Time 4 Change Performance & Fitness

06/01/2026

LEG DAY

QUAD DOMINANT (3 Rounds)
A1. Landmine Squat: 6 reps
A2. Split Squats: 12/leg
A3. Leg Extensions: 25 reps
Rest 2–3 min

POSTERIOR CHAIN (3 Rounds)
B1. Stiff-Legged Deadlift: 6 reps
B2. Bulgarian Split Squat: 12/leg
B3. Machine Hamstring Curl: 25 reps
Rest 2 min

GLUTES (2 Rounds)
C1. Barbell Hip Thrust: 6 reps
C2. Reverse Lunges: 12/leg
C3. Lateral Band Walks: 13 each direction
Rest 90 sec

LOWER LEG / ELASTICITY
D1. Heavy Smith Machine Calf Raises: 6–8

05/21/2026

Work travel doesn’t mean the work stops. 💪🏽

Got a lift in at the gym inside the 21c Museum Hotel St. Louis while in St. Louis, Missouri for work travel.

Definitely wasn’t expecting the water faucet at the gym to be club soda instead of regular water 😂🥤

Still got the work done anyway… all while fighting through a toothache and a headache. 🤕 No excuses. No skipped workouts.

Today’s training was built around mechanical drop sets and fatigue resistance:

➡️ 6 reps moderate-to-heavy
- 10 sec transition
➡️ 12 reps moderate load
- 10 sec transition
➡️ 25 reps light/bodyweight burn out

QUAD DOMINANT (3 Rounds)
A1. Back Squat: 6 reps
A2.Walking Lunges: 12/leg
A3. Jump Squats: 25 reps

Rest 2–3 min between rounds

SQUAT PATTERN (3 Rounds)
B1. Front Squat: 6 reps
B2. Landmine Goblet Squat: 12 reps
B3. Spanish Squats: 25 reps

Rest 2–3 min between rounds

PUSH (3 Rounds)
C1. Bench Press: 6 reps
C2. Kneeling Landmine Press: 12 reps
C3. Push-Ups: 25 reps

PULL (3 Rounds)
D1. Bent Over Rows: 6
D2. Chest Supported Rows: 12
D3. Band Face Pulls: 25

POSTERIOR CHAIN (2 Rounds)
E1. Barbell Deadlift: 6
E2. DB Romanian Deadlift: 12

Discipline travels with you. Even when your body is trying to negotiate otherwise.

05/19/2026

“Entering action with boldness has the magical effect of hiding our deficiencies.” - Robert Greene

Repost from

Clip from Discovery Channel (Human Planet)

05/11/2026

May 5, 2026

Bulgarian Split Squats: 3 x 8
Barbell Deadlifts: 3 x 8

Alternating DB Bench Press: 3 x 8-10 per side
Inverted Rows: 3 x 8-10

Lateral Raises: 3 x 8-10
Close-Grip Lat Pulldowns: 3 x 8-10

Barbell Biceps Curls:3 x 8-10
V-Bar Tricep Press downs: 3 x 8-10

KB Rotations: 3 x 30-45 secs

pullingweight

04/22/2026

Birthday session in the books.

Plyometrics. Strength. Functional fitness. Every rep had purpose, explosive power, controlled strength, real-world movement.

1,031 calories burned, earned through consistency, discipline, and showing up. Another year stronger, sharper, and more intentional.

02/21/2026

02/21/2026

01/11/2026

I officially completed the final certification required to be eligible for the Master Personal Trainer credential.

Of all the specialty certifications, the Biomechanics Specialist Certification (BMS) was by far the most demanding. A three-hour exam, deep applied analysis, and zero shortcuts. But that level of rigor is exactly what should be expected from an NCCA-accredited certifying agency like National Exercise & Sports Trainers Association (NESTA).

To qualify for the Master Personal Trainer designation through NESTA, candidates must first complete the Personal Fitness Trainer (PFT) certification and then successfully earn the following specialty certifications—which are now complete on my end:

• Core Conditioning Specialist (CCS)
• Biomechanics Specialist (BMS)
• Speed, Agility & Quickness (SAQ) Specialist
• Fitness Nutrition Coach (FNC)
• Functional Training Specialist (FTS)

The final requirement is a comprehensive case study, including assessment, programming, and targeted interventions that integrate material from all seven certifications. That project is reviewed and graded by subject-matter experts.

I’m currently about 75% finished and aiming to submit within the next couple of weeks. Almost there. Fingers crossed 🤞

01/01/2026

New Year, Built Different

Big 6 Movements (Athletic Balance)

1️⃣🅰️. Squat: Front Squat or Goblet Box Squat: 3×6–8
1️⃣🅱️. Hinge: Single-Leg RDL: 3×6/side
2️⃣🅰️. Push: Incline DB Press: 3×8
2️⃣🅱️. Pull: One-Arm Lat Pulldowns: 3×8/side
3️⃣🅰️. Vertical Push: Standing DB Press: 3×6–8
3️⃣🅱️. Carry: Front Rack Carry: 3×30 yd

, , and Felicia are working into the New Year with purpose—laying the foundation before 75 Hard even begins.

No shortcuts. No hype. Just the Big 6 movements that build real athletic balance: squat, hinge, push, pull, press, and carry.

This is about earning capacity before chasing intensity, strength that transfers, movement that lasts, and discipline that shows up every day. The work starts now. January just makes it official.