Sunday Sendoff #52: Just Lay the Next Brick

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Brickwall's Sunday Sendoff

Lately, I’ve been spending a lot of time thinking about the future.

My kids. Work. Entrepreneurship. Money. Relationships.

The problem with looking too far ahead is that eventually it becomes overwhelming.

Because there are too many unknowns. Too many variables. Too many things outside of your control.

And when that happens, it’s easy to freeze.

Easy to overthink. Easy to convince yourself that you need a perfect plan before you move forward.

But that’s not how things get built.

A wall isn’t built all at once. A house isn’t built all at once. A life isn’t built all at once.

It’s built one brick at a time.

One workout. One conversation. One job application. One client outreach. One good decision. One day.

That’s it.

This is Sunday Sendoff #52. Fifty-two consecutive weeks in the books. One full year is just around the corner.

That may sound like a lot, but it was accomplished the same way everything worthwhile is accomplished: one week at a time. Brick by brick.

You don’t need all the answers right now. You don’t need to know exactly where you’ll be a year from now.

You just need to lay the next brick.

Then do it again tomorrow.

And the day after that.

Eventually, you look back and realize you’ve built something pretty incredible.

Guiding Principle

When the future feels overwhelming, focus on the next brick.

Something to Ponder

What’s the next brick in your life right now? Not one way off in the future…the one right ahead of you?

See You In the Arena

This week is just about over. Next week is just about here. Let’s keep building.

Brick by brick.

Sonny the Alien: The Overwhelming Life

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Sonny the Alien

Earth Log Entry #23: Invisible Weight

Sonny and Vanessa sat curled up on the couch in the apartment, watching The Office.

Vanessa grabbed a chip and popped it into her mouth. “Where did Chad go again?”

Sonny didn’t look up from the TV. “He went up to his family’s cabin in Lutsen.”

Vanessa put the chip bowl on the coffee table. “Oh. Cool.”

After a minute or two of silence she turned to Sonny. “I cried in the bathroom at work today.”

Sonny looked over at her, concerned. “Why? Did someone hurt you?”

Vanessa chuckled. “No, no. Life just gets overwhelming sometimes.”

Sonny still had a concerned look on his face. “Overwhelming enough to bring you to tears?”

Vanessa nodded gently. “Yeah. Sometimes life just beats you into the ground.”

Sonny considered this. “But why would life beat you into the ground?”

Vanessa shrugged. “I don’t know. Stuff has to get done. And there’s so much stuff to do. Nobody cares if you’re happy or not.”

They both looked back at the TV and sat in silence for a while.

Sonny pointed to the TV. “These white collar office workers seem to be in the same plight as you.”

Vanessa laughed. “Exactly.”

Sonny turned to Vanessa and took her hand. “If anyone hurt you, I would handle them.”

Vanessa smiled and kissed him on the cheek. “I know you would, you big oaf.”

Sonny took out his Earth Log device and began typing.

Humans can carry invisible weight. I cannot see it, but it appears very heavy. Vanessa became emotional at work today despite having suffered no obvious injury. I will monitor the situation, and possibly investigate her boss.

One Year Later

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One year ago today, I hit publish on the first post on this website:

Building Muscle – What’s Going On Under the Hood? Why Can We Build Muscle? And How to Effectively Build It

It wasn’t perfect.

But it was live.

And that mattered.

Because nothing happens until you publish.

When I launched this site, it was mostly going to be about building muscle.

And it still is.

But over the last year, I’ve discovered that building muscle is really just one part of a much bigger project.

Building better humans.

Building stronger fathers.

Building stronger bodies.

Building stronger minds.

Building stronger communities.

Building stronger lives.

Over the last year, I’ve written about a lot of different things.

Building muscle.

Fatherhood.

Music.

Dating.

An alien learning Earth. 🤣

And much more.

But somehow, it’s all connected.

Because becoming a better human isn’t compartmentalized.

It’s holistic.

The biggest lesson?

Just start.

I’ve spent much of my life waiting.

Waiting for the perfect time.

The perfect situation.

The perfect business idea.

The perfect business name.

The perfect domain name.

But perfect doesn’t exist.

And I finally realize that.

Perfection is procrastination wearing a disguise.

So what’s next?

More getting better.

More writing.

More learning.

More growing.

More gym.

More running.

More fatherhood.

More becoming.

Brick by brick.

We’re just getting started.

What Should You Wear to the Gym?

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What Should Your Wear to the Gym?

You ever think about what you should wear to the gym?

Or do you just slap on baggy sweats, a band tee, and some sneakers and call it a day?

That’ll do the job.

But will it do the job well?

When it comes to gym clothes, we’re trying to accomplish two things:

Perform good. Look good.

First, the obvious.

Don’t wear:

  • Jeans
  • Boots
  • Dress clothes
  • Sandals and slides
  • Clothes that are extremely tight
  • Clothes that are extremely baggy
  • Tights or bike shorts as outerwear (just don’t do it…nobody wants to see that 🤣)

Perform Good

Your clothes should let you move.

Nothing restrictive.

Nothing that’s going to rip if you squat down, reach overhead, lunge, row, press, or deadlift.

Nothing that gets caught on equipment.

Honestly, you shouldn’t even notice your clothes while training. They should just be there.

Your shoes should be stable and protective.

No squishy marshmallow shoes (save those for running). No giant clunkers. No boots. No sandals or slides.

You should feel planted and locked in when you train.

Look Good

Don’t show up to the gym looking like a human duffle bag. Don’t look like a dork.

Your clothes should be clean. They should not smell like they’ve been living in your trunk since 2017.

Shorts should hit above the knee. Never below the knee.

Sweats should not be skin-tight. They should not be parachutes either. Same with t-shirts and hoodies.

Compression tops? Leave them at home unless you’re throwing on shoulder pads after bench pressing.

Tank tops and a-shirts are fine if the gym is warm, but they still need to fit right.

And try to coordinate colors at least somewhat. Don’t walk in looking like a smorgasbord of color.

Shoes, however, are where you can add a little flair. Be careful though.

Brickwall’s Gym Uniform

A fitted t-shirt (I like True Classic) or a tech tee (Nike or Under Armour). Black, white, gray, navy, olive, or sand.

Add a hoodie if it’s cold. Wear a tank top if it’s really hot. Same color palette.

Pair it with well-fitting shorts or joggers. Black or gray.

Finish it off with a solid pair of running shoes or training shoes. If it’s leg day, training shoes.

Easy.

Final Word

Perform good. Look good.

That’s the standard.

You can’t go wrong with a well-fitting t-shirt, hoodie, tank, or a-shirt.

Pair that with well-fitting shorts or sweats.

Put on solid, closed-toed shoes.

You’re good to go.

Simple. Clean. Functional.

Ready to get to work.

Sunday Sendoff #51: Rest

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Brickwall's Sunday Sendoff

I’ll be honest, I’m not naturally good at resting.

My default setting is action.

Train. Work. Write. Run. Build. Push.

If there’s something to do, I generally want to be doing it.

Lately, I’ve had my foot on the accelerator pretty hard.

And while there’s certainly a time for that, I’ve been reminded of something important:

Rest is necessary.

Not optional.

Necessary.

The funny thing about rest is that you can choose it willingly, or eventually your body, mind, or circumstances will choose it for you.

You can take a day off.

Or exhaustion will take one for you.

You can slow down for a weekend.

Or burnout will slow you down for much longer.

That’s why rest isn’t laziness.

It’s maintenance. It’s recovery. It’s preparation for the next push.

So if you’ve been grinding lately, give yourself permission to ease off the gas for a moment.

Take a day. Take a couple days.

Read a book. Take a nap. Go for a walk. Sit on the patio.

Tag in your inner Zen Slacker.

The work will still be there when you get back.

And when the tank is full again? When your energy returns? When the fire starts burning hot?

Push that accelerator down.

Build. Create. Train. Work. Go after it.

Just remember that even the hardest workers need a pit stop once in a while.

Guiding Principle

Take your rest, or it’ll take you.

Something to Ponder

When was the last time you truly rested? And what hobbies, interests, or simple pleasures have you been neglecting while you’ve been busy pushing?

See You In the Arena

This week is just about over. Next week is just about here. Let’s keep building.

Brick by brick.

Open, Hyphenated, and Closed

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I find the written word fascinating.

One aspect I’ve always found oddly interesting is compound nouns—specifically, whether they should be written open, hyphenated, or closed.

For example:

Kettlebell

Should it be:

  • Kettle bell
  • Kettle-bell
  • Kettlebell

Definitely kettlebell.

“Kettle bell” sounds like a bell that belongs to your kettle. “Kettle-bell” could work, but it just doesn’t look right to me.

Kettlebell wins.

And thankfully, the dictionary agrees.

It’s the same with words like:

  • Barbell
  • Dumbbell
  • Longboard
  • Skateboard

They’ve become such specific objects that separating the words almost weakens their meaning.

Another example:

Pull-up

Should it be:

  • Pull up
  • Pull-up
  • Pullup

I vote for pull-up.

“Pull up” feels too broad. It could mean pulling up a chair, pulling up weeds, pulling up a webpage, or pulling up to a stoplight.

A pull-up, however, is a very specific exercise.

The closed version, “pullup,” isn’t completely unreasonable, but it looks strange to me. Like it belongs in a completely different category of words.

So once again:

Pull-up wins.

The dictionary backs me up on this one, too.

The same goes for:

  • Push-up
  • Chin-up
  • Sit-up

Now let’s go the other direction.

Consider:

Peanut butter

Should it be:

  • Peanut butter
  • Peanut-butter
  • Peanutbutter

Only peanut butter looks right.

Even though it’s a specific thing, the open form somehow remains the most readable and natural.

The same applies to:

  • Coffee mug
  • Ice cream
  • Jumping jack
  • Swimming pool

And that’s where things get interesting.

There doesn’t seem to be a perfectly logical system that explains every compound noun.

Some become closed. Some stay hyphenated. Some remain open forever.

Language seems to decide collectively over time.

My theory?

The best version is usually the one that conveys meaning clearly, is easy to read, and simply looks right on the page.

Not a very scientific conclusion, I know.

But when it comes to compound nouns, sometimes aesthetics matter.

At the end of the day, I think you just have to take them on a word-by-word basis.

How to Learn to Love Leg Day…and Build T-Rex Legs

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How to Learn to Love Leg Day…and Build T-Rex Legs

I’ll admit it: in the past, legs were not always my favorite thing to train.

And I’ll admit something even worse…

There was a distant era where I may have even skipped leg day entirely. 🤣

Like most guys, I loved upper body training—especially arms. Honestly? I still prefer upper body work.

But over time, I completely changed my mindset about training legs.

Great Legs Look Incredible

This is the first thing I realized.

A muscular upper body matters, of course. Most guys want broad shoulders, a strong chest, thick arms, and a powerful back.

But muscular legs add another dimension to your physique.

They give you the look of a serious athlete. You notice a guy with great legs. You know he trains hard.

And when you combine strong legs with a solid core and upper body? That’s the complete package.

Whether you’re in the gym, at the beach, out hiking, or out with your lady—your legs add to your overall presence.

Beyond Aesthetics

Strong legs also help you in everyday life.

You can move better. Run faster. Carry heavy things easier. Be more athletic. And building stronger legs can help support and protect your knees and hips over time.

Strong legs make you more capable.

The Key? Find Movements You Actually Like

Something that helped me enjoy leg training more was finding movements that actually worked well for me.

I like:

  • Leg extensions
  • Leg curls
  • Hip thrusts
  • Split squats
  • Stiff-leg deadlifts
  • Kettlebell swings
  • Heel raises

Not every exercise works for every person. There’s no one-size-fits-all approach.

But when you find movements you enjoy and can progress on consistently, training becomes much more satisfying.

Example Leg Day

Full Gym:

  • Leg extension — 80 lbs x 12 x 4
  • Leg curl — 70 lbs x 12 x 4

Pro tip: Your strength in the leg curl should be relatively close to your strength in the leg extension. A massive imbalance between the quads and hamstrings can increase injury risk.

  • Barbell hip thrust — 95 lbs x 12 x 4
  • Goblet side lunge — 35 lbs x 12 (each side) x 4
  • Machine heel raise — 100 lbs x 12 x 4

Power finisher:

  • Kettlebell swings — 20 kg (44 lbs) x 10 x 4

Home:

  • Heel-elevated “sissy” squat (heel elevated on weight plate or block of wood) — 60 lbs x 12 x 4
  • Stiff-leg deadlift — 100 lbs x 12 x 4
  • Dumbbell hip thrust (bench, chair, or floor) — 50 lbs x 12 x 4
  • Goblet side lunge — 35 lbs x 12 (each side) x 4
  • Dumbbell heel raise (using a stair, plate, or block) — 100 lbs x 12 x 4

Power finisher:

  • Kettlebell or dumbbell swings — 20 kg (44 lbs) x 10 x 4

How Often Should You Train Legs?

Once a week is perfectly fine if you’re already highly active through running, cycling, hiking, sports, or physical work.

If you really want to bring your legs up? Hammer them twice a week.

Just be careful of overtraining.

Heavy leg training combined with lots of cardio and a physical job can beat your body down fast if recovery isn’t on point.

Believe in the Wheels

Become a believer in leg training, gentlemen.

They’re not just for the ladies. 😆

Give them the attention they deserve, and your physique—and athleticism—will go to another level.

Sunday Sendoff #50: Be Grateful, But Not Complacent

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Brickwall's Sunday Sendoff

You may have a lot.

You may not have much.

Either way, you need to be thankful for what you have.

Because it’s easy to focus on what you don’t have.

To scroll through other people’s lives. To compare. To feel behind. To think life handed somebody else a better deck.

That mindset leads nowhere good.

It breeds resentment. Bitterness. Misery.

But on the flip side, gratitude doesn’t mean complacency.

It doesn’t mean settling. It doesn’t mean shutting off ambition and pretending you don’t want more out of life.

There’s a balance to strike.

You should be able to look around and say:

“Yeah, I’m doing pretty good.”

While also saying:

“But I can still do better.”

That’s healthy. That’s growth.

That’s the way we live life.

Be grateful for where you are—while still building toward where you want to go.

Guiding Principle

Be grateful for what you have. But don’t get complacent.

Something to Ponder

What do you already have in your life that you’ve started taking for granted?

See You In the Arena

This week is just about over. Next week is just about here. Let’s keep building.

Brick by brick.