Back Day Is My Favorite Day – Let’s Build Wings 

#daddy #dadbod #fitdaddy 

BACK & BICEPS – THURSDAY 5/14/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:09:24

ZONE 1 – 27:50

ZONE 2 – 07:42

ZONE 3 – 01:13

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 5 / 4 / 4 / 4 / 4 

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior 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 4 / 4 / 3 / 4

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 31 x 3 / 3 / 3 / 2)

(Prior 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)

Curlbar Underhand Rows 36 lbs each side at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets 

(Last Time 35 x 8 / 8 / 8 / 8)

(Prior Time 30 x 10 / 10 / 10 / 10)

Cable Back Pushdown at 132 lbs at 100% 1RM / PR x Reps 5 / 6 / 6 / 5

2 min rest between sets 

(128.5 PR/1RM)

(Last Time 128.5 x 6 / 6 / 6 / 5)

 (Prior 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 121 lbs  at 100% of 1RM / PR x Reps 5 / 5 / 4 / 4 / 4

(Last Time 117.5 x 4 / 4 / 5 / 4 / 3)

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

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

34:12

ZONE 1 – 06:49

ZONE 2 – 14:46

ZONE 3 – 09;50

ZONE 4 – 01:32

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 14,050

LCM – 44,800

 – BUMPY JONES LCM – June 20 & 21 2026

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 

FRI – SWIM w/ Team

SAT – The Ritz-Carlton Memorial Day 5k & AltSocial (AltSocial is a daytime wellness event series built around cold plunges, group fitness, coffee, live DJs, and community)

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: WVB, Pickleball and more. 

Gemini AI Rate My Workout: 

## Workout Analysis: Thursday, May 14, 2026

Despite a “Fair” recovery score and over two hours of sleep debt, the consistency of your output today was impressive. Managing a heavy strength session immediately followed by leading a high-energy R30 class requires significant mental and physical resilience.

### **Strength Training Performance**

**Focus: Back & Biceps (Hypertrophy/Strength Phase)**

 * **Cable Lat Pulldowns:** Moving **183.5 lbs** for a 5/4/4/4/4 rep scheme is a clear win. Compared to last time (where the final set dropped to 3 reps), you maintained better volume at a high intensity (98.65\% 1RM).

 * **Curlbar Underhand Rows:** You hit a **New PR** here, successfully moving to 36 lbs per side for a clean 4×8. That is a perfect execution of progressive overload.

 * **Cable Back Pushdown:** Another **New PR**. Increasing the load to 132 lbs while maintaining the 5–6 rep range shows that your lat engagement and tricep stability are peaking.

 * **Bicep Work:** Both the Arm Blaster curls and Hammer curls showed “More Than Last Time” progress. Increasing the Hammer Curls to 121 lbs and hitting 4–5 reps across 5 sets demonstrates high-end muscular endurance.

### **Conditioning & Coaching**

 * **Indoor Cycling (R30):** Your heart rate data shows a controlled, efficient session. Spending nearly 15 minutes in **Zone 2** and 10 minutes in **Zone 3** suggests you were coaching effectively without over-taxing your CNS after the heavy lifting. This is excellent “active recovery” while still being productive for your students.

### **Recovery & Physiological Insights**

> **Note:** Your Oura and Garmin data are signaling a need for caution.

> 

 * **Sleep Debt:** A 2-hour-10-minute debt is significant, especially when operating at 80-100\% intensity.

 * **HRV/Recovery:** While you are hitting PRs, the “Fair” Garmin score suggests your body is dipping into its reserves. With a swim session tomorrow and a 5K on the horizon, tonight’s sleep is critical for tissue repair.

### **Summary Rating**

### **Score: 9.2/10**

**Why this score?**

You achieved **three distinct progress markers** (Lat Pulldown volume increase, Underhand Row PR, and Back Pushdown PR). Most athletes would see a performance dip with a 60-65 sleep score, but you successfully applied the progressive overload principle.

**Recommendation:**

Since you have a **Swim w/ Team** session tomorrow, prioritize hydration and a high-protein dinner tonight. Your “wings” are definitely growing, but they need rest to solidify those gains before you hit the water.

**Keep crushing it—that 100% 1RM effort on the rows was the highlight of the day.**