Too much going on lately!  Just a quick chance for me to explain my absence – bear with me!

I kick off 110 with a story from leg day (because listening to other people’s gym stories is ALWAYS amazing, right?) that might sound familiar to you and hopefully is something we can all learn from!  Listener questions on the benefits of different RDL varieties and also on when to work in a vacation safely after your prep is finished.

There’s an online “coach” in the news these days for all the wrong reasons, and you won’t be at all surprised by my take/rant on the subject.  Some great questions from listeners also on supplement/shake “pushers” and breaking down the mechanics on some lunge variations!

I’m back!  At least for now – so let’s get to it!  Today I talk about my recent (as in this morning) shoe shopping excursion, and field questions from listeners on fasted cardio and what kind of gym gear is useful and less useful.  Also accompanied this week by a YouTube live stream which can be watched on my channel.

A quick update on where I’ve been and will be in the near future as far as The Drop Set goes!

Time for something that started out as kind of a rant and ended up in more of a decontructional analysis of what makes bad days in the gym happens and how you can fix or prevent them – homework for me, for sure!  Also, some ideas about incorporating tempo work into your training.

Lots of great conversation starters from listeners on this Friday:  how important IS protein?  Does it get too much hype?  How tight is that post-workout window for optimal nutrient absorption?  When should I be knocking those little logistical things off my pre-show checklist?  When and how do we step in and help people out in the gym that clearly need some help?  All that plus the latest raffle drawing AND a request for some help from YOU and a chance to win more free stuff!

Today we’re talking about a couple of really good topics from listener questions – the difference between National Qualifying shows and those that aren’t (well ok, we get a LITTLE deeper than the obvious there) and also how to correctly set your energy expenditure (TDEE) in your macro tracking app to appropriate targets (hint:  going off script for this one!)

More Q&A today along with the results of the latest raffle at the end!  Topics include:  what’s better, cheat meals or refeeds?  When supplementing intra-workout, what should go in there and what do you leave out?  Separate from that, I give a down-to-earth nuts and bolts discussion on creatine.  And finally, for aspiring trainers and coaches out there I recap my journey from frustrated engineering student to coaching and podcasting celebrity (in my head, at least).