OURA RING – 64

4 hours and 44 minutes

37% REM and Recovery

FAIR

APPLE SLEEP SCORE – 85

6 hours and 19 minutes

HIGH

FITBIT SLEEP SCORE – 79

6 hours and 12  minutes

FAIR

BACK & MORE – THURsDAY 8/27/26 

ENDURANCE (60 – 80%) 8/24 – 9/3

DaddyBod: Loading… 🟩🟩🟩⬜ 

01:03:00

ZONE 1 – 1:00:20

ZONE 2 – 01:53

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

25th Annual Gainesville Senior Games 9/13/26

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 132 lbs  at  70.96% 1RM / PR x Reps 8 / 8 / 8 / 8 / 

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 6 / 5 / 5 / 5 / 4)

(Prior Time 186 x 5 / 5 / 4 / 4 / 4)

(Prior Time 186 x 4 / 4 / 4 / 4 / 4)

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

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 25 x 5 / 5 / 5 / 5)

(Prior Time 22.5 x 6 / 6 / 6 / 6

(Prior Time 22.5 x 5 / 5 / 5 / 5)

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

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

Fettle T-Bar Row at 50 lbs at 66.7x% of 1RM / PR x Reps 6 / 6 / 6 / 

2 min rest between sets (PR 75 lbs)

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

(Prior Time 75 x 5 / 5 / 5 / 5)

(Prior Time 72.5 x 4 / 5 / 5 / 4)

Cable Back Pushdown at 99 lbs at 66.89% 1RM / PR x Reps 10 / 10 / 10 / 10

2 min rest between sets 

(148 PR/1RM)

(Last Time 148 x 7 / 6 / 6 / 5)

(Prior Time 145.5 x 6 / 6 / 6 / 5)

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

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

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

Shower, Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

32:28

ZONE 1 – 13:00

ZONE 2 – 14:44

ZONE 3 – 03:20

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE + Secret Spin at Anthem Orlando

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 – 47,900

SCM – 45,200

LCM – 95,500

USMS 5,000 LCM POSTAL ON HOLD / TBD

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

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: 9.1 / 10

You executed the Endurance Phase (60–80% 1RM) with discipline today, dialing back absolute load to prioritize volume, muscular fatigue resistance, and joint preservation ahead of your September 13 meet.

Phase Execution & Load Control

• Lat Pulldowns (132 lbs @ ~71%): Clean 4×8 execution. Shifting down from the heavy 180+ lb range allowed consistent bar speed and lat engagement without taxing your CNS.
• Curlbar + Arm Blaster (20 lbs/side @ 61.5%): 4×6 strict isolation. The arm blaster eliminates momentum; sticking precisely to the lower end of the 60–80% window protects the biceps tendon for swim pulls tomorrow.
• T-Bar Row (50 lbs @ ~66.7%): 3×6 smooth sets. A solid, low-shear posture check compared to prior 75 lb heavy days.
• Straight-Arm Cable Pushdowns (99 lbs @ ~67%): 4×10 high-rep volume. Directly targets the swimming catch and lat extension with minimal recovery cost.

Recovery vs. Cardio Management

• Sleep Discrepancy: Oura clocked a short night (4h 44m, Score 64), while Apple/Fitbit gave credit for ~6h 15m. Even with fair sleep, managing intensity in the gym was the right call to prevent systemic fatigue.
• Teaching Spin (32:28): Excellent control keeping ~85% of the session in Zone 1 & Zone 2 (only 3:20 in Zone 3). You led the room effectively without sabotaging leg freshness for Friday’s swim practice.

Tactical Note for Tomorrow’s Swim

With the Gainesville Senior Games just over two weeks away (and the taper beginning September 4), use tomorrow’s team swim to focus purely on catch mechanics, kick tempo, and streamline efficiency off the walls rather than max-effort anaerobic grinding.