In this episode of his "B.O.T.S" series, Rob Lipsett documents a full day focused on consistency, nutrition, fitness, personal branding, and lifestyle. He opens by reaffirming his commitment to regular vlogging, then walks through his morning nutrition stack—protein‑rich oats, two protein powders, banana, almond butter, and a suite of vitamins and fish oil—explaining how vitamin C helps prevent illness during heavy training. He demonstrates food tracking using MyFitnessPal, noting its acquisition by Under Armour and contrasting it with older pen‑and‑paper methods. Rob shares his simple video editing workflow, preferring iMovie for vlogs while acknowledging his access to Final Cut Pro. After dropping his Audi A5 off for window tinting, he heads to Southside Strength & Chapter 2 Fitness for a leg‑and‑ab focused workout, highlighting equipment, music, and interactions with gym regulars like Jamie and Ben. During the session he muses about opening his own warehouse‑style gym in Dublin and solicits viewer feedback. Post‑workout, he picks up a protein bar and a caffeine‑infused drink for his partner Sarah, then proceeds to shop at Zara and H&M, detailing specific clothing items and recommending the stores for casual wear. The vlog concludes with a brief wrap‑up, encouraging viewers to stay tuned and engage with his channel.
Chapters
Deidre me, and what's up everyone? So like I said in the last video, I'm trying to bang out these consistent vlogs. Consistency is number one. So today, a few cool things going on. I've got to upload a video, doing that now, and then I have to go get my car windows tinted so I look gangster. And then while that's getting done, I'm gonna train in the gym beside it, so it's outside Strength and Fitness. So I've trained there before, but I'm not sure if I got it on camera, so you know, show you a new gym too. So anyways, right, breakfast time, let's get it started. Alright, so we got 80 grams of oats. I think that's like 2 cups. I'm gonna go for 1 scoop of this Twist coffee protein. It's actually got a bit of caffeine in it. I'm not gonna take pre-workout today. I'm just gonna have this, maybe a coffee. A little bit of chocolate brownie flavor just to give it a chocolate taste. Some mocha flavor flavor drops because I love coffee flavored things. Gonna chuck banana in there, get some micros, and almond butter for fat. So, uh, put this all together now. It's like a flex bowl, right? Oh, so just gonna add hot water to that, and then I'm gonna take my morning vitamins. They're like B vitamins, vitamin D, fish oils, and some vitamin C brewing in there. I noticed that when I supplement vitamin C and I'm training hard, very often This stops me from getting run down, getting sick, and getting sick on a training program is possibly the worst thing that can happen. And it also tastes nice too. So to make protein oats, literally just pour boiling water on top and mix. Right, so there we go. Almond butter, banana, oats, and two types of protein powders. Now that is a nice setup. Eat your breakfast, do your work. The first thing I always do in the morning, just wake up, check my laptop, and see what awaits me. There's always something interesting in there. But anyways, right, so I'm gonna attempt this. I'll talk to you later. Taking a break from work to watch some Heavenly Best. Steve, Steve, if you're watching this, I love you. I'll see you soon. Anyways, right, with MyFitnessPal, I just go twist, you know, the protein I use there, And literally, it just knows what you had it with, like banana, jumbo oats. So then you just literally have to put in almond butter and the chocolate whey. Did you know that Under Armour, you know, one of the world's biggest sports companies, bought MyFitnessPal for, what is it, $475 million? Like, that's how valuable this fucking thing is. Like, it is just— To track your food intake nowadays, it is just too easy. There's no excuses. Like back in the day, back when I first started lifting, you had to track your food intake with a goddamn pen and a notepad. So people nowadays with smartphones, apps, MyFitnessPal, the labels on everything, there's just no excuses. All right, so just finishing up editing today's video, yesterday's video today. I don't know, stay that guy. But if anyone's wondering, I just use iMovie to edit it. I have Final Cut Pro, which is like the pricier one, the better one, but unless, if you're just doing a vlog, it's all you need really. But this is also my intro outro. It's one file, as you can see, you know, so I just drop it in there and I have to split the two, so. And then put this one at the start. So yeah, iMovie is just so easy to use. You literally just drop everything where you want it to go. Here, like transitions, if you want to make it fade out, it's really easy. So, vlog, let's do it. Yeah, so really simple stuff. Also got these shoes the other day, just Converse high tops, all white and leather. And I actually find these are really good for lifting because not only do they have a flat sole, but that provides a bit of ankle support there, and the leather makes them kind of stiffer. But yeah, I was gonna Instagram them, but they didn't really take a good Instagram. Anyways, right, let's go. Show you what I got going on in the fridge. Salmon, egg whites. Oeg actually just dropped off another box of egg whites there. Thank you, guys. Lean mince, broccoli, lettuce, water. Always like cold water. Some chicken breasts in there, carrots. Yeah, yeah, the usual stuff. I actually need to do a shop. Of course, the protein cheese, heavenly. Alright, so that is all done. I dropped the car off. Your man said it's gonna take about 2 hours, and so it's gonna have to be a long workout. My workouts are usually an hour, bit over, and then about an hour and a half for legs and ab day. But, uh, you should kill a bit of time in here anyway. It's like, where else is spend 2 hours, but the gym— walking along, right, and I see my boy Jamie, and he's actually got his own gym, and he just shouts to me, and I was like, who the fuck is this? But even though it's a CrossFit gym, we can still be friends. But yeah, let's see what you got going on here. Chapter 2 Fitness. That is sweet. We got the kit, we got the rig, dumbbells, kettlebells. You got everything. Benches. Bottas place. Hello there, man. Lovely spot, very nice indeed. It's the split. I might get a bit of work done here. It is cool, you never know who you're gonna run into. And, uh, Jamie, he is a great guy, so, uh, it's always good to see great guys doing well. And like I said in a video a while ago, you know, uh, when you see other people being successful, you can either hate on them, be jealous, or you can draw inspiration from that. Like just there, you know, we're having a chat. I got a bit of a warm-up done too, having a chat about it, you know, opening my own gym. Like something that size, a little warehouse gym, I'd love that. And you know, that's a CrossFit gym, but that size would be perfect. Put a few machines in there, I'd be all over that. So anyone in the Dublin area, should I open my own gym? And it's always something I wanted to do. But anyways, it's something I definitely will do in the future, but you know, the question is when. Sooner or rather later. Anyways, right, um, someday at the gym. Best thing about Southside Strength Fitness, music is always on point. And some good boys here, Ben Croquwell, Peters. Nice. Session finished. Uh, really good session, actually enjoyed it. And always a change of scene, you know, keeps things interesting. So yeah, walking down the street half naked, no fucks given, but hopefully my car is ready to get picked up. Doesn't have much battery left. Oh, sorry, Rob Lipsett. No, I can't vlog, it's really hard. He's gonna have to learn. There's a look at the car as well. I think the main difference is the back window. So yeah, really happy with that. I think it looks way better, especially with the windows down. Would have got the front windows done, but then it won't pass the NCT. So yeah, hello. And if anyone's wondering, it is an Audi A5, but I think you all know that. Check out the chest in that lighting. Um, but yeah, so anyways, went into the petrol station. I got, uh, like a protein bar. It's like 20 protein, 25 carb. 11 fat, not great, but I haven't eaten much today at all. And Sarah, what'd you get? Calorie Balance Lemon and Lime. She's on the shred, and that's got like 150 milligrams of caffeine in it, so it'll be good. And what else you get? Uh, okay. All right, so that's gonna do us, and I'll see you in the gym. All right, ready? Keep going. Alright, let's go. Flying it, still looking fresh. But anyways, after the gym, so me and Sarah, we went into town, did some shopping in Zara and H&M. Without a doubt, I shop, do most of my shopping in Zara and H&M. Mostly Zara though, you really can't go wrong. But I'll show you what I got anyways. So in H&M, I got some skinny fit dark jeans, I guess you call them black jeans, 30-inch waist, really, really good fit. Some Joe Delaney special, the invisible socks, if you ever want to wear like loafers or something. Then this like really good, it's like, um, It's just like an army green t-shirt. It's a really good fit. And then this kind of like v-neck jumper, again, really good fit. Like, you could wear a shirt underneath it, or you can just wear it with the chest out. It's like a— you probably can't tell, but it's like a really light material. But I just picked them up as well. That was like— I was actually gonna buy a few of these. These were like €12. But yeah, so anyways, that's what I picked up today, and Yeah, I really recommend Zara and H&M for like going out clothes and casual gear. Alright, so gonna wrap up this vlog here. I hope you enjoyed it. Hope you liked seeing my workout, Sarah's workout, and a typical day as well. But anyways, right, I'm gonna get out of here. Catch you next video. Keep it real.
