Project Reclamation: Week 1 in the Books

 

My Notes:

Date: March 7, 2026

Theme: Consistency is the Compound Interest of Fitness

We talk a lot about "getting back to it," but actually doing the work is a different beast. This week marked the official start of Project Reclamation 2026. The goal is simple but demanding: I want to look and feel like the version of myself I remember before COVID hit, and the first goal is to stay consistent through the end of April 2026 and see if I can maintain the great habits from the past.  We have to show that committed and driven attitude.

The Foundation: Discipline

It’s not just about what happens under the iron. This week, I implemented a strict rule: No alcohol, Monday through Friday. Clearing out the mid-week fog has made a tangible difference in how I show up to the gym.

The Weekly Log (March 2 – March 6)

Every session this week was built around a solid cardio foundation, typically 30–60 minutes of incline or flat treadmill walking, followed by targeted lifting.

Monday: The Wake-Up Call (night session)

Cardio: 1 hour (Treadmill)

• Tricep Pushdowns (Hi-pulley): 4 sets (Progressive overload)

• Bent Over Single Arm Rows: 4 sets (35–50 lbs)

• Finishers: V-bar and Rope pushdowns (lighter weight for volume).

• Shoulders: Single Arm Inverse Flies (15–20 lbs).

• Note: This session honestly shocked my body. I was yawning because my body was used to going to sleep at this time ;)

Tuesday: Bench & Biceps (night session)

• Cardio: 55 mins (3.0 – 3.3 mph)

• Barbell Bench Press: 4 sets (up to 225 lbs)

• Superset: Dumbbell Curls (30–35 lbs) with Bench Press.

Wednesday: Active Recovery (night session)

• Cardio: 55 minutes of steady-state treadmill work.

Thursday: Shoulder Reclamation (night session)

I haven’t worked shoulders consistently in a year or two. I kept this controlled—no need to blow them out yet, just getting blood into the muscle.

• Cardio: 30 mins (3.3 mph)

• Military Dumbbell Press: 6 sets (20 lbs → 45 lbs)

• Standing Dumbbell Shoulder Flies: 4–5 sets (20–30 lbs)

Friday: The Volume Session (night session)

• Cardio: 30 mins (3.1 mph)

• Chest Fly Machine: 3 sets (slow, controlled, focusing on the squeeze).

• Dumbbell Bench Press: 4 sets (up to 85 lbs).

• Superset: Hexbar Shrugs (100 lbs).

• Back/Arms: Lat Pulldowns, Close Grip Cable Pull-downs, and Preacher Curls (50–60 lbs).

Key Takeaways

1. The Mind-Muscle Connection: I’m focusing hard on the concentric and eccentric phases, especially on chest days. I’m chasing the pump, but with form first.

2. The "Slow Start" Strategy: Reintroducing shoulder work gently was the right call. I didn't exhaust them crazily; I just woke them up.

3. The Feeling: The lat pulldowns and preacher curls felt really good this week. That physical feedback is exactly what I need to keep the fire going.

The Bottom Line: Five days down, plenty more to go before end of April 2026. If you’re on your own reclamation journey, let’s get it.

On vacation, appreciative of the grind

 

Alright, so the Florida heat… it’s a different beast. You step outside and it feels like you’re instantly wrapped in a damp towel that’s been microwaved. But that’s where we’ve been putting in work with my son, out on whatever patch of decent grass we can find.

Man, it’s a trip. Not that long ago, I was the one barking out instructions, pushing him through agility drills and teaching him how to read a defense. Now, he's showing me drills that we never would have dreamed up in the 1990s football game.

There's this real sense of gratitude that washes over me when we're out there. My body ain't what it used to be of course...Years of getting hit, twisting, and just plain grinding will leave their mark. But I can still get out there. I can still run routes (albeit maybe a lot slower 😀), I am fortunate to do some of the drills he was doing.

It’s not about trying to relive some glory days or pretend I’m still the same back I was. It’s about connection. It’s about sharing something fundamental, something that shaped a big part of my life, and now continues with him. Seeing him lock in on a drill, the same focused intensity I have… that’s something else.

Then of course we hit the gym. These workouts aren't just about getting stronger or faster. They’re about building something deeper. It’s about the unspoken language of effort, the understanding that comes from pushing your body to its limits, side by side. It’s about being there, not just as a dad, but as someone who gets it. Someone who knows the grind.

I don’t take these moments for granted. Stay after it!

My Take on Belt Squats: Everybody Should Do Them

 

As a bodybuilder and athlete pushing almost half a century on this earth, I've learned a thing or two about longevity in this game. Building a powerful physique is the goal, but doing it sustainably, without constantly battling nagging injuries, becomes increasingly crucial. That's why I wanted to share my thoughts on an exercise that's become a real staple in my leg days: the belt squat.

For those unfamiliar, the belt squat, typically done on a specialized machine, involves loading the weight around your hips rather than across your upper back. Now, at 48, my lower back has seen its share of heavy lifting, and while I still love my barbell squats, the belt squat has become a fantastic tool for continuing to build serious quad and glute development without the same axial spinal load. Trust me, that difference is noticeable.

The setup is straightforward. You step onto the platform, get that belt snug around your hips – right below those hip bones – and you're essentially ready to go. The movement itself feels surprisingly natural. I focus on pushing my hips back and down, keeping my chest proud and my spine locked in neutral. I aim for a good, deep squat, really feeling the stretch in my quads and glutes. The beauty of it is, because the weight isn't compressing my spine, I can often push a little harder and really focus on those target muscles. The controlled descent and powerful drive back up, squeezing those glutes at the top – it just feels good. And let's not forget the breathing: deep breath in on the way down, strong exhale on the way up. It's fundamental.

What I've found particularly beneficial as I've gotten older is the reduced strain on my lower back. It allows me to train my legs intensely, which is essential for maintaining that balanced physique we bodybuilders strive for, without constantly worrying about aggravating my lumbar region. Plus, I've noticed a real emphasis on my quads and glutes with this movement. Because I can often maintain a more upright posture, I can really isolate those muscles in a way that sometimes feels different from a traditional back squat. It’s like hitting the same muscle groups from a slightly different angle, which, as any seasoned bodybuilder knows, is key for complete development.

Honestly, I think the belt squat is a winner for a lot of us, no matter where you are in your fitness journey. Younger guys looking to build a solid foundation? It’s a great way to learn the squat pattern without the added complexity of managing a barbell on your back. Lifters with some mileage on their bodies, like myself? It’s a fantastic way to keep those leg gains coming while being a bit kinder to the spine. Even if you’re just starting out, the stability of the machine can make learning the squat movement feel a bit more secure.

The core difference, and it’s a significant one, boils down to where the weight is. That barbell on your back compresses everything downwards. The belt squat? It’s a direct pull from the hips. This changes the whole dynamic. While barbell squats are still a king exercise for overall strength and hitting that posterior chain hard, the belt squat offers a unique advantage in terms of spinal decompression and targeted quad and glute work. For me, incorporating both into my routine has been a game-changer for continued growth and, perhaps more importantly at this stage, for staying in the game long-term. It's about smart training, listening to your body, and finding those tools that allow you to keep pushing your limits, intelligently.

Now, if you're intrigued by the belt squat and looking to incorporate it into your own training, you might be wondering about equipment. While a dedicated belt squat machine is ideal, there are also belt attachments that can be used with a power rack or even loaded independently. For those interested in exploring belt squat belts, I've found a few resources that might be helpful. 

Spud Inc. offers a robust-looking belt designed specifically for belt squats, which you can check out here: https://www.spud-inc-straps.com/collections/belts Another reputable option can be found at Bells of Steel: https://bellsofsteel.us/products/belt-squat-belt?_pos=1&_psq=belt+squa&_ss=e&_v=1.0

Additionally, for a visual demonstration of various belt squat setups and techniques, this YouTube link provides some useful insights: https://youtu.be/iHDWaCo7jfU Exploring these resources can help you determine the best way to integrate this valuable exercise into your own home or gym setup.

Beginning of December 2024 workout

 

It's the first day of December in 2024 and it's been a little while since I've written about workouts. What a whirlwind of a Thanksgiving it was. We just jetted back from the sunny shores of South Florida, where we had plenty of turkey, got tan lines at the breach, and also managed to hit the gym a few times.

The first gym we went to on vacation was Kodiak Fitness over in Sunny Isles. The place had plenty of bodybuilding equipment new and old so that's always a treat for us. Sunny Isles is basically near Aventura Florida... So there were plenty of Russian speaking folks inside the gym on that day. We were right at home with these folks wearing our Orthodox crosses 😆

Second gym we went to was Powerhouse Gym over in Fort Lauderdale. This specific powerhouse is inside of a mall in Fort Lauderdale. This gym was also very nice. It had a lot of new equipment and I'd say the atmosphere was really more white collar professionals working out in this gym. I purchased a couple of Powerhouse Gym shirts for Lil' Shaka and me. Back in another life we used to deliver supplements to the Powerhouse Gym in St Louis, Mo but unfortunately St Louis does not have a Powerhouse gym any longer.
So back to the workout, my focus was really on stretching and doing some high reps on shoulders and squats. Coming off of vacation I really didn't want to go heavy and I just wanted to focus on form. For this month I think I'm going to head into a cutting phase. Yes I know that it is holiday season and we just got done with Thanksgiving... But I think that's enough for me, time to cut. 😉

I hope you're all having a great holiday season and stay committed and driven to your goals.

Holiday Hustle: Father & Son Forge Iron (and Memories)

 

Put the Turkey Legs down! This holiday season has been about iron and gains! Lil' Shaka and I, have turned the gingerbread house into a house of sweat. We're swapping sleigh bells for dumbbells and eggnog for protein shakes. We've stayed on the workouts and have stayed consistent during the holidays. It isn't easy to do once his baseball seasons or football seasons get moving. So, it is a special time to workout together, to make gains together, and to just focus on the pump.

I know we are more consistent because we get to all of our workouts. There are certain lifts and body parts that we always hit, and then there are those that fall off because of time. Shoulders!!! You should obviously not neglect them, but in our case they are not hit as much as the other major body parts like biceps, triceps, chest, back, and legs.

I haven't forgotten the gingerbread house either. His girlfriend came over and they attempted to make a gingerbread house together. But, for whatever reason they didn't realize you need to heat up the frosting that comes in the package...LOL. Like I said 14 year olds 😆

We've had some great times this holiday season. I hope we continue on the grind for years to come.

Workout Notes from Mid December 2023

 

The workouts are of course in full effect. These days I am training with Lil' Shaka. I started him on the path last winter, and he's really loving the grind. Last night's workout was good.  The notes are below:

We've been into the off-season pyramids sets lately which absolutely put you in your place. Some of the lifts are foundational to our workouts, and then we will mix it up with what I like to call the "cosmetics". It was definitely a good workout as we continue to push each other. I am looking forward to continuing his education in the grind.

We were out at the Bills v Chiefs game on Dec. 10th. It was the first time we had both been to Arrowhead. What an amazing stadium! If you are a football fan it is right up your alley in terms of atmosphere. The fans really get behind their Chiefs team, and heck why wouldn't you? The Chiefs have been great for several years and are coming off a Superbowl Win last year. They didn't play that great in this one and actually trailed Buffalo for most of the game. They were able to come back in the 3rd and 4th quarters and almost pull off the win, but they had a penalty deep in the 4th quarter tht called back a touchdown on the play that would have put them up over Buffalo in the final minute. They actually did get the ball back, but failed to move the ball and Buffalo won.

We had some great seats. Here was out view (pic above) that I took from my phone and I was hardly zoomed in. It was definitely a great NFL experience to be there up close to see these amazing athletes "run". They are so fast and the speed of the game is truly amazing.

The other thing that we were able to do is workout in a gym that is near and dear to my heart. Back in the early 2000s, I used work for a company that sold and distributed sports supplements to gyms, fitness centers, and health food stores throughout Southern Illinois and Missouri. Blue Springs Fitness was one of our customers at the time.

If I was to describe Blue Springs Fitness it is really a fitness center or gym that is designed for folks who are serious about their gains or goals. You see bodybuilders and powerlifting folks in this gym. The other thing I love about this gym are all the different "peices" of unique workout equipment that exists. 

There is equipment in this gym from the 80s and 90s that are legit! AND, they also have the newest equipment on the market as well. If you are a bodybuilder I definitely recommend going here. You will be delighted to see all the great equipment you can use to hit different angles. We were able to get a night and morning workout in during this weekend. We will definitely be doing this again when we travel out.

That is all for now, have a great Holiday Season!

Morning time workout

We are staying on it over the weekends. I am also hitting it before work. Hoping to keep that motivation through the spring and summer. Doing the HIIT workouts in the morning sets the tone for the rest of the day for me. There is no question about that. For me the morning is it, always has been, always will be.

Weekend warriors in February 2023

 

We are the weekend warriors right now. Trying to get this guy big and strong. He is just starting out the journey in the gym with me consistently this year. He's motivated. He's learning. He's figuring out the "right way" to do things. This new journey together has been fun for me. The focus, the drive, the want, is very personal. But, having a workout buddy has been a nice change of pace! Hope all of you are enjoying your weekend. Stay committed, Stay driven.

Grindin' Again

Sometimes you feel like you need something...you don't feel whole without it.  I have been feeling that way.  The latest workouts while productive, have not produced that "raw feeling", that "pump", that overall feeling that you just abused your body in a good way.

TODAY!  Finally that sense of accomplishment, that sense of putting the body to the limit, and that overall pump came back.  So much so that I felt like writing about it.  It's defintely the reason why many people workout, it is for that pump.  When people say they workout to break anxiety, nervousness, or fear...this is why they do it.  

The human body was meant to work.  It was meant to be pushed.  It was built to be used!  I didn't feel all that great in the morning, but now that I got this workout crushed at lunchtime, whatever that was in the morning just got pushed out of my brain.

I hope you are all having a great Holiday Season.  This can be a tough time of year for everybody.  The stress of everything.  I say today, workout...let that float away...and then keep going!  Stay Committed, Stay Driven.

The last couple of reps

I hope you are all doing great on this glorious Sunday. The workout yesterday was all about arms, specifically Biceps and Forearms. For this post I'll mention that feeling you get on the last three to four reps that you do particularly in some of the last sets that you do. This is where you really have to push. You have to "embrace the suck". When the body really doesn't want to go anymore. Your mind can always push for a couple more reps. This is where you challenge your body. This is where you build muscle, when you tear it down just a little bit more so your body has to react and repair.

I wish you all great workouts this weekend and into the next week. Stay committed and stay driven.

February 2021 Friday Morning Workout

Hey everybody it was a good morning workout. For some reason it's been tough to get moving in the morning. But for me, it has always been the best time to work out. It feels like I always get the most out of the workouts in the morning and I feel energized the entire day.

This workout was just a HIIT workout between treadmill sprints and kettlebell swings. I rotated between rounds for a total of 15 rounds. I hope you are all doing great today and have a great weekend everybody. Stay committed and stay driven!

Back in the Gym 1-14-21

All I can tell you guys is that it has been a journey to get back into the gym. With the Covid pandemic now stretching into a year and still going, I can tell you I finally have had enough. I realized just how important it is for me to get a chance to work out in a gym setting. Yes, I have everything I need at home in the Shaka OG basement gym, but I also need the ability to communicate with other humans outside my family! 🤣

This particular gym I go to has hardly anybody going there. I was one of three people that was actually working out in this gym during the afternoon. My plan is to hit this place at least once a week for now. I just need the change of pace and some differentiation.

After I worked out, I realized just how important it is for my mental health. I have been remote working since last March 2020. While I'm completely fortunate and grateful to be working through out this entire time, it can be mentally taxing as a human being to be isolated to one place day in and day out.

I consider myself being very patient during this time of the Covid Pandemic, but now I can tell mentally and physically I'm getting restless. I hope just as any other human being hopes that the world can recover and return to a safe place for humans physically and mentally.

I hope you are all doing great today. Please stay committed and stay driven.

Morning HIIT 1-14-21

Got the 15 round HIIT Workout in the books this morning.

Each round is 30 sec sprint, 12 sec rest

I definitely like doing this in the morning. It gives me energy for the rest of the day. And, I think my metabolism is much higher on these days I start off with HIIT Workouts.

Stay Committed, Stay Driven 🤙🏽

Monday January 4th 2020 Workout

Just a quick workout today that encompassed a quick HIIT 10 round sprint workout on the treadmill, and also various tricep exercises.  I already showered and changed and I am still sweating!  I am starting a new grind this week which will take me into the spring.  I am hitting the "clean eating" phases.  Cheers to hitting the goal!

December 23, 2020 workout

Recent holiday workout in da books. Blasted some chest and arms. Even though I am enjoying the Holiday Food, I am still trying to stay in the game with the workouts. Stay committed, stay driven my friends.

Workout 12-14-2020

Yesterday's workout started off with the traditional HIIT rounds on the treadmill.  I did 15 rounds of the sprint/rest intervals. Then I moved right into some Tricep and Leg work.  Yes I know it might be unconventional, but that is the beauty of having a home gym, you can do whatever the hell you want! LoL.

Big focus on the Leg Curls and Leg Extensions for me is to keep the weight light on the machine, and focus on contracting the muscle.  I get into bad habits at times and let my knees do the work, which puts strain on them.  When I focus on the contraction of the muscle, the knee is taking out of the exercise.

Also did some front or goblet squats with a dumbbell.  Right now, I can tell my back is weak because my form is a bit compromised when squatting.  This will be something I need to focus on throughout the winter.  You need to have a strong back in this exercise in order to keep the back straight while being able to stay planted flat on your feet, preferrably more towards your heals.  You don't want to be on your toes, as this will put strain on the knees.

I have not done these single dumbbell raises in some time.  Sometimes you just follow your normal routine and forget the exercises that are available to you.  This weight is light for me, so I kept it high rep 10-12 and did 6-7 sets.

I did a couple more tricep exercises, the above picture is one of those exercises that is always in my workouts.  I do a couple variations of tricep pushdowns.  I used the straight bar with a little wider grip, and then moved to the V-attachment which allows your hands to be closer together.  I am a big believer in working muscle groups from different angles ofcourse.

More to come as I hit the winter workouts into 2021!  Cheers to the grind and hope all of you are staying committed and driven.

Midday Workout 12.01.2020

Today I worked out in the ShakaOG gym during lunch time. It was a quick workout mainly focused on a quick HIIT run cycle on the treadmill. I did 10 rounds of 30 second running and 12 second resting. Then I just went into shoulder work.

I tweaked my right shoulder I'd say at least a month ago. It is still barking at me a little bit. But I'm able to do military press with dumbbells, and I am able to do dumbbell flies as long as I'm strict and lighter weight.

All I did was sets of 10 to 12 on military press  with dumbbells. I did about 8 sets and just gradually went up from 20s to 45s. For dumbbell flies I stayed light and just focused on doing good reps. I did about 5-6 sets. I never went above 35lbs.

So I was able to get a decent pump and now I'm back to work! Cheers to the grind, I hope all of you are getting yours in today too!

Shoulder Workout 11-20-20

 

Yesterday's workout of course happened in the morning.  I went through my normal HIIT treadmill workout where you sprint for 30 seconds, and then you rest for 12 seconds, and then you do it again.  You do this for 15 rounds.

Then I went right into shoulders.  Basically the same couple of movements that I like to do, and that I had time for yesterday.  I got into some shoulder dumbbell flies, and also some dumbbell military press.  

Right now, my right shoulder is barking at me a little bit so I am keeping the weight a little lighter, and really concentrating on good form so I don't continue to aggravate anything in the right shoulder joint.

I hope all of you are having success in your workouts right now.  Comment or reply and let me know how you're doing in your workouts.

Leg Workout 11.17.20

It has been a long time since I've done a leg workout. Yes I do lower body movements with my HIIT workouts, but I've decided to dedicate some movements for lower body again.

You see me doing leg extension in the pic above. I stay very light and I do a lot of reps. At a minimum, I will do four to five sets and the reps are normally 15 to 20... My only focus is to feel the burn in the quads.

In the younger days I might be going very heavy on legs as I was training for football and baseball. But today I'm just an old bodybuilder! 

On these days I'm going to try to stay away from doing a lot of pounding on the knees on the treadmill. I will do just enough to get the heart rate up, get a little sweat, and then hit some legs. Besides the leg extensions, I also did leg curls on the same machine.

The hit workout today was only 10 rounds. I did a medley of different movements besides the sprints on the treadmill. Mountain climbers, push-ups, toe taps... I mix all of these movements in the 10 rounds.

I hope you're all having a great day. Have a great workout!

Friday Workout Diary 11-13-2020

Today was Bicep and Tricep work. HIIT Treadmill Run 10 Rounds to start off. Normal straight bar bicep curls to start bicep movements. Seated Incline Dumbbell Curls were giving me a good pump as finishers. Triceps were all cable pushdown movements.