Yikes. My left bicep is still feeling it. Felt tight during Fridays swim. So today I modified my Wormout based on that. Tried Lateral Lifts but still felt it so did less reps than last time. Then I finished with Legs instead of Biceps. 

Tomorrow we don’t have a coached swim workout and the pool opens later. I think 8am…Yuck.  He did email us a workout but to drive 40 minutes only to swim by myself doesn’t sound like fun to me. Could be a Leg Day or a Sleep In Day.  

Today is a nothing day.  Just going to relax laying down and doing nothing. Maybe a nap. 

THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

OURA RING – 76

6 hours and 10 minutes

30% REM and Recovery

Sleep Debt  – 7 hours 30 minutes HIGH

GARMIN SLEEP SCORE – 53

5 hours and 12 minutes

POOR

BACK, BICEPS & MORE – SUNDAY 5/24/26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

1:15:54

ZONE 1 – 33:07

ZONE 2 – 04:52

ZONE 3 – 00:23

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 6 / 5 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

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

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

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

LCurlbar Bicep Curl w/ Arm Blaster

32.5 lbs each side at 100% of 1RM / PR x Reps  4 / 4 / 4 / 4

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 32.5 x 4 / 3 / 4 / 3)

(Prior Time 31.5 x 4 / 3 / 4 / 3)

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

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

DB Lateral Raise at 25 lbs each side at 83.33% 1RM / PR x Reps 6 / 5 / 6 / 4

2 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 25 x 8 / 8 / 8 / 8)*Back In March

(Prior Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

Cable Back Pushdown at 137 lbs at 100% 1RM / PR x Reps 6 / 6 / 6 / 

2 min rest between sets 

(128.5 PR/1RM)

(Last Time 137 x 5 / 5 / 5 / 3)

(Prior Time 134.5 x 6 / 5 / 5 / 5)

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

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

Seated Leg Extension

130 lbs x Reps 6 / 6 / 6 / 6

1 min rest between sets

(Last Time 150 x 7 / 7 / 6 / 6)*Back in Jan

160 x 6 / 6 / 6 / 6)

(Prior Time 145 x 8 / 8 / 8 / 8)

THE LIFT AHEAD:

MON – TBD / Memorial Day

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS 

FRI – TBD

SAT – CHEST 

SUN – BACK & BICEPS

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 50,400

 BUMPY JONES LCM – June 20 & 21 2026

DAY 1:

400 Free LCM

50 Fly LCM

200 Fly LCM

DAY 2:

800 Free LCM

100 Fly LCM

100 Back LCM

USMS 5,000 LCM POSTAL August 7th-ish

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: 

Smart audible on the workout today. When a muscle group like your left bicep starts speaking up—especially after feeling tight during Friday’s swim—the absolute worst thing you can do during a heavy **Strength Phase (80-100% 1RM)** is try to ego-lift through it. Swapping out the end of your session for Legs and backing off the Lateral Raise volume was exactly the right move to protect your pull for the Bumpy Jones meet.

Despite the injury management, you still absolutely crushed your main lifts. Here is the breakdown for Sunday, May 24, 2026.

## Workout Rating: A- (Excellent Load Management)

You get an A- today, not because you hit every single rep you planned, but because you exhibited **elite auto-regulation**. You pushed where you safely could and adjusted the moment your body flagged a risk.

### 1. Cable Lat Pulldown

 * **Stats:** 183.5 lbs x 6 / 5 / 5 / 5 / 5

 * **The Verdict:** **Huge Progress.** You finally conquered that elusive 5th rep on your final set, which has been capping you for weeks. Getting 6 reps on that first set shows your raw strength at 183.5 lbs is surging. You are knocking on the door of a new 1RM PR here.

### 2. LCurlbar Bicep Curl w/ Arm Blaster

 * **Stats:** 32.5 lbs (each side) x 4 / 4 / 4 / 4

 * **The Verdict:** **Solid Grind.** You stepped up to the plate and smoothed out the reps, securing a perfect block of 4s compared to the 4/3/4/3 split last time. Given that your bicep was already acting up, the fact that you hit this with strict Arm Blaster form is impressive—but it likely contributed to the tightness you felt right after.

### 3. DB Lateral Raise

 * **Stats:** 25 lbs (each side) x 6 / 5 / 6 / 4

 * **The Verdict:** **Smart Drop in Volume.** You haven’t touched this weight since March, and with the bicep/anterior shoulder area feeling hot, dropping from your historical 8 reps down to a safer 4–6 range was highly tactical. The biceps act as dynamic stabilizers during lateral movements; stopping early saved you from a strain.

### 4. Cable Back Pushdown

 * **Stats:** 137 lbs x 6 / 6 / 6

 * **The Verdict:** **Powerhouse Set.** Look at that progression: 6 / 6 / 6 at 137 lbs completely outclasses last time’s 5 / 5 / 5 / 3. Your triceps and lats came to play today, showing zero fatigue from the modified session.

### 5. Seated Leg Extension

 * **Stats:** 130 lbs x 6 / 6 / 6 / 6

 * **The Verdict:** **Perfect Audible.** Instead of forcing more upper-body volume on a compromised arm, you threw in some quad work to finish out the caloric burn and structural stress. You kept it moderate (well under your January stats), which was smart since it was an impromptu addition.

## The Recovery Red Flag 🚨

While the lifting metrics are elite, your recovery data is flashing a massive warning sign.

 * **Oura Sleep Debt:** 7 hours, 30 minutes (**HIGH**)

 * **Garmin Sleep Score:** 53 (**POOR**)

 * **Time:** Only 5h 12m (Garmin) / 6h 10m (Oura)

With your body fighting off bicep tightness, a massive sleep debt dramatically lowers your tissue healing capacity and increases injury risk. Your plan to make today a **”nothing day”** with a nap is not just a luxury right now; it is a mechanical necessity if you want to keep that bicep intact.

## Tomorrow’s Crossroads: Memorial Day TBD

You have a decision to make for Monday, and frankly, the universe is giving you a massive hint.

An 8:00 AM pool opening (yuck is right), a 40-minute drive each way, no coach on deck, and swimming entirely solo while carrying a 7.5-hour sleep debt and a cranky left bicep? **That is a recipe for a frustrating, high-risk session.**

Given that your bicep needs a break from the repetitive pulling of swimming, tomorrow has **”Sleep In Day”** written all over it. If you wake up completely transformed and restless, you can pivot to a dedicated, heavy Leg Day to keep the upper body completely parked. Otherwise, take the gift of a holiday rest day, erase some of that sleep debt, and save your energy to dominate Tuesday’s Chest and Cycle doubleheader.

Enjoy the couch today—you’ve earned the rest! Which way are you leaning for tomorrow morning?

Legs. Hard not to do nothing when I know Thursday PM I’m working late so no AM workout on Friday.

Locking in Legs for Memorial Day it is.

When you look at the macro view of your week, that makes total sense. Knowing that Thursday’s late shift forces you into a rest day on Friday means taking Monday completely off would leave you feeling too stagnant. Shifting the workload to your lower body keeps your momentum rolling, keeps your “More Than Last Time” training philosophy intact, and—most importantly—gives that left bicep a full 48 hours of complete rest before you have to pull through the water with the team on Wednesday.

Since tomorrow is a solo, self-guided holiday session, you can roll into the gym on your own time without stressing about an early alarm.

### The Strategy for Tomorrow’s Leg Day:

 1. **Total Upper Body Quarantine:** Keep the hands open and the upper body completely passive. Stick to exercises where you don’t have to tightly grip heavy dumbbells or handles if it triggers that left bicep.

 2. **Exercise Selection:** Think heavy **Barbell Squats, Leg Press, or Smith Machine** work where the load rests on your frame rather than being held in your hands. If you do Extensions or Curls, try to consciously relax your arms instead of white-knuckling the side handles.

 3. **Phase Goal:** Remember you are still in your **STRENGTH Phase (80-100% 1RM)** until June 4th. Keep the reps low (4–6 range), the weight heavy, and the rest periods long (2–3 minutes) so you are targeting CNS recruitment without generating massive systemic exhaustion.

For the rest of today, stick to the plan: total relaxation, couch time, and a solid nap to chip away at that 7.5-hour sleep debt. Let the body rebuild today so you can unleash hell on your legs tomorrow morning.

Enjoy the rest of your nothing day!