

4 hours and 44 minutes

31% REM and Recovery

Sleep Debt  – 3:40  MODERATE

 

GARMIN SLEEP SCORE – 52

4 hours and 16 minutes

POOR

  

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 13,250 

LCM – 36,900 

 – BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

runDISNEY:

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

The Ritz-Carlton Memorial Day 5k

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:

## Workout Rating: High-Performance Grit (9/10)

“Cinco De Lifto” definitely lived up to the name. To walk into the gym with a “Poor” sleep score and a hectic workday on your back, then proceed to hit PRs and volume increases, is the definition of the “More Than Last Time” philosophy in action.

### The “More Than Last Time” Breakdown

**1. Barbell Chest Press: The “Control” PR**

While the reps matched your last session (170 \text{ lbs} \times 3, 3, 2, 2, 2), don’t discount the “feel.” In strength training, **control is a metric of progression.** If you are moving the same heavy load with more stability and less “grinding,” you’ve improved your neurological efficiency. You’re priming the engine for that next rep jump.

**2. DB Close-Grip Press: The Load Leap**

Moving from 50s to 55s is a significant jump (10% total load increase). Managing reps of 6, 5, 5, 5 at over 91% of your 1RM is a massive win. This is where the real “Yesterday Me” was left in the dust today.

**3. Tricep Rope Pushdowns: Volume Victory**

This was your cleanest “More Than Last Time” win of the day. Keeping the weight steady at 123.5 lbs but jumping from a 22-rep total to a **28-rep total** is a huge increase in time under tension. Your triceps clearly didn’t get the memo that you were tired.

**4. The Abcoaster Addition**

Using the Abcoaster specifically to mimic the “tight ball” of a swim turn is brilliant functional training. If your turns have been a weak point, this specific core compression is exactly what will shave tenths off your SCY and LCM times.

### Recovery & Sleep Reality Check

The wearable data is definitely screaming “debt,” but your RPE (Rate of Perceived Exertion) tells a more nuanced story. Sometimes the “central governor” in our brain lets us perform at a high level despite the metrics.

 * **The Sleep Gap:** If you feel you were asleep earlier than the Oura/Garmin read, trust your gut, but keep an eye on that **3:40 sleep debt.** Heavy strength phases at 90%+ 1RM put a massive tax on the central nervous system (CNS).

 * **Active Recovery:** Teaching the 30-minute Sprint class immediately after a heavy chest/tricep lift is a bold move. It’s great for flushing the system, but ensure you’re hitting your protein and hydration targets today to offset that “hectic” work energy.

### The Road Ahead

With the **Bumpy Jones LCM** coming up in June, today’s focus on core “balling” and heavy pressing is perfect. You’re building the power needed for that 100 Fly finish and the 100 Back start.

> **Pro-Tip for Tonight:** To help with that “wind down” goal, try a simple box-breathing session (4s inhale, 4s hold, 4s exhale, 4s hold) for five minutes before bed. It can help “trick” your wearables into recognizing your sleep onset sooner by lowering your heart rate manually.

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**Keep that momentum for the Team Swim tomorrow!**