4/30/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps.[1] 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 5. Spinner bike – 60 minutes – 90 bpm. 6. Assault bike– 40 minutes – 95 bpm [1]

Just rebooted 30 Day Kettlebell Warriors Challenge Monday. Much needed. One question on the shred nutrition end: the 1st meal to get the fat furnace going each day is before the workout. I get up at 3am each morning and get my workout and other routines before I have to be to work at 7a. What order should my nutrition be in this case? I have a shake post workout, then have like say, the steak, eggs, spinach, avocado about 2-3 hours later. To set my system up for best fat burning, is what I'm asking.

Rebooted 30 Day Shred from last fall. Had spinal issues that they determined I was to have surgery. Through a program my work gives us paid access to, I no longer have to have that surgery. Anyhow, diet question: Coach, you have us eating breakfast with say, steak and 2.scrambled eggs, spinach, 1/2 avocado. If I work out at 4am to get to work by 7am, would I have to eat that post workout, post protein shake? My question is, what order to best fuel the cat burning furnace?

I won the fight!

For those of you looking to kickstart your gains, we’re on the eve of starting not just a run of the mill 30 day transformation plan. We’re on the cusp of setting the tone for a better year and a better version of ourselves. And it all starts tomorrow at 10am eastern time… This next 30 days will NOT be easy! But for those of us who hunker down and compile winning decision after winning decision on a daily basis, we WILL be rewarded. Not just with stellar results in the aesthetics department. But gains in DISCIPLINE, GRIT, and every virtue that is responsible for delivering great riches in life. As you navigate your way through this process, remember to take it one decision at a time and execute every action from the decision you make with a high standard of excellence. Doing this time after time is what helps build the type of discipline that allows for you to win at everything in life. And that WINNING mindset is the number one thing I want for all of you. We’re all in this together, so ask for help if you need it. Get some good sleep tonight and get ready to pick a fight with the inner bitch that’s holding you back come tomorrow! Until then, Hands Up…Keep Fighting!!!!