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Neuro Train I help you break-through health and fitness barriers and build better habits to live your best life.

Day 72 down. 🔥Current commitments:Simple & Sinister — 5x/weekFood logging — dailyStill a little sore from Iron Cardio on...
10/14/2026

Day 72 down. 🔥
Current commitments:
Simple & Sinister — 5x/week
Food logging — daily

Still a little sore from Iron Cardio on Monday, so yesterday I kept it simple and just did S&S.

Workout:
20 min EMOM
32kg — sets of 5

Then:
TGUs — 6 L/R (12 total) @ 20kg

Plan for the rest of the week: add some chest + back at some point… and maybe another Iron Cardio session 😏

Also: with the shorter days starting, I got some Sperti lamp time in — 20 minutes ☀️💡 for that vitamin D support.

DM me “PROOF” if you want in.

Day 71 down. 🔥Current commitments:Simple & Sinister — 5x/weekFood logging — dailyI was sore from Iron Cardio yesterday 😂...
10/13/2026

Day 71 down. 🔥
Current commitments:
Simple & Sinister — 5x/week
Food logging — daily

I was sore from Iron Cardio yesterday 😂 so I decided to train smart today: lighter bell, faster reps.

Workout:
20 min EMOM
Single-arm snatches — 16kg

Then:
6 TGUs L/R (12 total) @ 20kg
Same commitment. Clean reps. Keep stacking days.

DM me “PROOF” if you want in.

Day 70 down. 🔥Current commitments:Simple & Sinister — 5x/weekFood logging — dailyYesterday I decided to up the ante and ...
10/12/2026

Day 70 down. 🔥
Current commitments:
Simple & Sinister — 5x/week
Food logging — daily

Yesterday I decided to up the ante and start adding in some extra work on top of S&S.

Extra work:
Iron Cardio — 30 minutes
18 sets of 1 rep:
2KB clean
2KB front squat
2KB press / push press
with 2x24kg

After that I started a 20 min EMOM:
2-handed swings — sets of 5 @ 32kg

But I started feeling pretty gassed, so I turned it into a timeless set and took longer breaks.
I was cooked by the end, so I skipped TGUs.

Now, I hear the criticism all the time: “Simple & Sinister doesn’t hit every muscle group.”
“It’s boring.”
“It’s not enough work.”

Here’s the deal.

Coaches spend their lives thinking about exercises and designing programs. Most normal people are just trying to find the time and energy to work out at all — and most people don’t want to think about what to do in the gym that day.

I’d also argue most people aren’t great movers yet. Tons of variety can be fun, but it can also be too advanced for someone who’s still building basic skill and consistency.
This is why I LOVE Simple & Sinister.

It’s simple enough to do consistently without burning people out or overtraining… and it’s sinister enough to move the needle in strength, conditioning, and body composition for normal, novice people who are struggling just to get started.

Once you have a regular practice of moving? Absolutely — add more. That’s exactly what I’m doing now.

But first, I want to teach people how to Win the Day even on their worst days… and S&S is one of the best tools I’ve found for that.

DM me “PROOF” if you want in.

Day 69 down. 🔥Current commitments:Simple & Sinister — 5x/weekFood logging — dailyYesterday I took a rest day from Simple...
10/11/2026

Day 69 down. 🔥
Current commitments:
Simple & Sinister — 5x/week
Food logging — daily

Yesterday I took a rest day from Simple & Sinister — and I enjoyed it.

Extra credit:
JKD class ✅

And a life win: I spent some time with my nephew before he headed back to Houston.

Also… I’m finally off the antibiotics 🎉
Rest days count when they’re intentional. Recovery is part of the plan.

DM me “PROOF” if you want in.

Day 68 down. 🔥Current commitments:Simple & Sinister — 5x/weekFood logging — dailyToday was a “train smart” day.Workout:2...
10/10/2026

Day 68 down. 🔥
Current commitments:
Simple & Sinister — 5x/week
Food logging — daily

Today was a “train smart” day.

Workout:

20 min EMOM
Snatches — sets of 5
1 set @ 20kg
the rest @ 16kg

I started with the 20kg and it just didn’t feel as coordinated as I wanted… so I went lighter and faster instead.

I was getting 5 reps done in ~8 seconds every minute on the minute — clean, crisp, and repeatable.
Then:

TGUs — 6 L/R (12 total) @ 20kg

This is the long game: protect form, keep the streak, stack the days.

DM me “PROOF” if you want in.

10/09/2026

😂 He’s not wrong 🤣

All jokes aside, if you’re having a bad day these are my top 10 favorite things to do to get re-centered and get my mind right, in no particular order:

✔️Go outside and get some ☀️ - 10 minutes makes a difference
✔️ Go for a walk - nature always helps
✔️ Call a friend or my sister who listens and makes me laugh
✔️ workout to good music or a show- kettlebells, weights, body weight, sprints doesn’t matter
✔️ punch the heavy bag or slam the sledge hammer - smashing things safely helps
✔️ eat a snack preferably with salt and sugar - it’s amazing how quickly salt and sugar lower stress and make things easier
✔️ listen to music - maybe take a drive
✔️ do some neuro drills - bag breathing, eye drills, tension + relaxation, dunking my face in ice water, take a shower, all of these help
✔️and yes sometimes it’s just give it up for the day and watch a show or funny reels
✔️sometimes it’s go to sleep

What are things you do when you have a bad day to take care of yourself?

Day 67 down. 🔥Current commitments:Simple & Sinister — 5x/weekFood logging — dailyTook measurements this morning and I wa...
10/09/2026

Day 67 down. 🔥
Current commitments:
Simple & Sinister — 5x/week
Food logging — daily

Took measurements this morning and I wasn’t surprised to see I’m swollen and inflamed.

Between being on antibiotics for the last 10 days, clearing a tooth infection, going cold turkey off ni****ne and dealing with withdrawal… I can tell my body is a little off 😏

But honestly? I’m not too worried about it.

THIS IS LIFE. Weight loss doesn’t happen in a straight line.

Over the years I’ve seen days like this crush clients because they’ve worked so hard and they expect linear results. That’s not how bodies work.

There are different types of stress in life. In a nutshell it comes down to:Eustress = “good stress” that feels exciting, manageable, and helps you grow.

Distress = “bad stress” that feels overwhelming, out of control, and chips away at health over time.

What I love about Ray Peat is he gave us a framework to work with inside that reality.

Right now my goal is to keep detoxing from ni****ne, doing as much as I can to support metabolism and lower the distress… while keeping Simple & Sinister as my eustress — consistent, not overtrained.

One thing I’m noticing: I feel restless, like my body wants more movement. So I may need to add more movement, sun, and general activity to help with the dopamine/adrenaline shifts.

Yesterday was a rest day because I spent the day meal prepping and I’d already done 5 workouts in a row.
Back to it today.

DM me “PROOF” if you want in.

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Denver, CO
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