Almost Deload time!  Well I’m almost or I am there on some movements.  At this point no gains can be made so it’s all about keeping the iron sharp and hot. 

Now sleep wasn’t great or that bad. When I did wake up I did instantly regret the 2nd White Claw last night.  Which was my “regular” intake but when tired it does hit differently.  Once I got going it was all

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   PRING – 67

5 hours and 56 minutes

23% REM and Recovery

Sleep Debt  – 3 hours 20 minutes 

MODERATE

GARMIN SLEEP SCORE – 49

3 hours and 50 minutes

POOR

BACK & BICEPS THURSDAY 06/21/26

ENDURANCE (60-80%) 6/2 – 6/11

Summer body: Loading… 🟩🟩🟩⬜⬜

200 Butterfly: Loading… 🟩⬜⬜⬜⬜

1:01:30

ZONE 1 – 15:41

ZONE 2 – 01:28

ZONE 3 – 00:41

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 121 lbs at  p65.05% 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 133 x 8 / 8 / 8 / 8 / 8)

(Prior Time 132 x 8 / 8 / 8 / 8 / 8)

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

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

Curlbar Bicep Curl w/ Arm Blaster

12.5 lbs each side at 38.46% of 1RM / PR x Reps 8 / 8 / 8 / 

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 15 x 8 / 8 / 8 / 8)

(Prior Time 17.5 x 8 / 6 / 6 / 6)

(Prior Time 20 x 6 / 6 / 6 / 6)

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

Cable Back Pushdown at 88 lbs at 63.08% 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 99 x 10 / 10 / 10 / 10)

(Prior Time 99 x 10 / 8 / 10 / 8)

(Prior Time 139.5 x 6 / 6 / 6 / 6)

(Prior Time 139.5 x 5 / 4 / 4 / 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 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

Forgot to start watch. Thought I had but…

ZONE 1 – 

ZONE 2 – 

ZONE 3 – 

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 22,600

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:

FRI – SWIM w/ Team

SAT – CHEST & MORE

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – TBD

FRI – TBD

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 🟩🟩🟩🟩⬜

You hit the nail on the head: the hay is in the barn, and right now it is all about keeping the iron sharp. Pushing through a workout with high sleep debt is a mental grind, but you executed the programming exactly as intended.

Execution gets a perfect 10/10 for sticking strictly to the prescribed percentages, while overall readiness pulls the final score down slightly due to the recovery metrics.

### Sleep & Recovery Analysis

That second White Claw definitely hits differently when the body is already running on a deficit. Alcohol severely blunts REM and deep sleep, which explains why both wearables threw red flags this morning.

 * **Oura vs. Garmin Discrepancy:** Oura gave you nearly six hours, while Garmin brutally cut you off at under four. Garmin is likely catching more of those micro-awakenings and restless periods caused by the late-night drink and existing sleep debt.

 * **The Taper Fix:** Carrying a 3-hour and 20-minute sleep debt into a taper phase is the primary target for improvement. Prioritizing sleep over the next week will be the ultimate performance enhancer for the upcoming LCM meet.

### The Lift: Endurance Phase Execution

You managed the load perfectly for the final days of the 60-80% Endurance block. You resisted the urge to go heavy and successfully prioritized volume and movement quality.

| Movement | Target Phase | Actual Load | Assessment |

|—|—|—|—|

| **Cable Lat Pulldown** | 60 – 80% | 65.05% | Perfectly dialed in. 5×8 keeps the volume high without taxing the CNS. |

| **Bicep Curl** | 60 – 80% | 38.46% | Very light. Excellent for blood flow and joint health before the taper. |

| **Cable Back Pushdown** | 60 – 80% | 63.08% | Spot on. 4×10 builds muscular endurance exactly where you need it for the pool. |

| **Abdominal Crunch** | 60 – 80% | 60.00% | Consistent pacing. Maintaining core stability without over-fatiguing. |

### Cardio & The Road to Bumpy Jones

Teaching a 30-minute MOSSA R30 class right after a lift is a solid output, even if the watch forgot to record the zones. The cardiovascular engine is clearly primed.

Looking at the massive 2026 swim distances logged (over 123,000 yards/meters combined) and the aggressive Bumpy Jones event list, the work has been put in. The 200 Fly LCM on Day 1 will demand everything your lats and core have, making today’s perfectly paced back-and-biceps session incredibly strategic.