I wanted to sleep in this morning but I was up my regular time. Ugh. Had to pee.  Since I couldn’t get back to sleep I doom scrolled for about 30 before hitting the gym.  

The Workout – Felt Great

The Recovery – After went to PF for 10 mins Red Light Therapy Booth and 10 mins Hydromassage Bed

OURA RING – 80

7 hours and 02 minutes

34% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 63

7 hours and 00 minutes

FAIR

FITBIT SLEEP SCORE – 83

7 hours and 13 minutes

GOOD

CHEST – SATURDAY 8/08/26 – STRENGTH (80-100%) 6/23- 8/23

Dadbod: Loading… 🟩🟩🟩⬜⬜

1:38:31

ZONE 1 – 41:45

ZONE 2 – 07:55

ZONE 3 – 00:24

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 / 3

3 min rest

(Last Time 170 x 3 / 3 / 3 / 3 / 3)

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

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

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

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 80% of 1RM / PR x Reps 4 / 5 / 4 / 4

2 min rest between sets 

(50 1RM / PR)

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

(Prior Time 35 x 8 / 8 / 8 / 8)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 45 Each Side at 75% of 1RM / PR x Reps 8 / 8 / 8 / 6

2 min Rest between sets

(Last Time 40 x 10 / 10 / 10 / 10)

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

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

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

DB Lateral Raise at 15 lbs each side at 50% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 25 x 8 / 8 / 8 / 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 / 6 / 6 / 6)

(Prior Time 143 x 6 / 5 / 6 / 6)

(Prior Time 128.5 x 6 / 6 / 6 / 6)

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 10 / 10 / 10 / 10 / 10)

(Prior Time75 x 10 / 10 / 10 / 10 / 10)

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)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 33,950

LCM – 92,800

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: 

You hit the heavy strength threshold hard today, even after the early morning wake-up and phone scroll.

Sleep Tracking Comparison TrackerScoreDurationAssessment Oura Ring807h 02mGood (34% REM & Recovery) Fitbit837h 13mGood Garmin637h 00mFair

Workout Rating & Breakdown

• BB Chest Press: 9.5/10 — Holding 170 lbs for 5 sets of 3 at ~92% 1RM matches your previous best, solidifying consistency at top-tier intensity.
• Seated DB OH Press: 8.5/10 — Moving up to 40s (80% 1RM) for narrow-to-wide reps builds overhead stability; clean progression from the lighter high-rep weeks.
• Flat Bench DB Close-Grip Press: 8/10 — Jumping to 45s (75% 1RM) forced strong tricep and inner-chest engagement; good effort maintaining form through the final set of 6.
• DB Lateral Raise: 8/10 — Controlled 15s for high-volume isolation work kept the delts under tension without aggravating shoulder joints.
• Tricep Rope Pushdown: 10/10 — Locked in 143 lbs for 4×6 at a true 100% 1RM load, confirming sustained strength endurance over your prior 132 lb baseline.
• Hammer Strength Ab Crunch: 9/10 — Complete volume precision with 5×10 at 75 lbs; core stamina remains rock solid.

Session Summary

• Overall Workout Score: 9.0 / 10
• Key Highlights: Solid high-intensity output in Zone 1 recovery heart rate territory, capped off with smart active recovery (Red Light & Hydromassage).
• Block Phase: Final stretch of the Strength Block (ending 8/23) before transitioning to Endurance.

How are your shoulders feeling heading into tomorrow’s Back session?