Josh O'Neal: October Member of the Month

October 19, 2021
Josh O'Neal: October Member of the Month

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What brought you to enduraLAB? I have been wanting to get back into more athletic training for the last couple of years. My main focus for the last 8 years has been weight lifting/bodybuilding, and I knew my functional fitness was lacking. When everything shut down due to COVID I was left with no gym and limited equipment, and I knew I had to adapt my training to fit my circumstances. I started doing WODs and incorporating more conditioning into my training. When everything started to open back up, Michelle and I made the decision to join EnduraLAB, and we have been here for the last 4 months. 

What did your workout routine look like before joining the LAB? In the year leading up to joining EnduraLAB I had been experimenting with different training splits. I was working full body every day with specific emphasis on different primary exercises each day (low daily volume, high intensity, while keeping a high weekly frequency/volume per muscle group). During the shutdown I was working off of online WOD generators that would match my limited equipment as well as working through a pushup/pullup/situp program. I was at the point when we joined EnduraLAB where I was doing 10x10 pullups three days a week.

What healthy changes have you made since joining the LAB?  My nutrition has been pretty consistent over the last year. I was coming off of an intentional 20lb cut I had worked towards all of 2019, and my eating philosophy remains pretty consistent with that approach with minor adjustments. The biggest positive change I can identify would be embracing a program I have little direct control over. I am a pretty meticulous planner and I like to understand the philosophy of WHY I am doing certain things in my training. Opening my mind to a new set of programming and training has been beneficial for me, and is ultimately necessary for long term progression.

Tell us what you do outside of the LAB? I earned a PhD in Materials Science & Engineering from Texas A&M University in 2018, and I am currently a Sr. Material & Process Engineer at Lockheed Martin Aeronautics, Advanced Development Programs here in Fort Worth. I believe in balance of the mind/body/spirit, so I like to always be learning, adapting, and streamlining things in my life, a process that takes a lot of time and consistency. I read a lot of books on subjects that educate me on topics that interest me, which are usually centered around my faith. I am a follower of Jesus Christ, and that governs the direction of my life and the content of my convictions/beliefs. I also host a podcast called The Interim, which can be found on Spotify, Stitcher, and iTunes. I love hanging out with my wife and friends and just having good conversations. The most important things we develop in life are our relationships and the people in which we invest our time.

How have you grown as an athlete since joining the LAB? Brag a little. During the shutdown I attempted to start running (build-ups and sprints and some agility work) after years of neglecting it. I was absolutely ashamed of my inability to move well and my lack of conditioning. Since joining EnduraLAB, I recently ran a 5:56 mile. That is something I never thought I would do. I also just recently hit 315x3 on front squat, and I perceive that I am approaching 600+ on deadlift (something I have not done in 8+ years) and 385-400 on bench press. Having the ability to be strong AND move functionally well is something I value now more than I ever have since I stopped playing junior college baseball, and EnduraLAB has helped me take steps toward achieving this. I look forward to what the next several months will bring.

What is a goal you have set for yourself in the next 6 months?

My goals over the next 6 months include:

Pull 601 lb on deadlift

Bench Press 385 lb

Back Squat 425 lb

Row 500 m in less than 1 min 20 sec

What is your favorite enduraLAB event or program? So far, the 4th of July team workout, but I think the Night of the Living Deadlift event will be my favorite event of the year.

What advice would you have for a new person starting at enduraLAB? Ask a lot of questions, and trust the programming to do its job. Most importantly...GET AFTER IT.

Favorite cheat meal/restaurant in D/FW?

Double steak/chicken bowl from chipotle.


Ribeye Steak (rare)

Current read / podcast? I just finished listening to The Pilgrim's Progress by John Bunyan, and I plan on reading Expository Apologetics by Voddie Baucham next.

I listen to the Jocko Podcast, Jordan Peterson, and several other podcasts by pastors I have followed for years.

Pump up song? 

PR squat/DL: usually The Edge of Glory -- Lady Gaga


- Over my Head (Cable Car) -- A Day to Remember 

- Hungry -- Rob Bailey & the Hustle Standard

Any final words or thoughts? Thanks for running a quality gym with sound programming. Let's continue to GET SOME.

If you decide to check out my podcast, The Interim (Spotify, iTunes, or Stitcher), and you have any questions or want to talk about the content further, please don't hesitate to come talk to me at the gym or reach out on social media. I love to engage with people on meaningful topics, even if we disagree. Thank you!

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