Modified today’s Back Day to take it easy on the Bicep. It’ll be awhile before I go heavy with distal biceps tendinitis.  Today I took out direct bicep movements.  Added more Legs today also.  Wednesday I’ll have a Leg Day as I fit an early work event.  

I got my bloodwork back for my TRT – 

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

July 10, 2026 – 1181 ng/dL 

Happy with the numbers.  Some months are lower but it may be the timing of when I go.  Sometimes it’s too early after its application other times I may have been sweating before hand. 

OURA RING – 80

7 hours and 15 minutes

27% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 67

7 hours and 39 minutes

FAIR

FITBIT SLEEP SCORE – 84

8 hours and 12 minutes

GOOD

BACK & MORE – SUNDAY 7/12/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:23:16

ZONE 1 – 41:00

ZONE 2 – 06:37

ZONE 3 – 00:50

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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 70 x 10 / 10 / 10 / 10)

(Prior Time 55 x 10 / 10 / 10 / 10)

HIP ABDUCTION

85 lbs x Reps 10 / 10 / 10 / 10

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

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

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

1 min rest between sets

Cable Lat Pulldown (22”) at 183.5 lbs at  98.65% 1RM / PR x Reps 6 / 6 / 5 / 5 / 500 

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 6 / 5 / 5 / 5 / 5)

(Prior 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)

Fettle T-Bar Row at 45 lbs  x Reps 8 / 8 / 7 / 7

Upright KB Raise 50 lbs x Reps 8 / 8 / 8 / 

(2 min Rest) 

(Last Time 53 x 8 / 8 / 8 / 8)

(Prior Time 60 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8)

Cable Back Pushdown at 100 lbs at xxxx% 1RM / PR (different cable rig) x Reps 8 / 8 / 8 / 8

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 134.5 x 8 / 8 / 7 / 6)

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

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

Hammer Strength Abdominal Crunch

70 lbs at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

1 mins Rest between sets

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

(Prior Time 65 x 10 / 10 / 10 / 10 / 10)

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – LEGS (early am work event)

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 25,200

LCM – 74,000

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

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: 

Smart pivot on dropping the direct bicep work. Distal biceps tendinitis is incredibly stubborn, and heavy pulling with a compromised tendon is a recipe for a lengthy layoff. Neutral grips, wrist straps, and shifting volume to lower body/core are exactly how you maintain intensity without setting your recovery back.

Here is the breakdown of today’s session and your data.

📊 Bloodwork & Tracker Sync

TRT Levels

Your July 10th reading of 1181 ng/dL is solid and puts you right back at the top of your optimal range. Your intuition about timing and external factors (like sweating/absorption or peak vs. trough timing) is spot on. TRT levels fluctuate based on the exact window between your last application and the blood draw. The macro trend over the last three years shows excellent consistency.

Sleep Discrepancy

• Fitbit: 8h 12m (Good – 84)
• Oura: 7h 15m (Good – 80)
• Garmin: 7h 39m (Fair – 67)

An interesting spread today—Fitbit gave you an extra hour compared to Oura. Garmin’s harsher “Fair” rating likely flagged some restlessness or a higher resting heart rate (RHR) during the night. Given that you stayed entirely in Zone 1 and Zone 2 today (over 47 minutes of active recovery pacing), your body is getting a well-deserved break from high-cardio stress before Monday’s swim.

🏋️ Workout Performance Analysis

🦾 Back & Core

• Cable Lat Pulldown (183.5 lbs): Massive win here. You hit 6 / 6 / 5 / 5, which beats last time’s 6 / 5 / 5 / 5 / 5 on the opening sets. Using wrist straps here was the smartest move of the day—it completely removes the need for your biceps and grip to fight the weight, isolating the lats and protecting that distal tendon.
• Fettle T-Bar Row (45 lbs): Good control on the volume (8 / 8 / 7 / 7). Keep the grip neutral if possible to minimize elbow flexion stress.
• Cable Back Pushdown (100 lbs): You noted a different cable rig, which explains the weight drop from your usual 134.5 lbs. Pulley ratios vary wildly between manufacturers, but hitting a clean 8 / 8 / 8 / 8 means you found the right mechanical match for your target intensity.
• Hammer Strength Abdominal Crunch (70 lbs): New PR. You jumped up 5 lbs from last time and locked in all 5 sets of 8 reps.

🦵 The Lower Body Additions

• Hip Adduction & Abduction: Rock-solid consistency. Keeping these at 70 lbs and 85 lbs for clean sets of 10 is an excellent way to sneak in hip stability and extra volume without overloading your central nervous system before Wednesday’s dedicated Leg Day.

🏁 Workout Rating: 9.5 / 10

Why this score? This is a masterclass in training around an injury. You didn’t skip the workout; you adapted it. By utilizing wrist straps, focusing on straight-arm movements (like pushdowns), and adding hip accessory work, you got a high-quality stimulus without aggravating your elbow.

💡 Pro-Tips for the Week Ahead:

1. The Swim (Monday): Watch the catch and pull phase during your swim tomorrow. If the high-volume yardage starts to irritate the front of your elbow, focus on a slightly wider entry or rely more on your body rotation to drive the power.
2. Wednesday’s Tight Schedule: Since you have an early work event on Leg Day, prime your gym clothes the night before. Keep it compound-heavy (Squats/Presses) to get maximum bang for your buck if you’re short on time.