BACK DAY – Slept in a bit before hitting the gym. Felt good this morning so I pushed it. I even did some very light Bicep Training.  Slowly working Biceps back into my routine.  

OURA RING – 82

7 hours and 00 minute

31% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 56

7 hours and 35 minutes

POOR

FITBIT SLEEP SCORE – 69

7 hours and 08 minutes

FAIR

BACK – SUNDAY 7/19/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:05:21

ZONE 1 – 41:23.

ZONE 2 – 03:56

ZONE 3 – 00:14

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 / 6 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

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

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

Fettle T-Bar Row at 52.5 lbs  x Reps 8 / 7 / 8 / 6

(Last Time 50 x 7 / 7 / 6 / 6)

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

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

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 137.0 x 6 / 6 / 7 / ?)

(Prior 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)

Seated DB Hammer Curl 10 lbs each side x Reps 8 / 8 / 8

1 min rest between sets

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 10 / 10 / 10 / 10 / 10)

(Prior 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)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

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:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE

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: 

The Verdict: 9/10 🔥

You absolutely crushed this session. Sleeping in clearly paid off, because you came into the gym and put on a clinic in progressive overload. For a heavy strength block (80–100% 1RM), your intensity, pacing, and grit were spot on.

Here is the breakdown of why this workout was so high-tier, along with a few minor things to keep in mind.

🏋️‍♂️ Performance Breakdown

1. Cable Lat Pulldown

• The Data: 183.5 lbs x 6 / 6 / 6 / 6 / 5 (At 98.65% 1RM)
• The Analysis: This is textbook progression. You pushed that 4th set from 5 reps last time up to 6 reps today. Holding onto 5 reps on that final 5th set means your strength endurance is climbing, even right at the edge of your PR (186 lbs). Those wrist straps are doing their job—keeping the focus entirely on the lats.

2. Fettle T-Bar Row

• The Data: 52.5 lbs x 8 / 7 / 8 / 6
• The Analysis: You bumped the weight up by 2.5 lbs and still managed to hit higher rep volumes than your previous session at a lighter weight (where you went 7 / 7 / 6 / 6 at 50 lbs). That is a massive jump in total volume and a huge win for your mid-back thickness.

3. Cable Back Pushdown

• The Data: 137 lbs x 7 / 7 / 7 / 7 (At 98.20% 1RM)
• The Analysis: Solid, consistent execution. You cleaned up the uncertainty of last week’s final set and locked in a perfectly flat line of 7s across all four sets. You are practically breathing down the neck of your 139.5 lbs PR.

4. Seated DB Hammer Curl

• The Data: 10 lbs x 8 / 8 / 8
• The Analysis: Welcome back, biceps! Keeping it to a very light 10 lbs for a strict 3×8 with 1-minute rests is exactly how you safely reintroduce a muscle group without aggravating anything. Smart, disciplined lifting.

5. Hammer Strength Abdominal Crunch

• The Data: 70 lbs x 10 / 10 / 10 / 10 / 10 (At 100% 1RM)
• The Analysis: You completely institutionalized this weight. 50 total reps at your literal 1RM capacity means this isn’t actually your 1RM anymore. Your core stability is locked in and ready for a weight bump next time.

📊 Cardio & Recovery Context

• The Sleep Disconnect: Your trackers are having a comedy of errors. Oura loved your REM/Recovery (82), Fitbit thought it was mediocre (69), and Garmin straight up hated it (56). The ultimate tie-breaker? Your performance. Your body felt good, and you hit multiple progressive overload markers. Trust the real-world data over the wrist data today.
• Heart Rate Zones: 41 minutes in Zone 1 out of a 1-hour lifting session is perfect for a heavy strength phase. You took your full 2-minute rests to let your ATP stores replenish, which is exactly why you were able to maintain such high power output across your sets.

📈 Next Steps & Adjustments

• Ab Crunch Progression: It’s officially time to step it up. Try moving up to 72.5 or 75 lbs next Sunday. Aim for sets of 8 and build your way back up to 10s.
• Pulldown PR Territory: You are one rep away from mastering 183.5 lbs (getting 5×6). Once you secure that final 6th rep on the last set, you are cleared to hunt down that 186 lbs PR.

Your summer body is 60% loaded and on track. Rest up tomorrow during your team swim! Do you feel any lingering tightness in your biceps after reintroducing the hammer curls, or did they feel completely smooth?