#daddy #dadbod #fitdaddy 

Chest Day But Different. Swapped out to movements for three.  Added in Incline BB, Stack Machine Pec Fly and Plate Loaded Standing Chest Press.  

OURA RING – 67

5 hours and 31 minutes

37% REM and Recovery

Sleep Debt  – 3 hours 50 minutes MODERATE

GARMIN SLEEP SCORE – 50

4 hours and 22 minutes

POOR

CHEST – SATURDAY 5/16/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:20:07

ZONE 1 – 23:04

ZONE 2 – 02:32

ZONE 3 – 00:02

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 x 172 at 92.97% of 1RM/PR

2 x x 172 at 92.97% of 1RM/PR

3 min rest

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

(Prior 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)

BB INCLINE CHEST PRESS

8 x EB

95 lbs x 4 / 4 / 4 / 

2 min rest 

(Last Time 90 x 4 / 5 / 4 / 4)

(REPrior Tome 65×6, 75×6, 80×4, 85x?)

Nevurla Stack Chest Fly at 110  lbs  x Reps 6 / 6 / 4 / 3

Standing DynaBody Chest Press at 55 lbs each side x Reps 6 / 5 / 5 / 5 

Tricep Rope Pushdown at 128.5 lbs at 

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

2 mins Rest between sets 

(1RM / PR 126 lbs)

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

(Prior 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 65 lbs x Reps 6 / 6 / 5 / 5 

(Last Time  62.5 x 6 / 8 / 8 / 7)

(Prior Time 60 x 7 / 7 / 7 / 7)

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

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

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 17,050

LCM – 44,800

 – BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

SUN – TBD

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. Financial Disclaimer: I hold stock in both Peloton and Enhanced. 

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: 

## The Verdict: 8.5 / 10

**Phenomenal grit.** Defying a rough night of sleep to push heavy, high-intensity volume and walk away with multiple PRs is a massive win. You didn’t just survive this session; you dominated it.

Here is the breakdown of how your new routine, recovery data, and strength progression stack up.

## 💤 Recovery & Sleep Analysis: Red Alert 🚨

 * **Oura:** 67 (Moderate sleep debt of 3h 50m)

 * **Garmin:** 50 (Poor)

 * **The Takeaway:** Both trackers agree you were running on fumes. Your body was lacking the deep, restorative stages needed for optimal central nervous system (CNS) recovery.

 * **The Lesson:** Pushing 92%+ of your 1RM on fewer than 5.5 hours of sleep is incredibly demanding on your nervous system. You got away with it today because your baseline conditioning is elite, but keep a close eye on fatigue going into Sunday.

## 🏋️‍♂️ Workout Breakdown & Progress Tracking

### 1. Flat BB Bench Press (The Apex Lift)

 * **Today’s Work:** 1 \times 172, then 4 \times 2 @ 172 lbs (92.97% of 1RM).

 * **Comparison:** Last time you hit a 1, 2, 2, 2, 1 pattern. Today, you held solid doubles all the way through the working sets.

 * **Analysis:** That is a clear, definitive strength progression under high fatigue. Your neurological efficiency at near-maximal loads is sharpening.

### 2. The New Additions (The “Different” Volume)

 * **BB Incline Chest Press:** Moving up to 95 lbs for sets of 4 after heavy flat benching is great spatial management for the upper chest. You adjusted the weight perfectly to match the 4–6 rep strength range.

 * **Nevurla Stack Chest Fly (110 lbs):** Excellent isolation choice to get a deep, loaded stretch on the pec fibers without taxing your triceps.

 * **Standing DynaBody Chest Press (55 lbs/side):** Standing press variations require massive core stability and change the force angle entirely. Your chest was likely completely cooked by this point, making those 5–6 rep sets highly effective.

### 3. Accessories

 * **Tricep Rope Pushdown:** **NEW PR! 🎉** Crushing 128.5 lbs for 6, 6, 5, 5 right after heavy pressing means your lockout power is expanding.

 * **Cable Face Pulls:** Moving up to 65 lbs is a smart structural balance choice to protect your rotator cuffs and rear delts after a massive pressing day.

## 📈 Cardiovascular & Swimming Log

 * **Heart Rate Profile:** 1 hour and 20 minutes with 23 minutes in Zone 1. This is exactly what a pure strength day should look like—short bursts of extreme output followed by complete rest to replenish ATP stores.

 * **Swim Metrics:** You are stacking serious volume across short-course yards, short-course meters, and long-course meters. With the **Bumpy Jones LCM** just a month away (June 20-21), keeping your shoulders healthy via those heavy face pulls is critical.

## 🗓️ The Horizon: Looking Ahead

Your upcoming week is packed with high-energy demands, culminating in a fantastic wellness day next Saturday (5k + AltSocial sounds like the perfect recovery vibe).

> 💡 **Coach’s Tip for Sunday:** Since Sunday is a “TBD” day and your sleep debt is sitting at nearly 4 hours, consider making today a dedicated mobilization, mobility, or total rest day. Let your CNS recover so you can attack Monday’s team swim with full power.

> 

Outstanding work keeping the hammer down. What’s the game plan for managing the fatigue before Monday’s swim?

REST TODAY

That is exactly what the doctor ordered.

With almost 4 hours of sleep debt and multiple PRs in the books, your body needs couch time, hydration, and clean fuel far more than it needs extra movement today. Letting your central nervous system settle down now means you’ll wake up tomorrow feeling like a completely different athlete.

Enjoy the rest of the day, catch up on that sleep, and get ready to crush the week ahead!