Barbell Shrugged - A Dojo for Diesel Dads: The Diesel Dad Code w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #522

Episode Date: November 18, 2020

Diesel Dad Class 1 registration is open now through Sunday, November 22nd. Time is running out, all the dads are gonna get jacked, and training starts Monday November 23rd.   In this Episode of Barbell Shrugged:   What does it mean to be strong, lean, and athletic? What is the Diesel Dad Code? How do you become a leader in your household? How to be a greta dad How to be a great husband How it all matter in becoming a Diesel Dad   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram   Diesel Dad Class 1 registration is open now through Sunday, November 22nd. Time is running out, all the dads are gonna get jacked, and training starts Monday November 23rd.   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa ———————————————— Please Support Our Sponsors PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    Inside Tracker: insidetracker.com/earlyaccess to be the first to hear about InsideTracker’s BEST DEAL of the year    Fittogether - Fitness ONLY Social Media App   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes

We are Diesel Dads and we train hard to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Through three training programs to build strength, combining west side barbell dynamic effort with functional bodybuilding to focus on top end strength, speed, and power. Hypertrophy, combining old school bodybuilding and interval weight training to build muscle, burn fat, and get jacked. And density weight training, the set it up and get after a program with higher intensity functional movements targeted to build muscle and Metcons in under 20 minutes. The Diesel Dad is for dads that love lifting weights, for dads that want to be savage fathers, for dads that want to be savage husbands, for dads that want to be savage husbands, for dads that want to be savage at their jobs, and for dads that want to be savage in the gym. We are Diesel Dads and we train hard

to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Diesel Dad Class 1 registration is open right now through Sunday, November 22nd. Time is running out. All the dads are going to get so jacked and training starts Monday, November 23rd. You can start today by going over to barbellshrug.com forward slash diesel dad, D-I-E-S-E-L-D-A-D, all one word, barbells shrug.com forward slash diesel dad class one registration is live now it closes on sunday november 22nd training starts monday november 23rd come get strong lean and athletic being the best dad that you possibly can be we are stoked to get this out to everybody we're creating a little place for all the dads a little spot where we can kick it in the Diesel Dad Dojo. Come rage with us, barbellshrug.com forward slash diesel dad.

Today on Barbell Shrugged, we're talking about the 10 commandments of the Diesel Dad. We always talk about the strength and conditioning side of being a strong role model, why we love strength training, all the different pieces of it. We talk about a lot of that as well today. Um, but we also get into kind of what it means to be a leader in your household and some of the, the, the parts that really matter, um, inside

your house and, and what we really think about when we think about being a great dad, a great husband, running a great business or being, or being great at your job, and how it all brings itself together through the Diesel Dad. Come and join us and enjoy the show. Welcome to Barbell Struggle. I'm Anders Varner, Doug Larson, Coach Travis Mash. In the house today, we're talking about the Diesel Dad. This is like the coolest thing that I've ever put together in my whole life, or the coolest idea. Because what started as me getting soft and fat and out of shape and not feeling great,

turned into kind of just this fun little unifying thing. Because there's a lot of dads out there that uh man i don't associate with any of that dad bod mess that i see getting tattooed all over the internet it just isn't my life and um i think that it just really holds people not accountable for their actions and i've been lifting weights my whole life i know know how to lose weight. I know how to get in shape. I just didn't know how to be a dad and do it all at the same time. And that's really why I created this fun little superhero. But on top of that, now we've put together a training program that we're launching today, which everybody should go check out. It's over at

barbellshrug.com forward slash diesel dad. Um, and Doug Larson made this thing super real and went and wrote, uh, the diesel dad code, which is 10 things that it's like the, the aspirations. And the way that I think about a lot of the diesel dad stuff is just, this is the superhero that we all aspire to be. And we have this code that we all live by, um, to be a great dad, to be a great husband, to run great businesses or be great at your job so you can provide and be an actual asset to your family. And on top of that, to be strong, lean and athletic

and not have to sacrifice all the things that truly matter in life. And that really is the big mission statement of what we're putting together here because I think as life changes, it's just strength conditioning is not going anywhere in my life. And whether I'm trying to play hockey, trying to get girls, trying to go to the CrossFit games or the regionals, trying to run a gym, the only thing that's ever been 100% consistent through my life is that I got to go back squat. And that's

the center of my life. Doug, when we started talking about the Diesel Dad, like how did you, like what were your initial thoughts of just what this looked like to you and how that superhero kind of felt to you? Yeah, I mean, we're all moving into the world of being a dad. We all have kids now, and things change when you have kids. It's just a fact of life, and there's really not much you can do about it. You have less time to train. We're all out of our 20s. We're in our 30s. Travis is in his 40s. Training needs to be different when you're in your 30s and 40s, and you're running one company, maybe more than one company, and you have one or maybe more than

one kid like you just have to change your training and so uh we came up with the idea with the diesel dad rather andrews came up with the idea of the diesel dad and we wanted to with the idea of the diesel dad have have some type of a coat of arms like a something that directs the conduct of and the behavior of the ideal dad what does the ideal dad look like if that dad is great to his family and still has a very a very fit healthy physical body and so shout out to Zach Evan Ash he has this thing where he says live the code you guys ever heard Zach say that live the code yeah I love it yeah we need to get him back on the show, too, by the way.

He would be loving this conversation. We told you to bring him into this. But he has this thing, live the code, that I've heard him say for many, many years. And I always loved it. And I've very consistently throughout the years wanted to put together some type of a code for myself personally. And I've wrote my core values and whatnot many, many times, but I never like settled on something where I just like that, those are my 10 and I know them by heart, that type of thing. Uh, and so with the diesel dad, I was, I've been reading a lot of Jocko's

stuff lately and, uh, I've been reading, I've been reading, uh, my, my, I have a, I have all of his, you know, adult leadership books, but then I also have all of his kids' books that I read to my boys. And in those books, they have the warrior kid code. And I have basically like the Ten Commandments of fitness and being a cool kid that I help direct my, right now, mostly five-year-old with. And I had a bunch of other examples in there of like the ranger creed and like the code of the navy seals and on and on what all the different military branches um use to uh kind of define their culture and I was like we fucking totally need to do this for diesel dad I've been wanting to do this and this just seems like the perfect opportunity to

to lay out you know again like something kind like the Ten Commandments for being a totally rad dad, the Diesel dad. Rad dad. Yeah. Mash, how has just your mindset, you know, you have four kids. Good Lord. But also, you know, I'm always interested in just how training and lifting progresses throughout people's lives like we're never not going to lift I couldn't even imagine even when I was like on the men with my arm in a sling I was still trying to figure out ways that

I could squat like it wasn't heavy but I was like trying to make a landmine with a barbell and a shoe, trying to pick it up with one arm. Like I just go insane if I can't lift some sort of weights and make it happen. But dude, how, how has like training changed from going like training to be the strongest man in the world, which is like a very selfish goal, to be honest with you. Like you have to think about yourself and your own training and your own food and where you live and who you're working with and who you're working out with to, damn it, now I got to be a family man. And reshaping that whole mindset behind being a dad. It was the toughest. I think it was the toughest transition I've been through, you know, because I did live, and I lived it so long, you know, until I was in my mid-30s, like no one came before, you know, the next workout. I mean, I was trying to be the best in the world.

And so when I met my wife, I think it didn't take me very long before I knew I wanted her to be my wife. And things started shifting at that very moment. It's like for the first time there was someone more important than the barbell I was about to go lift. And so as we've had kids, it's been more and more like that. And so now I work out. My main and really my only goal is to, you know, be healthy so I can live longer because I have a one-year-old daughter that I want to protect as long as I can and walk her down the aisle.

And the other one is because I want my boys to see it and I want to be a leader for them. I want them to have somebody to look up to and I want them to see their dad doing all these things but still loving them and still making time for them and actually using that time to be with them. That's what we've been doing here lately. It's been fun.

Dude, yesterday, your boy looks good moving under the barbell right now, by the way. Yesterday's clean looked good. Bar got to the hips, speed down, stable in the bottom. Everything was on point yesterday. I think we're going to turn his training literally. He's already on his next cycle. Yeah, yeah.

So Matt is going to be his coach because he gets frustrated with me sometimes, you know, when I'm trying to give him pointers. You better watch out. When that boy turns 15 and the good juices start flowing, he's going to be like, come on, old man, let's go. Me and you right now, we're going to throw down right in the middle of the gym. I'll knock him right out too. I'll put him to sleep. He'll know better than that.

I still know a couple things he doesn't. I teach him everything that they know, but I know a few things more. Totally. Well, the high-level mission statement and what I love about the 10 things that Doug put together, I had really only taken this idea of the Diesel Dad into kind of the physical aspects of why training is so hard is the big sacrifice that you miss out on by being in the gym. And we ran a poll in our members-only group. And the average amount of time that people spend going to the gym,

and we're talking not about the amount of training that you do, because everybody's training is like an hour of training. You're looking at like 60 to 90 minutes of training. If you're trying to be like a strong, competitive athlete, it's going to cost you 60 to 90 minutes of your day just in the gym under barbells. And then you look at the commute. You look at the hanging out. You look at the time after to shower, commute back home.

That whole thing. The warm-up, right? It's everybody. When I ask them how much time is it before you check out from your family or wherever you're at until the time you check back in to being back with your family again, and the average answer was over two and a half hours do you know how much time I don't have to go to the gym and screw around two and a half hours I don't have that not only because I don't have the time to do it because of business and life and all that stuff but I just don't want to and that's been

the biggest transition for me is like I don't want to spend that much time in the gym I don't want to. And that's been the biggest transition for me is like, I don't want to spend that much time in the gym. I don't want to be away from my family that much. Quarantine has been so awesome for, this probably sounds terrible, but for realizing how much I love my family. There was so much of our lives before of like, when I was home, I was just preparing for the next trip because we traveled like 10 days a month. So I'd be home for two and a half, three weeks and all I was doing was trying to smash as much work as I could possibly smash before we had to get up and like do the traveling circus again and bring everybody's on the road and we're all traveling around the country and then we got to get back home and then it's like checking back into that you just go from this like crazy life on the road to back back home and then what you're really doing is just preparing to get ready to leave in another two and a half to three weeks

um being home i feel like this has been really one one of the first times in five years that I've been just with my family, like nonstop. And it's terrifying when you travel a lot and you're on the road to think that I'm just going to be home. And it turns out it was like the coolest thing ever. It took a little while to get used to, but it's really, really cool to just be home and like know my family, and I don't want to be gone for two and a half hours. I'm lucky that I have a gym in my garage,

but it doesn't change the goals of what I want out of fitness, which is I just want to be strong. I want to be lean. I want to be athletic. I want to be able to get up and run. If someone wants to go play sports, let's go play sports. If somebody wants to go train, let's train. You know, like I want all the same goals that I had, have always had

from lifting weights. But I have to figure out a way that I can do that in like a 30-minute window or a 40-minute window or maybe a 15-minute window? And how do we structure training so that you can get all the goals that you're looking for, but realizing that training is like the fourth or fifth most important thing in the day because it's such a selfish act of, it's a selfish thing in that you are prioritizing yourself. It doesn't mean that you shouldn't do it. It's just you're doing your own thing. And the longer you're away, the more of a burden you become. So how do you get as much done as possible in a potentially 20 to 30, 40-minute window? Or if you just have 15 minutes to get in, get it done, how do you structure that? And that's taken me, that's like literally why

I created the Diesel Dad thing because it was like, we're in quarantine. I don't have this amount of time to just go to the gym. I stopped going to the gym. Gyms were closed. So how do I get all of that done? But I have to do it in like a 30 minute window because when nap time happens, I got 30 minutes to train. Then I got to go do all the work stuff in the next hour and a half. And hopefully, she doesn't wake up early. And that was exactly what Doug was going through. But times three because he's got three more kids. But as like the physical side of the virtues or of the Diesel Dad Code that Doug put together, strongly in an athletic, without sacrificing family, fatherhood, and fitness, is the mission statement that we're putting together with these training programs.

And hopefully, getting people to understand exactly how to go about the training based on the amount of time they have, the energy, how they're feeling, wherever they're at, and giving people the resources so that they can get in and get strong. This isn't some go do a bunch of air squats and sweat. I still want to be strong. That's still always the goal. I have no interest in being some air squat and burpee dude in my garage, like I still want to get strong. And then as Doug's going through this too, he's – I'm a little bit more flexible in my ability to throw programming together. But he's actually put like a structure and a system to the three programs that we're putting together as a part of what is like the Diesel Dad training program.

How did these programs kind of come about for you, Doug? Well, at the moment, there's three separate training programs that are mostly broken down by time commitment. And so we have like a 40 to 60 minute one. We have like a 20 to 40 minute one. And then I have one that's just like if you're just like totally smashed and you just don't have time, it's all 15 minute AMRAPs. And that one's called density weight training. It's like we're trying to just, you know, crossfit kind of solved this problem with the idea of the metcon and a lot of people have figured out now that they can do they can have really good workouts

in a very short period of time um if they if they follow this kind of metcon model and so for the people that have the the least amount of time i put i put 15 minute amraps for all the workouts there's there's structure you know where you where you're rotating movement patterns and body parts and whatnot throughout the week in an organized, intelligent manner. But having the knowledge that it's only 15 minute AMRAPs, you know for a fact, like once you warm up and get started, you're out of there. You're done in 15 minutes. And certainly if you had more time and you wanted to do a second one you probably could but for like the the busiest of of the dads out there you still probably can get a 50 minute amrap in there so is this one where you could do like you know every day i can kind of choose with the all flow together let's say that i choose the 40 minute and then one day it's just awful and

all i have is 10 or 15 that's what i do yeah yeah yeah yeah but that's just because i that's how i always train like how do i feel yeah what do i what can i do could do that and like i think again i think anders can do that because anders knows how to train and i could do that because i know how to train like i can i can look at that and be like okay well i have here's my week and i'm gonna switch this out for that and switch that out for this and and, okay, it still kind of makes sense. I think it's best to just pick one of those three programs and just do it. Based on normally here's how busy I am.

And you stick to that one. I mean, you could do the longer version, which is called EMOM Strength, which you do a bunch of squats and whatever, and then the next day you're doing the middle tier one, which is a periodized version of EMOM Aesthetics, where all of a sudden you're doing basically the exact same thing over again. Not as far as the exact same workout, but you're doing high volume squats two days in a row because you chose two different programs and they don't line up perfectly. So I don't think it's 100% ideal.

I think you should pick one and just do it. Again, mostly based on your time available to train. Sweet. Mash, I know you're actually in the middle of a big transition of your own training. How long are your training sessions, and how do you structure that with kind of your current goals? At best, it's an hour at most, you know,

right now, even though I'm trying to get ready for this power thing, um, what I do to, to keep that time at only an hour is like my warmup is a part of like, say, if it's going to be squats, I'll take the barbell only.

I'll do, you know, I'll do the barbell for 10 reps. I'll do some lunges. I'll do, I have to, reps. I'll do some lunges. The only thing I really have to mobilize are my hips, of course, because I have the one big hip that needs to be changed. And so I do that, and that's how I warm up.

So the warm-up all flows together. So it's not like I do this 20-minute warm-up of just movement exercises, and then I squat. It's all together. So I can get in a really good session of squats pick some accessory maybe do like two or three you know lump together like a giant set and then that's it man in and out that's uh yeah the key for me is just is quality is being able to get to what i need to do and then you know get back to rock and bear and magnolia yeah the the interesting thing about how i was saying i'm a

little bit more flexible i actually find that i tend to stick to a methodology that's like within the training i just know that in listening to my body it tells me kind of to to do a specific thing um for most of quarantine i was following basically the imam aesthetic structure that that doug put together um and then dude you have a spray water bottle like the one that from like high school hockey that's so i haven't seen one of those in so long it's like i can't believe that worn out i love that muscle driver i think it was what next thing no it's a football next thing mash is gonna be podcastinging with a mouthpiece in. He's about to pull 800 pounds off the ground.

Trying to get it right. I would love it if I pulled 800 pounds one more time. Yeah. But right now, I follow much more of the density program because people may know we're trying to do this thing with Walmart. That's crazy. Not only is it crazy, I'll tell you exactly what's been going on and why I've only been training for 15 to 20 minutes a day is because not only is it very, very stressful and very interesting going and trying to make all the right moves and get products on the shelf and all that. But the amount of brainpower that I spend thinking about how to reach people and how to make these

programs get in the hands of people is unbelievable. And for the last like 10 days, I have been up walking around my neighborhood, channeling and running scenarios through my brain of what we can do and how we can get these programs out to more people for like hours. Like my little Fitbit thing, because I don't think well in front of the computer, like I got to go out and move and do this. But the actual training, like I just wanted to get a little breathing, get a little pump in. I've got a jacked up shoulder that's still like 1% not feeling great. The density program has been awesome for me just because I can, it's like movement. I get some conditioning in there. It just, it's all I need. It's 15 minutes right now. My body just can't

handle any more intensity because I got this thing called Walmart to deal with. Is your shoulder still deformed? It's going to be deformed forever. Awesome. I have no hope that I will not have a shark fin on my left shoulder for the rest of my life, which I'm cool with. It's a good story. It's like, how did that thing happen?

Well, this one time I was down in Walmart in Bentonville. Got jacked up. But that's the program I've been following before we even made it officially a part of the Diesel Dad big program, getting access to all

three of the training programs was 100%. It just happens. I think that's one thing that's really important about these programs is the result of the Diesel Dad program that everyone's going to be a part of and like the community of dads that we're building, all of it is really just a result of us having to figure out how to make this thing work because it's really challenging. life or the stressors that are in life are always, always hammering you down. And the easiest thing to do is to not go train because you feel like you have to go consistently deal with all of the external things. And having resources, whether it's, you know, training programs for 15 minutes

or 50 minutes, depending on how much time you have in a day, like having those resources to be able to know that you can go hit your goals without um massive time commitment two and a half hours in the gym and you just gotta have like a an avenue and and that this this i haven't put out a program or we haven't put out a program that is like more authentic to who we are and what we actually do in the gym and forever because I didn't know what I was doing. I knew that I was training. I had no idea how to structure it and make sense of it until quarantine hit and I like really had to dial it in and the diesel dad appeared. Yeah. All training programs are a result result of quarantine like i've never had less time in my life than when quarantine hit and all three of my kids were out of school all day long

and i still had to work and i still had to train and we still had to do everything and we couldn't we couldn't take our kids places so it's like if you go grocery shopping like one parent has to stay home with three kids and the other one has to go by themselves to the grocery store it's like you could it's like a vacation by the way yeah totally it was like who could go to One parent has to stay home with three kids, and the other one has to go by themselves to the grocery store. It's like a vacation, by the way. Yeah, totally. It was like, who could go to Costco? Get a big fight over it.

I'll arm wrestle you to go to Costco. I'm getting out of here. I'm leaving. Literally, my wife and I had that. Every household in the world had an argument about who's going to Costco. Because going to Costco is like going to Disneyland. Yeah yeah i think my wife almost cut me one night why yeah why did it take you seven hours to go to costco like i don't know that's had so many things i had to go down every single aisle yeah and about your program i just want to say to people who are like you know some people are like well man if i can't do you know know, an hour, two hours, I'm just not going to do it.

So here, but let me put you to, you know, put you at ease. Most of the time in your workout, about 80% of your results comes from that 20% that you do at the very beginning. So really, you know, like say that I'm a power lifter. I can squat and I can stop. And I would still get hyperventilated. I would still get better at squats. And all the other stuff, you know, might help a little bit. But if you're a dad, like you're going to get great results

even from 10 to 20 minutes, you know. It's going to happen. So don't think you have to work out two hours to get good really there's a good chance if you've been doing that for a long time you do the short version you'll get results better than that because you probably push yourself too far especially when you have all these kids you have a wife you have a job and you're stressing cortisol levels are through the roof so anyway and again i think one of the that are smashed on time like if you have two hours to train and it's like not a big deal and you love training dude if i had if i just had

two hours or just just free time where i didn't have shit to do i'd go train for two hours i'd be all about it um so if you have two hours to train you know more power to you go find a high volume training program go smash yourself yeah i could direct you to a whole bunch of single people on instagram that are putting on a reality TV show and their stories every day. They got all those programs for you. Us dads, though, we got to figure it out. This is real. This is the real life.

Dude, we're going to do – The first code, the first – what do we call each individual one? Individual codes? The virtue. I call them precepts. I like that. I don't know. The first virtue or precept on here is – that Anders has already said is

the Diesel Dad trains to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness, which was kind of Anders' original tagline for this whole idea. And I really like that because it kind of sums up the whole thing. There's nine more, so it's kind of got that Ten Commandments feel to it. Travis, I know the second one you did a little write-up on already. That was totally

awesome. It's the Diesel Dad humbly leads, listens, and learns from his family. Since you already really liked that one, you did a little write-up on it. What's that mean to you? why do you like that one so much friends we have a brand new sponsor PowerDot I'm positive that you've seen

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It's pretty awesome. Let's get back to the show. Because I think all you young men or young just newlyweds, if you're a dude, listen to what I'm about to say. Like, the person you married is not going to be the person that you're married to in five years or in 10 years or in 15. So, like, here's the thing is that that's part of marriage, man, is getting to know your wife and growing as she grows. It's like, you know, that's the excitement. You can either look at it, oh, she changed. No shit she changed.

So did you, you know. So, but like if I listen to her, I can appreciate these steps, these seasons in her life. And I can grow with her. I can start to like see what she needs from me by listening. And so same thing with your kids. You know, I know Rock in the last few months, Rock and Bear have made big transitions into who they are. Like Rock talks to me like an adult now.

It's so weird at six years old hearing him. He's a lot more intellectual than I am really, or than Bear will probably be. He's very smart like his mom, very intuitive. And so by me listening to him and spending time with him uh and you know spending time is not just me being with him and i'm on my phone being in tune to everything he's saying it's so important i promise you guys listening like if you will follow that one like your whole life will be better there's a good

chance that uh any divorce will never happen because you guys stay in communication. Is it so obvious? And I wish you can only learn these lessons and I still learn them on a daily basis, but I don't think people are smart enough to like lie about what they want. Like I've learned over time, it's like every single moment, your wife and your kids are telling you exactly what they want. It's like – You just got to listen. Yeah, just do exactly what is – it doesn't mean that you're like rolling over. It just makes things easier.

And I'm by no means perfect at this by any stretch of the imagination. But like be – like it's just just can you listen more oh yes that's what you're saying you don't come back to that go i am because you're not or it wouldn't be right like there's there's so many of these uh things that i feel like i learn on a daily basis more and more of like people are telling you exactly what they want you to do and how to act and how we can make this better you just have to actually listen and then do it and do it and try not to know things try not to act like you you know this stuff um and guys love is something that you do like love is is, yeah, you know, when you first meet, oxytocin's through the roof.

Oh, we're making out and doing all these crazy things, awesome things. But then, like, you know, that goes away scientifically. That's proven. Like it won't be the same in five years. But love is like listening to your wife. And if she's saying, look, quit leaving the dishes in the sink, then do the dang dishes, man. And all those things that you say that she's not doing, I hear all the time a guy will complain, oh, I haven't had sex with my wife in the sink. Then do the dang dishes, man. And all those things that you say that she's not doing, I hear all the time a guy will complain,

oh, I haven't had sex with my wife in a month. You know, my wife doesn't do X, Y, Z for me. And then when I flip it, I say, curious, what have you done for your wife? Or I go to work and provide. I mean, bro, no shit, that's your job. But like, have you loved her? Have you held her?

Have you told her how beautiful she is you know are you doing the things that she's are you cleaning those dang dishes are you making the bed are you taking the kids for a minute so she can just have some time by herself if you start doing those things you're gonna get the other things this is a wildly inappropriate joke

but I was watching a female comedian on YouTube yesterday and the punchline of her joke was basically along what you're saying of there's something about guys doing dishes that just makes me want to suck things. And I lost my mind. You have to listen to the comedy while I'm writing. For some reason, that makes me more creative in writing. That sounds very Nikki Glaser-ish to me. It was a very Nikki Glaser set that was going on.

Was it? It was not her. It wasn't her? It wasn't actually her, but it was the same vibe that she puts out, which is hilarious. I didn't even click on it. It was kind of like – I was like doing the YouTube, like just letting things roll in the background, but it was hilarious. You triggered me to think about that.

Doug, when you were putting this one together, we're not even going to be able to get through all 10. We got like multiple shows of going through these. These are awesome by the way, Doug. I thought Anders – We'll put him in the show. He sounded like Anders. So Doug wrote those.

Even more impressed. Yeah. So here, the next one is the diesel dad focuses on things he can control, his mindset, his habits, and his behavior. Beautiful. I think Ben Bergeron is a fantastic coach, and one of the reasons I think he's so great is that he seems to just have his shit together in many different categories. And one thing that ties together everything in his life is just focusing on things you can control.

Like if you're focusing on things out of your control, then you're wasting time. If you're focusing on things you can control, then now you have the opportunity or the potential to actually make any some some lasting change um this is like the the stoic philosophy which i read the daily stoic every morning just as these little things start doing the same thing i think i think it really flows with the holidays i read every day yeah it's beautiful just one a day yeah i i think that one that that virtue precept whatever goes really well with the whole taking ownership because you know you every time you're around someone that there is everybody else's fault i think the whole world right now is saying that like yeah you know republicans say it's all the democrats fault democrats say it's all republicans fault always blaming you know i

believe the only way the world could ever be this beautiful place that we all wish it were was if every human in the world took complete ownership for their stuff. Things would change because if I'm always blaming others, that group is not going to change. They're not going to change because I'm telling them to. You know? But I could change. I can – I'm in control of my life. And so the ownership and the focus on the things in control, those two go together so well, I think. The ownership virtue that Travis is talking about is that the diesel dad

takes complete ownership of his actions, never blaming, shaming, or complaining. And it rhymes. That's rapping hardcore right there. Well, tying complaining back into the things that you can control, and to tie it back into, I mentioned Ben Bershon a minute ago. He defines complaining as two things. Is it negative, and is it outside your control? If it's those two things, then that's complaining.

Yeah. I thought that was a very simple way to think about that concept. Now you have a very tangible way to know, am I just bitching? Am I complaining right now? Because sometimes sometimes you're complaining and people are like no it's like you need to you need to say what you what you don't like and there's there's reasons to to bring up something that you don't like that way you can make a case for why you don't want to do anymore or whatever but uh you know so am i complaining if you're if you're saying like i just don't i just don't want to be in this job anymore and you have the opportunity to leave like that's just saying what you want so you can so you

can move on but if you're complaining about it's fucking it's raining outside and you're pissed off about it well you're just being negative about something you have no control over you just need to get over it that's a part of life and move on right you know i heard so many kids you know young when i say kids like younger adults they'll talk well, my mom and dad did these things to me. My mom did not listen to me, or my dad wasn't around. And you look at their life, and then they are having kids, and then they're not with their kids. But yet they're still complaining what their mom or dad did. You can't do anything about it.

And guess what? Your mom and dad, they're human too. And things happen. And they're going to make mistakes. And if you only focus on the bad things they did, odds are you're just making excuses for you to do the same bad things. So if you'll just like maybe, you know, what I try to do with my parents is look at the good things they did.

And, you know, I see some of the bad things. And I try to just improve upon what they did. And try to get better as opposed to, like, complaining or bitching about it and then turning right around and doing it to Rock Bear, Magn and bailey you know trying to be different and so i love all those virtues were so beautiful um going back to the the one that we were talking about um kind of like the more more stoic philosophy i feel like that is actually a skill that i learned a lot um in owning the gym because you have got 300 people in Pacific Beach where the average age in your gym is like 27 years old. And they all move to the most beautiful beach in the biggest party town for one reason, to get in shape, look good, and make out with each other. And your gym just turns into this chaotic, drama-filled thing.

Because they're all partying together. They're all getting super jacked together. And they hang out together every single day around barbells and lifting weights and working out. And if you get wrapped up in all that, this was like when I started realizing that all that mess, I can't even pay attention to it. All I can do is sit in here and run a great gym and try to get people in shape and create a really cool community. And I mean, obviously, we learn a lot of these things either through family or business. And I had a business before I had a family. So that one has been almost to a fault

where I just, when things come up, I go, well, I don't care. It's so hard to not have an opinion and practice not caring because something's out of your control. But you just look at it and go, what am I gonna do? Am I gonna like run this to the end

of all the possible things that could happen? How many things could go right, could go wrong and start building anxiety about the future. And then you just go, or I just not pay attention to it. It doesn't exist. Yeah. Go write a book. Go, you know, work with our clients.

Go do something positive that will actually make your life better. Exactly. And if people can adopt that skill, I think that's been something that has really helped and also probably been frustrating to many people because I just go, well, I don't care. Do what you do. You're going to go do it anyways. I can only control these four things right now that family, being a dad, being a good husband, running a good business, and my training. It's all i care about but doesn't involve those four things i'm probably going to look at you and go oh well okay i don't care it doesn't exist to me because it's not part of these four core things that actually provide the most value right i think

if people honestly did the workouts you guys are about to put out you know with diesel dad and they you know follow that code and like here's what I'm saying. Let me say this, too, because guys are going to look at it and be like, no way I can do all these things at the same time. And you work towards. We are going to, in all those codes, you're going to make mistakes, even us three. We're going to make mistakes.

We're going to complain one day about something. But the thing is, if you spend your life working towards those, doing these workouts, I do believe that it would be almost impossible to have a bad life. Yeah, they're kind of like the drunk bumps on the side of the highway where it's like you're going down, you're on the path, you're heading down the road, and you kind of get sleepy. You fall off and it kind of just bumps you back onto the road. You go, oh, oh, God. Drunk bumps.

I've never heard that before. Me neither. Doug just admitted to thousands and thousands of people that he has been behind the wheel at not a great time in his life. Yeah. Most of those drunk bumps happen on the way to Denny's at 2 a.m. in the morning. But I don't know why there's more drunk bumps on the way to that restaurant specifically. Waffle House. If you're at Denny's at 2 in the morning, something has gone horribly wrong in your life.

I just love moons over my hammy. It hasn't gone wrong yet. It's about to go wrong when you wake up. That's right. You're going to wake up and be like, oh, I've made a huge mistake. I have to go. I have to go. Yeah.

Dude, I want to talk about – we're gonna get through half these and we're gonna do another show because uh like all all three of us right now probably have kids in the kitchen or uh more work that we need to go move to and we're hitting the end of the show i know i gotta go make some uh adelaide ate an egg sandwich for the first time yesterday and i was like i'm totally on track she just put an egg in between two pieces of bread and thought it was delicious that's like yes I was like it took me 22 years to realize how delicious an egg sandwich was mainly because it was the only thing I knew how to cook with the brown or not did you leave the ends yeah she she ate it all unbelievable right out of my that'd be Unbelievable, right? That would be awesome. Let's talk about effort.

Doug, I want to get into this virtue of knows effort is a choice and always does his best. That's a big one. Yeah, I mean some of these have a bit of crossover. We talked about things you can control, your mindset, your habits, and your behavior. In many ways, that means your effort. And so I like Maxwell Hodge and Training Think Tank. They have effort as a choice. It's kind of like their core idea.

And I always thought that was just such a great little core idea to have as the overarching principle of a company. And so, you know, adopting it from those guys, you know, effort is a choice and always doing your best. I say that to my boys all the time. Like, you know, are you using all of your effort right now? You know, if you're using all of your effort, then I am totally happy. If you're slacking and sandbagging it, then we need to talk and, you know, you need to use more effort.

But if you're using all of your effort, then I can't get mad at you. You're doing everything you can, then i can't get mad at you you're doing you're doing everything you can then i can then i can't get mad at you then if then if you're not performing then me as a leader as the dad okay now i need to change the situation or change the context or the expectations or something because if you're if someone's using all their effort and they still can't accomplish whatever they're trying to accomplish then you need to make a change but if they're not performing because they're just slacking, then that's a whole different conversation. So the default place to be should be recognizing that effort is a choice. Choose to use all your effort. And then if you are using all of your effort and you're not getting it done, then go make a change.

But effort is the default place to be. say to all of my gym members and just to our our coaches and our whole staff of like there's there's never a wrong time to do the right thing and I think it ties in really well to to this one in that it's really easy to slack off but you ask am I doing the right thing right now what that really means is am I moving forward is this really in line with where i want to be going um and and doing what's best for for the whole team or for myself and training or or whatever whatever the the main goal is um and i've actually really started to instill it or say that uh consistently to adelaide like when when she, whatever she's doing, and I can just look at her and go,

you know what the right thing to do is right now. And why aren't you doing it? And whether she totally understands what's going on, but she at least understands that there's like a core, like message we are trying to get across. She understands the difference between right and wrong. And whether she gets it or not, there's a way in which she realizes like effort matters and putting effort in the right direction and doing the right thing and and going all in

it just really it makes a massive difference i don't think there's a single time that i've like gone all in and really tried to do something where over time that just doesn't make everything better or you, you just, it's, it all works out. It has to work out because you're putting so much positivity and energy in the right direction with the right people and everything,

everything's going to, to figure itself out when, when those motives are right. You bet. I think that was exactly half. We do five out of the ten? Yeah. Part two.

We're going to do the next ones next week. Friends, get over to barbellstruck.com forward slash DieselDad. We're so stoked about this. We're also building out right now the DieselDad Challenge, which incorporates a lot of just the things we're so stoked about this we're also building out right now the diesel dad challenge which incorporates a lot of just the things that morning routine the mindset a lot of these virtues that we're going to be putting out in an ebook come the new year but right now training program for

dads that want to get strong lean and athletic without sacrificing family fatherhood and fitness that's the the core statement. It's the most authentic thing we've put out in, not that the other things aren't, but it's the goal that we have in our lives right now and how we're really connecting with people. I talk about the fact that I struggle making friends all the time and like, do you want to go meet X and X husband? And I'm like, ah, one of the biggest problems is I just want to hang out with dads that like lifting weights. That's my group of people. So you can't come train in my garage probably because we don't live in the same neighborhood.

But now we have the Diesel Dads. We can all get together and do meathead things, talk about dad stuff. And that's who we are and that's who we want to hang out with, plain and simple. Dads that like lifting weights and want to be good parents good husbands um it's successful and uh want to get jacked yeah we also got the the we also got the diesel dad dojo now on on facebook is our new facebook group just for dad so if you want to come hang out and actually have conversation with us and talk training you come over and hang out on the Diesel Dad Dojo Facebook group.

Dude, Diesel Dad Dojo? That's what all these things that I have been doing in my garage by myself in here, now they have Facebook pages. Now they've got programs. It's awesome. Yeah, it is awesome.

Doug's got the code of ethics for all the Diesel Dads. It's awesome. Yeah, it is awesome. Doug's got the code of ethics for all the Diesel Dads. It's super cool. I'm really excited about all of it. Come train with us. Come hang out with us. Absolutely. Travis Bass, where can they find you? Hey, go to Instagram, Mass Elite Performance.

There it is. Doug Larson. On Instagram, Douglas C. Larson. I'm Anders Varner, at Anders Varner. We are barbellshrugged, barbell underscore shrugged, barbellshrugged.com forward slash diesel dad. That is where you can get strong, lean, and athletic without sacrificing family, fatherhood, or fitness. For all you crazy kids, get over to Walmart.

If you're in SoCal right now, if you're in Vegas, Walmart is the hub. Get over to the performance nutrition section in the pharmacy and come rage with us. Fat loss, muscle gain, and cardio. Friends, we'll see you guys next week. That's a wrap, friends. Make sure you get over to barbellshrug.com forward slash

diesel dad. That is where we're getting strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Also, want to thank our sponsors over at InsideTracker. Info. InsideTracker.com forward slash early access. Stay in tune with what they have going on for their black Friday sale, which is going to crush by optimizers.com forward slash shrug B I O P T I M I Z E R S.com forward slash shrug black Friday going on all month and use the code shrugged to save 10 also i want to thank our friends over at

organifi organifi.com forward slash shrugged save 20 on all your orders and power dot get over to power.com forward slash bbs power.por p-o-w-e-r-d-o-T dot com forward slash B-B-S use the code BBS to save 20% you need it, we will see we're actually having a special show this week on Friday which is super cool, and we'll see you guys then