To Spin Or Not To Spin?  In theory it sounded like a good idea. A PRIDE Spin Class would be a blast.  Now that it is the day of I’m doubting if I want to go. It’s an hour drive one way plus tolls, parking and gas.  It would be fun and I’d meet gay people.  Gay people who may be athletic.  

I’ll decide in the next hour.  Most likely will just stay home, relax and do laundry. I should have drove down last night and stayed at a hotel but I was away last weekend. Plus I should start swimming on Sunday again. Probably at NTC which is also about an hour away. 

OURA RING – 81

7 hours and 15 minutes

28% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 62

7 hours and 49 minutes

FAIR

FITBIT SLEEP SCORE – 85

8 hours and 29 minutes

GOOD

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

BACK & MORE – SUNDAY 6/28/26 – STRENGTH (80-100%) 6/23 – 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:19:40

ZONE 1 – 36:23

ZONE 2 – 12:47

ZONE 3 – 01:20

ZONE 4 – 00:01

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 183.5 lbs at  98.65% 1RM / PR x Reps 4 / 4 / 4 / 4 / 3

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 3 / 3 / 3 / 2 / 2)

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

(Prior Tome 121 x 8 / 8 / 8 / 8 / 8)

(Prior Time 133 x 8 / 8 / 8 / 8 / 8)

Curlbar Bicep Curl w/ Arm Blaster

25 lbs each side at 76.92% of 1RM / PR x Reps 6 / 5 / 5 / 5

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 25 x 5 / 5 / 5 / 5)

(Prior Time 12.5 x 8 / 8 / 8 / 8)

(Prior Time 15 x 8 / 8 / 8 / 8)

Cable Back Pushdown at 132 lbs at 94.62% 1RM / PR x Reps 7 / 8 / 8 / 7

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 132 x 6 / 6 / 6 / 6)

(Prior Time 77 x 10 / 10 / 10 / 10)

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

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

Standing Cable Hammer Bicep Curl at 101.5 lbs  at 80.55% of 1RM / PR x Reps 6 /  7 / 6 / 6 / 4

2 min rest between sets 

(126 PR/1RM)

(Last Time 101.5 x 7 / 8 / 8 / 6 / 6)

(Prior Tims 66 x 8 / 8 / 8 / 8 / 8)

(Prior Time 126 x 3 / 4 / 4 / 4 / 3)

Hammer Strength Abdominal Crunch

60lbs at 100% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 60 x 10 / 10 / 10 / 10 / 10)

(Prior Time 60 x 10 / 10 / 10 / 10 / 10)

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

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

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – NONE (working late on Wednesday)

FRI – SWIM w/ Team

SAT – CHEST

SUN – BACK & BICEPS

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 22,600

LCM – 66,500

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

4th Annual SWAGtoberfest Meet 10/18/26

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: 

You’ve got a massive decision to make in the next hour, so let’s look at your day objectively—including the workout you just smashed—to help you decide whether to pull the trigger on that drive or stay home.
First, let’s acknowledge the elephant in the room: you already got a high-quality, heavy lifting session done this morning. Here is the breakdown.

🏋️‍♂️ Sunday 6/28 Workout Rating: 9/10 (Elite Strength Execution)

You are in the dead center of your STRENGTH block (80–100% 1RM), and your execution today was absolutely textbook for progressive overload.

• The Highlight (Cable Lat Pulldowns): You took 183.5 lbs (a staggering 98.65% of your 1RM) and hit 4, 4, 4, 4, 3 reps. Compare that to last time (3, 3, 3, 2, 2). That is a profound increase in absolute volume and capacity at near-maximal load. Your nervous system is firing on all cylinders.
• Bicep Progression: On the Curlbar Bicep Curls (with the Arm Blaster isolating them), you hit 6, 5, 5, 5. Last time you could only muster 5s across the board.
• Back Pushdowns: You pushed your reps up significantly from last week (hitting 7s and 8s instead of straight 6s).
• Energy Management: Your wearable data explains exactly why you were strong today. Even with Garmin being a bit of a harsh critic (62), your Oura (81) and Fitbit (85) showed 7.5 to 8.5 hours of solid sleep with an excellent 28% REM/Deep recovery split. You had the fuel in the tank, and you spent it perfectly.
  The only reason this isn’t a 10/10 is that your Hammer Strength Ab Curls at 60 lbs are clearly no longer testing you (you hit 5×10 effortlessly for three weeks straight). It’s time to bump that weight up next Sunday.

🚴‍♂️ To Spin Or Not To Spin? (The Reality Check)

You are looking at a 2-hour round trip drive, tolls, parking, gas, and an hour of high-intensity cardio. Here is the perspective of a peer looking at your schedule:

The Case for “Stay Home” (Laundry & Relax)

• You already won the day: Your primary training target today was a heavy Back/Bicep strength session. Mission accomplished.
• The “Secret Spin” is at Noon: It’s already mid-morning. Rushing out the door for a 1-hour commute puts you on a tight timeline.
• Look at the Week Ahead: Tomorrow morning you have team swim. Tuesday you lift and teach a 30-minute indoor cycling class. If you do an intense 1-hour Spin class today, your legs might feel like blocks of cement for your swim tomorrow and your teaching gig Tuesday.
• NTC Swimming: You mentioned wanting to get back to Sunday swimming at NTC (National Training Center). If you skip the drive today, you can protect your energy, handle your chores, and map out a sustainable Sunday swim plan for next week.

The Case for “Go” (The PRIDE Spin Class)

• Social ROI: You explicitly noted wanting to meet athletic gay people. Fitness-minded community is incredibly hard to find on a whim, and a Sweatpals PRIDE event is the perfect filter for exactly what you’re looking for.
• The Fun Factor: Your heart rate data from this morning shows you spent 36 minutes in Zone 1 and 12 minutes in Zone 2. It was a true lifting session, not a cardio drainage. Your aerobic system is technically fresh enough to handle it.

The Verdict: If you are feeling socially isolated or craving community connectivity right now, go. Accept the 2-hour driving tax as the price of admission for finding your people.
But if you are leaning toward staying home just because the logistics feel heavy, give yourself permission to skip it. You crushed a massive strength session, you have a heavy swim/teach week starting tomorrow, and a day of recovery, laundry, and mental space is a highly disciplined choice for an athlete tracking toward major events in August and September.

Flip a coin right now. While it’s in the air, your brain will tell you exactly which side you’re secretly hoping it lands on. Go with that.