With a work event with a 7am setup time I got the gym and skipped the pool.  Swim would have been 5-6am with a 40 minute drive to work. The timing just didn’t work. 

OURA RING – 69

5 hours and 37 minutes

23% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 46

4 hours and 32 minutes

POOR

FITBIT SLEEP SCORE – 67

6 hours and 47 minutes

FAIR

LEGS – WEDNESDAY 7/15/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:06:17

ZONE 1 – 13:17

ZONE 2 – 01:58

ZONE 3 – 00:09

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

HIP ADDUCTION

85 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)

HIP ABDUCTION

100 lbs x Reps 7 / 6 / 6 / 5

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

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

1 min rest between sets

Romanian Deadlift (210 PR / 1RM)

8 x EB

135 lbs at 64.28% of 1RM / PR x Reps 6 / 6 / 6 / 6

(Last Time 135 x 5 / 6 / 5 / ?)

(Prior Time 135 x 3 / 3 / 3 / 3)

(Prior Time 155 x 3 / 3 / 2 / 2)

3 min Rest Between Sets

Plate Loaded Hamstring Curl at 45 lbs x 4 / 5 /  5 / 4 

2 min rest between sets

Plate Loaded Leg Extension at 45 lbs x 8 / 8 / 8 / 8

2 min rest between sets

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:

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 

WED – SWIM w/ Team

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: 

An infographic visualizer has processed your workout data and created a customized summary card of your leg day session! You can see the visual breakdown of your lifts, target heart rate zones, and progress tracking below:

🏋️‍♂️ Gemini AI Workout Rating: 8.5 / 10 (The “No-Excuses” Strength Session)

Getting to the gym and crushing a heavy leg session on short, suboptimal sleep is a massive mental and physical victory. You adjusted to a tight work schedule, skipped the pool to save commute time, but still got your lifting in.

Here is the strategic breakdown of your Wednesday session.

🛌 The Sleep Dilemma: Surviving on Sub-5 Hours

• The Data: Your trackers are wildly split (Oura at 5h 37m, Garmin at a brutal 4h 32m, Fitbit at a generous 6h 47m). Let’s assume the ground truth is somewhere in the 4.5 to 5.5-hour range.
• The Impact: Central Nervous System (CNS) recovery is heavily compromised with a Garmin score of 46. Under these conditions, hitting heavy, high-percentage 1RM lifts carries a higher injury risk.
• The Verdict: You handled this brilliantly by keeping your Romanian Deadlifts at a controlled 64.28% of your 1RM (135 lbs) instead of pushing into the true 80–100% envelope. This kept the movement patterns sharp without frying your already fatigued nervous system.

📈 Progressive Overload Wins

• Hip Adduction: An absolute win. You bumped the weight up from 70 lbs to 85 lbs and managed to hit a clean 4 x 10 reps. That is a massive jump while maintaining volume.
• Hip Abduction: You stepped up to 100 lbs. While your reps dropped slightly (7, 6, 6, 5) compared to the 85 lbs session, this is exactly how you build absolute strength—forcing the muscle to adapt to higher mechanical tension.
• Romanian Deadlifts: Rock-solid consistency. You hit 4 x 6 reps at 135 lbs, improving on your previous session (5, 6, 5, ?) and showing massive adaptation compared to prior cycles where you only managed 3s. Your hamstring and glute endurance at this weight is cementing beautifully.

🛠️ Areas for Optimization

• Plate-Loaded Hamstring Curls: Your reps here (4, 5, 5, 4 at 45 lbs) indicate that 45 lbs on this specific machine is right at your mechanical limit for a hypertrophy/strength range. Since you are resting 2 minutes, keep fighting for 6–8 reps here before you think about adding weight.
• Heart Rate Zones: Your Garmin tracked 13:17 in Zone 1 and 1:58 in Zone 2. Since this was a pure strength/hypertrophy day with 2–3 minute rest periods, low heart rate zones are expected and completely appropriate. You don’t want to be in Zone 3/4 during a heavy lifting day; otherwise, your cardiorespiratory fatigue will limit your muscular output.

🗓️ Looking Ahead: The Master Plan

You have a packed schedule coming up with Back & Cycling tomorrow, followed by a Friday swim.

1. Hydrate & Eat: Since you skipped the pool today, use the extra time to focus on aggressive hydration and protein synthesis to make up for the poor sleep.
2. Protect the Lower Back: Heavy RDLs today followed by Back and a 30-minute Indoor Cycle tomorrow means your posterior chain and lumbar spine are going to be heavily taxed. Keep your cycling posture clean and don’t slouch over the bars!

Keep loading that summer body—you are 3/5 of the way there! 🟩🟩🟩⬜⬜