Weight: no scale Calories: 2387 Protein:150 Steps:9310 Work out: rest day On a 3 week vacation in Mallorca. Still maintaining good shape.

Shoulders are one of those muscle groups that can completely change the way your upper body looks, but there’s more to building them than pressing heavy weight and doing lateral raises. One area I think gets overlooked constantly is the rear delt. Most people naturally give their front delts plenty of work through bench pressing, incline pressing, and shoulder pressing. Then they’ll throw in some lateral raises for the side delts . Meanwhile, the rear delts get whatever is left over. Not today. We’re giving the rear delts some dedicated attention because developing all three heads is what gives your shoulders that full, rounded look from every angle. One other reminder: be careful with your shoulders. In my experience, the shoulder is one of those joints that can get tweaked pretty easily when you start combining heavy weight, excessive range of motion, and bad positioning. Don’t force a range just because you technically can. Don’t let your ego determine your weight. If something causes actual shoulder pain, change the weight, range, angle, or exercise instead of forcing it. COMMERCIAL GYM Seated Dumbbell Shoulder Press — 4 × 8 This is today’s primary compound movement and the exercise we’re tracking most closely for progressive overload. Use a controlled, comfortable range of motion. You don’t need to drop the dumbbells excessively deep at the bottom to make the movement effective. Keep your shoulders stable, control the eccentric, and press through a range that feels strong. If the bench has a tall backrest that interferes with your natural head and shoulder positioning, switch to a standing dumbbell press. Cable Lateral Raises — 3 × 12 Keep constant tension on the side delts. Lead with your elbows and don’t turn the movement into a shrug. Rear Delt Fly Machine — 4 × 12 Extra rear delt work today. Control the weight instead of throwing your arms backward. Think about spreading your arms apart and squeezing through the back of your shoulders. Face Pulls — 3 × 15

This one takes a little more prep, but it is absolutely worth it. Creamy tzatziki chicken paired with spicy harissa rice gives you a ton of flavor while still hitting 49g of protein for only 470 calories. Makes: 8 Meal Preps 📊 Macros Per Meal 🔥 470 Calories 💪 49g Protein 🍚 45g Carbs 🥑 11g Fat Calories-to-protein ratio: 9.6:1 ✅ Still under the 10:1 rule. Ingredients Tzatziki Chicken Chicken - 1,340g (48 oz) boneless, skinless chicken breast Marinade - 4–5 garlic cloves, grated - 1 tbsp dried oregano - 1 tbsp salt - 20g (1 tbsp) honey - 15g (1 tbsp) olive oil - 1 tbsp onion powder - 1 tsp black pepper Cornstarch Slurry — If Needed - 45g (3 tbsp) cornstarch - 45g (3 tbsp) water Tzatziki Sauce - 400g (1¾ cups) 0% Greek yogurt - 150g (½ cup) light sour cream - 1 cucumber - 1 tsp salt - Juice of 1 lemon - 15g (1 tbsp) olive oil - 1 tsp chopped dill - 2 tsp chopped chives - 1 tsp garlic powder - Dash of black pepper Harissa Spiced Rice - 420g (1¾ cups) jasmine rice - 15g (1 tbsp) olive oil - 2–3 garlic cloves, grated - 60g (4 tbsp) harissa - 15g (1 tbsp) tomato paste - Oregano, to taste - Salt, to taste - 910g (3¾ cups) chicken bone broth Instructions 1. Slow Cook the Chicken Add the chicken breast to your slow cooker. Add the grated garlic, oregano, salt, honey, olive oil, onion powder, and black pepper. Toss everything together until the chicken is evenly coated. Cover and cook: High: 2–3 hours Low: 3–4 hours Cook until the chicken is tender and fully cooked. 2. Make the Tzatziki Grate the cucumber and remove the seeds if necessary. Using a clean kitchen towel or cheesecloth, squeeze out as much water from the cucumber as possible. This helps keep the tzatziki thick and creamy. Combine the cucumber with the Greek yogurt, light sour cream, olive oil, salt, lemon juice, dill, chives, garlic powder, and black pepper. Mix until creamy and refrigerate until needed. 3. Make the Harissa Spiced Rice

If you could pick one airline or aviation job as your ultimate career destination, what would it be? Maybe it’s: • American • Delta • United • Southwest • FedEx or UPS • A major cargo operator • Corporate aviation • Fractional flying • International airline • Or maybe you’re already at your dream job 👀 Drop yours below 👇 Dream airline/job: What makes it your goal: It’ll be interesting to see where everyone in the Airline Pilot Performance community is trying to end up. ✈️

Daily Check-in, August 14th, 2026 Weight: no scale Calories: 1895 Protein: 167 Steps: 4,700 Workout: rest day Had an amazing breakfast in Guadalajara. It wasn’t quite 10:1 but I did my best!