It was a Meh Morning.  I pretty much had the whole gym to myself but I still was Meh.  But for the workout in.  Still babying the Bicep.  Slowly recovering. I swear the distal biceps tendinitis just randomly lets me know it’s there.  

OURA RING – N/A

Low Battery

GARMIN SLEEP SCORE – 69

6 hours and 56 minutes

FAIR

FITBIT SLEEP SCORE – 81

6 hours and 45 minutes

GOOD

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

Summer body: Loading… 🟩🟩🟩⬜⬜

1:10:03

ZONE 1 – 45:53

ZONE 2 – 07:48

ZONE 3 – 00:42

ZONE 4 – 00:00

ZONE 5 – 00:00

5 min Warm Up Cycling

Cable Lat Pulldown (22”) at 183.5 lbs at  98.65% 1RM / PR x Reps 7 / 6 / 6 / 6 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

(Prior Time t183.5 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)

Seated DB Hammer Curl 10 lbs each side x Reps 12 / 12 / 12

1 min rest between sets

(Last Time 10 x 10 / 10 / 10)

(Prior Time 10 x 8 / 8 / 8)

Fettle T-Bar Row at 57.5 lbs  x Reps 6 / 6 / 5 / 5

(Last Time 55 x 6 / 5 / 5 / 5)

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

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

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

Cable Back Pushdown at 139.5 lbs at 98.20% 1RM / PR x Reps 6 / 6 / 6 / 4

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 137 x 8 / 7 / 7 / 7)

(Prior Time 137 x 7 / 7 / 7 / 7)

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

(Prior Time 134.5 x 8 / 8 / 7 / 6)

Standing Cable Hammer Bicep Curl at 22 lbs at 21% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 

1 min rest between sets 

(126 PR/1RM)

(Last Time 101.5 x 6 /  7 / 6 / 6 / 4)

(Prior Time 101.5 x 7 / 8 / 8 / 6 / 6)

(Prior Tims 66 x 8 / 8 / 8 / 8 / 8)

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:

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:

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: 

Even on a “meh” morning with a cranky bicep, you still walked into an empty gym and put in solid work. Showing up and hitting high-intensity strength work when the vibes are low is where real consistency is built.

Here is the breakdown of today’s session:

🏋️ Workout Analysis & Progression

Key Lifts & Highlights

• Cable Lat Pulldown (183.5 \text{ lbs}): Solid Start! Hitting 7 reps on that first set is a clean rep PR for that weight, even if set 5 dropped to 5. Pulling heavy at \sim 98\% 1RM with wrist straps is smart—it takes the grip and forearm stress off that recovering distal bicep.
• Seated DB Hammer Curls (10 \text{ lbs}): Progressing safely. Bumped from 10 \text{ reps} last time to 12 / 12 / 12. Ultra-light, controlled hammer curls are fantastic for rehab work—they recruit the brachialis and brachioradialis without putting extreme stretch on the distal tendon.
• Fettle T-Bar Row (57.5 \text{ lbs}): Weight PR! Scaled up the load from 55 \text{ lbs} to 57.5 \text{ lbs} and kept the volume tight (6 / 6 / 5 / 5). Great strength progression here.
• Cable Back Pushdown (139.5 \text{ lbs}): Bumped weight up to a new load PR. Sets 1–3 were super consistent at 6 \text{ reps}.
• Standing Cable Hammer Bicep Curl (22 \text{ lbs}): Smart Adjustment. Dropping down from 101.5 \text{ lbs} to 22 \text{ lbs} for a controlled 4 \times 8 burn was the absolute right move. Tendons heal with light, repetitive blood flow—not heavy eccentric loads when flared up.

🚦 Overall Rating: 8.5 / 10

Why the high mark? You managed your load intelligently. Instead of letting ego dictate the biceps work, you listened to the distal bicep flare-up, used wrist straps where necessary, dialed back the weight on curls, and still set weight/rep milestones on your primary back movements.

💡 Recovery & Next Steps

• Tendinitis Check: Distal bicep tendinitis is notoriously lingering because of low vascularity in the tendon. Keep prioritizing wrist straps on heavy pulls and keep the direct arm work strictly in the light-to-moderate, high-control range (like those 10 \text{ lb} DBs and 22 \text{ lb} cable hammers) until it stops giving you random reminders.
• Rest & Prep: With a swim with the team coming up tomorrow, get that Oura Ring on the charger tonight and catch up on recovery!