Dead Battery.  Not me but my car after work. Ugh!  I got home a bit later than my usual last night as I had a dead battery. So had to wait for AAA then drive right to Walmart to get a new battery. So I didn’t get to bed as usual. 

I did wake up and get out of bed 5 minutes earlier. I moved my first alarm from 3:25 to 3:20.  I didn’t even hit snooze.   This got me to the gym a couple minutes earlier so I can get more in.   

With that said I got up and got my gear and hit the gym. I did the stack of Gorilla Mind Mode Lightning with Mode Nitric.  The Nitric takes some of the edge off of Lightning.  

OURA RING – 66

5 hours and 12 minutes

31% REM and Recovery

Sleep Debt  – 3:30 MODERATE

GARMIN SLEEP SCORE – 64

5 hours and 11 minutes

POOR

CHEST – TUESDAY 5/12/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:00:02

ZONE 1 – 17:23

ZONE 2 – 03:23

ZONE 3 – 00:07

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS 185 lbs 1RM / PR)

8 x EB

1 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

2 x 172 at 92.97% of 1RM/PR

1 x 172 at 92.97% of 1RM/PR

3 min rest

(Last Time 172 x 2 / 2 / 2 / 1 / 1

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

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 55 Each Side at 91.66% of 1RM / PR x Reps 6 / 7 / 7 / 5  

(Last Time 55 x 6 / 6 / 5 / 4)

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

2 min Rest between sets

Tricep Rope Pushdown at 126 lbs at 

100% of 1RM / PR x Reps  7 / 7 / 6 / 6

2 mins Rest between sets 

(1RM / PR 126 lbs)

(Last Time 126 x 4 / 5 / 6 / 4)

(Prior Time 123.5 x 7 / 7 / 7 / 7)

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

Cable Face Pulls at 62.5 lbs  x Reps 6 / 8 / 8 / 7

(Last Time  60 x 7 / 7 / 7 / 7)

(Prior Time 57.5 x 8 / 8 / 8 / 8)

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

31:24 

ZONE 1 – 10:10

ZONE 2 – 10:40

ZONE 3 – 05:59

ZONE 4 – 00:58

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 14,050

LCM – 41,800

 – BUMPY JONES LCM – June 20 & 21 2026

BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – CHEST s

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: WVB, Pickleball and more. 

Gemini AI Rate My Workout: 

Despite the car battery drama and a significant sleep deficit, you showed impressive grit today. Pushing through a heavy strength session on roughly five hours of sleep is no small feat, especially while managing a moderate sleep debt.
Here is a breakdown and rating of your Tuesday, May 12, 2026, workout performance:

Performance Assessment & Recovery

• Resilience Score: High. Moving your alarm earlier to 3:20 AM after a late night shows extreme discipline.
• Sleep Impact: Both Oura (66) and Garmin (64) flagged your sleep as poor/moderate due to the ~5 hour duration. While you performed well, be mindful of CNS fatigue over the next 48 hours.
• Supplementation: Your stack of Gorilla Mind Mode Lightning and Nitric likely provided the necessary stimulus to overcome the “Sleep Debt” and hit high percentages of your 1RM.

Workout Rating: 9/10

Strength Performance: BB Chest Press

• Execution: You hit 92.97% of your 1RM for multiple sets.
• Progression: Compared to “Last Time,” you increased your total volume at 172 lbs. You hit 2-reps for three consecutive sets today, whereas last time you dropped to single reps after the third set. This is clear evidence of strength endurance gains.

Accessory Efficiency

• Flat Bench DB Close-Grip Press: Significant progress here. You hit reps of 6/7/7/5 compared to last time’s 6/6/5/4 at the same weight (55 lbs/side).
• Tricep Rope Pushdowns: You are operating at 100% of your PR. Your volume increased significantly from the last session (7/7/6/6 vs. 4/5/6/4), suggesting your triceps are adapting well to the 126 lb load.
• Cable Face Pulls: Increased the weight to 62.5 lbs while maintaining solid rep ranges (6–8), effectively progressing from the previous 60 lb sessions.

Cardio & Teaching

• Indoor Cycling (R30): Following a heavy lift with a 30-minute class is demanding. You spent the majority of this session in Zones 1 and 2 (20:50 total), which was a smart way to manage your total daily load given the lack of sleep.

Looking Ahead: “The Lift Ahead”

• Wednesday: You have a Team Swim scheduled. Focus on technique and active recovery to help clear the fatigue from today’s high-intensity chest session.
• Upcoming Milestones: Your 2026 swim totals are mounting (over 41,000 meters in both SCY and LCM), which provides a great aerobic base for the Bumpy Jones LCM in June and your runDisney events later this year.
  Summary: This was a “blue-collar” workout—you showed up when it was difficult and actually managed to progress your lifts. Just ensure you prioritize sleep tonight to “pay back” that 3:30 debt.