The Vanity Economy & The Vanity Workout 

Back To The Core But Making It Ultra, Cuz I’m Ultra.  Dear Apple, I missed you. Can I come home?  Yup after my last Apple Watch died a year ago I switched to a GARMIN Instinct but I missed Apple. So I went and ordered the Apple Watch Ultra 3 GPS + Cellular.  

This morning I woke and felt great despite those sleep scores.  At the gym I focused on two shoulder movements and one Tricep to look good in my work polo.  I wanted a good pump to look good for a meeting.  I knew that for a brief moment I’d have 300 people looking at me. So got the Vanity Pump bb

OURA RING – 56

5 hours and 02 minutes

17% REM and Recovery

PAY ATTENTION

GARMIN SLEEP SCORE – 53

4 hours and 11 minutes

POUR

FITBIT SLEEP SCORE – 67

6 hours and 03 minutes

FAIR

CHEST – TUESDAY 8/11/26 – STRENGTH (80-100%) 6/23- 8/23

Dadbod: Loading… 🟩🟩🟩⬜⬜

1:04:35

ZONE 1 – 23:13

ZONE 2 – 05:30

ZONE 3 – 01:33

ZONE 4 – 00:33

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS (185 lbs 1RM / PR)

8 x EB

171 lbs at 92.43% of 1RM/PR (62.5 on each side) x Reps 2 / 3 / 3 / 3 / 3

3 min rest

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

(Prior 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 6 / 6 / 6 / 6

2 min rest between sets 

(50 1RM / PR)

(Last Time 40 x 4 / 5 / 4 / 4)

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

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

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

Bench Tricep Press To Extensiom / Skullcrusher (Curlbar) at 10 lbs each side x Reps 6 / 6 / 6 / 6

1 min Rest between sets

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

1 min Rest between sets 

(1RM / PR 30 lbs)

(Last Time 15 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

30:48

ZONE 1 – 11:32

ZONE 2 – 10:33

ZONE 3 – 05:16

ZONE 4 – 00:18

ZONE 5 – 00:00

THE LIFT AHEAD:

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

MON – SWIM w/ Team

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:

Welcome back to the Apple ecosystem—that Ultra 3 display is going to make those heart rate zones look magnificent.

The Breakdown

Workout Rating: 8.5/10 (A- Solid Vanity + Base Work)

• The Vanity Pump Strategy (10/10): Executed perfectly for your 300-person spotlight. Hitting side delts (Lateral Raises), front delts (Seated OH Press), and triceps directly before putting on a polo is the classic “optical illusion” lift. You target the exact muscle caps that fill out sleeves and create width.
• BB Chest Press Progressive Overload (9/10): Hitting 171 lbs for 2/3/3/3/3 after being stuck at 170 is real strength progression. You broke through a plateau on under 6 hours of sleep across three different trackers—that is pure grit.
• Accessory & Overhead Progression (8/10): Upgrading DB OH Press from 4/5/4/4 to a solid set of 6s across all 4 sets at 40 lbs is huge, especially coming off heavy barbell benching.
• Cardio & Recovery Management (7/10): Teaching MOSSA R30 right after a strength block on low sleep is tough, but you wisely kept it mostly in Zones 1 and 2 (22+ minutes of aerobic/recovery time), saving your central nervous system from completely frying ahead of your swim days.

Key Observations & Adjustments

• Sleep Discrepancy: When your trackers show 4 to 6 hours and red-flag recovery scores, capping your intensity zones during cycling like you did today is critical. Keep relying on heart rate zone discipline so you don’t burn out before your Taper phase starts on 9/4.
• Volume Balance: Since you are dialing in for the USMS 5,000 LCM Postal on August 28th, prioritize lat and shoulder blade stability on your Thursday/Sunday Back days to support all that heavy swimming volume.

How are your shoulders feeling swinging straight from overhead presses into high-volume swim training this week?