Pro Rugby Player And Bodybuilder Swap Routines | Greg O'Shea vs Rob Lipsett

What's going on everyone, welcome to today's video. I'm with the king of Love Island, Greg O'Shea, and today we came up with an idea for a video, right? He's going to take me through his training, then we're going to do mine afterwards. So we're starting out on the rugby pitch because Greg is a professional Irish rugby sevens player, and afterwards we're going to go down to Raw Gym, do some bodybuilding, hypertrophy style training. So give the video a thumbs up, let's get into it, and we're gonna run you through what we're doing today.

Yeah, so the age-old question of sporting athlete against the gym athlete— who's better? So we're gonna do both aspects today. Conditioning with me, and then he's gonna put me through the wringer inside Roger. So the session we're doing today is actually sick, man. Like, I know I'm gonna find this tough.

So yeah, I'm done. I'm done.

What's called 4 Short Bowties. Start off with, which is just across the 22, jog the touchline across the 22 4 times, and then we're going into a couple of accelerations just to get used to accelerating, decelerating. And then we're going into a sort of kind of shuttle, 5 back, 15 back, and all the way across to the far side. It's continuous. Then we're going 120-meter shuttles after that, and then we're going back to 4 more short ball toys to finish. So it's a lot of running. Okay, um, but all that's a bit confusing, but you'll see it now in the video. Yeah, and you'll be all good, man.

All right, let's get into it. Right, wish me luck.

So what we're doing is about 60-70% straight across to 22. We jog the touchline and come back here and just keep going for 4. So over and back is 2, so 4 altogether. And then we get 2 minutes off and then we're going into— just following me.

Yeah, maths was not as strong. I heard 22. I heard 4 times, you know, I was lost.

You'll be grand. You just follow me. We start in the corner and do exactly what we're going straight across the way. So ready? And Greg O'Shea from Love Island is ahead of Rob, and Rob is catching up, and he's getting there now, quick! And Greg O'Shea is going to win!

Nice, good stuff.

What we're working on there is acceleration to deceleration. So because we've been off for the summer, our body isn't used to the high-intensity training, so we're just trying to let it remember where we were and how to get back to stopping quickly and moving quickly. Because in the sevens game, like, you have to be able to move and react very quick. This is Rob's trial.

Yeah, call me up, coach, I'm ready. Pre-workout. That is what happens when you take pre-workout before a game.

So that's, um, that's just beginning into the session, get the lungs flowing, get some stimulus in. And now this is the bulk of the session. This is where, uh, separate the men from the boys now.

Yeah, God.

Basically 5 15-meter shuttles. So we're going from touchline to the 5-meter, back 15-meter, back, and then all the way to the far 15. We reset in the far touchline and come back. Do that 6 times continuously. A few moments later.

Thousands of tears later.

That's 2 minutes off. Now we're going into 120-meter shuttles then.

Are you fucking joking me? So we weren't even sprinting like 100%, but we're on like the 4th set. It just catches up on you. Oh my God.

When's the last time you ran?

How far? I can't even remember.

Do you know?

Yeah.

And now you're jumping into, uh, International Sevens. Like, you're not expected to be able to do it.

Yeah, yeah.

Next one is tryline to 22, back, 10-meter back, um, 6 of them in a row.

Oh, fuck. Yeah, I'm gonna say a little prayer for you, Rob. Yeah.

Good for you, man. Not even sweating.

Yeah, yeah, nice. Got the Greg O'Shea seal of approval. Yeah, so honestly, that felt amazing. I'm going to incorporate more running into my routine. I know I should. So we're gonna chill for a bit, then next up is my training. Cheers, man, thanks for that. Cheers. Thank you.

That was about 30 minutes. That's something standard that we do inside the Sevenz team. Try it out, see if you can do it. But thing is, make sure you don't cut corners, make sure you stick to the clock. It's all about repetition. So condition is definitely necessary. You can look like this guy.

Yeah, you need condition. Literally doesn't even do bodybuilding, looks better. And remember, guys, Greg has an unbelievable YouTube channel. He just got started recently, he's been super consistent. So we're gonna link all his stuff down in the description box. Go hit that subscribe button now. All right, so, uh, we're just about to go to Raw Gym and I need to sit down. I'm absolutely gassed. So we're gonna have a bit of a chat here, um, just while we cool down. So I've got a few questions here for Gregory.

Bring them on, man.

So, right, number 1: how to win Love Island? Or even, even better, how to last more than 10 minutes? That'd be one I'd like to know.

What'd you have, 2 sentences?

Yeah, yeah, 3 tops.

I think I remember something like Boots on, rendezvous, let's go!

I love how you did a little let's go accent there.

Man, I honestly don't know what happened, how I won Love Island. I was on it for 2 weeks, 13 days actually.

Not even 2 weeks!

I left in between, so I did a week, came home for family bereavement, and did another week. So like, I had the most positive experience through the whole thing. And what, to be honest, what happened was I think the story just worked. So Amber adventured so much, then I came in We just hit it off and just the story worked and I was— I'm so lucky and I loved my experience and I feel like the luckiest man in the world.

Yeah, fair play, awesome, well deserved. And now, your best mate in there and do you still keep up with the lads?

My best mate in there was— it's a mixture of either Chris or Ovi. Yeah, and I got on with Anton and Jordan very, very well as well. I'm on to Chris the whole time, he's such a funny man. Yeah, he's over here a good bit doing PAs and I'm actually gonna do a YouTube video with him in a couple of weeks, so Those 4 would be the closest, but we all got on so well. Great people in there. Watching it as a fan for the last 2, 3 years, you think those people are kind of untouchable, like, and like they're just TV stars. Once you go in, they're such normal people. It's like myself, I'm just off the road.

Like, yeah, yeah, absolutely.

You get on with everyone so well and really good people.

Yeah, you had a great group of lads in there. Yeah, as did I. Like, I still— the lads that I was on with, we still chat the whole time. And I think that's really cool, like, when you come off the show, everyone, you know, looks out for each other. Exactly. Very small group of people. And another kind of hot topic is, you know, How are ITV afterwards when you finish the show? My experience, they're really caring, and apparently they're even more hands-on this year.

Yeah, man, it's— they're flat out taking care of us. They do courses and like therapy sessions before you go in. Even if you feel perfectly mentally strong, you still have to do it and make sure you're okay. They're checking you every day inside. They're asking if you want to go outside, talk with therapists or psychologists. When you get out, you have to do like crash courses on dealing with social media and immediate fame. And then they're onto you every day asking you, okay? And then you have to go do therapy sessions even though you're feeling fine, which is great. They're such good people, can't thank them enough. They're still on to me every day, texted me this morning, and I can't thank them enough. It was great.

That's unbelievable. And on that note, how did you deal with the immediate fame? Like you said, like going in with, I think you said, 2,000 followers and 40 posts, and you come out and see millions of people judging your every move. So how are you dealing with that, and how do you deal with the kind of online hate and online trolling?

Man, I went from being just a normal lad walking down the street, doing my rugby, doing my studies. I had something like 2,000 followers, and I came out and I had 1.5 million people following me.

Insane.

Crazy. And there's no way I can sit here and be like, "Ah, it's grand," you know what I mean? It takes its toll on you. But I'm not going to sit here and complain about people following me and having all these opportunities. It's amazing. It's just now getting a structure in my life and keeping my performance up here. I have big goals to get to the Olympics this year with my Sevens team. And so it's just staying focused and not going into like typical like nightlife and PAs and all that. Staying to what probably got me on Love Island and sticking to my values.

Definitely, that's so good. Yeah, you know, and I think just concentrating on the rugby, just keep you on the straight and narrow. So I think that's exactly the thing to do as well.

It's probably a bit boring, people want to see me doing a bit more, but yeah, yeah, that's good, that's good.

So funniest moment in the villa or a time that you really enjoyed?

The time that just jumps out to me straight away is when— I can't remember if it got shown actually, but I remember we all did turns of practicing a salmon. Do you want a salmon with me?

Yeah, yeah, of course.

But we had to do like a 15-meter lead-in, so I did the McGregor walk.

Ah, I saw that. Yeah, that was—

Jordan Hames did like an actual salmon on the ground being fished in, so that was such good crack. And then every day just kind of bantering with Ovi as well. It was good fun, um, really enjoyable experience in there. And anyone that has the opportunity to go in, I definitely go in. Sure, you'd know.

Yeah, yeah, absolutely. It's like summer camp, right? So Dating at the moment or just focusing on work?

So I'm not dating at the moment.

No, record straight. There you go.

It's the first time since— I've only seen this to my best mate like 2 days ago— first time since about 13 or 14 that I haven't had a love interest or romantic interest in any way. Like, there's literally no one at the moment that I'm talking to or that I'm going on dates with in any way, which is weird, but it's refreshing because now I'm fully focused on myself. It's probably good at this age, 24, to kind of invest in myself for the next couple of years. And if a lovely lady comes along, then that will happen. But we'll see. So I'm actually really happy at the moment.

Yeah, that's pretty awesome. Nice. And the food in Love Island. Yeah, yeah, we were chatting about this, like, it's one of the best parts.

Yeah, it's great. So in the morning— I don't know if it was the same 2 years ago when you were on, but in the morning you do what you want. Yeah, you can have porridge, you can eat eggs, whatever. But then at lunchtime you've catering, and dinner you've catering. So it's unbelievable food. They all bring it in, they get rid of the cameras and, uh, boys get separated, girls get separated, and you just eat to your heart's content.

Yeah, yeah, food is a big part of this YouTube channel, so we had to include that one. And then, so finishing up, uh, plans moving forward for the next couple of months.

So I've just started an RTÉ 2FM radio with Dierinn Gourahy. Um, loving it. I've done my first 3 mornings, up at half 4, in for half 5, which is taking a toll on the old body, but I'm loving it. It's such good crack. Definitely finding my feet with it, but it's really enjoyable. And then I have sponsorship deals and ambassadorship ambassadorships with Bank of Ireland, National Dairy Council, people like that. But the big thing for me is the Olympics, and then the long term, I'm going to qualify as a solicitor.

Ah, nice.

Yeah, so that was supposed to be next couple of weeks, do my FE1s, but with everything going on, I'm going to be realistic about it, push them out. But everything's great, a lot of stuff on my plate at the moment, but it's great.

Love it, man, love it. Right, let's go to the gym. Let's go. Nice one. Here we go. No Rob Lipsett video would be complete complete without a bit of pre-workout.

Is this water tested?

This is absolutely water tested. Yeah, absolutely. If anything happens, you can put it on me.

Uh, looks good to me. All tested. I don't take pre-workout at all, man.

There you go. With the session I'm putting you through, you're gonna need it. Yeah, really? It's just a little bit of caffeine, really. Yeah, that's all. Right, what happens when you take pre-workout before Love Island? I was off my head.

How did you find the running session?

So, run session was great. I was definitely, you know, you were lapping me at the end. I felt great afterwards, but it has made me realize that I do need to focus on my cardiovascular fitness a lot more. I could be a lot fitter, but yeah, I'm gonna focus on that more. And you do feel great afterwards, so it was tough. I'm glad we did it. And how long did it take?

Roughly about 30 to 40 minutes. Yeah. And you did well, like you only missed I think one rep out of the whole thing.

Yeah.

And you finished it out Realistically, you did finish it out and you did well, so you did better than I thought you did.

There we go, okay.

Looking forward to this, no?

Yeah, absolutely. So today we're doing a push workout, which is gonna be chest, shoulders, tris, the beach muscles. We're gonna be pumped afterwards and it's gonna be very high volume as well. So we're getting in a lot of sets, a lot of reps within about an hour to 45 minutes. A lot of people, they're like, oh, Rob Lipsett, all day in the gym, and that's not the case. I think if you spend hours in the gym, you're on your phone, you're chatting to someone else. If you're actually having an effective workout, you get in, you smash it, you Get out.

My gym sessions, I really don't do any of that kind of Beachbody stuff. Yeah, squats, bench, pull-ups, the really simple, um, standard exercises.

Compound lifts, compound exercises.

Yeah, and then just hit the gym maybe 3 times a week. Yeah, we do most of our stuff on the pitch. Do you have any like underlying injuries that you have to rehab and stuff?

I actually, when I played rugby, I had a torn shoulder. Um, so was it the AC?

You do your AC joint.

That's it, yeah, yeah. So that affected me for a while. And then also did have a wrist injury too for a while, but now, now that I just mainly focus on the gym, I keep form tight, don't rush your reps, don't go too heavy, and I'm all right. What about you, any injuries?

Oh man, I've loads of little injuries. So I actually lacerated my Achilles in 2015. You see that scar there?

Chicks love scars.

Dirty part there. I kicked the cog of the bike and lacerated my Achilles, and basically just worse than rupturing it, the Achilles just flings up here and I lost the use of my leg. So that's always kind of a bit weak. So I'm lucky to be back playing really with that. 2 shoulder surgeries, I had a problem with my back. I've actually broken my face as well. I have a broken nose and a cracked forehead.

Old man O'Shea over here. So a couple of things, but I'm still playing, I'm still fighting.

Yeah, I'm young.

Love it, love it. So today we are gonna start off with flat dumbbell press, dumbbell shoulder press, incline machine press, lateral side raises, rear delt flies, and Cable chest flies, tricep pushdowns, and overhead tricep extensions. So we're doing all our kind of hard and heavy work at the start, and then the kind of light pumpies.

That's all this area.

That's everything, man. You're gonna, man, you're gonna take one serious IG pic afterwards. So usually I'll start off, I started my session doing high reps just to get some blood flowing, get warmed up. So starting off with dumbbell press, we're gonna do about 20 reps to begin with, then we're gonna up the weight, drop down to reps, and do about 8 to 10. We spoke about this actually when we were doing the running, that it's about the total volume. I said, uh, will we sprint this? And you're like, no, it's all about completing it all. Yeah, so a lot of people think you need to go to failure on your first set and the rest of your session is going to suck. You're not going to accumulate total volume. So like what you said, you know, go easy and make sure you get the whole session done rather than going all out at the beginning.

It's like putting just miles into the legs. That's exactly it. Yeah, it's just getting that volume so you can work at a higher load for a longer period of time.

Yeah, exactly. So grab 25s there. Down with my spouse, break out, show up unannounced. Why these clowns play house? Make an honest woman out of her. Maybe you should bounce if you want to be the change.

Your personal— there we did that kind of, um, starter just to get the blood flowing. Yeah, yeah, same as when we were running, remember? We did that starter just to get the first turn in the legs.

Yeah, you know, you'll get a lot of commonalities, you know.

Yeah.

So next up, we're doing some shoulder press. Again, you know, you can do this with dumbbells or barbell. It really comes down to personal preference. And a lot of weight training, a lot of bodybuilding even a lot of your exercise routine as a whole. A lot of it comes down to personal preference because at the end of the day, what are you going to stick to? You know, if you like CrossFit, man, Thomas Arnold, he does CrossFit here. I'm not going to hate on that. Whatever you enjoy doing and whatever you're going to stick to, that's going to give you long-term results. So yeah, doing some barbell shoulder press here. So yeah, let's get it. I'm going to start down here, bring it just below, just kind of to the top of your chest, and you just Straight up. And you're also kind of— a cue that I have for this, you're putting your head through. So it's like, like that. So the bar should end up on top of your head, really. So, Jesus, fuck.

All right, come on, Graeme.

There we go.

Second exercise, I'm already struggling.

Chaps, one rep. No. So we're going to go on to a plate-loaded machine press, and now We were talking about this earlier, especially with your training, you want to stick mainly to free weights because that's going to have more carryover onto rugby, onto rugby field. It's going to recruit more muscle fibers. But there is a place for machines. There are some unbelievable machines out there that do hit just amazing angles and they're great for stimulating certain body parts. So this machine, I absolutely love it. Plate loaded chest press. So yeah, let's get it going. 2 more. Yeah, let's go. Come on, come Yeah, push! Someone asked Greg for a selfie. I thought they'd ask him for a photo. That's Raw Gym for you. They're like, "I'm spot." Nice, well done.

Good work, keep it there.

Good atmosphere here in Raw. Like, all the members help each other. Like, doesn't matter if you meet for the first time. I think good atmosphere in gym is very important.

Kill myself. Thank you.

All right, let's go. Just like the last. That's perfect. Yeah, that's it, that's it. Come on, get aggressive. Let's go, straight into it. 2, 3, 4. Yeah, let's go, come on. 5. 3 more, that's it. Come on, come on, come on. One more, I got you, I got you. Up, up! One more! Come on, last one, last one! That's it, that's the set!

Good curls, Rob! Nice, love it! Oh my, the thing for me, man, but this is just completely different training for me.

Yeah, yeah, and that's why I love doing these challenge videos. Like this morning, I love that, like it feels so good afterwards. Now I can eat more as well. All right, so this is my last set on this.

Go on, push, push! Lovely, good work.

One. All right, let's go! Come on, come on, that's it! Come on, come on! Okay, let's go, one more. Okay, let's go, come on, I got you, one more. And then control the negative. That's it, that's it, that's it. Good, man. I love it, love it.

What the hell?

There you go, that's class. That's it. Look at him looking in the mirror, he's checking the pump. He's like, his muscles I've never seen before.

What is this?

Yeah, yeah, new vein. All right, that's all the compound exercises done. And compound exercise is an exercise that recruits more than one muscle group. So for example, when you're pushing there, you're going to hit your shoulders, your triceps, and chest. Whereas if you're doing something like a tricep extension, you're isolating your tricep muscles. One thing, you know, I joke about being like all about the Instagram and all about aesthetics, but I actually am in the health and fitness industry, and health is always number one. So stuff like sleep, well-balanced diet, staying injury-free, being able to move pain-free. That all comes before having muscles and low body fat. So take one thing away from this video, is that like, yo, health is number one with everything, you know. So yeah. They ain't believe me, they thought I couldn't achieve it. They ain't want to see the boy reach greatness. Oh no, no, no. Straight from the bottom and I made it to the top. Gotta win every day, so I take it. Yeah, I go hard on the baseline. Yeah, you never thought you'd see the kid shine. So we're nearly there and we're in for our isolation. Part of the workout. So now we're going to isolate chest a little bit with some cable chest flies. So this is kind of like what we're doing with the dumbbell press, but you're taking your shoulders, your triceps out of it, and you're coming in like this and just isolating the chest. This is why we wear stringer vests. Where's my t-shirt?

Yeah, I hate missing a t-shirt.

You get that.

Once again, I've never done this exercise before in my life. It's the second exercise of my—

Are you still going to look better at me than doing— What am I doing? Yeah, so again, like you're doing to me. Oh, split sets.

Split sets.

Yeah, yeah, yeah. For whatever you want, whatever you want. Yes, okay, perfect.

Yeah.

Just pretend you're giving out a burger.

Oh, there it is!

Good job, Dad! Good job, Dad!

Thank you, Dad. You want a hug?

Yeah!

How does it feel compared to rugby? I'm learning lessons here, man. We obviously gym really hard with the Sevens, but, um, this is just a completely different stimulus. So you put manners on me.

All right, hope you enjoyed today's video and be sure to be subscribed to both channels cuz we're actually going to do more of these videos. Yeah, yeah, leg day is up next. We had a great crack today, so definitely more to come. But again, thank you so much for watching. How did How did you find that workout?

Man, I'd say I'm an athlete, like I'm good. I go to the gym 3, 4 times a week with the team, but like that's just completely different stimulus for me. Yeah, I definitely learned some lessons. You put some manners on me, and it's probably the same this morning.

Yeah, absolutely. Yeah, so I think we both really enjoyed it.

But yeah, it's good to see the two sides of my sport and his gym physique. So definitely learned a lot today.

All right, so like, comment, subscribe, and see you in the next one. Cheers!