The Okay Podcast Powered by The Strength Co. - EP 95: Writing Viral Songs, Starting Strength & Treesmasher feat. Forrest Day

Episode Date: February 6, 2026

In this episode, we sit down with musician Forrest Day to talk about building a real music career, how songs can go viral YEARS after release, and why he started strength training later in life using Starting Strength.Forest shares his journey from saxophone and songwriting into building a multi-genre music catalog — plus how one song suddenly exploded thanks to modern social platforms and short-form video culture.Listen to Forrest Day's Music: https://open.spotify.com/artist/1Psm8hJWxg0ROd7p2tdPcq?si=QZ6_U_1iS5Wn4wLn4MMxSA Podcast Hosts:Grant Broggi: Marine Veteran, Owner of The Strength Co. and Starting Strength Coach.Jeff Buege: Marine Veteran, Outdoorsman, Football Fan and LifterTres Gottlich: Marine Veteran, Texan, Fisherman, Crazy College Football Fan and LifterJoin the Slack and Use code OKAY:https://buy.stripe.com/dR6dT4aDcfuBdyw5ksCheck out BW Tax: https://www.bwtaxllc.comBUY A FOOTBALL HELMET:⁠https://www.greengridiron.com/?ref=thestrengthco⁠Timestamps:00:00 - Intro04:05 - Staff Brief23:52 - Treesmasher30:24 - Forrest Day Joins The Show!32:27 - Forrest’s Background35:19 - Forrest’s Genre of Music37:03 - Forrest’s Viral Song41:09 - Musicians Who Don’t Write Their Own Songs43:40 - Song Writing Process45:02 - Up and Coming Artists46:50 - Discovering Starting Strength55:10 - Warming Up The Deadlift58:10 - Why Should Anyone Deadlift 405lbs?01:11:24 - Tres’ Insane Adoption Story01:16:26 - Modifying The Program01:22:26 - Easiest Lifts01:24:08 - Forrest Is OKAY!01:30:31 - Forrest’s Picks Of The Week01:34:19 - Where To Follow Forrest Day’s Music01:39:08 - Super Bowl Picks

I taught a BW a lot today. You know what I talk to him about? What? The beer. Boys are back. The boys are back. This is some Boston thing. Oh, this is a Boston thing?

Sorry, where I'm from in Texas, we say, whoop, whoop, farmers, fire, gig them. Whoop. I mean, but yes, it was. All right, but what episode are we on? Just lead that cold opening, Jordy. It'll be good. Just like that.

Hold on. Do we really not know the episode? We're not around a thousand. They're like 95. We're not going close to 100. 095. All right. All right.

And welcome back. All right. All right. All right. All right. Don't adjust your speakers, sisters. All right. And welcome back to episode 0995 of the OK podcast.

Powered by the Straight Co. I have your host, Grant Broge. And we are recording live from Coast of Mesa, California. We seem to have some people confused as to my whereabouts. So I am indeed in South California, South California. But don't worry, I'm behind the orange curtain. Everything is A-OK. The price of Bitcoin is $76,607. On today's date, February the 3rd, my wife's birthday.

Happy birthday to be your wife. She loves our podcast on our birthday. day and the our lord 2026 i'm joined in studio by uh mr jeff bougie pronounced biggie he joins his greater salt lake city area he's currently not in a drilling status and uh we'll get to probably in the staff repub also joined to us by uh robert tray gotledge the third and we literally thought he was dead last week yeah we thought he was dead we thought the storm got them you know they don't make them as tough in texas as they do you know and the south where me and jeff are coming so we thought the storm got him and it swept him away into the

gulf of america but he's back and uh we're glad to hear we can't wait to hear all about what happened last week um and really great story she's got a greater salt lake city area uh tray is on the road and i'm going to guess that he is in oh hold on let me get ready to search it odessa oh that one we went. You went the wrong direction. Ah, dang. Should I got left when I went right, huh? That's it, man. Ziggum. He's joined us from Texas. We don't know where he is, but we do know

that there's a Chick-fil-A close by. Speaking of Chick-fil-A, thanks to Josh Hansen for coming on last week. We hope you went in and tuned in to us talking to someone besides ourselves and my mother, so that's always fun. And we got another guest today. First time ever, we got another guest.

Hey, we got one listener. It was a good episode. Good episode. Before I turn, it over to three. I'll remind you this podcast is brought to you by green gridiron, gridiron green, Mr. Helmet, as he's often known. And this is the Riddle mini speed helmet, Patriots throwback edition, tough to get Patriots helmets right now with the blue visor. Remember, if you're buying your buddy a helmet, buy it with the visor. Okay, it's like a helmet for ants. I know how four of these. My buddy told me, Mr. Helmet, when he, when he first got me a helmet, he said, said it's like collecting baseball cards as a child and you just want more of them.

And he's not wrong. So here I am with my helmet from Mr. Helmet. Go check out. Just click the link down below where it says buy helmets. If you don't buy the helmet, just click it because we'd like to look at the website ticks and tell them that all the sales are from it. So just click the later. To buy a advisor.

I've run my suck and bumped my gums for a successful four. minutes. So with that, I'll turn it over to the three. Okay, good evening. Good evening. Leaders of the free world, Americans, war fighters. Real quick, trash five. Real quick, trash five here.

I just put the message out to all the reservists on the outlying station that the meeting's going now. So I'm just going to talk a bunch of smack on it. If they don't just instantly reply, but I just put it out right now. But they should just know. So just find eyes.

Make sure you're passing the word. Outlying stations, you call in Tuesday night before 8 p.m. on grants time zone. Because whatever the Marine is that's in charge of the meeting, that's the time zone that matters. No one else's time matters. So if I need information at 6 a.m. on the East Coast, you bet your sweet Bippy, I'm texting you at 3 a.m. on the West Coast. Okay. All right. Trash five out. Good. Good inputs there from a fellow iron major.

good stuff there. Hey, be on time, be on target. That's what we do here at Trash Battalion. All right, it looks like from looking at the timestamp on the team's updates, looks like no one updated their slides. Okay. Let's start. We'll just brief to it. All right. So just, you know, executive level briefs. We're just going to brief to it. Any changes or updates that the boss needs, okay? Make sure you just brief to those. Let's keep it short and sweet. Here we go. S1. Oh, Trash 5 again, by the way,

keep all sidebars to a minimum throughout the duration of the brief and hold all questions until Sergeant Major speaks. Right, yep, standard data, standard data on that. Thank you. Thank you, Trash 5.

Thank you. Okay, S-1. That's you, Tray. Oh, yes, sir. Sir, I have nothing really for the group. All I have is sidebars. So I'm going to get with everybody individually

on sidebars, so I will just circle back then. Okay, okay. Okay, sidebars are different than die bars, just to be clear. Oh, excuse me. Yeah, that's what I meant. Yeah, okay.

Yeah. All right. Well, good stuff. I'll kick it over to S2, S2, Intel types. Again. Yeah, you're the motivator. I'm sorry, sir.

You make this character. You sleep in this bed. Hey, good morning, sir. Sorry, I was just firing up my Sipper laptop. If we could all just sit in here for 10 minutes real quick, I need if you have a smart watch, a iPhone, a running device, if you have anything that is somewhat electronic, please go ahead and put them outside. There's two Lance corporals that are bringing in this giant TV that has a banner on the bottom that will say CUI, no foreign, and also it'll say secret. And that's going to get rolled in here with a resolution from like 1984. work, but you will still be able to see it. So I'm just going to pause for a minute until I see that everyone's phone is gone. Sir. Yes, sir. Trash six, sir.

You can't have that Garmin, Phoenix 7 in here. Yeah. Okay, sir. That's it from the deuce. Okay, good stuff. Wow. Not as motivated as usual, but. He's been a lieutenant for three weeks.

now. So he's, he's currently dwindling and motivation. Yeah, he's slowly understanding that this lieutenant prior and listened. No, no, no, no. He's like, he sounds like an academy grad to me. Academy grad. Yeah. Academy grad. Yeah. Yeah. Classic. The boat school as they say. The boat. Hey, uh, what's your name? Oh, my name's Lieutenant Johnson. Oh, cool. Nice to meet you. Now I'm just going to like as a major, make conversation with you. Hey, so where did you go to school? I went to school up in Maryland. Brother, your second lieutenant in the United States Marine Corps. You can tell me you went to Annapolis.

It's okay. Oh, yeah. You know, I saw you boat school. You know, yeah. You're like, I know that people go there. It turns out a lot of people go there. Turns out. I actually like a lot of them.

It's all right. Right? Most of pretty good dudes. Pretty good. I do like this character development, though. Yeah, he didn't. He didn't do his slides. He was a little rushed due to the birthday celebration,

so he didn't have a slide deck ready. But he'll be locked in next week. Don't worry. We're not worried. All right. Okay, I guess that means it's time for the three shop. Okay. Just to brief, too, any changes to our slides.

Okay, we've now checked off the next four items. If you can just close our eyes and envision. what the Poam would look like. Everyone just go ahead with me. Envision the Poam. We all know what that is. We all know what that is. We're going to go ahead and check off

the next three boxes below. You're going to turn those to yellow because they're still in the works, but we're at an 80% solution. So I feel good about those. The next three, we'll check into red. Okay, so just continue visualizing the Poam. And, you know, we'll get offline after this.

we'll have a working group set aside. We'll get this training schedule updated. And we'll get a three-hour working group set aside where we can go line by line, do a deep dive on the POAM. Hey, real quick, real quick, trash six here. Next week's a big week for the brief. CG is going to be on deck. CD of trash division,

CG of trash division. And there's an opportunity once every quarter where we can, we do training. and we can make all of the metals go from red to green. And the following day, they'll be expired again because it's plus or minus 180 days. And so they really only green as you finish the training. CG's on deck.

He writes my fit rep. So next week, make sure those slides are updated so we can show them all the great work we do. Thanks for doing with Team Trash Six out. Copy on all, Trash Six. All slides are. will be green. Are you heard of here, folks?

All your slides, update everything to green. We are a go. We are, we are. But we're not pen-wipping this, okay? Okay, we're not pen-wipping this. This is legitimate. We are, we are ready. We've put in the work.

We are a trash battalion. We've got our dumpsters. We can put trash in a dumpster with speed and intensity. And I feel good if we always go out. All go back to our desk, our desk. Yeah. Violence of trash reduction. And we'll go ahead, make all the slides green.

Okay, you heard it from the boss. You're hearing it up for me. Okay, let's move it over to Lagos. What do we got, S4? That's you, Drame. So, as far as I believe my slides are not updated. But good news is we are ready for phase mode coming down in three years. So all of our dumpsters are online.

They are ready to be filled. We just need some volunteers for a working party. I sent some emails out, but it might be going to y'all spam folder. I don't know. Hey, sir, major. Sar major, that's enlisted matter. Okay. Get with the first sergeants, get a working party.

You know, if there's two things Marines like to do, I've always said it. They like to work and they like to party. And when you're in a working party, you can do both the same time. Star Major just go with the flat black and get the Marines out there. Okay, good stuff. As for medical, medical, we got anything? I just want to say for the listeners, the little, like, awkward pause and then the aggressive onto the next person, that's real. Okay, that's not, that's, that's excellent, um, cause playing by us because that's exactly how it is in the meeting.

everyone's like, oh, is that? Okay, next person. Okay, he seems like he's done. He didn't really, he didn't really say, pending any questions, sir. So I'm not really sure if he's done, because that's a universal sign for I'm done. And please do not actually ask me any questions.

He also didn't make any points or really provide any data, but that's the universal brief of all of these. So, yeah, just that goes. It's the universe, baby. Okay, medical. Yeah, what do we got? What we got? You got any hit lists, any shot exes, any dental rodeos, any, I don't know.

What do we got? And we are, see, Trey, you leave for one week and we forget about everything. Let's just move on to chaplain. Chaplain? Chaps. Let's see. Calling all chaps. Calling all chaps.

you know what let's do this the hard way let's do this the easy way see what are you going to call him right now but if you leave your hang on let me try that again might be we have one outline station that checked in see what we got here if you're not following us on youtube you should be you're missing i got some crazy hair going come on chaps probably putting a kid to bed It's probably his wife's birthday. Write another white paper. Yeah. It might be in another staff brief.

I didn't make it. Well, chaps, your voice was technically on the OK podcast. So there's that he's probably in another. He's probably in a skiff. Yeah. That's it. Yeah. Talking to God.

Skip is just his prayer closet. All right. All right. S6. Anything from. our communications types. At you, Tray.

Is it me? I feel like I'm gaining billets like crazy. You get a lot of collateral duties that fit rep is going to be on the point. You pick up some collateral billets. Yeah, yes, sir. Yeah, as far as the S6 goes,

the shop's running real smooth, going real great down there. Y'all need to come visit. It's really clean. Gunny's doing a great job. Keep the Marines in line. We do need to, update the record jackets.

They were not updated. We threw them all away and we're just starting from scratch. Like we always do. That's not all I know. Nothing's changed. Let's just, hey, do you have 48 six part red folders? Yes. Throw them all away.

Restart them. Starting over. Go print everything at once. Go buy the label maker from Surfmark and come back and put. those serial numbers on there and print those SL3 extracts. What are you doing Marine? I don't know. I'm just printing stuff for radio.

Dude, the hardest working printer in the Marine Corps might be the one in the November battery office because like I think I was printed more record jacket internal like pages than any other thing because it's also used by the our Jason battery, Oscar battery. And that thing is just going all day. nonstop during a drill weekend. I don't know how it keeps going, but you know, salute to that printer. Salute you.

It's the hard. Write it up for a name. Epston printer. Epson printer's potential sponsor. Oh, that's so true. High quality. I'm going to do a staff briefing over 10 years. I'm glad it had to change it all. Nothing's changed. Nothing's changed.

You can't change our core. You can't change our core. Our traditions. Don't ever. We do have one outlying station that did check in. Oh. old Shawnee Shepherd, friend of the podcast, Master Guns, Big Daddy Shep. So he checks in.

Can proudly say I have not watched a second of this candy Pro Bowl. But more importantly, I've gotten my fat, slimy, disgusting, puk, pile piece of crap. But back to doing five by five. So he's back under the barbell. It sounds like lifting some weights. not watching the Pro Bowl. Is the Pro Bowl going on right now? Apparently, yeah.

I had no idea. What do they do for the Proble now? It's like a lot of like skills skills competition. Trash sticks out. Did you on deck? Okay. Sidebars.

Sidebar. I told you. No free thing. Doggone sidebars. That would be a good podcast name. It's just sidebars. Sidebar. Ooh.

And you just like. talk about okay topics. You just talk about like it's the okay podcast adjacent. We just talk about the previous episode of the okay. We should start another. We should start another podcast and commit, you know, two hours of our life a week to it. That's what we would be missing.

Actually, we should have a sidebar where we just talk about adjacent things that are kind of like the okay podcast and then have a third one called after action where we just talk about previous episodes. Wait, so the Pro Bowl. The Pro Bowl is kind of like a sidebar to the NFL. A little bit now. Yeah. It's not a game anymore.

They like do little like. Wait, it's not a game. Skills competition. And then they play like a flag football game. No, they play flag football. Get out.

Flag football. Shadur Sanders is the starting quarterback for one of the teams. Bill Belichick's not in the Hall of Fame. He's a pro bowler. So what do you say like seven time pro bowler? It means nothing now. Nothing. Absolutely nothing.

because everyone just declines going, I think. And they're just like, well, we're down to Shudur. You want to go to the Pro Bowl, buddy? He's like, yeah, I threw seven touchdowns and 10 interceptions. Let's do it. Let's do it. What I see on social media? What is it?

Bill Belichick waited 43 years for his girlfriend. 49. Yeah, let's not. Let's not make that age gap any. Didn't his girlfriend break up with them? Yeah, I think they're broken up. I think it was like the same. They're on a break.

Yeah. Yeah. I've seen friends. We know how that works. Yeah. I'm very impressed. You know what that is. Hey.

Hey. Wow. Good pop culture. Culture reference out of nowhere. Leather pants, uh? I like it. Oh my gosh. Is that friends?

That's good. That's another friend's reference. Yeah. I've never actually seen it. So that's good. Oh. Oh. Not a friend.

Yes. We love friends. Yeah. We love friends. But. All right. We got about six minutes. till we hit our guest.

Minutes. So let's start the show. If you haven't figured it out by now, if you wanted, you could listen to the first minute to get the price of Bitcoin, and then you could listen to Tray's ending, and you could save about 90 minutes of your life every week

and really get the gist of the show. I don't know. Yeah, I don't know about that. I don't know about that. We got any quick topic. You guys really been like just slamming me with the topics. So many topics in there. We just really been doing a great job.

I get, let me tell my cool story where I was last week. Yeah? Oh, yeah. Fill the listeners in. Oh, yeah. The one time that the guy on the pub, first of all, the time that we had a guess for the first time in ages.

And then second, the guests like could care less about me and Jeff and was all amped up to meet Trey Gottlitch. And then he's like, wait, so he's really not coming? I was like, I, he literally could be dead. So tell us how you didn't die, Trey. He might be dead. I did listen to it. He said there were, he goes, oh, the roads aren't that bad.

I'm like, I thought they were pretty bad, man. Stuck in the house. Yeah. Stuck in the house. I think, yeah, put the kids to bed last week and I sat down in a chair. And I. Rip Van Winkled and woke up at 11. And I go, oh, podcast is over.

It's convenient. I think it was literally probably like five minutes after it ended. Yeah. I don't even think you sent us a message, did you? I think he did. Yeah, no, I sent message saying, hey, my bad. Yeah, yeah. My being.

Sorry. We did apologize. Yeah. Very unprofessional. That's not like us. No. No. No, I feel bad.

No, it was a, I enjoyed listening to it. Yeah. I went back, texted Josh. You guys link up? Yeah, yeah, reached out to him. I know he said he was trying to find some good chowpaces, so I need to show him some other places besides Chick-fil-A and Frisco. Right?

That's what I'm saying. Dude, he's talking to the right guy. Yeah. Come on, Bubba. Come on Frisco. Let me show you good. Let me show you good. That's saying a chow push.

And then whenever he's trying to figure out the, what was it, the barbecue spot? And you're like, oh, hard eight. I'm like, I don't think it's hard eight. I think he was thinking of Hutchins barbecue, which is like the big one in Frisco. Hard eight is around. Frisco is grapevine. It started like over in Fort Worth, the original one.

And now they're kind of all over DFW. There is one in the colony. That's where I went. I think I went there. I met my sister when she lived there at Hard Eight. And it was okay. It was not bad. Yeah, it's not bad.

It's okay. That's the way I would just start. It's okay. Okay. Auburn. Auburn. Auburn. It's okay.

Auburn. Auburn. He had to go. He's hat. Auburn. Jeff, what's your hat say? Oh, it says, Auburn. Okay.

Wait, Auburn. What if we just start saying, Auburn's okay? Auburn's okay. Every time someone says, it's kind of, even out. Yeah.

The data comes out and they're dead even for a number of mentions. that would happen. Yeah. Yeah, y'all did a good job. So I text him. Thanks, Josh. His overhead press, man, that's impressive. He's crazy.

Crazy big press. It's, uh, yeah, I haven't seen that a lot. I've seen that. And I wonder what I'm thinking when I was listed to it because I didn't realize he was a swimmer. So I wonder if like how much swim in's helped him, especially doing the backstruck, man. That's like all shoulders. Is that what he said he did? Yeah.

Okay. I think it was kind of his, his specialty. Yeah, shoulders like boulders. Shoulders like boulders. It's just got to be, man. Yeah.

Outside down triangle. Yeah. Wait on our guest. Should we talk about tree smasher? Yeah. Can we please talk about tree smash? Tree smasher. I don't know if you listen to this.

We don't know. Trey, have you been paying attention to Slack channel? You've been busy raising three daughters. I have been. I look occasionally. I think I missed this tree smasher. Yeah.

Tree smasher. What is this profile picture? What is that? Oh, gosh. I got to look at it. I don't know what this is. Here, can you tell me what that is, Trey? I feel like it's a pop culture reference.

Is that Val Kilmer? Is it Val Kilmer? Is that Mad Max? What is that? Maybe it's Mad Max? I can't tell. Tree Smasher, man. I don't know.

Yeah, I don't know what that is. Hell just. So yesterday. Yesterday, 4.19 p.m. from the top rope unsolicited. Shoulders like boulders. I love big presses and summer

dresses. And it's like, all right. When someone asked what you did at the gym and he just drops a stone cold Steve Austin thing, he's great. Volk fuel, we pump gas and kick ass. It's great.

They just come out of nowhere. Bicep peaks and slapping cheeks. But so I was, I was convinced that he was a bot, but then he posted some gym equipment, which obviously he could still be a bot. But he's made enough things that make me think he's a person.

Yeah. But I love tree smasher. We did treat, yeah. It's been about two to three. three weeks. A lot of people, a lot of people DM me on the side, text or Slack, and they're like, yo, tree smasher. I'm like, yeah, love tree smasher. So I really hope he's not a bot. I hope he's a living, breathing, humid. We got to get tree smasher on the pod. Dude, for sure. Yeah. Like we had Lance Captain SMCR on. Yeah, yeah, yeah. Hide his true identity. Yeah, let's see here.

trying to figure out how are you looking big dog I can't figure out what it is either hey I got an idea guys why don't we just ask Grant Bot oh what that picture's yeah from the book of Eli at Grant's what is

the photo in at Tree Smashers handle we should be good if you're not on our Slack channel you should join our Slack channel you can join for $10 off $19 a month to get access to five starting strength coaches.

You can come in. We talk about lifting, do a lot of challenges. Carnivore challenges ended. 10K step challenge just ended. Yes, sir. So a lot of people getting $25 gift cards to the Strength Co. So you can really just like get your money back. Can't really afford not to be in the Slack channel.

There's sports channels we talked about last week. There's random. There's programming. There's music books and movies. There's nutrition. So, you know, click the link down below, get on Slack, and meet Tree Smashers. Our guest said he clicked the link and it seems to be loading. This is why they call it a podcast for our listeners.

And I haven't even told you the guest is yet. I don't think it needs to be a laptop because I know that it doesn't because Josh Hanson was not on a laptop. I'm over here on the Strength Co website shopping for $25 items. Use my gift card. Did you get your gift card sent to you? No, no, no, not yet, not yet. I was going to say, I didn't think Grant's buddy did that yet. No, no, no, but I'm, you know, I'm just pre-planning.

I'm a big prepper. Big prepper. While we wait, while we wait for our guests to get on here, if you're curious of three people that weren't on the Epstein files, it's us. so you can continue to listen to this podcast. Yeah, I had to go through. Somebody is trying to cleanse X today, and I appreciated it because X just became like an Epstein report. And that's rather depressing.

And then someone was like, it's truck Tuesday. And someone just started posting classic trucks. And then everyone started retweeting the classic trucks and posting more classic trucks. And I jumped on that bandwagon. I posted both of my trucks. And it's just, I liked, I liked enough of the trucks that Jeffrey Epstein started to disappear from my timeline and just like, oh, thank you. 1978 Chevy four by fours with a three inch lift is all that's on there.

Yeah. Well, hit us with another topic from the topic list, why my man works on his, uh, tech. Let's see. short one. Gus Malzon officially hung up the visor and the whistle and the laminated play call sheet.

Oh, Gus is parking the Gus bus for good. Where was he? He was the offensive coordinator. So he got his revenge. I think, you know, all his life's, all his offseason work and everything went into that preparation for that Alabama

game. They beat him. He was, and I think he just took his foot off the gas the rest of the year. And that was it. And that was that. Man. Love that guy. I'll be cute. I bet he'll come back at some point. I wouldn't be surprised. Or if he's like goes and coaches like high school football in

Arkansas. He's still relatively young. And he? That's a good question. I don't know how old he is. He's probably 60. 60s? 61. 60 years old?

Yeah. Dang. Trey is very good. at guessing the approximate age of college football offensive coordinators dude yeah i'm also very good like just if you name a song i can usually get within like two years of when it came out oh really yeah yeah you know if it was easy it wouldn't be called a podcast forest that's why they call it's podcast. What's that, brother?

Let me introduce you to everybody and then introduced you to these two guys because you know me we're good old buds and then we'll hop right into it. We just did our little preamble. This is not serious whatsoever. It's a lot of banter.

Yeah, so yeah, yeah, exactly. You're just here to have a good time of good dudes. So Jeff's a Marine buddy of mine. He's in Salt Lake City. He's done starting strength for a long time. We were roommates together. Trey also is a roommate of mine at time. Also a Marine buddy of mine. Also just roommates. Yeah. So a lot of us, dudes living together. The only person we haven't lived with on the podcast is you, but we're hoping that, you know, we can turn that around. Yeah. Yeah, we could change that. Yeah, we could change that.

For these guys and for the listeners, Forrest Day is on. If you're listening right now, if you're driving your car, open up Spotify, type in Forest Day, and you'll find out, man, this dude is a musician with some killer hits in terms of views, which we want to talk to him about. I met him because he came to a starting strength camp, and so we want to talk to you about your music for us. We're like Jack White fans in here. We like a lot of outlaw countries. We want to talk music with you.

What we also thought could be fun because you're like new to the starting strength world, so to speak, is like, you can ask us all the training questions that you pay. me for to answer and we'll just answer it for free. So that's another avenue we could go to. Oh, yeah, there was something I'm supposed to remember to ask you tonight. I got a, yeah, I'll hit up Bernard during this. Yeah, well, I've got an important question. Step one, the podcast is at 8.30 p.m. not 8.30 a.m.

So there's that. Oh, man. Yeah, my clerical skills are going downhill, man. They really are. Well, I think, I think, Yeah, so how old are you? Then it'll relate to your lifting and then how long you've been making music? And like, tell us about your music journey as much as you want. Okay, cool.

So I'm 45. I started playing the saxophone when I was nine and was really passionate about that. And I thought I was just going to go all the way with the saxophone. I was obsessed with the saxophone. I sacrificed sports and other other things for it. but then as a as a later teenager i discovered the uh the piano well i didn't fucking discover it it was always there you found it i'm gonna make of the piano i thought the piano i thought the piano was a lot older than that it turns to yeah so yeah i well then i figured out i could

write songs and then that was it i didn't want to play the sax anymore i wanted to write music so were you Alto sax, baritone sacks? Alto. I've got I've got you got all kind of stuff in there. I got a handgun on the wall. Man, you're ready. Yeah, I stay ready.

Sorry, go ahead. Just drive the saxophone. I got a tenor and a soprano and an alto. But Alto is my favorite for sure. Real quick, fun fact for you, Forrest. Yeah. Have you listened to Mark Ripp?

but no much or not that much since the the seminar the starting string seminar i've listened to him a little bit a few times i had never heard his voice or even knew what he looked like but i had read like chunks of the the blue book and was like yeah the shit just spoke to me like gospel when i read it and i never thought i would ever get under a bar or do anything like like that you know and like like you said like ignore those ikea boxes or whatever about you know you lived with your legs not your back you know i just was so trained in all these things and then but when i read his book it it yeah trip me out i was like it smells like the truth well let's talk about the truth but before we do what i was going to tell you is he's in a band and he plays the horn or the trumpet i guess you would say

and he does a he does a christmas party or christmas concert at his gym every christmas and it's like a a bunch of old timers playing saxophones, cellos, basses, and he plays the horn. I have a YouTube video where we recorded it. I'll link it now, but it's, yeah, he's a, he's a musician. Well, yeah, that, uh, that puts down a lot of stereotypes, doesn't it? Yeah, right? Trumpets and cellos and shit. Yeah, that's right.

So, uh, before we get into your lifting, I think we'll spend. some time there. What would you call like, so my mother listens to this podcast and so we think she's the only person that listens. We make it for. Yeah, we make it for her. What genre? How would you describe

your music? And then you had some great one-liners over some SoCal tacos of like I think you said, I ask you like, are you famous? And you were like, I'm like a local legend. You had some like bit there that was pretty good.

But like what genre is it? And then yeah, just explain like, you know, what you do. So genre, I would say has been, it's been kind of a double edge sorted. Because music, everybody wants to know what category to put you in. And I'm pretty hard to categorize. I think it's like a song by song basis. I think I write like in maybe like three or four different voices in a way. Okay.

And they're all a little bit different. I've got a rock side that's got sort of a punk spirit and I've got a hip hop side. And yeah, it's just not, it's not very tidy in terms of what, what shelf do we put for his day on? And that's definitely been a hindrance, especially with the old guard. Because they're like, oh, what radio station does he go on? If we can't figure that out, you know, like we've got nothing for him. And that old spirit's been kind of like, you know, dying off. But it's still there.

People want to be able to, you know, put you somewhere on the shelf. okay so you do a little bit all of it so you describe nothing to my mother but you just gave this like big the philosophical point yeah sorry sorry mom we don't know okay let's phrase it a little bit yeah you play the sacks what's your i already know the answer to this but what's your like biggest hit and i think you have to say biggest hit in terms of you know uh streams streams, but also like monetized for you, right? Because you do this for a profession. So like I've done stuff on TikTok talking about lifting.

And it's like 25 million views. And I'm like, yeah, I got zero dollars for it. Don't care. Like this YouTube video has 5,000 views and pays me every month, you know? Man, you're styling on TikTok. That's for sure. Yeah, I, uh, man, what was the question? Greatest hit.

Greatest hit. Oh, sleepwalk. Yeah. Sleepwalk. Okay. Yeah, we have, without a doubt. Yeah, sleepwalk, 14 years later, out of nowhere pops off because of anime, anime creators. And it started out in 2020, right when COVID got started, it started as like a horizontal.

People were making horizontal videos, you know, to the whole song. And then late 2025, they started making sure. shorts to the same 15 seconds of the song. And it went viral as like just an audio thing added to, um, to people's, you know, TikTok's reels and,

and shorts. And it has just exploded. And it exploded all over YouTube and TikTok and Spotify. And does that feed? Okay. That was my question is like if it's trending audio on YouTube and the Stranco's using it to make a reel, does that feed the spot?

Spotify algorithm or that's completely separate? People will tell you it's completely separate, but I think it smells fishy. Okay. I tend to agree with you. Yeah. Yeah. Okay. Cool.

Yeah. I feel like it's paying attention. But so-called experts say it's not, but I'm like, how could it not? Like, how else did my, how else did I make that jump from YouTube to Spotify? Because my Spotify growth was really big. I mean, I follow. Righteous. I'm in there.

Righteous. That's the first one that popped up on YouTube. Is that music video? Yeah, because that's the song that's trending so much. Yeah, yeah. Now, I guess I got two questions for you. So as soon as you wrote that Sleepwalk song, is that like, did you know, like, oh, this song's going places? Or was it kind of a surprise?

The total surprise. Like, you know, we made that music video for it, and the director could have chose any song. And I remember him, I remember being kind of surprised he chose that song. But I thought it was cool. It's the first song on the album. So I definitely thought it was a good foot forward. Yeah. Yeah.

But there's other songs that I, that I would probably have guessed would be more of a hit than that one. But, yeah, I guess it had the right, that right, dark little. you know, horror twist to it that was perfect for these anime people. And I don't know how they discovered it. I still have no idea. Jeff, does the anime stuff like register with you at all?

Like, do, like when you, okay, I'm the same. He was telling me like Roblox. You heard of Roblox? Is that like a block?

Is that like a blockchain? Yeah. No. No, you got us with green. Just say yes. Yeah. Yeah.

Yeah. Same thing. Yeah, same thing, man. You got it. Yeah, cool. Yeah, he was telling me in the gym, and he's like, yeah, anime, horizontal videos. And I was like, you could be speaking Mandarin to me right now. Like, I don't know.

No idea what's going on. Well, we'll each take some turns here. Have you written songs for other singers? Like have you, okay, we talk a lot of smack about that. Not about the people writing songs for their singers, but we, we're, we're purist over here. So we're like, if you got to sing, you got to write it, you know. Three guys with no musical talent. Yeah, zero musical talent.

But we got opinions. No, I'm with you on that, though. I'm with you on that. But then there's like, there's a gray area, you know, when you got like the good, the great jazz songbooks. And, you know, that's like, for. Frank Sinatra, do we give him some leash there? Yeah. Elvis Presley.

Yeah. Yeah. Yeah. Yeah. Like, yeah. Those guys get, I guess it just depends on how, I guess on the type of music. Because a lot of these people are posing as like, this is my raw truth. And like, da, da, da, da, da, da.

And like somebody else is writing it and they're acting all emotional. And like, I don't know. That's like some cringy shit. George Street doesn't actually have oceanfront property in Arizona. Someone else wrote that. Someone else does. Yeah. Yeah.

Yeah. Someone else does. So George Strait didn't write his music? I don't, he didn't write any of them. I don't think he wrote. We're kind of like, actually these guys,

these guys are pretty like underground. I call him underground movie guys or music guys. They'll send me music. And I'm like, how deep I got to dig. And they're like, oh, like no one knows about this.

So these guys are way more into it than I am. But all of us are kind of country heads. And so in the past, we've ragged on. Oh, I actually love George Strait. I've heard he's a real stand-up guy, too, actually. Yeah, which is amazing in this day and age, you know? Yeah.

I think it's, I think the way we phrase it is that we have respect for anybody has musical talent, right? But there's a different level of respect that we have for people who write their own stuff and then are able to perform it as well. I think as well as great way of what we end up. Well, you know what, dude? I'm not going to disagree. I think I think singer songwriters fucking deserve it. Because it's like a different level of compulsion to work. Yeah.

You know, like it, I mean, singing is a lot of fun, but like, I think it's just next level, um, compulsion when you, when you have to express yourself through like, it's more of an art that, that you just have to do and use as a release. And yeah, there's just another layer to the cake. I feel like if I, yeah. And I think that was, that was my second question. is like, I don't know. Like, you know the story of like Paul McCartney writing yesterday,

like didn't come up with the words, but he had the melody. So he just put like scrambled eggs. He kept saying that over and over again. Like, what comes first with you? Is it the melody or is it the lyrics or is it just dependent on the song? It's pretty, I've definitely written songs like every type of way. But I think that typically I come up with a melody and do some of that mumbling type stuff until the right thing comes along.

And usually like a couple of words magically appear. And then, yeah, my thing is I just go into obsession mode with whatever I'm working on. It just loops in my head all the time. And so I'll be in the grocery store aisle and then suddenly I'll hear a harmony to it or I'll hear like a counterpart, a counter melody to something and be like, oh, shit. And then I grab my phone and go over it. And like, so it's just sort of like a constant. Like, it's like a mantra.

It's just always with me and I'm obsessed. And until I go fucking crazy and then I have to take a break. Okay. And that's when you go lift. Yeah. Yeah, man. I'm on it. Jeff, what do you got for him on music before we, before we get into his squat numbers?

Yeah. He's always curious on, uh, you know, like very accomplished like musicians like here and like, okay, who are the people that kind of like influence them? or is there anyone like and then also kind of like is there anyone nowadays that you're like that's new and up and coming you're like oh man this this this this person's going somewhere or like someone that's maybe like in the pop culture that you're like no this person is like legit legit they're not just like some cookie cutter artist that's getting propped up by a label or something like that just because they they fit a like a stereotype or yeah some of your music right man i i i okay full disclosure I'm not super hip to a lot of stuff right now I do check out lots of

new hip hop I'm always interested and I'm always interested in production but I don't have like a new artist that I'm really excited about I was really I was having fun listening to JID I think he's

yeah great yeah I was enjoying diving into his catalog yeah and then And yeah, I've been, I'm always on the hunt for something new and interesting. All right. Leonard Skinnerdard said it best on the hunt. I like to listen to that song when I lift weights.

I'm not sure I know it or how it goes. Oh, yeah. Yeah. That like listen, when you lift with Bernard tomorrow or whenever you go on Thursday, put on the hunt by Leonard Skinner, not while you're in a heavy set of five and you're like, oh, I get it. Grant, you know what, man, you do have musical talent. You get it. You get it. Yeah, I'll try it. Okay. I'm reembracing Skinnerd. Yeah.

Yeah, I was going to say, so I'll tell you what I remember. And then you can kind of either tell us, you know, you said it was like gospel to you, but what appealed to you of the barbell training and then kind of tell us how long you've been going and then maybe ask like the roadblocks you're hitting? Because I watch squats so much and programmed so many people. You know, I'm always, it's kind of. of interesting. You know, sometimes you see people for a very brief amount of time. And so things that seem very simple to me are like not for them. But Forrest is a big boy, guys. I mean, he's six.

What are you? Six four? Six three. Six three. He's two something to do something. Like he walks in the room. He's, he's a big guy. And I think we squatted, uh, 180 maybe or so on that day somewhere in there. You're being generous. I'll be a nice. 155, something like that. And, you know, deadlifted into something. But definitely like healthy, strong, but like new.

And like the thing for him is like, the squat is limited not by pure strength, but because like getting under the bar is difficult for your shoulders right now. Or, you know, the deadlift is not limited by pure strength, but like you're still learning how to like set your lumbar into position. So, you know, that's kind of where he was when I saw him two weeks ago now. But, uh, for sure. Yeah, I guess talk about your appeal to the program and then you, you, you kind of alluded to, like, like you hear the melody in the grocery store and then you like obsess and you put it on your phone.

And then it like loops in your head and you go, go and go. Like, that's how lifting is for me in terms of like, you know, especially when I first found starting strength. It's like, I got to get stronger. I got to add five pounds. What am I supposed to do? Okay, I need to eat more. I need to sleep more. So I assume based off your personality, the little I know that's probably like happening to you right now.

So maybe just explain, you know, the past month of or however long you've been lifting this, this way. Yeah, for sure. So I had never, I had never done a squat in my life or a deadlift in my life before December 31st or December 30th. It was right before the new year. My life change would appear to be a New Year's resolution, but it's totally nice. It just was a coincidence. Yeah, I was smoking a cigar at my neighbor, Bernard's house. And, yeah, I was telling him I was reading a book.

We were both just kind of feeling like we're on the elbow of like some kind of change. And I was reading this book called Atomic Habits. And he was like, I read this book called 5 a.m. Club. You should get up at 5 a.m. every day. And I was like, you know what? You're right. I should.

And then I started. And then he gave me the blue book, starting strength. Yeah. And he was talking about. us getting together and doing this this barbell stuff and I was just sort of like maybe probably not in my head probably not but then I took I took the book home because I always thought deadlift was like like I honestly thought the deadlift was stupid I thought it was for morons I thought like I thought everything to do with the barbells was like like for idiots basically I was cave men yeah well just

not smart you know because I you know I was like a mover and a hauler and a hauler and I had been taught to live with my legs. And I just like, everything looked wrong about it to me. Yeah. And, but, but I, I'm, I'm, I'm an open-minded guy. And so I was down to reevaluate. And, and I, and I read that, that book, like I said, it, I just smelled truth. It, uh, I just, yeah, it really struck me.

And I was like, all right, this is the shit. Let's try this. And then I did a little cross-referenced with chat GPT. Of course. Google it a little bit. And then like some of the little Twitter influencers that I followed. You know, they were all saying some of the same shit. Then I was like, okay, confirmed.

We're going. All systems go. So then got down there. Total atrophied muscles had, like I said, never squatted before. So, uh, I was wrecked. Yeah. That's that. How was that?

Oh, my gosh. Oh, man. Like I like, like, like, that's a special feeling. Well, I was like, I didn't even know that there was muscles in, in these places. Like, like, like, up so high and down so low, you know, like it's so close to the knee and then so close to your, you know, your actual hip. I thought like hip muscles were just like like a like a figure of speech. Like I didn't think I thought it was just like like yeah, I literally had no idea.

I was down a pants size in a week just because of like it's just everything just like tightened up. Yeah. Which I wasn't expecting. Yeah. It tripped me out, man. So yeah, I would I would say it's been pretty revolutionary. my life and then go ahead no no he's going to say my my boy bernard you know bless his heart but he didn't really have the form down and i you know i was reading the book and i was like man we should probably get like a little help and and and then he took it to 11 and was like let's go to costa for this seminar i was like damn bernard he just just won up to me and then i was like all right

let's do it so then we found herself down there with grant and connor yeah And that was a great day. That was a great day. So I definitely like fixed this up. I'm sure we're totally fucking up in some department. But at least we got like a solid grasp of kind of like I didn't even know what hip drive was. I thought that I thought hip drive was like a hip thrust.

I thought I was supposed to like thrust forward on my way up. I was like, what is this hip drive thing? And then you showed me what it was. And yeah. So I was just dead ass wrong. about a lot of it. And, yeah, now I found it really useful for the deadlift to push through the ground. Yeah.

Yeah, just all that stuff. What, uh, what did you lift this week? Yeah. All right. What did you squat this week? What are you up to? You got to be close to 200. No, wait.

I'm still writing it down really stupid. I got, I'm writing it down 45s. God damn it. Oh, you did. The barbell. math. The barbell math is tripping you out. It'll come. It'll come. Yeah. Just look at a bar. You'll know exactly what's on.

Yeah. Oh, man. Yeah, that's bad. Yeah, I can't do. So you're 45 pounds. You're 45. Yeah. No, it happens. All good. I won't, I won't rub it in. It's people coming to my gym. And I'm, you know, I'm like, put this, this and this on. They're like, how much this? I tell them they're like, man, you're like really smart. Did you like do really well on the SAT? And I'm like, brother. I have. not really smart. I just stare at barbells all the time. And it's like the one kind of math that I'm really good at. And they're like, why don't you have 35s in here? I was like, because when I learned to lift, there was no 35s. And if you threw a 35 into this mix, my whole like algorithm for how

it's true. It's so true. I'm like, I like 35s. I'm a fan. But if you put 35s in my gym right now, I'd go out of business because I would just be staring at the bar like uh um counting with your fingers yeah just having this trainer that does know what the does it feel heavy i don't know what's on there is taking his shoes off yeah uh yeah well i guess uh what what lifting questions do you have if you have uh any uh the the connection got a little funky there for oh sorry i would say we'll clean all that up in post you get it you're a musician We clean it up in front of us. You know, yeah, yeah, yeah.

Hey, Jordy, Jordy put a Forrest Day, put his little head from a Spotify banner and just like run it across the bottom of the screen. Give him a little like and subscribe button for a Spotify, Jordy. And then when we're done, turn this into a reel.

We'll send it to him and collab with them. Thanks, Jordy. George is our post guy. He's real. Yeah. He's not a bot. Yeah. He's AI.

Yeah. Yeah. Love you, Jordy. I was asking what? Yeah, we love you, Jory. I was asking. maybe you've got some lifting questions. You've been gone two weeks on your own.

Yeah. Okay. So what's the, we've been doing like pretty accurately the warm up thing. The only thing that we're in question about is the deadlift. What is the warm up progression the same for the deadlift? The 4068. Yes. Yeah.

I didn't think so. Kind of. So where you're at in your stage of lifting, you're still squatting. you're still squatting every time first, and then you're doing the pressing exercise. So every time you get to the deadlift, you are, by all intents and purposes, warm, right? You've already done your squats. You've already done your presses or your benches. So the deadlift for you at your body weight, and same for Bernard.

I guess what I would say is to distinguish you from like a 130 pound female, you were just going to start with a 45 on each side, which is 135 pounds. then you can go into the same calculation of 45, 65, 85%, 85%, and anything that comes out in that math below 135 pounds, which is what a barbell is with 45s, you just skip. Right? So if your deadlift is, if your deadlift is, you know, 200 pounds, 45% is going to be 140. So you're just going to do 135 for a set of five.

and then whatever 65% is, you're going to jump to that. Does that make, does that make sense? So you're kind of removing the empty bar and the base, the empty bar becomes 135. And so you're doing the calculation so that you don't have to like learn a new thing, but you're just skipping anything beneath it. Does that make sense? Yeah, then the bar starts higher.

And you just gave me a cheat code, bro, because I never knew. I didn't think about the 45s and the bar equals 135. So now I can start there. Dude, it's huge. So I was squatting 155 yesterday morning. 45s and 10s. Yeah.

There we go. There we go. No, I'm telling you, it's going to come like that. And then you're going to look and then you're going to look at two plates and know that it's 225. And then you're going to look at three plates and know that it's 315. And I'm going to say this so that I can make a point. I'm not just going on and on on. Then you're making four plates and know it's 405, five plate you know it's 495,

six place you know it's 585. and then after that you haven't seen many people that are that strong or you're going to get lost again. At least that's where I am. I can get you up to 600 all day long. You put like 745s on each side. I'm like, I don't know. Is it an airplane? Like, that's what's happening?

It gets strong. Yeah. It gets crazy. But you are a 405 deadlifter. 100% your size, your stature, your build, arm length. If you stay on it, you have the capability at 45 years old. I don't know when your birthday is, but maybe at 46. Yeah.

So maybe a 46 year old, but like, I think this late summer, uh, fall, you could be deadlifting 405 pounds. Oh, Jesus. Yeah. Yeah. Yeah. You know, one of my favorite questions that I got to ask you at the seminar was like, why, you know, like, I mean, I kind of know, but then I kind of don't like, why push my, why, why should

I, why should I deadlift 405 pounds? Why should I do that? I mean, dude, that'd be a great album. cover you just deadly four or five while while playing the saxophone like that would be lit that was that was a good reason yeah um it would be a great album cover yeah so kind of what i talked about at the seminar uh and it just holds true is like one of the ways that you stay strong is by staying in the pursuit of strength it's it's strength training is like so simple not rock and science early on and you just it and then the longer you do it, it almost becomes kind of philosophical, right? It becomes

like that. I have to continue to pursue this in order to not go the other way. So do you need to deadlift 405, 405 pounds? Probably not. I think if you could deadlift three at your body weight, you know, over 200 pounds. If you deadlift 315 for 5, any saxophone, if you bought a cast iron saxophone, right? You'd be able to carry it. You know, anything that life threw at you, you'd be just fine. I don't know what the cutoff is. Is it 315? Is it 365? Is it 405?

Like, I'm not exactly sure where it is. Do I think everyone needs to deadlift 600? No. And that's not just because I can't do it, right? You know, I think at some point it's like, well, if I can deadlift 400, I can carry all of granny's groceries the same as if I can deadlift 500, right? It doesn't like give me anymore. and as I'm up near the top of my genetic potential,

to go from 400 to 500, well, that actually takes a lot more work and time in the gym. And if I'm not doing this for to brag on the internet, that look, I can deadlift 500 pounds. And I'm actually doing it so that as I age, I can do more things and have good longevity. And just stay strong. Yeah, then there's some number in there.

But what I would say is like me knowing you, having met you, your body type, your size, in your age, 405 is like a difficult, you will have to be consistent three times a week and show up, but achievable goal. And then I think, you know, when you get to there, that would be fucking cool. It'd be cool. It'd be cool. And it's like a real possible thing for you. Like it's, it's, I think almost every male. And I hate to say under an age because it's like, well, I'm 51. Can I do it? But, you know, somewhere and there's so many things that, factor into this, but

unless you are like 140 pound male, like every dude that's around 200 pounds, obviously 70 year olds with osteoporosis or some kind of chronic, like are excluded. But every guy like the four of us on this podcast and that are listening, can't deadlift four or five

if they want to. I'm not saying it's easy, but like you could, you could get there. How about you guys? Do you guys deadlift and do all that stuff? Yeah. Yeah, no. I Yeah, yeah. I do for sure, man. Can you do 400 pounds or the four or five hundred pounds or whatever, you guys?

For a deadlift? Yeah. Oh, Tray's a strong boy. Trey, Trays a Texas fed boy. Yeah, Texas. I don't know, but I think I've been on both sides of that, too. So, like, I've run the program, then I've, like, not run it, and then I've gone back to running it. And then just, like, the way you feel, just like mobility-wise, like, the more strength or the more weight you put.

on the bar you actually just like feel better doing life if that makes sense doing life yeah man just like your day-to-day stuff you just feel like that's cool you just feel better doing that was going to be my next question that was going to be it how's it feel like how does it feel like to be old to to deadlift 4005 pounds or do that having when you're that strong like how big of an upgrade in life is it i got to let these guys answer because i sell plates and coaching for a living so people are going to think I'm just peddling stuff. The whole point of this podcast actually is to like have other normal people that don't sell what I sell to talk about it.

So Jeff, I think maybe tell them your deadlift is what, 465 is your best or somewhere in there? Yeah. Whatever I did at the turkey pole, not this last year, but leave it before. Yeah. Yeah. Or maybe 490. Yeah.

Or 52 and a half or something like that. But yeah, maybe you tell it. And then Trey, I also think you should talk to him about, uh, I think I said it's such you getting mad at me, but like the yo-yo of like, hey, I'm training. Everything's going good. And then I fall off and then I get back. And like, because I feel like you've learned a lot from that. But Jeff, you go first.

Yeah, I mean, I got, you know, I've already done like a bunch of lifting from playing sports in high school and then did some CrossFit stuff and then join the military. And then, yeah, like Grant kind of, you know, turn me on to like the starting straight methodology and stuff like that. And so I think just, I don't know, like the, that line of work being in the military, especially like you're going into the field and you're wearing a bunch of stuff that's heavy and things like that. Like I just could, I remember like significantly noticing like, oh, this just makes this easier. Like I have like less fatigue at the end of the day. But then now I'm in the reserves.

So doing less of like just the normal military stuff and more just like my civilian job. And just I don't know, little things are just, it's just a little. little bit easier. I can tell, like, you know, there's been a couple of years where I've kind of tapered off in terms of like strength training and concentrated a little more on like endurance stuff. And just with having the strength kind of basis and getting back into that, just, I don't know. I noticed I have a lot less back tweaks and stuff like that because there was like a year or two where I felt like I was throwing my back out all the time. And then I was like, nope, I'm getting back into deadlifts. And, you know, it's been probably three years now since I've had a really,

like, bad back tweak where it's like debilitating. I know, right? I'm going to, I'm going to get it from this chair and I'm going to have one because that's just how it goes now. So yeah, and I feel like when I have had little tweaks of stuff, like I've been able to bounce back quicker from those because there's kind of that strength basis there. So I think it just makes you more durable for all the little stuff, especially as you age more. And I especially notice, like, as I age more like, you don't recover as much. But I think having that strength basis just makes you a little more durable in general. Yeah.

I think before Trey goes, the other part that you notice when you start to lift and force, if you stick with this, you'll 100%. You'll probably like text me one day and be like, bro. And this is like a little bit mean. I know. But you start to just realize that like everyone is like a wuss. and and you just realize it's like because people will come to the gym they'll join they'll be all fired up like you and then like they'll have I don't know a minor back tweak their you know their shoulder

will start bothering and whatever and they just like quit but even forget like gym people or people that we coach online or forget all those people like as you just start to converse with people and watch and like people you do business with and they're like oh yeah sorry I couldn't make it. I had to go to the physical therapist for my knee. And I'm not saying that people don't need that to go to physical therapy for their knee. But you start to listen to it and you're like, man, if you would just suck it up and do like a heavy set of five deadlifts three times a week, like 90% of all these ailments that make you sound like the biggest wimp on the planet would go away. And it's really hard.

And it's like not like it's fun at first because you're always making progress. But I mean, I took my wife down to San Diego for four days. There was a birthday and it was like post-deployment vacation. We went down there, hung out. Like we came back. Baby goes to bed. It's like, I got to go to the gym. And, you know, 8 p.m. on Monday and squat 365 for 5 by 5.

And I'm like, I do not want to do that at all. Right? Like that sounds absolutely terrible, but I have to do it. And I just, you know, lived in San Diego for four days and was like, I better stay strong so I don't get killed down here, you know? So it's, you know, yeah, I don't know. You start to realize that you're not like a crusader, right? Like you're not Sparta 300. Like I'm not like saying that. But there is an element of like, oh, like, yeah, I just interact with humanity a lot better because of my physical strength. That's what I think. Fair enough. And I think about it that like

if I have to change a tire, like I don't think twice about like, oh man, this tire is going to be heavier or anything like that. Like, just like, yeah,

I'm going to, I'm going to go change this. I don't know. Just like little things like that that pop up. And like, you don't have to deadlift 405 to change a tire like easily. But like it makes it a little bit easier. And you're out like stressing it like,

oh man. I don't know. Just little things like that are easier. I think it gets to the point, especially once you get into it. I'll quit to like playing an instrument. right? Like, I assume you still practice on all your instruments because you want to get better at it. And you get to the point as you go through these programs that like you're doing the novice program,

you go to the intermediate that you just like want to continue to improve on like the numbers that you've been doing. It's just like you said, it's just a good like habit that you've gotten into that you want to keep, continue to improve that craft. You know what I mean? Yeah, for sure. But I don't know, man. So like I think I started off like I lived in a, high school, but like, you know, I think before I, Grant introduced me to this program, that I was, it was like all ego lifts, which is like, I'm going to do my biceps and back, or I'm going to do, you know, just like stuff to, that doesn't really help you like in your daily

lives. And then I think Grant was like training to become a starting strength coach. And then I would come over and like, I was like, his guinea pig, I think. And you would yell at me as I would squats. And it was great, man. It was like the first time that I had ever gotten and gotten into these type of lifts before. I had never really done, kind of like you. I'd never really done squat.

I never done a deadlift or anything like that. So it's kind of introduced me to all these things. And then you just notice that like, I think Jeff said it, man, like your, your quality of life. And then just like, when you do things, like, you don't have to think about like, oh, this can be heavy or whatever it might be. But then, like, Grant mentioned me. And, like, I remember I was going in.

I was running this program. And then, like, we had three kids in a very short amount of time. We'll explain later how that's possible. Yeah, we'll explain. Yeah, I'll explain. I'm assuming there's two or three women involved. Yeah, exactly. But that's why he said, that's all.

Infidelity. Yeah. That's why he said we. Yeah. but yeah, no. And so then, like, I got off the program. Like, I shut it off. I'm like, man, I don't have time for this.

Like, I was still, but I would still like continuing to eat. Like, I was still on the program, which is like, so it's just like not good. So you're gaining the wrong type of weight. And so, like, I got out of shape, like, real quick. And it's just, you just notice, like, you get out of bed in the morning. You're like, man, I feel stiff or like, what did I do yesterday? Like, why am I? sore and then you start running this program again man and you just i go back to just like it's the

workouts like you do it's your full body like you're hey i've never been sore in this part before but it's you're using it because you're using your daily life so you just feel better that's what i've noticed about my that's when i've noticed so far too yeah you just feel better yeah feels more stable like my back is like straighter like shit's locked into place and and i think like the stage of life that we're all in, I think we're all around the same age is that like, man, like, I just want to live to where I can like move 20 years from now. You know what I mean? Yeah. So. And then having kids, having, having kids, you know, you want to, you want to, you know, watch them as long as you can grow and grow and grow. Like, I don't want to miss a fucking thing.

Yeah. How, how shitty would that be to like to miss out on, on things too early, you know, Yeah. Oh, yeah, man. Like you run it. You run it because you're like 10 years from now. If my daughter wants to be like, hey, can you hold me? I want to be like, oh, yeah, I can do that and not think twice about it. So. Yeah. But no, I adopted two kids and then we got pregnant. That's why I had three kids in quick succession. Yeah. He was going for adoption. He had to clear the air. Yeah, I'd like to tell Tray's story more than anyone just because like he was going. I love to tell him story. He's going for adoption. It's like this whole long process of like getting approved and everything. He's like, hey, brother, can you pray?

I'm like, I'm praying, dude. Like, I hope it's going to happen. He's like, I got approved. And I'm like, oh, that's great. Like, what a huge milestone. He's like, yeah, it could be like 18 months, 24 months before they find us the kids. But like, we're approved. I'm like, that's awesome.

It's on a Tuesday. On Thursday, he's like, I'm going to pick up twins. They're six weeks old. And I was like, whoa, wow. That happened quick. Congrats. I'm so happy for you. He's like, I'm so happy for me.

He's like, sitting in me photos. He's got these twin girls. I'm like, that's amazing. And then he calls me. He's like, bro, my wife's pregnant. And I was like, you are four weeks later. I was like, you are going to have three daughters under the age of one. That is like, that is insanity.

Hold on to your butts. You spent everything and just went full one to a hundred, baby. Yeah. That's insane, man. Wait, did you know that, did you know that like that was a possibility? Your wife getting pregnant? No. No, I thought it was in the clear for, I'm like, hey.

Yeah. We're golden, baby. Yeah. It's a crazy story. It's crazy. Yeah. We were told, yeah, we were told, hey, yeah, we were told like, hey, you can't really have kids. And so then we're like, oh, let's go the adoption route.

And then that was a surprise because they were like, oh, hey, there's two of them. And you're like, oh, great. Come pick them up in 48 hours. So, yeah. Oh, so the twins, that was a surprise with the induction? Yeah, yeah. Hey, wait. That's the best.

They're like, okay, we got, we got. And of course, you weren't going to be like, yo, I'm just taking one of them. Yeah, that's not. Yeah, that's not really not. Yeah, I'm not trying to, like, parent trap these girls. Oh, man. I can't believe you guys.

surprised with twins. Wait, that's crazy. How did that even happen? Did they hide it from you? Did they sort of trick you? They walked you down that? No. So like you, sorry, I'm hijacking this interview.

But yeah, no, so you fill out the paperwork. And like, that's one of the questions that they asked. Are like, hey, would you be okay with twins? And you're like, you check yes. And then I, you ask the lady, you're like, hey, is this like, does this happen often? She's like, I've only seen it once. like in my 12-year career of doing this. And then now she's seen it twice.

Yeah. Yeah. Yeah, well, you know, it's meant to be, of course. You know, that's awesome. 100% man. No, wouldn't it change a thing? It's been awesome. I'll just know which box to check if I ever.

If you want to adopt and you don't want twins, don't check that box. No, and it's interesting for us too. And we like talk about it because. one of the main things that I struggled with as a coach was like everyone that quit. So it's like guys in their 20s want to look good, take the shirt off on the beach. So they go to the gym all the time. And they turn 30 and stuff like isn't going as well. And they're like, yeah, maybe I should try to do this intelligently.

So they start, you know, they hire a coach or whatever the case is. But then they have a kid and they quit and they wake up one day and they're 45 and they're like, I'm out of shape. I don't like the way I look. man, this is terrible. And I'm like, well, why did you just, why did you quit? Like, when you had the kid, you could have just kept going. And it's actually been a transformative view for me now that, like, I've had a kid or

like I relate to Trey Moore with three kids because you're like, oh, this makes total sense why everyone stops doing this because it's like, your wife's like, you're going to go to the gym and leave me here just for you. And it's like, well, it's actually not for me. Right. My wife doesn't say that. She's like totally bought in. But the narrative.

And so it's, yeah, it's kind of the, it's kind of the demo. I mean, I used to say like our demographic was, you know, people 50 and older that are experiencing atrophy. And it still is a large spot. But a lot of it's like a lot of the coaching advice I give outside of like the basics, like when you're first learning to lift, it's just like the accountability for you to keep coming. And, you know, guys will pay like this guy coach in Washington. He's awesome. And he could not wait for my deployment to be over because he's like, I just don't go. to the gym anymore because you're not there to make me do stuff and I just don't go.

And he did, he did do some stuff. Like I'm at some of that's tongue and cheek, but he's like, and then I came back. He's like, oh, I'm back, you know. So, uh, anyway. All right, one other lifting questions you got before we got, we got to run you through some, some podcasty stuff. Okay. Um, I guess I guess I should just tell you what we're doing and then, and then just tell me if I'm screwing anything up. Yeah. So, so we're doing, we're alternating the workout. We don't deadlift. We deadlift every other workout.

And we squat every day. So we either do squat, press, or squat bench. Or squat bench. And then we throw a row in one of those days. And then it's row or deadlift. Or deadlift.

Yes, sir. Yeah. Okay. That's a bastardized program. Rip would say, you're not doing the program. You're not doing the program. No, but I actually think you're good.

You're running the My Bastard Child version of the program. That's usually why I put people on the gym. Usually it's about three weeks. Usually for about three weeks, I'll have people. So the press and the bench always alternate, right? For your first like six months of this, those alternate. So like set that in your head. You're always going to squat first and then you're going to either press or bench.

Those are like standard data. Then the deadlift for the first maybe three weeks. maybe a month, we deadlifted every single time and add weight. And then what happened, which I think you did, because based off talking to Bernard, who's like got a little more, you know, he's done the program before. Yeah. Maybe you didn't. But we do that for about three or four weeks.

And then when your deadlift gets heavier than your body weight, usually we start. I don't usually alternate every other like we do the press and the bench. What I usually do is take the frequency from deadlifting three times. a week to two because it's different right if I go press bench press on one week I'm gonna press twice and only bench once if I'm alternating yeah what I'll say is like Mondays and Fridays you're always gonna deadlift and Wednesdays we're gonna row right or maybe do chin ups or you know whatever doesn't really matter actually the benefit you're getting is not from the row or from the chin ups or for whatever exercise that you do instead

of the deadlift, the benefit that you're seeking is not deadlifting so that you can recover from everything else. Because what's happening is the deadlift gets heavier and heavier and heavier is like, I can't pull, you know, 350 pounds three times a week for sets of five anymore because it's too much stress. So I'm going to lower the frequency down to two. Does that make sense. So the main thing you want to take away from this conversation and for like as you get stronger is you want to change as few variables as possible every time you change something. So what a lot of folks do is they get the program starting strength, which is exactly what it says it is starting strength, right? It's like getting started. Squat, press, deadlift, squat, bench,

deadlift. Those are the two workouts. Add five pounds to everything. Run that for as long as you can. and then like I taught you in the seminar, hey, I can't make five pound jumps on the press and the bench anymore. So I'm going to reduce those down to two and a half pound jumps. That's the only variable I change. The only variable I change is the amount of the load that went in the bar. Hey,

now I feel like I'm going to start missing reps on the squat, or I'm going to start missing reps, or I've missed reps on the squat. What should I change? Okay, let's reduce deadlift frequency to two times a week. So we make one small change. Everything, every other thing is still in place. I'm doing the same barbell lifts.

I'm doing it three times a week and I'm increasing the load every time. But now on Wednesdays or, you know, day two, whatever it is in your week, I'm going to barbell row and therefore not deadlift. Okay, everything's still progressing. Everything's still progressing. My squat is stuck again. Okay. Next variable I'm a change. I'm going to take one of the squat days and make it a light squat day.

So maybe Mondays and Fridays. I'm adding five like I've always done. And on Wednesday, I'm doing 80% of Monday's lift. Does that make sense? So I'm changing as few things. What most people do is they run the program, something gets stuck, anything, the press,

the bench, the squat, something gets stuck, and then they change everything. And it's like, no, everything was going just fine. You're just actually getting stronger. And so now you can't, forest can't squat 250, then 255, than 260 while also deadlifting 315, 320, and 325 all on that seven day window. It's too much stress.

So he needs to reduce it a little bit somewhere. And you just make like one minor change and keep running it. Or on the press and the bench, hey, guess what? When Forrest was weak because he was new, he could squat or he could press 75 pounds for three sets of five and it was enough stimulus to keep things going. But now he's actually pretty strong. So just doing three sets of five on the press or the bench press, the upper body lifts that use less muscle mass, isn't enough stress.

So for us, your press is stuck. No, I'm not going to reset and ramp back up three sets of five. I'm going to now give you a four sets of five on the press. Or there's a lot of different things we can do here. I'm going to have you go up and load for three sets of three so that you get a new stimulus and a new weight. And then we're going to take a little bit of weight off in the same session to do three sets of five. So now you got a total of 24 reps instead of 15 and nine of them were at the new weight.

I know I'm blowing your mind right now. But it's actually pretty simple. But it's you just, you want to change as few things as possible when something's broken. You don't want to. Most folks change everything. Or it's time for, let me go buy this second book for Sartic Strength, practical program. Yeah, yeah. Yeah.

No, I feel you. And it's, there's a lot of parallels to music. Yeah, man, I love it. Love it. Um, you have any more lifting questions? Um, let's see. Which, which one of those four lifts comes the easiest to you, man? Squat, deadlift, bench.

I say bench and, bench and press. Okay. Just because like I've done, I have a little bit of a history. So when I was in, um, the Philippines for a couple years during COVID, I ended up, uh, making friends with, with, with some gym rats. and I started working out for the first time. So I never got, they were doing the stuff that you guys were doing.

I just had my, my prejudgments as I told you. I thought that that was like bad for you. And, you know, those guys weren't hip to like what's going on, you know, but they taught me a lot of shit.

It's not that I didn't respect them. They taught me tons of shit. But, but yeah, so I got into lifting weights then, just doing like bench press and like the back, you know, working on my back just kind of like the stuff that every every basic dude does and uh the back by the

the the the the whatever yeah chest truck yeah yeah i got you all that yeah yeah i was doing all that stuff and uh and i lost a bunch of weight because i was just eating rice meals i got myself to grant you seemed intuitively know what a good walking around weight for me was which was about 260 25 like that was a great weight for me and you know and i you know i got myself there but then I got it came back to America and then just slowly slipped into my routine and yeah back on and then and a lot of it was like you know I replaced that muscle with fat too so I put on a lot of fat and let go of all my muscle so yeah this is my my my first time rebuilding but doing it with the starting strength mentality now you're in we call that a strength

co mentality you know yeah yeah next step is a home gym baby Yeah, we talked about it a little bit. Yeah. Nice. Yeah. Let's see. Jeff, I think for us, I'll just ask you and I'm not offended. I'm assuming you've never listened to this podcast.

No, I haven't. But I did search your channel, though. And I did watch a couple of your videos. Yeah. I remember you mentioned the YouTube channel. This is like the funny banter version of it. But so we do have two sponsors. This is like a real podcast.

Like people give us money for us to talk about them. And we have a, I guess you can call it a bit, you know, that we do every time we have a guest. And we didn't have a lot of guests last year. You're on episode 95, right? So this isn't our first rodeo. That's a good chunk. Yeah. Yeah.

But we tell the guests about one of our sponsors. It's almost better if they've never listened to the show. So we kind of feed you some information and then you, we open the mic to you and you do like an ad read based off the information. So our first sponsor, our founding sponsor is a company called BW Tax. And I'm going to give you like three or four facts and then Trey's going to give you a few and then Jeff's going to give you a few. You're going to forget half of them and then you just do your best. But BW. Tax, LLC. Yeah, yeah, it's fun.

BW. Tax. And there's no, there's no like standard here. People just botch it sometimes, but it actually ends up being some of the best ones. So like there's no pressure. The bars, the barbell's like laying on the floor with no plates on it. It's like really low. So BWTax LLC.com. It's run by a guy.

We call him BW. He's based on a South Carolina. You don't need to take notes. This is all off the cuff for us. You're built for this. He's a New England guy, though, at heart. He's a big football fan. But one of the things that he does is he explains to people that your CPA does not have to be local.

They can actually be anywhere. So you could live in the Bay Area and have a guy in South Carolina that cuts through the red tape of the IRS for you. So that's what I like about BW. Trey, you want to go over a couple things? Yeah. Like I said, Forrest, bar is super low here. So it's like it doesn't matter. I've heard some really bad ones.

We've heard some great ones, but we've heard some really bad ones too. My favorite thing. So I've done TurboTax. I've done H&R Block. Customer service, if you have a question on if you're doing taxes, like you get put in a queue or you don't get a lot of help going on or nobody picks up. You get a bot that answers your questions.

Not very helpful. BW, I had a question on some taxes that I had. yesterday or two days ago and I called him and he was on vacation and he picked up and he answered my question. So the thing I like about BW is whenever you call you get somebody.

Him or one of his great team team members that he has there at BW Tax. You'll talk to one of them. They'll help you out whatever questions you got. Jeff? BW is he's a true professional, right?

He knows the ins and outs of all the all the legalese and the weird stuff that the IRS wants to trip you up on. So he knows how to navigate that, like, just weird maze of tax law and things like that. So he's truly an expert and, like, knows his craft and he's there. He's in your corner and he wants to get you, you know, the refund so that, you know, your hard-earned money is back in your pocket. You know, we missed an opportunity of just, like, having Forrest come up with a song for B-D-WRour's, be like a little jingle.

Yeah. Well, that'll be in the future. I mean, he might be right now down his head. We don't know.

That's what he had. He can't pay force a little bit. Yeah. Force don't work for free, baby. Yeah. All right, Forrest. So with that, I don't think you need any further instructions.

Yeah. Yeah. BW Tax LLC. He'll pick up the phone at his brother's funeral. Yes. He will tell the story like J.K. Rowling and make sense out of your mess of a life. B.W. is a soon-to-be disgruntled Patriots fan.

But above all, B.W. is a friend to all man. That's good. No, that's good. That's great. That's great. That's great. That's up there. That's up there. That's what of them that was. A lot of times. A lot of times. A lot of times Forrest will get folks on, and we got to, like, play them an example because we'll go through the bit and they don't get it. And I knew, like, when you were squatting in my gym, I was like, there's an ad read here. Like, there's going to be an ad read one day about BW. Tax from Forrest, and we did it.

We'll put some music to it. We'll probably put your music to it. Yeah, it's going to be great. You could have stopped at he picks up at his brother's funeral. Yeah. And I think that's the best one that we've done. I hope he doesn't have a dead brother, but yeah. Yeah.

He doesn't. He doesn't. Yeah, yeah, no, that's good. That's, see, you got to, like, say stuff that's edgy for it to work. So I like the risk you took there. That's true. So there's another portion that Jeff has to run you through that. But before that, this is a sports podcast.

We didn't talk about sports today because we're talking to you about lifting. I'm guessing you're a Seahawks guy. Hell no. No? Who's your team? I live in San Francisco Bay. I'm a 49er fan. Okay.

You said this Grunold Patriots fan. so I thought maybe you were like, I'm Pacific Northwestee. I'll just go for the Seahawks. I don't like the Seahawks easier. No, I don't like them. No. Yeah.

So we have this weird thing. It usually goes to Trey, but I'm going to give it to you, but I'm going to do the opening bit. And now it's time for Trey's picks of the week. And then we go down through a bunch of really obscure college football games. College football's over. So Forrest,

celebrity pick, Seattle versus New England and San Francisco. Patriots snubbed a lot of, recently. Belichick not in the Hall of Fame. Robert Kraft not in the Hall of Fame. You know, it's been, it's been years since they've seen a Super Bowl for Patriots fans. You got Seahawks coming from the West. Who do you like?

It just seems like a perfect recipe to just spank the San Francisco Bay Area people. You know, just go win a Super Bowl in our fucking backyard. I just feel like that's going to, I feel like that's going to, I feel like that's probably believe what's going to happen. I hate to be negative. I hate to be a Nancy about it. But I see, I see how this kind of poetry happens in life. And this is like their turn to go shit in our yard. Yeah. So you're picking the paths. I know to lose. Yeah. To lose. I'm picking. Yeah. Okay. You think the Seahawks are going to lose. I hope you're right, man. I think, but my, yeah, I think the Patriots, I don't know. I'm also a Patriots fan. That's where my dad's from.

And so I grew up with greatness. So he's about to log off right now. He's like he's a Patriots fan. What the hell? No, I don't hate the Patriots now. Tom Brady's gone. Yeah. So I want the Pats to win.

I also, the problem with growing up, like I watched Drew Bledsoe get injured. The problem with growing up a Patriots fan is you always think it's possible because it's happened so many times. And it brings a lot of bias in. I think the Ciacs are a better team. I like data and analytics and stuff. Like I think the Seahawks are better. But yeah, I got the Pats.

But you got the Pats too. I really, I'm rooting for him, dude. Okay. Yeah, good, good. For sure. All right. Why don't you take him through the okay bit, Jeff? And then we'll let this guy get on with his wonderful life and quit talking to us knuckleheads.

Very well. Very well. All right. So the origin of the name of this podcast, right? All three of us were on active duty in the bring core together. And it all stems from, you know, you would have these really young kids that enlist right out of high school. They go through boot camp.

They show up to their first unit. And like, they don't know what they're doing. They have no idea what they're doing. I can't imagine putting myself in those shoes being like an 18, 19 year old kid. And there's always in that like that guy that's been around the block for a while. You know, he's got maybe two, you know, close to a decade and a half in the Marine Corps. He's seen it all. He's seen all the idiots come through the office.

and like mess up dumb stuff. And so usually a lot of times the interaction starts with like the young Marine doing something dumb or like just walking by the office door and the gunnery sergeants in there. And he's like, okay. And he like stops him in their tracks. Like they could hear this from like, you know, 200 meters away and stops them in their tracks. They have like no idea what's about to happen. But that's kind of where the name this podcast comes from because we like to say, okay.

Yeah, like you can't, you can't like walk with your hands in your pockets. So you'll have a guy in the office and he'll see a group of Marines walking by the office and they're 19 and want to break rules. They have their hands in their pockets. Okay, I know we would talk to out to walk with our freaking dagon hands in our pockets. So that's kind of the nature. And so we just ask the guest to give us their best like, okay. And it's silly, but you get it. I like the name of the podcast, actually.

It's a good one. It's okay. Okay. It's also okay. There you go. Hey, pretty good. Pretty good. Okay.

Pretty good. Pretty good. Well, Forrest, you know, my mother's listening and probably last week's guests. And that's probably it. No, I'm kidding. We're going to take you viral. But where can people find you? Where do you like them to find you?

Do you want to Instagram follows you? Obviously, you want it all. But what should people do if they want to check out Forest Day music? Okay. What I think you should do is you should go to whatever streaming platform you're using. and go through my back catalog. And if you don't like what you hear, hit skip, go to the next song. Because I think I've got something for just about everybody.

And my music is so all over the place that you'll find something that sparks your interest at some point. Love it. Sweet. And are you on Instagram? Yeah. Instagram. I'm probably the most active on Instagram. Is it at Forest Day?

At Forest Day. Yeah, with two hours. Is your name pronounced Brogi? Depends who you're asking. Yes. Brogis is what people say. The Italians would say Broji.

So I like to go back and forth. I was on Rips podcast one time, and he was really big on the correct pronunciation. And I told him the story. My grandfather was in, ophthalmologists in Worcester, Massachusetts, second generation immigrant from Italy. And he primarily served Irish people. And my grandmother was Irish.

So, you know, I can say this. But he would say, yeah, all the Irish people kept messing up my last name. And they couldn't say Broji. So I just switched it to Brogi. So then I, on YouTube, I'll say Broji. And now my dad, like, follows my YouTube channel. And he's got, you know, he's a Baptist minister in South Carolina. And he's got a pretty big following.

And he said, you know, you should, you should put. ads on my radio station. And I say, you think so, Dad? Like, I don't know that those listeners are going to the gym and he's a big lifter. And he's like, no, you should put ads on this. This is probably five years ago. I said you should put ads.

But if you put ads on there, you got to say your name correctly because no one will know that you're my son if you're running around saying Broji. So, but yes, Brogi is, is what we say. Yeah, it seems like so self, like a such a, like a prophecy that you would wind up in Southern California. Yeah.

Like, dude, being named Broghi in California. Are you kidding me? It's like the Patriots coming to win in San Francisco. You know, it's like a poem. I can see it in my head. Yeah. Well, Forrest, thanks for coming on to the episode.

I think I have your address. Thanks for having me, man. Yeah, if I don't have your address, text it to me, we'll send you a little gift. And yeah, we'll talk soon. Awesome. It was good to meet everybody. You too, brother. Yeah.

This comes out Friday at 9 while I'll link you and tag you and stuff. Okay. Sounds good. Go, all right, brother. Yeah, go Pat. Go Pat. Love it.

See you, man. Later, dude. Good, dude. Oh, good dude. Can we just take a moment? Jeff, I was like super impressed you're able to explain, okay. Yeah. To somebody who's like not in the military.

like I don't even know where to begin well done I mean I don't know he made it yeah it's not his first rodeo hey that's true it's true it's true uh good ad read great ad read loved it great ad read oh we'll get that we'll get that one on the soundboard and we'll get yeah yeah we'll get that yeah we'll get that on the soundboard yeah we got so many soundboards says. Yeah, a lot of sound boys. A lot of sound boards. Let me hit the good dude button.

Good dude. Hold on. Let me hit my good dude button. Yeah. Good dude. Wait, hang on. Let me hit my Auburn button. Auburn.

Oh, wait. I have one of those also. Auburn. Oh, wait, I got another. I got my tray button. That's tough to do against tall grass. Tall grass.

I wonder what that was ranked up there. Yeah. I got another one here. Oh, yeah. we're from this you know I got to say when he went on to his music stuff

and was like you know I like the hip hop I like the country I like the this I didn't want to make it all about me like I do everything in my life but I was like I got Boston Grant I got Southern Grant

I got Marine Grant I was like I was really identifying with him right there and that was good it's meant to be We got any topics we got to hit because we're hitting the wavelengths here. Yeah, yeah. Trey, who you got in the Super Bowl?

Yeah, let's just close out our picks and then have Trey bring up. Yeah, I guess as much as it hurts, I think Jeff's on something with this Pope thing. So I guess I'll probably go Seahawks. Okay. That's deep. The fake 12th man. Oh, I'm pulling for the C, well, I'm not, I'm pulling for the Patriots. I think the Seahawks are going to win because of that 12th.

man, you know, the real 12 man, the truth, the truth will come out at the Super Bowl. The 12th man will be there. Jeff, they sent you to cease him to say, you know, I tore that thing up. I didn't even I said, you got to take this right back.

Take it back. I'm pumped for it. I'm pumped for it. Trey, you're going to bring this thing down for a landing? I would love to. And I ask this legitimately. Is your 095?

0.9 or 5. Oh, excuse me. Bingo. 0.9 or 5. 5. This is episode 0.9 or 5 of the Okay. Okay.

Podcast. As always, we'd like to thank our sponsors. Good guy better attacks is BW. Tax. We are powered by the Strength Co. Don't forget your helmets for the Super Bowl. You can get them at the link below. Mr. Helmet. Green, grid iron, green.

I prefer no visor. It looks much better. Debatable. For the visor, you got both options there. We would like to thank our guests. Good dude. Mr. Forrest Day. Great guy.

Listen to some of his tunes. I recommend you do the same. As you're checking up the links below, you will see a link for the Slack channel. Use code. Okay. Get yourself a little discount there. What do we talk about there?

Talk about love. Talk about life. Talk about lifting. You got it all there. Mostly love. Most of love. We got it all. Yeah.

Most importantly, you go to www. the okay podcast.com and you will find all the social media links that you can give us a follow there, interact with us. It's not watching on YouTube, get on it.

Powered by the Strength Co. They make great pans, but also make great plates. You can get them both there. Coach, am I missing anything? Is anyone live right now, or do we have our own personal social media accounts?

I believe we do. Yeah. No, we have each. And we each have our individual social media cancer. We are very active on. My new favorite pastime this week is whenever Grant posts on X, I like to

just call them a dork. That's my new thing. I'm just doing it. Yeah. Yeah. So. Really ups the engagement. Yeah. I just went for somebody to be like, yeah, no, this guy's right. I agree.

I'm just going to start replying to you and saying, you're just engagement forming. Coach, I'm missing anything. No, that's pretty good. Hope you like the show. Back-to-back weeks with the guest. We've got more guests coming down the pipe. We'll get back to X.

We know you guys like that and go through the lifting stuff. Had some good banter this week. Hope you have a great Super Bowl party. I hope you fill your stomach with glizzies. Thanks for listening. We'll see you next time.