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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #40 - Bodybuilding Prep 101


00:01.45

christophknoll

What is going on you guys? Um, we got a new episode for you guys today with just me Paul unfortunately the past couple weeks me and stop just haven't had um, new write alignment of our schedules. We try to stay as consistent as possible with. Um, our uploads and recordings and all of that. But there's just been a lot going on lately which I'll be getting into um, nothing's happened really, it's just simply that um this weekend coming up today is the twenty ninth is a Thursday this weekend coming up. Ah. We just don't have the only time he has free to record is Saturday evening and that's the 1 time I'm actually busy this weekend. Um, and then previous weekend we didn't have any time either. Ah, the 1 time that I had free which was Sunday afternoon evening um he wasn't available. So. It's just simply that our ah schedules haven't aligned but we do want to get something out for you guys. So I figured I'd record relatively quickish episode today. Not quite the 2 hours like we normally aim for so that we you guys have plenty of content to listen to but probably 45 minutes to an hour possibly we'll see um, just kind of wanted to talk about the current my current results of the victory classic here in Shelby North Carolina um how that went what the process was like where I was mentally all of that. So um, a lot.

01:28.38

christophknoll

For me personally went down um throughout this entire ah prep I'm still in prep. Um I'm in the smack dab middle essentially now so long story short we started a cut like mid -april or so um. Nothing really in mind for a goal or anything like that. We just wanted to lose the fat started to cut and then we were about six weeks out from the show. Um, which I didn't know at the time but my coach decided let's hit victory classic. We're six weeks out we'll get you as good as we possibly can. Um, so that you can get the experience on stage. So um I went into it thinking that you know we can get to a pretty good place. Fat levels-wise but um, we showed up my guess is probably 70% to potential. Maybe. Um, we're aiming for 85 but we just weren't quite there. Um, ah metabolism is extremely slow. So the results of the show was fifth in both of my classes I competed in which was true novice b and men's physique um open class d so open class d is five ten and up ah true novice b is I believe 5 8 and up so got fifth in both of those classes. Um I think there were 6 competitors in t true novice b or was it 6 I think no I think there were 7 I think there are 7 in true novice b um 7 or 8 and then I think there are 6 in open class. D.

02:56.14

christophknoll

So not the results we were aiming for. But um I went into it knowing that the win wasn't really um in my vocabulary that day we just we weren't ready fat wise to show up. Um, the way I wanted to so essentially I went through this like. Borderline mental breakdown. Um, the Monday pride to the show because you know we're we're pretty deep in prep at that point I was doing um 45 minutes of fasted cardio in 45 minutes of postworkout cardio. Um as well as very little food in my system. Most of the food in my system was ah protein almost all of it was protein a little bit of fats here and there many from almond butter and a couple eggs each day. Um, and then just like a handful of carbs. Really I was probably taken in like. Maybe 60 or seventy grams of carbs which really isn't that much considering how much cardio I'm doing and training and all of that so Monday was a hard that Monday prior was a hard day I had work off. So really all I was doing was just sitting there thinking about how hungry I was um, granite I'd train and cardio and all of that like normally would but it was hard. So um. It was just that where we were at physically I was like all right I got to just accept that I'm not going to win this show. Um, because I'm very I'm very very competitive in nature. So it was very hard for me to mentally get to the point where I'm like all right. This show is not for me to win. Um, this shows for me.

04:25.69

christophknoll

To get experience to get feedback potentially from the judges which actually got to email the judges now. Um the photos are out for the for the show. Um so I got to get feedback from the judges see what they think um, see where I can improve muscular-wise because we know that conditioning is obviously where I really was hurting the most. Um, posing you know was a different ballgame I um, you know arguably had 1 of the best posing up there. Um, not many people really came close to it, especially my transitions I mean not many people really had transitions in general. Um, so I mean this is a regional show. We're also talking about here so that posing isn't necessarily even really in the criteria. There were a couple of people that beat me that were even close to the men's physique posing so ah, posing within the show isn't necessarily the biggest issue or biggest critique. Really, they just want to see people step on stage I mean you could probably stand there. Look forward and then look back and you'll be fine. Um, so that wasn't an issue is really just conditioning um looking at the competition was actually really fierce competition this year. Um previous years I felt that men's physique hasn't really been there 100% um, obviously the overall winners in the previous years have been very good. My coach won the show overall two years ago and then my old training partner shuey won it last year so obviously the overall competition is there. But um, the general competition wasn't quite there past couple of years but this year a lot of people showed up trying to get that national qualifier.

05:57.43

christophknoll

Was talking to someone about it and he was like yeah he's like even though I didn't go to the show I could see who was competing there and knew that the competition was pretty good. Um, there are quite a few guys that were pretty good at mins physique um, surprisingly it was actually surprisingly good competition. Um, that includes my coach's other client who competed it in it. He showed up really? Well he won the class in. Um, novice true novice b and then I believe he got fourth. Um, just under me in um, open class d so that was a result of that for him at least um, he came in really well I think his biggest thing is just size which is what he's going to be doing for the next year is just putting on size. But for me. The focus now is going to be excalibber in Charleston August Twelfth ah so that's going to be very exciting. We got just over six and a half weeks as of today which is um June Twenty Twenty Ninth is the date today. So we're about so just over six weeks out six weeks and two days so really they got to put the hammer down now. Um, which we're going to be talking about today but the overall experience of the show was amazing I love stepping on stage is extremely fun. Um, it was really fun presenting. What I had even though I knew it wasn't. Nearly the best physique up there I was not even close I had a lot of conditioning work I need to do but I went up there presenting it as if I felt that I had the best physique um I was one of the only people smiling when you're doing your're posing and that's really what you should be doing. You should be smiling and men's physique, especially most guys don't do it anymore. I don't know why.

07:31.56

christophknoll

Um, a lot of guys don't and very few do so made sure I smiled made sure my face lit up every time I got on stage and I did love it. Um I didn't really get stage fright. The only time I got nervous was for some reason when I was standing off to the diagonal. So when you're um.

07:51.20

christophknoll

Essentially doing callouts you're standing on the diagonal part of the stage if you look up any sort of callouts. You'll see guys standing diagonally on the stage. Um I got nervous there for some reason not really for any reason it was just prejudging. They weren't even awarding anybody it was just I presented what I had went to diagonal and then they called off the. Like they they called off the ah the overall the class itself said okay truenavis b you guys can head off now we're gonna be doing open class a then I basically got back in line to do open class d towards the back. So I don't know why I got nervous on the diagonal I did I started shaking a little bit but then. Calmed down the second I got up front and just went away just because I was focusing on the posing. Um a lot of guys. You could see a lot of guys got stage fright and when they did they shook um quite a few guys were shaken when they're posing. It's especially for those in true novice. It's their first time stepping on stage First time going through that process. So. Um, they were very nervous for the overall experience so that was interesting to see I've never really had stage fright I've you know done plenty of stuff in front of groups of people so never been an issue for me. Um, but I can see why it it is for most people. Especially being in front of like it was like 150 people probably at least at minimum 150 people um in the seats which sounds like not much but that's a decent turnout turnout for for this show. It's a pretty small show for the most part it is a national qualifier which is good. Um, so in the past guys would use it.

09:22.76

christophknoll

For relatively easy competition, especially when you know you're showing up dialed in um to get that overall so you can get that national qualifier so excalliber is a bigger show. Ah, there's more competitors that looked at the list last year and there is a significant more amount of competitors for those that don't know you can go on to um. Npc news online and take a look at the results. Um the results. The photos of the people who won all of that. Um, they're all up there so looking back at last year's competition for the excalliber. Ah, there's a lot from what I could tell. There's a lot more competitors. Um. The quality of competitors is higher but that's also because excalibber is a bigger show typically so um, there's that you know aspect of it. But the thing is is we're going to be coming dialed and we're going to be coming in 100% and we're not even going to register for the show for not um. If I don't come in 100% we might just push it to a show that's in September or something like that give myself a few extra weeks to really get dialed in I think that I should be able to come and dial it in 100% I don't see why not be very interesting if I didn't but that'd be something we'd have to address at the time. So. Um, with that being said, showed up to this show probably about 65% 70% maybe um, the problem I think I was having was that it was very hard for me to get pumped up I had nothing in my system almost no water. Um I got some salt from coach the second I was about to step on stage. So I wasn't really even fully digested in my system.

10:57.37

christophknoll

Um, so I think that was one of 1 of my issues that I had especially from a midsection. It's where all my fat is is my midsection. My back was decent. It had some conditioning. It could have been better, but my back was a lot better than my midsection. Um a midsection just my abs were just fucking washed out for some reason. Um. My guess is just because I simply had nothing in my system. Ah, even when you're on you know during the show day during prep when you're at the actual show and backstage you want to put things in your system Almond butter rice cake salt honey stuff like that to give fuel for your body to even get a pump in the first place. Ah, that way when you show up actually onto the stage. You do have that pump that you're looking for you. Don't want a lot in your system at all I mean a few sips of water 1 rice cake a tablespoon of almond butter and some salt is pretty much all you were going to really need um and that's what most guys had ah you. Freaking 80% of the guys there were eating rice cakes at some point it was kind of funny and they're all lightly salted all lightly salted ah rice cakes. So ah, that was interesting to see but the overall process was very difficult up until basically two days out so Thursday friday prize of the show. All I did was facet cardio um I don't I think I did it Friday as well. I can't remember I'd have to look back at my messages with my coach but basically um Thursday friday ah did facet cardio and that was it.

12:25.49

christophknoll

That's all we ended up doing it was 45 minutes I believe a facet cardio might have been a half hour and Thursday and a half hour friday I forget I had to look back again. It is it was it all happened so fast. Um, and then we had I had a lot of carbs Thursday Friday carved up um to be fuller at the show. Granted. Didn't really end up working out the way I wanted it to but I got those carbs in my system which is great. A lot less protein literally basically cut protein in half so instead of six ounces or seven ounces it was exactly half that excuse me half of that. Um, also more fats as well. Especially Friday so friday. Um, both Thursday and Friday all right, let me backtrack you a little bit so Monday Tuesday Wednesday without realizing it ended up being the hardest days I thought Thursday friday was going to be the worst ended up not being the worst. Ah it was Monday Tuesday Wednesday that was the worst right? So monday. Tuesday wednesday had the same food same cardio. Nothing really changed. The difference was was training so monday I did chest tries in doubts which is a very fun day for me in the gym I might incorporate that into my actual ches day I might throw some tries and some doubts into it just like one set each. It was just it was just really good to feel full. Um I felt really full. Um I got a really good pump that day. Um and just enjoyed the actual lifting. Um back and buys on that tuesday um does a bit harder because back as you know is the arguably the largest muscle group in the in the human body.

14:01.35

christophknoll

Um, that's if you don't count skin as a muscle um or an organ actually I should say so really, not even a muscle just an organ but your latismus dorsey is arguably your your largest muscles. Some people argue your quads. Um, let me look up scientifically.

14:20.30

christophknoll

Um, what is has been proven. She your glutes. Okay, interesting. So I think that's more based off volume overall volume of your actual glutes is the most ah not surprised. They are very thick muscles. Um, but area wise 100% is your lats some people argue quads I argue lats. But regardless the point is to work your lats you have to put it a lot of effort in so it was really hard Tuesday for me to get through my workout because um. Had no energy in my system and I was hitting back and on top of that supersetting it with with some sort of bicep movement for 3 or 4 movements so it was rather difficult um to get through that workout. Ah but I got it did my cardio and went home Wednesday was the worst day by far. Um. Nothing even came close to to Wednesday. It was a very very difficult day and I didn't I didn't realize it going into it if I had been more mentally prepared I would have been fine but I had very little energy just like Monday Tuesday but the difference was doing a total upper body day and to not spend 2 hours in the gym I supereded everything. I was doing anterior muscles. So I do like um I do like I think I started off with bias tries that went into a set of um I think it was inclined press for chest and then delts and then moved into backs back.

15:47.93

christophknoll

And I think another delt movement and then went into a chest and bicep movement and then finished off with the tricep and ab movement as far as supersets goes. So um, it was rather difficult to get through that day. It was very hard. A lot of energy was outputted um a lot of calories were burned and then on top of that I had my 45 minutes of cardio so was a very difficult day um I I wish I'd known it going into it that it was going to be a difficult day because then I would have prepared myself differently but I went into it thinking that Thursday friday is gonna be worse but man I could have just like I could have stopped halfway through like I was so done lifting. Halfway through that that workout. Um by workout I mean the entire thing there's exercises which are the individual movements or a movement and then there's the workout which is the whole thing. So the workout itself was very difficult. Um I still pushed through and still did it to. My 100%. You know it's not like I'm going to just cheap out on that on that exercise or you know movement or any movement really or that entire workout wouldn't cheap out on it and half asset. But it was very difficult to get through it I I was very tired like I said I had nothing in my system. My pump was shit because I wasn't doing enough. Per muscle group to really get a pump. The focus was just really moving the body getting the calorie deficit in there. Um, and just finishing off training to get as full as possible for the show. But.

17:17.88

christophknoll

Again surprisingly Thursday friday I felt like I was in heaven I was having a lot of carbs. It felt so good and then so to to say to loop back to what I was saying earlier Thursday and Friday I had 1 of the best meals I've ever had my entire life which was just salmon and rice and salt. That's all it was. And when you're when you're that dialed in on your food where you're supplementing salt and you can't really have any other seasonings or anything like that like the main the main seasoning I had was just mustard. It was just mustard and salt that was mainly what I was having I mean put on my plain chicken. So if I had plain chicken I would put mustard and salt directly onto it. That's all I would have. Um, and it tasted good. You know you get used to it. You get so used to having nothing that mustard tastes really good and I went into bodybuilding hating mustard I hated every drop of it whenever I tried it but I'm at the point now where I like mustard because it gets me through prep. Um, so.

18:13.76

christophknoll

Salmon Rice and salt was genuinely like I could have argued a 10 out of 10 meal. Um, like I enjoyed it enough to where I just sat there and closed my eyes and didn't even talk. It was just so so unbelievably good and it's because the fats because I'm lacking so much in nutrients. Having those easy digest healthy fats from the salmon just tasted so unbelievably good. You could not like salmon at all and have that and be in love. So I got to have that Thursday Friday and then surprisingly had another one of it. Salmon Salt and rice for my sixth meal on Friday. Um. So that we can have essentially a bowel movement. So the biggest issue that I had going into the show ultimately was my metabolism um metabolism is extremely slow for the most part we can manipulate it to lose the way to loot to gain weight all of that. But. When I was so low on food I just was holding onto everything um, which makes sense if you think about it. Especially if you're talking about just survival. Ah when you know if you're let's say for instance your're caveman or something you want to hold on to all the food that you've taken in because they also vary. They very seldom had actually good food usually meat was even in their diet. It was like a once a week kind of thing because it's hard to hunt animals at the time. Um, so a lot of time they're eating berries and grazing off the land and all of that. So whatever you held on to you want to hold on to.

19:44.18

christophknoll

So genetically it makes sense to hold on to the weight hold on to the food hold on to the water all of that so that you can survive better because if you just expelled it. The second you got it in your system or at least got what you needed nutrients- wise and then expelled it. Then you would be hungrier sooner and you'd be lacking nutrients sooner than if your body held on to it and sucked every ounce out of it that it could and then expelled it later on so we did have an issue I didn't realize at the time I thought it was just normal par for the course um, having issues with bowel movements just because. Ah, was taken in such a little food and my patal but my my metabolism was so slow. So um, we had that extra fatty meal Friday night and then Saturday morning with the day of the show. Um I drank quite a bit of coffee. Not ah quite a bit I probably say like sixteen ounces of black coffee. Straight right up in the morning. Um, it was like five thirty in the morning when I had it and then successfully had a bell movement and then went to the show. So um, that was my issue personally um and because of that I think that was also part of the reason why we don't want to put the food in my system at the show because I was going to hold on to it. Um. Granted I had almost nothing up until prejudging prejudging I had a little bit of honey a sip of water and some salt the salt tasted amazing. Um I don't care what people say if you're so depleted on everything no matter what you eat is going to taste amazing and if you've been in that situation before you'll know what I mean Um, so coaches like.

21:13.35

christophknoll

Here has some salt on my taste bad. It was sea salt and I tasted it and I was like fuck literally anything in my system fucking felt good. It just tasted so good of the honey on top of it I was just like oh sweet and salty. Um, so it was just it was perfect. Um, granted, it was just super quick. Um, you know, quick little bite or whatever. And then getting onto the stage. Um, then after prejudging was done because men's physique. There's no routines men's physique goes through pretty quick. We end up waiting a while for men's open to go through and men's classic physique to go through because they have you know a little bit more of a routine as far as the opposing goes prejudging especially finals. Most guys in finals get like a minute to a minute and a half on stage to each person so it takes a lot longer to go through finals for men's open and class of physique. But then on the flip side. It's much faster for men's physique because we don't have a routine we simply show what we got again to remind everybody who we are. And then they award everybody. It was a super quick process for the finals. So once we were done pre-judging men's phs equals on the last ones they still had women's wellness and women's bikini left. But once you're done your division. You're done at least until finals. So they're saying okay, we're going to start at 10 they started exactly on dot at 10 um, and then they said when men's phsi was done. They said all right. Men's physiki guys are all set division's over, um, just make sure you're back here by 2 for finals starting at 3 so um, got word from coach I can go get a handful of fries and um basically a hamburger.

22:46.30

christophknoll

Without the top button so I can have the bottom button just can't have the top button um I can get whatever sauces I wanted on it and you know extras just no cheese. Um and no top bun so when did that that was amazing. It tasted so damn good. Um, and then. Went back to the show. Um felt I fell asleep for a while you're just so tired. You end up falling asleep backstage and then they started calling up everybody started getting ready I had a little bit of salt I did that myself. Grab some salt made the show that was in my system try to get as pumped up as I could just 0 fucking veins. All my veins are gone I mean I look better fucking after meal one on a random Tuesday than I did in finals. Um, just my veins are gone. There was no pump it was hard for me to get the pump in general I felt bloated from the burger because I'm not I'm so not used to all that fat the fat and the burger which is overwhelming so I'll super bloated and gasy from that. Um, that's also another thing that you learn when you're so dialed in on your food is that when you have something out of your system. Your body does not fucking like it which I'll get into more. And few minutes. But um, just felt supergassy. All of it was sit my lower belly which is the worst spot for it to sit especially for me fatwise. Um, it was just sitting right in the worst spot, but it didn't really matter at that point the show they the finals doesn't really matter. Um.

24:15.83

christophknoll

Some shows the finals do matter if you show up like shit the finals they'll dock you ah this show. It didn't really matter. It was. However you came out in prejudging so we weren't really focused on fucking coming in Crazy. The guy who is also under my coach some you know take a shot of vodka. Whatever to try to dry out a bit. Um, he had some salt all that finished up his muffin that he had that morning so it wasn't so much focus on making sure you look your best because the rewards were basically already given essentially they already judge everybody give everybody their scores then moved on to finals. Um, then you have like your you know your posy routines and all that and you can get through it and then you're done So Overall is a very very fun experience. Um, a lot of waiting for your division to be up, especially for men's physique because it's so quick and you're only up there for so so like such a short amount of time. Um. So There was a lot of waiting I did fall asleep quite a few times and that was a goal you want to stay off your feet Your electro lighttes aren't where they want where they should be really you, You're not having any salt you don't got any electro lights in your system good and we're not trying to Sweat. We don't want to sweat especially with the tan. Um, so. Want to sweat and lose your like your electrolytes so laying down sitting down was ideal um to make sure you get in the blood to your upper body and your head easier just because you don't have your electrolytes to balance it properly so laying down was what I did it most of the day.

25:43.71

christophknoll

Um, it was a hard floor a hard cement floor so it wasn't the most comfortable thing but I still passed out quite a few times so it was It was great to pass out. It was great to fall asleep because it passed the time and it felt amazing. Um, so some people showed up prepared. It was kind of funny to see.

26:02.70

christophknoll

Definitely show up more prepared next time is my first show I didn't know what to bring I didn't know what to grab so I'll definitely show up I had to stop at the store on the way there make sure I had everything I needed so this show coming up in Charleston in just over 6 weeks I'll show up more prepared I'll bring a pillow probably a blanket I have no idea just something to rest my head on. Um, and I think that I I could be wrong. It might change by then if we do excalibber I think I'll have my coach's undivided attention because I think I'll be the only 1 competing in that show for him. So um, he'll just tell me what to do probably that entire day. He'll keep his eyes on me the entire time. So um. That will be good. That'll be beneficial for me at least um, but we'll see if that you know how that goes coming up. Ah, but as far as ah, whatever happened after the show so basically got the awards I walked away with some medals they were they award top 5 of of class. So. Honestly, like most guys ended up walking away with metals because very seldom I mean men's open in classic physique. There's way more competitors but in men's physique most guys men's physique walked away with the metal because there wasn't that many that competed in each class and if you reward top 5 with not that many most of them going to walk away with metal. So. Um I have them like kind of hanging on this like bookshelf thing um not really the super super important to me. Um, just that is my first show and it was exciting that I was able to walk away with something rather than nothing I'm glad I was able to walk away with something. Um I should have gotten forth in true novice b but that's ah it doesn't matter the judges made the decision. It is what it is.

27:35.52

christophknoll

Um, you know you you just move on. Um, it's it's you know there's no point of getting upset about it when um, if you disagree with the judge's decision because it's not up to you. It's up to the judges and that's what they're there for so um. Of course every single person's gonna be a little bit more more biased towards their physique. Um, so the guy that did beat me in true novice who got forth. Um, he had better conditioning I will admit that but the difference was is that my posy was just leagues ahead of him. Um, and I wish that counted for something because. If pose counted in this show I think a lot of people would have been dogged heavily for it. Um, a lot of these guys it it was rare very very unfortunate, um, that a lot of the guys who showed up to the show. It looks like they almost just saw what a men's physique competitor looked like that morning and then just try to stand. The best way they could based off memory after looking at a photo for 3 seconds um so to me, it's almost kind of in a way insulting because I spent so much time mastering my transitions and mastering the poses and driving out to my coach and going to seminars and like posing seminars and all of that to make sure that I came in 100% for my posing. Just for it to literally not matter at all. Um, because granted I might have placed better because of it I have no idea. Um, but they definitely didn't dock people who didn't post properly. So ah, even if I did place better because of it. It's not like they.

29:07.99

christophknoll

Put people down because they didn't pose properly and it just it's really unfortunate to put in all that effort and time I mean I was posing every single day make sure I got it dialed in I still do pose every day I love posing. Don't get me wrong. It's just hard when you put in all this time into something that just ended up not even being judged. Um, when it should be it should be judged that's a thing it should be it should be a part of it. I mean if you're at a national show and you fuck up your posing. They're not going to reward you for that. They're going to docky for it because that's the bare minimum if you're not going to show up one hundred percent with your physique then at least fucking get your posing dialed in but this show didn't matter. Ah, they didn't care. It's like almost like imagine um two leg days a week for a year for instance and then you show up and they're just like oh we're not judging legs. It's like well I've been working on it for a year like what the fuck you're supposed to judge legs like classic physique. For instance let's say like. You're working on your legs and then you show up and they're like oh at this show. Specifically we're not going to judge legs even though that's like part of it like that's that's kind of what it felt like to me it was kind of like well this is deposing is part of it. That's that's what we're fucking doing up here. We're not just standing here. You know, reposing. That's that's the whole point. Um and presenting it. In the way that is required by the division. But the people who did stand up there and didn't post properly didn't get hurt for it. So it's like what the fuck's the point when I just stand up there just focus on getting dialed in and just stand on just fucking stand there like it makes no difference so that sucked. But besides that.

30:43.70

christophknoll

It was a very very fun experience. I loved stepping on stage. Um I had some family there which is great. My wife my mom my mom flew down from Massachusetts for it. Um, and then my in-laws were there as well and it was great to have them there. They're all written for me I could hear them yelling and you know I got you know my coach yelling and. Um, chey was yan I think I think it's it's hard if it goes like that it just goes so fast. Um, you just hear your name. That's really all it is and then I see my wife down there taking photos of me and smiling at me and what not it was is it was fun. It was a good time um telling us rolled around. You know they avoided everybody and then you walked offs stage. Um. So the ah aftermath of the show was um I basically got to have essentially whatever I wanted for a meal so I went and got some spaghetti some big zedi basically um and then um after that went home. Essentially went to bed not too long after that it was it was a long day. Very long Dale was up at like five fifteen ish to make sure I got to tanning for six forty five which is a 40 minute drive so I had to make sure I left by 6 and also do my way in drink some coffee. Um I think get in a meal. No I didn't I didn't eat anything I don't think I didn't eat anything at all is in my car driving when my coach texted me to eat something. Um and then went to the bathroom left. So I want to make sure I had enough time to do all of that. Um, then after the show had the big z the next morning I had brunch.

32:16.63

christophknoll

Ah, got some bacon eggs and the best hash cros I've ever had in my entire damn life if you're ever in the Charlotte area or really any area I'm pretty sure they're all over the country. Go to snooze am eatery best hash browns I've ever had ever bar none not even close and their corn beef hash is amazing too. My wife got it try to buy to that amazing. So. Very happy with that It's exactly what I was hoping for just a good breakfast I got a moca coffee. Very very good breakfast um prior to that breakfast I had I did fasted cardio so this is Sunday the day after the show I did fasted cardio um had breakfast after that. So fast cardio was because of the meal less than the night before. My facet cardio had my breakfast and then we picked up where we left off basically meal 2 well read and have meal to meal three so we skipped meal one and 2 of the plan went to meal 3 and then we're back on back on plan after that and then Monday we're back doing training like normal. And 40 minutes of cardio 5 times a week so that's where we're at now is training um like normal cardio's 40 minutes post workout 5 times a week granted today is Thursday which is leg day I was going to do it fasted but I just could not get out of bed. It just was not happening. Um I tried so hard to get out of bed I did the 1 2 3 method and all that bullshit and just could not get out of bed. So I said you know what? if my body is telling me to stay in bed this bad which is never normally that bad. Um I sometimes's going to listen to it and do it it says so I stayed in bed an extra forty forty five minutes

33:51.10

christophknoll

Um, woke up watched a little bit of Youtube to wake up and get ready for the day and then went on my normal routine. So now tonight later today I'm going to do some legs at um, the other gym gym I go to has 2 locations going to go to the other one. They have different leg equipment. So I'm going to go to try it out. Um, might make it my main leg date gym just because they have a squat press and I love squat presses. Um, so that's what we're at now. Um the most interesting thing I think the most interesting process that surprised me was the tanning. Um, so. I tried my best in Florida a few weeks ago to get um like a base hand essentially to just kind of be a little bit darker than it normally am I did get burned pretty good by accident. It wasn't planned I tried my absolute best to not get burned I was applying some block every hour but just somehow. My shoulders didn't get it as good as they should have and my ankle was just weirdly burned same with the inside of my right knee which is weirdly burned It's just like I missed these 2 spots for some reason so that ended up showing on the Tan. So the tanning process for men's physique is easier because you just get 1 tan. The day of and their bronze are the next day or sorry 10 on Friday the day before the show and then a bronzes the day of so it sucked for me because I ended up showing up relatively pale I'm a very pale person. It's my I got a lot of northern and Northern Northeastern european blood in me, that's most of most of my blood is.

35:23.91

christophknoll

Like english and scottish um some whales and some swedish in there and dutch and whatnot so like I'm kind of a mixture but it's mostly northern europe and Northeastern Europe so I'm very very pale. Um I can put on a good tan That's my french blood a good chunk of me is french um. You know France french parisian french so when I put on a tan I can put on pretty dark if I really wanted to but like between Florida and the tan the spray tan I didn't get really much sun at all because I was back to work I was training doing cardio. So like the last thing I wanted to do is sit outside in the hot sun. Um, it was just not really conducive to my schedule so didn't really get to do the get to have the base hand that I wanted to have going into the overall spray tan. So um, they had to do a couple of coats. So typically it only takes like 20 minutes to get spray tan um because they're doing it in bulk. They have these big fucking spray nozzle things that they use they that's all they got to do um, it's not like really up close and personal like a professional spray tan is this is more mass produced in a way and there's so many people getting it at once. Um. That they got to do it quick and it's also not really for quality tan. Ah, it's not meant to last It's not meant to stay there for weeks. It's meant to be on you for literally the show and that's it. So I spray it on I dry off and I got a second coat and it took.

36:55.90

christophknoll

I was there till almost seven o'clock so for almost a whole hour I was there couldn't really I use my phone a little bit. You can't just like sit there. You know you can't sit down. You got to stand in front of a fan of dry off and it's kind of chilly in there. Um, you're bunch. You're around a bunch of half naked dudes. It's just it was a very awkward situation. Um. And it's just uncomfortable and um, it sucked because especially the dark your skin is ah the quicker. The tending process is so I saw guys come in with very very dark skin. Um, get a super super quick spray tat and be out in like 5 minutes I was like motherfucker like I've been here for all day it feels like and on top of that I got home and my tan was botched bro every spot that was um, sunburnt had a different color to it. They fixed it for the most part and onstage. It wasn't very noticeable. But once you were offstage and not in that bright yellow light. It was very noticeable. Um, what was burned what isn't burned. Um, yeah, you can't really tell now you can kind of tell here if you're looking at the video you can kind of tell the top my arm my top my shoulder right here. Um, it's like pink. Ah, that was where I was burned pretty bad. My ankle you can tell um it was burned there but like it was a different color. So like you'd be I was darker where I was in sunburn. It was lighter where I was sunburn and there's not really much they could have done. The bronzer was pretty quick. It was on like 15 minutes there's just this quick spray tan.

38:22.97

christophknoll

Um, and then you're done. But what was funny was I was expected to be relatively brown coming out of the spray ta but I wasn't the first day that Friday I was orange as fuck I look like an umaloopa like genuinely genuinely orange. Um. And it was freaking me the fuck out because I'm like dude I can't show up like this I can't show up orange. They know what they're doing so I trusted the process I'm like it's it'll probably turn brown but still I'm like this fucking looks terrible and then't get my head at all. Um, they didn't get my face didn't get the top my head because I'm I'm pretty bald for the most part. Um they didn't get the top of my head they didn't get the back of my head my neck. Well, they got the back of my neck but they didn't get the back of my head or the top my head or my face so I was like fucking white and then fucking orange. That's that's what I was There's a direct direct contrast between my my jaw and my fucking rest of my body like right where my jaw was was the line of like all. White as fuck oo lumpa like there was there was you could see it it was like it was like the pacific ocean meet in The Atlantic Ocean there's a clear fucking line. The differences. So um, that kind of suck. But then when I showed up for the bronzer. Um I was browner than I was when I left. Ah, much much browner. Um, with its tan and then the bronzeer really kind of took to the next level with how dark I was and how Tan I was I ended up being pretty dark after that. Um and they got my face and my head and all that with the bronzer so it wasn't my face and my head were a lighter color. But.

39:54.42

christophknoll

It was tasteful in a sense. It wasn't so bad like it was before where it was like a clear fucking distinction between the 2 what was not spray taned what was spray tanned so that was interesting to see at least during the tanning process. So the other problem that I had we talk about anabolics on here. Um. Want people to understand this. This should be a transparent topic. We talk about it pretty frequently. Um, and it's also pretty what's interesting is I was watching a video and it's a pretty frequently ah like pretty new topic to talk about. It's been around for a long time. But. Guys didn't really start talking about it until like rich Piiana came about like not even ten years ago like really got big like not even ten years ago um he was really the first one in the mainstream media as far as fitness goes to really be talking about steroids. Um I think it's ah it's something that you need to talk about because. This is the reality that um, we a lot of us need to face is that even at these regional shows where the competition isn't nearly that fierce as far as like what's out there. Um national shows are much more fierce than regional shows and then pro shows are the next level on top of that. Um. Winners of national shows will have trouble winning pro shows or even doing good in pro shows. That's how big of a jump. There is there people forget that so like even at regional shows. Um the amount of gear involved for a lot of these shows is a lot higher than most people think it is um.

41:27.18

christophknoll

Granted, less is more and I've always preached that and I think you can be very very lean into a show with very little amount of anabolics. Especially we start off that way. Um, but there are anabolics to help fix situations that your body is lacking in. Um, so for me, we're running. Pretty much the same cycle almost all the way up until the show. Um, which was three hundred milligrams of test prop three hundred Milligrams of master on prop and um, one hundred Milligrams of trend prop. Um, so running that all the way up to the show I ran test up until Ten days out ten days out we pulled it so then I was on masteron and trend up until four days out which is the Tuesday I pinned Sunday Tuesday Thursday so we pulled it out 3 or 4 days out and for me it was four days out because the Tuesday pin not Wednesday pin so we pulled it out Tuesday so I was on nothing. Um, besides the Aromasin which is an ai helps with the estrogen and cabbragole which helps with my prolactin so that was the only thing I took on that Thursday and that was it and those are just oral you just I just drink the cabricgole and then I just take the aromason. So um, that's. That was a hard process to go through because um, even though I still on trying to masteron I could feel the difference on test, especially with my libido. My sex drive was in the fucking toilet. Um, that was the biggest difference. Other than that I felt mostly the same um irritability was relatively high. Um, but.

43:02.66

christophknoll

That's also just pretty common with most guys. That's just how it is. You're you're goingnna be more irritable and that goes for anybody even women too who are I in gear. Um, so I was pretty irritable and it was kind of weighing on my relationship with my wife which was hard I was trying to not let it do that. But ah sometimes you just. Just explode a little bit I never exploded at her. Um, but just exploding within the household just made her um like by explosion I mean like yelling for a few seconds um getting mad at something. Um, it doesn't make for the most comfortable home. Um. So that did kind of weigh on us and I try my absolute best to keep it under control but the other thing you got a team to take into account is it's not even necessarily just the gear that's going to be doing that to you. It's also the lack of good food. Ah, you don't realize how much you mentally rely on. Good food like good tasting food until you have it and you just feel so much better like I felt so much better after that burger and fries. The endorphin is the dopamine everything and on top of that I didn't I really had almost no caffeine in my system compared to usual it was a few hundred Milligrams a day but that's almost nothing cavaious into usual. Um, and I didn't have my adderall prescription which I have for my add. Um which I'm pretty open about um the adderall isn't for my focus or anything. It's for my baseline dopamine. Um, one of the issues with me in general genetically and then also because the anabolic usage is that.

44:34.53

christophknoll

My dopamine baseline is fucking nonexistent. It just is not there. Um, so if I don't have any caffeine in my system I feel borderline depressed because you can't find it's hard to find enjoyment in anything. We don't have dopamine in your system and I'm not even talking about like a dopamine rush. Like you'd get from certain things like an adrenaline rush or something like that I just mean like literally just having baseline dopamine. You don't realize it. But if you don't have add or something like that or dopamine issues you don't realize how good you feel until you lose it and then when you don't have it. You're like fuck you're right? so. Being off the adderall which did give me that baseline my quality of life which I'm still off now I'm still off it now to lose the fat. My quality of life has significantly decreased just because I just don't find enjoyment in anything now. The only time I find enjoyment in things is after I train which I train at like five thirty so it's like the end of the day that I feel good the rest of the time I feel like shit. Um, which should be kind of a tell that I should be doing fasted cardio but I get stomach pains during fast cardio I'm so hungry. So it's like do I get up early do fasted cardio.

45:47.80

christophknoll

Suffer Basically through it because I fucking hate it so much with the possibility of a Baseline dopamine for the rest of the day or roughly until until training until I train. Um or do I do it post workout when I am feeling good I can enjoy the cardio. And come home and enjoy my meals enjoy my night with my wife all of that where really my main thing is just suffering through work essentially and just not wanting to work at all. Um, that's the kind of battle in my head right now. Um I know that there's plenty of benefits from cold showers I know that. But.

46:20.40

christophknoll

I'm relatively depleted right now. Um, it's not too too bad. It's not as bad as it wasm trying to keep that in mind it's not as bad as it was I'm having sweet potato which I actually get to eat after I record I'm so fucking excited for that I get to eat sweet potato with my sirloin. It's my favorite meal of the day arguably. Um. So that's new. That's different than when I was in Peak Week peak week is the the last week before show. Um, so that's different comparison to that and I'm also doing a lot less cardio. So overall, it's not as bad as it was um and something that I firmly firmly believe in now. Is that if you hated the process of prep entirely then what the don't even compete like yeah, it's hard but like enjoy the process. It's hard. It's going to be difficult but you're seeing daily changes I genuinely saw daily changes. Especially in peak week. You could see the fat coming off every single night every night or every morning I'd wake up and see more of my abs. Um, so if all you can think about is how much you hated it and how much you were hungry and how depleted you were and all you did was complain then this sport isn't for you? um. Im very much I've flipped very much over the years when I first started in the gym I was very much mindset focused like stuff is um, it's kind of just who you are if you're mindset focused I'm not anymore. So what I mean by that is when your mindset focused you're focused on like you got to go into it knowing that.

47:55.54

christophknoll

The best there is and you got to kick the ass everybody else and you're going in there for first everybody else compete for second and when you're going through prep you got to kill it every single second of the day. Um, that's more what I mean by mindset it's like you know Shark Mindset whatever it is um, but for me, it's I fucking execute. That's all I do so like when I was at the show chey asked me he said you get in the zone when I'm just staring out this fucking window and I'm like what zone I'm like I'm here to I'm here to compete There's no zone to get into like I didn't really say that I was just like I was like yeah, there's no zone for me to get into I'm here to pose. And step on stage and pose and get off stage. That's what I'm here to do um and he's like yeah, all right? But like realistically, there's no zone to get into in my opinion. It's like you're fucking. You're there to execute. You're there to pose show your physique and earn that medal even by earning it. Really you earn it. Go leading up to the show. You don't actually really earn it on the stage. Um, you earn it by through through prep. That's how you get to that win. Um, you can't just show up on stage randomly one day and win you have to earn it throughout a significant amount of time. So I'm very much. Not a mindset person anymore I'm very much just a disciplined person just doing what it needs what I need to do to get there. Um eating what I need to do eat training drinking. Whatever it is um I mean leading up to the show I you know, especially this show three weeks out I already got the word for my coach three weeks out

49:33.30

christophknoll

We're going to be pulling artificial sweeteners artificial colors artificial flavors. Anything artificial is going to be gone. Um, so basically all I'm going to be able to have is black coffee straight black coffee and water going up into the show for the last three weeks of prep I mean that's not if that's not discipline I don't know what is there's no mindset of like could fucking kill it with no artificial flavors like there's nobody talks about that shit. It's called discipline it's called doing what it takes um, you can also get to to raveled up in that you don't want to do. Whatever it takes so hard that you ruin your life. Um, you don't want to focus so much on bodybuiling that you forget to live the rest of your life. Um, prep is the 1 time where I have to focus more so on it and I did weigh on my family and I understand that and it is well known in the bodybuilding community that that's what that does. Um, that's what prep does. That's what do shows do it is the reality. It is not a sport you just perform in It's not football where you practice go home and you're done for the day and then you show up to the game and do the best you can you live at 24 7 you live prep Twenty four seven you prioritize sleep making sure you get in 8 hours you're You're keeping notes of not really actual notes but like you keep a note in your head of like how often you're going pee your bathroom breaks whether or not, you're drinking your water for your water cut because I did do a water cut um taking the vitamin c taking all your vitamins taking you know your your ah.

51:01.94

christophknoll

Gda taking your whatever coffee you need to take staying under a certain caffeine amount. There's so much that goes into every day making sure you're doing properly one fourth teaspoon of Himalae Salt with meals 1 3 4 and 6 whatever it is um, there is a process to it. There is a discipline to it. Ah, and there's a lot that take it takes it's taken out of you. Ah right before prep I was actually getting into cold showers but during prep I was so depleted I did not want to endure a cold shower I'm cold way easier now because of it. Um. I don't even have my Ac on in the middle of North Carolina summer because I'm just colder now I'm more depleted so I just don't have the mental capacity to go through something like a cold shower. Um, so that's that's just simply what discipline is it's just doing what you need to do to get it done. Um I'm not. Like I said I'm not very much a mindset motivational person if I only hit the gym when I was motivated to hit the gym I would never go to the gym and be very especially prep very seldom would I ever go to the gym. Um, as just I go to the gym because it's called discipline then I enjoy it once I'm there but actually eating and getting up and going to my car and grabbing all my shit and grab my water Whatever grab my bcas all that shit I don't want to do any of that like that's enough for me to not want to go. But then when I get there I feel good and I'm glad I went but it's hard. It's there's a wall especially when you don't have dopamine. It's it's literally feels like a physical wall between you and what you want to accomplish. Ah.

52:34.60

christophknoll

If you talk to anybody who has 80 d they'll probably agree. Maybe even Adhd um, they'll probably agree with what I'm saying. There's a physical wall. It feels like you physically can't do something. Um, you know I'm walking by chores all day when I'm working a night like there's a physical wall between me and the dishes. That's what of feels like ah. So. It's very difficult sometimes to stay disciplined but at the end of the day. That's what matters is stay in discipline but with that being said coming up close to an hour now um I don't want to take up too too much more time with this recording? Um, but I do want to talk about the process going forward. Um. Process coming up. Um, we got just over six weeks out from the ex-calliber we're going to register for the show probably like a couple days before the show. You don't really get penalized for that as long as you don't register for the show I think the day before as long as you don't do that. You don't get penalized. They'll do a late fee. Per division you're competing in I'll probably end up doing 2 divisions which is going to be novice and open novice. There's going to be a novice division at this show which novice is that you've never won a class before. So if I want true novice B. For instance, this recent show I wouldn't be able to compete in novice because I hadn't won a class yet. So I'll be able to compete in novice and I'll be able to complete compete in open um and because it's a bigger show. There's gonna be more divisions overall more classes I mean um so still men's physic division but overall more classes. So I'll be able to fit in with.

54:06.11

christophknoll

A more particular height range. So I think the height range could be 5 10 to six foot is what I'm gonna end up competing in which I think is class e I have to take a look. Um I forget exactly? but ah, be able to do that and then also novice but that doesn't matter what we're going for is the overall. Um, we're not going for wedding novice I mean I feel like that's going to be when my bare minimum is winning novice. We're going to go into it truly going into this one where everybody else is competing Second that's the goal we're going get peeled. We're going to get as dice as possible because the main feedback my coach gave me was I have the size um on the stage I have the size I was bigger than most of the guys up there. Not heightwise but overall proportion wise I had great proportions. The best posing arguably up there. Um, really just comes out of conditioning so we got to get that conditioning dialed in. Um, so we're gonna be taking it up a notch this next six weeks ah really if you look at it I was looking at the previous show as the show to show up to but I had to shift my mindset as if like it's just part of prep and is part of the experience and I really am happy with how I came out again. I should have had more of a pump but it is what it is. I'm just glad that I got fifth considering the competition. It was pretty fierce competition. Um, fifth in both my classes. Um, we're halfway through prep essentially victory classic was just about halfway through prep. So now we're just over six weeks out v classic was exactly seven weeks out from excalibur so now we're six weeks out almost to the dot.

55:38.32

christophknoll

So what the plan is now is we're going to be running a similar cycle to before I'm back on test now I feel great because of that I'm feeling great as and just feel better I don't feel energetic I don't feel like I'm a new man. Nothing like that. Um I just feel my libido is back. Um, for the most part. Um, my mind is in a better place I feel happier a little bit too. Um, but after next week so when we're five weeks out we're going to be doing master run again most likely going to be pushing trend again more trend most likely. But we're also going to be pushing kle buterol. Um, which is known as kle I'm gonna be running that as well as t three and t four sort. But that's gonna be my cycle going forward I should be starting Cle I believe Saturday if everything goes to plan t 3 2 4 it just whenever that comes in I got to order that so whenever that comes in we'll run that. Um. The Klan is the one that is gonna be the most risky um t three t four is really just going to be I think mostly metabolism sped up and just sweat is really I'm going to experience from t three and t four which is basically t 3 2 4 just manipulates your thyroid energy output um, so. That'll be interesting but kle is the one that a lot of guys I've I've spoken to and also read what they said in in different forums is either. You love it or you hate it. There's no one between ah it is a stimulant. Essentially it was originally designed for asthma.

57:12.93

christophknoll

Um, it's legal in other countries but not legal in the us it was designed for asthma. Um, and it is not something you run long-term you will die if you run it long-term because of the heart issues it causes because of of it being a stimulant so a lot of guys what they experience offimants like kle. Is ah, jetter's anxiety and lack of sleep. Um I think that that won't necessarily be a problem for me considering my add I could have a whole carafe of coffee before bed and fall asleep. No problem. So I don't think that's going to be really an issue for me. Um. And you talk to anybody who's been on Klen and kle when especially you have a slow metabolism like me and kles speeds up your metabolism and also introduces more thermogenesis on top of the t three t t three t 4 um, it's what gets you peeled kle is really what takes you to the next level. Um. More trend would be nice because trend gives you that grainy look but we'll find that out I also don't necessarily want to run more of trend because it is so harsh and we're already running harsh compounds. So we're going to be pushing all this so we're going to be getting to the next level voice. Um and ladies ladies and gentlemen. Um, you'll be seeing this soon enough. So next time you see me if you're watching the video will be next weekend which is going to be five weeks out yet five weeks out is going to be next time you guys see me. Um I will have experience probably most of what.

58:44.40

christophknoll

We're going to be taken I've already had master on I've already had trend I've already had tests all that's no I know exactly what to expect t 3 2 4 and clan I've never tried before never even attempted it and we're going to be starting off with forty micrograms a day three days on one day off and then once a week going up by Twenty micrograms which it's an oral supplement so I had to cut the pills in half at least for the days that I go up by 20 if it's not a multiple of 40 I have to cut the pills in half. Um, so by the time we actually step on stage I think I'm at um, hundred forty micrograms a day I don't know if we're going to be pulling it sooner than that I have no idea but let's say we do run it up to the show I'll be running one hundred forty micrograms and if you talk to anybody who's been on Klen that's a good amount. It's a good chunk. Um, these most guys don't go more than 140? Um, that's like pretty much the top end most guys stick to around 80 for the most part. Um, but 120 is going to be pretty gnarly and this is truly what's going to take us to the next level. Um, but with these compounds what we're going to be able to do is um, push my metabolism to the next level and um. Hopefully introduce a refeed or cheat meal every 7 to 10 days is what coach said because my metabolism is going to be sped up. We have had a really good rebound so far I weigh in yesterday Wednesday in comparison to Saturday I'm down a pound and a half from show weight which is really really good considering.

01:00:14.17

christophknoll

We did a water cut and I had junk meals afterwards. So we're really happy with where we're at now we're trying to get down to under one ninety which will be £3 under my stage weight. Ah for Saturday so two days from now we're hoping to be under 91 if if we don't hit that I think that'll be okay, um, but that's our goal right now and then. I think ideally if I could be peeled at like one eighty I think I'll be very happy maybe 83 anywhere from 81 to 83 I'll be very happy. Um I think we'll we'll have a good physique for that if we can be 164 ish will come in pretty pretty diced I think um. Especially we could fill out ah with the anabolics that we have introduced then we'll have a full rounded physique with very very very little fat. Um, but we got to lose that stubborn fat and I think that's why we're pushing it so hard is not because ah. Got to lose the fat but it's because we got to lose stubborn stubborn stubborn fat that I've had in my whole life. So that's where we're at right now I'm excited for the process I'm looking forward to it. It's going to suck. It's gonna be hard. But if you're not like you're only stepping on stage for 15 seconds at fucking most when you do prejudging. Finals. Especially so if you're not here if you're here just for that then you shouldn't be competing. You should be here for the process because the process is literally all day every day is twenty four seven if you're not here for that then you should be competing. Um.

01:01:49.30

christophknoll

It's like saying you only play football for the game itself. You know you don't if you hate practice you hate putting on your pads you hate eating for it. Whatever it is but you only like the game and if the game was once every four months what the fuck are you doing. Why even do it. You know what? I mean so like imagine you're playing football in the games once every few months maybe at the most and you have to practice practice practice to get there and imagine losing you know like what was the point of all of that unless you love the process if you love the process then the point is that you get to enjoy the process. So enjoy the process. Going to enjoy the process of this prep and look forward to stepping on stage in Charleston I got to stay the night or there this time Shelby was about 40 minutes from home. So not too bad of drive excuse me I'm sorry um, not too bad of a drive but Charleston is about two and a half 3 hours away so have to drive out there get a hotel the night before and probably the night of maybe make it a weekend thing when that fucking show to get my national qualification put on some fat and well really not fat ideally, just muscle put on some fucking muscle show up to nationals and get first call out. That's the goal. So. That's ah, that's the future looking forward? Um, but with that being said I appreciate you guys listening? Um I apologize. So's not here to ask me questions about the process. Maybe next week he'll be you know we'll be. We'll be fine recording. Um and he'll ask me more questions about the process I just dished out information.

01:03:21.34

christophknoll

Um, all this information take it as you wish? Ah this is what I experienced personally, it's not what everybody else experienced? Um, and I got fifth. Not everybody got fifth. You know so just ah, take this information and do with it with what you will do not do anything I say to do I did. Um, this is specifically tailored to me everything we did was is tailored to me everything going forward is tailored to me specifically and and abolics are legal. Never take them um never get on them I advise heavily against it. Um I know the risks I know. What's out there I know what to look out for I have proper guidance all of that. Um, that's why I talk about it so do not take it ever not I there I said it I'll say it every episode do not take it that is my words this is what I do this is what I take but with that being said. Hope you guys enjoyed a little little shorter one this time hope you guys enjoyed it. Um, it should be up for you guys at our normal schedule. We do apologize for missing that one week last weekend which was the twenty fifth we apologize for missing that episode just it didn't work out and. I was depleted from the show and everything was going on family whatnot and he was busy too so he had a golf tournament and all of that so we do apologize for missing that one week. It's our first time it in a week fullyley um, but going forward. It shouldn't be that difficult. We'll plan ahead of time for sure we didn't know that this weekend was going to be just me. We thought it was going to be the bolt of us.

01:04:53.72

christophknoll

Um, I also went into last week and thinking that we're going to record something on like Monday and post it up Monday but that didn't end up happening so do apologize for that. But with that being said, ah, thanks for listening. Um, stay in the gym stay pushing. It stay disciplined. Motivation isn't everything. Um, and just enjoy whatever process you're going through and enjoy life. Don't take it for granted um, be happy with where you're at be proud of where you're at very few people are able to say that. So if you're able to enjoy it smile when you look in the mirror because you're doing your best um, you deserve all the success success in this world. That you're aiming for because you're put in the effort with that being said, take it easy guys. We will see you next weekend.


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