Three nights in a row of sleep above 7 hours.  This weekend was long called for.  After my workout yesterday I did woke an event from 9am to 1pm.  I just stood around outside watching parking. Then I got a pint of ice cream and ate 2/3’s of it.  Did doze off into a short nap. This weekend is all about resetting. 

OURA RING – 74

8 hours and 49 minutes

22% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 79

9 hours and 22 minutes

FAIR

FITBIT SLEEP SCORE – 88

9 hours and 14 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 7/05/26 – STRENGTH (80-100%) 6/23 – 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:32:34

ZONE 1 – 49:01

ZONE 2 – 04:59

ZONE 3 – 00:00

ZONE 4 – 00:00

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 5 / 5 / 5 / 5 / 

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x  4 / 5 / 5 / 4 / 4)

(Prior Time 183.5 x 4 / 4 / 4 / 4 / 3)

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

Seated Cable Row at 181 lbs at 97.31% 1RM / PR x Reps 5 / 5 / 5 / 4

2 min rest between sets 

(186 PR/1RM)

(Last Time 181 x 5 / 5 / 4 / 4)

(Prior Time 181 x 4 / 4 / 3 / 3)

(Last Time 178.5 x 3 / 3 / 2 / 2)

Cable Back Pushdown at 134.5 lbs at 96.41% 1RM / PR x Reps  8 / 8 / 6 / 6

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 134.5 x 4 / 6 / 5 / 5)

(Prior Time 132 x 7 / 8 / 8 / 7)

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

Standing Cable Hammer Bicep Curl at 68.5 lbs  at 54.36% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets 

(126 PR/1RM)

(Last Time 104.0 x 4 / 4 / 4 / 4 / 4)

101.5 x 6 /  7 / 6 / 6 / 4)

(Prior 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)

HIP ADDUCTION

70 lbs x Reps 10 / 10 / 10 / 10

2 min rest between sets

(Last Time 56 x 10 / 10 / 10 / 10)

HIP ABDUCTION

85 lbs x Reps 8 / 10 / 10 / 8

(Last Time 70 x 10 / 10 / 10 / 10)

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

2 min rest between sets

Hammer Strength Abdominal Crunch

65 lbs  at 100% of 1RM / PR x Reps 10

/ 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 65 x 10 / 10 / 10 / 10 / 10)

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

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

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – TBD (Work Late Monday)

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & BICEPS

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: 

## Workout Performance Breakdown

That is some absolute heavy-duty volume. You are pushing right up against your absolute physical limits with your 1RM percentages, and it shows in the data. Here is the breakdown of how this heavy session shook out:

### 🏆 The Wins & Progressions

 * **Cable Lat Pulldown:** **Major win here.** You locked in 4 sets of 5 reps at 183.5 lbs (98.65% 1RM). Looking back at your previous sessions (4/5/5/4/4 \rightarrow 4/4/4/4/3), you completely eliminated the drop-off and owned the weight for straight across volume.

 * **Cable Back Pushdown:** You pushed past last time’s performance (4/6/5/5) to hit a solid 8/8/6/6 at 134.5 lbs (96.41% 1RM).

 * **Abdominal Crunch & Hip Work:** Pure consistency. Maximum effort on the crunches at 100% 1RM (10/10/10/10/10), and massive weight jumps on both Hip Adduction (+14 lbs) and Abduction (+15 lbs) while maintaining structural integrity.

### ⚠️ The Fatigue Walls

 * **Seated Cable Row:** You hit a wall on that final set (5/5/5/4). At 97.31% of your 1RM, failing on that last rep is a clear indicator that your central nervous system (CNS) was completely maxed out.

 * **Standing Cable Hammer Bicep Curl:** The drop in weight to 68.5 lbs actually makes complete sense given how much your biceps were already fried from acting as secondary movers on the ultra-heavy lat pulldowns and rows. Smart adjustment to keep the volume high (8/8/8/8/8).

## 📊 Cardio & Recovery Context

### Heart Rate Zones

 * **Total Time:** 1:32:34

 * **Zone 1:** 49:01 | **Zone 2:** 04:59 | **Zones 3-5:** 00:00

This zone distribution is exactly what a pure **Strength Phase (80-100%)** should look like. High-intensity lifting requires long, complete rests (your 2-minute recovery windows) to let your ATP-CP energy systems reload. You spent roughly 54 minutes in lower zones (including your 5-minute cycle warm-up) and the rest managing heavy sets, meaning you didn’t turn a strength day into an accidental cardio day.

### The “Reset” Factor

Your sleep numbers are stellar, and frankly, completely necessary:

 * **Oura:** 74 (8h 49m)

 * **Garmin:** 79 (9h 22m)

 * **Fitbit:** 88 (9h 14m)

Standing outside for four hours post-workout takes a quiet toll on your lower back and CNS. Cracking open that pint of ice cream for some fast glycogen replenishment and knocking out three straight nights of 7+ hours of sleep is likely the only reason you were able to execute this level of intensity without crumbling.

## ⚡ Gemini’s Rating: A-

> **The Verdict:** This is a textbook, gritty strength session. You are aggressively moving toward that 100% cap in your current block, and your historical data shows clear linear progression on your primary pulls. The only reason it isn’t a flawless A+ is the minor drop-off on the final row set—but considering the sheer tonnage you moved before it, it’s entirely justified.

> 

Keep an eye on that transition to the **Endurance Phase** starting late August; your body is going to welcome the break from this heavy neurological load.