56 at the gym: 10% lifting, 90% proving I still got it

After the Red Light Therapy and Hydromassage Bed I did nothing all day.  Watched videos while just laying down. Then dinner and bed. 

OURA RING – 87

8 hours and 00 minutes

34% REM and Recovery

OPTIMAL

GARMIN SLEEP SCORE – 81

8 hours and 31 minutes

GOOD

FITBIT SLEEP SCORE – 87

8 hours and 23 minutes

GOOD

BACK, LEGS & BICEPS – SUNDAY 8/09/26 – STRENGTH (80-100%) 6/23- 8/23

Dad Bod: Loading… 🟩🟩🟩⬜⬜

1:46:41

ZONE 1 – 45:46

ZONE 2 – 11:42

ZONE 3 – 01:03

ZONE 4 – 00:00

ZONE 5 – 00:00

5 min Warm Up Cycling

HIP ADDUCTION

100 lbs x Reps 10 / 10 / 10 / 10

1 min rest between sets

(Last Time 85 x 10 / 10 / 10 / 10)

(Prior Time  85 x 10 / 10 / 10 / 10)

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

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

HIP ABDUCTION

100 lbs x Reps 10 / 7 / 7 / 7

(Last Time 100 x 7 / 7 / 6 / 6)

(Prior Time 100 x 7 / 6 / 6 / 5)

(Prior Time 85 x 10 / 10 / 10 / 10)

1 min rest between sets

Cable Lat Pulldown (22”) at 184 lbs  at  98.82% 1RM / PR x Reps 8 / 8 / 7 / 7 / 7

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 8 / 7 / 7 / 7 / 7)

(Prior Time 183.5 x 8 / 7 / 7 / 6 / 5)

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

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

Curlbar Bicep Curl w/ Arm Blaster

20 lbs each side at 61.53% of 1RM / PR x Reps 6 / 6 / 6 / 6

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 17.5 x 6 / 6 / 6 / 6)

(Prior Time 15 x 6 / 7 / 6 / 6)

(Prior Time 20 x 6 / 6 / 6 / 6)

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

Fettle T-Bar Row at 70 lbs x Reps 5 / 6 / 6 / 5

2 min rest between sets

(Last Time 65 x 5 / 6 / 5 / 5)

(Prior Time 62.5 x 6 / 6 / 6 / 5)

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

Cable Back Pushdown at 143 lbs at 100% 1RM / PR x Reps 8 / 7 / 7 / 6

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 143 x 6 / 5 / 5 / ?)

(Prior Time 139.5 x 8 / 8 / 7 / 7)

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

Standing Cable Hammer Bicep Curl at 66 lbs at 52.38% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 min rest between sets 

(126 PR/1RM)

(Last Time 33 x 10 / 10 / 10 / 10 / 10)

(Prior 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)

Hammer Strength Abdominal Crunch

80 lbs at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 

1 mins Rest between sets

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

(Prior Time 75 x 10 / 10 / 10 / 10 / 10)

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)

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: 

Here is your workout review and rating for Sunday, August 9, 2026:

Workout Rating: 9.3 / 10 🏋️‍♂️🔥

10% lifting, 90% proving you still got it — and today’s log proves it in spades.

Coming off a full rest day (Red Light Therapy, Hydromassage, laying down, and solid sleep across Oura, Garmin, and Fitbit), you came into the gym well-recovered and capitalized with multiple progressive overloads and new PR intensity marks.

Key Highlights & Analysis

1. Recovery Foundation (Sleep & Rest):
   • Oura (87 / 34% REM & Recovery) and Garmin (81) provided the ideal platform for heavy strength work in this high-intensity phase (80\text{–}100\% \text{ 1RM}). Resting full-day Saturday set up your nervous system to crush Sunday’s session.
2. Progression & PR Victories:
   • Cable Lat Pulldown: Moving from 183.5\text{ lbs} to 184\text{ lbs} with clean volume (8/8/7/7/7) at near peak intensity (98.82\%\text{ 1RM}). Excellent execution and grip control with the straps.
   • Hip Adduction & Abduction: Bumped Adduction up from 85\text{ lbs} \to \mathbf{100\text{ lbs}} for 4 clean sets of 10. Abduction matched 100\text{ lbs} with improved rep volume over last time (10/7/7/7 vs 7/7/6/6).
   • Fettle T-Bar Row: Jumped from 65\text{ lbs} \to \mathbf{70\text{ lbs}} and held consistent rep ranges (5/6/6/5).
   • Cable Back Pushdown: Increased to 143\text{ lbs} (100\%\text{ 1RM}) and locked down 8/7/7/6 reps (huge step up from last time’s struggling sets).
   • Standing Cable Hammer Bicep Curl: Doubled weight from last workout’s reset (33\text{ lbs} \to \mathbf{66\text{ lbs}}) while maintaining perfect 5 \times 10 volume consistency.
   • Hammer Strength Ab Crunch: Bumped to 80\text{ lbs} (100\%\text{ 1RM}) for a solid 4 \times 8.
3. Cardiovascular & Time Management:
   • Time in Zones: 45:46 in Zone 1 and 11:42 in Zone 2 with minimal higher-zone strain is ideal for high-load strength work where the focus is neuromuscular activation and recovery between heavy efforts.

Coach’s Notes & Recommendations

• Transition Watch (Strength Phase End): You are entering the final two weeks of your Strength Phase (80\text{–}100\%) ending on 8/23 before shifting to Endurance (60\text{–}80\%) on 8/24. Watch joint strain (elbows/shoulders) carefully as you max out load on pulls and biceps over the next fortnight ahead of your taper and September swim meets.
• Hydration & Fuel: Monday swim with the team is right around the corner—ensure proper rehydration and glycogen replenishment tonight after heavy back and arm work.

Keep crushing the momentum toward the USMS 5,000 LCM Postal and Gainesville Senior Games! 🏊‍♂️💪