Latest / The Unsexy Businessmen / Ep. 6 - Unsexy Coaching Check-in 5: Re-Rack Your Damn Weights
Transcript
- Alex: Welcome to another edition of the Unsexy Podcast. Unsexy Training Part Six. Episode five. Just kidding, I have no idea what the numbers are. Episode six, check-in session five. There we go. Y'all know what Aaron: Yes. Alex: we're doing. I'm gonna kick it on over to Aaron. And I have all my stuff ready to read today. So here we go. Aaron: All right. Good Alejandro. Good hopefully the recording works this time. Alex: my god, I've totally forgot about that. I don't have as many jokes this time. Aaron: I should I should I shouldn't have said anything. all right. What was your average weight for the week? Alex: One sixty four point seven. Aaron: it's funny. Just the next section says coach. You're like, that's me. all right, workouts completed. Alex: Five. Aaron: And then how many days did you stick to your macros? Alex: Like this is like one of the everyday like what I've been doing is just like averages th for like the week, just FYI and like my averages are like right there. Aaron: Yeah. Sure. Sure. Yeah, I mean it it it honestly isn't a huge a huge deal as long as yeah, as long as it's averaged out. I think people get a little too caught up, especially for what you're doing. You're not like prepping for a like a show. So it's just staying if you have your weekly averages, it's fine. And then your average daily steps. Alex: my gosh, I lied. I lied like I had everything ready. Now I'm embarrassed. So embarrassed. Average daily Aaron: I'm ashamed. Alex: steps. Let's go to week. Let's go to this week. Steps. Total was 144,000. So 20,000. I don't Aaron: Jesus. No wonder you're dropping weight. Alex: know. How is that? That just doesn't seem accurate. I don't feel like I'm walking that many steps. never mind. Yeah. Yeah. Aaron: Is that 'cause you're like your basketball sessions? Alex: Yeah. My basketball session's really, really high. And like I keep my phone in my pocket. And so I don't no no no no. I keep my phone in my pocket like during the day and I have been a I have been like Aaron: Will you play basketball? yeah. Yeah. yeah. Alex: way more active. Like I I sit down a lot less. Aaron: Gotcha. Gotcha. Okay. That makes that wow that's Alex: So now I'm questioning if I even need to be doing like my sixty minute per day like walk on the treadmill thing, but probably better to do it than not do it. I'd like it, it's fine. I work, get it done. Aaron: Yeah, it's yeah, I i it's better to have that habit than not because there's maybe there'll be a time when you're not as mm not mobile, but walking around as much. So just have that habit is always a good thing. what were some of your wins and or achievements of this week? Alex: nothing like nothing crazy. I was gonna say I'm still going is like my main win, but if I had to do like a humble brag win, like I have noticed It's like weird. So like playing basketball, I'm a lot sh I'm this the second strongest person probably at this point. And so I'm now dominating everything. Like and it feels really, really good. But also a Aaron: Rate. Alex: little bit sad because I'm like, do I graduate or retire? Because this is like so easy. It was like so Aaron: You're just completely annihilated. Alex: it was like, my gosh, like just being in shape. Like 'cause I'm already more skilled than them, but just being in shape. just takes me to like this other stratosphere where I'm just like, my gosh. And I'm not that great at basketball. The guys I'm playing with aren't like really amazing basketball players or anything like that. It's just like Yeah, yeah, yeah. And dominating. And they I don't Aaron: Well you're playing against the guys in wheelchairs, right? Alex: even have to s be in a wheelchair. I just get to stand and run around. Yeah. Aaron: You just block their shots constantly. well that's good. I mean, obviously that that tracks of why you would be stronger if you're working out a lot more. that's good. any struggles or obstacles from this week? Alex: Yes. Like this was like the first week where I felt like I didn't have as much muscle power multiple days. It wasn't just like a single day. There were like days I'm just like, man, I can't get the weight that I normally get. But that was like dependent on the body part. Like my legs are getting stronger. Like that that one keeps incrementally g what's that called? Progress progressive overloading. Aaron: Yes. Alex: But like arms and chest are like hitting a plateau and like a little bit down. But I flip that into a positive where it's like maybe it's better that this is happening because I am feeling it more. So especially like chest. Aaron: Are you focusing more on tech technique than you have been? Alex: yeah, only because only because weight is so low, so I'm just like, all I'm just gonna be going like I'm doing a bench press right now, so I'm laying back and nice and slow Aaron: Arching your back. Yeah. Alex: as opposed to what I've normally been doing and what you normally see people do where it's really fast pushing up and down and so hopefully long term that's a better thing. Aaron: Just real fat. Yeah. Yeah. Yeah. It's I no, it is a benefit. The reason is because I ran into the same thing where I it's it's I had like a session with my coach and he's like just tweaking my form and I needed to go light like I needed to go even slower than I thought I was going. and Inevitably, if you're going slower, that time under tension, you're gonna have to go lighter in weight. So I'd rather have like really good form and like performing that exercise at the right pace as well. And like hitting that muscle as effectively and efficiently as possible. So even I did like there was there was I was actually doing back today, and one of the exercises that he showed me to kind of he just made a a slight tweak. It was interesting, it was just like I was doing a like a wide grip pull down and I was doing them not leaning back enough and like putting it at the right part of my chest. And just doing that, like I felt it so much more in the muscle I was supposed to be hitting. And I had to go lighter. And so it's just like I'd rather I'd rather know I'm hitting it correctly and go lighter than like ego lift it and and not do it correctly. So that that actually totally tracks of why why that's happening. Alex: And it's kind of the worst because now I'm becoming incredibly judgmental of people at the gym where I'm just like Aaron: Ha ha ha Alex: like just drop your weight, drop your weight, drop your weight, drop your weight. Like it's like so Aaron: But they look so cool. Alex: it's so obvious though too. Like I I'm noticing it I think I was doing b behind the back bicep curls. And Aaron: Yes. Alex: you know, like we're talking about like yet lock the elbow, lock the elbow, like the number of people Aaron: Yep. Yep. Alex: who are essentially like doing a chest exercise too at the same time. I'm just like and so that number Aaron: yeah, yes, yes, yeah. Alex: has dropped quite a bit, but now I'm feeling it on the head. Or what what what are we calling this bicep part? Is it called the head? Okay. Yeah. Aaron: Yeah, like the t yeah. Like the top of your if you're talking about like the the long head or the short or if you're talking about like the tip, the top of your the peak of your bicep, yes. Yeah, and that's again, and it goes back to like just not giving a shit what people think about you at the gym. like if you're lifting lighter weights, like who cares? Alex: We d and like we need to do the it this just happens to be there was a lot of people at the gym yesterday, so this is very much on the mind. Like get off of machines. Espe like that's why it's actually frustrating to me when I see people doing bad lifts. You've been on this machine for 20 minutes. Been on it for 20 minutes, doing a shitty workout. Let someone who's gonna get a good workout in. Because I Aaron: Ha ha Alex: know we've been really kind. We're it's better that somebody go to the gym than to not go to the gym. I'm starting to get more I was like, it's better if you don't go. Like, don't go. This isn't doing anything for you, Aaron: Ha ha ha. Alex: dude. This isn't doing it. I guess it's a good habit you coming and sitting on the the lat pull down bench for 20 minutes doing three exercises. It was it was yesterday. Aaron: Well, that's Alex: Yesterday was Give Me My Machine Day. Aaron: Well, that's why I wanna do the welcome to the gym video where you can just like, we're glad you're here. Let me show you how to not annoy people. Like just like the common courtesy things of the gym that people Alex: Yeah. Aaron: But the problem is, dude, there's people that can go to the gym for years that still do this. I ran into this yesterday where I had the I had the dude that was lifting he was doing his bicep curls in front of the the dumbbell rack. I'm like, dude, fuck off. Like, dude, what are you doing right here? And I I was like trying to like I I I'm not even gonna be like Alex: Get the dumbbells. Aaron: I'm never gonna be like aggro about it, but I'm just like, excuse me. And you know, he's listening to music, so he can't hear me. But there's a mirror, that's why they're there. There's like a giant mirror right behind that rack, and so he's just there. So he could he could see that I'm trying to go put the weights back and didn't move. I was just like, and then I finally just I just I mean, I Alex: I hope you die. Aaron: not not as a dick, but I was just like, All right, I did the courtesy to just like wait for a little bit until maybe you're close to done with your set. If you're gonna just like take a step to the side so I could put him like that's what it's like, I'm just walking in front of him. Like, whatever, dude. I'm putting these away. You're not supposed to be here anyway. I like again, I wasn't like like aggressive about it, but I was like, I'm just gonna kind of sneak through. And he looked pissed off that I was doing it. Just like again, this is why I want to do Alex: What am I s what am I supposed to do? Aaron: I want to do a welcome to the gym. Here are the things that most gym goers that are courteous get pissed off about. and then every everyone. January first or January second when people start going. And you wanna know what? Not him it's not him in the newbies, because I this this is a guy I've seen at the gym for a while. Alex: Yeah. This guy's every not every single day, but I've seen him multiple weeks, the guy that I'm referencing. Aaron: But it's just one of those things that I think people need to be reminded. Like, I like it's a shared space. Let's all be like nice to each other. Wait, wipe our wipe our stuff down when we're done. Please, for Christ's sakes, re-rack your this happens daily. Re-rack your fucking weights. Like it's insane to me the amount of people that don't re-rack their weights. The reason it's an issue is like, well, just you're gonna use it. So you might like my problem is I don't know if you're still using it or not. So I'm just like, and I get I give a good. You know, I I look around, see if I've kind of keep an eye on the next piece of equipment that I'm gonna use and see if anyone's using it. But there's sometimes it's in a part of the gym that I I can't I can't spy on. And so I'll get over there, it'll be weights on it. And I'm just like, is anybody on this? You know, there's no water bottle, no gym bag, nothing next to it. But some people all they all they bring is their cell phone. So I don't know if they're taking a lap around the gym and then gonna go hit it again. And so I'll wait there for like a minute. If no one's there, I'll hop on it. But That's a minute wasted. And I I time is finite and we I don't wanna waste that. But it's also just like super if you're strong enough to put the weight on, you're strong enough to take it off. Alex: It's just a minute, but those minutes start adding up. Aaron: Add up. Yes. And it and I'm not like this isn't like a hyperbolic. It happens, it doesn't happen every day, but it probably happens three or four times a week where I'll walk up and there's weight on there. I'm just not sure if someone's using it or not. And there's no and yes, if someone's like Nierel Becke is have you seen anybody on this? But sometimes there's nobody around that I can ask. And it's just it but I shouldn't have to do this. I shouldn't have to do this. Put your weights back. Please, please put your there's literal signs all over the gym that says re-rac your weights. You wanna know how to actually solve this is if the gym would enforce their own rules. It should be like, you have cameras everywhere. Look at these people that aren't putting a back Alex: Ten dollar penalty. Aaron: and and just no, kick out. You Alex: Yeah. Aaron: get you get you get one warning after that, you're out. You are outta here. Alex: That'd actually be an i that'd be an interesting thing for a gym to try out, right? Not kicking people out, but a fine thing. And then you can give that back to to the people. Like let's say it's we've we've now Aaron: I'm like prizes. Alex: made five, ten thousand dollars in fines. That's one free gym membership for a year to one person at the gym. And then like then they keep the other nine Aaron: Dude, Alex: thousand dollars. Aaron: dude, golf courses have marshals, not at all golf courses, but like to keep up the pace of play and like make sure rules are being enforced. The golf course I go to definitely does it. The guys that were in front of me a couple weeks ago, shirtless, shirtless, just golfing shirtless, like shit faced, shirtless, taking eight I'm not gonna get to that. Anyways, marshals. So they need to have a marshal that just goats around and then somebody like like I don't know. This is all like stupid, stupid gym pros, but it's just so annoying. Just these little things that that that if you go to the gym enough, you will one hundred percent start to notice it and start to get annoyed by it. Alex: And that's one minute for you, then whoever the next person is that is waiting on the bench that you were just waiting a minute for it does compound with a lot of this different which actually leads to Aaron: Yeah, it does. Alex: another another point, compound effect of things, see like witnessing. So I'm at like a month now, right? About 35 days as of recording this. The reason that people, I'm convinced now, the reason that people don't achieve the goals that they want is that they aren't doing things consistently. Simple as that. It's as simple as that. I was seeing one of our neighbors at the gym every single day. And I was like, and I just thought in my head, why don't you look better? The so that I know very judgmental, very judgmental. You come to the gym every single day. I'm seeing you every single day. Why don't you haven't seen him for three weeks. So he's likely atrophying all of that work that he has put in. So compound effect has become my mantra of what I am trying to achieve where when I don't want to do it, that's one day that could potentially l lead to a second day, to a third day, to a fourth day, and you're start going to lose all the gains that you just deposited. That was another win. Aaron: Yes. Yeah. We used to do a podcast of just what is it? The festivus the where you air our grievances about the gym. And I'd be curious, like everyone has them. It would just be interesting to see what everybody else says about what annoys them the most at the gym. That's mine. Mine is re-racking your weights. And then when you start getting into like you see people that start getting into conversations with other people and they're not even next to that piece of equipment anymore. They're over somewhere else talking with someone and they'll be there for ten minutes. And I just I'm so non-confrontational, except on this podcast, where I like to bitch about things. But I just like I I'm so close to like, are you still using this? Like, what are we what do we do? And I there's gonna be like, yeah, bro, just go up and be like, hey, bro, like like just like I don't want to become Alex: Move. Aaron: like the dick at the at the gym, but at the same but I I wish I wouldn't I don't I wish I wouldn't have to think about this. Just be like, hey, I want to have a conversation with my buddy. You know, maybe I should unrack these weights so I could talk to my buddy. And then someone else can get in here and then I can hop in. I don't know. But it's everyone's everyone's the most important person in their life, their own them them themselves. And so I don't know, man. It just it does it does frustrate the crap out of me all the time. When people and they just yeah, it is annoying. I'm sure there's stuff that I do that that annoy people. I try not to. I always I I always rure rack my weights. Always. And there was a guy, actually it happened to me. So when there was weight on the maybe I told this story. So there was weights on there, and there was a guy there. I was like, was anyone using this? Like, no, I think someone just forgot to re-rack them. I was like, that's not acceptable. I was just talking, I was kind of like joking with it. I was who forgets to re-rack? He's like, you know, every once in a while I'll forget. I was like, I don't like you either. I'm not gonna talk to you anymore. Alex: Yeah. Aaron: I was like, I have never forgotten to re-rack my weights. Like it's just like, look, you know, so it was probably him. But now that I'm looking back at it, it's probably he forgot to erect. It's like, you know, it's it happens. It's good people for forget all the time to erect their weights. but yeah. Alex: I I also know that the annoyances that I may commit to people, I try to have be as much of a as a victimless crime as possible. When I do farmer carries at the gym that I at, there's not room. So I think I'm Aaron: No. Alex: technically breaking the rules by taking it out of the gym area and walking it. But I am always in an area where there is nobody else. But the only annoying thing that people should have from this is having to open the the key card pass door to get me back in. That's the only thing people should be annoyed by. But I usually time it when I see someone starting to go in, and I just run up behind them with it, like gonna die. Aaron: He's like, Yeah. Get it, get the hell out of the way. Can't you see a doing a farmer's carry? Alex: This one lasted a hundred hundred and twenty seconds because I've been waiting for somebody to open the door. You can just put the weights down. No, I can't. Aaron: My traps are so huge now. Yeah. No, no. I'm not a quitter. yeah. I don't know, man. Yeah, that's that's annoying. as as a you know this, but our audience does not. We did increase your macros. most mostly with carbohydrates. and we might have to go up again. I mean, mine went up recently with my coach. Like mine go up not consistently, but probably probably once a month he'll he'll increase it. So now I'm like 500 carbs on leg day, which is awesome. but yeah. So we increased Alex's macros, and if we need to increase them again, we will. which is looking like we might, Mr. Walk twenty thousand steps a day. Hey. Alex: And we're about twenty or not twenty. Two months is what I was looking for. Two months away from a a DEXA scanning, everyone, so we'll see how much fat loss there has been in this process thus far. How crazy will it be if Aaron: Yeah. I would be shocked if that well just from your Alex: it's still the exact s like I know it's not going to be, but it'd be hilarious. Aaron: No. You could tell just from the pictures. so yeah, that that should be that should be interesting. But yeah, we'll keep an eye on the macros and then just keep getting your your exercising in. and then we'll probably after this mesa cycle we'll which is just like a mini cycle of weight lifting. we'll probably switch up some of your exercises too. So that'll be good. Hitting kinda hitting muscles in a different manera. How do you say that? Different just way? Different way. I don't know why. Alex: Okay. A different way. A different way. Yeah. What's fun. I'll tell you what, every now and then when someone asks if I've lost my Spanish, and then I hear Monera and I knew exactly what you were saying, it's just like, I still got it. I still remember a word. Awesome. Aaron: Yeah. Still still got it. Alex: Well, thanks everybody for listening. Go be unsexy, and we'll chat with you all next week.