Fe417a

0:00 - intro / what’s today’s plan? 1:09 - DB PULLOVERS ➡️ COMMENTARY 3:01 - DB INCLINE BENCH ➡️ COMMENTARY 4:44 - DB SHOULDER PRESS ➡️ COMMENTARY 06:51 - DB REAR DELT FLY ➡️ COMMENTARY 08:59 - CABLE Y RAISES 09:49 - I’m out

0:00 - But first, coffee 0:30 - never met such a playful, social cat 0:53 - Pull ups ➡️commentary afterwards 1:40 - High Row ➡️ commentary afterwards 3:00 - my thoughts on straps 3:43 - Commentary ➡️Vertical Row 4:52- Commentary➡️Preacher Curls 6:11 - training fasted/eating one meal a day 7:25 - Chest Supported Row ➡️ Commentary 8:29 -outro

0:00 - intro / what’s today’s plan? 1:09 - DB PULLOVERS ➡️ COMMENTARY 3:01 - DB INCLINE BENCH ➡️ COMMENTARY 4:44 - DB SHOULDER PRESS ➡️ COMMENTARY 06:51 - DB REAR DELT FLY ➡️ COMMENTARY 08:59 - CABLE Y RAISES 09:49 - I’m out

I pulled my groin a few days ago, let’s see how I alter leg day. 0:00 - Altered leg day, what’s the plan? 1:57 - Foam rolling 2:54 - Isometric Raises 3:42 - you see the difference between the right and left leg 4:27 - recap 5:06 - Single leg - Leg Curls 5:40 - Leg curls recap / how do I train calves 6:39 - Calf Raises/ Tibia Raise 7:07 - BB Romanian Deadlift/recap 7:45 - remaining plans 8:15 - finished up/getting back on track.

FYI: In the first clip my STBY BATT. caution Annunciator is flashing at irregular intervals. I didn’t catch the while flying until late. For a proper caution to occur, it illuminates followed by a single aural tone to catch one’s attention. My theory is that the standby battery was getting just enough charge to keep it going. Hence the irregular flashes. If I’d heard a caution tone, I would’ve immediately turned back and landed. Nevertheless, Enjoy the vid! 0:00 - flight out to training area 3:14 - descent 4:47 - Pepijn and I go thru our daily inspection 5:18 - base and final into ENCN 6:30 - Pep takes over 6:47 - Pep on final back at ENGK

0:00 - welcome back 0:48 Pull-ups:4x 12-10 1:24 - slow start 1:50 Straight Bar Pull-down: 3x15 & gymbro moment 2:44DB Incline Bench Curl (Double ➡️ Single arm): 3 sets; starting to feel the workout 3:30 - going through the last two exercises 4:46 - My focus on BB Back Row BB Back Row: 3x12-10 6:30 - T-Bar Row: 3x10-12 7:04 - Straight Bar Narrow Curl: 4x15-10

I take y’all through a FULL CHEST/SHOULDERS/TRICEPS WORKOUT with commentary. 0:26 - Machine Chest Fly and cues I think about when doing them 2:02 - Machine Chest Press 2:42 - might be my favorite… 4:02 - Machine Incline Bench 4:38 - cues and why I use them! 5:33 - Straight bar Upright Rows 6:20 - cues I use/thoughts on shoulder training 7:59 - DB Lat Raises 8:43 - Tricep Pulldowns 9:18 - wrapped up/low volume on triceps 11:04 - outro/more to come

So, what have I been eating so far while cutting?? Realized I didn’t track the protein shake I had for meal #2. That would put me at 159g protein and 1896cals consumed. 0:00 - taking y’all through a full day of eating, what’s new?? 0:32 - Eating sugars, again. 1:30- not being loyal 2:04 - when do I eat my first meal 3:00 - let’s get started on meal #1 3:52 - end result meal #1 4:20 - calories/macros for meal #1 4:24 - meal #2, when do I eat it? 4:58 - meal #2 end result 6:39 - meal #3 7:04 - ingredients/ my love for overripe banana 8:04 - end result meal #3 9:01 - total calories/ macros for the day

I’m taking my vids from YouTube and uploading here too. This will be the first one! Enjoy 0:00 - dropping vlogs every 7-10 days helping with speech 1:54 - Mixed training 2:44 - switching up my training split 4:02 - A good change/switch 4:45 - LETS GO FLYING! 5:46 - low cloud base limiting options 6:26 - realizing the cloud base is dropping/weather is garbage 6:38 - Approach back to ENGK