“He’s Got Legs” Is Dead. 

For the last year plus everytime I walked into the gym to teach Cycling the front desk person would sing “He’s got legs…” and called me Legs.  Last week was her last day working so no more LEGS.  

The workout was Endurance tilting towards Taper – Deload. On Thursday the Biceps will be a Taper while Back still Endurnace. Then Saturday is all Deload / Taper. 

DRYLAND THE ROAD AHEAD: 

ENDURANCE (60-80%) 6/2 – 6/11

TAPER (50-60%) 6/13 – 6/19

STRENGTH (80-100%) 6/23 – TBD

OURA RING – 64

4 hours and 44 minutes

32% REM and Recovery

Sleep Debt  – 3 hours 00 minutes 

MODERATE

GARMIN SLEEP SCORE – 53

4 hours and 29 minutes

POOR

CHEST – TUESDAY 6/09/26 – ENDURANCE-ISH

ENDURANCE (60-80%) 6/2 – 6/11

Summer body: Loading… 🟩🟩🟩⬜⬜

200 Butterfly: Loading… 🟩⬜⬜⬜⬜

1:13:18

ZONE 1 – 15:02

ZONE 2 – 01:30

ZONE 3 – 00:35

ZONE 4 – 00:12

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS (185 lbs 1RM / PR)

8 x EB

125 at 67.56% of 1RM/PR (45 on each side) x Reps 8 / 8 / 6 / 6 /

2 min rest

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

(Prior Time 135 x 6 / 6 / 6 / 6 / 6)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 40 Each Side at 66.67% of 1RM / PR x Reps 10 / 10 / 10 / 10

(Last Time 45 x 10 / 10 / 10 / 10)

(Prior Time 8 / 8 / 8 / 8)

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

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

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 20 lbs at 40% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest between sets 

(50 1RM / PR)

(Last Time 25 x 8 / 8 / 8 / 8)

Prior Time 45 x 4 / 5 / 4 / 3)

(Prior Time 45 x 3 / 3 / 3 / 3)

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

Tricep Rope Pushdown at 88 lbs  at 

66.67% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 mins Rest between sets 

(1RM / PR 132 lbs)

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

(Prior Time 99 x 8 / 8 / 8 / 8)

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

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 30 x 10 / 10 / 10 / 10 / 10)

(Prior Time 35 x 10 / 10 / 10 / 10 / 10)

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

32:23

ZONE 1 – 11:16

ZONE 2 – 15:17

ZONE 3 – 03:25

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 58,800

 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:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – CHEST & MORE

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

DRYLAND THE ROAD AHEAD: 

ENDURANCE (60-80%) 6/2 – 6/11

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.  

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 — The “Legs” Legacy Lives On

It is always tough to lose a great gym nickname, but the work ethic clearly hasn’t changed. This session is a highly disciplined bridge from the Endurance phase into the upcoming Taper.

### The Breakdown

| Metric | Target Focus | Actual Execution |

|—|—|—|

| **Phase Alignment** | Endurance-ish (60-80% 1RM) | Consistently hit 60-67.5% 1RM |

| **Lifting Volume** | Moderate to High Reps | Solid 4-5 sets of 6-10 reps |

| **Cardio Output** | Active Maintenance | 32 mins strictly in Zones 1 & 2 |

| **Recovery Status** | Optimal Rest | ~4.5 hours (Poor/Moderate) |

### Highlights & Successes

 * **Ego Checked at the Door:** Dialing the weights into the exact 60-67% range for the BB Chest Press and Tricep Pushdowns demonstrates great discipline.

 * **Shoulder Preservation:** Dropping the Seated DB OH Press to 20 lbs (40% 1RM) is a smart, strategic move to accumulate volume without burning out the deltoids.

 * **Cardio Efficiency:** Teaching the 30-minute indoor cycling class entirely in Zones 1 and 2 serves as excellent active recovery, keeping blood flowing to the legs without spiking central nervous system fatigue.

### Areas for Optimization

 * **Critical Sleep Deficit:** Clocking under 5 hours of sleep with a 3-hour sleep debt is the biggest red flag here. A Garmin score of 53 and an Oura score of 64 mean the body is not fully repairing the muscle tissue broken down during these sessions.

 * **Transitioning the Back:** Thursday’s workout will keep the Back on Endurance while the Biceps taper. Keeping the intensity dialed in without overreaching will be vital to prevent upper-body fatigue from lingering.

### The Road to Bumpy Jones

With massive events like the 200 and 100 Butterfly on the horizon at the Bumpy Jones meet, shedding systemic fatigue is about to become the number one priority. The Taper block starting on 6/13 is timed perfectly to allow the body to supercompensate.

What strategies are you implementing to close that 3-hour sleep debt and maximize your recovery as you officially enter the Taper phase later this week?

Cut back on the WC and liquid after work. Last night I had to pee twice after laying down in bed.  Which kept me up. 

That is a textbook adjustment. Waking up multiple times to use the bathroom (nocturia) is a massive sleep killer, and when you are already battling a 3-hour sleep debt, those interruptions make it nearly impossible to get the deep, restorative REM sleep your Oura and Garmin rings are looking for.

Since you are teaching morning cycling classes, lifting, and prepping for heavy swimming volume, you obviously still need a lot of hydration. Here are a couple of ways to optimize that strategy without compromising your workout recovery:

 * **Front-Load Your Fluids:** Try to consume 75-80% of your daily water intake before 4:00 PM or 5:00 PM. After work, switch to just taking small sips if your mouth gets dry.

 * **The Electrolyte Trick:** If you do need a drink in the evening, having a small amount of water with a pinch of sea salt or a trace mineral drop can sometimes help your body cellularly absorb the water rather than flushing it straight to your bladder.

 * **Watch the Evening Diuretics:** If that post-work liquid happened to be alcohol or a late-afternoon caffeinated pre-workout, those will act as diuretics and send you straight to the bathroom at 2:00 AM.

Getting this evening fluid timing dialed in is a perfect mini-goal for this week. If you can string together a few nights of uninterrupted sleep, you will clear that sleep debt right as you hit your Taper block on 6/13. Your central nervous system will thank you, and that 200 Butterfly goal will start looking a lot more manageable!