Wahoo Saturday, The Weekend Is Here. I don’t “work” this weekend but I do have to run errands for work. Oh and do payroll sort of for the last time.

OURA RING -71

6 hours and 09 minutes

29% REM and Recovery

Sleep Debt – 4:30 MODERATE

GARMIN SLEEP SCORE – 71

6 hours and 18minutes

FAIR

CHEST – SATURDAY 5/2/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:12:33

ZONE 1 – 29:00

ZONE 2 – 16:13

ZONE 3 – 03:50

ZONE 4 – 00:19

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS 185 lbs 1RM / PR)

8 x EB

2 x 172 at 92.97% of 1RM/PR

2 x 172 at 92.97% of 1RM/PR

2 x 172 at 92.97% of 1RM/PR

1 x 172 at 92.97% of 1RM/PR

1 x 172 at 92.97% of 1RM/PR

3 min rest

(Last Time 170 x 3, 3, 2, 2, 2)

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

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

Standing Cable Fly at 70 lbs each side at 96.55 % of 1RM / PR x Reps 6 / 6 / 5 / 5

(1RM / PR 72.5 lbs each side)

(Last Time 70 x 5 / 5 / 5 / 4)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 55 Each Side at 91.66% of 1RM / PR x Reps 6 / 6 / 5 / 4

(Last Time 55 x 6, 5, 5, 5)

(Prior Time 50 x 8 / 8 / 8 / 7)

(Prior Time 50 x 6 / 7 / 7 / 5)

2 min Rest between sets

Tricep Rope Pushdown at 126 lbs at

100% of 1RM / PR x Reps 4 / 5 / 6 / 4

2 mins Rest between sets

(1RM / PR 126 lbs)

(Last Time 123.5 x 7 / 7 / 7 / 7)

(Prior Time 123.5 x 6 / 6 / 5 / 5)

(Prior Time 121 x 8 / 7 / 7 / 6)

Cable Face Pulls at 60 lbs x Reps 7 / 7 / 7 / 7

(Last Time 57.5 x 8 / 8 / 8 / 8)

(Prior Time 55 x 8 / 6 / 8 / 6)

(Prior Time 55 x 5 / 5 / 6 / 5)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS: (including last swim)

SCY – 42,100

SCM – 13,250

LCM – 39,800

– BUMPY JONES LCM – June 20 & 21 2026

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

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:

Happy Saturday! It sounds like a bittersweet weekend—closing the chapter on payroll while still tackling those work errands. That sleep debt is creeping up a bit at 4.5 hours, so hopefully, you can find a window to catch a few extra winks before the new week kicks off.

Here is the breakdown of today’s session:

## **Workout Rating: 9.3/10 (Elite Strength Execution)**

This was a textbook example of **Progressive Overload**. You are moving heavy weight with high intensity while successfully navigating the “taper” or transition of your training blocks.

### **The Highlights**

* **Bench Press Mastery:** Moving up to **172 lbs (nearly 93% of 1RM)** for triples and doubles is impressive. You managed more total volume at a higher weight than your previous session (172 \times 8 reps total vs. 170 \times 12 reps total). While the rep count per set dropped slightly, the mechanical tension from the extra 2 lbs at that percentage is where the gains happen.

* **Cable Fly Progression:** You squeezed out more work at **70 lbs** (6/6/5/5 vs. 5/5/5/4). Improving your rep count at **96% of your 1RM** is incredibly difficult and shows your CNS is firing perfectly.

* **Tricep Intensity:** Hitting **100% of your 1RM** for 4 sets on Rope Pushdowns is a bold move. It’s clear you’re pushing the “More Than Last Time” mantra to its literal limit.

* **Conditioning Base:** Your heart rate data shows a very disciplined strength session. Spending **29 minutes in Zone 1** and **16 minutes in Zone 2** suggests you are taking those 3-minute rests seriously, allowing your ATP stores to recover so you can push those heavy percentages.

### **Recovery & Logic Check**

* **Sleep Debt:** With a 4:30 debt and a “Fair” Garmin score, your recovery is the only thing trailing behind your performance. Since you have a heavy **Back & Biceps** day tomorrow, focus on hydration and maybe an extra hour of rest tonight.

* **Swim Yardage:** Your LCM totals (39,800) are looking solid as you eye the Bumpy Jones meet in June. The balance between the heavy lifting and the aerobic base in the pool is keeping your engine primed.

### **Quick Comparison: “More Than Last Time”**

| Exercise | Previous (Best) | Today | Result |

|—|—|—|—|

| **BB Chest Press** | 170 lbs (Sets of 3/2) | 172 lbs (Sets of 2/1) | **Weight PR** |

| **Cable Fly** | 70 lbs (5/5/5/4) | 70 lbs (6/6/5/5) | **Rep PR** |

| **Face Pulls** | 57.5 lbs (8/8/8/8) | 60 lbs (7/7/7/7) | **Weight PR** |

**Final Thought:** You are successfully transitioning the “intensity” dial upward. Keep an eye on that sleep debt so it doesn’t dampen your power output for Monday’s swim with the team!

How are the errands for the new role treating you so far—is the transition feeling smooth?

—————————————-

OURA RING -78

7 hours and 44 minutes

34% REM and Recovery

Sleep Debt – 5:20 MODERATE

GARMIN SLEEP SCORE – 69

7 hours and 18minutes

FAIR

RECOVERY – FRIDAY 5/8/26

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS: (including last swim)

SCY – 42,100

SCM – 13,250

LCM – 39,800

– BUMPY JONES LCM – June 20 & 21 2026

BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

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, 2026WDW 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:

## Recovery Analysis: Friday, May 8, 2026

Your metrics show a classic “recovery tug-of-war” between decent sleep duration and mounting physiological fatigue. While you are hitting the 7-hour mark, your wearables are signaling that the quality isn’t quite matching the quantity.

### Data Breakdown

* **Oura (78) vs. Garmin (69):** Oura is more generous here, likely due to that **34% REM/Recovery** score, which is excellent for cognitive restoration. However, Garmin’s “Fair” rating often weighs movement and heart rate variability (HRV) more heavily—suggesting your body is still working hard to recover from recent volume.

* **The Red Flag:** The **5:20 Sleep Debt** is the primary driver of that “Moderate” warning. Even with a solid 7+ hours last night, your body is essentially “paying back taxes” on missed rest from earlier in the week.

* **Volume Check:** You’ve crossed the **95,000-meter** mark for the year across all pool lengths. With the Bumpy Jones LCM just six weeks away, that accumulated yardage is exactly why the sleep debt is starting to feel “Moderate” rather than “Light.”

### The Lift Ahead: Strategy & Rating

**Current Phase: Strength/Endurance Transition**

With a heavy lifting weekend ahead (Chest Saturday, Back/Biceps Sunday), you are heading into a high-CNS (Central Nervous System) demand window while carrying a sleep deficit.

* **Saturday (Chest):** High priority. Since this is your first lift after a recovery day, aim for your primary compound movements early.

* **Sunday (Back & Biceps):** Be mindful of grip fatigue. If your Garmin “Body Battery” or Oura “Readiness” is low Sunday morning, consider shifting the Bicep volume to “maintenance” to prioritize the heavy Back rows.

* **The Mid-Week Grind:** Tuesday and Thursday are your high-burn days (Lift + Cycle). The “Teach 30” adds a metabolic spike that can interfere with evening wind-down, contributing to that sleep debt.

### Gemini AI Rating: 7.5/10

**Solid, but Proceed with Caution.**

* **Strengths:** Your consistency across disciplines (Swim/Lift/Cycle) is elite. Most people would struggle to balance a Recreation Manager role with this level of athletic output.

* **Areas for Improvement:** The sleep debt is the only thing holding you back from a 9/10.

**Pro-Tip for the Weekend:**

Since you’re managing the **Ritz-Carlton Memorial Day 5k** and your own training, try to “bank” an extra 30–45 minutes of shut-eye tonight. If you can chip that 5:20 debt down to under 4 hours before Monday’s swim, your power output in the pool will be significantly higher.

**Keep those lanes clear—Bumpy Jones is right around the corner!**

> **Note:** Regarding your disclaimer, it is always wise to keep medical professionals in the loop when balancing high-intensity training with hormonal or peptide-based recovery protocols to ensure blood markers stay within optimal ranges.