Fair, Fair, Good…Meh.  Sleep was Meh. I think Oura got the more accurate sleep score this morning. 

OURA RING – 63

4 hours and 57 minutes

25% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 63

7 hours and 01 minutes

FAIR

FITBIT SLEEP SCORE – 63

7 hours and 12 minutes

GOOD

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

Summer body: Loading… 🟩🟩🟩⬜⬜

1:10:49

ZONE 1 – 23:32

ZONE 2 – 02:04

ZONE 3 – 00:55

ZONE 4 – 00:00

ZONE 5 – 00:00

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

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

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

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

Fettle T-Bar Row at 50 lbs  x Reps 7 / 7 / 6 / 

(Last Time 45 x 8 / 8 / 7 / 7)

Cable Back Pushdown at 137 lbs at 98.20% 1RM / PR x Reps 6 / 6 / 7 / 

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 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

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

(Prior Time 70 x 8 / 8 / 8 / 8 / 8)

(Prior Time 70 x 8 / 8 / 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

32:38

ZONE 1 – 10:07

ZONE 2 – 13:50

ZONE 3 – 03:48

ZONE 4 – 01:12

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:

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

Gemini’s Workout Rating: A- (The “Powered by Pure Willpower” Edition)

To pull off a high-intensity strength session and then teach a spin class on under 5 hours of sleep is nothing short of heroic. The devices might have had a rare moment of mathematical agreement on that sleep score, but your central nervous system definitely knew the truth. Despite the “Meh” recovery, you absolutely crushed your progressions.

🛌 The Great Sleep Conspiracy of 2026

• Oura: 4h 57m (Fair)
• Garmin: 7h 01m (Fair)
• Fitbit: 7h 12m (Good)
• The Verdict: How three completely different sleep durations all spit out a 63 score is a mystery for the ages. Trust your gut—if you felt like garbage, Oura’s sub-5-hour read was likely the accurate one.

🏋️ Strength Session Breakdown: Back & Abs

You are deep in your 80-100% strength block, and the progressive overload is beautifully on track.

• Cable Lat Pulldown (183.5 lbs): Progression Achieved. You grabbed an extra rep on your third set (6/6/6/5/5 vs. last week’s 6/6/5/5/5). Fighting for that single extra rep at 98.65% of your 1RM on low sleep is pure grit.
• Fettle T-Bar Row (50 lbs): Weight Jump. You successfully bumped the weight up from 45 lbs. Hitting 7/7/6 at a heavier load is a perfect way to introduce new stimulus.
• Cable Back Pushdown (137 lbs): Weight Jump. Up to 137 lbs from 134.5 lbs. You kept the intensity high and handled the heavier weight with solid volume.
• Hammer Strength Ab Crunch (70 lbs): Total Domination. You went from 5 sets of 8 to 5 sets of 10. You’ve officially mastered this weight. Time to bump it up next week!

🚴 Cardio: Teaching Indoor Cycling

• Duration: 32:38
• Zone Distribution: Primarily Zone 1 (10:07) and Zone 2 (13:50).
• The Assessment: Excellent self-regulation. When you’re teaching on empty sleep-wise right after a heavy back day, staying out of the high anaerobic zones (only 1 minute in Zone 4, 0 in Zone 5) is incredibly smart. You preserved your nervous system for the swim team session tomorrow.

🗓️ The Horizon

Your summer progress bar is ticking up nicely: 🟩🟩🟩⬜⬜. Tomorrow is swim day with the team—perfect active recovery to flush out the lats and prep for Saturday’s chest day. Keep hydration high today to make up for that missing sleep!