defensivetactics

Someone said I look like I belong in a Christmas hallmark mo..

Someone said I look like I belong in a Christmas hallmark movie 🍿 🎥 lol was he right?? 😂😅

The holiday season is here, and while it’s a time for family..

The holiday season is here, and while it’s a time for family, gratitude, and celebration, it can also be easy to let your motivation slide. I suffer from this myself, it’s easy to get distracted and complacent. Don’t let the holiday hustle derail your goals. Stay focused, disciplined, and consistent—even when it’s tough.

Here are some quick tips to keep your fire burning:

1.Set Mini Goals: Focus on small, achievable goals for the next few weeks. Whether it’s a workout, a task, or a new habit, staying consistent will keep you on track.

2.Plan Ahead: The holidays are full of distractions, so plan your days. Prioritize your workouts, work, and personal time.

3.Don’t Skip Workouts: Even 15 minutes of movement counts. Stay active and keep your momentum strong.

4.Stay Balanced: Enjoy the treats and festivities, but don’t overdo it. Balance indulgence with discipline.

5.Remember Why You Started: Reflect on your goals. Whether it’s fitness, business, or personal growth, remind yourself why you’re doing this.

Motivation comes and goes, but discipline will carry you through. Don’t wait until January to get back on track—start now. Finish the year strong.

What keeps you motivated during the holidays? Drop a comment and let’s keep each other accountable!

-Ryan

Seated pin-loaded rows are awesome for building a strong, ba..

Seated pin-loaded rows are awesome for building a strong, balanced back and improving posture, but it’s all about doing them right to protect your back. Sit up tall, plant your feet firmly, and grab the handles with a neutral or overhand grip. Keep your core tight, your spine straight, and pull the handles toward your lower chest while squeezing your shoulder blades together. Slowly return to the start without jerking or overreaching. Focus on smooth, controlled reps, and start with lighter weights to nail your form before going heavier. It’s a simple move that delivers serious results when done right! 💪

-Ryan

Stream started at 12/14/2024 07:27 pm Saturday morning ride..

Stream started at 12/14/2024 07:27 pm

Saturday morning ride! Pretty simple :)
20 minute country pop peloton ride since I did a hard leg day yesterday.

nothing like a Friday leg day 😋 Focused on the glutes today ..

nothing like a Friday leg day 😋
Focused on the glutes today 🍑
5x 25 while squeezing this block inbetween my knees 🔥
We also did some hip abductions, machine squats, standing leg curls, some hip mobility stretches, & finished with a sissy squat burnout & the sauna☀️💦

I’m liking recording my workouts more and more! I’m excited to share my fitness journey with you all ❤️

-Ryan

I’m kinda liking this gym bathroom mirror, I may have to get..

I’m kinda liking this gym bathroom mirror, I may have to get one myself 😋😏 also I’ve never been a goodie and sweats guy at the gym, living in hot climates for most of my life has gotten me accustomed to shorts and tank tops. but this winters coolllld (it’s like 50-60 degrees) 😂
Stay warm out there!

-Ryan

Stream started at 12/11/2024 09:37 pm Come join me for a bi..

Stream started at 12/11/2024 09:37 pm

Come join me for a bike ride :)

After a long weekend, there’s nothing better than hitting th..

After a long weekend, there’s nothing better than hitting the sauna to reset. The heat helps flush out toxins, reduces muscle soreness, improves circulation, and clears the mind. It’s not just a physical detox—it’s a mental one too. Every drop of sweat feels like stress leaving the body. Ready to take on the week stronger, clearer, and more focused. 🔥💪 How do you recharge after a tough weekend?

-Ryan

Finishing up leg day my buddy had an idea to do this finishe..

Finishing up leg day my buddy had an idea to do this finisher, it was pretty rough to say the least.
This leg press variant targets your hamstrings. We did it at the end of the workout. We busted out 50 reps followed by 5 slow reps that take 10 seconds to go down. It was absolutely brutal, & we did 5 total sets with it.
Some key notes:
Place your legs high and wide
Control your breathing, you don’t wanna get out of control.
make sure you’re going slow and doing the full range of motion.
Keep your knees pushing outwards, they’ll have a tendency to fall inwards.

Would love to hear from you if you try it!

-Ryan

High-volume leg day is no joke, and today I pushed it to the..

High-volume leg day is no joke, and today I pushed it to the limit with 250 leg press reps. I focused on a high and wide stance to target the hamstrings and really feel the burn. The pros? A serious pump, improved muscular endurance, and the satisfaction of knowing I gave it everything. The cons? Fatigue sets in fast, and form becomes harder to maintain as the reps pile up, so discipline is key. High-volume training is tough, but it’s a great way to challenge your body and break through plateaus. Legs felt like jelly by the end, but that’s how progress is made.

-Ryan

Eyes on the prize. Hitting the target is all about control a..

Eyes on the prize.

Hitting the target is all about control and precision. Focus on a few basics: smooth and steady trigger control—don’t yank the trigger, let the shot surprise you; maintain a firm, consistent grip with both hands to manage recoil; keep your front sight centered with sharp focus—let the target blur slightly; and always follow through by holding steady after each shot. Except here I’m kinda cheating with a Red dot. Wherever the dot is, the bullets going to hit 😉. Accuracy starts with discipline, so practice with purpose and keep safety first!

-Ryan

a couple of you asked what I do for diet/nutrition plan dail..

a couple of you asked what I do for diet/nutrition plan daily. I’ve been working on something that I’m excited to share with you all come the beginning of the new year. But until then, here’s what I “like” to have daily to eat.

Pre workout - 75g cream of rice, 60g of protein from whey iso, 1 banana. 20 grams of nut butter

*Pre Train* - .5g pink salt, 5g creatine, 5g leucine from EAA, pump product, 25g Cluster dextrin (30-40 ounces water)

Post workout* - 90 carbs from cereal, 60g protein from whey iso

*Meal 1* - 250g Jasmine Rice, 2 Whole eggs, 200g - 96% beef, 100g Spinach, 

*M2* - 250g Jasmine Rice, 200g - 99% ground turkey/chicken, 10g Mac Nut OR Olive oil, 100g of veggies.

*M3* - 250g Jasmine Rice,  2 Whole eggs. 200g - 96% beef, 100g Spinach.

*M4* - 60g of protein from whey iso, 30g nut butter, 1 english muffin


Now this what I eat as a 6’1 250lb male. Your nutrition plans should be heavy in protein but most importantly, it should be structured to yourself and your needs.
A decent rule of thumb, is that if you put the work in hard enough in the gym, you can eat what you want 😌

-Ryan

New week, new opportunities to dominate. Mondays aren’t the ..

New week, new opportunities to dominate. Mondays aren’t the enemy—they’re the starting line. Set your goals, stay focused, and make this week your masterpiece. Let’s get after it!

-Ryan

Weekend vibes are here—take a breath, let loose, and enjoy t..

Weekend vibes are here—take a breath, let loose, and enjoy the moment. Life’s too short to stay serious all the time. Recharge, laugh, and live it up you've earned it

-Ryan

HAPPY THANKSGIVING YALL 🦃 🍂 woke up tired but got the lift i..

HAPPY THANKSGIVING YALL 🦃 🍂
woke up tired but got the lift in and earned the turkey & gravy train 😎

-Ryan

shawty got low low low low low low low low 😎this machine is ..

shawty got low low low low low low low low 😎
this machine is a killer for quads and it helps in making sure you’re keeping your back straight so it’s quad dominant
The results are pretty good don’t you think 😉

-Ryan

Today another person respectfully told me that my dreams are..

Today another person respectfully told me that my dreams are unattainable. I don't take it personally, because I AM trying to do something that most say is impossible. There are so many things in my life RIGHT NOW that never seemed possible to me and yet they are here. You never truly know what you're capable of until you're pushed to do it! My physical therapists (both) told me l'd never get back to where I was before my injury’s.
i promised myself I’ll get my body back to what it was before. That’s a fact.

-Ryan

There is nothing permanent except change, and the gym is the..

There is nothing permanent except change, and the gym is the perfect reminder of that truth. Your body, your strength, and your mindset are constantly evolving with every workout you put in. What seems impossible today becomes routine tomorrow, and the limits you face now will soon be left behind. Embracing change means accepting challenges and using them as stepping stones to grow stronger—physically and mentally. Change isn’t something to fear; it’s the catalyst that transforms potential into progress. Keep showing up, and let change work in your favor.

-Ryan

Throwing a couple 80’s around after a good chest day. I felt..

Throwing a couple 80’s around after a good chest day. I felt pretty good after these and felt like I coulda done more!
But most importantly, how’s the form? 😉

-Ryan

Your body is like a marble statue, and every workout is a st..

Your body is like a marble statue, and every workout is a strike of the chisel, slowly carving out your masterpiece. Progress might feel slow at times, but with patience, discipline, and consistent effort, the rough edges transform into something extraordinary. Keep working—the vision is worth it.

-Ryan

ya think I sweat out the sickness yet? 😅😂Gotta love the saun..

ya think I sweat out the sickness yet? 😅😂
Gotta love the sauna 🥵🔥🧯☀️
-Ryan

Feeling a little bit of allergies & sickness this weekend. M..

Feeling a little bit of allergies & sickness this weekend. Maybe I got sick watching that boring boxing fight Friday.
nothing plenty of water, the sauna, a workout, and some sunlight can’t fix!

-Ryan

I’ve been hiking a lot more! Hiking is an awesome way to boo..

I’ve been hiking a lot more! Hiking is an awesome way to boost both your body and mind. Spending time on the trail helps you let go of stress, clear your head, and just feel good. Plus, it’s a killer workout that strengthens muscles, gets your heart pumping, and even helps with balance. If you’re looking for a way to stay fit and unwind, grab your boots and hit the trail—you won’t regret it! And don’t forget to tell me about it!

-Ryan

Happy fall! As the weather gets cooler, take the time to do ..

Happy fall!
As the weather gets cooler, take the time to do an accountability check of yourself and your space. Maybe it’s time for some fall cleaning (that’s what I’m doing today)
Maybe it’s time to switch the diet up. Or get some more running in.
I will say, that even though the temperature is dropping, you have to make sure you’re drinking enough water. You might not think you can get dehydrated in colder weather, but it’s more dangerous since you don’t have as obvious signs of dehydration!

-Ryan

Happy Halloween! My costume is your boyfriend 😏-Ryan

Happy Halloween! My costume is your boyfriend 😏

-Ryan

Happy Sunday! Can you guess what my every day carry is for w..

Happy Sunday! Can you guess what my every day carry is for when I fly?

-phone keys wallet, of course.
But I also have a small mini IFAK, & a TQ, as well as a large caribeaner. And lots of portable phone chargers, bc my phones always dead 😜

-Ryan

Wide back in progress! 🔨🔩🚜🚧

Wide back in progress! 🔨🔩🚜🚧

Back from helping assist in disaster relief efforts down in ..

Back from helping assist in disaster relief efforts down in Florida. Back to the gym! Back to the gains!

-Ryan

Found a new gym that’s got good music, heavy weights, and gr..

Found a new gym that’s got good music, heavy weights, and great people! Can’t wait to go back!

-Ryan

Don’t wait years to start learning leg locks in jiu-jitsu. W..

Don’t wait years to start learning leg locks in jiu-jitsu. While it’s important to study them carefully and go slow when you're new, integrating leg locks early in your training will help you develop a more complete and modern game. Rather than waiting until you’re a higher belt, start now and gradually build your knowledge of these techniques. This way, you won’t be behind when it comes to controlling and defending leg positions, making you a more well-rounded grappler.