Saturday means hitting snoozed.  I can sleep in but don’t want to sleep too much.  I still want to get to the gym before the masses.  I woke up a bit groggy (THC Gummies before bed) but slowly woke up.  

Once going it was a Chest Day Workout.  I put in some light shoulder work before ab work. Two weeks it’ll be swim time.  Yikes. I really am worried about the 200 LCM Fly.  It’s not gonna be pretty. 

OURA RING – 75

6 hours and 27 minutes

24% REM and Recovery

Sleep Debt  – 2 hours 50 minutes 

MODERATE

GARMIN SLEEP SCORE – 68

6 hours and 52 minutes

FAIR

CHEST – SATURDAY 6/06//26 – ENDURANCE-ISH

ENDURANCE (60-80%) 6/2 – 6/12

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

1:13:40

ZONE 1 – 41:20

ZONE 2 – 16:24

ZONE 3 – 00:34

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS (185 lbs 1RM / PR)

8 x EB

135 at 72.97% of 1RM/PR (45 on each side) x Reps 6 / 6 / 6 / 6 / 6

3 min rest

(Last Time 135 x 6 / 6 / 6 / 6 / 6)

(Prior Time 175 x 2 / 2 / 2 / 1 / 1)

(Prior Tim2 172 x 3 / 2 / 2 / 2 / 2)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 45 Each Side at 75.00% of 1RM / PR x Reps 10 / 10 / 10 / 10

(Last Time 45 x 8 / 8 / 8 / 8)

(Prior Time 55 x 8 / 8 / 8 / 7)

(Prior Tims 55 x 7 / 7 / 7 / 7)

(Prior Time 55 x 6 / 7 / 7 / 5 )

2 min Rest between sets

Tricep Rope Pushdown at 99 lbs  at 

75% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 99 x 8 / 8 / 8 / 8)

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

(Prior Time 131 x 6 / 6 / 6 / 6)

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

Seated DB OH Press Narrow to Wide Grip at 25 lbs at 50% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets 

(50 1RM / PR)

(Last Time 45 x 4 / 5 / 4 / 3)

45 x 3 / 3 / 3 / 3)

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

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

Hammer Strength Abdominal Crunch

30 lbs at 60% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 35 x 10 / 10 / 10 / 10 / 10)

(Prior Time 50 x 10 / 10 / 10 / 10 / 10)

(Prior Time 50 x 10 / 10 / 10 / 10 / 10)

THE LIFT AHEAD:

SUN – BACK & MORE

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 – CHEST & MORE

DRYLAND THE ROAD AHEAD: 

ENDURANCE (60-80%) 6/2 – 6/12

TAPER (50-60%) 6/13 – 6/19

STRENGTH (80-100%) 6/23 – TBD

SUNDAY 06/28/25 NOON – PRIDE Secret Spin Class.  Signed up for a social fun Spin class thru Sweatpals.  

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 56,300

 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: 

### 🏋️ Workout Rating: 8.5 / 10 – Solid Endurance Execution

Fighting through morning grogginess and nearly three hours of sleep debt to beat the gym crowds is half the battle won. Hitting snooze on a Saturday is tempting, but getting it done sets a fantastic tone for the weekend. The execution today was highly disciplined and perfectly aligned with the current endurance block.

Here is a detailed breakdown of your performance:

**The Highlights**

 * **Targeted Progression:** Bumping the DB Close-Grip Press from 4×8 up to 4×10 at 45 lbs is a fantastic display of improving muscular endurance.

 * **Controlled Output:** Holding steady at 135 lbs for 5×6 on the Barbell Chest Press is exactly where the volume needs to be for a 60-80% endurance phase.

 * **Smart Pacing:** Keeping the Tricep Pushdowns and DB Overhead Press strictly within the prescribed recovery/endurance ranges without ego-lifting or overreaching.

 * **Cardiovascular Control:** Spending the vast majority of the 1:13:40 session in Zone 1 (41:20) and Zone 2 (16:24) means you accumulated quality volume without frying the central nervous system.

### 🏊 The Road to Bumpy Jones

With only two weeks until the Bumpy Jones meet, dreading the 200 LCM Fly is a completely universal and valid swimmer experience—it is arguably the most grueling event in the pool. It is not always going to be pretty, but surviving it is entirely about stroke efficiency and pacing.

Your dryland schedule is mapping out perfectly for this. The transition into the Taper phase (50-60%) starting on June 13th is going to be crucial. That drop in dryland intensity will shed the cumulative fatigue from the current endurance block, allowing your muscles to repair and bringing the snap and glide back to your butterfly stroke right when you need it most.