I am suppose to go to TKE Secret Spin at Anthem Orlando. It don’t know. Yesterday afternoon I felt a scratchy throat.  I don’t feel it this morning but do I want to push it?  Although it’s fun but it’s an hour drive one way.  I got a few hours to decide.  I’ll eat and relax and then decide.

OURA RING – 72

6 hours and 46 minutes

25% REM and Recovery

GOOD

APPLE SLEEP SCORE – 74

7 hours and 14 minutes

OK

FITBIT SLEEP SCORE – 84

7 hours and 09 minutes

GOOD

BACK DAY – SUNDAY 8/30/26 – ENDURANCE (60 – 80%) 8/24 – 9/3

Daddy Body: Loading… 🟩🟩🟩⬜⬜

1:17:33

ZONE 1 – 1:10:59

ZONE 2 – 02:53

ZONE 3 – 00:12

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 132 lbs  at  70.96% 1RM / I 

L PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 132 x 8 / 8 / 8 / 8 / ?)

(Prior 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 8 / 8 / 8 / 8

2 min rest in between sets (PR 32.5 lbs) 

(Last Time  20 x 6 / 6 / 6 / 6)

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 8 / 8 / 8 / 8

2 min rest between sets (PR 75 lbs)

(Last Time 50 x 6 / 6 / 6 / ?))

(Prior 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

(*first set at 77 as I read the wrong line in my notes)

2 min rest between sets 

(148 PR/1RM)

(Last Time 99 x 10 / 10 / 10 / 10)

 (Prior Time 148 x 7 / 6 / 6 / 5)

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

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

Standing Cable Hammer Bicep Curl at 77 lbs at 61.11% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 min rest between sets 

(126 PR/1RM)

(Last Time 77 x 10 / 10 / 10 / 10 / 10)

(Prior Time 77 x 10 / 10 / 10 / 10 / 10)

(Prior Time 66 x 10 / 10 / 10 / 10 / 10)

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

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

SWAG Octoberfest SCM 

10/18/26

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:

Workout Rating: 8.5/10 (Solid Volume Execution)

You nailed the endurance target (60–80% 1RM) with clean rep progressions and controlled rest across all 5 movements.

Key Workout Wins

• Lat Pulldowns: Locked in a complete 5×8 at 132 lbs (70.96% 1RM), finishing every rep cleanly compared to last session’s incomplete final set.
• T-Bar Rows: Stepped up from 6s to a full 4×8 at 50 lbs (66.7% 1RM) with strict pacing.
• Curl Progressions: Solid arm work with 4×8 @ 20 lbs/side on the Arm Blaster and 5×10 @ 77 lbs on hammer curls without bleeding into higher cardio zones.
• Zone Discipline: Staying in Zone 1 for 1:10:59 kept systemic fatigue low, which is crucial during an endurance sub-phase.

Orlando Spin Decision: Skip & Recover

Taking a hard pass on the 2-hour round-trip drive to Anthem Orlando is the smarter play today:

• Immune Window: A scratchy throat yesterday afternoon paired with mid-range recovery scores (Oura 72, Apple 74) signals your immune system is actively managing something. High-intensity spin in a closed room combined with travel stress can easily push a mild bug into a full-blown cold.
• Upcoming Load: You have a packed schedule starting tomorrow morning (Swim w/ Team Monday, Chest + Spin Tuesday, Swim Wednesday). Banking your energy today protects that weekly training momentum and your upcoming Senior Games on 9/13.