Author Archives: Iron Resilience

High-Protein Keto Cookies (25g Protein Each)

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High-Protein Keto Cookies (25g Protein Each)

These simple, high-protein keto cookies are easy to make and great for anyone following a low-carb or ketogenic diet. Each cookie has about 25 grams of protein, with healthy fats and minimal carbs. No sugar, no flour — just straightforward ingredients you can trust.

Watch the Recipe:

Ingredients (Makes 5 Cookies):

  • 2 scoops chocolate whey isolate (~60g)
  • 2 tbsp almond flour
  • 1 tbsp milled flaxseed
  • 1 tbsp natural peanut butter
  • 1 tbsp melted coconut oil or butter
  • 1 tbsp chopped almonds
  • 1 tbsp unsweetened coconut (optional)
  • 1/2 tsp cinnamon (optional)
  • 1–2 tbsp water or almond milk (as needed to form dough)

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. In a mixing bowl, combine all dry ingredients.
  3. Add peanut butter and melted oil. Stir until it starts to come together.
  4. Slowly add water or almond milk until a thick, moldable dough forms.
  5. Shape into 5 cookies on a baking sheet lined with parchment. Flatten slightly.
  6. Bake for 8–10 minutes or until edges are lightly golden.
  7. Let cool completely before handling — they’ll firm up as they cool.

Macros (Approx. Per Cookie):

  • Calories: ~175
  • Protein: ~25g
  • Fat: ~10g
  • Net Carbs: ~2g

Great as a post-workout snack or a quick on-the-go bite when you need something simple and filling.

The Forgotten Power Move for Upper Back Density: Rack Pulls on a Fasted Cut

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The Forgotten Power Move for Upper Back Density: Rack Pulls on a Fasted Cut

Posted: May 13, 2025
Author: Jon Stone | Founder, ironresilience.net
Discipline, Not Genetics

Some lifts don’t need hype—they speak in trapped-out silhouettes and unbreakable spines. On May 13th, I pulled 430 lbs for 7 reps, fasted, mid-cut, at 205 lbs bodyweight.
No ego. No crowd. Just steel, breath, and discipline.
This post isn’t about a PR. It’s about why I train this way, what the rack pull brings to the table, and how Iron Resilience is built: through consistent, intentional brutality.

Why Rack Pulls?

  • Emphasize trap and lat overload without frying the CNS
  • Reduce shear stress on the lower back
  • Allow heavier loading through the top half of the pull
  • Pair better with high-volume rowing days

They’re not for everyone—but if your goal is a back that looks like armor, they belong in your rotation.

Full Pull Day Breakdown: Tuesday, May 13, 2025

Rack Pulls

  • 390.0 lbs x 10
  • 415.0 lbs x 9
  • 430.0 lbs x 7 (watch clip)
  • 480.0 lbs x 2
  • 405.0 lbs x 5

Barbell Row

  • 260.0 lbs x 10 (2 sets)
  • 245.0 lbs x 10

Pull-Up

  • 3 sets x 15 reps

Seated Yates Cable Row

  • 160.0, 175.0, 190.0, 145.0 lbs x 12

Dumbbell Shrugs

  • 115.0, 90.0, 80.0 lbs x 12

Straight-Arm Cable Pushdown

  • 90.0 lbs x 12 (3 sets)

Close Grip Underhand Lat Pulldown

  • 190.0, 205.0, 220.0, 175.0 lbs x 12

Barbell Curl

  • 90.0, 70.0, 60.0 lbs x 12

Dumbbell Hammer Curl

  • 60.0, 50.0, 40.0 lbs x 12

Dumbbell Concentration Curl

  • 30.0 lbs x 12 (4 sets)

Wrist Curl

  • 30.0 lbs x 12 (6 sets)

Cable Face Pull

  • 50.0 lbs x 12 (4 sets)

Rope Curls

  • 90.0 lbs x 12 (4 sets)

Core Finisher

  • Hanging Knee Raise: 2 x 15
  • Hanging Leg Raise: 2 x 20
  • Toes To Bar: 25 reps
  • Cable Crunch: 100.0 lbs x 100 reps

Cardio

  • Stationary Bike: 5.0 km in 20:00

Why Fasted?

Fasted training on a cut forces clarity, grit, and metabolic precision. You feel every rep. You don’t coast through volume—you earn every set.
It’s not for everyone, but it’s a tool I use to stay sharp and lean while cutting.

Lessons from Today

  • Rack pulls are still one of the best hypertrophy tools for the upper back
  • Fasted training reveals your true work capacity
  • Volume doesn’t have to mean fluff—it can mean intent over time
  • Resilience is built in the quiet: no fanfare, no fake hype—just iron and breath

What Is Iron Resilience?

It’s not a brand of hype. It’s a mindset: hard training, zero excuses, built for long-term grit.
I don’t train to impress. I train to withstand.
If you pulled something heavier this week—good. If not, go earn it. Next week, load the bar. Pull until it humbles you.
Stay relentless. Stay disciplined.

THE PRICE OF FREEDOM

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THE PRICE OF FREEDOM

  1. Cut Ruthlessly
    Eliminate distractions—people, things, habits. If it doesn’t build you, it breaks you. Minimalism isn’t a trend—it’s a weapon.
  2. Delay Gratification
    Live spartan now to live elite later. Sew your jeans, skip the upgrades, build the foundation. Discipline now = freedom later.
  3. Jobs Don’t Set You Free
    A paycheck is a leash if it owns your time. Build something of your own or stay trapped in the cycle of comfort and decay.

Give All. Get All.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: @ironresilience91
TikTok: @iron.resilience
Website: ironresilience.net

4 Ways to Be a Top Dog Without Being a Social Outcast

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4 Ways to Be a Top Dog Without Being a Social Outcast

By Jon Stone | Founder, ironresilience.net
Discipline, Not Genetics

1. Ignore Complainers. Build You, Inc.

Complainers will chase you down just to remind you how hard their life is. Don’t argue. Don’t fix them. Just outwork them.
While they post excuses, you post results.
You don’t owe them your energy — only your example.

2. Never Debate People Who Hate Winning

You won’t convert the untrainable. Arguing with people who worship victimhood just drags you down to their level.
Don’t try to change their mind. Change your life. Then let them choke on the silence.

3. Kill the Noise. All of It.

TV, news, social media — 99% of it is fear, outrage, and garbage.
Want to stand out? Turn it off.
Do your work. Build your world. Tune back in when you’ve built something worth broadcasting.

4. Stay Sharp, Stay Human

Being dominant doesn’t mean being disconnected. Respect people who earn it. Cut off those who drain it.
Be a savage, but don’t be a psycho. Lead. Don’t just bark.

IRON RESILIENCE LINKS

COMING SOON:

Iron Resilience: Reforging the Modern Man
A brutal guide to ketogenic bodybuilding, warrior discipline, and thriving as a primitive man in a world gone soft.

Earn Respect, Don’t Chase It

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Earn Respect, Don’t Chase It

By Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

“Respect is what the little ghetto kids talk about before they steal your coat and your shoes.” – Chael Sonnen

Respect isn’t something you beg for. If you have to ask for it, you don’t deserve it. Instead of chasing respect, focus on building something worth respecting. Let your actions speak louder than words. The truth? Respect starts in your mind. Get your mindset right and the rest will follow. Don’t waste time complaining about not getting respect. It’s simple: take action, stop whining, and the respect will come.

And here’s the kicker — no one owes you anything. Stop waiting for someone to give you an opportunity. If you see one, take it. Losers wait to be handed something, winners go out and grab it.

3 Ways to Earn Real Respect

1. Be consistent

Do what you say you will, every time. Consistency builds trust, and trust earns respect. It’s that simple.

2. Handle pressure

When others fold under pressure, you stand firm. Keep your cool and keep moving forward — that’s what gets respect.

3. Respect yourself

If you don’t respect your time, body, and energy, no one else will. Start with self-respect, and the rest will follow.

3 Ways to Lose Respect Fast

1. Chasing validation

Stop trying to get others to approve of you. Chasing validation screams insecurity. People can see through that.

2. Saying one thing, doing another

Your word is your bond. If you can’t back up what you say, your respect level drops fast.

3. Avoiding conflict to be liked

Trying to please everyone will get you nowhere. Speak your truth, even if it’s uncomfortable. People will respect you more for it.

Summary

Respect doesn’t come from begging, whining, or trying to please others. It comes from being consistent, handling pressure, and respecting yourself. Build something worth respecting, and the rest will follow. Let your actions speak louder than anything else. It all starts with your mindset — fix that, and everything else falls into place.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

IRON RESILIENCE: THE RPT TRAINING PLAN FOR MEN WHO WORK

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IRON RESILIENCE: THE RPT TRAINING PLAN FOR MEN WHO WORK

You work long hours. You don’t have time for fluff. You want to be strong, lean, and unstoppable — without sacrificing your mission.

This is the plan for working men who grind all day, but still demand results.

THE PHILOSOPHY

  • Compound lifts.
  • Reverse Pyramid Training (RPT).
  • Minimal time. Maximum muscle.
  • Zero fluff. All grit.
  • Keto-fueled discipline.

TRAINING STRUCTURE OPTIONS

Option A: Full Body 2–3x/Week

  • Days: Mon/Wed/Fri or Tue/Thu/Sat
  • Duration: 45 min max
  • Goal: Train every muscle, every session, with intensity.

Option B: Upper/Lower 4x/Week

  • Mon: Upper A
  • Tue: Lower A
  • Thu: Upper B
  • Fri: Lower B

Duration: 30–45 min
Goal: Split focus, high recovery, continuous progress.

THE WORKOUTS

FULL BODY A

  1. Incline Barbell Press – 3 sets RPT
  2. Weighted Pull-Ups – 3 sets RPT
  3. Back Squat – 3 sets RPT
  4. Overhead Press – 3 sets RPT
  5. Barbell Curl – 3 sets RPT
  6. Skull Crushers or Weighted Dips – 3 sets RPT
  7. Standing Calf Raise – 3 sets (10–15 reps)
  8. Hanging Leg Raises or Weighted Planks – 3 sets

FULL BODY B

  1. Flat Barbell Press or Weighted Dips – 3 sets RPT
  2. Deadlifts (or Romanian Deadlifts) – 3 sets RPT
  3. Front Squats or Bulgarian Split Squats – 3 sets RPT
  4. Dumbbell Lateral Raises (heavy) – 3 sets (8–12 reps)
  5. Close-Grip Chin-Ups or Dumbbell Curls – 3 sets RPT
  6. Overhead Dumbbell Extensions – 3 sets RPT
  7. Seated Calf Raise – 3 sets (15–20 reps)
  8. Cable Crunches or Ab Wheel – 3 sets

UPPER A

  1. Incline Bench Press – 3 sets RPT
  2. Weighted Pull-Ups – 3 sets RPT
  3. Overhead Press – 3 sets RPT
  4. Barbell Curl – 3 sets RPT
  5. Skull Crushers or Close-Grip Bench – 3 sets RPT
  6. Face Pulls – 3 sets (12–15 reps)

LOWER A

  1. Back Squat – 3 sets RPT
  2. Romanian Deadlifts – 3 sets RPT
  3. Walking Lunges – 2 heavy sets
  4. Standing Calf Raise – 3 sets
  5. Weighted Decline Sit-Ups or Hanging Leg Raises – 3 sets

UPPER B

  1. Flat Press or Weighted Dips – 3 sets RPT
  2. Barbell Row or T-Bar Row – 3 sets RPT
  3. Dumbbell Lateral Raises – 3 sets (10–15 reps)
  4. Incline DB Curl or Hammer Curl – 3 sets RPT
  5. Overhead DB Extension or CG Bench – 3 sets RPT
  6. Shrugs – 3 sets (heavy)

LOWER B

  1. Front Squat or Bulgarian Split Squat – 3 sets RPT
  2. Deadlift or Trap Bar Deadlift – 3 sets RPT
  3. Seated Calf Raise – 3 sets
  4. Farmer’s Walk (grip + forearms) – 2 sets
  5. Ab Wheel or Weighted Planks – 3 sets

REVERSE PYRAMID TRAINING (RPT) FORMAT

  • Set 1: 4–6 reps (heaviest)
  • Set 2: –10% weight, 6–8 reps
  • Set 3: –10% again, 8–10 reps
  • Rest: 2–3 minutes between sets
  • Progression: Add weight when you hit top of the rep range across all sets

OPTIONAL CARDIO & CONDITIONING

  • EMOM Burpee Rounds: 5 rounds with 5–15 lb dumbbells, max reps every minute on the minute
  • Stationary Bike: 20–40 minutes moderate pace
  • Daily Walking: 10,000–15,000 steps per day if possible

Bodyweight & Sandbag Training (Home or Travel)

  • Push-Ups (volume challenges)
  • Chin-Ups (tree branches, bars, etc.)
  • Sandbag Shouldering, Carries, Presses
  • Bulgarian Split Squats, Step-Ups
  • Planks, Ab Wheel, Hanging Leg Raises

IRON RESILIENCE KETO PROTOCOL

Pre-Workout Coffee Protocol

  • Coffee with butter, almond milk, Sugar Twin, pink salt, and electrolytes
  • OR black coffee + pink salt + electrolytes
  • Optional: Bone broth or zero-cal Powerade/Gatorade for sodium

Intra-Workout

  • Bone broth or zero-cal electrolyte drinks
  • Electrolyte tablets or salt + water

Post-Workout Meal Options

  • Egg & Veg Power Bowl: 3–4 eggs, mushrooms, onions, bell peppers in butter
  • Greek Yogurt Muscle Bowl: Greek yogurt + peanut butter + cinnamon + Sugar Twin
  • Beef Bowl: 6 oz ground beef + veggies sautéed in butter
  • Keto Shake & Nuts: Whey or collagen, almond milk, peanut butter, nuts

IRON RESILIENCE LINKS

IRON RESILIENCE CREED

Sugar is poison.
Carbs are chains.
Fat is fuel.
Muscle is freedom.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics
Download the Iron Resilience RPT + Keto Plan PDF:
Click here to view/download

Top Dog Keto Desserts #1: Natural Peanut Butter, Almond & Pecan Brownies

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Top Dog Keto Desserts #1

Natural Peanut Butter, Almond & Pecan Brownies

A dense, low-carb brownie made with whole ingredients: natural peanut butter, whole almonds, pecan halves, almond flour, Greek yogurt, and unsweetened almond milk. Perfect for anyone on a ketogenic or clean eating plan.

Macros (Per Serving – 12 Servings):

  • 298 calories
  • 26.6g fat
  • 3.4g net carbs
  • 10.6g protein

Ingredients:

  • 1 1/8 cups natural peanut butter
  • 3/4 cup almond flour
  • 1/2 cup whole almonds
  • 1/2 cup pecan halves
  • 3 tbsp full-fat Greek yogurt
  • 4.5 tbsp butter or coconut oil
  • 3 large eggs
  • 6–8 tbsp sweetener (1:1 to sugar)
  • 1.5 tsp baking powder
  • 3/8 tsp salt
  • 2 tbsp unsweetened almond milk
  • Optional: 1–2 tbsp vanilla extract or cocoa powder

Instructions:

  1. Preheat oven to 350°F (175°C) and grease a 9×13″ pan.
  2. Whisk together peanut butter, eggs, melted butter or oil, and Greek yogurt until smooth.
  3. Stir in almond flour, sweetener, baking powder, salt, and almond milk.
  4. Fold in whole almonds and pecan halves.
  5. Spread into the pan and bake for 24–30 minutes, until center is set and edges are golden.
  6. Cool completely before slicing into 12 squares.

Watch the Video Recipe:

Also available on TikTok — search: @iron.resilience

Connect with Me:

Ketogenic Bodybuilding Macros: A Strategic Breakdown

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Ketogenic Bodybuilding Macros: A Strategic Breakdown

The ketogenic diet can be a powerful tool for bodybuilders looking to maintain muscle mass while cutting fat or lean bulking. Here’s how to structure your macros and calories for optimal performance and body composition.

Calorie Requirements

  • Maintenance: Bodyweight x 11-12 (sedentary baseline)
  • Bulking: Add 250–500 calorie surplus from lean protein and healthy fats
  • Cutting: Subtract 250–500 calories from maintenance

Macronutrient Targets

Protein

  • 1.5–2g per lb of bodyweight daily (bulk or cut)
  • Timing doesn’t matter—every 4 hours is optimal but not essential

Carbohydrates

  • Total Carbs (with fiber): Under 70g/day, timed around workouts only
  • Net Carbs: 20–30g is optimal (never over 50g)
  • No carbs in the morning; they must be burned off via training

Fats

  • Fill remaining calories with healthy fats (avocados, olive oil, fatty fish, etc.)
  • Extra fat and protein can be added when bulking

Nighttime Protein

  • Use slow-digesting sources like Greek yogurt or cottage cheese before bed

Counting Calories Burned

  • Weightlifting: Burns 200–300 calories + 100–200 afterburn (conservatively estimate 200–300 total)
  • Steps: Total steps × 0.06 (fast pace) or × 0.04 (slow pace)

Start with a ~2000 calorie baseline, then adjust daily based on your workout and activity level.

Final Thoughts

Build your macros around your goal. Keep protein high, carbs minimal and well-timed, and fats steady. Track your output and eat to match. Adjust over time to refine your results.

The Fat-Fueled Edge

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The Fat-Fueled Edge

You weren’t born for average – you were built for more. And that starts with what you run on. No sugar, no seed oils, no grains. Just fuel that keeps you sharp and locked in.

When you’re deep in ketosis, everything hits different. Energy’s clean, thoughts are fast, and your mood evens out. You’re not chasing your next meal or crashing mid-day. You’re calm, clear, and charged. It’s not a buzz – it’s just how you’re supposed to feel. This is the keto high.

Ketones replace the blood sugar rollercoaster. You stop running off carbs and start running off fat. Focus gets deeper, hunger stops owning you, and the mirror finally starts showing progress. It’s not magic – it’s metabolic discipline. Most guys never get here. You do, you hold it.

What Is Ketosis?

Ketosis happens when your body runs out of carbs and flips to fat as its main fuel. Your liver makes ketones, and those ketones power your brain, muscles, and heart with a steady burn. No highs, no crashes – just smooth output.

It feels like everything’s quiet inside, and you can finally think straight. You’re not bloated, inflamed, or fogged up. You’re running lean, focused, and in control.

The Fat Synergy Effect

When you eat the right combo of fat and protein, your body clicks into gear. It’s not just about macros – it’s about momentum. That’s the fat synergy effect. Stable energy, long satiety, and zero blood sugar swings.

Example Meal – Breakfast, Lunch, or Supper

Core meal: 3 eggs fried in 1 tbsp butter, 3 strips bacon, 1 oz cheddar cheese. Add 1 sausage patty or more butter if you need more calories.

Cutting version: Drop the cheese or butter. Pick either bacon or sausage, not both. Always check for hidden carbs in processed meats and cheese.

Alternate idea: 2 tbsp pork fat cooked with spinach, plus 1 tbsp natural peanut butter on the side. Fast, filling, and clean.

Approximate macros (base meal):
Calories – 520 kcal
Protein – 28g
Fat – 45g
Net carbs – 2g (mostly from eggs and cheese)

This kind of meal gives you the edge without breaking the system. Keeps you fed, focused, and dialed in.

Discipline, not genetics.

 

How to Build a Duke Nukem Physique the Keto, Natural Bodybuilding Way

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How to Build a Duke Nukem Physique the Keto, Natural Bodybuilding Way

Duke Nukem wasn’t just a pixelated action hero. He was a symbol of unapologetic masculinity — jacked, bold, and brutal. If you want a body like his, forget mainstream fitness fluff. You need a focused, disciplined, and relentless approach. This guide lays out how I’m building that Duke Nukem frame with a strict ketogenic diet, natural bodybuilding, and an aggressive push/pull/legs training split.

The Duke Nukem Blueprint

To replicate Duke’s iconic look, you need:

  • Broad shoulders and chest
  • Thick traps and neck
  • Capped delts and strong arms
  • Wide lats and a narrow waist

This is not an aesthetic influencer body — it’s a warrior’s build. Your routine needs to hit every angle with intensity while staying tight on nutrition and recovery.

Push/Pull/Legs Routine with Compound Focus

I train six days a week using a modified push/pull/legs (PPL) split. The emphasis is on compound barbell and dumbbell lifts with strategic use of advanced techniques like drop sets, pyramid sets, and rest-pause. Cables are minimal but used where beneficial for isolation and control.

Push Day (Chest/Shoulders/Triceps)

  • Incline barbell press – 4 sets x 6–10 reps (pyramid)
  • Standing overhead press – 4 sets x 6–10 reps (rest-pause on last set)
  • Dumbbell lateral raises – 3 sets x 12–15 reps (drop set final set)
  • Close-grip bench press – 4 sets x 8–12 reps
  • Neck curls – 3 sets x 20 reps

Pull Day (Back/Traps/Biceps)

  • Weighted pull-ups – 4 sets x 6–10 reps (rest-pause final set)
  • Barbell rows – 4 sets x 6–10 reps (pyramid style)
  • Face pulls (cable) – 3 sets x 15 reps
  • Dumbbell curls – 3 sets x 10–12 reps (drop set last set)
  • Barbell shrugs – 5 sets x 8–12 reps

Leg Day (Quads/Hamstrings/Glutes/Calves)

  • Barbell squats – 5 sets x 5–8 reps (pyramid with top set intensity)
  • Romanian deadlifts – 4 sets x 8–10 reps
  • Step-ups with dumbbells – 3 sets x 10–12 reps each leg
  • Standing calf raises – 4 sets x 15–20 reps
  • Hanging leg raises – 4 sets x 15+ reps

Cardio for the V-Taper

High-intensity, short-duration cardio 5–6 days a week: 15–20 minutes of burpees, weighted carries, incline treadmill walks, or shadowboxing. This helps burn fat while preserving muscle mass.

Keto Lean Bulk Diet (Budget-Friendly, 4 Meals a Day)

Clean ketogenic bulk with high protein, high fat, and strict low carbs. Here’s a sample 4-meal structure I use that keeps me on budget:

Meal 1 (Pre-Workout – 9:00 AM)

  • 3 whole eggs + 3 egg whites
  • 100g ground turkey (or pork)
  • 1 tbsp olive oil
  • Black coffee with almond milk + Sugar Twin

Meal 2 (Post-Workout – 12:00 PM)

  • 2 scoops whey isolate in water
  • 100g avocado
  • Handful of spinach or low-carb greens

Meal 3 (Lunch – 3:00 PM)

  • 200g ground pork or chicken thighs (pan-fried)
  • 2 tbsp sour cream + 50g cottage cheese
  • 1 tbsp sunflower seed butter (if extra calories needed)

Meal 4 (Dinner – 9:00 PM)

  • 200g fish (tilapia, cod, or canned salmon)
  • 1 tbsp olive oil or bacon fat for cooking
  • Steamed or roasted eggplant or zucchini (100g)

Each day hits around 2,800–3,000 calories with ~280g protein, ~200g fat, and under 20g net carbs. Cost-effective, performance-driven, and keeps you anabolic while cutting fat.

Supplements

  • Creatine monohydrate (5g daily)
  • Whey isolate (pre/post-workout)
  • Electrolytes (Na, K, Mg) – especially important on keto
  • Fish oil + Vitamin D

Train hard. Eat like a machine. Stay shredded. Build that Duke Nukem frame the natural, disciplined way.