PDoyle Fitness

PDoyle Fitness PDoyle's Fitness is about taking your body the distance through life with ease. With only 4-hours/ week

You will have the strength, endurance, stamina, and mobility to do the things you enjoy and more.

Mental Health is a safety control.Before the shift gets moving, take 90 seconds and run HALT:H — Hungry: Low fuel = low ...
01/29/2026

Mental Health is a safety control.

Before the shift gets moving, take 90 seconds and run HALT:

H — Hungry: Low fuel = low focus
A — Angry: Frustration turns into reactive decisions
L — Lonely: Isolation increases risk and silence
T — Tired: Fatigue hides in plain sight

This isn’t “soft.” It’s risk management—because most near misses start with distraction, rushing, or a short fuse.

I’m sharing a HALT Field Card crews can use in toolbox talks and pre-task briefs.

Comment “HALT” and I’ll send the PDF.
(If you need help right now: call/text 988 in the U.S., 24/7.)

01/10/2026

This weekend: Maltese progress. 💪

I added +10 lbs to the setup — which means 10 lbs less assistance and a whole lot more elbow demand.

Funny part? I barely warmed up. I just jumped in like, “boom… here we go.”
After about 4 sets, I knew it was time to level up… even though I still feel like an ungreased hinge trying to lock everything out.

The real battle is staying perfectly straight on straight arms + scap control, while keeping the body flat and horizontal.

And that’s what I love about calisthenics:
the mind–muscle connection, the tension, the tiny adjustments… and watching it all get cleaner over time.

Progress is progress. 🔥

12/28/2025

Core isn’t just “abs” — it’s your brace, control, and compression strength for everything from rings work to bar control.

Today we’re sharing some of our go-to core moves:

✅ L-Sit (floor/parallettes)
Builds compression, hip flexor strength, and total-body tension.

✅ L-Sit Push to V-Sit
Next-level control—think “pull ribs down, stay tall, don’t swing.”

✅ Toes-to-Bar
Core + grip + timing. Control the down, don’t just chase the top.

✅ L-Sit on Rings
Unstable = honest. Lock the shoulders down, keep the rings quiet.

✅ Ab Wheel
Anti-extension strength. Long body line, squeeze glutes, slow return.

✅ Front Lever on Forza
Pure midline strength—lats, core, and posterior chain working as one.

How we run it (quick session):
Pick 3–4 movements
2–4 sets each
Controlled reps or 10–20 sec holds
Rest 60–90 sec

If you want a 4-week progression (beginner → advanced) for these exact skills, comment “CORE” and I’ll drop it.

12/28/2025

Longest break from training I’ve had in 20 years… and I’m back in rebuild mode. 💪

Relearning the basics + adding new skills. Because why stop at typewriter pushups/pull-ups/dips when you can chase planche typewriter pushups on rings? 😅

Goal: off the ground by 2027.
Today: Level 1.
Let’s work. 👊.

12/26/2025

Working on my video editing skills today.

🚧😅 Scaffolding Hazards on the Jobsite… aka “The World’s Worst Escape Room”If your scaffold looks like this, it’s not a p...
12/18/2025

🚧😅 Scaffolding Hazards on the Jobsite… aka “The World’s Worst Escape Room”

If your scaffold looks like this, it’s not a platform — it’s a problem waiting to happen.

Here’s what this picture is screaming at us:
✅ Missing tags / no green tag = no climb
✅ Trip hazards everywhere = one step away from a fall
✅ Loose materials overhead = dropped-object danger
✅ Missing guardrails = fall exposure
✅ Load limits not posted / not followed = collapse risk
✅ Uneven footing / messy access = ankle breakers

Real talk: scaffolding is one of the fastest ways a “normal day” turns into an incident report.

Before anyone goes up:
🟢 Verify competent person inspection & tag
🟢 Ensure full guardrails/toeboards
🟢 Keep decks clean (no trash, no loose tools)
🟢 Secure materials + control drop zones
🟢 Confirm access + load limits

If you need help with scaffold inspections, competent person training, or jobsite safety support — message us. We’ll help you fix it before someone gets hurt.

Safety violations are expensive.But what’s really costly is the downtime, rework, and loss of trust that comes with them...
12/17/2025

Safety violations are expensive.

But what’s really costly is the downtime, rework, and loss of trust that comes with them.

I’ve seen it over and over on industrial and construction sites:

A “small” compliance miss turns into:
• Work stoppage and schedule slip
• Equipment and crew idle time
• Emergency corrective actions
• Documentation scramble
• Strained GC/owner relationships
• Higher insurance and future bid friction

And most of it is preventable.

The fix usually isn’t complicated — it’s disciplined ex*****on:
✅ Field-visible plans (not binder programs)
✅ Competent-person oversight that actually walks the work
✅ Pre-task planning that matches the real hazards (line-of-fire, energy, SIMOPS)
✅ Training + qualification that’s verified (not assumed)
✅ Proactive inspections with closeout ownership and due dates

At Premier Safety Resources (PSR), we help organizations close these gaps for less than what one violation can cost—while also improving productivity and jobsite stability.

If your 2026 workload is ramping up and you’re trying to keep projects moving without surprises, let’s talk.

Best Practices for Proper Nutrition to Build and Maintain Muscle MassTo support strength, recovery, and overall performa...
04/18/2025

Best Practices for Proper Nutrition to Build and Maintain Muscle Mass

To support strength, recovery, and overall performance—especially for physically demanding work—it’s essential to fuel your body with adequate protein.

Daily Protein Recommendation:
• 0.6 – 0.9 grams of protein per pound of body weight
(or 1.3 – 2.0 grams per kilogram)

This range supports muscle repair, lean mass development, and energy levels, particularly when combined with resistance training or labor-intensive activity.

Tips for Staying on Track:
• Include lean proteins at every meal (chicken, fish, eggs, beans, Greek yogurt, etc.)
• Stay hydrated—muscle tissue is over 70% water
• Balance your plate with fiber-rich carbs and healthy fats
• Spread protein intake throughout the day—not just at dinner
• Plan meals and snacks ahead of time to avoid processed, high-sugar foods

Whether you’re in the field, the gym, or the office—what you eat impacts how you perform

Training isn’t just about lifting; planning and calculating your one-rep max (1RM) is just as important. Understanding y...
02/09/2025

Training isn’t just about lifting; planning and calculating your one-rep max (1RM) is just as important. Understanding your capabilities through numbers is essential for those committed to serious growth.

Friday’s chin-up and dip performance showed solid progress, reinforcing the value of tracking output. If you don’t know your 60-70-80-90% effort levels, improvement becomes harder to measure beyond simply adding weight and reps.

Tempo is another crucial variable in training. Slow tempos increase intensity and stimulate muscle growth, while fast tempos enhance speed and power. Each method serves a purpose, and when integrated correctly into daily practice, training becomes more effective. Meanwhile, those who neglect structured progression face a constant uphill battle.

2005 was an unforgettable year—I spent my days navigating the Triangle of Death, constantly wondering when and where the...
02/02/2025

2005 was an unforgettable year—I spent my days navigating the Triangle of Death, constantly wondering when and where the next explosion would strike. Despite missing home, I was surrounded by the best people, who made this place feel both safer and like a second home.

01/19/2025

Back on track with AM and PM training! Finally squeezing in some solid core work today, aiming for a minimum of 1.5–2 hours of training per day to hit our weekly goal of 10–14 hours—and eventually get back to 15+ hours.

Today’s core session includes:
• L-Sit: Total of 2 minutes under tension
• Toes-to-Bar
• Ab Wheel Rollouts

Still recovering from neck and lower back pain, so I’m definitely feeling the pinch, but as they say—pain is just weakness leaving the body. Every step forward is progress, and I’m feeling stronger each day!

Let’s keep pushing! 💪.

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Webster, TX
77598

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