Enter the Shadow Mode | 3 Weeks Out
Summary
TLDRIn this video transcript, the speaker discusses his preparation for the Olympics, the pressures he faces, and his decision to go into 'shadow mode' to focus on his training. He talks about his experiences in Dubai, the importance of staying low-key, and his efforts to improve his physique without the constant comparison to others. The speaker also shares his thoughts on social media's impact on athletes and the sport, his personal struggles, and his anticipation for post-competition treats like sushi.
Takeaways
- 🏋️♂️ The speaker is preparing for the Olympics and is 30 days out from the event.
- 🎯 He has been maintaining a low profile, or 'shadow mode', to focus on his training without external distractions.
- 🤔 The speaker acknowledges the pressure that comes with competing at a high level and the impact of social media on athletes' mental health.
- 👕 He mentions a recent trip to Dubai, which was productive for his training, and implies it was a period of intense preparation.
- 🤝 A key person, referred to as a 'puzzle piece', accompanied him to Dubai, suggesting the importance of this individual in his training regimen.
- 💪 The speaker emphasizes the physical demands of his training, indicating that he has pushed his body to new levels.
- 📅 There is a countdown to the USA departure, indicating the紧迫性 of his training and the upcoming competition.
- 📹 The speaker will be producing daily content from the USA, suggesting an active social media presence during the event.
- 📈 He discusses 'Crank Olympia', which seems to be a version of a workout program he is promoting, with some changes from the first version.
- 🍽 The speaker looks forward to post-competition meals, particularly sushi, indicating a personal preference and a reward for his hard work.
Q & A
What is the significance of 'shadow mode' mentioned in the script?
-The 'shadow mode' refers to a period where the individual focuses on their personal preparation for an event, such as the Olympics, without sharing much about their progress on social media. It's a way to concentrate on oneself and avoid external pressures and comparisons.
How does the speaker describe their experience in Dubai?
-The speaker describes their time in Dubai as a 'great time' where they were able to focus on themselves and their body, similar to how they used to prepare before the rise of social media, which required constant content delivery.
What is the importance of the 'piece of the puzzle' that accompanied the speaker to Dubai?
-The 'piece of the puzzle' is a metaphor for a crucial element or person that was missing from the speaker's preparation process. In Dubai, they found this missing element, which significantly improved their training and pushed their body to another level.
What does the speaker imply about their approach to social media during their preparation?
-The speaker implies that they have been deliberately low-key on social media during their preparation to avoid the pressure of comparisons and to focus on their own progress without the influence of external opinions.
How does the speaker feel about the comparisons with other athletes?
-The speaker feels that comparisons with other athletes can be demotivating and increase pressure. They prefer to work in peace without comparing themselves to others, as it helps them to concentrate on their own journey.
What is the significance of the 'tunnel' metaphor used by the speaker?
-The 'tunnel' metaphor signifies the journey towards a goal, such as the Olympics. The speaker is in the process of moving through this tunnel, focusing on their preparation and eventual arrival at the competition.
What changes does the speaker mention about 'Crank Olympia the second version'?
-The speaker mentions two small changes in 'Crank Olympia the second version' that will make the training effect stronger, but they want to keep the overall program similar to the first version.
How does the speaker describe their diet and preparation during the script?
-The speaker describes their diet and preparation as meticulous and precise, mentioning specific measurements for food preparation and a focus on maintaining good form and muscle protection during training.
What is the speaker's view on the role of social media in sports and personal development?
-The speaker views social media as a double-edged sword. While it can motivate and push athletes, the constant comparison with others can be detrimental to mental health and enjoyment of the sport. They prefer to focus on their own progress without the influence of social media.
What does the speaker look forward to eating after the competition?
-The speaker looks forward to eating sushi after the competition, as they have been craving it for several years. They also mention enjoying cooking and sharing meals with friends and family after the competition.
How does the speaker feel about their social life during their preparation period?
-The speaker acknowledges that they become more introverted and less communicative during their preparation period, focusing on their goals and conserving energy. They appreciate the support from friends and fans who understand their need for solitude during this time.
Outlines
🏋️♂️ Preparing for the Olympics: The Shadow Mode
The speaker discusses his preparation for the Olympics, focusing on a 'shadow mode' where he avoids social media and public scrutiny to concentrate on his training. He mentions the importance of this approach as it allows him to avoid the pressure and comparisons that can hinder his performance. He also talks about his recent trip to Dubai, which was productive for his training, and how he's managed to improve his physique without the need for excessive social media content.
💪 The Intensity of Training and Diet
The speaker talks about the intensity of his training, emphasizing the importance of warming up properly and the significance of maintaining muscle tension during exercises. He also touches on his diet, mentioning his pre-workout routine and the supplements he uses, such as ESN Inflanzstart, carp, Essentials EAS, coconut water, taurine, and magnesium. The speaker highlights the need to balance hard training with proper nutrition to achieve the best results.
📉 Dealing with Pressure and Social Media
The speaker shares his thoughts on the pressure he faces leading up to the Olympics and how he's coping by avoiding social media comparisons. He discusses the impact of social media on his mental state and how it can affect his preparation. He also talks about the challenges he's faced in his personal life during this period and how he's managed to stay focused on his goals despite these difficulties.
🚶♂️ The Tunnel Metaphor and Social Isolation
The speaker uses the metaphor of a tunnel to describe his preparation journey, illustrating how he's moving towards his goal while blocking out external distractions. He talks about his reduced social interactions and how this period of isolation is teaching him valuable lessons about himself. He also expresses gratitude for the support of his friends and fans and acknowledges the importance of social connections even during his focused training period.
🍽 Food Cravings and Post-Competition Celebrations
The speaker discusses his food cravings during his preparation, particularly his anticipation of enjoying a specific breakfast dish and sushi post-competition. He shares his love for cooking and how he looks forward to making various dishes after the competition. The speaker also mentions his desire to share these culinary experiences with others, highlighting the social aspect of food and the importance of enjoying meals with good company.
🏋️♀️ Finalizing Training and Preparing for Departure
The speaker talks about the final stages of his training, focusing on exercises that target his posterior chain and leg flexors. He emphasizes the importance of staying injury-free and maintaining heavy training while also reducing the load on his body. The speaker also mentions his anticipation for the upcoming Mr. Olympia competition in Las Vegas and thanks his viewers for their support, asking for continued encouragement as he enters the final phase of his preparation.
Mindmap
Keywords
💡Olympics
💡Shadow Mode
💡Prep
💡Dubai
💡Bodybuilding
💡Content Creation
💡Pressure
💡Training
💡Social Media
💡Nutrition
💡Post-Competition
Highlights
Dealing with the challenge of not telling fairy tales and the impact on the love for the sport.
Operating under the hashtag 'Shadow Mode' to focus on personal preparation for the Olympics.
The importance of self-reflection and staying true to one's preparation style despite social media pressures.
The significance of迪拜之行 (Dubai trip) in enhancing training productivity and pushing the body to new levels.
The psychological aspect of preparation and the necessity to avoid comparisons to maintain focus.
Managing pressure and the decision to go into 'Shadow Mode' to concentrate on personal goals.
The realization that social media can be a double-edged sword affecting both motivation and self-worth.
The impact of personal and family life struggles on preparation for the Olympics.
The concept of 'tunnel vision' as a metaphor for focused preparation towards a goal.
The importance of social support during intense preparation phases.
The role of diet and supplementation in maintaining energy and focus during training.
Innovative training techniques learned in Dubai, such as aggressive pulling and machine destruction.
The anticipation of post-competition meals and the significance of favorite foods.
The balance between social media presence and the need for introversion during intense training periods.
The final days of preparation before departure to Mr. Olympia in Las Vegas, 2024.
The use of specific exercises to target and isolate muscle groups for optimal training results.
The importance of injury prevention and maintaining form during heavy training sessions.
Transcripts
Really one thing he's had to deal with is not telling fairy
tales, which has also destroyed a bit of the love for the
sport in recent years I think the whole Olympics crap can be
run a bit under the hashtag shadow mode
Subtitles of the Amara org community
What's going on here What's going on here
If you can easily recognize I have a hoodie on I have a
shirt on I have a jacket over it I have a scarf on I have a
slide next to me well that's one thing that hasn't changed
but if you can easily recognize in the bad light
See you in salute
We are in the bunker
And we're 30 days before the Olympics Age Less Look, I'm not
up to date at all We're back from Dubai Dubai was a great
time
Great time for me maybe not so for you because you didn't
get quite as many insights as usual so forgive me at this
point but
I think you can do the whole Olympia Prep thing a bit like
this.
run under the hashtag Shadow Mode because I was already
pretty busy with myself and my body, let's put it this way I
just used the time there like in times before social media
or times before it went up so blatantly and you had to
deliver more and more and more and more yes, so to speak,
made content and as hard as it sounds less and less lived
and pursued the actual I did that there age and I'll tell
you it did incredibly well It wasn't just in bodybuilding
Yes in the physics where it matters at the end but also in
the whole mode because Real Talk so at the beginning of the
Prep I didn't know where my head was I think you can testify
to that quite well I wasn't in that mode
I wondered whether I would even make it to the Elmsberghüne,
as I went back to the trail a bit, so to speak, and first
did it with Kuwait
It worked but it didn't quite work because a big piece of
the puzzle was missing and it's sitting next to me And this
piece of the puzzle was taken to Dubai and we had a really
great productive time and worked really hard I mean the one
arm session you saw with the guys there And that was a great
time.
It was a little symbol of how the other sessions went, so to
speak So we really stepped on the gas and the body was
definitely pushed to another level Yes, I don't always want
to push myself too hard and I'm not the type of person who
always talks about myself in such a blatant way like that
Yes, you can see what Stefan wrote here And I try to stay
low key I stay calm I have to say I also feel less pressure
Not the hard pressure I've felt in the last few years
because all the comparisons are coming I don't see myself in
the comparisons at all That's kind of cool because it just
lets me work in peace and do my thing in peace We all know
the sport we all know how it goes. the sport we all know how
it can go In the end, we work hard to improve the package
When I feel love and joy and lightness, that's when it works
best for me And I'm definitely back at the start now So
guys, when you see the video it means sleeping six more
times then it's off to the USA And from the USA the daily
content will be shot from the USA And then you'll be there
live Olympia Vegas 2024 spectacle Then there's not only
daily content but there's also a thing that's putting a bit
of pressure on me right now Crank Olympia the second version
extra for you And not much extra has changed There are two
small changes
Exactly that you will smear in exactly the same way in
training, which is definitely um
make the effect much stronger but otherwise i wanted to
leave everything as version 1 the whole thing will be
available on the ninth tenth limited edition so put a little
reminder now
Yes, I was just about to say yummy Seven minutes is
important I didn't want to go into that too much today I
just wanted to say pre-workout is going in and otherwise I'm
going to throw this thing behind my drink And then today
it's time to rip off a good old back workout in the bunker I
mean it's only two weeks away and then it's off to the USA
It's really crazy how the preparations fly by It seems like
yesterday when you started 16 Weeks Out I'm definitely
saying let's step on the gas
Subtitles of the Amara org community
Subtitles of the Amara org community
Subtitles of the Amara org community
Subtitles of the Amara org community
The first thing I noticed
I was sitting on the train earlier and thought, boy, is
there a train running or what
On the move today
Hah
Yes
Subtitles of the Amara org community
I am the last
I think I spent seven months jumping around in shorts
First of all again today
Subtitles of the Amara org community
Unpacked from the wardrobe and realized that the moths were
on the way or a k a the legs have become too fat but Schatzi
new long pants are coming gell
To the lady who did what she did to our online store with
all the boxes Big greetings to you Go out there Olympia
boxes are selling like hot cakes So if you want to check out
another one and support us directly, stop by Miracle Way and
secure an Olympia box And yes, now we are entering the hot
phase That means your support is needed In this sense we
start today Classic overlays We are still in the same
training style as the weeks before I have to say in any case
I have the whole preparation
I haven't started to escalate with volume like I used to do
more and more and more and more
Accordingly, the strength has remained good the muscle
volume has remained good After the Olympics I can then draw
a conclusion a summary Okay was the training now purposeful
What can I do differently and how And continue to look for
the holy agony What is the best what is the best way to get
even better No joking aside but is going well
So market rates are shredded
We don't want to be like the old man Chris, we don't want to
tear our muscles away That's why you pay attention to it
Just when everything is getting drier now the form is really
getting to the nasty shreds, so to speak Just in the first
exercise in the third fourth exercise if he still has to
warm up his back or intern the muscles he's done something
wrong
We're warming up man We're warming up
and for muscle protection
Then I have the ESN Inflanzstart
How much do you take 55 grams
Stefan doesn't allow himself one more portion, but a 20 gram
portion of carp, 15 grams of Essentials EAS and coconut
water, taurine and, very importantly, magnesium are enough
all good stuff that goes straight into the system.
I have much less bubble
And with this in mind, you've come to the right place
because you can help out And now it's time to hit the stairs
with two sets of Topset Topset
Subtitles of the Amara org community
Subtitles of the Amara org community
Subtitles of the Amara org community
KAUS
Subtitle by Stephanie Geiges
Subtitles of the Amara org community
Subtitles of the Amara org community
Okay
Wow
Phew
Pfiui
Perfect set Digga
Ey I just stepped up my game What's going on there
It is also important
Flap over tractor unit
is usually like this
That you have the most power in the stretch and then no more
at the bottom and have someone there
Down here we have
Reinhilfen is extremely important but it is also important
that one does not push in at the bottom where you then have
no tension at all but just a zigzag and that's it
Subtitles of the Amara org community
Subtitles of the Amara org community
Pressure has been a huge issue in recent years, so it was
Really one thing that
has made trouble
I don't want to tell you any fairy tales I just mean put
yourself in my shoes I think anyone who doesn't feel any
pressure should call me and tell me the secret But it was
immense and accordingly
I get out of the pressure a bit
a counter bot ne
I also went into this shadow mode I know people
You want to see something from me I can totally understand
it
You probably love the sport just as much as I do You're keen
on the Olympics You want to see what one looks like, what
the other looks like, how people are developing I also get
more and more from you I don't know whether you want to do
me good or bad with it Comparisons of other athletes sent
straight into the top 5 straight from the Chris from the
Roman from the Wes But you have to understand that dealing
with the whole thing would not help me personally and would
only increase my pressure And anyone who is on a diet
themselves, anyone who is in preparation themselves, knows
how much their head can get to them I don't want to lie to
you either
It was one of the hardest preparations I've ever made Not
because of the suffering aspect, because I'm already used to
that somewhere, but rather because of the fact that I had to
go through a lot of shit in my private and family life that
I had to deal with during the preparation that really got to
me. I think a lot of people would have thrown in the towel a
long time ago and said yes, I'm not going to do it now I've
decided to go through with it and I stand by that But what's
the point of cutting another bridge on my back, so to speak,
by comparing myself to others on a daily basis On the other
hand, if you already have it in your head that hey am I good
enough, can I even deliver enough for this year? So that
won't make it any better And you know how social media is
such a deceptive double-edged sword On the one hand, it can
motivate you extremely it can push you extremely Like with
the Road to Olympia challenge we're currently doing where
you're of course invited to take part On the other hand,
this constant comparison with others, especially you younger
viewers who know about it or the older ones, can actually
make you feel like shit. older people don't really give a
shit who you are, you start to compare yourself and
determine your self-worth based on social media And that has
also ruined my love of the sport a bit in recent years And
the preparation was then no longer as enjoyable as it was
before And the shadow mode just helps me to concentrate
extremely on myself I also have the struggles of course but
I also have the struggles, of course, but I'm also trying to
hide all these social media worlds a bit and bring my own
best package If you just look to the right and left all the
time, that doesn't get you any further on your way That can
motivate you, but for me it's more the opposite is the case
And accordingly my decision How do you see the whole thing
Feel free to write it in the comments So please give me
honest feedback Do you do the same How does it feel in your
life? Do you feel under pressure and can you understand my
decision Yes you know I want to keep everything as real as
possible keep it real to show the preparation even when
things are not so rosy The preparation was anything but rosy
but now we are 4 weeks out and now we are pushing through
And yes to the whole story with the Shadow Mode with the
Form Up Dates Digga at the end day X day X that is the plan
is the game And day X is there what matters And you can get
up at 4am on a Saturday morning to take a piss, look in the
mirror and look like the Olympic champ, but if you're
standing at pre-judging 3 hours later and it's out of place,
then it's just not the case But that's exactly the sport in
this day in this time frame you are judged and what's before
and after, whether you ate 10 cookies afterwards or suddenly
had the best shape of your life, you can get a nice picture
and you can see what you've been up to. you can make a nice
picture and nail it to your cheek but that doesn't help I
think everyone has seen the Arnold's UK package that I
delivered when something is possible earlier and how you can
look there And there was a week in between so from that
point of view yes let me work I know the friends fans and
supporters who don't write me off but those who write me off
don't give a shit anyway because they are not real they are
where the success is
Via
Give him the
I described the tunnel in one of the last videos
This tunnel I often go in here during replacement breaks It
separates one area of the bunker from the other I stand here
against the wall and think to myself that the end of the
tunnel is back there
And so by the door we have already arrived at the door
And everything behind it is already USA so
The last step here in the halls in the usual bunker and then
it's off again It's crazy This tunnel idea has definitely
always been part of all my preparations So you start off
you're still in a spiral somewhere and the further you go
into the area I'm sure you can understand that is also when
you go into the lifestyle the more you get into such a
tunnel and work towards your personal goal
Channel Vision is here
Subtitles of the Amara org community
Mmmh
I was talking about tunnels Tunnels How social do you swim
then Boah now is the point I have to sit down for a moment
for
Love to my boys Philipp Thomas Toma you know Aleko Dagi Guto
and Germa don't like to answer the phone So what I do anyway
As I said social media not too much now since I've been home
more in the gap more playing LoL then that just distracts a
bit and is fun but socially I'm not really communicative I'm
sorry again somewhere but the body just manages with the
energy reserves it has as well as possible But I also see it
the other way around from the perspective of trying to learn
something from this process of turning into myself, this
monk-like life Normally, I'm a very extroverted type, but
turning into this very introverted type now also teaches you
a lot and you also deal with yourself more, which is a cool
thing, but I'm a very introverted person. but then I'm also
happy when I'm more socially communicative again Especially
people who still stick with me write to me anyway my boys
who write to me you're not in the mood for anything right
now but we're thinking of you and wish you strength that's
something cool and you realize who really understands you
and who can put back more in friendship or in the
relationship, especially the last few days, but still give a
lot for you without demanding anything But after such a
preparation it is always important to give back twice and
three times and therefore socially just not
Not too hard at the start for one activity or another I
really think twice about it So it starts like this ah should
I go to the physiologist And so boah nope can't but it fits
The fluff can also stand a bit But now already so Sometimes
you think about putting your socks on in the morning Really
so Do you need socks today Hm when do I need socks today
Later when I go to training I was there There is then so I
need everything else Part of the process And I mean if I
didn't know it then it would be extremely new But it's like
that every time
That's part of it every time
We are in the bunker
I just want to collect records
Subtitles of the Amara org community
Subtitles of the Amara org community
This is a prototype
Subtitles of the Amara org community
I thought I would screw 2 handles onto it
It stretches more and I can pull more of my chest into the
padding Another thing I learned in Dubai
Try to destroy the machine and pull aggressively Many people
just do the Ankabe They pull so easily as if they were doing
something somewhere The pull may be calm with pressure only
the eccentric the lowering one should be emphasized and not
simply dropped
What food do you look forward to most during the day
Phew must be free and post
FREE ON POST
In the past it was always breakfast this kind of rice
pudding in the microwave the preparation I am already like a
crazy professor I need exactly for the preparation for the
100 grams 436 milliliters of boiling water And then I empty
after that 15 to 20 minutes stood exactly 285 milliliters of
sparkling water after I have made the little fire to
And then I do it step by step, first 2 minutes 20 1 minute
30 1 minute and then another 30 seconds in the microwave to
make a kind of microwave cake with cinnamon on top delicious
I don't know how I put it together, but it's insane In any
case, I'm looking forward to seeing if it's too fat to eat
Olympia
The Liesfeld captain has only arranged to meet us for one
date
说来真有意思的问题
Not so that I can decide that
Ask anyone who has not had sushi after a competition for
four years who wants to eat sushi after a competition for
four years
Moin Meister So er liet zu mir Bananenbrot bake
It's all the same because it's really good You can find the
recipe in Alicia's cookbook But there's not the love that
goes into it And that's why it's definitely the go-to
Everyone's tired of cooking after the competition But I love
to cook and I've always stood in the kitchen I made
guacamole made steaks You know, you remember it's all closed
anyway and you're with good people that's the most important
thing Alicia heard that there was already a Cheesecake
Factory date where I didn't have a date because I've wanted
to eat sushi after the competition for five years But
there's someone in the house who doesn't like sushi
The point is that I'm in after all, you just said so
yourself
It's like this So boy eat your sushi And what are you eating
Jo I'll get you a curry Yes, I'll get you a curry I've
already brought it with me
Every sushi lover knows that you need a sushi buddy to go
into the rolls with. But we're not going into the rolls now,
but into the rolls on the back.
PEACE
BAH
Subtitles of the Amara org community
That's what the whole year has been about
Subtitles of the Amara org community
We also wanted to milk the trapeze out properly again and
make a real thing here We made another pull on the top of
such shrugs
Somehow the thing floats away well Let's move on
Subtitles of the Amara org community
Last exercise for the posterior chain Adiels go on the leg
flexors under the back If you move a heavy load You also
have a trapeze with you I like to do this at the end of the
preparation Rather at the end of the training Now we want to
stay injury-free
We want to train heavy, but I try to reduce the load with
the basic exercises by pre-fatiguing so that you no longer
have to completely crumble away with 250 kilos 4 weeks
before the competition It also feels really cool when the
back is still pumped up We also have a little leg bend in
there So, as I said, an awesome exercise that I like to
incorporate Hopefully even if you have now learned and taken
with you In this sense, we'll do this before we finish
training with the back shoulder today
auh
xyzptkm com
Eww no
BAH
Fine fine fine
Let's come to the end
Subtitle by Stephanie Geiges
Come come come come
So
Subtitles of the Amara org community
That's it See you next time Bye
Subtitle by Stephanie Geiges
Subtitles of the Amara org community
Completion of today's cleaning
These are the classic East German tracks
Very bent forward to catch the middle lower trapeze again
Not too heavy but nicely isolate the insert and really shoot
it away They have already been trained passively or actively
with all the rudder stories But so again fritting away
Let's fucking go
Subtitle by Stephanie Geiges
That's it
Guys that's it
We are back at the start
Here in the bunker
So it's Rhymetime
The last days before departure to Mr Olympia in Las Vegas
2024 Thank you all for watching support subscribe like write
a comment and show a little berry and support Now I need it
like never before Now it's going into the hot phase In this
sense we are out until next time your Urs Ciao ciao
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