Pledge Fitness

Sequence of the day

Wednesday fundamentals

Today’s review

Tuesday Fundamentals

Ladies, Don’t apologize for being bad ass

@golden_bruin with a new bench press PR. Next week we get closer to a true max.

Building Stronger Men

Lucifer’s bike was abused today

Shoutout to @guero15g for being one of the hardest worker in the room, but more importantly for being disciplined outside of the gym. Anyone can come workout hard for one hour. That is not impressive. Like I tell everyone at Pledge, focus on the next 23 hours after the workout. That’s where the magic happens. Also, what this picture doesn’t show is how much stronger, faster, and athletic Gabe has become. And did I mention Gabe is a father of two? So the excuse of I don’t have time because I’m a parent is once again invalid. Keep up the good work, Gabe. Soon you’ll clean 300lbs

Shoutout to everyone who set a person record today

Comfort is the enemy. Learn to be comfortable being uncomfortable.

There’s a 40lbs difference between both pictures. On the left, I was 160lbs lifting weights 1-2 times per week. On the right, I’m currently 200lbs lifting 2-3 times per week. It took me less than a year to achieve this weight gain. I decided to gain weight to help my hard gainers understand what is required to get bigger. The simple answer is more food, more hypertrophy exercises, less killer WODs, and more rest. I for one am not resting enough. Perhaps if I were sleeping mor...e than 4 hours a night, I would have reach a weight of 210-220. Not that I want to be that big. Bigger isn’t always better though. The truth is that I don’t like to waste my time eating. I prefer to eat 5-7 times per week vs 14-30 times per week. More importantly, carrying these extra 40lbs makes grappling and cardio workouts more demanding. The main take away here is that you have to find a healthy balance. Now it’s time for a mini cut. Im planning to effortlessly drop to 180-170lbs. I will achieve this without counting calories and without weighing foodbecause frankly I have better things to do with my time. I’ll do my best to post weekly or bi-weekly update, so you guys can follow along. If you’re looking to gain weight or lose weight, feel free to reach out and inquire about our programming. We focus on making programming easy to understandbecause we know the large majority of people don’t have the time to count calories or weigh food. Enjoy the process See more

Weighted lunges are another great barbell exercise for leg development

Who’s feeling yesterday’s swings ?

Today is a spicy one

Building stronger men

Today, 8-9 years ago, I left Baghdad, Iraq and came home on vacation for 30 days. These pictures reflect the first weekend we launched our first Pledge Fitness workout. We had over 30 people stop by and support. I will always be indebted to all those individuals who supported Pledge since day one. ... Thirty days went by fast, so I decided to extend my vacation for 60 more days. These next 60 days were unpaid, so it was now or never. Then, the parked kicked us out and restricted us from operatingunless we paid them $3,000 monthly for usage. It certainly crossed my mind to just give up and go back to my secure and uncommon cool gig, but I’ve never been much of a quitter, so that wasn’t an option. At the age of 23-24, I opened our current location, and walked away from one of the coolest gigs in the world. If you know, you know. The rest is pretty much history. We have had over 5,000 people walk through our doors. Each and every single person has left an impression, and I’ve learned a lot from all of you. Thank you. Looking back on these pictures reminds me of how far Pledge has come. Pledge wouldn’t be what it is without all of YOU. Each and every single one of YOU are important to us. Again, thank you for being awesome Pledge Fam. @ Downey, California See more