{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":38.97,"endTime":42.372,"body":"What is going on guys? Happy"},{"speaker":"[Aaron Straker]","startTime":38.97,"endTime":42.372,"body":"Tuesday. Welcome back to another episode of"},{"speaker":"[Aaron Straker]","startTime":42.512,"endTime":46.555,"body":"Eat, Train, Prosper. Today"},{"speaker":"[Aaron Straker]","startTime":42.512,"endTime":46.555,"body":"is Brian and myself, and we are going to talk"},{"speaker":"[Aaron Straker]","startTime":46.595,"endTime":51.438,"body":"about Brian's culmination of"},{"speaker":"[Aaron Straker]","startTime":46.595,"endTime":51.438,"body":"his six months training experiment where he"},{"speaker":"[Aaron Straker]","startTime":51.617999999999995,"endTime":55.881,"body":"only trained his left arm and"},{"speaker":"[Aaron Straker]","startTime":51.617999999999995,"endTime":55.881,"body":"did not do any training on his right arm, and"},{"speaker":"[Aaron Straker]","startTime":55.981,"endTime":60.204,"body":"some of the interesting findings"},{"speaker":"[Aaron Straker]","startTime":55.981,"endTime":60.204,"body":"that have come out of the back of that. And"},{"speaker":"[Aaron Straker]","startTime":60.224,"endTime":63.506,"body":"then we're also going to kind"},{"speaker":"[Aaron Straker]","startTime":60.224,"endTime":63.506,"body":"of just have a little bit of a conversation"},{"speaker":"[Aaron Straker]","startTime":63.626,"endTime":67.729,"body":"around quantifying volume in"},{"speaker":"[Aaron Straker]","startTime":63.626,"endTime":67.729,"body":"some of our recommendations and approaches"},{"speaker":"[Aaron Straker]","startTime":67.789,"endTime":70.834,"body":"and how we personally think"},{"speaker":"[Aaron Straker]","startTime":67.789,"endTime":70.834,"body":"do that there, and some of the caveats and"},{"speaker":"[Aaron Straker]","startTime":70.854,"endTime":73.9,"body":"things to pay attention to"},{"speaker":"[Aaron Straker]","startTime":70.854,"endTime":73.9,"body":"with that. But before"},{"speaker":"[Bryan Boorstein]","startTime":73.75,"endTime":74.03,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":73.92,"endTime":74.201,"body":"we jump"},{"speaker":"[Bryan Boorstein]","startTime":74.09,"endTime":74.45,"body":"I guess"},{"speaker":"[Aaron Straker]","startTime":74.221,"endTime":74.80199999999999,"body":"into the topic,"},{"speaker":"[Bryan Boorstein]","startTime":74.53,"endTime":75.07,"body":"I'll"},{"speaker":"[Aaron Straker]","startTime":74.88300000000001,"endTime":75.344,"body":"as always,"},{"speaker":"[Bryan Boorstein]","startTime":75.411,"endTime":75.731,"body":"start"},{"speaker":"[Aaron Straker]","startTime":75.464,"endTime":75.86500000000001,"body":"Brian,"},{"speaker":"[Bryan Boorstein]","startTime":75.751,"endTime":76.071,"body":"with the"},{"speaker":"[Aaron Straker]","startTime":75.985,"endTime":76.225,"body":"can you"},{"speaker":"[Bryan Boorstein]","startTime":76.231,"endTime":76.37100000000001,"body":"one"},{"speaker":"[Aaron Straker]","startTime":76.245,"endTime":76.386,"body":"kick"},{"speaker":"[Bryan Boorstein]","startTime":76.411,"endTime":76.551,"body":"that"},{"speaker":"[Aaron Straker]","startTime":76.426,"endTime":76.686,"body":"us off"},{"speaker":"[Bryan Boorstein]","startTime":76.59100000000001,"endTime":76.75200000000001,"body":"would"},{"speaker":"[Aaron Straker]","startTime":76.706,"endTime":76.827,"body":"with"},{"speaker":"[Bryan Boorstein]","startTime":76.77199999999999,"endTime":76.872,"body":"be"},{"speaker":"[Aaron Straker]","startTime":76.86699999999999,"endTime":77.027,"body":"some"},{"speaker":"[Bryan Boorstein]","startTime":76.912,"endTime":77.432,"body":"the elephant"},{"speaker":"[Aaron Straker]","startTime":77.107,"endTime":77.548,"body":"updates"},{"speaker":"[Bryan Boorstein]","startTime":77.47200000000001,"endTime":77.672,"body":"in the"},{"speaker":"[Aaron Straker]","startTime":77.628,"endTime":77.929,"body":"please?"},{"speaker":"[Bryan Boorstein]","startTime":77.712,"endTime":81.61500000000001,"body":"room if you're watching on"},{"speaker":"[Bryan Boorstein]","startTime":77.712,"endTime":81.61500000000001,"body":"YouTube, which is that Brian is wearing glasses"},{"speaker":"[Bryan Boorstein]","startTime":81.655,"endTime":86.938,"body":"right now. And these are"},{"speaker":"[Bryan Boorstein]","startTime":81.655,"endTime":86.938,"body":"actually blue light blocking glasses. They're"},{"speaker":"[Bryan Boorstein]","startTime":86.958,"endTime":91.561,"body":"not like really smart, intelligent"},{"speaker":"[Bryan Boorstein]","startTime":86.958,"endTime":91.561,"body":"glasses, although they do maybe make me look"},{"speaker":"[Bryan Boorstein]","startTime":91.581,"endTime":97.565,"body":"a little bit smarter. I'm"},{"speaker":"[Bryan Boorstein]","startTime":91.581,"endTime":97.565,"body":"not really sure. But essentially at the beginning"},{"speaker":"[Bryan Boorstein]","startTime":97.625,"endTime":98.586,"body":"of the updates"},{"speaker":"[Bryan Boorstein]","startTime":103.65,"endTime":107.472,"body":"through our updates really"},{"speaker":"[Bryan Boorstein]","startTime":103.65,"endTime":107.472,"body":"quickly because we had a big bulk of show content"},{"speaker":"[Bryan Boorstein]","startTime":107.492,"endTime":112.475,"body":"to get to. But I briefly"},{"speaker":"[Bryan Boorstein]","startTime":107.492,"endTime":112.475,"body":"mentioned that I'd been having headaches. And"},{"speaker":"[Bryan Boorstein]","startTime":112.515,"endTime":116.938,"body":"so I figure this is an opportunity"},{"speaker":"[Bryan Boorstein]","startTime":112.515,"endTime":116.938,"body":"to expand on that. And then I see that you"},{"speaker":"[Bryan Boorstein]","startTime":116.998,"endTime":121.481,"body":"have headaches in your notes"},{"speaker":"[Bryan Boorstein]","startTime":116.998,"endTime":121.481,"body":"as well. So we could just call this episode"},{"speaker":"[Bryan Boorstein]","startTime":121.521,"endTime":124.884,"body":"like headaches and things"},{"speaker":"[Bryan Boorstein]","startTime":121.521,"endTime":124.884,"body":"like that, but we're not going to do that."},{"speaker":"[Bryan Boorstein]","startTime":125.944,"endTime":133.149,"body":"Anyway, so my headaches basically"},{"speaker":"[Bryan Boorstein]","startTime":125.944,"endTime":133.149,"body":"started the day or two before I left San Diego."},{"speaker":"[Bryan Boorstein]","startTime":133.81,"endTime":140.994,"body":"been about three weeks of"},{"speaker":"[Bryan Boorstein]","startTime":133.81,"endTime":140.994,"body":"this. And at first, it felt like the kind of"},{"speaker":"[Bryan Boorstein]","startTime":141.014,"endTime":143.776,"body":"headache, you know, in the"},{"speaker":"[Bryan Boorstein]","startTime":141.014,"endTime":143.776,"body":"back of the head where you just sleep wrong"},{"speaker":"[Bryan Boorstein]","startTime":143.836,"endTime":146.938,"body":"and you have a crink in your"},{"speaker":"[Bryan Boorstein]","startTime":143.836,"endTime":146.938,"body":"neck. And like, usually, you know, if you take"},{"speaker":"[Bryan Boorstein]","startTime":146.958,"endTime":150.481,"body":"an ibuprofen or you go through"},{"speaker":"[Bryan Boorstein]","startTime":146.958,"endTime":150.481,"body":"half your day, it kind of dissipates and then"},{"speaker":"[Bryan Boorstein]","startTime":150.601,"endTime":155.364,"body":"everything's good from there."},{"speaker":"[Bryan Boorstein]","startTime":150.601,"endTime":155.364,"body":"So that's what I assumed it was. And that's"},{"speaker":"[Bryan Boorstein]","startTime":155.424,"endTime":160.948,"body":"how I handled it. And then"},{"speaker":"[Bryan Boorstein]","startTime":155.424,"endTime":160.948,"body":"it just never went away. And it kind of continued"},{"speaker":"[Bryan Boorstein]","startTime":163.95,"endTime":170.134,"body":"Um, and then just continued"},{"speaker":"[Bryan Boorstein]","startTime":163.95,"endTime":170.134,"body":"when I was, was back here as well. And I really"},{"speaker":"[Bryan Boorstein]","startTime":170.174,"endTime":174.997,"body":"had no idea what it could"},{"speaker":"[Bryan Boorstein]","startTime":170.174,"endTime":174.997,"body":"be from. I had a couple ideas, um, but it was"},{"speaker":"[Bryan Boorstein]","startTime":175.057,"endTime":180.921,"body":"really like this constant"},{"speaker":"[Bryan Boorstein]","startTime":175.057,"endTime":180.921,"body":"chronic pain in the back of my head that would"},{"speaker":"[Bryan Boorstein]","startTime":181.001,"endTime":184.764,"body":"switch sides and then kind"},{"speaker":"[Bryan Boorstein]","startTime":181.001,"endTime":184.764,"body":"of like wrap around the head to the front."},{"speaker":"[Bryan Boorstein]","startTime":185.484,"endTime":190.007,"body":"And everything on the internet"},{"speaker":"[Bryan Boorstein]","startTime":185.484,"endTime":190.007,"body":"said it was tension headache of some sort."},{"speaker":"[Bryan Boorstein]","startTime":190.227,"endTime":196.792,"body":"Um, and so I just, I really"},{"speaker":"[Bryan Boorstein]","startTime":190.227,"endTime":196.792,"body":"didn't know what to do. I ended up taking ibuprofen"},{"speaker":"[Bryan Boorstein]","startTime":196.852,"endTime":200.854,"body":"for multiple days, probably"},{"speaker":"[Bryan Boorstein]","startTime":196.852,"endTime":200.854,"body":"like seven to 10 days before I was like, you"},{"speaker":"[Bryan Boorstein]","startTime":200.874,"endTime":203.996,"body":"know what, I gotta stop taking"},{"speaker":"[Bryan Boorstein]","startTime":200.874,"endTime":203.996,"body":"ibuprofen because this shit is not good for"},{"speaker":"[Bryan Boorstein]","startTime":204.036,"endTime":208.86,"body":"me. And I just need to deal"},{"speaker":"[Bryan Boorstein]","startTime":204.036,"endTime":208.86,"body":"with these headaches and see if they go away."},{"speaker":"[Bryan Boorstein]","startTime":210.961,"endTime":216.605,"body":"And just in the last few"},{"speaker":"[Bryan Boorstein]","startTime":210.961,"endTime":216.605,"body":"days, I think I've finally found some clarity"},{"speaker":"[Bryan Boorstein]","startTime":216.705,"endTime":221.648,"body":"on it. So over the weekend,"},{"speaker":"[Bryan Boorstein]","startTime":216.705,"endTime":221.648,"body":"I didn't do much computer work. I was out and"},{"speaker":"[Bryan Boorstein]","startTime":221.688,"endTime":227.332,"body":"about doing things day where"},{"speaker":"[Bryan Boorstein]","startTime":221.688,"endTime":227.332,"body":"I had no headaches at all. And then the next"},{"speaker":"[Bryan Boorstein]","startTime":227.372,"endTime":233.556,"body":"day, yesterday was Monday,"},{"speaker":"[Bryan Boorstein]","startTime":227.372,"endTime":233.556,"body":"I had a big workday and a lot of computer stuff,"},{"speaker":"[Bryan Boorstein]","startTime":233.596,"endTime":237.999,"body":"I had to update Instagram"},{"speaker":"[Bryan Boorstein]","startTime":233.596,"endTime":237.999,"body":"with my one arm training experiment stuff."},{"speaker":"[Bryan Boorstein]","startTime":238.82,"endTime":242.682,"body":"And as soon like I worked"},{"speaker":"[Bryan Boorstein]","startTime":238.82,"endTime":242.682,"body":"out in the morning and no headache. And then"},{"speaker":"[Bryan Boorstein]","startTime":242.722,"endTime":247.425,"body":"as soon as I got to the computer"},{"speaker":"[Bryan Boorstein]","startTime":242.722,"endTime":247.425,"body":"and started working, the headache came like"},{"speaker":"[Bryan Boorstein]","startTime":247.525,"endTime":253.85,"body":"full force. And so I stopped"},{"speaker":"[Bryan Boorstein]","startTime":247.525,"endTime":253.85,"body":"working, I went for a walk and the That is"},{"speaker":"[Bryan Boorstein]","startTime":253.89,"endTime":260.81399999999996,"body":"interesting. So I came back"},{"speaker":"[Bryan Boorstein]","startTime":253.89,"endTime":260.81399999999996,"body":"and mentioned the headaches to Laura, our Paragon,"},{"speaker":"[Bryan Boorstein]","startTime":261.094,"endTime":266.71799999999996,"body":"you know, director of operations."},{"speaker":"[Bryan Boorstein]","startTime":261.094,"endTime":266.71799999999996,"body":"And she was like, you try wearing blue blight"},{"speaker":"[Bryan Boorstein]","startTime":266.75800000000004,"endTime":271.341,"body":"blockers while you work and"},{"speaker":"[Bryan Boorstein]","startTime":266.75800000000004,"endTime":271.341,"body":"see if it helps. I had already been thinking"},{"speaker":"[Bryan Boorstein]","startTime":271.381,"endTime":275.664,"body":"for the last few days prior"},{"speaker":"[Bryan Boorstein]","startTime":271.381,"endTime":275.664,"body":"to that, that maybe the issue was a result"},{"speaker":"[Bryan Boorstein]","startTime":275.704,"endTime":280.147,"body":"of some vision things, because"},{"speaker":"[Bryan Boorstein]","startTime":275.704,"endTime":280.147,"body":"it's right around 40 that people in general"},{"speaker":"[Bryan Boorstein]","startTime":280.187,"endTime":280.387,"body":"tend"},{"speaker":"[Bryan Boorstein]","startTime":283.65,"endTime":287.112,"body":"glasses or something like"},{"speaker":"[Bryan Boorstein]","startTime":283.65,"endTime":287.112,"body":"that. And I've had perfect eyes my whole life,"},{"speaker":"[Bryan Boorstein]","startTime":287.212,"endTime":292.095,"body":"but I thought it was probably"},{"speaker":"[Bryan Boorstein]","startTime":287.212,"endTime":292.095,"body":"related to vision. So I started calling optometrists"},{"speaker":"[Bryan Boorstein]","startTime":292.135,"endTime":297.199,"body":"and making appointments and"},{"speaker":"[Bryan Boorstein]","startTime":292.135,"endTime":297.199,"body":"stuff like that. And so the blue light blockers"},{"speaker":"[Bryan Boorstein]","startTime":297.219,"endTime":302.042,"body":"helped yesterday. I don't"},{"speaker":"[Bryan Boorstein]","startTime":297.219,"endTime":302.042,"body":"know if I can give 100% full credit to that."},{"speaker":"[Bryan Boorstein]","startTime":302.142,"endTime":307.325,"body":"I also started doing something"},{"speaker":"[Bryan Boorstein]","startTime":302.142,"endTime":307.325,"body":"that Kim suggested, which was the 2020 rules."},{"speaker":"[Bryan Boorstein]","startTime":307.345,"endTime":312.709,"body":"So every 20 minutes you look"},{"speaker":"[Bryan Boorstein]","startTime":307.345,"endTime":312.709,"body":"20 feet away for 20 seconds while you're working."},{"speaker":"[Bryan Boorstein]","startTime":314.17,"endTime":318.973,"body":"And I did that and I have"},{"speaker":"[Bryan Boorstein]","startTime":314.17,"endTime":318.973,"body":"the blue light blockers and Overall, the headache"},{"speaker":"[Bryan Boorstein]","startTime":318.993,"endTime":324.076,"body":"was fine yesterday and so"},{"speaker":"[Bryan Boorstein]","startTime":318.993,"endTime":324.076,"body":"far this morning before this podcast. It's"},{"speaker":"[Bryan Boorstein]","startTime":324.096,"endTime":330.801,"body":"been fine So I guess the"},{"speaker":"[Bryan Boorstein]","startTime":324.096,"endTime":330.801,"body":"end result is I still don't know I'm also not"},{"speaker":"[Bryan Boorstein]","startTime":330.821,"endTime":334.744,"body":"wearing a hat because part"},{"speaker":"[Bryan Boorstein]","startTime":330.821,"endTime":334.744,"body":"of me thought that maybe it was the constriction"},{"speaker":"[Bryan Boorstein]","startTime":334.784,"endTime":339.467,"body":"of the hat around my head"},{"speaker":"[Bryan Boorstein]","startTime":334.784,"endTime":339.467,"body":"That was also potentially causing the headaches"},{"speaker":"[Bryan Boorstein]","startTime":340.007,"endTime":344.81,"body":"So I'm taking like this multi-pronged"},{"speaker":"[Bryan Boorstein]","startTime":340.007,"endTime":344.81,"body":"approach of blue blue light blockers being"},{"speaker":"[Bryan Boorstein]","startTime":344.85,"endTime":349.534,"body":"cognizant of my computer"},{"speaker":"[Bryan Boorstein]","startTime":344.85,"endTime":349.534,"body":"work, not wearing a hat, and then ultimately"},{"speaker":"[Bryan Boorstein]","startTime":349.574,"endTime":355.318,"body":"gonna make an optometrist"},{"speaker":"[Bryan Boorstein]","startTime":349.574,"endTime":355.318,"body":"appointment too. But my headaches tend to get"},{"speaker":"[Bryan Boorstein]","startTime":355.378,"endTime":359.881,"body":"better when I work out or"},{"speaker":"[Bryan Boorstein]","startTime":355.378,"endTime":359.881,"body":"move. Obviously if it's related to the computer"},{"speaker":"[Bryan Boorstein]","startTime":359.921,"endTime":364.925,"body":"then that would make sense."},{"speaker":"[Bryan Boorstein]","startTime":359.921,"endTime":364.925,"body":"Whereas it seems like your headaches are the"},{"speaker":"[Bryan Boorstein]","startTime":365.005,"endTime":368.988,"body":"opposite of that. So before"},{"speaker":"[Bryan Boorstein]","startTime":365.005,"endTime":368.988,"body":"I jump into my rest of my updates, let's stay"},{"speaker":"[Bryan Boorstein]","startTime":369.028,"endTime":371.409,"body":"on the theme of headaches"},{"speaker":"[Bryan Boorstein]","startTime":369.028,"endTime":371.409,"body":"and jump over to you here."},{"speaker":"[Aaron Straker]","startTime":379.111,"endTime":383.914,"body":"It seems so silly because I"},{"speaker":"[Aaron Straker]","startTime":379.111,"endTime":383.914,"body":"don't get headaches. The only times that I"},{"speaker":"[Bryan Boorstein]","startTime":383.89,"endTime":384.132,"body":"Yep,"},{"speaker":"[Aaron Straker]","startTime":383.954,"endTime":384.674,"body":"can remember"},{"speaker":"[Bryan Boorstein]","startTime":384.172,"endTime":384.879,"body":"same. No, same"},{"speaker":"[Aaron Straker]","startTime":384.754,"endTime":384.995,"body":"actually"},{"speaker":"[Bryan Boorstein]","startTime":384.899,"endTime":385.0,"body":"with"},{"speaker":"[Aaron Straker]","startTime":385.015,"endTime":385.235,"body":"having"},{"speaker":"[Bryan Boorstein]","startTime":385.02,"endTime":385.283,"body":"me. I"},{"speaker":"[Aaron Straker]","startTime":385.275,"endTime":385.635,"body":"headaches"},{"speaker":"[Bryan Boorstein]","startTime":385.323,"endTime":385.706,"body":"never get a"},{"speaker":"[Aaron Straker]","startTime":385.675,"endTime":385.775,"body":"in"},{"speaker":"[Bryan Boorstein]","startTime":385.727,"endTime":385.949,"body":"me there."},{"speaker":"[Aaron Straker]","startTime":386.215,"endTime":392.78,"body":"years have been like, I'm hung"},{"speaker":"[Aaron Straker]","startTime":386.215,"endTime":392.78,"body":"over. Literally, that's it. Or something might"},{"speaker":"[Aaron Straker]","startTime":392.8,"endTime":398.063,"body":"have been I ended up really"},{"speaker":"[Aaron Straker]","startTime":392.8,"endTime":398.063,"body":"dehydrated from a travel day or literally isolated"},{"speaker":"[Aaron Straker]","startTime":398.123,"endTime":405.368,"body":"sort of things. Last Monday,"},{"speaker":"[Aaron Straker]","startTime":398.123,"endTime":405.368,"body":"so now a week, eight days ago,"},{"speaker":"[Aaron Straker]","startTime":409.051,"endTime":411.892,"body":"I'm hitting my top set of the"},{"speaker":"[Aaron Straker]","startTime":409.051,"endTime":411.892,"body":"hack squat. Warming up feels perfectly fine."},{"speaker":"[Aaron Straker]","startTime":412.113,"endTime":415.375,"body":"I get like three reps into"},{"speaker":"[Aaron Straker]","startTime":412.113,"endTime":415.375,"body":"my top set and like splitting head and head"},{"speaker":"[Aaron Straker]","startTime":415.395,"endTime":417.516,"body":"just starts pounding in the"},{"speaker":"[Aaron Straker]","startTime":415.395,"endTime":417.516,"body":"middle of it,"},{"speaker":"[Bryan Boorstein]","startTime":417.591,"endTime":417.716,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":418.997,"endTime":422.299,"body":"which sucks because obviously"},{"speaker":"[Aaron Straker]","startTime":418.997,"endTime":422.299,"body":"already feels like shit to begin with. When"},{"speaker":"[Aaron Straker]","startTime":422.319,"endTime":426.022,"body":"you're in like the middle of"},{"speaker":"[Aaron Straker]","startTime":422.319,"endTime":426.022,"body":"a heavy set. So just like push through and"},{"speaker":"[Aaron Straker]","startTime":426.062,"endTime":431.065,"body":"then like with each set they"},{"speaker":"[Aaron Straker]","startTime":426.062,"endTime":431.065,"body":"just kept getting worse. So I got through that"},{"speaker":"[Aaron Straker]","startTime":431.485,"endTime":435.308,"body":"and then about like 20, 30"},{"speaker":"[Aaron Straker]","startTime":431.485,"endTime":435.308,"body":"minutes into the workout, like they kind of"},{"speaker":"[Aaron Straker]","startTime":435.348,"endTime":438.73,"body":"faded away. And I was like,"},{"speaker":"[Aaron Straker]","startTime":435.348,"endTime":438.73,"body":"man, that's strange. but maybe it's just like"},{"speaker":"[Aaron Straker]","startTime":439.091,"endTime":442.673,"body":"super hard sort of thing. Tuesday"},{"speaker":"[Aaron Straker]","startTime":439.091,"endTime":442.673,"body":"come in, I have like, you know, anterior delt"},{"speaker":"[Aaron Straker]","startTime":442.693,"endTime":447.096,"body":"press, literally two reps into"},{"speaker":"[Aaron Straker]","startTime":442.693,"endTime":447.096,"body":"my, like my top, my first working set headache"},{"speaker":"[Aaron Straker]","startTime":447.116,"endTime":449.678,"body":"shows up again. And then it"},{"speaker":"[Aaron Straker]","startTime":447.116,"endTime":449.678,"body":"kind of like lingers on, you know, and that"},{"speaker":"[Aaron Straker]","startTime":449.698,"endTime":454.581,"body":"happened Monday, Tuesday, Wednesday,"},{"speaker":"[Aaron Straker]","startTime":449.698,"endTime":454.581,"body":"Thursday, Friday, literally like five days"},{"speaker":"[Aaron Straker]","startTime":454.601,"endTime":459.864,"body":"in a row happens. It didn't"},{"speaker":"[Aaron Straker]","startTime":454.601,"endTime":459.864,"body":"actually happen on Saturday, which is interesting."},{"speaker":"[Aaron Straker]","startTime":460.345,"endTime":462.186,"body":"And then yesterday, Monday,"},{"speaker":"[Aaron Straker]","startTime":460.345,"endTime":462.186,"body":"I come"},{"speaker":"[Aaron Straker]","startTime":467.81,"endTime":471.612,"body":"So, it showed up a little bit"},{"speaker":"[Aaron Straker]","startTime":467.81,"endTime":471.612,"body":"earlier and just like stayed in the... And"},{"speaker":"[Aaron Straker]","startTime":471.632,"endTime":475.315,"body":"then what sucked about yesterday"},{"speaker":"[Aaron Straker]","startTime":471.632,"endTime":475.315,"body":"is it didn't go away like throughout the training"},{"speaker":"[Aaron Straker]","startTime":475.335,"endTime":478.257,"body":"day and then it didn't go away"},{"speaker":"[Aaron Straker]","startTime":475.335,"endTime":478.257,"body":"at all throughout the day. So, I just like"},{"speaker":"[Aaron Straker]","startTime":478.297,"endTime":482.76,"body":"tried to manage best like good"},{"speaker":"[Aaron Straker]","startTime":478.297,"endTime":482.76,"body":"the rest of the day. And then today, same thing,"},{"speaker":"[Aaron Straker]","startTime":482.86,"endTime":487.343,"body":"the very first warmup set of"},{"speaker":"[Aaron Straker]","startTime":482.86,"endTime":487.343,"body":"my anterior adult press like headache shows"},{"speaker":"[Aaron Straker]","startTime":487.423,"endTime":491.045,"body":"up and then it has not gone"},{"speaker":"[Aaron Straker]","startTime":487.423,"endTime":491.045,"body":"away. And I'm just sitting here now recording"},{"speaker":"[Aaron Straker]","startTime":491.085,"endTime":495.208,"body":"the podcast with a headache."},{"speaker":"[Aaron Straker]","startTime":491.085,"endTime":495.208,"body":"I feel perfectly fine in the mornings, right?"},{"speaker":"[Aaron Straker]","startTime":495.388,"endTime":500.692,"body":"So, when I'm working, that's"},{"speaker":"[Aaron Straker]","startTime":495.388,"endTime":500.692,"body":"what I'm thinking. The second I really push"},{"speaker":"[Aaron Straker]","startTime":500.732,"endTime":505.155,"body":"myself, it shows up. When I'm"},{"speaker":"[Aaron Straker]","startTime":500.732,"endTime":505.155,"body":"riding the bike, nothing. Walking on the treadmill,"},{"speaker":"[Aaron Straker]","startTime":505.195,"endTime":511.199,"body":"going through my warmup flow,"},{"speaker":"[Aaron Straker]","startTime":505.195,"endTime":511.199,"body":"perfectly fine. The first attempt at exertion,"},{"speaker":"[Aaron Straker]","startTime":512.159,"endTime":516.262,"body":"headache. And mine is right"},{"speaker":"[Aaron Straker]","startTime":512.159,"endTime":516.262,"body":"here, two spots in the front, right in the"},{"speaker":"[Aaron Straker]","startTime":516.2819999999999,"endTime":522.746,"body":"middle of my forehead. So that"},{"speaker":"[Aaron Straker]","startTime":516.2819999999999,"endTime":522.746,"body":"is my headache update, and I don't have a clue,"},{"speaker":"[Aaron Straker]","startTime":522.9259999999999,"endTime":528.352,"body":"to be completely honest. One"},{"speaker":"[Aaron Straker]","startTime":522.9259999999999,"endTime":528.352,"body":"of our friends here has home blood pressure"},{"speaker":"[Aaron Straker]","startTime":528.392,"endTime":530.9390000000001,"body":"cuff. So I'm gonna go check"},{"speaker":"[Aaron Straker]","startTime":528.392,"endTime":530.9390000000001,"body":"that cause that's one of the first things that"},{"speaker":"[Aaron Straker]","startTime":531.481,"endTime":538.21,"body":"like, you know not PubMed,"},{"speaker":"[Aaron Straker]","startTime":531.481,"endTime":538.21,"body":"but. I can't think of the health website"},{"speaker":"[Bryan Boorstein]","startTime":538.011,"endTime":538.636,"body":"WebMD."},{"speaker":"[Aaron Straker]","startTime":538.23,"endTime":540.292,"body":"like the main health website"},{"speaker":"[Bryan Boorstein]","startTime":540.008,"endTime":540.129,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":540.332,"endTime":544.775,"body":"on the internet says. But other"},{"speaker":"[Aaron Straker]","startTime":540.332,"endTime":544.775,"body":"than that, like I don't have a clue. WebMD."},{"speaker":"[Aaron Straker]","startTime":544.835,"endTime":549.718,"body":"Yeah, thank you. I don't have"},{"speaker":"[Aaron Straker]","startTime":544.835,"endTime":549.718,"body":"a clue. So I am hoping it just kind of like"},{"speaker":"[Aaron Straker]","startTime":550.078,"endTime":556.022,"body":"magically goes away. I'm thinking"},{"speaker":"[Aaron Straker]","startTime":550.078,"endTime":556.022,"body":"in the back of my mind, it could be like I"},{"speaker":"[Aaron Straker]","startTime":556.082,"endTime":560.625,"body":"might need a deload because"},{"speaker":"[Aaron Straker]","startTime":556.082,"endTime":560.625,"body":"I have been swinging for the fences like hard,"},{"speaker":"[Aaron Straker]","startTime":561.206,"endTime":565.829,"body":"but like things are going really,"},{"speaker":"[Aaron Straker]","startTime":561.206,"endTime":565.829,"body":"really well there. And I'm really, I would"},{"speaker":"[Aaron Straker]","startTime":565.909,"endTime":570.993,"body":"love to hold on. until my travel"},{"speaker":"[Aaron Straker]","startTime":565.909,"endTime":570.993,"body":"week, which is in like two weeks, so that I"},{"speaker":"[Aaron Straker]","startTime":571.033,"endTime":575.076,"body":"can just kind of like naturally"},{"speaker":"[Aaron Straker]","startTime":571.033,"endTime":575.076,"body":"deload with my travel schedule. But like, I"},{"speaker":"[Aaron Straker]","startTime":575.116,"endTime":578.739,"body":"mean, I'm still hitting PRs,"},{"speaker":"[Aaron Straker]","startTime":575.116,"endTime":578.739,"body":"the hack squad is progressing, like I didn't"},{"speaker":"[Aaron Straker]","startTime":578.839,"endTime":583.263,"body":"know that it could, and I really"},{"speaker":"[Aaron Straker]","startTime":578.839,"endTime":583.263,"body":"don't wanna take like a deload before I feel"},{"speaker":"[Aaron Straker]","startTime":583.303,"endTime":586.745,"body":"like I need to, but it could"},{"speaker":"[Aaron Straker]","startTime":583.303,"endTime":586.745,"body":"be some of that just like, things are just"},{"speaker":"[Aaron Straker]","startTime":586.805,"endTime":587.706,"body":"creeping on me that"},{"speaker":"[Bryan Boorstein]","startTime":587.73,"endTime":587.99,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":587.806,"endTime":588.066,"body":"I, and"},{"speaker":"[Bryan Boorstein]","startTime":588.01,"endTime":588.23,"body":"that's"},{"speaker":"[Aaron Straker]","startTime":588.146,"endTime":588.267,"body":"I'm"},{"speaker":"[Bryan Boorstein]","startTime":588.33,"endTime":588.95,"body":"interesting"},{"speaker":"[Aaron Straker]","startTime":588.667,"endTime":588.807,"body":"just,"},{"speaker":"[Bryan Boorstein]","startTime":589.13,"endTime":589.611,"body":"and kind of"},{"speaker":"[Aaron Straker]","startTime":589.588,"endTime":589.628,"body":"I"},{"speaker":"[Bryan Boorstein]","startTime":589.631,"endTime":589.771,"body":"like"},{"speaker":"[Aaron Straker]","startTime":589.688,"endTime":589.908,"body":"don't"},{"speaker":"[Bryan Boorstein]","startTime":589.791,"endTime":589.971,"body":"the"},{"speaker":"[Aaron Straker]","startTime":589.948,"endTime":590.388,"body":"perceive"},{"speaker":"[Bryan Boorstein]","startTime":590.011,"endTime":590.431,"body":"complete"},{"speaker":"[Aaron Straker]","startTime":590.428,"endTime":590.508,"body":"it"},{"speaker":"[Bryan Boorstein]","startTime":590.531,"endTime":591.032,"body":"opposite"},{"speaker":"[Aaron Straker]","startTime":590.628,"endTime":591.129,"body":"as much as"},{"speaker":"[Bryan Boorstein]","startTime":591.112,"endTime":591.192,"body":"of"},{"speaker":"[Aaron Straker]","startTime":591.169,"endTime":591.229,"body":"it"},{"speaker":"[Bryan Boorstein]","startTime":591.252,"endTime":591.332,"body":"the"},{"speaker":"[Aaron Straker]","startTime":591.289,"endTime":591.649,"body":"actually"},{"speaker":"[Bryan Boorstein]","startTime":591.372,"endTime":591.752,"body":"headaches"},{"speaker":"[Aaron Straker]","startTime":591.729,"endTime":591.849,"body":"is."},{"speaker":"[Bryan Boorstein]","startTime":591.772,"endTime":598.897,"body":"that I'm experiencing. Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":591.772,"endTime":598.897,"body":"I my first thought when you were talking outside"},{"speaker":"[Aaron Straker]","startTime":598.59,"endTime":599.065,"body":"cleanups."},{"speaker":"[Bryan Boorstein]","startTime":598.937,"endTime":603.34,"body":"of, you know, just a standard"},{"speaker":"[Bryan Boorstein]","startTime":598.937,"endTime":603.34,"body":"exertion headache, is that maybe your body"},{"speaker":"[Bryan Boorstein]","startTime":603.36,"endTime":606.862,"body":"weight increasing has something"},{"speaker":"[Bryan Boorstein]","startTime":603.36,"endTime":606.862,"body":"to do with it, in which case the blood pressure"},{"speaker":"[Bryan Boorstein]","startTime":606.902,"endTime":612.206,"body":"could be kind of like a proxy"},{"speaker":"[Bryan Boorstein]","startTime":606.902,"endTime":612.206,"body":"for that. So that is probably like a prudent"},{"speaker":"[Bryan Boorstein]","startTime":612.246,"endTime":613.867,"body":"move for you to check blood"},{"speaker":"[Bryan Boorstein]","startTime":612.246,"endTime":613.867,"body":"pressure."},{"speaker":"[Bryan Boorstein]","startTime":617.69,"endTime":625.895,"body":"and every night. And it is"},{"speaker":"[Bryan Boorstein]","startTime":617.69,"endTime":625.895,"body":"variable based on literally like how many readings"},{"speaker":"[Bryan Boorstein]","startTime":625.975,"endTime":630.178,"body":"I do and how quickly I do"},{"speaker":"[Bryan Boorstein]","startTime":625.975,"endTime":630.178,"body":"a reading after sitting down. And so that's"},{"speaker":"[Bryan Boorstein]","startTime":630.198,"endTime":634.02,"body":"something maybe like you"},{"speaker":"[Bryan Boorstein]","startTime":630.198,"endTime":634.02,"body":"just have to do multiple readings because I"},{"speaker":"[Bryan Boorstein]","startTime":634.08,"endTime":637.763,"body":"love to test my blood pressure"},{"speaker":"[Bryan Boorstein]","startTime":634.08,"endTime":637.763,"body":"like right when I sit down just to see like"},{"speaker":"[Bryan Boorstein]","startTime":637.803,"endTime":641.926,"body":"how high it was when I was"},{"speaker":"[Bryan Boorstein]","startTime":637.803,"endTime":641.926,"body":"just like walking around doing life. And then"},{"speaker":"[Bryan Boorstein]","startTime":642.126,"endTime":646.169,"body":"over the course of five minutes"},{"speaker":"[Bryan Boorstein]","startTime":642.126,"endTime":646.169,"body":"where I'll take two or three more readings,"},{"speaker":"[Bryan Boorstein]","startTime":648.21,"endTime":655.675,"body":"15 or 20 points sometimes."},{"speaker":"[Bryan Boorstein]","startTime":648.21,"endTime":655.675,"body":"Like it'll be, you know, 127 over 86, right?"},{"speaker":"[Bryan Boorstein]","startTime":655.695,"endTime":659.637,"body":"When I sit down and I'm like,"},{"speaker":"[Bryan Boorstein]","startTime":655.695,"endTime":659.637,"body":"man, that's high. And then five minutes later,"},{"speaker":"[Bryan Boorstein]","startTime":659.698,"endTime":666.782,"body":"it's 112 over 72 or something"},{"speaker":"[Bryan Boorstein]","startTime":659.698,"endTime":666.782,"body":"like that. So yeah, I mean, I would just take"},{"speaker":"[Bryan Boorstein]","startTime":666.842,"endTime":669.924,"body":"multiple readings, make sure"},{"speaker":"[Bryan Boorstein]","startTime":666.842,"endTime":669.924,"body":"that you kind of get a sense of that. And then"},{"speaker":"[Bryan Boorstein]","startTime":669.984,"endTime":673.547,"body":"also time of day matters."},{"speaker":"[Bryan Boorstein]","startTime":669.984,"endTime":673.547,"body":"Like it's generally lower at night than it"},{"speaker":"[Bryan Boorstein]","startTime":673.587,"endTime":678.742,"body":"is in the morning and it's"},{"speaker":"[Bryan Boorstein]","startTime":673.587,"endTime":678.742,"body":"highest midday. you know, keep those things"},{"speaker":"[Bryan Boorstein]","startTime":678.783,"endTime":679.289,"body":"in mind too."},{"speaker":"[Bryan Boorstein]","startTime":683.714,"endTime":683.907,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":686.85,"endTime":690.215,"body":"Yeah, I'll probably end up"},{"speaker":"[Aaron Straker]","startTime":686.85,"endTime":690.215,"body":"taking a few just to see,"},{"speaker":"[Bryan Boorstein]","startTime":690.05,"endTime":691.41,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":690.255,"endTime":691.096,"body":"but yeah, I'm"},{"speaker":"[Bryan Boorstein]","startTime":691.551,"endTime":692.651,"body":"it's so frustrating"},{"speaker":"[Aaron Straker]","startTime":692.097,"endTime":692.858,"body":"kind of at a loss"},{"speaker":"[Bryan Boorstein]","startTime":692.711,"endTime":692.811,"body":"and"},{"speaker":"[Aaron Straker]","startTime":692.918,"endTime":694.22,"body":"and I really don't know."},{"speaker":"[Bryan Boorstein]","startTime":694.312,"endTime":694.573,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":694.401,"endTime":694.741,"body":"It is"},{"speaker":"[Bryan Boorstein]","startTime":694.593,"endTime":695.633,"body":"it's just frustrating"},{"speaker":"[Aaron Straker]","startTime":695.362,"endTime":695.642,"body":"quite"},{"speaker":"[Bryan Boorstein]","startTime":695.673,"endTime":695.753,"body":"and"},{"speaker":"[Aaron Straker]","startTime":695.682,"endTime":696.103,"body":"interesting"},{"speaker":"[Bryan Boorstein]","startTime":695.793,"endTime":696.574,"body":"disconcerting"},{"speaker":"[Aaron Straker]","startTime":696.143,"endTime":696.343,"body":"though."},{"speaker":"[Bryan Boorstein]","startTime":696.614,"endTime":696.934,"body":"because"},{"speaker":"[Aaron Straker]","startTime":697.105,"endTime":697.565,"body":"By interesting,"},{"speaker":"[Bryan Boorstein]","startTime":697.294,"endTime":697.595,"body":"you just"},{"speaker":"[Aaron Straker]","startTime":697.625,"endTime":697.665,"body":"I"},{"speaker":"[Bryan Boorstein]","startTime":697.635,"endTime":697.815,"body":"start"},{"speaker":"[Aaron Straker]","startTime":697.685,"endTime":697.806,"body":"mean"},{"speaker":"[Bryan Boorstein]","startTime":697.835,"endTime":698.115,"body":"thinking"},{"speaker":"[Aaron Straker]","startTime":697.846,"endTime":698.006,"body":"like"},{"speaker":"[Bryan Boorstein]","startTime":698.135,"endTime":698.255,"body":"that"},{"speaker":"[Aaron Straker]","startTime":698.246,"endTime":698.727,"body":"shitty,"},{"speaker":"[Bryan Boorstein]","startTime":698.275,"endTime":698.975,"body":"like something's wrong"},{"speaker":"[Aaron Straker]","startTime":698.827,"endTime":699.027,"body":"yeah. Ha"},{"speaker":"[Bryan Boorstein]","startTime":699.015,"endTime":699.116,"body":"with"},{"speaker":"[Aaron Straker]","startTime":699.047,"endTime":699.188,"body":"ha ha."},{"speaker":"[Bryan Boorstein]","startTime":699.156,"endTime":701.737,"body":"you and you don't know where"},{"speaker":"[Bryan Boorstein]","startTime":699.156,"endTime":701.737,"body":"there's an end. You're like, am I just gonna"},{"speaker":"[Bryan Boorstein]","startTime":701.757,"endTime":706.701,"body":"have this for the rest of"},{"speaker":"[Bryan Boorstein]","startTime":701.757,"endTime":706.701,"body":"my life? It's, yeah, it's awful. I completely"},{"speaker":"[Bryan Boorstein]","startTime":706.761,"endTime":710.163,"body":"empathize, man. All right,"},{"speaker":"[Bryan Boorstein]","startTime":706.761,"endTime":710.163,"body":"well, let's talk about fitness."},{"speaker":"[Aaron Straker]","startTime":709.911,"endTime":710.04,"body":"Yes."},{"speaker":"[Bryan Boorstein]","startTime":710.183,"endTime":713.945,"body":"We've been talking about"},{"speaker":"[Bryan Boorstein]","startTime":710.183,"endTime":713.945,"body":"headaches for long enough now. So last week"},{"speaker":"[Bryan Boorstein]","startTime":714.005,"endTime":720.49,"body":"I had the opportunity to"},{"speaker":"[Bryan Boorstein]","startTime":714.005,"endTime":720.49,"body":"go hang out with Cass and Aishak at N1. was"},{"speaker":"[Bryan Boorstein]","startTime":721.691,"endTime":726.033,"body":"I'd been conversing with"},{"speaker":"[Bryan Boorstein]","startTime":721.691,"endTime":726.033,"body":"Cass a bunch over the last month or two as"},{"speaker":"[Bryan Boorstein]","startTime":726.074,"endTime":732.538,"body":"they've kind of thrown out"},{"speaker":"[Bryan Boorstein]","startTime":726.074,"endTime":732.538,"body":"some of their new views on the Iliac pull around"},{"speaker":"[Bryan Boorstein]","startTime":732.738,"endTime":738.001,"body":"thing. And so I got like"},{"speaker":"[Bryan Boorstein]","startTime":732.738,"endTime":738.001,"body":"a cool like hands-on one-on-one with Cass,"},{"speaker":"[Bryan Boorstein]","startTime":738.021,"endTime":743.845,"body":"which was dope. And I don't"},{"speaker":"[Bryan Boorstein]","startTime":738.021,"endTime":743.845,"body":"want to say too much because he hasn't released"},{"speaker":"[Bryan Boorstein]","startTime":743.885,"endTime":748.989,"body":"a lot of content on this"},{"speaker":"[Bryan Boorstein]","startTime":743.885,"endTime":748.989,"body":"publicly on the computer or the computer on"},{"speaker":"[Bryan Boorstein]","startTime":749.009,"endTime":754.773,"body":"the internet yet. But one"},{"speaker":"[Bryan Boorstein]","startTime":749.009,"endTime":754.773,"body":"thing that I thought was really interesting"},{"speaker":"[Bryan Boorstein]","startTime":754.833,"endTime":763.599,"body":"is that the non-pull-around"},{"speaker":"[Bryan Boorstein]","startTime":754.833,"endTime":763.599,"body":"version hasn't really changed much, if at all."},{"speaker":"[Bryan Boorstein]","startTime":764.279,"endTime":768.262,"body":"It might be like a slightly"},{"speaker":"[Bryan Boorstein]","startTime":764.279,"endTime":768.262,"body":"higher plane of motion than it was before and"},{"speaker":"[Bryan Boorstein]","startTime":768.302,"endTime":773.385,"body":"the lumbar now kind of resembles"},{"speaker":"[Bryan Boorstein]","startTime":768.302,"endTime":773.385,"body":"what maybe we used to call an iliac, where"},{"speaker":"[Bryan Boorstein]","startTime":773.425,"endTime":774.005,"body":"the arms are"},{"speaker":"[Bryan Boorstein]","startTime":780.11,"endTime":783.252,"body":"goes, I thought that was"},{"speaker":"[Bryan Boorstein]","startTime":780.11,"endTime":783.252,"body":"cool that I didn't have to completely shift"},{"speaker":"[Bryan Boorstein]","startTime":783.292,"endTime":788.615,"body":"my mindset on that. The the"},{"speaker":"[Bryan Boorstein]","startTime":783.292,"endTime":788.615,"body":"pull around though, they have some kind of"},{"speaker":"[Bryan Boorstein]","startTime":788.695,"endTime":793.959,"body":"different rotational pieces"},{"speaker":"[Bryan Boorstein]","startTime":788.695,"endTime":793.959,"body":"to what your torso is doing and how much adduction"},{"speaker":"[Bryan Boorstein]","startTime":794.239,"endTime":798.802,"body":"adduction occurs with your"},{"speaker":"[Bryan Boorstein]","startTime":794.239,"endTime":798.802,"body":"arm across the body and then how high in the"},{"speaker":"[Bryan Boorstein]","startTime":798.822,"endTime":803.805,"body":"plane of motion that occurs"},{"speaker":"[Bryan Boorstein]","startTime":798.822,"endTime":803.805,"body":"for the iliac. And it's crazy because like,"},{"speaker":"[Bryan Boorstein]","startTime":804.206,"endTime":807.328,"body":"you know, you could just"},{"speaker":"[Bryan Boorstein]","startTime":804.206,"endTime":807.328,"body":"feel that like you could sometimes feel when"},{"speaker":"[Bryan Boorstein]","startTime":807.348,"endTime":813.832,"body":"you're and reach across your"},{"speaker":"[Bryan Boorstein]","startTime":807.348,"endTime":813.832,"body":"body and you can feel like this deep stretch"},{"speaker":"[Bryan Boorstein]","startTime":813.872,"endTime":818.875,"body":"around your side. Some of"},{"speaker":"[Bryan Boorstein]","startTime":813.872,"endTime":818.875,"body":"that could be like, you know, the lateral obliques"},{"speaker":"[Bryan Boorstein]","startTime":819.056,"endTime":823.458,"body":"and some of those other musculature"},{"speaker":"[Bryan Boorstein]","startTime":819.056,"endTime":823.458,"body":"along the side too. So I think it's a little"},{"speaker":"[Bryan Boorstein]","startTime":823.538,"endTime":831.144,"body":"ambiguous, but doing this"},{"speaker":"[Bryan Boorstein]","startTime":823.538,"endTime":831.144,"body":"and reaching up mostly overhead with still"},{"speaker":"[Bryan Boorstein]","startTime":831.164,"endTime":837.288,"body":"a little bit of in the front"},{"speaker":"[Bryan Boorstein]","startTime":831.164,"endTime":837.288,"body":"kind of setup motion, there really is a significantly"},{"speaker":"[Bryan Boorstein]","startTime":837.328,"endTime":840.91,"body":"deeper stretch that you can"},{"speaker":"[Bryan Boorstein]","startTime":837.328,"endTime":840.91,"body":"feel across there. And so I've been playing"},{"speaker":"[Bryan Boorstein]","startTime":840.93,"endTime":846.634,"body":"around with that a lot this"},{"speaker":"[Bryan Boorstein]","startTime":840.93,"endTime":846.634,"body":"last week, and I'm just excited for him to"},{"speaker":"[Bryan Boorstein]","startTime":846.674,"endTime":850.176,"body":"throw all that information"},{"speaker":"[Bryan Boorstein]","startTime":846.674,"endTime":850.176,"body":"out to the public so that everybody else can"},{"speaker":"[Bryan Boorstein]","startTime":850.216,"endTime":855.82,"body":"kind of experience it too,"},{"speaker":"[Bryan Boorstein]","startTime":850.216,"endTime":855.82,"body":"because it's been a cool experiment. So that's"},{"speaker":"[Bryan Boorstein]","startTime":855.86,"endTime":862.184,"body":"really all I have on that."},{"speaker":"[Bryan Boorstein]","startTime":855.86,"endTime":862.184,"body":"And then I am, as you guys know, super deep"},{"speaker":"[Bryan Boorstein]","startTime":862.204,"endTime":866.687,"body":"into this cardio game right"},{"speaker":"[Bryan Boorstein]","startTime":862.204,"endTime":866.687,"body":"now. I don't know if I've mentioned it on the"},{"speaker":"[Bryan Boorstein]","startTime":866.727,"endTime":871.631,"body":"podcast before, but I signed"},{"speaker":"[Bryan Boorstein]","startTime":866.727,"endTime":871.631,"body":"up for a 50-mile mountain biking race through"},{"speaker":"[Bryan Boorstein]","startTime":871.671,"endTime":877.114,"body":"Moab. It's going to go from"},{"speaker":"[Bryan Boorstein]","startTime":871.671,"endTime":877.114,"body":"Moab, which is kind of the Red Rocks desert"},{"speaker":"[Bryan Boorstein]","startTime":877.234,"endTime":884.219,"body":"area just on the Colorado-Utah"},{"speaker":"[Bryan Boorstein]","startTime":877.234,"endTime":884.219,"body":"border. So it's a race from there to Fruta,"},{"speaker":"[Bryan Boorstein]","startTime":884.399,"endTime":889.763,"body":"which is, I think Fruta is"},{"speaker":"[Bryan Boorstein]","startTime":884.399,"endTime":889.763,"body":"in Colorado. I don't think it's still in Utah."},{"speaker":"[Bryan Boorstein]","startTime":889.783,"endTime":894.066,"body":"So basically we're going"},{"speaker":"[Bryan Boorstein]","startTime":889.783,"endTime":894.066,"body":"from Moab to like the Colorado border. And"},{"speaker":"[Bryan Boorstein]","startTime":894.586,"endTime":895.587,"body":"this race is actually a 150-mile"},{"speaker":"[Bryan Boorstein]","startTime":900.21,"endTime":904.973,"body":"And so me and my boys just"},{"speaker":"[Bryan Boorstein]","startTime":900.21,"endTime":904.973,"body":"signed up for for one of the legs. Thank God,"},{"speaker":"[Bryan Boorstein]","startTime":905.013,"endTime":911.357,"body":"because my one of my last"},{"speaker":"[Bryan Boorstein]","startTime":905.013,"endTime":911.357,"body":"weeks in San Diego, I went out for a ride with"},{"speaker":"[Bryan Boorstein]","startTime":911.397,"endTime":916.34,"body":"with my buddy, Ollie, and"},{"speaker":"[Bryan Boorstein]","startTime":911.397,"endTime":916.34,"body":"we did 25 miles of mostly trail riding, it"},{"speaker":"[Bryan Boorstein]","startTime":916.36,"endTime":920.523,"body":"had some some paved on there"},{"speaker":"[Bryan Boorstein]","startTime":916.36,"endTime":920.523,"body":"as well. But a lot of trail riding, a lot of"},{"speaker":"[Bryan Boorstein]","startTime":920.543,"endTime":930.31,"body":"vert. And, and I was absolutely"},{"speaker":"[Bryan Boorstein]","startTime":920.543,"endTime":930.31,"body":"destroyed. I mean, like to the point that trick"},{"speaker":"[Bryan Boorstein]","startTime":930.35,"endTime":934.913,"body":"like this before in myself,"},{"speaker":"[Bryan Boorstein]","startTime":930.35,"endTime":934.913,"body":"but my resting heart rate usually sits around,"},{"speaker":"[Bryan Boorstein]","startTime":936.814,"endTime":942.598,"body":"you know, low forties, mid"},{"speaker":"[Bryan Boorstein]","startTime":936.814,"endTime":942.598,"body":"forties, something like that. And for the one"},{"speaker":"[Bryan Boorstein]","startTime":942.638,"endTime":946.741,"body":"and a half days, 36 hours"},{"speaker":"[Bryan Boorstein]","startTime":942.638,"endTime":946.741,"body":"that followed that ride, my resting heart rate"},{"speaker":"[Bryan Boorstein]","startTime":946.781,"endTime":952.965,"body":"was like 63, uh, which is"},{"speaker":"[Bryan Boorstein]","startTime":946.781,"endTime":952.965,"body":"17 to 20 beats per minute higher than it was"},{"speaker":"[Bryan Boorstein]","startTime":953.445,"endTime":958.408,"body":"the day before. Um, and I"},{"speaker":"[Bryan Boorstein]","startTime":953.445,"endTime":958.408,"body":"couldn't sleep. I was hot. I was restless."},{"speaker":"[Bryan Boorstein]","startTime":958.669,"endTime":964.853,"body":"I couldn't eat. like the"},{"speaker":"[Bryan Boorstein]","startTime":958.669,"endTime":964.853,"body":"oddest feeling for 36 hours. And so I'm really"},{"speaker":"[Bryan Boorstein]","startTime":964.893,"endTime":968.975,"body":"glad in retrospect that I"},{"speaker":"[Bryan Boorstein]","startTime":964.893,"endTime":968.975,"body":"did that 25 mile ride because I think there"},{"speaker":"[Bryan Boorstein]","startTime":969.015,"endTime":972.378,"body":"was part of me that thought"},{"speaker":"[Bryan Boorstein]","startTime":969.015,"endTime":972.378,"body":"I could just show up to this 50 mile ride and"},{"speaker":"[Bryan Boorstein]","startTime":972.398,"endTime":975.94,"body":"just gut through it and do"},{"speaker":"[Bryan Boorstein]","startTime":972.398,"endTime":975.94,"body":"it. And like, I probably could have, but it"},{"speaker":"[Bryan Boorstein]","startTime":975.96,"endTime":981.184,"body":"would have been excruciating"},{"speaker":"[Bryan Boorstein]","startTime":975.96,"endTime":981.184,"body":"experience in the days that follow. So now"},{"speaker":"[Bryan Boorstein]","startTime":981.244,"endTime":984.446,"body":"I've kind of, I met with"},{"speaker":"[Bryan Boorstein]","startTime":981.244,"endTime":984.446,"body":"a buddy of mine here, Boulder's a massive,"},{"speaker":"[Bryan Boorstein]","startTime":984.646,"endTime":988.228,"body":"you know, nerd out cycling"},{"speaker":"[Bryan Boorstein]","startTime":984.646,"endTime":988.228,"body":"community. So I met with a buddy of mine who's"},{"speaker":"[Bryan Boorstein]","startTime":988.248,"endTime":993.352,"body":"a pro cyclist. we went together"},{"speaker":"[Bryan Boorstein]","startTime":988.248,"endTime":993.352,"body":"the other day and did an 18 mile ride. And"},{"speaker":"[Bryan Boorstein]","startTime":993.372,"endTime":997.074,"body":"it was just kind of chill,"},{"speaker":"[Bryan Boorstein]","startTime":993.372,"endTime":997.074,"body":"nothing too, too crazy. But I was able to talk"},{"speaker":"[Bryan Boorstein]","startTime":997.094,"endTime":1002.258,"body":"with him a lot about kind"},{"speaker":"[Bryan Boorstein]","startTime":997.094,"endTime":1002.258,"body":"of strategy and training approaches and how"},{"speaker":"[Bryan Boorstein]","startTime":1002.278,"endTime":1006.18,"body":"to manage this going forward"},{"speaker":"[Bryan Boorstein]","startTime":1002.278,"endTime":1006.18,"body":"to get the best result and things like that."},{"speaker":"[Bryan Boorstein]","startTime":1006.24,"endTime":1012.524,"body":"And so, um, I feel now much"},{"speaker":"[Bryan Boorstein]","startTime":1006.24,"endTime":1012.524,"body":"more prepared. And I have a plan and, uh, I'm"},{"speaker":"[Bryan Boorstein]","startTime":1012.565,"endTime":1015.747,"body":"doing a lot of what he suggested"},{"speaker":"[Bryan Boorstein]","startTime":1012.565,"endTime":1015.747,"body":"already, like he said for these months now,"},{"speaker":"[Bryan Boorstein]","startTime":1015.807,"endTime":1022.711,"body":"cause the race isn't until"},{"speaker":"[Bryan Boorstein]","startTime":1015.807,"endTime":1022.711,"body":"October. miles a week over the course of three"},{"speaker":"[Bryan Boorstein]","startTime":1022.731,"endTime":1027.454,"body":"to four sessions. So something"},{"speaker":"[Bryan Boorstein]","startTime":1022.731,"endTime":1027.454,"body":"like, you know, 12 to 20 miles a session for"},{"speaker":"[Bryan Boorstein]","startTime":1027.4740000000002,"endTime":1031.417,"body":"three to four sessions. And"},{"speaker":"[Bryan Boorstein]","startTime":1027.4740000000002,"endTime":1031.417,"body":"that's basically what I'm doing right now as"},{"speaker":"[Bryan Boorstein]","startTime":1031.4569999999999,"endTime":1034.9589999999998,"body":"part of my zone two work."},{"speaker":"[Bryan Boorstein]","startTime":1031.4569999999999,"endTime":1034.9589999999998,"body":"So I'm just gonna kind of continue doing that."},{"speaker":"[Bryan Boorstein]","startTime":1035.38,"endTime":1040.063,"body":"And then as the race gets"},{"speaker":"[Bryan Boorstein]","startTime":1035.38,"endTime":1040.063,"body":"closer, ramp up and maybe hit like one 35 mile"},{"speaker":"[Bryan Boorstein]","startTime":1040.103,"endTime":1043.645,"body":"ride a couple weeks out."},{"speaker":"[Bryan Boorstein]","startTime":1040.103,"endTime":1043.645,"body":"And then I should be able to handle the 50"},{"speaker":"[Bryan Boorstein]","startTime":1043.685,"endTime":1051.392,"body":"from there. So I'm excited,"},{"speaker":"[Bryan Boorstein]","startTime":1043.685,"endTime":1051.392,"body":"gives me something to focus on. And Yeah, lots"},{"speaker":"[Bryan Boorstein]","startTime":1051.432,"endTime":1055.117,"body":"of questions from people"},{"speaker":"[Bryan Boorstein]","startTime":1051.432,"endTime":1055.117,"body":"about cardio and muscle mass and things like"},{"speaker":"[Bryan Boorstein]","startTime":1055.137,"endTime":1058.963,"body":"that. We touched on it a"},{"speaker":"[Bryan Boorstein]","startTime":1055.137,"endTime":1058.963,"body":"bit with Brandon on the last episode, but I"},{"speaker":"[Bryan Boorstein]","startTime":1058.983,"endTime":1062.548,"body":"think we'll have some additional"},{"speaker":"[Bryan Boorstein]","startTime":1058.983,"endTime":1062.548,"body":"insight here as we get into kind of the bulk"},{"speaker":"[Bryan Boorstein]","startTime":1062.588,"endTime":1063.209,"body":"of this episode."},{"speaker":"[Aaron Straker]","startTime":1070.27,"endTime":1071.714,"body":"Real quick before we move on,"},{"speaker":"[Bryan Boorstein]","startTime":1073.07,"endTime":1073.973,"body":"So it's 40"},{"speaker":"[Aaron Straker]","startTime":1073.9,"endTime":1074.06,"body":"is"},{"speaker":"[Bryan Boorstein]","startTime":1074.014,"endTime":1074.616,"body":"miles"},{"speaker":"[Aaron Straker]","startTime":1074.1,"endTime":1074.943,"body":"the 50 miles"},{"speaker":"[Bryan Boorstein]","startTime":1074.837,"endTime":1075.52,"body":"of gravel"},{"speaker":"[Aaron Straker]","startTime":1075.103,"endTime":1075.364,"body":"all"},{"speaker":"[Bryan Boorstein]","startTime":1075.58,"endTime":1076.223,"body":"and trail"},{"speaker":"[Aaron Straker]","startTime":1075.785,"endTime":1076.226,"body":"on"},{"speaker":"[Bryan Boorstein]","startTime":1076.404,"endTime":1077.127,"body":"and 10 miles"},{"speaker":"[Aaron Straker]","startTime":1076.948,"endTime":1077.209,"body":"trail?"},{"speaker":"[Bryan Boorstein]","startTime":1077.167,"endTime":1077.709,"body":"of pavement."},{"speaker":"[Aaron Straker]","startTime":1084.23,"endTime":1086.715,"body":"Cool. And then can you look"},{"speaker":"[Aaron Straker]","startTime":1084.23,"endTime":1086.715,"body":"up"},{"speaker":"[Bryan Boorstein]","startTime":1086.75,"endTime":1087.11,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1086.775,"endTime":1087.978,"body":"the course already of like,"},{"speaker":"[Bryan Boorstein]","startTime":1087.93,"endTime":1088.091,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1088.078,"endTime":1088.118,"body":"is"},{"speaker":"[Bryan Boorstein]","startTime":1088.111,"endTime":1088.311,"body":"there's"},{"speaker":"[Aaron Straker]","startTime":1088.138,"endTime":1088.499,"body":"there,"},{"speaker":"[Bryan Boorstein]","startTime":1088.371,"endTime":1088.631,"body":"10"},{"speaker":"[Aaron Straker]","startTime":1088.62,"endTime":1088.76,"body":"can"},{"speaker":"[Bryan Boorstein]","startTime":1088.691,"endTime":1089.011,"body":"total"},{"speaker":"[Aaron Straker]","startTime":1088.78,"endTime":1089.101,"body":"you see"},{"speaker":"[Bryan Boorstein]","startTime":1089.051,"endTime":1089.511,"body":"miles"},{"speaker":"[Aaron Straker]","startTime":1089.321,"endTime":1089.542,"body":"where"},{"speaker":"[Bryan Boorstein]","startTime":1089.552,"endTime":1089.632,"body":"of"},{"speaker":"[Aaron Straker]","startTime":1089.582,"endTime":1089.762,"body":"the"},{"speaker":"[Bryan Boorstein]","startTime":1089.672,"endTime":1090.172,"body":"climbing,"},{"speaker":"[Aaron Straker]","startTime":1090.143,"endTime":1090.704,"body":"elevation"},{"speaker":"[Bryan Boorstein]","startTime":1090.232,"endTime":1090.632,"body":"which is"},{"speaker":"[Aaron Straker]","startTime":1090.724,"endTime":1091.185,"body":"climbs"},{"speaker":"[Bryan Boorstein]","startTime":1091.093,"endTime":1091.473,"body":"wild."},{"speaker":"[Aaron Straker]","startTime":1091.366,"endTime":1091.666,"body":"are"},{"speaker":"[Bryan Boorstein]","startTime":1091.513,"endTime":1091.833,"body":"That's like"},{"speaker":"[Aaron Straker]","startTime":1091.767,"endTime":1091.847,"body":"and"},{"speaker":"[Bryan Boorstein]","startTime":1091.853,"endTime":1091.873,"body":"a"},{"speaker":"[Aaron Straker]","startTime":1091.907,"endTime":1092.107,"body":"those"},{"speaker":"[Bryan Boorstein]","startTime":1091.953,"endTime":1092.173,"body":"fifth"},{"speaker":"[Aaron Straker]","startTime":1092.148,"endTime":1092.368,"body":"sorts"},{"speaker":"[Bryan Boorstein]","startTime":1092.213,"endTime":1092.393,"body":"of the"},{"speaker":"[Aaron Straker]","startTime":1092.408,"endTime":1092.448,"body":"of"},{"speaker":"[Bryan Boorstein]","startTime":1092.433,"endTime":1092.854,"body":"entire"},{"speaker":"[Aaron Straker]","startTime":1092.488,"endTime":1092.809,"body":"things?"},{"speaker":"[Bryan Boorstein]","startTime":1092.914,"endTime":1099.078,"body":"ride is climbing. And it's"},{"speaker":"[Bryan Boorstein]","startTime":1092.914,"endTime":1099.078,"body":"between 3.5 and 6.5% grades."},{"speaker":"[Aaron Straker]","startTime":1099.604,"endTime":1099.849,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":1100.379,"endTime":1104.501,"body":"So when I was doing the ride"},{"speaker":"[Bryan Boorstein]","startTime":1100.379,"endTime":1104.501,"body":"with my buddy, the other day, the pro cyclist,"},{"speaker":"[Bryan Boorstein]","startTime":1105.542,"endTime":1109.445,"body":"he has like a meter on his"},{"speaker":"[Bryan Boorstein]","startTime":1105.542,"endTime":1109.445,"body":"bike that tells you how steep the the climb"},{"speaker":"[Bryan Boorstein]","startTime":1109.465,"endTime":1113.708,"body":"is that you're doing, like"},{"speaker":"[Bryan Boorstein]","startTime":1109.465,"endTime":1113.708,"body":"he has all the gadgets. And, and there was"},{"speaker":"[Bryan Boorstein]","startTime":1113.728,"endTime":1114.528,"body":"like a pretty"},{"speaker":"[Aaron Straker]","startTime":1115.874,"endTime":1116.063,"body":"Mm-hmm."},{"speaker":"[Bryan Boorstein]","startTime":1116.65,"endTime":1120.254,"body":"and it was long. And I was"},{"speaker":"[Bryan Boorstein]","startTime":1116.65,"endTime":1120.254,"body":"like, what is the grade on this? And he was"},{"speaker":"[Bryan Boorstein]","startTime":1120.274,"endTime":1125.62,"body":"like 6.5. And I was like,"},{"speaker":"[Bryan Boorstein]","startTime":1120.274,"endTime":1125.62,"body":"Oh, okay. Good to know. So so there's one climb,"},{"speaker":"[Bryan Boorstein]","startTime":1125.68,"endTime":1132.308,"body":"I think that's like three"},{"speaker":"[Bryan Boorstein]","startTime":1125.68,"endTime":1132.308,"body":"miles at 6.5, which is just going to be excruciating."},{"speaker":"[Bryan Boorstein]","startTime":1133.729,"endTime":1133.929,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1137.75,"endTime":1144.674,"body":"Yeah, I'm glad I asked because"},{"speaker":"[Aaron Straker]","startTime":1137.75,"endTime":1144.674,"body":"those specific segments are the things that"},{"speaker":"[Aaron Straker]","startTime":1145.815,"endTime":1151.759,"body":"I'm going to assume some people"},{"speaker":"[Aaron Straker]","startTime":1145.815,"endTime":1151.759,"body":"don't take into account of never training 6.5%"},{"speaker":"[Aaron Straker]","startTime":1152.579,"endTime":1157.123,"body":"grade for duration, what that"},{"speaker":"[Aaron Straker]","startTime":1152.579,"endTime":1157.123,"body":"does to your legs."},{"speaker":"[Bryan Boorstein]","startTime":1157.752,"endTime":1158.629,"body":"Right, right, right."},{"speaker":"[Aaron Straker]","startTime":1158.924,"endTime":1162.626,"body":"That's not an adaptation you"},{"speaker":"[Aaron Straker]","startTime":1158.924,"endTime":1162.626,"body":"want forced upon you when the time comes."},{"speaker":"[Bryan Boorstein]","startTime":1165.392,"endTime":1165.607,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":1167.73,"endTime":1173.695,"body":"week. The worst part is the"},{"speaker":"[Aaron Straker]","startTime":1167.73,"endTime":1173.695,"body":"leg pump, to be completely honest. It is disgustingly"},{"speaker":"[Aaron Straker]","startTime":1173.735,"endTime":1174.236,"body":"painful."},{"speaker":"[Bryan Boorstein]","startTime":1175.397,"endTime":1175.586,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1175.957,"endTime":1177.959,"body":"That's what exactly I thought"},{"speaker":"[Aaron Straker]","startTime":1175.957,"endTime":1177.959,"body":"of that. I was like, oh, I bet that's going"},{"speaker":"[Aaron Straker]","startTime":1177.979,"endTime":1180.922,"body":"to feel like when I'm doing"},{"speaker":"[Aaron Straker]","startTime":1177.979,"endTime":1180.922,"body":"those air bike sprints and there's just so"},{"speaker":"[Aaron Straker]","startTime":1180.962,"endTime":1182.503,"body":"much blood in your legs and"},{"speaker":"[Aaron Straker]","startTime":1180.962,"endTime":1182.503,"body":"you"},{"speaker":"[Bryan Boorstein]","startTime":1182.238,"endTime":1182.327,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1182.683,"endTime":1185.126,"body":"can't get it out. You got to"},{"speaker":"[Aaron Straker]","startTime":1182.683,"endTime":1185.126,"body":"keep"},{"speaker":"[Bryan Boorstein]","startTime":1184.99,"endTime":1185.31,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1185.146,"endTime":1185.366,"body":"going."},{"speaker":"[Bryan Boorstein]","startTime":1185.39,"endTime":1186.771,"body":"my"},{"speaker":"[Aaron Straker]","startTime":1185.406,"endTime":1186.907,"body":"You just got to keep going."},{"speaker":"[Aaron Straker]","startTime":1185.406,"endTime":1186.907,"body":"What do"},{"speaker":"[Bryan Boorstein]","startTime":1186.871,"endTime":1187.451,"body":"impression"},{"speaker":"[Aaron Straker]","startTime":1186.927,"endTime":1187.648,"body":"you do? I was like,"},{"speaker":"[Bryan Boorstein]","startTime":1187.511,"endTime":1187.831,"body":"prior"},{"speaker":"[Aaron Straker]","startTime":1187.668,"endTime":1187.908,"body":"I'm going to"},{"speaker":"[Bryan Boorstein]","startTime":1187.871,"endTime":1187.931,"body":"to"},{"speaker":"[Aaron Straker]","startTime":1187.948,"endTime":1188.088,"body":"ask"},{"speaker":"[Bryan Boorstein]","startTime":1187.972,"endTime":1188.272,"body":"speaking"},{"speaker":"[Aaron Straker]","startTime":1188.108,"endTime":1188.309,"body":"him if"},{"speaker":"[Bryan Boorstein]","startTime":1188.312,"endTime":1188.372,"body":"to"},{"speaker":"[Aaron Straker]","startTime":1188.349,"endTime":1188.589,"body":"he's"},{"speaker":"[Bryan Boorstein]","startTime":1188.392,"endTime":1188.772,"body":"him and then"},{"speaker":"[Aaron Straker]","startTime":1188.689,"endTime":1188.869,"body":"been"},{"speaker":"[Bryan Boorstein]","startTime":1188.812,"endTime":1188.892,"body":"he"},{"speaker":"[Aaron Straker]","startTime":1188.909,"endTime":1189.229,"body":"training"},{"speaker":"[Bryan Boorstein]","startTime":1188.952,"endTime":1189.352,"body":"pretty much"},{"speaker":"[Aaron Straker]","startTime":1189.249,"endTime":1189.349,"body":"that."},{"speaker":"[Bryan Boorstein]","startTime":1189.372,"endTime":1193.075,"body":"confirmed it was that the"},{"speaker":"[Bryan Boorstein]","startTime":1189.372,"endTime":1193.075,"body":"goal is obviously to keep your heart rate as"},{"speaker":"[Bryan Boorstein]","startTime":1193.155,"endTime":1199.059,"body":"low as possible for as long"},{"speaker":"[Bryan Boorstein]","startTime":1193.155,"endTime":1199.059,"body":"as possible and really only let it go up when"},{"speaker":"[Bryan Boorstein]","startTime":1199.219,"endTime":1205.323,"body":"absolutely necessary. And"},{"speaker":"[Bryan Boorstein]","startTime":1199.219,"endTime":1205.323,"body":"so my inclination, being a fast twitch muscle"},{"speaker":"[Bryan Boorstein]","startTime":1205.343,"endTime":1209.986,"body":"fiber person is when I hit"},{"speaker":"[Bryan Boorstein]","startTime":1205.343,"endTime":1209.986,"body":"an uphill, my inclination is to get out of"},{"speaker":"[Bryan Boorstein]","startTime":1210.006,"endTime":1217.311,"body":"the saddle, stand up and"},{"speaker":"[Bryan Boorstein]","startTime":1210.006,"endTime":1217.311,"body":"do it from that position. And I think that"},{"speaker":"[Bryan Boorstein]","startTime":1217.351,"endTime":1222.034,"body":"the solution is actually"},{"speaker":"[Bryan Boorstein]","startTime":1217.351,"endTime":1222.034,"body":"to not do that and instead to go super low"},{"speaker":"[Bryan Boorstein]","startTime":1222.094,"endTime":1226.978,"body":"on the gears and just kind"},{"speaker":"[Bryan Boorstein]","startTime":1222.094,"endTime":1226.978,"body":"of let my feet continue pedaling at a similar"},{"speaker":"[Bryan Boorstein]","startTime":1226.998,"endTime":1232.321,"body":"cadence to what they would"},{"speaker":"[Bryan Boorstein]","startTime":1226.998,"endTime":1232.321,"body":"be doing on flat land and just understand that"},{"speaker":"[Bryan Boorstein]","startTime":1232.361,"endTime":1235.683,"body":"your pace of movement is"},{"speaker":"[Bryan Boorstein]","startTime":1232.361,"endTime":1235.683,"body":"gonna slow down significantly during those"},{"speaker":"[Bryan Boorstein]","startTime":1235.723,"endTime":1239.826,"body":"climbs. And then he talked"},{"speaker":"[Bryan Boorstein]","startTime":1235.723,"endTime":1239.826,"body":"to me a bit about like nasal breathing for"},{"speaker":"[Bryan Boorstein]","startTime":1239.886,"endTime":1243.108,"body":"recovery. So like once you"},{"speaker":"[Bryan Boorstein]","startTime":1239.886,"endTime":1243.108,"body":"get to the top of the climb or like at some"},{"speaker":"[Bryan Boorstein]","startTime":1243.148,"endTime":1248.739,"body":"point, you know, sitting"},{"speaker":"[Bryan Boorstein]","startTime":1243.148,"endTime":1248.739,"body":"up tall and nasal breathing and trying to become"},{"speaker":"[Bryan Boorstein]","startTime":1249.421,"endTime":1252.469,"body":"parasympathetic and stuff"},{"speaker":"[Bryan Boorstein]","startTime":1249.421,"endTime":1252.469,"body":"like that. So a few different strategies there."},{"speaker":"[Aaron Straker]","startTime":1258.87,"endTime":1263.693,"body":"Yeah, man, I'm excited to talk"},{"speaker":"[Aaron Straker]","startTime":1258.87,"endTime":1263.693,"body":"more about it in the coming weeks and months."},{"speaker":"[Aaron Straker]","startTime":1263.974,"endTime":1269.338,"body":"That is something, it's like"},{"speaker":"[Aaron Straker]","startTime":1263.974,"endTime":1269.338,"body":"fun. I'd been able to do some mountain biking"},{"speaker":"[Aaron Straker]","startTime":1269.358,"endTime":1272.4,"body":"when we'd be back in Virginia"},{"speaker":"[Aaron Straker]","startTime":1269.358,"endTime":1272.4,"body":"over some of the past few years and stuff."},{"speaker":"[Aaron Straker]","startTime":1272.46,"endTime":1273.221,"body":"It's one of those things,"},{"speaker":"[Bryan Boorstein]","startTime":1273.614,"endTime":1273.807,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1273.721,"endTime":1276.803,"body":"yes, it's cardio. Your heart"},{"speaker":"[Aaron Straker]","startTime":1273.721,"endTime":1276.803,"body":"rate generally will pick up and stuff, but"},{"speaker":"[Aaron Straker]","startTime":1276.843,"endTime":1279.165,"body":"it's like you feel like a kid"},{"speaker":"[Aaron Straker]","startTime":1276.843,"endTime":1279.165,"body":"again sort of thing. So"},{"speaker":"[Bryan Boorstein]","startTime":1279.15,"endTime":1279.893,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1279.666,"endTime":1279.986,"body":"I'm"},{"speaker":"[Bryan Boorstein]","startTime":1279.933,"endTime":1280.657,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1280.026,"endTime":1280.867,"body":"really pumped that you're"},{"speaker":"[Bryan Boorstein]","startTime":1280.737,"endTime":1280.938,"body":"Um, I'm"},{"speaker":"[Aaron Straker]","startTime":1280.887,"endTime":1281.107,"body":"getting"},{"speaker":"[Bryan Boorstein]","startTime":1280.958,"endTime":1281.239,"body":"going to let"},{"speaker":"[Aaron Straker]","startTime":1281.147,"endTime":1281.307,"body":"into"},{"speaker":"[Bryan Boorstein]","startTime":1281.259,"endTime":1281.36,"body":"you"},{"speaker":"[Aaron Straker]","startTime":1281.327,"endTime":1281.527,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":1281.38,"endTime":1281.561,"body":"jump"},{"speaker":"[Aaron Straker]","startTime":1281.587,"endTime":1281.727,"body":"and"},{"speaker":"[Bryan Boorstein]","startTime":1281.601,"endTime":1281.741,"body":"into"},{"speaker":"[Aaron Straker]","startTime":1281.767,"endTime":1281.887,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":1281.782,"endTime":1282.083,"body":"updates."},{"speaker":"[Aaron Straker]","startTime":1281.967,"endTime":1282.268,"body":"I'm sure"},{"speaker":"[Bryan Boorstein]","startTime":1282.143,"endTime":1282.324,"body":"I'm going"},{"speaker":"[Aaron Straker]","startTime":1282.288,"endTime":1282.448,"body":"you'll"},{"speaker":"[Bryan Boorstein]","startTime":1282.344,"endTime":1282.545,"body":"to run"},{"speaker":"[Aaron Straker]","startTime":1282.468,"endTime":1282.848,"body":"disclose"},{"speaker":"[Bryan Boorstein]","startTime":1282.565,"endTime":1282.947,"body":"real quick to"},{"speaker":"[Aaron Straker]","startTime":1282.908,"endTime":1283.028,"body":"more"},{"speaker":"[Bryan Boorstein]","startTime":1282.967,"endTime":1283.067,"body":"get"},{"speaker":"[Aaron Straker]","startTime":1283.068,"endTime":1283.128,"body":"in"},{"speaker":"[Bryan Boorstein]","startTime":1283.087,"endTime":1283.188,"body":"some"},{"speaker":"[Aaron Straker]","startTime":1283.148,"endTime":1283.208,"body":"the"},{"speaker":"[Bryan Boorstein]","startTime":1283.228,"endTime":1283.429,"body":"water."},{"speaker":"[Aaron Straker]","startTime":1283.248,"endTime":1284.609,"body":"coming months on the podcast."},{"speaker":"[Aaron Straker]","startTime":1289.55,"endTime":1295.494,"body":"Yep, sounds good. So the second"},{"speaker":"[Aaron Straker]","startTime":1289.55,"endTime":1295.494,"body":"update I have is we are again moving the goal"},{"speaker":"[Aaron Straker]","startTime":1295.534,"endTime":1300.917,"body":"posts on my current bulking"},{"speaker":"[Aaron Straker]","startTime":1295.534,"endTime":1300.917,"body":"slash gaining phase. So originally the plan"},{"speaker":"[Aaron Straker]","startTime":1300.957,"endTime":1310.103,"body":"was around between 204 to 208"},{"speaker":"[Aaron Straker]","startTime":1300.957,"endTime":1310.103,"body":"pounds. I started at about 197, 198. Got to"},{"speaker":"[Aaron Straker]","startTime":1310.123,"endTime":1313.866,"body":"between 204 and 208 and like"},{"speaker":"[Aaron Straker]","startTime":1310.123,"endTime":1313.866,"body":"we're still quite lean. Let's push that to"},{"speaker":"[Aaron Straker]","startTime":1313.886,"endTime":1314.326,"body":"about 210."},{"speaker":"[Aaron Straker]","startTime":1319.63,"endTime":1326.094,"body":"now for like five days in a"},{"speaker":"[Aaron Straker]","startTime":1319.63,"endTime":1326.094,"body":"row. Still a little bit too lean to cut the"},{"speaker":"[Aaron Straker]","startTime":1326.114,"endTime":1329.636,"body":"gaining phase here. So now"},{"speaker":"[Aaron Straker]","startTime":1326.114,"endTime":1329.636,"body":"kind of leaving it a little bit open-ended,"},{"speaker":"[Aaron Straker]","startTime":1330.077,"endTime":1339.803,"body":"potentially 2.12 maybe upwards"},{"speaker":"[Aaron Straker]","startTime":1330.077,"endTime":1339.803,"body":"of like 2.15, which is crazy. I think it's"},{"speaker":"[Aaron Straker]","startTime":1339.843,"endTime":1347.128,"body":"been about five years, 2018,"},{"speaker":"[Aaron Straker]","startTime":1339.843,"endTime":1347.128,"body":"so five years now since I've been this big."},{"speaker":"[Aaron Straker]","startTime":1349.95,"endTime":1355.974,"body":"fluctuated between the low"},{"speaker":"[Aaron Straker]","startTime":1349.95,"endTime":1355.974,"body":"200s and like 190 ever since and I have been"},{"speaker":"[Aaron Straker]","startTime":1356.094,"endTime":1361.578,"body":"quite pleased and surprised"},{"speaker":"[Aaron Straker]","startTime":1356.094,"endTime":1361.578,"body":"at how body composition has held up. So it"},{"speaker":"[Aaron Straker]","startTime":1361.598,"endTime":1366.721,"body":"has made me kind of rethink"},{"speaker":"[Aaron Straker]","startTime":1361.598,"endTime":1366.721,"body":"some of my longer term plans and I'm really"},{"speaker":"[Aaron Straker]","startTime":1366.741,"endTime":1372.105,"body":"just enjoying it for now and"},{"speaker":"[Aaron Straker]","startTime":1366.741,"endTime":1372.105,"body":"just pretty much just accepting some of the"},{"speaker":"[Aaron Straker]","startTime":1372.145,"endTime":1376.247,"body":"extra body fat but all the"},{"speaker":"[Aaron Straker]","startTime":1372.145,"endTime":1376.247,"body":"crazy gains that are coming along with it especially"},{"speaker":"[Aaron Straker]","startTime":1376.267,"endTime":1376.628,"body":"in the hack"},{"speaker":"[Aaron Straker]","startTime":1379.69,"endTime":1383.095,"body":"pushing and making sure that"},{"speaker":"[Aaron Straker]","startTime":1379.69,"endTime":1383.095,"body":"I'm not leaving any stones unturned so that"},{"speaker":"[Aaron Straker]","startTime":1383.115,"endTime":1387.001,"body":"when I do go into the diet"},{"speaker":"[Aaron Straker]","startTime":1383.115,"endTime":1387.001,"body":"Really have a nice comparison of like this,"},{"speaker":"[Aaron Straker]","startTime":1387.061,"endTime":1389.124,"body":"you know here is this and this"},{"speaker":"[Aaron Straker]","startTime":1387.061,"endTime":1389.124,"body":"is what I"},{"speaker":"[Bryan Boorstein]","startTime":1389.111,"endTime":1389.351,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1389.144,"endTime":1389.524,"body":"was able"},{"speaker":"[Bryan Boorstein]","startTime":1389.371,"endTime":1389.552,"body":"dude,"},{"speaker":"[Aaron Straker]","startTime":1389.564,"endTime":1389.644,"body":"to"},{"speaker":"[Bryan Boorstein]","startTime":1389.572,"endTime":1389.692,"body":"you"},{"speaker":"[Aaron Straker]","startTime":1389.684,"endTime":1389.885,"body":"do"},{"speaker":"[Bryan Boorstein]","startTime":1389.732,"endTime":1390.033,"body":"look"},{"speaker":"[Aaron Straker]","startTime":1390.005,"endTime":1390.686,"body":"this time So"},{"speaker":"[Bryan Boorstein]","startTime":1390.595,"endTime":1390.856,"body":"you look"},{"speaker":"[Aaron Straker]","startTime":1390.706,"endTime":1391.207,"body":"hopefully"},{"speaker":"[Bryan Boorstein]","startTime":1390.896,"endTime":1391.438,"body":"massive and"},{"speaker":"[Aaron Straker]","startTime":1391.367,"endTime":1391.667,"body":"hoping"},{"speaker":"[Bryan Boorstein]","startTime":1391.458,"endTime":1391.738,"body":"you don't"},{"speaker":"[Aaron Straker]","startTime":1391.687,"endTime":1391.808,"body":"for"},{"speaker":"[Bryan Boorstein]","startTime":1391.758,"endTime":1391.939,"body":"look"},{"speaker":"[Aaron Straker]","startTime":1391.828,"endTime":1392.268,"body":"the best"},{"speaker":"[Bryan Boorstein]","startTime":1391.959,"endTime":1392.802,"body":"like you've put on a ton"},{"speaker":"[Aaron Straker]","startTime":1392.809,"endTime":1393.009,"body":"there"},{"speaker":"[Bryan Boorstein]","startTime":1392.822,"endTime":1395.289,"body":"of body fat like I know pictures"},{"speaker":"[Bryan Boorstein]","startTime":1392.822,"endTime":1395.289,"body":"can be deceiving but"},{"speaker":"[Aaron Straker]","startTime":1401.55,"endTime":1406.073,"body":"What like the lower, like where"},{"speaker":"[Aaron Straker]","startTime":1401.55,"endTime":1406.073,"body":"the, like where your glute meets your lower"},{"speaker":"[Aaron Straker]","startTime":1406.113,"endTime":1407.173,"body":"back, yes,"},{"speaker":"[Bryan Boorstein]","startTime":1407.211,"endTime":1407.292,"body":"I"},{"speaker":"[Aaron Straker]","startTime":1407.273,"endTime":1407.494,"body":"there"},{"speaker":"[Bryan Boorstein]","startTime":1407.312,"endTime":1407.638,"body":"get that"},{"speaker":"[Aaron Straker]","startTime":1407.534,"endTime":1407.614,"body":"is"},{"speaker":"[Bryan Boorstein]","startTime":1407.678,"endTime":1407.963,"body":"too,"},{"speaker":"[Aaron Straker]","startTime":1407.694,"endTime":1407.954,"body":"like"},{"speaker":"[Bryan Boorstein]","startTime":1408.085,"endTime":1408.288,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1408.654,"endTime":1415.199,"body":"a solid like two, three inches"},{"speaker":"[Aaron Straker]","startTime":1408.654,"endTime":1415.199,"body":"of like pinchable fat there. What I've been"},{"speaker":"[Aaron Straker]","startTime":1415.279,"endTime":1420.162,"body":"really, so there's two things."},{"speaker":"[Aaron Straker]","startTime":1415.279,"endTime":1420.162,"body":"I've been really surprised about like the subcutaneous"},{"speaker":"[Aaron Straker]","startTime":1420.202,"endTime":1426.146,"body":"fat over the abs. That's been"},{"speaker":"[Aaron Straker]","startTime":1420.202,"endTime":1426.146,"body":"the most surprising. There really isn't much."},{"speaker":"[Aaron Straker]","startTime":1427.827,"endTime":1433.571,"body":"I've also been training my"},{"speaker":"[Aaron Straker]","startTime":1427.827,"endTime":1433.571,"body":"abs consistently like hard, I would imagine"},{"speaker":"[Aaron Straker]","startTime":1433.591,"endTime":1434.191,"body":"there's probably"},{"speaker":"[Bryan Boorstein]","startTime":1434.235,"endTime":1434.407,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1434.592,"endTime":1442.997,"body":"some hypertrophy to that there,"},{"speaker":"[Aaron Straker]","startTime":1434.592,"endTime":1442.997,"body":"which can help that. I do feel like some"},{"speaker":"[Aaron Straker]","startTime":1446.5,"endTime":1450.242,"body":"visceral adiposity is being"},{"speaker":"[Aaron Straker]","startTime":1446.5,"endTime":1450.242,"body":"obtained. I am getting a little bit of like"},{"speaker":"[Aaron Straker]","startTime":1450.282,"endTime":1454.625,"body":"power gut kind of feeling."},{"speaker":"[Aaron Straker]","startTime":1450.282,"endTime":1454.625,"body":"So that one"},{"speaker":"[Bryan Boorstein]","startTime":1454.55,"endTime":1454.65,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":1454.645,"endTime":1458.768,"body":"obviously you can't do too"},{"speaker":"[Aaron Straker]","startTime":1454.645,"endTime":1458.768,"body":"much about with, unless you get like a Dex"},{"speaker":"[Aaron Straker]","startTime":1458.808,"endTime":1460.929,"body":"or something, which maybe I"},{"speaker":"[Aaron Straker]","startTime":1458.808,"endTime":1460.929,"body":"will do back in the States."},{"speaker":"[Bryan Boorstein]","startTime":1460.67,"endTime":1462.753,"body":"Uh, yeah. How do you feel"},{"speaker":"[Bryan Boorstein]","startTime":1460.67,"endTime":1462.753,"body":"as far as like,"},{"speaker":"[Aaron Straker]","startTime":1462.617,"endTime":1463.0,"body":"But I have been"},{"speaker":"[Bryan Boorstein]","startTime":1462.893,"endTime":1463.014,"body":"I mean,"},{"speaker":"[Aaron Straker]","startTime":1463.04,"endTime":1463.241,"body":"really,"},{"speaker":"[Bryan Boorstein]","startTime":1463.054,"endTime":1463.414,"body":"obviously"},{"speaker":"[Aaron Straker]","startTime":1463.281,"endTime":1463.463,"body":"really"},{"speaker":"[Bryan Boorstein]","startTime":1463.434,"endTime":1463.494,"body":"you"},{"speaker":"[Aaron Straker]","startTime":1463.503,"endTime":1464.006,"body":"surprised"},{"speaker":"[Bryan Boorstein]","startTime":1463.514,"endTime":1464.276,"body":"haven't had blood work,"},{"speaker":"[Aaron Straker]","startTime":1464.228,"endTime":1464.409,"body":"there."},{"speaker":"[Bryan Boorstein]","startTime":1464.296,"endTime":1466.98,"body":"which might be a prudent"},{"speaker":"[Bryan Boorstein]","startTime":1464.296,"endTime":1466.98,"body":"move at a higher body weight just to see like"},{"speaker":"[Bryan Boorstein]","startTime":1467.0,"endTime":1470.566,"body":"how your body is functioning"},{"speaker":"[Bryan Boorstein]","startTime":1467.0,"endTime":1470.566,"body":"at this point. But do you notice any signs?"},{"speaker":"[Bryan Boorstein]","startTime":1470.586,"endTime":1472.709,"body":"Like I guess the blood pressure"},{"speaker":"[Bryan Boorstein]","startTime":1470.586,"endTime":1472.709,"body":"will also be an interesting."},{"speaker":"[Aaron Straker]","startTime":1474.431,"endTime":1474.869,"body":"Yeah, I will."},{"speaker":"[Aaron Straker]","startTime":1479.05,"endTime":1480.03,"body":"The blood pressure will be"},{"speaker":"[Aaron Straker]","startTime":1479.05,"endTime":1480.03,"body":"an"},{"speaker":"[Bryan Boorstein]","startTime":1479.99,"endTime":1480.051,"body":"Oh"},{"speaker":"[Aaron Straker]","startTime":1480.07,"endTime":1480.45,"body":"interesting"},{"speaker":"[Bryan Boorstein]","startTime":1480.071,"endTime":1480.515,"body":"yeah, you did"},{"speaker":"[Aaron Straker]","startTime":1480.491,"endTime":1480.851,"body":"marker."},{"speaker":"[Bryan Boorstein]","startTime":1480.556,"endTime":1480.939,"body":"recently."},{"speaker":"[Aaron Straker]","startTime":1480.931,"endTime":1486.034,"body":"I will get labs back in the"},{"speaker":"[Aaron Straker]","startTime":1480.931,"endTime":1486.034,"body":"States. I did get lipids maybe about like six"},{"speaker":"[Aaron Straker]","startTime":1486.074,"endTime":1491.958,"body":"weeks ago. Yeah, and they were"},{"speaker":"[Aaron Straker]","startTime":1486.074,"endTime":1491.958,"body":"very comparable. It's hard to say, cause I've"},{"speaker":"[Aaron Straker]","startTime":1491.978,"endTime":1495.38,"body":"been pushing the cardio really"},{"speaker":"[Aaron Straker]","startTime":1491.978,"endTime":1495.38,"body":"hard as well. And granted it's only one session"},{"speaker":"[Aaron Straker]","startTime":1495.4,"endTime":1499.483,"body":"per week, but I've been taking"},{"speaker":"[Aaron Straker]","startTime":1495.4,"endTime":1499.483,"body":"it like very, very seriously and like really"},{"speaker":"[Aaron Straker]","startTime":1499.543,"endTime":1505.807,"body":"pushing myself there. I do"},{"speaker":"[Aaron Straker]","startTime":1499.543,"endTime":1505.807,"body":"feel pretty good. Granted, I'm really sweaty"},{"speaker":"[Aaron Straker]","startTime":1505.827,"endTime":1509.99,"body":"all the time. Some meals I"},{"speaker":"[Aaron Straker]","startTime":1505.827,"endTime":1509.99,"body":"don't really want, more of a planning of the"},{"speaker":"[Aaron Straker]","startTime":1510.07,"endTime":1514.073,"body":"timing of the day. For instance,"},{"speaker":"[Aaron Straker]","startTime":1510.07,"endTime":1514.073,"body":"like, you know, this podcast,"},{"speaker":"[Bryan Boorstein]","startTime":1513.538,"endTime":1513.65,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1514.113,"endTime":1518.476,"body":"we start at eight, I'm gonna"},{"speaker":"[Aaron Straker]","startTime":1514.113,"endTime":1518.476,"body":"be having a meal at 9.45 tonight, you know,"},{"speaker":"[Aaron Straker]","startTime":1518.536,"endTime":1524.62,"body":"after we wrap up sort of thing."},{"speaker":"[Aaron Straker]","startTime":1518.536,"endTime":1524.62,"body":"But it has been interesting and fun to just"},{"speaker":"[Aaron Straker]","startTime":1524.64,"endTime":1530.224,"body":"like progress again, you know,"},{"speaker":"[Aaron Straker]","startTime":1524.64,"endTime":1530.224,"body":"like, I mean, I put this on my story yesterday,"},{"speaker":"[Aaron Straker]","startTime":1530.264,"endTime":1535.047,"body":"but like when I was, right"},{"speaker":"[Aaron Straker]","startTime":1530.264,"endTime":1535.047,"body":"before I left Bali in September, I had four"},{"speaker":"[Aaron Straker]","startTime":1535.387,"endTime":1539.61,"body":"plates per side on the hack"},{"speaker":"[Aaron Straker]","startTime":1535.387,"endTime":1539.61,"body":"squat for the first time ever. working with"},{"speaker":"[Aaron Straker]","startTime":1539.65,"endTime":1545.174,"body":"that. You know, when we first"},{"speaker":"[Aaron Straker]","startTime":1539.65,"endTime":1545.174,"body":"got here in May, so about a year ago, I was"},{"speaker":"[Aaron Straker]","startTime":1545.214,"endTime":1546.394,"body":"able to do the four plates"},{"speaker":"[Bryan Boorstein]","startTime":1546.392,"endTime":1546.585,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1546.434,"endTime":1550.297,"body":"per side for like five during"},{"speaker":"[Aaron Straker]","startTime":1546.434,"endTime":1550.297,"body":"the strength phase. Like, and I was like, I"},{"speaker":"[Aaron Straker]","startTime":1550.317,"endTime":1552.819,"body":"was pumped about that. I'm"},{"speaker":"[Aaron Straker]","startTime":1550.317,"endTime":1552.819,"body":"like, damn, five reps. Like, this is cool."},{"speaker":"[Aaron Straker]","startTime":1553.399,"endTime":1556.981,"body":"Like five months later, I was"},{"speaker":"[Aaron Straker]","startTime":1553.399,"endTime":1556.981,"body":"able to do that for 10, like the week we left."},{"speaker":"[Aaron Straker]","startTime":1557.002,"endTime":1562.245,"body":"I was like, dude, this is sick,"},{"speaker":"[Aaron Straker]","startTime":1557.002,"endTime":1562.245,"body":"dude. It was five reps. Now it's 10. On Monday."},{"speaker":"[Aaron Straker]","startTime":1562.285,"endTime":1563.026,"body":"So yesterday"},{"speaker":"[Bryan Boorstein]","startTime":1562.95,"endTime":1563.741,"body":"That's insane,"},{"speaker":"[Aaron Straker]","startTime":1563.566,"endTime":1564.326,"body":"I did 11"},{"speaker":"[Bryan Boorstein]","startTime":1563.944,"endTime":1564.207,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1569.47,"endTime":1573.335,"body":"Yeah, so like a year ago, I"},{"speaker":"[Aaron Straker]","startTime":1569.47,"endTime":1573.335,"body":"could only do it for four reps or five reps."},{"speaker":"[Aaron Straker]","startTime":1573.675,"endTime":1573.855,"body":"I did"},{"speaker":"[Bryan Boorstein]","startTime":1573.85,"endTime":1574.05,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":1573.875,"endTime":1578.982,"body":"it for 11 after I did four"},{"speaker":"[Aaron Straker]","startTime":1573.875,"endTime":1578.982,"body":"and a half for eight just"},{"speaker":"[Bryan Boorstein]","startTime":1578.971,"endTime":1579.164,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1579.022,"endTime":1581.625,"body":"before that. So the progress"},{"speaker":"[Bryan Boorstein]","startTime":1581.47,"endTime":1581.91,"body":"Especially"},{"speaker":"[Aaron Straker]","startTime":1581.645,"endTime":1582.025,"body":"has been,"},{"speaker":"[Bryan Boorstein]","startTime":1581.93,"endTime":1582.531,"body":"because I remember"},{"speaker":"[Aaron Straker]","startTime":1582.346,"endTime":1582.626,"body":"it's been"},{"speaker":"[Bryan Boorstein]","startTime":1582.571,"endTime":1582.691,"body":"you"},{"speaker":"[Aaron Straker]","startTime":1582.726,"endTime":1583.046,"body":"really,"},{"speaker":"[Bryan Boorstein]","startTime":1582.731,"endTime":1583.111,"body":"saying"},{"speaker":"[Aaron Straker]","startTime":1583.086,"endTime":1583.667,"body":"really cool"},{"speaker":"[Bryan Boorstein]","startTime":1583.512,"endTime":1585.194,"body":"lamenting that you"},{"speaker":"[Aaron Straker]","startTime":1585.209,"endTime":1585.369,"body":"with"},{"speaker":"[Bryan Boorstein]","startTime":1585.214,"endTime":1585.434,"body":"had"},{"speaker":"[Aaron Straker]","startTime":1585.409,"endTime":1585.549,"body":"that."},{"speaker":"[Bryan Boorstein]","startTime":1585.474,"endTime":1588.557,"body":"like a kind of year where"},{"speaker":"[Bryan Boorstein]","startTime":1585.474,"endTime":1588.557,"body":"you just treaded water and you didn't really"},{"speaker":"[Bryan Boorstein]","startTime":1588.657,"endTime":1593.002,"body":"actually make any progress,"},{"speaker":"[Bryan Boorstein]","startTime":1588.657,"endTime":1593.002,"body":"so to speak, on your physique. And so you really"},{"speaker":"[Bryan Boorstein]","startTime":1593.042,"endTime":1597.106,"body":"committed this year to being"},{"speaker":"[Bryan Boorstein]","startTime":1593.042,"endTime":1597.106,"body":"like a year that you're going to make significant"},{"speaker":"[Bryan Boorstein]","startTime":1597.146,"endTime":1599.929,"body":"progress and you're following"},{"speaker":"[Bryan Boorstein]","startTime":1597.146,"endTime":1599.929,"body":"through. So that's pretty cool."},{"speaker":"[Aaron Straker]","startTime":1605.85,"endTime":1611.173,"body":"Yeah, I'm pumped about that."},{"speaker":"[Aaron Straker]","startTime":1605.85,"endTime":1611.173,"body":"And then the last update I have is by the time"},{"speaker":"[Aaron Straker]","startTime":1611.233,"endTime":1616.076,"body":"this episode releases. So when"},{"speaker":"[Aaron Straker]","startTime":1611.233,"endTime":1616.076,"body":"you're listening to it, details for upgrade"},{"speaker":"[Aaron Straker]","startTime":1616.236,"endTime":1620.739,"body":"class two will have been released"},{"speaker":"[Aaron Straker]","startTime":1616.236,"endTime":1620.739,"body":"and the registration will be open within a"},{"speaker":"[Aaron Straker]","startTime":1620.82,"endTime":1624.362,"body":"few days of when this podcast"},{"speaker":"[Aaron Straker]","startTime":1620.82,"endTime":1624.362,"body":"comes out. If that is something that you've"},{"speaker":"[Aaron Straker]","startTime":1624.382,"endTime":1627.764,"body":"been paying attention to or"},{"speaker":"[Aaron Straker]","startTime":1624.382,"endTime":1627.764,"body":"interested in, I would recommend hopping on"},{"speaker":"[Aaron Straker]","startTime":1627.804,"endTime":1632.808,"body":"it quickly. The first class"},{"speaker":"[Aaron Straker]","startTime":1627.804,"endTime":1632.808,"body":"sold out in under 30 hours and we are anticipating"},{"speaker":"[Aaron Straker]","startTime":1632.848,"endTime":1638.037,"body":"the same for the second. to"},{"speaker":"[Aaron Straker]","startTime":1632.848,"endTime":1638.037,"body":"you, make note and get"},{"speaker":"[Bryan Boorstein]","startTime":1638.05,"endTime":1638.213,"body":"Super"},{"speaker":"[Aaron Straker]","startTime":1638.077,"endTime":1638.278,"body":"on the"},{"speaker":"[Bryan Boorstein]","startTime":1638.233,"endTime":1638.458,"body":"cool,"},{"speaker":"[Aaron Straker]","startTime":1638.398,"endTime":1638.7,"body":"email"},{"speaker":"[Bryan Boorstein]","startTime":1638.662,"endTime":1638.805,"body":"love"},{"speaker":"[Aaron Straker]","startTime":1638.74,"endTime":1638.92,"body":"list"},{"speaker":"[Bryan Boorstein]","startTime":1638.825,"endTime":1638.988,"body":"that."},{"speaker":"[Aaron Straker]","startTime":1639.001,"endTime":1641.509,"body":"which is up at the online coaching"},{"speaker":"[Aaron Straker]","startTime":1639.001,"endTime":1641.509,"body":"upgrade."},{"speaker":"[Bryan Boorstein]","startTime":1642.99,"endTime":1646.012,"body":"All right, cool, let's talk"},{"speaker":"[Bryan Boorstein]","startTime":1642.99,"endTime":1646.012,"body":"about some one-arm training here."},{"speaker":"[Aaron Straker]","startTime":1645.95,"endTime":1646.112,"body":"That's"},{"speaker":"[Bryan Boorstein]","startTime":1646.072,"endTime":1646.332,"body":"So"},{"speaker":"[Aaron Straker]","startTime":1646.153,"endTime":1647.085,"body":"it from updates for me."},{"speaker":"[Bryan Boorstein]","startTime":1647.533,"endTime":1652.896,"body":"my six-month experiment finally"},{"speaker":"[Bryan Boorstein]","startTime":1647.533,"endTime":1652.896,"body":"wrapped up yesterday. I made my post on Instagram,"},{"speaker":"[Bryan Boorstein]","startTime":1653.457,"endTime":1659.26,"body":"and man, I'm elated just"},{"speaker":"[Bryan Boorstein]","startTime":1653.457,"endTime":1659.26,"body":"to be done, to be honest, but not so elated"},{"speaker":"[Bryan Boorstein]","startTime":1659.28,"endTime":1664.604,"body":"with the results. So just"},{"speaker":"[Bryan Boorstein]","startTime":1659.28,"endTime":1664.604,"body":"because I assume everybody that follows me"},{"speaker":"[Bryan Boorstein]","startTime":1664.644,"endTime":1668.567,"body":"on Instagram probably isn't"},{"speaker":"[Bryan Boorstein]","startTime":1664.644,"endTime":1668.567,"body":"listening to the podcast and vice versa, I"},{"speaker":"[Bryan Boorstein]","startTime":1668.587,"endTime":1674.791,"body":"will give you guys the breakdown"},{"speaker":"[Bryan Boorstein]","startTime":1668.587,"endTime":1674.791,"body":"here. just my left arm with isolated work."},{"speaker":"[Bryan Boorstein]","startTime":1674.811,"endTime":1678.193,"body":"We've talked about it on"},{"speaker":"[Bryan Boorstein]","startTime":1674.811,"endTime":1678.193,"body":"the podcast a bunch, but I still continue to"},{"speaker":"[Bryan Boorstein]","startTime":1678.233,"endTime":1682.256,"body":"do my rows, my presses and"},{"speaker":"[Bryan Boorstein]","startTime":1678.233,"endTime":1682.256,"body":"things like that with both arms. So there was"},{"speaker":"[Bryan Boorstein]","startTime":1682.296,"endTime":1687.319,"body":"still some stimulation for"},{"speaker":"[Bryan Boorstein]","startTime":1682.296,"endTime":1687.319,"body":"my right arm happening. But any direct bicep"},{"speaker":"[Bryan Boorstein]","startTime":1687.359,"endTime":1695.164,"body":"or tricep work was done with"},{"speaker":"[Bryan Boorstein]","startTime":1687.359,"endTime":1695.164,"body":"just my left arm. And I measured three things."},{"speaker":"[Bryan Boorstein]","startTime":1695.745,"endTime":1696.805,"body":"At the beginning, I"},{"speaker":"[Bryan Boorstein]","startTime":1709.454,"endTime":1714.797,"body":"and it's relevance in a bit."},{"speaker":"[Bryan Boorstein]","startTime":1709.454,"endTime":1714.797,"body":"I think it is relevant, but it also started,"},{"speaker":"[Bryan Boorstein]","startTime":1714.817,"endTime":1717.699,"body":"you know, about the DEXA"},{"speaker":"[Bryan Boorstein]","startTime":1714.817,"endTime":1717.699,"body":"was about a month before I started the one"},{"speaker":"[Bryan Boorstein]","startTime":1717.739,"endTime":1721.542,"body":"arm training experiment."},{"speaker":"[Bryan Boorstein]","startTime":1717.739,"endTime":1721.542,"body":"So I had DEXA from the beginning. I did another"},{"speaker":"[Bryan Boorstein]","startTime":1721.582,"endTime":1726.425,"body":"DEXA at the end. I also did"},{"speaker":"[Bryan Boorstein]","startTime":1721.582,"endTime":1726.425,"body":"arm measurements at the beginning and at the"},{"speaker":"[Bryan Boorstein]","startTime":1726.565,"endTime":1731.068,"body":"end. In the beginning and"},{"speaker":"[Bryan Boorstein]","startTime":1726.565,"endTime":1731.068,"body":"halfway, I only did one, I only measured on"},{"speaker":"[Bryan Boorstein]","startTime":1731.088,"endTime":1732.669,"body":"one day. I did one arm training"},{"speaker":"[Bryan Boorstein]","startTime":1731.088,"endTime":1732.669,"body":"experiment. I did one arm training experiment."},{"speaker":"[Bryan Boorstein]","startTime":1732.689,"endTime":1736.452,"body":"I did one I did multiple"},{"speaker":"[Bryan Boorstein]","startTime":1732.689,"endTime":1736.452,"body":"measurements, but I only measured one specific"},{"speaker":"[Bryan Boorstein]","startTime":1736.532,"endTime":1742.876,"body":"day. Um, and then via feedback"},{"speaker":"[Bryan Boorstein]","startTime":1736.532,"endTime":1742.876,"body":"from multiple people, I decided that this final,"},{"speaker":"[Bryan Boorstein]","startTime":1743.336,"endTime":1748.3,"body":"uh, measurement, I should"},{"speaker":"[Bryan Boorstein]","startTime":1743.336,"endTime":1748.3,"body":"probably do multiple days just to kind of take"},{"speaker":"[Bryan Boorstein]","startTime":1748.32,"endTime":1752.923,"body":"away as many variables as"},{"speaker":"[Bryan Boorstein]","startTime":1748.32,"endTime":1752.923,"body":"possible. So I measured my arms Saturday, Sunday"},{"speaker":"[Bryan Boorstein]","startTime":1753.043,"endTime":1762.569,"body":"and Monday. Um, and then"},{"speaker":"[Bryan Boorstein]","startTime":1753.043,"endTime":1762.569,"body":"the other thing that I have is strength testing."},{"speaker":"[Bryan Boorstein]","startTime":1763.69,"endTime":1766.452,"body":"So I didn't do any strength"},{"speaker":"[Bryan Boorstein]","startTime":1763.69,"endTime":1766.452,"body":"testing in the beginning because I felt like"},{"speaker":"[Bryan Boorstein]","startTime":1766.492,"endTime":1769.834,"body":"it was pretty irrelevant."},{"speaker":"[Bryan Boorstein]","startTime":1766.492,"endTime":1769.834,"body":"I was training both arms already. And what"},{"speaker":"[Bryan Boorstein]","startTime":1769.914,"endTime":1773.937,"body":"I knew from the strength"},{"speaker":"[Bryan Boorstein]","startTime":1769.914,"endTime":1773.937,"body":"testing was that my left arm was generally"},{"speaker":"[Bryan Boorstein]","startTime":1773.977,"endTime":1778.68,"body":"about one rep weaker than"},{"speaker":"[Bryan Boorstein]","startTime":1773.977,"endTime":1778.68,"body":"my right, where I would do a set of say eight"},{"speaker":"[Bryan Boorstein]","startTime":1778.72,"endTime":1783.603,"body":"curls with 50 pounds and"},{"speaker":"[Bryan Boorstein]","startTime":1778.72,"endTime":1783.603,"body":"my right arm would make the eighth rep at one"},{"speaker":"[Bryan Boorstein]","startTime":1783.803,"endTime":1788.627,"body":"RIR and my left arm would"},{"speaker":"[Bryan Boorstein]","startTime":1783.803,"endTime":1788.627,"body":"make the eighth rep at zero RIR or even maybe"},{"speaker":"[Bryan Boorstein]","startTime":1788.667,"endTime":1797.733,"body":"with like a little bit of"},{"speaker":"[Bryan Boorstein]","startTime":1788.667,"endTime":1797.733,"body":"like or something along those lines. So my"},{"speaker":"[Bryan Boorstein]","startTime":1797.773,"endTime":1803.517,"body":"hypothesis going in was that"},{"speaker":"[Bryan Boorstein]","startTime":1797.773,"endTime":1803.517,"body":"there would probably be no change. That my"},{"speaker":"[Bryan Boorstein]","startTime":1803.557,"endTime":1807.219,"body":"right arm wouldn't shrink"},{"speaker":"[Bryan Boorstein]","startTime":1803.557,"endTime":1807.219,"body":"and my left arm wouldn't grow and that that"},{"speaker":"[Bryan Boorstein]","startTime":1807.239,"endTime":1811.182,"body":"would be validation for me"},{"speaker":"[Bryan Boorstein]","startTime":1807.239,"endTime":1811.182,"body":"to essentially decide that maybe I don't need"},{"speaker":"[Bryan Boorstein]","startTime":1811.222,"endTime":1817.786,"body":"to train arms anymore. The"},{"speaker":"[Bryan Boorstein]","startTime":1811.222,"endTime":1817.786,"body":"end result was not quite what I predicted."},{"speaker":"[Bryan Boorstein]","startTime":1818.967,"endTime":1828.373,"body":"So essentially the DEXA scan"},{"speaker":"[Bryan Boorstein]","startTime":1818.967,"endTime":1828.373,"body":"showed that my left arm lost.3 pounds of lean"},{"speaker":"[Bryan Boorstein]","startTime":1828.533,"endTime":1836.238,"body":"body mass and my right arm"},{"speaker":"[Bryan Boorstein]","startTime":1828.533,"endTime":1836.238,"body":"gained.3 pounds of lean body mass, which is"},{"speaker":"[Bryan Boorstein]","startTime":1836.499,"endTime":1840.241,"body":"mostly only interesting because"},{"speaker":"[Bryan Boorstein]","startTime":1836.499,"endTime":1840.241,"body":"there's obviously like, you know, error, there's"},{"speaker":"[Bryan Boorstein]","startTime":1840.321,"endTime":1846.645,"body":"error in a DEXA, but it's"},{"speaker":"[Bryan Boorstein]","startTime":1840.321,"endTime":1846.645,"body":"mostly interesting because my entire body as"},{"speaker":"[Bryan Boorstein]","startTime":1846.665,"endTime":1855.131,"body":"a whole gained.8 pounds of"},{"speaker":"[Bryan Boorstein]","startTime":1846.665,"endTime":1855.131,"body":"lean body mass Every single region of my body"},{"speaker":"[Bryan Boorstein]","startTime":1855.251,"endTime":1860.815,"body":"either stayed the same or"},{"speaker":"[Bryan Boorstein]","startTime":1855.251,"endTime":1860.815,"body":"grew, you know, 0.1 here, 0.1 there, 0.2 here,"},{"speaker":"[Bryan Boorstein]","startTime":1860.855,"endTime":1865.618,"body":"whatever. Except my left"},{"speaker":"[Bryan Boorstein]","startTime":1860.855,"endTime":1865.618,"body":"arm, my left arm, the only part of my body"},{"speaker":"[Bryan Boorstein]","startTime":1866.078,"endTime":1872.302,"body":"that actually did not grow"},{"speaker":"[Bryan Boorstein]","startTime":1866.078,"endTime":1872.302,"body":"and in fact shrank. And so man, like if you"},{"speaker":"[Bryan Boorstein]","startTime":1872.362,"endTime":1877.286,"body":"talk about things that cause"},{"speaker":"[Bryan Boorstein]","startTime":1872.362,"endTime":1877.286,"body":"headaches, this is one of those things that"},{"speaker":"[Bryan Boorstein]","startTime":1877.326,"endTime":1881.328,"body":"really mind-fucked me for"},{"speaker":"[Bryan Boorstein]","startTime":1877.326,"endTime":1881.328,"body":"a little bit after I got the Dexa trying to"},{"speaker":"[Bryan Boorstein]","startTime":1881.368,"endTime":1888.113,"body":"figure it out. And so obviously"},{"speaker":"[Bryan Boorstein]","startTime":1881.368,"endTime":1888.113,"body":"measurement error is the first thing that most"},{"speaker":"[Bryan Boorstein]","startTime":1888.193,"endTime":1893.637,"body":"people thought. But I just,"},{"speaker":"[Bryan Boorstein]","startTime":1888.193,"endTime":1893.637,"body":"I really struggle with that considering that"},{"speaker":"[Bryan Boorstein]","startTime":1893.657,"endTime":1896.859,"body":"the rest of my body gained"},{"speaker":"[Bryan Boorstein]","startTime":1893.657,"endTime":1896.859,"body":"and that just that one area seemed to have"},{"speaker":"[Bryan Boorstein]","startTime":1896.899,"endTime":1900.681,"body":"lost. And then the Dexa also"},{"speaker":"[Bryan Boorstein]","startTime":1896.899,"endTime":1900.681,"body":"showed that my left arm gained 0.4 pounds of"},{"speaker":"[Bryan Boorstein]","startTime":1900.721,"endTime":1905.565,"body":"fat, which is also really"},{"speaker":"[Bryan Boorstein]","startTime":1900.721,"endTime":1905.565,"body":"odd because it lost 0.3 pounds of muscle but"},{"speaker":"[Bryan Boorstein]","startTime":1905.625,"endTime":1909.727,"body":"gained 0.4 pounds of fat,"},{"speaker":"[Bryan Boorstein]","startTime":1905.625,"endTime":1909.727,"body":"which means it actually sort of increased in"},{"speaker":"[Bryan Boorstein]","startTime":1909.807,"endTime":1914.971,"body":"size. It's just, it's just"},{"speaker":"[Bryan Boorstein]","startTime":1909.807,"endTime":1914.971,"body":"so weird. So then my second thought was that"},{"speaker":"[Bryan Boorstein]","startTime":1915.031,"endTime":1920.455,"body":"maybe I was in fact over"},{"speaker":"[Bryan Boorstein]","startTime":1915.031,"endTime":1920.455,"body":"training my left arm Even though I tend to"},{"speaker":"[Bryan Boorstein]","startTime":1920.495,"endTime":1925.978,"body":"train with lower volumes"},{"speaker":"[Bryan Boorstein]","startTime":1920.495,"endTime":1925.978,"body":"and higher intensities I guess it's possible"},{"speaker":"[Bryan Boorstein]","startTime":1926.459,"endTime":1932.242,"body":"that given the additional"},{"speaker":"[Bryan Boorstein]","startTime":1926.459,"endTime":1932.242,"body":"cardio I was doing My recovery capacity being"},{"speaker":"[Bryan Boorstein]","startTime":1932.302,"endTime":1937.426,"body":"limited that maybe I did"},{"speaker":"[Bryan Boorstein]","startTime":1932.302,"endTime":1937.426,"body":"too much work on my left arm But then the other"},{"speaker":"[Bryan Boorstein]","startTime":1937.446,"endTime":1943.41,"body":"side of that coin would be"},{"speaker":"[Bryan Boorstein]","startTime":1937.446,"endTime":1943.41,"body":"if I was in fact over training, you know whole."},{"speaker":"[Bryan Boorstein]","startTime":1943.83,"endTime":1948.474,"body":"Like there should be signs"},{"speaker":"[Bryan Boorstein]","startTime":1943.83,"endTime":1948.474,"body":"of that in other parts of my body and not just"},{"speaker":"[Bryan Boorstein]","startTime":1948.594,"endTime":1953.838,"body":"relegated to the left arm."},{"speaker":"[Bryan Boorstein]","startTime":1948.594,"endTime":1953.838,"body":"Like a part of me feels like I should be able"},{"speaker":"[Bryan Boorstein]","startTime":1953.879,"endTime":1958.783,"body":"to just train my arms endlessly"},{"speaker":"[Bryan Boorstein]","startTime":1953.879,"endTime":1958.783,"body":"and have the fatigue not be significant enough"},{"speaker":"[Bryan Boorstein]","startTime":1958.803,"endTime":1964.748,"body":"to actually cause an issue."},{"speaker":"[Bryan Boorstein]","startTime":1958.803,"endTime":1964.748,"body":"So that's the initial. I have a lot more to"},{"speaker":"[Bryan Boorstein]","startTime":1964.788,"endTime":1966.909,"body":"say on it, but I'll jump"},{"speaker":"[Bryan Boorstein]","startTime":1964.788,"endTime":1966.909,"body":"over to you for some thoughts."},{"speaker":"[Bryan Boorstein]","startTime":1971.75,"endTime":1971.995,"body":"Hahaha"},{"speaker":"[Aaron Straker]","startTime":1973.45,"endTime":1976.171,"body":"Yeah, it's smart. Cause if"},{"speaker":"[Aaron Straker]","startTime":1973.45,"endTime":1976.171,"body":"we would have kept going, I would have forgotten"},{"speaker":"[Aaron Straker]","startTime":1976.191,"endTime":1982.916,"body":"everything I wanted to say."},{"speaker":"[Aaron Straker]","startTime":1976.191,"endTime":1982.916,"body":"The, I think it's, I didn't see, I know you"},{"speaker":"[Aaron Straker]","startTime":1982.936,"endTime":1985.558,"body":"didn't say it on the podcast"},{"speaker":"[Aaron Straker]","startTime":1982.936,"endTime":1985.558,"body":"and I didn't see it in the post, but it is"},{"speaker":"[Aaron Straker]","startTime":1985.598,"endTime":1985.858,"body":"something"},{"speaker":"[Bryan Boorstein]","startTime":1985.75,"endTime":1985.85,"body":"around."},{"speaker":"[Aaron Straker]","startTime":1985.878,"endTime":1989.68,"body":"that I know happened. Your"},{"speaker":"[Aaron Straker]","startTime":1985.878,"endTime":1989.68,"body":"Dexa was at the exact same location in both"},{"speaker":"[Aaron Straker]","startTime":1989.72,"endTime":1994.924,"body":"times. Correct. So that's like"},{"speaker":"[Aaron Straker]","startTime":1989.72,"endTime":1994.924,"body":"another, like kind of, you're like, Oh, well,"},{"speaker":"[Aaron Straker]","startTime":1994.964,"endTime":1999.087,"body":"if this Dex was in one machine,"},{"speaker":"[Aaron Straker]","startTime":1994.964,"endTime":1999.087,"body":"like they can be differently calibrated, that"},{"speaker":"[Aaron Straker]","startTime":1999.127,"endTime":2000.327,"body":"sort of thing, different models,"},{"speaker":"[Aaron Straker]","startTime":1999.127,"endTime":2000.327,"body":"like,"},{"speaker":"[Bryan Boorstein]","startTime":2000.311,"endTime":2000.535,"body":"Same"},{"speaker":"[Aaron Straker]","startTime":2000.367,"endTime":2000.528,"body":"no,"},{"speaker":"[Bryan Boorstein]","startTime":2000.576,"endTime":2000.821,"body":"tech"},{"speaker":"[Aaron Straker]","startTime":2000.648,"endTime":2000.828,"body":"you're"},{"speaker":"[Bryan Boorstein]","startTime":2000.862,"endTime":2000.923,"body":"as"},{"speaker":"[Aaron Straker]","startTime":2000.868,"endTime":2001.008,"body":"at, you"},{"speaker":"[Bryan Boorstein]","startTime":2000.964,"endTime":2001.168,"body":"well."},{"speaker":"[Aaron Straker]","startTime":2001.048,"endTime":2003.83,"body":"went to the same exact Dex"},{"speaker":"[Aaron Straker]","startTime":2001.048,"endTime":2003.83,"body":"machine, you know, apart,"},{"speaker":"[Bryan Boorstein]","startTime":2003.7,"endTime":2003.785,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2003.85,"endTime":2010.181,"body":"same exact place. It is very,"},{"speaker":"[Aaron Straker]","startTime":2003.85,"endTime":2010.181,"body":"okay. Same tech as well. So that is, I think"},{"speaker":"[Aaron Straker]","startTime":2010.201,"endTime":2014.188,"body":"is, that's a big kind of drop"},{"speaker":"[Aaron Straker]","startTime":2010.201,"endTime":2014.188,"body":"in the bucket of like, okay, we have some decent"},{"speaker":"[Aaron Straker]","startTime":2014.208,"endTime":2015.029,"body":"consistency there."},{"speaker":"[Aaron Straker]","startTime":2018.11,"endTime":2024.855,"body":"I'm very hard pressed to think"},{"speaker":"[Aaron Straker]","startTime":2018.11,"endTime":2024.855,"body":"that the arm that you were over training that"},{"speaker":"[Aaron Straker]","startTime":2024.995,"endTime":2029.998,"body":"because you would have perceptible"},{"speaker":"[Aaron Straker]","startTime":2024.995,"endTime":2029.998,"body":"feedback on that. If was it super sore all"},{"speaker":"[Aaron Straker]","startTime":2030.038,"endTime":2034.721,"body":"the time and where you're overlapping"},{"speaker":"[Aaron Straker]","startTime":2030.038,"endTime":2034.721,"body":"soreness, like you would know and knowing you,"},{"speaker":"[Aaron Straker]","startTime":2034.821,"endTime":2038.884,"body":"you would have auto regulated"},{"speaker":"[Aaron Straker]","startTime":2034.821,"endTime":2038.884,"body":"that a long time ago. I"},{"speaker":"[Bryan Boorstein]","startTime":2038.95,"endTime":2039.279,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":2039.004,"endTime":2044.348,"body":"really don't think it was over"},{"speaker":"[Aaron Straker]","startTime":2039.004,"endTime":2044.348,"body":"trained. This is a puzzle. This like, this"},{"speaker":"[Aaron Straker]","startTime":2044.568,"endTime":2051.999,"body":"is a puzzle. in the Dexa, I"},{"speaker":"[Aaron Straker]","startTime":2044.568,"endTime":2051.999,"body":"would be more kind of akin to the margin of"},{"speaker":"[Aaron Straker]","startTime":2052.1189999999997,"endTime":2052.6400000000003,"body":"error thing,"},{"speaker":"[Bryan Boorstein]","startTime":2052.7380000000003,"endTime":2052.827,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2052.9610000000002,"endTime":2061.411,"body":"but the fact that everything"},{"speaker":"[Aaron Straker]","startTime":2052.9610000000002,"endTime":2061.411,"body":"got bigger, except the left arm. I, my hypothesis,"},{"speaker":"[Aaron Straker]","startTime":2061.451,"endTime":2069.676,"body":"which I mean, it's purely conjecture,"},{"speaker":"[Aaron Straker]","startTime":2061.451,"endTime":2069.676,"body":"is that the, the period of acute kind of D"},{"speaker":"[Aaron Straker]","startTime":2069.716,"endTime":2073.138,"body":"training, yes, you're still"},{"speaker":"[Aaron Straker]","startTime":2069.716,"endTime":2073.138,"body":"doing rowing. Yes, you're still doing, you"},{"speaker":"[Aaron Straker]","startTime":2073.158,"endTime":2077.481,"body":"know, pressing and stuff, but"},{"speaker":"[Aaron Straker]","startTime":2073.158,"endTime":2077.481,"body":"it's like, you're not really fully shortening"},{"speaker":"[Aaron Straker]","startTime":2077.521,"endTime":2081.664,"body":"the tricep or probably fully"},{"speaker":"[Aaron Straker]","startTime":2077.521,"endTime":2081.664,"body":"lengthening it in different things. Same with"},{"speaker":"[Aaron Straker]","startTime":2081.684,"endTime":2087.748,"body":"the bicep is probably the way"},{"speaker":"[Aaron Straker]","startTime":2081.684,"endTime":2087.748,"body":"that the dex of calculates some of the tissue"},{"speaker":"[Aaron Straker]","startTime":2088.749,"endTime":2094.212,"body":"got that that like I want to"},{"speaker":"[Aaron Straker]","startTime":2088.749,"endTime":2094.212,"body":"say translation but that's not the proper terminology"},{"speaker":"[Aaron Straker]","startTime":2094.513,"endTime":2099.276,"body":"like some muscle mass could"},{"speaker":"[Aaron Straker]","startTime":2094.513,"endTime":2099.276,"body":"have been picked up as fat because of something"},{"speaker":"[Aaron Straker]","startTime":2099.316,"endTime":2099.696,"body":"with that"},{"speaker":"[Bryan Boorstein]","startTime":2099.935,"endTime":2100.107,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2100.096,"endTime":2107.922,"body":"and but I mean I that even"},{"speaker":"[Aaron Straker]","startTime":2100.096,"endTime":2107.922,"body":"feels like a stretch to me it could be potentially"},{"speaker":"[Aaron Straker]","startTime":2107.942,"endTime":2113.205,"body":"the glycogen thing you know"},{"speaker":"[Aaron Straker]","startTime":2107.942,"endTime":2113.205,"body":"that the period of of when when it was most"},{"speaker":"[Aaron Straker]","startTime":2113.265,"endTime":2115.607,"body":"recently trained to the period"},{"speaker":"[Aaron Straker]","startTime":2113.265,"endTime":2115.607,"body":"of the dexa"},{"speaker":"[Bryan Boorstein]","startTime":2115.271,"endTime":2115.751,"body":"Yeah. Cass"},{"speaker":"[Aaron Straker]","startTime":2115.687,"endTime":2115.767,"body":"and"},{"speaker":"[Bryan Boorstein]","startTime":2115.791,"endTime":2116.071,"body":"wrote"},{"speaker":"[Aaron Straker]","startTime":2115.807,"endTime":2116.327,"body":"those sort"},{"speaker":"[Bryan Boorstein]","startTime":2116.131,"endTime":2117.032,"body":"and suggested"},{"speaker":"[Aaron Straker]","startTime":2116.387,"endTime":2116.808,"body":"and but"},{"speaker":"[Bryan Boorstein]","startTime":2117.512,"endTime":2117.792,"body":"that"},{"speaker":"[Aaron Straker]","startTime":2117.728,"endTime":2117.949,"body":"I don't"},{"speaker":"[Bryan Boorstein]","startTime":2117.932,"endTime":2117.993,"body":"I"},{"speaker":"[Aaron Straker]","startTime":2117.969,"endTime":2118.149,"body":"know"},{"speaker":"[Bryan Boorstein]","startTime":2118.033,"endTime":2118.533,"body":"wait two"},{"speaker":"[Aaron Straker]","startTime":2118.489,"endTime":2118.549,"body":"I"},{"speaker":"[Bryan Boorstein]","startTime":2118.573,"endTime":2119.013,"body":"weeks"},{"speaker":"[Aaron Straker]","startTime":2118.629,"endTime":2119.329,"body":"really really don't"},{"speaker":"[Bryan Boorstein]","startTime":2119.574,"endTime":2123.977,"body":"and re test everything because"},{"speaker":"[Bryan Boorstein]","startTime":2119.574,"endTime":2123.977,"body":"he's like, you know, if there was any semblance"},{"speaker":"[Bryan Boorstein]","startTime":2124.017,"endTime":2127.019,"body":"of overtraining, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2124.017,"endTime":2127.019,"body":"you wait two weeks, you don't train your arms,"},{"speaker":"[Bryan Boorstein]","startTime":2127.399,"endTime":2130.941,"body":"you go back, you do it again,"},{"speaker":"[Bryan Boorstein]","startTime":2127.399,"endTime":2130.941,"body":"potentially that is all flushed out. And maybe"},{"speaker":"[Bryan Boorstein]","startTime":2130.961,"endTime":2134.664,"body":"there's even some like super"},{"speaker":"[Bryan Boorstein]","startTime":2130.961,"endTime":2134.664,"body":"compensation that occurs from that."},{"speaker":"[Bryan Boorstein]","startTime":2138.166,"endTime":2144.29,"body":"In reality, man, what I wish"},{"speaker":"[Bryan Boorstein]","startTime":2138.166,"endTime":2144.29,"body":"is that I just had a Dexa in house If I could"},{"speaker":"[Bryan Boorstein]","startTime":2144.31,"endTime":2147.932,"body":"do a DEXA the next day, like"},{"speaker":"[Bryan Boorstein]","startTime":2144.31,"endTime":2147.932,"body":"do the one and be like, oh, well, there's 0.3"},{"speaker":"[Bryan Boorstein]","startTime":2148.353,"endTime":2151.075,"body":"muscle loss in your left"},{"speaker":"[Bryan Boorstein]","startTime":2148.353,"endTime":2151.075,"body":"arm. And then you do one the next day. And"},{"speaker":"[Bryan Boorstein]","startTime":2151.095,"endTime":2153.936,"body":"if it tells you the same"},{"speaker":"[Bryan Boorstein]","startTime":2151.095,"endTime":2153.936,"body":"thing, then you're like, okay, well, now that's"},{"speaker":"[Bryan Boorstein]","startTime":2154.057,"endTime":2157.739,"body":"two in a row type thing."},{"speaker":"[Bryan Boorstein]","startTime":2154.057,"endTime":2157.739,"body":"And then I could do one again, two weeks later,"},{"speaker":"[Bryan Boorstein]","startTime":2157.799,"endTime":2162.282,"body":"like Cass suggested, um,"},{"speaker":"[Bryan Boorstein]","startTime":2157.799,"endTime":2162.282,"body":"and really get like kind of a fuller picture"},{"speaker":"[Bryan Boorstein]","startTime":2162.302,"endTime":2167.125,"body":"there. Um, but I'm not going"},{"speaker":"[Bryan Boorstein]","startTime":2162.302,"endTime":2167.125,"body":"to do that. Like it's a, a huge annoyance on"},{"speaker":"[Bryan Boorstein]","startTime":2167.165,"endTime":2170.488,"body":"my life to have to go drive"},{"speaker":"[Bryan Boorstein]","startTime":2167.165,"endTime":2170.488,"body":"somewhere and sit there and do a DEXA and all"},{"speaker":"[Bryan Boorstein]","startTime":2170.508,"endTime":2176.011,"body":"that plus the cost associated."},{"speaker":"[Bryan Boorstein]","startTime":2170.508,"endTime":2176.011,"body":"So, uh, Yeah, it just is what it is. I mean,"},{"speaker":"[Bryan Boorstein]","startTime":2176.071,"endTime":2180.314,"body":"I think at the end of the"},{"speaker":"[Bryan Boorstein]","startTime":2176.071,"endTime":2180.314,"body":"day, actually, I'll save my conclusion for"},{"speaker":"[Bryan Boorstein]","startTime":2180.334,"endTime":2184.657,"body":"a second because I do have"},{"speaker":"[Bryan Boorstein]","startTime":2180.334,"endTime":2184.657,"body":"measurements and strength testing to talk about."},{"speaker":"[Bryan Boorstein]","startTime":2185.097,"endTime":2191.021,"body":"So as far as measurements"},{"speaker":"[Bryan Boorstein]","startTime":2185.097,"endTime":2191.021,"body":"go, when I measured in the beginning, it was"},{"speaker":"[Bryan Boorstein]","startTime":2191.121,"endTime":2196.985,"body":"pretty confidently 16 and"},{"speaker":"[Bryan Boorstein]","startTime":2191.121,"endTime":2196.985,"body":"three quarters inches on my left arm and 17"},{"speaker":"[Bryan Boorstein]","startTime":2197.045,"endTime":2200.888,"body":"inches on my right arm. I"},{"speaker":"[Bryan Boorstein]","startTime":2197.045,"endTime":2200.888,"body":"took three or four measurements that day."},{"speaker":"[Bryan Boorstein]","startTime":2205.111,"endTime":2208.853,"body":"And then now over the course"},{"speaker":"[Bryan Boorstein]","startTime":2205.111,"endTime":2208.853,"body":"of the measurements that I took across three"},{"speaker":"[Bryan Boorstein]","startTime":2208.873,"endTime":2216.578,"body":"days leading up to this culmination,"},{"speaker":"[Bryan Boorstein]","startTime":2208.873,"endTime":2216.578,"body":"the measurements varied between 16 and three"},{"speaker":"[Bryan Boorstein]","startTime":2216.618,"endTime":2222.142,"body":"quarters and 17 for the left"},{"speaker":"[Bryan Boorstein]","startTime":2216.618,"endTime":2222.142,"body":"arm, meaning that there seemed to be some sort"},{"speaker":"[Bryan Boorstein]","startTime":2222.182,"endTime":2227.345,"body":"of growth there. And then"},{"speaker":"[Bryan Boorstein]","startTime":2222.182,"endTime":2227.345,"body":"the right arm varied between 17 and 17 and"},{"speaker":"[Bryan Boorstein]","startTime":2227.365,"endTime":2233.93,"body":"a quarter. So there seemed"},{"speaker":"[Bryan Boorstein]","startTime":2227.365,"endTime":2233.93,"body":"to be some growth there as well, just looking"},{"speaker":"[Bryan Boorstein]","startTime":2233.97,"endTime":2238.453,"body":"at the measurements, it doesn't"},{"speaker":"[Bryan Boorstein]","startTime":2233.97,"endTime":2238.453,"body":"account for muscle and fat. So if I really"},{"speaker":"[Bryan Boorstein]","startTime":2238.493,"endTime":2242.656,"body":"did in fact gain a little"},{"speaker":"[Bryan Boorstein]","startTime":2238.493,"endTime":2242.656,"body":"fat in my left arm, it may have offset the"},{"speaker":"[Bryan Boorstein]","startTime":2242.736,"endTime":2247.359,"body":"muscle that I lost. And then"},{"speaker":"[Bryan Boorstein]","startTime":2242.736,"endTime":2247.359,"body":"the right arm, according to the Dexa did actually"},{"speaker":"[Bryan Boorstein]","startTime":2247.399,"endTime":2253.043,"body":"get bigger. So, so that makes"},{"speaker":"[Bryan Boorstein]","startTime":2247.399,"endTime":2253.043,"body":"sense. Um, as far as the strength testing piece,"},{"speaker":"[Bryan Boorstein]","startTime":2253.483,"endTime":2259.467,"body":"my hypothesis was that the"},{"speaker":"[Bryan Boorstein]","startTime":2253.483,"endTime":2259.467,"body":"left arm would get more coordinated and potentially"},{"speaker":"[Bryan Boorstein]","startTime":2259.627,"endTime":2266.291,"body":"even out the, the strength"},{"speaker":"[Bryan Boorstein]","startTime":2259.627,"endTime":2266.291,"body":"between the two Um, what I found was that on"},{"speaker":"[Bryan Boorstein]","startTime":2266.331,"endTime":2272.936,"body":"the day of testing yesterday,"},{"speaker":"[Bryan Boorstein]","startTime":2266.331,"endTime":2272.936,"body":"that did in fact seem to be true. Uh, my left"},{"speaker":"[Bryan Boorstein]","startTime":2273.076,"endTime":2279.22,"body":"arm felt more coordinated"},{"speaker":"[Bryan Boorstein]","startTime":2273.076,"endTime":2279.22,"body":"than my right and my strength was equal right"},{"speaker":"[Bryan Boorstein]","startTime":2279.24,"endTime":2285.684,"body":"to left. Um, however, the"},{"speaker":"[Bryan Boorstein]","startTime":2279.24,"endTime":2285.684,"body":"confounding variable there is that I literally"},{"speaker":"[Bryan Boorstein]","startTime":2285.724,"endTime":2288.726,"body":"haven't done those moves"},{"speaker":"[Bryan Boorstein]","startTime":2285.724,"endTime":2288.726,"body":"with my right arm for six months."},{"speaker":"[Bryan Boorstein]","startTime":2293.57,"endTime":2298.533,"body":"fuck. I mean, I like, like,"},{"speaker":"[Bryan Boorstein]","startTime":2293.57,"endTime":2298.533,"body":"I'm so tuned into doing my left arm. Now, like,"},{"speaker":"[Bryan Boorstein]","startTime":2298.573,"endTime":2303.036,"body":"I know how my arm slides"},{"speaker":"[Bryan Boorstein]","startTime":2298.573,"endTime":2303.036,"body":"in, I know how I position my body, I like rotate"},{"speaker":"[Bryan Boorstein]","startTime":2303.076,"endTime":2309.66,"body":"my hips, like, everything"},{"speaker":"[Bryan Boorstein]","startTime":2303.076,"endTime":2309.66,"body":"just happens sequentially without any thought."},{"speaker":"[Bryan Boorstein]","startTime":2310.501,"endTime":2313.683,"body":"And when I go to do my right"},{"speaker":"[Bryan Boorstein]","startTime":2310.501,"endTime":2313.683,"body":"arm, I'm like, wait, where do I put my leg?"},{"speaker":"[Bryan Boorstein]","startTime":2313.703,"endTime":2318.026,"body":"How does my elbow rest here?"},{"speaker":"[Bryan Boorstein]","startTime":2313.703,"endTime":2318.026,"body":"Like, how do I position my body? Like, the"},{"speaker":"[Bryan Boorstein]","startTime":2318.046,"endTime":2319.007,"body":"whole thing just felt"},{"speaker":"[Bryan Boorstein]","startTime":2323.49,"endTime":2328.933,"body":"of that, I think that in"},{"speaker":"[Bryan Boorstein]","startTime":2323.49,"endTime":2328.933,"body":"a matter of a week, two weeks, three weeks"},{"speaker":"[Bryan Boorstein]","startTime":2329.133,"endTime":2333.676,"body":"training my right arm again,"},{"speaker":"[Bryan Boorstein]","startTime":2329.133,"endTime":2333.676,"body":"I almost have no doubt that my right arm is"},{"speaker":"[Bryan Boorstein]","startTime":2333.696,"endTime":2337.539,"body":"just gonna take back over"},{"speaker":"[Bryan Boorstein]","startTime":2333.696,"endTime":2337.539,"body":"again and its coordination is gonna improve."},{"speaker":"[Bryan Boorstein]","startTime":2337.879,"endTime":2341.421,"body":"The strength is gonna go"},{"speaker":"[Bryan Boorstein]","startTime":2337.879,"endTime":2341.421,"body":"back to being a rep higher than the left arm."},{"speaker":"[Bryan Boorstein]","startTime":2341.682,"endTime":2345.304,"body":"I mean, the fact that I hadn't"},{"speaker":"[Bryan Boorstein]","startTime":2341.682,"endTime":2345.304,"body":"done a single bicep curl or tricep extension"},{"speaker":"[Bryan Boorstein]","startTime":2345.344,"endTime":2350.488,"body":"in six months, and yet my"},{"speaker":"[Bryan Boorstein]","startTime":2345.344,"endTime":2350.488,"body":"right arm still matched performance on my left"},{"speaker":"[Bryan Boorstein]","startTime":2350.628,"endTime":2355.691,"body":"arm in every movement Like,"},{"speaker":"[Bryan Boorstein]","startTime":2350.628,"endTime":2355.691,"body":"I don't know, you just can't get away from"},{"speaker":"[Bryan Boorstein]","startTime":2355.751,"endTime":2359.954,"body":"right arm dominance or dominant"},{"speaker":"[Bryan Boorstein]","startTime":2355.751,"endTime":2359.954,"body":"arm dominance, I guess would be the way of"},{"speaker":"[Bryan Boorstein]","startTime":2360.014,"endTime":2365.458,"body":"saying that. So at the end"},{"speaker":"[Bryan Boorstein]","startTime":2360.014,"endTime":2365.458,"body":"of the day, I think my conclusion of this whole"},{"speaker":"[Bryan Boorstein]","startTime":2365.518,"endTime":2370.621,"body":"experiment is that the biggest"},{"speaker":"[Bryan Boorstein]","startTime":2365.518,"endTime":2370.621,"body":"factor or the biggest lesson from the whole"},{"speaker":"[Bryan Boorstein]","startTime":2370.661,"endTime":2376.985,"body":"thing is that nothing significant"},{"speaker":"[Bryan Boorstein]","startTime":2370.661,"endTime":2376.985,"body":"happened. And I don't know, like if I should"},{"speaker":"[Bryan Boorstein]","startTime":2377.005,"endTime":2378.566,"body":"have expected anything to"},{"speaker":"[Bryan Boorstein]","startTime":2377.005,"endTime":2378.566,"body":"happen"},{"speaker":"[Bryan Boorstein]","startTime":2383.75,"endTime":2389.554,"body":"of years of training just"},{"speaker":"[Bryan Boorstein]","startTime":2383.75,"endTime":2389.554,"body":"my left arm, but even then I don't really know."},{"speaker":"[Bryan Boorstein]","startTime":2390.975,"endTime":2395.738,"body":"But I think the fact that"},{"speaker":"[Bryan Boorstein]","startTime":2390.975,"endTime":2395.738,"body":"nothing significant happened outside of potential"},{"speaker":"[Bryan Boorstein]","startTime":2396.018,"endTime":2402.902,"body":"DEXA error or whatever that"},{"speaker":"[Bryan Boorstein]","startTime":2396.018,"endTime":2402.902,"body":"is, I just think that that more or less supports"},{"speaker":"[Bryan Boorstein]","startTime":2402.963,"endTime":2407.986,"body":"my initial hypothesis of"},{"speaker":"[Bryan Boorstein]","startTime":2402.963,"endTime":2407.986,"body":"nothing happening and that that probably provides"},{"speaker":"[Bryan Boorstein]","startTime":2408.046,"endTime":2412.349,"body":"me some level of freedom"},{"speaker":"[Bryan Boorstein]","startTime":2408.046,"endTime":2412.349,"body":"with the amount of arm training that I do going"},{"speaker":"[Bryan Boorstein]","startTime":2412.409,"endTime":2417.192,"body":"forward. And so my conclusion"},{"speaker":"[Bryan Boorstein]","startTime":2412.409,"endTime":2417.192,"body":"is like people have asked, you know, what are"},{"speaker":"[Bryan Boorstein]","startTime":2417.212,"endTime":2420.034,"body":"you going to do with your"},{"speaker":"[Bryan Boorstein]","startTime":2417.212,"endTime":2420.034,"body":"arm training? And I think that what I'm going"},{"speaker":"[Bryan Boorstein]","startTime":2420.054,"endTime":2424.017,"body":"to basically do is, is continue"},{"speaker":"[Bryan Boorstein]","startTime":2420.054,"endTime":2424.017,"body":"to do it, but I'm just not going to stress"},{"speaker":"[Bryan Boorstein]","startTime":2424.057,"endTime":2427.439,"body":"it. Like if I want to do"},{"speaker":"[Bryan Boorstein]","startTime":2424.057,"endTime":2427.439,"body":"it, I'll do it. If I want to do a different"},{"speaker":"[Bryan Boorstein]","startTime":2427.499,"endTime":2431.642,"body":"movement one day, I'll just"},{"speaker":"[Bryan Boorstein]","startTime":2427.499,"endTime":2431.642,"body":"do a different movement. If I want to do one"},{"speaker":"[Bryan Boorstein]","startTime":2431.682,"endTime":2436.865,"body":"set instead of two or three"},{"speaker":"[Bryan Boorstein]","startTime":2431.682,"endTime":2436.865,"body":"sets, I'll just do one set. And just not really"},{"speaker":"[Bryan Boorstein]","startTime":2436.925,"endTime":2442.029,"body":"put a ton of like focus onto"},{"speaker":"[Bryan Boorstein]","startTime":2436.925,"endTime":2442.029,"body":"arm training and let it just kind of be fun"},{"speaker":"[Bryan Boorstein]","startTime":2442.309,"endTime":2447.335,"body":"type thing. Um, maybe take"},{"speaker":"[Bryan Boorstein]","startTime":2442.309,"endTime":2447.335,"body":"a little bit of extra volume if I feel up for"},{"speaker":"[Bryan Boorstein]","startTime":2447.395,"endTime":2452.422,"body":"it and skew it to like back,"},{"speaker":"[Bryan Boorstein]","startTime":2447.395,"endTime":2452.422,"body":"chest and shoulders, um, legs, but, um, not"},{"speaker":"[Bryan Boorstein]","startTime":2452.442,"endTime":2455.166,"body":"really too concerned about"},{"speaker":"[Bryan Boorstein]","startTime":2452.442,"endTime":2455.166,"body":"it. I just think, you know, more freedom on"},{"speaker":"[Bryan Boorstein]","startTime":2455.346,"endTime":2457.789,"body":"arm training is probably"},{"speaker":"[Bryan Boorstein]","startTime":2455.346,"endTime":2457.789,"body":"the end result of this whole thing."},{"speaker":"[Aaron Straker]","startTime":2464.67,"endTime":2472.295,"body":"I mean, not coincidentally,"},{"speaker":"[Aaron Straker]","startTime":2464.67,"endTime":2472.295,"body":"my takeaways from your experiment were pretty"},{"speaker":"[Aaron Straker]","startTime":2472.335,"endTime":2477.978,"body":"much identical to that. And"},{"speaker":"[Aaron Straker]","startTime":2472.335,"endTime":2477.978,"body":"even so much as like, I've talked about this"},{"speaker":"[Aaron Straker]","startTime":2478.018,"endTime":2482.241,"body":"before, like I don't really"},{"speaker":"[Aaron Straker]","startTime":2478.018,"endTime":2482.241,"body":"enjoy training arms that much. I did it a lot"},{"speaker":"[Aaron Straker]","startTime":2482.261,"endTime":2486.124,"body":"when I was younger because"},{"speaker":"[Aaron Straker]","startTime":2482.261,"endTime":2486.124,"body":"like who the fuck doesn't? And I mean, I would"},{"speaker":"[Aaron Straker]","startTime":2486.164,"endTime":2490.967,"body":"say like my arms relative to"},{"speaker":"[Aaron Straker]","startTime":2486.164,"endTime":2490.967,"body":"like my shoulder size, I wish my shoulders"},{"speaker":"[Aaron Straker]","startTime":2491.007,"endTime":2497.051,"body":"were bigger and my arms were"},{"speaker":"[Aaron Straker]","startTime":2491.007,"endTime":2497.051,"body":"smaller. of like principle just to not, you"},{"speaker":"[Aaron Straker]","startTime":2497.071,"endTime":2499.713,"body":"know, skip things. But that"},{"speaker":"[Aaron Straker]","startTime":2497.071,"endTime":2499.713,"body":"was the kind of"},{"speaker":"[Bryan Boorstein]","startTime":2499.694,"endTime":2499.827,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2499.733,"endTime":2504.156,"body":"takeaway too. I was like, I"},{"speaker":"[Aaron Straker]","startTime":2499.733,"endTime":2504.156,"body":"might just, hey, I might program like one set,"},{"speaker":"[Aaron Straker]","startTime":2504.596,"endTime":2508.339,"body":"you know, just to like check"},{"speaker":"[Aaron Straker]","startTime":2504.596,"endTime":2508.339,"body":"the box and make sure I'm not creating any"},{"speaker":"[Aaron Straker]","startTime":2508.379,"endTime":2513.622,"body":"like imbalances by not like"},{"speaker":"[Aaron Straker]","startTime":2508.379,"endTime":2513.622,"body":"not using anything. But I would probably like,"},{"speaker":"[Aaron Straker]","startTime":2513.702,"endTime":2518.225,"body":"I know I have pretty much like"},{"speaker":"[Aaron Straker]","startTime":2513.702,"endTime":2518.225,"body":"a time limit on the gym before my mind starts"},{"speaker":"[Aaron Straker]","startTime":2518.265,"endTime":2520.807,"body":"to wander and I kind of get"},{"speaker":"[Aaron Straker]","startTime":2518.265,"endTime":2520.807,"body":"hungry and I want to leave."},{"speaker":"[Aaron Straker]","startTime":2524.59,"endTime":2528.913,"body":"of like back or add maybe a"},{"speaker":"[Aaron Straker]","startTime":2524.59,"endTime":2528.913,"body":"second or third back exercise that I would"},{"speaker":"[Aaron Straker]","startTime":2528.953,"endTime":2532.016,"body":"enjoy doing more. And then"},{"speaker":"[Aaron Straker]","startTime":2528.953,"endTime":2532.016,"body":"I'm like, Hey, I'm going to hit"},{"speaker":"[Bryan Boorstein]","startTime":2532.314,"endTime":2532.507,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2532.876,"endTime":2537.72,"body":"one set of like cable bicep"},{"speaker":"[Aaron Straker]","startTime":2532.876,"endTime":2537.72,"body":"curls, take it to the house amount sort of"},{"speaker":"[Aaron Straker]","startTime":2537.76,"endTime":2543.885,"body":"thing. The prioritization of"},{"speaker":"[Aaron Straker]","startTime":2537.76,"endTime":2543.885,"body":"that, that time in, you know, potential recovery"},{"speaker":"[Aaron Straker]","startTime":2543.925,"endTime":2544.426,"body":"capacity,"},{"speaker":"[Bryan Boorstein]","startTime":2544.09,"endTime":2544.571,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2544.466,"endTime":2544.866,"body":"just something"},{"speaker":"[Bryan Boorstein]","startTime":2544.671,"endTime":2544.952,"body":"and you"},{"speaker":"[Aaron Straker]","startTime":2544.886,"endTime":2545.006,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":2544.972,"endTime":2545.172,"body":"still"},{"speaker":"[Aaron Straker]","startTime":2545.026,"endTime":2545.387,"body":"you might"},{"speaker":"[Bryan Boorstein]","startTime":2545.192,"endTime":2545.473,"body":"get some"},{"speaker":"[Aaron Straker]","startTime":2545.427,"endTime":2545.767,"body":"enjoy"},{"speaker":"[Bryan Boorstein]","startTime":2545.533,"endTime":2546.215,"body":"arm stimulation"},{"speaker":"[Aaron Straker]","startTime":2545.827,"endTime":2546.387,"body":"doing more."},{"speaker":"[Bryan Boorstein]","startTime":2546.255,"endTime":2546.916,"body":"from that back"},{"speaker":"[Aaron Straker]","startTime":2546.948,"endTime":2547.148,"body":"That's"},{"speaker":"[Bryan Boorstein]","startTime":2546.956,"endTime":2547.217,"body":"set."},{"speaker":"[Aaron Straker]","startTime":2547.168,"endTime":2548.969,"body":"kind of what, what, what I"},{"speaker":"[Aaron Straker]","startTime":2547.168,"endTime":2548.969,"body":"landed at as well."},{"speaker":"[Bryan Boorstein]","startTime":2549.603,"endTime":2552.409,"body":"How many arm sets are you"},{"speaker":"[Bryan Boorstein]","startTime":2549.603,"endTime":2552.409,"body":"doing per week right now in your program?"},{"speaker":"[Aaron Straker]","startTime":2552.352,"endTime":2552.807,"body":"Exactly."},{"speaker":"[Aaron Straker]","startTime":2559.73,"endTime":2571.518,"body":"Um, so biceps I have five,"},{"speaker":"[Aaron Straker]","startTime":2559.73,"endTime":2571.518,"body":"I want to say. And then triceps, we're at six,"},{"speaker":"[Aaron Straker]","startTime":2571.578,"endTime":2577.362,"body":"but I had been getting some"},{"speaker":"[Aaron Straker]","startTime":2571.578,"endTime":2577.362,"body":"gnarly tricep tendonitis back here. So I stopped"},{"speaker":"[Aaron Straker]","startTime":2577.422,"endTime":2583.106,"body":"doing like the, the like, like"},{"speaker":"[Aaron Straker]","startTime":2577.422,"endTime":2583.106,"body":"unilateral kind of positioning in the overhead."},{"speaker":"[Aaron Straker]","startTime":2583.146,"endTime":2586.588,"body":"And I've actually swapped in"},{"speaker":"[Aaron Straker]","startTime":2583.146,"endTime":2586.588,"body":"a close grip bench press, which is"},{"speaker":"[Bryan Boorstein]","startTime":2586.45,"endTime":2586.65,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":2587.208,"endTime":2591.892,"body":"kind of ironically always very"},{"speaker":"[Aaron Straker]","startTime":2587.208,"endTime":2591.892,"body":"good tricep movement for me. I think it just"},{"speaker":"[Aaron Straker]","startTime":2591.912,"endTime":2595.634,"body":"like things line up really"},{"speaker":"[Aaron Straker]","startTime":2591.912,"endTime":2595.634,"body":"well. It doesn't bother me and I can overload"},{"speaker":"[Aaron Straker]","startTime":2595.674,"endTime":2601.258,"body":"it, you know, well. So I've"},{"speaker":"[Aaron Straker]","startTime":2595.674,"endTime":2601.258,"body":"been swapping that in and then taking out both"},{"speaker":"[Aaron Straker]","startTime":2601.298,"endTime":2607.102,"body":"of those two tricep exercises."},{"speaker":"[Aaron Straker]","startTime":2601.298,"endTime":2607.102,"body":"I've been toying with the idea of getting a"},{"speaker":"[Aaron Straker]","startTime":2607.162,"endTime":2612.145,"body":"PRP injection in it right before"},{"speaker":"[Aaron Straker]","startTime":2607.162,"endTime":2612.145,"body":"we leave here and go back to the States. PRP"},{"speaker":"[Aaron Straker]","startTime":2612.185,"endTime":2613.146,"body":"here is so cheap. It's"},{"speaker":"[Bryan Boorstein]","startTime":2613.118,"endTime":2613.278,"body":"There"},{"speaker":"[Aaron Straker]","startTime":2613.166,"endTime":2613.566,"body":"insane."},{"speaker":"[Bryan Boorstein]","startTime":2613.338,"endTime":2613.98,"body":"is recovery"},{"speaker":"[Aaron Straker]","startTime":2613.727,"endTime":2614.467,"body":"It's like"},{"speaker":"[Bryan Boorstein]","startTime":2614.0,"endTime":2614.502,"body":"though, I mean"},{"speaker":"[Aaron Straker]","startTime":2614.487,"endTime":2614.707,"body":"I feel"},{"speaker":"[Bryan Boorstein]","startTime":2614.642,"endTime":2615.124,"body":"relatively"},{"speaker":"[Aaron Straker]","startTime":2614.727,"endTime":2615.228,"body":"like criminal"},{"speaker":"[Bryan Boorstein]","startTime":2615.164,"endTime":2615.645,"body":"significant"},{"speaker":"[Aaron Straker]","startTime":2615.288,"endTime":2615.788,"body":"not to get"},{"speaker":"[Bryan Boorstein]","startTime":2615.685,"endTime":2616.207,"body":"recovery"},{"speaker":"[Aaron Straker]","startTime":2615.828,"endTime":2616.128,"body":"it done."},{"speaker":"[Bryan Boorstein]","startTime":2616.327,"endTime":2616.969,"body":"associated."},{"speaker":"[Aaron Straker]","startTime":2623.394,"endTime":2629.091,"body":"I'd have to talk to the purse"},{"speaker":"[Aaron Straker]","startTime":2623.394,"endTime":2629.091,"body":"because I've had... five PRP injections, I"},{"speaker":"[Aaron Straker]","startTime":2629.111,"endTime":2633.055,"body":"believe now over the years."},{"speaker":"[Aaron Straker]","startTime":2629.111,"endTime":2633.055,"body":"And it was always like, use it, give it like"},{"speaker":"[Aaron Straker]","startTime":2633.075,"endTime":2635.837,"body":"three or four days, don't load"},{"speaker":"[Aaron Straker]","startTime":2633.075,"endTime":2635.837,"body":"it up with weight, but then like get a lot"},{"speaker":"[Aaron Straker]","startTime":2635.857,"endTime":2636.478,"body":"of blood flow"},{"speaker":"[Bryan Boorstein]","startTime":2636.35,"endTime":2636.55,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":2636.518,"endTime":2640.101,"body":"in there, start using it sort"},{"speaker":"[Aaron Straker]","startTime":2636.518,"endTime":2640.101,"body":"of thing. And that would really line up with"},{"speaker":"[Aaron Straker]","startTime":2640.142,"endTime":2643.225,"body":"like traveling back to the"},{"speaker":"[Aaron Straker]","startTime":2640.142,"endTime":2643.225,"body":"States. And I don't really train triceps that"},{"speaker":"[Aaron Straker]","startTime":2643.265,"endTime":2646.307,"body":"hard anyway. Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":2644.59,"endTime":2646.393,"body":"Interesting. I really, I"},{"speaker":"[Bryan Boorstein]","startTime":2644.59,"endTime":2646.393,"body":"just remember"},{"speaker":"[Aaron Straker]","startTime":2646.348,"endTime":2646.588,"body":"so"},{"speaker":"[Bryan Boorstein]","startTime":2646.413,"endTime":2647.515,"body":"my knee experience"},{"speaker":"[Aaron Straker]","startTime":2647.088,"endTime":2647.569,"body":"I might pull"},{"speaker":"[Bryan Boorstein]","startTime":2647.555,"endTime":2647.616,"body":"and"},{"speaker":"[Aaron Straker]","startTime":2647.589,"endTime":2647.669,"body":"the"},{"speaker":"[Bryan Boorstein]","startTime":2647.656,"endTime":2647.716,"body":"it"},{"speaker":"[Aaron Straker]","startTime":2647.689,"endTime":2647.989,"body":"trigger"},{"speaker":"[Bryan Boorstein]","startTime":2647.736,"endTime":2648.237,"body":"was like"},{"speaker":"[Aaron Straker]","startTime":2648.029,"endTime":2648.329,"body":"on that."},{"speaker":"[Bryan Boorstein]","startTime":2649.159,"endTime":2650.682,"body":"significantly longer recovery"},{"speaker":"[Aaron Straker]","startTime":2650.33,"endTime":2651.14,"body":"Yeah, not high"},{"speaker":"[Bryan Boorstein]","startTime":2651.002,"endTime":2651.644,"body":"than a few days"},{"speaker":"[Aaron Straker]","startTime":2651.545,"endTime":2651.646,"body":"at"},{"speaker":"[Bryan Boorstein]","startTime":2651.684,"endTime":2651.824,"body":"here"},{"speaker":"[Aaron Straker]","startTime":2651.707,"endTime":2651.808,"body":"all."},{"speaker":"[Bryan Boorstein]","startTime":2651.844,"endTime":2654.609,"body":"and there, but interesting,"},{"speaker":"[Bryan Boorstein]","startTime":2651.844,"endTime":2654.609,"body":"maybe elbows are not quite as bad."},{"speaker":"[Aaron Straker]","startTime":2656.697,"endTime":2656.868,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":2657.59,"endTime":2662.293,"body":"Yeah. Okay. Cool. Um, well,"},{"speaker":"[Bryan Boorstein]","startTime":2657.59,"endTime":2662.293,"body":"I think that's pretty much all I have on the"},{"speaker":"[Bryan Boorstein]","startTime":2662.333,"endTime":2666.235,"body":"Dexa regarding the one arm"},{"speaker":"[Bryan Boorstein]","startTime":2662.333,"endTime":2666.235,"body":"experiment. But I think the last piece of the"},{"speaker":"[Bryan Boorstein]","startTime":2666.275,"endTime":2672.68,"body":"Dexa that is relevant to"},{"speaker":"[Bryan Boorstein]","startTime":2666.275,"endTime":2672.68,"body":"our conversations here on the podcast is, um,"},{"speaker":"[Bryan Boorstein]","startTime":2672.72,"endTime":2677.763,"body":"the concern that all this"},{"speaker":"[Bryan Boorstein]","startTime":2672.72,"endTime":2677.763,"body":"additional cardio would create muscle loss."},{"speaker":"[Bryan Boorstein]","startTime":2678.483,"endTime":2683.567,"body":"And I think that the confidence"},{"speaker":"[Bryan Boorstein]","startTime":2678.483,"endTime":2683.567,"body":"instilled by that Dexa reading"},{"speaker":"[Bryan Boorstein]","startTime":2687.73,"endTime":2692.333,"body":"for me. I mean, I've stated"},{"speaker":"[Bryan Boorstein]","startTime":2687.73,"endTime":2692.333,"body":"on the podcast in pretty absolute terms that"},{"speaker":"[Bryan Boorstein]","startTime":2692.833,"endTime":2697.816,"body":"I believe, you know, if your"},{"speaker":"[Bryan Boorstein]","startTime":2692.833,"endTime":2697.816,"body":"body weight is the same more or less, and you're"},{"speaker":"[Bryan Boorstein]","startTime":2697.836,"endTime":2704.921,"body":"continuing to train with"},{"speaker":"[Bryan Boorstein]","startTime":2697.836,"endTime":2704.921,"body":"weights, where would the muscle go? Like, it's"},{"speaker":"[Bryan Boorstein]","startTime":2704.981,"endTime":2708.143,"body":"not like it's just going"},{"speaker":"[Bryan Boorstein]","startTime":2704.981,"endTime":2708.143,"body":"to turn to fat because you're doing cardio"},{"speaker":"[Bryan Boorstein]","startTime":2708.183,"endTime":2713.026,"body":"now. So I'm not surprised"},{"speaker":"[Bryan Boorstein]","startTime":2708.183,"endTime":2713.026,"body":"by that at all. But you know, it actually was"},{"speaker":"[Bryan Boorstein]","startTime":2713.247,"endTime":2713.967,"body":"kind of neat"},{"speaker":"[Bryan Boorstein]","startTime":2718.41,"endTime":2722.953,"body":"I added 0.8 pounds of lean"},{"speaker":"[Bryan Boorstein]","startTime":2718.41,"endTime":2722.953,"body":"body mass according to this potentially error"},{"speaker":"[Bryan Boorstein]","startTime":2722.993,"endTime":2729.558,"body":"Dexa With you know, just"},{"speaker":"[Bryan Boorstein]","startTime":2722.993,"endTime":2729.558,"body":"around under two pounds of body fat added and"},{"speaker":"[Bryan Boorstein]","startTime":2729.598,"endTime":2735.181,"body":"so that's like a pretty solid"},{"speaker":"[Bryan Boorstein]","startTime":2729.598,"endTime":2735.181,"body":"ratio for somebody With my level of training"},{"speaker":"[Bryan Boorstein]","startTime":2735.241,"endTime":2739.824,"body":"experience With everything"},{"speaker":"[Bryan Boorstein]","startTime":2735.241,"endTime":2739.824,"body":"else that I had going on, you know with all"},{"speaker":"[Bryan Boorstein]","startTime":2739.864,"endTime":2745.088,"body":"the cardio I was doing and"},{"speaker":"[Bryan Boorstein]","startTime":2739.864,"endTime":2745.088,"body":"all the life stresses and all that stuff it"},{"speaker":"[Bryan Boorstein]","startTime":2745.108,"endTime":2750.211,"body":"really does kind of that"},{"speaker":"[Bryan Boorstein]","startTime":2745.108,"endTime":2750.211,"body":"the training I was doing in the weight room"},{"speaker":"[Bryan Boorstein]","startTime":2750.992,"endTime":2754.974,"body":"was working and that for"},{"speaker":"[Bryan Boorstein]","startTime":2750.992,"endTime":2754.974,"body":"the most part, aside from maybe my left arm,"},{"speaker":"[Bryan Boorstein]","startTime":2755.535,"endTime":2762.019,"body":"I've kind of hit the right"},{"speaker":"[Bryan Boorstein]","startTime":2755.535,"endTime":2762.019,"body":"dose of frequency and volume and intensity"},{"speaker":"[Bryan Boorstein]","startTime":2762.099,"endTime":2768.243,"body":"and, and stuff like that."},{"speaker":"[Bryan Boorstein]","startTime":2762.099,"endTime":2768.243,"body":"So, um, really just a cool feather in the cap"},{"speaker":"[Bryan Boorstein]","startTime":2768.263,"endTime":2772.086,"body":"of like, hey, you can do"},{"speaker":"[Bryan Boorstein]","startTime":2768.263,"endTime":2772.086,"body":"cardio, you can do concurrent training, um,"},{"speaker":"[Bryan Boorstein]","startTime":2772.166,"endTime":2778.17,"body":"shit, you can even do the"},{"speaker":"[Bryan Boorstein]","startTime":2772.166,"endTime":2778.17,"body":"shit on the same day sometimes. opened up the"},{"speaker":"[Bryan Boorstein]","startTime":2778.21,"endTime":2783.213,"body":"playbook a lot and created"},{"speaker":"[Bryan Boorstein]","startTime":2778.21,"endTime":2783.213,"body":"a ton of freedom for people that want to incorporate"},{"speaker":"[Bryan Boorstein]","startTime":2783.253,"endTime":2787.476,"body":"cardio and do it in a manner"},{"speaker":"[Bryan Boorstein]","startTime":2783.253,"endTime":2787.476,"body":"that, you know, isn't going to hurt their their"},{"speaker":"[Bryan Boorstein]","startTime":2787.516,"endTime":2790.158,"body":"strength or strength might"},{"speaker":"[Bryan Boorstein]","startTime":2787.516,"endTime":2790.158,"body":"be the wrong way of saying that their muscle"},{"speaker":"[Bryan Boorstein]","startTime":2790.178,"endTime":2794.921,"body":"mass on their body, I don't"},{"speaker":"[Bryan Boorstein]","startTime":2790.178,"endTime":2794.921,"body":"know how much impact it may or may not have"},{"speaker":"[Bryan Boorstein]","startTime":2794.981,"endTime":2796.562,"body":"on strength because that's"},{"speaker":"[Bryan Boorstein]","startTime":2794.981,"endTime":2796.562,"body":"so far"},{"speaker":"[Aaron Straker]","startTime":2796.39,"endTime":2796.59,"body":"Thanks for watching."},{"speaker":"[Bryan Boorstein]","startTime":2796.602,"endTime":2800.004,"body":"from my objective. But as"},{"speaker":"[Bryan Boorstein]","startTime":2796.602,"endTime":2800.004,"body":"far as like the amount of muscle that you hold"},{"speaker":"[Bryan Boorstein]","startTime":2800.044,"endTime":2804.868,"body":"on your body, it seems like"},{"speaker":"[Bryan Boorstein]","startTime":2800.044,"endTime":2804.868,"body":"as long as you're fueling that cardio and providing"},{"speaker":"[Bryan Boorstein]","startTime":2804.908,"endTime":2809.301,"body":"your body with like a maintenance"},{"speaker":"[Bryan Boorstein]","startTime":2804.908,"endTime":2809.301,"body":"or maintenance plus of calories. The muscle"},{"speaker":"[Bryan Boorstein]","startTime":2809.321,"endTime":2810.409,"body":"shouldn't go anywhere. So"},{"speaker":"[Bryan Boorstein]","startTime":2809.321,"endTime":2810.409,"body":"that's cool."},{"speaker":"[Aaron Straker]","startTime":2811.49,"endTime":2811.89,"body":"Thanks for watching!"},{"speaker":"[Bryan Boorstein]","startTime":2813.67,"endTime":2816.652,"body":"And then I guess the next"},{"speaker":"[Bryan Boorstein]","startTime":2813.67,"endTime":2816.652,"body":"piece, our next"},{"speaker":"[Aaron Straker]","startTime":2816.463,"endTime":2816.644,"body":"Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":2816.692,"endTime":2817.072,"body":"topic"},{"speaker":"[Aaron Straker]","startTime":2816.845,"endTime":2817.288,"body":"definitely."},{"speaker":"[Bryan Boorstein]","startTime":2817.112,"endTime":2822.535,"body":"here is these musings on"},{"speaker":"[Bryan Boorstein]","startTime":2817.112,"endTime":2822.535,"body":"counting volume. So I had this question come"},{"speaker":"[Bryan Boorstein]","startTime":2822.576,"endTime":2826.538,"body":"in from a long time listener."},{"speaker":"[Bryan Boorstein]","startTime":2822.576,"endTime":2826.538,"body":"And so I'm just going to read the question"},{"speaker":"[Bryan Boorstein]","startTime":2826.558,"endTime":2830.141,"body":"and then we can, I'll kick"},{"speaker":"[Bryan Boorstein]","startTime":2826.558,"endTime":2830.141,"body":"it over to you and you can kind of start with"},{"speaker":"[Bryan Boorstein]","startTime":2830.161,"endTime":2834.824,"body":"it. So, Hey Brian, I was"},{"speaker":"[Bryan Boorstein]","startTime":2830.161,"endTime":2834.824,"body":"wondering if during any of your ETP episodes,"},{"speaker":"[Bryan Boorstein]","startTime":2834.864,"endTime":2837.726,"body":"you and Aaron have discussed"},{"speaker":"[Bryan Boorstein]","startTime":2834.864,"endTime":2837.726,"body":"how you like to calculate sets per muscle group"},{"speaker":"[Bryan Boorstein]","startTime":2837.746,"endTime":2840.167,"body":"across the week. More so"},{"speaker":"[Bryan Boorstein]","startTime":2837.746,"endTime":2840.167,"body":"from the perspective"},{"speaker":"[Bryan Boorstein]","startTime":2843.71,"endTime":2849.096,"body":"biceps, triceps that get"},{"speaker":"[Bryan Boorstein]","startTime":2843.71,"endTime":2849.096,"body":"hit indirectly when training other muscle groups,"},{"speaker":"[Bryan Boorstein]","startTime":2849.497,"endTime":2854.383,"body":"but also are trained directly"},{"speaker":"[Bryan Boorstein]","startTime":2849.497,"endTime":2854.383,"body":"themselves. Also quads, glutes, and hams and"},{"speaker":"[Bryan Boorstein]","startTime":2854.403,"endTime":2857.908,"body":"their interaction during"},{"speaker":"[Bryan Boorstein]","startTime":2854.403,"endTime":2857.908,"body":"hinging and squatting patterns that most of"},{"speaker":"[Bryan Boorstein]","startTime":2857.988,"endTime":2859.409,"body":"us incorporate across the"},{"speaker":"[Bryan Boorstein]","startTime":2857.988,"endTime":2859.409,"body":"week."},{"speaker":"[Aaron Straker]","startTime":2867.39,"endTime":2872.693,"body":"Yeah, this is like the million"},{"speaker":"[Aaron Straker]","startTime":2867.39,"endTime":2872.693,"body":"dollar question. I really don't think there"},{"speaker":"[Aaron Straker]","startTime":2872.733,"endTime":2878.857,"body":"is a one size fits all answer"},{"speaker":"[Aaron Straker]","startTime":2872.733,"endTime":2878.857,"body":"to this. I think everyone's going to quantify"},{"speaker":"[Aaron Straker]","startTime":2878.917,"endTime":2884.241,"body":"it differently. I've quantified"},{"speaker":"[Aaron Straker]","startTime":2878.917,"endTime":2884.241,"body":"it differently over the years. What I've kind"},{"speaker":"[Aaron Straker]","startTime":2884.281,"endTime":2891.806,"body":"of settled into now is what"},{"speaker":"[Aaron Straker]","startTime":2884.281,"endTime":2891.806,"body":"is my intent for including this exercise? When"},{"speaker":"[Aaron Straker]","startTime":2891.946,"endTime":2896.149,"body":"I perform that exercise or"},{"speaker":"[Aaron Straker]","startTime":2891.946,"endTime":2896.149,"body":"when I'm prescribing this exercise for a client"},{"speaker":"[Aaron Straker]","startTime":2896.169,"endTime":2901.993,"body":"or something, what what is"},{"speaker":"[Aaron Straker]","startTime":2896.169,"endTime":2901.993,"body":"our, like what target musculature are we performing"},{"speaker":"[Aaron Straker]","startTime":2902.013,"endTime":2905.815,"body":"this movement for? Because"},{"speaker":"[Aaron Straker]","startTime":2902.013,"endTime":2905.815,"body":"when you're like, think about, I'm going to"},{"speaker":"[Aaron Straker]","startTime":2905.895,"endTime":2909.498,"body":"use the classic like hack squad"},{"speaker":"[Aaron Straker]","startTime":2905.895,"endTime":2909.498,"body":"example. Like when I'm performing the hack"},{"speaker":"[Aaron Straker]","startTime":2909.518,"endTime":2914.821,"body":"squat and I'm like, you know,"},{"speaker":"[Aaron Straker]","startTime":2909.518,"endTime":2914.821,"body":"essentially lowering myself, finding my bottom"},{"speaker":"[Aaron Straker]","startTime":2914.841,"endTime":2917.863,"body":"position, like I'm not thinking"},{"speaker":"[Aaron Straker]","startTime":2914.841,"endTime":2917.863,"body":"about my glutes. I'm thinking about my quads,"},{"speaker":"[Aaron Straker]","startTime":2918.243,"endTime":2922.346,"body":"right? I put that in there"},{"speaker":"[Aaron Straker]","startTime":2918.243,"endTime":2922.346,"body":"as a quad movement. Yes, I know my glutes are"},{"speaker":"[Aaron Straker]","startTime":2922.706,"endTime":2927.77,"body":"getting, you know, I shouldn't"},{"speaker":"[Aaron Straker]","startTime":2922.706,"endTime":2927.77,"body":"even say additional, a good amount volume,"},{"speaker":"[Aaron Straker]","startTime":2928.03,"endTime":2932.433,"body":"but I am not putting that exercise"},{"speaker":"[Aaron Straker]","startTime":2928.03,"endTime":2932.433,"body":"in my program thinking about my glutes. I'm"},{"speaker":"[Aaron Straker]","startTime":2932.453,"endTime":2936.356,"body":"putting it in there for the"},{"speaker":"[Aaron Straker]","startTime":2932.453,"endTime":2936.356,"body":"quads. Now, when I'm doing like a 45 degree"},{"speaker":"[Aaron Straker]","startTime":2936.396,"endTime":2940.758,"body":"hip extension, I am putting"},{"speaker":"[Aaron Straker]","startTime":2936.396,"endTime":2940.758,"body":"that in there because I'm thinking about my"},{"speaker":"[Aaron Straker]","startTime":2940.799,"endTime":2945.322,"body":"glutes, right? And so I count"},{"speaker":"[Aaron Straker]","startTime":2940.799,"endTime":2945.322,"body":"that and like, this is my glute volume. There's"},{"speaker":"[Aaron Straker]","startTime":2945.542,"endTime":2950.285,"body":"always going to be a good amount"},{"speaker":"[Aaron Straker]","startTime":2945.542,"endTime":2950.285,"body":"of overlap, but I think I at least personally"},{"speaker":"[Aaron Straker]","startTime":2950.325,"endTime":2953.227,"body":"come from the standpoint of"},{"speaker":"[Aaron Straker]","startTime":2950.325,"endTime":2953.227,"body":"like, what is the reason"},{"speaker":"[Aaron Straker]","startTime":2957.31,"endTime":2959.517,"body":"Intended tissue for us to provide"},{"speaker":"[Bryan Boorstein]","startTime":2959.11,"endTime":2959.87,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2959.557,"endTime":2960.179,"body":"the stimulus"},{"speaker":"[Bryan Boorstein]","startTime":2959.89,"endTime":2959.99,"body":"I"},{"speaker":"[Aaron Straker]","startTime":2960.219,"endTime":2960.48,"body":"to"},{"speaker":"[Bryan Boorstein]","startTime":2960.39,"endTime":2960.951,"body":"fully agree"},{"speaker":"[Aaron Straker]","startTime":2960.881,"endTime":2961.022,"body":"and"},{"speaker":"[Bryan Boorstein]","startTime":2960.971,"endTime":2961.291,"body":"with all"},{"speaker":"[Aaron Straker]","startTime":2961.303,"endTime":2961.363,"body":"I"},{"speaker":"[Bryan Boorstein]","startTime":2961.331,"endTime":2961.391,"body":"of"},{"speaker":"[Aaron Straker]","startTime":2961.383,"endTime":2961.564,"body":"will"},{"speaker":"[Bryan Boorstein]","startTime":2961.411,"endTime":2961.651,"body":"that,"},{"speaker":"[Aaron Straker]","startTime":2961.584,"endTime":2962.186,"body":"quantify"},{"speaker":"[Bryan Boorstein]","startTime":2961.691,"endTime":2962.292,"body":"but I'm"},{"speaker":"[Aaron Straker]","startTime":2962.246,"endTime":2962.326,"body":"it"},{"speaker":"[Bryan Boorstein]","startTime":2962.312,"endTime":2962.752,"body":"going to take"},{"speaker":"[Aaron Straker]","startTime":2962.567,"endTime":2962.727,"body":"in"},{"speaker":"[Bryan Boorstein]","startTime":2962.772,"endTime":2962.812,"body":"a"},{"speaker":"[Aaron Straker]","startTime":2962.788,"endTime":2963.048,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":2962.872,"endTime":2963.132,"body":"step"},{"speaker":"[Aaron Straker]","startTime":2963.089,"endTime":2963.349,"body":"manner"},{"speaker":"[Bryan Boorstein]","startTime":2963.172,"endTime":2967.355,"body":"back real quick and touch"},{"speaker":"[Bryan Boorstein]","startTime":2963.172,"endTime":2967.355,"body":"on the meta from Brad Schoenfeld, which we've"},{"speaker":"[Bryan Boorstein]","startTime":2967.395,"endTime":2972.338,"body":"discussed on this podcast"},{"speaker":"[Bryan Boorstein]","startTime":2967.395,"endTime":2972.338,"body":"before. But 10 to 20 sets a week, man, that's"},{"speaker":"[Bryan Boorstein]","startTime":2972.979,"endTime":2976.501,"body":"apparently the number. That's"},{"speaker":"[Bryan Boorstein]","startTime":2972.979,"endTime":2976.501,"body":"what keeps being tossed around the internet."},{"speaker":"[Bryan Boorstein]","startTime":2977.102,"endTime":2981.925,"body":"And when you actually delve"},{"speaker":"[Bryan Boorstein]","startTime":2977.102,"endTime":2981.925,"body":"into that study and you realize that 10 to"},{"speaker":"[Bryan Boorstein]","startTime":2981.965,"endTime":2983.226,"body":"20 sets is being"},{"speaker":"[Bryan Boorstein]","startTime":2989.05,"endTime":2992.972,"body":"groups, I think that that"},{"speaker":"[Bryan Boorstein]","startTime":2989.05,"endTime":2992.972,"body":"really changes the conversation around how"},{"speaker":"[Bryan Boorstein]","startTime":2993.012,"endTime":2998.896,"body":"much volume people actually"},{"speaker":"[Bryan Boorstein]","startTime":2993.012,"endTime":2998.896,"body":"need. And so like the craziest one on the way"},{"speaker":"[Bryan Boorstein]","startTime":2998.916,"endTime":3003.039,"body":"they count volume, and this"},{"speaker":"[Bryan Boorstein]","startTime":2998.916,"endTime":3003.039,"body":"just doesn't make any sense, but every squatting"},{"speaker":"[Bryan Boorstein]","startTime":3003.059,"endTime":3008.402,"body":"movement is counted as hamstring"},{"speaker":"[Bryan Boorstein]","startTime":3003.059,"endTime":3008.402,"body":"volume, which man, like that's just so so nuts."},{"speaker":"[Bryan Boorstein]","startTime":3008.422,"endTime":3011.625,"body":"Like I get that you count"},{"speaker":"[Bryan Boorstein]","startTime":3008.422,"endTime":3011.625,"body":"an RDL as glutes and hamstrings. That makes"},{"speaker":"[Bryan Boorstein]","startTime":3011.645,"endTime":3015.127,"body":"sense to me or that you kind"},{"speaker":"[Bryan Boorstein]","startTime":3011.645,"endTime":3015.127,"body":"of squat as glutes and quads. Like that makes"},{"speaker":"[Bryan Boorstein]","startTime":3015.167,"endTime":3015.687,"body":"sense to me."},{"speaker":"[Bryan Boorstein]","startTime":3019.09,"endTime":3022.472,"body":"sense at all. And then they're"},{"speaker":"[Bryan Boorstein]","startTime":3019.09,"endTime":3022.472,"body":"also counting, you know, when you do a bench"},{"speaker":"[Bryan Boorstein]","startTime":3022.512,"endTime":3026.034,"body":"press, that's an entire set"},{"speaker":"[Bryan Boorstein]","startTime":3022.512,"endTime":3026.034,"body":"for your chest. It's also an entire set for"},{"speaker":"[Bryan Boorstein]","startTime":3026.054,"endTime":3029.997,"body":"your triceps. When you do"},{"speaker":"[Bryan Boorstein]","startTime":3026.054,"endTime":3029.997,"body":"a row, same deal. It's a set for your back."},{"speaker":"[Bryan Boorstein]","startTime":3030.017,"endTime":3035.46,"body":"It's a set for your, uh,"},{"speaker":"[Bryan Boorstein]","startTime":3030.017,"endTime":3035.46,"body":"for your biceps. And I don't think that the"},{"speaker":"[Bryan Boorstein]","startTime":3035.48,"endTime":3040.144,"body":"stimulus is equal across"},{"speaker":"[Bryan Boorstein]","startTime":3035.48,"endTime":3040.144,"body":"those movements. Um, but when you do look at"},{"speaker":"[Bryan Boorstein]","startTime":3040.164,"endTime":3044.927,"body":"that, like 10 to 20 set thing,"},{"speaker":"[Bryan Boorstein]","startTime":3040.164,"endTime":3044.927,"body":"it's crazy that, you know, if you're doing"},{"speaker":"[Bryan Boorstein]","startTime":3045.067,"endTime":3045.507,"body":"indirect"},{"speaker":"[Bryan Boorstein]","startTime":3049.05,"endTime":3055.534,"body":"and triceps, but you're also"},{"speaker":"[Bryan Boorstein]","startTime":3049.05,"endTime":3055.534,"body":"doing 10 to 20 sets for your back and your"},{"speaker":"[Bryan Boorstein]","startTime":3055.574,"endTime":3060.417,"body":"chest and your shoulders"},{"speaker":"[Bryan Boorstein]","startTime":3055.574,"endTime":3060.417,"body":"or whatever, then your arms are in theory,"},{"speaker":"[Bryan Boorstein]","startTime":3060.457,"endTime":3065.54,"body":"according to this way of"},{"speaker":"[Bryan Boorstein]","startTime":3060.457,"endTime":3065.54,"body":"tracking, your arms must be doing 30 sets a"},{"speaker":"[Bryan Boorstein]","startTime":3065.561,"endTime":3073.166,"body":"week or 20 or whatever the"},{"speaker":"[Bryan Boorstein]","startTime":3065.561,"endTime":3073.166,"body":"number is, right? Which is really, really,"},{"speaker":"[Bryan Boorstein]","startTime":3073.226,"endTime":3074.386,"body":"really kind of wild to me."},{"speaker":"[Bryan Boorstein]","startTime":3079.27,"endTime":3084.053,"body":"a couple weeks ago when it"},{"speaker":"[Bryan Boorstein]","startTime":3079.27,"endTime":3084.053,"body":"was first posed to me before, obviously, we"},{"speaker":"[Bryan Boorstein]","startTime":3084.093,"endTime":3088.916,"body":"talked about it on the podcast."},{"speaker":"[Bryan Boorstein]","startTime":3084.093,"endTime":3088.916,"body":"And I asked people how they count volume. And"},{"speaker":"[Bryan Boorstein]","startTime":3089.777,"endTime":3093.819,"body":"I would say the most common"},{"speaker":"[Bryan Boorstein]","startTime":3089.777,"endTime":3093.819,"body":"response was people saying that they count"},{"speaker":"[Bryan Boorstein]","startTime":3093.959,"endTime":3098.302,"body":"the indirect muscle group"},{"speaker":"[Bryan Boorstein]","startTime":3093.959,"endTime":3098.302,"body":"as half of a set. So bench press might be one"},{"speaker":"[Bryan Boorstein]","startTime":3098.342,"endTime":3101.845,"body":"set for your chest and half"},{"speaker":"[Bryan Boorstein]","startTime":3098.342,"endTime":3101.845,"body":"a set for your triceps. And then if you really"},{"speaker":"[Bryan Boorstein]","startTime":3101.885,"endTime":3104.707,"body":"want to get nuanced about"},{"speaker":"[Bryan Boorstein]","startTime":3101.885,"endTime":3104.707,"body":"it, maybe like half a set for your anterior"},{"speaker":"[Bryan Boorstein]","startTime":3104.747,"endTime":3110.476,"body":"delts or something along"},{"speaker":"[Bryan Boorstein]","startTime":3104.747,"endTime":3110.476,"body":"those lines, whereas a row or might be one"},{"speaker":"[Bryan Boorstein]","startTime":3110.516,"endTime":3112.083,"body":"set for your back or lats."},{"speaker":"[Bryan Boorstein]","startTime":3115.97,"endTime":3120.613,"body":"set or half a set for your"},{"speaker":"[Bryan Boorstein]","startTime":3115.97,"endTime":3120.613,"body":"rear delts and half a set for your biceps,"},{"speaker":"[Bryan Boorstein]","startTime":3120.773,"endTime":3124.375,"body":"something along those lines."},{"speaker":"[Bryan Boorstein]","startTime":3120.773,"endTime":3124.375,"body":"I think it's even more ambiguous with pulling"},{"speaker":"[Bryan Boorstein]","startTime":3124.395,"endTime":3128.158,"body":"movements because like all"},{"speaker":"[Bryan Boorstein]","startTime":3124.395,"endTime":3128.158,"body":"the data I did with CAS when I was there, the"},{"speaker":"[Bryan Boorstein]","startTime":3128.278,"endTime":3134.722,"body":"EMG stuff, it seemed like"},{"speaker":"[Bryan Boorstein]","startTime":3128.278,"endTime":3134.722,"body":"the rear delts were the dominant on every pulling"},{"speaker":"[Bryan Boorstein]","startTime":3134.762,"endTime":3139.946,"body":"movement. Like it was almost"},{"speaker":"[Bryan Boorstein]","startTime":3134.762,"endTime":3139.946,"body":"impossible to not make the rear delts the dominant,"},{"speaker":"[Bryan Boorstein]","startTime":3139.986,"endTime":3140.286,"body":"at least"},{"speaker":"[Bryan Boorstein]","startTime":3145.45,"endTime":3148.892,"body":"a lat movement or you can"},{"speaker":"[Bryan Boorstein]","startTime":3145.45,"endTime":3148.892,"body":"call it an upper back movement or whatever,"},{"speaker":"[Bryan Boorstein]","startTime":3149.292,"endTime":3152.834,"body":"but it seems like the rear"},{"speaker":"[Bryan Boorstein]","startTime":3149.292,"endTime":3152.834,"body":"delts are actually kind of the thing receiving"},{"speaker":"[Bryan Boorstein]","startTime":3152.874,"endTime":3157.377,"body":"the most stimulus there,"},{"speaker":"[Bryan Boorstein]","startTime":3152.874,"endTime":3157.377,"body":"which fits in line with, you know, common bro"},{"speaker":"[Bryan Boorstein]","startTime":3157.417,"endTime":3160.84,"body":"science that the rear delts"},{"speaker":"[Bryan Boorstein]","startTime":3157.417,"endTime":3160.84,"body":"can just be hammered and handle shit tons of"},{"speaker":"[Bryan Boorstein]","startTime":3160.88,"endTime":3167.284,"body":"volume. Also kind of potentially"},{"speaker":"[Bryan Boorstein]","startTime":3160.88,"endTime":3167.284,"body":"why maybe we don't need to do like direct rear"},{"speaker":"[Bryan Boorstein]","startTime":3167.344,"endTime":3172.668,"body":"delt work. And I don't really"},{"speaker":"[Bryan Boorstein]","startTime":3167.344,"endTime":3172.668,"body":"know anybody in my circle at least that does"},{"speaker":"[Bryan Boorstein]","startTime":3172.728,"endTime":3178.755,"body":"like isolated rear delt raises."},{"speaker":"[Bryan Boorstein]","startTime":3172.728,"endTime":3178.755,"body":"some sort of, you know, abduction movement"},{"speaker":"[Bryan Boorstein]","startTime":3178.775,"endTime":3182.743,"body":"with a straight arm type"},{"speaker":"[Bryan Boorstein]","startTime":3178.775,"endTime":3182.743,"body":"thing. I don't really know too many people"},{"speaker":"[Bryan Boorstein]","startTime":3182.763,"endTime":3186.449,"body":"that do that. You do it."},{"speaker":"[Bryan Boorstein]","startTime":3182.763,"endTime":3186.449,"body":"You're muted. I'm going to go ahead and turn"},{"speaker":"[Bryan Boorstein]","startTime":3186.469,"endTime":3186.65,"body":"this off."},{"speaker":"[Bryan Boorstein]","startTime":3190.154,"endTime":3192.807,"body":"Okay, what piece of equipment"},{"speaker":"[Bryan Boorstein]","startTime":3190.154,"endTime":3192.807,"body":"are you"},{"speaker":"[Aaron Straker]","startTime":3192.69,"endTime":3192.951,"body":"What happened"},{"speaker":"[Bryan Boorstein]","startTime":3192.908,"endTime":3193.169,"body":"using?"},{"speaker":"[Aaron Straker]","startTime":3192.971,"endTime":3193.856,"body":"to my program right now?"},{"speaker":"[Aaron Straker]","startTime":3199.41,"endTime":3204.776,"body":"Dumbbells, dumbbells, or I"},{"speaker":"[Aaron Straker]","startTime":3199.41,"endTime":3204.776,"body":"was, because the previous gym that I was at"},{"speaker":"[Aaron Straker]","startTime":3204.816,"endTime":3209.4,"body":"here, Body Factory, I have"},{"speaker":"[Aaron Straker]","startTime":3204.816,"endTime":3209.4,"body":"to give them credit. The dumbbells increment"},{"speaker":"[Aaron Straker]","startTime":3209.48,"endTime":3211.763,"body":"in two kilogram increments"},{"speaker":"[Aaron Straker]","startTime":3209.48,"endTime":3211.763,"body":"up to like"},{"speaker":"[Bryan Boorstein]","startTime":3211.97,"endTime":3212.814,"body":"I mean, that's four and a"},{"speaker":"[Bryan Boorstein]","startTime":3211.97,"endTime":3212.814,"body":"half"},{"speaker":"[Aaron Straker]","startTime":3212.784,"endTime":3213.585,"body":"32"},{"speaker":"[Bryan Boorstein]","startTime":3212.854,"endTime":3214.24,"body":"pounds, so it's not so different"},{"speaker":"[Aaron Straker]","startTime":3214.085,"endTime":3214.766,"body":"kilograms,"},{"speaker":"[Bryan Boorstein]","startTime":3214.261,"endTime":3215.667,"body":"than a US one going five"},{"speaker":"[Aaron Straker]","startTime":3215.427,"endTime":3216.247,"body":"pretty gangster"},{"speaker":"[Bryan Boorstein]","startTime":3215.707,"endTime":3216.009,"body":"pounds."},{"speaker":"[Aaron Straker]","startTime":3216.888,"endTime":3218.089,"body":"for things like, you know."},{"speaker":"[Aaron Straker]","startTime":3222.01,"endTime":3226.232,"body":"That is true, I guess. Yeah."},{"speaker":"[Aaron Straker]","startTime":3222.01,"endTime":3226.232,"body":"But"},{"speaker":"[Bryan Boorstein]","startTime":3226.19,"endTime":3226.391,"body":"That's"},{"speaker":"[Aaron Straker]","startTime":3226.272,"endTime":3226.412,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":3226.432,"endTime":3226.734,"body":"nice."},{"speaker":"[Aaron Straker]","startTime":3226.472,"endTime":3226.913,"body":"was nice"},{"speaker":"[Bryan Boorstein]","startTime":3226.835,"endTime":3227.037,"body":"That's"},{"speaker":"[Aaron Straker]","startTime":3226.933,"endTime":3227.073,"body":"because"},{"speaker":"[Bryan Boorstein]","startTime":3227.077,"endTime":3227.319,"body":"really"},{"speaker":"[Aaron Straker]","startTime":3227.093,"endTime":3227.393,"body":"then there was"},{"speaker":"[Bryan Boorstein]","startTime":3227.379,"endTime":3227.682,"body":"nice."},{"speaker":"[Aaron Straker]","startTime":3227.433,"endTime":3227.813,"body":"a lot like,"},{"speaker":"[Bryan Boorstein]","startTime":3227.904,"endTime":3228.145,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3227.994,"endTime":3228.414,"body":"or sorry,"},{"speaker":"[Bryan Boorstein]","startTime":3228.166,"endTime":3228.488,"body":"yeah, yeah."},{"speaker":"[Aaron Straker]","startTime":3228.714,"endTime":3232.657,"body":"in the smaller ones, they increment"},{"speaker":"[Aaron Straker]","startTime":3228.714,"endTime":3232.657,"body":"by one. So there'd be like a two kilogram,"},{"speaker":"[Aaron Straker]","startTime":3232.757,"endTime":3237.44,"body":"three, four, five, six, seven,"},{"speaker":"[Aaron Straker]","startTime":3232.757,"endTime":3237.44,"body":"eight, nine, 10, like all the way up through,"},{"speaker":"[Aaron Straker]","startTime":3237.46,"endTime":3241.583,"body":"I think 14, it incremented"},{"speaker":"[Aaron Straker]","startTime":3237.46,"endTime":3241.583,"body":"in a single one. So things like that, it was"},{"speaker":"[Aaron Straker]","startTime":3241.643,"endTime":3246.446,"body":"nice. Now I've been kind of"},{"speaker":"[Aaron Straker]","startTime":3241.643,"endTime":3246.446,"body":"doing like a, like a high to low pull across"},{"speaker":"[Aaron Straker]","startTime":3246.566,"endTime":3249.768,"body":"sort of thing that I'm like"},{"speaker":"[Aaron Straker]","startTime":3246.566,"endTime":3249.768,"body":"positioning to make it like really tough in"},{"speaker":"[Aaron Straker]","startTime":3249.808,"endTime":3257.094,"body":"the length. I don't love it,"},{"speaker":"[Aaron Straker]","startTime":3249.808,"endTime":3257.094,"body":"but I was just wanted to add in a different"},{"speaker":"[Aaron Straker]","startTime":3257.154,"endTime":3261.917,"body":"rear delt movement because"},{"speaker":"[Aaron Straker]","startTime":3257.154,"endTime":3261.917,"body":"I really only have like, it's not like two"},{"speaker":"[Aaron Straker]","startTime":3261.997,"endTime":3267.702,"body":"I love in the PEC deck here."},{"speaker":"[Aaron Straker]","startTime":3261.997,"endTime":3267.702,"body":"I couldn't get my arms straight on it."},{"speaker":"[Bryan Boorstein]","startTime":3267.635,"endTime":3267.807,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3267.982,"endTime":3271.445,"body":"It wasn't like the bars didn't"},{"speaker":"[Aaron Straker]","startTime":3267.982,"endTime":3271.445,"body":"go long enough for me to like"},{"speaker":"[Bryan Boorstein]","startTime":3271.55,"endTime":3271.71,"body":"That"},{"speaker":"[Aaron Straker]","startTime":3271.665,"endTime":3271.805,"body":"get"},{"speaker":"[Bryan Boorstein]","startTime":3271.75,"endTime":3272.03,"body":"movement"},{"speaker":"[Aaron Straker]","startTime":3271.845,"endTime":3272.185,"body":"my arms"},{"speaker":"[Bryan Boorstein]","startTime":3272.07,"endTime":3272.23,"body":"kind"},{"speaker":"[Aaron Straker]","startTime":3272.225,"endTime":3272.466,"body":"straight."},{"speaker":"[Bryan Boorstein]","startTime":3272.25,"endTime":3272.611,"body":"of sucks"},{"speaker":"[Aaron Straker]","startTime":3272.506,"endTime":3272.666,"body":"Like I"},{"speaker":"[Bryan Boorstein]","startTime":3272.671,"endTime":3272.992,"body":"anyway."},{"speaker":"[Aaron Straker]","startTime":3272.686,"endTime":3272.986,"body":"had to keep"},{"speaker":"[Bryan Boorstein]","startTime":3273.012,"endTime":3273.032,"body":"I"},{"speaker":"[Aaron Straker]","startTime":3273.026,"endTime":3273.126,"body":"my"},{"speaker":"[Bryan Boorstein]","startTime":3273.052,"endTime":3273.332,"body":"feel like"},{"speaker":"[Aaron Straker]","startTime":3273.206,"endTime":3273.406,"body":"arms"},{"speaker":"[Bryan Boorstein]","startTime":3273.352,"endTime":3273.432,"body":"it"},{"speaker":"[Aaron Straker]","startTime":3273.446,"endTime":3273.506,"body":"in"},{"speaker":"[Bryan Boorstein]","startTime":3273.452,"endTime":3273.693,"body":"doesn't"},{"speaker":"[Aaron Straker]","startTime":3273.546,"endTime":3273.727,"body":"like a"},{"speaker":"[Bryan Boorstein]","startTime":3273.713,"endTime":3273.933,"body":"line"},{"speaker":"[Aaron Straker]","startTime":3273.847,"endTime":3274.087,"body":"good"},{"speaker":"[Bryan Boorstein]","startTime":3273.973,"endTime":3274.073,"body":"up"},{"speaker":"[Aaron Straker]","startTime":3274.107,"endTime":3274.367,"body":"bend"},{"speaker":"[Bryan Boorstein]","startTime":3274.113,"endTime":3274.614,"body":"properly."},{"speaker":"[Aaron Straker]","startTime":3274.407,"endTime":3274.687,"body":"and I'm like,"},{"speaker":"[Bryan Boorstein]","startTime":3274.674,"endTime":3274.894,"body":"Like"},{"speaker":"[Aaron Straker]","startTime":3274.727,"endTime":3274.988,"body":"well,"},{"speaker":"[Bryan Boorstein]","startTime":3275.375,"endTime":3275.515,"body":"when"},{"speaker":"[Aaron Straker]","startTime":3275.428,"endTime":3275.568,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":3275.575,"endTime":3275.936,"body":"you"},{"speaker":"[Aaron Straker]","startTime":3275.608,"endTime":3276.449,"body":"defeats the purpose."},{"speaker":"[Bryan Boorstein]","startTime":3276.296,"endTime":3282.165,"body":"A-B ducked at a horizontal"},{"speaker":"[Bryan Boorstein]","startTime":3276.296,"endTime":3282.165,"body":"angle, it never feels quite as rear delt-y"},{"speaker":"[Bryan Boorstein]","startTime":3282.385,"endTime":3285.569,"body":"as when it comes at like"},{"speaker":"[Bryan Boorstein]","startTime":3282.385,"endTime":3285.569,"body":"that high to low angle a little bit more."},{"speaker":"[Bryan Boorstein]","startTime":3289.29,"endTime":3291.392,"body":"So yeah, anyway, as we kind"},{"speaker":"[Bryan Boorstein]","startTime":3289.29,"endTime":3291.392,"body":"of continue"},{"speaker":"[Aaron Straker]","startTime":3291.412,"endTime":3291.798,"body":"Agreed."},{"speaker":"[Bryan Boorstein]","startTime":3291.412,"endTime":3292.332,"body":"this conversation"},{"speaker":"[Aaron Straker]","startTime":3292.205,"endTime":3292.408,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":3292.372,"endTime":3298.356,"body":"around counting volume, the"},{"speaker":"[Bryan Boorstein]","startTime":3292.372,"endTime":3298.356,"body":"truth is like, I had a number of people say"},{"speaker":"[Bryan Boorstein]","startTime":3298.396,"endTime":3303.86,"body":"this on the Instagram post"},{"speaker":"[Bryan Boorstein]","startTime":3298.396,"endTime":3303.86,"body":"too, but I literally don't count volume. Like"},{"speaker":"[Bryan Boorstein]","startTime":3303.94,"endTime":3310.384,"body":"I just don't. I train to"},{"speaker":"[Bryan Boorstein]","startTime":3303.94,"endTime":3310.384,"body":"a point where I feel like the stimulus is sufficient"},{"speaker":"[Bryan Boorstein]","startTime":3311.625,"endTime":3313.887,"body":"and I choose exercises that"},{"speaker":"[Bryan Boorstein]","startTime":3318.35,"endTime":3323.295,"body":"targeting one. And so I'll"},{"speaker":"[Bryan Boorstein]","startTime":3318.35,"endTime":3323.295,"body":"give you a couple examples. Like I have a day"},{"speaker":"[Bryan Boorstein]","startTime":3323.315,"endTime":3328.882,"body":"that's more lap focused than,"},{"speaker":"[Bryan Boorstein]","startTime":3323.315,"endTime":3328.882,"body":"than rear delt or upper back focused. And so"},{"speaker":"[Bryan Boorstein]","startTime":3328.982,"endTime":3334.008,"body":"all of my movements on that"},{"speaker":"[Bryan Boorstein]","startTime":3328.982,"endTime":3334.008,"body":"day are going to be driven by like humoral"},{"speaker":"[Bryan Boorstein]","startTime":3334.028,"endTime":3343.273,"body":"depression and shoulder extension."},{"speaker":"[Bryan Boorstein]","startTime":3334.028,"endTime":3343.273,"body":"And so those movements are all done with my"},{"speaker":"[Bryan Boorstein]","startTime":3343.373,"endTime":3348.417,"body":"elbows staying in tight to"},{"speaker":"[Bryan Boorstein]","startTime":3343.373,"endTime":3348.417,"body":"the body and I'm calling that a lat day. Understanding"},{"speaker":"[Bryan Boorstein]","startTime":3348.437,"endTime":3351.439,"body":"that there's still going"},{"speaker":"[Bryan Boorstein]","startTime":3348.437,"endTime":3351.439,"body":"to be a ton of volume for my rear delts and"},{"speaker":"[Bryan Boorstein]","startTime":3351.479,"endTime":3355.481,"body":"my teres and my upper back"},{"speaker":"[Bryan Boorstein]","startTime":3351.479,"endTime":3355.481,"body":"and all that stuff and I'm just not counting"},{"speaker":"[Bryan Boorstein]","startTime":3355.521,"endTime":3361.045,"body":"it, I'm not worrying about"},{"speaker":"[Bryan Boorstein]","startTime":3355.521,"endTime":3361.045,"body":"it. And then on my other back day, it's much"},{"speaker":"[Bryan Boorstein]","startTime":3361.105,"endTime":3365.228,"body":"more movements with ab ducted"},{"speaker":"[Bryan Boorstein]","startTime":3361.105,"endTime":3365.228,"body":"elbow positions, whether the elbows are a little"},{"speaker":"[Bryan Boorstein]","startTime":3365.248,"endTime":3369.991,"body":"higher, a little lower, they're"},{"speaker":"[Bryan Boorstein]","startTime":3365.248,"endTime":3369.991,"body":"not neutral grip. So I'm letting my hands be"},{"speaker":"[Bryan Boorstein]","startTime":3370.011,"endTime":3374.894,"body":"in like a more semi pronated"},{"speaker":"[Bryan Boorstein]","startTime":3370.011,"endTime":3374.894,"body":"position, which I certainly feel more in like"},{"speaker":"[Bryan Boorstein]","startTime":3374.914,"endTime":3378.717,"body":"my rear delts and upper back."},{"speaker":"[Bryan Boorstein]","startTime":3374.914,"endTime":3378.717,"body":"But I also understand that there's, you know,"},{"speaker":"[Bryan Boorstein]","startTime":3378.757,"endTime":3385.161,"body":"some lat work that comes"},{"speaker":"[Bryan Boorstein]","startTime":3378.757,"endTime":3385.161,"body":"along with that too. And so then you can look"},{"speaker":"[Bryan Boorstein]","startTime":3385.181,"endTime":3389.444,"body":"at something like an RDL"},{"speaker":"[Bryan Boorstein]","startTime":3385.181,"endTime":3389.444,"body":"or a 45 degree hip extension. And it's interesting"},{"speaker":"[Bryan Boorstein]","startTime":3389.464,"endTime":3392.986,"body":"that you said, you know,"},{"speaker":"[Bryan Boorstein]","startTime":3389.464,"endTime":3392.986,"body":"you look at your 45 degree hip extension, you're"},{"speaker":"[Bryan Boorstein]","startTime":3393.026,"endTime":3402.513,"body":"like, that is my glute work."},{"speaker":"[Bryan Boorstein]","startTime":3393.026,"endTime":3402.513,"body":"Because that hip flexion happens, the glutes"},{"speaker":"[Bryan Boorstein]","startTime":3402.633,"endTime":3408.337,"body":"are the primary mover as"},{"speaker":"[Bryan Boorstein]","startTime":3402.633,"endTime":3408.337,"body":"best as I can understand it. So even if you're"},{"speaker":"[Bryan Boorstein]","startTime":3408.377,"endTime":3413.28,"body":"doing a 45 degree hip extension"},{"speaker":"[Bryan Boorstein]","startTime":3408.377,"endTime":3413.28,"body":"where your legs are straight, or you're doing"},{"speaker":"[Bryan Boorstein]","startTime":3413.4,"endTime":3417.823,"body":"an RDL, say you're doing"},{"speaker":"[Bryan Boorstein]","startTime":3413.4,"endTime":3417.823,"body":"an RDL to bias the hamstrings and you're doing"},{"speaker":"[Bryan Boorstein]","startTime":3417.843,"endTime":3422.866,"body":"them with straighter legs,"},{"speaker":"[Bryan Boorstein]","startTime":3417.843,"endTime":3422.866,"body":"I still believe that the glutes are the primary"},{"speaker":"[Bryan Boorstein]","startTime":3422.946,"endTime":3432.893,"body":"mover in that movement because"},{"speaker":"[Bryan Boorstein]","startTime":3422.946,"endTime":3432.893,"body":"at the hip. And so I, if you were to ask me"},{"speaker":"[Bryan Boorstein]","startTime":3432.973,"endTime":3437.376,"body":"how many direct sets of glutes"},{"speaker":"[Bryan Boorstein]","startTime":3432.973,"endTime":3437.376,"body":"I have in my program, I would tell you zero."},{"speaker":"[Bryan Boorstein]","startTime":3438.156,"endTime":3442.539,"body":"But I know by full account"},{"speaker":"[Bryan Boorstein]","startTime":3438.156,"endTime":3442.539,"body":"that every time that I'm hinging at the hip"},{"speaker":"[Bryan Boorstein]","startTime":3442.739,"endTime":3447.303,"body":"or that I'm doing a hack"},{"speaker":"[Bryan Boorstein]","startTime":3442.739,"endTime":3447.303,"body":"squat or a pendulum squat or a split squat"},{"speaker":"[Bryan Boorstein]","startTime":3447.663,"endTime":3451.665,"body":"or anything like that, that"},{"speaker":"[Bryan Boorstein]","startTime":3447.663,"endTime":3451.665,"body":"the glutes are getting stimulus. I'm just doing"},{"speaker":"[Bryan Boorstein]","startTime":3451.705,"endTime":3453.707,"body":"those movements for my quads"},{"speaker":"[Bryan Boorstein]","startTime":3457.95,"endTime":3465.575,"body":"for the ride. Um, so that's"},{"speaker":"[Bryan Boorstein]","startTime":3457.95,"endTime":3465.575,"body":"the way I tend to think about it. And I go"},{"speaker":"[Bryan Boorstein]","startTime":3465.675,"endTime":3471.379,"body":"more for, you know, I am"},{"speaker":"[Bryan Boorstein]","startTime":3465.675,"endTime":3471.379,"body":"getting sufficient stimulus within this session"},{"speaker":"[Bryan Boorstein]","startTime":3472.179,"endTime":3476.222,"body":"for the intended muscle group."},{"speaker":"[Bryan Boorstein]","startTime":3472.179,"endTime":3476.222,"body":"And I'm not really worried about whether I'm"},{"speaker":"[Bryan Boorstein]","startTime":3476.262,"endTime":3480.705,"body":"doing four sets or six sets"},{"speaker":"[Bryan Boorstein]","startTime":3476.262,"endTime":3480.705,"body":"or eight sets or how many sets I'm doing across"},{"speaker":"[Bryan Boorstein]","startTime":3480.725,"endTime":3483.667,"body":"the week or anything like"},{"speaker":"[Bryan Boorstein]","startTime":3480.725,"endTime":3483.667,"body":"that. And in fact, part of"},{"speaker":"[Bryan Boorstein]","startTime":3487.75,"endTime":3491.872,"body":"day cycles like I like I"},{"speaker":"[Bryan Boorstein]","startTime":3487.75,"endTime":3491.872,"body":"do is because I don't have to think about it"},{"speaker":"[Bryan Boorstein]","startTime":3491.932,"endTime":3495.915,"body":"in terms of a week. I don't"},{"speaker":"[Bryan Boorstein]","startTime":3491.932,"endTime":3495.915,"body":"have to say I'm doing X amount of weekly volume"},{"speaker":"[Bryan Boorstein]","startTime":3495.935,"endTime":3501.419,"body":"for this muscle group or"},{"speaker":"[Bryan Boorstein]","startTime":3495.935,"endTime":3501.419,"body":"whatnot. So so I love that. And then as far"},{"speaker":"[Bryan Boorstein]","startTime":3501.459,"endTime":3507.443,"body":"as arm work goes, I only"},{"speaker":"[Bryan Boorstein]","startTime":3501.459,"endTime":3507.443,"body":"count direct work as arm work. And you know,"},{"speaker":"[Bryan Boorstein]","startTime":3507.463,"endTime":3510.785,"body":"maybe after my Dexa and my"},{"speaker":"[Bryan Boorstein]","startTime":3507.463,"endTime":3510.785,"body":"experiment, maybe I should change that."},{"speaker":"[Bryan Boorstein]","startTime":3517.87,"endTime":3521.632,"body":"Like I'm not going to go"},{"speaker":"[Bryan Boorstein]","startTime":3517.87,"endTime":3521.632,"body":"to the extent of being like, well, I'm doing"},{"speaker":"[Bryan Boorstein]","startTime":3521.672,"endTime":3526.876,"body":"a bench press. So this then"},{"speaker":"[Bryan Boorstein]","startTime":3521.672,"endTime":3526.876,"body":"becomes a tricep set or half a tricep set or"},{"speaker":"[Bryan Boorstein]","startTime":3526.916,"endTime":3530.818,"body":"anything like that. But it"},{"speaker":"[Bryan Boorstein]","startTime":3526.916,"endTime":3530.818,"body":"is interesting when you throw in close grip"},{"speaker":"[Bryan Boorstein]","startTime":3530.838,"endTime":3535.141,"body":"bench instead of a tricep"},{"speaker":"[Bryan Boorstein]","startTime":3530.838,"endTime":3535.141,"body":"extension, you are now doing this specifically"},{"speaker":"[Bryan Boorstein]","startTime":3535.201,"endTime":3539.744,"body":"for the triceps. So I'm guessing"},{"speaker":"[Bryan Boorstein]","startTime":3535.201,"endTime":3539.744,"body":"in your head, you're not really thinking that"},{"speaker":"[Bryan Boorstein]","startTime":3540.084,"endTime":3544.627,"body":"this is a set for triceps"},{"speaker":"[Bryan Boorstein]","startTime":3540.084,"endTime":3544.627,"body":"and half a set for chest or, or anything like"},{"speaker":"[Bryan Boorstein]","startTime":3544.647,"endTime":3548.746,"body":"that. You're just like, Hey,"},{"speaker":"[Bryan Boorstein]","startTime":3544.647,"endTime":3548.746,"body":"I need a tricep exercise. this close grip bench."},{"speaker":"[Aaron Straker]","startTime":3554.85,"endTime":3556.391,"body":"Yeah, I mean, that's exactly"},{"speaker":"[Aaron Straker]","startTime":3554.85,"endTime":3556.391,"body":"what I think."},{"speaker":"[Aaron Straker]","startTime":3559.673,"endTime":3564.676,"body":"It's almost like a cop-out"},{"speaker":"[Aaron Straker]","startTime":3559.673,"endTime":3564.676,"body":"answer, but my chest just grows. I don't really"},{"speaker":"[Aaron Straker]","startTime":3564.716,"endTime":3568.979,"body":"do that much chest volume because"},{"speaker":"[Aaron Straker]","startTime":3564.716,"endTime":3568.979,"body":"it's just a stronger body part. So I know like,"},{"speaker":"[Aaron Straker]","startTime":3568.999,"endTime":3573.762,"body":"hey, by nature, I follow lower"},{"speaker":"[Aaron Straker]","startTime":3568.999,"endTime":3573.762,"body":"chest volume anyway. This is just some extra"},{"speaker":"[Aaron Straker]","startTime":3573.802,"endTime":3578.986,"body":"volume there. And I do like"},{"speaker":"[Aaron Straker]","startTime":3573.802,"endTime":3578.986,"body":"more anterior delt personally anyway, because"},{"speaker":"[Aaron Straker]","startTime":3579.106,"endTime":3582.868,"body":"again, I think I just don't"},{"speaker":"[Aaron Straker]","startTime":3579.106,"endTime":3582.868,"body":"have as great of development relative to chest."},{"speaker":"[Aaron Straker]","startTime":3584.79,"endTime":3589.4,"body":"tricep exercise, it's kind"},{"speaker":"[Aaron Straker]","startTime":3584.79,"endTime":3589.4,"body":"of just additional drops in the volume"},{"speaker":"[Bryan Boorstein]","startTime":3589.25,"endTime":3590.25,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3589.5,"endTime":3590.422,"body":"into these"},{"speaker":"[Bryan Boorstein]","startTime":3590.27,"endTime":3591.051,"body":"no, I totally agree with"},{"speaker":"[Bryan Boorstein]","startTime":3590.27,"endTime":3591.051,"body":"that."},{"speaker":"[Aaron Straker]","startTime":3591.164,"endTime":3591.725,"body":"other muscle"},{"speaker":"[Bryan Boorstein]","startTime":3591.491,"endTime":3591.891,"body":"And so then"},{"speaker":"[Aaron Straker]","startTime":3591.765,"endTime":3592.126,"body":"groups"},{"speaker":"[Bryan Boorstein]","startTime":3591.951,"endTime":3592.512,"body":"we can like look,"},{"speaker":"[Aaron Straker]","startTime":3592.406,"endTime":3592.567,"body":"that"},{"speaker":"[Bryan Boorstein]","startTime":3592.532,"endTime":3592.692,"body":"look"},{"speaker":"[Aaron Straker]","startTime":3592.587,"endTime":3592.767,"body":"could"},{"speaker":"[Bryan Boorstein]","startTime":3592.732,"endTime":3592.812,"body":"at"},{"speaker":"[Aaron Straker]","startTime":3592.787,"endTime":3592.887,"body":"be"},{"speaker":"[Bryan Boorstein]","startTime":3592.872,"endTime":3593.312,"body":"anterior"},{"speaker":"[Aaron Straker]","startTime":3592.927,"endTime":3593.449,"body":"benefited"},{"speaker":"[Bryan Boorstein]","startTime":3593.352,"endTime":3593.632,"body":"delts"},{"speaker":"[Aaron Straker]","startTime":3593.529,"endTime":3593.849,"body":"anyway."},{"speaker":"[Bryan Boorstein]","startTime":3593.673,"endTime":3597.795,"body":"and it's really the same"},{"speaker":"[Bryan Boorstein]","startTime":3593.673,"endTime":3597.795,"body":"deal. Like I would never, I would never go"},{"speaker":"[Bryan Boorstein]","startTime":3597.835,"endTime":3602.939,"body":"to the extent to count anterior"},{"speaker":"[Bryan Boorstein]","startTime":3597.835,"endTime":3602.939,"body":"delt volume when I'm pressing unless I'm doing"},{"speaker":"[Bryan Boorstein]","startTime":3602.959,"endTime":3607.602,"body":"a movement that is directly"},{"speaker":"[Bryan Boorstein]","startTime":3602.959,"endTime":3607.602,"body":"targeting the anterior delts. And so I have"},{"speaker":"[Bryan Boorstein]","startTime":3607.642,"endTime":3612.465,"body":"an anterior delt press in"},{"speaker":"[Bryan Boorstein]","startTime":3607.642,"endTime":3612.465,"body":"my program. And so I count that in my head,"},{"speaker":"[Bryan Boorstein]","startTime":3612.525,"endTime":3616.087,"body":"I guess, if I'm counting"},{"speaker":"[Bryan Boorstein]","startTime":3612.525,"endTime":3616.087,"body":"volume, I'd say that is an anterior delt exercise."},{"speaker":"[Bryan Boorstein]","startTime":3616.748,"endTime":3620.57,"body":"And I understand in the back"},{"speaker":"[Bryan Boorstein]","startTime":3616.748,"endTime":3620.57,"body":"of my mind clavicular pack that's probably"},{"speaker":"[Bryan Boorstein]","startTime":3620.61,"endTime":3624.173,"body":"going to come along with"},{"speaker":"[Bryan Boorstein]","startTime":3620.61,"endTime":3624.173,"body":"that, but I'm not really counting that as chest"},{"speaker":"[Bryan Boorstein]","startTime":3624.213,"endTime":3632.058,"body":"volume. And so really, when"},{"speaker":"[Bryan Boorstein]","startTime":3624.213,"endTime":3632.058,"body":"when we look at my program, like if I were"},{"speaker":"[Bryan Boorstein]","startTime":3632.098,"endTime":3636.461,"body":"to actually analyze it and"},{"speaker":"[Bryan Boorstein]","startTime":3632.098,"endTime":3636.461,"body":"count volume, I would say I have volume for"},{"speaker":"[Bryan Boorstein]","startTime":3636.501,"endTime":3641.665,"body":"my back. Maybe I would split"},{"speaker":"[Bryan Boorstein]","startTime":3636.501,"endTime":3641.665,"body":"that into lats and an upper back, I might get"},{"speaker":"[Bryan Boorstein]","startTime":3641.825,"endTime":3644.266,"body":"nuanced enough to do that."},{"speaker":"[Bryan Boorstein]","startTime":3641.825,"endTime":3644.266,"body":"I would"},{"speaker":"[Bryan Boorstein]","startTime":3649.27,"endTime":3653.552,"body":"clavicular volume and sternal"},{"speaker":"[Bryan Boorstein]","startTime":3649.27,"endTime":3653.552,"body":"volume and costal volume for my chest. It's"},{"speaker":"[Bryan Boorstein]","startTime":3653.572,"endTime":3661.117,"body":"just chest. And then I have"},{"speaker":"[Bryan Boorstein]","startTime":3653.572,"endTime":3661.117,"body":"bicep and tricep and I have quad and I have"},{"speaker":"[Bryan Boorstein]","startTime":3661.158,"endTime":3666.821,"body":"hams. And that's literally"},{"speaker":"[Bryan Boorstein]","startTime":3661.158,"endTime":3666.821,"body":"like seven different body parts, not 20 different"},{"speaker":"[Bryan Boorstein]","startTime":3666.841,"endTime":3670.484,"body":"body parts. And then I just"},{"speaker":"[Bryan Boorstein]","startTime":3666.841,"endTime":3670.484,"body":"understand that everything else is going to"},{"speaker":"[Bryan Boorstein]","startTime":3670.524,"endTime":3673.886,"body":"come along with it because"},{"speaker":"[Bryan Boorstein]","startTime":3670.524,"endTime":3673.886,"body":"in the nature of doing compound movements,"},{"speaker":"[Bryan Boorstein]","startTime":3674.426,"endTime":3675.507,"body":"all these things work in"},{"speaker":"[Bryan Boorstein]","startTime":3679.21,"endTime":3683.913,"body":"ridiculous and absurd to"},{"speaker":"[Bryan Boorstein]","startTime":3679.21,"endTime":3683.913,"body":"try to quantify things as different amounts,"},{"speaker":"[Bryan Boorstein]","startTime":3684.293,"endTime":3688.396,"body":"because we really have no"},{"speaker":"[Bryan Boorstein]","startTime":3684.293,"endTime":3688.396,"body":"tangible way of even assessing. Like if I'm"},{"speaker":"[Bryan Boorstein]","startTime":3688.476,"endTime":3693.08,"body":"doing a anterior delt press,"},{"speaker":"[Bryan Boorstein]","startTime":3688.476,"endTime":3693.08,"body":"how much of that volume is anterior delt? How"},{"speaker":"[Bryan Boorstein]","startTime":3693.12,"endTime":3697.843,"body":"much is clavicular pack?"},{"speaker":"[Bryan Boorstein]","startTime":3693.12,"endTime":3697.843,"body":"How much is tricep? Like it's just a pressing"},{"speaker":"[Bryan Boorstein]","startTime":3697.883,"endTime":3701.726,"body":"movement for your pressing"},{"speaker":"[Bryan Boorstein]","startTime":3697.883,"endTime":3701.726,"body":"structure and everything is going to get some"},{"speaker":"[Bryan Boorstein]","startTime":3701.786,"endTime":3706.089,"body":"stimulus. And so that's pretty"},{"speaker":"[Bryan Boorstein]","startTime":3701.786,"endTime":3706.089,"body":"much the way that I think about volume."},{"speaker":"[Aaron Straker]","startTime":3713.59,"endTime":3721.535,"body":"Yeah, I definitely don't disagree."},{"speaker":"[Aaron Straker]","startTime":3713.59,"endTime":3721.535,"body":"I think there's, not to open up a new can of"},{"speaker":"[Aaron Straker]","startTime":3721.575,"endTime":3728.399,"body":"worms, but even like your own"},{"speaker":"[Aaron Straker]","startTime":3721.575,"endTime":3728.399,"body":"individual like proclivity for how well you"},{"speaker":"[Aaron Straker]","startTime":3728.439,"endTime":3737.105,"body":"can provide a stimulus to a"},{"speaker":"[Aaron Straker]","startTime":3728.439,"endTime":3737.105,"body":"target tissue changes that would end, like"},{"speaker":"[Aaron Straker]","startTime":3737.165,"endTime":3740.167,"body":"what the stimulus ends up being."},{"speaker":"[Aaron Straker]","startTime":3737.165,"endTime":3740.167,"body":"Like I used to do"},{"speaker":"[Aaron Straker]","startTime":3744.19,"endTime":3749.373,"body":"But since I've gotten better"},{"speaker":"[Aaron Straker]","startTime":3744.19,"endTime":3749.373,"body":"at actually providing the stimulus, I do literally"},{"speaker":"[Aaron Straker]","startTime":3749.413,"endTime":3752.756,"body":"like 30% of the volume, maybe"},{"speaker":"[Aaron Straker]","startTime":3749.413,"endTime":3752.756,"body":"25, that I used"},{"speaker":"[Bryan Boorstein]","startTime":3752.616,"endTime":3752.727,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3752.796,"endTime":3757.839,"body":"to do, but my stimulus is through"},{"speaker":"[Aaron Straker]","startTime":3752.796,"endTime":3757.839,"body":"the roof compared to what it used to be. So"},{"speaker":"[Aaron Straker]","startTime":3758.079,"endTime":3763.223,"body":"volume isn't one-to-one, and"},{"speaker":"[Aaron Straker]","startTime":3758.079,"endTime":3763.223,"body":"you will generally find that some body parts"},{"speaker":"[Aaron Straker]","startTime":3763.703,"endTime":3770.027,"body":"will need more volume because"},{"speaker":"[Aaron Straker]","startTime":3763.703,"endTime":3770.027,"body":"you kind of suck at contracting them well enough"},{"speaker":"[Aaron Straker]","startTime":3770.067,"endTime":3771.708,"body":"to provide the stimulus you're"},{"speaker":"[Aaron Straker]","startTime":3770.067,"endTime":3771.708,"body":"looking for."},{"speaker":"[Bryan Boorstein]","startTime":3771.85,"endTime":3771.95,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3773.61,"endTime":3778.133,"body":"time as you learn your body"},{"speaker":"[Aaron Straker]","startTime":3773.61,"endTime":3778.133,"body":"and learn biomechanics and things like that"},{"speaker":"[Aaron Straker]","startTime":3778.174,"endTime":3783.858,"body":"a little bit more. So it's,"},{"speaker":"[Aaron Straker]","startTime":3778.174,"endTime":3783.858,"body":"yeah, I think it's a good way to start the"},{"speaker":"[Aaron Straker]","startTime":3783.918,"endTime":3788.462,"body":"sentence in terms of like what"},{"speaker":"[Aaron Straker]","startTime":3783.918,"endTime":3788.462,"body":"exercises go and where and stuff. But I think"},{"speaker":"[Aaron Straker]","startTime":3790.464,"endTime":3792.466,"body":"the importance gets very"},{"speaker":"[Bryan Boorstein]","startTime":3792.25,"endTime":3792.732,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3792.506,"endTime":3792.906,"body":"heavily"},{"speaker":"[Bryan Boorstein]","startTime":3792.752,"endTime":3792.933,"body":"that"},{"speaker":"[Aaron Straker]","startTime":3792.946,"endTime":3793.126,"body":"kind"},{"speaker":"[Bryan Boorstein]","startTime":3792.994,"endTime":3793.335,"body":"actually"},{"speaker":"[Aaron Straker]","startTime":3793.166,"endTime":3793.887,"body":"of overplayed"},{"speaker":"[Bryan Boorstein]","startTime":3793.355,"endTime":3793.999,"body":"brings me"},{"speaker":"[Aaron Straker]","startTime":3793.947,"endTime":3794.067,"body":"and"},{"speaker":"[Bryan Boorstein]","startTime":3794.702,"endTime":3794.802,"body":"one"},{"speaker":"[Aaron Straker]","startTime":3794.728,"endTime":3794.928,"body":"don't"},{"speaker":"[Bryan Boorstein]","startTime":3794.823,"endTime":3795.245,"body":"additional"},{"speaker":"[Aaron Straker]","startTime":3794.968,"endTime":3795.268,"body":"try and"},{"speaker":"[Bryan Boorstein]","startTime":3795.285,"endTime":3795.626,"body":"thought"},{"speaker":"[Aaron Straker]","startTime":3795.328,"endTime":3796.049,"body":"micromanage"},{"speaker":"[Bryan Boorstein]","startTime":3795.747,"endTime":3796.229,"body":"that."},{"speaker":"[Aaron Straker]","startTime":3796.089,"endTime":3796.709,"body":"it too much."},{"speaker":"[Bryan Boorstein]","startTime":3799.99,"endTime":3803.932,"body":"going back to that like 10"},{"speaker":"[Bryan Boorstein]","startTime":3799.99,"endTime":3803.932,"body":"to 20 sets per muscle group thing. This is"},{"speaker":"[Bryan Boorstein]","startTime":3803.972,"endTime":3806.474,"body":"something we've touched on"},{"speaker":"[Bryan Boorstein]","startTime":3803.972,"endTime":3806.474,"body":"a bunch in the, in the podcast, but I think"},{"speaker":"[Bryan Boorstein]","startTime":3806.494,"endTime":3810.276,"body":"it's relevant to this discussion"},{"speaker":"[Bryan Boorstein]","startTime":3806.494,"endTime":3810.276,"body":"is the idea of just sets being different, which"},{"speaker":"[Bryan Boorstein]","startTime":3810.296,"endTime":3816.781,"body":"you alluded to in that, you"},{"speaker":"[Bryan Boorstein]","startTime":3810.296,"endTime":3816.781,"body":"know, one set of, of a, of a hack squat isn't"},{"speaker":"[Bryan Boorstein]","startTime":3816.881,"endTime":3820.523,"body":"the same as one set of a"},{"speaker":"[Bryan Boorstein]","startTime":3816.881,"endTime":3820.523,"body":"lay extension. And even to break that down"},{"speaker":"[Bryan Boorstein]","startTime":3820.563,"endTime":3825.487,"body":"further, one set of a, of"},{"speaker":"[Bryan Boorstein]","startTime":3820.563,"endTime":3825.487,"body":"an exercise to three RIR isn't the same as,"},{"speaker":"[Bryan Boorstein]","startTime":3825.647,"endTime":3831.15,"body":"and set of an exercise to"},{"speaker":"[Bryan Boorstein]","startTime":3825.647,"endTime":3831.15,"body":"zero RIR. And so, That's where maybe things"},{"speaker":"[Bryan Boorstein]","startTime":3831.17,"endTime":3835.893,"body":"like effective reps become"},{"speaker":"[Bryan Boorstein]","startTime":3831.17,"endTime":3835.893,"body":"a potentially better way of counting volume"},{"speaker":"[Bryan Boorstein]","startTime":3835.913,"endTime":3840.737,"body":"than just total sets or hard"},{"speaker":"[Bryan Boorstein]","startTime":3835.913,"endTime":3840.737,"body":"sets or whatever. And so you have like the"},{"speaker":"[Bryan Boorstein]","startTime":3840.757,"endTime":3845.46,"body":"different levels to the thing."},{"speaker":"[Bryan Boorstein]","startTime":3840.757,"endTime":3845.46,"body":"And it just really, there's a point where you're"},{"speaker":"[Bryan Boorstein]","startTime":3845.5,"endTime":3848.562,"body":"advanced enough where you"},{"speaker":"[Bryan Boorstein]","startTime":3845.5,"endTime":3848.562,"body":"just like, know you're doing enough, which"},{"speaker":"[Bryan Boorstein]","startTime":3848.622,"endTime":3851.784,"body":"I think is what Aaron and"},{"speaker":"[Bryan Boorstein]","startTime":3848.622,"endTime":3851.784,"body":"I more or less do is like, Hey, we can just"},{"speaker":"[Bryan Boorstein]","startTime":3851.824,"endTime":3856.207,"body":"feel that this is enough."},{"speaker":"[Bryan Boorstein]","startTime":3851.824,"endTime":3856.207,"body":"Like, some days you do two sets of hack squat"},{"speaker":"[Bryan Boorstein]","startTime":3856.327,"endTime":3856.667,"body":"and two"},{"speaker":"[Bryan Boorstein]","startTime":3859.95,"endTime":3863.712,"body":"my split squats right now,"},{"speaker":"[Bryan Boorstein]","startTime":3859.95,"endTime":3863.712,"body":"like they're on the agenda, but you know, four"},{"speaker":"[Bryan Boorstein]","startTime":3863.752,"endTime":3868.015,"body":"sets was enough. And old"},{"speaker":"[Bryan Boorstein]","startTime":3863.752,"endTime":3868.015,"body":"Aaron from two years ago would have done like"},{"speaker":"[Bryan Boorstein]","startTime":3868.035,"endTime":3871.117,"body":"three sets of hack and three"},{"speaker":"[Bryan Boorstein]","startTime":3868.035,"endTime":3871.117,"body":"sets of leg extension and three sets of split"},{"speaker":"[Bryan Boorstein]","startTime":3871.137,"endTime":3874.759,"body":"squats and three sets of"},{"speaker":"[Bryan Boorstein]","startTime":3871.137,"endTime":3874.759,"body":"this and 15 sets total for your quads or something"},{"speaker":"[Bryan Boorstein]","startTime":3874.799,"endTime":3879.683,"body":"like that. And that would"},{"speaker":"[Bryan Boorstein]","startTime":3874.799,"endTime":3879.683,"body":"have felt like enough. And so the amount that"},{"speaker":"[Bryan Boorstein]","startTime":3879.703,"endTime":3888.529,"body":"feels like enough for you"},{"speaker":"[Bryan Boorstein]","startTime":3879.703,"endTime":3888.529,"body":"varies as your ability to do quality work increases."},{"speaker":"[Bryan Boorstein]","startTime":3890.55,"endTime":3895.093,"body":"That also applies then to"},{"speaker":"[Bryan Boorstein]","startTime":3890.55,"endTime":3895.093,"body":"the auxiliary muscle groups. And in one sense,"},{"speaker":"[Bryan Boorstein]","startTime":3895.133,"endTime":3899.476,"body":"maybe it does make it more"},{"speaker":"[Bryan Boorstein]","startTime":3895.133,"endTime":3899.476,"body":"relevant to count it. Like I know Cass counts"},{"speaker":"[Bryan Boorstein]","startTime":3899.516,"endTime":3904.099,"body":"his clavicular, his costal"},{"speaker":"[Bryan Boorstein]","startTime":3899.516,"endTime":3904.099,"body":"and his sternal volume. Like he legitimately"},{"speaker":"[Bryan Boorstein]","startTime":3904.119,"endTime":3906.38,"body":"splits those out. And he's"},{"speaker":"[Bryan Boorstein]","startTime":3904.119,"endTime":3906.38,"body":"like, when I'm asking him what he's training"},{"speaker":"[Bryan Boorstein]","startTime":3906.42,"endTime":3911.084,"body":"today, he's like, well, I"},{"speaker":"[Bryan Boorstein]","startTime":3906.42,"endTime":3911.084,"body":"have, you know, four work sets of clavicular"},{"speaker":"[Bryan Boorstein]","startTime":3911.124,"endTime":3915.366,"body":"and four work sets of costal"},{"speaker":"[Bryan Boorstein]","startTime":3911.124,"endTime":3915.366,"body":"and four work sets of iliac lat and four work"},{"speaker":"[Bryan Boorstein]","startTime":3915.406,"endTime":3920.61,"body":"sets of thoracic lat, you"},{"speaker":"[Bryan Boorstein]","startTime":3915.406,"endTime":3920.61,"body":"know, and I'm like, I'm like, cool. that that,"},{"speaker":"[Bryan Boorstein]","startTime":3921.591,"endTime":3929.076,"body":"you know, he's created this"},{"speaker":"[Bryan Boorstein]","startTime":3921.591,"endTime":3929.076,"body":"entire modality and business around segregating"},{"speaker":"[Bryan Boorstein]","startTime":3929.136,"endTime":3933.759,"body":"these areas through very"},{"speaker":"[Bryan Boorstein]","startTime":3929.136,"endTime":3933.759,"body":"specific exercise selection and execution."},{"speaker":"[Bryan Boorstein]","startTime":3934.96,"endTime":3940.443,"body":"And that's dope. And I think"},{"speaker":"[Bryan Boorstein]","startTime":3934.96,"endTime":3940.443,"body":"that, you know, that probably is applicable"},{"speaker":"[Bryan Boorstein]","startTime":3940.503,"endTime":3946.047,"body":"to a certain audience and"},{"speaker":"[Bryan Boorstein]","startTime":3940.503,"endTime":3946.047,"body":"a certain number of people across the"},{"speaker":"[Bryan Boorstein]","startTime":3950.71,"endTime":3955.754,"body":"intellectual curiosity perspective"},{"speaker":"[Bryan Boorstein]","startTime":3950.71,"endTime":3955.754,"body":"that stuff gets me. But at the end of the day,"},{"speaker":"[Bryan Boorstein]","startTime":3956.214,"endTime":3963.34,"body":"I'm going to call it lat"},{"speaker":"[Bryan Boorstein]","startTime":3956.214,"endTime":3963.34,"body":"volume and not thoracic iliac and lumbar lat"},{"speaker":"[Bryan Boorstein]","startTime":3963.36,"endTime":3967.803,"body":"volume. Because it just keeps"},{"speaker":"[Bryan Boorstein]","startTime":3963.36,"endTime":3967.803,"body":"it simpler in my mind. And, and at this stage,"},{"speaker":"[Bryan Boorstein]","startTime":3967.843,"endTime":3972.467,"body":"I think there's something"},{"speaker":"[Bryan Boorstein]","startTime":3967.843,"endTime":3972.467,"body":"to be said for just knowing you did enough,"},{"speaker":"[Bryan Boorstein]","startTime":3973.368,"endTime":3975.829,"body":"having a quality session"},{"speaker":"[Bryan Boorstein]","startTime":3973.368,"endTime":3975.829,"body":"and kind of being a"},{"speaker":"[Bryan Boorstein]","startTime":3980.45,"endTime":3982.048,"body":"cool. That's really all I"},{"speaker":"[Bryan Boorstein]","startTime":3980.45,"endTime":3982.048,"body":"got."},{"speaker":"[Aaron Straker]","startTime":3983.59,"endTime":3984.84,"body":"Very well said there, Brian."},{"speaker":"[Aaron Straker]","startTime":3987.91,"endTime":3993.463,"body":"Same. So we will wrap this"},{"speaker":"[Aaron Straker]","startTime":3987.91,"endTime":3993.463,"body":"one up. As always, guys, thank you for listening."},{"speaker":"[Aaron Straker]","startTime":3994.004,"endTime":3996.229,"body":"Brian and I will talk to you"},{"speaker":"[Aaron Straker]","startTime":3994.004,"endTime":3996.229,"body":"next week."}]}