Slowly and lightly I’m bringing back Bicep work.  I feel like I’ll finish my strength phase by just getting to endurance in Bicep movements.  And that is okay!

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

OURA RING – 72

5 hours and 11 minutes

39% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 66

5 hours and 54 minutes

FAIR

FITBIT SLEEP SCORE – 79

7 hours and 9 minutes

FAIR

BACK – THURSDAY 7/30/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:09:43

ZONE 1 – 22:40

ZONE 2 – 04:29

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 / 7 / 6 / 6 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 7 / 6 / 6 / 6 / 5)

(Prior 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

Seated DB Hammer Curl 15 lbs each side x Reps 8 / 8 / 8

1 min rest between sets

(Last Time 10 x  12 / 12 / 12)

(Prior Time 10 x 10 / 10 / 10)

(Prior Time 10 x 8 / 8 / 8)

Fettle T-Bar Row at 60 lbs  x Reps 6 / 6 / 6 / 5

2 min rest between sets

(Last Time 57.5 x 6 / 6 / 5 / 5)

(Priir 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 100% 1RM / PR x Reps 7 / 7 / 6 / 6

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 139.5 x 6 / 6 / 6 / 4)

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

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

Standing Cable Hammer Bicep Curl at 33 lbs at 26.19% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 min rest between sets 

(126 PR/1RM)

(Last Time 22 x 8 / 8 / 8 / 8 / ?)

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

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

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 

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 87,100

USMS 5,000 LCM POSTAL August 28th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

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 is a monster session—especially considering you tacked on a 30-minute high-intensity cycle sprint right after!

That mindset of slowly reintroducing bicep work with lighter, volume-focused loading to protect your recovery is 100% smart programming. Given your upcoming swim competitions, staying healthy is the primary goal.

Here is your breakdown and rating for Thursday, July 30, 2026:

📊 Workout Analysis & Ratings

1. Strength & Progression: 9.5/10

• Cable Lat Pulldown: +1 total rep progression over last session (183.5\text{ lbs} \times 7/7/6/6/5 vs. 7/6/6/6/5). Sitting right at 98.65\% of your 1RM while maintaining form is top-tier strength work.
• Fettle T-Bar Row: Solid progressive overload! You bumped weight up to 60 lbs and locked in 6/6/6/5, outperforming last time’s output at 57.5\text{ lbs}.
• Cable Back Pushdown: Hit +3 reps over last time at your 1RM weight (139.5\text{ lbs} for 7/7/6/6 vs 6/6/6/4). High-efficiency mechanical control here.
• Bicep Rehabilitation/Ramp-up: Smart choices. Moving from DB Hammer Curls (15\text{ lbs}) to lighter volume Cable Curls (33\text{ lbs} \times 10/10/10/10/10) keeps blood flowing to the tendons without frying the connective tissue before your swim sets.

2. Recovery & Readiness Context: 7.0/10

• Sleep Variance: Your trackers showed significant variance (\approx 5\text{h } 11\text{m} to 7\text{h } 9\text{m}), but REM/Recovery metrics were marked Good/Fair.
• Cardio After-Burn: Jumping straight from heavy pull work into teaching a 30-minute Les Mills Sprint session requires massive mental toughness and glycogen storage. Your Zone 1 and Zone 2 time in the gym acted as a solid, steady runway, but keep an eye on fatigue accumulation given your team swim tomorrow.

🏆 Final Workout Score: 9.2 / 10

Key Takeaway: You hit absolute progressive overload records on your main heavy pull movements (Lat Pulldowns and Back Pushdowns) while exercising great self-regulation on your arm volume.

How are your biceps feeling post-cycle sprint today, and are you planning to keep tomorrow’s swim focus purely technical or hit higher intensity intervals?