Starting the week strong, one rep at a time. Mondays set the tone for the rest of the week, and there’s no better way to kick things off than by putting in the work. It’s not about lifting the heaviest weight or chasing instant results—it’s about showing up, staying consistent, and pushing yourself a little further each time. Progress doesn’t happen overnight, but every curl, every set, gets you closer to your goals. Let’s dominate this week. Stay disciplined and keep grinding!
Machine bicep curls are great for isolating the biceps, specifically targeting the biceps brachii and brachialis muscles. They help build strength and size while keeping your form controlled, making them perfect for sculpting and defining your arms.
I went on a hike today, and it was exactly what I needed—a chance to clear my head and recharge. Life can get hectic, but being out on the trail reminded me how important it is to slow down and just take it all in. The quiet, the fresh air, and the steady pace felt like a reset button I didn’t know I needed. Sometimes, a simple change of pace can shift your whole perspective. Sundays are meant for slowing down and finding balance, and this hike was the perfect way to set the tone for the week ahead.
Stay safe out there.. tomorrow’s Monday can bring new challenges, or opportunities to you!
Back squats are the best for building tree trunk legs and a solid booty🍑😋. After years of wear and tear on my knees & injuries from multiple deployments in the military and training jiu-jitsu, I’ve learned to prioritize safety and form—because knees don’t start to get better at any age!
Here’s how to do a Back Squat:
1.Set Up: Position the bar on your traps (not your neck), grip it firmly, and stand with your feet shoulder-width apart, toes slightly pointed out.
2.Brace: Engage your core, keep your chest up, and lock your shoulders back. Stability is key.
3.Descend: Push your hips back and bend your knees like you’re sitting in a chair (or a throne). Lower until your thighs are parallel to the ground—or as low as your knees allow. Keep your knees aligned with your toes.
4.Ascent: Drive through your heels, squeeze your glutes at the top, and rise without locking your knees. Power up with control.
This workout target your quads, glutes, hamstrings, and core like no other. For me, they’re about rebuilding strength while protecting my body. Stay disciplined, focus on form, and watch the gains come!
The deadlift is one of the most effective exercises for building strength, improving posture, and enhancing overall fitness, but proper form is crucial to unlock its benefits and avoid injury. Being a Veteran, I don’t have the best back, multiple deployments did a number to my back, but rather than have it continue to weaken, I chose to keep it strong by working out with the deadlift. By maintaining a neutral spine, engaging your core, and using your hips and legs to drive the weight, you’ll lift safely and efficiently.
Here’s some tips on doing the lift!
1.Set up: Stand with your feet shoulder-width apart, the bar over the middle of your feet. Grip the bar just outside your knees with a strong overhand or mixed grip.
2.Position: Keep your back straight, chest up, and shoulders slightly in front of the bar. Engage your core and pull your shoulder blades back.
3.Lift: Drive through your heels, push your hips forward, and pull the bar in a straight line close to your body. Stand tall at the top without leaning back.
4.Lower: Reverse the movement by pushing your hips back and lowering the bar in a controlled motion to the floor.
Mastering this technique ensures you’re maximizing strength gains while protecting your body. It’s important to not do an ego lift, you wanna feel the workout but not blow your back out. I suggest starting light and working you way up.
Keep up the grind doing doing deadlifts 2 times a week and listen to your body and you’ll see the strengths you increase!
Accountability starts with honesty and being real about where you are and where you want to go. The reflection in the mirror is a direct result of choices, effort, and discipline. Progress comes from consistently showing up, putting in the work, and refusing to let excuses take over. Growth happens when you fully own the process and commit to becoming the best version of yourself.
Did you workout today? a little chest workout today. I’m excited my gym partner is back from vacation (finally) so we can continue hitting it hard tomorrow 🤩
The start of a new year is like the first day of basic training—a clean slate and a chance to define your mission. One thing the military drilled into me was the importance of setting goals. They keep you focused, driven, and ready for whatever comes your way.
Why Goals Matter:
•Short-Term Goals: These are the daily and weekly wins that build momentum. In the gym, it might mean hitting a new PR or perfecting form on a lift. Small steps lead to big changes.
•Long-Term Goals: The big picture gives you direction. What do you want to achieve by this time next year? Whether it’s fitness, career, or personal growth, set your sights high.
•Adjustable Goals: Life will throw you curveballs. Learn to adapt and overcome. Goals aren’t written in stone—they’re a compass, not a cage.
The new year is the perfect time to reflect, reset, and refocus. Don’t just make resolutions—make a plan. Write down your goals, commit to them, and execute.
As the New Year begins, remember that meaningful progress doesn’t require drastic changes. You don’t need to set lofty goals to prove your worth. Often, the most significant growth comes from small, consistent actions: choosing to show up, taking one step forward, or committing to daily efforts. This year, let’s focus on progress, not perfection. Build a life you’re proud of, one step at a time. You already have everything you need to make this your best year yet—just bring your determination. Let’s keep moving forward, one day, one choice, one win at a time. Happy 2025!!
The holiday season is here, and while it’s a time for family, gratitude, and celebration, it can also be easy to let your motivation slide. I suffer from this myself, it’s easy to get distracted and complacent. Don’t let the holiday hustle derail your goals. Stay focused, disciplined, and consistent—even when it’s tough.
Here are some quick tips to keep your fire burning:
1.Set Mini Goals: Focus on small, achievable goals for the next few weeks. Whether it’s a workout, a task, or a new habit, staying consistent will keep you on track.
2.Plan Ahead: The holidays are full of distractions, so plan your days. Prioritize your workouts, work, and personal time.
3.Don’t Skip Workouts: Even 15 minutes of movement counts. Stay active and keep your momentum strong.
4.Stay Balanced: Enjoy the treats and festivities, but don’t overdo it. Balance indulgence with discipline.
5.Remember Why You Started: Reflect on your goals. Whether it’s fitness, business, or personal growth, remind yourself why you’re doing this.
Motivation comes and goes, but discipline will carry you through. Don’t wait until January to get back on track—start now. Finish the year strong.
What keeps you motivated during the holidays? Drop a comment and let’s keep each other accountable!
Seated pin-loaded rows are awesome for building a strong, balanced back and improving posture, but it’s all about doing them right to protect your back. Sit up tall, plant your feet firmly, and grab the handles with a neutral or overhand grip. Keep your core tight, your spine straight, and pull the handles toward your lower chest while squeezing your shoulder blades together. Slowly return to the start without jerking or overreaching. Focus on smooth, controlled reps, and start with lighter weights to nail your form before going heavier. It’s a simple move that delivers serious results when done right! 💪
nothing like a Friday leg day 😋 Focused on the glutes today 🍑 5x 25 while squeezing this block inbetween my knees 🔥 We also did some hip abductions, machine squats, standing leg curls, some hip mobility stretches, & finished with a sissy squat burnout & the sauna☀️💦
I’m liking recording my workouts more and more! I’m excited to share my fitness journey with you all ❤️
I’m kinda liking this gym bathroom mirror, I may have to get one myself 😋😏 also I’ve never been a goodie and sweats guy at the gym, living in hot climates for most of my life has gotten me accustomed to shorts and tank tops. but this winters coolllld (it’s like 50-60 degrees) 😂 Stay warm out there!
After a long weekend, there’s nothing better than hitting the sauna to reset. The heat helps flush out toxins, reduces muscle soreness, improves circulation, and clears the mind. It’s not just a physical detox—it’s a mental one too. Every drop of sweat feels like stress leaving the body. Ready to take on the week stronger, clearer, and more focused. 🔥💪 How do you recharge after a tough weekend?
Finishing up leg day my buddy had an idea to do this finisher, it was pretty rough to say the least. This leg press variant targets your hamstrings. We did it at the end of the workout. We busted out 50 reps followed by 5 slow reps that take 10 seconds to go down. It was absolutely brutal, & we did 5 total sets with it. Some key notes: Place your legs high and wide Control your breathing, you don’t wanna get out of control. make sure you’re going slow and doing the full range of motion. Keep your knees pushing outwards, they’ll have a tendency to fall inwards.
High-volume leg day is no joke, and today I pushed it to the limit with 250 leg press reps. I focused on a high and wide stance to target the hamstrings and really feel the burn. The pros? A serious pump, improved muscular endurance, and the satisfaction of knowing I gave it everything. The cons? Fatigue sets in fast, and form becomes harder to maintain as the reps pile up, so discipline is key. High-volume training is tough, but it’s a great way to challenge your body and break through plateaus. Legs felt like jelly by the end, but that’s how progress is made.
Hitting the target is all about control and precision. Focus on a few basics: smooth and steady trigger control—don’t yank the trigger, let the shot surprise you; maintain a firm, consistent grip with both hands to manage recoil; keep your front sight centered with sharp focus—let the target blur slightly; and always follow through by holding steady after each shot. Except here I’m kinda cheating with a Red dot. Wherever the dot is, the bullets going to hit 😉. Accuracy starts with discipline, so practice with purpose and keep safety first!
a couple of you asked what I do for diet/nutrition plan daily. I’ve been working on something that I’m excited to share with you all come the beginning of the new year. But until then, here’s what I “like” to have daily to eat.
Pre workout - 75g cream of rice, 60g of protein from whey iso, 1 banana. 20 grams of nut butter
*M4* - 60g of protein from whey iso, 30g nut butter, 1 english muffin
Now this what I eat as a 6’1 250lb male. Your nutrition plans should be heavy in protein but most importantly, it should be structured to yourself and your needs. A decent rule of thumb, is that if you put the work in hard enough in the gym, you can eat what you want 😌
New week, new opportunities to dominate. Mondays aren’t the enemy—they’re the starting line. Set your goals, stay focused, and make this week your masterpiece. Let’s get after it!
Weekend vibes are here—take a breath, let loose, and enjoy the moment. Life’s too short to stay serious all the time. Recharge, laugh, and live it up you've earned it
shawty got low low low low low low low low 😎 this machine is a killer for quads and it helps in making sure you’re keeping your back straight so it’s quad dominant The results are pretty good don’t you think 😉
Today another person respectfully told me that my dreams are unattainable. I don't take it personally, because I AM trying to do something that most say is impossible. There are so many things in my life RIGHT NOW that never seemed possible to me and yet they are here. You never truly know what you're capable of until you're pushed to do it! My physical therapists (both) told me l'd never get back to where I was before my injury’s. i promised myself I’ll get my body back to what it was before. That’s a fact.
There is nothing permanent except change, and the gym is the perfect reminder of that truth. Your body, your strength, and your mindset are constantly evolving with every workout you put in. What seems impossible today becomes routine tomorrow, and the limits you face now will soon be left behind. Embracing change means accepting challenges and using them as stepping stones to grow stronger—physically and mentally. Change isn’t something to fear; it’s the catalyst that transforms potential into progress. Keep showing up, and let change work in your favor.
Throwing a couple 80’s around after a good chest day. I felt pretty good after these and felt like I coulda done more! But most importantly, how’s the form? 😉
