Body Recomp, Fitness, and Lifestyle Performance over 40 | Personal Trainer & Gym Owner for 17 years | Want help? Book coaching with me here 👇
Joined December 2018
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Anabolic Breakfast 🍽️
Your cutting edge peptide and AAS protocols will fall flat if you aren't nailing your nutrition.
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Check your estrogen, Bryan
Jun 9
I miss Kate so badly that I physically hurt.
It's been a week since we were together. She's still in Australia sorting her visa.
I feel more stressed. My emotions are stunted. My thoughts are cloudy and my mood has dipped.
It just hurts everywhere.
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I am grateful today because:
Pendulum squats are the hardest thing I'll have to face this week
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Perfect is the enemy of done—
And I'm never fucking stopping.
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Your daily habits carve the path toward your destiny 🌅
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Jun 6
There is no such thing as a healthy carbohydrate.
There is only carbohydrate your body has to manage.
Oats.
Brown rice.
Sweet potato.
Wholegrain bread.
These are held up as the foundation of a healthy diet. Slow release. High fibre. Good for your gut. Essential for energy.
Yet every single one breaks down into glucose.
Some raise blood sugar faster than others. Some come packaged with more fibre and nutrients. But the body still has to deal with the glucose.
Your body does not have a healthy carb pathway and an unhealthy carb pathway. Glucose enters the blood. Insulin rises. The body moves that glucose somewhere.
Do that all day, every day, for years, and eventually a lot of people stop handling it well.
That is the bit everyone wants to skip.
The glycaemic index made people think slower meant harmless. It does not. Slow release carbohydrate still means a longer insulin demand.
And no, carbohydrates are not essential. Your liver produces the glucose your body needs from protein and fat. No dietary carbohydrate required.
So maybe the better question is not, “Is this a healthy carb?”
Maybe it is, “How much glucose am I asking my body to manage today?”
What healthy carbohydrates were you told to eat more of?
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If you add 88lbs to your bench and your fizeek didn't change?
It's because you're fat
If your bench goes from 60kg to 100kg, but your physique barely changes, was it worth it?
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Half the replies in this post made me realize average X normie has no clue about training
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Full Ab Rollouts
If you're strong enough to do these full ROM - they are almost a total body exercise
If you feel it in your low back, you're not doing them right or going to intense
Notice how I create and hold a posterior hip tilt to lock in my core
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Upper Back Attack
Chest supported high rows to target the upper back and posterior delts
If you want the aura of a thicc beast; your traps, neck and rear delts need some meat
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High to Low 1A Pull
The intent of this variation is to target the mid-lat division
It feels great!
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Ring Push Ups for Rehab
Here I'm using instability and deep ROM to train shoulder mobility, stability, and integrity
With this focus, it's critical to keep form crisp and avoid red lining intensity
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Rebuilding these boulders to be pain free and stable
If you have joint nags, it's wise to reprioritize to ward movement quality and build strength on top of pain free movement patterns
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It's kinda wild that you get to pick the frame of your reality
What's even wilder is that so many of you pick envy, victimhood, and darkness
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Jun 4
Your legs literally can’t atrophy (lose muscle) if you walk 10,000 steps/day;
Amount of guys doing MAX intensity leg days just to maintain size is hilarious.
Reality check:
You weren’t supposed to train your legs full intensity 2 times a week;
You were supposed to use them…
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