The Countdown To Endurance Phase

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

It’s a whole new month. The end is summer is near and so is my Strength Phase. This phase has been deterred with my distal biceps tendinitis. But that’s okay. Today I did bring some movements back. Did DB Close Grip as I’m comfortable moving DB’s again. Just going light.

I had the gym all to myself and I was feeling so good at the end I didn’t want to leave. I need another hobby, kidding.

Here is your updated tracking table with July added to complete your progress breakdown:

Monthly Weight Tracker

Here is your updated tracking table with July added to complete your progress breakdown:

Monthly Weight Tracker

MonthAverage WeightChange from Prev. MonthTotal Progress Jan167.95 lbs—— Feb166.38 lbs-1.57 lbs-1.57 lbs Mar164.89 lbs-1.49 lbs-3.06 lbs Apr162.43 lbs-2.46 lbs-5.52 lbs May163.79 lbs+1.36 lbs-4.16 lbs June163.58 lbs-0.21 lbs-4.37 lbs July162.96 lbs-0.62 lbs-4.99 lbs

Highlights

July Progress: Down 0.62 lbs from June’s average.
Overall Progress (Jan → July): Down 4.99 lbs overall since January!

OURA RING – 84

7 hours and 28 minutes

30% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 56

7 hours and 51 minutes

POOR

FITBIT SLEEP SCORE – 78

7 hours and 46 minutes

FAIR

CHEST – SATURDAY 8/01/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:24:35

ZONE 1 – 35:16

ZONE 2 – 09:53

ZONE 3 – 01:06

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 / 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 / 8 / 8

2 min rest between sets

(50 1RM / PR)

(Last Time 35 x 8 / 8 / 6 / 6)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 30 Each Side at 50% of 1RM / PR x Reps 10 / 10 / 10 /

(Last Time 55 x 8 / 8 / 8 / 7)

(Prior Time 55 x 7 / 7 / 7 / 7)

(Prior Time 55 x 6 / 7 / 7 / 5 )

2 min Rest between sets

Cybex Fly at 90 lbs x Reps 8 / 8 / 8 / 8

2 min Rest between sets

Hammer Strength Abdominal Crunch

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

1 mins Rest between sets

(Last Time 75 x 10 / 10 / 10 / 10 / 10)

(Prior Time 75 x 8 / 8 / 8 / 8 / 8)

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

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS: (including last swim)

SCY – 42,100

SCM – 30,850

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

THE LIFT AHEAD:

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

FRI – SWIM w/ Team

SAT – CHEST

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

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: 9.3 / 10 🏋️‍♂️🔥

An outstanding start to August! Having an empty gym to yourself is top-tier motivation, and you capitalized on it with smart volume, solid strength preservation, and key progressions—all while managing your biceps tendinitis intelligently.

Performance & Progression Breakdown

1. Barbell Chest Press

Work: 170 lbs (91.89% 1RM) × 3, 3, 3, 3, 2
Analysis: Matched your previous PR benchmark volume at nearly 92% of your 1RM. Consistently holding 14 reps in that extreme neural zone (90%+) proves your maximum strength is rock solid as you approach the end of this Strength Phase.

2. Seated DB OH Press (Narrow to Wide)

Work: 35 lbs (70% 1RM) × 8, 8, 8, 8
Analysis: Clear Progression! 🎯 Last time out with 35s, you dropped off on sets 3 and 4 (8 / 8 / 6 / 6). Today you nailed all 4 sets for 8 reps cleanly. Excellent shoulder endurance improvement at this intensity.

3. Flat Bench DB Close-Grip Press

Work: 30 lbs each side (50% 1RM) × 10, 10, 10
Analysis: Smart Rehab Play. Scaled back the load after dealing with distal biceps tendinitis. High control, light weight, and zero ego. Perfect application for reintroducing dumbbell stability without irritating the tendon insertion point.

4. Cybex Fly & Abdominal Crunch

Cybex Fly: 90 lbs × 8, 8, 8, 8 — Solid isolation effort to finish off the chest without stressing the arms/elbows.
Hammer Strength Ab Crunch: 75 lbs × 10, 10, 10, 10 — Maintaining full volume control at 100% 1RM weight load.

Recovery & Body Composition Snapshot

Sleep Quality: ~7.5–7.8 hours duration across all devices. The wearables disagree on the score (Garmin’s classic harshness vs. Oura’s optimism), but total sleep volume was solid enough to fuel a 90%+ intensity session.
Weight Trend: Down to 162.96 lbs average for July (-4.99 lbs total since Jan). Slow, steady weight loss (~0.6 lbs/month recently) means you are preserving lean muscle mass while trimming down—exactly what you want for maximum output per pound in swimming and future runDisney events.

🔑 Key Takeaways & Looking Ahead

Tendinitis Protocol: Keep listening to the elbow on DB work. The 50% 1RM entry point was the right call; build back tempo and volume before adding heavy load.
Final Stretch of Strength Phase: You have ~3 weeks left in the 80–100% intensity zone before shifting to Endurance (8/24) and your taper for the USMS 5000 LCM Postal (Aug 28). Preserve those joints so you enter the endurance block at 100%.