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Season 1 Ep. 22.

1:30- Can I build my booty and shrink my waist at the same time? -Julia H.

4:45- Does the food you get your calories from matter as long as I’m hitting my macro goal? -Bryan K.

9:45- Can I exercise with DOMS? -Jenna P.

17:45- How do I build muscle? -Mike F.

27:00- Should I be stretching before my workout? -Pete M.

30:00- How do I get abs fast? -Amy C.

36:30- Does semen have protein in it? -Michaela J.

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Season 1 Ep 21. Fat Loss Finale

3:00- Mitches progress update
4:15- Gars update
5:20- Ryan’s update
6:00- Brenner’s update
8:00- The struggles the gang faced
11:00- Fluctuating body composition
14:00- Lifting belts, good or bad?
23:00- Shoutout to Nicole!
25:00- Mitch is the biggest loser!
31:00- Highs and lows

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Fat Loss part 4.

2:00- Brenner’s checkin

3:00- Mitches checkin

3:30- Gars checkin

8:00- Is Tom Brady a clone?

11:00-Fat loss tactics going into week 7&8

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1:30- John’s background
4:00- The discipline of bodybuilding
7:00- The Air-force
10:45- Imposter syndrome
11:15-Dunnings Krueger effect
14:00- THE IDEAL CLIENT
21:00- Pros & cons between virtual and in person personal training
28:00- Progressions- beginner vs veteran
30:30- Non of it matters if you’re not having fun
35:00- Steroids
37:00- Experimental Excellence
39:50- Crying back baby
42:00- TRT
45:00- John’s words to his younger self. “You’re where you need to be”.
46:00- J3 University

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1:00- Competition Updates

1:30-Gars progress

4:00- Brenner’s progress

9:30- Mitches progress

11:00- Ryan’s progress

13:00- Fat Loss Tactics!

14:30- Steady state vs Higher intensity and lower intensity cardio

17:00- More fat loss tactics

25:00- Brenner’s Hyrox experience

33:00- What to expect during a Spartan race

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2:00- BenchPress- Expert tricks, cues and advice on increasing the quality and weight of your squat.

13:00- Deadlift- The #1 HARDEST movement to learn. We break it down into several cues and techniques to break through the learning curve.

23:00- Fundamental Deadlift NON NEGOTIABLES

27:00 When to use a lifting belt

33:00- Overhead Press- Warmups, tools and hacks for a SEAMLESS OHP

36:00- That’s what she said -Gar

40:00- Squat- tips, tricks, secrets and PRO advice on gutting & reinventing your crappy squat.

44:00- Sumo vs Olympic & stances.

45:00- High bar vs Low bar

48:00- How elbows & Lats increase your squat #

49:00- What should my squat stance be?

50:00- Breathing during compound lifts

53:00- Un-racking the bar

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1:00-Weigh in updates for the crew
5:30- Fat loss tactics being put into action
6:00- Ryan’s wins & losses
8:00- Brenner’s approach and progress
10:30- how to fix lower back pain/tightness when running
12:00- Tips on increasing running speed and reducing impact
14:00- Gars take on his 10lbs of weight loss!
16:00- How to pace yourself when running
18:00- More tactical games!
21:00- Gaining muscle vs losing weight
23:00- Why eating more is less! Myth of weight loss
27:00- Weight loss FALLACIES women face

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2:00- Updates @ the NAC
8:00- Bills background and hobbies
9:30- Bills Philosophy
12:00- Using injury’s or weak spots to provide value
22:00- Torn biceps
24:00- Tactical games, Spartans and Tough Mudders
38:00- Strategies to improve people’s adherence to a program
46:30- Don’t grow up to quick
52:00- 1st Phorm
54:00- Resources

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