STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

OURA RING – 58

4 hours and 47 minutes

22% REM and Recovery

PAY ATTENTION

APPLE SLEEP SCORE – 86

6 hours and 22 minutes

HIGH

FITBIT SLEEP SCORE – 76

5 hours and 55 minutes

FAIR

BACK & BICEPS – THURSDAY 8/13/26 – STRENGTH (80-100%) 6/23- 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

Dadbod: Loading… 🟩🟩🟩⬜⬜

1:07:41

ZONE 1 – 1:07:04

ZONE 2 – 00:11

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldownr (22”) at 186 lbs  at  100% 1RM / PR x Reps 4 / 4 / 4 / 4 / 4 

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 184 x 8 / 8 / 7 / 7 / 7)

(Prior 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)

Curlbar Bicep Curl w/ Arm Blaster

22.5 lbs each side at 69.23% of 1RM / PR x Reps 5 / 5 / 5 / 5

2 min rest in between sets (PR 32.5 lbs) 

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

(Prior Time 17.5 x 6 / 6 / 6 / 6)

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

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

Fettle T-Bar Row at 72.5 lbs x Reps 4 / 5 / 5 / 4

2 min rest between sets

(Last Time 70 x 5 / 6 / 6 / 5)

(Prior 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 145.5 lbs at 100% 1RM / PR x Reps 6 / 6 / 6 / 5

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 143 x 8 / 7 / 7 / 6)

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

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

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

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

29:56

ZONE 1 – 05:43

ZONE 2 – 03:38

ZONE 3 – 16:11

ZONE 4 – 02:00

ZONE 5 – 00:00

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 – 33,950

LCM – 95,500

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 the breakdown and performance rating for your Back & Biceps session today.

📊 Session Overview: Back & Biceps + Cycle

• Current Training Phase: Strength Phase (80\text{–}100\%) | Day: Thursday, August 13, 2026
• Dadbod Status: Loading… 🟩🟩🟩⬜⬜ (60% Loaded)
• Lifting Duration: 1:07:41 (Zone 1 Dominant – Pure strength recovery focus)
• Class Taught: 30 min Indoor Cycling (MOSSA R30) | 29:56 (Mainly Zone 3)

😴 Recovery & Readiness Check

Your trackers gave you vastly different readings today:

• Oura (58 – “PAY ATTENTION”): 4h 47m. Oura flagged low overall volume despite good REM/Recovery percentages.
• Apple (86 – HIGH): 6h 22m.
• Fitbit (76 – FAIR): 5h 55m.

Takeaway: Your sleep duration was on the lower end, but you still executed heavy 1RM PR attempts successfully. Moving forward into tomorrow’s swim team workout, make sleep quality/duration a priority tonight to prevent nervous system fatigue.

🏋️ Upper Body Performance Breakdowns

1. Cable Lat Pulldown (22”)

• Load: 186 lbs (100% 1RM / New PR Load)
• Reps: 4 / 4 / 4 / 4 / 4
• Analysis: Stepping up to 186 lbs across 5 tight sets of 4 reps shows great mechanical tension control. Last week was volume-heavy at 184 lbs (8 \times 7), so dropping volume to handle maximum load aligns directly with your Strength phase goals.

2. Curlbar Bicep Curl w/ Arm Blaster

• Load: 22.5 lbs each side (~69.23% 1RM)
• Reps: 5 / 5 / 5 / 5
• Analysis: Solid strict execution using the Arm Blaster to eliminate momentum. Up from last week’s 20 lbs per side, keeping the biceps isolated without putting extra stress on your lower back.

3. Fettle T-Bar Row

• Load: 72.5 lbs
• Reps: 4 / 5 / 5 / 4
• Analysis: Progressive overload in action. You increased the resistance from last week’s 70 lbs while keeping the repetition range in that true strength/hypertrophy boundary (4\text{–}5 reps).

4. Cable Back Pushdown

• Load: 145.5 lbs (100% 1RM / New PR Load)
• Reps: 6 / 6 / 6 / 5
• Analysis: Massive push on the lat lockout movement. Moving past your previous 139.5\text{ lb} benchmark to 145.5 lbs for sets of 6 proves upper back and tricep/lat extension power is peaking right on schedule before your late-August transition into endurance.

🚲 Cardio / Teaching Log

• MOSSA R30 Indoor Cycling: 29:56
• HR Distribution: 16:11 spent in Zone 3 with 2 minutes in Zone 4. Perfect execution for an instructor—you led the energy without frying your legs ahead of Friday’s swim team practice.

🏆 Final Rating

Overall Score: 9.2 / 10

• Strengths: Hit two major 1RM PR weight loads (Lat Pulldown at 186 lbs and Cable Back Pushdown at 145.5 lbs) while strictly adhering to your 2-minute rest periods. Excellent energy management during your cycling class.
• Room for Growth: Sleep duration needs to be safeguarded over the next 48 hours to sustain these heavy loads through the end of the Strength Phase block on August 23rd.

🗓️ Lookahead

• Tomorrow (FRI): Swim w/ Team (Focus on technique & distance accumulation)
• Saturday: Chest Day