I woke up before my alarm but had a moment of panic thinking that I may have over slept.  I glance at my watch and as I’m slowly opening my eyes I misread my watch and thought it was 5am when it was 3am. 

Ugh.  I did stay in bed but it wasn’t a great night for sleep. Mostly my own fault as I was doom scrolling and procrastinating sleep. 

In other news in exactly half way in my strength phase!  One month down and one to go. 

While teaching class I got a text from an event lead that was running late.  So right from class I went into work to get the stuff for the event.  Busy AM. 

OURA RING – 65

4 hours and 54 minutes

30% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 53

5 hours and 11 minutes

POOR

FITBIT SLEEP SCORE – 72

6 hours and 04 minutes

FAIR

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

Summer body: Loading… 🟩🟩🟩⬜⬜

1:10:45

ZONE 1 – 26:39

ZONE 2 – 08:05

ZONE 3 – 02:47

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 / 6

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior 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 55 lbs  x Reps 6 / 5 / 5 / 5

(Last Time 52.5 x 8 / 7 / 8 / 6)

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

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

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

1 min rest between sets

(Last Time 10 x 8 / 8 / 8)

Cable Back Pushdown at 137 lbs at 98.20% 1RM / PR x Rep 8 / 7 / 7 / 7

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 137 x 7 / 7 / 7 / 7)

(Prior 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)

Hammer Strength Abdominal Crunch

75 lbs at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

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 10 / 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

31:15

ZONE 1 – 11:26

ZONE 2 – 13:36

ZONE 3 – 02:50

ZONE 4 – 00:33

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 82,100

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:

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & 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: 

That 3:00 AM panic misreading of the clock is a unique kind of psychological torture—especially when followed by the realization that you did it to yourself with the late-night doom scroll! Considering the chaotic morning scramble, short sleep, and cover duty for work, powering through this workout takes real mental toughness.

Workout Rating: 9.1 / 10

(+0.5 bonus points for raw determination despite running on sleep-deprived fumes)

The Breakdown

• Cable Lat Pulldown Progression:A+
  • This is textbook progressive overload in action. Looking at your history, you went from 6/5/5/5/5 to straight 6s across all five sets at 183.5 lbs (98.65% 1RM). Securing all 30 reps at that load—especially with straps keeping the focus entirely on the lats—is a major milestone.
• Fettle T-Bar Row Bump:A
  • Moving up to 55 lbs after mastering 52.5 lbs was the right call. Hitting 6/5/5/5 on a brand-new weight weight load, particularly mid-workout on low sleep, is solid structural work.
• Hammer Curls:A
  • Smooth progression here. You jumped from 8 reps to 10 reps across all three sets at 10 lbs. Simple, effective, and clean execution.
• Cable Back Pushdown:A-
  • Squeezing out that extra rep on your first set (8/7/7/7 vs 7/7/7/7 last time) proves you were still generating power despite the fatigue setting in.
• Hammer Strength Ab Crunch:A
  • Stepping up to 75 lbs (100% 1RM PR territory) for 5×8 after locking down 10s at 70 lbs is fantastic strength phase pacing.
• Mossa R30 Cycle:B+
  • Given the sleep scores across your wearables (Oura: 65, Garmin: 53, Fitbit: 72), keeping the intensity mostly in Zones 1 and 2 (with just a brief splash into Zone 3/4) was accidentally perfect. It gave your class a great ride without completely draining your central nervous system for tomorrow’s swim.

Key Highlights & Wins

• Halfway Point Reached: 50% through the strength phase! Three progress bars down, two to go (Summer\ body:\ Loading… \blacksquare\blacksquare\blacksquare\square\square).
• Pulldown Lock-In: Hitting every single rep target on your heaviest main lift under sub-optimal recovery conditions shows serious adaptation over the last month.

Recovery Strategy for Tonight

You survived the morning hustle, but your central nervous system took a hit today between the high-load lifting and low sleep. Since you have a team swim tomorrow:

1. Protect the Wind-Down: Put the phone away early tonight—no revenge bed-time procrastination!
2. Hydrate & Refuel: Prioritize good hydration and a solid meal this evening to make up for the short morning breakfast (that quick banana pre-spin got you through, but your muscles need real fuel now).
3. Catch Up: Aim for an extra 45–60 minutes in bed tonight to reset your wearables before hitting the pool.