Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

Current status: Still marinating my summer body.

It’s Tuesday and I got the gym to myself again. Damn…guess I’m the only one who didn’t get thier summer body yet.  

THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

Two more Strength Chest Days left of this Strength Phase.  I did modify my workout today to protect my left Bicep.  Hoping it’s feeling good tomorrow for swim.  If I hit the gym Thursday it’ll be a COMBO: BACK & LEG DAY or it’ll be a swim day. 

OURA RING – 64

5 hours and 43 minutes

28% REM and Recovery

Sleep Debt  – 4 hours 30 minutes MODERATE

GARMIN SLEEP SCORE – 73

7 hours and 10 minutes

FAIR

CHEST – TUESDAY 5/26 /26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

1:09:13

ZONE 1 – 14:59

ZONE 2 – 04:11

ZONE 3 – 01:36

ZONE 4 – 00:13

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS 185 lbs 1RM / PR)

8 x EB

3 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

2 x 172 at 92.97% of 1RM/PR

3 min rest

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

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

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

Standing DynaBody Chest Press at 55 lbs each side x Reps 8 / 7 / 8 / 7

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

Tricep Rope Pushdown at 131.0 lbs  at 

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

2 mins Rest between sets 

(1RM / PR 126 lbs)

(Last Time 128.5 x 7 / 7 / 6 / 6)

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

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

Cable Face Pulls at 71 lbs x Reps 6 / 6 / 6 / 6

(Last Time  68.5 x 8 / 7 / 6 / 6)

(Prior Time 66 x 6 / 6 / 5 / 5)

(Prior Time 62.5 x 6 / 8 / 8 / 7)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

29:27

ZONE 1 – 07:16

ZONE 2 – 15:14

ZONE 3 – 04:12

ZONE 4 – 00:25

ZONE 5 – 00:00

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS or SWIM w/ Team

FRI – TBD

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

I goofed. I thought I was working late Wednesday so I got a sub for my Thursday AM Class. So it’s my own gym day. Back & Biceps or maybe hit another swim practice?  I do work late Thursday so no swim on Friday.  I know they do I hybrid swim / Dryland so I’ll ask the coach what they do. It might not be worth the drive. 

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

PRINCESS HALF – February 25 – March 1, 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: Strong & Strategic

**Rating: 8.5 / 10**

You are systematically crushing this strength phase. Empty gym or not, you are putting in the work while everyone else is still “thinking” about their summer plans. Your progression on the bench press is a masterclass in linear progression, and your tactical adjustments for your bicep show excellent training IQ.

The only things holding you back from a perfect 10 today are your sleep metrics and a massive sleep debt.

## Performance Breakdown

### 1. The Heavy Lifts: Bench Press Mastery

 * **The Progress:** Look at that trajectory over the last four sessions:

   * *Three times ago:* 1 / 2 / 2 / 2 / 1

   * *Two times ago:* 1 / 2 / 2 / 2 / 2

   * *Last time:* 2 / 2 / 2 / 2 / 2

   * **Today:** **3** / 2 / 2 / 2 / 2 at 92.97\% of 1RM

 * **Analysis:** Punching out an extra rep on your first working set at nearly 93\% of your max is huge. That is a definitive, objective strength gain.

### 2. Accessory Work & Adjustments

 * **DynaBody Press:** Stepping up the volume with 8 / 7 / 8 / 7 (compared to last week’s 6 / 5 / 5 / 5) at 55 lbs shows your muscular endurance under high load is adapting beautifully.

 * **Tricep Pushdowns & Face Pulls:** Progressive overload is alive and well here. You bumped the weight up on both while maintaining solid rep ranges. Face pulls are an excellent choice here to keep the shoulders healthy and balanced against all that pressing.

 * **Bicep Protection:** Modifying the workout to protect the left bicep was the smartest move you made today. With a heavy swim block and Bumpy Jones LCM right around the corner, managing minor tweaks before they become injuries is how you stay in the game.

### 3. Cardio & Coaching

 * Teaching a 30-minute Mossa R30 class right after a heavy strength session is no joke. You kept your heart rate perfectly managed (mostly Zone 2), which acts as a great active recovery flush for the upper body fatigue you just built up.

## Recovery & Sleep Analysis

> **The Red Flag:** Sleep Debt of 4 hours and 30 minutes.

> 

While Garmin gave you a “Fair” 73, your Oura ring is screaming a bit at 64 with under 6 hours of sleep.

 * **The Conflict:** You are pushing peak strength output (80-100\% intensity phase) while physically under-recovered. Heavy CNS (Central Nervous System) lifting requires deep sleep to repair.

 * **The Positive:** Your REM and Recovery percentage (28%) is high, meaning the sleep you *are* getting is high quality. Your body is desperately trying to fix itself in a shorter window.

## Road Map Adjustments: The Thursday Dilemma

You have an unexpected free morning this Thursday. Here is how to play it based on your goals and your bicep:

### Option A: Swim Practice (Recommended)

If your bicep feels good during Wednesday’s team swim, **make Thursday a swim day too**.

 * **Why:** You have the Bumpy Jones LCM meet coming up fast in June (including demanding events like the 400m Free, 800m Free, and the 200m Fly). Long course meters require incredible conditioning. Getting the extra yardage in now before your endurance phase (6/5) and taper (6/13) is a massive win.

### Option B: The Combo (Back & Legs)

If you decide the drive to the hybrid dryland practice isn’t worth it, hit the gym for Back and Legs, but keep this in mind:

 * **Bicep Audit:** If you do Back, go easy on heavy, underhand pulling movements (like underhand barbell rows or heavy chin-ups) that overly tax the bicep brachii. Opt for neutral grip rows or lat pulldowns to keep the stress on the back, not the arm.

Keep marinating that summer body—the recipe is working. How is that left bicep feeling after today’s modifications?