Arm day — edit timeline (for Adam's own cut)

Timeline: 2160x3840, 24 fps, about 20 s (480 frames). Full cut for YouTube; I derive the 18 s IG

version by dropping beats 2 and 7 afterward. Shot numbers refer to the shoot list

(https://shoot-list.pages.dev). Lay the VO down first, then cut picture to it.

Order of operations (20 minutes)

A1: drop the 9 VO takes in order, one per line, 0.4 s of air between lines. Pick the take that sounds most like talking, not reading. Total should land around 18-19 s of speech.
A2: TX2 rig audio under the whole thing at about -18 dB below the voice (clunks and room).
V1: lay the shots below against the VO. Each picture cut lands 2 frames BEFORE the first word of the next line (picture leads sound).
Leave text OFF. I add the HyperFrames overlays (hook, labels, captions, embedded LIGHT) and the grade match. If you want to rough text in for timing, keep it on a separate track I can mute.
Export: H.265 10-bit MOV or ProRes 422 HQ, 2160x3840, 24 fps, audio untouched (no loudness processing). Put it on the card or iCloud Reels/Arm day/ and tell me.

The timeline

Beat	TL in	TL out	Dur	Picture (shot #)	Use this part of the clip	VO line (A1)	Text (I add)
1	0:00:00 (f 0)	0:02:12 (f 60)	2.5 s	0a light set, tight on the stack and your hands	the pin and your grip, no face	L1 "I'm 46. The first set is always light."	46. LIGHT FIRST. (frame 0)
2	0:02:12 (f 60)	0:04:00 (f 96)	1.5 s	2 hero, 120 fps at 20% (5x) or 40% if the rep is short	the lockout or the curl peak, head in frame	L2 "Then arm day looks like this."
3	0:04:00 (f 96)	0:06:12 (f 156)	2.5 s	1 pushdowns, working set, 3/4 front	one full rep, lockout visible	L3 "Pushdowns. Full lockout, every rep."	1. PUSHDOWNS
4	0:06:12 (f 156)	0:09:00 (f 216)	2.5 s	3 curls, pure side	one strict rep, bar path visible	L4 "Curls. Strict. The bar does not move me."	2. CURLS
5	0:09:00 (f 216)	0:11:12 (f 276)	2.5 s	4 overhead rope extension, 3/4	the stretch at the bottom through to lockout	L5 "Overhead extensions. The one everybody skips."	3. OVERHEAD EXTENSIONS
6	0:11:12 (f 276)	0:14:00 (f 336)	2.5 s	5 hammer curls	the last slow rep	L6 "Hammers, slow, to finish."	4. HAMMER CURLS
7	0:14:00 (f 336)	0:15:12 (f 372)	1.5 s	6 dumbbells set down, shake out	the clunk on frame 1 of the beat	L7 "That's arm day at 46."
8	0:15:12 (f 372)	0:18:12 (f 444)	3.0 s	7 or 0b tail: you still, eye line to lens, MOUTH CLOSED	a window with no talking	L8 "Light first. Send this to a guy who loads the bar before he's warm."	LIGHT FIRST. (LIGHT embedded behind you)
9	0:18:12 (f 444)	0:20:00 (f 480)	1.5 s	hold the same shot, or 10 empty rack	still	L9 "New one every week. Forty-six and counting."	@46andcounting small

Timecodes are mm:ss:ff at 24 fps. If a VO line runs long, let the beat stretch; if it runs

short, trim the picture, never the line.

Rules that cost us retakes before

No talking on camera in beats 1, 7, 8, 9. A mouth moving under a different take is the first

thing anyone sees.

Hero shot: camera one step further back than feels right so your head stays in frame at the top.
Camera audio: LTC signal input OFF. Play back a clip with headphones before you leave the gym.
White balance on a preset, not auto; the pull-day cut came in a full step warm.
32-bit float on both transmitters.

18 s IG version (I build it from your cut)

Drop beat 2 (hero + L2) and beat 7 (set-down + L7). Everything else identical. Lands at about

17.5-18 s.

What happens after you hand it over (Caption Pass + finish)

Parakeet transcribes your VO for word timings; HyperFrames renders the hook, labels, word-pop

captions and the embedded LIGHT; per-clip WB and exposure get measured and matched under the LUT;

two-pass loudnorm to -14 LUFS; 4K master + 1080 preview to iCloud; you say publish.

Shoot list · Timecode procedure