prattkendrick21-blog - Tumblr blog

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What a privilege it’s been to be able to lead this group of men. . Over the matter of a year, with 5 month long field problems and 3 gunneries and an NTC rotation, they have taught me so much about leadership, leading others, dealing with people, overcoming obstacles and problems, getting results, and having fun! . I am going to miss these knuckle heads, but I will never forget the memories they gave me! . Some days were frustrating and other days were glorious, overall these guys were outstanding! I hope I was able to leave an impact on these guys because I know they have left one on me! . I’m going to miss them! . 2nd PLT, Iron Deuces! . . . . . . . . . . (at National Training Center/Fort Irwin) https://www.instagram.com/p/Bn_6UT1AWj4/?utm_source=ig_tumblr_share&igshid=l9rbalj3w529

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With all the football on, it takes me back to the ole glory days of playing with the boys at BU! . I miss playing so much, Friday night lights in high school and Saturdays with the boys in college....no better feeling! . The pregame hype, the team dinners, pregame talks, pregame rituals, walking onto the field, the music, winning traditions, and oh yeah the championships baby! . Wishing we could all go on one last ride together! . BU! . . . . . . #collegeball #football #glorydays #saturdaysarefortheboys #championships #BU https://www.instagram.com/p/BnyyezEn_cT/?utm_source=ig_tumblr_share&igshid=1jrcf427g589v

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Here’s a tip: Don’t look at pictures of food when you are starving! . For the next month I’ll be missing meals like this! . I don’t believe there is anything better than a high quality meal, with good company, good laughs, and some cold ones! . Who wants me share a meal together when I get back?! . My favorite is: Pulled Chicken, Sweet Potatoes, with Green beans 🤤🤤 . Tell me below what your favorite meal is! . . . . . . . #ntc #california #army #armylife #fieldtime #qualityfood #qualitytime #nomnom #feedme #foodisfuel

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There’s a new coach in the game. . Have y’all ever heard of Coach Toe-knee-hip? His nickname is Triple Extension 😂😂 . If y’all have ever done cleans at all then y’all know what I’m talking about, if not let me explain.... . So the concept of “triple Extension” occurs in 3 parts of your body that run up the kinetic chain, it starts in your toes, moves to your knees and then ends in your hips, the concept is to full extend all 3 in a very fast, explosive manner in order to maximize your clean efforts and weights. . As your complete or get into triple Extension your upper back to your heels should make the letter “c,” this occurs during triple Extension. . When you are doing this lift, which is very technical, start from the ground and work your way up the kinetic chain. . Cues are: 1) Toes (complete ankle extension) 2) Knees 3) Hips (fast hips) 4) High pull (from the elbows, think about elbowing your biggest enemy in the face) 5) Get under the bar! . As y’all can see, my hips are slow and pretty much non-existent and I don’t trust myself to get under the bar, yes I am working on it, but wooof lol it’s rough! . Yes, there are drills to work these specific elements to the hang or power clean! . I love to do these before my squats to get the blood pumping and get a good sweat going! . Today’s workout: • GHD Hamstring Curl (4x8) • Power Clean (4x6) (5 shown in video) • Front Squat (5, 5, 5, 5) • Hack Bar Deadlifts (3x8) • Weight Hip Thrusts (3x8) . Go ahead and bookmark this workout and video for help in the future, Tag myself and a friend when you do it! As always, let me know if you have any questions or need any help, I’m always here for you! (at Manhattan, Kansas)

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My new ride . Damn this thing is sexy 😍🙌 . What do y’all think? Do I look good on it? . Gotcha haha this isn’t mine!! . But, I am in the market for one and some tattoos so if y’all know somebody selling theirs or have any cool ideas, help ya boy out! . Thanks for crushing my shoulders and then letting me take a pic with your bike @ifbbmadu . . . . . . . #bikegang #ganggang🤘 #rideordie #motorcycle #crotchrocket #ijustwannagofast #ifyaaintfirstyourelast #vroomvroom #wheelie

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#trainingtiptuesday starts with tacos! . Ok 😅 maybe not! . But in all seriousness, your training goals and your efforts should have a solid nutrition plan to support your goals. . I had a conversation with a friend of mine who stated that they go up and down with their nutrition, some weeks are on point and other weeks are not! . Their problem was inconsistency due to NOT having a plan, not wanting to pay a lot of money a month for a plan, and not knowing where to start. . Here’s a great place to start, understanding the calorie content in each gram of macronutrients: 1️⃣ Protein = 4 cals/1g 2️⃣ Carbs = 4 cals/1g 3️⃣ Fat = 9 cals/1g 4️⃣ Alcohol = 7 cals/1g . Yes I know that alcohol isn’t a macro nutrient, but it’s a great thing to know as well. . Not that we know how many cals are in each gram of macronutrient, here’s what I want you to do for the next 7 to 14 days: • Track everything you eat and drink • Calculate all the macros for that 7 to 14 days • Look objectively at your total percentage of each macronutrient • Ask yourself honestly was it a good or bad week of eating • Send me a DM and we can chat about your adjustments! . Honestly, I’d love to help y’all as much as I can with your nutrition, but I figured this basic information could help a lot of you get started! . If y’all have any questions please don’t hesitate to reach out and DM me! . p.s. my back is feeling a lot better, I strained a muscle in my lower back, but it’s healing nicely! . . . . . . .

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A year ago I lost my best friend. . For those of you who were fortunate enough to have met Oscar, you know exactly what I mean. . He wasn’t just “another dog,” he wasn’t just “a yellow lab,” and he wasn’t just there for a “portion of our life.” . Oscar was different, he was touched the lives of everybody he met. He made everyone so happy. His kisses were the best. . I got Oscar as a present after my second knee surgery, I remember him when he was 11 weeks old sleeping on my chest while I laid on the couch in a full leg cast recovering from surgery. From that point on Oscar and I were inseparable. . He healed me emotionally, helped me get stronger physically, and I knew everyday I was coming home to him and no matter how bad my bad was he would be there to give me kisses, sulk with me, or make my day better. . He was so smart and could read my emotions when I was sad, mad, happy, or lonely. . Sadly, we found out he had cancer in his bones and bloodstream and it was eating away at his front paw. He had to put him down. That was one of the worst days of my life. . We cried as a family in the room where we watched him go. . His paw print and picture is still right next to my bed. . “If Love alone could keep you here, you would live forever.” . . . . . . . #oscar #mansbestfriend #imissyou #iloveyou

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#flashbackfriday . I checked an item off my bucket list 2 years ago when I went and swam with dolphins! . I’ve always wanted to do this! It was my last day on the trip so we did it! . I absolutely loved it! . I can’t wait to go back to Florida!! . . . . What’s an item on your bucket list? What’s stopping you from doing it? Drop a comment below! . . . . . #bucketlist #flashbackfridays # (at Florida)

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Ahhhh the sound of FREEDOM 🇺🇸

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Smashing this weeks goals like ⛳️ . We are almost halfway through the week, how’s this week been for you? . Notice a couple of things: 1) The setup - which is preparing you for success. How’s your preparation? Preparation in nutrition? Training? Reading? Planning ahead? . 2) Aggressive Patience - are you working your ass off with technique but also knowing that the process that’s time and lots and lots of effort. . 3) Execution - are you doing what you said you were going to? Are you giving 150% effort and going “balls to the wall.” . 4) Lastly, are you celebrating your victories...turn sound on! You have to celebrate the small wins and know that if you win enough of the small battles you will eventually win the war! . . Just some food for thought here! . Do some self-reflection and honestly assess yourself this week so far! . Let me know your thoughts in the comments please!!!! . . . . . . . . .

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Are you in or out? . Are you going to hold the rope or no? . We have a decision and you can’t be wish washy with it! . The question is simply: Are you in or out? . YES! That’s right we have another 8 week transPHORMation challenge, and I am SoOoOoOoOoOoO excited to work alongside and with you to help your reach your goals!! . Personalized meal plans, training plans, supplement plans, and 1 on 1 coaching and 24/7 access with me! Oh, did I mention it’s all for FREE also?!? Waiiiit, say what? . You bet! . I want to help you, teach you, coach you, and guide you to reach your goals with the potential to win $50,000, and you get it all for free, but there is a price. . The price is 8 weeks worth of sweat equity, proper nutrition, discipline, training, proper supplementation, and a positive attitude and some excitement for starting the process of changing your life! . So, the question remains: Are you in or out? . . Let’s get you started because I can’t wait to work with you and watch you grow! Send me a DM or an e-mail and I will give you all of the details! . . . . . .

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Suns out, guns out 😎 . On Saturdays you can catch me drinking my coffee slowly, at the pool, gun range, the gym, and with friends and family! . What do y’all do on Saturdays?!?!

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Take me back to Austin, TX with these boys! . I miss y’all! . . . . #goodmemories #daboys #austintexas (at Austin, Texas)

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Cardio or no cardio? . How many times a week? . What type of cardio? . How long? . There is a lot of conversation around this topic and honestly a lot of different answers also. . Personally, I’m a cardi-no type of guy 😆, meaning I don’t enjoy 45 minutes on a treadmill at a consistent speed. . What I do enjoy though is playing basketball and dunking on people, playing football, sports, sprints, circuits, and riding bike. . My answer to you is do what you enjoy, however your nutrition must match your goals! Also, you must understand at some point you are going to have to do things you don’t enjoy to get the results you want. . Do you have to do cardio everyday? Honestly, I don’t believe so! . I don’t believe you have to spend hours on hours slaving away on a treadmill and staring at the clock as the minutes slowly pass by. Also this has been proven to be a less effective way to burn fat, does it have its place? Absolutely! You just have to understand when and where! . What I recommend is HIIT training, 15 minutes-ish at max with a 1:1 or 1:2 work to rest ratio! I find it to be challenging but yet very effective also! . Is it ok to go on 3, 4, 5, 6 mile runs? Yes, I’d say you are crazy 😝 but that’s fine especially if enjoy running (I only run to food no where else 😂) . Do what you enjoy and what is the most sustainable for you because that will create a lifestyle change! But understand sometimes you have to do things that you don’t like! . Question: Do y’all like to do cardio? If so, what do you enjoy? Comment ⬇️

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7 . The amount of times that I failed this lift before I actually got it! . Swipe right to watch fail, fail, fail, fail, and fail some more before I finally get this lift. . I know this isn’t much and my technique is shit, so go easy on that! . As you can see with a lot of these attempts is that it’s mental for me, this goes back to my highest and college days, I COULD NEVER get past 225 for hang or power clean. . Point being: 1) FAIL FASTER 2) BELIEVE IN YOURSELF . . . . . . #saturdaysatthebar #mentalstrength #mindovermatter #pushthrough #stengthtraining #strengthandconditioning #powerclean #hangclean #technique

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Happy #fatlossfriday . I just want to hop on here quick and remind you guys that “training,” is only a small percentage of what it actually takes to reach your goals! . I had a great conversation with a friend of my today about nutrition and how to make small changes in order to reach your fitness goals. . Guys a quick tip to help you with your nutrition: 1) identify what your “performance,” is in...in the gym, sports, competitions, etc. 2) EAT to and for your performance!! 3) Time your meals around your performance! . A lot of you are doing the right things, but please don’t forget to eat whole food meals, eat protein, and move your carbs around your performance! . One of the biggest problems that I see is that people aren’t eating enough protein! Guys! Listen protein is good, but we need lean quality protein! . Disclaimer: over eating any macronutrient will make you fat! . Remember the Kcals for your Macros: 1) Protein 1g = 4 Kcal 2) Carbohydrate 1g = 4 Kcal 3) Fats 1g = 9 Kcal . . Question: Let’s help people....Whats the biggest nutritional mistake you made? & why? . If y’all would like some more tips on nutrition please DM me or e-mail me and I’d love to help you the best I can! . prattchampion@gmail.com . . . #fatloss #fatlossfriday #nutrition #nutritiontips #macros #protein #carbs #fats #fatburn #fat2fit #sportsnutrition

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I did a little back action today. . Most importantly I got some really good advice and cues from Zack, and @scottiesandbarbells ! . As you can hear them saying “hips, hips, hips!!!” “Stay tight!” . That’s because I have super slow hips and I need to work on that! . It is really nice to have a group of like minded friends who want to help you grow and you do the same for them! . This was my 2nd set of 405x3, so nothing crazy I know! . Goal is 500lbs deadlift! . . . . . #deadlifts #strength #hips #strengthgains #strengthandconditioning (at THE FOUNDATION)