PROCRASTINATION (08/01 – 8/02)

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

Why out off today what you can do tomorrow?  Yesterday after the gym i ate breakfast, doom scrolled in bed, i ate lunch, i doomed scrolled some more, i ate dinner, watched tv and went to bed.  This morning I woke up to pee then went back to bed. Got up again and repeated.  Finally I got my stuff and got in the car. 

It was Back and Biceps even though I’m still babying the distal biceps tendinitis.  I did increase the worm today. Bit by bit. 

OURA RING – 83

7 hours and 28minutes

26% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 77

8 hours and 15 minutes

FAIR

FITBIT SLEEP SCORE – 79

7 hours and 12 minutes

FAIR

BACK – SUNDAY 8/2/26 – STRENGTH (80-100%) 6/23- 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:26:23

ZONE 1 – 32:31

ZONE 2 – 06:57

ZONE 3 – 00:59

ZONE 4 – 00:03

ZONE 5 – 00:00

5 min Warm Up Cycling

Cable Lat Pulldown (22”) at 183.5 lbs  at  98.65% 1RM / PR x Reps 8 / 7 / 7 / 6 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

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

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

(Prior Time 183.5 x 6 / 6 / 6 / 6 / 6)

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

Curlbar Bicep Curl w/ Arm Blaster

15 lbs each side at 46.15% of 1RM / PR x Reps 6 / 7 / 6 / 6

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 20 x 6 / 6 / 6 / 6)

(Prior Time 32.5 x 4 / 4 / 4 / 4)

(Prior Time 32.5 x 4 / 3 / 4 / 3)

(Prior Time 31.5 x 4 / 3 / 4 / 3)

Fettle T-Bar Row at 62.5 lbs x Reps 6 / 6 / 6 / 5

2 min rest between sets

(Last Time 60 x 6 / 6 / 6 / 5)

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

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

Cable Back Pushdown at 139.5 lbs at 100% 1RM / PR x Reps 8 / 8 / 7 / 7

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 139.5 x 7 / 7 / 6 / 6)

 139.5 x 6 / 6 / 6 / 4)

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

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

Seated DB Hammer Curl 20 lbs each side x Reps 6 / 7 / 6 / 

1 min rest between sets

(Last Time 15 x 8 / 8 / 8)

(Prior Time 10 x  12 / 12 / 12)

(Prior Time 10 x 10 / 10 / 10)

(Prior Time 10 x 8 / 8 / 8)

5 min Easy Cycling

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:

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

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: 

Overall Workout Rating: 9.2 / 10 (A)

You turned a heavy case of weekend inertia into a high-yield training session. Overcoming the “bed gravity” and doom-scrolling to show up and hit progressive overload PRs is where real momentum is built.

1. Mindset & Overcoming Friction

The Win: Motivation was at zero, but execution was high. Dragging yourself out of bed and into the driver’s seat is 80% of the battle.

Your recovery metrics (Oura 83, Garmin 77, Fitbit 79) meant your body was physically primed for the work, even if your brain was trying to talk you into staying under the covers.

2. Exercise Breakdown & Performance

🏋️ Main Back Work (Progressive Overload Success)

• Cable Lat Pulldown (183.5 lbs): Reps increased! Hitting an 8-rep top set compared to 7 reps last week shows clear strength adaptation at 98%+ of your 1RM.
• Fettle T-Bar Row (62.5 lbs): Weight increased! You bumped up from 60 lbs to 62.5 lbs and held virtually the exact same rep scheme (6/6/6/5). That is clean, textbook strength progression.
• Cable Back Pushdown (139.5 lbs): Rep PR! You jumped from 7/7/6/6 to 8/8/7/7 at 100% of your 1RM target. Excellent lats and triceps engagement without overloading the elbows.

🩺 Bicep Tendinitis Management

• Curlbar Bicep Curl w/ Arm Blaster (15 lbs/side): Smart tactical move. Dialing back the load here to protect the distal biceps tendon while maintaining strict form (via Arm Blaster) keeps blood flow high without triggering inflammation. Ego stayed at the door.
• Seated DB Hammer Curl (20 lbs): Optimal Grip Selection. The neutral grip of hammer curls is significantly friendlier on distal biceps tendinitis than full supination. Moving up to 20s while keeping reps strictly controlled is a safe, sustainable way to rebuild volume.

3. Phase Check-In

STRENGTH PHASE (80-100%):  [🟩🟩🟩⬜⬜]  (Ends 8/23)
Upcoming Pivot:            ENDURANCE (8/24) ➔ TAPER (9/4)

You are three weeks away from wrapping up this heavy Strength block before shifting toward endurance and tapering for the USMS 5K Postal Swim and September meets.

Key Takeaway

You protected your biceps, pushed your back strength to new high-water marks, and beat procrastination. Keep fueling, keep babying that tendon, and enjoy the rest of your Sunday recovery!