In this 20‑minute vlog, Rob Lipsett welcomes fitness influencer Mike Thurston to his Marbella townhouse for an intense back‑day workout. The video opens with a casual intro and a brief chat about moving from Dubai to Spain, then moves into a heavy pulling session featuring deadlifts, rack pulls, and other lat‑focused exercises. Rob and Mike exchange practical tips for building a massive back—Mike stresses initiating pulls with the scapula and lat activation, while Rob highlights the importance of trap development through heavy rack pulls. Throughout the workout they discuss plate weight inconsistencies, share personal weight stats, and keep the mood light with banter about rain, pool parties, and Tinder radius. After the gym, the duo heads to the Organic Market Café for post‑workout meals (a chicken wrap, sweet‑potato fries, and a side of potatoes) and briefly talk about Fuel Cake, a low‑calorie snack. Rob then gives a rapid tour of his three‑floor townhouse, pointing out his workspace, kitchen setup, bathroom, bedroom, and a panoramic mountain view, while mentioning the flexible lease, the friendly Swedish property managers, and future travel plans. He plugs the latest Alphalete apparel launch, shares his discount code “Lipsett,” and announces an Instagram giveaway for extra gear. The vlog wraps up with a quick demo of a Fuel Cake flip, a reminder to like the video, and a friendly sign‑off from both hosts. Overall, the vlog blends workout instruction, personal lifestyle content, and brand promotion, delivering a high‑energy, informal look at fitness life in Marbella.
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What's going on everyone? Welcome to today's video. Now recently, I've been having some great training sessions, right? 'Cause I got a good training partner. Say hello to my new training partner in Marbella. Hey! I didn't even know you were gonna fucking do that. So Mr. Mike Thurston has decided to join us in Marbella here. Yeah, I beat the crew. We're slowly coming back.
Coming back together. Dubai was getting way too hot. It was unbearable, so I had to migrate back to Europe. And, uh, yeah, I can't wait for another summer in Spain.
Yeah, so that's it. We even got Mr. Louis Armstrong coming soon as well. But today anyways, we're hitting a big pull day. We're starting off some deadlifts, going on to other things, and at the end of session, hopefully I look as swole as Mike. So let's get it. Give the video a thumbs up and let's have a great day. We were going to train chest today and I was like, that would just be the most typical thing ever. So we're going to start off with a pull day. Comment down below if you want to see us do chest next week. It'd be hard to keep up with Mike though.
Yeah, I know, but that's it.
You got— that's why you got I'm having such good training sessions. So I got someone pushing me.
So I'll somehow get chest from—
yeah, yeah, yeah, my training back. Squeeze this bar together.
OCD ever. I got a blue plate which is 20 kilos, which is pretty much exactly the same as that, but because it's a, it's a different brand, he's like, no, we can't do that, we have to have exactly the same one.
I'll never forget, right, I watched a YouTube video, I, I'll try find it, okay, and they weighed like 10 different brands of 20 kg and they're different, but like the lightest one was 5 kg heavier than the heaviest one. Like, there's fucking chips taken out of it and everything, you know. It's got to be the same.
Finally caved.
We're using these new looking 20s. It's going to be a heavy set, man. All right, so we picked a day to come to the outdoor gym where it's literally about to start raining, but we love it. We're hardcore. Decided against the pool party today.
I've not experienced rain since October.
Easy, come on! Oh, 4, come on, come on!
There you go. Just beat me by just a little 10 reps there. Back is still in one piece. You just get up from that deadlift and you're like, "Didn't hurt a bit." We were just talking about the weight difference there as well. I'm clocking in at a sturdy about 172 pounds. Mike, what are you weighing in at?
I'm about 94 now.
94 pounds, yeah.
93, 94 kilograms.
Now we're on to just kind of the fun stuff, the pump stuff. So let's get it.
What a 5-minute little gym this is, by the way.
Mike's in heaven as a single man just arrived in Marbella. Mike's got his Tinder radius set to 10 meters. Hey, I actually didn't have the best sleep last night. I woke up, got a fade, slammed some Ghost Legend, discount code Lipsett, met up with Mike, hydrated. And now I'm having an amazing session as well. So you've heard a lot of times, when you don't feel like it, just go in, get it done, show up, right? That's the main thing. It's all just about showing up every day.
Squeeze.
It's nice and done, people. So we're going to finish off. What is your biggest tip for growing a massive back?
It was a game changer for me. First 3 years of training back, I was doing it wrong, like just wasn't growing. I was engaging too much my biceps. So what you need to figure out is how to initiate the movement with the working muscle, which is the lat. A lot of the time it's the case where you have to retract your scapula, initiate the movement by pulling the shoulder back first, then driving through with the elbow on almost every movement, and that'll be a game changer.
Yeah, so my biggest tip, it's kind of like the other side of what Mike said. Obviously focus on your form, really feel that contraction. But what changed my game, and I actually did a video, it was like how I transfer formed my traps. Years ago I did it, okay? It was from doing heavy back movements like rack pulls, and again deadlifts over there. And once I started adding rack pulls, I'm just really killing my back. I'm like, the whole— my neck even changed, okay? Traps, neck, everything that just makes you look yoked changed. So that's my tip. That's Mike's. See these? No one wants a neck. No one wants a pencil neck. It's a good set trap. Yeah, when I'm like this, they go, and then like that. That's our tips. Epic session. Feel the bros. We're going to go get some food, and then we got dinner tonight. All right, people, post-workout going down in one of my favorite places, Organic Market Cafe. So Mike went for the healthy wrap with chicken in it.
A little potato there on the side as well.
Here you go. So I went like something a little bit different cuz I've gotten that many times before. This is a green wrap. I actually think it's just a wrap blended with spinach to look extra healthy.
They don't cut that one in half.
No, I know, I didn't qualify. We got some sweet potato fries as well. Look at that. So this This is how you make gains after a big back session. So we're gonna consume this now and catch up with you guys in a bit. It's looking to be a beautiful day as well. Alright people, so we are back from the gym. The house is nice and clean. And so before we crack on, finish off the vlog, I wanna do a really quick house apartment tour. I think this is a townhouse. I wanna do a really quick one because we've been here for like a month. We've settled in now. And it's nice and clean today. Absolutely loving it. It is about 5 to 10, not even 10 minutes from Puerto Banús, um, so really good location. Personally, Puerto Banús, like, if I was living there, I think it would be a little bit hectic. I like to go there for like food and drinks and all, but where I am, it's just up a little bit. It's really nice, highly recommend the area. So okay, there's the door, you come in, and so this is the main living area. This is where I have kind of set up my workspace. I got my planners there, SD cards, microphones, tripods. This thing is so good. Your phone goes here, you turn the ring light on, it makes you look slightly better. Like, I think this brings me from like a 5 to at least a 6, so that's great. We got the big self from here there as well. Microwave, kitchen, fuel cakes and All-Bran, match made in heaven. Got the TV here, and that is my little Netflix and chill spot. Then here again, I have so much stuff that I need to get rid of. Like, I, I'm just doing on my Instagram, I'm doing so much like giveaways and everything because like, you know, it's hard to like travel around with everything. Also becoming a bit of a minimalist. And here's where I eat my meals, as you were seeing in the last video. So it's not my bikini. It's a nice place to read a book as well. Insane views. It just looks so European. Again, this is where we have our meals. And so that is the first floor. Okay, 3 floors. We go up the stairs. So this is my bathroom in here. Mirror's a little bit dirty. All my utensils. My favorite hair product right now. We're changing things up from the Kreev. This is currently my go-to fragrance. Shower down there. And then this is the bedroom. Coconut oil beside the bed was soft. And then this is what I wake up to every morning, and it puts me in a good mood. Look at that, it's just absolutely insane. I can view the mountain as well. It's crazy what like a good view and sunlight and everything can do to your mind, especially when you wake up. It's nuts. This down here, it's a little bit of a no-go zone for me. As I said before, the key to relationship is separate bathrooms, people, okay? And if you have even a spare room for your girlfriend to put all her stuff, even better. So this is Linda's bathroom here. There's a handbag in the sink, I don't know why. And then this is just kind of her little like dressing room. So the bed's not made and everything. It looks like a little Italian village. This— you come out here, this is so nice. Look at that. And now this is personally my favorite part of the whole house, okay? So like you come up here and then you come in here. Look what you got. I mean, come on, the mountain couch. It's a very comfy couch as well. Lots of weights as well. The pump for the Instapix. And over here A really good barbecue, big tables, 7 seats. Up here is where you do the washing, so it's a washing machine. And look, we got a little fridge to fill for beers for when Louis arrives, which should be, I think, today. So the plan is we have this place until the 1st of August, and they gave us the option to extend. They're like, you know, you can just keep extending it if you want. The landlords are really nice, the property company. All super nice as well. Swedish, by the way, side note, there's so much Swedish people in Marbella and I think they are the nicest people in the world. They're like so classy and well put together. So they said we can stay here pretty much as long as we like, but we might— seeing as I haven't left Marbella all year, like, you know, I don't feel the need to. Like, it's just so good, such a good crew of people here, the beaches, everything. It's just a perfect place to live. Uh, I should do some travel, like if it's available, you know, if you have the option. So go to somewhere like Greece, Mykonos, Milos, do some of the islands, um, that'd be great. So we might do that for August, then come back here for most September, and then maybe, you know, go off to America or something. So that's the plan. But yeah, we're here until the 1st of August, and it is absolutely amazing, and I love it. So that's the apartment tour. Very happy with it, and highly recommend you guys coming to Marbella. I also want to do an event in Marbella I think it'd be cool if me, Joe, and Mike did something. That'd be pretty epic. Also, quick side note, the latest Alphalete launch has just gone live. I've done so many t-shirt changes in this video. It is without a doubt the best launch Alphalete has done for guys this year. That was the focus of this launch for them because they've been killing it with the girls' stuff and the guys' stuff is the best by far. So look at the fit on that. This is a medium. Take medium in all the tops. So nice. Show you the shorts. A lot of different paneling there as well, like they're not just the usual cotton shorts. There's so much to them. And I take a small on these because I skip leg day. Sorry. Appreciate anyone who uses the code Lipsett. I'm actually doing a giveaway on my Instagram, so whoever uses my code, please screenshot it and send it to me, your receipt, and I'm going to include some extra items to send out to you as well, so you have a few extra outfits too. So again, code Lipsett on Alphalete. Thank you guys so much, and let's finish up the vlog. All right guys, so what you want to be eating before a night out is none other than Fuel Case. Has the stomach lined for a fun night. But so we're gonna finish up the vlog here. Hope you enjoyed seeing some good solid training with me and Mike, some little bit of bro time. And again, I forgot how good it was having a good training partner to like just push out that extra reps. And so many times, myself included, we're not training as hard as we sometimes think we are. So again, I'm just in a great mood, you know, so many good people coming out here. I'm really looking forward to my time in Marbella. Fuel Cake's going great, go pick some up right now, first link in the description box. And I'm just excited for the future. We'll finish off the video with a flip. Okay, and if it's a good flip, you have to like the video. Is that fair? Yeah, that's fair. I think that's a fair transaction, you know. This is how I make them, by the way. I just do one really big one. Oh, it's gonna be a perfect one. It always is with fuel cakes. Having a good non-stick pan is the key. It's very important. It's very important. Do your fuel cakes justice. Oh, look at the thickness! So good. All right guys, so perfect way to finish up the video. See you next one. Keep it real.
