OBrien Fitness

OBrien Fitness Fitness and Nutrition Coach and Trainer

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.

11/04/2024

WHY EMOTIONALLY INTELLIGENT PEOPLE EMBRACE THE 25-5 RULE
Article from INC Magazine..
Copy and pasted as it wont let me share it..
*****
Tell me if the following sounds familiar:
You're working on a major project. In the beginning, you're excited--you know this "thing" is going to be great.
But as the months go by, the project never gets finished. In fact, it's not progressing nearly at the rate you want it to, even though you've established it as your number one (work) priority.
So, why aren't you further along?
The short answer: Because you keep getting distracted.
Maybe it's the countless meetings that keep getting in the way. Or, maybe it's the hundred other great ideas you have in the meantime, like the other "product" that you can knock out quickly, since this project is more long-term.
You might think:
Let me just do these other things first, because they're quick and easy--or because they're more fun.
It's a no-brainer, right?
That's the trap I often fall into. But then--usually after I've wasted tons of time working on the less important things--I realize that I've only taken time away from the thing I really should be working on.
After making this same mistake over and over, I've re-committed myself to following a rule that helps me stay focused on what I should be working on, instead of what I could be working on.
It's called the 25/5 rule.
Here's how it works.
How the 25/5 rule helps you maintain focus and get more done
According to (not so) ancient legend, Mike Flint, who served as billionaire Warren Buffett's personal pilot for a decade, was discussing career priorities with his boss when Buffett taught him a simple lesson.
First, Buffett told Flint to make a list of his top 25 career goals.
Then, Buffett said to circle the top five goals.
But here comes the interesting part.
The idea is, to remain focused on accomplishing goals 1 through 5, you have to stay completely away from working on goals 6 through 25.
What's the lesson?
As a colleague of mine, Jeff Townson, once said:
"It's all about focus. You're not going to accomplish 25 things in your life. If you really focus long-term you can do three to five big ones, maybe. And the impediment to your not having focus is numbers 6 through 25, because those are the things you're interested in. Those are your biggest potential distractions."
The key is not the numbers (25 and 5)--it's the principle behind those numbers. Namely, that it's easy to come up with things you really want to do, but it's even easier to get distracted from actually making progress on those five things, because you get caught up in the excitement, the joy, the short-term gains of things that simply aren't as important.
And that's why it's so important to identify the "less important" things--so you know exactly what's holding you back.
How to apply the 25-5 rule
Funny thing is, Buffett's actually gone on record to say this old legend never happened.
But that doesn't change the fact that the lesson is gold.
For example, every morning, don't just make a list of what you need to get done; make a list of all the things you want to do--or that others want you to do--that will keep you from working on your priorities.
You can do the same thing when creating lists for your weekly, quarterly, and long-term strategy goals.
In the end, the goal you're trying to teach yourself is not to make more lists.
Rather, you want train yourself to ask the following questions:
What are the actions that are keeping me from reaching my goals?
How can I avoid them at all costs?
So, the next time you find yourself getting distracted, remember the 25/5 rule.
And switch your focus from what you could be working on to what you should be working on.

09/08/2024
07/11/2024

The physicality of the brain becomes startlingly obvious upon inspection: it is a biological computer.

Our brains shrinks over time as we age and when you see the brain of someone with severe dementia, the damage is not subtle. What is surprising is that it functions at all.

One of the greatest statements ever made and one of the reasons I have him as one of my mentors and a person I look up t...
05/16/2024

One of the greatest statements ever made and one of the reasons I have him as one of my mentors and a person I look up to and admire. Im not even a Packers or Giants fan, but I am a Lombardi fan.

I don't want to hear it's not possible, because just about anything is possible if you put your mind to it..I'm down 50 ...
08/08/2023

I don't want to hear it's not possible, because just about anything is possible if you put your mind to it..
I'm down 50 pounds in 60 days.

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