Brent Richard

I miss my dad.

I worry I’ll forget what his voice sounds like. I listen to old voicemails like this because I’m so scared to forget.

Three years and I still cry. There’s this ache in my heart that hurts just as badly as the day I rushed home after getting the call that he was going.

I hope there is never a day where I don’t feel this way, because it reminds me of how I still have so much love for my dad.

This pain I feel is a reminder of all the love in me that doesn’t have anywhere to go now that he’s gone.

Fortunately I am the luckiest man in the world to have two children that I can pour all of that love into. A wife that I couldn’t imagine my life without. A mom that made her whole life about raising my brother and I.

The grief is my purpose. It’s my way of honoring my dad.

Even in his passing he is still leading me and showing me the man I am capable of becoming.

I love you so much, dad. I hope you’re proud.

Someday, hopefully a very long time from now, I look forward to telling you about all of these chapters of life you missed.

I’ll see you when I’m looking at you.

Dad like your life depends on it.

Be the best dad you can be

Fathers will understand.
Drop 1 - Coming next week.
Waitlist in bio

I love being a dad.

I eat the same thing every day but that won’t stop me from making full day of eating vlogs

(Idk what the total macros were plz forgive me)

for all of my supps (code: BRENTRICHARD to save at checkout)

What’s the best run/lift routine for a dad that doesn’t know where to start?

3 days lifting - Focused on strength progression/progression overload
3 days of cardio

Here’s how I would map it out:

*Check the link in my bio for a free strength progression that you can apply to the compounds below.

Accesories:
1st set - Work up to weight within the prescribed rep range. Effort should be close to failure.
2nd set - Rest 60-90 sec, lower weight 20%, do as many reps as possible

Monday:
Bench Press
Weighted Dips 2 x 10-12
Military Press 2 x 12-15
Barbell Row 2 x 8-10
Rear Delt Rows 2 x 15-20
Tricep Rope Pushdown 2 x 12-15

Tuesday: 20-30 min run (focus on zone 2 HR, don’t worry about mileage)
Add 5 mins each week.

Wednesday:
Squat
RDL 2 x 8-10
Hip Thrust 2 x 10-12
Pull ups 2 x 6-10
Lat Flyes 2 x 12-15
Leg curls 2 x 8-10

Thursday: 20-30 min run (focus on zone 2 HR, don’t worry about mileage)
Add 5 mins each week.

Friday:
Deadlift
Shrugs 2 x 12-15
Face pulls 2 x 12-15
Y Raise 2 x 8-10
DB Bulgarian Squats 2 x 10-12
Seated Incline DB curls 3 x 8-10

Saturday:
30-45 min run (focus on zone 2 HR, don’t worry about mileage)
Work up to 60 min.

Sunday: Rest / Active recovery

55 days without a rest day. Let’s see how long we can go.

5 lifts
30 miles ran
105 min on the bike

Lifts are all feeling great with solid AMRAPs across the board on compounds. 315 lbs on bench feels like a possibility in the next few weeks.

Was a lower mileage week since we’re going into a block that will clock weekly mileage in at just below 50. Pumped to dig deep for that.

LET’S HAVE AN AMAZING WEEK AHEAD 🤘🏻

15 hills I’ll die on.

1. I’d rather die knowing I failed than feel the regret of never trying at all.
2. You probably take it too easy on yourself. Most people do.
3. Integrity means doing the right thing when it costs you nothing. It’s rare to see these days.
4. Your wife should be pursued every day. Don’t be lazy.
5. Saying “no” is a muscle you need to train more.
6. The men you spend the most time with are the ceiling you’re building for yourself.
7. Being a parent is a privilege, not something you make self-deprecating jokes about all the time.
8. Daily self-affirmations and visualization will change your life if you take it seriously.
9. Complaining about your life while doing nothing to change it is a character flaw.
10. As a father, your health should be your #1 priority above anything else.
11. My kids will grow up knowing there are winners and losers. No participation trophies.
12. “You could be brilliant… but you’re a coward.” Have courage to act.
13. Have tunnel vision on your own life. Most people are playing pretend about how well they’re doing.
14. It’s cool to care. It’s cool to try hard. It’s cool to put yourself out there.
15. If you made it to the end of this list and were nodding your head — you’re my kind of person. Let’s win together.