Prática de Shadowing: Spring Bulk Day 221 - Back and Full Day of Eating - Aprenda a falar inglês com vídeo
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So, I'm going to get into the game, but I did promise that I'd be able to play the ball Oh,
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I didn't get that, but it's quite an early noon on Sunday,
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but the remainder of this So I weigh it out in this,
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before I go to the gym, and I'm going to have to finish it, and take off of it at the bottom of the bed.
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I'm going to go there, and then go, and then go, and then go, and then go, and then go, and then go,
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and then go, and then go, and then go, and then go,
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and then go, This is the practice,
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new number one, I'll add up all the factors, I'll keep it back.
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Either up here or up here.
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I don't think you can do that, I don't think you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that,
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but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that, but you can do that,
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but you can do that, but like
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this would be the equivalent of a different copy 30 games are probably like 10, like 2 ,000 cards, so that's a pretty long time to go without even, if you don't need to talk to a few of them,
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so it's going to be a few of them, a few of them, a few of them, a few of them, a few of them, a few of them, a few of them,
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a few of them, a few of them, a few of them,
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I think I'll probably do one more time for the rest of my life, but I think that's half So,
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I've been doing drip ice, when I bought this mix, I touched my dad to ask him, he did some kind of fucking medicine.
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Marin's dad.
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It's a funny dad, but I don't have any type of food.
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It's called pepper, high heat, all day.
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But they'll have probably a few minutes to eat.
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It feels like.
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So if I cut into this fucking, like, a lot of driving these guys, it's very bad.
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And then he passed with, uh, not just the cheap ass, like, Margot.
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But he's, uh, fucking new time now.
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It's kind of fucking, like, 3 -5 feet to pay for, uh, 25x to the Margot drama.
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But, like, the first, the first thing, the first part.
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So this will be about, how do you get 50?
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I'll look it up.
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I mean, this is about 140.
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This thing is hard to put you in the back.
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Watch them.
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Watch the football team.
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Look for what I'm doing, probably.
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See what's up.
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Or what, do I'm sitting and watching you?
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with the protein, I mean, I'm not particularly concerned with,
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I'm, like, obviously you want to hit the fucking ram for a pound of body weight, but it doesn't really matter.
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It doesn't really matter.
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when you eat it you're not going to feel full from eating fucking steak or protein
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for me the aspect of dieting that actually affects how i feel in the gym
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which you know to an extent is a pretty big fucking aspect of eating right
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if you're lifting then you're you know apart from just staying alive i think that's a prerequisite for all of
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but you're eating for the results that the type of food
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and the amount of food that you're eating is going to give you now pre -workout
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and I'm talking like hours beforehand
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if you eat like you can eat 500 grams of carbs
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30 minutes before your lift they're not really going to do anything for you
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if anything you're probably just going to fucking feel sick
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but at least well I'd say over the course of the
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day before my lift you know I think I'll probably lift
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and I don't need probably eight or something
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so I've got some time I want to get in in a bulking context at least
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half of the carbs that I'm going to eat throughout the whole day just
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so I can be you know not just have the carbs in my system
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but actually have digested them sent them out to my fucking muscles
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because that's all that's what happens your fucking muscles have uh like glycogen stores
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so anytime you drink fucking you know a lemonade you eat a bunch of skittles you eat some fucking rice
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or some bread whatever the carbs in a bulking context where
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you're eating in a surplus right for the most part a
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good amount of them are gonna get sent to your muscles you're gonna be nice
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and full and strong you're gonna get a fucking sick pump like let's say i stopped eating right now
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and let's say i had no carbs from right now to
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two days from now let's say i did two days zero
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carbs i i would still hit my protein whatever in those
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two days my fucking muscles would shrink they would literally fucking shrink
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because the carbs are what's keeping them full of fucking water
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and glycogen so i mean when i jump onto the diet
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and i cut my calories from you know whatever they're at
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now i think five ish thousand down to fucking 2500 initially i'm gonna drop like probably six
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or so pounds within like three days now
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that weight is not real you know that's not six pounds
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of muscle that's not six pounds of fat that's just six pounds of intramuscular water
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and carbs which is just kind of fluff weight you know
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when you're bulked up like let's say i did my bulk
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or let's go way back way back in time to january when i started the bulk instantly i shot up from, you know, 230 to like 236,
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238 in just like a week.
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I didn't gain it.
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You don't fucking gain eight pounds of muscle in a week.
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That's not how this shit works.
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All that was was carbs and water getting siphoned into my fucking muscles.
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Now, after a while of that, you know, once you're pretty much as full as you can be of carbs, that's when your weight will change from just
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that rapid spike from going from a dieted phase to a bulk phase to a slow increase steadily over time
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and that's really what you want like for me to gain weight i have to be very consistent like
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if i had a day like
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when i went to the arnold earlier in in march i
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did not fucking eat enough food i was going from you
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know my six thousand day ish five ish thousand the arnold i probably had fucking 1500 just
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because i was walking around all day we didn't prep any food really i was just being irresponsible
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but the next day i literally dropped about three pounds three
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or four pounds just from one day of you know not being fucking full
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and you know that's pretty much how drastic it is
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so let's uh let's just scoop up some of this fucking oh holy fuck it's hot well
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oh holy shit all right i gotta let this cool off a little longer
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but let's cut to the next fucking meal there we go
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i did not end up eating another meal in between uh the last one and now
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i just slammed the pre scoop of hostility and a scoop of bloodshot doubling up god damn it but um, what was I about to say?
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Yeah, I fixed the fucking plastic underneath my car.
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Dude, I, so I kind of fucked up the, the hood cover.
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I think I, I ran something over
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when I was on the highway a couple of years ago and it like dented my oil pan or something.
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I don't know.
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It was just like, fuck.
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I think that's when it started to get fucked up.
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And then I hit this fucking big ass raccoon.
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It put a huge dent in my bumper.
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I think that totally knocked all sorts of shit out of whack but
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when i got home from the gym last night i fucking
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just parked it put the phone flashlight on started folding stuff in on itself
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so no more dragging along that's the way to do it
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so plan now is uh i mean i've got fucking 500 grams of carbs in the system
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actually no a little less i i forget how many i've got like four something hundred grams of carbs pre -workout,
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I'm not going to really get much benefit out of more than that.
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You know, that's as much, that's about as much as I would want pre -workout in a bulking context.
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And by pre -workout, obviously I don't mean right before, I mean, you know, cumulatively before the lift throughout the day.
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Just so I'm nice and full of carbs, full of energy, ready to, ready to throw some shit around
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so plan for back uh i've kind of been laying off of um bent over barbell rows
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just because they're kind of like they're a great movement for back but they're very taxing
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because not only are you fucking you know pulling hundreds of
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pounds of weight in a rowing fashion right obviously that's what we're trying to do here it's a back day
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but then you've also got to hold yourself up in a supported position
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so i'm working my glutes i'm working my lower back a lot i'm working my hamstrings
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so a hard set will be a lot more taxing on my whole system than
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you know let's say a hard set of you know just chest supported rows somewhere
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because in a chest supported row i don't have to flex my hamstrings
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and my glutes and i don't have to brace
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so hard all i can focus on is the muscle
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that i'm trying to activate you know my fucking back
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and then go you know pretty much as hard as possible
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so with back i kind of do an even mix of rows
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and pull downs i don't have like a lat focus day
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and then a like a trap mid back focus day
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but some days i do a little bit more pull downs you know lat focus stuff
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and other days i do a little bit more rows i just kind of like to diversify the training
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but i don't really have it set in such a way
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that one lift is lat focused completely
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and then the other lift is like trap focused you know for me I've kind of found
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that well I don't know it's kind of weird with back just think about this
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when you do chest sure I mean you can do flat
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you could do incline you could do cables you do a pec deck all sorts of shit
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but every movement is pretty much just working your pecs alone
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you know your pecs are just your chest is one big ass fucking muscle
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and every movement you're doing is pumping it up
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but with back you got your lats probably the biggest one
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that everybody's talking about then you've got your traps
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and your rhomboids let's just kind of count traps
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and rhomboids as a similar type deal i know they do different shit uh
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but you know it's kind of interesting to with back even
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though it's a bunch of different muscles all in one spot it kind of gets counted as just one muscle
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so when i do back or when i do chest
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or triceps or biceps arbitrarily i pick 11 sets just
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because for me
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that feels like enough per workout i feel like once i've
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done 11 sets of a body part hard i'm fully pumped i've done as much as i want
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or as much as i feel like is going to you know let me stimulate growth
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or muscle maintenance in a cutting phase, so whatever, but with biceps, 11 sets of curls, I'm just hitting the bicep,
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tris, 11 sets of pushdowns and whatever else, just hitting the tricep, but with back, even though it's a couple of different muscle groups,
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I still kind of count it as 11 sets for the whole back, even though some of them are more lat focused and some are more trap focused,
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which, I mean, it seems to be working, so I'm not going to fucking try to change it now.
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I'm just kind of thinking of food for thought. But...
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Whatever.
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Me doing it this way, I always get a solid -ass back pump, and clearly I've got a fucking big back, so it's working.
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I definitely am not going to be inclined to do any fucking deadlifts.
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Same logic with the Benova Rose, but even more so, to an even greater extent
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because deadlifts heavy you're really fucking working your glutes
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and lower back hamstrings
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and again the name of the game with bodybuilding training is
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isolation i wouldn't want to do a set of bicep curls
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if i don't know what's another better example um oh there you go
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when i'm doing back i would not want to do a back movement where i'm feeling my biceps
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and my forearms Do a lot of the pulling
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That's why when I do back I fucking wear straps
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So that I can kind of keep my forearms
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and biceps out of the equation and only work my lats and my traps and everything else going on back there. So, same logic.
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Deadlifts, just...
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Do whatever you want.
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I'm just saying, so I will say this sort of as a piece, as an opinion, as a piece of advice.
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I think you would probably build a bigger back doing a workout where instead of spending,
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you know, three hard fucking sets, worth of energy on deadlifts, you know, doing three hard sets of deadlifts,
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I think it might be easier for you to build a bigger back just by focusing more
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so on pull -downs and lats and traps.
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But that is not a scientific fact.
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That's just an opinion.
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You know, big -ass deadlifters typically do have a big back.
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So at the end of the day, I mean, all these arguments can be made, but to an extent, they can also be refuted if the guy saying the shit is yoked.
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so a little uh one more little thing before we get
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in there that's your responsibility to kind of be able to
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figure shit out for yourself i'm sure there's a percentage of you guys where i tell you not to deadlift
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and you're thinking to yourself and what the fuck does this guy no i love deadlifting
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and that's good if deadlifts fucking work for you you're building a big back
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fuck yeah man keep doing it but i'm just that's just kind of my opinion
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so let's uh let's just Just get in there, get back started, and then post -workout, I'm going to break down the rest of the food that I'm going to eat tonight.
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All right, so the gym music is a bit loud.
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I might have to trim some clips or just mute them so it's not copywritten.
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But I mean, honestly, this video is going to be kind of long.
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Instead of just showing every full set, maybe I'll just show a couple of reps of each one.
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but I already warmed up.
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Let's just do some fucking pull downs.
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Pretty basic start.
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So the stack is only 260 so I threw a plate on.
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I'll probably do a couple sets with the stack plus the plate
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so that'll be 300
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and then once I can't do the plate for like you
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know at least 10 good reps I'll just drop the weight down.
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You know the weight isn't the most important part but you know
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when you're fresh I think your muscles are kind of primed to move a lot of weight
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and I think it'll be conducive to gains.
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So let's just throw it around.
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I can't do this.
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Okay.
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Okay.
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Okay.
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Okay.
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okay let's do something else so i don't usually like this close grip handle
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but i do like changing up the lift
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so i'll do at least a set with it you know still get a pretty solid stretch of my lats
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but usually my critique with this particular handle is i can't get as good of a contraction
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because i feel like it kind of limits my range of
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motion a little bit to like here rather than with a
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bar being able to get back here a little bit more
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but it's still gonna feel pretty good so i'll throw at least around one with the stack
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that platform's a little bit too far away i keep bottoming
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out i'm gonna put these little fucking pieces of things whatever
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to add a little bit of a you know to act like a spacer
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oh fuck it's something nice does that fit oh fuck yeah barely fits
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perfect i think i hope i don't get hurt i don't think i will that's a good setup
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oh yeah we're good
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One more.
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On cable rows, I've been liking going to failure rather than trying to swing and do extra reps.
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it does feel a little better for me to just try
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to let the uh the range of motion gradually decrease until i can barely move it
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but some movements i like swinging it
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so let's move on to um i think a pullover so
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when i do back you know usually i do an even mix of rows and pull downs
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but i also try to like to go back
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and forth in between exercises
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so you know a couple sets of pulldowns once I feel like I've done enough
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or you know once I
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if I don't like the movement of pulldowns for one day for whatever reason I might just do one set
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and move on
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but you know I finish with the pulldowns then I want
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to move on to rows a little more upper back then
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I want to move on to pullovers more lats again just
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so I can kind of finish back day with a full
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pump rather than like hitting all lats in the beginning
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and all mid back in the end but single arm pullovers you I like them more than double arm.
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If I can, you know, go kind of heavy, squeeze hard.
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Simple.
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so finisher i'm gonna do a lat focus drop set
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so i'll pre -exhaust with pullovers i'll do five sets what
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i'm saying five reps with the right arm five to the left back and forth a couple times
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and then i'll jump on the pull down just to burn out and then we should be fucking fully pumped Well, actually, I know I'm going to be fully pumped, but that's just how I say it.
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Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah,
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yeah, yeah, yeah, yeah,
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okay
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all right let's go see what kind of pump
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that elicited there we go exposure oh that's even too far down i'm not too crazy with it
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so if the music's too loud i'll just do a couple poses and I'll have to cut out all the, all the commentary, but solid back day.
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What, how the fuck do I, oh, that bench is fucking weird.
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It's got all sorts of moving parts.
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No, so solid fucking back day.
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I mean, I'm pumped.
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We're about to fucking see it, but I don't know.
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I've definitely gotten harder.
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I think it was still beneficial, obviously going into the gym and doing any, literally doing any kind of exercise, even if it's just going through the motions is better than not going golf.
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But for the most part, you're going to want to try to make it such that the majority of your lifts are fucking intense.
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Solid intensity, solid focus, really pushing yourself on all your reps.
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I mean, that all fucking sounds like a good lift to me.
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So let's check the pump and then we can get in the car
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and go eat the rest of the food for tonight.
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I kind of forgot that that's, that's the other focus of this video,
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not just the lift, but I can definitely tell I was feeling those fucking carbs.
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was not feeling particularly um exhausted like
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if i don't eat a lot of food before the lift
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or let's say for whatever reason scheduling wise i have to
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lift right in the morning after only like maybe one meal i definitely feel weaker than
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if i've eaten a solid amount of carbs and i'm nice
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and well fed
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so let's check the fucking 400 something gram
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carbed up pump god dammit all right we're
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already seeing some hinting of lat veins not a bad sign
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i would love to turn off some of these lights
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but the fucking light switches have child safety locks on them
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i'm not gonna fucking electrocute myself i'm just trying to see my pump better right i don't whatever so
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let's do the two only back poses
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or the two main ones front lat spread front double by and then the same thing reversed really reach back here
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oh yeah we're working with something we're cooking with gas Dude,
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the lats are feeling fucking tight Oh my goodness Alright, let's get some back
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yeah actually there is one more everybody loves this one
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so i definitely fucking feel pumped i can see my little
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honestly yeah you can fucking see it right there you see
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that little line on the lats how there's kind of a bump in between my um
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lats and my rear delt that's like your fucking oh dude holy fuck it's really poking out
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that's badass that's like your rhomboids like i was talking about the car
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how it's kind of in between your lats and your traps
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hey i wouldn't i'm not going to tell you you can only work them specifically
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it's probably not even fucking possible unless you're like a muscle control guru but i will say
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that's another reason why i like the straight bar cable rows like the ones i was doing seated
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or i had the close grip handle i was feeling
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that a lot in my lats but
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when i do the rows with like just a lat pull -down bar
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and i grab a little wider than shoulder width
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right when i'm doing the rows i'm not really pulling
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so much down here i've got my elbows more flared up
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and i can feel my fucking mid traps
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and the rhomboids in there too that little fucking thing really activate so given
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that the back is a pretty fucking big ass muscle like
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i was saying in the car it's going to be in
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your best interest to hit it in a variety of ways
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even like fucking different workouts you know i'll have one lift where i'm like just spamming pull downs
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and i'll probably do like almost all lat focus movements
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and some lifts you know i'll do mainly rows
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but back will definitely well honestly everything's gonna fucking benefit from high variability in your training
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but i'd say back especially just because there's
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so much shit going on you kind of have to throw
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the kitchen sink at it for me my back has always
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been pretty developed i think doing all the gymnastics conditioning
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which was mainly calisthenics so a lot of pull -ups
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and stuff that probably helped
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but you know backs are not your strong point i'd say
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just i don't know man hit it harder that's all i
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gotta say for anybody who has a weak point just hit it harder i love the crucifix man
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okay let's get the fuck out of here oh wait a second so
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the intro workout drink what was in the fucking hostile jug was that just water
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not exactly it was um it was fucking uh it was about a little more than a liter of flattened Sprite,
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which equates to 1, 4, 0, 140 grams of carbs.
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So add that to the list.
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Yeah, I can't believe I forgot that.
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All right, let's get in the car.
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There we go.
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So lift complete.
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I was just thinking, a quick little anecdote before we get into the fucking post -workout shake.
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I was just thinking about how, I mean, the gym was fucking empty in here today.
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And I'm always talking shit.
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I'm always saying like, oh, you got to go in even when you don't want to.
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You know, let's say you're fucking tired, you're going to feel better if you do it.
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it's definitely easy to say in retrospect you know
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because even me you know if i'm uh like it's easy it's easy to say
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that because right now i'm you know high energy i slept well i ate all my food
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if i can you know i feel strong ready for a sick ass pump
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and i'm hyped so i got the perfect conditions for a good lift
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but dude i've had lifts where i was considering just not even going in and it's been like, ah, I'll just take, I'm so fucking tired, man, I'll just take a rest day,
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you know, that's when you really got to kind of test yourself, you know, and that's, it's, it's so much easier to say,
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do this shit, oh, fuck, I got a headlight out, no, so it's, it's easy to say this shit,
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right, but to actually put it into practice, that's going to fucking test and that kind of shit even tests me man
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but if you want it enough then you know you'll sort of feel better after overcoming
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that fucking uh mental block or you know doing some shit you don't want to do
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but the responsible lifter if that's his shit you know if that's
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if this is your main shit you're going to organize your
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whole fucking life around having good lifts on a consistent basis
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so for the most part i don't really even have to
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challenge myself to go to the gym it's in my schedule
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you know honestly the only times I ever think to myself
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ah geez I should fucking just take a rest day or something or if I'm fucking lazy with my sleep
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actually that's honestly the main one or if I'm like actually sick in
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which it's probably just more beneficial for me to stay home but uh yeah whatever post -workout shake inbound but
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stay hard David Goggins style that's when you got to watch some David Goggins shit
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you know the epitome of fucking going hard going hard
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when you don't feel like it that's when you watch some jocko motivation that's
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when you go to oh that's when that's
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when you go to fucking Machiavelli or Machiavelli motivation and you watch like a Kevin LaVrone or a Tom Platt's
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training motivational edit that shit'll get you hyped up if you're on the fritz of like
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actually skipping a lift or some shit
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and it's not for a legitimate reason like oh i'm fucking
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i just i'm kind of sick today i'm not gonna have like
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if you're just being lazy and you know it just watch some shit like
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that just you know watch some shit that'll hype you up
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so i uh i was thinking about trying to just say that kind of stuff like transition into it smoothly
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after the shake
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but honestly once i start driving post -workout i always forget what i'm trying to say
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so yeah i don't know what i was talking about in
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there it was not 140 grams of carbs worth a fucking sprite it was 117 there we go
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so let's um let's look right here we got the how much food we've eaten
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so far including this 100 grams of cluster dextrin
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and two scoops of some hostile chocolate whey
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so that's about 50 grams of protein there's uh yeah there's fucking uh i'll count it in the total
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but there's a little bit of fat and carbs in the protein powder too
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but i forget how much
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but post -workout the carbs are really what i'm after the protein is just
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because as a lifter you got to get your protein in throughout the day
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so let's slam this this uh this mofo get out of here nope is it weird that
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if you don't lick the lid it's gonna fucking drip on
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you i get comments like why the fuck you licking the lid you're just making a mess if you don't.
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Come on.
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All right.
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So I know, I forget how many calories I'm at.
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i need to i need to like add all this shit up
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and post tomorrow damn yeah i really do need a new fucking headlight
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that sucks but yeah i'll uh i'll see what i'm at when i get home
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and base the post -workout meal on
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that honestly i'm kind of just going for fucking calories you
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know i don't i'm wouldn't just fucking you know i'm not so crazy you just drink some fucking olive oil for calories.
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That's absurd.
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But I don't really mind breaking food down into the basic components.
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Like, you know, the fucking Sprite was just liquid sugar.
396
Typically, I'd want to do like a, like there's the fucking hostile intra, but I just, I like Sprite sometimes.
397
It's just a Sprite fanatic.
398
But, you know, usually intra -workout, I do like an electrolyte drink, but
399
that ramen plus the steak had a solid amount of salt on it
400
so had a little bit of a treat intro workout instead
401
but you know time to fucking go home
402
and eat whatever the fuck i eat we'll find out in a little bit but yeah that back day
403
dude i don't know the the freak intensity level was not
404
there it was pretty intense like i was definitely pushing myself
405
like most of those sets were pretty much approaching as effective
406
as I could make them in terms of like the activation honestly maybe I'm just saying it wasn't
407
that good of a lift because I wasn't swinging
408
so much yeah I think typically typically I think I make the cable rows harder
409
because instead of just taking my back and like my lats to failure like I was doing on this set,
410
usually I kind of bent forward and like swing the weight back and get a bunch of extra, you know, basically force reps at the end.
411
And I think that takes a little bit more wind out of me.
412
So I still have a bit of ego in which I sort of base the intensity of my lifts.
413
Well, not the intensity, but like I base the quality of my lifts based on like not just intensity of the sets
414
but also you know the weight that's associated with them
415
which you know it's not to say that I don't like going heavy and think
416
that going heavy isn't effective my basic training philosophy for most
417
muscle groups is do some heavy sets in the beginning
418
when you're fresh and strong obviously after a proper warm -up so you don't pull your shit, and then once you've, you know,
419
basically done some damage, as it were, you know, you get the idea what I'm saying, you know, five sets of those heavy -ass pulldowns, or however many I did,
420
I don't even remember, plus those rows, my back was pretty much thrashed, so after that, all I wanted to do is really focus on squeeze,
421
you know, burning style movements, like those pullovers, and then the pullover drop set into lap pulldown.
422
So, I mean, fucking big -ass pump at the end of it.
423
So, another good lift under the belt. But, I don't know.
424
I just didn't feel as good as normal.
425
Which, honestly, I'd rather have that mentality than to have a bad lift and just say, well, I went in there.
426
I did it.
427
um to a certain degree i think i kind of hold myself to the standard at
428
which that's beyond a prerequisite that's like beyond a prerequisite like obviously i'm going to go
429
that's not even a question
430
and then you know where i kind of really judge it
431
is based on you know how it feels how crazy the lift felt like
432
that chest day last the last video before this one i was extremely satisfied with
433
that lift even though i mean i didn't even do insane weight
434
you know i was only benching the 150s on uh on the dumbbells
435
which i mean sure 150s that's pretty freaky but you know translate
436
that to the total weight in my hands usually i rep out more than 315 for my top sets
437
so yeah i think maybe uh i'm gradually disassociating from my my weight centered ego
438
but you know i still want to go heavy come on that's uh that's not going to change
439
but it's never really an awesome feeling to hurt yourself
440
or to pull something now typically you can kind of i
441
would say i sort of have like a spidey sense for
442
if i'm doing something where i might get hurt like some days
443
if i know everything feels off a little bit
444
or uh like let's say i'm benching
445
and you know 225 is feeling a little weird on my shoulder
446
and like i do two reps of 315 is like the
447
final warm -up before i get started with the actual working set
448
and i rack
449
and okay that's no no that's let's just do something else
450
let's go lighter let's let's warm up my shoulders a little more something like
451
that and that's definitely going to come with experience the last thing you want to do is uh
452
and this goes for anybody powerlifter weightlifter bodybuilder whatever
453
if you've kind of got a little bit of a sensation
454
in the back of your mind you're sort of bubbling up
455
from your gut before you're about to do something where you're
456
really pushing yourself to the limit especially in terms of weight
457
uh you're like oh i'm not really sure probably in your
458
best interest just to maybe back off to you know don't do
459
that shit because you know i sort of preach in a right so when it comes to injuries
460
uh i would say that anyone that's training like oh yeah anybody that's training with pretty fucking serious intensity,
461
like not a hundred percent every lift.
462
I mean, it's just not realistic, but you should want to approach that.
463
Right.
464
But anybody who's taking their training very seriously, they're really pushing themselves.
465
For the most part, you're probably going to tweak something eventually because I kind of, I've said this reference before.
466
There's sort of a line, there's a line of intensity
467
uh now when i say intensity i kind of mean weight that's really kind of what i mean
468
obviously you're not really going to hurt yourself if you're doing an intense set of
469
you know bicep curls with the 30s and you can still make that an insanely intense set
470
so i think i really mean weight you know obviously in a bodybuilding context we're not trying to do
471
one rep maxes you're never going to see me do a
472
one rep max i do i see comments asking about it never going to happen, just because it doesn't align with my goals, you know, actually, it contradicts them,
473
I'm probably going to get fucked up, there's just no need, but, so back to what I'm saying, in the realm of, you know, pushing yourself to a solid,
474
insane, strong working set of around eight reps, and this is typically on compound lifts, where you're fucking, you're seriously,
475
you got to get hyped up before this, you got to get hyped up before this set of squats
476
or this set of incline bench
477
or incline whatever there's going to be a limit of weight
478
which you'll be able to do where you're doing as much as you can
479
like let's say the lines right here you want to approach
480
it you know push yourself as hard as possible get a serious stimulus
481
but don't do so much weight or don't try to do
482
so much weight or don't do anything in a unprepared state
483
that would put you over this line and then you're gonna hurt yourself
484
because then you gotta fucking take a step back take a
485
break in the worst fucking scenario you're getting actually hurt like
486
i'd say for the most part well i guess worst case scenario is death
487
but let's assume you don't actually have a fatal injury worst
488
case scenario it was probably a serious fucking incapacitating tear of something somewhere, and you're fucked.
489
You gotta get an actual surgery, you get the whole deal, it'll put you out forever.
490
You do not want to go that far, for sure, and honestly, I mean, you never even want to get to the point where you, like, have to stop a workout because you tweak something,
491
but you don't want to be too far below
492
that line of intensity either because probably leaving some fucking games on the table
493
so use your best judgment of course this is just going to come with experience
494
but you want to get close to riding that line or well that's kind of how i think about it
495
you know because i don't want to
496
you know i don't want to leave anything on the table when i do sets i don't like doing
497
uh you know feeder sets where i do like you know just like 10 reps
498
and leave a lot in the reserve i just take a break
499
or you know do my little rest and then do another set of 10
500
but i know i could have got like 20.
501
like that style of training it just doesn't i've done it before
502
and i get like i get a pump
503
but i just don't really like it well yeah i still like it but I don't really love it,
504
you know, and if you like what you're doing in the gym, if you like your training style, and it's effective, that's the fucking best case scenario,
505
because then instead of doing something that you don't like, right, instead of having to balance out, like, oh, I don't really love this style of training,
506
but it is giving me results, so instead of having to balance out this positive and negative, you get to say, oh, dude, this training is sick,
507
I love this fucking shit and you're getting results
508
that is how you fucking do it now i think a
509
lot of beginners kind of don't enjoy the training maybe they're not
510
so experienced enough to do what they you know like personally
511
i mean they just don't fucking know you know you're a beginner you gotta learn this shit
512
so until you kind of have gained a little bit more experience i think a lot of people
513
and even just media like uh not mediocre what am i
514
trying to say um moderate oh there we go even intermediate
515
lifters i think they get caught in the state of uh well i don't want to go to the gym
516
but i do like the results it gives me you know
517
like uh well i don't want to get out of shape
518
so i better go to the gym no that's good there's nothing wrong with that mentality
519
but it would be much better if you like doing it and you like the results it got you
520
and i can't tell you the answer i can't tell you exactly what
521
that kind of workout routine is going to be for you because you're your own fucking dude you've got your own, you've got your own lore, you've got your own preferences, all sorts of shit.
522
So you can, uh, you'd probably look to me for advice for sure.
523
Maybe copy some shit that I do, see if you like it.
524
But at the end of the day, you know, I think the best lifters are the ones, well, honestly, the best anybody's are the ones that,
525
you know, managed to figure out what works for them in any realm of fucking life.
526
All right.
527
Figuring something out is just such a, it gives you such a deeper understanding than doing something because someone told you so
528
right i'm trying to think of an example but um
529
you get the idea right if you figure if you figure something out for yourself
530
right then you've gone through that process of learning it so instead of just you know
531
memorizing something you're doing something because someone told you so
532
you can kind of actually understand why you're doing it
533
and then you know maybe tweak your approach
534
because you can understand how the cause is going to result in the effect
535
that's not the most specific piece of advice
536
but you get the idea keep uh keep an open mind to new information try it after yourself
537
and be able to say okay i like this type of curl Whoa, I've never seen that style of peck fly before on the cables.
538
Let me try it.
539
Oh, that feels like shit.
540
Not going to do that.
541
You know, that's so much better than just saying, I saw so -and -so do this, so I do it too.
542
I'm not sure what it does, but he seems pretty smart, so I'll do it as well.
543
You get what I'm saying?
544
There's some cohesive thoughts in that card talk.
545
Yeah, fuck yeah.
546
you know, some of these, you know, some of these, I just fucking, I'm just rambling about fucking whatever, so let's just get back to the house,
547
fucking skip to, honestly, this might even be the last meal if I make it kind of a big one, and then I'm ready for bed, cardio in the morning, and then I got fucking,
548
oh, I got thermodynamics in the morning, I gotta learn all about that shit, oh my god, I tell you what, if you know anything about enthalpy,
549
then you can relate to my frustration
550
but i don't know i can i can always figure
551
that shit out that's not what we're here to talk about let's let's jump to the fucking next meal
552
so back from the gym showered clean
553
it is it's irresponsibly late because i have to wake up for an 8 30
554
and do oh yeah i might even just do the cardio afterwards just
555
so I can get some extra sleep
556
but I was kind of slacking the protein today I was gonna eat
557
so I got a ribeye too when I went to Kroger
558
but I got that before I left
559
so I moved into school then I went back home for a couple days classes haven't started yet
560
but it's fucking it's brown so I'm fucked
561
so a big protein shake for the end of the night
562
so 75 grams of the uh just the hostile protein powder
563
and then I got a fucking blueberry bagel with a shit ton of cream cheese on it
564
so 75 grams of protein ish a little bit of carbs and fats
565
50 grams of carbs
566
and like I think it's pushing like 40 grams of fat
567
in the uh in the cream cheese this ended up being like a go -to breakfast for me back
568
when I was in high school I wasn't really
569
like bulking i was kind of just main gaining but
570
that was a pretty solid dent in my calories for the
571
day one in the morning i just do plain bagel ton of cream cheese
572
and like i couldn't even tell you how many little slices of salami
573
but that i mean dude that one bagel could end up being like
574
well 50 grams of protein no no 50 grams of carbs to 200
575
you could do if you're really good about it or
576
if you make a thick one you have a fucking 700 calorie bagel right there.
577
And it's like, it's fucking tiny.
578
I don't know about salami with the fucking blueberry.
579
That might be a little funky.
580
And then at night, that's when I'll take my vitamins.
581
I find it kind of weird.
582
I get a lot of comments that are like, should I take my vitamins in the morning or when's the best time?
583
I don't know.
584
I couldn't tell you.
585
Even if there is a best time i don't i just fucking take it at night
586
so clearly you've seen the whole day's diet
587
was uh not conventional in a fucking bodybuilding sense you know it wasn't like
588
three meals of fucking chicken and rice pre -workout
589
but you know in my mind i'm trying to hit my
590
fucking macros what however the fuck you do it is however the fuck you do it that works for you Fuck man.
591
It's perfect.
592
But when I start dieting down, I would never eat this fucking bagel.
593
I would never eat this.
594
This bagel right here is sitting in front of me.
595
It's fucking, let me do the math again.
596
It's like, it's five, six hundred calories.
597
If I'm, if I've only got 2 ,500 calories throughout the day, I'm not going to eat anything this calorie dense you know
598
i'm gonna be eating like you know turkey sandwiches with just mustard some lettuce
599
and then keto bread so it's low carb or i'm gonna be doing like a bunch of fucking
600
ground beef with zero sugar sweet baby rays that's
601
that oh my god you know it's perfect i'll do fucking well i'll just show you
602
when i diet
603
but it ends up being like pound of ground beef like
604
95 % lean you know cook it up pour off the fat whatever
605
and then mix
606
that up with the zero calorie baby raise with fat -free shit shit fat -free shredded cheese
607
that stuff is fucking the macros are bananas with the shredded cheese
608
because it's just like nine grams of protein honestly it's probably not like a complete protein
609
so when I plug into the fucking macro tracker
610
if i got like 20 grams of the fat -free cheese
611
which i don't even know it's probably got all sorts of weird shit in it
612
but tastes sick and you know zero fat but we'll get into
613
that another day
614
so vitamins i just take a night i've got a whole
615
little mix honestly all you need is a fucking multivitamin
616
that should pretty much hit everything uh i've got some extra calcium and magnesium
617
and zinc in here also got the uh the accutane taken with you know fats that's good for you
618
if you're doing that i tell you what
619
if you go back fucking in the early videos like days
620
you know one honestly probably like one through a hundred this
621
wasn't really a bulk transformation this was a skin transformation i
622
uh don't worry i'm getting my blood tested i uh you know accutane has the potential to fuck you up.
623
So that's definitely under dermatologist's supervision.
624
I couldn't imagine just doing one at once anymore.
625
You know, I'm not a complete freak.
626
I remember seeing this clip of, like, Jujimufu doing handfuls of them.
627
Yeah, it's just kind of for fun.
628
but I mean if you can't handle pills I guess I'm sure some of you are probably like that
629
I think you guys are probably grown -ups you can swallow a pill just get a fucking gummy vitamin
630
end of the day you get a sweet little treat before you go to bed and that's the end of it
631
so I'm gonna sit here eat the bagel drink the shake take my fucking creatine I do
632
that at night too and then I'm going to bed we're done
633
so I'm probably not gonna do that many of these honestly See, I mean, it's the same shit every day.
634
You know, maybe I'll do one, well, at this rate, it's going to be one every fucking year.
635
But I'll definitely have to do one just to show the fucking contrast between the bulk to diet and like the actual, you know, fat loss, calorie deficit diet.
636
Because, I mean, I really can't stress enough how different the fucking food looks. So, solid back pump.
637
Did my cardio this morning.
638
I know you probably didn't do it.
639
For me, when I'm extra busy, like, you know, I'm going to have an 8 .30 tomorrow.
640
Maybe I don't want to fucking ride my bike to the gym.
641
Because, I mean, for me, the rec center is like two blocks away.
642
But, yeah, maybe I don't want to fucking go there and then walk in and scan my card.
643
I can just fucking jump on the seated bike and get it home.
644
It's not as fun, though.
645
I kind of like the ambiance of the gym.
646
I think I just probably like being in the gym in general that's it
647
fucking see you next time god damn it
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Spring Bulk Day 221 - Back and Full Day of Eating”. Este vídeo tem 647 frases e 8436 palavras para praticar shadowing. A fala dura 53:58. O falante fala em ritmo natural, cerca de 156 palavras por minuto, próximo de uma conversa do dia a dia. 82% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| pump substantivo | /pʌmp/ | bomba |
| gram substantivo | /ˈɡɹæm/ | grama |
| calorie substantivo | /ˈkæləɹi/ | caloria |
| trap substantivo | /tɹæp/ | armadilha, arapuca |
| bulk substantivo | /bʌlk/ | volume, quantidade |
| intensity substantivo | /ɪnˈtɛnsɪti/ | intensidade |
| meal substantivo | /ˈmiːl/ | refeição |
| shake verbo | /ˈʃeɪk/ | sacudir, agitar |
| hype substantivo | /haɪp/ | promoção, propaganda |
| bench substantivo | /ˈbɛnt͡ʃ/ | banco |
| intense adjetivo | /ɪnˈtɛns/ | intenso |
| swing verbo | /ˈswɪŋ/ | balançar |
| scenario substantivo | /sɪˈnɛəɹioʊ/ | cenário |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| end up verbo | terminar, acabar | |
| warm up verbo | /ˌwɔː(ɹ)m ˈʌp/ | aquecer, esquentar |
| go back verbo | voltar | |
| burn out verbo | apagar-se | |
| figure out verbo | descobrir, deduzir | |
| turn off verbo | desligar, apagar | |
| walk around verbo | dar uma volta, andar por |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- Look for what I'm doing, probably.
- Or what, do I'm sitting and watching you?
- I'm just kind of thinking of food for thought.
- All right, let's get in the car.
- You get what I'm saying?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | I've been doing · I've been liking |
| Frases condicionais if + oração, will/would + verbo — uma condição e seu resultado | if the music's too loud i'll just |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | have digested · i've done · I've definitely gotten |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | can be made · is based · are probably grown |
Pronúncia para ficar de olho
O falante usa 343 contrações e formas reduzidas, como I'm, don't, you're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: thick /θɪk/, mathematics /mæθ(.ə)ˈmæt.ɪks/, underneath /ˌʌndɚˈniθ/, width /ˈwɪtθ/
- Os sons de “sh” e “zh”: shake /ˈʃeɪk/, motivation /ˈmoʊ.tə.veɪ.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, contrast /kənˈt(ʃ)ɹæst/
- Palavras longas — acerte a sílaba tônica: intensity /ɪnˈtɛnsɪti/, motivation /ˈmoʊ.tə.veɪ.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, mentality /mɛnˈtæləti/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: workout /ˈwɝk.aʊ̯t/, pump /pʌmp/, rep /ɹɛp/, trap /tɹæp/, bulk /bʌlk/
- /l/ final — a língua toca o céu da boca, não vira “u”: muscle /ˈmʌs.əl/, meal /ˈmiːl/, hostile /ˈhɑstəl/, curl /kɜɹl/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- /h/ — um sopro suave, diferente do “r”: hype /haɪp/, hostile /ˈhɑstəl/, hamstring /ˈhæmstɹɪŋ/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como workout, muscle, pump.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.