Trilogy Fitness and Coaching LLC

07/30/2026

07/29/2026

07/19/2026

As long a you keeping seeking constant validation from the outside world, your "confidence" will never be real.

07/02/2026

An homage, a tribute to the Queen and Queens of my fitness world.

At one point at the gym, some time ago, a female says to gl her boyfriend i don't ever want to look like that, referring to my queen. Well, you never will, I've seen you lol but... fast forward 6, 7 years.. we're out eating and the young lady serving us tells AJ how she wants to look just life her when she grows up what a difference a couple of years make. And this is becoming the norm.

Look at the picture with me, one man amongst 7 powerful women. In a venue that had been dominated by men, and some men are still having problems letting go, you have proven that you are our equals.

You don't realize it now but you are part of a revolution .. your influence on other women, on men, on young boys and girls will change the world. And because of that i am honored and humbled to be in your presence on a day to day basis. Bravo my QUEEN and Queens of Fitness. 👏💪

Amanin Johanna Silva Carol Ramos Petrillo 🇩🇴🇨🇺 Kris Ho-on🇯🇲 caroline s. 𝓛𝓮𝓼 Grace Jaramillo and all the other fitness queens that constantly cross my path.

06/30/2026

NOTHING is black and white... we need to stay taking . I constantly see children in adult bodies playing victim and blaming the outside world, this allows for no change at all and the repetition of unhealthy behavior.

06/16/2026

Being a real is empowering those around you. Protecting those atoms when they're being attack. Anyone that thinks being a real man is this kind behavior ... is scared little desperate for the world not to find out. Again to the strong women in my world. Amanin Johanna Silva my EMPIRE FITNESS females, my Fitness Factory Health Club - Edgewater females. My nieces, my sisters.... all the women that have shown me love. Understand you game someone that would raise hell to protect every one of you. BECAUSE THAT'S what real men do.

06/11/2026

Who's gonna weather the storm... the team that handles this best (handles the pressure best) usually is the team that wins especially when the teams are evenly matched. The Knicks never panicked the Spurs clearly did.

06/09/2026

The sheet volume of this workout... whew. So much work being done. 200 on the incline for reps, never even attempted 3 reps with 255lbs... just wanted a feel for it on my shoulder, great spot by my boy. And finishing with 165lba for 13 reps... just that alone is a workout.

But wait... there's more...275lbs on for 21 reps.

Here come the ....40lb into 135lbs for 13 reps. .. tricep/ tricep superset 😱 and then cable curls 20 rep sets into pecdeck work, 180lbs for 21 reps.

On the close grip bench press ended with 185lbs... triceps were done. And on the pecdeck rack weight for 10. . Again, that's insane work and volume. That's close to 14000lbs of work in the benching alone wtf 🤔🫢

My Aura ring told me I had to take it easy today... I'm stubborn stay at 5.45 and with the gym included won't be done till 9ish.... my will is what keeps me going. I say this all the time... many have more strength, many have better genetics, but NO ONE has my mental fortitude.

06/07/2026

In the span of 12 hours, and ... tons of work, lots of calories burned and allot of muscle tear. That's why is so crucial to know how to recover... sleep (and/or naps), properly feeding your recovery, and usually all the recovery tools ( , , , etc. )

At 51, I listen to my body more than ever, and my body is telling me ... dang dude we're in amazing shape lol

Friday did some fun accessories. Love the variations of back pull downs. And lat pulldowns into flyes just a fun, effected superset.

Saturday, hell of a crossfit, as always. 400m run, 4,8,12, 16.... devil presses, 8,16,24,32...., 20 pull ups... finished 4 rds.

And of course gotta get some lifting after crossfit. Long time since doing 50lbs preacher curls, with close grip presses. And finishing with elevated bench bent over rows into ball push ups. I was spent.... time to carb up and recover.

We are not all the same... genetics, recovery time, how long you been doing this, etc Stop trying to mimic others, these "online" gurus have no clue. Find your lane and then give it all you got. Reap the rewards.

06/02/2026

It's insane, at one point u went to dumbell press 100s and my left just gave up at 3... THAT'S my 20 rep max. So I went to the doctor and found out about my age the nerve damage.

Couple of weeks later I attempted 185lbs on the bench, Couldn't do 5 reps. I started questioning myself, my strength, whether I can re-commit.

But, i modified my programming. More volume, more accessories and stabilizer work.

The patience has paid off. This was almost like the ones before the left shoulder problem.

185lbs for 20 reps....225lbs for 12. Then with 315lbs for 12. Then 24 reps with 225lbs. And finally chest machine for reps. Wow... that's now live it.

This is what commitment to recovery, repair, rehabilitation. Slowly but surely that shoulder is coming back and at 51 that's no small feat.

Believe in the process and reap the rewards.