OBrien Fitness

02/17/2026

Reinjured my shoulder and have no idea how..

Had to take 2 weeks off.

Back in the gym.

Yesterday I did arms.

Halos 3sets×20
Hammer twist curls 3sets×20
Barbell hands down curls 3×20
Barbell standing skull crushers 3×20
Triceps rope pull downs 3×20

Today I did shoulders. Light, but heavy for me..

Angled 45 degree Shoulder rotations 3×20 @12.5 lbs
Barbell front raises 3×20 @20
Barbell bent shrugs 3×20 @30
Dumbbell side raises 3×20 @17.5
Barbell military front press 3×15 @30

I can barely hold my phone and type this.. 🤣 🤣 🤣 🤣

I feel great but I have a long road to go.

Also, I finally broke 380. Im down to 373.

My diet the last 45 days has been 2 BSN SYNTHA 6 protein shakes a day, 1 breakfast, 1 post workout, then a real food meal of hamburger, sweet potato fries, peas and carrots, a thin single slice of organic all natural viking bread with a scoop of protein powder mixed in and honey butter. Im drinking 2 gallons of water a day. I take my 5 mcg of creatine first thing in the morning with my shake and vitamins.

Low calorie, very filled, and a lot of energy.

I got back to walking 2-3000 steps in the morning before I do anything to get the day started.

My doctor is looking at possible peptide therapy to help speed up the recovery and heal faster despite being released and having no real restrictions.

Here's the link to the powder I use.
10 pound bag lasts me 2 months.

SYNTHA-6 is an ultra-premium protein powder with 22g protein per serving and is BSN's best-tasting protein on the market. SYNTHA-6 not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein ...

01/22/2026

Have had a ton going on.. auto repairs, accidents, dr appointments, etc..

Mostly doing calisthenics the last month..

Back in the gym today for a quick and easy chest and back workout..

Incline bench hammer strength
Cable fly
Cable incline press
Lat pull downs
Hammer strength row upper back
Hammer strength row lower back

Quick, easy, in and out. 5 sets of each.

12/02/2025

Today's workout was very intense for me. Shaking badly but feel so good.

Rehab sucks so bad, but its hard to argue the progress showing you are making gains in strength, endurance, stamina, etc..

3 sets of 30 stairs up
3 sets of 30 steps down
Leg press 3×15 @ 200, 220, 240
Leg extension 3×15 @ 60, 80, 100
Squats bodyweight 2×12 @ 385 (current bodyweight)

Hamstring machine was out of order and all the dumbbells were taken so I will use my kettlebell at home later before bed for a good hamstring stretch and very light kettlebell deadlift.

12/01/2025

Its all about honesty. You can lie to the world but not yourself no matter how hard you try.

I had to take a little over a week off because of doctors, bloodwork, etc.. they wanted me... normal.. lol.. no gym pumps, and really hard, no s*x..

Today's the first day back.
Here's the workout.

Nice and simple for my rehab.
I was able to increase from 2 sets to 4.

Hammer str incline bench 4 × 10 @ 45lbs
Hammer str decline/wide 4 × 10 @ 45lbs
Machine flyes 4 × 10 @ 95lbs
Cable lat pull downs wide grip 4 × 10 @ 70lbs
Cable lat pull downs close grip 2 × 10 @ 70lbs
Hammer str single arm rows 6 × 10 @ 45lbs

Chest and back.
Quick in and out.

Im hoping 2nd day on Thursday I can go up at least 10lbs.

11/15/2025

Today's gym was..

30 steps up
Flye machine 2×12 60lbs
Decline bench 2×12 45 lbs
Hammer curls 2×12 30lbs
Biceps curls 2×12 30 lbs
Cable triceps pull downs 2×12 75lbs
Straight bar standing triceps extentions 2×12 35lbs
30 steps down

11/12/2025

Today's workout.

30 steps up
Leg press 2×12 90lbs
Leg press calves 2×20 90lbs
Cable lat pull downs 2×15 70lbs
Leg extensions 2×15 60 lbs
Hamstring machine 2×15 60lbs
Body weight squats 50 reps
30 steps down.

Bbq for post workout meal.
1/4 lb chop
1/2 pint coleslaw
1/2 pint potato salad
1/2 pint banana pudding
3 slices white bread

My legs were shaking really bad but it felt so good on so many levels..

Im built a bit different.
Most men love chest and arms days.
I have always loved Leg day.

My body is screaming for more, but I'm rehabbing to build back up so I can not have anymore set backs. Its frustrating but I'm good to go.

As they say, any workout is a good workout as you are already in the top 15% at that point. Just start and build from there.

11/12/2025

Forgot to post on Monday.

My workout was:

30 steps up (have to climb stairs as all tye equipment is on the 2nd floor)
Incline hammer strength bench 12@ 1×45, 1×50
Machine flyes 2×20 65lb
Normal grip bicep bar curls 2×12 30lb
Reverse grip biceps curls 2×12 30lb
Cable triceps pull downs rope 3×20 55lb
30 steps down

Muscle milk protein shake.

Took Tuesday off as I was super sore...

11/10/2025

Its been awhile since I posted on here.

Im going to try to post here at least once a day from now on. Minimum 4 times a week.

I have several pages as I do several things.

Update on things.

Last year, Oct 2024, I was bitten by a small green garden spider and caught an infection. I turned into Quasimodo over night.

I had 3 surgeries in 3 days, back to back to back to save my arm.

They blasted me with every type of antibiotic they had for over a week until they could find what the infection was and then properly treat it.

Fast forward 6 months to May 2025 and I'm recovering, getting my full spectrum wellness bloodwork and find out my testosterone is at 481. Not too concerning as the 1970s scale was 400-1100.

Today's scale says 250-1100.

I got tested every month and my testosterone just kept dropping.

I eat a hugh protein hybrid carnivore diet regularly.
By hybrid I mean I add in certain things like beets, Pumpkin seeds, etc, to keep my testosterone naturally high as I'm 50 now and need every advantage for health.

The antibiotic blast they gave me fried my system.
As of Oct 18th my testosterone levels were 204.

Back in 2010, I had esophageal cancer. It messed me up and messed up my thyroid. I took T3 for 6 months and then T4 for another 4 months to reboot my thyroid properly.

As of Nov 1, 2025 I have been put on a micro dosing daily male hormone cocktail to reboot me.

I went from severe joint pain and just walking 20 minutes literally incapacitating me for 3 days over the last 6 months to bad muscle soreness because I haven't used them in so long and had a great workout in the actual gym today..

A simple bit of help to get my body working..

Im tracking everything for the next 60 days.
Literal food diary, exercises, etc.

I spent the first 3 days just letting the shots work their way into my system and did minor calisthenics stuff like high knees, squats, wall pushups.. I did 20 of each just to test things out.

Today was day 6 of my shots.
I went to the gym and did the following..

30 steps upstairs
Front shoulder straight bar raises (25lbs) 2×10
Side shoulder dumbell raises (10lbs) 2×12
Cable lat pull downs (45lbs) 2×12
Hammer strength single arm rows (45lbs) 2×12
Hammer Strength single arm pull down rows (45lbs) 2×12
Reverse machine cable flyes (45lbs) 2×10
Standing goodmornings 20reps
30 steps down stairs

2 sets.
Not a lot in a broad spectrum of things, but a week ago I couldn't do 10 body weight squats without it practically making me bedridden for 2-3 days as my legs and joints didnt want to work.

Its slow.

Its frustrating.

But I'm taking my time to make sure I do things right and have no more setbacks.

Its super frustrating as I went from literally competing in powerlifting and Strongman competitions in 2009, to now I can barely lift a 10 pound dumbbell to do shoulder raises..

I will try to post pictures and videos, but overall I will mostly post diet and exercises I'm doing as I build my strength back.

Im currently 6'6.7 at 380lbs..

My goal is to lose 50-80 pounds and get my muscle and strength back. Im hoping I can lose minimum 40 pounds by March.

08/15/2025

What's the difference?

It's actually very simple, but many just like to argue over and over.

The difference between a Dietician and a Nutritionist is this.

Dietitians will push a 'diet' like Atkins, Vegan, fat free, etc. If you need to lose weight.. cut all the fat out of your diet. Stop eating sugar. Etc, etc, etc..

A Nutritionist, a proper Nutritionist, will help you find out the cause of your issue and design a proper food program for you to reach your goal or correct your issue.

A dietician is a general practitioner like your regular doctor.

A Nutritionist is a specialist.

Dietitians are usually government backed and funded at places like the hospital and wic, etc..

Most Nutritionists understand and tell you that its OK to eat fat and carbs, etc, and have ways to help you figure things out. We do not push a singular, 1 size fits all program like Dietitians usually do.

I specialize in bloodtyping and genotyping.
My program is not an 8-12 week program like an athlete or bodybuilder. It is not a 1 size program like fat free, carb free, etc..

The first 12-16 weeks is getting you to a base healthy diet.

The 2nd 12-16 weeks is looking at what was making you sick or causing your issues.

The remaining 6 months is getting you back to normal so you can be healthy and enjoy life.

Sometimes each phase takes longer, but it is not a sprint.
It is not some short program to get immediate results in most cases.

You have to hold yourself accountable because you are only hurting yourself. Im not eating the food for you. Im not forcing or implementing your bad habits.

You are.
You either put in the work to correct your habits and get healthy, or you dont.
It's all on you.
At some point you have to grow up and accept responsibility for your actions and how you treat yourself.

05/09/2025

I have finally, after 3 long years of applying, been approved to sell my own coffee and supplement line.

I am in the process of creating the labels and packaging.
4 types of coffee.
6 types of vitamins and supplements.

All FDA approved and natural and/or organic.

I hope to have them listed for sale by Tuesday May 13th.