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Sep 19 •
Brennon’s 45 day challenge
Where I started: On August 1st, 2026 I weighed in at 214 pounds. My nutrition was off the rails and I was gaining fat and losing muscle exponentially. What I wanted to accomplish: During the challenge I wanted to lose a significant amount of weight/fat, stop overeating, and develop good habits in the gym so I could build muscle. My experience with the program: Brennon helped me create a realistic plan around my schedule, including my workouts, nutrition, and daily habits. The biggest difference for me was what I ate and how I trained. My results: At the end of the challenge on September 15th, 2026 I had lost 19 lbs and my clothes now fit loosely on me. Also, I now have stable eating habits, and a very good exercise routine. The coaching & accountability: This was the BIGGEST help out of everything by in the challenge. Having Brennon keep track of my eating, create workouts for me, high protein low calorie recipes for me, giving me input on what I change and giving me better options on what to eat was a huge help. With this it didn’t take long to get on track to losing weight/fat and gaining muscle. Now what helped the most within all of that was the accountability aspect, you don’t realize how much you need someone keeping you accountable until you are putting in the work. It helped a lot when I wanted to overeat, eat the wrong foods, or skip the gym, to know I wasn’t the only one who knew I’d be doing it. What I liked most: It was awesome the attention to detail Brennon pays to what you need and when you need it. Whether that be an increase on a lift in the gym or less cardio to keep the hunger down. A different food or a different meal entirely. He’s got the knowledge to get you where you need to be no matter how unique your situation is. Would I recommend it? Without question. This changed my life. And I’m not exaggerating. Looking back to the beginning of the challenge it scares me seeing how I used to live and where that could have led. So I would definitely recommend it. Everyone should do this in my opinion.
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Jul 22 •
👋 Welcome - Introduce Yourself Here!
This community exists to help airline pilots get lean, build muscle, and stay healthy despite crazy schedules, hotel gyms, airport food, and long duty days. Here’s how to get started: ✅ Introduce yourself ✅ Tell us what airline you fly for (optional) ✅ Share your biggest fitness goal ✅ Complete today’s workout ✅ Check in every day Let’s get to work.
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Jul 24 •
📥 Access Your Free Downloads Here
Click this link to Access all of your free downloads where you’ll find resources included with your Airline Pilot Performance membership. ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ Free Resources Here <——————— ⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️⬆️ Inside, you’ll find tools designed specifically for airline pilots, including: - 📊 Macro Tracker - 🍽️ Airline Pilot Performance Cookbook - 🎁 Future downloads as they’re released This library will continue to grow over time, so check back regularly for new resources. Every download is designed to make it easier to stay lean, build muscle, and perform at your best—whether you’re at home or on a 4-day trip. Click the “Free Downloads” classroom above to access everything.
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19h •
Thursday wins: drop one
Almost Friday. Before the week runs away, name one fitness win from this week. A session you nailed, a meal you prepped, a habit you kept. Small wins count. Drop yours below and I will read every one. And if you have not logged a session yet, make today the win. What are you training and when?
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💪🦾 SHOULDERS DAY
DAY 4 OF THE 5-DAY SPLIT Yesterday was legs. Today: SHOULDERS. Big shoulders fill out a frame. They make everything else look better and they keep your posture strong through long sits on the flight deck. Do not turn this into a light day. Press heavy, then chase the pump. Today's lesson is simple. Press first. Overhead strength is the engine of the shoulder session. Put the heavy pressing up front while you are fresh. Everything after that is detail work. The press builds the frame. The raises build the look. Earn the press, then chase the pump. 📈 TODAY'S BENCHMARK: STANDING OVERHEAD PRESS — 4 × 6–8 TODAY'S BENCHMARK. Feet braced. Glutes squeezed. Ribs down. Press the bar or dumbbells straight up. Head through at the top. No leg drive. No leaning back. REST 2–3 MINUTES. TARGET: RPE 8–9. Track: WEIGHT REPS RPE Once you own: 8 / 8 / 8 / 8 with strict form on every rep: ADD 5 LBS. 🏢 COMMERCIAL GYM 1. SEATED DUMBBELL SHOULDER PRESS — 3 × 8–10 Bench upright. Back flat. Drive straight up. Control the way down. REST 2 MINUTES. 2. LATERAL RAISE — 4 × 12–15 Slight bend in the elbow. Lift to shoulder height. No swinging. Strict reps only. REST 90 SECONDS. 3. REAR DELT FLY — 3 × 12–15 Chest on the bench or bent over. Squeeze the shoulder blades at the top. REST 90 SECONDS. 4. FACE PULL — 3 × 12–15 Cable at eye height. Rope attachment. Pull to the forehead. Elbows high. REST 90 SECONDS. 5. BARBELL SHRUG — 4 × 10–12 Straps if your grip is the limiter. Squeeze the traps at the top. REST 2 MINUTES. 6. DUMBBELL FRONT RAISE — 3 × 12–15 One arm at a time. Controlled. Raise to eye level. Lower slow. REST 60 SECONDS. 🏨 HOTEL GYM VERSION 1. STANDING DUMBBELL SHOULDER PRESS — 4 × 8–10 Feet braced. Core tight. Press straight up. No leg drive. 2. DUMBBELL LATERAL RAISE — 4 × 12–15 Strict reps. Slight elbow bend. If the dumbbells are too heavy, go lighter and slower. 3. DUMBBELL REAR DELT FLY — 3 × 12–15 Bent over. Chest supported on the bench if you can. Squeeze at the top. 4. DUMBBELL UPRIGHT ROW — 3 × 10–12
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