Category Archives: Routines

The Biceps That Look Like an Ass

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The Biceps That Look Like an Ass

By Jon Stone | Iron Resilience

You know you’re dialed in when your bicep looks like a goddamn glute. I’m talking about that deep separation. That crease running through the middle of your arm like a pair of shredded glutes flexed under stage lights.

Most men have arms. Few men have weapons.

When your bicep starts to look like an ass cheek, you’re entering dangerous territory. You’re no longer training to look good in a T-shirt. You’re training to put fear in the soft. To show your discipline before you speak a word.

If your arm has that split—congrats. You’re on track.
If not? We fix that. Now.

What It Really Means When Your Bicep Looks Like a Glute

  • You’re peeled. Sub-10% body fat. Veins crawling up your forearm. Skin like Saran Wrap.
  • You’re symmetrical. Both bicep heads are firing. Long head. Short head. Balanced and full.
  • You’ve earned it. This isn’t a “pump” from a cheat meal. This is decades of pain, progressive overload, failure sets, and food discipline.

IRON BICEP HYPERTROPHY ROUTINE: SHAPE THE SPLIT

This is not a pump session. This is surgical hypertrophy. You’re going to train the long head, short head, and brachialis—with perfect form, full range, and controlled negatives.

Do this routine once or twice a week, on its own or after back.

Iron Resilience Bicep Protocol

1. Incline Dumbbell Curls
3 x 10–12 (Full stretch, palms up, slow negative)
Targets: Long head (outer peak)
Tip: Let your arms hang back, pause at the bottom, explode up.

2. Preacher Curl (EZ Bar or Machine)
4 x 8–10 (Rest-pause on last set)
Targets: Short head (inner bicep)
Tip: Keep constant tension. Avoid locking out.

3. Cross-body Hammer Curl
3 x 10 each side
Targets: Brachialis (thickness, separation)
Tip: Think about dragging the dumbbell across the body like pulling a rope.

4. Cable Rope Curl (Facing away, overhead stretch)
3 x 12–15 (Slow reps, deep stretch)
Targets: Overall sweep and pump
Tip: Keep your elbows high. Squeeze like you’re wringing out a towel.

5. Chin-ups (Close grip)
3 x failure (squeeze biceps, don’t kip)
Targets: Functional strength, peak overload
Tip: Do these strict or don’t do them at all.

IRON RESILIENCE CUTTING DIET: REVEAL THE SPLIT

If you’re fat, you won’t see the split. Simple.
To reveal the glute-bicep, you need:

  • 250g protein daily minimum
  • 180–200g fat daily
  • Zero carbs except trace from veg
  • Fasted training or OMAD
  • Brutal output: 20k+ steps, 1hr lifts, 1hr cardio

Example Day: “Peel or Die” Cutting Day (Keto + OMAD)

Morning (Fast)
– Black coffee with butter + almond milk
– Optional: nicotine pouch + fasted walk to gym (45 mins)
– Train hard (weights + cardio)
– Walk to work (20 mins)

Post-Workout OMAD (1 Meal)
– 10 oz steak or pork chop
– 4 eggs fried in beef fat
– 3 hot dogs or sausages
– ½ avocado
– Handful spinach sautéed in margarine
– ¼ cup Greek yogurt with whey and flaxseed
– Keto pudding (almond milk + whey + margarine)

Night
– Skinny keto chai tea
– Shower, shave, rest
– Chill with weed, music, or girl—no phone, no fap, no sugar

Pain Is the Blueprint

You don’t get glute-biceps by chance.

You get them when you’ve suffered long enough that your body has no choice but to obey your will.

Every rep must be carved with hate for the old you. Every step walked fasted in the cold is a brick in the foundation of the new you.

This is Iron Resilience. You train like a masochist.
You dominate like a sadist—with no ego, no noise, and no mercy.

And when your biceps look like glutes? You don’t flex for attention.
You smile quietly, because you know what it cost you.

Stay sharp. Stay shredded. Be the weapon.

—Jon Stone
Iron Resilience

Discipline Over Dopamine: Why Fun is the Enemy and Dirty Bulking is a Lie

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Discipline Over Dopamine: Why Fun is the Enemy and Dirty Bulking is a Lie

By Jon Stone | Iron Resilience

The Dirty Truth

You don’t need motivation. You need a mirror and the balls to admit you’ve been soft. The fitness world is full of dopamine-chasing cowards looking for hacks, shortcuts, and comfort. If it’s fun and easy, it’s probably useless. Results come from pain, boredom, and sacrifice.

You think discipline is waking up at 6 AM for a jog with a podcast and protein bar? That’s lifestyle fluff. Real discipline is forcing down another plate of dry steak and eggs when you’re already full, walking an hour on empty just to get to the gym, and lifting until your joints scream. Not because you love it. Because you demand results.

Hard Work is Not Meant to Feel Good

Eating clean sucks. Being in a deficit is draining. Lifting heavy when you’re already sore is torture. But the work gets done anyway.

No one said this was supposed to feel good. It’s supposed to feel like war.

Fun is for the weak. Discipline is doing what you hate like it means nothing.

Shoving down your cravings, shutting off your comfort reflex, brushing your teeth, walking your steps, showering when you’re dead tired, and still hitting the iron with intention. That’s what separates the disciplined from the delusional.

Dirty Bulking is the Coward’s Escape

Let’s talk about the lie everyone loves: “I’m bulking.”

Translation? You’re binge-eating garbage and telling yourself it’s muscle.

Dirty bulking is easy. Shovel food down, lift a bit, and pretend it’s all going to turn into gains. You’ll cut later, right?

Too bad reality doesn’t play along. Six months of that behavior leads to 2–3 years of struggle. You’re not bulking. You’re running. And now you need a search party to find your dick and balls under the fat.

What you call a “bulk phase” is just your addiction to dopamine disguised as strategy.

The Cost of Delusion

You bulked your way out of discipline.
You buried your hunger cues.
You inflated your ego with every bite.

And now you’re left with man tits, low energy, and a wardrobe full of lies.

Cutting through that mess takes real suffering. You don’t just undo months of comfort with a few weeks of salads and cardio. This is where 99% quit. They wanted results, not reality.

But you? If you’re still here, you’re not them.

Fun is a Trap

Comfort is the great lie of our time. People think if you love your workouts, if you enjoy every bite, if your training is always engaging, then you’re doing it right.

No. You’re doing it easy.

The right way is often repetitive. Monotonous. Brutal. Real training is showing up when you don’t want to. Real dieting is saying no when everything in you screams yes. And real life? It’s what you build when you stop chasing pleasure and start living with purpose.

No Shortcut Lasts Forever

People will try every shortcut in the book—keto, fasting, carb cycling, pills, powders, even injections. And some of them work. Temporarily.

But it all circles back to diet and exercise.

If you want to make it a lifestyle, not a phase, you’ll have to accept the truth: discipline over dopamine, consistency over excitement, and effort over ease. No matter what you take or try, real results still demand real work.

The Biggest Flex

The biggest flex isn’t your PR. It isn’t your abs. It isn’t your follower count.

The biggest flex is maintaining your physical youth while watching everyone else around you get old.

While they slump into chairs and sugar comas, you’re out walking laps in the heat with a gallon jug and a steel spine. While they reminisce about their prime, you’re living it—again and again.

This is the power of discipline. This is the reward for the pain. You didn’t lose time. You reclaimed it.

The Iron Resilience Way

We don’t dirty bulk. We don’t binge and blame.

We eat with intention, even if the food tastes like cardboard.
We train through pain, fatigue, and boredom.
We walk with blisters. We lift with fury. We rest just enough to go again.

We don’t chase dopamine. We chase discipline.

Iron Resilience isn’t about aesthetics. It’s about identity.

You become who you are by walking through the fire, not around it.

Stop Bulking. Start Becoming.

Burn the bulking phase. Build the war path.

Stop lying to yourself. Start living by code.

Results cost pain. Pay in full.

Bonus Points from the Field

As much as I believe in balance and not cutting out entire food groups, there are certain things I personally avoid entirely—never “in moderation.”

  1. Palm oil & refined oils — Never in my kitchen. Restaurants might use them, and that’s fine once in a while. But not at home.
  2. Instant noodles — Maggi, ramen, etc. Not food. Just addiction.
  3. Cheese, peanut butter, yogurt, most dairy, nuts, and butter — These make me soft, bloated, and sluggish. Out. (I only use these in moderation and where my calorie intake is high enough to support my metabolism and activity, but I don’t recommend it for everyone—especially since I’m doing keto.)
  4. Sugar, processed grains, processed foods, fast foods, and junk — They’re poison for performance and longevity.
  5. Seed oils — Avoid these inflammatory nightmares whenever possible.

Real Talk on Lifestyle

Switch your diet to strictly eating whole foods and watch what happens — not just to your weight but to your energy levels.

Unpopular opinion: Buying groceries is not cheaper than eating out when you’re a single person. But the point isn’t cost. It’s control.

I hate talking about weight loss with some people. Everyone’s body is different, sure—but some suggestions are insane. Let’s just get real for a second:

You can’t just eat whatever you want after 30.

Kids are naturally active — playing outside, running, standing, burning sugar fast. Adults aren’t. Jobs and lifestyle trap you in sitting patterns, and the sugar just settles. Nearly all American food is sugar-laced trash, slowly killing most people.

When Monday comes, most people are already making excuses.

You’re not most people.

You don’t wait for motivation. You build momentum.
You don’t chase comfort. You chase progress.

This week, show yourself what discipline really looks like.

Get up. Lock in. Move.

The Best “Weight Loss Drugs” on the Market

  • 10k steps a day
  • No alcohol
  • Restful sleep
  • Whole foods only
  • Weight training
  • High protein diet
  • Stress management

Don’t do cardio to lose weight. Do cardio to increase energy, sharpen your mind, and level up your life.

If you want real results, embrace the hard path. The easy road is full of lies. Discipline is your weapon. Use it.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Training Log – Wednesday, May 21, 2025

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Training Log – Wednesday, May 21, 2025

Overview

I trained for 80 minutes today. Everything was rest-pause style, kept the intensity high. Walked to the gym (45 minutes), trained, then walked to work.

Session Details

  • Style: Rest-pause throughout
  • Focus: Legs + Core
  • Cardio: 30 minutes stationary bike post-workout
  • Condition: Low-carb, fully keto-adapted

Workout Summary

  • Barbell Squat
    4 sets × 2–15 reps
    Top set: 15 reps at a high load
  • Dumbbell Step-Ups
    3 sets × 3–6 reps each leg
  • Dumbbell Romanian Deadlift
    3 sets × 8–12 reps
  • Barbell Calf Raise
    3 sets × 12 reps
  • Leg Extension Machine
    4 sets × 12 reps
  • Seated Leg Curl Machine
    4 sets × 6–15 reps
    Top set: 6 reps at a heavy load
  • Hanging Leg Raise
    3 sets × 30 reps
  • Weighted Plank
    1 set × 1:06 duration
  • Weighted Crunch
    1 set × 40 reps
  • Stationary Bike
    30:00 steady-state

Nutrition

Estimated Intake:

  • Calories: ~4000 kcal
  • Protein: ~360g
  • Fat: ~328g
  • Carbohydrates: ~36g (trace)

Food Sources:

  • Pork roast, ground beef, bacon
  • Chicken thighs, pork chops, steak
  • Cheese, Greek yogurt, whey isolate
  • Sausages, cottage cheese
  • Avocado, almond milk, margarine
  • Pecans, flaxseed
  • Spinach, broccoli, bell peppers, onions
  • Keto desserts (homemade)

Reflection

The output was high, and recovery has been solid. With this kind of intake and training volume, body composition keeps shifting in the right direction. Enough protein to support muscle. Enough fat to stabilize hormones. Carbs low enough to stay fat-adapted and lean.

Nothing needs changing yet. But I’ll adjust if needed:

  • If fat loss stalls, I’ll trim fats slightly
  • If performance drops, I’ll add a small clean refeed
  • If sleep gets choppy, I’ll look at timing and micronutrients

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

Why People Give Me Advice at the Gym—Even When I’m 205 lbs with Abs

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Why People Give Me Advice at the Gym—Even When I’m 205 lbs with Abs

By Jon Stone | Iron Resilience

You ever notice how the most out-of-shape guys are the first to dish out training and diet advice?

You’re mid-set, headphones in, sweat dripping, muscles pumped. You’re 205 pounds with abs. Disciplined. Dialed in. Focused. And here comes some guy with a soft belly and soft mind telling you what he thinks you should be doing.

Why does this happen?

Because discipline exposes weakness.

Most people don’t want to get better—they want to feel better about not getting better. When they see someone like you—no shortcuts, no excuses, no fads—your results remind them of what they’ve been avoiding: pain, effort, structure, consistency.

So they project.
They advise.
They critique.
They poke holes in your routine, your diet, your methods—not because they want to help, but because they need to protect their ego.

It’s not about you.
It’s about them.

You’re a walking contradiction to their excuses.

You didn’t crash diet or hop on some influencer’s plan. You carved it out over years. You eat steak and eggs while they chase macro-balanced smoothies. You train like a masochist while they scroll through mobility reels. You walk 26,000 steps a day and lift like it matters. You live it.

And that terrifies people who only talk about it.

When you walk into a gym with purpose, the room shifts. People notice. Not just the results—but the energy. The no-bullshit presence. The eyes that say: I came here to suffer. That level of intensity reveals the frauds. It makes them uncomfortable.

So they try to shrink you back down.
With words.
With “tips.”
With passive-aggressive comments.

Let them.

You’re not here to be liked.
You’re here to be forged.

This is Iron Resilience.
Not plastic approval.
Not rubber-band advice.
Iron. Unbending. Unshaken.

And when someone smaller, softer, or lazier comes up to give you “advice,” just remember:
You’ve already won.
They just haven’t figured it out yet.

Shredded Over Size: The Iron Resilience Standard

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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

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

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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

Fasted Training Didn’t Fit My Life

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Fasted Training Didn’t Fit My Life

By Jon Stone | IronResilience.net

If you’ve ever tried fasted training, you know it’s not for everyone. I’ve done it off and on for years. Sometimes it worked – if I’d eaten big the night before, if I wasn’t hungry, or if I could eat right after.

But lately? Nah, it just doesn’t fit my life. So I dropped it.

My Daily Grind

I wake up, walk 45 minutes to the gym, train hard for 45 to 60 minutes, then walk another 20 to 30 minutes to work. I’m on my feet for 10 hours straight at work. Sometimes no breaks, no chances to eat. I don’t get a real meal till six or seven hours later, if I’m lucky.

Training fasted with that schedule? That’s not discipline. That’s just self sabotage.

What I Changed

So I changed things up.

Now I eat before I train – not a big breakfast, just enough fuel to get the job done. Eggs, bacon, cheese, butter, fish, or another cut of meat. Coffee with almond milk, butter, salt, and a bit of sugar twin. Sometimes I swap it for my keto whey shake with flaxseed, olive oil, salt, whey, natural peanut butter, and chicory coffee. Other days I mix mashed avocado into Greek yogurt or cottage cheese with whey, sweetener, flaxseed, and almond milk. Sometimes I add peanut butter, butter, or coconut oil for extra fat.

That small change gave me better performance, better mood, and better recovery.

Discipline Means Smart Choices

Discipline isn’t about starving yourself or blindly following trends like fasted workouts. It’s about knowing your workload, your body, your demands, and fueling accordingly.

This isn’t about being hardcore. It’s about being smart. Honest. In control.

That’s what Iron Resilience is built on.

— Jon Stone

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

8 Steps to Reclaim Your Life

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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

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

IRON RESILIENCE: The Blueprint for Reforging the Modern Man – Coming August 1st

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IRON RESILIENCE: The Blueprint for Reforging the Modern Man – Coming August 1st

By Jon Stone

Most men today are drifting—physically weak, mentally scattered, spiritually numb.

I’ve been there. I lived it in stages:

  • Age 18: 245 lbs — overweight, undisciplined, and headed nowhere fast.
  • Age 24: 155 lbs — skinny-fat, malnourished, with no muscle or strength.
  • Age 28: 175 lbs — lean, but still small, directionless, and mentally flat.
  • Age 30: Rock bottom — back to 276 lbs, obese again, physically and spiritually broken.
  • Age 34 (Today — My Birthday): 205 lbs at 8–10% body fat. Strong, focused, dangerous again. From barely benching 95 lbs to pressing 285 lbs for 2 reps.

This isn’t just fitness. It’s resurrection.

Iron Resilience: A Blueprint for Reforging the Modern Man is a manual for the man who refuses to stay broken. It’s part story, part strategy—a system built from real scars and tested through war, not comfort.

This book isn’t a pitch. It’s a call to arms.

  • The full story behind my body and mindset transformation
  • Training, nutrition, and lifestyle broken down by phase (from obese to skinny-fat to lean and powerful)
  • My evolution in mindset, faith, and identity as a man
  • The Iron Resilience code: Christian masculine principles, unapologetic discipline, and purpose

Launch Date: August 1st, 2025.

If you’ve ever felt weak, lost, or angry at the man in the mirror—this is your blueprint.

Previews, sample chapters, and exclusive tools coming soon. Stay locked in.

Follow & Connect:

Contact Me:

Discipline, not genetics.

— Jon Stone
Founder, Iron Resilience