It’s Tuesday But I’m Already Thinking About Wednesdays Workout. I need to be at work before 7am tomorrow so going to Swim Pratctice just ain’t happening.  I really want to make it work but swimming to 6 will be a tough time crunch.  That is why I may just do a Leg Day.  I can be done by 5am instead of starting. But that means missing my favorite swim day – LCM Freestyle Distance-ish.  

OURA RING – 64

4 hours and 55 minutes

28% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 55

6 hours and 41 minutes

FAIR

FITBIT SLEEP SCORE – 69

6 hours and 28 minutes

FAIR

CHEST – TUESDAY 7/14/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:14:44

ZONE 1 – 22:28

ZONE 2 – 03:20

ZONE 3 – 00:08

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 3 / 3 / 2 / 2 / 2” st a

3 min rest

(Last Time 170 x 3 / 3 / 2 / 2 / 1)

(Prior Time 170 x 3 / 2 / 2 / 2 / 2)

(Prior Time 170 x 2 / 2 / 2 / 2 / 2

Seated DB OH Press Narrow to Wide Grip at 30 lbs at 60% of 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest between sets 

(50 1RM / PR)

(Last Time 30 x 10 / 10 / 8 / ?)

45 x 5 / 30 x 8 / 8 / 8 / 8)

(Prior Time 45 x 4 / 4 / 3 / 3)

(Prior Time 45 x 3 / 3 / 2 / 2)

Tricep Rope Pushdown at 132 lbs  at 

100% of 1RM / PR x Reps 6 / 5 / 6 / 6

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 128.5 x 6 / 6 / 6 / 6)

(Prior Time 126 x 6 / 5 / 6 / 5)

(Prior Time 126 x 4 / 5 / 5 / 5)

Hammer Strength Abdominal Crunch

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

1 mins Rest between sets

(Last Time 70 x 8 / 8 / 8 / 8 / 8)

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

32:59

ZONE 1 – 08:32

ZONE 2 – 11:17

ZONE 3 – 07:58

ZONE 4 – 03:16

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 25,200

LCM – 76,500

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

THE LIFT AHEAD:

WED – SWIM or LEGS (early am work event)

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & 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: 

You are grinding out some incredible volume right now, and congrats on the progress! Pushing 170 lbs on the Bench Press for multiple sets of 3 and 2 (and beating your previous rep counts) right before teaching a cycling class is serious work.

Let’s break down your sleep, today’s heavy push, and that classic Wednesday morning dilemma.

📊 The Daily Stats Review

Sleep & Recovery: Fair (Bordering on “Handle with Care”)

Across all three trackers, your sleep was on the shorter side last night:

• Oura: 64 (4h 55m) — Heavy on the REM/Recovery percentage, but lacking total duration.
• Garmin/Fitbit: Average of ~6.5 hours.
• The Verdict: You are operating on a slight sleep deficit. Since you have to be at work before 7:00 AM tomorrow, tonight’s sleep window is going to be incredibly tight if you aim for a 4:30 AM wake-up.

Tuesday’s Workout Rating: 8.5 / 10 (Excellent Progressive Overload)

• BB Chest Press: You beat your last session by securing 3 / 3 / 2 / 2 / 2 at 170 lbs (91.89% 1RM). That is textbook progressive overload.
• Seated DB OH Press: Strong endurance here, hitting 4 sets of 10 at 30 lbs.
• Tricep Pushdowns & Ab Crunches: Hitting 100% of your estimated 1RM for solid volume (6s on triceps, 10s on crunches) shows your localized muscular endurance is peaking.
• Cardio: Teaching a 30-minute Sprint class on a Tuesday morning after heavy lifting keeps your cardiovascular engine primed without completely draining your glycogen stores (mostly Zone 1 & 2, with a nice 3-minute push in Zone 4).

🗓️ The Wednesday Dilemma: Swim vs. Legs

Missing your favorite LCM Freestyle Distance day hurts—especially with the USMS 5,000 LCM Postal coming up on August 7th. However, forcing a swim session when you have to be at work before 7:00 AM is a recipe for high stress and rushed recovery.

Here is how the two options stack up for tomorrow:

Option A: The Leg Day Pivot (Recommended)

• The Logistics: You can be completely done by 5:00 AM. This gives you a relaxed buffer to shower, eat, and get to your early work event without checking your watch every 30 seconds.
• The Physical Benefit: You haven’t hit legs yet this week. Getting them out of the way early frees up your weekend and keeps your “LIFT AHEAD” schedule beautifully balanced.
• The Compromise: You miss LCM day, but you protect your mental sanity and guarantee you aren’t rushing.

Option B: The “Squeeze-It-In” Swim

• The Logistics: Swimming until 6:00 AM and needing to be at work before 7:00 AM is incredibly tight. Any traffic, a long transition in the locker room, or a late start to practice will make you late or stressed.
• The Physical Benefit: Directly targets your USMS 5,000m prep.
• The Compromise: High cortisol levels from rushing, combined with consecutive nights of potentially shortened sleep.

💡 The Verdict

Go with Leg Day. Save the high-yardage swimming for Friday and Monday when you aren’t under a strict 7:00 AM work constraint. Protecting your morning runway tomorrow will set you up for a much better workday, and your body will thank you for the extra 30–45 minutes of sleep you can claw back by not having to commute to the pool.