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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #22 - Mental Health #2



00:00.00

christophknoll

All right welcome back everybody we are back with a brand new episode this week with both of us back.

00:07.27

Paul Garny

Yeah, it's good to be back with the both of us now I mean it. It feels like forever. Go even though it was only like two weeks so it's could be back. Yeah, and we haven't really been like usually you and I chat a lot during the week and we just haven't been recently. So ah.

00:11.15

christophknoll

I was just thinking that. Yeah.

00:22.40

Paul Garny

It feels. It feels like forever since we've actually had a conversation.

00:26.45

christophknoll

Yep, and that's ah, that's basically what we're talking about today too which is kind of wild. Ah.

00:32.47

Paul Garny

Yeah, um, you know we'll get into it but I did notice that I was like I think I responded to your snapchat stories here and there and then yesterday I responded to your food story because I'm jealous of your food and um I was like. And my mind I was like man I feel like I haven't talked to Chris often forever I don't I don't know like I don't like this.

00:55.30

christophknoll

For reference the meal that he commented on was ah five ounces of turkey bacon 10 eggs, 2 italian sausages and a cup of peas.

01:04.46

Paul Garny

For a rest in piece your wallet man with those eggs. Are you shitting me? That's ridiculous. Yeah, you buy a palette at a time you have to get like ah 1 of those rolling. Yeah, that's 60 of them.

01:10.27

christophknoll

And I buy my eggs and pallets. it's it's it's five dozen No no, no, it's it's called a palate. Yeah no, ah.

01:19.98

Paul Garny

Okay, okay, athlete meant like an actual wooden palate only you got to get like a mini forklift or something just to bring it home. But yeah I used to buy those a lot at Bjs I used to have eggs a lot I used to have just about the same as like four or 5 eggs in the morning and then about the same at night. So I'd crush eggs every day. So I'd have to buy a lot at a time.

01:36.24

christophknoll

Yeah, it's just my my non trainingining days I need 10 eggs for my non-training days. So.

01:38.25

Paul Garny

But.

01:43.83

Paul Garny

Yeah, where what I do play now has um, Greek yogurt for my final meal Greek yogurt and 1 egg and I'm fucking loving it. It's sick because at first I didn't like Greek yogurt. So it's non-fat Greek yogurt. It's just super protein dense. Um. So at first I didn't like it but then I kind of started fiddling with it I've threw some equal in it and then um, think it's oickos makes triple zero. It's called triple zero and it's all 0 everything except for protein pretty much so I buy that and it's flavored so I don't have to add anything to it so that's really good. It's just expensive Greek Nonfat Greek Yogurt's fucking expensive like.

02:07.58

christophknoll

Um, yeah.

02:20.59

Paul Garny

I think it's like if I want to go as cheap as possible I get like food line brand and that's like four and a half dollars and that'll last me like maybe three or four days which in the grand scheme of things is expensive for just 1 thing. It's ridiculous.

02:33.20

christophknoll

Yeah, my greek yogurt in the week I'm you know the ah the big like the family tubs. Basically I buy 6 of those a week because I need I need basically a cup and a half of Greek yogurt every day.

02:42.61

Paul Garny

Sticks.

02:49.50

christophknoll

So yeah.

02:50.30

Paul Garny

Yeah I have one cup right now. Um, so you're crushing 1 every two and a half days yeah because it's it's usually 5 I think it's 5 servings of three fourths cup I think

02:58.48

christophknoll

Ah, essentially man. Yeah.

03:05.43

christophknoll

Yep.

03:06.30

Paul Garny

And you're crushing 2 servings so that'll be two and a half days that's wild Greek Yogurt tastes so good though when you add stuff to it I it so when I'm not a fan of it. But if you add some sweetener or something to it.

03:08.77

christophknoll

Yeah.

03:15.00

christophknoll

Yeah I was dying when my coach put me on it. But then I asked if I could blend it and he was like yeah so I said absolutely and so now I love it.

03:22.67

Paul Garny

Yeah I asked my coach. Um, you know if there's anything good. Add because I was like oh it tastes terrible and then I feel like he got to he kind of got insulted and I was like no I don't mean it tastes terrible. It's like that's a bad vertage I was like I don't like it plain.

03:36.40

christophknoll

Yeah.

03:38.20

Paul Garny

Is there anything you think I could add to it and he's just like oh add Stevie and cinnamon and I'm like okay I could do that so I just added some equal because I didn't have any cinnamon and and out being really good because that's really all it is. It's it just tastes like regular yogurt just not sweet at all. Ah, so once you add the sweetener. It's like oh it's just like regular yogurt. Um. But when you get that flavored stuff from oiko so whatever. It's pretty good. There's not There's no sweeten or anything in it I don't think.

03:57.39

christophknoll

Well just it's just tough because we avoid those sugar content so much and there's just so few flavored options that aren't like nuking your sugar levels for the day.

04:04.12

Paul Garny

Yeah, yeah.

04:12.11

Paul Garny

Yeah, yeah, it's tough I mean it's you know I the amount of stuff that I've had to figure out to like just get by that like no sugar and no sweet like ah well so artificial sweeteners fine but like no natural sweeteners and stuff like that is ridiculous. Um. Like natural sweetness isn't like sugar or anything that adds calories. Um, it's hard like I have to buy like the zero sugar everything 0 calorie everything? um I did buy circle so you guys saw my last episode this circle bottle This things fucking awesome! Get a circle bottle if you can um. And then just like having to buy like is just seasonings too like seasonings and sauces. They're all low calorie.. That's also hard to buy so that's difficult.

04:51.24

christophknoll

My seasoning is just salt and pepper. That's all I use now.

04:57.90

Paul Garny

I hop back and forth I buy basically I look at seasonings all the time whenever I go to the store to see if there's anything new and as long as it doesn't have like sugar in it. It's probably zero calories and it's also per usually it's per quarter teaspoon. So. It's usually not much seasoning in it. Um, as far as like the serving goes. You got to be careful of that because you' be like oh five calories per serving that's not bad, but it's like dude the serving is like half a teaspoon on that thing and you're spinkling like two teaspoons on or two tablespoons on there like there's a shit ton of calories so you got to be careful of that. It's it's annoying when seasons just put a shit ton of sugar in it.

05:21.27

christophknoll

Fit.

05:33.66

Paul Garny

And it also sucks too because my favorite barbecue sauce is um, stubs sticky Sweet. It's just extremely sweet barbecue sauce and it tastes so good. But it's just pack full of sugar. So it's like I can't have that shit now but sweet baby Rays makes the zero sugar barbecue sauce. That's pretty good I like there zero sugar stuff.

05:36.93

christophknoll

In.

05:52.84

Paul Garny

Pretty good.

05:54.49

christophknoll

I'm just so thankful that hot sauces are allowed because ah I'm a fiend for that stuff like I have a store that I get stuff shipped to me to or from and um I get all the crazy stuff like the.

05:55.68

Paul Garny

Yes.

06:08.74

christophknoll

The anal blaster 6000 like that's one of my favorites like there's they come up with all the wild names and it's just such goofy stuff.

06:17.20

Paul Garny

Yeah I just buy mine from the local store and I try different ones. Um I have a habaner one right now that's pretty good. It's sweet I think it's mixed little with like a little bit of pineapple juice to make it sweet. Um, and then I got one from Target That's pretty good. It's garlic and aleppo pepper. That one pretty good because it add a little bit of garlic taste to it. That's my problem with hot sauces which we've talked about is that it's never for me, it's It's never the hotness that bothers me, it's the flavor like they so many hot sauces rely on just being hot rather than having a good flavor.

06:49.56

christophknoll

The hot The hotness is the flavor. Ah my my go to is literally just a crushed Carolina Reaper There's nothing else to it.

06:51.14

Paul Garny

No I don't want just hotness I Want good flavor. It needs to taste good.

07:00.28

Paul Garny

No, the not just pain like like hotness adds a zing to it that I like but it also needs to taste good like that's why I don't like Tabasco sauce like the hotness is fine but I just taste terrible like it's just not a good tasting sauce same with like um. What's it called? Ah, right? right? hot or whatever bit wait. There's another one I forget this although is a very very popular one you could find in grocery stores. It's a big but you can buy in big bottles. Forget what it's Called. Um, yeah yeah, yeah, yes, that one that stuff doesn't taste good either. So It's like.

07:28.83

christophknoll

Frank Franks Red heart though the wings of yeah yeah, and that's just not even spicy.

07:37.39

Paul Garny

I don't know I do love? Yeah, exactly it just doesn't taste good. Um I do love chilula though. Chilula is really really good. It tastes phenomenal iss not spicy worthy at all. But it's it's still tastes good. Um, got to find our way around it.

07:51.00

christophknoll

Jalula is also Jalula is also good because you can pick up like in every grocery store they have like the 4 different options which is great like vegetable specific ones like that. They they do a really good job marketing. So that's why consumer wise and like.

07:56.62

Paul Garny

Yeah, yeah.

08:02.35

Paul Garny

Yeah, yeah.

08:07.38

christophknoll

It's in every store like that's like the goat. It's like a staple like every restaurant you go to is probably serving you Chalula hot sauce if you ask for it.

08:14.27

Paul Garny

Yeah I mean it's good. It tastes good and I'm not upset about it. You know it's just a lot of them just don't taste good and like I said that's my biggest problem with it and you know it's hard to find so that tastes good that doesn't affect the plan you know because you know we have to.

08:18.40

christophknoll

Yeah.

08:30.93

Paul Garny

Eat the same thing every single day and I mean I wish I had your food dude like I see your food I'm like fuck like that sounds so good. But you know my my meals consist of like eggs egg whites ah chicken rice I have soloin every day I get um carny picata. Which then I put on the pan and it melts a lot of the fat off of it and then I scoop that out and I put I have that with potatoes. So it's like I just put some garlic salt um, a little bit of onion powder and some pepper in that and then I call it a day and it's pretty easy to like kind of measure out because it's like um. Kind of like shredded steaks. So it's like in small balls kind of like you'd it'd be really good for tacos. Um, like you'd use stuff like that for tacos but it's still a steak so it's like figuring out like how to enjoy your meals is also difficult which we've talked about plenty of times but it is very difficult. And when you I mean it's exciting to get a new meal plan. But then when you're on that meal plan for like more than a month. It's like all right I'm kind of ready for something new. Um, you know that variety is exciting but that's why with the new plan. The biggest things he really changed was just 10 more grams of grits before my workout and then also. Um, he added the greek yogurt and he's like I just add of the greek yogurt you can have some variety and I'm like fucking. Thank you like I'm tired of 4 meals of chicken every single day. So and I have 3 meals of chicken every day. Um a steak meal a greek yogurt meal and then in the morning. It's just eggs at Ezekiel Bread so

10:01.63

Paul Garny

It's a good mix. It's a good mix.

10:04.38

christophknoll

Yeah, and I think that almost somewhat segues into our topic for the day because when I'm on my meal planned right now I'm allowed like variance in terms of like I if I need to take a cheap meal or even a whole cheat day. Ah.

10:08.20

Paul Garny

Yeah.

10:19.88

christophknoll

Different points I'm able to do that right now like the example I'm going to spit out there is that this past week I had a pipe burst here in my apartment and it flooded and the whole building flooded so I just couldn't use my kitchen for two days

10:20.79

Paul Garny

Yeah, yeah.

10:37.30

christophknoll

And I texted my coach and I was like hey man like I can absolutely go get like some options that stay within the plan but that's not going to happen for the whole day because it's just not sustainable and he was like Yeah. You're going through a shit Time. You do what you have to do just make sure you get to like the calorie count because right now we're just focusing on sizing up and whatnot so I hit like I try and do it as clear as I can so I do like a subways option. Um.

10:55.80

Paul Garny

Um, yeah.

11:05.49

christophknoll

If I'm gonna do burgers I do like 5 guys just because of how dense their food is um, but that was kind of allowed to me because my coach realized that I was in a stressful situation. Um, and that's kind of what or that is what we're gonna be kind of covering today with today's episode um basically

11:07.65

Paul Garny

Okay.

11:14.52

Paul Garny

Yeah, yeah.

11:24.86

christophknoll

We're gonna be talking about stress as it affects the body and also stress as it affects within our workout plans because obviously you know Paul and I our workout Dee like just we're we're in there too much and we work out all the time and we.

11:31.77

Paul Garny

Yeah, yeah.

11:43.85

christophknoll

Got affected like we are humans too and that's what I think a lot of people don't really realize when they see and I'm not at all calling us you know figureheads in the podcast world or anything but when they see famous people. They assume that there's no, they're not human anymore and they can handle everything and.

12:01.94

Paul Garny

Um, many.

12:02.85

christophknoll

Word and again not saying we're at all famous. We're not but um to all our international listeners out there. They're like no there there are favorites um, but we get affected by stuff too and that's where we want to kind of take the conversation today just because.

12:07.21

Paul Garny

Um, since I.

12:10.65

Paul Garny

Mr. Speaker.

12:21.36

Paul Garny

Um.

12:22.38

christophknoll

As we get over the end of the kind of seasonal depression hump as you know spring is right around the corner. Um, luckily Paul doesn't have to deal with it as bad as I do up here because Paul Paul gets on all the time. Ah, but I'm I actively.

12:34.18

Paul Garny

That's why I left. Yeah.

12:40.18

christophknoll

See snow outside like we're in a oh that's a zoah. Nice nice choice. Oh man and yes, um, but with seasonal.

12:43.16

Paul Garny

No, this is a red con One Zoah is very good though. Zoah is very good, very slept on.

12:54.38

christophknoll

Like the seasonal ah or sorry the time of seasonal depression which is generally the winter months just because of how dark it gets and how little sunlight um, people tend to have a lot rougher of times and that affects their daily lives it affects their workouts if they're working out and. That's kind of where we want to take this today. So like I was saying earlier like with my apartment everything flooded I was in the ringer of like I was going through the ringer in terms of how I was being affected because I couldn't even sleep really properly in my apartment anymore. So I had to figure out alternatives and. Right? away it affected my meal my meal plan and for you guys who have listened you know how sacred the meal plan is to Paul and I like it in terms of our gains like meal comes first workout comes second and.

13:38.48

Paul Garny

The.

13:47.89

christophknoll

For that to be affected that takes a big toll on me and I wasn't able to you know feel the same energy levels because that's the purpose of a meal plan like you know consistently how you're going to feel throughout the day. Um, especially when you get your meals timed up and everything and so you take that factor out. And you're so you're just naturally going to feel different even if it's not your energy levels. You just feel different because something is off and that's kind of how I was and I I remember that week I went in for a leg day. Um from my plan and. I got 3 hree quarters of the way through the through the workout and I just had to stop I full stop. Normally I do card you afterwards do I to everything out and I text my coach and I was like hey man I just cannot do that like I cannot finish this lift I'm I was at the point of falling asleep too because i.

14:33.70

Paul Garny

Um, yeah.

14:46.31

christophknoll

Was it sleeping at the time. Um and all of that leads to stress and our bodies can handle some stress but extended periods of stress is a no-go and high amounts of stress is a no-go so in terms of workouts. Ah.

14:57.96

Paul Garny

Yes.

15:03.43

christophknoll

They just actively get affected. Some people are able to you know harness stress and use that as something they use in the gym and actually push themselves harder which I can see it but in this situation it just did not work for me and. I'm glad that my coach was as open about it as he was and helping me out and that's when he also sent me the first time he's ever complimented my physique he sent that and ah that was that was a big hype moment for me. He just said you're because I texted him saying ah.

15:21.76

Paul Garny

And.

15:31.32

Paul Garny

Um, what did he say.

15:37.95

christophknoll

I Don't feel like I'm doing this like this basically just downing myself the whole way through and he said you're actually doing really well and that was that little bit right? There was like all right? Let's refocus and ah overall it just that whole situation just crushed my mental.

15:43.58

Paul Garny

Are here.

15:55.37

christophknoll

And the mental is a big part of what we use in the gym. So.

15:59.81

Paul Garny

What? um I wanted to ask you this so you're on the second floor. How did like how did the pipe burst affect you was it in your kitchen that the pipe burst happened.

16:07.36

christophknoll

Yeah, so normally I'll set my dishwasher before I leave for the day. Um, like if I have a load of dishes that it need done and it was right after a well regular temperature I think negative 7 wind chill negative thirty I think um.

16:11.64

Paul Garny

Um, okay yeah.

16:22.61

Paul Garny

Yeah, yeah, those does a rough weekend.

16:25.24

christophknoll

And yeah and I just said it I went to go I think I went back to my parents place in a couple towns over to do some laundry and then on the way back I got a text from the people living beneath me saying hey our apartment is completely flooded. You don't even want to see the basement. Get back here when you can and I was like.

16:43.12

Paul Garny

Shit.

16:44.95

christophknoll

Ah, shit and it was It was the line from the water main to the dishwasher and that just hit the floor. My kitchen floor is lionium so it just slid right? off that and just pooled right in the center. There's a spot in like the center of my apartment that is just like dipped in and I can.

16:48.79

Paul Garny

Now.

17:04.28

christophknoll

I I think the floorboards might have to be replaced because of just how structurally imbalanced it is right now.

17:08.78

Paul Garny

Yeah, and is from what I could tell is relatively older construction for that building I mean that's most of Massachusetts I mean everything is fucking old. So the most likely they're going to have to replace it. What did your? yeah I'm assuming you have like a landlord right? Okay, what did they do.

17:23.89

christophknoll

Yep, Ah, he's He's not the best. Ah so to explain the situation more I had a maintenance guy come In. And he's actively sawing off a pipe turns to me and goes hey man I'm actually a carpenter but don't Worry. We're going to figure this out. So So I'm ah I'm ah I'm in a a bit of a lower lower income lower class Area. So I don't expect to have.

17:40.36

Paul Garny

So nice sick.

17:51.43

christophknoll

Top tier guys. But I hope to at least have the guy in the field. He's marketing with yeah.

17:52.15

Paul Garny

At least a plumber. Yeah, that's like that's like having like somebody in heart surgery and they're like don't worry if you fine I'm a dentist I know what I'm doing. It's like I don't know if I want you working on my heart then dude like yeah yeah.

18:03.70

christophknoll

No, it's It's a dude who's like don't worry I've watched Gray's anatomy I'm good.

18:10.53

Paul Garny

Yeah I've watched plenty of grays we I know what I'm doing here now. Sorry I got this. Don't worry.

18:18.16

christophknoll

Um, yeah, so actually the weekend that happened my landlord was on vacation in Maine so he didn't get back until two days later and ah yeah, so.

18:22.85

Paul Garny

I mean god.

18:28.45

christophknoll

I got a text I was at work and it was the manager site manager and she was like hey ah so and-s so my landlord's coming by and when I got back that day because I couldn't be there. He had moved all my furniture to 1 corner of the room and I had locked my kitties in my bedroom for all the days prior just because they can't be out.

18:34.61

Paul Garny

The.

18:46.67

Paul Garny

You know.

18:48.36

christophknoll

Um, and he had taken my first he turned on the overhead fan in my bathroom and just left that running just to get air circulating. Um and then he took I have a small little circle fan that I use at my bedroom just ah because I sleep with air moving.

18:57.15

Paul Garny

Okay.

19:07.38

christophknoll

And he had just put it on the ground and aimed it at the the spot where ah, the water had been but but it's a tiny fan.

19:11.10

Paul Garny

Trying to dry it out a little bit. Yeah, it's not going to do much I mean maybe a marginal at best. But that's wild.

19:20.75

christophknoll

Yep, so more or less nothing got done. Um I think he did clean it a little bit because I don't see the mold building up anymore. Um, so I think that was at least taken care of. But there's an act it like the.

19:31.32

Paul Garny

Ah.

19:36.43

christophknoll

The lady who lives in the basement 2 floors beneath me. She had me come down and there's just a hole in her ceiling. So of course I got stressed because that's my apartment but also because I feel responsible for the people that live underneath me and.

19:40.20

Paul Garny

Yeah, that's wild.

19:53.28

Paul Garny

Yep.

19:54.50

christophknoll

That just all built up into my I mean I I was sleeping in until like 5 minutes before I had to be at work and I was just flying out of bed and rushing out to get to work and I stopped eating for those two days to the plan I I mean granted I didn't have a kitchen but you know I was eating whatever and then my lips.

20:11.89

Paul Garny

Um, even yeah.

20:13.74

christophknoll

Just suffered for those stretch of like 2 3 days I mean my lift two days ago was baller I crushed it. But um, we're back in it now. But as a whole it was like all right this situation really messed with me.

20:19.72

Paul Garny

Um, yeah.

20:25.82

Paul Garny

Yeah, yeah I don't blame you that is that is a tough situation to be in I don't blame you.

20:31.44

christophknoll

Yeah, and like I said there's people who can channel stress and use it as like another motivator in the gym. Um I know the the super common one is when someone gets heartbroken. The the meme is like the the.

20:46.27

Paul Garny

Um.

20:47.27

christophknoll

Baggie hoodie over headphones and you just don't talk to them. It's like trend rage. Um, and I've I've personally used that as a motivator before as well. Um, but this situation was completely different which just continues to show me that were just such interesting creatures of.

20:51.94

Paul Garny

Um.

21:05.17

Paul Garny

Um, we're just human, we're human. Yeah yeah.

21:06.98

christophknoll

Like got yeah our minds are are ah whacked out that different things affect us and it's it's like I was surprised that I couldn't even do my cardio because Cardio is something I do absentmindedly I just stare like around the gym.

21:22.44

Paul Garny

Um, yeah.

21:24.26

christophknoll

That's probably a time when some Tiktok girl could probably catch me on a video or something like that. Um, ah, but that's what I mean and and I don't even notice I'm doing it like when I'm doing cardio I'm just kind of like I'm full like.

21:27.94

Paul Garny

Especially nowadays, all you got to do is look at him for half a second and be like I got John Camera you motherfucker you peeping Tom yeah.

21:43.38

christophknoll

And I like I lose a chromosome when I'm doing cardio like I'm just staring around.

21:44.61

Paul Garny

I Just read I just read and I try to forget that I'm doing cardio as much as I can I hate cardio so much.

21:51.96

christophknoll

Yeah, ah, but yeah, that's ah, that's kind of my most recent exposure to the stress situation. So I don't know if you have a situation that you've had similar because actually I'm going to put put one on you your wedding. Obviously was a happy moment but building up to it no way in hell you didn't have stress so what was your workouts looking like that week or two week leading up to it obviously before the boy got there.

22:18.62

Paul Garny

Um I was more stressed leading up to like having to pay off everything in time. So it wasn't even the wedding once everything was paid off all my stress lifted off my body I was good. So.

22:26.30

christophknoll

D.

22:33.77

Paul Garny

It really wasn't that bad the week prior I mean I got nervous during it. But obviously that's not going to affect my workouts or anything. Um, but like yeah, what's that.

22:43.65

christophknoll

Ah, all ah false We we did a bicep pump right? before you walked out there so that is false it did affect it. Ah.

22:47.90

Paul Garny

Okay, fair, but um, like it. It was more the stress of just paying everything off paying off to photographers and stuff like that and you know and then on top of that at the time you know I I just started my new job and I wasn't really bringing in much commission. So my. Overall money that I was bringing in was less than what I used to be bringing in so you know that was tough um because I was living differently financially not like night and day but enough to be like I don't really have much income to put towards the wedding right now. But we already committed to everything so it's like I had to do like tons of doordash and uber eats and try to cut corners when it comes to food and training and stuff. Um, you know I canceled a gym membership because of it and even though that's not a lot of money. It's twenty five bucks a month you know twenty five bucks a month still adds up over time. Um, and I didn't necessarily need 2 gym memberships. So um, you know it's just you got to? There's just different priorities you have in life and um, you know I prioritize my wedding at the time and we did also prioritize the wedding for bodybuilding as well. If we didn't have the wedding at the time we did I could have competed by now. Um, but it just you know I gave my body the rest it needed. Um, after being stressed so much from different. You know, ah compounds that I was taking that my body didn't respond too well and stuff like that. So and from training so you know I took a week and gained like £10 or whatever and then.

24:19.10

Paul Garny

You know wasn't training it all during that week and just came back and just crushed it. So um, you know it's leading up to just paying everything off was more of the stress for me and then also a lot of the stress like believe it or not a lot of stress was after the wedding. Um, you know. With the holidays coming up and then after that was her her birthday which just happened and then as valentine's day like it was like nonstop for like three four months and at the same time you know I wasn't making what I what I was making um, so for those that don't know I'm in sales and marketing. And a lot of the structure of what you make is commission. Um, obviously you want more salary ah with whatever position you have. But when I took that job. Ah, my salary was around 45 k and ah my ote which is on Target earnings. So if I hit my sales quota I make 130 k that's why I took to commit the the salary cut because I took a $5000 salary cut because I could make more than double what I was making um but the position that I was in the money was my job was essentially working with partners who resell our services so at the time I didn't have enough partners to be bringing in that money. And it's not like I can go sell the products because I really couldn't that wasn't my job so my job relied on other people selling stuff for me and they weren't doing their job doing that so I wasn't bringing this money. Um, so I was really not really making any commission at all to be honest, you know, maybe twenty bucks here and there it wasn't much.

25:47.75

Paul Garny

So I had to do doorda during lunch and then um, especially leading up to the wedding I had to do ah like uber like uber eats and uber before the gym I would eat. Go do like an hour of uber and then go lyft. Um and like that shit was really what added up. Um and then like after the wedding I had to save up for a flight to go home to Massachusetts for the holidays. And then all of a sudden we had the holidays down here and not to mention how to buy gifts and everything so it's like it all adds up and um I know people say oh you don't don't focus on the presence for Christmas and stuff. But it's like I want to get people something and when you get something for everybody. It adds up real fast. Um, so that's what was stressing for me and um. That was also the time that I think it was December yeah, it was like middle of December where I just like talked to my coach and I'm like dude I think we talked about this before but I was like dude I just I like I feel like I'm not making any progress I mean I'm killing myself on keto and I feel like I'm just not dropping the weight. And you know I'm just feeling like shit all the time because of keto and you know I have no energy in the gym I'm losing strength and it's just like I don't know what I'm doing. He's just like you know let's just trust the process. We'll figure it out. Well we get some blood work done because you're not making progress on keto and he's like I've never seen this before so um, something that. Want to mention too is that not only will your mind affect how you're feeling. Emotionally it also affects you drastically hormonally to your mind plays such a role on your hormones and it's been studied time and time again. Um watch Andrew Huberman and watch more plates more dates I'll always preach them phenomenal.

27:22.34

Paul Garny

Andocrinologist that Andrew Huberman is a lot of his stuff I mean some of his stuff is kind of here like kind of back and forth when it comes to bodybuilding but for just overall life. He's great to listen to um more plates more dates has the bodybuilding focus and when you have stress and you're kind of feeling negative about yourself. It literally affects everything. So um, one thing you wanted to mention today I'll go into more about why I'm stressing out right now specifically the past couple weeks. But it's actually a good time. We talked about this because I'm going through something very similar to what you were going through. So um, something to mention too is that when I got my blood work done towards the end of December. I think it was like end of December beginning January a lot of the reason I wasn't making any progress come to find out. Um, obviously my my cholesterol is kind of a little off It's always a little off just outside the range for everything but is my prolactin buildup prolactin um is primarily a essentially a hormone that's. Primarily in women it helps with you know, ah, especially pregnancies they they produce a lot more of it during pregnancy but men build prolactin just naturally we're so supposed to have prolactin just like how we're supposed to have estrogen you know it's one of those hormones we just have to have but prolactin affects everything and people don't talk about prolactin at all. Um, just like estrogen affects everything testosterone affects everything so prolacting my prolactin was significantly higher than it's supposed to be It's supposed to be between like 10 to 15 nanograms per deci liter mine was like just over 20 which is a lot and what prolactin is going to do is.

28:54.85

Paul Garny

If you have very high prolactin as a male. What's going to happen is you're going to put on more fat you're going to if you have gyo issues like I do I'm going to be transparent I have gyo issues. That's my main side effect when it comes to anything I take it's just guy know I have to keep it under control with Ais and all of that it really. Ah, proactant proactin if your estrogen is low. Prolactine is still going to affect your gyno. So it's going to be sensitive. It's going to build that gland up. Um, and then also at the same time's going to keep your fat on and if you're really high and prolactin you actually start to lactate as a man you start to lactate obviously I never got to that point you know thank god yeah I would never got to that point. But.

29:28.68

christophknoll

Ubes.

29:32.14

Paul Garny

You know I'm going to be fixing the prolactin issue with this week coming up and I'm very excited about it because I think that that was the whole reason why I wasn't making any progress is because my proactive was keep my fat on it was hurt my gyno was hurt my you know my mental health it was affecting me in the gym. So like. Just getting a basic full like not basic but like a full panel like a full hormone panel when you feel like you're not making any progress in the gym. Especially if you're on Trt Or Anabolics can tell you everything you need to know so that's what happened there? Ah so prolactin is the reason why I wasn't making any new progress and we determined that and you know, um, something not. If you're if you know someone who's ever been on deca or tre they can tell you all about prolactin because there's a supplement called cabragole and what cabragoline is Goingnna do is gonna lower your prolactin that's gonna be taken next week Cabrigole um lowers your prodlactin and is gonna help with you know, shedding fat. Keeping your guide on control everything like that right? It's essentially the supplement. That's it's the it's the medicine those built to help fight it? Um, so trend and deca ah affect your proactin heavily. So when you're on trend especially trend. You need to be taken. You typically need to be taking cabbra goinging with it on deca. If you know anything about Deca which is um I I always forget the full name for it. Um, um, I'm googling it right now. I always forget the full name for it. Um, but deca has this term. It's called Deca Dick it's kind of like whiskey Dick you have a very hard time getting it up.

31:02.30

Paul Garny

And you have a very hard time um, having sex. So um, decca dorabolan is or naroone decano wait. Whatever you want to call it. Um, so naroone decanuate um is is the official official name for it's an anabolic steroid so deca you get deca dick and it's because. Raises your prolactin which will affect your sex drive. Um, so for me, my libido's had ah never been a problem really? but ah, it's the fat and it's the it's the guy note that the prolactin is affecting and Andrew Huberman did talk about that on the Joe Rogan podcast he talked about how studies have been done. For a lot of men especially on trt where the issue isn't actually estrogen that's affecting. Ah you know their their sex drive their fat their gyno all of that. It's actually the prolactin and it's a very very underutilized hormone when it comes to ah like monitoring it. So you need to really be monitoring. You're proactin so I wanted to say that at least because if you are going through something right now and you feel like you're not making new progress. You're putting on fat. Whatever it is get a get a blood check. It might not be prolactin, but it could be. We never know. That's why you get the blood check. We don't know what it is um so get that checked. But. To lead into what we were saying again was um, two weeks ago Monday the thirtieth or thirty first whatever it was um I got laid off for my job. Um, they laid off a big big portion of the the department that I was in um, some of the biggest players and even you know somebody like me who.

32:33.47

Paul Garny

Was bringing in plenty of deals that week even I mean I had so many deals coming in for the company like they lost a lot of money. Um, so they laid off a lot of people so that's the reason why I'm stressing out right now is because you know I there's a severance pain everything when it comes to like being laid off. But. You never know when your next paycheck is going to come in essentially from an actual job so that's very stressful and you know having to apply to all these different places having all these different phone calls and you know at the level that I'm at when it comes to sales. You got like 3 4 interview steps. To go through. You know you got like the introductory call. You got the sales manager you got like the director and then you got like sometimes the Ceo you got the Vp of sales you got all these different guys who have to approve you because they're going to be paying you ideally like the commission checks I'm looking at are going to be in the 6 figure Mark but you need to earn that obviously. But. If they're going to pay you 6 figures. They're going to want to know that you're worth it. So it takes a long process I mean from start to finish applying to a job and actually starting usually takes like a month so it's very stressful trying to get through that you know settleance pay and everything regardless but also just make it sure you can pay your rent. You could pay. You can buy your food stuff like that. So um I was you know with with this position at least you're I'm fortunate enough to be able to get a severance pay um because if I didn't get severance I would be screwed. Um, so I'm very I'm happy at least about this severance. But I wish I would just have my job obviously but it is very stressful and it has been affecting me in the gym.

33:54.56

christophknoll

And.

34:02.79

Paul Garny

Um, more so that my schedule is all kind of whack right now because of like different interviews and phone calls and all of that and trying to do uber and doordash to bring in some extra money so that can make rent next month um so it is it is ah stressful. That's for sure and you know when you when you have stress and you have negative thoughts. It's going to affect you in every single way. Ah, so you know definitely try your best to make sure your mental health is there and stop with this whole like or I'm never going to fail in the gym and I have to go regardless and it's like your mental health is way more important than your physical health and your physical well-being and if you know I have I had this a couple weeks ago I cut out a movement from my leg day because I was just host. Was just like man I'm my body's toast I'm mentally toast. This is the the Thursday after I got laid off you know I was supplying everywhere to get all these emails I just wasn't focused and I was just like you know what? I'm not doing in myself any favors by lifting right now. So I'm just going to finish up this movement and just head out. Um, you know. I think going and lifting is better than not doing it at all. But it's okay to be like I'm not going to get the best workout today or I'm not going to finish this workout It's not the best I've had and um I'm just going to call it after this like it's okay to do that. You know it's it's there's this whole gunho mentality within the fitness industry right now and it's. That's not how it should be. You need to focus on your mental health and you know it could be our outlet. You know it is a lot of the time our outlet it is where we relieve a lot of our stress. But if your stress is not like producing good results in the gym and is not proactively helping you than just.

35:36.59

Paul Garny

Just don't even bother with it. Just just go do what makes you happy you know after that light day I called it I came home I had to make those phone calls I scheduled them. But besides that I just played a little bit of video games by myself and just kind of escaped reality for a bit and that's sometimes all you need you know. Um, so I've been trying to play some more video games recently because I just need to escape reality for a little while and you know the gym keeps me in reality because I'm so focused on my workout and I'm so focused on improving myself for the future. All I can think about is reality. So Sometimes you just need that little escape and it's okay, don't don't be upset that you didn't have a good workout. So. Just wanted to at least express that.

36:12.32

christophknoll

Yeah, and I think another thing that you brought up. There is really cool or not cool, but a part that was really important to bring up is that the workouts do not need to intensify or increase when you're in a so situation like this. Um.

36:14.32

Paul Garny

You.

36:29.50

christophknoll

Like for example, I've been my my workout plan is two days on one day off two days on one day off and then it repeats so it's a so it's a six day cycle and so ah, you did I mean it overlaps because you're not doing things the same day and whatnot. Um and i.

36:34.21

Paul Garny

You.

36:48.38

christophknoll

These past two weeks have been doing 1 on 1 off 1 on 1 off 1 on one off just because that's how I'm able to properly get my workouts in like at the end of the day. What coach wants to see out of me is like my consistency in. My workouts and if I can't bring that consistency and that intensity that I'm supposed to be doing I might as well fit in another rest day recharge and get ready for the next day and that is if you listen to me from the beginning of the podcast and now that's not how I would have answered that question you know four months ago

37:15.60

Paul Garny

I.

37:26.30

christophknoll

This is because back then I was doing seven days a week and anytime shit hit the fan I was in the gym more and that's kind of the maturing around the gym life is that is noticing that even though like.

37:33.47

Paul Garny

Um, anyway.

37:42.11

christophknoll

Paul and I use it as iron therapy like it's it's our place of of sanctity and like serenity. But even with something like that you can't be in there if you know you're not going to be producing the same results that you want to be seeing like sure you can go in and even though we both hate cardio like if I was in a. Bad situation and knew that I couldn't really lift I would go in and do like an hour of cardio just to like but take myself out of the mental state is I go completely stupid when I'm doing cardio like I'm just sitting there and just completely spaced out so that kind of stuff is.

38:07.19

Paul Garny

Um, yeah.

38:13.78

Paul Garny

Yeah.

38:19.87

christophknoll

Ah, helpful way to use the gym but it's important to realize that some days. It's just not there and when you can't complete a workout like Paul and I both said about our situations like that is your kind of like sign. It's like all right man you need to take more time to focus on you.

38:25.68

Paul Garny

Um.

38:38.45

christophknoll

And yeah, the gym is focusing about you but you need to do it in a much less strenuous way. Um, and that's you know that's maturity. Not everybody has that and that's that's something you have to kind of build towards and stressful situations as you don't want them to happen to you but they're inevitable. Um, there's. <unk>s no person who lives a true stress-free life like even the even the buddhist monks I bet have stress about something like there's there's always going to be a stress factor and you need to be able to recognize that. And that's that's a big part of what we're talking about like just the recognizing aspect. Um like paul recently got laid off like you just said and I recently submitted my resignation which in theory was going to go over very well because I've got a great thing lined up. And I've got a supportful group of people around me and the day I submitted. It was the worst day of my entire career this was yesterday the worst day of my entire career because people made me feel like shit and all of that and ah that right there I just i. I planned on taking a workout that day I just halfway through the day said I'm taking a rest date like I am not going able to do anything in the gym today because granted I had I also coach basketball after school and so because I teach um.

39:56.89

Paul Garny

Um, yeah, yeah, yeah.

40:09.38

christophknoll

And that helped me take ah take me out of my zone a little bit but even on the bus ride home from the away game I started crashing again because of everything that went on so I was like all right we are going home. We're going to and what ended up happening is I had a little.

40:16.35

Paul Garny

I.

40:25.63

christophknoll

I have my own belief system that everything happens for a very particular reason and right when I was on my way home I had a group of buds say let's go play some war zone go in proximity chat and be toxic and that's exactly what I needed to do and so that was what I needed to do in in place of the workout.

40:36.78

Paul Garny

That.

40:45.13

christophknoll

And that is kind of something that I know I wouldn't have done months ago and I know it's something that a lot of my friends that I lived with wouldn't do because we're oh like we're what Paul mentioned that gungho mindset like about percent was me um and a lot of the people I work out with or see at the gym are like that.

40:58.35

Paul Garny

Um, yeah.

41:04.79

christophknoll

And being able to recognize that and being able to take a step and just say all right I'm not okay, the gym is not going to help me be okay, let's just go home and you know chill like all and I both utilize video games I've got a couple kitties here that I utilize as well. Paul's got his dogs like there. There's.

41:15.60

Paul Garny

Yeah.

41:21.70

Paul Garny

I got books too and.

41:24.34

christophknoll

You Yeah, there's things that you do in your regular life that aren't the gym that are your like additional like helpers and that's what you kind of have to recognize.

41:34.10

Paul Garny

Yeah, um, something to add on that you minor me I could think of who it was but I remembered it so one of my old coworkers at a previous job that got laid off from fucking hate tech industry because there's so many layoffs um previous job I got laid off from this is back in like. This is a few months ago I'd have to take a look um, he just popped to my head randomly one day I was just like wonder how he's doing because him and I were kind of like coworker buddies. Um, you know we didn't like chat a lot. He lived in Louisiana I lived here in Charlotte so it's not like I saw him but you know as far as like the way we saw the job. Um, it. You know we were in similar boat and ah basically I texted almost like hey man, how's everything going I hope you're doing good and um, you know hope you find a good job or hope everything's good for you because I think on top of him. Um getting you know, getting kind of laid off like I did. He also went through a situation with his family and I was like man I just hope your everything's good and um, you know I was just thinking about you and um, hope you got through it. Okay and got a new position and got a new place in life and hopefully you're okay and he's like um, he's like yo I can't. Express how important that text was he's like because I've been in such a slump lately and he's like I'm going to use that text as a sign um to kind of get back in the gym and start working on myself and it's getting emotional just thinking about it because it's like you never know like.

43:06.15

Paul Garny

When you can affect someone's life like that and like you know that's something that I've always strive to do is was you know to like sometimes I'll text a group chat I'll text you I mean I'll be like yo just so you guys know I love you guys and appreciate guys all the time. Um. And I'm always here for you guys like it's just ah like just a simple text or just a simple phone call can really change the way somebody's feeling um and that's what happened to you you know, just that wars on texture just like this is exactly what I need right now and it just you know like I believe in something similar to you. It's just. When when things are supposed to be in your life when something's supposed to happen. It will happen and I believe that with so many different things and when you're going through something tough. It's it's going to only make you tougher when you come out of it. But. Sometimes in the middle of it. There's going to be some grace. You know there's going to be some sort of sign. There's going to be something that you need that life is going to give you um and I believe that in so many different facets of life especially with money you know if there's like for instance, right? I was when I was going to go fly home for holidays. I was so stressed out. Um, how I'm going to afford these tickets I'm like these are there $500 tickets for me my wife to fly up there and I'm like I don't know how I'm going to afford it I was like I can't like neither of us could pay for it I'm like I don't know how we're going to buy these tickets. No shit later that day.

44:27.97

Paul Garny

Uber says hey because I had't drive I'd driven for uber for a couple months they're like hey if you come back and do 15 rides. We'll give you $500 extra and I'm like there's a fucking sign. It's a fucking universe came down and gave me a gift like it's like you never like shit like that will happen and if you just.

44:39.61

christophknoll

Yep.

44:46.35

Paul Garny

You just need to will it into existence and um, you know everybody's going to argue religion and the way you look at things. But so many different ways of looking at life are so similar. So like I say you got to put it out in the universe. That's what I say you got to put out in the universe and it will happen. You got to say it you got to will it into existence. But then somebody who's religious will say you have to pray for it. You have to ask god for help you have to ask god for it. It's essentially the same thing. You know if you really think about it. It's just different wordage so you know I'm Roman Catholic who was born Roman Catholic raised it and everything you know I believe in god and all of that. But for me I believe in more self-help and I believe more that. You can help yourself. Ah a great deal before you start relying on religion and I think that god gave us a strength to be able to help ourselves and we're human, you know we're going to go through tough times and he will be there when we need him. But for me I like to help myself as much as I can and the universe. God whatever it is will help as well if you need it? Um, so that's just something I want to mention too because it's going to happen like those signs will come to you and you will get the help that you need ah and then you'll pull out and be stronger than ever and I think that you know with. With like getting laid off my director who is who is above me he was like man I'm so sorry that happened he's like I had no idea they're going to do that He's like if anyone was going to get laid off you know I didn't think it was going to be I would never think it was you because in sales.

46:13.47

Paul Garny

You got to bring in your sales. But also there's other value you can bring to your team and I brought a lot of value to the team and ah not just sales so it was very tough having to leave that job because I loved it. But he was like look you know this sucks and I'm sorry I've been there plenty times. Everybody's been laid off everybody's been laid off before ah but he was like you know this could be a blessing in disguise and with where I'm going in my career right now and what I'm looking at for for opportunities I kind of do think it is a blessing in disguise because I think that you know I was kind of working too hard for what I was making. And it was kind of not going the direction I wanted to go in but I think that the next position knowing what I know now I'm able to apply that knowledge to gain a better position in life and you know I'm going to do everything that I can to create a better life from you my wife so that you know hopefully in a couple years time we can pop out some kids. And be financially okay and not have to worry about a thing with them. So that's my motivator right now and on top of that I also want to get a good footing in my bodybuilding career prior to having kids I want to be able to go pro before kids so that's my goal within the next couple of years is to go pro ideally this year if I could. But within the next couple years. Definitely so that that way I can start competing and actually making a little bit of money and having it at least pay for itself. That's my goal if body buildil can pay for itself. That's what I care about you know? So if I can make enough money off of ideally some sponsorshipships one day and some shows to make enough so that.

47:42.55

Paul Garny

Sponches of pay for my food pay for my coach pay for my you know hormones whatever it is my blood tests that I'm Good. So um, you know you just need to kind of look to the future sometimes and just accept that you know you might be going through a hard time but you'll get through it and sometimes there are signs that will show you, you'll get through it and um. You know, obviously resigning from a position that you loved is hard no matter what you know, no matter who it was with um, but also the people that you resigned to didn't obviously help they shouldn't have reacted the way that they did. But. Ah, either way you were going to have a hard time doing it. It's not Fun. It's not Enjoyable. It's not fun quitting something even though you're not quitting. You're moving on to something better? Um, but it's either way it's not fun, but now just try your best to just look forward to the future. Get excited for your new position. Get excited for working doing something different and I think. I'm a firm believer that change is sometimes exactly what we need and I think that that's what you're going to get with this new position.

48:40.29

christophknoll

Yeah, and you say God I think of cthulu preacher carling so you know but with his pedtacle. Um, he's just preacher carling. Ah.

48:43.21

Paul Garny

With like his like tentacle beard. Yeah you get his gigantic dumbbells like £300000 dumbbells get a pump. Yeah yeah, yeah, that's it like.

48:53.13

christophknoll

Ah, yeah, worlds is just curling worlds Ronnie Coleman who not. But.

49:02.36

Paul Garny

That's like his big his pinky toe is Ryan Coleman is pinky to squat £2000

49:03.54

christophknoll

Ah, yeah, ah.

49:09.23

christophknoll

Ah, yeah, and you know that kind of staying positive mentality is something that can be applied to workouts as well. Even if you're not stressing out because like Paul mentioned earlier and.

49:13.48

Paul Garny

No.

49:23.54

christophknoll

Ah, how he went into like a rut of like not wanting to do it anymore. We all get to those places in the gym world. Um, so like if you ever get to that spot and you're just in a workout or maybe at home or doing posing or something like that or just even taking like a like a you know snapchat selfie that. Everybody does at the end of a workout like if you're doing one of those and you're just like I don't see any change. Maybe this isn't it for me, you got to understand that we are our own biggest critics and we don't see the positive changes in ourselves until someone points it out and that's something that. You got to remember so like an example I'll give is I've always struggled with having arm size and I know Paul it's one of your you know, weak points as well that you like to work towards as well. Um, and so I never really take pride in my arms.

50:11.61

Paul Garny

Yeah.

50:19.42

christophknoll

And I I forget what it was but I posted one of my I haven't posted in a while but back when I did I posted a front double and someone commented on 1 of the side veins coming down from one of my biceps and I was like shit I didn't even look at that I didn't even see that before.

50:37.45

Paul Garny

Yeah.

50:38.73

christophknoll

And that kind of thing is something that I wouldn't have had someone else notice if I never even you know put it out there. So if you ever get into a situation where you're thinking that it's not worth it or that it's not going to be. Something that is going to help you in the future. You just got to remember where you came from. That's why I tell every new person in the gym take a picture before you even step in the gym like of like a front back inside just before you step in the gym and then a year from then 2 years from then 3 years from then take a look at it and compare and just I mean.

51:12.90

Paul Garny

Um, okay.

51:15.59

christophknoll

That in itself is going or and if you don't even notice the difference send both pictures to send to somebody send a year ago to now to somebody and they will comment on it because if you're doing what you need to do and consistently working training and eating you're going to be having changes. And that's the positive side of things we can spin on things because like we mentioned earlier, we're all human. We go through this shit so maintaining positivity is kind of the biggest thing that you have to focus on as hard as it is. It's it's easy to and on this podcast to say hey just stay positive. And in reality in the world. It's hard as shit so you have to find things that help you to stay positive. So like for example, Paul has a wife that is a great way to stay like someone will help you be positive that way. That's not a you know possible for everybody or.

51:52.13

Paul Garny

And.

52:00.14

Paul Garny

Yeah.

52:08.64

christophknoll

Not yet possible for everybody so you have to surround yourself with positive people people who will build you up when you are not in a good situation like Paul and I haven't talked in like a week or two because we're both going through the ringer right now but it took us all of like 5 minutes to get right back into it. You just have to find people and surround yourself with positive people because that's how you're going to pull yourself out of the shit.

52:32.17

Paul Garny

Yeah I mean you know you got to stay positive and I've talked about this before where negative negative thoughts will directly affect everything I mean like just having that conversation with my coach like. Just just that week of like negative thought really affected me. You know that that negative mindset. It's just your your mind is extremely powerful so you got to understand that and I think you know there's different routes. You can take There's so many avenues you can take when it comes to fixing your mental health. For me. Um I'm very opposite of a creature of habit I love change and I think that's part of the reason why I like sales and I like the gym and all of that. So when I say the gym I don't mean training because like training you got to stay as consistent as possible. Do the same thing over and over again. But like. It's the progress. It's the changes you see in the mirror is the changes you see over a grand period of time. Um, where a coach I do weekly weigh ins so I can directly ah see how I was affected over to the past week and when you have a logbook you can directly see how much weight you're lifting in comparison to the previous week um and you know there's there's there's this ah something that I firmly believe in is dopamine will directly affect everything. Um, as far as like the way you you view life and I I don't know if I mentioned it here before but early December of last year twenty twenty two I got diagnosed with add.

53:56.47

Paul Garny

Something that I apparently have had for a while and never really knew what it was but really, it's not that so it's typical eighty d it's not ad Hd. It's eighty d where for me, it's like so. When you have with what I have basically what it is is I have trouble having interest in mundane tasks as far as like I don't want to do shit if it's mundane in any way if it's not giving me dopamine I have no interest in ever doing it. Chores are extremely difficult for me to do. I hate driving half the time you know I mean it's it's just if it's not give me dopamine I don't enjoy it and that's the reason I don't enjoy it is because they don't have a baseline of dopamine to work off of that's why I got so addicted to like shit like Tiktok and Youtube and stuff like that is because it gives me those dopamine those dopamine hits that I need just to fucking survive. So that's when you work with like medication in different ways of structuring your day in order to keep that dopamine level increasing and that's something that um the reason I'm so excited for Cabrigole next week is that it's a dopamine agonist. It's going to directly affect my dopamine. My body is going to increase it so. I take a medication to help with my baseline dopamine and I can directly see what days I didn't take it because I don't want to do anything ever like I never want to go to the gym I don't want to eat I don't want to The only thing I want to do is like play video games or browse like Youtube shorts or Instagram reels or something. So um.

55:30.38

Paul Garny

You know there are things in your life that you might not realize that are affecting you until you talk to someone about it I talked to a therapist about it and they said you know, go talk talk to a doctor I think you have 80 d I think that you know this medication may help so I talked to them I start taking it and it's night and day. So for me I like change I like to feel excited about things. So. One avenue that I take to as far as like bodybuilding goes is I like to change gyms. You know, ideally like once a year I like to change what gym I'm going to so soon I want to start I'm going to change to a gym that's in Charlotte most likely um, most likely change I mean um. And I checked it out yesterday and I loved it. I hit arms and it's just it's something different. You know the equipment is just as good as the equipment I use normally different brains and stuff. But at the end of the day I'm going to get to see workout that I would anywhere else but looking at something new enjoying something new is. Enough for me to get motivated to start lifting again or to go lift. Um, so you know that's something that I use to look forward to the future and you know that variability in your meal plan for me also affects me drastically too if I have the same thing over and over again I get so tired of it and never want to eat it. You know chicken. Like I feel like half the time I eat chicken I want to fucking throw up just because I've had so much chicken for so long I'm just so tired of it and I never want if we ever go out for food or anything like that I never order chicken I always order like steak like like a lean steak or something because I never want to have chicken I have it so much even though I have steak every day.

56:45.60

christophknoll

Ship.

57:00.81

Paul Garny

I can still enjoy it. Chicken is just 3 4 times a day all the time and I'm just so tired of it. So that's why I'm so happy I got Greek yogurt in there and I look forward to Greek yogurt every day you got to have these little things that you look forward to ah that's something that I firmly believe in if you don't have something to look forward to it's going to be difficult to keep carrying on. With motivation and and discipline obviously discipline needs to be in place like that's the difference between bodybuilders and people who do lifestyle fitness or anything is the discipline. You need to say discipline. So I will always lift I will always follow my meal plan all of that but whether or not I want to do it will drastically change. How I feel about it so wanting to be able to do something or wanting to go to the gym wanting to eat that food is a very night and day difference than knowing I have to do it and I have to do this I have to do that. Not wanting to do it so that's going to affect everything and when you want to go lift and you want to push yourself in the gym. You're going to have that much better of a workout so you know it's staying motivated is difficult discipline needs to be in place no matter what? but finding your different routes of motivation is is important and I found mine and I just need to kind of follow up with it really at the end of the day so that's where I'm at.

58:14.76

christophknoll

Yeah, and when you want to be in the gym completely different animal compared to not wanting to be in the gym like not even just from a mental side but a physical side because obviously your thought process does affect how you're able to push yourself physically and.

58:21.64

Paul Garny

Um, you know.

58:34.47

christophknoll

You're just an absolute animal when you're in the gym and you actually want to be there like when I want to deadlift I don't I don't deadlift on my plan anymore. But when I was deadlifting and I actually wanted to deadlift I wouldn't even need you know half the stuff I use whether it's my straps.

58:37.50

Paul Garny

Um, then.

58:51.34

christophknoll

My belt or my or like chalking my hands or anything like I just got in there and I did my work and I actually wanted to do it and that's huge that is really huge so trying to get yourself to a point to actually want to be there and for people who aren't in the bodybuilding world. They're probably like.

58:56.56

Paul Garny

Yeah.

59:10.46

christophknoll

Or they're not probably like I know that people not in the bodybuilding world who are in fitness are like yeah this is I want to be in the gym because I'm know I'm improving myself and ah Paul and I are people who are you know in the bodybuilding world. It's a different experience because we are doing things in a very specific way.

59:27.47

Paul Garny

3

59:30.10

christophknoll

With a very specific goal in mind and it it gets so tedious like it almost like Paul was talking about how he doesn't like ah chores it almost becomes a chore sometimes because it's just the consistency behind it doing the same thing over and over again obviously like.

59:42.52

Paul Garny

Um, yeah.

59:49.44

christophknoll

Within the the workout like maybe 1 or two exercises different each time. But for the most part it is just the same thing over and over again. It's a chore. We hardly see gains on ourselves. Even though we do lots of posing and body manipulation and water cutting and stuff like that. But it's tough. It is tough to actually want to go into the gym every day and do what you know obviously Paul's much further in this than I am but it's tough to do what we do and want what we want so I want to do what we do and ah.

01:00:18.41

Paul Garny

Um, and.

01:00:24.15

christophknoll

I don't and I don't recommend that everybody goes into bodybuilding That's not at all what ah I'm saying but I'm saying that if you do you have to understand that you start to lose your love for things but you have to push through it because eventually sparks of it. Will come back like for example I.

01:00:30.83

Paul Garny

Um, give me.

01:00:39.11

Paul Garny

Yeah, yeah.

01:00:43.60

christophknoll

Used to love deadlifting like deadlifting was my absolute favorite movement. Um, and I got cut out of my plan just because my coach doesn't like how my back is structured right now and he wants to see some more gains before we go back to the full movement. So I'm doing rack bulls.

01:00:59.92

Paul Garny

What's the focus like what's you trying to grow with their thickness.

01:01:01.85

christophknoll

I was ah well the reason it was cut was because of ah some how how I was curving my back and he wants me to focus on the move like the the isolated back part part of the movement before we implement the entire movement. Um.

01:01:17.90

Paul Garny

Okay.

01:01:20.60

christophknoll

And just fix fix the structural um bendage of my back. Um, and but I am going for Width more than anything just because I don't have that you know wide sense of things but that's for you know, separate parts of the workout. But. When I started doing the rack pulls once I figured out exactly where to get like the the rack because that you want to have it placed just below the lower of your knee and I figured out how like once once I got it in that position I fell in love with it again.

01:01:45.77

Paul Garny

Yeah, yeah.

01:01:54.74

christophknoll

And that's that little spark that kept me going because my first time doing it I didn't really do the rack pulled away I probably should have and then it was immediately followed by a barbell bent over row. Um, and that I didn't activate that right either is almost um. Was almost a shoulder shrug that when I did it the first time because I wasn't angled down far enough so I kind of lost it and then I came in the week after and I got the rack pull down but not the not the bent over row yet and then finally the the.

01:02:15.52

Paul Garny

Yeah, yeah.

01:02:29.58

christophknoll

Third week that final week after that I walked in both of them and I was like I actually enjoy my back day again like I'm looking forward to these each day because you know back back has always been one of my favorites even though I struggle with it. Um, like I don't have that as strong of a back as I should.

01:02:30.65

Paul Garny

You.

01:02:39.70

Paul Garny

Um, yeah.

01:02:48.91

christophknoll

Um, so I struggle to do a lot of the movements but it's one that I love again because Dead lifting is what gave you that love? Yeah, um, yeah, and so now that I have that spark again I'm like all right cool I Know it's coming I'm ready for it unfortunately.

01:02:53.47

Paul Garny

I Love back day is so much fun. It's one of my favorites. Yeah.

01:03:07.68

christophknoll

Ah today but I'm gonna make it my tomorrow lift because that's the next day in the plan and I'm just so like you you get this excitement building again, especially when you know how stressful these past few weeks have been for Paul and I like finding a little spark that could be enough to motivate us for like.

01:03:11.38

Paul Garny

Yeah.

01:03:23.55

Paul Garny

Um, yeah, you know.

01:03:25.97

christophknoll

A week two week maybe even a month and that's the very small things so find small joy in or false ah words find small pieces of a joy. It doesn't always have to be a big hitter like wow I'm going to go talk to a girl today. No, it's got to be like something smaller than that be viistic.

01:03:44.33

Paul Garny

yeah yeah I like um, changing at movements is also exciting. That's why I do it pretty often. Um more often than I should be doing it. Ah you know you should stick to the same workouts for like 2 to three months roughly and then changing it up from there. But.

01:03:45.25

christophknoll

And ah.

01:04:01.16

Paul Garny

What I'll do is different variations of Stuff. You know every like maybe a month I'll change up the variation of whatever I'm doing. Um so instead of doing like machine flat bench I'll instead do barbell but flat bench or instead of like Barbell Incline I'll go into do like you know dumbbell Incline. You know there's There's always these little changes that I do ah to keep. Looking forward and keep staying motivated and especially when it comes to legs because I Fucking Hate leg day you need to for me at least I need to change it up pretty often to at least like not hate myself every time I go in the gym and you know so like. This last leg day I did was almost entirely different from the previous like day so instead of doing barball squats I did walking lunges and instead of doing um you know the the hoist dual-like press I did ah V Squats with the vsquat machine so it's like for me at least I change it up pretty often. Um, but I'm still kind of hitting the the key movements you know like ah like so like the V Squat you know which is Quad focus is not too far off from like a like press. It's really not.. It's a very similar motion walking lunges or just lunges in general is not too far off from a squat in a sense. The weight still on your back. You're still kind of pushing directly from your I do for my glutes So I push from my glutes instead of doing glutes from Squats. So. It's the driving factor is still very similar. Um, so I try to change it up pretty often. But.

01:05:29.28

Paul Garny

You know obviously I keep a logbook to see how much I'm I'm changing each week and like the past couple weeks I mean I posted it to my snap store. You probably saw it. Um one week I did 3 65 rack pull I got like three and a half but then the next week I got 8 and so like I know I'm progressing really fast right now and that's what's motivating me too is that I'm like okay if I got eight this week what can I do next week you know should I up the weight should I go higher because I went from three and a half reps I was expecting at least 5 but went for three and a half reps to 8 in one week so how fast am I progressing right now. Um, so that's wild too and then like every other movement on my back day was much heavier than it was before so you know keeping that motivation going is is kind of difficult sometimes but that's why bulking is exciting and then cutting is exciting in its own way because you start seeing fat coming off and it is harder to see it day after day. But if you look at the grand scheme of things. It's like wow. Okay I am really seeing it starting to come off and like right now I have visible abs even though I'm putting on weight I still have visible abs and I mean grain it also depends on lighting like that's the reality when it comes to abs is that lighting is very very key factor ah to whether or not it looks like you have Abs. So for me like. I'm looking directly in a source of light that's coming straight at me. It's harder to see them. But then if I turn just a little bit in my bathroom all of a sudden I can see all 6 of them. So it's like it just lighting does play a big factor. Um, but like that's motivating is motivating as well and um, something's going to lead into just now where was I going with that.

01:07:02.61

Paul Garny

Um, to stay motivated I'm forgetting right now. But um, it is it is difficult to stay motivated when you're not seeing any progress and sometimes you do need to trust the process. That's something my coach says all the time is trust the process because. You're like we've said a million times is a marathon on at sprint and sometimes you might not make serious progress over three months but then when you look back at what you looked like prior to the three months you're like okay shit I did make some decent progress I just feel like I wasn't seeing it every day. Um, so you got to kind of trust in that and know that. Everything's going to be fine and you know just because you know something might be off one week like if you're like waiting on protein powder and you're like oh shit I'm missing that protein powder or whatever creatine I'm missing creatine. That's a good example creatine like I don't have creatine this week I ran out but I don't I got to wait till I get paid. It's okay, it's not going to be the end of the world that you don't take creating for a week. You're not going to be affecting your body so much that you're going to be like going so a step backwards like you're going to. You're going to be fine. Um, and that's also a worry that I have with anabolics. It's like fuck I'm almost out of this and I have to order it and it's not going to come until Monday and I'm going to run out Saturday ah fuck fuck fuck. So I messaged my co and he's like dude you're fine. It's fine. 1 day off is fine like you're not It's not like you're going cold turkey you're just missing one day and you will be back on it the next day it's it's no big deal. So that's also stressful to um and it's it is it does affect you a lot. You know when you when you need to figure out.

01:08:31.67

Paul Garny

How to stay motivated and all of that. So um, it's good that you mentioned the movements because it is exciting to have different movements. Um and even different equipment and all of that. Ah and just like that's why I want to have like 10 different gym memberships because I want to be able to change it up and like even though 1 like press. And another like press might move differently I'm still working the same kind of way so that's something I need to do is change I need change in my life and I'm very different from everybody for that reason and I think that kind of comes down to the add I need change I don't like routine I don't like structure. It doesn't I don't like it I like doing different things. So. That's what keeps me motivated and I feel like if I don't like different things I feel like bodybuilding is the exact opposite of what I should be doing because it's you I be so consistent all the time but you have to look to the future and you know sometimes I'll even ask my coach like if I'm not motivated but like hey ah you know to stay motivated. Is. There. Ah, goal that we have in mind for the next month or the next three months or like when a show is coming up or something like that like what what is there? a deadline I need to hit something so like that's what I asked in December I was like after that conversation I said what's a good What's a good deadline right now and he said I want you to have visible abs by the end of December and I was like alright cool. And we hit it and now we're bulking and putting on that you know putting on some weight some good weight I mean a little bit of water but not too much and um, keeping it ah under control and it is kind of motivating sometimes but obviously I'm going through my layoff right now and that's also hard too so you got all these different facets of life that are going to affect you.

01:10:04.58

Paul Garny

And stress is just going to affect all of that you know, ah motivat is can affect all of that dopamine is going to affect all of that. My prolactin is affecting everything. Um, there are ways around it too like you can take ashragana to help with your cortisol levels which directly affects your stress levels. So like there's so much to do. So many ways. Ah affect it and to get rid of stress or to get motivated again and whatever avenue it is. That's up to you and that's kind of what we're talking about today is our avenues and you know not really much research, but at least how I do things and how you do things. So it's good that you mention the movements at least because that is a good one.

01:10:38.80

christophknoll

And on the list of the 10 gyms that Paul wants one of them is in Dubai and it's one of the big gyms. Yeah out wait sorry that's where it is ah.

01:10:39.60

Paul Garny

You know I guess be excited.

01:10:46.57

Paul Garny

Our oxygen gym as's in Kuwait Kuwait is where it's at yeah, it's oxygen gym that gym would be sick to hit least once. Um, and they also like golds gym in Venice I got to hit that one day I got I really really want to hit Bev Francis powerhouse up in Brooklyn New York

01:10:58.79

christophknoll

Yep.

01:11:03.27

Paul Garny

I really want to hit be's Francis Jim um and then the ridedcon won gym down in Fort Lauderdale that would be sick. But oh that's where I was going was um, something that I do to to motivate myself I especially with anabolics I put on a lot of hair I'm very hairy. Um I put on a lot a lot of chest hair a lot of belly hair I got back hair I got leg hair all of that. So once every couple weeks I buzz it all off and that gets me motivated because I can directly see I can directly see the differences I've made over the past couple weeks because body hair does affect how you look drastically. Um. Somebody to look at who has a lot of body hair Seth Ferosi he has a lot of body hair and his belly in his chest but then when he buzzes it off dude looks fucking next level. So it's like it's wild.

01:11:46.89

christophknoll

I thought you were about to face I thought I about to say Seth Rogen I was like we're we're in a different conversation.

01:11:52.60

Paul Garny

No, and and and and no no, no no he I think he has to but Seth Feroci Seth Roi he owns ax and sledge supplement company. Um, he is a good person to look at to see how much body hair affects you? um. Because he will have a lot of body hair and then he trims it all off and dude will just fucking get he will look shredded. It's wild. So I look forward to being able to buzz off my body hair and when I do I can see the progress that I've made you know. So um. That's what I like to do I look forward to it. That's another way for me to stay motivated.

01:12:27.45

christophknoll

Yeah, and ah, you also brought up something that I hadn't even realized um talking about the Ashwaganda um, that's something that my coach put me on immediately when the meal plan started and I hadn't realized.

01:12:37.18

Paul Garny

Yeah.

01:12:42.68

christophknoll

I mean I I knew Ashwaganha is a stress relieving um supplement as well. And um I hadn't even realized how I'm handling this entire city this entire situation the past couple weeks is a lot more mature than I probably would have handled it. You know a year ago.

01:12:59.37

Paul Garny

And.

01:13:01.36

christophknoll

And I'm not at all going to say that Ashwakonda is the sole reason for it. But it's certainly an increase it. It certainly has given me an increased ah sense of responsibility during this time because you know I'm not not going into the into the super dark depression mode every time something hits.

01:13:18.67

Paul Garny

Yeah, yeah.

01:13:20.19

christophknoll

And again not saying that' and all solely responsible for the ashtraganda that I'm in taking but it's certainly a factor being played in it So I didn't even think about that until you brought it up for.

01:13:31.82

Paul Garny

Yeah, it does it I mean for me, it wasn't night and day but it does help a little bit. Um I take it before bed. So it kind of relaxes me a little bit more before bed. Um, everybody's a little different and there is the new Ash Organda now um I got to look up what it's called it just recently kind of I think it's like k yeah k sm 66 so ashragandaksm66 is what I take right before bed. Um, it's a certain type of Ashraganda and it I mean obviously Ashraganda is going to help with stress. But. Um, it doesn't use the the leaves at all. It's only the roots of the asshwaganda plant. Um, let me see so is it km 60 ksm 66 okay.

01:14:17.24

christophknoll

That's what mine mine says. It's just the root extract I'd have to go check the bottle if I being honest.

01:14:26.97

Paul Garny

Um, so apparently so this is this is a whole website dedicated to ksm 66 ashtraghanda it took 14 years of development to get there. Um, and 24 double blind randomized placebo- controlled clinical trials. So. Double blind for those who don't know much about statistics double blind tests means that the person administering the test and the person taking the test neither of them know what they're giving so the person taking it doesn't know if it's ksm 66 or if it's regular Ashganda or if it's placebo. Um, and the person giving it to them. The pill. Doesn't know if it's km 66 regular ashphaganda or placebo. So in this case, it was randomized placebo controlled clinical trials so they had Ksm 66 and placebo um and in those trials it was proven to reduce stress stress related food cravings and enhanced quality of sleep enhanced memory and cognition. Increased endured strength and immune function and improved sexual function in both men and women and testosterone in men. So it's I mean stuff like this is not going to be like you're not going to take it all of a sudden everything's going to get better. It's it's going to help. With what's going on. It's a supplement. It's supplementing into your diet's you're gonna feel you might feel a difference taking it than when you weren't taking it so. That's what that that's something that's like that's gonna do it's it's like a multivitamin. You know you're not going to feel night and day taking a multivitamin but when you take it you you might feel like a little bit different. You might feel.

01:15:54.67

Paul Garny

Little better energy or something you might feel you know, better sleep. Whatever it is so um, that's kind of what the ksm 66 is going to do so um, that's something that help with the cortisol levels and cortisol levels directly affect your um, your stress and your hormones and all of that. So. It's something to help at least and. So with like adrenal gland resetting. Um, if you're if you haven't if you've been kind of heavy on um, artificial flavors heavy on artificial sweeten or stuff like that for a long time cut those out for about a week and now kind of what's called reset your adrenal gland um, which. Isn't necessarily proven science. But ah ah, it'll start helping make some differences in your body. Um, so that's something to do as well. You know might lower stress. It'll help with your your brain activity help with your body making some more changes all of that might help your hormone levels a little bit just because you're. Getting rid of all that crappy shit that you're eating. You're drinking like I'm drinking artificial flavors right now. So I going to do that at some point too like soon just for myself because it also helps me say strict to the diet. You know if I can't have artificial flavors I can't have anything besides like the meal plan pretty much so I might start doing that again soon who knows we'll see.

01:17:01.44

christophknoll

I think that's a problem that a lot of people kind of so have when they view supplements that we talk about like Ashraganda and stuff like that. It's the assumption that I'm going to take this that everything's going to work out or I'm going to take this and I'm going to see results right away.

01:17:09.91

Paul Garny

You.

01:17:18.47

Paul Garny

Yeah.

01:17:20.95

christophknoll

And I think that's kind of a big misnomer that the supplement world has to deal with um like we both talked about Ashbagana just now and how it is stress alleviating but you can still have panic attacks and anxiety when you're taking ashbaganda like it's not the end. All be all and I think that's. Another reason why some people stay away from the supplement game is that they think that because it didn't work anecdotally for that person. 1 time. It's not going to work for them. So it's exactly you have to and we've been saying it all episode trust the process like the biggest one is the.

01:17:52.62

Paul Garny

That's so how works yeah.

01:17:59.98

christophknoll

The multivitamin we're we're not going to see the effects of the multi like polynar are not going to see the effects of the multivitamin that we're taking until we're in our like 40 s fifty s sixty s etc because it's just building you up for longevity. That's that's all it really is doing and.

01:18:16.20

Paul Garny

Um, okay.

01:18:18.50

christophknoll

Yeah, you might feel a little better when you get like some of the more um like Vitamin D or things like that from the multivitamin because that just naturally builds up your your happy hormones that we've talked about um because believe it or not for all you people who sit behind a computer all day sunlight. It makes you happy. Go out go into the sun. Ah and literally does.

01:18:39.60

Paul Garny

Yeah, it does it like literally like for it helps so much. That's why like you get? Um, That's why a lot of people's favorite season is like spring is because the sun starts to get warm again and all of that like lifts off you like I remember like the other day. Was ° out here and I walked outside of the sun I was like oh like it just everything just lifts off your body and like it directly affects everything So really get some sun and don't go white tanning like get actual sun.

01:19:02.71

christophknoll

Yep.

01:19:09.00

christophknoll

Yeah.

01:19:11.66

Paul Garny

It's It's very very very helpful.

01:19:13.47

christophknoll

Real sun is important even tanning in the real sun might not be the move like you still want to be moving around and getting like you're like just breathing natural air and shit like that too. So I I don't particularly do any natural tanning. So I don't I can't speak to it. But.

01:19:25.41

Paul Garny

Yeah, yeah.

01:19:31.30

Paul Garny

Yeah, my my family's history of cancer kind of keeps me away from artificial tanning like no spray tain. Obviously for the shows but like I don't go like tanning and ataining bed or something like like that. It's just.

01:19:33.42

christophknoll

But.

01:19:40.43

christophknoll

Um, yeah.

01:19:47.66

Paul Garny

The chances are of getting skin cancer is just very high for me. So I try try to avoid that I also use a decent amount of sunblock when it comes to um, going to the beach and stuff like that. So got to be careful the time it can be dangerous if you get too much of it.

01:19:59.92

christophknoll

Yeah, but in terms of the stress conversation that we're having honestly just going for a walk outside if you have the ability to during the daytime That's huge right there? um.

01:20:07.56

Paul Garny

Um, yeah.

01:20:13.97

Paul Garny

Yep.

01:20:15.40

christophknoll

Nature as a whole. Also I mean this doesn't isn't the case for everybody but just being out in nature put your phone like leave it in your bag or something like that and just go out into like for a hike or something like that. That's that's how again personal Beliefs. That's how we're supposed to be just out in the world. So that personally helps me a lot. Um I know a lot of other people that use hiking or just nature walks and shit like that for their own personal gain as Well. So using stuff like that is a great way to you know destress a little bit and it's a workout hiking is a.

01:20:49.79

Paul Garny

Yeah.

01:20:53.55

christophknoll

Badass Workout for anybody who thinks that hiking is easy. You're not taking the right trail or you're not doing it right? because it's like calves alone. You're cooked afterwards if you're doing it right? So I highly recommend using it whenever you can I try and do a hike a week I've I've been.

01:20:59.90

Paul Garny

Um, yeah.

01:21:05.60

Paul Garny

Are you.

01:21:12.50

christophknoll

You know, lacking on that these past couple weeks because of everything going on but a hike a week is kind of the golden number for me.

01:21:19.58

Paul Garny

Um, something that I watched recently was a clip from the Joe Rogan podcast and this guy he was like a like um doctors without borders or something I forget what he did and he was in Africa and they didn't have any service or anything like that in their cell phones or anything out there. So. They had to kind of. They basically didn't do anything with them so he he couldn't you really use it. He couldn't really contact anybody he couldn't do anything with it and he said after a week he literally fell all of his depression. Go. He didn't need his medication anymore his stress was gone like he felt so much better. Not having. You know that constant temptation that that phone in your pocket all the time and he's like so he he truly believed that technology is the reason why a lot of people are going through mental issues and that's why like a lot of people have depression anxiety and stuff like that is because of technology. Um. And which I could believe I mean I feel like my add probably kind of came from technology. Honestly, um, you know, kind of ruining that dopamine baseline that I had throughout my life. You know, probably like I said probably came from just technology from social media from Tiktok. Whatever it was so. It can directly affect you and just kind of cutting that out can can change everything and there is 1 time remember I remember um my phone was getting fixed so I had to use my wife's old like Iphone like 6 or something I forget what it was all I did with it was I put my sim card in it.

01:22:47.72

Paul Garny

Connected it to my headset for bluetooth so that I can listen to Spotify for my workout I didn't have any of my anything logged in I mean my phone number was hooked up to it but I didn't text or call anybody because I didn't like it wasn't my phone so I just didn't want to like you know, use it and like lose those conversations. So um. All I did was just listen to music while in the gym and didn't look at the phone and like it was a phenomenal workout like such a good pump because all I did was just focus on what I was doing in the gym I had no temptation on my phone at all and it really does affect you if it pulls you out of the workout and something that arnold talked about. Was you know, staying in the workout and he's like I wouldn't take phone calls I barely talk to anybody like he's like when I'm in the gym. He's like if I'm hitting chess my mind is in my pecs. He's like I make myself my peck so that I can focus on my workout as much as I can and then he's like then I'll go do pulldowns and all of a sudden my mind becomes my lats and all I could think about is my back and. That's what I'm so focused on and so you know's staying focused in not using technology as a crotch or at least like escaping the world with technology ah helps a lot you know helps your mental stability a lot It's been proven time and time again that you know social media and technology just really affected us in a negative way. So. You know, trying to cut that out as best you can is is crucial I mean right now I've been using my phone a lot more just because I've been home and never doing much because of waiting for job interviews and stuff. But like when I was working you know I tried to use my phone as little as I could I set timers on all my apps and shit so like you know I try to use my phone as little as I can um and it's helped a lot.

01:24:20.52

Paul Garny

You know when I go through stuff like that It helps a lot. Um so it definitely definitely affects us and I can't wait for freaking spring dude with what I need the warm sun back I hate it I Hate the cold sun I need it back.

01:24:32.33

christophknoll

And your cold sun is nothing compared to the cold sun. We have up here. Ah yep, but that was a move that was also made for your mental sake too because down there. You're just.

01:24:35.87

Paul Garny

Nope Nope and that's why I bounced fuck that I'm good. You guys have fun with that.

01:24:47.40

Paul Garny

Yeah, yeah.

01:24:47.24

christophknoll

Happier and you're more yourself compared to up here. It was like which jacket do I have to put on today on top of my other jacket.

01:24:52.95

Paul Garny

Yeah, you go outside and your fucking teeth hurt even though your mouth is closed. It's like why do I live here like why? Why do I not even like why do I live somewhere that hurts my face. Like that's that's that's my reasoning and I bounce and it is much better down here. I mean it's already like April weather for Massachusetts here like we got a high of 71 on like Thursday or something like yeah, it's already getting warm here. So I'm glad I made that move.

01:25:08.10

christophknoll

Yeah.

01:25:16.84

christophknoll

Ah, ah, ah that fucking me that meme sound the her. Yeah I don't know what it's from.

01:25:25.20

Paul Garny

That's for sure I have to hear it. Yeah, but.

01:25:34.13

christophknoll

But yeah, we we're we're covering like reviewing like 3 different episodes inside of this one we did ah you know the mental side the supplement side where the social media side we're hitting a lot today but but that's kind of also how we I like that we're doing it because.

01:25:43.98

Paul Garny

Um, yeah, yeah, hated a little bit of everything. Yeah.

01:25:53.79

christophknoll

You know last week was one of our solo episodes too. So back in and just kind of hit in everything again. Um I think it's interesting that you brought up the the arnold thing because that's a mindset that not a lot of people can even get to because not a lot of people can even think about the muscle that they're hitting.

01:25:58.50

Paul Garny

Yeah, yeah.

01:26:12.96

christophknoll

And to be able to put yourself mentally inside of whatever muscle like that takes a lot of discipline of knowing exactly what's moving at exactly what time in your particular exercise or movement. Um, so I think to build into that people should really just.

01:26:26.60

Paul Garny

Um, okay.

01:26:32.36

christophknoll

Ah time under tension is something we preach and time ah max time under tension reps are huge for building mind muscle connection. So ideally, you want to be spending 3 seconds in the negative with a second or 2 in the positive something like that. Um, and then. You know max time under tension. Maybe even stretching that out to 4 or 5 seconds Um and doing that to really build your connection with the muscle. Um, so I I can do that very well with now with my back I struggle with it a lot on chest. So. Um, a conversation I've had with my coach is that very thing and so we do I think out of the 5 movements I'm doing for chess 3 of them have multiple sets of max time undertention reps and being able to do that to mentally put yourself in a good position to.

01:27:18.31

Paul Garny

And.

01:27:26.54

christophknoll

Build that mind muscle connection. Not yet building into I am the peck but like building into that That's kind of a really good step to be taking So we've preached time under tegen before but I think it's a great thing to do to you know, take yourself out of your mental. So Everything that's going on stress-wise as well because if you focus solely on whatever movement is going on and whatever muscle is being Worked. You can't really think about anything else because lifting is complex like there's a lot of different factors and a lot of different muscles being activated. Even not isolation movements because like bicep isolation you still have to your long head and your shorthead and you have to be focusing on what you're trying to hit more than the other like that's a lot of what goes into taking yourself out of your own mental state which is why we call it like iron therapy or the iron Paradise you'll hear different things like that.

01:28:12.80

Paul Garny

Um.

01:28:22.48

christophknoll

So I think that's really interesting Now you brought that up.

01:28:25.15

Paul Garny

Yeah, um, my pecks are one of the things that I really have like a really good my mouse connection with and yeah, it's it's It's fine when you get into that when you start like but it starts to click I said it before like it's it's.

01:28:28.50

christophknoll

I am the pack.

01:28:39.31

Paul Garny

Semi-gradual but a lot of times when something starts to work. It. You realize it and you know it's different muscle heads in different ways different muscles you hit. You'll just click. It'll just be like oh shit now I can hit it this way now. Um, that's how Pex was and now I can hit like every single part of my pec that I want in a particular way. And focus on it that way. Ah, and it's really fun because I could like whenever I want I could squeeze the middle section of my pecks and like have like striations coming out of it or like squeeze like my upper peck you know my clavicle Peck so it's like It's fun building that up and it's motivating because now you're like fuck I can really get like a gnarly pump when I go to the gym and um I think it's like that's something I did yesterday I was just like you know what I want to hit arms in a new gym and I also want to just focus on the pump and I I took um the steel supplement stuff that we get for the shirt with the shirts. Um I took the at af and the the er no charged and pump pumped up and charged I forget it was called it was 2 pre-workouts because that's how the most supplement companies build it that way is like you got the new tropic and you got the pump focused and you're supposed to buy both and combine them when you um, that's where they do a lot of similar similar flavors.

01:29:33.83

christophknoll

Yep.

01:29:52.83

Paul Garny

The the ah pump and the focus pre-workoutuch should have the same flavors. Basically so you get the same flavor for each 1 and combine them into 1 drink and um, that's what I did yesterday because I just wanted as much of a pump as possible and that's what I did in the gym I started off with fst 7 superset which I always do. But then. And went into um, dumbbell curls and start off with £25 dumbbells and doing 20 of them nice and slow for for both biceps and it's like my fucking arms are gonna fall off after that set on my shit like I'm so pumped up right now. Um, so it was fun. It's fun. Yeah, like really yeah.

01:30:25.57

christophknoll

High volumes that's high volumes that's our fucking brutal.

01:30:31.54

Paul Garny

Really high volume sets and just focusing on the blood flow because I do hit 2 arms a week two arm days a week. So it's not the end of the world if I do pump focus instead of like a progression focus. So I just hit a pump focus because all the equipment was like slightly different you know. The kableb machine was heavier than usual so I had to kind of adjust the weight accordingly and like the dumbbells had a thicker grip than usual and like the dip machine is a dip machine rather than like body weight dip. So um I do adjust it accordingly. So I just let it just be you about pump rather than actual progression and you know I did write down all of my weights and everything because I plan on going to that gym. So down the road when I start going I can kind of pick up where I left off but um, it's it's fun to do that. It's fun to do a pump focused workout sometimes ah the only time I never do a pump. The only workout I don't do a pump focused ever is legs unless excuse me unless I do um I used to long. Long time ago used to do split leg workouts so at a quad day to him and glute day and then that's when I sometimes do like a quad focus like pump workout and pumping up your quads like crazy is nuts. Um, but with my with a full leg day right now I have to focus on progression. And um, something we'll talk about liner day is how to grow legs and 1 thing I've always done with legs is that you need to do what you don't want to do because your body's going to naturally want to be uncomfortable or be comfortable. You're naturally not going to want to put yourself in pain especially when it comes to legs so when you go into the gym and you're looking at the equipment and you you know if you're not already have a set.

01:31:49.16

christophknoll

Um, yep.

01:32:03.59

Paul Garny

Workout or something like that and you're trying to figure out what you want to do if you look at something you're like fuck I don't want to do that Now. You got to do it because your your mind immediately went to I don't want to do it So you got to do it and that's something I've always believed in like I looked at the V Squat machine the other day because I was like man. What am I going to do for quads I don't know if I want to do I was like leg press would be kind of fun. Um, but somebody's using like press right now I don't know and I was like I don't really want to use a hoist through a leg press because that's more glue focused that looked at the B squat machine I was like fuck that sucks I was like oh man now I got to do it So I went over and did that and that shit sucked I got to like 3 plates in a quarter or something in.

01:32:34.10

christophknoll

Split.

01:32:40.45

Paul Garny

Did like 8 or 9 reps out of that and I wanted to fucking die? Um, so it's nuts. It's nuts when you when you approach it that way and you start making some good light gains.

01:32:45.68

christophknoll

See I do that with weight. So right now I'm hitting you know, mostly the same exercise every day but I do it with weight So like for example in my in my plan. My I do a warm up set of high volume for almost every single exercise. So.

01:32:56.28

Paul Garny

Um.

01:33:03.12

Paul Garny

And.

01:33:05.69

christophknoll

I'm going to do hack squat. For example, my warm upset on my hack squat is 20 set twenty reps which is brutal because hack squat is a brutal exercise. Um, and then my second and third sets are 75% intensity and so.

01:33:12.28

Paul Garny

Yeah.

01:33:23.30

christophknoll

That could be a really challenging thing to load up the weight like higher weight because I'm thinking to myself 75% I'm like calculating in my mind what I could do for the rep count in that 75% range um in terms of weight and it's hard to progressively overload that.

01:33:40.20

Paul Garny

Um, and you and her.

01:33:42.45

christophknoll

So when I for example, so the hacksquat we use has a base weight of 75 um and we're not allowed to use bands on it at empire anymore because it's to the bands are breaking too much and so with yeah, yes, and no.

01:33:53.75

Paul Garny

I mean you should use and bands on anyways but to help with Knees I guess but people kind of people kind of like overload the weight and then put too much too many bands on it and that's when it becomes a problem.

01:34:02.17

christophknoll

Yeah, it's yeah it is in my plan to use it with bands. Um, so because just because of how I've described my knees to coach. Um, and so my I do my my 20

01:34:14.90

Paul Garny

Um, yeah.

01:34:19.26

christophknoll

Right now. My twenty warm up is just literally just the hack squat like the the base weight and so then I know my top set is going to be 1 or one and a half to 2 plates. So it's really tough for me to say.

01:34:23.19

Paul Garny

Yeah, yeah.

01:34:33.88

christophknoll

All right? Let's take this first 75% 1 at 1 plate and then go up from there and so anytime I have like when you say like anytime you question it you should do it so anytime I'm sitting there going. What do I want to do for you know set set to ash it all right here goes the plate.

01:34:44.15

Paul Garny

Yeah, right.

01:34:50.45

Paul Garny

Right.

01:34:51.97

christophknoll

And that's like what you have to do with. So even if it's not with exercises do with weights because the big thing I struggled with for years is the intensity and so now that I'm wrapping my mind around that intensity value. That's what we have to be doing in the gym. So I think that's.

01:35:02.50

Paul Garny

Um, indigenous.

01:35:08.88

christophknoll

Can be applied to weights as well. Um.

01:35:12.00

Paul Garny

Yeah, it's it's interesting that he has he doing 75 % specifically um I with my way I go incrementally based off of whatever I'm doing so like rack pulls I start with 2 plates on each side and go up by £25 for each set. So I do 2 20 or I do 2 plates then two to quarter then 3 and then three and a quarter so that's how I incrementally go up I don't base it off a percentage or anything like that. Um, and that's how I've always done it. you know if it's like you know bicep curls I'll do £5 per dumbbell and go up that way I would do two and a half if I could but the gym doesn't have two and a half pound dumbbells um, most gyms don't but as far as like incrementally vanarchy does um back home. It's like thirty thirty two point five to 35 to 37.5 which is awesome but most gyms don't have that. Um, so I go up incrementally based off of whatever I'm lifting if it's a cable machine I'll go up. £10 if it's £10 increments but then sometimes I'll throw in a £5 plate to like kind of slowly go up incrementally but I never base off a percentage and so like with the dip machine yesterday I started off with like £96 or something um just to feel it out and I got like 16 I was like okay that really wasn't that hard and then I like jumped at that. Like I jumped like £40 or something from that to the next one and then after that I was like £12 jumps because I had to figure it out so I kind of just based off of how or it's feeling and then I kind of go up from there and whenever I log it the next week I see what I hit last week and then from there I'm like okay either I need to hit another rep or increase the rate.

01:36:44.21

Paul Garny

Wait and then do the same thing next week. Okay I kind of hit that do I need to increase the reps or do you increase the weight and then I just keep doing the same increments. But as far as finding something new or whatever it is I Just go up incrementally based off whatever I'm lifting if it's a play if it's a bar. It's most likely bigger increments than if it's like a machine or pin or something like that. So. Interesting. He has doing 75% or percentage because that's usually like that's like a mile fib based workout or like power listing base workout is their percentage So it's interesting.

01:37:13.86

christophknoll

Yeah, it's it's progressive overload through the 75% the way he describes it is like ah like ah the example I'll give using the hacksquat still is. It's a ten ten rep set. But it's something that you could do you could clear 13 to 15

01:37:30.42

Paul Garny

Yeah, so he's making sure you're not going to mechanical failure. Yeah.

01:37:30.55

christophknoll

Reps of that particular weight. So and exactly but you're still progressively overloading the weight to give the intensity. Um, so it yeah exactly so like um I had my leg day this week um the

01:37:39.35

Paul Garny

For future sense. Yeah.

01:37:49.74

christophknoll

That I think I sent you the picture of the the little £5 plate that I threw on um, again, leaving ego at the door but using my my warm upset which you know this this one is what you really struggle with is just the £5 plate on the hack squat. That's the that's.

01:37:52.57

Paul Garny

Yeah, yeah.

01:38:08.77

Paul Garny

Yeah.

01:38:08.88

christophknoll

That's the ego thing right there because again, it's the warm up for I'm to have to clear it for 20 and I did the base weight on the hack squat to last week for my um, warm upset so literally just taking that little £5 plate putting it on each side and going it's like and and I'm you know i'm. I'm making noises because it's still one and it's and it's an an intense movement and people looking at me making noises and um, there's just a £5 plate on each side and even I had to laugh at it and 1 of my buddies girlfriends was working out next to me and she was like you're a fucking goon.

01:38:40.29

Paul Garny

I mean you're I mean it just shows that you're kind of particular in what you're lifting. You know if you throw on like the fight like that's so particular like most people will even bother. They just do body weight so like to put on the £5 people are like you'd be like all right? This guy's truly trying to go for progressive overload and he's focusing on it.

01:38:44.29

christophknoll

Yeah.

01:38:56.77

christophknoll

Yeah.

01:38:59.64

Paul Garny

It's like when I when I do different workouts I tune a five two point five pound plate on the inside of the bar so that every yeah yeah and like everything all the way outside of that was for the sets itself and it was.

01:39:05.50

christophknoll

That's what I was doing. Yeah I I saw that and I was I think I commented on when you did that.

01:39:16.65

Paul Garny

Very uneven weight it was like a 25 then a 10 then another 25 then like a 5 um dashes for like the actual set so that can hit a specific weight for each set but like added that two and a half pound to the inside the bar every single set I hit from there is soon half pounds heavier but it looks like you're not adding much. It's like damn I'm really not adding much but like you are in a sense talk to any power lifter throwing a two and half pound plate on each side of their pr they can't lift. It. It just it's too heavy. It's £5 too heavy. So it's it's a wild thing to think about that that's like. Literally the threshold of how much you can lift but it really does affect your progressive overload in the in the long term because if you did like I've talked about it before like you think about it if you add let's say two and a half pound plate on each side of your your bench right? and you increase that by two and a half pounds each side per week. Then so that's an that's a £5 increase every week after a year you'd have a two hundred and fifty pound increase on your bench technically so that's that's five and a five and a half plates just about right? So like that's like a five and a ten that's like you're so we're talking. So 5 so it's 5 plates and then you're adding twenty more pounds on top of that. So that's kind of like 2 plates in a quarter and then a two and a half on each side that you're adding to your overall bench throughout the year that's after a year no matter what you started on. Obviously that's not how the body works you're never going to like you can't increase that much weight that.

01:40:46.80

Paul Garny

Like that drastically like you're not going to go from 27 for your pr to five hundred in a year it's not going to happen. You're going to hit plateaus and you're going to stop and it'll get too heavy, but it's it might seem like a little bit but in the long term. It's fucking a lot. You know if you keep if you keep progressively increasing that amount. So. That's why I'm so excited about my back and doing rack pulls like my goal now is 4 plates each side for 8 within a month and then my other goal is 2 25 for 12 for bench in a month and then well now it's like three weeks but then my squat I want three fifteen for 12 within a month more like three weeks now so I have three weeks to increase all of those weights to that to that rep range the bench was the only 1 my coach set he said I want you to hit 12 for 2 twenty five in a month but the rest of them are for myself. So I'm hoping to do 4 4 plates rack pull and 3 plates. Ah squat for for 12 that'd be awesome and.

01:41:23.96

christophknoll

No.

01:41:40.44

Paul Garny

Having those goals is is fun to kind of go after them because you have to push yourself. You know so it'd be fun going after it.

01:41:46.70

christophknoll

Well the the first week that I was talking with my coach and this was before he gave me the workout plan. He did tell me that like my intensity has to go up and I was hitting legs that day and he gave he had me do a leg press of heavy volume so is a yeah.

01:41:59.70

Paul Garny

Um.

01:42:05.45

christophknoll

30 twenty fifteen thirty so 30 reps 20 reps 15 reps um and I had never done big volume like that before so I just went I I want 1 plate 2 plate 3 plate for each of those and.

01:42:06.43

Paul Garny

You know.

01:42:19.50

Paul Garny

Yeah, yeah.

01:42:23.36

christophknoll

I was cooked afterward like I I you know slithered out of the fucking leg press machine. You know how that is like when you're dying and I texted him and he was like cool now Triple the weight and I was like this motherfucker. So yeah, yeah.

01:42:26.97

Paul Garny

Yeah, yeah. Yeah, no, he's got a point you could probably push yourself way harder than you think you than you think you can.

01:42:41.95

christophknoll

And that's the case with a lot of people like they never realize what they have in the tank. That's why like I actually love taking not I don't take on clients like I don't do any of that yet. But like when I have people that I'm friends with that I like want me to help them work out I Actually really love.

01:42:44.60

Paul Garny

Yeah, yeah.

01:43:01.73

christophknoll

Taking on women to help them do stuff because I don't know what it is every female friend I have does not push themselves to failure like it I don't know what it is like I have a I have a friend who can basically deadlift what I deadlift. And yet she stops herself at like 1 plate and I'm like you can do so much more like come to the three fifteen range let's go like she could do it but they just she doesn't push herself so to failure I should say so I don't know if it's like a.

01:43:26.35

Paul Garny

Okay.

01:43:37.38

christophknoll

Mentality thing between us dudes in the gym versus ladies in the gym. But that's why I love taking on my friends who are female who want help in the gym because I could sit there and be like you have so much left in the tank. You need to like I'm not letting you out of this machine until you give me another 6 reps like there's so much more that you can do. And granted there are guys that are like that too. But I just see it far more prevalent in ladies.

01:43:59.22

Paul Garny

Yeah, and a lot of them Also don't want to like look manly or anything like that so they do like kind of like the bare minimum. So there. Yeah, there is that and I just fucking did I was thinking about that during leg day and I'm like it must fucking suck.

01:44:04.89

christophknoll

Um, that is true. Yeah, it's all booty.

01:44:18.25

Paul Garny

To be a check and have to focus on legs so much because they do like 3 or 4 like days a week and I'm like I can't fucking stand one leg day. Let alone like 3 Um I mean granted is just what they are judged on but it's like I fucking hate it I hate leg day and I think that if you like leg day I think you're probably doing it wrong most likely because.

01:44:20.60

christophknoll

Yeah.

01:44:36.30

Paul Garny

It's like you know it's plenty of people have told me oh I Love leg day. It's fun and it's like you're I Just don't I don't understand how someone can enjoy something that like you have to be kind of masochistic almost to enjoy leg day.

01:44:44.69

christophknoll

Well see. That's the thing I enjoy I Enjoy the feeling of like day I don't enjoy doing the movements like when I'm in my top set of squats I fucking don't want to be there but afterwards when I'm walking out.

01:44:56.30

Paul Garny

Yeah.

01:45:01.30

christophknoll

It's so it's almost like when you do a morning lift compared to an evening lift. You have your hormone levels that are you know increased like we're talking about. Ah you just feel better after you do a lift and granted you know leg day sucks because you can't really walk afterwards. But if you do that.

01:45:12.71

Paul Garny

Yeah.

01:45:20.49

christophknoll

Ah, me personally I enjoy that feeling So it's not I'm enjoying the movements I'm enjoying the feeling following if that makes sense.

01:45:25.20

Paul Garny

Yeah, yeah, that's fair. Yeah I mean I'm the same thing with like arms like I don't like doing arm days but I like having an arm pump. So it's just not fun movements and.

01:45:33.20

christophknoll

Yeah, yeah.

01:45:38.70

Paul Garny

Like I'm talking about people who just like doing squats and like doing Lake press and stuff like that like people who like lifting legs. It's like I Just don't think you're doing hard enough because it it should fucking suck like you should hate every second of it it every second of it. It sucks so bad and you know if you'd like it. That's up to you but you got to like I said you got to be kind of like masochistic to enjoy that because there's a lot of burning and a lot of pain that that comes with pushing yourself in legs. Um, but I mean what's warm thing I meant to add earlier was that you kind of have to be crazy to do this shit like you have to be kind of crazy a little bit. To enjoy bodybuilding like to do do this shit like it's such a weird concept I was thinking about it the other day. The concept of bodybuilding or really anything in the gym in general is let me go stress my body out so much I actually tear muscles and force my body to repair them.

01:46:28.35

christophknoll

Yep.

01:46:30.52

Paul Garny

And at the same time. Let me do it as efficiently as possible so that I can gain as much muscle size as possible like it's such a fucking weird concept because you're not supposed to be doing that we're not supposed to be lifting like realistically it's you know it is good for us to an extent but like to the way that we're doing it. It is not good for us and. Your body's not supposed to be stressed that way you know, look at like anybody who's who lives off the land in like Africa or you know, ah any like green wind or anything like that like like those guys how they're built is how we're supposed to be built like supposed to naturally produce muscle supposed to naturally.

01:46:56.30

christophknoll

Hence off them.

01:47:09.27

Paul Garny

Tear muscles in order to produce more muscle and strength and endurance and all of that. Um, so like when you look at these like uncontacted tribes and shit they look skinny but they're like performance is fucking top notch because they have to survive So. It's a weird concept to be like yeah I'm going to purposely. Strain my muscle so bad that I actually injure them to then regrow thicker muscle in those areas Asio. So. It's a weird concept and you have to be kind of crazy to do it. You know have to eat the same thing over and over again and you have to keep training and not stop and then do cardio to Like. Help you with your cardiovascular system and maybe even lose some weight if you're prepping for a show and then for a show you get down to such a low body fat percentage ideally that your body can even function normally without the assistance of anabolics or hormone supplementation like you know you get below 4% We literally cannot produce testosterone below 4% so you have to take shit.

01:48:01.44

christophknoll

Now.

01:48:04.18

Paul Garny

To Purdue to get what you need. It's like you're getting down to such a low level that is so inhumanely like ah like achievable just to be like yeah this is the best look I could possibly get. It's like you're not, we're not supposed to do that like. Like 8 to 10 percent body fat is like ideal like that's probably like perfect right? there like visible abs not fat. You know, not skinny but like enough to like have good performance and also like feel good below 4% and then you like cut out all your water to lose all your fucking water and shit and then you like pose. And flex your muscles while you have like nothing in your system. It's like this is fucking wild. It's such a weird like that's why we can't explain why we like this like I could never explain why I like it to my wife like she could never understand it. You know you have to be it has to be part of who you are it has to be part of your lifestyle. Um, and that's why like. I've said time and time again I did it today discipline over everything because you have to keep doing it. You have to you can't stop doing this It's you're not a football player or basketball player where you can go practice and go home and eat what you want and go back and do it again. You can't do that. You have to live it. It has to be part of of who you are as a person and to stay disciplined. It's a twenty four seven sport to compete twenty four seven I never recommend it to people unless they truly truly want it because it is your it is your life.

01:49:29.84

Paul Garny

And it is inherently selfish it will affect your relationships. It will affect the way you see the world. It will affect your daily schedule. It will affect your work. It will affect everything so doing in a way that assists you mentally is what is going to help with the future and you know. Like I said mental Health over everything and if it's so detrimental as your mental health that you you just shouldn't do it at that point if it's extremely Detrimental. Don't do it. But um, it is. It's a very very fun sport and I love it. But we have to be crazy to do it. It's fucking wild if you think about it. It's wild. Yeah, it's like to put yourself through that pain like leg day like put yourself through so much pain that you actually fail lifting the weight and it burns so bad. Your body stops.

01:50:07.90

christophknoll

Ah, we have to be mentally unwell.

01:50:23.35

Paul Garny

Pushing your muscles because you're going to tear them like that's fucking wild. It's such a weird concept and yet we keep fucking doing it. It's it's wild. It's so weird, but it's it's part of who we are. We can't explain it can't explain it.

01:50:28.69

christophknoll

Yep.

01:50:37.58

christophknoll

And this is how we take out our stress this this whole system that we have in place with the gym. This is how we handle our overall arcing topic for today is that our stress gets relieved through what we do in the gym even though.

01:50:40.92

Paul Garny

Yeah, yeah.

01:50:47.76

Paul Garny

Yeah, yeah.

01:50:55.68

christophknoll

Sometimes we don't want to be there most times we don't want to be there like we we take care of things in the gym and I don't know I've I've always ever since I got back in the gym like consistently a couple years back. It's ah it's just been. The 1 thing I can rely on day in and day out.

01:51:14.90

Paul Garny

Um, you.

01:51:15.33

christophknoll

Um, granted I'm you know a lot more mature about it now but day in and day out. It's the 1 place that my piece is found so good thing to a good thing to keep in mind moving forward.

01:51:24.40

Paul Garny

Yeah, it's it's yeah, um, it's definitely my stress reliever and ah is I can definitely feel the difference when I'm when I have a rest day. That's why I like doing six days in the gym because. You know I do need the rest but also I don't like rest days I just mentally need to lift I love the mental side of things I need to kind of relieve some stress That's my stress reliever ah I blow off all my steam in the gym. Other people have different avenues you know I used to do I used to be able to do that with motorcycles when I have my street bike but I don't have that anymore. So I can't get that rush of dopamine and adrenaline and all of that for my bike so I have to find other avenues for it. So other people have guns people have you know, ah fucking I yeah I want a house I can chop on trees I think that that would help me a lot I think exerting a lot of stress.

01:52:11.39

christophknoll

When covered started when covered started I literally made it I cleared about I think it's twenty yards worth of trees in my parents' backyard.

01:52:23.67

Paul Garny

Yeah, yeah I want to I want to house so that I can clear trees. Um I don't even know what I do with the wood if we had a fireplace then I'd save it. But like if we didn't have fireplace like I don't know what I do it that I just put on the street like yeah, could yeah but um, yeah.

01:52:32.78

christophknoll

Just build it I made a canoe today.

01:52:40.75

Paul Garny

Been making a but making a three person canoe the past three months just from what I'm chopping down because I want to stab someone all the time. it's my it's my anger release. Um, yeah I would love to have a house just so I can chop down trees and like mow the lawn and shit like for a stress reliever. But um. You know everybody's got their avenues and ah mine is just the gym right? now you know, um and I need it I need it especially right now with what everything's been going on. um I really need to hit the gym and um I don't really look forward to cardio typically um, my shoulder day I called it. And then do cardio when I normally would do cardio off to shoulder day because my shoulders were just like my joints were just killing me um from the from I think it was back or arms the day before and it was just my shoulders were just hurting. So um I called it on cardio but I sometimes even look forward to cardio just reading able to kind of tone out the world a little bit and just read a book. Um, and just kind of walk on the stair master. You know, step up to stair master and it's a good time but you got to be kind of crazy to do this shit. It's got to be part of you.

01:53:48.90

christophknoll

Yep, but that's ah, that's basically the best way to ah to end this conversation. You got to be tapped to be able to handle all this So ah.

01:53:53.56

Paul Garny

Yeah, it's fucking wild.

01:53:58.97

christophknoll

But that guys will ah be back next week and I hope you enjoy and keep listening guys.

01:54:02.34

Paul Garny

Yeah, see you guys stay lifting stay healthy, keep eating. We'll see you guys next week

01:54:09.74

christophknoll

Bye everybody.


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