Mental Fatigue On Strength & The WHEEL OF PAIN
Hey, Athletes! Mental Fatigue On Strength & The WHEEL OF PAIN
Mental Fatigue On Strength & The WHEEL OF PAIN
IN THIS 29-MINUTE EPISODE WE DISCUSS:
- Jerred and Joe breakdown a study a that looks at how mental fatigue affects strength.
- The study involves diving deep into 1 rep max.
- The guys give their personal recommendations for mental fatigue with respect to lifting.
- They also bring in Trampis for a new segment called the WHEEL OF PAIN!
- And A LOT MORE!!
Diving Deeper…
If you want to go a little bit deeper on this episode, here are some links for you:
Reference these studies for this week!
Garage Gym Athlete Workout of the Week
Don't forget to listen to this week's episode!
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
- Jerred
Podcast Transcript
Joe: [00:00:00] Welcome to the Garage Gym Athlete Podcast, where we talk about fitness, health, and anything to help you become the most optimal human beings. Let's dive into
Jerred: that. Ladies and gentlemen, welcome to the Garage Gym Athlete Podcast. Jared Moon here with Joe Courtney. What's up Joe? I've been better. Yeah. And for later, we'll find out why later.
So today we're doing some new stuff. We will be covering a study on mental fatigue. I'm actually pretty interested in this one. I'm always interested in how doing different things cognitively can affect your performance. And so we're gonna talk about that today as a study. We have a new segment for you.
Called the Wheel of Pain that we're gonna be going over today. Or going over it. You're gonna see, you're gonna witness, you're gonna hear about Wheel of Pain really awesome. And then we'll round it out. That'll be about it for today. I don't wanna spoil anything, but the wheel of pain's pretty awesome, so make sure you stick around.
Understood that. Yeah. It's gonna be awesome. Let us know your feedback. Yeah. Let us know your feedback on the wheel of pain for sure. But let's jump into this [00:01:00] study. I'll go ahead and pull it up. The name of the study is Mental Fatigue from Smartphone. Smartphone use or Strop Task does not affect Bench press force, velocity profile one, repetition maximum or vertical Jump Performance.
And so they tell you everything in there. We could dive into it a little bit further, but really what they're looking at they had three different groups and everyone acted as their own control, like they would. The control would, you would watch 30 minutes of a documentary, which I guess is just like a, not a very cognitively demanding task.
And then the other two is they would have you do a 30 minute strop test. And to me that's insane. And this is not the first time I've seen it in one of these mental fatigue tests for this stuff. But a strop test, if you're unfamiliar, it's that test where like you'll see a color or it'll say green.
But the color will be red. You know what I'm saying? Like the, yeah, it'll say the word green, that's what the letters say, but the color of it would be red. And you have to either say [00:02:00] the color or read the word, like depending on the instructions in the test, it's, it is it's hard to do, right?
Like it's just hard to do cuz you have to pause, you just have to think a little bit more than like you would when you're reading. And it can be very cognitively demanding, but to do it for 30 minutes straight. Is insane to me. So that's how they did the that's what a strop test is, and that's how they did it.
And then they also had smartphone use where they were having people basically look at social media, send text message. It seems like they were really trying to simulate like multitask, use usage of a phone, probably not far off from what people actually do. And so those were the. The three different groups that they were testing in this study and really what they found just to get straight to it.
And then I'd love to hear what you thought about it was there weren't, there wasn't a whole lot of there wasn't a whole lot of effect and performance for these specific things. So bench pro, bench press force, velocity one, repetition maximum per vertical jump performance it did not seem even though, They the [00:03:00] participants said, Hey, I'm not as motivated, or they did test that they were cognitively fatigued.
It didn't really matter. It did not affect the performance overall of these very short, acute bouts of exercise. And I'll hit on why I'm highlighting that the most right now. But what'd you think of this one, Joe?
Joe: The fact that slightly poor design in the fact that they did one rep Max Smith machine of a bench press.
I don't think you could properly evaluate anything much at all on a Smith machine, especially for one Red Max, because it's basically assisted. There's too much into it. We did I'm pretty sure we did the other version of this, but on muscle endurance, or I don't think it was actually. Endurance. But they've done this on muscle endurance and actual endurance, and the mental fatigue has been shown to affect those things. So when you think about. Mental fatigue and how it's gonna affect something. With muscle endurance, you're doing something over and over again, so you're constantly engaged with rom max.
It's so short and such a quick thing that like, you don't [00:04:00] really need to, it's not, you're not gonna tax you mentally. You're just gonna go in, you're gonna do it. You might be, you might feel a little more fatigue, but I don't think it's going to affect you that much. So I think the choice of a winner at Max Smith machine bench was a bit poor if they, if maybe they did something a bit more.
Mentally demanding, like an actual back squat or deadlift or like even a three re max, because it's not just a one-time thing, it's still an actual max. I think it would be inter interesting, they, they didn't find anything, any effect from it, which I think is also partially a good takeaway because let's say you.
We won't get into takeaways yet, but the study itself cool to look at because the, because it has been done at endurance and muscle endurance. And the fact that they had smartphone and strop tests was also cool because the strop test is pretty, pretty stressful or pretty like demanding mentally, but smartphones weren't far behind in how much it fatigued them, which is a part of a key takeaway I think, to wanna highlight as
Jerred: well.
Yeah. And to [00:05:00] your point, I would say like a Smith machine bench press versus a one at max, like free weight bench press is like the difference in like boxing a sparring partner versus hitting a punching bag. You know what I'm saying? It's like when you're hitting a punching bag that's more like the Smith machine.
It's like the same every time. Like you know what you're doing. But when you are, when you move to free weights, there's just more, there's more stability. Like it's a little bit more mentally demanding and the weight could go any direction, right? And there's no, you don't have to, you don't have to put much into it.
That more like sparring somebody, right? They could do something else. There's, there are other variables in there that aren't just hitting a bag. So I agree with you there and I also agree with kinda what you're talking about. I wasn't super surprised at this one because. It's such a short duration, you know what I'm saying?
It's like a one at max only takes a couple of seconds and I, and so I don't think, I don't think that having a really mentally demanding [00:06:00] task is gonna affect it that much. I wasn't too surprised. And like you said, I have three other studies pulled up here that I'm gonna share. This one is, This one was done in 2021.
Mental fatigue reduces training, volume in resistance exercise, a crossover and randomized study. This one basically says it in the title, mental Fatigue. They did very similar stuff, cognitive demanding task, 30 minutes. And they found that overall training volume decreased. And then here's another one.
This one is effect of mental fatigue on strength, endurance, a systematic review and meta-analysis and analysis. So bigger and, more, bigger takeaways than the study that we're covering right now. This one, very similar. Ultimately said it will affect strength endurance. And then lastly we have.
Mental fatigue from smartphone phone use reduces volume load in [00:07:00] resistance training, a randomized single blind crossover study. This one was done in 2021. Same thing. So what we can take away, what I think the bigger, here are four different studies on mental fatigue. What the literature in my view is saying is that, If it's super short, acute duration.
So if we're doing maybe a hundred meter sprint, or maybe we're doing a one at max, or we're doing just a broad jump or a vertical jump like that, a cognitively demanding task, or let's just say your day, you, your day it's not gonna be that big of a deal because most of us have jobs that equate to our day, that equate to mentally demanding tasks.
And But everything else it seems to affect. So if you have anything, strength, endurance the one I think that people need to pay more attention to is the ones that have to do with training volume. And that was the other study we did where if you did more mental, mentally cognitive, mentally demanding tasks, it can lower how much volume you end up doing or wanting to do, especially if you're just supposed to like even if our programming, if I was like, okay, on your last set, do as many reps [00:08:00] as possible.
It's if you're not that mentally fatigued, maybe you do 10, and then maybe if you are really mentally fatigued from the day you do six. And those things don't seem to matter that much, but I think they matter over time, like over a longer time period. And so I would say that mentally, if we look at the big picture, mentally demanding tasks and where your training is placed into the day is something that you should really think about because.
If over time it's reducing your ability to do things with muscular endurance or it's reducing your overall training load and volume, then yeah, over time, that's going to affect the one rep max, even if it doesn't affect in a single session in these perfect conditions. Hopefully that makes sense.
But, I think the longer term thing here is, and my takeaway from the first time we covered a study like this was try to place your training somewhere. And if you have men really mentally fatiguing days let's get the training done first thing in the morning, or if you know you're gonna have a fatiguing day.
Like for me, if I were to do a bunch of meetings podcasts all in one [00:09:00] day, that'd be very mentally fatiguing for me. And so then to roll into a training session right after. I can do it, but it's a lot tougher. I would rather have trained first thing that morning than do meetings and podcasts after that.
So just, those are things to think about and I think that's what people should, my ultimate takeaway from the study, you have to look at the, all the literature here and see what it says and what it's basically saying is that, yeah, it doesn't seem to affect super short duration things, but it can on a bigger scale, when we're talking about volume and things like that,
Joe: Yeah.
Takeaways for me are if you are in a situation where your days are demanding, maybe you're going through a course you're traveling and your days are mentally demanding, and some of the workouts, it might be more muscle endurance focused or whatever you're doing, maybe you need to pivot to go into more of a heavy strength, straight up strength.
Cycle, like even for a couple of weeks because the, your mental side isn't gonna affect it as much. And this also pairs as well with a previous study we did on minimum effective dose, and that even just lifting, doing, working up to a heavy one and then [00:10:00] doing one like max outset or whatever of that one, then or at 75% of it.
Doing that will still, you'll still be able to maintain or even improve your strength and it's not gonna take much out of, as much out of you to at least get you through to that demanding period, those demanding couple of weeks that you might be going through. So I think it's a good takeaway in that regard to that.
If you, maybe you, you change a shift or something, that's a way to pivot. And to not look at it as, oh man, I'm just so drained. I need to change my training at a ton. You can still do, maybe the heavier straight strength training and then pick up as you go along. And also that the smartphone before a workout.
If you're also feeling like during normal training that you're a bit taxed when you start your workout, think about how much you've been on your phone, especially like leading up to working out. You might just sit there and scroll through your phone, look at stuff, catching up on things, and it might actually be taking a toll mentally and like fatigue you before you go to work, workout which could carry over.
So if you're in that and you're in that position, then [00:11:00] maybe just limit the smartphone beforehand. And I guess the final thing is just an idea I had is if you are. Usually people that are in very demanding situations high, mental capacity. They might not have a whole lot of time maybe for this, but it might be worth trying out to do some sort of like decompress mentally between whatever you do mentally and your workout like.
Instead of a warmup a crazy warmup, do maybe 10 50 minutes of yoga listen, like just lay, lay around or something to decompress before you go into your training session, because it could have payoff for when you actually go to train.
Jerred: I'd actually love to see that study. I, and I think that's a phenomenal idea that you just mentioned because.
What? Even if you just did some like box breathing or breathing exercise for five minutes before you started, maybe that's just enough to maybe reduce anxiety, clear your head, focus on what we're about to do next. So yeah, I think that's a great takeaway. People should definitely try it because I'm also like, we're talking about what to [00:12:00] do in an optimal situation here and just trying to give everyone some science like, hey, In a perfect world, here's what you should do with your training.
But we don't live in a perfect world, and sometimes we just have to get training done when we can get training done. And I'd rather get it done mentally fatigued than not do it at all. So I would never make that choice. And it is the same thing I say about wearables. I'll never have a wearable be like, Hey, Your recovery score is too low.
You're not working out today. Like very rarely would I ever listen to that. I'd just be like, no, I'm gonna go train today no matter what. And the same thing here. Like you're like, I had a really cognitively demanding day. I don't think my performance would be adequate. So I think I will not work out today.
No, I'm gonna train either way. That, that's how you build some mental resilience. But maybe we could just do some meditation or yoga or breathing or just sit down in silence for five minutes and stare at a wall before we hit the training session. And that'll be enough. But yeah, I think that's awesome.
But that's it for this one. Mental fatigue, smartphone use, strop tests, all this stuff. I always think it's really cool to see how it affects the performance in different ways and capacities. And I give you four studies here if anyone wants to read more [00:13:00] or go more in depth on any of it. But we are going to roll now into the wheel of pain.
So we will flip over to that and enjoy the wheel of pain. All right. Welcome to the wheel of Pain. So Tramps Joe, are you guys excited to, to get going here? No. So how this came about, I bought this fun little wheel for my kids on Amazon. It's actually called World of Fun. And what we do is after they do so many chores, They get to spin the wheel a lot more fun for them.
They would have, we put all sorts of fun stuff on the wheel whatever, get ice cream, those kind of things. All things kids like to do. They got to pick what we put on the wheel. So we put all these things on the wheel. They would do chores and then when they got to a certain number of chores they'd spin and get to do it.
And then I was like we should do something like that at Garage Gym Athlete. [00:14:00] But instead of fun. We do pain. And as you can tell from Joe's expression and Trauss expression, they are just so excited to be doing the wheel of pain today. So here it is, the wheel of pain. And if you're only listening right now, I'm gonna read off everything off.
It's just a small wheel that you can spin. So we have on here row 2000 meters, 2000 meter for time murf practice, which is just murf calisthenics. You pick, which means you can pick something on this wheel that is a workout. You have the kettlebell snatch test, which is pretty awful in and of itself.
Quarter mile walking lunges. Pick someone else, which is fun. So if I, we draw Tramps and he spins, pick someone else, he could pick. Joe. Joe, yep. 500 meter row for time. Thousand or a hundred burpees for [00:15:00] time. I wanted it a thousand, but easy 10 minute plank. So that's accumulate 10 minutes in the plank, or
Joe: 1000 that's gonna work out for me an hour
Jerred: or 1000 double unders for time.
So which one's your least favorite on here? The 2000
Joe: meter row or Yeah, big row.
Jerred: The big row. In the plank. Yeah. That row, I feel like if one of us gets that, I feel like if I get it, we're just gonna rerecord this segment.
Joe: It's too bad you can't change the size of the sliver. That would be like the million dollar sliver on a right wheel of fortune.
Jerred: All right. So what we're gonna do again, we have people watching, we have people listening. So I have our names right here. Tramp is Joe. My name is officially here. We're all here. I'm gonna crumple these up. I'm gonna put 'em in this hat. And then we're gonna pick or I'll pick and then I get a spin too, cuz it's virtual.
So but I promise you I, my name is going in the hat. So anyway, we're gonna pick and [00:16:00] then we'll go from there. So if you are just listening what we're gonna do also is the, whoever gets picked and whatever the workout is, they have to film it. And we're gonna have, we're gonna have that on the show as well.
So we'll get started. So just. I know you guys think I'm gonna cheat this to where I'm not in it, but I'm first, I'm gonna
Joe: crumple that up. We already know that when we get a, you pick someone else with Tramp and I know who we're picking. So
Jerred: for Jared up, I don't know that Jared's off limits. Joe's in hat he's not gonna do this. Yeah. And Trauss is in the hat. So I guess I'll just, you want me to close my eyes? Shake 'em around?
Joe: Yeah. Oh look, this is
Jerred: also originally supposed
Joe: be just fell out. Yeah, oh,
Jerred: here we go.[00:17:00]
Close my eyes picking. And it is
tram.
Yes. Yes. All right. TRAs, you get wheel of pain first. It starts always on 2000 meter row. Do you want me to do a light spin, a medium spin, A hard spin? What would you do if you were actually spinning it right now? I don't
Joe: know. Twop pick spin please. A two, not spin.
Jerred: Whichever one makes it land on pick someone else, I guess is where I want you to do.
But just give medium if you get Okay. Here we go. Here goes the spin.
Oh, you gotta pick someone else. You gotta pick someone else. [00:18:00] Oh, I'm gonna, who are you picking? I'm gonna go with Joseph.
Joe: Oh, son of a pick.
Jerred: All right, Joe. Hey, devil. Or nothing, like you could you could get picked someone else too. And then just throw it back to tramp. Of course. All right, so starting on 2000 meter row, you want a medium spin?
Joe: That, that same spin that you just had. All right.
Jerred: Same spin. Here we go.
Joe: Joe's, at least the ones that bordered that aren't bad.
Jerred: All right. Hundred birthday. I'm out. Hey, that one's not too bad. It could be way worse. That's not, it could way worse. Pick someone else.
Joe: These are terrible
Jerred: and I gotta do this. You're like unlucky and luckiness in the same. Batch there was incredible. Very impressive. Incredible. That was awesome. All right, so Joe has a hundred burpees for time, so he's gonna film that.
We will show you guys him doing a hundred burpees for time, and that's it. Welcome to the first [00:19:00] segment of the Wheel of Pain. All right, and here we are. The day after the wheel of pain has been spun, Joe has completed his task, his mission, his mandate of 100 burpees. Four time he filmed it. He was nice enough to film it.
You still look pissed off, just like a little bit good two hours ago. It was so good for you though. It was like you're gonna live longer from that the wheel of pain. Long. I think every burpee gives you a second of life. That's what I've heard. I don't know what scientific study that comes from, but I've heard it's been said.
It's gonna be dead soon. Yeah. All right. So wheel of pain. Here we are next day. Joe, let's see those burpees. Man. Let's pull it up. And if you're just listening, you're not gonna be able to see, but we'll keep it entertaining.
Joe: It's, it starts off pretty strong because my first rep, I'm not.
Completely off balance because, wait, what was that?
Jerred: I think maybe we should [00:20:00] wait, go back. I gotta
Joe: why gotta go backwards. Go back
Jerred: to your first rep. What did you do? So he forgot that
Joe: he had to jumps what he did? Yeah. I was like, I, it's clearly, I'm just outta practice with my burpees cuz I'm just completely off balance.
I almost fall forward the shoes that I'm wearing, brand new running shoes and they're much thick. Yeah, I was gonna say that's
Jerred: the,
Joe: they're much thicker soul that I'm used to. So I'm wearing, I'm like, holy crap, these things are so thick. Like I'm just not used to, we're wearing that. So that's why like my wave was completely shifted forward and I actually end up, I find a way to correct it.
So now I'm just speeding up the video because of, and
Jerred: if you're only listening, what happened was Joe did a burpee, got like halfway up. And then rocked forward. And then I, once you get back down, like I had
Joe: to catch myself with my hands
Jerred: because forward. Cause he has these new shoes that are put 'em way off balance.
Yeah. So what's the correction? What'd you do to correct it? Oh, I guess I don't need to do this. They're [00:21:00] looking like burpees. The.
Joe: They're looking like burpee. No, I had to take my
Jerred: shoes off. There you go. And took off after. I wanna take your shoes
Joe: off after one round then, and then Thank you.
Then if you notice that first one afterwards, I almost fall backwards because it's just you don't have to overcorrect that overcorrection. Yeah.
Jerred: And here I was thinking there'd be no entertainment and watching me do burpees. It's,
Joe: yeah. I had to track down my chalkboard back here to have my tent slashes, cuz there was no way.
I would be able to count to a hundred. I'd probably like 70, 80, what am I at? And I'd probably round up and then I'd get called out for it and I'd have to do it again.
Jerred: So what was your strategy here? Are you doing you just did a hundred burpees for time or did you do I was doing 'em in tens, so
Joe: I, okay.
I did 10 and then I would just stop to, to erase a mark and then I really wasn't breaking it in between at all. We'll see. In a minute when I get to, this will be the, this is the 40 set or the end of 40. Once I stop pussy footing around,
Jerred: it's pretty solid. How, how would you rate [00:22:00] a hundred Burpees for 10, tell about it on the scale of one to 10, 10 being not how to change the
Joe: song.
That's important.
Jerred: So scale, and where would you rate it? Solid eight, eight and a half. Oh, wow. You really hate burpees, huh?
Joe: Yeah, I really do. And it's not, if it was just like, so four time, because there's like a I needed to get 'em done like quickly, then that's the hard part.
If it was just like, yeah, you have an hour to do a hundred burpees, it's oh, sweet. So yeah, the intensity definitely hurts it. And so it's not a halfway
Jerred: point. Yeah, with the, what is it? The what? The ruck workout. Doesn't it have just like a hundred burpees at the end of it? Or how many does it have? It's can't remember the exact
Joe: no, it's oh yeah, I think it's 60, 70, 80, a hundred and then you go for your
Jerred: ruck, right? Yeah. Cuz the buy-in I think just has a hundred burpees. Like just chilling for you At the end of the what?
The ruck. Yeah. And I'm always like, My goodness, this is awful. So I think
Joe: the first half I was like, okay, let's do tens somewhat quick [00:23:00] and then I'll erase it and then I'll do a rest. And then after 50 or so, it's I'm not recovering that time. So I slowed down my seconds per burpee pace.
And then I think this is, yep, there's the knees after. Oh yeah, I was going to the knees, every couple of rests. It's getting brittle cause. My really like conditioning. Yeah. That was getting tired, but really my shoulders were getting tired. I wasn't really used to doing that level of just like all the pushing and stuff.
And yesterday I did, part of the Imam was pushups are part of that, so I was feeling those from yesterday. So yeah, the pushup to try and get myself high up, especially cuz my hips were pretty tight. Anyway, that's when the knees came in after about 70.
Jerred: You're looking solid, man. I also like the baby swing in the in the garage?
Yeah. Yeah. That's, is that come in handy?
Joe: I wish, yeah. I, if I should have tested it out. It's got it's on like actual ratchet straps, so it could probably hold me maybe. But it came in handy with the kid now that he
Jerred: comes out. Not helpful for you, but helpful for the, not helpful for me.
Yeah. All right, man. So you finished this what, in [00:24:00] nine minutes and change? Eight 40 something. Eight 40? Not bad. Not bad. Not bad at all.
Joe: This is my finish. I think this is the last two.
Real quick.
Jerred: Awesome. Hey, you're now laying down.
Joe: A quick camera, just a quick mean mug for everyone. That's just how, oh, it's perfect.
Jerred: That should be the that should be the cover of the, whatever this podcast is.
Joe: That needs to be it, Joe. I might have to put
Jerred: it in somehow. I was thinking for future Wheel of Pain episode, should we pick new exercises every time or just leave 'em the same?
Should he had to leave him the same, he like a community vote.
Joe: If anything, have a, have a bench roster so that once one is done, you erase it and then fill it in with the next one up. Oh, so like a hundred percent time is gone now? Yeah, I took one for the team. You're welcome. I think that's the hardest one on there.
That two 2000 meter rows up there as well.
Jerred: 2000 meter row. You can sandbag a 2000 meter row and it's whatever, but if you're [00:25:00] actually doing 2000 meter row for time, it's the worst thing on the
Joe: planet. Yeah, and I tell Liz this cuz she was like, Because I said at least I didn't get the hardest one.
She's I thought Hunter burgers would be the hardest. She was like, yeah, it is. But at least with burpees, I can actually get into a rest position and take a couple seconds of rest. With the rowing, there is no rest. You have to keep on going, oh, no, that's, yeah, I can lower my pace some, but still there is.
There is no break. There is no rest.
Jerred: What an exciting first wheel of pain here. Yeah, just from controversy, I watched the video of like us, the spinning portion of this. I'll rewatched it after we were done. And I didn't realize I called exactly what was gonna happen before it happened. I was like, I was going through it.
I don't know if you guys remember yesterday. And I was like, I was announcing what they all were and I was like, oh. Yeah. And on here is whatever, pick someone else. And I was like, so if I pick Trais, then he can pick Joe. I like called exactly what was gonna happen and I, that was not planned.
Like no 100% not planned. So that was so y'all have this
Joe: scripted, this is like some [00:26:00] conspiracy. Yeah. Now I think I have going on. Yikes.
Jerred: That was pretty crazy. Good job. Good job there. Yeah. Awesome times. Thanks for playing. Joe, thanks for being a good sport about it. Until next time, we'll do wheel of pain again.
But that's it for this one. All right, ladies and gentlemen, I hope that you enjoyed the wheel of pain and the study today. I know that it was very enjoyable for me. I don't know if you liked it, Joe, the new segment. What if you got picked every single time?
Joe: I've learned who to trust and who my real friends are.
Gonna me who my real friend. Isn't this crush the
Jerred: team morale here? Yeah. Maybe we'll do this once a quarter, maybe once a year, something. Who knows. But yeah, hopefully everyone enjoyed it. Let us know if you have any suggestions for what should go on the wheel or anything else you wanna see.
Give us some feedback on the new segment and things that we're trying out. But that's all we have for this one. Do know that we are rolling into Fit Week, or it's not Fit Week right now, it's going to be Fit Week. Where are we at? Where are we at in the
Joe: cycle? We, when this publishes, it will [00:27:00] be de-Load week, which is week 11 of 12 or 12.
Okay. So
Jerred: this 12 publishes we'll be in de-load. Yes. And then we will roll into Fit Week. And so Fit Week is our testing week. Then it will be a new cycle. So we're very close to a new cycle here at Garage Gym Athlete. So if you want to be a part of our training where we're taking a lot of this science and things that we're learning and putting into programming.
Then go to garage gym athlete.com, sign up for a free trial. We'd love to have you in the community. That's also where you can suggest what goes on the wheel of pain and what other things that we should do but we'd love to have you in there and join us for a new cycle. That's it for this one.
Remember, if you don't kill comfort will kill you.
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