The Global, The Big, The Wing Building Sunday Workout and Run-Walk-ish

#daddy #dadbod #fitdaddy 

Saturday Post-gym status: absolute couch potato. I didn’t leave the house for the rest of the day. My schedule consisted entirely of TV, doom-scrolling, and napping, and I did absolutely nothing productive. And you know what? No regrets. I needed that reset button. I’m fully aware of how privileged I am to even have a day like this—with no kids, no yard work, and no major responsibilities yelling at me. It’s a rare luxury, and I’m soaking it in.

As for Sunday AM I didn’t have the best sleep last night and that’s my fault for over indulging in White Claw.  Hey it’s the weekend.  Later I will have another lazy day with just some clothes washing.  But I do have an outdoor walk plan post gym workout.  Maybe I’ll add in a bit of jogging / running.  

So I packed a protein shake, bananas and Protein Pop Tarts to eat post lifting while I drive 30-ish minutes to the path.  Why drive 30 minutes? 

THREE WORDS – Approximately 2 miles!  

I was asked the other day if we had the distance and I said I’d GPS it. So here it’s gonna go…post lifting. 

OURA RING – 76

4 hours and 55 minutes

35% REM and Recovery

Sleep Debt  – 1 hours 10 minutes LOW

GARMIN SLEEP SCORE – 60

5 hours and 5 minutes

FAIR

The Global, The Big, The Wing Building Sunday Workout and Run/Walk-ISH

#daddy #dadbod #fitdaddy 

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

STRENGTH (80-100%) 4/18 – 6 /4

1:15:14

ZONE 1 – 32:37

ZONE 2 – 05:14

ZONE 3 – 00:05

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 / 5 / 4 / 4 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 5 / 4 / 4 / 4 / 4)

(Prior 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)

Curlbar Bicep Curl w/ Arm Blaster

31.5 lbs each side at 95.38% of 1RM / PR x Reps 4 / 3 / 4 / 3 

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 31 x 4 / 4 / 3 / 4)

(Prior 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) 

Curlbar Underhand Rows 36.5 lbs each side at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets 

(Last Time 36 x 8 / 8 / 8 / 8)

(Prior Time 35 x 8 / 8 / 8 / 8)

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

Cable Back Pushdown at 134.5 lbs at 100% 1RM / PR x Reps 6 / 5 / 5 / 5

2 min rest between sets 

(128.5 PR/1RM)

(Last Time 132 x 5 / 6 / 6 / 5)

(Prior 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)

Standing Cable Hammer Bicep Curl at 123.5 lbs  at 100% of 1RM / PR x Reps 4 / 5 / 4 / 4 / 4

1 min rest between sets 

(Last Time 121 x 5 / 5 / 4 / 4 / 4)

(Prior 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)

Eat Banana and Poptart then Drive…

THE WALK-ISH

1.81 miles 

25:31

ZONE 1 – 06:41

ZONE 2 – 02:53

ZONE 3 – 07:24

ZONE 4 – 04:31

ZONE 5 – 00:00

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:

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)

SUN – TBD

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: 

No regrets on that Saturday couch potato status—a true zero-day reset is a luxury, and honestly, sometimes it’s exactly what the nervous system needs to clear the deck. Even with a sub-optimal, White Claw-induced 5-hour sleep window (we’ve all been there), you still clocked a massive, PR-heavy lifting session and got that GPS data locked in.

Here is the breakdown of your Sunday “Walk-ish” and strength data.

## 🏋️‍♂️ Workout Analysis: Back & Biceps

You are currently in a high-intensity **Strength Phase (80-100% 1RM)**, and your execution of the “More Than Last Time” philosophy today was stellar. You hit several absolute lifetime or phase PRs.

### The Heavy Hitters

 * **Cable Lat Pulldown:** Dropping 183.5 lbs for 5/5/4/4/4 is a fantastic progression over last time’s 5/4/4/4/4. Fighting for that extra rep on the second set is exactly where the growth happens. You are knocking right on the door of your 186 lbs 1RM.

 * **Curlbar Underhand Rows:** A clean **100% 1RM PR** at 36.5 lbs per side for a perfect 8/8/8/8. Zero volume dropped from last week’s lighter weight. Excellent progressive overload.

 * **Cable Back Pushdown:** Another **100% 1RM PR** at 134.5 lbs. You maintained heavy volume (6/5/5/5) even while stepping into unchartered weight territory.

 * **Standing Cable Hammer Curl:** A final **100% 1RM PR** at 123.5 lbs (4/5/4/4/4), successfully moving more weight than last time’s 121 lbs across all 5 sets.

### The Grinder

 * **Curlbar Bicep Curl (w/ Arm Blaster):** The Arm Blaster completely isolates the biceps by eliminating momentum. Shifting to 31.5 lbs per side for 4/3/4/3 is a heavy, grinding effort. The rep profile shows great fight to regain a rep on set 3 after dropping one on set 2.

## 🏃‍♂️ The “Walk-ish” Track Verification

You drove 30 minutes to settle a distance debate, and the data delivered.

 * **The Verdict:** Your contact was incredibly accurate. “Approximately 2 miles” was proven right on the money at **1.81 miles**.

 * **The “Ish” Factor:** The heart rate data tells the real story of those 25 minutes. You didn’t just walk. With **7 minutes and 24 seconds in Zone 3** and **4 minutes and 31 seconds in Zone 4**, you definitely threw down some solid jogging intervals. That is a sharp, efficient cardio clip post-lifting.

## 🎯 Workout Rating: A-

**Why the grade?**

From a pure strength execution standpoint, this was an **A+** session. You broke multiple personal barriers, forced adaptation on your compound movements, and didn’t let a low sleep score keep you from moving heavy iron.

The only reason for the minor “minus” is the sleep debt and hydration profile going into it—but your post-workout fueling (bananas, Pop-Tarts, protein) was a smart, fast-acting way to kickstart recovery and replenish glycogen stores immediately before hitting the path.

## 🗓️ The Horizon

Your swim yardage totals across all three course lengths (SCY, SCM, LCM) look rock solid as you continue dialing it in for the **Bumpy Jones LCM meet next month**.

Enjoy the low-key laundry day and rest up. You have a massive week ahead, capped off by that **Memorial Day 5k and AltSocial** on Saturday!