Put Forth Effort

Built by Effort. Driven by Purpose.

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I’m ZB — fueled by movement, good coffee, and the joy of lifting others up. Every day is a chance to grow, inspire, and put forth effort.

  • Workout of the Day 4/17/25

    “Consistency is better than perfection”

    Shoulder Day

    Warm Up 

    – Assault bike – 5 min 

    – Backwards treadmill walk – 10 min

    Core Training (focus on contraction)

    2 rounds of : 

    – 50 stick twist 

    – 50 stick side bends 

    – 25 reverse crunches 

    – 10 leg raises

    – 50 ankle taps

    – 50 flutter kicks 

    – 10 ab wheel 

    Rear Delt machine 

    12@85lbs

    12@100

    12@115

    12@130

    12@145

    Seated DB shoulder press

    12@50lbs 

    12@60

    10@70

    8@80

    DB lat raises

    15@20lbs 

    12@25

    12@30

    10@35

    10@40

    Alt. DB front raises 

    12@15lbs

    12@20

    12@25

    12@30

    Seated DB Bent Over Rear Delt Raises 

    20@20lbs 

    20@25

    15@30

    12@35

    Cable single arm side lat raises 

    15@10lbs 

    12@15

    12@20

    12@25

    Cable Rope Face pulls 

    15@85lbs 

    12@100

    12@115

    12@130

    DB shrugs 

    40@80lbs

    31@85

    20@90

    20@95

    20@100

    Accessory Work

    Hammer curls 

    3×12@30lbs

    Ez bar curls 

    3×12@50lbs 

  • What “Put Forth Effort” Means to Me

    Put Forth Effort (PFE) is more than just a phrase—it’s a mindset, a lifestyle, and a daily commitment to becoming your best self. It’s about setting goals that matter to you, waking up each day with intention, and putting in the work—no matter how big or small the task may seem.

    Whether you’re chasing a dream, building discipline, or striving toward a personal milestone, PFE is a reminder that real progress doesn’t come overnight—it comes from consistent, focused effort over time. It’s about showing up, doing the little things with purpose, and trusting that the process will lead you where you’re meant to go.

    This brand and blog were created to serve as a source of motivation, growth, and purpose. No matter your path—sports, fitness, school, career, parenting, or personal development—success begins when you decide to give your best, every single day. That’s what Put Forth Effort stands for.

    My hope is that something here sparks inspiration within you—to take control of your life, to pursue what sets your soul on fire, and to give your absolute best in all that you do. You are worthy of greatness. You are capable of extraordinary things.

    The Journey is in the Process!

    -ZB

  • Workout of the Day 4/16/25

    Upper Chest & Tricep Emphasis

    Warm up 

    – Assault bike – 10 min 

    Stretch

    Core Training (Focus on the contraction)

    2 rounds of : 

    – 50 stick twist 

    – 50 stick side bends 

    – 25 reverse crunches 

    – 10 leg raises

    – 50 ankle taps

    – 50 flutter kicks 

    – 10 ab wheel reps

    Cable cross overs 

    20@20lbs

    15@23

    12@27

    12@30

    Incline bench press 

    10@135lbs 

    8@165

    5@185

    3@205

    3×1@225

    5@185

    Incline DB bench press 

    15@50lbs

    12@60

    10@70

    8@80

    6@90

    Smith machine – incline bench press 

    12@135lbs

    8@185

    8@205

    6@225 (failed 3 reps) 

    Cable bar push downs 

    15@85lbs 

    12@100

    12@115

    DB overhead tricep ext 

    4×12@40lbs 

    Cable rope tricep ext 

    4×12@70lbs

    #PutForthEffort #PFE #Consistency #Grit #Passion #Drive

  • The Evolution Begins

    Perfection can wait—consistency can’t. Start today. Show up daily. Watch your life change. #PutForthEffort