Over the last couple years I’ve received quite a few emails asking for the blueprint to whatever perceived level of success they think I’ve attained. I can appreciate the forward thinking and planning but I didn’t start my journey with my current situation in mind. I had (have) a passion for what I do and this is completely the result of my passion. I think that’s the key factor in anything we do and why certain people excel and/or become stars. Yes some talent, genetics, or having a high aptitude may come into play in some instances but I believe many people go from average to great once they’ve found their passion. Sadly enough so many will never find the one thing they’re truly passionate about. I’ve been fortune to find that 🔥 passion 2x in my lifetime and I do believe that’s a rare gift. My 1st came by way of track and field at the age of 17. I was a very late bloomer but I immersed myself in the sport and just one season later at the age of 18 I landed a full-ride to The Univ of Tulsa. I had a rough freshman year but managed to work my way thru the NCAA (national) ranks to pop off the 14th fastest collegiate time in the U.S. by my senior year which qualified me for NCAA Championships and 2000 Olympic Trials. Post college I raced in the US, Canada, Norway and The Netherlands (Holland). I was 22 and full of life, energy, fight, gumption, fortitude, confidence with a slight chip on my shoulder. I was too young to realize why I enjoyed that level of success. When an injury ended my running career I had to make ends meet so I joined the rat race and became a corporate man... This was the beginning of my “average” life. For 13 years and 3 industries from recruiter to pharmaceutical rep to test engineer I lived my dullest years. I didn’t have a passion for any of the jobs I held. It was a means to an end. Finding my second passion later in life made me realize what happened in my late teens and early 20’s as I was beginning to duplicate those efforts and seeing similar successes. Passion allows u to sacrifice more than most would seem reasonable and invest an unfathomable amount of time and effort into learning/training ur craft. That’s how u truly come up!
Discipline is putting in countless hours towards ur craft or a goal day in and day out and understanding it may take months even years to finally see all those hours invested finally pay off. This sense of satisfaction and accomplishment kicks the shit out of instant gratification all day long. Getting to see the results of my efforts vested over the past year has me excited for next year. I do believe I have more left in the tank. WWW.AJFIT.ONLINE
Throwback to this summer when I started throwing in isolation movements for arms. I’ve taken regularly scheduled “arm days” out of my regimen for quite some time and only focusing on compound movements to try and bring more balance to my body aesthetically. I won’t have a day specifically for arms but since I’ve been missing them I will add in single joint arm movements back into my routine. @shredz @ironempireyyc WWW.AJFIT.ONLINE
@vqfit - LX longline tank vest
The fly machine, aka the pec dec is one of my favorites and I go back and forth with these and cable flyes. I like the pec deck because I can really settle in the seat and isolate where as with cable flyes I find myself rocking or swinging a little with the heavier weight I need to engage my chest. This doesn’t replace heavy pressing tho. This is to be done in addition to the presses. WWW.AJFIT.ONLINE
*3 weeks post show*
Been trying my best not to indulge in all the foods like I always do post show 👎
Im tired of always setting my self back for making poor food choices post competition, So this time around I promised myself that I was going to do things differently 👊.. Not gonna lie, first 4 days after competition I did allow myself to eat anything I wanted but after that I ease on the food and went back to my regimen.. 3 weeks post competition Im still doing my 5:30 a.m. Fasted cardio, still hitting the gym with intensity (not heavy weight) and back to my regular diet (6 meals a day, eating every 2 to 3 hours). Regimen is obviously not as hardcore as the Prep days and I do allow myself to have my weekly cheat meals on the weekend.. Really excited for what's to come, not planning on giving up till I reach my goal.. This is my passion and this is the promise that God put in my heart. I truly feel this is my true calling in life, and it is through this sport that I plan to serve God 🙏❤.. Im ready for whatever it takes 👊💪 Phil4:13
Happy birthday to my lil nugget @mikaylaellison! She’s turned 11 today. Let the pre-teen vibes begin. 😳 She’s the most thoughtful and mature 11 year old I know. Don’t ever change that hun. Love u! Xoxo
When an ig post gets a quicker response than a text. 🤣 #motivation : Remember how much fun we had in Mexico?? @niccileefit
Dear wifey, please don’t forget to review and select our getaway destination. November is just around the corner. Thank you, your husband. www.ajfit.online
“Have enough courage to start and enough HEART to finish.” Growing up I was always told u get credit for what u finish, not what u start. I suppose that trait along with doing what u say ur going to do had been engraved into my mind and has stuck with me all these years. www.ajfit.online
Heavy Incline DB Presses is a must for me. I tuck my elbows ever so slightly inward as to avoid putting too much strain on the shoulder joint. I feel a lot of muscle recruitment with this exercise and stabilizer muscles will get taxed as well. Each dumbbell is it’s own weight, ur arms are isolated, forced to work independently of the other arm. This engages smaller muscles in ur arm, shoulders, back, and chest to help keep the weight steady. Remember... Tuck those elbows in a bit as the focus should be on the chest with secondary muscle group being triceps. @shredz WWW.AJFIT.ONLINE
Words cannot describe the love I have for my wife. I share our images and talk freely about our relationship bc I believe there’s enough negativity floating around on social media. I also think finding the right life partner is one of the most challenging things in the world. @niccileefit and I always come to an agreement and see eye to eye on significant topics and although relationships can be hard work (and she annoys the shit out of me by not putting lids and caps onto things properly) it’s not meant to be a daily or weekly struggle and riddled with drama. Most days should be easy like Sunday morning. That’s how I know I’ve found my match. www.ajfit.online
Checking in regardless if I’m prepping for shows or not as this is what keeps me disciplined. Although it’s not competition #dickskin lean I aim to do what I’ve been doing all year... But I want to grow slightly. Today’s morning weight: 223lbs. WWW.AJFIT.ONLINE #yearlyshredz
“It’s never too late to be what u might have been.” I’ve been slowly proving this to myself on a daily basis. If u crave change do something to make it happen. U gotta set the play in motion. Nothing has ever been accomplished on just a hope or a wish. There’s that piece called ACTION that gets things done. 📷 @taypricefit WWW.AJFIT.ONLINE
One week back to full grind mode and it feels good! By good I mean I’m sore everywhere and it feels like I’ve been hit by a bus. Fresh new gym swag from @vqfit definitely helps amplify the workouts. VANQUISH INTENSITY GRAY SLEEVLESS T-SHIRT. I’m currently 222lbs @ 5’10 3/4 and wear an XL.... Or LARGE if I’m really trying to show out. 🤣
“Loneliness is the poverty of self; solitude is the richness of self.” I’d like to preface what I’m about to say with, “I’m so glad to have found the love of my life!” BUT before @niccileefit I always enjoyed spending lots of time by myself. It’s probably no wonder why I’ve seen a bit of success in this bodybuilding/fitness arena as I tend to drift off into my own world months at a time when I’ve tuned into my goals. Only coming in contact with clients and socializing with friends and acquaintances thru text and social media. I’m sure this will be looked at as kinda lame by some folks but I’ve always gained something valuable each time I dial in like this. Clearly things will be different moving forward as I will find my serenity by being surrounded by loved ones and I’m looking forward to progressing with them by my side. @shredz PS: Ive never done a single glute bridge in my life.
Had a great time with the babe this past weekend. We got to go to Disney california adventures and just relax.. Cant remember when was the last time I enjoyed myself this much without having to worry about training or worrying about my next Tupperware meal, etc... My mind and body definitely needed that break and let me tell you, it felt so good!! 🙌🤗🙏 It is super important to remember that we are not robots ans that we should enjoyed our selfs once in a while. We have to keep a healthy balance between our goals and life, dont feel bad for taking a day off to enjoy yourself or your family. Having a break when you feel like you REALLY needed will help you get back on track stronger and more focus.. Remember, train smart not hard 😉🏋..... But, as much as I enjoyed the good food and the restful days, it is now time to fet to work! 👊💪🏆... Today was my first day back on my diet and training regiment and to be honest it felt really good.. super excited for what's to come.. Time to grow baby!!!
Some folks would be amazed at how much they can accomplish if they’d judge themselves as harshly as they judge others. Do urself a favor and be ur worst critic and fuel ur own fire 🔥 @davidfordfoto WWW.AJFIT.ONLINE
Here’s a pro tip that helps keep me in line with my goals whether I’m cutting, bulking, stuck in a pinch or traveling domestic or abroad I drink this shake and alter my macros pending my current set of goals.
@shredz 15% off promo: AJ15
For 12 or 16 wk programs log onto: WWW.AJFIT.ONLINE
If u don’t know @kingleroyce IFBB Classic Physique Pro u may want to keep an eye out for him this year. I’m excited to be coaching him to a stupid level of conditioning. He has great balance and his posing is off the chain. Our mark: Arnold’s Classic! WWW.AJFIT.ONLINE
As far as values go I’ve always wanted to be a successful person (whatever i deem to be successful). I’ve worked very hard to put myself in a position to achieve this. I’ve always been a hard worker and I pride myself on my work and work ethic. This has come not only from playing sports my whole life but also because I have a drive to achieve things and be the best at what I do. #bebetter#dobetter @shredz @ironempireyyc WWW.AJFIT.ONLINE
Be PROactive in anything that u do. Under no circumstance should u fall victim to being REactive. Take a look at where u are right now. Everything u have done in ur life, all of ur accrued actions and decisions have brought u here. Knowing this, u should also realize that u are in complete control of ur life at any moment. Please believe! 🙏🏾💡 photo: @dennismcruz WWW.AJFIT.ONLINE
Welp if u asked me where I’d see myself a year ago today, married wouldn’t have been in my top 5 answers (probably not even in my top 10 possible outcomes for 2018🤣). I think this is what makes life so amazing. She came into my life, barriers crumbled and my outlook on relationships drastically changed. I found the person I want to annoy me for the rest of my life. @niccileefit. Thank u for capturing this moment @ajkphotography1 WWW.AJFIT.ONLINE
*1 WEEK POST SHOW*
-This is how I look 1 week post show.
Dont think I look that bad after all the binging this past week 🥞🍕🌭🌮🌯🥙🍔🍟🐖🐗 Being on a very strict prep for the past 15 weeks definitely took toll on my body and definitely on my mind. This has definitely being the toughest prep I've been through due to the many personal problems that I went through being on this prep. Despite everything, God allowed me to pull this prep off and get a good result (2nd place) and I was also very happy with the package I brought to the stage... this past week, I took a break of my diet and training, and oh man!! did it felt good 👌.. I allowed myself to eat everything I wanted, and whenever I wanted.. did not worry about having to eat every 2 to 3 hours, I just ate whenever I felt hungry and whatever I felt like eating. Training and cardio was very light, I trained and did my cardio only like 3 days this past week. Today is Monday and Im back on my diet, nothing too crazy like the prep days but Im now eating clean again and Im back to my 6 meals a days every 2 to 3 hours.. Rest week was good, but Its now time to get to work again👊👊 TIME TO GROW BABY!!💪🐂🐂🐂
From the bottom of my heart... THANK YOU. Thank you to our parents, @bpetraschuk, Daryl and @maki290. Thank you my best man @justingonzalesfitness and the maid of honor @bri.bod. Thanks to @markparkhtx, @fluffchronicles, @joncrawfordfit, @mikaylaellison, @pay_ellison and the rest of our friends and family that helped make this day the best day of our lives. And of course sending love out to @ajkphotography1 for capturing still moments and to @scrunji for filming the our entire day and making these memories last forever! Last but definitely not least thank you to my beautiful wife @niccileefit for giving me peace. Love u guys. The link to the full video on YouTube is in my IG stories. WWW.AJFIT.ONLINE
We shot with @ajkphotography1 and had a great time today. It was our 1st shoot as husband and wife. I gotta say I’m enjoying our chemistry the more time we spend in front of the camera together. I think Ashley caught quite a bit of it. I’m looking forward to sharing some of what we captured. @niccileefit WWW.AJFIT.ONLINE
Give this a try. Front raises into upright rows 5x15x15 for a gnarly pump. I typically do compound sets after 1 or 2 exercises of straight sets of heavy pressing. Hence looking gassed like a mofo on what looks to be light weight in the video. I love the feeling of being fully exhausted. @shredz WWW.AJFIT.ONLINE
Thank u @joncrawfordfit for not filming the set before this one to force me to do it again. I hate u and love u at the same damn time. Anyway if ur having knee issues try these Smith Machine Box Squats to see if it will take some pressure off of the knees by going wide and placing ur feet out in front of u. 1st movement should be in ur hips not the bending of the knees. Hips back and knees should stay above the ankles rather than moving forward over the feet. @shredz WWW.AJFIT.ONLINE
I know I’ve been dragging my feet with YouTube but here’s the 1st installment (YouTube Vlog) of my new journey within the NPC/IFBB for those interested and care to follow. It’s not an easy feat and I hope I will be able to capture the struggles bc I feel some people think this comes quite easily for me only bc I display myself in good spirits and joking half the time on social media. I endure the same struggles and temptations as anyone else. I have chronic injuries that hold me back from training how I would like to train. We all have a different set of obstacles to overcome but we’re all similar in the sense that we all want to progress... Do and be better. The ones making less excuses always seem to be the ones out in front. Onward and upward! Big thank u to @aofn124 🎥 for quickly editing my Vlog footage. We’ll be doing lots more together this year. WWW.AJFIT.ONLINE