{"version":"1.0.0","segments":[{"startTime":28.376,"endTime":29.596,"body":"What's up guys, happy Tuesday."},{"startTime":29.596,"endTime":31.576999999999998,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":31.576999999999998,"endTime":38.099000000000004,"body":"Today is episode 143, 10 exercises for the"},{"startTime":31.576999999999998,"endTime":38.099000000000004,"body":"rest of your life."},{"startTime":38.099000000000004,"endTime":43.86,"body":"So this was a question posed in last"},{"startTime":38.099000000000004,"endTime":43.86,"body":"week's January Q\u0026A episode."},{"startTime":43.86,"endTime":48.722,"body":"And what's funny is actually I dug up some"},{"startTime":43.86,"endTime":48.722,"body":"old page in my Notion."},{"startTime":48.722,"endTime":52.863,"body":"I had put this together literally in like,"},{"startTime":48.722,"endTime":52.863,"body":"maybe July of last year, because I wanted"},{"startTime":52.863,"endTime":54.022999999999996,"body":"to make like a."},{"startTime":54.228,"endTime":57.789,"body":"an Instagram post about it that I never"},{"startTime":54.228,"endTime":57.789,"body":"did, but fortunately I had those notes and"},{"startTime":57.789,"endTime":62.831,"body":"revisited them and then they became, I"},{"startTime":57.789,"endTime":62.831,"body":"guess, the draft for what I was going to"},{"startTime":62.831,"endTime":66.452,"body":"use, which ended up being pretty similar"},{"startTime":62.831,"endTime":66.452,"body":"to what Brian has in here."},{"startTime":66.452,"endTime":71.194,"body":"So I guess you could say great minds think"},{"startTime":66.452,"endTime":71.194,"body":"alike per se, but before we get into the"},{"startTime":71.194,"endTime":74.775,"body":"nuts and bolts of today's episode, as"},{"startTime":71.194,"endTime":74.775,"body":"always, Brian, can you give us some"},{"startTime":74.775,"endTime":75.975,"body":"updates, please?"},{"startTime":75.99000000000001,"endTime":81.295,"body":"Yeah, of course, before I do though, how"},{"startTime":75.99000000000001,"endTime":81.295,"body":"close is your current version of your 10"},{"startTime":81.295,"endTime":84.09700000000001,"body":"to the draft that you created last year?"},{"startTime":84.904,"endTime":88.926,"body":"extremely like 9, 7 out of 10."},{"startTime":88.926,"endTime":90.306,"body":"Okay, solid."},{"startTime":90.426,"endTime":92.406,"body":"Cool, well I'm excited to get into that."},{"startTime":92.627,"endTime":94.927,"body":"For updates real quick, I have a few."},{"startTime":94.927,"endTime":102.029,"body":"So first is day 30 of my abstinence"},{"startTime":94.927,"endTime":102.029,"body":"update, and I feel good."},{"startTime":102.309,"endTime":108.391,"body":"I can't say with any conviction that I"},{"startTime":102.309,"endTime":108.391,"body":"feel way better than I did when I was"},{"startTime":108.391,"endTime":113.392,"body":"consuming weed, and I think that that's"},{"startTime":108.391,"endTime":113.392,"body":"been a bit of a surprise to me."},{"startTime":113.392,"endTime":117.113,"body":"I think that from everything that I read"},{"startTime":113.392,"endTime":117.113,"body":"in the Dopamine Nation book and from"},{"startTime":117.113,"endTime":118.493,"body":"talking to others,"},{"startTime":118.518,"endTime":120.679,"body":"who've gone through similar experiences."},{"startTime":120.86,"endTime":125.063,"body":"I expected there to be something between"},{"startTime":120.86,"endTime":125.063,"body":"day 20 and 30 where something kinda"},{"startTime":125.063,"endTime":128.827,"body":"clicked and I was like, oh man, life is"},{"startTime":125.063,"endTime":128.827,"body":"way better, not high."},{"startTime":128.827,"endTime":134.031,"body":"I was just expecting it and it just never"},{"startTime":128.827,"endTime":134.031,"body":"came."},{"startTime":135.212,"endTime":139.796,"body":"Part of me wonders if maybe I need to wait"},{"startTime":135.212,"endTime":139.796,"body":"longer, like maybe I need to go 90 days to"},{"startTime":139.796,"endTime":140.737,"body":"have that."},{"startTime":141.878,"endTime":145.799,"body":"Or is that just gonna be a facade of the"},{"startTime":141.878,"endTime":145.799,"body":"mind where I just become further and"},{"startTime":145.799,"endTime":149.381,"body":"further away from consuming and suddenly I"},{"startTime":145.799,"endTime":149.381,"body":"don't really remember what it was even"},{"startTime":149.381,"endTime":151.14100000000002,"body":"like to consume anymore?"},{"startTime":151.561,"endTime":156.283,"body":"So anyway, the whole thing is a bit of a"},{"startTime":151.561,"endTime":156.283,"body":"mindfuck, but that's kind of been my big"},{"startTime":156.283,"endTime":161.325,"body":"surprise, is just that I expected to reach"},{"startTime":156.283,"endTime":161.325,"body":"a point where I didn't want to go back to"},{"startTime":161.325,"endTime":164.687,"body":"consuming and I thought life was"},{"startTime":161.325,"endTime":164.687,"body":"drastically improved."},{"startTime":164.767,"endTime":168.889,"body":"And the opposite is sort of true, where I"},{"startTime":164.767,"endTime":168.889,"body":"feel like there's still certain"},{"startTime":168.889,"endTime":171.569,"body":"circumstantial circumstances."},{"startTime":171.598,"endTime":174.099,"body":"in which I would love to consume."},{"startTime":175.081,"endTime":180.905,"body":"And I wonder in some ways if that means"},{"startTime":175.081,"endTime":180.905,"body":"that I was using it as I thought I was,"},{"startTime":180.905,"endTime":183.927,"body":"more as a life enhancement and less as a"},{"startTime":180.905,"endTime":183.927,"body":"crutch."},{"startTime":184.668,"endTime":187.351,"body":"So anyway, a number of thoughts floating"},{"startTime":184.668,"endTime":187.351,"body":"through my mind."},{"startTime":187.351,"endTime":189.753,"body":"I've been journaling this whole experience"},{"startTime":187.351,"endTime":189.753,"body":"daily."},{"startTime":189.753,"endTime":194.036,"body":"So I'm gonna be able to reflect on that"},{"startTime":189.753,"endTime":194.036,"body":"and hopefully have some more concise"},{"startTime":194.036,"endTime":195.937,"body":"thoughts on it down the road."},{"startTime":196.358,"endTime":200.641,"body":"But my plan as of day 31 or after day 31,"},{"startTime":201.85,"endTime":205.672,"body":"uh, is to probably go back to consuming"},{"startTime":201.85,"endTime":205.672,"body":"two to three times a week, which I"},{"startTime":205.672,"endTime":207.353,"body":"mentioned on last episode as well."},{"startTime":207.353,"endTime":211.816,"body":"So, um, I'm thinking like a Wednesday,"},{"startTime":207.353,"endTime":211.816,"body":"Saturday, Sunday type thing, like a mid"},{"startTime":211.816,"endTime":213.117,"body":"week, Hey, it's hump day."},{"startTime":213.117,"endTime":217.079,"body":"You know, maybe I'll have an edible at"},{"startTime":213.117,"endTime":217.079,"body":"night and then, uh, you know, weekends, if"},{"startTime":217.079,"endTime":221.822,"body":"I want to do something, you know, or do go"},{"startTime":217.079,"endTime":221.822,"body":"into a movie, listening to music, seeing a"},{"startTime":221.822,"endTime":223.542,"body":"sporting event, whatever it is."},{"startTime":223.543,"endTime":228.105,"body":"Um, so anyway, I think I'll have a much"},{"startTime":223.543,"endTime":228.105,"body":"more kind of mild approach to it, but, um,"},{"startTime":228.105,"endTime":228.818,"body":"that's"},{"startTime":228.818,"endTime":231.654,"body":"more or less the day 30 update there."},{"startTime":235.727,"endTime":237.581,"body":"Anything to say there before I move on?"},{"startTime":240.153,"endTime":245.137,"body":"I mean, yes, but nothing of like, I would"},{"startTime":240.153,"endTime":245.137,"body":"say extreme value."},{"startTime":245.137,"endTime":249.181,"body":"I was curious to see if this is going to"},{"startTime":245.137,"endTime":249.181,"body":"be like, Brian's done, you know, with"},{"startTime":249.181,"endTime":250.842,"body":"marijuana for..."},{"startTime":251.78,"endTime":254.661,"body":"two years, five years, 20 years, something"},{"startTime":251.78,"endTime":254.661,"body":"like that."},{"startTime":254.722,"endTime":258.024,"body":"The 30 day thing, it's interesting."},{"startTime":258.084,"endTime":262.707,"body":"Maybe it isn't long enough or maybe you"},{"startTime":258.084,"endTime":262.707,"body":"are right."},{"startTime":262.707,"endTime":267.21000000000004,"body":"Maybe you've always, maybe not always, but"},{"startTime":262.707,"endTime":267.21000000000004,"body":"you have a very, let's call it, healthy"},{"startTime":267.21000000000004,"endTime":268.19100000000003,"body":"relationship with it."},{"startTime":268.19100000000003,"endTime":269.012,"body":"It's just the thing."},{"startTime":269.012,"endTime":274.015,"body":"Like, hey, it's Wednesday night, the kids"},{"startTime":269.012,"endTime":274.015,"body":"are in bed, like I have all my shit done."},{"startTime":274.76,"endTime":279.001,"body":"I'm a responsible adult that pays his"},{"startTime":274.76,"endTime":279.001,"body":"bills and is successful, has a great"},{"startTime":279.001,"endTime":279.901,"body":"family."},{"startTime":279.94100000000003,"endTime":281.882,"body":"I'm gonna get a little bit high now."},{"startTime":282.002,"endTime":285.783,"body":"I think that is a very appropriate use of"},{"startTime":282.002,"endTime":285.783,"body":"it."},{"startTime":286.543,"endTime":289.004,"body":"So I think that is interesting."},{"startTime":289.004,"endTime":290.404,"body":"I think it's an interesting conclusion."},{"startTime":290.404,"endTime":294.386,"body":"And yeah, I don't know if it would just"},{"startTime":290.404,"endTime":294.386,"body":"like, wife would just automatically get"},{"startTime":294.386,"endTime":296.446,"body":"better at like day 60 or something like"},{"startTime":294.386,"endTime":296.446,"body":"that."},{"startTime":296.446,"endTime":300.087,"body":"I would say, I would doubt it if you"},{"startTime":296.446,"endTime":300.087,"body":"really pushed me to make a decision."},{"startTime":300.174,"endTime":301.294,"body":"Yeah, that's kind of how I feel too."},{"startTime":301.294,"endTime":301.894,"body":"Cool."},{"startTime":302.994,"endTime":304.435,"body":"Second update."},{"startTime":304.675,"endTime":306.575,"body":"So this is a cardio update."},{"startTime":306.575,"endTime":310.876,"body":"You guys have heard me talk about how I've"},{"startTime":306.575,"endTime":310.876,"body":"been coached over the fall with Dr."},{"startTime":310.876,"endTime":311.297,"body":"Mike T."},{"startTime":311.297,"endTime":312.217,"body":"Nelson."},{"startTime":312.617,"endTime":314.097,"body":"He has been awesome."},{"startTime":314.137,"endTime":322.92,"body":"He really transformed my understanding or"},{"startTime":314.137,"endTime":322.92,"body":"my ability to execute VO2 max style"},{"startTime":322.92,"endTime":323.52,"body":"intervals."},{"startTime":323.52,"endTime":329.121,"body":"And that would be that range of like, call"},{"startTime":323.52,"endTime":329.121,"body":"it four to eight minutes of all out"},{"startTime":329.121,"endTime":329.941,"body":"effort."},{"startTime":330.686,"endTime":338.048,"body":"Um, and as I explained on prior episodes,"},{"startTime":330.686,"endTime":338.048,"body":"I, uh, improved my 2k row time, which is a"},{"startTime":338.048,"endTime":343.549,"body":"pretty good exemplification of VO two max"},{"startTime":338.048,"endTime":343.549,"body":"power from basically what started at seven"},{"startTime":343.549,"endTime":351.231,"body":"25 ish before he and I were working"},{"startTime":343.549,"endTime":351.231,"body":"together and then, um, down to seven 14"},{"startTime":351.231,"endTime":353.872,"body":"and then down eventually to seven Oh"},{"startTime":351.231,"endTime":353.872,"body":"three."},{"startTime":353.872,"endTime":358.053,"body":"And so that all happened within basically"},{"startTime":353.872,"endTime":358.053,"body":"a two, two and a half month period, huge"},{"startTime":358.053,"endTime":358.934,"body":"improvement."},{"startTime":358.934,"endTime":367.136,"body":"703 is a 296 watt average for seven"},{"startTime":358.934,"endTime":367.136,"body":"minutes, which is 3.5 watts per kilo."},{"startTime":367.476,"endTime":371.657,"body":"I just did the math, it's like exactly 3.5"},{"startTime":367.476,"endTime":371.657,"body":"watts per kilo, which is pretty wild."},{"startTime":371.657,"endTime":373.558,"body":"Never expected that to happen."},{"startTime":374.178,"endTime":379.759,"body":"But with all of that, I think one of the"},{"startTime":374.178,"endTime":379.759,"body":"reflections I had through these 30 days of"},{"startTime":379.759,"endTime":385.381,"body":"marijuana abstinence is first off that I"},{"startTime":379.759,"endTime":385.381,"body":"didn't feel like doing cardio during that"},{"startTime":385.381,"endTime":386.161,"body":"period of time."},{"startTime":386.161,"endTime":387.274,"body":"So I feel like a lot of..."},{"startTime":387.274,"endTime":392.015,"body":"the adaptations that Mike and I were"},{"startTime":387.274,"endTime":392.015,"body":"working on had begun to slip a little bit."},{"startTime":392.356,"endTime":398.358,"body":"And I just don't have the desire to do"},{"startTime":392.356,"endTime":398.358,"body":"more VO2 max training."},{"startTime":398.778,"endTime":403.12,"body":"And that is why Mike and I were working"},{"startTime":398.778,"endTime":403.12,"body":"together."},{"startTime":403.16,"endTime":404.581,"body":"He offered to coach me for free."},{"startTime":404.581,"endTime":409.543,"body":"And so I also had this sense of feeling"},{"startTime":404.581,"endTime":409.543,"body":"like I was going to be letting him down."},{"startTime":409.543,"endTime":413.445,"body":"And initially last week I wrote him an"},{"startTime":409.543,"endTime":413.445,"body":"email and was like, hey, I think I really"},{"startTime":413.445,"endTime":415.845,"body":"want to work on my longer endurance."},{"startTime":415.91,"endTime":419.993,"body":"again, because, you know, bike racing in"},{"startTime":415.91,"endTime":419.993,"body":"the three to four hour time domain is kind"},{"startTime":419.993,"endTime":421.334,"body":"of what I'm targeting."},{"startTime":422.255,"endTime":427.259,"body":"And then I reflected on that further, and"},{"startTime":422.255,"endTime":427.259,"body":"I just felt really bad having him coach me"},{"startTime":427.259,"endTime":431.103,"body":"for free when I'm working on something"},{"startTime":427.259,"endTime":431.103,"body":"that wasn't really in our initial terms of"},{"startTime":431.103,"endTime":432.223,"body":"agreement."},{"startTime":432.604,"endTime":437.488,"body":"You know, he wanted to work on my VO2 max,"},{"startTime":432.604,"endTime":437.488,"body":"and he's not there to coach me on three to"},{"startTime":437.488,"endTime":440.27,"body":"four hour time domain bike racing."},{"startTime":440.751,"endTime":443.642,"body":"And so a few days ago, after really"},{"startTime":443.642,"endTime":446.543,"body":"having a lot of internal turmoil about"},{"startTime":443.642,"endTime":446.543,"body":"this."},{"startTime":446.983,"endTime":451.085,"body":"I wrote him an email and basically thanked"},{"startTime":446.983,"endTime":451.085,"body":"him for everything, expressed my extreme"},{"startTime":451.085,"endTime":454.146,"body":"gratitude and appreciation for everything"},{"startTime":451.085,"endTime":454.146,"body":"that he did."},{"startTime":454.906,"endTime":459.168,"body":"Let him know that I think next fall, I"},{"startTime":454.906,"endTime":459.168,"body":"wanna come back and actually pay him and"},{"startTime":459.168,"endTime":462.669,"body":"do this the right way so that I don't feel"},{"startTime":459.168,"endTime":462.669,"body":"like I'm freeloading."},{"startTime":463.85,"endTime":468.472,"body":"But for the time being, I kinda wanna take"},{"startTime":463.85,"endTime":468.472,"body":"back over my cardio programming and start"},{"startTime":468.472,"endTime":471.553,"body":"working on some more of this longer"},{"startTime":468.472,"endTime":471.553,"body":"endurance stuff."},{"startTime":472.213,"endTime":472.974,"body":"Maybe not."},{"startTime":472.974,"endTime":476.077,"body":"in the immediate because we're still in"},{"startTime":472.974,"endTime":476.077,"body":"the winter and who knows how the weather"},{"startTime":476.077,"endTime":477.097,"body":"is going to be."},{"startTime":477.798,"endTime":479.74,"body":"But I do want to focus on that."},{"startTime":479.74,"endTime":483.844,"body":"I want to do zone two sessions that are 60"},{"startTime":479.74,"endTime":483.844,"body":"to 90 plus minutes."},{"startTime":483.864,"endTime":488.289,"body":"I want to do some VO two max intervals"},{"startTime":483.864,"endTime":488.289,"body":"that have me climbing hills on a bike and"},{"startTime":488.289,"endTime":490.31,"body":"not sitting inside on a rower."},{"startTime":491.752,"endTime":497.737,"body":"And so all of that said, I ended the"},{"startTime":491.752,"endTime":497.737,"body":"current iteration of my work with Mike."},{"startTime":497.834,"endTime":501.996,"body":"And hopefully next fall, I'll come back to"},{"startTime":497.834,"endTime":501.996,"body":"him with a little bit of renewed vigor to"},{"startTime":501.996,"endTime":505.599,"body":"do some more of this kind of rowing V02"},{"startTime":501.996,"endTime":505.599,"body":"max type stuff."},{"startTime":505.859,"endTime":509.421,"body":"But for now, this is the route I'm going."},{"startTime":509.662,"endTime":514.925,"body":"And this is gonna have some downstream"},{"startTime":509.662,"endTime":514.925,"body":"ramifications on my training overall,"},{"startTime":514.925,"endTime":520.749,"body":"because as I get into more of this longer"},{"startTime":514.925,"endTime":520.749,"body":"endurance work, I'm going to be cutting"},{"startTime":520.749,"endTime":523.0699999999999,"body":"back on my lifting."},{"startTime":523.231,"endTime":527.033,"body":"I just started this, you know, intelligent"},{"startTime":523.231,"endTime":527.033,"body":"bro split where I'm training six days a"},{"startTime":527.033,"endTime":527.634,"body":"week."},{"startTime":527.634,"endTime":531.437,"body":"So I do not intend on actually"},{"startTime":527.634,"endTime":531.437,"body":"implementing these long endurance workouts"},{"startTime":531.437,"endTime":535.98,"body":"until I finish this 12 to 15 week cycle of"},{"startTime":531.437,"endTime":535.98,"body":"my current programming."},{"startTime":535.98,"endTime":538.722,"body":"So we're looking at, you know, mid to late"},{"startTime":535.98,"endTime":538.722,"body":"March."},{"startTime":538.722,"endTime":541.264,"body":"Like I have a trip to Costa Rica in the"},{"startTime":538.722,"endTime":541.264,"body":"end of March."},{"startTime":541.264,"endTime":546.288,"body":"So my guess is that this is probably gonna"},{"startTime":541.264,"endTime":546.288,"body":"start in early April and I'll be dialing"},{"startTime":546.288,"endTime":547.809,"body":"back my weightlifting and stuff like that."},{"startTime":547.809,"endTime":552.073,"body":"So I'll keep everybody updated on kind of"},{"startTime":547.809,"endTime":552.073,"body":"the way that goes, but for the next, you"},{"startTime":552.073,"endTime":553.433,"body":"know, two months or so."},{"startTime":553.434,"endTime":556.895,"body":"still going to be chugging along on the"},{"startTime":553.434,"endTime":556.895,"body":"Intelligent Bro split and really enjoying"},{"startTime":556.895,"endTime":558.976,"body":"my training thus far."},{"startTime":559.857,"endTime":564.439,"body":"With that said, I do have my Old Man"},{"startTime":559.857,"endTime":564.439,"body":"Winter bike race coming up this Sunday."},{"startTime":564.439,"endTime":567.86,"body":"So I guess by the time this episode airs,"},{"startTime":564.439,"endTime":567.86,"body":"I will have already done it."},{"startTime":568.141,"endTime":571.382,"body":"This was kind of just a thing I'm doing"},{"startTime":568.141,"endTime":571.382,"body":"with friends."},{"startTime":571.382,"endTime":574.504,"body":"It's not really a competitive race that"},{"startTime":571.382,"endTime":574.504,"body":"I've been training for or anything like"},{"startTime":574.504,"endTime":574.764,"body":"that."},{"startTime":574.764,"endTime":577.685,"body":"It's a 30 mile winter race."},{"startTime":578.225,"endTime":578.905,"body":"And"},{"startTime":579.35,"endTime":584.192,"body":"as you'd expect in the winter in Colorado,"},{"startTime":579.35,"endTime":584.192,"body":"it is supposed to be 38 degrees and"},{"startTime":584.192,"endTime":586.313,"body":"snowing on Sunday."},{"startTime":586.473,"endTime":589.555,"body":"So I don't expect to be sending any PRs or"},{"startTime":586.473,"endTime":589.555,"body":"anything."},{"startTime":589.555,"endTime":594.437,"body":"It'll just kind of be like, hey, let's get"},{"startTime":589.555,"endTime":594.437,"body":"through these 30 miles and survive."},{"startTime":595.478,"endTime":598.219,"body":"So yeah, that's my cardio update."},{"startTime":598.219,"endTime":602.201,"body":"I do have one more, but let me stop"},{"startTime":598.219,"endTime":602.201,"body":"talking for a second and kick it over to"},{"startTime":602.201,"endTime":603.421,"body":"Aaron for a little bit."},{"startTime":603.852,"endTime":605.174,"body":"I did have a kind of a joke."},{"startTime":605.174,"endTime":609.861,"body":"How bad do you think you're gonna get Fran"},{"startTime":605.174,"endTime":609.861,"body":"Lung doing this old man bike race on"},{"startTime":609.861,"endTime":610.662,"body":"Sunday?"},{"startTime":611.178,"endTime":615.42,"body":"Yeah, I mean, I don't have because I'm not"},{"startTime":611.178,"endTime":615.42,"body":"trained for it."},{"startTime":615.781,"endTime":621.225,"body":"And it I think I'm going to mostly be"},{"startTime":615.781,"endTime":621.225,"body":"doing it in zone two, zone three, I don't"},{"startTime":621.225,"endTime":625.888,"body":"think I'm going to be doing a ton of zone"},{"startTime":621.225,"endTime":625.888,"body":"four, zone five in it because 30 miles is"},{"startTime":626.248,"endTime":629.05,"body":"15 miles longer than I've gone in the last"},{"startTime":626.248,"endTime":629.05,"body":"three months."},{"startTime":629.05,"endTime":633.294,"body":"Like literally, since my bike race in"},{"startTime":629.05,"endTime":633.294,"body":"October, I haven't done a bike ride over"},{"startTime":633.294,"endTime":634.935,"body":"15 or 16 miles."},{"startTime":634.935,"endTime":636.656,"body":"And now I'm supposed to do 30."},{"startTime":636.656,"endTime":639.097,"body":"And on top of that, in these awful"},{"startTime":636.656,"endTime":639.097,"body":"conditions."},{"startTime":639.11,"endTime":644.852,"body":"I've ridden in conditions like this"},{"startTime":639.11,"endTime":644.852,"body":"occasionally just to kind of test it out."},{"startTime":644.852,"endTime":648.574,"body":"And I'm riding at 10, 11 miles per hour."},{"startTime":648.574,"endTime":652.415,"body":"So like we're if it's really bad"},{"startTime":648.574,"endTime":652.415,"body":"conditions, it could take me almost three"},{"startTime":652.415,"endTime":655.436,"body":"hours to do that this 30 mile race in the"},{"startTime":652.415,"endTime":655.436,"body":"snow."},{"startTime":655.897,"endTime":660.339,"body":"So it's much more of like a zone to effort"},{"startTime":655.897,"endTime":660.339,"body":"than it is a Fran long like kill yourself"},{"startTime":660.339,"endTime":660.919,"body":"kind of effort."},{"startTime":660.919,"endTime":664.42,"body":"I run cold."},{"startTime":664.5,"endTime":666.061,"body":"I am always cold."},{"startTime":666.061,"endTime":667.001,"body":"So I"},{"startTime":667.634,"endTime":672.219,"body":"My biggest concern is how I'm gonna dress"},{"startTime":667.634,"endTime":672.219,"body":"for this because I know I'm gonna heat up."},{"startTime":672.219,"endTime":676.463,"body":"So like, do I wanna be in like a bundled"},{"startTime":672.219,"endTime":676.463,"body":"up winter jacket with like a winter cap"},{"startTime":676.463,"endTime":677.564,"body":"when I start?"},{"startTime":677.564,"endTime":681.949,"body":"Or do I want to like be cold for the first"},{"startTime":677.564,"endTime":681.949,"body":"30 minutes and then expect that I'm gonna"},{"startTime":681.949,"endTime":682.449,"body":"warm up?"},{"startTime":682.449,"endTime":684.051,"body":"And then what if I don't warm up?"},{"startTime":684.051,"endTime":688.155,"body":"I mean, the whole thing is a bit of a"},{"startTime":684.051,"endTime":688.155,"body":"mindfuck, but I am looking forward to the"},{"startTime":688.155,"endTime":690.597,"body":"challenge and stepping outside of my"},{"startTime":688.155,"endTime":690.597,"body":"comfort zone."},{"startTime":691.22,"endTime":692.661,"body":"Yeah, that is cool."},{"startTime":693.101,"endTime":695.524,"body":"Well, I'm excited to hear more about that"},{"startTime":693.101,"endTime":695.524,"body":"next week."},{"startTime":695.524,"endTime":699.368,"body":"The first update, which I alluded to a"},{"startTime":695.524,"endTime":699.368,"body":"little bit last week, we had the launch of"},{"startTime":699.368,"endTime":701.63,"body":"the undefeated nutrition, cream of rice."},{"startTime":701.63,"endTime":708.476,"body":"Things are moving significantly faster"},{"startTime":701.63,"endTime":708.476,"body":"than I expected and demand is quite good"},{"startTime":708.476,"endTime":710.518,"body":"and quite high."},{"startTime":710.518,"endTime":713.521,"body":"So that's just a very cool, fun project."},{"startTime":713.521,"endTime":715.723,"body":"We've had requests from..."},{"startTime":716.076,"endTime":721.198,"body":"at least three different countries, two of"},{"startTime":716.076,"endTime":721.198,"body":"which we had to turn down just because it"},{"startTime":721.198,"endTime":727.781,"body":"doesn't really make logistical sense, but"},{"startTime":721.198,"endTime":727.781,"body":"more is coming on the development of that,"},{"startTime":727.781,"endTime":729.982,"body":"and I think it's very cool."},{"startTime":729.982,"endTime":733.164,"body":"And the note that I have here, it's a fun"},{"startTime":729.982,"endTime":733.164,"body":"new challenge, right?"},{"startTime":733.164,"endTime":738.326,"body":"I'm in the driver's seat of it, just"},{"startTime":733.164,"endTime":738.326,"body":"figuring shit out, and I love that."},{"startTime":738.326,"endTime":740.736,"body":"Like we had a proof of concept."},{"startTime":740.736,"endTime":741.676,"body":"What do people think?"},{"startTime":741.676,"endTime":744.878,"body":"People love it, okay, cool, now we take"},{"startTime":741.676,"endTime":744.878,"body":"this next step."},{"startTime":744.878,"endTime":746.478,"body":"Who are suppliers for that?"},{"startTime":746.478,"endTime":747.979,"body":"Where can we reach out to for that?"},{"startTime":747.979,"endTime":753.222,"body":"And it's just like facilitating those"},{"startTime":747.979,"endTime":753.222,"body":"sorts of things, which I feel very"},{"startTime":753.262,"endTime":758.745,"body":"equipped to handle now from like my, I'm"},{"startTime":753.262,"endTime":758.745,"body":"years deep into entrepreneurship and so"},{"startTime":758.745,"endTime":761.566,"body":"much of shit figuring out from like the"},{"startTime":758.745,"endTime":761.566,"body":"coaching space and stuff."},{"startTime":761.566,"endTime":764.648,"body":"So it feels good to be like confident."},{"startTime":764.648,"endTime":769.61,"body":"in the unknown, as opposed to where, you"},{"startTime":764.648,"endTime":769.61,"body":"know, for like the years with coaching, I"},{"startTime":769.61,"endTime":774.653,"body":"was extremely unconfident in the unknown"},{"startTime":769.61,"endTime":774.653,"body":"and kind of just get my ass kicked doing"},{"startTime":774.653,"endTime":779.215,"body":"things where this time it feels like there"},{"startTime":774.653,"endTime":779.215,"body":"will be less ass kicking."},{"startTime":779.215,"endTime":780.167,"body":"Let's put it that way."},{"startTime":780.167,"endTime":781.07,"body":"very cool, man."},{"startTime":781.07,"endTime":785.501,"body":"Very, very happy to hear that the product"},{"startTime":781.07,"endTime":785.501,"body":"has had such a positive launch."},{"startTime":786.056,"endTime":789.478,"body":"Yeah, and then the next one is my blood"},{"startTime":786.056,"endTime":789.478,"body":"work is back."},{"startTime":789.598,"endTime":796.263,"body":"I will cover in more depth on a following"},{"startTime":789.598,"endTime":796.263,"body":"episode, but things were interesting to"},{"startTime":796.263,"endTime":797.064,"body":"say the least."},{"startTime":797.064,"endTime":803.168,"body":"And I will share with everyone that I am"},{"startTime":797.064,"endTime":803.168,"body":"so, so glad I took the last year to really"},{"startTime":803.168,"endTime":809.232,"body":"challenge some existing beliefs in those"},{"startTime":803.168,"endTime":809.232,"body":"sorts of things, because I have come out"},{"startTime":809.232,"endTime":813.435,"body":"of this, I wouldn't say with a new"},{"startTime":809.232,"endTime":813.435,"body":"outlook, but I have."},{"startTime":814.468,"endTime":817.252,"body":"there's things that I thought to be"},{"startTime":814.468,"endTime":817.252,"body":"truths, right?"},{"startTime":817.252,"endTime":820.976,"body":"Like unequivocal truths, and I have"},{"startTime":817.252,"endTime":820.976,"body":"experienced different."},{"startTime":821.077,"endTime":826.205,"body":"So what I will cover is a little bit, I"},{"startTime":821.077,"endTime":826.205,"body":"expected on my labs, right?"},{"startTime":826.205,"endTime":827.346,"body":"I expected..."},{"startTime":828.776,"endTime":831.237,"body":"testosterone to be like in the dumps."},{"startTime":831.417,"endTime":833.858,"body":"I expected cortisol to be high."},{"startTime":834.158,"endTime":835.979,"body":"What else was I looking for?"},{"startTime":836.159,"endTime":840.141,"body":"I expected there was like two other things"},{"startTime":836.159,"endTime":840.141,"body":"that I wanted to look for that I probably"},{"startTime":840.141,"endTime":842.942,"body":"can't remember off the top of my head, and"},{"startTime":840.141,"endTime":842.942,"body":"that's not the case."},{"startTime":842.942,"endTime":848.285,"body":"I had the highest free and total"},{"startTime":842.942,"endTime":848.285,"body":"testosterone I've ever had come back on"},{"startTime":848.285,"endTime":854.748,"body":"this test, and that is after six months of"},{"startTime":848.285,"endTime":854.748,"body":"dieting, six straight months of every"},{"startTime":854.748,"endTime":858.369,"body":"single set taken to failure and past"},{"startTime":854.748,"endTime":858.369,"body":"failure."},{"startTime":858.87,"endTime":861.711,"body":"in sub 8% body fat."},{"startTime":862.312,"endTime":867.135,"body":"And I was, I don't have an answer for it,"},{"startTime":862.312,"endTime":867.135,"body":"so please don't ask, because I don't have"},{"startTime":867.135,"endTime":867.595,"body":"one."},{"startTime":867.595,"endTime":872.739,"body":"But from everything that I had seen and"},{"startTime":867.595,"endTime":872.739,"body":"had been shown, those things should not be"},{"startTime":872.739,"endTime":873.639,"body":"the case."},{"startTime":874.136,"endTime":877.749,"body":"And you were having subjective signs of"},{"startTime":874.136,"endTime":877.749,"body":"potentially low testosterone too, weren't"},{"startTime":877.749,"endTime":878.349,"body":"you?"},{"startTime":879.552,"endTime":882.537,"body":"The biggest one, energy levels, yes."},{"startTime":882.978,"endTime":885.301,"body":"Sex drive, completely gone."},{"startTime":886.224,"endTime":890.151,"body":"Those were the biggest ones, but like"},{"startTime":886.224,"endTime":890.151,"body":"training performance and all that stuff"},{"startTime":890.151,"endTime":892.52,"body":"was still adequate all things considered,"},{"startTime":890.151,"endTime":892.52,"body":"yeah."},{"startTime":892.52,"endTime":896.363,"body":"Yeah, I mean, I feel like you get a lot of"},{"startTime":892.52,"endTime":896.363,"body":"people with low-ish testosterone, and"},{"startTime":896.363,"endTime":898.484,"body":"training performance is totally fine."},{"startTime":898.484,"endTime":900.266,"body":"So that doesn't super surprise me."},{"startTime":900.266,"endTime":904.629,"body":"The libido and energy ones, I do find"},{"startTime":900.266,"endTime":904.629,"body":"interesting, because those are usually the"},{"startTime":904.629,"endTime":907.372,"body":"ones that will correlate with"},{"startTime":904.629,"endTime":907.372,"body":"testosterone, especially free"},{"startTime":907.372,"endTime":908.632,"body":"testosterone."},{"startTime":909.593,"endTime":910.794,"body":"So that's really interesting."},{"startTime":910.794,"endTime":915.999,"body":"I was actually listening to Makoni and"},{"startTime":910.794,"endTime":915.999,"body":"Steve Hall and Nunez."},{"startTime":915.999,"endTime":918.5,"body":"They just did a podcast together, a round"},{"startTime":915.999,"endTime":918.5,"body":"table."},{"startTime":918.761,"endTime":919.481,"body":"And..."},{"startTime":919.822,"endTime":925.166,"body":"I don't, this is now from Dave who was,"},{"startTime":919.822,"endTime":925.166,"body":"isn't sure even about the stat, but he was"},{"startTime":925.166,"endTime":929.389,"body":"saying on that episode that he read"},{"startTime":925.166,"endTime":929.389,"body":"somewhere that the average testosterone"},{"startTime":929.389,"endTime":932.772,"body":"level of NFL players was somewhere between"},{"startTime":929.389,"endTime":932.772,"body":"300 and 400."},{"startTime":933.593,"endTime":939.437,"body":"And so all of that just kind of falls in"},{"startTime":933.593,"endTime":939.437,"body":"line with the fact that testosterone"},{"startTime":939.437,"endTime":943.76,"body":"doesn't really seem to correlate with"},{"startTime":939.437,"endTime":943.76,"body":"performance all that much."},{"startTime":944.562,"endTime":947.123,"body":"And those guys are like big muscular"},{"startTime":944.562,"endTime":947.123,"body":"humans."},{"startTime":947.364,"endTime":949.845,"body":"And so it, yeah, it just."},{"startTime":950.078,"endTime":953.78,"body":"I don't know, the testosterone thing is"},{"startTime":950.078,"endTime":953.78,"body":"just weird."},{"startTime":953.78,"endTime":960.104,"body":"Like I think the libido and the energy are"},{"startTime":953.78,"endTime":960.104,"body":"much more significant subjective variables"},{"startTime":960.104,"endTime":964.047,"body":"associated with testosterone than"},{"startTime":960.104,"endTime":964.047,"body":"performance in the gym or performance in"},{"startTime":964.047,"endTime":966.288,"body":"sport or something along those lines."},{"startTime":966.369,"endTime":967.85,"body":"So that is really interesting."},{"startTime":967.85,"endTime":971.492,"body":"I am super excited to dig in to your blood"},{"startTime":967.85,"endTime":971.492,"body":"work."},{"startTime":971.492,"endTime":974.854,"body":"And I do think that hopefully we can do"},{"startTime":971.492,"endTime":974.854,"body":"this next episode because I know there's a"},{"startTime":974.854,"endTime":978.617,"body":"number of people in the internet lands"},{"startTime":974.854,"endTime":978.617,"body":"that are also excited to kind of get this"},{"startTime":978.617,"endTime":979.677,"body":"update as well."},{"startTime":980.288,"endTime":984.888,"body":"Yep, and then do you wanna give your last"},{"startTime":980.288,"endTime":984.888,"body":"update or do you want me to go first?"},{"startTime":985.919,"endTime":987.74,"body":"Um, so the last update shouldn't be too"},{"startTime":985.919,"endTime":987.74,"body":"long here."},{"startTime":987.74,"endTime":992.883,"body":"I, uh, I mentioned a number of months ago,"},{"startTime":987.74,"endTime":992.883,"body":"something called a bolt test."},{"startTime":992.883,"endTime":996.645,"body":"It's a body oxygen level test B O L T."},{"startTime":997.065,"endTime":1000.147,"body":"And, um, I was reintroduced to this."},{"startTime":1000.147,"endTime":1003.629,"body":"I'd kind of forgotten about it after I"},{"startTime":1000.147,"endTime":1003.629,"body":"mentioned it a few months ago, but I was"},{"startTime":1003.629,"endTime":1005.61,"body":"reintroduced to it on a podcast."},{"startTime":1005.61,"endTime":1011.253,"body":"I was listening to last week with a"},{"startTime":1005.61,"endTime":1011.253,"body":"Patrick McKee, McKee and me."},{"startTime":1011.286,"endTime":1013.947,"body":"M-C-K-E-O-W-N."},{"startTime":1014.468,"endTime":1021.472,"body":"He is the founder of the Oxygen Advantage,"},{"startTime":1014.468,"endTime":1021.472,"body":"which is like a breathing and oxygen"},{"startTime":1021.472,"endTime":1023.753,"body":"system for endurance athletes."},{"startTime":1024.594,"endTime":1031.518,"body":"And essentially what the Bolt Test is, is"},{"startTime":1024.594,"endTime":1031.518,"body":"it's a way to assess your body's breathing"},{"startTime":1031.518,"endTime":1036.101,"body":"mechanics, how good your body is at"},{"startTime":1031.518,"endTime":1036.101,"body":"dealing with CO2."},{"startTime":1036.101,"endTime":1037.746,"body":"And so like when you breathe in,"},{"startTime":1037.746,"endTime":1042.367,"body":"you're breathing in oxygen, and then when"},{"startTime":1037.746,"endTime":1042.367,"body":"you exhale, you're exhaling CO2."},{"startTime":1042.807,"endTime":1048.228,"body":"And people that are really good endurance"},{"startTime":1042.807,"endTime":1048.228,"body":"athletes have a higher CO2 tolerance."},{"startTime":1048.228,"endTime":1054.43,"body":"So they're able to deal with let—they're"},{"startTime":1048.228,"endTime":1054.43,"body":"basically able to breathe slower during"},{"startTime":1054.43,"endTime":1057.671,"body":"cardiovascular exercise, which allows them"},{"startTime":1054.43,"endTime":1057.671,"body":"to be more efficient."},{"startTime":1058.551,"endTime":1062.312,"body":"So the Bolt Test, essentially what it is,"},{"startTime":1058.551,"endTime":1062.312,"body":"is it has you take in a breath through"},{"startTime":1062.312,"endTime":1065.413,"body":"your nose and then a breath out through"},{"startTime":1062.312,"endTime":1065.413,"body":"your nose."},{"startTime":1067.374,"endTime":1071.545,"body":"out through your nose, you pinch your"},{"startTime":1067.374,"endTime":1071.545,"body":"nose, and you hold your breath."},{"startTime":1071.787,"endTime":1074.333,"body":"So basically, it's a breath hold after an"},{"startTime":1071.787,"endTime":1074.333,"body":"exhale."},{"startTime":1076.534,"endTime":1083.801,"body":"Apparently, according to Patrick McKeon,"},{"startTime":1076.534,"endTime":1083.801,"body":"the elite athletes are able to do that for"},{"startTime":1083.801,"endTime":1089.527,"body":"40 seconds, and the minimum score to not"},{"startTime":1083.801,"endTime":1089.527,"body":"have dysfunctional breathing is 25"},{"startTime":1089.527,"endTime":1090.467,"body":"seconds."},{"startTime":1090.588,"endTime":1094.732,"body":"And it's not supposed to even be as long"},{"startTime":1090.588,"endTime":1094.732,"body":"as you can do it until you feel like you"},{"startTime":1094.732,"endTime":1096.153,"body":"can't do it anymore."},{"startTime":1096.194,"endTime":1100.097,"body":"You're supposed to stop the breath hold"},{"startTime":1096.194,"endTime":1100.097,"body":"when you feel."},{"startTime":1100.678,"endTime":1102.479,"body":"respiratory adjustments occurring."},{"startTime":1102.479,"endTime":1104.06,"body":"And if you ever do it, you'll feel this."},{"startTime":1104.06,"endTime":1107.203,"body":"Like you'll feel your diaphragm start to"},{"startTime":1104.06,"endTime":1107.203,"body":"kind of like oscillate or you'll feel the"},{"startTime":1107.203,"endTime":1111.486,"body":"need to swallow or you'll feel something"},{"startTime":1107.203,"endTime":1111.486,"body":"that feels abnormal."},{"startTime":1111.647,"endTime":1115.43,"body":"And that's when you're supposed to stop"},{"startTime":1111.647,"endTime":1115.43,"body":"the test."},{"startTime":1115.43,"endTime":1121.495,"body":"So I tried this and the first time I did"},{"startTime":1115.43,"endTime":1121.495,"body":"it, I literally was feeling diaphragmatic"},{"startTime":1121.495,"endTime":1127.279,"body":"adjustments at the 13, 14, 15 second mark."},{"startTime":1127.84,"endTime":1128.561,"body":"And..."},{"startTime":1129.382,"endTime":1133.784,"body":"I was pretty depressed because he says 25"},{"startTime":1129.382,"endTime":1133.784,"body":"seconds is the minimum for, you know, not"},{"startTime":1133.784,"endTime":1135.605,"body":"having dysfunctional breathing."},{"startTime":1135.725,"endTime":1141.808,"body":"But then he also discussed how the body is"},{"startTime":1135.725,"endTime":1141.808,"body":"really adaptable to CO2 tolerance."},{"startTime":1141.948,"endTime":1144.73,"body":"And he has some breathing exercises that"},{"startTime":1141.948,"endTime":1144.73,"body":"you can do."},{"startTime":1144.73,"endTime":1147.551,"body":"But he basically was like, just do the"},{"startTime":1144.73,"endTime":1147.551,"body":"bolt test a lot."},{"startTime":1147.551,"endTime":1151.894,"body":"And if you do it a lot, you'll increase"},{"startTime":1147.551,"endTime":1151.894,"body":"your adaptation to CO2 tolerance."},{"startTime":1151.994,"endTime":1157.337,"body":"So of course, me, obsessive Brian that I"},{"startTime":1151.994,"endTime":1157.337,"body":"am, I've been doing the bolt tests like 20"},{"startTime":1157.337,"endTime":1158.997,"body":"to 30 times a day now."},{"startTime":1158.998,"endTime":1164.08,"body":"uh, since I, since I heard about it, uh,"},{"startTime":1158.998,"endTime":1164.08,"body":"like a week ago."},{"startTime":1164.641,"endTime":1171.344,"body":"And, uh, I've been able to increase my"},{"startTime":1164.641,"endTime":1171.344,"body":"Bolt score from sub 15 seconds all the way"},{"startTime":1171.344,"endTime":1175.547,"body":"up to 25, 26, 27 seconds in the last two"},{"startTime":1171.344,"endTime":1175.547,"body":"mornings."},{"startTime":1175.547,"endTime":1177.288,"body":"So you are supposed to do it in the"},{"startTime":1175.547,"endTime":1177.288,"body":"morning."},{"startTime":1177.288,"endTime":1180.669,"body":"And I do find that the morning it's"},{"startTime":1177.288,"endTime":1180.669,"body":"significantly higher than it is later in"},{"startTime":1180.669,"endTime":1182.691,"body":"the day, like by five seconds or so."},{"startTime":1182.691,"endTime":1188.373,"body":"So I'm now getting about 22 seconds in the"},{"startTime":1182.691,"endTime":1188.373,"body":"afternoon or 27 seconds in the morning."},{"startTime":1190.018,"endTime":1193.14,"body":"But I just, it's something that's very"},{"startTime":1190.018,"endTime":1193.14,"body":"interesting to me."},{"startTime":1193.14,"endTime":1199.924,"body":"I love these types of things that assess"},{"startTime":1193.14,"endTime":1199.924,"body":"things like different abilities to be a"},{"startTime":1199.924,"endTime":1203.446,"body":"good breather, especially because I've"},{"startTime":1199.924,"endTime":1203.446,"body":"gone through periods of my life in the"},{"startTime":1203.446,"endTime":1207.108,"body":"earlier stages where I was a mouth"},{"startTime":1203.446,"endTime":1207.108,"body":"breather and I've talked about how I mouth"},{"startTime":1207.108,"endTime":1210.65,"body":"tape at night and I've been doing that for"},{"startTime":1207.108,"endTime":1210.65,"body":"two years and I've really been working on"},{"startTime":1210.65,"endTime":1211.631,"body":"nasal breathing."},{"startTime":1211.631,"endTime":1214.933,"body":"So this has been just another one of those"},{"startTime":1211.631,"endTime":1214.933,"body":"challenges."},{"startTime":1215.033,"endTime":1215.753,"body":"And..."},{"startTime":1217.23,"endTime":1221.331,"body":"Yeah, anyone that wants to try it, you"},{"startTime":1217.23,"endTime":1221.331,"body":"know, either look it up online, but"},{"startTime":1221.331,"endTime":1225.513,"body":"remember it's a breath in through the"},{"startTime":1221.331,"endTime":1225.513,"body":"nose, breath out through the nose, pinch"},{"startTime":1225.513,"endTime":1226.474,"body":"the nose."},{"startTime":1226.474,"endTime":1230.455,"body":"When you feel diaphragmatic adjustments or"},{"startTime":1226.474,"endTime":1230.455,"body":"the desire to swallow, that's the end of"},{"startTime":1230.455,"endTime":1231.496,"body":"your test."},{"startTime":1231.496,"endTime":1232.296,"body":"See where you land."},{"startTime":1232.296,"endTime":1236.057,"body":"And yeah, that's all I really got."},{"startTime":1240.164,"endTime":1244.065,"body":"Cool, so my final update is Erin has"},{"startTime":1240.164,"endTime":1244.065,"body":"officially started TRT."},{"startTime":1244.065,"endTime":1248.327,"body":"So my Natty card is gone now."},{"startTime":1248.327,"endTime":1250.627,"body":"It's officially been punched, gone."},{"startTime":1251.128,"endTime":1255.829,"body":"I am very, very happy with how the last"},{"startTime":1251.128,"endTime":1255.829,"body":"year kind of ended."},{"startTime":1255.829,"endTime":1259.771,"body":"I have a Instagram post that I'll put"},{"startTime":1255.829,"endTime":1259.771,"body":"together that's gonna have my lab work."},{"startTime":1259.771,"endTime":1260.451,"body":"The..."},{"startTime":1261.492,"endTime":1263.353,"body":"It wasn't the night before the labs."},{"startTime":1263.353,"endTime":1265.535,"body":"It was two nights before the labs."},{"startTime":1265.535,"endTime":1269.418,"body":"Jenny took photos of me like at the end of"},{"startTime":1265.535,"endTime":1269.418,"body":"the day, full of food and those are gonna"},{"startTime":1269.418,"endTime":1273.702,"body":"be like my, this is the Natty physique,"},{"startTime":1269.418,"endTime":1273.702,"body":"you know, sort of thing."},{"startTime":1273.702,"endTime":1275.903,"body":"I'm very, very proud of them."},{"startTime":1276.528,"endTime":1282.733,"body":"And I don't think I could be happier with"},{"startTime":1276.528,"endTime":1282.733,"body":"the time I put into it, the year I spent"},{"startTime":1282.733,"endTime":1287.538,"body":"developing that final kind of natty form"},{"startTime":1282.733,"endTime":1287.538,"body":"of Aaron."},{"startTime":1287.818,"endTime":1289.2,"body":"I'm quite pleased with it."},{"startTime":1289.2,"endTime":1291.721,"body":"I'm quite pleased with where I'm at then."},{"startTime":1291.742,"endTime":1297.407,"body":"Now starting TRT and officially just like"},{"startTime":1291.742,"endTime":1297.407,"body":"on the episode, I guess two episodes ago,"},{"startTime":1297.407,"endTime":1301.811,"body":"wanted to be very, very transparent about"},{"startTime":1297.407,"endTime":1301.811,"body":"it and officially have started."},{"startTime":1302.23,"endTime":1305.121,"body":"Wow, so when was the first injection?"},{"startTime":1306.576,"endTime":1309.837,"body":"I'm a week in, eight days in, something"},{"startTime":1306.576,"endTime":1309.837,"body":"like that."},{"startTime":1309.837,"endTime":1314.218,"body":"So not very, very recent."},{"startTime":1315.959,"endTime":1324.703,"body":"There has been, today was very like, I"},{"startTime":1315.959,"endTime":1324.703,"body":"felt a kind of like an acute uptake and"},{"startTime":1324.703,"endTime":1327.043,"body":"like drive and motivation of like."},{"startTime":1327.06,"endTime":1332.241,"body":"wanting to just get shit done, like"},{"startTime":1327.06,"endTime":1332.241,"body":"wanting to get up, get to the computer as"},{"startTime":1332.241,"endTime":1335.702,"body":"early as possible, like start getting"},{"startTime":1332.241,"endTime":1335.702,"body":"through my check-ins, getting things"},{"startTime":1335.702,"endTime":1336.582,"body":"going."},{"startTime":1337.703,"endTime":1342.304,"body":"So it's like potentially slightly, the"},{"startTime":1337.703,"endTime":1342.304,"body":"only thing I will say is there was a"},{"startTime":1342.304,"endTime":1343.604,"body":"training day."},{"startTime":1343.844,"endTime":1348.506,"body":"The training day actually is where I"},{"startTime":1343.844,"endTime":1348.506,"body":"noticed it first, where I just added like"},{"startTime":1348.506,"endTime":1350.146,"body":"four reps to a top set."},{"startTime":1350.146,"endTime":1351.927,"body":"I'm like, what the fuck?"},{"startTime":1352.207,"endTime":1354.047,"body":"And the..."},{"startTime":1356.188,"endTime":1358.869,"body":"I will say I was a bit disappointed."},{"startTime":1358.869,"endTime":1362.392,"body":"I mean, apparently from everything I've"},{"startTime":1358.869,"endTime":1362.392,"body":"read, like I should not really be feeling"},{"startTime":1362.392,"endTime":1362.672,"body":"anything."},{"startTime":1362.672,"endTime":1366.815,"body":"It might be placebo, you know, that sort"},{"startTime":1362.672,"endTime":1366.815,"body":"of things, but I'd always kind of had this"},{"startTime":1366.815,"endTime":1370.037,"body":"idea in my head, like how it's gonna feel,"},{"startTime":1366.815,"endTime":1370.037,"body":"you know?"},{"startTime":1370.077,"endTime":1374.54,"body":"And it didn't feel any different except"},{"startTime":1370.077,"endTime":1374.54,"body":"like I had to double check my notes and be"},{"startTime":1374.54,"endTime":1376.882,"body":"like, there's no way I did that weight"},{"startTime":1374.54,"endTime":1376.882,"body":"last week."},{"startTime":1376.882,"endTime":1379.103,"body":"And then I'm like looking at my notes and"},{"startTime":1376.882,"endTime":1379.103,"body":"I'm like, I did."},{"startTime":1379.103,"endTime":1380.244,"body":"I was like, holy shit."},{"startTime":1380.244,"endTime":1382.825,"body":"I went from like seven to 11 reps."},{"startTime":1382.926,"endTime":1386.004,"body":"So I was like, oh wow, okay, yeah."},{"startTime":1386.004,"endTime":1389.865,"body":"And it's like, didn't feel any different"},{"startTime":1386.004,"endTime":1389.865,"body":"except like the weight just kept moving"},{"startTime":1389.865,"endTime":1390.946,"body":"when normally it wouldn't."},{"startTime":1390.946,"endTime":1394.568,"body":"So I would say I was a bit disappointed as"},{"startTime":1390.946,"endTime":1394.568,"body":"I thought they're kind of like you said"},{"startTime":1394.568,"endTime":1397.829,"body":"with, with the marijuana, you thought"},{"startTime":1394.568,"endTime":1397.829,"body":"there would be this like feeling, right?"},{"startTime":1397.829,"endTime":1401.771,"body":"There wasn't, it's just the weight just"},{"startTime":1397.829,"endTime":1401.771,"body":"kept moving."},{"startTime":1401.771,"endTime":1402.254,"body":"Yeah."},{"startTime":1402.254,"endTime":1404.161,"body":"twice a week injections?"},{"startTime":1404.704,"endTime":1406.705,"body":"Uh, three times a week right now."},{"startTime":1406.705,"endTime":1413.952,"body":"And that was for a couple reasons, just to"},{"startTime":1406.705,"endTime":1413.952,"body":"get my workflow down of the process of it,"},{"startTime":1413.952,"endTime":1417.215,"body":"getting comfortable with administering and"},{"startTime":1413.952,"endTime":1417.215,"body":"those sorts of things."},{"startTime":1417.215,"endTime":1422.719,"body":"And I didn't want to have to like inject a"},{"startTime":1417.215,"endTime":1422.719,"body":"full like, uh,"},{"startTime":1423.384,"endTime":1425.166,"body":"half a CC and things like that."},{"startTime":1425.166,"endTime":1427.409,"body":"So I wanted to just get experience with"},{"startTime":1425.166,"endTime":1427.409,"body":"that."},{"startTime":1427.409,"endTime":1430.353,"body":"And that's another thing where I thought"},{"startTime":1427.409,"endTime":1430.353,"body":"it would be different."},{"startTime":1430.353,"endTime":1431.634,"body":"I mean, it's quite small."},{"startTime":1431.634,"endTime":1433.516,"body":"It's like literally the tip of my pinky."},{"startTime":1433.516,"endTime":1436.179,"body":"Like that, it's very, very small."},{"startTime":1436.179,"endTime":1439.786,"body":"So yeah, three times per week right now."},{"startTime":1439.786,"endTime":1440.206,"body":"That's cool."},{"startTime":1440.206,"endTime":1443.432,"body":"Yeah, I've heard that the more frequent"},{"startTime":1440.206,"endTime":1443.432,"body":"you do it, the better, because if you do"},{"startTime":1443.432,"endTime":1446.937,"body":"it once a week, you have this weird drop"},{"startTime":1443.432,"endTime":1446.937,"body":"off at the end of the week or whatever."},{"startTime":1447.268,"endTime":1451.192,"body":"you get more stable levels through more"},{"startTime":1447.268,"endTime":1451.192,"body":"frequent administration."},{"startTime":1451.192,"endTime":1452.456,"body":"and then we'll move on."},{"startTime":1452.539,"endTime":1454.305,"body":"Any improvement in sleep yet?"},{"startTime":1455.572,"endTime":1457.455,"body":"No, no difference there."},{"startTime":1458.399,"endTime":1462.911,"body":"It's gotten back to a, it was a little bit"},{"startTime":1458.399,"endTime":1462.911,"body":"rocky when we talked about it, and now I'd"},{"startTime":1462.911,"endTime":1464.374,"body":"say it's pretty."},{"startTime":1464.708,"endTime":1468.992,"body":"Oh, and it got a little bit rocky, like at"},{"startTime":1464.708,"endTime":1468.992,"body":"the, you know, as I was climbing out of"},{"startTime":1468.992,"endTime":1471.814,"body":"the diet and now things are pretty decent."},{"startTime":1471.814,"endTime":1476.139,"body":"Like I would say an eight out of 10, which"},{"startTime":1471.814,"endTime":1476.139,"body":"for me historically in my life is very"},{"startTime":1476.139,"endTime":1476.859,"body":"good."},{"startTime":1476.859,"endTime":1482.065,"body":"And like I've talked about controlling the"},{"startTime":1476.859,"endTime":1482.065,"body":"environment is huge, sound is, it's quiet,"},{"startTime":1482.065,"endTime":1489.011,"body":"it's very, very cold, it's dark and"},{"startTime":1482.065,"endTime":1489.011,"body":"that's, those are the big three for me."},{"startTime":1489.011,"endTime":1489.591,"body":"Yep."},{"startTime":1489.713,"endTime":1490.755,"body":"That all sounds great."},{"startTime":1490.755,"endTime":1494.021,"body":"Excited to hear more updates as, as the"},{"startTime":1490.755,"endTime":1494.021,"body":"process goes."},{"startTime":1494.54,"endTime":1496.121,"body":"Yeah."},{"startTime":1496.121,"endTime":1496.841,"body":"Okay."},{"startTime":1496.841,"endTime":1500.705,"body":"So let's dive in 10 exercises for the rest"},{"startTime":1496.841,"endTime":1500.705,"body":"of your life."},{"startTime":1500.705,"endTime":1505.628,"body":"And from the, I guess we never talked"},{"startTime":1500.705,"endTime":1505.628,"body":"about the angle, like we would say, um,"},{"startTime":1505.689,"endTime":1510.873,"body":"physique improvement, physique management,"},{"startTime":1505.689,"endTime":1510.873,"body":"trying to make, maintain the gains that"},{"startTime":1510.873,"endTime":1513.575,"body":"we've currently built that sort of thing."},{"startTime":1513.575,"endTime":1517.338,"body":"We're probably not going to get into like"},{"startTime":1513.575,"endTime":1517.338,"body":"for strength or sport performance or"},{"startTime":1517.338,"endTime":1517.979,"body":"anything like that."},{"startTime":1517.979,"endTime":1523.723,"body":"It's just, Hey, Aaron and Brian, you guys"},{"startTime":1517.979,"endTime":1523.723,"body":"like to train in these ways for"},{"startTime":1523.852,"endTime":1526.335,"body":"general physique and enjoyment."},{"startTime":1526.335,"endTime":1529.078,"body":"You have 10 exercises that you can do for"},{"startTime":1526.335,"endTime":1529.078,"body":"the rest of your life."},{"startTime":1529.078,"endTime":1530.06,"body":"What are they?"},{"startTime":1530.06,"endTime":1531.742,"body":"And this is the list that we have."},{"startTime":1531.742,"endTime":1535.006,"body":"So do you wanna kind of kick us off and"},{"startTime":1531.742,"endTime":1535.006,"body":"explain how we're gonna run through this"},{"startTime":1535.006,"endTime":1535.827,"body":"one, Brian?"},{"startTime":1535.93,"endTime":1536.37,"body":"Yeah."},{"startTime":1536.37,"endTime":1539.991,"body":"So one of the things Aaron and I were"},{"startTime":1536.37,"endTime":1539.991,"body":"discussing on Instagram before this"},{"startTime":1539.991,"endTime":1546.412,"body":"episode was do we want to state like"},{"startTime":1539.991,"endTime":1546.412,"body":"specific brands of machines?"},{"startTime":1546.413,"endTime":1552.654,"body":"And ultimately we decided not to because"},{"startTime":1546.413,"endTime":1552.654,"body":"we think that A, I, we don't know every"},{"startTime":1552.654,"endTime":1553.355,"body":"brand that's out there."},{"startTime":1553.355,"endTime":1554.455,"body":"We haven't tried every brand."},{"startTime":1554.455,"endTime":1558.456,"body":"We couldn't possibly be able to say this"},{"startTime":1554.455,"endTime":1558.456,"body":"is the best, but the main reason is, is"},{"startTime":1558.456,"endTime":1563.097,"body":"because it makes this list much more"},{"startTime":1558.456,"endTime":1563.097,"body":"accessible to you guys and applicable."},{"startTime":1563.317,"endTime":1563.914,"body":"And you can."},{"startTime":1563.914,"endTime":1567.575,"body":"to think about it, how you would implement"},{"startTime":1563.914,"endTime":1567.575,"body":"it for your own training."},{"startTime":1567.575,"endTime":1572.056,"body":"If we just talk about movements and don't"},{"startTime":1567.575,"endTime":1572.056,"body":"specifically say it has to be this like"},{"startTime":1572.056,"endTime":1577.398,"body":"prime loaded specific, you know, super"},{"startTime":1572.056,"endTime":1577.398,"body":"inclined press machine with different"},{"startTime":1577.398,"endTime":1579.718,"body":"resistance profiles and all that stuff."},{"startTime":1579.718,"endTime":1583.659,"body":"So we're just gonna keep it a little bit"},{"startTime":1579.718,"endTime":1583.659,"body":"more basic."},{"startTime":1583.84,"endTime":1587.281,"body":"And yeah, that's really the"},{"startTime":1583.84,"endTime":1587.281,"body":"decision-making process here."},{"startTime":1587.281,"endTime":1590.354,"body":"When we went through the list, we started"},{"startTime":1587.281,"endTime":1590.354,"body":"with legs."},{"startTime":1590.354,"endTime":1593.776,"body":"So I think we'll just go exercise by"},{"startTime":1590.354,"endTime":1593.776,"body":"exercise and kind of talk about why we"},{"startTime":1593.776,"endTime":1597.139,"body":"chose the one that we chose and we'll move"},{"startTime":1593.776,"endTime":1597.139,"body":"on to the next one."},{"startTime":1597.139,"endTime":1603.784,"body":"So one that we both agreed on, number one"},{"startTime":1597.139,"endTime":1603.784,"body":"to start was leg extension."},{"startTime":1603.925,"endTime":1607.828,"body":"And I don't think this is any surprise"},{"startTime":1603.925,"endTime":1607.828,"body":"because you have to be able to train the"},{"startTime":1607.828,"endTime":1608.869,"body":"Rec Fem."},{"startTime":1609.249,"endTime":1615.875,"body":"There was a small piece of me that debated"},{"startTime":1609.249,"endTime":1615.875,"body":"doing a sissy squat instead of a leg"},{"startTime":1615.875,"endTime":1619.477,"body":"extension because it's lengthened"},{"startTime":1615.875,"endTime":1619.477,"body":"overloaded."},{"startTime":1619.966,"endTime":1624.487,"body":"However, my thought process here was, this"},{"startTime":1619.966,"endTime":1624.487,"body":"is for the rest of my life."},{"startTime":1624.987,"endTime":1632.089,"body":"And I could see a situation in 20 years or"},{"startTime":1624.987,"endTime":1632.089,"body":"10 or 30 in which my knees are like, nope,"},{"startTime":1632.089,"endTime":1634.69,"body":"you're not gonna be sissy squatting"},{"startTime":1632.089,"endTime":1634.69,"body":"anymore."},{"startTime":1634.71,"endTime":1639.451,"body":"And so ultimately I decided to go with the"},{"startTime":1634.71,"endTime":1639.451,"body":"more stable one that trains the RecFEM,"},{"startTime":1639.451,"endTime":1643.852,"body":"and then also realizing that there's"},{"startTime":1639.451,"endTime":1643.852,"body":"subsequent movements in the program that"},{"startTime":1643.852,"endTime":1647.993,"body":"will train a more lengthened range for the"},{"startTime":1643.852,"endTime":1647.993,"body":"quads overall."},{"startTime":1647.993,"endTime":1648.633,"body":"So."},{"startTime":1648.942,"endTime":1652.61,"body":"Uh, yeah, leg extension machine is kind of"},{"startTime":1648.942,"endTime":1652.61,"body":"a no brainer."},{"startTime":1652.61,"endTime":1654.393,"body":"Uh, what are your thoughts there?"},{"startTime":1655.2,"endTime":1659.544,"body":"Yeah, I mean that was the first on my list"},{"startTime":1655.2,"endTime":1659.544,"body":"as well."},{"startTime":1659.544,"endTime":1664.848,"body":"It's a movement pattern where there's not"},{"startTime":1659.544,"endTime":1664.848,"body":"many exercises that you can really choose"},{"startTime":1665.029,"endTime":1668.032,"body":"and it's a staple, I would say."},{"startTime":1668.032,"endTime":1671.855,"body":"So it's pretty straightforward in that"},{"startTime":1668.032,"endTime":1671.855,"body":"manner for me."},{"startTime":1672.038,"endTime":1673.678,"body":"Yeah."},{"startTime":1673.678,"endTime":1680.08,"body":"So second exercise, I oscillated back and"},{"startTime":1673.678,"endTime":1680.08,"body":"forth and I deleted and re-put in and"},{"startTime":1680.08,"endTime":1686.741,"body":"deleted and re-put in trying to decide"},{"startTime":1680.08,"endTime":1686.741,"body":"between hack squat and pendulum squat."},{"startTime":1687.102,"endTime":1689.382,"body":"And I still don't know if I love my"},{"startTime":1687.102,"endTime":1689.382,"body":"decision."},{"startTime":1689.382,"endTime":1694.804,"body":"I chose pendulum and Aaron chose hack"},{"startTime":1689.382,"endTime":1694.804,"body":"squat and I still feel like there's a part"},{"startTime":1694.804,"endTime":1697.844,"body":"of me that maybe would choose hack squat."},{"startTime":1697.844,"endTime":1702.165,"body":"And so I think if I explain my rationale"},{"startTime":1697.844,"endTime":1702.165,"body":"for why I chose pendulum,"},{"startTime":1703.174,"endTime":1708.537,"body":"It's because I feel at least on the number"},{"startTime":1703.174,"endTime":1708.537,"body":"of pendulum squats that I've tried in my"},{"startTime":1708.537,"endTime":1715.142,"body":"life, which are maybe five or six"},{"startTime":1708.537,"endTime":1715.142,"body":"different brands, every single one has"},{"startTime":1715.142,"endTime":1717.503,"body":"allowed me to get full range of motion."},{"startTime":1717.844,"endTime":1722.207,"body":"And I feel like with hack squat, it is"},{"startTime":1717.844,"endTime":1722.207,"body":"much more variable than that."},{"startTime":1722.207,"endTime":1728.011,"body":"I actually think that the majority of hack"},{"startTime":1722.207,"endTime":1728.011,"body":"squats that I've been on, I am cut in my"},{"startTime":1728.011,"endTime":1729.331,"body":"range of motion."},{"startTime":1729.612,"endTime":1732.293,"body":"My depth is not as deep as I would like to"},{"startTime":1729.612,"endTime":1732.293,"body":"go."},{"startTime":1732.878,"endTime":1738.52,"body":"And so for that reason specifically, I"},{"startTime":1732.878,"endTime":1738.52,"body":"pushed myself to the Pendulum and I'm"},{"startTime":1738.52,"endTime":1739.66,"body":"still not entirely sure."},{"startTime":1739.66,"endTime":1745.023,"body":"Because I do think if I were to know that"},{"startTime":1739.66,"endTime":1745.023,"body":"I was gonna have a really great hack squat"},{"startTime":1745.023,"endTime":1753.946,"body":"machine, I just think it provides you more"},{"startTime":1745.023,"endTime":1753.946,"body":"options of foot placement and movement and"},{"startTime":1753.946,"endTime":1757.508,"body":"kind of different body parts stimulus."},{"startTime":1757.568,"endTime":1761.149,"body":"Whereas the Pendulum is just kind of a one"},{"startTime":1757.568,"endTime":1761.149,"body":"trick pony."},{"startTime":1761.609,"endTime":1762.054,"body":"But..."},{"startTime":1762.054,"endTime":1766.006,"body":"At the end of the day, the range of motion"},{"startTime":1762.054,"endTime":1766.006,"body":"was my decision-making criteria."},{"startTime":1766.006,"endTime":1767.589,"body":"So yeah, what are your thoughts?"},{"startTime":1768.048,"endTime":1770.208,"body":"That's a very, very good point to bring"},{"startTime":1768.048,"endTime":1770.208,"body":"up."},{"startTime":1770.208,"endTime":1774.889,"body":"I was thinking, I approach this from like"},{"startTime":1770.208,"endTime":1774.889,"body":"a perfect world, like the best movement"},{"startTime":1774.889,"endTime":1779.531,"body":"patterns I've ever felt, you know, and"},{"startTime":1774.889,"endTime":1779.531,"body":"that's why I went with the hack squat."},{"startTime":1779.531,"endTime":1781.031,"body":"I just feel a lot more powerful."},{"startTime":1781.031,"endTime":1785.592,"body":"I feel like I'm able to generate force"},{"startTime":1781.031,"endTime":1785.592,"body":"better on a hack squat as opposed to the"},{"startTime":1785.592,"endTime":1790.274,"body":"pendulum, which is the reason that I went"},{"startTime":1785.592,"endTime":1790.274,"body":"with that, but I will 100% agree with you."},{"startTime":1790.274,"endTime":1794.355,"body":"I would say if you were to pick like the"},{"startTime":1790.274,"endTime":1794.355,"body":"average hack squat versus the average"},{"startTime":1794.355,"endTime":1797.175,"body":"pendulum, the..."},{"startTime":1797.476,"endTime":1803.521,"body":"average for the range of motion and in the"},{"startTime":1797.476,"endTime":1803.521,"body":"The the range really built into the"},{"startTime":1803.521,"endTime":1806.663,"body":"machine on the pendulum on average is"},{"startTime":1803.521,"endTime":1806.663,"body":"better than the hack squad."},{"startTime":1806.663,"endTime":1811.988,"body":"I would say 60% of hack squats have been"},{"startTime":1806.663,"endTime":1811.988,"body":"on have been kind of shit and I'm rigging"},{"startTime":1811.988,"endTime":1815.771,"body":"it up in one way or another Whereas I"},{"startTime":1811.988,"endTime":1815.771,"body":"don't really find I think that happened to"},{"startTime":1815.771,"endTime":1820.155,"body":"me once actually I'm not gonna lie The"},{"startTime":1815.771,"endTime":1820.155,"body":"only pendulum I've ever been on that it's"},{"startTime":1820.155,"endTime":1824.419,"body":"been like you this fucking sucks is the"},{"startTime":1820.155,"endTime":1824.419,"body":"Watson one All other ones have been pretty"},{"startTime":1824.419,"endTime":1825.259,"body":"decent."},{"startTime":1825.259,"endTime":1825.572,"body":"Yeah"},{"startTime":1825.572,"endTime":1828.955,"body":"Yeah, I've never tried Watson, but"},{"startTime":1825.572,"endTime":1828.955,"body":"everyone I've been on has been fine."},{"startTime":1829.656,"endTime":1833.18,"body":"Um, and so then the other reason I was"},{"startTime":1829.656,"endTime":1833.18,"body":"kind of considering hack squat is because"},{"startTime":1833.18,"endTime":1837.704,"body":"the pendulum, the way that it works on the"},{"startTime":1833.18,"endTime":1837.704,"body":"arc and the way that it has knee extension"},{"startTime":1837.704,"endTime":1843.169,"body":"and hip extension in there, it is a bit"},{"startTime":1837.704,"endTime":1843.169,"body":"more of rec femme."},{"startTime":1843.182,"endTime":1847.323,"body":"And given that we have the leg extension,"},{"startTime":1843.182,"endTime":1847.323,"body":"I feel like you don't really need the rec"},{"startTime":1847.323,"endTime":1848.704,"body":"fem from the pendulum."},{"startTime":1848.704,"endTime":1851.585,"body":"So that was also part of my thought"},{"startTime":1848.704,"endTime":1851.585,"body":"process and like, ah, do I wanna go with"},{"startTime":1851.585,"endTime":1852.566,"body":"the hack squat?"},{"startTime":1852.566,"endTime":1855.527,"body":"But yeah, I mean, at the end of the day,"},{"startTime":1852.566,"endTime":1855.527,"body":"the range of motion piece and just the"},{"startTime":1855.527,"endTime":1866.831,"body":"general the general range of effectiveness"},{"startTime":1855.527,"endTime":1866.831,"body":"of the machine across the board."},{"startTime":1867.152,"endTime":1870.233,"body":"Like we said, I just felt like pendulum"},{"startTime":1867.152,"endTime":1870.233,"body":"was the right call, but you really can't"},{"startTime":1870.233,"endTime":1871.593,"body":"go wrong with either one."},{"startTime":1872.43,"endTime":1873.63,"body":"Um, okay."},{"startTime":1873.63,"endTime":1877.151,"body":"So moving on here, hamstrings."},{"startTime":1877.591,"endTime":1880.972,"body":"I actually struggled with this and not in"},{"startTime":1877.591,"endTime":1880.972,"body":"the same way that Erin did."},{"startTime":1880.972,"endTime":1888.434,"body":"So I chose an RDL and Erin chose a SLDL,"},{"startTime":1880.972,"endTime":1888.434,"body":"meaning basically an RDL from the floor."},{"startTime":1889.734,"endTime":1892.675,"body":"I'll explain my, my rationale in a second."},{"startTime":1892.775,"endTime":1899.597,"body":"I actually had a few moments of thinking"},{"startTime":1892.775,"endTime":1899.597,"body":"about putting in a seated leg curl and you"},{"startTime":1899.597,"endTime":1900.097,"body":"did."},{"startTime":1900.097,"endTime":1900.837,"body":"Yeah."},{"startTime":1901.057,"endTime":1901.586,"body":"Um,"},{"startTime":1901.586,"endTime":1903.807,"body":"original list, the seated ham curl."},{"startTime":1906.789,"endTime":1908.29,"body":"Yep."},{"startTime":1908.29,"endTime":1909.958,"body":"Nope, the seated ham curl instead."},{"startTime":1909.958,"endTime":1915.217,"body":"So why, I have my reason, why did you, why"},{"startTime":1909.958,"endTime":1915.217,"body":"would you think of seated leg curl instead"},{"startTime":1915.217,"endTime":1916.821,"body":"of a hip hinge or vice versa?"},{"startTime":1917.908,"endTime":1923.851,"body":"Why I ultimately, I would say part of it"},{"startTime":1917.908,"endTime":1923.851,"body":"was like, if you have 10 exercises for"},{"startTime":1924.212,"endTime":1929.695,"body":"life, I think like there's, I initially"},{"startTime":1924.212,"endTime":1929.695,"body":"brought in this like an enjoyment factor,"},{"startTime":1929.696,"endTime":1930.436,"body":"right?"},{"startTime":1931.277,"endTime":1935.56,"body":"Like, let's say, for example, a good"},{"startTime":1931.277,"endTime":1935.56,"body":"morning is like objectively the best hip"},{"startTime":1935.56,"endTime":1937.061,"body":"hinge for hamstrings and stuff."},{"startTime":1937.061,"endTime":1939.082,"body":"I fucking hate doing good mornings, right?"},{"startTime":1939.082,"endTime":1942.845,"body":"So I would never put that in my list, even"},{"startTime":1939.082,"endTime":1942.845,"body":"if it was the best, because I'd be"},{"startTime":1942.845,"endTime":1944.766,"body":"miserable doing them all the time."},{"startTime":1944.766,"endTime":1946.747,"body":"So there was that, I..."},{"startTime":1946.816,"endTime":1952.86,"body":"enjoy a seated leg curl significantly more"},{"startTime":1946.816,"endTime":1952.86,"body":"than the, than RDL or an SLDL."},{"startTime":1952.86,"endTime":1960.185,"body":"The reason I ultimately decided on the"},{"startTime":1952.86,"endTime":1960.185,"body":"SLDL is, I feel like it's the only really"},{"startTime":1960.185,"endTime":1966.669,"body":"heavy kind of compound that has a much"},{"startTime":1960.185,"endTime":1966.669,"body":"broader use case than just the hamstrings,"},{"startTime":1966.669,"endTime":1966.869,"body":"right?"},{"startTime":1966.869,"endTime":1969.231,"body":"We're getting the spinal erector"},{"startTime":1966.869,"endTime":1969.231,"body":"development."},{"startTime":1969.231,"endTime":1973.093,"body":"You're even gonna get some mid back"},{"startTime":1969.231,"endTime":1973.093,"body":"development just because isometrically"},{"startTime":1973.093,"endTime":1974.715,"body":"holding onto that much weight."},{"startTime":1974.715,"endTime":1976.216,"body":"You're gonna get some traps."},{"startTime":1976.216,"endTime":1978.819,"body":"forearms, the core bracing."},{"startTime":1978.9,"endTime":1985.872,"body":"There is a more carryover for other muscle"},{"startTime":1978.9,"endTime":1985.872,"body":"groups from using an SLDL that you"},{"startTime":1985.872,"endTime":1987.875,"body":"wouldn't get from the seated leg curl."},{"startTime":1987.875,"endTime":1990.459,"body":"So that was my ultimate decision maker."},{"startTime":1990.526,"endTime":1992.867,"body":"That was actually my decision maker too."},{"startTime":1992.867,"endTime":1996.029,"body":"And I think all those things you"},{"startTime":1992.867,"endTime":1996.029,"body":"mentioned, you also get from the RDL."},{"startTime":1996.029,"endTime":2002.052,"body":"And so the reason that I went with RDL"},{"startTime":1996.029,"endTime":2002.052,"body":"instead of SLDL, and I also was torn on"},{"startTime":2002.052,"endTime":2002.952,"body":"that too."},{"startTime":2002.952,"endTime":2008.035,"body":"But the main reason I did that is because"},{"startTime":2002.952,"endTime":2008.035,"body":"of all the low back tweaks that I've had"},{"startTime":2008.035,"endTime":2013.938,"body":"in my life, they've all been from using"},{"startTime":2008.035,"endTime":2013.938,"body":"too much range of motion in a hip hinge."},{"startTime":2013.938,"endTime":2019.121,"body":"And I feel like going to the ground for me"},{"startTime":2013.938,"endTime":2019.121,"body":"with my anthropometrics or whatever is"},{"startTime":2019.121,"endTime":2019.981,"body":"just"},{"startTime":2020.554,"endTime":2022.035,"body":"two inches too deep."},{"startTime":2022.035,"endTime":2029.101,"body":"Like, like I can do it at moderate weight"},{"startTime":2022.035,"endTime":2029.101,"body":"or lightweight, but when I start putting,"},{"startTime":2029.101,"endTime":2033.245,"body":"really pushing loading on a hip hinge,"},{"startTime":2029.101,"endTime":2033.245,"body":"it's always when I tweak my back is"},{"startTime":2033.245,"endTime":2036.227,"body":"because I'm going to the ground or I'm"},{"startTime":2033.245,"endTime":2036.227,"body":"going too low."},{"startTime":2036.348,"endTime":2040.512,"body":"And so I think the RDL just gives me more"},{"startTime":2036.348,"endTime":2040.512,"body":"freedom to go to the range of motion that"},{"startTime":2040.512,"endTime":2043.775,"body":"feels appropriate for me and keeps me safe"},{"startTime":2040.512,"endTime":2043.775,"body":"long-term."},{"startTime":2043.775,"endTime":2047.097,"body":"Yeah, go ahead."},{"startTime":2047.469,"endTime":2048.81,"body":"I love that and here's why."},{"startTime":2048.81,"endTime":2051.751,"body":"And I think we alluded to this in the"},{"startTime":2048.81,"endTime":2051.751,"body":"beginning."},{"startTime":2051.751,"endTime":2055.794,"body":"There's gonna be these exercises where we"},{"startTime":2051.751,"endTime":2055.794,"body":"have these slightly different variations"},{"startTime":2055.794,"endTime":2060.416,"body":"in opinion and that's typically from our"},{"startTime":2055.794,"endTime":2060.416,"body":"individual preferences in history, I have"},{"startTime":2060.416,"endTime":2061.817,"body":"really long arms."},{"startTime":2061.817,"endTime":2065.359,"body":"So going to the floor for me, I'm not in a"},{"startTime":2061.817,"endTime":2065.359,"body":"compromised position."},{"startTime":2065.359,"endTime":2069.221,"body":"I actually feel quite powerful in that"},{"startTime":2065.359,"endTime":2069.221,"body":"starting position on the floor, which is"},{"startTime":2069.221,"endTime":2073.603,"body":"probably the exact reason why we have that"},{"startTime":2069.221,"endTime":2073.603,"body":"kind of difference in opinion."},{"startTime":2073.97,"endTime":2074.77,"body":"Yeah, 100%."},{"startTime":2075.15,"endTime":2078.231,"body":"I was gonna say that you had long arms, so"},{"startTime":2075.15,"endTime":2078.231,"body":"that's a really good point to bring up."},{"startTime":2078.972,"endTime":2082.853,"body":"And then as far as the seated leg curl, a"},{"startTime":2078.972,"endTime":2082.853,"body":"lot of the same reasons as you."},{"startTime":2083.894,"endTime":2088.415,"body":"So the seated leg curl gives you that"},{"startTime":2083.894,"endTime":2088.415,"body":"stretch under load, like what you get from"},{"startTime":2090.316,"endTime":2092.297,"body":"the RDL or the stiff legged deadlift."},{"startTime":2093.058,"endTime":2096.279,"body":"It also gives you knee flexion, which we"},{"startTime":2093.058,"endTime":2096.279,"body":"won't have."},{"startTime":2096.279,"endTime":2100.321,"body":"If we don't include a seated leg curl,"},{"startTime":2096.279,"endTime":2100.321,"body":"then now we're basically omitting knee"},{"startTime":2100.321,"endTime":2102.381,"body":"flexion as..."},{"startTime":2102.714,"endTime":2104.654,"body":"an important piece of our program."},{"startTime":2105.775,"endTime":2107.556,"body":"And so that was really tough for me too."},{"startTime":2107.556,"endTime":2112.738,"body":"And then also the piece that you mentioned"},{"startTime":2107.556,"endTime":2112.738,"body":"about, you know, the stability of being"},{"startTime":2112.738,"endTime":2116.819,"body":"able to, the enjoyment of course, but the"},{"startTime":2112.738,"endTime":2116.819,"body":"stability of being able to take the seated"},{"startTime":2116.819,"endTime":2121.281,"body":"leg curl close to failure with really"},{"startTime":2116.819,"endTime":2121.281,"body":"minimal or no risk of injury."},{"startTime":2122.642,"endTime":2123.962,"body":"That's huge."},{"startTime":2124.603,"endTime":2129.645,"body":"And so, man, it was a really, really tough"},{"startTime":2124.603,"endTime":2129.645,"body":"decision for me and I actually wouldn't"},{"startTime":2129.645,"endTime":2131.705,"body":"blame anyone if they did."},{"startTime":2132.23,"endTime":2133.79,"body":"choose a seated leg curl."},{"startTime":2133.871,"endTime":2138.534,"body":"I do think that without this was really"},{"startTime":2133.871,"endTime":2138.534,"body":"probably my final decision making piece"},{"startTime":2138.855,"endTime":2144.699,"body":"was that without the hip hinge, there is"},{"startTime":2138.855,"endTime":2144.699,"body":"nothing in the program for the spinal"},{"startTime":2144.699,"endTime":2148.262,"body":"erectors because we're doing a pendulum or"},{"startTime":2144.699,"endTime":2148.262,"body":"a hack squat where the back is supported."},{"startTime":2148.262,"endTime":2150.183,"body":"We're not doing a free weight back squat."},{"startTime":2150.583,"endTime":2154.146,"body":"And if we had a seated leg curl in there,"},{"startTime":2150.583,"endTime":2154.146,"body":"there just isn't anything else in there at"},{"startTime":2154.146,"endTime":2159.209,"body":"all that trains the spinal erectors in any"},{"startTime":2154.146,"endTime":2159.209,"body":"capacity."},{"startTime":2159.618,"endTime":2163.262,"body":"And I think that that's just such an"},{"startTime":2159.618,"endTime":2163.262,"body":"important muscle group to be able to stay"},{"startTime":2163.262,"endTime":2166.285,"body":"strong and stable with as you get older in"},{"startTime":2163.262,"endTime":2166.285,"body":"life."},{"startTime":2166.666,"endTime":2170.409,"body":"That was ultimately, I think, the final"},{"startTime":2166.666,"endTime":2170.409,"body":"piece for me."},{"startTime":2170.988,"endTime":2172.456,"body":"Yeah, very good point."},{"startTime":2173.554,"endTime":2179.797,"body":"All right, so this next one we disagree"},{"startTime":2173.554,"endTime":2179.797,"body":"on, but I also almost chose a similar one"},{"startTime":2179.797,"endTime":2180.817,"body":"to what you're choosing."},{"startTime":2180.817,"endTime":2183.158,"body":"So this is our chest movement."},{"startTime":2183.299,"endTime":2189.122,"body":"And I went with a low incline dumbbell"},{"startTime":2183.299,"endTime":2189.122,"body":"bench press, and you went with an upright"},{"startTime":2189.122,"endTime":2192.024,"body":"cable chest press, slight incline."},{"startTime":2192.024,"endTime":2197.106,"body":"So we both went kind of low incline, but"},{"startTime":2192.024,"endTime":2197.106,"body":"yours is a cable chest press machine."},{"startTime":2197.366,"endTime":2199.387,"body":"Mine's a dumbbell bench."},{"startTime":2200.868,"endTime":2203.309,"body":"I assume you would want yours to be"},{"startTime":2200.868,"endTime":2203.309,"body":"converging."},{"startTime":2203.446,"endTime":2204.228,"body":"because that was..."},{"startTime":2204.228,"endTime":2210.718,"body":"Uh, so actually what I, the way that I had"},{"startTime":2204.228,"endTime":2210.718,"body":"it thought in again, maybe I chose a poor"},{"startTime":2210.718,"endTime":2214.323,"body":"naming convention, like in a functional"},{"startTime":2210.718,"endTime":2214.323,"body":"trainer with like an adjustable bench."},{"startTime":2216.85,"endTime":2220.031,"body":"Oh, I was thinking you were thinking like"},{"startTime":2216.85,"endTime":2220.031,"body":"a hammer strength chest press machine"},{"startTime":2220.031,"endTime":2224.452,"body":"where you're, um, where you're pressing"},{"startTime":2220.031,"endTime":2224.452,"body":"like against more stability."},{"startTime":2224.452,"endTime":2231.234,"body":"So you're saying with cables Yeah,"},{"startTime":2224.452,"endTime":2231.234,"body":"interesting I obviously use cable chest"},{"startTime":2231.234,"endTime":2234.015,"body":"pressing a lot because I have my"},{"startTime":2231.234,"endTime":2234.015,"body":"functional trainer and that I don't have a"},{"startTime":2234.015,"endTime":2238.876,"body":"chest press machine So that's the only way"},{"startTime":2234.015,"endTime":2238.876,"body":"that I can chest press And I love it."},{"startTime":2238.876,"endTime":2240.536,"body":"I do I really do."},{"startTime":2240.676,"endTime":2244.477,"body":"I think there's a stability concern"},{"startTime":2244.782,"endTime":2247.922,"body":"slightly with the cables, something you"},{"startTime":2244.782,"endTime":2247.922,"body":"can get better at."},{"startTime":2247.922,"endTime":2253.444,"body":"And I've gotten better over the years, but"},{"startTime":2247.922,"endTime":2253.444,"body":"I do find a little wobbly at times,"},{"startTime":2253.464,"endTime":2255.945,"body":"especially as I'm getting close to"},{"startTime":2253.464,"endTime":2255.945,"body":"failure."},{"startTime":2256.445,"endTime":2263.187,"body":"Um, and, uh, so that was, that was part of"},{"startTime":2256.445,"endTime":2263.187,"body":"the decision-making process."},{"startTime":2263.187,"endTime":2268.548,"body":"And then I think I just romanticize the"},{"startTime":2263.187,"endTime":2268.548,"body":"shit out of inclined dumbbell bench press"},{"startTime":2268.548,"endTime":2272.849,"body":"because it was a staple of my programming"},{"startTime":2268.548,"endTime":2272.849,"body":"for so many years."},{"startTime":2272.849,"endTime":2273.749,"body":"In fact,"},{"startTime":2274.074,"endTime":2278.875,"body":"I think I used the incline dumbbell bench"},{"startTime":2274.074,"endTime":2278.875,"body":"press in every single training cycle I"},{"startTime":2278.875,"endTime":2285.037,"body":"used from the age of 18 to 37."},{"startTime":2285.037,"endTime":2289.278,"body":"Like it's really only in the last three or"},{"startTime":2285.037,"endTime":2289.278,"body":"four years that I've started using cables"},{"startTime":2289.278,"endTime":2291.259,"body":"or prioritizing more machines."},{"startTime":2291.259,"endTime":2295.42,"body":"And I still do incline dumbbell bench in"},{"startTime":2291.259,"endTime":2295.42,"body":"my program right now."},{"startTime":2295.94,"endTime":2298.881,"body":"It's just different than the way I was"},{"startTime":2295.94,"endTime":2298.881,"body":"doing it before, but there've been now"},{"startTime":2298.881,"endTime":2300.861,"body":"periods of time where I haven't done it."},{"startTime":2301.246,"endTime":2307.609,"body":"but it just, it was so productive for me"},{"startTime":2301.246,"endTime":2307.609,"body":"for so many years that I just, I really"},{"startTime":2307.609,"endTime":2309.99,"body":"struggled to move away from it."},{"startTime":2310.571,"endTime":2314.013,"body":"So what's your kind of rationale for going"},{"startTime":2310.571,"endTime":2314.013,"body":"with that cable chest press and a"},{"startTime":2314.013,"endTime":2315.173,"body":"functional trainer?"},{"startTime":2315.596,"endTime":2318.716,"body":"That's just the best chest stimulus I've"},{"startTime":2315.596,"endTime":2318.716,"body":"ever gotten."},{"startTime":2319.257,"endTime":2322.998,"body":"And I've reproduced that like numerous,"},{"startTime":2319.257,"endTime":2322.998,"body":"numerous times."},{"startTime":2322.998,"endTime":2326.339,"body":"And I've thought like, okay, I gotta"},{"startTime":2322.998,"endTime":2326.339,"body":"figure out how do I like recreate this"},{"startTime":2326.339,"endTime":2328.899,"body":"stimulus on a different machine and stuff."},{"startTime":2328.899,"endTime":2333.581,"body":"And I think it's a little bit of like the"},{"startTime":2328.899,"endTime":2333.581,"body":"freedom of the path because you are on the"},{"startTime":2333.581,"endTime":2336.321,"body":"cables, like nothing's locking you in a"},{"startTime":2333.581,"endTime":2336.321,"body":"fixed path."},{"startTime":2336.942,"endTime":2342.043,"body":"There is a slight balance component to it"},{"startTime":2336.942,"endTime":2342.043,"body":"because the cables like you mentioned can"},{"startTime":2342.043,"endTime":2344.263,"body":"get a little bit wobbly, but not like a."},{"startTime":2344.404,"endTime":2350.128,"body":"Not like a chest, a what the fuck you call"},{"startTime":2344.404,"endTime":2350.128,"body":"it."},{"startTime":2350.128,"endTime":2352.11,"body":"Inclined dumbbell press."},{"startTime":2352.31,"endTime":2353.931,"body":"So there's that."},{"startTime":2355.513,"endTime":2357.374,"body":"I don't know, it's just the best stimulus"},{"startTime":2355.513,"endTime":2357.374,"body":"I've ever gotten."},{"startTime":2357.374,"endTime":2362.458,"body":"And actually a very short aside, for the"},{"startTime":2357.374,"endTime":2362.458,"body":"first time in my life, I..."},{"startTime":2363.099,"endTime":2363.819,"body":"Uh."},{"startTime":2364.04,"endTime":2370.181,"body":"I was doing a, it was low inclined"},{"startTime":2364.04,"endTime":2370.181,"body":"dumbbell, inclined press and the dumbbell"},{"startTime":2370.181,"endTime":2371.922,"body":"started like caving in on me."},{"startTime":2371.922,"endTime":2375.383,"body":"I was going to failure and I dropped it"},{"startTime":2371.922,"endTime":2375.383,"body":"and hit myself in the face with the"},{"startTime":2375.383,"endTime":2377.283,"body":"dumbbell for the first time in my life."},{"startTime":2377.463,"endTime":2381.305,"body":"Yeah, I for, I don't know, like eight days"},{"startTime":2377.463,"endTime":2381.305,"body":"ago or something like that."},{"startTime":2381.305,"endTime":2384.926,"body":"Fortunately, I was able to like get my,"},{"startTime":2381.305,"endTime":2384.926,"body":"you know, chin up a little bit."},{"startTime":2384.926,"endTime":2387.586,"body":"So it just like clipped me on the side of"},{"startTime":2384.926,"endTime":2387.586,"body":"the chin, but like I literally just"},{"startTime":2387.586,"endTime":2391.107,"body":"dropped the dumbbell on my face."},{"startTime":2391.107,"endTime":2391.743,"body":"Yeah."},{"startTime":2391.743,"endTime":2397.085,"body":"Yeah, so I've had similar situations occur"},{"startTime":2391.743,"endTime":2397.085,"body":"and instead of it drifting in, it actually"},{"startTime":2397.085,"endTime":2398.566,"body":"would drift out."},{"startTime":2398.566,"endTime":2400.086,"body":"And so I'd be like, well, there it goes."},{"startTime":2400.086,"endTime":2402.967,"body":"And I would just kind of like drop it and"},{"startTime":2400.086,"endTime":2402.967,"body":"then it would fall to the ground."},{"startTime":2402.967,"endTime":2405.408,"body":"So I mean, that is a really good point."},{"startTime":2405.449,"endTime":2409.41,"body":"I think if I'm being honest, part of my"},{"startTime":2405.449,"endTime":2409.41,"body":"decision-making process also had to do"},{"startTime":2409.41,"endTime":2415.353,"body":"with the dumbbell press being kind of like"},{"startTime":2409.41,"endTime":2415.353,"body":"a lengthened partial in its own right."},{"startTime":2415.453,"endTime":2417.286,"body":"In that, you know, if the chest."},{"startTime":2417.286,"endTime":2421.047,"body":"gets short when we ad duct and the arm"},{"startTime":2417.286,"endTime":2421.047,"body":"comes across the body."},{"startTime":2421.047,"endTime":2425.109,"body":"There isn't actually even a short position"},{"startTime":2421.047,"endTime":2425.109,"body":"to an inclined dumbbell press."},{"startTime":2425.109,"endTime":2429.13,"body":"It is length and partial, even if you do a"},{"startTime":2425.109,"endTime":2429.13,"body":"full range of motion rep."},{"startTime":2430.171,"endTime":2433.492,"body":"And so I like the more tension under"},{"startTime":2430.171,"endTime":2433.492,"body":"stretch."},{"startTime":2433.933,"endTime":2436.153,"body":"The cable is great, too, because you kind"},{"startTime":2433.933,"endTime":2436.153,"body":"of get both."},{"startTime":2436.153,"endTime":2439.955,"body":"You get the tension under stretch and then"},{"startTime":2436.153,"endTime":2439.955,"body":"you also get the contraction piece and you"},{"startTime":2439.955,"endTime":2442.056,"body":"can ad duct the arm across the body."},{"startTime":2442.056,"endTime":2445.697,"body":"So, man, maybe you've kind of convinced me"},{"startTime":2442.056,"endTime":2445.697,"body":"here."},{"startTime":2445.697,"endTime":2446.217,"body":"I."},{"startTime":2446.818,"endTime":2451.601,"body":"I, another one of these where I feel like"},{"startTime":2446.818,"endTime":2451.601,"body":"you can't go wrong in either one."},{"startTime":2452.762,"endTime":2459.148,"body":"But yeah, I feel like I may swap over to"},{"startTime":2452.762,"endTime":2459.148,"body":"the cables because I also think"},{"startTime":2459.148,"endTime":2465.313,"body":"sustainably long-term, you're looking at"},{"startTime":2459.148,"endTime":2465.313,"body":"better biomechanics and shoulder health"},{"startTime":2465.313,"endTime":2467.655,"body":"and stuff like that potentially with the"},{"startTime":2465.313,"endTime":2467.655,"body":"cables too."},{"startTime":2467.655,"endTime":2471.638,"body":"So yeah, I'll probably change my answer"},{"startTime":2467.655,"endTime":2471.638,"body":"there."},{"startTime":2471.638,"endTime":2472.358,"body":"Okay."},{"startTime":2474.06,"endTime":2476.261,"body":"The next one, we have two back movements."},{"startTime":2476.29,"endTime":2479.351,"body":"And I think that it's awesome that we both"},{"startTime":2476.29,"endTime":2479.351,"body":"chose two back movements."},{"startTime":2479.351,"endTime":2481.312,"body":"It doesn't surprise me because we're both"},{"startTime":2479.351,"endTime":2481.312,"body":"back guys."},{"startTime":2481.312,"endTime":2482.412,"body":"We love back."},{"startTime":2483.853,"endTime":2486.434,"body":"And I do think it's important to have two"},{"startTime":2483.853,"endTime":2486.434,"body":"back movements."},{"startTime":2486.594,"endTime":2490.415,"body":"So I feel like we can kind of talk about"},{"startTime":2486.594,"endTime":2490.415,"body":"them together instead of separately."},{"startTime":2491.916,"endTime":2496.138,"body":"But what I kind of, okay, first thing I"},{"startTime":2491.916,"endTime":2496.138,"body":"want to say about back training or lat"},{"startTime":2496.138,"endTime":2500.84,"body":"training, however you want to look at"},{"startTime":2496.138,"endTime":2500.84,"body":"that, is that people often will call it a"},{"startTime":2500.84,"endTime":2505.161,"body":"row or a pull down and they use a row to"},{"startTime":2500.84,"endTime":2505.161,"body":"discuss."},{"startTime":2505.226,"endTime":2510.768,"body":"horizontal pull line and they use a pull"},{"startTime":2505.226,"endTime":2510.768,"body":"down to discuss a vertical pull line."},{"startTime":2511.108,"endTime":2514.99,"body":"But it's important to understand that it's"},{"startTime":2511.108,"endTime":2514.99,"body":"just a spectrum."},{"startTime":2515.11,"endTime":2519.912,"body":"Like, what do you call it if it's in the"},{"startTime":2515.11,"endTime":2519.912,"body":"middle and your arm's at like a 45 degree"},{"startTime":2519.912,"endTime":2520.653,"body":"angle up, right?"},{"startTime":2520.653,"endTime":2522.013,"body":"Is that a pull down or is that a row?"},{"startTime":2522.013,"endTime":2522.774,"body":"Is that a high row?"},{"startTime":2522.774,"endTime":2524.154,"body":"Is that a low pull down?"},{"startTime":2525.135,"endTime":2526.215,"body":"So I don't..."},{"startTime":2526.375,"endTime":2527.516,"body":"a row down."},{"startTime":2528.116,"endTime":2529.256,"body":"Yeah, yeah, hell yeah."},{"startTime":2530.477,"endTime":2531.377,"body":"So..."},{"startTime":2531.786,"endTime":2537.287,"body":"I don't love the terminology of pull down"},{"startTime":2531.786,"endTime":2537.287,"body":"and row because it is just a spectrum of"},{"startTime":2537.287,"endTime":2540.808,"body":"what angle you're pulling on and then what"},{"startTime":2537.287,"endTime":2540.808,"body":"part of the back you wanna target as a"},{"startTime":2540.808,"endTime":2543.169,"body":"result of the angle that you're pulling"},{"startTime":2540.808,"endTime":2543.169,"body":"on."},{"startTime":2544.489,"endTime":2548.57,"body":"And so that's the first kind of caveat"},{"startTime":2544.489,"endTime":2548.57,"body":"that I wanna get out of the way here."},{"startTime":2549.05,"endTime":2556.352,"body":"But my first movement is what N1 would"},{"startTime":2549.05,"endTime":2556.352,"body":"originally have called a lumbar lat pull,"},{"startTime":2556.352,"endTime":2559.393,"body":"which would be arms slightly above"},{"startTime":2556.352,"endTime":2559.393,"body":"parallel."},{"startTime":2559.393,"endTime":2561.354,"body":"They've recently kind of adjusted"},{"startTime":2561.354,"endTime":2565.995,"body":"their approach to this where now lumbar is"},{"startTime":2561.354,"endTime":2565.995,"body":"a bit higher up."},{"startTime":2565.995,"endTime":2570.177,"body":"Like it would be the, the iliac, which is"},{"startTime":2565.995,"endTime":2570.177,"body":"the low lat, they now have you almost"},{"startTime":2570.177,"endTime":2571.398,"body":"directly overhead."},{"startTime":2571.398,"endTime":2576.64,"body":"Uh, whereas for lumbar, they have you kind"},{"startTime":2571.398,"endTime":2576.64,"body":"of where iliac used to be, which is arm at"},{"startTime":2577.2,"endTime":2579.221,"body":"45 to 60 degrees."},{"startTime":2579.221,"endTime":2583.202,"body":"Um, so I'm calling it lumbar."},{"startTime":2583.202,"endTime":2587.904,"body":"It's probably more of like a 45 degree arm"},{"startTime":2583.202,"endTime":2587.904,"body":"position."},{"startTime":2587.904,"endTime":2591.122,"body":"So that might be like a hybrid thoracic."},{"startTime":2591.122,"endTime":2595.345,"body":"Lumbar mix, but I really love this"},{"startTime":2591.122,"endTime":2595.345,"body":"movement that I do at home."},{"startTime":2595.345,"endTime":2600.049,"body":"I gets the best stimulus I've ever gotten"},{"startTime":2595.345,"endTime":2600.049,"body":"it's one arm at a time Which gives you the"},{"startTime":2600.049,"endTime":2603.812,"body":"freedom to ad duct across the body and get"},{"startTime":2600.049,"endTime":2603.812,"body":"the full stretch of the lat which you"},{"startTime":2603.812,"endTime":2606.774,"body":"can't do if you're Doing a bilateral"},{"startTime":2603.812,"endTime":2606.774,"body":"movement."},{"startTime":2606.774,"endTime":2611.578,"body":"So what I do is I set up in my functional"},{"startTime":2606.774,"endTime":2611.578,"body":"trainer I can set the height at whatever"},{"startTime":2611.578,"endTime":2616.182,"body":"height I want it to be I Kneel on the"},{"startTime":2611.578,"endTime":2616.182,"body":"bench with one leg."},{"startTime":2616.502,"endTime":2618.263,"body":"So say I'm using my right arm."},{"startTime":2618.264,"endTime":2620.498,"body":"I'll use my left knee on the bench"},{"startTime":2620.498,"endTime":2627.519,"body":"I'll brace against the bench with my left"},{"startTime":2620.498,"endTime":2627.519,"body":"hand, and then I'll pull with my right arm"},{"startTime":2627.519,"endTime":2629.9,"body":"while my right leg is planted."},{"startTime":2630.08,"endTime":2632.701,"body":"And the stability is insane."},{"startTime":2632.781,"endTime":2636.262,"body":"The stimulus is also insane."},{"startTime":2636.382,"endTime":2640.463,"body":"And it's literally my favorite back"},{"startTime":2636.382,"endTime":2640.463,"body":"movement that I've ever done."},{"startTime":2640.463,"endTime":2642.084,"body":"And the setup is easy too."},{"startTime":2642.084,"endTime":2646.825,"body":"So like one of the things that I don't"},{"startTime":2642.084,"endTime":2646.825,"body":"love about my Iliac pull down at home is"},{"startTime":2646.825,"endTime":2649.19,"body":"that I have to strap in with a seatbelt."},{"startTime":2649.19,"endTime":2653.551,"body":"and I have to weigh the bench down because"},{"startTime":2649.19,"endTime":2653.551,"body":"everything's pulling me from above."},{"startTime":2653.551,"endTime":2657.732,"body":"But when I do this lumbar movement, I"},{"startTime":2653.551,"endTime":2657.732,"body":"barely even need to weigh the bench down"},{"startTime":2657.732,"endTime":2661.034,"body":"at all because it's much more of a"},{"startTime":2657.732,"endTime":2661.034,"body":"horizontal or slightly elevated above"},{"startTime":2661.034,"endTime":2662.294,"body":"horizontal line of pull."},{"startTime":2662.294,"endTime":2665.135,"body":"And I don't have to wear a seatbelt"},{"startTime":2662.294,"endTime":2665.135,"body":"because I'm doing it one arm and I have"},{"startTime":2665.135,"endTime":2667.356,"body":"the other arm bracing for stability."},{"startTime":2667.756,"endTime":2671.637,"body":"Um, and so that is my first back movement."},{"startTime":2671.637,"endTime":2672.977,"body":"What do you have for yours?"},{"startTime":2674.068,"endTime":2680.749,"body":"So with this, I have the chest supported"},{"startTime":2674.068,"endTime":2680.749,"body":"bilateral pulldown, which is, you know,"},{"startTime":2680.749,"endTime":2684.49,"body":"like Brian said, it's not a straight"},{"startTime":2680.749,"endTime":2684.49,"body":"vertical pulldown, maybe a little bit"},{"startTime":2684.49,"endTime":2689.572,"body":"slightly more elevated than the 45, but"},{"startTime":2684.49,"endTime":2689.572,"body":"chest is against an adjustable bench or"},{"startTime":2689.572,"endTime":2695.174,"body":"the short bench using like a neutral grip,"},{"startTime":2689.572,"endTime":2695.174,"body":"you know, chest supported and kind of like"},{"startTime":2695.174,"endTime":2699.295,"body":"a high row, maybe a high row from with a"},{"startTime":2695.174,"endTime":2699.295,"body":"cable standpoint."},{"startTime":2699.835,"endTime":2702.284,"body":"Now here's the thing, I went back and"},{"startTime":2699.835,"endTime":2702.284,"body":"forth on this one hard."},{"startTime":2702.284,"endTime":2705.366,"body":"because the movement that you just"},{"startTime":2702.284,"endTime":2705.366,"body":"described, I love."},{"startTime":2705.366,"endTime":2711.43,"body":"We actually did that yesterday, we trained"},{"startTime":2705.366,"endTime":2711.43,"body":"back, and I love that movement."},{"startTime":2711.43,"endTime":2716.493,"body":"It is one of the best lat stimuluses I"},{"startTime":2711.43,"endTime":2716.493,"body":"feel like you can provide."},{"startTime":2718.034,"endTime":2724.499,"body":"The reason I kind of didn't go with it is,"},{"startTime":2718.034,"endTime":2724.499,"body":"more so I guess from a fear standpoint,"},{"startTime":2724.499,"endTime":2729.802,"body":"that maybe it's a little bit too localized"},{"startTime":2724.499,"endTime":2729.802,"body":"of a movement, whereas the high row is a"},{"startTime":2729.802,"endTime":2731.9,"body":"little bit going to be a little bit more"},{"startTime":2729.802,"endTime":2731.9,"body":"of a..."},{"startTime":2731.9,"endTime":2735.581,"body":"shotgun approach and because we're limited"},{"startTime":2731.9,"endTime":2735.581,"body":"in exercises."},{"startTime":2735.621,"endTime":2740.702,"body":"So full transparency, that was a little"},{"startTime":2735.621,"endTime":2740.702,"body":"bit of a fear decision."},{"startTime":2740.702,"endTime":2745.804,"body":"But I would say from an enjoyment"},{"startTime":2740.702,"endTime":2745.804,"body":"standpoint, I love that movement much more"},{"startTime":2745.804,"endTime":2749.245,"body":"so than the bilateral chest supported pull"},{"startTime":2745.804,"endTime":2749.245,"body":"down."},{"startTime":2749.245,"endTime":2753.786,"body":"But my, I guess I could say,"},{"startTime":2749.245,"endTime":2753.786,"body":"conservative-esque nature went with"},{"startTime":2753.786,"endTime":2757.647,"body":"something that would might have a grander"},{"startTime":2753.786,"endTime":2757.647,"body":"applicability."},{"startTime":2758.15,"endTime":2758.91,"body":"Yeah, that's fair."},{"startTime":2758.91,"endTime":2763.713,"body":"I wonder how much freedom we have in"},{"startTime":2758.91,"endTime":2763.713,"body":"variation on our movement."},{"startTime":2763.713,"endTime":2769.217,"body":"So what I mean by that is, like, when I do"},{"startTime":2763.713,"endTime":2769.217,"body":"this movement, I stop at my elbow at"},{"startTime":2769.217,"endTime":2772.819,"body":"midline, because it's a lumbar, lat"},{"startTime":2769.217,"endTime":2772.819,"body":"movement or whatever."},{"startTime":2773.68,"endTime":2778.123,"body":"But what if I just let my elbow come all"},{"startTime":2773.68,"endTime":2778.123,"body":"the way back and I went into scap"},{"startTime":2778.123,"endTime":2779.163,"body":"rotation?"},{"startTime":2779.404,"endTime":2782.506,"body":"It's the same fucking movement setup and"},{"startTime":2779.404,"endTime":2782.506,"body":"everything."},{"startTime":2782.546,"endTime":2787.249,"body":"Like, am I allowed to do that, or am I now"},{"startTime":2782.546,"endTime":2787.249,"body":"doing a different movement, and therefore"},{"startTime":2787.249,"endTime":2787.914,"body":"it's not"},{"startTime":2787.914,"endTime":2789.615,"body":"part of my 10, you know?"},{"startTime":2789.635,"endTime":2794.059,"body":"So this is where I think it gets a little"},{"startTime":2789.635,"endTime":2794.059,"body":"bit blurred, because if you then were to"},{"startTime":2794.059,"endTime":2798.823,"body":"take your arm and go into scap retraction,"},{"startTime":2794.059,"endTime":2798.823,"body":"now you've got more of the shotgun"},{"startTime":2798.823,"endTime":2802.325,"body":"approach with that movement where it can"},{"startTime":2798.823,"endTime":2802.325,"body":"be more lat specific or it can be more"},{"startTime":2802.325,"endTime":2807.289,"body":"like upper back and rotational specific."},{"startTime":2808.471,"endTime":2809.992,"body":"So yeah, I don't know the answer to that."},{"startTime":2809.992,"endTime":2813.455,"body":"I don't think we need to clarify, but if"},{"startTime":2809.992,"endTime":2813.455,"body":"there's more freedom there, then yeah,"},{"startTime":2813.455,"endTime":2816.217,"body":"that movement becomes a little bit more"},{"startTime":2813.455,"endTime":2816.217,"body":"widely applicable."},{"startTime":2817.714,"endTime":2821.297,"body":"All right, moving on to the second"},{"startTime":2817.714,"endTime":2821.297,"body":"movement."},{"startTime":2823.179,"endTime":2828.224,"body":"I put a wide-ish pull-down with D handles."},{"startTime":2828.645,"endTime":2834.59,"body":"And so this would be like, think about"},{"startTime":2828.645,"endTime":2834.59,"body":"maybe just outside shoulder width."},{"startTime":2834.651,"endTime":2838.835,"body":"So not quite as wide as you would be if"},{"startTime":2834.651,"endTime":2838.835,"body":"you were in like a standard old school lap"},{"startTime":2838.835,"endTime":2841.598,"body":"pull-down where your hands are super wide"},{"startTime":2838.835,"endTime":2841.598,"body":"on a straight bar."},{"startTime":2841.598,"endTime":2846.06,"body":"maybe like slightly inside of that, like"},{"startTime":2841.598,"endTime":2846.06,"body":"right before the bar starts to break or"},{"startTime":2846.06,"endTime":2846.66,"body":"turn."},{"startTime":2846.66,"endTime":2849.741,"body":"You know how in the straight bar, it has"},{"startTime":2846.66,"endTime":2849.741,"body":"that part of it where it begins to turn"},{"startTime":2849.741,"endTime":2850.561,"body":"down?"},{"startTime":2850.682,"endTime":2854.523,"body":"I would probably put the D handles on that"},{"startTime":2850.682,"endTime":2854.523,"body":"bar right at the point where it begins to"},{"startTime":2854.523,"endTime":2855.124,"body":"turn down."},{"startTime":2855.124,"endTime":2857.604,"body":"So it's slightly outside shoulder width."},{"startTime":2858.945,"endTime":2864.468,"body":"And then I like the D handles because my"},{"startTime":2858.945,"endTime":2864.468,"body":"plan is to do this more for like upper"},{"startTime":2864.468,"endTime":2865.528,"body":"back and rear delts."},{"startTime":2865.528,"endTime":2868.909,"body":"So I want to keep kind of a 45 degree"},{"startTime":2865.528,"endTime":2868.909,"body":"angle."},{"startTime":2869.506,"endTime":2873.328,"body":"on my hands and on my elbow position as I"},{"startTime":2869.506,"endTime":2873.328,"body":"pull down."},{"startTime":2873.529,"endTime":2879.132,"body":"And then I would be doing this in the lap"},{"startTime":2873.529,"endTime":2879.132,"body":"pull down setup with the thigh pads."},{"startTime":2879.373,"endTime":2882.115,"body":"And that's something I don't have access"},{"startTime":2879.373,"endTime":2882.115,"body":"to in my home gym."},{"startTime":2882.115,"endTime":2887.739,"body":"So I'm now in wishful thinking land or"},{"startTime":2882.115,"endTime":2887.739,"body":"Brian joins a commercial gym land or"},{"startTime":2887.739,"endTime":2889.419,"body":"upgrades his home gym."},{"startTime":2890.18,"endTime":2894.904,"body":"But either way, that would be my other"},{"startTime":2890.18,"endTime":2894.904,"body":"movement because the first movement I have"},{"startTime":2894.904,"endTime":2897.825,"body":"is more of a horizontal line of pull."},{"startTime":2898.41,"endTime":2901.751,"body":"and it's single arm, which allows me that"},{"startTime":2898.41,"endTime":2901.751,"body":"ability to ad duct."},{"startTime":2901.751,"endTime":2906.214,"body":"Like I mentioned, the second movement is a"},{"startTime":2901.751,"endTime":2906.214,"body":"bit wider, meaning it's kind of like a"},{"startTime":2906.214,"endTime":2908.495,"body":"wide to narrow line of pull."},{"startTime":2908.915,"endTime":2913.278,"body":"So you're not going to be able to get that"},{"startTime":2908.915,"endTime":2913.278,"body":"same stretch across the body that you can"},{"startTime":2913.278,"endTime":2914.719,"body":"get in the first movement."},{"startTime":2914.719,"endTime":2918.901,"body":"But because of the rotation of the hands"},{"startTime":2914.719,"endTime":2918.901,"body":"and the elbow position, you're going to"},{"startTime":2918.901,"endTime":2923.364,"body":"get a little bit more upper back and rear"},{"startTime":2918.901,"endTime":2923.364,"body":"delt than you're going to in the more"},{"startTime":2923.364,"endTime":2927.225,"body":"neutral grip lumbar pull from my first"},{"startTime":2923.364,"endTime":2927.225,"body":"back exercise."},{"startTime":2927.604,"endTime":2928.574,"body":"So what do you got?"},{"startTime":2929.056,"endTime":2929.436,"body":"Love it."},{"startTime":2929.436,"endTime":2933.698,"body":"So before I jump into mine, I have a"},{"startTime":2929.436,"endTime":2933.698,"body":"little hack that we literally did these"},{"startTime":2933.698,"endTime":2935.739,"body":"exercises, this exercise yesterday too."},{"startTime":2935.739,"endTime":2939.1,"body":"So like the two exercises you picked, we"},{"startTime":2935.739,"endTime":2939.1,"body":"both did yesterday in training."},{"startTime":2940.201,"endTime":2944.983,"body":"One of the downsides of using the D"},{"startTime":2940.201,"endTime":2944.983,"body":"handles and you're just looping around the"},{"startTime":2944.983,"endTime":2948.224,"body":"straight bar is they can kind of slide"},{"startTime":2944.983,"endTime":2948.224,"body":"around a little bit."},{"startTime":2948.224,"endTime":2952.666,"body":"If you just twist the D handles, it will"},{"startTime":2948.224,"endTime":2952.666,"body":"like, they're not locking in there, but it"},{"startTime":2952.666,"endTime":2955.574,"body":"will provide a little bit extra like"},{"startTime":2952.666,"endTime":2955.574,"body":"friction."},{"startTime":2955.574,"endTime":2955.872,"body":"Mm-hmm."},{"startTime":2955.872,"endTime":2960.359,"body":"to the barbell or to the bar so they're"},{"startTime":2955.872,"endTime":2960.359,"body":"not as prone to like sliding around."},{"startTime":2960.359,"endTime":2963.444,"body":"You literally just twist them and then put"},{"startTime":2960.359,"endTime":2963.444,"body":"the pressure on them."},{"startTime":2963.444,"endTime":2966.188,"body":"So that I learned yesterday and I was"},{"startTime":2963.444,"endTime":2966.188,"body":"like, this is so simple."},{"startTime":2966.188,"endTime":2968.311,"body":"I feel so dumb for never doing this."},{"startTime":2968.334,"endTime":2972.336,"body":"in reality, I think in a perfect world,"},{"startTime":2968.334,"endTime":2972.336,"body":"what I would do is I would have a prime"},{"startTime":2972.336,"endTime":2976.178,"body":"spreader bar and then I would use the"},{"startTime":2972.336,"endTime":2976.178,"body":"prime rotate handles."},{"startTime":2976.178,"endTime":2978.338,"body":"So then they're locked in place."},{"startTime":2979.039,"endTime":2980.099,"body":"You don't have to worry about it."},{"startTime":2980.099,"endTime":2983.321,"body":"You can use them as D handles and turn"},{"startTime":2980.099,"endTime":2983.321,"body":"your hand wherever you want."},{"startTime":2983.321,"endTime":2987.162,"body":"You don't have to worry about straps or"},{"startTime":2983.321,"endTime":2987.162,"body":"VersaGrips or anything like that."},{"startTime":2987.162,"endTime":2990.904,"body":"So the D handle over the straight bar is a"},{"startTime":2987.162,"endTime":2990.904,"body":"hack, so to speak."},{"startTime":2991.044,"endTime":2995.45,"body":"The perfect world is the spreader bar with"},{"startTime":2991.044,"endTime":2995.45,"body":"the prime rotate handles and..."},{"startTime":2995.45,"endTime":2998.084,"body":"It's the same movement, it's just much"},{"startTime":2995.45,"endTime":2998.084,"body":"more comfortable."},{"startTime":2998.528,"endTime":2999.148,"body":"Yep."},{"startTime":2999.329,"endTime":3001.491,"body":"And what I love here is the movement."},{"startTime":3001.491,"endTime":3005.255,"body":"I chose, uh, a chest supported upper back"},{"startTime":3001.491,"endTime":3005.255,"body":"row."},{"startTime":3005.876,"endTime":3011.218,"body":"In my mind, the Perfect World, it is the"},{"startTime":3005.876,"endTime":3011.218,"body":"Prime, you know, chest supported seated"},{"startTime":3011.218,"endTime":3011.998,"body":"row."},{"startTime":3012.258,"endTime":3017.06,"body":"I've used many different versions like Gym"},{"startTime":3012.258,"endTime":3017.06,"body":"80 makes a really, really good one that"},{"startTime":3017.06,"endTime":3019.081,"body":"they both have rotational handles."},{"startTime":3019.081,"endTime":3026.204,"body":"I've used one that was an old pre-core or"},{"startTime":3019.081,"endTime":3026.204,"body":"a Karyon setup as well where you can, you"},{"startTime":3026.204,"endTime":3029.286,"body":"know, round the shoulders over the chest"},{"startTime":3026.204,"endTime":3029.286,"body":"pad a little bit."},{"startTime":3029.286,"endTime":3031.267,"body":"There's degrees of freedom at the wrist."},{"startTime":3031.267,"endTime":3032.907,"body":"So you can use like a semi."},{"startTime":3033.876,"endTime":3038.002,"body":"semi pronated position and then we have a"},{"startTime":3033.876,"endTime":3038.002,"body":"chest supported row."},{"startTime":3038.002,"endTime":3043.65,"body":"Now what I love here is Brian and I"},{"startTime":3038.002,"endTime":3043.65,"body":"effectively chose two kind of identical"},{"startTime":3043.65,"endTime":3044.631,"body":"movements."},{"startTime":3044.716,"endTime":3049.038,"body":"the one that I chose being chest"},{"startTime":3044.716,"endTime":3049.038,"body":"supported, but the movement path is"},{"startTime":3049.038,"endTime":3050.498,"body":"practically the same."},{"startTime":3050.598,"endTime":3056.281,"body":"With the way that you set it up, Brian, is"},{"startTime":3050.598,"endTime":3056.281,"body":"you're leaned back a little bit, right, in"},{"startTime":3056.281,"endTime":3061.363,"body":"that kind of scapular pulling motion,"},{"startTime":3056.281,"endTime":3061.363,"body":"whereas mine is I'm a little bit more"},{"startTime":3061.363,"endTime":3065.305,"body":"leaned forward with a chest supported, but"},{"startTime":3061.363,"endTime":3065.305,"body":"still rowing pretty much in that same"},{"startTime":3065.305,"endTime":3069.754,"body":"identical line of row, per se."},{"startTime":3069.754,"endTime":3071.334,"body":"Yeah, yeah, no, totally."},{"startTime":3071.334,"endTime":3074.795,"body":"And we both had one movement that was"},{"startTime":3071.334,"endTime":3074.795,"body":"vertical-ish and one movement that was"},{"startTime":3074.795,"endTime":3076.115,"body":"horizontal-ish."},{"startTime":3076.555,"endTime":3078.196,"body":"So yeah, we pretty much..."},{"startTime":3078.436,"endTime":3082.797,"body":"I mean, you can't go wrong if you find a"},{"startTime":3078.436,"endTime":3082.797,"body":"vertical-ish movement and a horizontal-ish"},{"startTime":3082.797,"endTime":3088.019,"body":"movement that you connect with and works"},{"startTime":3082.797,"endTime":3088.019,"body":"well for you, and one of them has a more"},{"startTime":3088.019,"endTime":3092.68,"body":"neutral grip and one of them has a more"},{"startTime":3088.019,"endTime":3092.68,"body":"semi-pronated grip."},{"startTime":3093.2,"endTime":3095.961,"body":"You basically cover the entire back that"},{"startTime":3093.2,"endTime":3095.961,"body":"way."},{"startTime":3096.301,"endTime":3098.601,"body":"All right."},{"startTime":3098.601,"endTime":3099.234,"body":"We got..."},{"startTime":3099.234,"endTime":3100.854,"body":"four to go here."},{"startTime":3102.415,"endTime":3107.217,"body":"Yeah, we both chose the same one for"},{"startTime":3102.415,"endTime":3107.217,"body":"number seven, which is our one kind of"},{"startTime":3107.217,"endTime":3109.578,"body":"lateral delt slash shoulder movement."},{"startTime":3109.978,"endTime":3112.899,"body":"It's a behind the back dual cable lateral"},{"startTime":3109.978,"endTime":3112.899,"body":"raise."},{"startTime":3112.899,"endTime":3115.96,"body":"Now this could be, it doesn't have to be"},{"startTime":3112.899,"endTime":3115.96,"body":"dual."},{"startTime":3116.141,"endTime":3118.902,"body":"I was torn between dual or single arm."},{"startTime":3118.902,"endTime":3123.044,"body":"I think if I'm pushed, I'm actually gonna"},{"startTime":3118.902,"endTime":3123.044,"body":"choose single arm because it allows you to"},{"startTime":3123.044,"endTime":3126.545,"body":"get a little bit more of a stretch behind"},{"startTime":3123.044,"endTime":3126.545,"body":"your body and allows you to line things up"},{"startTime":3126.545,"endTime":3128.065,"body":"just a little bit better."},{"startTime":3128.386,"endTime":3132.428,"body":"You wrote a cuffed version of the above"},{"startTime":3128.386,"endTime":3132.428,"body":"and yeah, mine's cuffed as well."},{"startTime":3132.648,"endTime":3134.969,"body":"I just don't wear the cuffs around my"},{"startTime":3132.648,"endTime":3134.969,"body":"wrists."},{"startTime":3134.969,"endTime":3139.832,"body":"I grip the cuffs in my hand because I like"},{"startTime":3134.969,"endTime":3139.832,"body":"a longer moment arm."},{"startTime":3140.032,"endTime":3142.954,"body":"And honestly, the moment arm increases"},{"startTime":3140.032,"endTime":3142.954,"body":"three inches."},{"startTime":3142.954,"endTime":3148.196,"body":"It's not the end of the world, but I do"},{"startTime":3142.954,"endTime":3148.196,"body":"enjoy holding the cuffs in my hand."},{"startTime":3148.196,"endTime":3150.958,"body":"So it is cuffed, but it's kind of gripped"},{"startTime":3148.196,"endTime":3150.958,"body":"as well."},{"startTime":3151.838,"endTime":3155.18,"body":"I've heard Cass talk enough about how"},{"startTime":3151.838,"endTime":3155.18,"body":"important it is to have that tactile"},{"startTime":3155.18,"endTime":3157.63,"body":"reminder in your hand of gripping"},{"startTime":3155.18,"endTime":3157.63,"body":"something."},{"startTime":3157.63,"endTime":3160.791,"body":"So to me, that makes sense over putting it"},{"startTime":3157.63,"endTime":3160.791,"body":"on the wrist."},{"startTime":3160.791,"endTime":3165.493,"body":"Although I've done both and the stimulus"},{"startTime":3160.791,"endTime":3165.493,"body":"that I feel like I'm getting from both is"},{"startTime":3165.573,"endTime":3166.633,"body":"basically the same."},{"startTime":3166.633,"endTime":3171.595,"body":"So I can't say that personally, it would"},{"startTime":3166.633,"endTime":3171.595,"body":"make that much of a difference to me."},{"startTime":3172.456,"endTime":3173.156,"body":"What do you think?"},{"startTime":3173.156,"endTime":3173.896,"body":"Would you grip it?"},{"startTime":3173.896,"endTime":3174.897,"body":"Would it be on your wrist?"},{"startTime":3174.897,"endTime":3176.877,"body":"And are you doing single arm or dual?"},{"startTime":3177.908,"endTime":3181.509,"body":"So I have you know the note that I put"},{"startTime":3177.908,"endTime":3181.509,"body":"cuffed unilateral version."},{"startTime":3181.509,"endTime":3186.932,"body":"So yeah, I'm doing unilateral version What"},{"startTime":3181.509,"endTime":3186.932,"body":"I actually do is I like to put the cuff"},{"startTime":3186.932,"endTime":3191.554,"body":"kind of down around like the base of my"},{"startTime":3186.932,"endTime":3191.554,"body":"wrist So like at my hand a little bit, you"},{"startTime":3191.554,"endTime":3192.595,"body":"know, like over the palm."},{"startTime":3192.595,"endTime":3195.736,"body":"So I wear it like a little bit wider I"},{"startTime":3192.595,"endTime":3195.736,"body":"don't make the cuff tight."},{"startTime":3195.856,"endTime":3201.199,"body":"But then what I also do is I will use a"},{"startTime":3195.856,"endTime":3201.199,"body":"What the fuck are these things called a D"},{"startTime":3201.199,"endTime":3203.439,"body":"handle in my hand?"},{"startTime":3203.56,"endTime":3205.041,"body":"with it not attached to anything."},{"startTime":3205.041,"endTime":3207.043,"body":"So I like that."},{"startTime":3207.043,"endTime":3208.745,"body":"I don't like it in my hand, like free"},{"startTime":3207.043,"endTime":3208.745,"body":"floating."},{"startTime":3208.745,"endTime":3212.288,"body":"I still want to grip on something, but all"},{"startTime":3208.745,"endTime":3212.288,"body":"the weight is attached to pretty much like"},{"startTime":3212.288,"endTime":3214.63,"body":"the base of my palm or wrist."},{"startTime":3214.851,"endTime":3215.992,"body":"And I don't wear it tight."},{"startTime":3215.992,"endTime":3220.535,"body":"I wear it loosely so I can get it a little"},{"startTime":3215.992,"endTime":3220.535,"body":"bit wider around like my hand position."},{"startTime":3220.786,"endTime":3221.066,"body":"Yep."},{"startTime":3221.066,"endTime":3221.866,"body":"Totally."},{"startTime":3222.006,"endTime":3225.048,"body":"I like the D handle gripping without it"},{"startTime":3222.006,"endTime":3225.048,"body":"actually being connected to the cable"},{"startTime":3225.048,"endTime":3225.609,"body":"piece as well."},{"startTime":3225.609,"endTime":3226.789,"body":"That's also super solid."},{"startTime":3226.789,"endTime":3228.45,"body":"So no argument there."},{"startTime":3228.891,"endTime":3232.873,"body":"Um, moving on to our next movement, we"},{"startTime":3228.891,"endTime":3232.873,"body":"both agreed on number eight, which is"},{"startTime":3232.873,"endTime":3233.813,"body":"dips."},{"startTime":3233.954,"endTime":3239.717,"body":"My rationale for choosing dips here is"},{"startTime":3233.954,"endTime":3239.717,"body":"that we have a slightly incline chest"},{"startTime":3239.717,"endTime":3241.058,"body":"pressing movement."},{"startTime":3241.518,"endTime":3247.001,"body":"Um, in number four, where we both chose"},{"startTime":3241.518,"endTime":3247.001,"body":"like an inclined cable chest press."},{"startTime":3247.39,"endTime":3250.352,"body":"So dips allow you to train more of the"},{"startTime":3247.39,"endTime":3250.352,"body":"costal pack, which is going to be the"},{"startTime":3250.352,"endTime":3251.592,"body":"lower pack region."},{"startTime":3251.592,"endTime":3256.516,"body":"And then also the dual benefit is that I'm"},{"startTime":3251.592,"endTime":3256.516,"body":"not going to waste an entire movement in"},{"startTime":3256.516,"endTime":3261.018,"body":"my 10 for the rest of my life on an"},{"startTime":3256.516,"endTime":3261.018,"body":"isolation tricep exercise."},{"startTime":3261.019,"endTime":3264.801,"body":"And so dips give you incredible tricep"},{"startTime":3261.019,"endTime":3264.801,"body":"stimulus."},{"startTime":3264.801,"endTime":3268.604,"body":"And based on the way you orient your body,"},{"startTime":3264.801,"endTime":3268.604,"body":"you can lean forward and get a little more"},{"startTime":3268.604,"endTime":3272.006,"body":"chest or you can stay a little more"},{"startTime":3268.604,"endTime":3272.006,"body":"upright and get a little more tricep, but"},{"startTime":3272.006,"endTime":3274.108,"body":"we're really talking about small margins"},{"startTime":3272.006,"endTime":3274.108,"body":"here."},{"startTime":3274.108,"endTime":3275.989,"body":"Either way, you're going to get a ton of"},{"startTime":3274.108,"endTime":3275.989,"body":"lower chest."},{"startTime":3275.989,"endTime":3277.354,"body":"You're going to get a ton of"},{"startTime":3277.354,"endTime":3279.917,"body":"tricep and you're gonna get a bunch of"},{"startTime":3277.354,"endTime":3279.917,"body":"front delt."},{"startTime":3279.917,"endTime":3283.341,"body":"So I feel very, very confident in dips."},{"startTime":3283.341,"endTime":3286.545,"body":"I think if I, like when I was going"},{"startTime":3283.341,"endTime":3286.545,"body":"through this list, the one I had the most"},{"startTime":3286.545,"endTime":3290.35,"body":"conviction about of all of them was dips"},{"startTime":3286.545,"endTime":3290.35,"body":"and it was like no argument."},{"startTime":3291.511,"endTime":3295.056,"body":"I mean, everything you just said is"},{"startTime":3291.511,"endTime":3295.056,"body":"verbatim, exactly how I felt."},{"startTime":3296.579,"endTime":3296.79,"body":"Yep."},{"startTime":3296.79,"endTime":3297.551,"body":"Number nine."},{"startTime":3297.551,"endTime":3303.234,"body":"So we both chose a bicep movement and I"},{"startTime":3297.551,"endTime":3303.234,"body":"was actually unsure if I was gonna choose"},{"startTime":3303.234,"endTime":3303.934,"body":"a bicep movement."},{"startTime":3303.934,"endTime":3308.917,"body":"I still to this moment am not entirely"},{"startTime":3303.934,"endTime":3308.917,"body":"sure that choosing a bicep movement is"},{"startTime":3308.917,"endTime":3315.301,"body":"absolutely necessary and part of me feels"},{"startTime":3308.917,"endTime":3315.301,"body":"like, you know, I went the majority of my"},{"startTime":3315.301,"endTime":3319.723,"body":"training career up until, well, all right,"},{"startTime":3315.301,"endTime":3319.723,"body":"here, let's backtrack."},{"startTime":3319.743,"endTime":3322.605,"body":"I didn't train arms at all in the first"},{"startTime":3319.743,"endTime":3322.605,"body":"three or four years."},{"startTime":3322.605,"endTime":3324.525,"body":"I only did compound movements."},{"startTime":3324.746,"endTime":3329.228,"body":"Then I got into max OT and bro split"},{"startTime":3324.746,"endTime":3329.228,"body":"training in 2000."},{"startTime":3330.109,"endTime":3333.53,"body":"And I trained arms up until 2009."},{"startTime":3335.011,"endTime":3338.893,"body":"And then I didn't train arms at all"},{"startTime":3335.011,"endTime":3338.893,"body":"between 2010 and 2016."},{"startTime":3339.534,"endTime":3341.895,"body":"Like literally no direct arm work."},{"startTime":3342.696,"endTime":3345.137,"body":"And then I started training them again"},{"startTime":3342.696,"endTime":3345.137,"body":"after that."},{"startTime":3345.437,"endTime":3350.2,"body":"And I literally don't think I could say"},{"startTime":3345.437,"endTime":3350.2,"body":"with any conviction that my arms were any"},{"startTime":3350.2,"endTime":3353.642,"body":"better or any worse or had any noticeable"},{"startTime":3350.2,"endTime":3353.642,"body":"change."},{"startTime":3353.642,"endTime":3356.203,"body":"from training them or not training them."},{"startTime":3356.364,"endTime":3363.95,"body":"And so I still feel conflicted about"},{"startTime":3356.364,"endTime":3363.95,"body":"including a bicep movement in here, but I"},{"startTime":3363.95,"endTime":3365.791,"body":"did and I'm gonna own it."},{"startTime":3365.791,"endTime":3374.559,"body":"So my bicep movement is a face-away cable"},{"startTime":3365.791,"endTime":3374.559,"body":"curl and I am doing that with dual arm,"},{"startTime":3374.559,"endTime":3375.799,"body":"single arm."},{"startTime":3375.88,"endTime":3379.723,"body":"I think if I was pushed, I would probably"},{"startTime":3375.88,"endTime":3379.723,"body":"say single arm because it's gonna be a"},{"startTime":3379.723,"endTime":3383.43,"body":"little bit easier on the shoulder joint"},{"startTime":3379.723,"endTime":3383.43,"body":"and allow you to line things up."},{"startTime":3383.43,"endTime":3384.931,"body":"a little bit better."},{"startTime":3385.492,"endTime":3388.314,"body":"I like that the face away gives you the"},{"startTime":3385.492,"endTime":3388.314,"body":"stretch."},{"startTime":3388.515,"endTime":3394.322,"body":"And so I noticed that yours is a"},{"startTime":3388.515,"endTime":3394.322,"body":"unilateral cable bicep curl, but you put"},{"startTime":3394.322,"endTime":3397.065,"body":"in parentheses facing the cables."},{"startTime":3397.065,"endTime":3399.868,"body":"So you're looking at more of a short"},{"startTime":3397.065,"endTime":3399.868,"body":"overload bicep movement."},{"startTime":3399.868,"endTime":3401.729,"body":"So explain."},{"startTime":3402.664,"endTime":3405.706,"body":"I just find I can get a better stimulus"},{"startTime":3402.664,"endTime":3405.706,"body":"out of it."},{"startTime":3406.647,"endTime":3411.772,"body":"And I guess I should say the way that I do"},{"startTime":3406.647,"endTime":3411.772,"body":"it, I stand on a step so that at the"},{"startTime":3411.772,"endTime":3414.035,"body":"lengthened, I'm not bottoming it out."},{"startTime":3414.035,"endTime":3416.597,"body":"So there is still some tension there."},{"startTime":3416.597,"endTime":3420.22,"body":"It's not going to be nearly as much as if"},{"startTime":3416.597,"endTime":3420.22,"body":"you were facing away."},{"startTime":3421.502,"endTime":3425.426,"body":"I just find it's the best connection that"},{"startTime":3421.502,"endTime":3425.426,"body":"I get to the bicep."},{"startTime":3425.426,"endTime":3427.727,"body":"I love the face-away cable curls, but"},{"startTime":3425.426,"endTime":3427.727,"body":"it..."},{"startTime":3428.416,"endTime":3432.958,"body":"I just can't say that I got like a very,"},{"startTime":3428.416,"endTime":3432.958,"body":"very good stimulus on them."},{"startTime":3433.218,"endTime":3438.701,"body":"Um, and the, I just, it just works for me"},{"startTime":3433.218,"endTime":3438.701,"body":"really, really well."},{"startTime":3438.701,"endTime":3439.321,"body":"I line it up."},{"startTime":3439.321,"endTime":3441.402,"body":"Well, I'm very strong in it."},{"startTime":3441.402,"endTime":3445.704,"body":"And that's another one, uh, that, that I"},{"startTime":3441.402,"endTime":3445.704,"body":"think is it's just, it just makes sense."},{"startTime":3445.704,"endTime":3447.785,"body":"And it's kind of like a, Hey, do this for"},{"startTime":3445.704,"endTime":3447.785,"body":"you."},{"startTime":3447.785,"endTime":3448.586,"body":"It's not broken."},{"startTime":3448.586,"endTime":3450.527,"body":"Like don't try and fix it sort of thing."},{"startTime":3450.527,"endTime":3452.607,"body":"So that's why I chose that exercise."},{"startTime":3452.798,"endTime":3458.347,"body":"Have you tried the face away cable curl"},{"startTime":3452.798,"endTime":3458.347,"body":"with your tricep resting on like a"},{"startTime":3458.347,"endTime":3460.449,"body":"preacher bench type setup?"},{"startTime":3461.156,"endTime":3468.322,"body":"I have tried it with dumbbell, but never"},{"startTime":3461.156,"endTime":3468.322,"body":"with, or no, that it's essentially a"},{"startTime":3468.322,"endTime":3469.083,"body":"preacher curl."},{"startTime":3469.083,"endTime":3472.425,"body":"It's a unilateral preacher curl, pretty"},{"startTime":3469.083,"endTime":3472.425,"body":"much, or no."},{"startTime":3473.086,"endTime":3474.165,"body":"Oh, facing away."},{"startTime":3474.165,"endTime":3478.328,"body":"think about how, you know, Cass has those,"},{"startTime":3474.165,"endTime":3478.328,"body":"those little wings that go on the incline"},{"startTime":3478.328,"endTime":3479.85,"body":"bench that kind of stick out."},{"startTime":3479.85,"endTime":3480.991,"body":"Have you seen those?"},{"startTime":3480.991,"endTime":3484.934,"body":"So you can do a face away curl, but you"},{"startTime":3480.991,"endTime":3484.934,"body":"can also have your tricep supported as you"},{"startTime":3484.934,"endTime":3486.395,"body":"would in a preacher curl."},{"startTime":3486.896,"endTime":3488.857,"body":"So that's kind of what I'm envisioning."},{"startTime":3489.738,"endTime":3491.5,"body":"I've never, I don't, I've tried them."},{"startTime":3491.5,"endTime":3492.22,"body":"I don't have them."},{"startTime":3492.22,"endTime":3493.381,"body":"I don't own them."},{"startTime":3494.282,"endTime":3498.362,"body":"But, but that for sure, having that"},{"startTime":3494.282,"endTime":3498.362,"body":"humorous supported there."},{"startTime":3498.362,"endTime":3502.428,"body":"and then doing the face away curl, you get"},{"startTime":3498.362,"endTime":3502.428,"body":"the benefit of the stretch that you get"},{"startTime":3502.428,"endTime":3507.054,"body":"from the preacher curl and you're so"},{"startTime":3502.428,"endTime":3507.054,"body":"supported that you can really go to high,"},{"startTime":3507.054,"endTime":3512.122,"body":"high elements of failure without feeling"},{"startTime":3507.054,"endTime":3512.122,"body":"like your elbow is coming forward, which I"},{"startTime":3512.122,"endTime":3515.145,"body":"think happens a lot as you approach"},{"startTime":3512.122,"endTime":3515.145,"body":"failure in a face away curl."},{"startTime":3515.696,"endTime":3517.916,"body":"And one thing I'm so glad you put that up."},{"startTime":3517.916,"endTime":3521.577,"body":"One of the cues I give myself of why I"},{"startTime":3517.916,"endTime":3521.577,"body":"like that, the cable, the unilateral one"},{"startTime":3521.577,"endTime":3527.639,"body":"that I chose so much, I flare my lat and"},{"startTime":3521.577,"endTime":3527.639,"body":"shove my elbow, my tricep into the lat."},{"startTime":3527.639,"endTime":3533.761,"body":"So I can use my lat as a little bit of a"},{"startTime":3527.639,"endTime":3533.761,"body":"support there and like a haptic cueing of"},{"startTime":3533.761,"endTime":3538.063,"body":"like keep this connection here and that"},{"startTime":3533.761,"endTime":3538.063,"body":"helps prevent me from like, bringing the"},{"startTime":3538.063,"endTime":3539.483,"body":"elbow forward there."},{"startTime":3540.943,"endTime":3541.127,"body":"Yep."},{"startTime":3541.127,"endTime":3546.711,"body":"do a similar thing by doing my face away"},{"startTime":3541.127,"endTime":3546.711,"body":"curls on an incline bench and I pin my arm"},{"startTime":3546.711,"endTime":3548.772,"body":"against the back of the incline bench."},{"startTime":3548.772,"endTime":3552.795,"body":"And so it would be way better if I had the"},{"startTime":3548.772,"endTime":3552.795,"body":"little wings that pop out for sure."},{"startTime":3552.795,"endTime":3557.078,"body":"But without the wings, I think the, uh,"},{"startTime":3552.795,"endTime":3557.078,"body":"the pinning of the arm against the bench"},{"startTime":3557.078,"endTime":3560.28,"body":"provides that, like you said, kind of"},{"startTime":3557.078,"endTime":3560.28,"body":"haptic sensation."},{"startTime":3560.28,"endTime":3563.443,"body":"So, um, cool final movement."},{"startTime":3563.443,"endTime":3565.644,"body":"And this is one where you actually went"},{"startTime":3563.443,"endTime":3565.644,"body":"with"},{"startTime":3567.954,"endTime":3569.075,"body":"Refused to train abs."},{"startTime":3569.075,"endTime":3569.715,"body":"No, that's wrong."},{"startTime":3569.715,"endTime":3570.856,"body":"I don't refuse to train abs."},{"startTime":3570.856,"endTime":3575.881,"body":"I just do them very rarely So I can't say"},{"startTime":3570.856,"endTime":3575.881,"body":"that I think they're an important thing"},{"startTime":3575.881,"endTime":3579.003,"body":"for me to train for the rest of my life"},{"startTime":3575.881,"endTime":3579.003,"body":"because I literally haven't Made them a"},{"startTime":3579.003,"endTime":3585.269,"body":"consistent part of my training for at"},{"startTime":3579.003,"endTime":3585.269,"body":"least five years at this point so I Was"},{"startTime":3585.269,"endTime":3591.995,"body":"conflicted here as well but with the whole"},{"startTime":3585.269,"endTime":3591.995,"body":"body of work of the first nine movements I"},{"startTime":3591.995,"endTime":3594.997,"body":"Thought it was important to have something"},{"startTime":3591.995,"endTime":3594.997,"body":"explosive"},{"startTime":3595.654,"endTime":3597.815,"body":"And this could be controversial."},{"startTime":3597.815,"endTime":3601.017,"body":"I could see people being like, well, if"},{"startTime":3597.815,"endTime":3601.017,"body":"it's hypertrophy training, like what's the"},{"startTime":3601.017,"endTime":3602.517,"body":"point, blah, blah."},{"startTime":3602.918,"endTime":3606.7,"body":"I actually think there is a little bit of"},{"startTime":3602.918,"endTime":3606.7,"body":"hypertrophy benefit to doing something"},{"startTime":3606.7,"endTime":3610.402,"body":"like I put, which would be a hang power"},{"startTime":3606.7,"endTime":3610.402,"body":"snatch or a hang high pull."},{"startTime":3611.182,"endTime":3615.865,"body":"And that would be more in the region of"},{"startTime":3611.182,"endTime":3615.865,"body":"upper trap and upper back."},{"startTime":3616.105,"endTime":3619.747,"body":"And you know, you and I did CrossFit for a"},{"startTime":3616.105,"endTime":3619.747,"body":"number of years."},{"startTime":3620.007,"endTime":3623.969,"body":"And if there's one part of my body that I"},{"startTime":3620.007,"endTime":3623.969,"body":"think is not."},{"startTime":3624.21,"endTime":3629.654,"body":"at the level that it was when we were"},{"startTime":3624.21,"endTime":3629.654,"body":"cross fitting, it's probably my upper and"},{"startTime":3629.654,"endTime":3633.397,"body":"mid traps from doing all the Olympic"},{"startTime":3629.654,"endTime":3633.397,"body":"lifting."},{"startTime":3633.898,"endTime":3638.001,"body":"So I do think it has some applicability to"},{"startTime":3633.898,"endTime":3638.001,"body":"hypertrophy, and I think it has"},{"startTime":3638.001,"endTime":3643.166,"body":"applicability to longevity because being"},{"startTime":3638.001,"endTime":3643.166,"body":"able to jump under load is going to"},{"startTime":3643.166,"endTime":3647.369,"body":"increase just your body's resiliency over"},{"startTime":3643.166,"endTime":3647.369,"body":"time."},{"startTime":3647.369,"endTime":3652.478,"body":"And so I actually feel pretty good about"},{"startTime":3647.369,"endTime":3652.478,"body":"hang power snatch slash hang high pole."},{"startTime":3652.478,"endTime":3657.003,"body":"where you're starting with the bar at mid"},{"startTime":3652.478,"endTime":3657.003,"body":"thigh or just above the knee, you're"},{"startTime":3657.003,"endTime":3661.168,"body":"ramping up through hip extension, meaning"},{"startTime":3657.003,"endTime":3661.168,"body":"you're also getting a little bit of that"},{"startTime":3661.168,"endTime":3664.511,"body":"hamstring and glute activation in there as"},{"startTime":3661.168,"endTime":3664.511,"body":"you get going."},{"startTime":3664.572,"endTime":3669.077,"body":"And then as you pull, you're getting the"},{"startTime":3664.572,"endTime":3669.077,"body":"upper back and the traps in there."},{"startTime":3669.077,"endTime":3671.68,"body":"So I feel pretty good about that one."},{"startTime":3671.68,"endTime":3673.401,"body":"And you went with the ab wheel."},{"startTime":3674.196,"endTime":3674.936,"body":"Yeah."},{"startTime":3676.417,"endTime":3678.217,"body":"I kind of just had a placeholder, right?"},{"startTime":3678.217,"endTime":3681.959,"body":"We covered pretty much the nine where we"},{"startTime":3678.217,"endTime":3681.959,"body":"really agreed on things."},{"startTime":3682.339,"endTime":3686.201,"body":"I, and I was just like, yeah, okay, I'll"},{"startTime":3682.339,"endTime":3686.201,"body":"put an AB."},{"startTime":3686.201,"endTime":3688.482,"body":"It was kind of like, do I do, do I do"},{"startTime":3686.201,"endTime":3688.482,"body":"calves?"},{"startTime":3688.482,"endTime":3689.202,"body":"No."},{"startTime":3689.202,"endTime":3690.323,"body":"Do I do abs?"},{"startTime":3690.323,"endTime":3693.584,"body":"And I thought, what is the best bang for"},{"startTime":3690.323,"endTime":3693.584,"body":"your buck that the AB wheel is going to be"},{"startTime":3693.584,"endTime":3695.665,"body":"lengthened, you know, lengthened bias."},{"startTime":3695.665,"endTime":3697.986,"body":"You get the stretch, you get the"},{"startTime":3695.665,"endTime":3697.986,"body":"contraction."},{"startTime":3698.446,"endTime":3700.867,"body":"That's, that's why I went with that one."},{"startTime":3701.32,"endTime":3706.424,"body":"I will take one little aside that if I, I"},{"startTime":3701.32,"endTime":3706.424,"body":"wanted to say this and then we kind of"},{"startTime":3706.424,"endTime":3712.87,"body":"moved on, if I didn't go with the bicep"},{"startTime":3706.424,"endTime":3712.87,"body":"exercise, I would have went with weighted"},{"startTime":3712.87,"endTime":3713.831,"body":"chin ups."},{"startTime":3714.786,"endTime":3718.368,"body":"Yeah, so that was my also my other"},{"startTime":3714.786,"endTime":3718.368,"body":"consideration is we mean we already had"},{"startTime":3718.368,"endTime":3721.97,"body":"two back movements But if you were to go"},{"startTime":3718.368,"endTime":3721.97,"body":"with a weighted chin up, which was the one"},{"startTime":3721.97,"endTime":3726.232,"body":"I was gonna choose as well instead of the"},{"startTime":3721.97,"endTime":3726.232,"body":"bicep exercise You do get a ton of bicep"},{"startTime":3726.232,"endTime":3730.935,"body":"stimulus, but it also gives you the dual"},{"startTime":3726.232,"endTime":3730.935,"body":"benefit of getting More upper back and"},{"startTime":3730.935,"endTime":3735.898,"body":"dealt and stuff like that So I fully am on"},{"startTime":3730.935,"endTime":3735.898,"body":"board with you and I still feel like I"},{"startTime":3735.898,"endTime":3738.88,"body":"said conflicted about the bicep movement"},{"startTime":3735.898,"endTime":3738.88,"body":"and I definitely would Have gone with"},{"startTime":3738.88,"endTime":3742.062,"body":"weighted chins as the replacement there as"},{"startTime":3738.88,"endTime":3742.062,"body":"well"},{"startTime":3744.673,"endTime":3748.357,"body":"Yeah, so I mean this was a very fun"},{"startTime":3744.673,"endTime":3748.357,"body":"episode and I'm glad I finally got to use"},{"startTime":3748.357,"endTime":3749.839,"body":"that document that I put together."},{"startTime":3749.839,"endTime":3753.162,"body":"I'm like I'm gonna use this at some point"},{"startTime":3749.839,"endTime":3753.162,"body":"and then it just like fucked off into the"},{"startTime":3753.162,"endTime":3754.583,"body":"depths of my notion."},{"startTime":3755.184,"endTime":3757.927,"body":"But this was very, very fun."},{"startTime":3757.927,"endTime":3762.174,"body":"I even had this idea around putting"},{"startTime":3757.927,"endTime":3762.174,"body":"together a program together with this."},{"startTime":3762.174,"endTime":3766.936,"body":"Dude, when we went through this list,"},{"startTime":3762.174,"endTime":3766.936,"body":"there's like a small part of me that"},{"startTime":3766.936,"endTime":3770.697,"body":"almost wants to do this program, like"},{"startTime":3766.936,"endTime":3770.697,"body":"these 10 exercises."},{"startTime":3770.758,"endTime":3779.562,"body":"And so I think what I'm gonna do is when I"},{"startTime":3770.758,"endTime":3779.562,"body":"start ramping up cardio in the spring or"},{"startTime":3779.562,"endTime":3783.103,"body":"whatever it is, I might just design a"},{"startTime":3779.562,"endTime":3783.103,"body":"program around this."},{"startTime":3783.103,"endTime":3786.985,"body":"And it's probably gonna be a two times a"},{"startTime":3783.103,"endTime":3786.985,"body":"week full body program, and it's probably"},{"startTime":3786.985,"endTime":3787.71,"body":"gonna be."},{"startTime":3787.71,"endTime":3792.252,"body":"these 10 exercises with five on one day"},{"startTime":3787.71,"endTime":3792.252,"body":"and five on another day."},{"startTime":3792.672,"endTime":3798.356,"body":"And honestly, I'm kind of excited by the"},{"startTime":3792.672,"endTime":3798.356,"body":"prospect of putting into implementation"},{"startTime":3798.356,"endTime":3800.837,"body":"this thing that we created here today."},{"startTime":3802.298,"endTime":3808.322,"body":"So yeah, it's cool, because when I get"},{"startTime":3802.298,"endTime":3808.322,"body":"into the cardio, I always have this sense"},{"startTime":3808.322,"endTime":3812.144,"body":"of, oh, I'm leaving gains on the table or"},{"startTime":3808.322,"endTime":3812.144,"body":"training's gonna be so boring now because"},{"startTime":3812.144,"endTime":3813.565,"body":"it's not my priority."},{"startTime":3813.565,"endTime":3815.225,"body":"And I feel like by doing this,"},{"startTime":3815.258,"endTime":3817.899,"body":"it adds like this experimental approach to"},{"startTime":3815.258,"endTime":3817.899,"body":"it."},{"startTime":3817.899,"endTime":3820.701,"body":"So I think I'm gonna like do a Instagram"},{"startTime":3817.899,"endTime":3820.701,"body":"post about it."},{"startTime":3820.701,"endTime":3825.565,"body":"I'm gonna be like, these are the movements"},{"startTime":3820.701,"endTime":3825.565,"body":"that we talked about on this episode and"},{"startTime":3825.565,"endTime":3830.068,"body":"I'm gonna be implementing it in practice"},{"startTime":3825.565,"endTime":3830.068,"body":"for the next four to six months, whatever"},{"startTime":3830.068,"endTime":3830.848,"body":"it is."},{"startTime":3830.908,"endTime":3832.709,"body":"And, you know, see what happens."},{"startTime":3833.44,"endTime":3835.902,"body":"Yep, yeah, I think that could be really"},{"startTime":3833.44,"endTime":3835.902,"body":"cool."},{"startTime":3835.902,"endTime":3837.903,"body":"Hopefully that comes to fruition."},{"startTime":3837.903,"endTime":3840.606,"body":"I would love to have some more"},{"startTime":3837.903,"endTime":3840.606,"body":"conversations around that, but yeah, I"},{"startTime":3840.606,"endTime":3842.187,"body":"think this was a really, really cool"},{"startTime":3840.606,"endTime":3842.187,"body":"episode."},{"startTime":3842.187,"endTime":3844.008,"body":"I'm very glad we did it."},{"startTime":3844.008,"endTime":3849.233,"body":"So big ups to the question asker from last"},{"startTime":3844.008,"endTime":3849.233,"body":"week who asked us this question because"},{"startTime":3849.233,"endTime":3851.755,"body":"it's turned into a very, very cool"},{"startTime":3849.233,"endTime":3851.755,"body":"episode."},{"startTime":3854.157,"endTime":3856.959,"body":"Anything else on the back end of this one"},{"startTime":3854.157,"endTime":3856.959,"body":"you wanna add, Brian?"},{"startTime":3857.01,"endTime":3857.931,"body":"Nah, dude."},{"startTime":3858.655,"endTime":3862.385,"body":"Yeah, next week we'll cover your blood"},{"startTime":3858.655,"endTime":3862.385,"body":"work, I guess, and see what else comes up."},{"startTime":3862.936,"endTime":3863.417,"body":"Perfect."},{"startTime":3863.417,"endTime":3864.119,"body":"Sounds good."},{"startTime":3864.119,"endTime":3866.265,"body":"As always guys, thank you for listening."},{"startTime":3866.265,"endTime":3868.79,"body":"Brian and I will talk to you next week."}]}