Hitting the target is all about control and precision. Focus on a few basics: smooth and steady trigger control—don’t yank the trigger, let the shot surprise you; maintain a firm, consistent grip with both hands to manage recoil; keep your front sight centered with sharp focus—let the target blur slightly; and always follow through by holding steady after each shot. Except here I’m kinda cheating with a Red dot. Wherever the dot is, the bullets going to hit 😉. Accuracy starts with discipline, so practice with purpose and keep safety first!
a couple of you asked what I do for diet/nutrition plan daily. I’ve been working on something that I’m excited to share with you all come the beginning of the new year. But until then, here’s what I “like” to have daily to eat.
Pre workout - 75g cream of rice, 60g of protein from whey iso, 1 banana. 20 grams of nut butter
*M4* - 60g of protein from whey iso, 30g nut butter, 1 english muffin
Now this what I eat as a 6’1 250lb male. Your nutrition plans should be heavy in protein but most importantly, it should be structured to yourself and your needs. A decent rule of thumb, is that if you put the work in hard enough in the gym, you can eat what you want 😌
New week, new opportunities to dominate. Mondays aren’t the enemy—they’re the starting line. Set your goals, stay focused, and make this week your masterpiece. Let’s get after it!
Weekend vibes are here—take a breath, let loose, and enjoy the moment. Life’s too short to stay serious all the time. Recharge, laugh, and live it up you've earned it
shawty got low low low low low low low low 😎 this machine is a killer for quads and it helps in making sure you’re keeping your back straight so it’s quad dominant The results are pretty good don’t you think 😉
Today another person respectfully told me that my dreams are unattainable. I don't take it personally, because I AM trying to do something that most say is impossible. There are so many things in my life RIGHT NOW that never seemed possible to me and yet they are here. You never truly know what you're capable of until you're pushed to do it! My physical therapists (both) told me l'd never get back to where I was before my injury’s. i promised myself I’ll get my body back to what it was before. That’s a fact.
There is nothing permanent except change, and the gym is the perfect reminder of that truth. Your body, your strength, and your mindset are constantly evolving with every workout you put in. What seems impossible today becomes routine tomorrow, and the limits you face now will soon be left behind. Embracing change means accepting challenges and using them as stepping stones to grow stronger—physically and mentally. Change isn’t something to fear; it’s the catalyst that transforms potential into progress. Keep showing up, and let change work in your favor.
Throwing a couple 80’s around after a good chest day. I felt pretty good after these and felt like I coulda done more! But most importantly, how’s the form? 😉
Your body is like a marble statue, and every workout is a strike of the chisel, slowly carving out your masterpiece. Progress might feel slow at times, but with patience, discipline, and consistent effort, the rough edges transform into something extraordinary. Keep working—the vision is worth it.
Feeling a little bit of allergies & sickness this weekend. Maybe I got sick watching that boring boxing fight Friday. nothing plenty of water, the sauna, a workout, and some sunlight can’t fix!
I’ve been hiking a lot more! Hiking is an awesome way to boost both your body and mind. Spending time on the trail helps you let go of stress, clear your head, and just feel good. Plus, it’s a killer workout that strengthens muscles, gets your heart pumping, and even helps with balance. If you’re looking for a way to stay fit and unwind, grab your boots and hit the trail—you won’t regret it! And don’t forget to tell me about it!
Happy fall! As the weather gets cooler, take the time to do an accountability check of yourself and your space. Maybe it’s time for some fall cleaning (that’s what I’m doing today) Maybe it’s time to switch the diet up. Or get some more running in. I will say, that even though the temperature is dropping, you have to make sure you’re drinking enough water. You might not think you can get dehydrated in colder weather, but it’s more dangerous since you don’t have as obvious signs of dehydration!
Happy Sunday! Can you guess what my every day carry is for when I fly?
-phone keys wallet, of course. But I also have a small mini IFAK, & a TQ, as well as a large caribeaner. And lots of portable phone chargers, bc my phones always dead 😜
Don’t wait years to start learning leg locks in jiu-jitsu. While it’s important to study them carefully and go slow when you're new, integrating leg locks early in your training will help you develop a more complete and modern game. Rather than waiting until you’re a higher belt, start now and gradually build your knowledge of these techniques. This way, you won’t be behind when it comes to controlling and defending leg positions, making you a more well-rounded grappler.
Success doesn't happen overnight, but every step you take today brings you closer to your goals. Whether you're grinding in the gym, building your business, or working on yourself, remember that progress is progress—no matter how small. Stay focused, stay determined, and don't let temporary setbacks define you. The journey may be tough, but the reward is always worth it. Keep pushing forward!
Post physical therapy and light BJJ roll. Man physical therapy is kicking my BUTT now but the weights I’m using keep going up, so the strength keeps going up 💪🏼 Cheers to the weekend. Get out there and enjoy it!
For my Florida friends, this Hurricane is nothing to mess around with. I went out during Hurricane Ian for immediate disaster response and search and rescue. Please make sure you are prepared for the worst. If you are in the area of the hurricanes path, you need to follow local guidelines and evacuate if applicable. Here’s an update for the Tampa Bay Area as that’s where I have family and lived before as of 1030 eastern time.
1. Based on the current track, I'm expecting hurricane-force winds to remain offshore for the Tampa Bay area, with the storm passing around 115 miles west of Tampa. The winds from the hurricane are projected to extend about 75 miles out, meaning the Bay Area should avoid the worst of it unless the storm changes course.
2. Unfortunately, the Florida Panhandle won't be as fortunate. Helene is expected to make landfall as a Category 4 storm on Thursday evening, bringing a storm surge of 15 to 20 feet. Residents in Tallahassee need to finalize their preparations as soon as possible. I've posted a family hurricane kit list for anyone still getting ready. Students at Florida State University and Florida A&M will be hit hardest. The University of Florida will see some effects, though hurricane-force winds aren't expected. Tropical storm conditions will impact the University of South Florida and the University of Central Florida, but significant wind damage isn’t expected. However, the University of Tampa may face some flooding in student housing due to storm surge.
3. For the Bay Area, expect the strongest winds and power outages starting Thursday afternoon into the evening. Tropical storm-force winds should arrive by late morning and continue throughout the day.
4. The biggest concern remains storm surge, especially for those in flood-prone areas. Evacuation orders have already been issued, so if you live in a Zone A flood area, take them seriously. If you flooded during Idalia, you're likely to see worse with Helene. The peak surge will come late Thursday evening.
5. The storm should pass by Friday morning, with conditions improving quickly after that.
Had a dream come true this weekend and shot a M1 Garand. Absolutely amazing feeling. Especially growing up knowing my grandfathers both used it in war. 🇺🇸 Here’s some fun facts about it! The M1 Garand is a semi-automatic rifle designed by John C. Garand and adopted by the U.S. military in 1936. It was the first semi-automatic rifle to be standard issue for U.S. troops, providing a significant rate-of-fire advantage in World War II and the Korean War. Chambered in .30-06 Springfield, it uses an 8-round en-bloc clip that ejects with a distinctive "ping" sound when empty. Known for its reliability and ruggedness, it was praised by General George S. Patton as "the greatest battle implement ever devised." Weighing around 9.5 to 11.6 pounds, the M1 Garand remained in service until it was replaced by the M14 and has since become a popular collector's item.
Success comes from relentless training and a disciplined mindset. Today, I hit the range not just to shoot but to sharpen my skills and master the fundamentals—because every shot and decision counts. In life, as on the range, there are no shortcuts. Discipline and preparation lead to freedom and victory. Stay focused, stay sharp, and never stop pushing forward; complacency is the real enemy.
Someone asked what I carry in my bag, and while I’m still tryna find a new bag(this one isn’t cutting it) Here’s a peek into my gym bag essentials: deodorant, stretch band, cordless hole puncher (if you know you know) And, of course, I’ve got backup headphones for my backup headphones—because my headphones are ALWAYS dead haha. Stay ready, folks! 😂💪
Patience is power. In a world that pushes for quick results, remember that the best things take time. Strength is built rep by rep, day by day. Growth happens in the quiet moments when no one is watching. Don’t rush the process; let it unfold. Stay focused, stay disciplined, and trust that your hard work will pay off in the end. Slow and steady wins the race. Keep grinding.
