Category Archives: Discipline

Why You Shouldn’t Take Fitness Advice from Obese People

Posted on by
Reply

Why You Shouldn’t Take Fitness Advice from Obese People

by Jon Stone | Iron Resilience

We live in strange times. Overweight people hand out diet tips to shredded lifters. Obese keyboard warriors play coach to men with abs, grit, and results. People who haven’t seen their jawline in years crown themselves “fitness experts.”

Here’s the hard truth:
If you’re healthy, disciplined, or already walking the walk—you don’t owe these people your attention.

The Body Doesn’t Lie

You wouldn’t take money advice from someone broke. You wouldn’t learn mental toughness from someone who gave up.

So why take health advice from someone who doesn’t follow their own?

Words are cheap. Results are real.
You can talk about macros and workouts all day—but if you’re not living it, you’re not qualified to teach it. Plain and simple.

In this world, the only thing that earns respect is proof. Not opinions, not intentions. Your body is the evidence. Your routine is the resume. You either show up or you don’t.

Why Do Obese People Give Fitness Advice?

1. Ego Protection

Giving advice helps them feel involved in the fitness world without doing the hard part. It’s roleplay. Makes the ego feel safe while the body stays soft.

2. Fantasy Coaching

They live online, watching YouTube and reading Reddit—thinking that makes them a coach. But knowing theory and living it are two different things.

3. Backwards Culture

We flipped the script. Now, telling someone to earn respect through discipline is called toxic, and making excuses is called brave. That’s not strength. That’s cowardice dressed as kindness.

Are There Exceptions?

Sure—but don’t get it twisted.

Respect the message, but always verify the messenger.
If someone’s not applying the advice and not getting results, why would you listen? Especially if you’re already healthier than them?

The body doesn’t lie. Results are the only credential that matters.

Backed by Science: Not Just Opinion

Here’s what the research says:

  • Appearance Affects Credibility:
    People trust diet advice more from professionals who look fit.
    Source: The Guardian
  • Many Obese People Misjudge Their Health:
    Almost half of overweight women think they’re in “good health” despite the risks.
    Study Link
  • Knowing Isn’t Doing:
    Just because someone knows they’re overweight doesn’t mean they’re doing anything about it.
    Study Link
  • People Follow Advice When It Matches the Messenger:
    Patients take advice more seriously when it comes from someone who actually lives it.
    Study Link
  • Bias Toward Fit Coaches Isn’t Just Prejudice—It’s Pattern Recognition:
    Obese people are seen as lacking discipline for a reason—it’s often true.
    Study Link

Final Word

Look—this isn’t about shaming. It’s about standards.

You don’t need to take advice from someone whose results don’t back it up. Respect the grind. Ignore the noise.

And remember:

  • Your body is your proof.
  • Your output is your voice.
  • Lead by example—stay lean, stay locked in, stay unshakable.

— Jon Stone
Iron Resilience

The Legal Alternative to Meth and Adderall: How to Get Focus and Appetite Suppression Without the Risks

Posted on by

The Legal Alternative to Meth and Adderall: How to Get Focus and Appetite Suppression Without the Risks

If you’ve ever seen what Adderall or meth can do to your focus and appetite, you know it’s like flipping a switch. Suddenly distractions vanish, hunger dies, and your brain locks in. But those drugs aren’t gifts — they’re traps. Addiction, heart strain, mental breakdowns, and crashes that wreck your life.

Most guys chasing that edge don’t need to destroy themselves to get results. There’s a legal, safer way to get razor-sharp focus and curb your appetite — and stay standing.

Here’s the real deal on the legal stimulant stack that works.

Caffeine — The Classic Powerhouse

Caffeine is the foundation. Between 200 and 400 mg a day wakes your mind and helps shut off hunger. But go over 400 mg and you risk anxiety, jitters, and heart issues. It’s a fine line.

Pair caffeine with L-theanine, an amino acid from tea, to smooth out the buzz and lock in calm focus that lasts.

Nicotine Pouches or Gum — The Underrated Weapon

Nicotine, used right, is one of the strongest legal appetite suppressants and focus boosters out there. Low doses around 1 to 6 mg can kill hunger and sharpen your alertness.

But nicotine’s addictive. Treat it like a tool — not a habit. Use sparingly.

Ephedrine and Pseudoephedrine — The Old School Boost

These are legal but regulated stimulants that have been around for ages. Ephedrine can crank up your energy and suppress appetite hard, but it comes with risks — heart strain, jitters, and tolerance build-up fast. Pseudoephedrine is milder and found in some cold meds, but it can still give a mild stimulant effect.

If you’re thinking about these, be smart, cycle them carefully, and don’t push too far. They’re closer to the effects of Adderall than caffeine or nicotine alone, but not without downsides.

Adaptogens and Nootropics — The Mental Armor

Supplements like Rhodiola Rosea, Theacrine, and Bacopa Monnieri don’t hit hard instantly, but they help reduce fatigue, improve mood, and sharpen cognition over time. They build steady energy without crashing or burning you out.

How to Stack Them for Maximum Effect

Here’s a no-bullshit routine to get serious focus and appetite control:

  • Morning: 200 mg caffeine (coffee or strong tea) plus 200 mg L-theanine
  • Midday: 1–3 mg nicotine pouch if appetite or focus drops
  • Afternoon: Optional 100–200 mg caffeine with L-theanine for another push
  • Daily: Adaptogens like Rhodiola Rosea or Theacrine for steady mental resilience
  • Ephedrine cycles only if you know what you’re doing, sparingly and carefully

This stack is strong, legal, and sustainable. It won’t blast you off like Adderall or meth, but it will get you locked in without wrecking your body.

Final Warning: Don’t Chase Speed

Chasing the rush of meth or Adderall will burn you down. There is no legal substitute that gives you that exact fire — and that’s good. Use these legal stimulants smartly, respect their limits, and build your focus and appetite control over time.

If you want a customized legal stack to dominate your day and control hunger without risking your health, I’m here to help.

Stay sharp, stay disciplined, and keep your edge on your terms.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience?igsh=MWVyeDdmNjIyZzlzYg==
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

Shredded Over Size: The Iron Resilience Standard

Posted on by

Shredded Over Size: The Iron Resilience Standard

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

There’s a weird thing that happens when you get lean.

You drop 50 or more pounds of fat, veins start showing up, your jawline comes back, and your pants go from XL to medium. And yet, someone still points at a dude with a beer gut and says ‘he’s stronger than you’.

It’s not hate. It’s just the mindset out there. Big equals strong to most people. Even if that guy’s out of breath walking to the fridge.

The Powerlifter Bubble

Some guys live in this world where lifting is everything. Westside, chalk, five plates, bar bends, and chicken wings after the gym. They call it powerbuilding. They say shredded guys are weak. They love to joke about abs being ‘earned in the kitchen but lost in the squat rack.’

Alright, fair. They lift heavy. But lifting isn’t the same thing as building a body. And most of the time, they’re hiding behind strength numbers so they can keep eating garbage and call it ‘fuel.’

Not all of them, sure. But enough.

Two Different Roads

Let’s break it down. There are two types of lifters.

One trains for discipline, shape, performance, and confidence. He looks like he was carved out of stone.

The other trains to get strong and eat a lot. He’s proud of his lifts but hasn’t seen his jaw since high school.

Both work hard. Only one lives hard.

Why Size Matters to Some Women More Than Leanness

Here’s an important detail that often gets overlooked: many women, especially those raised around big, strong, stocky men—like construction workers, tradesmen, or heavy laborers—actually find bigger, more solid guys more attractive. They see size and bulk as real strength, not just muscle definition.

For them, an 18-inch “fatcep” might feel stronger and more impressive than a 16.5-inch shredded bicep. It’s what they grew up around. Even women who carry extra weight themselves tend to prefer partners who look solid and powerful over lean and shredded.

Skinnyfat guys usually get lost in the middle—neither lean nor truly strong-looking—and that often leaves them invisible in this dynamic.

The Shredded Aesthetic Protocol

Calories: around 2000 a day
Macros: 250g protein, 120-140g fat, under 20g carbs
Meals: OMAD (one meal a day) on work days, two meals on rest days
Style: Ketogenic, fasted training, high volume, dry and shredded

Sample Meals

Workday OMAD:
– 8 oz ribeye
– 3 eggs fried in butter
– Spinach and flaxseed
– Keto chai with almond milk

Rest day meals:
Meal 1: Greek yogurt, whey, almond butter
Meal 2: Bacon, eggs, avocado, sardines

Training: Push Pull Legs – 6 days per week

Day 1 – Push:
Incline DB Press 4×10
DB Shoulder Press 4×12
Lateral Raises 4×20
Dips 3 sets to failure
Overhead Triceps Extensions 3×15

Day 2 – Pull:
Pullups 4×8
Barbell Rows 4×10
Face Pulls 3×20
EZ Bar Curl 4×12
Hammer Curls 3×10

Day 3 – Legs:
Front Squat 4×8
Romanian Deadlift 4×10
Walking Lunges 3×15
Hamstring Curls 3×20
Calf Raises 4×20

Days 4-6: Repeat with variation
Add incline bench, Arnold press, rack pulls, hack squats etc.

Cardio: 45-60 minutes fasted walking daily
Optional: 2x per week HIIT (20 mins)

The Dirty Bulk Big Boy Setup

He’s not lazy. He’s in the gym. He moves weight. But he also eats like he’s bulking year-round. And yeah, he’s strong. But he’s tired all the time. Says cardio kills gains. And the only lines he has are in his forehead.

Calories: 3500 to 4000
Macros: 220g protein, 250-300g fat, under 20g carbs
Meals: 6 to 8 meals a day
Style: Dirty keto, strongman fuel, always eating

Sample Meals

Meal 1: 4 eggs, cheese, bacon, sausage, butter coffee
Meal 2: Ground beef, margarine, cheddar, bell peppers
Meal 3: Whey shake with almond butter
Meal 4: Chicken thighs, mayo, broccoli with melted cheese
Snacks: Hot dogs, pork rinds, cottage cheese, keto pudding

Training: 4-Day Westside Split

Day 1 – Upper Max Effort:
Barbell Bench 5×5
Weighted Dips 4×10
DB Rows 4×10
Seated Overhead Press 3×10
Rope Extensions 3×15

Day 2 – Lower Max Effort:
Deadlifts 5×3
Box Squats 4×6
Step-Ups 3×10
Hamstring Curls 3×15
Calf Raises 4×20

Day 3 – Upper Speed:
Speed Bench 8×3
Chin-Ups 4×10
Incline DB Press 3×12
Lateral Raises 4×20
Close-Grip Press 3×10

Day 4 – Lower Speed:
Speed Squats 8×2
Power Cleans 3×5
RDLs 4×10
Glute Ham Raises 3×8
Tibialis Raises 3×20

Cardio: 15k steps minimum on active days

What Do You Want to Be?

You can be big. You can be strong. You can even be both. But if you’re not shredded, you’re not finished.

You don’t have to do it like everyone else. But if you want the body, the clarity, and the power that doesn’t fade when the barbell is gone, you’ve got to take the harder road.

Get lean. Get dry. Get real.

That’s Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

Why I Swapped Greek Yogurt for Cottage Cheese and Peanut Butter for Butter on Keto

Posted on by

Why I Swapped Greek Yogurt for Cottage Cheese and Peanut Butter for Butter on Keto

by Jon Stone

In ketogenic bodybuilding, the small things add up. You might think you’re doing everything right, but some foods that look clean on the surface can quietly hold you back. I’m not here to preach or sell a one-size-fits-all plan. This is just what I’ve learned through trial, error, and real-world discipline. If you’re running a strict keto system for physique and performance, these are the swaps that made a real difference for me.

Greek Yogurt vs Cottage Cheese

Greek yogurt is popular for a reason. It’s high in protein and easy to find. But even the plain, unsweetened versions still have a surprising amount of carbs from lactose. I found it spiked my cravings and left me feeling less sharp over time. For someone doing standard low-carb, it might be fine. But for strict keto with a focus on body comp and mental clarity, it’s not ideal.

I swapped in full-fat cottage cheese instead. It’s lower in carbs, higher in protein per calorie, and easier on my digestion. It also holds me over longer and doesn’t trigger the same hunger rebounds. It’s not fancy, but it does the job.

Peanut Butter vs Butter

Peanut butter is another food that gets overhyped. Yeah, it has fat and protein. But it also comes with omega-6s, lectins, and just enough carbs to mess with insulin and fat adaptation. On paper it looks keto, but for me, it always led to overeating and loss of discipline. It’s also one of those foods that’s way too easy to binge.

I replaced it with butter. Just butter. No sugar, no plant toxins, no hidden macros. It’s pure fuel. I’ll use it in coffee, cook with it, or just melt it over meat and eggs. It’s helped me stay deeper in ketosis and dialed in with less effort. Butter doesn’t lie to you.

Why These Swaps Matter

I’m not saying everyone needs to follow this exactly. Do what works for your body and goals. But if you’re running a tight keto approach for strength, aesthetics, and clarity, these swaps are more than just upgrades — they’re optimal.

You don’t need to overthink it. Just stay consistent, cut out what doesn’t serve you, and fuel up on clean, simple foods that support the mission.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

Posted on by

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

by Jon Stone

Woke up beat up. Legs were still wrecked from earlier this week. Knees stiff. Elbows sore from trying to rack a barbell in a squat rack that just doesn’t fit right. I had every reason to take it easy today, but I didn’t. I kept the promise. I showed up. Moved weight. Got it done.

I’m running a push, pull, legs routine. Yesterday was rushed, so I only got to hit my pull session. Today I made up what I missed from the last push day. Some shoulder and bicep volume, and even tossed in a bit of leg work. Nothing intense, just enough to keep things moving and stay in rhythm. If my joints calm down, I’ll aim for a proper leg session tomorrow.

Trained fasted this morning. Ate a lot yesterday, so I had the fuel in me. After the session, I’ll have one clean meal — shredded chicken breast, lobster, turkey burgers with cheese. That’s it. Then fasting the rest of the day. Clean food, no garbage. I always feel sharper when I keep it simple.

TODAY’S WORKOUT – PUSH / BICEPS / LEGS (CATCH-UP DAY)

Kept the pace steady. Didn’t chase numbers, just chased effort.

  • Seated Barbell Press: 15, 12, 2, 13
  • Barbell Curl: 12, 12, 12, 2
  • Lateral Dumbbell Raise: 15, 6, 12
  • Dumbbell Hammer Curl: 12, 5, 12, 12
  • Dumbbell Concentration Curl: 15, 8, 12
  • Hack Squat Machine: 12, 12
  • Leg Extension Machine: 12, 12, 12, 12
  • Seated Leg Curl Machine: 15, 15, 15, 15
  • Rear Delt Machine Fly: 10, 10, 10
  • Hanging Leg Raise: 20, 20, 20, 20

Nothing fancy. Just work.

YESTERDAY’S PULL DAY

Didn’t have much time so I focused on quality and volume.

  • Barbell Row: 8, 9, 6, 12
  • Barbell Shrug: 5, 5, 12
  • Pull Up: 12, 12, 12
  • Lat Pulldown: 12, 12, 12
  • Close-Grip Underhand Lat Pulldown: 12, 12, 12
  • Seated Cable Row: 10, 10, 10, 10
  • Straight-Arm Cable Pushdown: 12, 12, 12

THURSDAY’S PUSH DAY

Solid pressing session. Just ran out of gas and missed a few shoulder sets.

  • Flat Barbell Bench Press: 12, 5, 6, 12
  • Close Grip Barbell Bench Press: 8, 8, 8
  • Incline Dumbbell Bench to Flyes: 12, 12, 12, 12
  • Barbell Overhead Tricep Extensions: 12, 12, 12
  • Cable Pushdowns: 12, 12, 12, 12
  • Cable Flyes: 12, 12, 12, 12
  • Lateral Dumbbell Raise: 12, 12, 12
  • Dumbbell Shrugs: 12, 12, 12

FINAL THOUGHTS

I’m not here to impress anyone. I just don’t want to let myself down.

Some days feel heavy. Some days hurt. But showing up means something.

I’m not perfect — just consistent.

Trained fasted, ate clean, kept my mind clear.

Not chasing greatness. Just trying to live with discipline, one session at a time.

Not every day is about being a beast. Some days are about showing up when it’s hard. That’s what builds resilience.

— Jon Stone

Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

My Daily Rant for Today: Johnny Fatndumb, Oofy Doofy & the Small Dick Energy Hustlers

Posted on by

My Daily Rant for Today: Johnny Fatndumb, Oofy Doofy & the Small Dick Energy Hustlers

You ever just wake up, check your feed, and immediately want to throw your phone in the toilet? That’s been me lately. Everyone’s trying to look like they’re on a magazine cover but acting like they live in a daycare. It’s a clown show out here.

Hustle Culture Ain’t the Problem. You Are.

Most of these dudes don’t even believe in what they’re doing. They’re just copying whatever grindset reel got the most likes last week. They’re burned out already because they never stood for anything. If you’re doing it for likes, followers, validation, or fake alpha points, you’re not gonna last. You’re a Johnny Fatndumb hustling backwards.

Grind culture isn’t toxic. You are. You’re toxic to yourself when you lie every day and pretend that filming your coffee and morning journal is gonna build a legacy. That’s not hustle. That’s cope. Real hustle is lonely, boring, and done in silence. Not for the explore page.

The Gym Ain’t Your Tinder Profile

Half the guys in the gym are training for women or TikTok. Not strength. Not aesthetics. Not self-respect. They’re flexing in mirrors like they just conquered Mount Olympus, but can’t even do a clean pull-up. Bro, your entire upper body is water weight and a half scoop of pre.

And stop posting shirtless pics when you look like a garbage bag with arms. I’m sorry, but 20 inch fatceps covered in stretch marks aren’t impressive. That’s not hypertrophy. That’s mashed potatoes in a trash bag in the summer sun. I don’t care if you think it’s ‘progress.’ You’re not shredded. You’re sweaty and sad.

Then there’s the bloated, inflamed, red-skinned tren bros. Acne everywhere, faces like tomatoes, necks like sausages. And they act like they’re gods. Lighting, angles, fake natty claims… you’re not fooling anyone except the 16-year-olds who think 3 grams of gear is a personality.

No One Wants to See Your Mantits

Everyone’s just naked now. Dudes built like soggy bread just dropping their pants online like they’re stepping on stage. Bro, put your shirt back on. This isn’t Mr Olympia, it’s Instagram. Save the thirst traps for when you actually look like you train.

Why Are You Even Doing This?

If you’re doing this for clout, just quit now. If you’re only in the game for likes or women or cheap dopamine hits, you’re gonna burn out. You’re gonna quit. Because you never had a reason deeper than your ego.

You do this because it builds you. You do it because it hardens your mind, carves your body, and reinforces who you are. It’s not supposed to feel easy. It’s supposed to make you tougher.

I’m not here to motivate soft men. I’m here to wake up savages. Post when you’ve earned it. Train because it’s who you are, not who you’re pretending to be. Don’t be another bloated oofy doofy chasing fake alpha points. Be disciplined. Be built. Be dangerous.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

8 Steps to Reclaim Your Life

Posted on by

8 Steps to Reclaim Your Life

Here are 8 practical suggestions to start taking ownership of your life and reclaim it one step at a time.
This isn’t clown circus shit like rubbing bananas and elf balls on your face at 3AM. It’s the bare, hard basics your dad—or a real top dog—should’ve already drilled into you. No fluff. Just what works.

Here’s why each one matters—and how it transforms you:

1. Make your bed

Start the day with discipline. Navy SEAL Admiral William H. McRaven said it best:
“If you want to change the world, start off by making your bed.”
It sets a tone of control and accountability. You did something productive before most people even woke up.

2. Keep your room clean

Environment shapes mindset. A messy room reflects a cluttered mind. A clean space restores clarity.
A study in Personality and Social Psychology Bulletin found people with tidy living spaces had lower stress and better mental health. The outside mirrors the inside.

3. Brush & shower daily

Not for vanity—this is about basic self-respect. When you look clean, you feel clean.
It’s a daily ritual that reinforces worth and routine. Neglect it, and decay sets in.
Take care of yourself like someone who matters.

4. Cook at home

The fork is a weapon—or a leash. If you’re eating garbage from a box or a drive-thru, you’re handing over control of your health, discipline, and wallet.
Cooking teaches planning, patience, and pride. Every meal is a vote for your future self.

5. Love Mondays

Most people hate Mondays because they hate their life. That’s not the day’s fault—it’s the mindset.
Reclaim Monday as your reset. Eric Thomas nailed it: “Thank God it’s Monday.”
Winners attack the week while others hit snooze.

6. Spend less time online

Your mind wasn’t built for the digital dopamine loop. Endless scrolling trains you to crave distraction and avoid discomfort.
Penn research shows that limiting social media cuts anxiety and depression.
Use the internet like a tool, not like a drug.

7. Eat clean, walk, run, lift

Your body reflects your choices. Movement fuels energy, confidence, and testosterone.
Jocko said it best: “Discipline equals freedom.”
You don’t need a perfect plan. Just move. And move often.

8. Drop drugs & alcohol

If it numbs you, it owns you.
Real strength is staring down stress, boredom, or pain without needing a crutch. Sobriety sharpens your edge.
You don’t need to be perfect—you just need to be in control.

Together, these habits are a blueprint for self-mastery.
They’re not glamorous. They’re not trending. But they work. They anchor your identity and momentum.

Start today. Reclaim your power—one clean room, one workout, one cooked meal at a time.

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

Learn to Love Mondays

Posted on by

Learn to Love Mondays

By Jon Stone | Iron Resilience

Everybody out there seems to hate Mondays.
Sunday night, they’re doomfisting their semi-chub to Riley Reid, dreading the morning alarm.
“Another day in the cage,” they think.
Trapped in a job they hate.
A body they hate.
A life they resent.

Me?
I love Mondays.

I love a fresh start.
A full week to outwork, outlift, and out-discipline the average man.
I don’t have an easy life.
I still punch a regular 9 to 5.
Got a boss. Got a time clock. Got a 30-minute lunch like everyone else.

But I treat every single day like it’s Monday—and I thrive on it.

Because Monday is where men are made.
It’s a clean slate. A reset button.
It’s when I execute the plans I laid out over the weekend and push harder than I did the week before.
You want to build discipline? Start by loving the thing everyone else hates.

You want to win? Then start by showing up while others are snoozing.
Treat every day like it’s Monday.
And treat Monday like it’s your New Year’s Day—another chance to level up.

My Morning – Thursday, May 15, 2025

  • Woke up at 7 AM. Took 30 minutes to relax and plan the attack.
  • Got up at 7:30. Got dressed. Put laundry on. Meal prepped 4 days’ worth of fuel, plus breakfast.
  • Made my Keto Power Shake—lightyears ahead of that overpriced, sugar-slammed clown piss the average guy drinks.

Keto Whey Shake:
– 1 scoop whey
– 1 tsp milled flaxseed
– 1 tsp olive oil
– 1/8 tsp Himalayan pink salt
– 1 cup unsweetened almond milk
– 1 tsp chicory coffee
– Mixed the rest in water

No sugar. No crash. No gut-busting chemicals. Just clean fat, clean protein, minerals, fiber, and grit.
Try it before your next lift and tell me it’s not better than some syrupy, caffeinated clown juice in a shiny can.

  • Ate eggs and steak.
  • Walked 45 minutes to the gym.
  • Hit a push session. Set a new bench PR.

My Push Day Workout

Flat Barbell Bench Press
230 lbs x 12
245 lbs x 5
240 lbs x 6
235 lbs x 12

Close Grip Barbell Bench Press
225 lbs x 8 (x3 sets)

Incline Dumbbell Bench to Flyes
80 lbs x 12
70 lbs x 12
60 lbs x 12 (x2 sets)

Barbell Overhead Tricep Extensions
90 lbs x 12
80 lbs x 12
70 lbs x 12

Cable Pushdowns
195 lbs x 12 (x4 sets)

Cable Flyes
60 lbs x 12 (x4 sets)

Lateral Dumbbell Raise
40 lbs x 12
30 lbs x 12
25 lbs x 12

Dumbbell Shrugs
100 lbs x 12 (x3 sets)

Then I walked to work and knocked out 35,000 steps.
No days off. No excuses. Just execution.

Jon Stone
Founder, https://ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

If this hit home, subscribe to the blog.
New posts every week.
No horseshit. No clown-shoe circus stuff.
Just raw truth, real workouts, and the Iron Resilience mindset forged through fire.

Suffer to Rule: Train Like a Masochist, Dominate Like a Sadist

Posted on by

Suffer to Rule: Train Like a Masochist, Dominate Like a Sadist

Some days I eat a lot. Six, seven thousand calories. High protein, high fat. No real hunger driving it—it’s just fuel. I train hard, I move all day. The food gets used.

Then I fast.

Not for a challenge. Not to impress anyone. I just don’t feel the need to eat. I’ve already eaten. My body has what it needs. The hunger isn’t there. So I don’t eat.

I walk. I train. I think.

Training is never about feeling good. I don’t chase motivation. I train like a masochist—not because I hate myself, but because I’m not afraid to suffer. I go into the pain and stay there until something gives way. Usually it’s my thoughts. Sometimes it’s my body. Either way, I keep going.

The goal isn’t to punish. It’s to gain control.

To dominate—not people, not situations—but reactions. Instinct. Emotion. That’s what I mean by “sadist.” Not cruelty. Just precision. Calm power. The ability to command yourself in uncomfortable situations and never flinch.

It’s not about ego. If it was, I’d quit when no one’s watching.

It’s about doing the work in silence. Walking until your feet ache. Training until your limbs shake. Fasting until the hunger disappears and the clarity comes in. That’s where the identity is—under the layers of comfort and softness.

This is how I function. Not as a strategy. Not for content.

Just how I live.

—Jon Stone
Iron Resilience

Why You Should Lift Weights Like It’s a Job

Posted on by

Why You Should Lift Weights Like It’s a Job

by Jon Stone

You don’t lift weights for fun. You lift because it’s your job. Not the one that pays you in money—the one that pays you in strength, discipline, and control over your life.

Productivity isn’t just about ticking off to-do lists. It’s about showing up with intent, eliminating distractions, and finishing what you start. The same applies to training. If you want results, you need a system. Here it is:

1. Do One Thing at a Time

In the gym, multitasking looks like scrolling between sets, chatting, or running six programs at once. All it really does is water down your results.

Focus on the lift in front of you. That’s it. When you’re squatting, you’re squatting. When you’re pressing, you’re pressing. One goal, one movement, full attention.

That kind of focus builds real muscle. It also sharpens your mind.

2. Write Your Plan the Night Before

Don’t walk into the gym clueless. The night before, write your workout down—exactly what you’ll do, how many sets, what weight you’re aiming for.

This eliminates decision fatigue and guesswork. You won’t “see how you feel”—you’ll follow a plan. That’s how progress happens. And once it’s written down, it becomes a commitment.

3. Train First, Think Later

Motivation is a liar. Don’t wait for it. As soon as the day starts, get to work. Knock out your training session like it’s the first task on a mission list.

No delay, no debate. Once you’re warmed up, you’re already halfway there. And the momentum you build in that first hour will carry through everything else you do that day.

4. Train on a Timer

Wandering around the gym for two hours doesn’t build muscle—it wastes time. Set a limit. 60–90 minutes max. Use rest times strategically. Work in focused bursts.

This trains urgency and precision. You get in, lift hard, and leave with the job done—just like every other high-output system in life.

Final Thought:

Weight training isn’t just about muscle. It’s about execution. It’s about proving, day after day, that you have control over your time, your body, and your habits.

You lift not to show off—but to show up. To do the work. To build the man. One focused rep, one finished session, one disciplined day at a time.

That’s Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS