In the gym as in life it is the things we avoid that have the potential to transform us. If it’s hard. If you ‘suck’ at it. If you don’t like it. If you hate it. There is some opportunity here for growth. Dig into the discomfort.

THE KIND OF MEN WE ARE CALLED TO BE • Men who love their lives, who wake up each day with a sense of gratitude and fire in their belly. • Men who embody masculine vitality, raw energy, and the courage to live adventurously. • Men driven by purpose, with curious, open minds that refuse to grow stale. • Men who value freedom above comfort, willing to risk, to break molds, to stand for something more. ⸻ • Husbands whose wives love, admire, respect, and burn with desire for them. • Fathers who have the respect, love, and deep friendship of their children. • Men who help raise their kids, who show up fully at home, building multi-generational legacies rooted in strength and love. ⸻ • Men who take care of their bodies, keep a strong, disciplined edge, and walk with health as a non-negotiable. • Men who can let loose and have fun without losing themselves, who channel their emotional energy with power. • Men who appreciate women, protect them, uplift them, and create spaces where the feminine feels safe to flourish. ⸻ • Men who build their own wealth, stand on solid ground, and lead without apology. • Men of strong ethics, unwavering principles, and a living faith in God, yet who respect the paths of others. • Men who surround themselves with challengers, who sharpen their minds and refuse the echo chamber. ⸻ • Men who refuse to conform, who live authentically, who chase what truly lights them up — not what the world says they should want. • Men who stand against any force that enslaves or diminishes women and children, who fight for a freer world where love, truth, and laughter reign. ⸻

Bulgarian Split Squats are fucken hard. So do them often.

Virile men love nubile women. Nubile women love virile men. Everyone else just doesn’t get it.

You don’t have to create your mission from your own imagination. You need only to become the kind of man who can carry it when it arrives.

More I learn, observe and research I am becoming convinced that experienced lifters should be doing primarily big compound lifts. 3 - 4 per workout. 4 - 6 sets per exercise. Focus on tempo, power, control and technique. Massive volume and heavy weights creates the most neuromuscular stress and hormonal release of GH and Testosterone. Also you don’t have move around the gym playing musical chairs.

I can only wonder what will play at the gym next…

Working out Dad style

Back pain? Learn to do the Romanian deadlift and get strong at it. Today I achieved a goal of mine to lift 150kg for 5 reps (I did 6). I intend to get to 200kg. Not because I need to prove it to anyone but because I want a strong back and good posture. And I like a challenge. #getstrong

Muscle gain food rules #1 Eat as much high quality protein, carbs and fat as you can without upsetting your digestion. #2 Eat more than you need and more than you want to. #3 Make your meal decisions off the protein source. Have some high quality complete protein at every meal and snack. #4 Take at least 3 hours between meals and no more than 12 (unless you are intermittent fasting in which case you need to eat the same amount of food in less time). #5 Once a week eat lighter. #getstrong #strengthtraining #muscle

Bondi Beach, Sydney, 1st day of Winter. Loving it. Photos by my wife. #photography

If you purchased Bitcoin steadily from its low in late 2022 through to mid-2023 and held until now, your investment would be up approximately 385%. If 385% in 2 years isn’t enough for you? Then what is? Buy Bitcoin steadily and hold for a couple of years, it seems to be a no brainer. Outperforms every other major asset.

I sat down with a wellness coaching client of mine for a coffee and we found ourselves discussing Bitcoin. Turns out she owns a decent amount, and a few shitcoins (ETH, XRP, ADA). Doesn’t know anything about Bitcoin, just followed her kids advice to buy. By the end of the coffee the shitcoins were being swapped into Sats with decent conviction and a $3,000 purchase of BTC was made. She’s a hodler. Those Sats wont see daylight for a long time. #bitcoin

1. Build confidence to boost market 2. ⁠Spread fear with wild claims of crazy tariffs 3. ⁠Buy the dip 4. ⁠Ease off and allow confidence to build again 5. ⁠Repeat

If you don’t plan to age well, you won’t.

The process from a man with a family to a family man is a gradual one of acceptance and surrender.

You build hardware and software. You build businesses and homes. You build career and finances. You build intellect and influence. Do you build your body? Get strong.

When you have 4 growing kids your milk consumption gets pretty ridiculous.

Just walked out of work to this. When you think you’re in reverse, and you’re in drive 😳