Vertical Improvement Challenge Halfway Update (#56)

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Oops, we got technical again. This time about exercise, recovery, protein, and jumping.

Hope you guys enjoy this update to the vertical improvement challenge!

Show Notes:


Improving our verticals. Gaining weight in Daniel's corner, and losing weight in Andrews.

To follow along with the Vertical challenge, find out latest journal on Google Sheets as well!

Knees Over Toes Guy:

Knees Over Toes Guy

Could be witchcraft, but Andrew's giving it a try.

Air Alert:

Google Images

Daniel's tried and true method.

MuscleTech Protein


Whey Protein Powder | MuscleTech Nitro-Tech Whey Protein Isolate & Peptides | Protein + Creatine for Muscle Gain | Muscle Builder for Men & Women | Sports Nutrition | Chocolate, 4 lb (40 Servings)

This is Andrew's current favorite protein. It's got the BCAA's, the creatine, and all that sweet, sweet protein.

Follow Along With Our Challenge Journal

Challenge Three: Vertical Journal

You'll find Daniel and Andrew's journal and charts for how this challenge is going. Feel free to make a copy and do it with us, or just follow along and see if it's worth your time to try. We made this one REAL fancy.

Sweet google goodness.

Episode Transcript

[00:00:19] Andrew: Hello to our beautiful listeners.Welcome back to the show. We are thrilled to have you guys for an update onchallenge number three for the year, which is our vertical improvement. onlyhave Daniel and I this time around. So if you were loving bread on sorry todisappoint, but Daniel, good to hear you.

[00:00:41] Andrew: Good to see ya. I'm upset with howmuch higher you jumped on me, but how's everything been going. It looks likeyou have a busy weekend with your wife's 30th solo dad night and all kinds ofstuff. So how's everything treating you.

[00:00:56] Daniel: 'cause they've been good. And first ofall, I have to say hello to our ugly listeners as well. You tend to greet ourbeautiful listeners and I just want the ugly people to know that I'm I'm herefor them. I care about

[00:01:10] Andrew: At least.

[00:01:13] Daniel: no, the weekend was good. CelebratedHillary's 30th. We went and did a roller skating party and did an outdoor movieand just did a lot of fun things in general. Um, yeah, I've had a solo dad, nothere and there. Hillary is actually doing top golf right now with somegirlfriends from church. So So dad night here and there, just making sure thatHillary has a chance to go and hang out with some friends.

[00:01:39] Daniel: I think rather than I washed the cartonight. So it was invigorating, but that's not what we're here for. We're hereto talk about the. Vertical challenge where yeah. I mean, no surprise beenkicking your butt there, but it's not, uh, it's not about the, the raw numbers,right? It's about what the growth is and, Um,

[00:02:00] Daniel: you know, trying to, trying to seeimprovement there.

[00:02:05] Daniel: So I haven't actually looked at hasyour, as your vertical change so far and a positive.

[00:02:14] Andrew: Well for me. Yes, we're going to leaveit as simple. And for now it looks like I've had a niche. , and I kind ofthought, you know, we're basically at the halfway point a little past thehalfway point, I kinda thought I would have had more improvement for how littleI've trained my vertical recently, but yeah, I'm, uh, I'm open inch, uh, basedon my most recent test.

[00:02:43] Andrew: So. Yeah, not great. What about yours?

[00:02:49] Daniel: Well, it's, it's kind of fluctuated.So. When we started the challenge, it was the, measurement's a little toughwe'll, we'll call it. We'll call it at thirty [00:03:00]one thirty one and a half. Um, and then a couple days into the challengeactually DIT down to 30 and I haven't been diligently retesting every day.

[00:03:13] Daniel: I've kind of spread out my tests. Andso then. When a little while where it stayed or at 30, I think I did a retestor two in the midst of about five or six days. Um, and then I had a day whereit jumped up to 35, which was pretty awesome. Um, and then today I did one moretest for the episode and it was at 33.

[00:03:33] Daniel: So yeah, at its max, um, it seems likethere's maybe been improvement, but I'm going to go ahead and say for me, Idon't know that it's adding to what my vertical is. I think it's more so justkind of seeing, um, based on some training and then based on arrests and basedon warming up kind of figuring out where, or what are.

[00:04:02] Daniel: Could do to expect kind of a maximumvertical day. So maybe there's a little bit of improvement. I've been reallyconsistent with my training. Um, I've been more consistent and mindful ofprotein intake. Um, the other thing that I've been doing is weighing myself.

[00:04:21] Daniel: Each morning, I've tried to do itconsistently.

[00:04:23] Daniel: There've been some days that I'vemissed here and there, but, um, seems like then able to add a pound or two onaverage. So there may be some actual muscle changes.

[00:04:36] Andrew: That's fun. So you're trying to,you're trying to add a little bit of muscle to it. So that's part of why you'retracking it. And I actually asked you about that since you started doing it,but that is partly, you're seeing a few. The protein intake and possibly, Hey,break that 160 pound mark. Huh?

[00:04:52] Daniel: That's a goal. I mean, I, I was, whenI was listening, lifting consistently, I was in between 1 61 65. So I'vedefinitely dropped some weight. Um, And the it's it's dropping muscle weight,unfortunately. Um,

[00:05:10] Andrew: That's the worst ever.

[00:05:12] Daniel: the goal is to get back to it, butyeah, so I, I'm curious to hear you feel like you've maybe added an inch andyou felt like you expected to see more growth cause you haven't specificallybeen turning vertical.

[00:05:24] Daniel: So. Have you been doing drasticallydifferent exercises than your normal daily exercises? Or like, what about yourroutine made you feel like you're going to see some improvement?

[00:05:39] Andrew: Well, okay. First, let me talk aboutthe negative. I, I have not been as consistent with training as I was with ourpast SQL challenge as I was studying. So I went to Kansas, uh, last Wednesdayand I was able to get to work out on Wednesday morning, but [00:06:00] then my sleep schedule, my. Diet and myability to go to the gym just got complete, just completely wiped throughSaturday.

[00:06:10] Andrew: And then Easter was Sunday and firstthe gym wasn't open, but even if it was, I probably still wouldn't have gonebecause I was just exhausted on Sunday. So I missed four days of just abouteverything I did. Okay. On the diet, I guess. But, , sleep was trash and noworkout at all. So that was kind of frustrating that I missed.

[00:06:29] Andrew: So. Days right before the halfwaymark. But anyways, to answer your question, um, yeah, I'm, I'm still liftingsimilar what I was doing. So my I'm still doing a push pull legs, uh, routine,uh, that I've been doing for the last probably 10, 11 weeks. Uh, I'm still doingthat and it's, uh, six days a week. But what I've changed up is I'm stillhitting the major lifts at the beginning, but at the end, I've shifted over tosome more of the knees over toes guys stuff.

[00:07:06] Andrew: To an extent I'm trying to followthat. I don't have a Nordic hamstring ability. Well, I probably could if Itried hard enough, but I'm not going to try very hard to find that cause thatstuff sucks. But, um, I put them in a bunch of box jumps. Um, I'm sled, I'mdoing sled work, uh, almost every single workout.

[00:07:23] Andrew: So I know you're not supposed to dolegs six and four twice a week in this program, but I'm doing either slid orbox jumps. Uh, every single workout. What's been interesting about that. My, Igot a whoop, probably two days after we started this. Um, for some of ourlongtime listeners, they might remember at the very beginning I was talkingabout whoops.

[00:07:46] Andrew: Um, but I, when I got back on the looptrain and slapped it on and immediately my recovery, it was at like 50% in theyellow, which is not good. Like 90 to 100% is kind of your goal where you canbe peak efficiency. So the entire time we've been doing this challenge, I havebeen. At a semi-load recovery, right?

[00:08:06] Andrew: Not like the bad bed, but like,definitely like the middle of the road. Don't push yourself too hard. I don'tknow if it's because I was going every day or what was going on, but that wasprobably the only positive that came out of missing a gym for four days in arow was when I got back. Uh, well actually I guess Saturday night, um, I guessI went to bed early enough.

[00:08:28] Andrew: Uh, and then Sunday, I got enoughsleep and. I was able to finally get into the green on my recovery. So, andthen, um, Monday I hit my 25 inch vertical instead of the 24 inch. That was myprevious peak. So maybe that helps. Um, but that's been interesting, uh, thebox jumps and this is for anybody who thinks that I'm in any way in shape, uh,the first set of box jumps I did, uh, two weeks ago.[00:09:00]

[00:09:01] Andrew: When. Okay. Like I did not feelconfident in doing it was, I felt very weak compared to in the past when I didsome. Uh, but what was most embarrassing about this? Besides my ability to jumpat higher height ranges than I expected, um, my abs were sore, like bad sore. Acouple of days after, during the box jumps from doing box jumps.

[00:09:22] Andrew: And I don't think that's ever happenedto me in my life before. So that shows how little I've been jumping that my abshurt from doing box jumps. But what about you? I've you've been doing the airassault and sorry if you've got questions on that, feel free to hit them withme, but you've been doing the air assault every day and you've done it before.

[00:09:41] Andrew: Is it as effective? Like how are youfeeling on that? Because. Yeah, almost added like three inches to yourvertical, at least from baseline, it seems. And it could have totally been atesting thing. There's always that room for air that we, neither of us aretesting properly, but that's pretty big improvement halfway through.

[00:10:01] Daniel: Yeah. So I've been doing, I've beendoing an error alert, um, just to

[00:10:05] Andrew: Did I call it air

[00:10:06] Daniel: you did. No. It's okay. I just wantedto correct it and kiss

[00:10:09] Daniel: anybody. Then everybody looks it up.It's an old program. I didn't realize how old it was until I was just Googlinga couple of the, like different names of the jumps to make sure I was doingthem.

[00:10:18] Daniel: Right. And then I saw the video and Iwas like, oh, this is like eighties kind of stuff. But I don't know. I mean,there's not a lot to reinvent in terms of jumping, in my opinion. And so I dothink that that is one aspect of doing error alert. That's pretty helpful iswhenever I'm doing these workouts, I'm doing a lot of different jumps and, Um,it's involving arms and then there's some step up aspects of it.

[00:10:51] Daniel: And I mean, yeah, it, it pretty muchburns out your legs. Um, and th there is that muscle. Added sort of piece toit, but I also do think there is something to just training your body, to jump,trying to, you know, incorporate the arms. I mean, there's apps that aredefinitely a part of it. And so, yeah, I'm still trying to lift in addition todoing error alert, um, that hasn't been quite as consistent, but you know,trying to live to get some additional muscle, additional power.

[00:11:26] Daniel: But the thing that I've been veryconsistent in. Jumping in it's actually not every day. Um, that's, that'sanother thing that I wanted to call out and kind of wanted to pick your brainon. And I put a comment on your sheet at one point, or it might not have saved,but I'm just asking, Hey, have you had any rest days?

[00:11:45] Daniel: Because part of what I'm doing withair alert is, um, in week one, I did Monday, Wednesday, Friday, I did air alertjump program, and then. [00:12:00] Yes, Sunday,Tuesday, Thursday, Saturday, didn't do any jumping exercises. Now those weredays where I tended to either get a lift in, or maybe I played Frisbee, orthere was some days where I pretty much did nothing aside from walking the dog,walking around the house.

[00:12:19] Daniel: I truly had several. Rest stays. Andthen, um, the weeks sort of alternate. So you do Monday, Wednesday, Friday, andthen the next week it's pretty stacked. So it'd be a Tuesday, Wednesday,Thursday. So it's back to back and then a longer rest period. So that was onething that I, I felt like made a difference is, you know, having those burnoutdays, like my, my vertical dropdown.

[00:12:50] Daniel: 30 at one point where I was justcompletely gas, I think yesterday it was down to 30 and that was me doing apretty intense track workout doing a, uh, air alert workout, and then trying todo a vertical test. Like it was, it was pretty rough, but then came back today.You know, after a day of rest is up to 33.

[00:13:15] Daniel: And I, I feel like if I rested andthen had a good warm up tomorrow, I could probably get back up to that 35. Um,so anybody who is training, I, I do think there is value in kind of varying upthe intensity of the workout and then finding days to rest, if you've, ifyou've gone too hard, so to speak like this.

[00:13:42] Daniel: In the midst of the past, uh, twoweeks, I guess we've been doing this a little over two weeks. I had a, uh, likea Frisbee, I don't know, match, like pretty intense match. Like one of theharder games that I've played, where I was just dead tired by the end of it,push myself sort of to the limit. Um, And I took pretty much three almostcomplete rest days after that, but then I'd have to go look at the dates.

[00:14:16] Daniel: I think it was pretty soon after that,that I hit that 35. So what, what is your thought on having rest as a part ofyour routine?

[00:14:27] Andrew: Oh, man, that is a hot topic.

[00:14:33] Andrew: I swing. Wildly between stuff for onethere's this idiom. I think we talked about this in the book. man, it's beenawhile, but basically whenever you're working out, uh, what you're doing is ina kind of graphic, imagery. You're taking like a knife and you're cutting yourhand and. You're trying to, you're trying to get a countless, right.

[00:14:56] Andrew: And you're trying to get this bigcallous on your hand, but if you [00:15:00]take that knife and you cut the cut every single day and you never let thatskin heal over before you recut it, you're never going to grow the callus.You're just going to irritate and keep this cut open. And as gruesome as thatsounds, that's what happens when you're working out.

[00:15:14] Andrew: You're literally tearing your muscles.And like you're, you're damaging the muscle fibers. There's like little tearsin your muscle. Like you took a knife to it. And that's what happens when youwork out hard is you're hurting the muscles and then they're re healing overthat. Cut. And, uh, it's basically making a bigger muscle.

[00:15:36] Andrew: That is a really good argument forrest. You need rest to give time for those muscle fibers to physically heal.protein helps. Um, it's one of the building blocks for that process. Um,obviously adequate sleep and water and you know, all the other stuff, but therest is really important. Now that sounds like it's pretty straight forward andI'm in the, in the alley or the team of, you know, obviously get your rest in.

[00:16:04] Andrew: Personally, some of the things I'vebeen experimenting with is resting from maybe the heavier lifting. Likeobviously I'm still resting from heavier lifting squat every day, but there'sthis other camp that's called grease. The groove, I think, is what it's called.And basically their ideas like, Hey, instead of going crazy, you just do.

[00:16:30] Andrew: Oh, and it usually is body weightstuff, but you just do it a lot and you just keep doing it and you just keepdoing it and you keep doing it. And that has nothing to do with the knees overtoes guys. But I thought about it and I was like, okay.

[00:16:40] Daniel: Cool.

[00:16:40] Andrew: One of the things that the knees overtoes guys talked about with, he was like, you know, every single.

[00:16:45] Andrew: Day, I slept. I slept every singleday. And the reason he sleds is it helps him increases jumping ability. sothat's one of the main things I'm looking at that I changed in this program wasmaking sure I got my sled working, where I was pushing and pulling a sledpretty regularly. And the reason he sleds everyday is less the muscle endurancenow, which is there, but it's kind of on the ligament side and, uh, the mindmuscle connection.

[00:17:12] Andrew: He is constantly reinforced. Thatconnection that your body makes between doing something and being better at it.So the grease, the groove is usually a pull up protocol where you're basicallyevery hour you do like two or three pull-ups and you, you end up doing hugevolume of pull-ups throughout the day, which you only do like one or two at atime.

[00:17:33] Andrew: And that's one of the better ways toget your pool of numbers up. So I'm taking that kind of overlaying it with theknees over toes guys. He says he's sledding every single day, no matter whatworkout he's doing. And it's kind of like cardio, , you look at these peoplewho run. They're not, they're taking rest days, but they're, they're takingrest days very occasionally once a week.

[00:17:58] Andrew: Um, the rest of the time they'rebuilding up [00:18:00] mileage. So when itcomes to this, what I see as a body weight exercise, even though it's probablya little bit more explosive than a lot of body weight stuff, I'm trying toincrease the volume of training. with the hope that with enough protein enoughsleep, I'm still going to get that rest I need, because I'm not blowing my legsout.

[00:18:19] Andrew: Like you're doing I'm, you know, maybeon the leg days, I'm getting pretty close to it. But on the upper body days,it's, you know, we're talking a couple minutes of sled push and pull, or a setof box jumps, maybe two sets of box jumps. So. I don't think it's having adrastically negative effect. The only argument against that I have is thatwhoop data where my recovery was just trashed for almost the entire perioduntil I didn't go to the gym for four days.

[00:18:46] Andrew: And even though my sleep was off, Istill managed to get my recovery finally into the green, despite everything. SoI guess what I'm saying is I'm kind of torn. I think what you're doing isprobably the right way to do it, but I think there's a. arguments out therethat there's a different way to try it.

[00:19:03] Andrew: That I'm trying the other way almostas like the devil's advocate here. So yeah, super, super noncommittal answer onwhat I think the right option is here.

[00:19:15] Daniel: Well I'm team rest for shutter.

[00:19:20] Andrew: I get it. the other, the other reasonI bring this up or the thing that it's different, , I think we've talked aboutthis before as well, so sorry for being a dead horse. But when I was trying toget some, you know, some chess games, I wanted to fill up a t-shirt a littlebit, You know, I was trying to lift heavy Joel, his stuff wasn't reallyworking.

[00:19:37] Andrew: And then I swapped over to just doinga much lighter weight, uh, workout, where I was just, I had like 35 poundsdumbbells and I was working from home and I just got on this bench. I had likeliterally a wooden bench, put a blanket over it, laid down and I would do a setof 15, I think, or maybe 20, uh, chest presses.

[00:19:58] Andrew: And I just did that on the hour, everyhour for the. So eight o'clock roll around 29. O'clock 2010. O'clock 20, almostevery chest work that I do now, I think back to it, I'm like, why am I evenwasting my time at the gym? I should just do that because that was like,literally the only time I ever grew my chest in any measurable sense.

[00:20:18] Andrew: So, and I was doing it every day. Iwasn't doing it every other day. I was every day for like three weeks. I thinkI just did chest press with dumbbells for hundreds of reps and. That thatworked for me. And that was whenever I started looking at this sort of stuff,I'm like, really, am I, am I misunderstanding rest?

[00:20:38] Andrew: And I am in no way an expert,obviously, but just there's just enough. And I knew you were doing some rests.I thought I was like, let's see what happens when I push myself really hard fora while. Unfortunately, I got four days of rest. So, uh, you know, theexperiment didn't really work out very well. And all of that said I'mdefinitely going to rest [00:21:00] before thefinal test day, because I do think what you're talking about, where it doesn'tmatter how you like mint, whatever you feel like.

[00:21:08] Andrew: Um, I think if you've been hittingyour legs pretty hard, you're going to test poorly. that's just how it goes. SoI'll probably take a couple of days of rest to catch up any possible lingering.overexertion I have, and maybe three days before the end of. Just do upper bodyonly, or just really take it easy and see if I can get that vertical to give meanother intro to out of it.

[00:21:29] Andrew: And, you know, praying that I can getup to the 30 club and only be half a foot off from you.

[00:21:36] Daniel: Yeah. So what is your ultimate goaland above? Is it 30 inches? Is that's what you're trying to get.

[00:21:44] Andrew: No. So I don't have a, I don't have anumber of aiming for, I had no idea what my vertical was whenever we starteddoing this. And I am still not sure. Honestly, I have a method I'm testing,which is basically, there's a pole vaulting contraption at the gym, and I haveDerek who's working out with me on occasion.

[00:22:04] Andrew: Uh, Me as I jump up next to it and tryand reach up, and then we measured off because of course it can't be easy. Likeit's not in like standard measurements, it's pole vaulting measurements orsomething. I'm not really sure. So we didn't figure out what the measurementsactually equal to. So that's where I got my vertical from.

[00:22:23] Andrew: So maybe I'm at 10 inches. That wouldbe sad for the record, if that's the case. And I'm like actually 10 inches toyour 30 inches, I'm going to go buy a big truck.

[00:22:38] Daniel: So have you done any, just the standard,basically chalk tests where you marked, and then you jump in work in measurebetween.

[00:22:50] Andrew: So that's kind of, I don't have chalk.And I probably needed to do something outdoors at some point with a tapemeasure. Uh, what we're doing is that pole vault has numbers on it. It'sbasically there's numbers that don't quite make sense, but it's in footincrements. And so we did the standing went up, you know, got my initial, whichon this thing was, uh, 18.

[00:23:16] Andrew: No,

[00:23:16] Andrew: I cannot remember what the exact rangewas. So I just measured yesterday and I was at 1910 for my, 25 inches. So twofeet less than that and an inch. So 18, 17, I guess it's like 17, three, maybe17 two was my standing. , but yeah, we, we basically. Yeah, we did the standingtests. We shouldn't have chalk or measuring tape,

[00:23:45] Andrew: but it is already pre-marked.

[00:23:48] Daniel: Okay. So if you don't have a numbergoal, what, what is your goal by the end? Like at the end of the month? How,how are you going to say, okay, this was a successful [00:24:00]channel.

[00:24:01] Andrew: Okay. Well, one improvement ingeneral. That is obviously what I'm going for is the improvement toconsistency. if, if you haven't looked. We're friends listening. We have somekind of fun. , I'm fairly proud of this Google sheet we have for our verticalchallenge. , and one of the things on it is a consistently it's a consistencychart.

[00:24:23] Andrew: And so if the consistency chart is inthe green and I, that basically to me is I gave it a pretty good effort. SoI'll be happy about that. , one of the things I'm doing that really doesn'tdirectly affect the vertical. Honestly, I'm going to be proud and considered asuccess. If I am able to fold all the way through is I'm not drinking alcoholwhile we're doing this challenge.

[00:24:44] Andrew: Um, which makes me sound like analcoholic. So maybe that is problematic, but I, I just, I think it's going tobe cool to kind of do a little 30 day, no alcohol thing while we're doing this.And so I'll be pretty happy if I'm able to continue to the end point withoutgiving into social peer pressure and, or.

[00:25:05] Andrew: Whatever you want to call it, thatgets us to drink as adults. So, uh, that, and then obviously the end goal issome kind of increase in the vertical. I've got basically a baseline of like 24inches, uh, assuming I measured, right? So using that same measurement, if Ican get a few inches improvement in 30 days, I think that's going to be awoman.

[00:25:29] Andrew: I don't have like a, if I only get twoinches of improvement, that's a loss. Like two inches is still, you know, ifsomebody can improve their vertical two inches, they're probably a happyperson, generally,

[00:25:40] Daniel: Yeah. I mean, that's.

[00:25:41] Andrew: least in 30 days. You know, if we'retalking about a year, you know, maybe not as much, but.

[00:25:46] Daniel: No. I mean, that's a, that's a 10%increase. I mean, roughly a little less and 30 days, so it's pretty solid.

[00:25:55] Andrew: What about you? Where's your, where'syour end point look like that you are considering you beating the challenge orneeds improvement.

[00:26:05] Daniel: So there were a couple of things. Iwould like to do, to consider the challenge of a success. So I'm keeping trackof weight. I'd love to be able to get back up to one 60. I don't know if I'llbe able to do that by the end of the month. Um, we will see all data need to behitting weights a little bit more.

[00:26:28] Daniel: And I have been consistently doing astrenuous track workout once a week. Not typically a recipe to gaining weight.Um, but we'll see if I can keep up with the protein. But, uh, I mean, at thevery minimum, continuing the upward trend on my weight would be awesome. 160pounds would be ideal. So that, that would be kind of a big win.

[00:26:57] Daniel: Um, and then for the vertical. [00:27:00] Yeah, obviously I want to try to increaseit, you know, testing at 35 kind of midway through was awesome. If I can beatthat by a full inch, that would be great. So at 36 would put me at a nice eventhree foot vertical. Um, so that would be pretty cool from a number standpoint,but in reality, what I want. I want to dunk a basketball. That's what I reallywant to do. So I don't think I could realistically call the challenge ofcomplete success if I get to the end of the month. And I can't dunk abasketball at the very least, I want to build a solidly, throw it on avolleyball. So I think one thing I'll, I'll try to do on testing day at the endof the month, which you need to look and see what day that is.

[00:27:51] Daniel: Hopefully. Not a day that I have likea tournament or something. Um,

[00:27:56] Andrew: That wouldn't be bad.

[00:27:57] Daniel: I think what I want to do is get anice, good warm-up in, um, go somewhere and be ideal. If I could find a placethat's not concrete because concrete is not super springy, um, and just bringtennis ball, I'll bring a dodgeball ring, a volleyball, bring a basketball andtry to just work my way up and see the largest ball that I can. Then maybe thebowling ball. I don't know if I want to get crazy.

[00:28:26] Andrew: Bullying. Well, that's what you shouldbe doing on training. It's just running around, jumping with a bowling ball.You get some, uh, some say in training in there.

[00:28:36] Daniel: Yeah. I was thinking you're startingto sound like Goku.

[00:28:39] Andrew: God, I, what was it? Something came upprobably on Tik TOK and, oh, there was some trend where these girls were, uh,flexing their back muscles. And they're like trying to, trying to get on somegirls on anime, who I've not seen before, but, um, there's like a clip of herpulling back a lever and she flexes her back and so impressive back muscles.

[00:29:04] Andrew: And I cracked up, I was like, that'sso weird. I was like, Shlomi. That is literally why half of us students go tothe gym as we watched dragon ball, see as kids.

[00:29:18] Andrew: So I get it. Two things from what yousaid by the way first, this is, this is my advice where I am less black or moreblack and white lists, a gray area than I am on the rest versus anything.Looking at your protein intake, you're averaging sub one 50 green. And I don'tknow if this is accurate because it's not like I'm an actual scientist.

[00:29:45] Andrew: That's looked into this, buteverything I've ever read says that if you're trying to gain weight, like whatyou're trying to do, you have to do at least one-to-one on that protein intakefor your target weight. So if you want to be 160 pounds, you should [00:30:00] be doing 160 grams of protein everysecond. Um, everybody across the board that I've read anything related to thatsubject.

[00:30:08] Andrew: That's the thing. Um, generally themore successful bodybuilding, I don't know what to call them. Influencers,maybe. Uh, we'll pretend they're pseudo scientists. Um, they're closer to oneand a half grams per, uh, target body weight. So one 60 would be somewherecloser to the. 1 9200 range. So highly, highly recommend you and anybody elsewho's in the same boat wanting to pack on that way.

[00:30:42] Andrew: Definitely increase that proteinintake, which is tough. It's been tough getting one 50 and every day. I don'tknow about you. It's tough for me.

[00:30:51] Daniel: I pretty much would need to eat a lotmore. Chains is my conclusion there.

[00:30:58] Andrew: Okay. There you go. You have mypermission. If that helps at all to eat as much Kansas you want for the next 15days. , second thing that you talked about, uh, it kind of, the bulletin bowlis a joke, but is there anything you're going to do over the next half of thischallenge differently than what you've been doing?

[00:31:18] Daniel: Well, part of the air alert program isthat each week the volume of jumps is going up. So I am doing?

[00:31:28] Daniel: more, um, throughout the program. So.That will continue. Um, and I don't really play to change up a lot aside fromjust sticking with my programs, being consistent, trying to get in a little bitmore weightlifting.

[00:31:45] Daniel: Um, and yeah, trying to find my testlocation for the, for the end.

[00:31:53] Andrew: Excellent.

[00:31:54] Andrew: No, that's not going to work. Sorry. Iwas thinking I might be in Dallas. I was like, maybe we can test same day, butthat'll be like a week after we finished. So nevermind. Uh, for me, I have beenslacking at my mobility and stretching, uh, specifically stretching out myhamstring said really good to me, long game and engaged better again, kneesover toes guide kind of thing.

[00:32:16] Andrew: Supposedly I should be stretching alot more and really work in those hamstrings out. Uh, Kim, a little moresnappy, so I'll be trying to make that a bigger focus. And then, like I said,I'm just not been really impressed with my performance in the gym. I feel likeI've been kind of going a little light, so I'll really probably really probablytry and up the weight on some of the lower body stuff, uh, specifically squatand just really crush those poor little quads of mine.

[00:32:49] Daniel: Cool. Well, I'm excited to see wherewe end up on this. definitely got to, got to get some video to share in thefinal. Um, [00:33:00]

[00:33:00] Andrew: Okay. I've I've got, I think there,it's got a video of my first test, so

[00:33:05] Daniel: perfect.

[00:33:06] Andrew: maybe we can, slap it together withthe video of my second test. And, uh, if I'm not too shy, maybe I'll do abefore and after pictures. For the Google sheet to, for anybody that's curious,what focusing on jumping about per month does to you or what not drinkingalcohol and eating a lot of meat does, if there's a change, we'll see.

[00:33:27] Andrew: I haven't seen anything yet. Well, allright. For everybody listening. Thanks for tuning into a Daniel. And I probablygetting too technical on a fitness stuff where you guys were just, uh, I guessthe ketchup episodes are going to be us digging deep and really only for thehardcore. People that care about such things, but for everybody, listen, thankyou guys for coming along, we will have our update and the final episoderelating to the vertical improvement challenge and just probably two and a halfweeks or so.

[00:34:00] Andrew: , keep your eyes peeled and, uh, prayfor our knees. Thank you guys. And we look forward to connecting soon.