Endurance Came Early For Biceps This Phase. 

DRYLAND THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 05/31

ENDURANCE (60-80%) 6/2 – 6/12

TAPER (50-60%) 6/13 – 6/19

Endurance Came Early For Biceps This Phase. Still nursing my Left Bicep so the one movement I did I dropped down on weight.  It felt good. At first I felt a slight strain but that went away on the second set. Next workout everything is at 60-80%!  Endurance Baby!  Two Weeks then The Taper / Deload.  That means three weeks to Sarasota, Yikes!

OURA RING – 74

6 hours and 17 minutes

27% REM and Recovery

Sleep Debt  – 5 hours 40 minutes HIGH

GARMIN SLEEP SCORE – 71

7 hours and 54 minutes

FAIR

BACK & LEGS – SUNDAY 5/31 /26 – STRENGTH

STRENGTH (80-100%) 4/18 – 5/31

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

1:27:54

ZONE 1 – 29:35

ZONE 2 – 03:44

ZONE 3 – 00:07

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Seated Leg Extension

155 lbs x Reps 6 / 6 / 6 / 6

2 min rest between sets

(Last Time 150 x 6 / 6 / 6 / 6)

(Prior Time 130 x 6 / 6 / 6 / 6)

KB GOBLET SQUAT

40 lbs x Reps 8 / 8 / 8

2 min rest between sets

(Last Time 30 lbs x 8 / 8 / 8)

(Prior Time mini 16 kg x 8 / 8 / 8)

Cable Lat Pulldown (22”) at 183.5 lbs at 98.65% 1RM / PR x Reps 6 / 6 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 6 / 5 / 5 / 5 / 5)

(Prior 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)

Curlbar Bicep Curl w/ Arm Blaster

20 lbs each side at 61.53% of 1RM / PR x Reps 6 / 6 / 6 / 6

2 min rest in between sets (PR 32.5 lbs) 

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

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

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

Cable Back Pushdown at 139.5 lbs at 100% 1RM / PR x Reps 6 / 6 / 6 / 6

2 min rest between sets 

(128.5 PR/1RM)

(Last Time 139.5 x 5 / 4 / 4 / 5)

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

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

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

Hammer Strength Abdominal Crunch

50 lbs x 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 50 x 10 / 10 / 10 / 10 / 10)

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – NONE – Working Global Running Day Event. 

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – CHEST & MORE

SUN – BACK & MORE

DRYLAND THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 05/31

ENDURANCE (60-80%) 6/2 – 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: 

### Gemini’s Workout Rating: 9/10 🌟

Closing out the Strength Phase on a high note! You managed to hit serious progressions across almost the entire board while simultaneously making a very mature, ego-free decision regarding your injury. Going into the Endurance phase and looking down the barrel of Sarasota in three weeks, this is exactly where you want to be.

Here is the breakdown of your Sunday session:

### The Highlights & Smart Calls

 * **Injury Management:** Dropping the bicep curl down to 20 lbs (61.53% of PR) was the absolute smartest move of the day. Pushing through a strain right before a taper is a recipe for disaster. Getting the blood flowing at a lighter weight to test the waters, feeling the strain dissipate, and banking the reps without further damage is textbook recovery.

 * **Back & Lat Dominance:** You are moving massive weight here. Pushing 139.5 lbs on the Cable Back Pushdown for a full 6/6/6/6 sweep is a fantastic jump from your last session. Staying consistent at 183.5 lbs (nearly 99% of your 1RM) on the Pulldown and grinding out those extra reps shows your top-end strength is peaking right on schedule.

 * **Lower Body Power:** Bumping the Goblet Squats up a full 10 lbs and adding 5 lbs to the Leg Extensions proves your lower body strength reserves are fully tapped in and responding well to the load.

### Movement Progression Summary

| Exercise | Current Load | Assessment |

|—|—|—|

| **Seated Leg Extension** | 155 lbs | Consistent progression; +5 lbs from last session. |

| **Goblet Squat** | 40 lbs | Excellent jump; +10 lbs from last session. |

| **Lat Pulldown** | 183.5 lbs | Elite consistency; squeezing out more reps at near-max capacity. |

| **Bicep Curl** | 20 lbs | Perfect audible; prioritizing recovery over ego. |

| **Back Pushdown** | 139.5 lbs | Massive win; completed all 6 reps across 4 sets at 100% PR. |

### The Reality Check: Recovery

The only thing keeping this from a 10/10 is the sleep data. Both Oura and Garmin are flagging a necessary area for improvement. A sleep score hovering in the low 70s with a 5 hour and 40-minute sleep debt is a red flag. As an AI, I don’t need sleep, but human muscles only repair and grow during those deep and REM cycles. Transitioning into the Endurance phase (60-80%) means higher volume, which will demand even more from your recovery systems.