Masculine Excellence Requires Discipline

Okay so I’m gonna be honest, i looked at these, then looked at the volume they have in them - and I’m not sure i have it in me to do that kind of volume. Not with where my recovery is at currently, anyways. My rest periods arent as short as they used to be when i was a high volume kind of guy; i blame the heavier weights.

The equipment requirements are quite demanding as well. To be honest - there just aren’t any badass gyms where I’m at. DBs top out at 120lbs, all the plates are rubberized; it’s all “female friendly” and buckets of chains just seems to take away from that - so it doesn’t exist out here. Which is kind of bullshit tbh because theres about 500,000 people who live in the area i train, and nothing but commercial gyms :unamused:

Anyways, i do want to run his programs one day because it feels like a rite of passage, but that day wont be today - unfortunately. Thank you for the recommendations, I’ve got that comment saved for future use.

It probably is worthwhile to steal his arm day though. Fortitude doesn’t prioritize arms enough for my liking and my shoulders are too broad to only have 17.5" pythons :snake: :snake:

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The chains I’d certainly say are optional, albeit fun. Everything else I totally hear you. If I’m being honest, I’m not recovering great lately myself. I used to be able to handle more volume than I can right now, but I think it’s because I’m shoving other stuff in there.

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Weight: 210.9lb

Food (yesterday):
Cal: 2707
P: 244g
C: 245g
F: 85g (should be ~50g)

Fortitude Tier 1 Day 2


+Landmine Shrug Pump Set, 25x90lbs
+Machine Biceps Curl Pump Set, 15x85lbs
+15mins Cardio AHR 140BPM

Honestly, Fortitude is so similar to JPs training that i might just marry the two. I’m always flaky in Fortitude and IDK why, but I’m probably going to keep flopping around like a fish out of water until i land on something i like. Let’s see where my ADHD brings me.

Work bought me a smoker because I’m a badass so I’ll be getting back into meal prepping again (again).

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Congrats on the smoker, and it was nice of them to recognize your badassness.

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Thank you. I can hear the dad jokes from here

Me: *sees wife by the smoker*
Me: Can somebody call the fire department? Cuz this bitch is smokin
Wife: Offended/aroused wife look (why is there no emoji for this??)
Me: :sunglasses:

Me: (to myself) God I’m so smooth with the ladies. *dislocates shoulder patting myself on the back*

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I’ve been making Mountain Dog training work in a garage but I definitely don’t think I could make Fortitude work in a garage. Too much exercise variation and the muscle rounds really lend themselves better to machines.
My gym back in OK is not well equipped. Not sure if I’ll even be able to do my improvised hammer press.

Excited to see what your future training has in store! Avalanche and Project Colossus are low volume, high intensity PPL and High Evolutionary and Grand Master are low volume, high intensity using the base Split (legs, chest and shoulders (heavy), Back, chest and shoulders (pump), arms) just for future reference if you’re wanting to look at Mountain Dog programs down the road.

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Fortitude Tier 1 Day 3


Completely gassed and feel like throwing up. I think this is rollover from a 3-hour 150-170BPM cardio session i hit this weekend. That session had me broken for 2 days straight, sadly it wasn’t sexy cardio either.

AM training is back on track.

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The FSU game?

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Lol i wish.

An overgrown backyard that basically needed bushwhacking and yeeting over the fence. I threw hella bushes

Sounds a lot more tame than it was… these bushes were taller than me and im allergic to their pollen. That’s right, i almost lost to vegetables this weekend.

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Vegans: the heroes we deserve

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I took your self improvement advice and started this book which I’m really enjoying. I definitely want to be a better father but it’s so hard when I didn’t have a good one to learn from.

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Seems like to me you are already doing a good job and on your way to doing an great one.

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It’s awesome you’re taking steps to improve. A word of caution though: most self-improvement books and resources have a fundamentally incorrect view of gender, and they treat men and women as if we’re the same… we’re not.

If i were to make some recommendations, start with yourself.

Read No More Mr Nice Guy and When I Say No, I Feel Guilty. Consider them Basic Assertiveness Training and guidelines to build healthy masculine mental models. I would recommend these two books above all others to men who want to improve themselves socially (to include wife and kids). Internalizing the tools and concepts in those books, and calibrating the way you approach parenting and being a husband would set you, your wife, and your children up for success in ways that i couldn’t explain. I’m not saying you’re not assertive or cant say “no”, far from it, but it is a fundamentally different way of looking at life than how almost every modern institution teaches.

ladies, stop reading here please. I’m not asking for me, I’m asking for you.

Summary

I don’t talk about it on here for a few reasons, and i don’t intend to start either, but I’ve had a few folks contact me about general “guy stuff” so I’ll get into it a little bit.

I started reading into r/TheRedPill and started peeling back the layers of bullshit that feminism has put over society. People can say what they want about Red Pill, but most of those people would be wrong because they don’t understand it and dont want to. In reality, it’s an objectively male-centered sexual strategy. Women are hired and promoted first, and earn somewhere between $1 to $1.08 for every $1 a man makes within peer groups. They are also given preferential parenting over fathers and have been incentivised (read: empowered) to leave the marital home. Say what you will about it, but women dont need us anymore. I’m not just bitching about how rough men have it, these are just facts.

(Red pill is not about politics, and Andrew Tate does not represent what Red Pill is - despite him thinking so. If you think Alpha and Beta are a type of person, you don’t know what red pill is)

Well when you’re no longer a necessity, you need to start marketing yourself as a commodity. So how do you do that? Well, Red Pill helps with that, and has saved more dead bedrooms than the entire r/deadbedroom sub ever has. It takes the mask off society at large and helps cultivate a positive masculine identity. Consider it a toolbox; you may never need this 3 pin spanner socket, but you’ll be REALLY glad you have it when you need it… or maybe it just sits in the toolbox unused until one of your son’s needs that exact tool (good thing you had it now, huh?).

Its a painful road to take, and it will make you angry for a time. But if you want to give your sons the tools to grow up the way you wish you had, this is the stuff you want to know. Hell, i wish my dad taught me this stuff.

I went from a 1x per week bedroom to a 5-9x per week bedroom by tearing myself down and building up fundamentally correct mental models.

You’re absolutely welcome to ignore this advice, or reach out to me privately, or anything in between. This is still a predominantly male space and IDK if you’ve looked around these days - but there’s nowhere for a man to turn when he needs help. I’d love to be that help for you or any other lurker here, but i can only show you the door - you have to walk through it.

The books i recommended are fundamental red pill readings, but you can read them without becoming some red pill nut job too.

For any female lurkers, i HIGHLY recommend you do not look into anything i posted here. It will do nothing but make you angry, and if your man is doing any of this - it wll undermine the outcome of it tremendously… trust me, you want the outcome - you just don’t want to know how it happens.

Anyways, now I’ve outed my growth plan and either gained respect from my lurkers, or lost them forever. There is no middle ground lol.

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Fortitude Tier 1 Basic Day 4
(Changing to Tier 1 Basic)

FitNotes Workout - Wednesday 27th September 2023

** Lat Pulldown **

  • 225.0 lbs x 5 reps
  • 275.0 lbs x 4 reps
  • 275.0 lbs x 4 reps
  • 275.0 lbs x 4 reps
  • 275.0 lbs x 4 reps
  • 275.0 lbs x 4 reps
  • 275.0 lbs x 4 reps

** Incline Hammer Strength Chest Press **

  • 135.0 lbs x 5 reps
  • 225.0 lbs x 4 reps
  • 225.0 lbs x 4 reps
  • 225.0 lbs x 4 reps
  • 225.0 lbs x 4 reps
  • 225.0 lbs x 4 reps
  • 225.0 lbs x 4 reps

** Hammer Strength Row **

  • 225.0 lbs x 5 reps
  • 315.0 lbs x 3 reps
  • 455.0 lbs x 4 reps
  • 455.0 lbs x 4 reps
  • 455.0 lbs x 4 reps
  • 455.0 lbs x 4 reps
  • 455.0 lbs x 4 reps
  • 455.0 lbs x 4 reps

** Dumbbell Hammer Curl **

  • 45.0 lbs x 4 reps
  • 45.0 lbs x 4 reps
  • 45.0 lbs x 4 reps
  • 45.0 lbs x 4 reps
  • 45.0 lbs x 4 reps
  • 45.0 lbs x 4 reps

Had to cut session short, ran out of time. I liked this a lot more.

I saw this app on @Tomj log, tried it and liked it.

Motivation for the day:

“Good.”

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Fortitude Basic Tier 1 Day 1

FitNotes Workout - Friday 29th September 2023

** Hack Squat **

  • 225.0 lbs x 5 reps
  • 405.0 lbs x 3 reps
  • 495.0 lbs x 3 reps
  • 585.0 lbs x 12 reps
  • 585.0 lbs x 10 reps

** Hanging Leg Raise **

  • 1.0 lbs x 10 reps
  • 1.0 lbs x 5 reps

** Flat Cable Flye **

  • 50.0 lbs x 20 reps

** Cable Pulldown **

  • 80.0 lbs x 20 reps

** Standing Leg Curl (Uni.) **

  • 75.0 lbs x 12 reps
  • 75.0 lbs x 12 reps

** Leg Extension Machine **

  • 210.0 lbs x 12 reps
  • 210.0 lbs x 12 reps

** V-Bar Push Down **

  • 80.0 lbs x 12 reps
  • 80.0 lbs x 5 reps

** Seated Machine Curls (21s) **

  • 50.0 lbs x 7 reps
  • 50.0 lbs x 7 reps
  • 50.0 lbs x 7 reps
  • 50.0 lbs x 3 reps

These last couple sessions have had me floored and feeling like i want to throw up. Literally feels like I’m training on Keto or 2 hours sleep. Legs were shot during a relatively mild late night cardio session last night too.
Similarly, the scale showed 206.8lb this morning and i haven’t been eating as much as usual. Probably related, i just wish performance could keep up.

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A good friend gave me one of the best compliments i think I’ve ever gotten today.

“You’re no threat to good people”

Yes, I’m bragging and yes I was humbled by it.

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Fortitude Basic T1D2
FitNotes Workout - Tuesday 3rd October 2023

** Yates Row **

  • 135.0 lbs x 5 reps
  • 225.0 lbs x 3 reps
  • 275.0 lbs x 6 reps
  • 225.0 lbs x 4 reps

** Hammer Strength Shoulder Press **

  • 135.0 lbs x 5 reps
  • 225.0 lbs x 3 reps
  • 315.0 lbs x 10 reps
  • 225.0 lbs x 5 reps

** Incline Barbell Bench Press **

  • 135.0 lbs x 5 reps
  • 225.0 lbs x 7 reps
  • 185.0 lbs x 6 reps

** Leg Press **

  • 495.0 lbs x 15 reps

** Leg Extension Machine **

  • 210.0 lbs x 5 reps
  • 180.0 lbs x 5 reps
  • 150.0 lbs x 5 reps
  • 120.0 lbs x 4 reps
  • 100.0 lbs x 5 reps
  • 75.0 lbs x 5 reps
  • 45.0 lbs x 6 reps

** Bent Over DB Shrug **

  • 75.0 lbs x 6 reps
  • 75.0 lbs x 6 reps
  • 75.0 lbs x 6 reps
  • 75.0 lbs x 6 reps

** Standing Leg Curl (Uni.) **

  • 90.0 lbs x 5 reps
  • 75.0 lbs x 5 reps
  • 60.0 lbs x 5 reps
  • 45.0 lbs x 5 reps
  • 30.0 lbs x 15 reps

This felt good.

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Fortitude Basic T1D3

FitNotes Workout - Thursday 5th October 2023

** Leg Press **

  • 405.0 lbs x 5 reps
  • 595.0 lbs x 3 reps
  • 855.0 lbs x 4 reps
  • 855.0 lbs x 4 reps
  • 855.0 lbs x 4 reps
  • 855.0 lbs x 4 reps
  • 765.0 lbs x 4 reps
  • 765.0 lbs x 4 reps

** Lying Leg Curl Machine **

  • 130.0 lbs x 4 reps
  • 130.0 lbs x 4 reps
  • 130.0 lbs x 4 reps
  • 130.0 lbs x 4 reps
  • 130.0 lbs x 4 reps
  • 130.0 lbs x 4 reps

** Leg Extension Machine **

  • 200.0 lbs x 4 reps
  • 200.0 lbs x 4 reps
  • 200.0 lbs x 4 reps
  • 200.0 lbs x 4 reps
  • 200.0 lbs x 2 reps
  • 180.0 lbs x 4 reps

** Reverse EZ Curl **

  • 55.0 lbs x 4 reps
  • 55.0 lbs x 4 reps
  • 55.0 lbs x 4 reps
  • 55.0 lbs x 4 reps
  • 55.0 lbs x 4 reps
  • 55.0 lbs x 7 reps

I very delicately layed a plate on my toe when dropping weight for leg press MRs. Not the first time, but I’ve got a fun little blood blister from it.

Having an issue with a little muscle or something in my forearm that’s giving me shit during certain movements. Going to do some research to figure out exactly what it is. Subbed Reverse Curls in for regular EZ curls as a result.

Performance isnt dipping per se, but I’m feeling more and more beat up during these sessions. My TRT is down to 105mg/wk and nothing else, so it could be that. I’m also averaging 2100 cals per day and seeing the scale drop significantly.

Not gonna lie, I’m feeling flat. Going to push through it… I’ve been needing to do this for a long time.

I read a comment @T3hPwnisher made about reframing the feeling of hunger to feel like losing fat, and that just helped in a special way, so thank you for doing what you do.

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There is another comment that I believe he made that stuck with me. Being hungry is a sign that you need to eat, not a sign of how much to eat. Wording is probably a bit different, but I think there is truth to it.

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I developed some pain when I was doing the 10k swings in the little bubble muscle right on top of my left forearm. It still aggravates me a little, but it was really uncomfortable for like 6-8 weeks. It was the worst with hammer grip movements, so it may be different than what you’re experiencing.

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