the secret to hybrid training
Summary
TLDRIn this engaging video, the host and Joey, a guest with an impressive athletic background, share their workout experience at the bpn HQ gym. They discuss their training routine, focusing on shoulders and arms, and emphasize the importance of protein intake for performance and recovery. The conversation also highlights Joey's recent accomplishment of running 100 miles in a challenging race and his upcoming participation in the Sydney Marathon. The video is infused with humor, music, and a casual atmosphere, making it relatable and motivating for fitness enthusiasts.
Takeaways
- 🎵 The script features background music and laughter, indicating a light-hearted and possibly humorous tone.
- 🏋️♂️ The main setting is a gym, specifically the bpn HQ gym, where the characters are working out their shoulders and arms.
- 🎙️ There's a mention of a podcast being recorded next door, which is why music is not played during the workout.
- 🏋️♀️ The workout routine includes face pulls for pre-exhaustion, dumbbell seated press, lateral raises, and rear delt flies.
- 🎶 There's a preference for no music during solo workouts, contrasting with the usual gym atmosphere.
- 🍽️ Post-workout, the characters discuss their protein intake, favoring a protein shake with milk over water.
- 🏃♂️ Joey, one of the characters, is highlighted for his athletic achievements, including running a 100-mile race and a 317 Marathon.
- 🍴 The characters emphasize the importance of protein and fuel in their diet, with a focus on performance rather than strict calorie counting.
- 🏃♀️ There's a plan to run the New York City Marathon and a potential plan to run the Sydney Marathon together.
- 🗓️ Specific dates are mentioned for the Sydney Marathon, indicating a commitment to future athletic events.
Q & A
What is the setting of the video?
-The video is set at the bpn HQ gym, where the host is working out with Joey.
Why is there no music playing during the workout?
-There is no music playing because Nick is doing a podcast next door, so they prefer a quieter environment.
What is the workout routine for the day?
-The workout routine for the day includes shoulders and arms, starting with face pull pre-exhaustion, followed by dumbbell seated press, lateral raises, and ending with rear delt flies.
How many sets and reps are performed for the dumbbell seated press?
-The dumbbell seated press is performed for three sets with reps of 6 and 9, excluding the warm-up.
What is the significance of the song 'Midnight' in the video?
-The song 'Midnight' is played during the video as a background track, adding to the vibe and atmosphere of the workout session.
What is the post-workout plan mentioned in the script?
-The post-workout plan involves consuming a protein shake with two scoops of protein powder mixed with milk or water.
What is the host's preference for mixing protein shakes?
-The host prefers mixing protein shakes with milk for a better taste and creaminess, but acknowledges that water is also acceptable.
What is the host's dietary focus when it comes to protein intake?
-The host focuses on consuming at least 200 grams of protein daily, aiming to exceed their body weight in grams of protein, especially for performance and recovery.
What is Joey's athletic background mentioned in the script?
-Joey has a background in long-distance running, having completed a 100-mile race at Leadville 100 in Colorado and a 317 Marathon.
What upcoming marathon are the host and Joey planning to participate in?
-The host and Joey are planning to participate in the New York City Marathon and possibly the Sydney Marathon in Australia.
What is the significance of the 'sub three' plan mentioned in the script?
-The 'sub three' plan refers to the goal of completing a marathon in under three hours, which Joey is aiming to achieve with coaching from the host.
Outlines
🏋️♂️ Gym Workout and Nutrition Talk
The first paragraph introduces a gym session focusing on shoulder and arm exercises. The narrator mentions the absence of music due to a podcast being recorded next door, but expresses a preference for the quiet environment. The workout plan includes face pulls for pre-exhaustion, dumbbell seated press, lateral raises, and rear delt flies. The goal is to achieve a good pump and strength in the shoulders and arms. The narrator also discusses post-workout nutrition, mentioning a preference for a protein shake with milk over water, and emphasizes the importance of protein intake, particularly for someone who is physically active, like running and lifting.
🍽️ Diet, Running, and Marathon Preparation
The second paragraph delves into the narrator's diet, which is primarily focused on protein and fuel for workouts and runs. The narrator shares personal dietary habits, such as consuming at least 200 grams of protein daily, regardless of calorie intake. The conversation shifts to Joey's impressive running achievements, including completing a 100-mile race and winning a marathon. The paragraph concludes with plans to participate in the New York City Marathon and a potential trip to Australia for another marathon. The discussion highlights the importance of fueling the body for performance and the dedication required for long-distance running events.
Mindmap
Keywords
💡Groovy
💡Pre-exhaustion
💡Dumbbell Seated Press
💡Lateral Raises
💡Rear Delt Flies
💡Protein
💡Calories
💡BPN Model
💡Sub-Three Plan
💡Marathon
💡Post-Workout Nutrition
Highlights
Introduction of the groovy B bottom Bill and a humorous interaction with the audience.
Mention of the gym being part of the bpn HQ and the excitement of being there.
Description of the workout plan focusing on shoulders and arms.
Details on the exercise routine, including face pull pre-exhaustion and dumbbell seated press.
Emphasis on the importance of lateral raises and rear delt flies for shoulder development.
Discussion on the preference for no music during workouts and the benefits of a quiet environment.
A humorous moment where the speaker butchers Joey's name and the light-hearted correction.
Joey's revelation that he does not speak Italian, contrary to a previous assumption.
The song 'Midnight' is played, adding a musical element to the workout session.
Post-workout discussion about the importance of protein intake and the use of bpn Subs kitchen.
Preference for milk over water when consuming protein shakes for better taste and creaminess.
The speaker's dietary focus on protein and fuel for runs and workouts.
Joey's impressive accomplishment of running 100 miles at the Leadville 100 in Colorado.
Plans to run the New York City Marathon and the potential for a sub-three-hour finish.
Mention of the Sydney Marathon and the possibility of running it together.
Encouragement to sign up for the waitlist for the City Marathon in New York.
Closing thoughts on the importance of fueling for performance and the end of the workout session.
Transcripts
[Music]
[Music]
sleeping sometimes she's not ready to go
what she wasn't ready
thank you very much ladies and gentlemen
right now I got to tell you
about the
fabulous most
groovy B
bottom Bill
bottom you that make my one
[Laughter]
[Music]
[Laughter]
is this the gym
yeah Joey is this your first time yeah
my first time here we're at the bpn HQ
gym it's like a dream
trip so we're running shoulders and arms
today Nick's doing a podcast literally
next door so we can't have music but
honestly I like it better that way
although we'll probably have music on
this [ __ ] anyways but when I come here
alone I actually like no music I came
here the other day and I was literally
just sitting doing back bro just sitting
just drinking and like lights off just
all that all that there just glare
through those in the in the sunro
um but that's a [ __ ] Vibe um
shoulders and arms this is the game plan
so there's no shoulder machine usually I
like a little bit of pre-exhaustion but
we'll replace that pre-exhaustion with
um face pool pre-exhaustion um just two
sets nothing crazy we go into dumbbell
seated press um do that for about three
sets of 6 and9 um excluding the warm-up
and then we'll do lateral raises and end
with rear dop flies of some variation um
I find that's only three that you need
for shoulder vment doing a lateral doing
a press and a blue Bel um and then we'll
just [ __ ] smash arms get a good pump
a little SAA flick that's about it so
come join us on a little armor workout
with I don't think I introduce the boy
Joey I dude I butchered your name
earlier tell him muo Joey muo yeah muo
yeah yeah perfect he he speaks fluent
Italian no I do not speak Zero Italian
[Music]
oh
mama stoping at the red line girl cuz I
won't get you sh now no going at the
green line girl cuz I want to be with
you are my special you are my special
you are my midnight Midnight
yeah I'm so
sweet so fine
so
nice oh
my my
my my
my stepping in the highway girl cuz I
want to burn my
there's one girl that I know I'm never
going to pass she is my special she is
my special she is my midnight
Midnight I'm so sweet I'm so
fine so
nice oh
my
my my m
I
was I heard it was bad I don't know
though but I just heard it was bad all
right what's our post looking like post
workout baby bpn Subs
kitchen we got protein on Deck no butter
blast one of my favorite flavors I would
say my favorite is probably blueberry
muffin I'm not a huge peanut butter guy
but I could get down with it sometimes
but we got two scoops in the heal mix we
got two scoops and we go one more oh
yeah gain's baby um glass are you a
water or a milk guy a milk guy for sure
yeah it's way better with milk but it's
not bad with water cuz they have like a
little bit of casing in this so it it
keeps it kind of
creamy but yeah I mean milk's obviously
better but yeah if if I focus on
anything in my diet which my diet's
super loose it's Protein that's about it
calories Protein that's the only thing I
really care about and then carbs for
fuel for runs and workouts that's the
thing I I don't know about you but I
tried calories for three years straight
like every gram really cuz like doing
body building and stuff yeah yeah and
making the
transition it was hard but like I just
say true to a couple of rules one rule
being two scoops of protein every single
day whether that's a scoop of vot in the
morning or protein shake or you know
creamy at night I do creamies I don't
know about you but creamy at night um
cre Scoops yeah oh bro yeah yeah that
those [ __ ] um but two scoops a pound and
if it's a good day 2 lbs of meat um
usually one leaner like 937 and then one
fatter 8515 um rice and then fruit and
that's pretty much the only rules I
stick to and you know it's got to come
out to at least 200 g of protein um and
for me being 190 I try to always shoot
above my body weight and that's that's
the keys to I mean he doesn't try
calories I don't try calories I don't
think yeah protein and fueling
especially when you're running like
we're both running 6 days a week lifting
six days a week or some somewhere around
there it's like if anything I just need
more and more more calories and then
just at least 200 g of protein and
that's that's it literally fuel to
perform the [ __ ] bpn model MH right
we what what is even the model
we fuel performance yeah same [ __ ] I
think I think we fuel performance I
think so but one more go one more yeah
let's go but that's the keys to not
tracking calories and still saying lean
and fit and just fueling to perform but
a little back story I forgot to tell you
about Joey Joey just ran 100 miles when
last August last August he ran 100 m at
level 100 if you know anything about it
that's in Colorado very high elevation
probably is it like the hardest 100 mile
race is one of the hardest I think
there's uh like Western States has more
elevation there there's a couple but
yeah it's one of the one of the hardest
100 miles yeah so and and uh yeah
chilled he's a part time
ult no he he won first in
it yeah but uh he's a badass ran 100
miles um ran a 317 Marathon yeah 317
Marathon we're both running New York
this year we're both running New Y three
at New York let's go I don't know I
heard about them Hills but tell tell you
need that sub three plan after this 50
oh bro he he wants me do SUB three like
in 3 months he was like he was telling
the YouTube on the track he was like
yeah fans I'm coaching him to a sub
three in a Australia in Sydney oh [ __ ]
in September whenever oh damn are you
running that yeah oh damn you should I
cuz I just want to go to Australia yeah
I austral too are you going to say with
Tommy uh I was just going to go like I I
wasn't going to like stay with him but
he's running too okay yeah but dude if
you're down like let's do it I I just it
sold out so I'm on the waight list but
I'm going to get in and even if I don't
get in I'll find a way to get in like
hey Nick bear when is it um September
15th I'm down all right you heard it now
Joy's running the Sydney marathon race
with me let's go I'm down all yeah let's
get it you got to sign up for the weight
list now though but let's let's get this
[ __ ] sign up to City Marathon New York
City marathon Joey times FS it's going
to be a
time yeah bro I don't know anything
think about
5.0 / 5 (0 votes)