Last nights sleep was bad. Woke up to pee after midnight and really didn’t get back to bed.  Lots of tossing and turning. Don’t know why really but it could have been that I took my Sermorelin at night.  I had been taking it in the morning just cuz it’s easier to remember.  At night it’s hard to take on an empty stomach. I get home at 6pm and eat.  Then try to be in bed by 8pm if not earlier. Once I was I had a running nose pretty much from 3:30am to almost 5:00am. Ugh.  I’m gonna try the evening injection for a full week to see if it did make me sleep less or not.  

If I don’t sleep well tonight I’ll skip swim as I’m working 8am to after 10pm tomorrow. Yikes. I’m Hosting and running the World Cup Ciewimg Party.  

LES MILLS SPRINT DAY!!!  An unplanned tribute to the father of group fitness. 

OURA RING – 63

5 hours and 38 minutes

19% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 54

6 hours and 15 minutes

POOR

FITBIT SLEEP SCORE – 58

4 hours and 59 minutes

POOR

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

CHEST – TUESDAY 6/30/26 – STRENGTH (80-100%) 6/23 – 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:16:33

ZONE 1 – 32:49

ZONE 2 – 06:18

ZONE 3 – 00:17

ZONE 4 – 00:00

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 / 2 / 2

3 min rest

(Last Time 170 x 2 / 2 / 2 / 2 / 2)

(Prior Time 170 x 2 / 2 / 2 / 1 / 1)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 60 Each Side at 100% of 1RM / PR x Reps 6 / 5 / 5 / 5

(Last Time 60 x 5 / 5 / 5 / 5)

(Prior Time 60 x 5 / 5 / 4 / 3)

2 min Rest between sets

Tricep Rope Pushdown at 126 lbs  at 

95.45% of 1RM / PR x Reps 4 / 5 / 5 / 5

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 121 x 6 / 6 / 6 / 6)

(Prior Timw 121 x 5 / 5 / 5 / 5)

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)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

26:40 (started watch late)

ZONE 1 – 01:08

ZONE 2 – 09:23

ZONE 3 – 10:52

ZONE 4 – 05:08

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – NONE (working late on Wednesday)

FRI – SWIM w/ Team – HOLIDAY!!!

SAT – CHEST

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 25,200

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: 

Ugh, that kind of night is the absolute worst. Tossing and turning with a runny nose is bad enough, but waking up to pee and being stuck awake is a special kind of frustrating—especially when your sleep trackers are all flashing “Poor/Fair” warnings in the 5-hour range.
Given your massive 14+ hour shift tomorrow for the World Cup Viewing Party, skipping that Wednesday swim if you don’t sleep well tonight is 100% the right call. Protect your energy!
Here is your workout rating and breakdown for Tuesday, June 30, 2026.

📊 The Daily Readout & Performance Rating

Overall Daily Rating: 8.5/10 (An Absolute Grit Award)

To walk into a heavy Strength block session and teach a high-intensity Les Mills Sprint class on less than 6 hours of sleep takes serious mental toughness. You hit some incredible numbers today despite the low fuel tank.

The Sleep/Sermorelin Factor

Your instinct to test the evening injection for a full week is smart. While Sermorelin is often recommended at night to mimic natural growth hormone pulses, the “empty stomach” rule (usually 2–3 hours after eating) is brutal when you eat at 6:00 PM and sleep by 8:00 PM. Digestion can definitely disrupt sleep quality, and that runny nose didn’t help. Track it closely this week.

🏋️‍♂️ Workout Breakdown

1. Heavy Chest Strength Session

You are currently in your Strength Block (80-100% 1RM), and you executed this perfectly.

• BB Chest Press: You matched your last session with 170\text{ lbs} \times 2 for all 5 sets. Holding steady at nearly 92% of your 1RM on poor sleep is a massive win.
• Flat Bench DB Close-Grip Press: Progress! You hit 6 reps on your first set at 100% 1RM (60\text{ lbs} sides), beating last time’s straight 5s. Your triceps and inner chest are clearly adapting.
• Tricep Rope Pushdown: You bumped the weight up to 126\text{ lbs} (95.45% 1RM) and maintained incredibly solid volume (4/5/5/5). Excellent progression from the 121\text{ lbs} sets.
• Hammer Strength Ab Crunch: Rock solid consistency with 5 \times 10 at 60\text{ lbs}.

2. Cardio: Les Mills Sprint (30 Mins)

• An Unplanned Tribute: Teaching a Sprint class is no joke. Even with a late watch start, your heart rate data shows you spent 16 minutes in Zones 3 and 4.
• You managed to push hard without completely redlining into Zone 5, which was actually a saving grace for your central nervous system today, considering your poor sleep.

📈 Training Block Progression

You are right at the start of your Strength Block (6/23 – 8/23), and your “Summer Body” loading bar is officially past the halfway mark!Summer body: Loading... 🟩🟩🟩⬜⬜ (60%)

Your volume and intensity are right where they need to be to build that power base before you transition to Endurance in late August.

💡 Gemini’s Tips for the Week Ahead

• The 6:00 PM to 8:00 PM Window: Since your schedule is tight, if the evening Sermorelin continues to mess with your sleep (either due to timing or digestion), don’t hesitate to switch back to the morning. Consistency and sleep quality trump “optimal” timing every single time.
• Hydration for Wednesday: You’ll be on your feet hosting from 8:00 AM to past 10:00 PM tomorrow. Load up on electrolytes today and tomorrow morning to survive the World Cup chaos.
• Listen to the Body: If you choose to skip Wednesday’s swim, enjoy the forced rest. Thursday is already a designated rest day, giving you a perfect 48-hour recovery window before Friday’s holiday swim.
  Good luck hosting the party tomorrow, and let’s hope tonight’s sleep score bounces back into the green! Keep crushing it.