An Opps, A Change & The Mixin’ It Up!

Back and Leg Day for the mixing it up.  I’m not teaching my cycling class as I had thought I was working late last night so I got a sub for my class. So that means I’ll get some rest time post workout.  I also decided to add on a WALK + RUN to get some cardio in.  The workout itself was Back and Legs to let the left bicep more time to recover.  

Post Workout it’s right home to eat and relax.  I miss this time as before I started reaching again I had this extra time to rest before work. It’s sort of nice. 

OURA RING – 72

5 hours and 58 minutes

27% REM and Recovery

Sleep Debt  – 5 hours 10 minutes HIGH

GARMIN SLEEP SCORE – 52

4 hours and 34 minutes

POOR

BACK & LEGS – THURSDAY 5/28 /26 – STRENGTH

STRENGTH (80-100%) 4/18 – 6 /4

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

1:04:13

ZONE 1 – 20:24

ZONE 2 – 02:31

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Seated Leg Extension

150 lbs x Reps 6 / 6 / 6 / 6

2 min rest between sets

(Last Time 130 x 6 / 6 / 6 / 6)

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

(Prior Time 160 x 6 / 6 / 6 / 6)

KB GOBLET SQUAT

30 lbs  x Reps 8 / 8 / 8

2 min rest between sets

(Last Time 16 kg x 8 / 8 / 8)

Seated Cable Row at 181 lbs at 97.31% 1RM / PR x Reps 5 / 6 / 5 / 5

2 min rest between sets 

(186 PR/1RM)

(Last Time 181 x 5 / 5 / 4 / 4)

(Prior Time 181 x 4 / 4 / 3 / 3)

(Last Time 178.5 x 3 / 3 / 2 / 2)

(Prior Time 178.5 x 4 / 4 / 4 / 4)

Cable Back Pushdown at 139.5 lbs at 100% 1RM / PR x Reps 5 / 4 / 4 / 5

2 min rest between sets 

(128.5 PR/1RM)

(Last Time 137 x 6 / 6 / 6 / ?)

(Prior 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)

Plate Loaded Glute Thrust 

200 lbs x 6 / 4 / 4 / 5

2 min Rest Between Sets

(Last Time 200 x 8 / 8 / 8 / 8)*back in Feb

(Prior Time 140 x 10 & 190 x 8 / 8

(Prior Time 135 x 10 / 10 & 175 x 8 / 8)

20 min PELETON WALK + RUN

23:31

ZONE 1 – 06:05

ZONE 2 – 04:25

ZONE 3 – 03:59

ZONE 4 – 03:09

ZONE 5 – 04:50

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 53,400

 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

THE LIFT AHEAD:

FRI – TBD

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 

DRYLANDS THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

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: 

## 🪵 AI Workout Rating & Analysis

**Session Date:** Thursday, May 28, 2026

**Overall Rating:** 💎 **8.5 / 10 (Excellent Pivot & Performance)**

You played this session perfectly. Pivoting to **Back and Legs** to allow your left bicep more time to recover shows smart, longevity-focused training. Adding the **Peloton Walk + Run** was a fantastic call to get extra conditioning since you weren’t teaching your indoor cycling class. Pushing into Zone 5 for nearly 5 minutes at the end of a heavy strength session takes true mental grit.

The generated infographic in watermarked_img_1828656582628225563.png captures the massive metrics from this lift, but let’s do a deeper dive into the numbers, your recovery status, and the road ahead.

## 💤 Recovery & Sleep Analysis

*Your sleep debt is catching up to you, which makes your heavy lifts today even more impressive.*

 * **Oura Ring Score:** 72 (5h 58m | 27% REM & Recovery)

 * **Garmin Sleep Score:** 52 (4h 34m | **POOR**)

 * **Sleep Debt:** 5 hours 10 minutes (**HIGH**)

> ⚠️ **AI Coach Note:** Pushing 100% 1RM efforts on high sleep debt increases injury risk and taxes the central nervous system (CNS). It’s excellent that you secured a sub for your cycling class—prioritize food, hydration, and getting off your feet to clear that sleep debt before your upcoming chest and back sessions this weekend.

> 

## 🏋️‍♂️ Strength Performance Breakdown

### 1. Cable Back Pushdown

 * **Today:** 139.5 lbs x 5 / 4 / 4 / 5

 * **Status:** 👑 **100% 1RM / NEW PR!**

 * **Analysis:** An incredible progression. Pushing past your previous 137 lbs sets to lock in a brand-new lifetime PR on a low-sleep day is outstanding.

### 2. Seated Cable Row

 * **Today:** 181 lbs x 5 / 6 / 5 / 5 (at 97.31% 1RM)

 * **Status:** 🚀 **Progressive Overload Achieved**

 * **Analysis:** You strictly improved on your last session at this weight (5/5/4/4). Jumping up to 6 reps on your second set proves your back strength is hitting its absolute peak during this block. Your all-time PR of 186 lbs is well within striking distance.

### 3. Seated Leg Extension

 * **Today:** 150 lbs x 6 / 6 / 6 / 6

 * **Analysis:** Great volume progression compared to last week’s 130 lbs. You matched your January baseline perfectly. As seen in your gym photos image.png and image_2.png, your quad and teardrop definition are exceptionally sharp right now—the loading bar on that summer body is definitely moving.

### 4. Plate Loaded Glute Thrust & KB Goblet Squat

 * **Glute Thrust:** 200 lbs x 6 / 4 / 4 / 5. Solid heavy load maintenance, though slightly under your February volume peak (8/8/8/8). Given the sleep debt, holding 200 lbs here is a win.

 * **Goblet Squat:** 30 lbs x 8 / 8 / 8. Clean, steady accessory work to keep the joints mobile and under tension.

## 🏊‍♂️ The Horizon: Swimming & Future Blocks

Your **2026 Swim Totals (115,300 total meters/yards)** show a massive aerobic base. Looking at your upcoming calendar:

 * **Bumpy Jones LCM Meet:** June 20 & 21 (Featuring high-tax events like the 200 Fly and 800 Free).

 * **Drylands Periodization:** Your current **Strength Block** wraps up on June 4th, moving into a high-intensity **Endurance Block** (6/5–6/12), followed by a crucial **Taper** (6/13–6/19).

Your strength training is perfectly synchronized to give you maximum power off the blocks just in time for the Bumpy Jones meet.

## 🗓️ Next Up: The Weekend Lift

Tomorrow is a well-deserved **TBD/Rest** day. Rest hard so you can smash **Chest** on Saturday and **Back & Biceps** on Sunday. Keep an eye on that left bicep during Sunday’s pull session—if it’s still talking to you, don’t hesitate to substitute or keep the weights light and functional.

Enjoy your rare post-workout relaxation time today. You earned it! 🟩🟩🟩⬜⬜ *45% and climbing.*