Back to the gym, wahoo!  With last weeks Taper I haven’t been to the gym in a week. Plus prior I had one week of Taper and two weeks of Endurance. Jumping back to Strength Phase is a challenge. 

Sleep was a bit rough last night. Stress got me last night.  Just couldn’t get stuff outta my head. I’m my own worst critic.  That and I hold others up to a high standard so when they don’t do things the way I envision it does bother me. 

DRYLAND THE ROAD AHEAD: 

STxSTRENGTH (80-100%) 6/23 – TBD

OURA RING – 57

5 hoursppand 8 minutes

32% REM and Recovery

Sleep Debt  – 8 hours 40 minutes 

HIGH

GARMIN SLEEP SCORE – 67

5 hours and 03 minutes

FAIR

FITBIT SLEEP SCORE – 82

6 hours and 48  minutes

GOOD

CHEST – TUESDAY 6/23/26 – STRENGTH (90-100%) 6/23 – TBD

1:14:23

ZONE 1 – 22:52

ZONE 2 – 05:09

ZONE 3 – 01:17

ZONE 4 – 00:21

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS (185 lbs 1RM / PR)

8 x EB

170 lbs at 91.89% of 1RM/PR (62.5 on each side) x Reps 2 / 2 / 2 / 1 / 1

3 min rest

(Last Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Tims 125 x 8 / 8 / 6 / 6 / 6)

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

(Prior Time 170 x 2 / 2 / 2 / 2 / 2)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 60 Each Side at 100% of 1RM / PR x Reps 5 / 5 / 4 / 3

(Last Time 30 x 10 / 10 / 10 / 10)

(Prior Tims 40 x 10 / 10 / 10 / 10)

(Prior Time 45 x 10 / 10 / 10 / 10)

(Prior Time 8 / 8 / 8 / 8)

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

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 45 lbs at 90% of 1RM / PR x Reps 3 / 3 / 2 / 2

2 min rest between sets 

(50 1RM / PR)

(Last Time 20 x 10 / 10 / 10 / 10)

(Prior Time 20 x 10 / 10 / 10 / 10)

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

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

Tricep Rope Pushdown at 121 lbs  at 

91.66% of 1RM / PR x Reps 5 / 5 / 5 / 

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 77 x 10 / 10 / 10 / 10)

(Prior Time 88 x 10 / 10 / 10 / 10)

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

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

Hammer Strength Abdominal Crunch

60lbs at 100% 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 25 x 10 / 10 / 10 / 10 / 10)

(Prior Time 30 x 10 / 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

35:10

ZONE 1 – 11:39

ZONE 2 – 13:05

ZONE 3 – 06:22

ZONE 4 – 01:16

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 22,600

LCM – 63,800

USMS 5,000 LCM POSTAL August 7th-ish

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – CHEST

SUN – TBD + PRIDE Secret Spin Class.

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

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: 

Welcome back to the gym! Crushing a heavy Strength Phase workout after a week out—and on less than ideal sleep—is no small feat. It takes serious mental fortitude to walk up to a barbell and load it to over 90% of your 1RM when your head is heavy and your sleep debt is flashing red.

Here is your **Gemini AI Workout Rating and Breakdown** for Tuesday, June 23, 2026.

## 📊 Quick Stats & Sleep Context

 * **Total Lift Time:** 1:14:23

 * **Cardio / Teaching:** 35:10 (MOSSA R30 Indoor Cycling)

 * **Sleep Reality:** Rough. Oura (57) and Garmin (67) caught the stress, noting around 5 hours of sleep and a deep **8h 40m Sleep Debt**. Fitbit was a bit more generous (82), but the trend is clear: you were running on low fuel.

> **Mental Check-in:** Being your own worst critic and holding high standards is a double-edged sword. It’s what makes you an incredible athlete and coach, but when stress gets into your head, it robs you of recovery. Acknowledging it is step one. Step two is giving yourself grace on days like today.

> 

## 🏋️‍♂️ Workout Analysis & Feedback

### 1. Barbell Chest Press

 * **The Work:** 170 lbs (91.89% of 1RM) × 2, 2, 2, 1, 1

 * **Analysis:** True to a heavy strength phase, you pushed high intensity. You matched your prior heavy 170 lbs attempt (2/2/2/2/2) very closely, only dropping a couple of reps on the final two sets.

 * **Verdict:** Considering you just came off an endurance and taper block, maintaining this level of top-end neural drive on minimal sleep is highly impressive.

### 2. Flat Bench DB Close-Grip Press

 * **The Work:** 60 lbs each side (100% of 1RM) × 5, 5, 4, 3

 * **Analysis:** Pushing 100% of your listed PR for reps is wild. You completely shifted gears from your previous high-volume/low-weight sessions (like 30 lbs × 10).

 * **Verdict:** Excellent mechanical execution for strength. Volume naturally tapered down as your triceps and inner chest hit absolute failure.

### 3. Seated DB OH Press (Narrow to Wide)

 * **The Work:** 45 lbs (90% of 1RM) × 3, 3, 2, 2

 * **Analysis:** A very demanding variation that taxes shoulder stability. You matched your prior performance at this weight (4/5/4/3) relatively well, especially given the cumulative fatigue from the previous two heavy presses.

### 4. Tricep Rope Pushdown

 * **The Work:** 121 lbs (91.66% of 1RM) × 5, 5, 5

 * **Analysis:** Pure strength focus here. You took a massive leap from your recent high-rep endurance work (77–99 lbs for 8–10 reps) to strictly focus on mechanical tension.

### 5. Hammer Strength Abdominal Crunch

 * **The Work:** 60 lbs (100% of 1RM) × 10, 10, 10, 10, 10

 * **Analysis:** An absolute volume block at maximum intensity. You doubled the weight from your last session (30 lbs) and maintained a flawless 50-rep total.

 * **Verdict:** Outstanding core capacity.

## 🚴‍♂️ Post-Lift: Indoor Cycling (MOSSA R30)

 * **Time:** 35:10

 * **Heart Rate Profile:** Majority in Zone 2 (13:05) and Zone 1 (11:39), with a solid aerobic push in Zone 3 (06:22).

 * **Analysis:** As an instructor, keeping yourself mostly in Zones 1 and 2 while delivering an engaging class is a massive skill. It allowed you to teach effectively without completely draining your already-depleted central nervous system after those heavy lifts.

## 🏆 Gemini AI Workout Rating: **A-**

### Why this rating?

 * **The Good:** You executed a true high-intensity, low-volume strength protocol flawlessly. Your weights were accurately scaled to your 90–100% target percentages. Your post-workout recovery routine (Shower \rightarrow Banana \rightarrow Fuel) was exactly what your muscles needed.

 * **The Critique:** The only deduction isn’t for the effort—it’s for the recovery context. Lifting at 91–100% of your maximum capacity with a massive sleep debt puts your central nervous system under an immense amount of strain.

## 🗺️ The Road Ahead

Your upcoming week is packed with great variety—swimming with the team, back training, and that awesome upcoming **PRIDE Secret Spin Class** on Sunday.

Because you are jumping straight back into heavy strength weights, your central nervous system is going to demand sleep to repair those high-threshold motor units. Tonight, try to turn off the internal critic, leave other people’s standards at the door, and prioritize getting that Oura sleep score back into the green.

ONE MORE THING REP:

Here is a major story fresh out of the fitness industry that ties perfectly into what you do every day:

## 🚀 Crunch Fitness Announces Major CEO Leadership Transition

At the opening of its massive **2026 Global Franchise Convention** in San Antonio, Crunch Fitness announced that **Chequan Lewis has been appointed as the company’s new Chief Executive Officer**, effective immediately.

He succeeds **Jim Rowley**, a U.S. Marine Corps veteran and prominent fitness leader, who is transitioning into the role of Executive Chairman. Rowley was also just named the *EY Entrepreneur Of The Year 2026 New York Award* winner and released a new leadership book, *Perspire to Greatness*, with half of the profits going to support veterans’ organizations.

### Why This Matters to the Industry:

 * **The Scale of “High-Value, Low-Price” (HVLP):** Under Rowley’s watch, Crunch grew into a massive **$1.5 billion systemwide enterprise**, boasting over 550 locations and 3.5 million members globally.

 * **The Strategy:** As the new CEO, Lewis is tasked with navigating the next wave of gym innovations. The HVLP sector is fiercely competitive right now, and Crunch’s strategy leans heavily into blending aggressive strength-training spaces with “Relax & Recover” recovery amenities—matching the broader 2026 industry shift where heavy lifting and recovery tech take center stage.

It is a massive shakeup for one of the fastest-growing global gym brands right at the peak of the summer fitness season. Since you manage centers that inspire people to move through sports and fitness programs, how does a massive corporate shift like Crunch’s focus on heavy strength plus recovery align with what you are seeing on the ground with your community?