💭 THE VOICE IN YOUR HEAD

Your TBT Rundown:

💭 TBT MOTIVATION

THE VOICE IN YOUR HEAD 🧠

Let me ask you something: How often does doubt creep in? 

That little voice in your head that whispers, “You can’t do this. You’re not ready. Why even try?”

I know that voice well.

It used to follow me everywhere—into the gym, onto the stage, even in the quiet moments when no one else was around.

It’s the kind of voice that can stop you before you even start, convincing you that you’re not enough.

But here’s the truth I’ve learned: Doubt isn’t your enemy—it’s your fuel.

The Power of Self-Doubt

Doubt shows up because it knows you’re about to do something that matters. It’s a signal that you’re stepping outside your comfort zone, into a space where growth happens. Instead of letting it hold you back, use it.

Let it sharpen your focus, strengthen your resolve, and remind you why you started in the first place.

The next time doubt whispers in your ear, don’t fight it.

Acknowledge it.

Then ask yourself: What if this voice is wrong? What if I’m more capable than I think?

What About You?

Right now, there might be something you’re holding back on because of doubt. A goal you haven’t chased, a challenge you haven’t taken, or a step you haven’t dared to make.

Let me tell you something: the only thing standing between you and success is your belief in yourself.

Every great achievement starts with a moment of doubt—but it’s what you do next that defines you.

Turn that doubt into fuel.

Take the first step, then the next, and keep going until the voice in your head has no choice but to believe in you.

Stay relentless, stay focused, and remember: doubt doesn’t define you—action does.

Your masterpiece is waiting.

Thoughts Become Things. 

💭 TBT WORKOUT

QUAD PUMP 101: KEG LEGS 💪

The quads are the foundation of leg strength, giving you the power to push, lift, and move with authority. Training them isn’t just about size—it’s about building strength, stability, and endurance that carries over to every part of your fitness journey.

Remember: Every rep is a step closer to mastering your foundation. Strong legs, strong body, strong mind.

1. Barbell Back Squat (4 sets, 8-10 reps)

The king of leg exercises. Position the barbell on your upper traps, squat down until your thighs are parallel to the floor, and drive back up through your heels. Focus on depth and control.
Your quads are the engine here—feel the power in every rep.

2. Bulgarian Split Squats (3 sets, 10-12 reps per leg)

Rest one foot on a bench behind you, hold dumbbells at your sides, and lower your body into a deep lunge. Keep your front knee aligned with your toes.
This movement isolates the quads while improving balance and stability.

3. Front Squat (4 sets, 6-8 reps)

Hold the barbell in the front rack position, with your elbows high and your core engaged. Focus on staying upright as you squat.
Front squats place extra emphasis on the quads, helping you build thickness and strength.

4. Hack Squat Machine (3 sets, 12-15 reps)

Use the hack squat machine to focus purely on your quads without worrying about balance. Keep your feet lower on the platform to maximize quad activation.
Push hard through the burn—this is where growth happens.

5. Walking Lunges (3 sets, 20 steps total)

Grab a pair of dumbbells and lunge forward with one leg, alternating as you walk. Keep your steps controlled and focus on driving through your front heel.
Every step builds strength and endurance for powerful, sculpted legs.

6. Leg Extensions (3 sets, 15-20 reps)

Finish with the leg extension machine to isolate the quads. Squeeze at the top of each rep and lower with control.
This finisher gives your quads the detailed look that reflects the work you’ve put in.

Why This Workout Works

This routine targets your quads from every angle, combining compound movements for strength with isolation exercises for definition. Every rep you perform builds the foundation of your lower body, giving you the power to move through life with confidence and control.

Attack this workout with focus, feel the burn in every movement, and let your legs tell the story of your effort.

💭 TBT POLL

RATE TODAY’S TBT