{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":27.18,"endTime":28.18,"body":"Me"},{"speaker":"[aaron_straker]","startTime":28.62,"endTime":29.62,"body":"quick,"},{"speaker":"[aaron_straker]","startTime":31.56,"endTime":32.68,"body":"six, thirty, five,"},{"speaker":"[aaron_straker]","startTime":33.74,"endTime":34.74,"body":"six,"},{"speaker":"[aaron_straker]","startTime":37.22,"endTime":38.22,"body":"fourteen."},{"speaker":"[aaron_straker]","startTime":45.739999999999995,"endTime":46.739999999999995,"body":"Go."},{"speaker":"[aaron_straker]","startTime":49.64,"endTime":52.84,"body":"what's up, guys, Happy Tuesday. welcome back to another episode of each"},{"speaker":"[aaron_straker]","startTime":53.0,"endTime":57.24,"body":"train. Prosper today's Brin myself. We' going to talk a little about some"},{"speaker":"[aaron_straker]","startTime":57.4,"endTime":61.88,"body":"upcoming strength cycle design for the end of Bris Di. A little bit about"},{"speaker":"[aaron_straker]","startTime":62.12,"endTime":66.28,"body":"training specialization cycles that as your training age increases, the"},{"speaker":"[aaron_straker]","startTime":66.44,"endTime":72.36,"body":"amount of time you allocate to achieving a goal or a or tangible progress"},{"speaker":"[aaron_straker]","startTime":72.44,"endTime":76.12,"body":"with certain part of your physie strength adaptationttera, may take a little"},{"speaker":"[aaron_straker]","startTime":76.2,"endTime":79.4,"body":"bit longer before diving into these things, Brian. What's the latest with"},{"speaker":"[aaron_straker]","startTime":79.02000000000001,"endTime":80.02000000000001,"body":"you?"},{"speaker":"[bryan_boorstein]","startTime":80.604,"endTime":84.76400000000001,"body":"Well, I'm looking at myself in this, Uh, this video as it's looking back at"},{"speaker":"[bryan_boorstein]","startTime":84.844,"endTime":89.884,"body":"me and I feel really small right now, and in fact I am small right now,"},{"speaker":"[bryan_boorstein]","startTime":90.124,"endTime":94.844,"body":"because I just waited in this morning at the leanest that I've been since"},{"speaker":"[bryan_boorstein]","startTime":95.084,"endTime":98.524,"body":"Uh, two thousand fifteen. So was a hundred and eighty three point four"},{"speaker":"[bryan_boorstein]","startTime":98.844,"endTime":103.244,"body":"pounds, And this comes two days after I was a hundred and eighty six point"},{"speaker":"[bryan_boorstein]","startTime":103.484,"endTime":108.444,"body":"six. So it's a three point two pound drop in two days, and I like knew this"},{"speaker":"[bryan_boorstein]","startTime":108.604,"endTime":111.564,"body":"was coming for whatever reason, like I've been talking about in my stories,"},{"speaker":"[bryan_boorstein]","startTime":111.424,"endTime":112.424,"body":"right? So"},{"speaker":"[bryan_boorstein]","startTime":113.244,"endTime":114.524,"body":"I dropped my calories"},{"speaker":"[bryan_boorstein]","startTime":115.964,"endTime":119.244,"body":"from about twenty six, twenty seven hundred calorie average to like twenty"},{"speaker":"[bryan_boorstein]","startTime":119.404,"endTime":123.964,"body":"three hundred average, like six or seven days ago. and since the day that I"},{"speaker":"[bryan_boorstein]","startTime":124.124,"endTime":128.60399999999998,"body":"dropped them, the scale increased every single day. It went all the way"},{"speaker":"[bryan_boorstein]","startTime":128.764,"endTime":132.124,"body":"from one eighty, three point six to one, eighty, six, point six, three"},{"speaker":"[bryan_boorstein]","startTime":132.284,"endTime":136.60399999999998,"body":"pounds in six days every day, linearly like half a pound every day and was"},{"speaker":"[bryan_boorstein]","startTime":136.684,"endTime":140.524,"body":"like What is going on like? I really hope that my I, I don't need like"},{"speaker":"[bryan_boorstein]","startTime":140.60399999999998,"endTime":143.48399999999998,"body":"nineteen hundred calories and really twenty three hundred calories as a"},{"speaker":"[bryan_boorstein]","startTime":143.48399999999998,"endTime":148.04399999999998,"body":"surplus or whatever, But I trusted the signs that I was hungry"},{"speaker":"[bryan_boorstein]","startTime":149.404,"endTime":151.324,"body":"that I had low motivation. That"},{"speaker":"[bryan_boorstein]","startTime":152.44400000000002,"endTime":156.284,"body":"I felt like I was in a deficit and I just trusted this for a whole week,"},{"speaker":"[bryan_boorstein]","startTime":156.684,"endTime":160.924,"body":"and then suddenly it was a two pound loss yesterday and then another"},{"speaker":"[bryan_boorstein]","startTime":160.844,"endTime":162.284,"body":"another pound lost today. So"},{"speaker":"[bryan_boorstein]","startTime":163.564,"endTime":166.684,"body":"I feel slightly vindicated. I feel relieved."},{"speaker":"[bryan_boorstein]","startTime":168.044,"endTime":172.364,"body":"And um, I think that everything is on track for me to do what I talked"},{"speaker":"[bryan_boorstein]","startTime":172.524,"endTime":177.564,"body":"about last episode, which was kind of eat up into my photo shoot and"},{"speaker":"[bryan_boorstein]","startTime":178.604,"endTime":182.444,"body":"my plan, as long as the scale doesn't do anything crazy on me, or even if"},{"speaker":"[bryan_boorstein]","startTime":182.444,"endTime":185.804,"body":"it does, I might still do this because I feel like I'm close at this point."},{"speaker":"[bryan_boorstein]","startTime":186.204,"endTime":190.524,"body":"Uh, but I'm going to just add thirty to fifty carbs each day for four to"},{"speaker":"[bryan_boorstein]","startTime":190.604,"endTime":194.604,"body":"five days, and that would essentially put me at like five hundred ith carbs"},{"speaker":"[bryan_boorstein]","startTime":194.764,"endTime":199.404,"body":"the day before the photo shoot. Gonna do my absolute best not to have fat."},{"speaker":"[bryan_boorstein]","startTime":199.564,"endTime":203.484,"body":"Come with that, because that was the problem a year ago when I loaded for"},{"speaker":"[bryan_boorstein]","startTime":203.564,"endTime":209.084,"body":"my photo shoot. Is I? um, I went into it with the best intentions of trying"},{"speaker":"[bryan_boorstein]","startTime":209.324,"endTime":214.364,"body":"to just do it with carbs, but you know a little butter in my rice here or"},{"speaker":"[bryan_boorstein]","startTime":214.524,"endTime":218.444,"body":"like something there, and you know, maybe two percent milk with my cereal"},{"speaker":"[bryan_boorstein]","startTime":218.764,"endTime":221.644,"body":"instead of skim milk. And before I know it, it was like"},{"speaker":"[bryan_boorstein]","startTime":222.844,"endTime":227.564,"body":"not all carves that I was, I was surpassing with and I felt like I. I"},{"speaker":"[bryan_boorstein]","startTime":227.644,"endTime":232.204,"body":"looked a little watery and not in. Like not very full in in the places that"},{"speaker":"[bryan_boorstein]","startTime":232.284,"endTime":235.644,"body":"I wanted to be. so for whatever it's worth, Um, I'm going to try and do it"},{"speaker":"[bryan_boorstein]","startTime":235.724,"endTime":240.444,"body":"a little bit better this time. and uh, that's pretty much the update. Now."},{"speaker":"[bryan_boorstein]","startTime":240.524,"endTime":245.644,"body":"I'm just really excited to get back to eating in a I guess progressively"},{"speaker":"[bryan_boorstein]","startTime":246.124,"endTime":248.844,"body":"increasing manner starting on Thursday, which is in two days."},{"speaker":"[aaron_straker]","startTime":248.76,"endTime":252.6,"body":"Yeah, that's exciting. Superir. one question I have for you, how much"},{"speaker":"[aaron_straker]","startTime":252.92,"endTime":258.28,"body":"variation is there in your day to day of like food selection like last four,"},{"speaker":"[aaron_straker]","startTime":258.18,"endTime":259.18,"body":"five days."},{"speaker":"[bryan_boorstein]","startTime":259.48400000000004,"endTime":264.204,"body":"Yeah, not any until dinner. Um, so I literally eat the exact same things"},{"speaker":"[bryan_boorstein]","startTime":264.284,"endTime":268.124,"body":"like. I just copied my nutrition log every day until dinner time, and then"},{"speaker":"[bryan_boorstein]","startTime":268.204,"endTime":273.48400000000004,"body":"I write in something new. Um, so dinner has been varied? Uh,"},{"speaker":"[bryan_boorstein]","startTime":275.724,"endTime":278.044,"body":"I, I don't really know what to say other than that, like I, I've been"},{"speaker":"[bryan_boorstein]","startTime":278.124,"endTime":281.404,"body":"focusing on the macros and not on. like the electrolyes that it might"},{"speaker":"[bryan_boorstein]","startTime":281.304,"endTime":282.304,"body":"contain, and"},{"speaker":"[aaron_straker]","startTime":282.26,"endTime":283.26,"body":"Oh, yeah, that's"},{"speaker":"[bryan_boorstein]","startTime":282.364,"endTime":285.724,"body":"things like that and you know or like, Like the, you know, there's a lot of"},{"speaker":"[bryan_boorstein]","startTime":285.804,"endTime":289.004,"body":"salt in this and maybe less than that or whatever. Like. I've just really"},{"speaker":"[bryan_boorstein]","startTime":289.164,"endTime":292.604,"body":"been focusing on keeping the macros where I want them to be, and given that"},{"speaker":"[bryan_boorstein]","startTime":292.764,"endTime":296.044,"body":"the first part of the day is the same all the time, that pretty much means"},{"speaker":"[bryan_boorstein]","startTime":296.124,"endTime":298.124,"body":"that my dinner macros are also"},{"speaker":"[bryan_boorstein]","startTime":299.164,"endTime":302.764,"body":"in line, similar the same. I mean, I might replace a little fat with little"},{"speaker":"[bryan_boorstein]","startTime":302.844,"endTime":304.444,"body":"carbs, Uh, depending on the night, but"},{"speaker":"[aaron_straker]","startTime":304.42,"endTime":305.42,"body":"gota"},{"speaker":"[bryan_boorstein]","startTime":304.524,"endTime":306.604,"body":"mostly you know, the the clooric totals the same."},{"speaker":"[aaron_straker]","startTime":306.94,"endTime":307.94,"body":"understood."},{"speaker":"[aaron_straker]","startTime":308.68,"endTime":313.0,"body":"and then uh, training wise, Have you noticed like the drop off this week in"},{"speaker":"[aaron_straker]","startTime":313.24,"endTime":315.72,"body":"raps or anything like that Of those still hold and strong."},{"speaker":"[bryan_boorstein]","startTime":315.724,"endTime":319.884,"body":"No, it's a good question. Yeah, yesterday I did my pendulum, and uh"},{"speaker":"[bryan_boorstein]","startTime":320.124,"endTime":323.484,"body":"pendulum was the past few weeks. I've been kind of oscillating between"},{"speaker":"[bryan_boorstein]","startTime":323.644,"endTime":329.084,"body":"seven and eight reps with three plates, and uh yesterday I got nine and"},{"speaker":"[bryan_boorstein]","startTime":329.244,"endTime":333.724,"body":"then I also added the first exercise I do is leg extensions before the"},{"speaker":"[bryan_boorstein]","startTime":333.724,"endTime":339.484,"body":"pendulum, and I added a pound to each set and I added a rep. This is the"},{"speaker":"[bryan_boorstein]","startTime":339.564,"endTime":343.004,"body":"first time in four weeks that I didn't just add a pound and then match"},{"speaker":"[bryan_boorstein]","startTime":343.164,"endTime":347.084,"body":"reps, but I added a pound and added a rep. Um, so there's more improvement"},{"speaker":"[bryan_boorstein]","startTime":347.244,"endTime":350.604,"body":"on both movements that I've made in you know, five weeks or something like"},{"speaker":"[bryan_boorstein]","startTime":350.684,"endTime":356.204,"body":"that. So uh, that stuff's go going well. Chest is the only muscle group"},{"speaker":"[bryan_boorstein]","startTime":356.524,"endTime":359.564,"body":"that I've lost strength on and this is exactly what happened in my last"},{"speaker":"[bryan_boorstein]","startTime":359.724,"endTime":364.444,"body":"diet. to Um. My dumbbell fly press, which is my kind of metric movement for"},{"speaker":"[bryan_boorstein]","startTime":364.524,"endTime":366.764,"body":"chest, you know, throughout the last six plus months"},{"speaker":"[bryan_boorstein]","startTime":368.524,"endTime":372.684,"body":"in off Seaason, I was hitting it, Uh, eighty five for ten and uh,"},{"speaker":"[bryan_boorstein]","startTime":373.804,"endTime":378.124,"body":"I was able to sustain nine for most of the diet, and then last week it"},{"speaker":"[bryan_boorstein]","startTime":378.204,"endTime":384.204,"body":"dropped to eight. Uh, so I've lost two reps on fly press. I've lost Uh a"},{"speaker":"[bryan_boorstein]","startTime":384.284,"endTime":387.324,"body":"rep on Cline press, which follows fly press."},{"speaker":"[bryan_boorstein]","startTime":388.844,"endTime":393.244,"body":"Ah, and I think I lost a wrap on weighted pushups, which I thought was odd"},{"speaker":"[bryan_boorstein]","startTime":393.484,"endTime":397.564,"body":"because I weigh less, but I'm sure there was just that increased fatigue"},{"speaker":"[bryan_boorstein]","startTime":397.644,"endTime":400.204,"body":"from the prior movements and I don't really think too much about it. But"},{"speaker":"[bryan_boorstein]","startTime":400.284,"endTime":403.644,"body":"yeah, chest overall is just the first thing to go for me. For whatever"},{"speaker":"[bryan_boorstein]","startTime":403.964,"endTime":407.804,"body":"reason, I just always lose strength there. and then you know, actuallyx,"},{"speaker":"[bryan_boorstein]","startTime":408.524,"endTime":414.124,"body":"axeally loaded, Uh, lower body movements, Uh, specifically quad ones. I"},{"speaker":"[bryan_boorstein]","startTime":414.204,"endTime":419.564,"body":"tend to to lose quickly, or at least noticeably. Uh, like when I used to"},{"speaker":"[bryan_boorstein]","startTime":419.564,"endTime":424.604,"body":"back squat, I would always be weaker as I would get smaller. Uh, you know,"},{"speaker":"[bryan_boorstein]","startTime":424.684,"endTime":427.964,"body":"just having less mass to come out of the hole with and stuff like that, but"},{"speaker":"[bryan_boorstein]","startTime":428.204,"endTime":431.244,"body":"with the machine based stuff like with my hack press machine with the"},{"speaker":"[bryan_boorstein]","startTime":431.244,"endTime":435.564,"body":"pendulum and the leg extension and stuff. it's been you know business as"},{"speaker":"[bryan_boorstein]","startTime":435.544,"endTime":436.544,"body":"usual, So"},{"speaker":"[bryan_boorstein]","startTime":437.484,"endTime":441.164,"body":"pretty pretty happy about that. Um, Already, Els, are feeling a little"},{"speaker":"[bryan_boorstein]","startTime":441.244,"endTime":444.604,"body":"heavier Like I would say. I have actually haven't. I'm upset with myself"},{"speaker":"[bryan_boorstein]","startTime":444.764,"endTime":448.524,"body":"because I actually haven't followed like a very, Um. Brian, programming"},{"speaker":"[bryan_boorstein]","startTime":448.764,"endTime":451.724,"body":"style with my r. d, ls, like I did four or five weeks of"},{"speaker":"[bryan_boorstein]","startTime":452.844,"endTime":455.964,"body":"um, straight bar hit banded, and then I was like You know what, I'm going"},{"speaker":"[bryan_boorstein]","startTime":456.044,"endTime":458.844,"body":"to try trap bars, So then I did like four or five weeks of Like trap barht"},{"speaker":"[bryan_boorstein]","startTime":459.004,"endTime":462.444,"body":"banded, And then this this last week I went back to straight bar again And"},{"speaker":"[bryan_boorstein]","startTime":462.604,"endTime":466.364,"body":"so I'm just kinda like I don't know whether I'm losing strength or not on"},{"speaker":"[bryan_boorstein]","startTime":466.444,"endTime":469.404,"body":"arty elsels, like I probably am, which is probably why I. I keep changing"},{"speaker":"[bryan_boorstein]","startTime":469.564,"endTime":472.204,"body":"movements because I'm like. Oh, that felt really hard. I don't want to do"},{"speaker":"[bryan_boorstein]","startTime":472.224,"endTime":473.224,"body":"that. um,"},{"speaker":"[bryan_boorstein]","startTime":474.124,"endTime":479.164,"body":"but uh, but yeah, man, it's you know. training motivation is low, and this"},{"speaker":"[bryan_boorstein]","startTime":479.244,"endTime":483.004,"body":"is the at least at least before training once you get into training and I"},{"speaker":"[bryan_boorstein]","startTime":483.084,"endTime":487.564,"body":"do like my warm upsets and stuff like I'm I'm good to go, But like the"},{"speaker":"[bryan_boorstein]","startTime":487.724,"endTime":491.644,"body":"morning driving Bryce into school and then kinda like sipping on my element"},{"speaker":"[bryan_boorstein]","startTime":491.964,"endTime":495.884,"body":"thing, and like mentally preparing for the session. I just like. I'm just"},{"speaker":"[bryan_boorstein]","startTime":495.884,"endTime":498.844,"body":"kind of like. Oh, like I could take a rest day day and I could just get"},{"speaker":"[bryan_boorstein]","startTime":499.004,"endTime":503.324,"body":"extra steps in, and I kinda like start negotiating in my head a little bit."},{"speaker":"[bryan_boorstein]","startTime":503.644,"endTime":506.444,"body":"And those are things that like I never. during the off season when I'm"},{"speaker":"[bryan_boorstein]","startTime":506.604,"endTime":509.804,"body":"fully fed. I'm like Yes, I get to go to the gym. This is awesome. You know,"},{"speaker":"[bryan_boorstein]","startTime":510.124,"endTime":514.524,"body":"so I think I even mentioned this on the last episode that when I"},{"speaker":"[bryan_boorstein]","startTime":516.204,"endTime":520.604,"body":"start feeling diet fatigue, it's not like I'm like, really, really hungry"},{"speaker":"[bryan_boorstein]","startTime":520.844,"endTime":525.7239999999999,"body":"or really weak, or that my training is really impacted And it's it's just"},{"speaker":"[bryan_boorstein]","startTime":525.884,"endTime":528.764,"body":"motivation And that's what happens to me too, when I'm at the end of a"},{"speaker":"[bryan_boorstein]","startTime":528.764,"endTime":531.7239999999999,"body":"messocycle and I know it's a deal week. it's like I'm getting weaker and"},{"speaker":"[bryan_boorstein]","startTime":531.7239999999999,"endTime":534.844,"body":"I'm like. Well fok. I need to delo, nowcause, I'm getting weaker. It's just"},{"speaker":"[bryan_boorstein]","startTime":534.924,"endTime":537.724,"body":"like I don't really want to go to the gym right now, like I've been beating"},{"speaker":"[bryan_boorstein]","startTime":537.884,"endTime":541.884,"body":"it for like six to eight weeks. I think I need to take a step back and and"},{"speaker":"[bryan_boorstein]","startTime":541.964,"endTime":546.284,"body":"do a deload. So for me it's always mental before it's physical and I think"},{"speaker":"[bryan_boorstein]","startTime":546.364,"endTime":550.364,"body":"if I get to the point that it's physical then I've gone further than I"},{"speaker":"[bryan_boorstein]","startTime":550.504,"endTime":551.504,"body":"usually go. You know,"},{"speaker":"[aaron_straker]","startTime":551.0,"endTime":555.16,"body":"Yeah, then you know, it's kind of time. it's you're we' warranted a deload or"},{"speaker":"[aaron_straker]","startTime":554.98,"endTime":555.98,"body":"something like that."},{"speaker":"[bryan_boorstein]","startTime":555.744,"endTime":556.744,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":556.2,"endTime":562.04,"body":"Um, one thing I notice at the end of my diet when I, the. What? how I realize"},{"speaker":"[aaron_straker]","startTime":562.28,"endTime":565.64,"body":"I had that fatigue? I'm one of those people. I don't know why. I just like"},{"speaker":"[aaron_straker]","startTime":565.72,"endTime":567.32,"body":"run up the steps all the time. I like"},{"speaker":"[bryan_boorstein]","startTime":567.024,"endTime":568.024,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":567.4,"endTime":570.76,"body":"bounce up the steps, you know, and I found myself just kind of like slowly,"},{"speaker":"[aaron_straker]","startTime":570.92,"endTime":574.6,"body":"like mopping up the steps. and like my legs felt a little heavy And then it"},{"speaker":"[aaron_straker]","startTime":574.6,"endTime":578.68,"body":"was like Well, literally, One of those days I feel the diet fatigue like I"},{"speaker":"[aaron_straker]","startTime":578.76,"endTime":583.24,"body":"am. I'm like moving up the steps. I got a slower pace. I'm n, not even"},{"speaker":"[aaron_straker]","startTime":583.32,"endTime":586.52,"body":"crossing my mind to like run up them normally and I was like I can feel my"},{"speaker":"[aaron_straker]","startTime":586.6,"endTime":590.36,"body":"legs feel a little heavy like I can feel it. Um. but that was really the only"},{"speaker":"[aaron_straker]","startTime":590.6,"endTime":594.44,"body":"time that I felt at Uh, this, this ma, the most recent time, and that's I"},{"speaker":"[aaron_straker]","startTime":594.44,"endTime":595.48,"body":"don't know. I think when you,"},{"speaker":"[aaron_straker]","startTime":596.6,"endTime":599.48,"body":"when you can load a lot of vegetables, when you know how to play the game"},{"speaker":"[aaron_straker]","startTime":599.64,"endTime":604.28,"body":"when you are really uh, invested in the outcome and you know, kind of shift"},{"speaker":"[aaron_straker]","startTime":604.52,"endTime":607.88,"body":"that perception or that identity. If you are, it just become much. you know"},{"speaker":"[aaron_straker]","startTime":607.96,"endTime":611.8,"body":"easier now. But like, like everything else, you are going to run into that"},{"speaker":"[aaron_straker]","startTime":612.28,"endTime":614.2,"body":"um. physiological response And"},{"speaker":"[bryan_boorstein]","startTime":614.144,"endTime":615.144,"body":"eventually,"},{"speaker":"[aaron_straker]","startTime":614.28,"endTime":617.48,"body":"that's mo. More manifest in in a different way and different people."},{"speaker":"[bryan_boorstein]","startTime":618.124,"endTime":621.324,"body":"yeah, uh, the running of the stairs thing is really interesting because I"},{"speaker":"[bryan_boorstein]","startTime":621.484,"endTime":624.364,"body":"actually think that both hills and stairs"},{"speaker":"[bryan_boorstein]","startTime":625.404,"endTime":630.204,"body":"are way more cumbersome to walk up them at any point in life. Whether I'm"},{"speaker":"[bryan_boorstein]","startTime":630.284,"endTime":634.524,"body":"like fully fed, dieted in a wheelchair Like it doesn't really matter. Like"},{"speaker":"[bryan_boorstein]","startTime":634.684,"endTime":639.724,"body":"going up a hill slowly or upstairs slowly. It just drains me like I would"},{"speaker":"[bryan_boorstein]","startTime":639.964,"endTime":644.364,"body":"so much rather bound up that thing. get to the top and be like Whoo. That's"},{"speaker":"[bryan_boorstein]","startTime":644.444,"endTime":647.324,"body":"a good one, you know, and then just kind of like to keep going. So,"},{"speaker":"[aaron_straker]","startTime":648.46,"endTime":649.46,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":648.844,"endTime":651.804,"body":"yeah, that's it's funny. Others have just made me think of that. and then"},{"speaker":"[bryan_boorstein]","startTime":648.844,"endTime":651.804,"body":"yeah, that's it's funny. Others have just made me think of that. and then"},{"speaker":"[bryan_boorstein]","startTime":651.964,"endTime":655.564,"body":"I, also another thing I thought of is you know Steve Hall, the revived"},{"speaker":"[bryan_boorstein]","startTime":651.964,"endTime":655.564,"body":"I, also another thing I thought of is you know Steve Hall, the revived"},{"speaker":"[bryan_boorstein]","startTime":655.724,"endTime":659.164,"body":"stronger guy. He was just talking about how he's been diying this whole"},{"speaker":"[bryan_boorstein]","startTime":655.724,"endTime":659.164,"body":"stronger guy. He was just talking about how he's been diying this whole"},{"speaker":"[bryan_boorstein]","startTime":659.244,"endTime":662.604,"body":"time, and he's in contest shape right now. He's been dining on twenty six"},{"speaker":"[bryan_boorstein]","startTime":659.244,"endTime":662.604,"body":"time, and he's in contest shape right now. He's been dining on twenty six"},{"speaker":"[bryan_boorstein]","startTime":662.764,"endTime":665.404,"body":"to twenty eight hundred calories on his low days."},{"speaker":"[bryan_boorstein]","startTime":662.764,"endTime":665.404,"body":"to twenty eight hundred calories on his low days."},{"speaker":"[bryan_boorstein]","startTime":666.684,"endTime":670.124,"body":"He's been having thirty five hundred calories on it to four thousand"},{"speaker":"[bryan_boorstein]","startTime":670.364,"endTime":674.204,"body":"calories on his refed days and he's a hundred and seventy four pounds"},{"speaker":"[bryan_boorstein]","startTime":675.224,"endTime":676.224,"body":"on stage right now,"},{"speaker":"[aaron_straker]","startTime":677.16,"endTime":678.44,"body":"how long has it been?"},{"speaker":"[bryan_boorstein]","startTime":678.844,"endTime":683.164,"body":"he said, started End of May, So he's one month later than I was, and he's"},{"speaker":"[bryan_boorstein]","startTime":683.344,"endTime":684.344,"body":"leer than not him."},{"speaker":"[aaron_straker]","startTime":684.76,"endTime":687.56,"body":"That's pretty good. That's really good. How"},{"speaker":"[bryan_boorstein]","startTime":687.264,"endTime":688.264,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":687.88,"endTime":693.24,"body":"I know he, I' is he or I know he was doing the walking with the weighted"},{"speaker":"[aaron_straker]","startTime":693.06,"endTime":694.06,"body":"vesting."},{"speaker":"[bryan_boorstein]","startTime":693.264,"endTime":694.264,"body":"Yes,"},{"speaker":"[aaron_straker]","startTime":694.6,"endTime":696.6,"body":"That's he carried throughout his. his."},{"speaker":"[bryan_boorstein]","startTime":696.524,"endTime":701.564,"body":"so yeah, so not only is he doing the weighted vest thing and walking A, he"},{"speaker":"[bryan_boorstein]","startTime":701.644,"endTime":705.004,"body":"said an average of fifteen k steps a day, which is more or less what I'm"},{"speaker":"[bryan_boorstein]","startTime":705.084,"endTime":706.204,"body":"hitting, too. Um,"},{"speaker":"[bryan_boorstein]","startTime":707.324,"endTime":711.484,"body":"but he has been wearing a weighted vest ten to twelve hours a day since the"},{"speaker":"[bryan_boorstein]","startTime":711.564,"endTime":715.884,"body":"beginning of prep, and he did uh, a progressive bulld, where he started at"},{"speaker":"[bryan_boorstein]","startTime":715.964,"endTime":719.964,"body":"five kilos and then went uh, half the day with five kilos and half a day"},{"speaker":"[bryan_boorstein]","startTime":720.044,"endTime":722.604,"body":"with ten kilos, And then he went up to Takulos and I think he's been at"},{"speaker":"[bryan_boorstein]","startTime":722.604,"endTime":727.804,"body":"tanklos for a couple months now, Which is a big vest to be wearing ten to"},{"speaker":"[bryan_boorstein]","startTime":727.804,"endTime":728.844,"body":"twelve hours a day."},{"speaker":"[aaron_straker]","startTime":729.48,"endTime":731.0,"body":"what? twenty two change"},{"speaker":"[bryan_boorstein]","startTime":731.104,"endTime":732.104,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":731.4,"endTime":735.32,"body":"pounds, ten to twelve hour. I mean, that's your. I mean. that's your waking"},{"speaker":"[aaron_straker]","startTime":735.38,"endTime":736.38,"body":"hours. Pretty much"},{"speaker":"[bryan_boorstein]","startTime":736.124,"endTime":739.324,"body":"yeah, he said he only takes it off for posing and for working out."},{"speaker":"[aaron_straker]","startTime":742.28,"endTime":746.76,"body":"what I really interested in is. so. One one thing that's really interesting"},{"speaker":"[aaron_straker]","startTime":746.92,"endTime":750.84,"body":"is whenever I wear a weighted vass, my traps are killing me just from"},{"speaker":"[aaron_straker]","startTime":751.08,"endTime":754.84,"body":"supporting it and I wonder like the adaptation you get from that or even"},{"speaker":"[aaron_straker]","startTime":756.76,"endTime":761.08,"body":"I. I'm hesitant to say hypertraphry, but there are some adaptation that's"},{"speaker":"[aaron_straker]","startTime":761.16,"endTime":763.4,"body":"going to go on with your traps to be able to wear it that long."},{"speaker":"[bryan_boorstein]","startTime":763.724,"endTime":767.244,"body":"Yeah, yeah, well, he did say that he noticed like his upper back was"},{"speaker":"[bryan_boorstein]","startTime":767.484,"endTime":771.324,"body":"getting sore, you know at first, and I think he had to do something to"},{"speaker":"[bryan_boorstein]","startTime":771.484,"endTime":775.164,"body":"mitigate that along the way, I think that's why he ended up going with the"},{"speaker":"[bryan_boorstein]","startTime":775.084,"endTime":778.364,"body":"the He. like. I think he originally made a jump from five kills to taklos"},{"speaker":"[bryan_boorstein]","startTime":778.444,"endTime":781.564,"body":"and it messed him up, so then he, he backtracked and did like the half day"},{"speaker":"[bryan_boorstein]","startTime":781.644,"endTime":785.484,"body":"at five kilos and half day tenkilllas thing, But he did say like his upper"},{"speaker":"[bryan_boorstein]","startTime":785.564,"endTime":789.804,"body":"back volume dropped. I believe, because he was just feeling like super"},{"speaker":"[bryan_boorstein]","startTime":789.964,"endTime":795.004,"body":"tight and sore in his upper back. Um, so yeah, maybe an adaptation there. I"},{"speaker":"[bryan_boorstein]","startTime":795.164,"endTime":798.844,"body":"also wonder like reversely if you could get"},{"speaker":"[bryan_boorstein]","startTime":800.044,"endTime":804.204,"body":"any slow twitch conversion in any of those muscles up there because you're"},{"speaker":"[bryan_boorstein]","startTime":804.364,"endTime":808.764,"body":"now doing this thing all the time. if it just becomes like the way your"},{"speaker":"[bryan_boorstein]","startTime":808.844,"endTime":811.804,"body":"muscles received the signal. So it's like you're doing this like highly"},{"speaker":"[bryan_boorstein]","startTime":811.964,"endTime":815.724,"body":"endurance activity for the musculature, instead of this more like targeted"},{"speaker":"[bryan_boorstein]","startTime":815.884,"endTime":819.244,"body":"highpersviy stimulus. So I don't really know. I mean he looks great on"},{"speaker":"[bryan_boorstein]","startTime":819.404,"endTime":823.244,"body":"stage. so um, whatever, whatever he did, it seems severe. he. fine."},{"speaker":"[aaron_straker]","startTime":823.34,"endTime":824.34,"body":"Yeah, it's pretty cool"},{"speaker":"[bryan_boorstein]","startTime":824.544,"endTime":825.544,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":825.16,"endTime":829.08,"body":"cool. It's like newer stuff that you don't hear about as much. I'm"},{"speaker":"[bryan_boorstein]","startTime":828.704,"endTime":829.704,"body":"yeah, for sure,"},{"speaker":"[aaron_straker]","startTime":830.44,"endTime":833.4,"body":"my initial thought is, I'm not sure if I would rather just eat a little bit"},{"speaker":"[aaron_straker]","startTime":833.5,"endTime":834.5,"body":"less food or wear"},{"speaker":"[bryan_boorstein]","startTime":834.144,"endTime":835.144,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":834.68,"endTime":837.32,"body":"away vest for twelve hours for four months,"},{"speaker":"[bryan_boorstein]","startTime":838.044,"endTime":839.244,"body":"no, for sure, I agree."},{"speaker":"[aaron_straker]","startTime":838.12,"endTime":843.08,"body":"but is a it is a cool like experiment thing for him for him to see you know"},{"speaker":"[aaron_straker]","startTime":843.06,"endTime":844.06,"body":"completely through."},{"speaker":"[bryan_boorstein]","startTime":844.204,"endTime":848.524,"body":"Yeah, well, I think one of the best factors that I had going for me in this"},{"speaker":"[bryan_boorstein]","startTime":848.604,"endTime":852.204,"body":"diet is that I just kind of did it along with life like I didn't really"},{"speaker":"[bryan_boorstein]","startTime":852.364,"endTime":855.404,"body":"have to think about the fact that I was dieting. I just kind of lived life"},{"speaker":"[bryan_boorstein]","startTime":856.284,"endTime":859.724,"body":"as I was dieting Right. And if you have this weight to vest on all the"},{"speaker":"[bryan_boorstein]","startTime":859.724,"endTime":863.404,"body":"time, aside from the fact that, okay, so you get to eat maybe a couple"},{"speaker":"[bryan_boorstein]","startTime":863.564,"endTime":867.484,"body":"hundred more calories or not al. But now you're like constantly aware that"},{"speaker":"[bryan_boorstein]","startTime":867.484,"endTime":871.884,"body":"your dieting like at every moment you' like West dieing all restriction."},{"speaker":"[bryan_boorstein]","startTime":872.124,"endTime":874.684,"body":"Like all this is annoying. Like I want to take this off right. So there's"},{"speaker":"[bryan_boorstein]","startTime":874.844,"endTime":879.084,"body":"like this this stimulus that's just constantly beating you down, and like"},{"speaker":"[bryan_boorstein]","startTime":879.244,"endTime":882.604,"body":"putting you in negative space. Maybe so, I think for me, kind of to your"},{"speaker":"[bryan_boorstein]","startTime":882.764,"endTime":886.204,"body":"point. I just I don't know if that would work with like my mentality in the"},{"speaker":"[bryan_boorstein]","startTime":886.204,"endTime":889.164,"body":"way that I approach dieting as if it's just kind of like operating in the"},{"speaker":"[bryan_boorstein]","startTime":888.944,"endTime":889.944,"body":"background."},{"speaker":"[aaron_straker]","startTime":890.52,"endTime":891.56,"body":"Yeah, I agree with that."},{"speaker":"[aaron_straker]","startTime":893.4,"endTime":896.68,"body":"I have uh, a little bit of update F from my standpoint, Um,"},{"speaker":"[bryan_boorstein]","startTime":896.384,"endTime":897.384,"body":"Y."},{"speaker":"[aaron_straker]","startTime":897.4,"endTime":901.32,"body":"and it's interesting. I'm still not like I, I'm going to be completely"},{"speaker":"[aaron_straker]","startTime":901.4,"endTime":904.52,"body":"transparent. I'm not excited about it whatsoever, but it has been something"},{"speaker":"[aaron_straker]","startTime":904.68,"endTime":908.28,"body":"that's been brewing for a while and I've finally decided to"},{"speaker":"[aaron_straker]","startTime":909.72,"endTime":913.48,"body":"deal with it. so as we've talked about multiple times in the podcast, My"},{"speaker":"[aaron_straker]","startTime":913.56,"endTime":917.64,"body":"digestion has always been kind of like, you know, kind of iffy. At best, It's"},{"speaker":"[aaron_straker]","startTime":917.72,"endTime":922.12,"body":"why I don't really like. Like going out to eat. I don't um do a lot of"},{"speaker":"[aaron_straker]","startTime":922.2,"endTime":926.36,"body":"variation because it's like easily, kind of ups, Uh, upsets my stomach, And"},{"speaker":"[aaron_straker]","startTime":926.52,"endTime":930.68,"body":"then with the lifestyle with the travel and all the countries we lived in, I"},{"speaker":"[aaron_straker]","startTime":930.84,"endTime":935.88,"body":"got bacterial infections in every single one. we moved to Um. So, over the"},{"speaker":"[aaron_straker]","startTime":935.88,"endTime":941.24,"body":"past, since you know January, nineteenth intestinal infection in Vietnam, Uh"},{"speaker":"[aaron_straker]","startTime":941.56,"endTime":946.44,"body":"to in Bali, Uh one in Columbia, which was Norally, because we were with a"},{"speaker":"[aaron_straker]","startTime":946.3,"endTime":947.3,"body":"bunch of um,"},{"speaker":"[aaron_straker]","startTime":948.28,"endTime":950.6,"body":"uh, locals and they all got it Du. So you"},{"speaker":"[bryan_boorstein]","startTime":950.424,"endTime":951.424,"body":"oh man,"},{"speaker":"[aaron_straker]","startTime":950.68,"endTime":953.96,"body":"know it's bad when the people that lived there got it Um. Peru,"},{"speaker":"[aaron_straker]","startTime":954.62,"endTime":955.62,"body":"Uh"},{"speaker":"[aaron_straker]","startTime":957.0,"endTime":962.52,"body":"two in Mexico, So I think I'm at eight, Um, and there might be one place I"},{"speaker":"[aaron_straker]","startTime":962.6,"endTime":966.44,"body":"can't remember so that's like you know eight times in the last two and a half"},{"speaker":"[aaron_straker]","startTime":966.6,"endTime":970.12,"body":"years. It something like I think only two of them. I've actually uh, gone on"},{"speaker":"[aaron_straker]","startTime":970.28,"endTime":973.88,"body":"antibiotics for, but it's just like a bunch of different bacteria in there,"},{"speaker":"[aaron_straker]","startTime":974.36,"endTime":979.96,"body":"and now what I most recently discovered was like, Um, a proachin bowter that"},{"speaker":"[aaron_straker]","startTime":980.04,"endTime":983.32,"body":"I've been using for you know over a year all of a sudden, I couldn't digest"},{"speaker":"[aaron_straker]","startTime":983.64,"endTime":988.2,"body":"any morere di'm. Yeah, so I do think there is a little bit more to this"},{"speaker":"[aaron_straker]","startTime":988.36,"endTime":993.4,"body":"because I have found Um, three of my clients who also all of a sudden can't"},{"speaker":"[aaron_straker]","startTime":993.48,"endTime":996.92,"body":"digest it well, And then I put something out on my instgram, and like, had"},{"speaker":"[aaron_straker]","startTime":997.08,"endTime":1001.56,"body":"like six other people message me about it, too, So I actually reach out to"},{"speaker":"[aaron_straker]","startTime":1001.64,"endTime":1005.16,"body":"Dimatze. I'm going to follow up to them. I think it could possibly be a"},{"speaker":"[aaron_straker]","startTime":1005.24,"endTime":1009.24,"body":"supplier change or something along those lines, but I think there may be a"},{"speaker":"[aaron_straker]","startTime":1009.24,"endTime":1012.68,"body":"little bit more of an end of one type of deal there. but"},{"speaker":"[bryan_boorstein]","startTime":1012.284,"endTime":1016.524,"body":"that's really interesting because you actually got me drinkingamze, and"},{"speaker":"[bryan_boorstein]","startTime":1016.524,"endTime":1019.404,"body":"I've just been buying that shit off the shelf since I basically have get"},{"speaker":"[bryan_boorstein]","startTime":1019.484,"endTime":1023.964,"body":"way and gaor as my first feelings of the day. I haven't noticed any issues"},{"speaker":"[bryan_boorstein]","startTime":1024.124,"endTime":1025.964,"body":"yet. I'm wondering if maybe I"},{"speaker":"[bryan_boorstein]","startTime":1027.004,"endTime":1031.964,"body":"should order a new new thing or I don know, seems to be fine so far, but"},{"speaker":"[aaron_straker]","startTime":1031.96,"endTime":1037.08,"body":"yeah it. Yeah. Well, what I notice is it it? It started in like late July,"},{"speaker":"[bryan_boorstein]","startTime":1032.664,"endTime":1033.664,"body":"interesting art. continue."},{"speaker":"[aaron_straker]","startTime":1037.88,"endTime":1041.4,"body":"September, or sorry, August, Uh, in that time frame and I followed up with"},{"speaker":"[aaron_straker]","startTime":1041.4,"endTime":1045.8,"body":"everyone. When was the last time you bought one type of deal? Um, but I I'll"},{"speaker":"[aaron_straker]","startTime":1045.88,"endTime":1049.32,"body":"follow up with with Dimatis Actually emailed me back this morning, so I will"},{"speaker":"[aaron_straker]","startTime":1049.4,"endTime":1052.92,"body":"kind of fault there. But anyway, talk to my coach and it's something we've"},{"speaker":"[aaron_straker]","startTime":1053.0,"endTime":1055.56,"body":"talked about a little bit for. And if we're in a good spot like body"},{"speaker":"[aaron_straker]","startTime":1055.64,"endTime":1059.32,"body":"compositions, great like let's just take some. Let's just put away two three"},{"speaker":"[aaron_straker]","startTime":1059.48,"endTime":1063.48,"body":"months and focus on you know, fixing the Gu type deal, Um, so going through"},{"speaker":"[aaron_straker]","startTime":1063.56,"endTime":1065.48,"body":"like a gut protocol there it's and"},{"speaker":"[aaron_straker]","startTime":1067.0,"endTime":1071.16,"body":"it's different because we have to re reroduce carbohydrate to a large degree."},{"speaker":"[aaron_straker]","startTime":1071.32,"endTime":1075.8,"body":"You increase fat intake by a large amount, Um. Because the majority of your"},{"speaker":"[aaron_straker]","startTime":1076.2,"endTime":1079.88,"body":"digestive intolerances, not like allergies or anything like that, and"},{"speaker":"[aaron_straker]","startTime":1079.96,"endTime":1083.0,"body":"intolerances are going to be carbohydrate based, because the"},{"speaker":"[bryan_boorstein]","startTime":1082.544,"endTime":1083.544,"body":"y."},{"speaker":"[aaron_straker]","startTime":1083.0,"endTime":1086.36,"body":"carbohydrates can ferment in the small in testine, and the large in testine."},{"speaker":"[aaron_straker]","startTime":1087.0,"endTime":1091.48,"body":"Um feed bacteria, and they're both good and bad, And then this is what"},{"speaker":"[aaron_straker]","startTime":1091.64,"endTime":1095.32,"body":"produces you know, methane, flatu and Scs, type of thing. They also produce"},{"speaker":"[aaron_straker]","startTime":1095.4,"endTime":1101.24,"body":"uh hydrogen in certain circumstances as well, so Um, switch up in my diet and"},{"speaker":"[aaron_straker]","startTime":1101.06,"endTime":1102.06,"body":"it's been"},{"speaker":"[aaron_straker]","startTime":1103.32,"endTime":1106.84,"body":"interesting because I'm like Okay, I'm not at like starting over, but I'm"},{"speaker":"[aaron_straker]","startTime":1106.92,"endTime":1110.68,"body":"like. I need to restructure how I think about my day. How I, you know, design"},{"speaker":"[bryan_boorstein]","startTime":1109.804,"endTime":1134.124,"body":"yeah. yeaheze."},{"speaker":"[aaron_straker]","startTime":1110.92,"endTime":1113.64,"body":"everything, and one thing that I find is I'm like Okay. I'm going to get some"},{"speaker":"[aaron_straker]","startTime":1113.72,"endTime":1117.96,"body":"like more nuts seeds. you know, chees seeds ground fllax, sea Brazil nuts."},{"speaker":"[aaron_straker]","startTime":1118.04,"endTime":1121.96,"body":"But a lot of these nuts and seeds and stuff also have carbohydrate. Same"},{"speaker":"[aaron_straker]","startTime":1122.04,"endTime":1127.88,"body":"thing with like avocado, So it's harder what you go, If like, in my opinion,"},{"speaker":"[aaron_straker]","startTime":1128.04,"endTime":1131.48,"body":"at least when you go with the higher fat approach, because a majority of your"},{"speaker":"[aaron_straker]","startTime":1131.64,"endTime":1133.8,"body":"fats also contain carbohydrates."},{"speaker":"[aaron_straker]","startTime":1135.14,"endTime":1136.14,"body":"Deary,"},{"speaker":"[bryan_boorstein]","startTime":1136.064,"endTime":1137.064,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1137.16,"endTime":1139.48,"body":"I can't do cheese 'cause I'm lactose intolerant."},{"speaker":"[bryan_boorstein]","startTime":1139.484,"endTime":1141.564,"body":"there's no lacos and cheese's caseing."},{"speaker":"[aaron_straker]","startTime":1142.12,"endTime":1145.48,"body":"Some cheeses. There's no. there's smaller amounts of lactose sin."},{"speaker":"[bryan_boorstein]","startTime":1145.344,"endTime":1146.344,"body":"Okay,"},{"speaker":"[aaron_straker]","startTime":1145.8,"endTime":1149.4,"body":"like I exact. I. I just pulled this up for a client yesterday and sent ' a"},{"speaker":"[aaron_straker]","startTime":1149.48,"endTime":1153.56,"body":"list. Um. I. I can't remember the ones off the top of my head. Some are"},{"speaker":"[aaron_straker]","startTime":1153.64,"endTime":1157.64,"body":"lower, but I've never been a big cheese person anyway, And it's something"},{"speaker":"[aaron_straker]","startTime":1157.72,"endTime":1161.48,"body":"like caseine. I don't do well with that all, so those are things. I"},{"speaker":"[aaron_straker]","startTime":1161.56,"endTime":1164.28,"body":"definitely don't want to add it, because I know I don't adjust them well."},{"speaker":"[bryan_boorstein]","startTime":1163.644,"endTime":1167.004,"body":"yeah, yeah, that's tough then because cheese is always my goaty when I need"},{"speaker":"[bryan_boorstein]","startTime":1166.744,"endTime":1167.744,"body":"fat"},{"speaker":"[aaron_straker]","startTime":1167.56,"endTime":1170.76,"body":"Yeah, so I mean like, fortunately, I have these really good olive oils that"},{"speaker":"[aaron_straker]","startTime":1170.84,"endTime":1174.04,"body":"are like confused. Um, so I, I'll be adding that on stuff, but it's"},{"speaker":"[aaron_straker]","startTime":1174.2,"endTime":1178.12,"body":"definitely going to be like a lower volume of food. Um, and just kind of"},{"speaker":"[aaron_straker]","startTime":1178.36,"endTime":1184.76,"body":"restructuring my eating design, but I'm interested. I'm committed right to to"},{"speaker":"[aaron_straker]","startTime":1185.0,"endTime":1188.76,"body":"to the protocol that we're goingnna run and hopefully just get my um"},{"speaker":"[aaron_straker]","startTime":1189.4,"endTime":1193.56,"body":"digestion in a better spot, 'cause like I said, it was always pretty iffy and"},{"speaker":"[aaron_straker]","startTime":1193.72,"endTime":1196.44,"body":"then just all the travel just fucked me up,"},{"speaker":"[bryan_boorstein]","startTime":1196.144,"endTime":1197.144,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1197.32,"endTime":1201.48,"body":"so taking the time back and just going to redu re reduced training. you know"},{"speaker":"[aaron_straker]","startTime":1201.56,"endTime":1205.8,"body":"only four days per week, Um, I'm goingnna add in a yoga on Tuesday nights,"},{"speaker":"[aaron_straker]","startTime":1205.88,"endTime":1209.0,"body":"which is tonight. I mean we found a really cool class which is to B. We just"},{"speaker":"[aaron_straker]","startTime":1209.24,"endTime":1212.76,"body":"lay on the ground for an hour, and this lady just says nice things about you,"},{"speaker":"[aaron_straker]","startTime":1212.84,"endTime":1214.52,"body":"so I'm like I'll fuck and go to that."},{"speaker":"[bryan_boorstein]","startTime":1213.404,"endTime":1215.964,"body":"very nice like y and yoga. You just stretch."},{"speaker":"[aaron_straker]","startTime":1216.36,"endTime":1217.4,"body":"Yeah, um,"},{"speaker":"[aaron_straker]","startTime":1218.84,"endTime":1220.2,"body":"so I'll do that and then"},{"speaker":"[aaron_straker]","startTime":1221.24,"endTime":1223.08,"body":"just take it. Take a day by day week by week."},{"speaker":"[bryan_boorstein]","startTime":1222.624,"endTime":1223.624,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1223.24,"endTime":1224.68,"body":"See things progress and hopefully,"},{"speaker":"[bryan_boorstein]","startTime":1225.644,"endTime":1226.844,"body":"what are your macros now?"},{"speaker":"[aaron_straker]","startTime":1227.4,"endTime":1232.2,"body":"Um, protein is still high this week, Um, two eighty five and uh,"},{"speaker":"[aaron_straker]","startTime":1233.56,"endTime":1238.36,"body":"fats are like one hundred and one oh five on training and rest days, And then"},{"speaker":"[aaron_straker]","startTime":1238.52,"endTime":1242.28,"body":"protein went came down to two, two thirty. Our sorry"},{"speaker":"[bryan_boorstein]","startTime":1242.224,"endTime":1243.224,"body":"Cars? carbs. Yeah,"},{"speaker":"[aaron_straker]","startTime":1242.52,"endTime":1246.84,"body":"carbs came down to like two thirty on training days, and then one thirty on"},{"speaker":"[aaron_straker]","startTime":1246.78,"endTime":1247.78,"body":"rest days."},{"speaker":"[bryan_boorstein]","startTime":1247.804,"endTime":1252.044,"body":"I actually don't really think that that's like ridiculously low. I mean."},{"speaker":"[aaron_straker]","startTime":1252.04,"endTime":1255.16,"body":"Well, is it just first week? It'll probably continue to shift. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1253.884,"endTime":1257.404,"body":"Oh, you think it will go. So, uh, one thing you can do it. I know you"},{"speaker":"[bryan_boorstein]","startTime":1257.564,"endTime":1259.964,"body":"probably thought of this, but the exciting thing is you can have like"},{"speaker":"[bryan_boorstein]","startTime":1260.104,"endTime":1261.104,"body":"fatter meats."},{"speaker":"[aaron_straker]","startTime":1261.66,"endTime":1262.66,"body":"I don't enjoy them."},{"speaker":"[bryan_boorstein]","startTime":1263.024,"endTime":1264.024,"body":"Really"},{"speaker":"[aaron_straker]","startTime":1263.82,"endTime":1264.82,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1264.604,"endTime":1267.804,"body":"like, like a marbled filletminion or something like that."},{"speaker":"[aaron_straker]","startTime":1267.88,"endTime":1272.76,"body":"well, like like a f. like a fillet, I, I will say I enjoy or like, Um, like a"},{"speaker":"[aaron_straker]","startTime":1272.7,"endTime":1273.7,"body":"tender, long, tender."},{"speaker":"[aaron_straker]","startTime":1273.72,"endTime":1278.04,"body":"Lu's pretty lean. Actually, Yeah, uh, those I do, but like a, like a a"},{"speaker":"[bryan_boorstein]","startTime":1273.804,"endTime":1275.724,"body":"Yeah, tender lins fille. same thing. Yeah,"},{"speaker":"[aaron_straker]","startTime":1278.12,"endTime":1279.24,"body":"ribbye. If to be"},{"speaker":"[bryan_boorstein]","startTime":1279.244,"endTime":1280.524,"body":"no, it's too fatty. Yeah,"},{"speaker":"[aaron_straker]","startTime":1279.32,"endTime":1282.28,"body":"completely honest, I'm cutting it out. I just don't enjoy it."},{"speaker":"[bryan_boorstein]","startTime":1282.284,"endTime":1284.524,"body":"no, no, I don't eat the fat chunks at all."},{"speaker":"[aaron_straker]","startTime":1284.14,"endTime":1285.14,"body":"Yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":1284.684,"endTime":1288.524,"body":"I, I don't do that either. I. I eat the the stuff, but when you get a"},{"speaker":"[bryan_boorstein]","startTime":1288.524,"endTime":1291.244,"body":"fillet or like, sometimes try tips are marble too,"},{"speaker":"[aaron_straker]","startTime":1291.38,"endTime":1292.38,"body":"try top,"},{"speaker":"[bryan_boorstein]","startTime":1291.564,"endTime":1295.804,"body":"And you really you re like, but I also I, I can find. I, I prefer lean, try"},{"speaker":"[bryan_boorstein]","startTime":1295.584,"endTime":1296.584,"body":"tips,"},{"speaker":"[aaron_straker]","startTime":1295.9,"endTime":1296.9,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1296.364,"endTime":1300.044,"body":"at least dieting, but there are you know. fattiyer. try tips that that are"},{"speaker":"[bryan_boorstein]","startTime":1300.124,"endTime":1303.564,"body":"fantastic. Um, and you could have like you know, chicken thighs. You can"},{"speaker":"[bryan_boorstein]","startTime":1303.724,"endTime":1308.044,"body":"cook them in garlic butter sauce. I mean, that sounds amazing. So"},{"speaker":"[aaron_straker]","startTime":1309.16,"endTime":1313.24,"body":"Yeah, I, it does. It does open things up for for sure. Um,"},{"speaker":"[aaron_straker]","startTime":1309.16,"endTime":1313.24,"body":"Yeah, I, it does. It does open things up for for sure. Um,"},{"speaker":"[bryan_boorstein]","startTime":1309.164,"endTime":1311.164,"body":"or olive oil. if you don't have butter. Yeah,"},{"speaker":"[aaron_straker]","startTime":1314.36,"endTime":1318.28,"body":"the it's for a lot of the stuff with, like the the making meats and better."},{"speaker":"[aaron_straker]","startTime":1318.52,"endTime":1322.28,"body":"It's the time commitment I don't want. like Okay, I need six pounds of"},{"speaker":"[aaron_straker]","startTime":1322.36,"endTime":1326.36,"body":"chicken. I don't want to like. Make three at a time in this garlic butter"},{"speaker":"[aaron_straker]","startTime":1326.6,"endTime":1330.2,"body":"thing where I'm like redoing it every you know, every serving. An. now I've"},{"speaker":"[aaron_straker]","startTime":1330.28,"endTime":1333.8,"body":"been cooking chicken for forty five minutes. Uh, but"},{"speaker":"[bryan_boorstein]","startTime":1334.224,"endTime":1335.224,"body":"I get that."},{"speaker":"[aaron_straker]","startTime":1335.24,"endTime":1339.56,"body":"yeah, it does open up for things. and one thing I I do like is it gives me a"},{"speaker":"[aaron_straker]","startTime":1339.72,"endTime":1343.72,"body":"new avenue to produce solutions for clientele. Because like there's clients"},{"speaker":"[aaron_straker]","startTime":1343.8,"endTime":1347.0,"body":"who come move like digestive issues. right. we need to go with a lower"},{"speaker":"[aaron_straker]","startTime":1347.08,"endTime":1351.16,"body":"carbohydrate approach. And now I have more examples of these types of meals."},{"speaker":"[aaron_straker]","startTime":1351.48,"endTime":1354.92,"body":"Let's incorporate these sorts of food. So just puts me back in the driver'"},{"speaker":"[aaron_straker]","startTime":1354.86,"endTime":1355.86,"body":"seat to"},{"speaker":"[bryan_boorstein]","startTime":1355.184,"endTime":1356.184,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1355.64,"endTime":1356.76,"body":"create new solutions"},{"speaker":"[bryan_boorstein]","startTime":1357.504,"endTime":1358.504,"body":"Yep, for sure,"},{"speaker":"[aaron_straker]","startTime":1357.56,"endTime":1359.72,"body":"And that is that is the standpoint I always"},{"speaker":"[bryan_boorstein]","startTime":1360.504,"endTime":1361.504,"body":"very cool."},{"speaker":"[bryan_boorstein]","startTime":1362.844,"endTime":1366.764,"body":"I like that. Well, it's good to hear that you're getting some solutions to"},{"speaker":"[bryan_boorstein]","startTime":1366.844,"endTime":1371.644,"body":"this thing because eight bacterial infections in two and a half years is a"},{"speaker":"[bryan_boorstein]","startTime":1371.584,"endTime":1372.584,"body":"lot of sickness,"},{"speaker":"[bryan_boorstein]","startTime":1373.644,"endTime":1377.004,"body":"but I'm guessing that you would be able to handle covet pretty well. Like"},{"speaker":"[aaron_straker]","startTime":1376.26,"endTime":1377.26,"body":"like. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1377.164,"endTime":1379.004,"body":"no big deal. After all that you know."},{"speaker":"[aaron_straker]","startTime":1379.56,"endTime":1383.72,"body":"like the thing my body is, you know, the whole kind of. If you don't use it,"},{"speaker":"[aaron_straker]","startTime":1383.8,"endTime":1386.44,"body":"you lose it like I use my immune system. A whole lot"},{"speaker":"[bryan_boorstein]","startTime":1386.924,"endTime":1388.684,"body":"Yeah, exactly. it's ready to go."},{"speaker":"[bryan_boorstein]","startTime":1389.724,"endTime":1392.604,"body":"Uh, speaking of, I think my mom might have it, which is actually really"},{"speaker":"[bryan_boorstein]","startTime":1392.764,"endTime":1395.644,"body":"kind of a shame, but she's doing okay. She she feels okay 'cause she got"},{"speaker":"[bryan_boorstein]","startTime":1395.544,"endTime":1396.544,"body":"vaccinated."},{"speaker":"[aaron_straker]","startTime":1396.84,"endTime":1399.16,"body":"good. Not good. she asked. Obviously,"},{"speaker":"[bryan_boorstein]","startTime":1397.564,"endTime":1401.404,"body":"Yeah, well, I mean, yeah, I think ever. honestly. I really think everyone's"},{"speaker":"[bryan_boorstein]","startTime":1401.564,"endTime":1404.124,"body":"just going to get it. Let's not make this acoved episode. but I think"},{"speaker":"[bryan_boorstein]","startTime":1404.204,"endTime":1406.764,"body":"eventually everyone iss just going to get coven. That's just how it's going"},{"speaker":"[bryan_boorstein]","startTime":1406.844,"endTime":1411.644,"body":"to have to happen. Um. Okay, Do you want to talk about strength? things"},{"speaker":"[bryan_boorstein]","startTime":1411.784,"endTime":1412.784,"body":"streng cycles."},{"speaker":"[aaron_straker]","startTime":1412.2,"endTime":1414.2,"body":"let's yeah. let's talk about getting strong."},{"speaker":"[bryan_boorstein]","startTime":1414.844,"endTime":1417.884,"body":"All right, cool. so just to give every update in case you missed the"},{"speaker":"[bryan_boorstein]","startTime":1417.884,"endTime":1421.244,"body":"episode. I think it was like two episodes ago where we introduced this."},{"speaker":"[bryan_boorstein]","startTime":1422.764,"endTime":1425.804,"body":"Um, we were kind of talking about my plans because I've been dieting for a"},{"speaker":"[bryan_boorstein]","startTime":1425.884,"endTime":1430.524,"body":"really long time now, and uh, as I've been dieting, I've kind of gotten"},{"speaker":"[bryan_boorstein]","startTime":1430.684,"endTime":1434.044,"body":"what I called hypertriphy fatigue, which basically just means that I've"},{"speaker":"[bryan_boorstein]","startTime":1434.124,"endTime":1435.884,"body":"been training hyperetrophy for like"},{"speaker":"[bryan_boorstein]","startTime":1437.164,"endTime":1439.164,"body":"three plus straight years with no"},{"speaker":"[bryan_boorstein]","startTime":1440.604,"endTime":1444.204,"body":"breaks like I haven't done an o cycle. I haven't done a strength cycle."},{"speaker":"[bryan_boorstein]","startTime":1444.524,"endTime":1448.284,"body":"I've taken like a week or ten days off here and there, but um, but yeah,"},{"speaker":"[bryan_boorstein]","startTime":1448.444,"endTime":1453.724,"body":"basically just training hyperchy straight ahead and uh, we have the dayta"},{"speaker":"[bryan_boorstein]","startTime":1453.884,"endTime":1457.884,"body":"driven guys coming on next week, which I'm really excited about there. They"},{"speaker":"[bryan_boorstein]","startTime":1458.044,"endTime":1461.724,"body":"do some highy pertrophy work as well, but they're primarily focused in the"},{"speaker":"[bryan_boorstein]","startTime":1461.804,"endTime":1467.004,"body":"strength realm of things. And uh, they're the guys that it really focus a"},{"speaker":"[bryan_boorstein]","startTime":1466.824,"endTime":1467.824,"body":"lot on"},{"speaker":"[bryan_boorstein]","startTime":1469.324,"endTime":1474.204,"body":"the idea that you don't have to go close to failure. Um, that you can use"},{"speaker":"[bryan_boorstein]","startTime":1474.604,"endTime":1478.124,"body":"increased volume with lower proximity to failures"},{"speaker":"[bryan_boorstein]","startTime":1479.164,"endTime":1483.884,"body":"and get essentially the same stimulus especially for strength work. And"},{"speaker":"[bryan_boorstein]","startTime":1483.884,"endTime":1486.844,"body":"we've kind of briefly discussed this on other epodes, too, where like"},{"speaker":"[bryan_boorstein]","startTime":1486.924,"endTime":1490.844,"body":"strength is such a neural adaptation. And when you do do a wrap, that's"},{"speaker":"[bryan_boorstein]","startTime":1490.924,"endTime":1495.084,"body":"like a grinding, like failure type rep. you're inevitably going to engage"},{"speaker":"[bryan_boorstein]","startTime":1495.404,"endTime":1499.644,"body":"some unintended musculature as like a compensentory comp, compensatory"},{"speaker":"[bryan_boorstein]","startTime":1499.884,"endTime":1503.724,"body":"effect as you're working through the sticking points, So if we can kind of"},{"speaker":"[bryan_boorstein]","startTime":1503.804,"endTime":1507.084,"body":"do our movements where they're almost like isn't a sticking point and we're"},{"speaker":"[bryan_boorstein]","startTime":1507.164,"endTime":1510.444,"body":"always focusing on rep, speed out of the hole or whatever the bottom"},{"speaker":"[bryan_boorstein]","startTime":1510.604,"endTime":1511.804,"body":"position is of a movement,"},{"speaker":"[bryan_boorstein]","startTime":1513.004,"endTime":1514.524,"body":"then we can essentially"},{"speaker":"[bryan_boorstein]","startTime":1515.564,"endTime":1520.764,"body":"uh, keep velocity high and keep the neural priming system, et cetera, um, I"},{"speaker":"[bryan_boorstein]","startTime":1520.764,"endTime":1523.404,"body":"don't exactly know what to call it. We'll get the day to driven guys"},{"speaker":"[aaron_straker]","startTime":1523.38,"endTime":1524.38,"body":"No, Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1523.484,"endTime":1527.004,"body":"to talk about this more next week, but essentially you just can get really"},{"speaker":"[bryan_boorstein]","startTime":1527.244,"endTime":1531.644,"body":"strong by doing something like seven sets of three with a eight r. M. So"},{"speaker":"[bryan_boorstein]","startTime":1531.724,"endTime":1534.684,"body":"you take a weight You could do eight times, but you only do it three times"},{"speaker":"[bryan_boorstein]","startTime":1534.844,"endTime":1538.604,"body":"and then you do that for seven sets, right. Um, and that way you ensure"},{"speaker":"[bryan_boorstein]","startTime":1538.764,"endTime":1541.724,"body":"that your movement patterns are crisp and and all that good stuff."},{"speaker":"[bryan_boorstein]","startTime":1542.844,"endTime":1547.324,"body":"That's kind of the idea I wa to take into some of the the strength work"},{"speaker":"[bryan_boorstein]","startTime":1547.564,"endTime":1551.564,"body":"that I'm doing here. So the the way that I've designed, actually let me"},{"speaker":"[bryan_boorstein]","startTime":1551.644,"endTime":1555.324,"body":"backtrack one little bit and continue my update. So the twenty ninth of"},{"speaker":"[bryan_boorstein]","startTime":1555.304,"endTime":1556.304,"body":"September,"},{"speaker":"[bryan_boorstein]","startTime":1557.404,"endTime":1561.164,"body":"I'm getting snipped, and then I'mnna take a week off during that week off."},{"speaker":"[bryan_boorstein]","startTime":1561.484,"endTime":1566.524,"body":"I'm going to eat a lot of food and really focus on recovery. This will be."},{"speaker":"[bryan_boorstein]","startTime":1567.724,"endTime":1568.764,"body":"This will allow me"},{"speaker":"[bryan_boorstein]","startTime":1570.844,"endTime":1575.804,"body":"about two weeks of time since the diet ended, 'cause I'll have the week off"},{"speaker":"[bryan_boorstein]","startTime":1575.884,"endTime":1579.324,"body":"of the gym, plus kind of the final week where I'm eating up into it."},{"speaker":"[bryan_boorstein]","startTime":1580.844,"endTime":1584.524,"body":"and uh, then I'll have an intro week after that, So I think uh, October"},{"speaker":"[bryan_boorstein]","startTime":1584.684,"endTime":1588.044,"body":"sixth or whatever, will probably be the the the point of seventh. Something"},{"speaker":"[bryan_boorstein]","startTime":1588.204,"endTime":1590.444,"body":"like that will be the point where I'll start week one."},{"speaker":"[bryan_boorstein]","startTime":1591.384,"endTime":1592.384,"body":"And uh,"},{"speaker":"[bryan_boorstein]","startTime":1593.164,"endTime":1596.204,"body":"it'll be like an intro week where I'll just kind of like lightly, go"},{"speaker":"[bryan_boorstein]","startTime":1596.284,"endTime":1599.964,"body":"through the movements and reintroduce my body to what a low bar back squat"},{"speaker":"[bryan_boorstein]","startTime":1600.284,"endTime":1604.844,"body":"feels like. what a conventional deadlift feels like things like that. Um,"},{"speaker":"[bryan_boorstein]","startTime":1605.404,"endTime":1608.844,"body":"and then after that week, so maybe the week like of October, twelve,"},{"speaker":"[bryan_boorstein]","startTime":1609.004,"endTime":1612.844,"body":"thirteenh, something like that, then I kind of start getting into actual"},{"speaker":"[bryan_boorstein]","startTime":1613.244,"endTime":1617.004,"body":"structure of work weeks where I think Uh,"},{"speaker":"[bryan_boorstein]","startTime":1618.444,"endTime":1622.604,"body":"the strength movements like my back squat and my deadlift, I am goingnna"},{"speaker":"[bryan_boorstein]","startTime":1622.764,"endTime":1627.324,"body":"take that more prudent like seven sets of three approach, um. I really do"},{"speaker":"[bryan_boorstein]","startTime":1627.404,"endTime":1630.684,"body":"want to do. I talk an errand before the show. I really want to do more"},{"speaker":"[bryan_boorstein]","startTime":1631.164,"endTime":1634.764,"body":"research into designing a strength cycle. So what I've laid out right now"},{"speaker":"[bryan_boorstein]","startTime":1634.924,"endTime":1641.084,"body":"is what I would call like V, one, um, the alpha version of my Uh. of my"},{"speaker":"[bryan_boorstein]","startTime":1641.244,"endTime":1646.844,"body":"full body strength program. But uh, as it stands right now, my first day is"},{"speaker":"[bryan_boorstein]","startTime":1647.004,"endTime":1649.564,"body":"a low bar back squat, a conventional deadlift,"},{"speaker":"[bryan_boorstein]","startTime":1650.604,"endTime":1654.524,"body":"a uh, paws dumbbell bench press and a barbell curl."},{"speaker":"[bryan_boorstein]","startTime":1655.724,"endTime":1659.084,"body":"And so the first two movements will be definitely De. Actually, the first"},{"speaker":"[bryan_boorstein]","startTime":1659.404,"endTime":1663.484,"body":"three will be done for sure. The the pauseingclined bench press as well,"},{"speaker":"[bryan_boorstein]","startTime":1663.644,"endTime":1666.844,"body":"will be done with like seven sets of three, or probably seven sevens to"},{"speaker":"[bryan_boorstein]","startTime":1666.924,"endTime":1669.724,"body":"five or something like that. Whatever it is, it's tend to be a lower effort"},{"speaker":"[bryan_boorstein]","startTime":1670.124,"endTime":1673.644,"body":"shy of failure. Um, and then on day two,"},{"speaker":"[bryan_boorstein]","startTime":1674.684,"endTime":1678.524,"body":"which will be two days later because I'll have a rest day in between. Uh, I"},{"speaker":"[bryan_boorstein]","startTime":1678.924,"endTime":1682.924,"body":"have a little more hyperchrophy focus for the legs, so I'm goingnna do. uh,"},{"speaker":"[bryan_boorstein]","startTime":1683.244,"endTime":1688.604,"body":"leg curls and pendulum squat, and I think I'll still probably be within"},{"speaker":"[bryan_boorstein]","startTime":1688.764,"endTime":1692.364,"body":"like two to three reps a failure on those and probably just increase"},{"speaker":"[bryan_boorstein]","startTime":1692.684,"endTime":1695.964,"body":"volumes slightly from what I've been doing because I'll be you know, three"},{"speaker":"[bryan_boorstein]","startTime":1696.124,"endTime":1700.284,"body":"up some failure instead of more or less a hat failure. And then, uh, I have"},{"speaker":"[bryan_boorstein]","startTime":1700.444,"endTime":1705.404,"body":"a cheests supported row, and uh, a barbelt overhead pressed ten vily"},{"speaker":"[bryan_boorstein]","startTime":1706.444,"endTime":1710.604,"body":"in there, Uh, for anyone that follows long on my story, I tried overhead"},{"speaker":"[bryan_boorstein]","startTime":1710.684,"endTime":1714.204,"body":"pressing again like a couple of weeks ago with dumbbells thinking it would"},{"speaker":"[bryan_boorstein]","startTime":1714.284,"endTime":1718.764,"body":"feel better and it really felt awful and my shoulder kind of grinded the"},{"speaker":"[bryan_boorstein]","startTime":1718.844,"endTime":1723.884,"body":"whole way through. So I tentatively wrote in strict overhead press. But I'm"},{"speaker":"[bryan_boorstein]","startTime":1724.044,"endTime":1727.084,"body":"enough to mess around with Ha. position. I was talking to Ableel or I and"},{"speaker":"[bryan_boorstein]","startTime":1727.164,"endTime":1730.444,"body":"what A was saying is that he also feels grindy when he's like in here,"},{"speaker":"[bryan_boorstein]","startTime":1730.604,"endTime":1734.284,"body":"which is how I used to press kind of like you know, shoulder with elbows"},{"speaker":"[bryan_boorstein]","startTime":1734.444,"endTime":1738.124,"body":"down, and he said when he took it out like a little bit wider out here, and"},{"speaker":"[bryan_boorstein]","startTime":1738.204,"endTime":1743.084,"body":"then started doing his presses like that that he had no shoulder issue. Um,"},{"speaker":"[bryan_boorstein]","startTime":1743.244,"endTime":1746.124,"body":"and that's something I've never tried, because I don't feel strong out"},{"speaker":"[bryan_boorstein]","startTime":1746.104,"endTime":1747.104,"body":"there, so"},{"speaker":"[aaron_straker]","startTime":1746.76,"endTime":1748.2,"body":"you're coming on the Barard. All right,"},{"speaker":"[bryan_boorstein]","startTime":1748.424,"endTime":1749.424,"body":"yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":1750.764,"endTime":1754.124,"body":"yeah, yeah, um, so I don't know. I'm goingnna enough to mess around with"},{"speaker":"[bryan_boorstein]","startTime":1754.204,"endTime":1757.724,"body":"overhead press and I don't know what I'm goingnna do if if overhead presses"},{"speaker":"[bryan_boorstein]","startTime":1757.964,"endTime":1761.164,"body":"out, I don't know what I'm going to throw in there. I'm going have to think"},{"speaker":"[bryan_boorstein]","startTime":1761.244,"endTime":1765.404,"body":"about it, and then my third day is back to doing back squats again, so it's"},{"speaker":"[bryan_boorstein]","startTime":1765.564,"endTime":1770.684,"body":"a back swan on like day one, and then again on on dayy day five. And uh,"},{"speaker":"[bryan_boorstein]","startTime":1771.004,"endTime":1775.244,"body":"then it's a ardeal because I don't do well with conventional deadlifting"},{"speaker":"[bryan_boorstein]","startTime":1775.404,"endTime":1779.164,"body":"twice a week. I've never. I've tried it a couple of times in cycles and"},{"speaker":"[bryan_boorstein]","startTime":1779.164,"endTime":1782.444,"body":"stuff, and it just doesn't work for me. I feel beat up all the time, so I'm"},{"speaker":"[bryan_boorstein]","startTime":1782.524,"endTime":1786.044,"body":"going to do a ry l on the second um day with Back swat,"},{"speaker":"[bryan_boorstein]","startTime":1787.404,"endTime":1791.564,"body":"And then I tentatively have in a dumbbell fly, press a one arm pulled down,"},{"speaker":"[bryan_boorstein]","startTime":1792.364,"endTime":1796.524,"body":"and like a dumbbell trie extension or something. I was trying to choose."},{"speaker":"[bryan_boorstein]","startTime":1797.884,"endTime":1802.124,"body":"M the accessory movements that aren't like back squot deadlift. I was"},{"speaker":"[bryan_boorstein]","startTime":1802.204,"endTime":1808.284,"body":"trying to choose ones that are conducive to doing a little bit more volume"},{"speaker":"[bryan_boorstein]","startTime":1808.684,"endTime":1813.084,"body":"with further proximity from failure. Um, and I feel like you know when you"},{"speaker":"[bryan_boorstein]","startTime":1813.164,"endTime":1817.724,"body":"get into things like push downs and cable curls and stuff like that like it"},{"speaker":"[bryan_boorstein]","startTime":1817.804,"endTime":1821.404,"body":"just doesn't feel like anything unless you go close to failure. But when"},{"speaker":"[bryan_boorstein]","startTime":1821.264,"endTime":1822.264,"body":"you do"},{"speaker":"[bryan_boorstein]","startTime":1823.084,"endTime":1828.284,"body":"like, you can take a trice of a extension, or like a P, a dumbbell press,"},{"speaker":"[bryan_boorstein]","startTime":1828.444,"endTime":1831.404,"body":"or something like that, and you can get something out of like you know,"},{"speaker":"[bryan_boorstein]","startTime":1831.644,"endTime":1835.404,"body":"eight sets of six to eight, or something like that. Uh, with a you know"},{"speaker":"[bryan_boorstein]","startTime":1835.484,"endTime":1839.324,"body":"twelve to fifteen, r, m, or or something along those lines, so I think"},{"speaker":"[bryan_boorstein]","startTime":1839.404,"endTime":1843.484,"body":"they're a little bit more conducive to just the goal of the cycle, But I'm"},{"speaker":"[bryan_boorstein]","startTime":1843.644,"endTime":1848.284,"body":"also open to the fact that programming streng cycles is not my forte, and"},{"speaker":"[bryan_boorstein]","startTime":1848.444,"endTime":1852.444,"body":"that I do intend to do more. Uh, research into this over the next two"},{"speaker":"[bryan_boorstein]","startTime":1852.524,"endTime":1856.524,"body":"weeks, and especially, I think the week leading up to my first week because"},{"speaker":"[bryan_boorstein]","startTime":1856.684,"endTime":1861.324,"body":"I'll essentially be on the couch with without working out for a week. I'll"},{"speaker":"[bryan_boorstein]","startTime":1861.404,"endTime":1864.924,"body":"literally have nothing to do except listen to podcast and read about ways"},{"speaker":"[bryan_boorstein]","startTime":1865.084,"endTime":1868.604,"body":"that I should design my upcoming strength cycle. So I think Um, what we"},{"speaker":"[bryan_boorstein]","startTime":1868.684,"endTime":1872.364,"body":"should do is probably revisit this topic in like early October once. I've"},{"speaker":"[bryan_boorstein]","startTime":1872.444,"endTime":1875.324,"body":"actually got my head wrapped around a little more. and after we've talked"},{"speaker":"[bryan_boorstein]","startTime":1875.484,"endTime":1879.324,"body":"to zach and Josh on next week's episode and who knows maybe this thing"},{"speaker":"[bryan_boorstein]","startTime":1879.484,"endTime":1883.724,"body":"looks like completely different and uh, and we have a lot more kind of"},{"speaker":"[bryan_boorstein]","startTime":1883.804,"endTime":1885.244,"body":"intelligent things to say on the matter."},{"speaker":"[aaron_straker]","startTime":1885.72,"endTime":1889.08,"body":"Yeah, I'm excited as well. I, unfortunately, mine's probably going to get"},{"speaker":"[aaron_straker]","startTime":1889.16,"endTime":1892.04,"body":"kicked down the the timeline a little bit. I probably won't be able to start"},{"speaker":"[aaron_straker]","startTime":1892.44,"endTime":1896.44,"body":"until. Uh, maybe sometime in November or even early December, but it is"},{"speaker":"[aaron_straker]","startTime":1896.52,"endTime":1900.76,"body":"something I'm excited for because I haven't really taken it from an angle"},{"speaker":"[aaron_straker]","startTime":1901.16,"endTime":1905.08,"body":"that I'm that. I plan on with the knowledge that I have now."},{"speaker":"[bryan_boorstein]","startTime":1905.184,"endTime":1906.184,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1905.72,"endTime":1909.72,"body":"Um, so I'm excited to you know. I mean there's there's. also one thing is"},{"speaker":"[aaron_straker]","startTime":1909.88,"endTime":1913.96,"body":"like it. Its just it feels cool to feel strong. Sometimes you know, Um,"},{"speaker":"[bryan_boorstein]","startTime":1913.784,"endTime":1914.784,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1914.2,"endTime":1917.88,"body":"and that's something that I haven't really experienced in a while. Like a lot"},{"speaker":"[aaron_straker]","startTime":1917.96,"endTime":1920.2,"body":"of times I'm using weights that are like"},{"speaker":"[aaron_straker]","startTime":1921.56,"endTime":1926.6,"body":"you know, thirty forty percent, l, less than I than I have done before. Um."},{"speaker":"[aaron_straker]","startTime":1926.84,"endTime":1930.12,"body":"granted a different you know stimulus, Generally different, repcade and et"},{"speaker":"[aaron_straker]","startTime":1930.28,"endTime":1934.84,"body":"cetera, but it will be kind of cool Just to see Uh, if I can get back to some"},{"speaker":"[aaron_straker]","startTime":1935.0,"endTime":1939.24,"body":"of those numbers, Um, and a different, a different type of style of training"},{"speaker":"[aaron_straker]","startTime":1939.48,"endTime":1941.32,"body":"I am excited for as well, and to"},{"speaker":"[bryan_boorstein]","startTime":1940.864,"endTime":1941.864,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1941.32,"endTime":1943.96,"body":"see what it does with physique stuff. As also"},{"speaker":"[bryan_boorstein]","startTime":1943.964,"endTime":1947.244,"body":"yeah, yeah, I don't really think it's have any effect someone asked me"},{"speaker":"[bryan_boorstein]","startTime":1947.244,"endTime":1948.604,"body":"about that. I think Jeremiaa Bear"},{"speaker":"[aaron_straker]","startTime":1948.3,"endTime":1949.3,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1948.764,"endTime":1951.884,"body":"asked me about it. Oh, I' on it foradcast recently he's like. Do you think"},{"speaker":"[bryan_boorstein]","startTime":1951.964,"endTime":1955.324,"body":"the strength cycle is going to have positive impacts on your hypertphy"},{"speaker":"[bryan_boorstein]","startTime":1955.564,"endTime":1958.844,"body":"training? And and I thought about it for a second, and I was like I, I"},{"speaker":"[bryan_boorstein]","startTime":1959.004,"endTime":1964.044,"body":"don't really like I. I. So so the what we ended up talking about on the"},{"speaker":"[bryan_boorstein]","startTime":1964.044,"endTime":1967.404,"body":"podcast, which is actually kind of interesting, but uh, just to give you"},{"speaker":"[bryan_boorstein]","startTime":1967.484,"endTime":1969.724,"body":"like the novella version I,"},{"speaker":"[bryan_boorstein]","startTime":1971.324,"endTime":1976.524,"body":"the way that N one kind of designs, their strength cycles is like they"},{"speaker":"[bryan_boorstein]","startTime":1976.604,"endTime":1979.644,"body":"usually stay in the hyperch, re. zone, they just stay on the lower side of"},{"speaker":"[bryan_boorstein]","startTime":1979.724,"endTime":1984.604,"body":"it, so like Uh, One example is like six sets, a six on a back squat, but"},{"speaker":"[bryan_boorstein]","startTime":1984.604,"endTime":1987.804,"body":"you're increasing wayight every set where it's like you know four to five r"},{"speaker":"[bryan_boorstein]","startTime":1987.884,"endTime":1991.724,"body":"i r on the first set and then on the last set. It's like a zero to one r i"},{"speaker":"[bryan_boorstein]","startTime":1991.804,"endTime":1994.444,"body":"r. So you're getting like one. Like really, really hard work set. but"},{"speaker":"[bryan_boorstein]","startTime":1994.524,"endTime":1998.044,"body":"there's also a lot of like effective sets on the way up there as well, so"},{"speaker":"[bryan_boorstein]","startTime":1998.124,"endTime":2000.204,"body":"it's actually kind of a lot of volume. too."},{"speaker":"[aaron_straker]","startTime":2000.14,"endTime":2001.14,"body":"one."},{"speaker":"[bryan_boorstein]","startTime":2000.864,"endTime":2001.864,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":2002.304,"endTime":2003.304,"body":"and so"},{"speaker":"[bryan_boorstein]","startTime":2004.204,"endTime":2006.764,"body":"yeah, and then Jeremy was saying that they also will do like you know six"},{"speaker":"[bryan_boorstein]","startTime":2006.844,"endTime":2010.604,"body":"sets of four. Which again, same idea where you're building each set like"},{"speaker":"[bryan_boorstein]","startTime":2010.764,"endTime":2015.084,"body":"Yeaha, fors, is a little bit below that kind of hyperchffy threshold. But"},{"speaker":"[bryan_boorstein]","startTime":2015.164,"endTime":2018.844,"body":"it's like it's not sets of one to three. And then you're also doing six"},{"speaker":"[bryan_boorstein]","startTime":2019.004,"endTime":2022.124,"body":"sets of four. so you're getting like twenty four reps in there and there's"},{"speaker":"[bryan_boorstein]","startTime":2022.284,"endTime":2025.724,"body":"they're relatively close to failure. So whether it's six sets of six or six"},{"speaker":"[bryan_boorstein]","startTime":2025.884,"endTime":2029.004,"body":"sets of four, or six at to eight, or something like that, they're staying"},{"speaker":"[bryan_boorstein]","startTime":2029.084,"endTime":2032.524,"body":"in the lower end of the hypertrophy range a lot of the time, and the way"},{"speaker":"[bryan_boorstein]","startTime":2032.684,"endTime":2036.684,"body":"that I want to design the cycle is to start with something like triples,"},{"speaker":"[bryan_boorstein]","startTime":2037.564,"endTime":2041.404,"body":"and then progressively as I go, potentially end up with doubles and maybe"},{"speaker":"[bryan_boorstein]","startTime":2041.564,"endTime":2046.924,"body":"even some singles. So in that type of design I really just don't see it"},{"speaker":"[bryan_boorstein]","startTime":2047.164,"endTime":2051.884,"body":"having a whole lot of transfer into hypertrophy. Uh, I don't think it's go"},{"speaker":"[bryan_boorstein]","startTime":2051.884,"endTime":2055.964,"body":"to affect my ability to do more reps with my twelve r, M. and I also don't"},{"speaker":"[bryan_boorstein]","startTime":2056.044,"endTime":2059.964,"body":"think it's go to necessarily build any muscle mass either. Um. But I think"},{"speaker":"[bryan_boorstein]","startTime":2060.044,"endTime":2061.084,"body":"that what it might do"},{"speaker":"[bryan_boorstein]","startTime":2062.2039999999997,"endTime":2065.404,"body":"is provided me a little more motivation when I get back to Hper Ffy"},{"speaker":"[bryan_boorstein]","startTime":2065.5640000000003,"endTime":2068.524,"body":"training because I won't have just been doing hypertry training forever,"},{"speaker":"[bryan_boorstein]","startTime":2069.5640000000003,"endTime":2071.484,"body":"and it may potentially"},{"speaker":"[bryan_boorstein]","startTime":2073.004,"endTime":2077.724,"body":"um allow a little bit of resensitization, So if I've been training hyperty"},{"speaker":"[bryan_boorstein]","startTime":2077.884,"endTime":2081.804,"body":"for three years, then my body's pretty well damn adapted to hypertvy, and"},{"speaker":"[bryan_boorstein]","startTime":2082.044,"endTime":2085.644,"body":"maybe taking a little bit of time not training hyperchphy could somehow"},{"speaker":"[bryan_boorstein]","startTime":2086.464,"endTime":2087.464,"body":"stimulate Um."},{"speaker":"[bryan_boorstein]","startTime":2088.604,"endTime":2091.964,"body":"Some sort of resensitization effect and maybe I get like a little jump in"},{"speaker":"[bryan_boorstein]","startTime":2092.044,"endTime":2094.844,"body":"the beginning, but I don't think long term that there's any tangible"},{"speaker":"[bryan_boorstein]","startTime":2095.004,"endTime":2097.324,"body":"difference as a result of doing a Stra cycle like this."},{"speaker":"[aaron_straker]","startTime":2100.44,"endTime":2103.56,"body":"I know I would agree with that from my initial understanding of what I have"},{"speaker":"[aaron_straker]","startTime":2103.8,"endTime":2109.08,"body":"now being said. I do have hope. and this isn't you know we briefly talked"},{"speaker":"[aaron_straker]","startTime":2109.1,"endTime":2110.1,"body":"about when we had Um."},{"speaker":"[aaron_straker]","startTime":2111.32,"endTime":2115.96,"body":"comes on. The show has all this hypertphy work, and adding some extra tissue"},{"speaker":"[aaron_straker]","startTime":2116.04,"endTime":2117.72,"body":"to those areas may help us"},{"speaker":"[aaron_straker]","startTime":2117.96,"endTime":2119.88,"body":"inrength. andeavs."},{"speaker":"[bryan_boorstein]","startTime":2118.544,"endTime":2119.544,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2120.684,"endTime":2125.244,"body":"for sure, I actually was thinking about that this morning because I guess I"},{"speaker":"[bryan_boorstein]","startTime":2125.404,"endTime":2130.204,"body":"have a little bit of trepidation and call it even anxiety about the numbers"},{"speaker":"[bryan_boorstein]","startTime":2130.364,"endTime":2135.644,"body":"that I used to hit. Because like okay, I wa to check my ego this cycle and"},{"speaker":"[bryan_boorstein]","startTime":2135.724,"endTime":2138.524,"body":"I want to try and do this thing that's staying shy of failure and not"},{"speaker":"[bryan_boorstein]","startTime":2138.604,"endTime":2142.684,"body":"having those like really grindy reps that oftentimes cause like a low back"},{"speaker":"[bryan_boorstein]","startTime":2142.844,"endTime":2147.484,"body":"tweak or like you know whatever it is, Uh, especially as I get older, so I"},{"speaker":"[bryan_boorstein]","startTime":2147.644,"endTime":2152.924,"body":"really want to check my ego and I feel like when I know that, like you and"},{"speaker":"[bryan_boorstein]","startTime":2153.004,"endTime":2155.484,"body":"I talked about this and we're like, Oh, man, well, I hit a four o five"},{"speaker":"[bryan_boorstein]","startTime":2155.644,"endTime":2160.764,"body":"triple on back squat five years ago, so now on this. Cycle, like is my"},{"speaker":"[bryan_boorstein]","startTime":2161.004,"endTime":2164.284,"body":"expectation that I'm supposed to hit like a four or five triple on back"},{"speaker":"[bryan_boorstein]","startTime":2164.444,"endTime":2168.604,"body":"squat because things are different now like I might. The way the way I"},{"speaker":"[bryan_boorstein]","startTime":2168.684,"endTime":2173.164,"body":"execute movement is different. I'm not training in a crossfiit gym where at"},{"speaker":"[bryan_boorstein]","startTime":2173.244,"endTime":2176.764,"body":"all times there's like twelve people yelling at me to make sure that I do"},{"speaker":"[bryan_boorstein]","startTime":2176.844,"endTime":2181.244,"body":"the rep that I really really don't want to do. Um, and so I don't know."},{"speaker":"[bryan_boorstein]","startTime":2181.404,"endTime":2185.804,"body":"There's like kind of all these these factors going into it and I don't want"},{"speaker":"[bryan_boorstein]","startTime":2185.964,"endTime":2188.684,"body":"to set myself up to be extremely disappointed"},{"speaker":"[bryan_boorstein]","startTime":2190.364,"endTime":2195.004,"body":"at the end of this. So there I have. I guess. I guess trepidation would be"},{"speaker":"[bryan_boorstein]","startTime":2194.784,"endTime":2195.784,"body":"the right word."},{"speaker":"[bryan_boorstein]","startTime":2196.924,"endTime":2201.404,"body":"I, uh, I'm excited about it, but I don't want to get caught in this mindset"},{"speaker":"[bryan_boorstein]","startTime":2201.564,"endTime":2202.764,"body":"of chasing old numbers."},{"speaker":"[aaron_straker]","startTime":2204.84,"endTime":2210.68,"body":"I agree with that there. I guess for me, there are some that I think are"},{"speaker":"[aaron_straker]","startTime":2211.16,"endTime":2214.44,"body":"potentially not really attainable again, and then others that I think are,"},{"speaker":"[aaron_straker]","startTime":2214.5,"endTime":2215.5,"body":"and that"},{"speaker":"[bryan_boorstein]","startTime":2214.704,"endTime":2215.704,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2215.32,"endTime":2220.76,"body":"kind of gives me I feel uh, like, like a splitting offens type of deal. Like"},{"speaker":"[aaron_straker]","startTime":2220.84,"endTime":2225.0,"body":"deadlift, I feel confident I can go p. r. deadlift overhead press. I feel"},{"speaker":"[aaron_straker]","startTime":2225.16,"endTime":2227.08,"body":"confident in that as well back squat."},{"speaker":"[aaron_straker]","startTime":2228.12,"endTime":2229.72,"body":"I really don't think I stand a chance."},{"speaker":"[aaron_straker]","startTime":2231.8,"endTime":2236.52,"body":"and it's just because, like even in those days like the back squat, you know,"},{"speaker":"[aaron_straker]","startTime":2236.76,"endTime":2239.64,"body":"progress was so hard for me to make, and"},{"speaker":"[bryan_boorstein]","startTime":2239.384,"endTime":2240.384,"body":"Me too,"},{"speaker":"[aaron_straker]","startTime":2239.72,"endTime":2244.92,"body":"the others really weren't as as hord, um that I feel like now it's only going"},{"speaker":"[aaron_straker]","startTime":2245.08,"endTime":2248.12,"body":"to be that same scenario will just be exacerbated by"},{"speaker":"[aaron_straker]","startTime":2249.48,"endTime":2251.8,"body":"and being a littlet more wise. Hopefully"},{"speaker":"[bryan_boorstein]","startTime":2249.944,"endTime":2250.944,"body":"yeah, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2252.444,"endTime":2255.324,"body":"Yeah, I mean, I might even call it timid like I,"},{"speaker":"[aaron_straker]","startTime":2255.4,"endTime":2257.48,"body":"that's a great term to use as well."},{"speaker":"[bryan_boorstein]","startTime":2258.764,"endTime":2263.484,"body":"I, I just don't want to like. I couldn't in my dungeon gym. I don't know if"},{"speaker":"[bryan_boorstein]","startTime":2263.484,"endTime":2267.004,"body":"you have seen this, but I have like this this power rack thing that's like"},{"speaker":"[bryan_boorstein]","startTime":2267.004,"endTime":2270.284,"body":"one of those slanted ones and it, it has these little arms at the bottom"},{"speaker":"[bryan_boorstein]","startTime":2270.364,"endTime":2274.764,"body":"that are maybe like six inches long. So if I have to bail a back squat in"},{"speaker":"[bryan_boorstein]","startTime":2274.844,"endTime":2278.524,"body":"my dungeon gym, I don't know if I'm going to survive and some of my"},{"speaker":"[bryan_boorstein]","startTime":2278.604,"endTime":2280.764,"body":"equipment probably won't survive, so"},{"speaker":"[bryan_boorstein]","startTime":2282.044,"endTime":2285.884,"body":"I, I don't. I will. I will not fail a squat like I remember. On that last"},{"speaker":"[bryan_boorstein]","startTime":2285.964,"endTime":2289.324,"body":"cycle I did where I got to four or five by three. There were a couple times"},{"speaker":"[bryan_boorstein]","startTime":2289.404,"endTime":2293.564,"body":"at the end where I did have to bail out back swats. And that's something"},{"speaker":"[bryan_boorstein]","startTime":2293.724,"endTime":2295.804,"body":"that I think I had like to keep in my past."},{"speaker":"[aaron_straker]","startTime":2298.42,"endTime":2299.42,"body":"I would agree with that."},{"speaker":"[aaron_straker]","startTime":2300.3,"endTime":2301.3,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2301.224,"endTime":2302.224,"body":"Just no point man,"},{"speaker":"[aaron_straker]","startTime":2302.06,"endTime":2303.06,"body":"yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":2302.184,"endTime":2303.184,"body":"no point."},{"speaker":"[aaron_straker]","startTime":2305.4,"endTime":2309.96,"body":"so moving on from that, the one thing I, what did want to talk about is kind"},{"speaker":"[aaron_straker]","startTime":2310.12,"endTime":2313.88,"body":"of what we were just talking about, Like as we are getting you know, we're"},{"speaker":"[aaron_straker]","startTime":2313.96,"endTime":2317.32,"body":"deep into being. It basically advanced in our training careers, Right, some"},{"speaker":"[aaron_straker]","startTime":2317.56,"endTime":2320.76,"body":"things. that. basically we just need to allocate more time"},{"speaker":"[aaron_straker]","startTime":2321.8,"endTime":2327.16,"body":"to to Uh, for the specialization type cycles. So, for example, writes Uh,"},{"speaker":"[aaron_straker]","startTime":2327.64,"endTime":2331.4,"body":"cheests specialization for an entire year, as opposed to like, you know, if"},{"speaker":"[aaron_straker]","startTime":2331.56,"endTime":2334.76,"body":"you are twenty years old in your new training, you might do like an eight"},{"speaker":"[aaron_straker]","startTime":2334.92,"endTime":2338.2,"body":"week chest specialization cycle. And you might make like you know tons of"},{"speaker":"[aaron_straker]","startTime":2338.28,"endTime":2342.76,"body":"progress in those eight weeks. but at this point where we've probably put on"},{"speaker":"[aaron_straker]","startTime":2343.08,"endTime":2347.8,"body":"ninety five percent of the amount of muscle mass we will put on at the you"},{"speaker":"[aaron_straker]","startTime":2347.88,"endTime":2352.04,"body":"know Chester, whatever localized area, probably not us for our legs, Which is"},{"speaker":"[aaron_straker]","startTime":2352.04,"endTime":2355.0,"body":"why we spend a lot of time training them right. We might just need to"},{"speaker":"[aaron_straker]","startTime":2355.16,"endTime":2360.92,"body":"dedicate much more time to that. So is there anything with? Um? No, Just tell"},{"speaker":"[aaron_straker]","startTime":2361.08,"endTime":2362.12,"body":"me, what are your thoughts about?"},{"speaker":"[bryan_boorstein]","startTime":2363.564,"endTime":2366.284,"body":"Yeah, So we, this idea kind of came"},{"speaker":"[bryan_boorstein]","startTime":2367.884,"endTime":2372.044,"body":"out of Uh, a podcast I was listening to from our buddy Dave Mcconney, who"},{"speaker":"[bryan_boorstein]","startTime":2371.744,"endTime":2372.744,"body":"was on here,"},{"speaker":"[bryan_boorstein]","startTime":2373.644,"endTime":2377.644,"body":"whatever it wasfence for. Um, and he had a guy on"},{"speaker":"[bryan_boorstein]","startTime":2378.764,"endTime":2383.244,"body":"who actually proposed this idea. He. I don't understand how anybody that's"},{"speaker":"[bryan_boorstein]","startTime":2383.324,"endTime":2384.764,"body":"been training longer than ten years"},{"speaker":"[bryan_boorstein]","startTime":2386.284,"endTime":2389.564,"body":"would do something and then not commit to it for like at least a year,"},{"speaker":"[bryan_boorstein]","startTime":2390.204,"endTime":2394.044,"body":"because you're like already at the point where you're going to have to"},{"speaker":"[bryan_boorstein]","startTime":2394.124,"endTime":2398.764,"body":"struggle tooth and nail to make any gains at all. So like if you commit to"},{"speaker":"[bryan_boorstein]","startTime":2398.844,"endTime":2403.964,"body":"do something, you can't expect to see any tangible change in four weeks,"},{"speaker":"[bryan_boorstein]","startTime":2404.124,"endTime":2407.084,"body":"eight weeks, half a year, or whatever's like, you got to commit to this for"},{"speaker":"[bryan_boorstein]","startTime":2407.164,"endTime":2409.564,"body":"a long time, And I thought about it, and"},{"speaker":"[bryan_boorstein]","startTime":2410.844,"endTime":2415.644,"body":"it is an interesting idea. It's like when you look at the notion of"},{"speaker":"[bryan_boorstein]","startTime":2416.124,"endTime":2417.564,"body":"training for the rest of your life,"},{"speaker":"[bryan_boorstein]","startTime":2420.044,"endTime":2423.084,"body":"you know, I, I've been training twenty five years. If"},{"speaker":"[bryan_boorstein]","startTime":2424.524,"endTime":2427.484,"body":"I've been train twenty five years with no specialization. Basically, I just"},{"speaker":"[bryan_boorstein]","startTime":2427.424,"endTime":2428.424,"body":"kind of do the same"},{"speaker":"[bryan_boorstein]","startTime":2429.804,"endTime":2433.884,"body":"amount of volume for the most part or what I need. I basically do that the"},{"speaker":"[bryan_boorstein]","startTime":2433.964,"endTime":2437.324,"body":"amount of volume that I need or that I believe I need for each muscle group"},{"speaker":"[bryan_boorstein]","startTime":2437.564,"endTime":2440.764,"body":"each week. So if I need fourteen cents for back, I do fourteen cents. If I"},{"speaker":"[bryan_boorstein]","startTime":2440.764,"endTime":2445.084,"body":"need seven cents for bycepts, I do seven sets. I never have really taken my"},{"speaker":"[bryan_boorstein]","startTime":2445.244,"endTime":2450.284,"body":"volume in any specific musculer group up above and beyond. What is kind of"},{"speaker":"[bryan_boorstein]","startTime":2450.524,"endTime":2455.644,"body":"my determined amount that I need. They've alls kind of imbalanced. So this"},{"speaker":"[bryan_boorstein]","startTime":2455.884,"endTime":2459.324,"body":"idea of like flipping the balance right, So when you look at training for"},{"speaker":"[bryan_boorstein]","startTime":2459.344,"endTime":2460.344,"body":"the rest of your life,"},{"speaker":"[bryan_boorstein]","startTime":2461.324,"endTime":2466.284,"body":"If I have another twenty years of quality training in me or even fifteen, I"},{"speaker":"[bryan_boorstein]","startTime":2466.444,"endTime":2470.604,"body":"could do a year of Chs specialization, and then the rest of the fourteen"},{"speaker":"[bryan_boorstein]","startTime":2470.764,"endTime":2474.284,"body":"years, I just kind of put chest on like maintenance level and it just kind"},{"speaker":"[bryan_boorstein]","startTime":2474.364,"endTime":2477.644,"body":"of I. I maintain those adaptations that were gained in the year of"},{"speaker":"[bryan_boorstein]","startTime":2477.724,"endTime":2480.524,"body":"specialization, and then you choose a new muscle group and say this year"},{"speaker":"[bryan_boorstein]","startTime":2480.684,"endTime":2484.524,"body":"I'm focusing on quads, and then after that you know quad volume kinda"},{"speaker":"[bryan_boorstein]","startTime":2484.604,"endTime":2487.644,"body":"drops. and whatever the idea being, that like you, literally spend that"},{"speaker":"[bryan_boorstein]","startTime":2487.724,"endTime":2492.844,"body":"year building up that muscle group by making that your priority over the"},{"speaker":"[bryan_boorstein]","startTime":2492.924,"endTime":2497.564,"body":"other ones. And since we know that maintenance volume is significantly"},{"speaker":"[bryan_boorstein]","startTime":2497.724,"endTime":2502.924,"body":"lower at least in the short term than it is to gain, and we know that from"},{"speaker":"[bryan_boorstein]","startTime":2503.004,"endTime":2507.164,"body":"the conversation with Helms, that for a longer period of time you can take"},{"speaker":"[bryan_boorstein]","startTime":2507.404,"endTime":2510.764,"body":"volume down to, he said, He thinks long term you could do forty to fifty"},{"speaker":"[bryan_boorstein]","startTime":2511.004,"endTime":2514.044,"body":"percent of the volume is, as I believe what he said on the podcast. Whereas"},{"speaker":"[bryan_boorstein]","startTime":2514.204,"endTime":2517.804,"body":"the studies are showing one ninth of the volume, but I think the one ninth"},{"speaker":"[bryan_boorstein]","startTime":2517.964,"endTime":2521.404,"body":"what he was saying is like this is a short term study. He's like. For a"},{"speaker":"[bryan_boorstein]","startTime":2521.484,"endTime":2524.604,"body":"long term, You know forty to fifty percent of what you were doing to gain"},{"speaker":"[bryan_boorstein]","startTime":2524.764,"endTime":2527.964,"body":"is probably sufficient. So you were needing fourteen cents for back well"},{"speaker":"[bryan_boorstein]","startTime":2528.124,"endTime":2532.444,"body":"after your back year specialization. where you do twenty five sets. Now you"},{"speaker":"[bryan_boorstein]","startTime":2532.604,"endTime":2536.364,"body":"just do seven after a year of twenty five cents. Now you're doing seven for"},{"speaker":"[bryan_boorstein]","startTime":2536.444,"endTime":2540.764,"body":"back for the next five years, and you just kind of maintain what you gained"},{"speaker":"[bryan_boorstein]","startTime":2541.084,"endTime":2544.444,"body":"during that year of doing twenty five sets. And this is like a really"},{"speaker":"[bryan_boorstein]","startTime":2544.684,"endTime":2547.404,"body":"mature way of looking at training right. Like for you to take"},{"speaker":"[bryan_boorstein]","startTime":2548.524,"endTime":2551.644,"body":"a muscle group and specialize in that muscle group for a year."},{"speaker":"[bryan_boorstein]","startTime":2552.844,"endTime":2555.964,"body":"If you're new to training and you did that, you would have a lopsided"},{"speaker":"[bryan_boorstein]","startTime":2556.124,"endTime":2559.564,"body":"physique Like that year of specializing in that Mos would create like"},{"speaker":"[bryan_boorstein]","startTime":2559.804,"endTime":2564.044,"body":"distortion in one area of your body. For me, I could specialize in the"},{"speaker":"[bryan_boorstein]","startTime":2564.124,"endTime":2567.724,"body":"muscle group for a year, and to the untrained eye, or maybe even to the"},{"speaker":"[bryan_boorstein]","startTime":2567.804,"endTime":2572.524,"body":"train diye. it might look like nothing happened, so I think it's a really"},{"speaker":"[bryan_boorstein]","startTime":2572.764,"endTime":2578.364,"body":"interesting idea that as you as your training age goes, that you do"},{"speaker":"[bryan_boorstein]","startTime":2579.564,"endTime":2583.644,"body":"organize your training in in some manner somewhat similar to this where"},{"speaker":"[bryan_boorstein]","startTime":2583.884,"endTime":2587.084,"body":"there is a prioritization effect. Yeah, what do you think of that?"},{"speaker":"[aaron_straker]","startTime":2587.96,"endTime":2594.52,"body":"I really like it and I think why I like it is because I find myself that I've"},{"speaker":"[aaron_straker]","startTime":2594.84,"endTime":2598.6,"body":"spent literally the last year plus focusing on my legs."},{"speaker":"[aaron_straker]","startTime":2601.0,"endTime":2603.8,"body":"I don't really not much changed. Do you know? I think they? I think they're"},{"speaker":"[aaron_straker]","startTime":2603.88,"endTime":2608.6,"body":"better. Um, but not by like sleeps and bounds, you know, and they think it"},{"speaker":"[aaron_straker]","startTime":2608.76,"endTime":2613.24,"body":"might be one of those things. Is as you right another thing that happens with"},{"speaker":"[aaron_straker]","startTime":2613.32,"endTime":2617.08,"body":"your training age as it increases, You have like imbalances things that you"},{"speaker":"[aaron_straker]","startTime":2617.24,"endTime":2621.0,"body":"just inherently are better at than others? You know, my muscle connection all"},{"speaker":"[aaron_straker]","startTime":2621.08,"endTime":2623.88,"body":"these different things. And it's not like everything grows at a proportional"},{"speaker":"[aaron_straker]","startTime":2624.04,"endTime":2627.72,"body":"rate, Because that would assume that you can perform every movement as"},{"speaker":"[aaron_straker]","startTime":2627.8,"endTime":2631.48,"body":"quality as other ones. Maybe joint injuries all these different things. And"},{"speaker":"[aaron_straker]","startTime":2631.56,"endTime":2636.6,"body":"it's how you can kind of like balance things out as you get deeper into your"},{"speaker":"[bryan_boorstein]","startTime":2636.384,"endTime":2637.384,"body":"Yeah, Yeah,"},{"speaker":"[aaron_straker]","startTime":2636.68,"endTime":2639.88,"body":"training age. And that's kind of where we're finding ourselves now. Like"},{"speaker":"[aaron_straker]","startTime":2640.28,"endTime":2644.6,"body":"said, To spend a year on my legs, could probably spend enough three there to"},{"speaker":"[aaron_straker]","startTime":2644.68,"endTime":2649.32,"body":"be completely honest, Um, and hope that they would bring up to like back."},{"speaker":"[aaron_straker]","startTime":2649.72,"endTime":2651.48,"body":"Delt, you know type of deal"},{"speaker":"[bryan_boorstein]","startTime":2652.364,"endTime":2657.164,"body":"do you uh, feel like, as you specialied in legs this year that you had to"},{"speaker":"[bryan_boorstein]","startTime":2657.324,"endTime":2659.724,"body":"drop volume for the upper body regions?"},{"speaker":"[aaron_straker]","startTime":2660.84,"endTime":2665.96,"body":"from me like, just not so much a recovery standpoint, but just from like a"},{"speaker":"[aaron_straker]","startTime":2666.04,"endTime":2668.44,"body":"time and being realistic with myself like"},{"speaker":"[bryan_boorstein]","startTime":2667.964,"endTime":2670.924,"body":"So were you doing less? Though? like? when would you say your upper body"},{"speaker":"[bryan_boorstein]","startTime":2671.084,"endTime":2673.964,"body":"received less volume this year than it did in prior years?"},{"speaker":"[aaron_straker]","startTime":2674.12,"endTime":2678.92,"body":"yeah, especially because I was training legs three times a week. Um, for for"},{"speaker":"[aaron_straker]","startTime":2679.0,"endTime":2683.32,"body":"a couple, you know, Uh, for a couple months, and even on those up, I would do"},{"speaker":"[aaron_straker]","startTime":2683.4,"endTime":2686.12,"body":"two upper body days. Those days just get long, trying to train"},{"speaker":"[bryan_boorstein]","startTime":2685.744,"endTime":2686.744,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2686.28,"endTime":2687.4,"body":"your entire upper body,"},{"speaker":"[bryan_boorstein]","startTime":2687.344,"endTime":2688.344,"body":"for sure. Yeah,"},{"speaker":"[aaron_straker]","startTime":2687.56,"endTime":2691.16,"body":"even if you, even if you're just doing like one set or sorry, like one"},{"speaker":"[aaron_straker]","startTime":2691.32,"endTime":2696.52,"body":"exercise for like bicepts and tricepts doing like two for chest, a vertical"},{"speaker":"[aaron_straker]","startTime":2696.68,"endTime":2698.52,"body":"and a horizontal pull for back."},{"speaker":"[bryan_boorstein]","startTime":2698.464,"endTime":2699.464,"body":"y."},{"speaker":"[aaron_straker]","startTime":2699.0,"endTime":2703.56,"body":"You know a lateral delt. You're now at five exercises. It just it's just time"},{"speaker":"[aaron_straker]","startTime":2703.72,"endTime":2707.24,"body":"consuming. I'm talking an hour and forty minute gym section type thing, and"},{"speaker":"[aaron_straker]","startTime":2707.32,"endTime":2710.68,"body":"after a while you're just like. I mean, I love the gym, but after like an"},{"speaker":"[aaron_straker]","startTime":2710.84,"endTime":2714.2,"body":"hour and forty of minutes of being in there training like, I just kind of"},{"speaker":"[aaron_straker]","startTime":2714.26,"endTime":2715.26,"body":"want to fuck and go home."},{"speaker":"[bryan_boorstein]","startTime":2716.044,"endTime":2720.524,"body":"Yeah. So this is interesting because you spent a year essentially"},{"speaker":"[bryan_boorstein]","startTime":2720.684,"endTime":2722.524,"body":"prioritizing your legs, and yet"},{"speaker":"[bryan_boorstein]","startTime":2723.644,"endTime":2727.484,"body":"you did less volume for your upper body and didn't lose anything in your"},{"speaker":"[bryan_boorstein]","startTime":2727.564,"endTime":2731.484,"body":"upper body. I can say for sure, from seeing the pictures, and I would even"},{"speaker":"[bryan_boorstein]","startTime":2731.804,"endTime":2736.604,"body":"say that you added mass in your delts and"},{"speaker":"[bryan_boorstein]","startTime":2738.204,"endTime":2743.004,"body":"possibly some other areas, maybe a little bit on the lats or back. So I"},{"speaker":"[bryan_boorstein]","startTime":2743.004,"endTime":2746.604,"body":"would say for sure your physique didn't go backwards in your upper body by"},{"speaker":"[bryan_boorstein]","startTime":2746.764,"endTime":2749.004,"body":"doing less and it still moved forward."},{"speaker":"[aaron_straker]","startTime":2749.56,"endTime":2753.48,"body":"I would agree with that, and a lot of that too, I will say comes from like I"},{"speaker":"[aaron_straker]","startTime":2753.8,"endTime":2756.68,"body":"dramatically improve improved movement execution"},{"speaker":"[bryan_boorstein]","startTime":2756.544,"endTime":2757.544,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2757.08,"endTime":2758.92,"body":"kind of across the board. Um,"},{"speaker":"[bryan_boorstein]","startTime":2758.464,"endTime":2759.464,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2759.24,"endTime":2762.92,"body":"and that's one of those things. that, as you do it more and do it longer, or"},{"speaker":"[aaron_straker]","startTime":2763.32,"endTime":2766.84,"body":"really take the time to learn from people and remove your ego from it and"},{"speaker":"[aaron_straker]","startTime":2766.92,"endTime":2769.88,"body":"realize that you know, Even though I've trained for sixteen seventeen years,"},{"speaker":"[aaron_straker]","startTime":2770.12,"endTime":2772.92,"body":"there's a lot of someone I fucking clue about. Um, I"},{"speaker":"[bryan_boorstein]","startTime":2772.544,"endTime":2773.544,"body":"y,"},{"speaker":"[aaron_straker]","startTime":2773.0,"endTime":2777.08,"body":"was able to really push forward just by admitting that I don't know what I"},{"speaker":"[aaron_straker]","startTime":2776.78,"endTime":2777.78,"body":"don't know."},{"speaker":"[bryan_boorstein]","startTime":2778.604,"endTime":2782.364,"body":"cool. Well, that's awesomecause. I think that that is a testament to this"},{"speaker":"[bryan_boorstein]","startTime":2782.604,"endTime":2789.884,"body":"idea of specialzation, and fortuitously, Alberto Nona' just posted on his"},{"speaker":"[bryan_boorstein]","startTime":2789.964,"endTime":2791.004,"body":"story yesterday,"},{"speaker":"[bryan_boorstein]","startTime":2792.284,"endTime":2796.204,"body":"a picture of him flexing like a a kind of most most muscular and hegoes."},{"speaker":"[bryan_boorstein]","startTime":2796.284,"endTime":2800.444,"body":"This whole year has been spent on Delt and arms specialization, and he"},{"speaker":"[bryan_boorstein]","startTime":2800.524,"endTime":2803.164,"body":"goes. I think it's working, but my legs also grew"},{"speaker":"[bryan_boorstein]","startTime":2804.604,"endTime":2808.284,"body":"and like, like Fock man like he', basically saying like my legs are my"},{"speaker":"[bryan_boorstein]","startTime":2808.364,"endTime":2811.884,"body":"strong points. So like no matter what I do like the legs still grow which"},{"speaker":"[bryan_boorstein]","startTime":2811.964,"endTime":2816.204,"body":"is kind of like y like us in our upper bodies like. I, really. I really"},{"speaker":"[bryan_boorstein]","startTime":2816.524,"endTime":2820.444,"body":"believe that with the execution style that we have right now that we really"},{"speaker":"[bryan_boorstein]","startTime":2820.684,"endTime":2826.124,"body":"could go to like a minimum effect of volume for for upper for the whole"},{"speaker":"[bryan_boorstein]","startTime":2826.284,"endTime":2831.484,"body":"upper body. like, I could probably do four to six sets for most upper body"},{"speaker":"[bryan_boorstein]","startTime":2832.204,"endTime":2837.324,"body":"areas per week, and probably twenty to thirty sets for legs. And like, I"},{"speaker":"[bryan_boorstein]","startTime":2837.324,"endTime":2840.044,"body":"don't think I would lose anything on my upper body. I mean, I would"},{"speaker":"[bryan_boorstein]","startTime":2840.124,"endTime":2842.604,"body":"probably have to try it to be sure, but Um,"},{"speaker":"[bryan_boorstein]","startTime":2843.644,"endTime":2845.164,"body":"this is an interesting idea"},{"speaker":"[bryan_boorstein]","startTime":2846.204,"endTime":2851.324,"body":"and I've been meaning to do a specialization cycle just in general because"},{"speaker":"[bryan_boorstein]","startTime":2851.484,"endTime":2855.084,"body":"I haven't done one before. And so this is something that I'm definitely"},{"speaker":"[bryan_boorstein]","startTime":2855.564,"endTime":2860.044,"body":"considering for after the strength cycle is over. Um, kind of seeing how I"},{"speaker":"[bryan_boorstein]","startTime":2860.124,"endTime":2863.884,"body":"feel at that point, but potentially designing a cycle that that really does"},{"speaker":"[bryan_boorstein]","startTime":2864.204,"endTime":2868.524,"body":"prioritize one or two muscle groups. Maybe it's quads and hams, or it's"},{"speaker":"[bryan_boorstein]","startTime":2869.724,"endTime":2875.804,"body":"chestin have chestin trices bycepts, I don't know one of the two. Um. But"},{"speaker":"[bryan_boorstein]","startTime":2875.884,"endTime":2880.044,"body":"anyway, yeah, those are some interesting ideas. and uh, we'll have to kind"},{"speaker":"[bryan_boorstein]","startTime":2880.124,"endTime":2882.604,"body":"of you know, touch base and revisit it as we go"},{"speaker":"[aaron_straker]","startTime":2882.76,"endTime":2886.6,"body":"Yeah, but something after the strike circle I would like to definitely do as"},{"speaker":"[aaron_straker]","startTime":2886.68,"endTime":2888.28,"body":"well, so we could talk about"},{"speaker":"[bryan_boorstein]","startTime":2887.484,"endTime":2890.444,"body":"cool. I did that. Well, we'll off to do one together. Maybe we'll both do"},{"speaker":"[bryan_boorstein]","startTime":2890.604,"endTime":2892.604,"body":"legs, since that just seems to be the thing"},{"speaker":"[aaron_straker]","startTime":2892.28,"endTime":2894.92,"body":"seems to be appropriate for for you and I here."},{"speaker":"[bryan_boorstein]","startTime":2895.164,"endTime":2898.444,"body":"fucking al Vero Unias and his god gifted legs."},{"speaker":"[bryan_boorstein]","startTime":2900.284,"endTime":2903.404,"body":"Um cool. Do you want to jump into"},{"speaker":"[bryan_boorstein]","startTime":2904.144,"endTime":2905.144,"body":"the last"},{"speaker":"[aaron_straker]","startTime":2905.48,"endTime":2908.52,"body":"Yeah, we will. Uh, and especially because it's something that. Really."},{"speaker":"[aaron_straker]","startTime":2909.72,"endTime":2913.56,"body":"It kind of so. the thing. So basically the topic is muscle soreness Right and"},{"speaker":"[aaron_straker]","startTime":2913.72,"endTime":2917.24,"body":"then what it means? how you can interpret it and how it can be used as a"},{"speaker":"[aaron_straker]","startTime":2917.24,"endTime":2922.6,"body":"mechanism to enhance your training. So what happens far too often is people"},{"speaker":"[aaron_straker]","startTime":2922.84,"endTime":2925.88,"body":"think that like if you're super freakent sore, that means you have like the"},{"speaker":"[aaron_straker]","startTime":2925.96,"endTime":2929.32,"body":"best workout you crushed yourself and you're go to like, facilitate all these"},{"speaker":"[aaron_straker]","startTime":2929.48,"endTime":2932.52,"body":"new gains where it's probably a little bit of the opposite. You probably"},{"speaker":"[aaron_straker]","startTime":2932.6,"endTime":2937.24,"body":"pushed yourself way too hard under a covered overtrained under. A, um, maybe"},{"speaker":"[aaron_straker]","startTime":2937.4,"endTime":2941.96,"body":"a dehydrated, missing electroly sorts of thing, and you actually kind of set"},{"speaker":"[aaron_straker]","startTime":2942.28,"endTime":2946.12,"body":"yourself back a little bit, because now you need to postpone your next"},{"speaker":"[aaron_straker]","startTime":2946.28,"endTime":2950.04,"body":"training session until you're recovered, which is now usually an extra day to"},{"speaker":"[aaron_straker]","startTime":2950.28,"endTime":2952.6,"body":"three. four days, et cetera, Um,"},{"speaker":"[aaron_straker]","startTime":2953.64,"endTime":2958.44,"body":"as I talked a little bit earlier in the in the episode about my training has"},{"speaker":"[aaron_straker]","startTime":2958.68,"endTime":2962.2,"body":"shifted because I'm now going to were reducing. we need to redu stress on the"},{"speaker":"[aaron_straker]","startTime":2962.2,"endTime":2966.76,"body":"body, so training's coming down to Um four days, Um, not doing in any"},{"speaker":"[aaron_straker]","startTime":2966.84,"endTime":2969.64,"body":"intensity technique. Everyone. It's kind of just a little bit more of"},{"speaker":"[aaron_straker]","startTime":2969.8,"endTime":2973.72,"body":"straightforward, kind of a li. A lot of the rep ranges actually like you"},{"speaker":"[aaron_straker]","startTime":2973.88,"endTime":2976.52,"body":"briefly brought up around and one strength cycle,"},{"speaker":"[bryan_boorstein]","startTime":2976.064,"endTime":2977.064,"body":"M?"},{"speaker":"[aaron_straker]","startTime":2976.68,"endTime":2980.84,"body":"so it's a lot of like, most exercises I would say are like six, six to eight"},{"speaker":"[aaron_straker]","startTime":2980.92,"endTime":2984.12,"body":"raps, some atit like ten, maybe lateral delts at like twelve, but everything"},{"speaker":"[aaron_straker]","startTime":2984.28,"endTime":2989.0,"body":"else is generally in that six to eight. So I had leg press, Um, and I was"},{"speaker":"[aaron_straker]","startTime":2989.16,"endTime":2993.72,"body":"excited to use the leg press that I had hated for years because I now found a"},{"speaker":"[aaron_straker]","startTime":2993.72,"endTime":2997.96,"body":"way to not hate it. Um. So' like okay, I, What is like? My only or I had one"},{"speaker":"[aaron_straker]","startTime":2998.04,"endTime":3000.68,"body":"other quad exercise which was like, Um, you know, um,"},{"speaker":"[aaron_straker]","startTime":3001.72,"endTime":3006.2,"body":"um, split squats with like a um. at the An. So I was like I'm going to push"},{"speaker":"[aaron_straker]","startTime":3006.36,"endTime":3009.16,"body":"the Bl lightd pressure a little bit. I want to make sure I get a good leg"},{"speaker":"[aaron_straker]","startTime":3009.32,"endTime":3013.0,"body":"stimulus because obviously it's still my goals, my legs, and that sort of"},{"speaker":"[aaron_straker]","startTime":3013.08,"endTime":3016.52,"body":"thing, so put it on there and I end up like pushing just. I guess a little"},{"speaker":"[aaron_straker]","startTime":3016.6,"endTime":3019.88,"body":"bit too hard. I got through my four sets of six. I didn't fail anything, and"},{"speaker":"[aaron_straker]","startTime":3019.96,"endTime":3023.96,"body":"everything was about like a one r r. But it was challenging and then I did"},{"speaker":"[aaron_straker]","startTime":3024.04,"endTime":3028.04,"body":"the split squats, Um, which I did on with lightwight. I think I only did like"},{"speaker":"[aaron_straker]","startTime":3028.12,"endTime":3031.32,"body":"twenty fives in each hand, but I did like. like really driving the knee"},{"speaker":"[aaron_straker]","startTime":3031.48,"endTime":3035.72,"body":"forward, right, um. I woke up the next day in a world of fucking pain"},{"speaker":"[aaron_straker]","startTime":3037.0,"endTime":3040.76,"body":"and its that was on. Uh, I did that on Saturday,"},{"speaker":"[aaron_straker]","startTime":3041.42,"endTime":3042.42,"body":"and"},{"speaker":"[aaron_straker]","startTime":3043.08,"endTime":3047.4,"body":"I was supposed to, you know, train train my uh train legs again yesterday and"},{"speaker":"[aaron_straker]","startTime":3047.4,"endTime":3050.28,"body":"Monday, and I had to floop it and I could it, or sorry. No, that was on"},{"speaker":"[aaron_straker]","startTime":3050.36,"endTime":3053.8,"body":"Friday. I'm sorry, I trained legs on Friday and I was supposed to go on"},{"speaker":"[aaron_straker]","startTime":3053.8,"endTime":3057.48,"body":"Monday, and like they were still super sore yesterday. Um, so it was just"},{"speaker":"[aaron_straker]","startTime":3057.88,"endTime":3062.04,"body":"goes to show. like when you change something or when you kind of push too"},{"speaker":"[aaron_straker]","startTime":3062.2,"endTime":3067.48,"body":"hard in out of the gate, Um it. it's like I immediately knew I was like. Oh,"},{"speaker":"[aaron_straker]","startTime":3067.56,"endTime":3070.44,"body":"wow, I fucked up like I'm I'm definitely going to need an extra. Probably"},{"speaker":"[aaron_straker]","startTime":3070.6,"endTime":3073.8,"body":"like two days to recover. Um before I can go into this and it's something"},{"speaker":"[aaron_straker]","startTime":3073.96,"endTime":3077.48,"body":"like. I mean, I'm training regularly. I draed my legs very very hard, but"},{"speaker":"[aaron_straker]","startTime":3077.64,"endTime":3081.56,"body":"just that shift in rap range or something like that that I wasn't really"},{"speaker":"[aaron_straker]","startTime":3081.72,"endTime":3086.2,"body":"prepared for and and poorly gauging my weights, to be completely honest,"},{"speaker":"[aaron_straker]","startTime":3086.7,"endTime":3087.7,"body":"wracked me."},{"speaker":"[bryan_boorstein]","startTime":3088.864,"endTime":3089.864,"body":"Yeah, Yeah, this is"},{"speaker":"[bryan_boorstein]","startTime":3090.924,"endTime":3094.764,"body":"one of the reasons why soreness is just an an awful indicator of whether"},{"speaker":"[bryan_boorstein]","startTime":3094.844,"endTime":3099.084,"body":"you had a good session or not, Because the repeated Bo effect basically"},{"speaker":"[bryan_boorstein]","startTime":3099.484,"endTime":3100.924,"body":"says that if you do something"},{"speaker":"[bryan_boorstein]","startTime":3102.284,"endTime":3105.884,"body":"over and over and over again, your body adapts to it and you become less"},{"speaker":"[bryan_boorstein]","startTime":3106.124,"endTime":3110.044,"body":"sore. So if you continue doing four sets of six on leg press, and then the"},{"speaker":"[bryan_boorstein]","startTime":3110.204,"endTime":3115.084,"body":"same version of split squads each time that you do this leg day each week"},{"speaker":"[bryan_boorstein]","startTime":3115.244,"endTime":3119.004,"body":"or whatever, you will get progressively less sore. But that doesn't mean"},{"speaker":"[bryan_boorstein]","startTime":3119.164,"endTime":3123.884,"body":"that they're working less effectively. In fact, it probably means they're"},{"speaker":"[bryan_boorstein]","startTime":3124.044,"endTime":3127.804,"body":"working more effectively because right now you're in that area that we"},{"speaker":"[bryan_boorstein]","startTime":3127.964,"endTime":3131.724,"body":"always talk about where it's the neural adaptation phase where you' just"},{"speaker":"[bryan_boorstein]","startTime":3131.884,"endTime":3135.484,"body":"learning movements. You're trying a new rap range. You are learning how to"},{"speaker":"[bryan_boorstein]","startTime":3135.644,"endTime":3137.004,"body":"brace your learning"},{"speaker":"[bryan_boorstein]","startTime":3138.844,"endTime":3143.004,"body":"of, explode out of the bottom of a of a split squat and engage. These are"},{"speaker":"[bryan_boorstein]","startTime":3143.164,"endTime":3147.004,"body":"things that you get better at because there skill the neural adaptation"},{"speaker":"[bryan_boorstein]","startTime":3147.244,"endTime":3148.284,"body":"period right. So"},{"speaker":"[bryan_boorstein]","startTime":3150.284,"endTime":3155.084,"body":"that is one reason I always say that soreness. It can tell you that you did"},{"speaker":"[bryan_boorstein]","startTime":3155.244,"endTime":3158.604,"body":"too much, but it can't really tell you anything else. It can't tell you"},{"speaker":"[bryan_boorstein]","startTime":3158.684,"endTime":3161.804,"body":"that you had a quality session. It can tell you that you stimulated the"},{"speaker":"[bryan_boorstein]","startTime":3161.884,"endTime":3166.044,"body":"muscle like good work. You fucked that muscle off like you definitely"},{"speaker":"[bryan_boorstein]","startTime":3166.444,"endTime":3171.484,"body":"worked it. Um, that's cool. but it doesn't tell you that that you did too."},{"speaker":"[bryan_boorstein]","startTime":3171.804,"endTime":3176.124,"body":"that you didn't. It can't tell you that you did enough right like you can"},{"speaker":"[bryan_boorstein]","startTime":3176.284,"endTime":3182.524,"body":"still have done enough, but not be sore. So, uh, also on Jeremh's podcast"},{"speaker":"[bryan_boorstein]","startTime":3182.684,"endTime":3185.244,"body":"that I was on the a couple of days ago or a week ago, or whatever."},{"speaker":"[bryan_boorstein]","startTime":3185.984,"endTime":3186.984,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":3187.564,"endTime":3191.404,"body":"he asked me. You know what? What are? what? Of the things that I like to"},{"speaker":"[bryan_boorstein]","startTime":3191.484,"endTime":3195.244,"body":"use to kind of identify a quality session and I went through the normal"},{"speaker":"[bryan_boorstein]","startTime":3195.264,"endTime":3196.264,"body":"things like you know."},{"speaker":"[bryan_boorstein]","startTime":3197.164,"endTime":3200.044,"body":"You do want to get a pump like at least if you're not in an an extreme"},{"speaker":"[bryan_boorstein]","startTime":3200.204,"endTime":3203.484,"body":"deficit like you should get a pump while you train. you probably shouldn't"},{"speaker":"[bryan_boorstein]","startTime":3203.564,"endTime":3207.084,"body":"lose your pump while you train like. Those are probably decent ideas to"},{"speaker":"[bryan_boorstein]","startTime":3207.084,"endTime":3211.564,"body":"look at. I don't think they're great, but there's something um soreness you"},{"speaker":"[bryan_boorstein]","startTime":3211.644,"endTime":3215.484,"body":"know. Like, yeah, you wa to like, feel your muscles and know that that like"},{"speaker":"[bryan_boorstein]","startTime":3215.724,"endTime":3218.684,"body":"something happened, but you don't want to be debilitated to the point where"},{"speaker":"[bryan_boorstein]","startTime":3218.764,"endTime":3220.604,"body":"you have to flip for Ob seessions, or"},{"speaker":"[bryan_boorstein]","startTime":3221.644,"endTime":3224.524,"body":"uh, or you can't walk for days, right. Um,"},{"speaker":"[bryan_boorstein]","startTime":3225.804,"endTime":3229.004,"body":"but the one that I really really do like and I think that I've"},{"speaker":"[bryan_boorstein]","startTime":3230.124,"endTime":3232.844,"body":"as I've worked with clients over the last like six months, or whatever,"},{"speaker":"[bryan_boorstein]","startTime":3234.284,"endTime":3236.204,"body":"the idea of disruption"},{"speaker":"[bryan_boorstein]","startTime":3237.244,"endTime":3240.684,"body":"over the day, so I think it's different to look at disruption like"},{"speaker":"[bryan_boorstein]","startTime":3240.844,"endTime":3244.124,"body":"immediately, post workout, which I think is also important. So this is the"},{"speaker":"[bryan_boorstein]","startTime":3244.204,"endTime":3248.604,"body":"idea of like, Oh, I just did a big upper body day and like now it like is"},{"speaker":"[bryan_boorstein]","startTime":3248.684,"endTime":3251.964,"body":"weird to wash my hair in the shower afterwards or something. or I just did"},{"speaker":"[bryan_boorstein]","startTime":3252.124,"endTime":3255.484,"body":"legs, and now I have to walk upstairs and I'm like hobbling or whatever."},{"speaker":"[bryan_boorstein]","startTime":3255.804,"endTime":3259.804,"body":"Right. These are like the immediate effects of the worko. But I proposed"},{"speaker":"[bryan_boorstein]","startTime":3259.964,"endTime":3264.684,"body":"the idea that maybe looking at the way that you feel three or four hours"},{"speaker":"[bryan_boorstein]","startTime":3265.244,"endTime":3269.164,"body":"after the workout is a very important metric, and as I kind of have gone"},{"speaker":"[bryan_boorstein]","startTime":3269.324,"endTime":3272.524,"body":"through it over the last six months, I've found more and more correlation"},{"speaker":"[bryan_boorstein]","startTime":3272.764,"endTime":3275.324,"body":"to quality sessions from disruption"},{"speaker":"[bryan_boorstein]","startTime":3276.364,"endTime":3280.684,"body":"a few hours later. So this isn't like the same feeling that you get twenty"},{"speaker":"[bryan_boorstein]","startTime":3280.844,"endTime":3283.804,"body":"minutes after where you literally can't walk upstairs, Or you, you feel"},{"speaker":"[bryan_boorstein]","startTime":3283.884,"endTime":3287.404,"body":"weird, you know, washing your hair. But it's the idea of like, it's three"},{"speaker":"[bryan_boorstein]","startTime":3287.484,"endTime":3291.244,"body":"or four hours later and I still like am walking up the stairs and I feel"},{"speaker":"[bryan_boorstein]","startTime":3291.404,"endTime":3294.524,"body":"something I'm like. Oh, that's a lot attention in my quat. Like I didn't"},{"speaker":"[bryan_boorstein]","startTime":3294.684,"endTime":3296.124,"body":"really expect that, or"},{"speaker":"[bryan_boorstein]","startTime":3297.324,"endTime":3302.204,"body":"um, you know, you go to grab something off a top shelf and you feel like"},{"speaker":"[bryan_boorstein]","startTime":3302.364,"endTime":3305.564,"body":"you know a little bit of fatigue through your like, lap or shoulder or"},{"speaker":"[bryan_boorstein]","startTime":3305.644,"endTime":3309.244,"body":"whatever. I mean these are very subtle signs and you have to be like, very"},{"speaker":"[bryan_boorstein]","startTime":3309.564,"endTime":3314.764,"body":"tuned in with your body, but I think that anybody that trains hard can"},{"speaker":"[bryan_boorstein]","startTime":3315.164,"endTime":3320.604,"body":"relate to those sentiments and look at that disruptive feeling and be able"},{"speaker":"[bryan_boorstein]","startTime":3320.764,"endTime":3324.604,"body":"to say like Yeah, That is something that that I do feel kind of as the day"},{"speaker":"[bryan_boorstein]","startTime":3324.844,"endTime":3328.444,"body":"progresses. Um, so that that isn't soreness. I just thought it was"},{"speaker":"[bryan_boorstein]","startTime":3328.604,"endTime":3331.964,"body":"important to kind of go on that tangent and talk about something that is a"},{"speaker":"[bryan_boorstein]","startTime":3332.124,"endTime":3337.084,"body":"good training indicator. Um, other than soreness, but as we kind of"},{"speaker":"[bryan_boorstein]","startTime":3337.244,"endTime":3338.924,"body":"continue down the path of soreness,"},{"speaker":"[bryan_boorstein]","startTime":3340.124,"endTime":3345.724,"body":"Um, we know that muscle damage is closely related to soreness. And so"},{"speaker":"[bryan_boorstein]","startTime":3347.004,"endTime":3349.244,"body":"when we are really sore,"},{"speaker":"[bryan_boorstein]","startTime":3350.604,"endTime":3354.044,"body":"our body literally has to heal the damage"},{"speaker":"[bryan_boorstein]","startTime":3354.944,"endTime":3355.944,"body":"before"},{"speaker":"[bryan_boorstein]","startTime":3356.764,"endTime":3361.404,"body":"it can instigate M, P, S. most of protein synthesis and begin building. So"},{"speaker":"[bryan_boorstein]","startTime":3361.644,"endTime":3366.364,"body":"there's there's a M, B, S. Right muscle breakdown, Is that right, M, M,"},{"speaker":"[bryan_boorstein]","startTime":3366.504,"endTime":3367.504,"body":"there's"},{"speaker":"[aaron_straker]","startTime":3368.06,"endTime":3369.06,"body":"I'm aham"},{"speaker":"[bryan_boorstein]","startTime":3368.444,"endTime":3371.804,"body":"anyway. There's okay, So there there's a. there's a muscle breakdown and"},{"speaker":"[bryan_boorstein]","startTime":3371.804,"endTime":3376.364,"body":"then there's a. a muscle protein synsis, and muscle breakdown is is what's"},{"speaker":"[bryan_boorstein]","startTime":3376.764,"endTime":3380.684,"body":"occurring first and has to be healed before we can go into muscle protein"},{"speaker":"[bryan_boorstein]","startTime":3380.764,"endTime":3385.964,"body":"synthesis. So that's the point of that and therefore, if we are too sore,"},{"speaker":"[bryan_boorstein]","startTime":3386.204,"endTime":3390.604,"body":"were actually not going to maximize the effect of the most fourteen"},{"speaker":"[bryan_boorstein]","startTime":3390.684,"endTime":3393.964,"body":"synthis, because it has to go through this process of healing first. Um, so"},{"speaker":"[bryan_boorstein]","startTime":3394.044,"endTime":3397.084,"body":"we're limiting the amount of time that we can be in positive nitrogen"},{"speaker":"[bryan_boorstein]","startTime":3397.324,"endTime":3400.124,"body":"balance? Is that said right? Did do you have any add to that?"},{"speaker":"[aaron_straker]","startTime":3400.36,"endTime":3404.6,"body":"I do not the lot. Ther I. I said I do not, and then I was immediately going"},{"speaker":"[aaron_straker]","startTime":3404.68,"endTime":3409.88,"body":"to add something to it and the only thing that I want to add is the the downt"},{"speaker":"[aaron_straker]","startTime":3409.96,"endTime":3414.04,"body":"time between training sessions, too like, if you like, do what I did, train"},{"speaker":"[aaron_straker]","startTime":3414.28,"endTime":3418.92,"body":"way too hard. Your art sort. Now you push back those you know, leg sessions,"},{"speaker":"[aaron_straker]","startTime":3418.66,"endTime":3419.66,"body":"and the more"},{"speaker":"[bryan_boorstein]","startTime":3418.984,"endTime":3419.984,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3419.56,"endTime":3423.16,"body":"times that you do that, the more subsequent pushbacks you have, and then you"},{"speaker":"[aaron_straker]","startTime":3423.48,"endTime":3427.0,"body":"literally getting less volume in an Exx time frame Because you need more"},{"speaker":"[aaron_straker]","startTime":3427.08,"endTime":3428.52,"body":"recovery between sessions."},{"speaker":"[bryan_boorstein]","startTime":3428.684,"endTime":3432.684,"body":"yeah, yeah, and then I also can relate this to what I was talking about"},{"speaker":"[bryan_boorstein]","startTime":3432.684,"endTime":3436.764,"body":"with my leg days a couple of episodes ago, where I was training my legs"},{"speaker":"[bryan_boorstein]","startTime":3436.924,"endTime":3440.364,"body":"again as soon as I wasn't sore. So I reference how like I would have the"},{"speaker":"[bryan_boorstein]","startTime":3440.444,"endTime":3443.884,"body":"day after I'd be sore, then the second day after I'd feel like a little"},{"speaker":"[bryan_boorstein]","startTime":3444.044,"endTime":3447.564,"body":"tightness, and it was like minorly sore. and then the third day I would"},{"speaker":"[bryan_boorstein]","startTime":3447.724,"endTime":3451.404,"body":"pretty much not have anything, so I would train again the fourth day and I"},{"speaker":"[bryan_boorstein]","startTime":3451.404,"endTime":3454.444,"body":"was realizing that that wasn't actually sufficient recovery from me, and I"},{"speaker":"[bryan_boorstein]","startTime":3454.524,"endTime":3457.564,"body":"started making better progress when I puh leg sessions to the fifth or the"},{"speaker":"[bryan_boorstein]","startTime":3457.564,"endTime":3461.724,"body":"sixth day. Um. so that's unique to me, of course, and I don't necessarily"},{"speaker":"[bryan_boorstein]","startTime":3461.884,"endTime":3464.604,"body":"think that other people need to follow that, but those little kind of"},{"speaker":"[bryan_boorstein]","startTime":3464.684,"endTime":3468.524,"body":"subtle things kind of lead me to believe"},{"speaker":"[bryan_boorstein]","startTime":3469.904,"endTime":3470.904,"body":"that may be."},{"speaker":"[bryan_boorstein]","startTime":3472.364,"endTime":3474.604,"body":"Um. The process of healing."},{"speaker":"[bryan_boorstein]","startTime":3476.604,"endTime":3480.364,"body":"It really doesn't begin for me until after the soreness has dissipated."},{"speaker":"[bryan_boorstein]","startTime":3480.524,"endTime":3484.924,"body":"like I needed a full day or two where I wasn't sore before I could actually"},{"speaker":"[bryan_boorstein]","startTime":3485.564,"endTime":3490.044,"body":"see progress the subsequent session. So, uh, something important also to"},{"speaker":"[bryan_boorstein]","startTime":3490.044,"endTime":3493.404,"body":"keep in mind, And then the muscle protein thing I was talking about is M p"},{"speaker":"[bryan_boorstein]","startTime":3493.564,"endTime":3495.324,"body":"B, muscle protein breakdown"},{"speaker":"[bryan_boorstein]","startTime":3495.404,"endTime":3497.564,"body":"and m. p. S. muscle protein synthesis."},{"speaker":"[aaron_straker]","startTime":3495.48,"endTime":3496.52,"body":"That's it. Okay?"},{"speaker":"[aaron_straker]","startTime":3497.72,"endTime":3501.64,"body":"Yeah, yeah, I think to kind of fault with what you just said', Something that"},{"speaker":"[aaron_straker]","startTime":3501.96,"endTime":3504.52,"body":"knowlicors out there should just test right, Give yourself"},{"speaker":"[bryan_boorstein]","startTime":3504.064,"endTime":3505.064,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3505.08,"endTime":3509.16,"body":"extra day and then see Okay, did I smash? You know what I did the day before?"},{"speaker":"[aaron_straker]","startTime":3509.64,"endTime":3513.32,"body":"Um, There was something that. This is obviously completely subjective to me,"},{"speaker":"[aaron_straker]","startTime":3513.4,"endTime":3517.64,"body":"but I remember when we were living in Mexico over the winter and I ended up"},{"speaker":"[aaron_straker]","startTime":3518.12,"endTime":3521.16,"body":"we. We did like a trip somewhere I can't remember, like a short weekend trip"},{"speaker":"[aaron_straker]","startTime":3521.24,"endTime":3524.6,"body":"and I ended up like taking like an extra like three days off of training and"},{"speaker":"[aaron_straker]","startTime":3524.68,"endTime":3528.92,"body":"I came back on Monday to lift legs when I normally would have lifted them on"},{"speaker":"[aaron_straker]","startTime":3529.16,"endTime":3532.68,"body":"on Friday or Saturday, and I was able to add like"},{"speaker":"[aaron_straker]","startTime":3534.04,"endTime":3538.52,"body":"I, I, I did the same weight, but I, I added like six raps or something like"},{"speaker":"[aaron_straker]","startTime":3538.6,"endTime":3540.12,"body":"that like stupid, and I was like,"},{"speaker":"[bryan_boorstein]","startTime":3539.984,"endTime":3540.984,"body":"insane."},{"speaker":"[aaron_straker]","startTime":3540.28,"endTime":3543.56,"body":"Oh, wow, yeah, and that was during that time where I was training my legs"},{"speaker":"[aaron_straker]","startTime":3543.64,"endTime":3547.24,"body":"three times per per. Week, and just by having like that net like a four five"},{"speaker":"[aaron_straker]","startTime":3547.48,"endTime":3551.24,"body":"day gap in between, I was able to have like a ton of progress."},{"speaker":"[bryan_boorstein]","startTime":3551.724,"endTime":3553.164,"body":"Youcovered."},{"speaker":"[aaron_straker]","startTime":3553.4,"endTime":3557.32,"body":"Yeah, yeah, it's hard. It's hard at that. you're You're just station. You're"},{"speaker":"[aaron_straker]","startTime":3557.48,"endTime":3558.68,"body":"using the volume. you know,"},{"speaker":"[bryan_boorstein]","startTime":3558.384,"endTime":3559.384,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3558.84,"endTime":3560.6,"body":"Game at that at that Um rate."},{"speaker":"[bryan_boorstein]","startTime":3560.924,"endTime":3563.404,"body":"well, that's like the superensation thing they talk about"},{"speaker":"[bryan_boorstein]","startTime":3564.684,"endTime":3569.404,"body":"You just kind of push that edge. You riding that like red line and you'"},{"speaker":"[bryan_boorstein]","startTime":3569.644,"endTime":3573.484,"body":"just trying not to fall off the edge. And then if you make it, then you"},{"speaker":"[bryan_boorstein]","startTime":3573.644,"endTime":3578.124,"body":"take a few days off and suddenly supersation occurs, and like all that work"},{"speaker":"[bryan_boorstein]","startTime":3578.364,"endTime":3581.964,"body":"that you put in is able to be manifested, which is pretty cool that it"},{"speaker":"[bryan_boorstein]","startTime":3582.124,"endTime":3583.244,"body":"actually worked like that for you."},{"speaker":"[aaron_straker]","startTime":3583.8,"endTime":3587.32,"body":"Yeah, but it it was like, But the Getenthans, one of the things that I was a"},{"speaker":"[aaron_straker]","startTime":3587.32,"endTime":3591.88,"body":"lot of times managing like Okay, Our my knees are a little bit aggy, is you"},{"speaker":"[aaron_straker]","startTime":3591.96,"endTime":3596.76,"body":"know, and that was Uh. That's the kind of M. I was say, fear, but like the"},{"speaker":"[aaron_straker]","startTime":3596.84,"endTime":3599.56,"body":"risk there is a joint integrity with that."},{"speaker":"[bryan_boorstein]","startTime":3600.284,"endTime":3603.884,"body":"Yeah, well, sweet dude, I think that was a good episode. I don't have"},{"speaker":"[aaron_straker]","startTime":3603.08,"endTime":3605.96,"body":"I do as well. So anything else you want Add on the summerbrim."},{"speaker":"[bryan_boorstein]","startTime":3603.824,"endTime":3604.824,"body":"anything else, said"},{"speaker":"[bryan_boorstein]","startTime":3607.244,"endTime":3612.764,"body":"No man. I think next time we talk, Um, I will be the day after a photo"},{"speaker":"[bryan_boorstein]","startTime":3613.004,"endTime":3618.044,"body":"shoot in the day before going to see Albero and Brian, so Um, next week"},{"speaker":"[bryan_boorstein]","startTime":3618.364,"endTime":3622.284,"body":"will be the day to driven guys. Uh, will give a quick update. Let you guys"},{"speaker":"[bryan_boorstein]","startTime":3622.444,"endTime":3627.164,"body":"know where I am at with everything in that kind of intermediary day. and"},{"speaker":"[bryan_boorstein]","startTime":3627.324,"endTime":3631.644,"body":"then I guess the following week, Uh, when we get on here will'll be able to"},{"speaker":"[bryan_boorstein]","startTime":3631.504,"endTime":3632.504,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":3633.724,"endTime":3637.004,"body":"to chat about my photo shooting my time up"},{"speaker":"[bryan_boorstein]","startTime":3637.084,"endTime":3640.684,"body":"there, and I'll be eating a pllenty. I'll be having a cheese steak,"},{"speaker":"[aaron_straker]","startTime":3637.16,"endTime":3638.44,"body":"Yeah, everything wrapped up."},{"speaker":"[bryan_boorstein]","startTime":3641.724,"endTime":3645.324,"body":"and uh, it will be messing air' stomach up through the internet."},{"speaker":"[aaron_straker]","startTime":3645.48,"endTime":3649.48,"body":"Yeah, through some weird internet asmosis, so Ill have good issues for me"},{"speaker":"[aaron_straker]","startTime":3649.34,"endTime":3650.34,"body":"that she's take"},{"speaker":"[bryan_boorstein]","startTime":3651.644,"endTime":3652.764,"body":"I'll enjoy it for you."},{"speaker":"[aaron_straker]","startTime":3653.32,"endTime":3654.36,"body":"all right, So as always,"},{"speaker":"[bryan_boorstein]","startTime":3654.104,"endTime":3655.104,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":3654.44,"endTime":3657.0,"body":"thanks for listen, guys, Brid and I will talk to you next week."}]}