OURA RING – 78

6 hours and 20 minutes

35% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 54

5 hours and 38 minutes

POOR

FITBIT SLEEP SCORE – 75

6 hours and 47 minutes

FAIR

CHEST – TUESDAY 7/21/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:06:35

ZONE 1 – 11:21

ZONE 2 – 01:16

ZONE 3 – 00:00

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 / 3 / 3 / 2

3 min rest

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

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

(Prior Time 170 x 3 / 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 / 10 / 10)

(Prior Time 10 / 10 / 8 / ?)

(Prior TIme 30 x 8 / 8 / 8 / 8)

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

Tricep Rope Pushdown at 100 lbs  at 

100% of 1RM / PR x Reps 8 / 8 / 8 / 

*diff cable rig 

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 142 x 6 / 5 / 6 / 6)

(Prior 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 10 / 10 / 10 / 10 / 10)

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

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

34:02

ZONE 1 – 12:59

ZONE 2 – 10:19

ZONE 3 – 07:21

ZONE 4 – 01:13

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 79,500

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 w/ Team

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:

WDW 5K – JANUARY 8th, 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: 

Solid effort today! You’re pushing heavy weight, teaching high-energy indoor cycling, and keeping your eye on a packed multi-sport event schedule.

Here is a breakdown of your metrics, progressive strength gains, and key insights for recovery.

Metric Breakdown & Recovery Status

Your trackers tell two completely different stories about last night’s sleep. TrackerSleep DurationQuality / REMRating Oura Ring6h 20m35% REM (High Recovery)78 – GoodGarmin5h 38mLow54 – PoorFitbit6h 47mBalanced75 – Fair

The Takeaway: Oura weighed heavily on your 35% REM sleep (which is fantastic for neural and muscular recovery), whereas Garmin dinged you for lower total duration and likely higher heart rate variability (HRV) stress markers. Given your 5:00 AM–6:00 AM wake-up timeline, your real recovery land-line sits right around Fair to Moderate. Keep an eye on cumulative fatigue, especially with teaching cycle after a heavy lift.

Workout Performance & Analysis

1. Strength Session: Chest & Upper Body Focus

• Total Time: 1:06:35 | Heart Rate: Strictly Zone 1 (11:21) and Zone 2 (01:16) — perfect for pure strength work with proper inter-set rest.
• Barbell Chest Press (185 lbs PR context)
  • Today: 170 lbs (91.9%) \rightarrow 3 / 3 / 3 / 3 / 2 (14 reps total)
  • History: 12 reps last time \rightarrow 11 prior \rightarrow 11 prior
  • Progress Check: Clear progression! You unlocked an extra rep on Set 3 and Set 4 compared to last session. Hitting 92% of your 1RM for multiple triples proves your neural drive and absolute force output are climbing nicely.
• Seated DB Overhead Press (Narrow to Wide)
  • Today: 30 lbs \rightarrow 10 / 10 / 10 / 10 (40 total reps, 2 min rest)
  • Progress Check: Rock-solid consistency. Holding 4×10 at 60% with complete control builds clean shoulder stability without blowing out your shoulders before your cycle class.
• Tricep Rope Pushdown
  • Today: 100 lbs \rightarrow 8 / 8 / 8 (Different cable rig)
  • Note: Rig mechanical advantages vary heavily across cable machines, so focus purely on localized tricep burn rather than chasing last week’s 142 lbs number.
• Hammer Strength Abdominal Crunch
  • Today: 70 lbs \rightarrow 10 / 10 / 10 / 10 / 10
  • Progress Check: Perfectly executed 5×10 core volume to lock in trunk stability.

2. Teaching Indoor Cycling (Les Mills Sprint)

• Time: 34:02
• Zone Breakdown: Zone 1: 12:59 | Zone 2: 10:19 | Zone 3: 07:21 | Zone 4: 01:13 | Zone 5: 00:00
• Analysis: Excellent job managing your effort while coaching. You stayed under the redline (Zone 4/5) while inspiring the room, ensuring you didn’t destroy your legs ahead of tomorrow’s swim.

Big Picture: Overall Grade

Rating: B+ (88/100)

• The Good: Outstanding strength progression on the bench press (+2 total reps at ~92% 1RM), controlled cardio intensity while teaching, and immediate post-workout fueling (banana).
• The Caveat: Less than 6.5 hours of total sleep on a day where you combined heavy lifting and high-intensity coaching puts your central nervous system (CNS) on notice. Watch out for cumulative fatigue over the next 48 hours.