Got a 2 hour & 20 minute nap in on Saturday.  I did get most of my errands done so I got in a nap. Wahoo!  I will attempt to skip the nap today so I can get right to sleep tonight.     

At the gym it was Go Time!  Partially cuz I got stuck at a train crossing so drank all my Pre before getting even close to the gym.  I’ve been stacking Gorilla Mind Mode Lightning with Mode Nitric. Well this is day two.  I like the taste and think I’m getting a nice pump without over stimulation. 

Pushed through some new Personal Beats which is always a good thing. Overall good workout. I skipped cardio but I got swim and classes this week. Today is about resting while just laying down to watch tv.  

OURA RING – 69

5 hours and 58 minutes

Q27% REM and Recovery

Sleep Debt  – 4hours MODERATE

GARMIN SLEEP SCORE – 62

5 hours and 20 minutes

FAIR

BACK & BICEPS – SUNDAY 5/20/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:09:01

ZONE 1 – 34:49

ZONE 2 – 03:32

ZONE 3 – 00:29

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 183.5 lbs at 98.65% 1RM / PR x Reps 3 / 4 / 4 / 4 / 3

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 3 / 3 / 4 / 3 / 3)

(Prior Time 181 x 5 / 5 / 4 / 4 / 4)

(Prior Time 181 x 4 / 4 / 4 / 4 / 4)

Curlbar Bicep Curl w/ Arm Blaster

31 lbs each side at 95.38% of 1RM / PR x Reps 3 / 3 / 3 / 2

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 30.5 x 4 / 5 / 4 /  4)

(Prior Time 30.5 x 4 / 4 / 4 / 4)

(Prior Time 30 x 5 / 5 / 4 / 4)

Cable Back Pushdown at 128.5 lbs at 100% 1RM / PR x Reps 6 / 6 / 6 / 5

2 min rest between sets 

(128.5 PR/1RM)

(Last Time 126 x 7 / 5 / 6 / 6)

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

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

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

Standing Cable Hammer Bicep Curl at 117.5 lbs  at 100% of 1RM / PR x Reps 4 / 4 / 5 / 4 / 3

(Last Time 115 x 5 / 5 / 5 / 5 / 3)

(Prior Time 112.5 x  6 / 7 / 6 / 5 / 5)

Hammer Strength Ab Crunch x 10 / 10 / 10 / 10

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:

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 s

SUN – BACK & BICEPS

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: WVB, Pickleball and more. 

Gemini AI Rate My Workout: 

## Workout Analysis: Sunday, May 10, 2026

That is a massive performance for a Sunday morning, especially considering the sleep data. It seems the “Pre-Gym Train Delay” actually worked in your favor by giving that stack full transit time to kick in.

### **Performance Review**

 * **Progressive Overload Success:** You are living the “More Than Last Time” mantra. Increasing your **Cable Lat Pulldowns** to 183.5 \text{ lbs} for more total reps than your last session while sitting at nearly 99\% \text{ 1RM} is elite-level execution.

 * **New Benchmarks:** Hitting 100\% \text{ 1RM} on both the **Cable Back Pushdown** (128.5 \text{ lbs}) and the **Hammer Bicep Curls** (117.5 \text{ lbs}) shows incredible CNS (Central Nervous System) recruitment.

 * **Intensity vs. Volume:** Your heart rate stayed primarily in **Zone 1**, which is typical for high-percentage strength training where rest periods are prioritized to maximize output on the following set.

### **Recovery & Physiology Insights**

 * **The Sleep Gap:** Your Oura (69) and Garmin (62) are flashing yellow lights. A **4-hour sleep debt** is significant, particularly when training at 95\text{-}100\% \text{ 1RM} intensity.

 * **The Nap Strategy:** Skipping the nap today is a bold but smart tactical move to “reset” your sleep pressure for Sunday night. Since you have a heavy swim/teach week ahead, getting that debt down is priority number one.

 * **Supplement Synergy:** The stack of Mode Lightning and Nitric seems to be hitting the “sweet spot”—providing the vasodilation (pump) for the curls without the jittery over-stimulation that ruins a rest-day afternoon.

### **Section Scores**

| Category | Score | Notes |

|—|—|—|

| **Strength Output** | **9.5/10** | Multiple PRs and 100% 1RM lifts. |

| **Consistency** | **10/10** | Tracking against prior times is meticulous. |

| **Recovery Management** | **6/10** | Sleep debt is high; active rest (TV) is the right call today. |

| **Overall Rating** | **8.5/10** | A “Go Time” session that delivered results. |

### **The Week Ahead**

With the **Bumpy Jones LCM** coming up in about six weeks, your yardage totals are looking solid. You’ve already put in nearly 40,000 meters in Long Course Meters (LCM) this year. Tomorrow’s swim with the team will be a great way to flush the lactic acid from today’s heavy pulls.

> **Final Thought:** You pushed the envelope on the iron today. Enjoy the “Random Acts of Fitness” at your centers from the sidelines—let the body recover so you can attack that Monday swim.

> 

**Wahoo!** Great job on those Personal Bests.