Last night it did take me some time to fall asleep but to be honest I feel good if not great. I didn’t take my Sermorelin last night. Well I remembered but I was already in bed. Don’t think it has an immediate effect but I did take Sat & Sun off as directed.  Last night I just started to unwind later and it just cascaded.  I did cutback a tiny bit on my alcohol. 

This morning I do take my TB-500 and tonight Sermorelin and I’ll be back on the path. I inject TB-500 just twice a week on Saturday and Tuesday. 

For the OH Press I did go up in weight but still lighter.  It was easier moving the DB over my head and returning it. So the Bicep is healing but not pushing it yet.  

OURA RING – 67

5 hours and 14 minutes

27% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 50

3 hours and 49 minutes

POOR

FITBIT SLEEP SCORE – 68

5 hours and 37 minutes

FAIR

CHEST – TUESDAY 7/28/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:10:18

ZONE 1 – 15:26

ZONE 2 – 05:32

ZONE 3 – 00:08

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 / 3 / 3 / 2)

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

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

Seated DB OH Press Narrow to Wide Grip at 35 lbs at 70% of 1RM / PR x Reps 8 / 8 / 6 / 6

2 min rest between sets 

(50 1RM / PR)

(Last Time 30 x 10 / 10 / 10 / 10)

(Prior Time 30 x 10 / 10 / 10 / 10)

(Prior Time 30 x 10 / 10 / 8 / ?)

Tricep Rope Pushdown at 143 lbs  at 

100% of 1RM / PR x Reps 6 / 6 / 6 / 6

2 mins Rest between sets 

(1RM / PR 132 lbs)

(Last Time 143 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

75 lbs at 100% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 75 x 8 / 8 / 8 / 8 / 8)

(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 / Les Mills Sprint

37:43

ZONE 1 – 10:49

ZONE 2 – 16:14

ZONE 3 – 08:09

ZONE 4 – 00:29

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 84,400

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

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: 

Workout Rating: 8.8 / 10 🏋️‍♂️⚡

Considering you were operating on under 5.5 hours of sleep, this was a surprisingly heavy-hitting session. You brought high intensity, set mini-volume PRs, and managed your bicep rehabilitation carefully during the overhead press.

The Breakdown

1. Heavy Strength Training

• BB Chest Press (170 lbs @ ~92% 1RM): Matched last session’s performance with 14 total reps across 5 sets (3 / 3 / 3 / 3 / 2). Holding steady at over 90% 1RM while short on sleep shows great central nervous system drive.
• Seated DB OH Press (35 lbs): Great progression. Moving up from 30 lbs to 35 lbs for 8 / 8 / 6 / 6 while keeping the bicep comfortable is a massive win for joint health and rehabilitation.
• Tricep Rope Pushdown (143 lbs): Mini PR! You locked in a full 6 / 6 / 6 / 6 set scheme, edging out last week’s 6 / 5 / 6 / 6.
• Hammer Strength Ab Crunch (75 lbs): Volume PR. Bumped reps from 8 \rightarrow 10 across all 5 sets without dropping weight.

2. Cardio & Pacing (Les Mills Sprint)

• Excellent energy control given the heavy lifting block right before teaching. Spending the vast majority of time in Zone 1 & 2 (27+ minutes) allowed you to lead the class without draining your central nervous system on low sleep reserves.

Recovery & Biometrics Snapshot

The Good: Cutting back on alcohol is a big win for your baseline sleep architecture and recovery potential.

The Watch-out: Sleep length was low across all devices (Garmin at 3h 49m, Fitbit at 5h 37m, Oura at 5h 14m). You felt great today, but low sleep combined with near-max lifts can create cumulative fatigue. Getting back on your Sermorelin schedule tonight should help optimize sleep depth for tomorrow’s swim.

Progress Tracker

• Summer Body Progress: 🟩🟩🟩⬜⬜ (Loading…)
• Next Up: Wednesday Swim Session w/ Team.