Considering Monday was a very little sleep night my Oura Sleep Sebt still remains zero hours. I did attempt to go to bed earlier last night but I was tossing and turning at first.  

Today was BACK & MORE with the MORE being Legs and abdominals. Trying to lay off Biceps a bit so the light soreness goes away.  I wanna say it’s not a pain but more of a “Hey, it’s me your biceps and I’ve been working hard.  Can you give me a break?”  It’s distal biceps tendinitis (inflammation of the tendon connecting the bicep to the forearm).

I got my bloodwork for my TRT so looking back at my numbers:

LEVELS:

May 6, 2023 – 268 ng/dL

August 18, 2023 – 1120 ng/dL

March 6, 2024 – 969 ng/dL

 September 26, 2024 – 710 ng/dL

March 11, 2025 – 821 ng/dL

August 6, 2025 – 575 ng/dL

January 20, 2026 – 902 ng/dL / 20 Free Testerone

OURA RING – 63

6 hours and 50 minutes

17% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 56

6 hours and 22 minutes

POOR

FITBIT SLEEP SCORE – 82

7 hours and 16 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 – THURSDAY 7/09/26 – STRENGTH (80-100%) 6/23 – 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:16:18

ZONE 1 – 34:43

ZONE 2 – 02:48

ZONE 3 – 00:31

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 6 / 5 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior 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 / 5

2 min rest between sets 

(186 PR/1RM)

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

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

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

Cable Back Pushdown at 134.5 lbs at 96.41% 1RM / PR x Reps 8 / 8 / 7 / 6

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 134.5 x 8 / 8 / 6 / 6)

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

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

HIP ADDUCTION

70 lbs x Reps 10 / 10 / 10 / 10

1 min rest between sets

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

(Prior Time 56 x 10 / 10 / 10 / 10)

HIP ABDUCTION

85 lbs x Reps 10 / 10 / 10 / 10

(Last Time 85 x 8 / 10 / 10 / 8)

(Prior Time see 70 x 10 / 10 / 10 / 10)

( stPrior Time 55 x 8 / 8 / 8 / 8)

1 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 65 x 10 / 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

31:08

ZONE 1 – 09:00

ZONE 2 – 10:02

ZONE 3 – 09:52

ZONE 4 – 00:57

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 25,200

LCM – 72,000

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

4th Annual SWAGtoberfest Meet 10/18/26

THE LIFT AHEAD:

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

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: 

This was a focused, upper-body strength session where you pushed the limits on your compound back movements, evidenced by reaching near 1RM percentages. Given that you were battling very little sleep from earlier in the week and significant inconsistencies in how your trackers recorded your last night’s rest (ranging from 6h22m to 7h16m), the volume and intensity achieved are notable.

Your strategic decision to avoid direct bicep work to allow the distal biceps tendonitis to cool down was excellent. While back days naturally involve the biceps, your selected exercises and intensity demonstrate successful avoidance of significant irritation.

Here is a rating and detailed breakdown of your BACK & MORE session.

Overall Workout Rating: 9/10

(The deduction is based only on the need for increased caution due to tendon irritation and recent sleep deprivation, rather than the effort, which was excellent.)

Segment Breakdown

1. Strength: Back Focus (Cable Lat Pulldown, Seated Cable Row, Cable Back Pushdown)

• Intensity: 9.5/10. Working between 96.4% and 98.6% of your 1RM on multi-joint lifts is the definition of a true “Strength” phase session.
• Progress: Excellent. You achieved PR x Reps on both the Lat Pulldown and the Seated Cable Row, adding volume at near-maximal load compared to your last sessions.
• TRT Context: Pushing this level of intensity successfully correlates well with your recent TRT numbers (902 ng/dL), suggesting solid recovery capacity and muscle activation when your physiology is optimized.
• Biceps Caution: All three of these movements (especially rows and pulldowns) require the biceps to act as synergists. Using wrist straps on pulldowns was very smart, as it offloads the grip and reduces tendon tension. The “light soreness” you felt during the session indicates you were right on the edge; continuing this approach without added direct bicep work is key for managing the tendonitis.

2. The “MORE”: Legs (Hip Adduction, Hip Abduction)

• Execution: 9/10. Excellent auxiliary work. Your progress on the hip abduction (hitting 4×10 at 85 lbs vs. 8/10/10/8 last time) shows measurable improvement in hip stability. This is crucial foundation work for your upcoming swim and run events.

3. The “MORE”: Abdominals (Hammer Strength Ab Crunch)

• Execution: 9/10. Maintaining a consistent 5×10 at 100% of 1RM (based on previous records) demonstrates strong trunk stability. Your core is conditioned to handle the maximal output.

4. Cardio (Indoor Cycling – MOSSA R30)

• Execution: 10/10. A perfect active recovery or “finisher” cardio session. The heart rate distribution (almost equal time in Zone 1, Zone 2, and Zone 3, with minimal Zone 4) was ideal for teaching a class after a heavy lift. It added work without causing excessive muscular or CNS fatigue.

TRT Levels Observation

It is useful to reflect on how those heavy strength sessions correlate with your historical TRT data. Your strength has clearly responded positively during the upward swings (August 2023, January 2026). When levels dipped below 600 ng/dL (May 2023, August 2025), you likely noticed performance plateaus or slower recovery.

The high intensity you achieved today matches your recent high reading of 902 ng/dL, suggesting the therapy is supporting your high-volume athletic lifestyle.

Bicep Tendonitis Management Note

You are managing your distal bicep tendonitis correctly by backing off direct curl variations. However, given how close you were working to your 1RM on heavy pull movements, remember that the biceps are still heavily loaded as secondary movers.

If you continue to feel that “Hey, it’s me” sensation (even if it’s not sharp pain), consider adding 15-30 seconds of rest between sets on these heavy back lifts, or slightly drop the load to 90-93% to let the connective tissue recover before you push that 98-100% boundary again.

Conclusion and Suggestions

You delivered a powerful performance on the back compound lifts today, setting rep PRs on both major exercises while strategically managing an injury and suboptimal sleep. It was a highly productive session.

For The Lift Ahead:

• Keep Biceps Isolated: Sunday’s “Back & Biceps” day should still be structured as “Back and Maybe Biceps.” If you do any biceps work, use very light weights (below 60% 1RM) and focus strictly on range of motion and high reps, or avoid them entirely until the sensation is 100% gone.
• Focus on Recovery: The sleep scores are inconsistent but all point toward needing slightly better quality rest, especially since you are pushing the intensity on lifting days and increasing swim distance totals. Use the non-lifting days (Swim days) to maximize recovery.