1 00:00:00,000 --> 00:00:10,800 [Music] 2 00:00:09,280 --> 00:00:12,920 hey guys welcome back to my channel I 3 00:00:10,800 --> 00:00:17,040 hope you're all doing well today's video 4 00:00:12,920 --> 00:00:17,040 is going to be a full week of 5 00:00:19,440 --> 00:00:30,759 [Music] 6 00:00:28,960 --> 00:00:32,719 workouts 7 00:00:30,759 --> 00:00:34,719 I am showing you guys my updated workout 8 00:00:32,719 --> 00:00:36,120 split I've not done one of these videos 9 00:00:34,719 --> 00:00:38,399 in a long time and I thought that 10 00:00:36,120 --> 00:00:39,840 obviously now I'm into my bulk I thought 11 00:00:38,399 --> 00:00:42,239 that you guys would want to see one it 12 00:00:39,840 --> 00:00:44,000 also has been highly requested so it was 13 00:00:42,239 --> 00:00:46,239 about time that I made a new one there's 14 00:00:44,000 --> 00:00:48,320 not been like too many changes to my 15 00:00:46,239 --> 00:00:50,920 like workout split or anything um it 16 00:00:48,320 --> 00:00:53,359 will be mostly the same as what I've 17 00:00:50,920 --> 00:00:54,800 done in the past with my full week of 18 00:00:53,359 --> 00:00:57,120 workouts but I thought I would just make 19 00:00:54,800 --> 00:00:58,800 an updated video and show you guys like 20 00:00:57,120 --> 00:01:01,280 the current workouts that I am doing 21 00:00:58,800 --> 00:01:03,320 like rinsing and repeating week in week 22 00:01:01,280 --> 00:01:05,600 out to just make the most progress as 23 00:01:03,320 --> 00:01:07,960 possible and to just really work on 24 00:01:05,600 --> 00:01:10,960 progressively overloading in my training 25 00:01:07,960 --> 00:01:13,280 and in my lifts yeah day one is glutes 26 00:01:10,960 --> 00:01:16,000 and hamstrings it is now Monday I 27 00:01:13,280 --> 00:01:19,158 usually do like to do um my glutes and 28 00:01:16,000 --> 00:01:22,759 hamstrings workout on a Sunday however 29 00:01:19,158 --> 00:01:24,400 it was hallow weekend just gone and I 30 00:01:22,759 --> 00:01:28,119 hosted a Halloween party on Saturday 31 00:01:24,400 --> 00:01:30,320 night so I was a little bit hung over 32 00:01:28,119 --> 00:01:33,158 yesterday not going to lie so I've saved 33 00:01:30,320 --> 00:01:35,240 my gym session to today I also do feel a 34 00:01:33,158 --> 00:01:36,360 little bit ill a little bit worse for 35 00:01:35,240 --> 00:01:37,520 wear I don't know if you can tell in my 36 00:01:36,360 --> 00:01:39,920 voice I've just got a little bit of like 37 00:01:37,520 --> 00:01:41,920 a buned up nose um but I think it's just 38 00:01:39,920 --> 00:01:43,799 cuz like the weather's colder and stuff 39 00:01:41,920 --> 00:01:44,960 but I don't feel too bad so I'm going to 40 00:01:43,799 --> 00:01:46,439 get straight to it I know it'll make me 41 00:01:44,960 --> 00:01:48,560 feel so much better yesterday I 42 00:01:46,439 --> 00:01:50,600 literally barely did anything so I'm 43 00:01:48,560 --> 00:01:52,880 excited to just get my body moving and 44 00:01:50,600 --> 00:01:55,320 just get a good sweat on and get these 45 00:01:52,880 --> 00:01:57,640 glutes and hammies all fired up I am 46 00:01:55,320 --> 00:01:59,840 going to have my pre-workout this is ehp 47 00:01:57,640 --> 00:02:01,880 Labs as always you guys know this is the 48 00:01:59,840 --> 00:02:04,479 pre-workout that I use all the time it's 49 00:02:01,880 --> 00:02:06,159 my favorite pre-workout ever and it's 50 00:02:04,479 --> 00:02:07,960 the best one in my opinion that I have 51 00:02:06,159 --> 00:02:10,520 ever tried this one is in the flavor 52 00:02:07,960 --> 00:02:13,160 rainbow candy and it is in the pride 53 00:02:10,520 --> 00:02:16,079 pre-workout genuinely this is my new 54 00:02:13,160 --> 00:02:18,280 favorite flavor like by far it's unreal 55 00:02:16,079 --> 00:02:19,920 and it just tastes like Skittles it's 56 00:02:18,280 --> 00:02:21,400 unreal and I need to just down this but 57 00:02:19,920 --> 00:02:24,400 I really need we so I'm going to go into 58 00:02:21,400 --> 00:02:25,360 the gym right now and I'm going to take 59 00:02:24,400 --> 00:02:28,440 you guys through my glutes and 60 00:02:25,360 --> 00:02:31,120 hamstering session and yeah I hope you 61 00:02:28,440 --> 00:02:32,280 enjoy this video all of my outfits as 62 00:02:31,120 --> 00:02:33,840 well that I will show you throughout 63 00:02:32,280 --> 00:02:35,920 this whole entire week will be from 64 00:02:33,840 --> 00:02:38,400 honor active as you guys know it is my 65 00:02:35,920 --> 00:02:40,120 Holy Grail it is my ride or die and if 66 00:02:38,400 --> 00:02:42,000 you want to shop any fits if you see 67 00:02:40,120 --> 00:02:43,840 anything you like then just head to the 68 00:02:42,000 --> 00:02:46,159 link in my description and you can shop 69 00:02:43,840 --> 00:02:48,400 through my athlete support link let's 70 00:02:46,159 --> 00:02:51,079 get this pre-workout down and we'll go 71 00:02:48,400 --> 00:02:51,079 train our 72 00:02:58,760 --> 00:03:04,610 glutes 73 00:03:01,370 --> 00:03:04,610 [Music] 74 00:03:14,150 --> 00:03:17,240 [Music] 75 00:03:28,680 --> 00:03:31,680 h 76 00:03:35,599 --> 00:03:40,680 first exercise we have is glute Drive 77 00:03:38,360 --> 00:03:42,799 got a bit of a love hair relationship 78 00:03:40,680 --> 00:03:46,799 with this exercise at the moment we're 79 00:03:42,799 --> 00:03:48,280 pushing 20 40 50 100 right now but I 80 00:03:46,799 --> 00:03:51,360 think I'm going to increase the WID 81 00:03:48,280 --> 00:03:54,400 we're going to do three sets of 8 to 10 82 00:03:51,360 --> 00:03:54,400 reps let's 83 00:03:58,680 --> 00:04:01,680 go 84 00:04:07,840 --> 00:04:13,439 N I did 10 I think I'm going to increase 85 00:04:11,280 --> 00:04:16,279 the weight 86 00:04:13,439 --> 00:04:19,959 by 20 kilos and put another 10 on each 87 00:04:16,279 --> 00:04:23,759 side gosh my buom is dead already okay 88 00:04:19,959 --> 00:04:25,120 second set with 120 that is the we 89 00:04:23,759 --> 00:04:26,479 without the weight of the machine as 90 00:04:25,120 --> 00:04:28,560 well by the way I'm not really sure how 91 00:04:26,479 --> 00:04:31,600 much the machine weighs but it'll be a 92 00:04:28,560 --> 00:04:31,600 lot more than 120 93 00:04:45,870 --> 00:04:54,840 [Music] 94 00:04:51,639 --> 00:04:58,720 heers oh my gosh okay guys next exercise 95 00:04:54,840 --> 00:05:00,759 we have is barbell rdl's now this is 70 96 00:04:58,720 --> 00:05:03,280 kilos and I'm just going to do a couple 97 00:05:00,759 --> 00:05:05,240 reps to warm up and then probably add 98 00:05:03,280 --> 00:05:07,560 another five on each side to make it 99 00:05:05,240 --> 00:05:08,960 eight tight I'm really just trying to 100 00:05:07,560 --> 00:05:11,039 increase my weight with these again 101 00:05:08,960 --> 00:05:14,360 because I had definitely been slacking 102 00:05:11,039 --> 00:05:14,360 with increasing the weight on my 103 00:05:20,820 --> 00:05:31,479 [Applause] 104 00:05:26,199 --> 00:05:31,479 rdls all right let's start a five 105 00:05:31,990 --> 00:05:35,240 [Music] 106 00:05:51,919 --> 00:05:58,039 three sets of eight reps that did feel 107 00:05:55,479 --> 00:06:01,560 pretty heavy but we're going to do two 108 00:05:58,039 --> 00:06:05,440 more sets and then move on to another 109 00:06:01,560 --> 00:06:07,440 RDL variation I clearly chose violence 110 00:06:05,440 --> 00:06:10,120 for my Monday morning next up guys we 111 00:06:07,440 --> 00:06:12,479 have another Romanian deadlift variation 112 00:06:10,120 --> 00:06:15,000 now I only usually do the one variation 113 00:06:12,479 --> 00:06:17,160 in my glutes workouts it's usually just 114 00:06:15,000 --> 00:06:19,080 barbell rdl's but I don't know I decided 115 00:06:17,160 --> 00:06:22,000 to just spice it up today and I'm going 116 00:06:19,080 --> 00:06:25,160 to do some single leg dumbbell rdl's so 117 00:06:22,000 --> 00:06:27,440 I'll show you how I do them so get the 118 00:06:25,160 --> 00:06:28,919 same arm to leg the same dumbbell in the 119 00:06:27,440 --> 00:06:31,440 same arm as it is the leg that's doing 120 00:06:28,919 --> 00:06:33,360 it and and then put this non-w working 121 00:06:31,440 --> 00:06:35,400 leg to the back I usually just like to 122 00:06:33,360 --> 00:06:38,880 put my hand on my hip for some support 123 00:06:35,400 --> 00:06:42,120 and bend this working leg and then come 124 00:06:38,880 --> 00:06:43,360 down just below knee length however far 125 00:06:42,120 --> 00:06:45,199 down you go on your leg will be 126 00:06:43,360 --> 00:06:46,840 dependent on how tall you are and just 127 00:06:45,199 --> 00:06:48,800 the length of your femur and everything 128 00:06:46,840 --> 00:06:51,120 like that so every single body will be 129 00:06:48,800 --> 00:06:53,560 different in that aspect but I'm just 130 00:06:51,120 --> 00:06:56,080 going to go down contract the glute on 131 00:06:53,560 --> 00:06:57,800 the working leg and come back up and 132 00:06:56,080 --> 00:07:00,160 keep the dumbbell super close to your 133 00:06:57,800 --> 00:07:03,560 leg as well so we're going going to go 134 00:07:00,160 --> 00:07:05,080 down and back up squeezing this glute 135 00:07:03,560 --> 00:07:07,319 all the way down and back up and 136 00:07:05,080 --> 00:07:10,319 Contracting the glute 137 00:07:07,319 --> 00:07:10,319 muscle 138 00:07:10,520 --> 00:07:13,520 three 139 00:07:18,680 --> 00:07:23,720 four that was eight so we'll do eight 140 00:07:20,919 --> 00:07:27,199 reps on each leg for two 141 00:07:23,720 --> 00:07:27,199 sets and back 142 00:07:28,319 --> 00:07:31,319 up 143 00:07:33,039 --> 00:07:35,919 now the reason I'm only doing two sets 144 00:07:34,639 --> 00:07:38,639 is because obviously I've already done 145 00:07:35,919 --> 00:07:40,360 an RDL variation so I feel like I just 146 00:07:38,639 --> 00:07:42,680 don't feel the need to do three sets of 147 00:07:40,360 --> 00:07:44,599 both of these exercises and obviously 148 00:07:42,680 --> 00:07:46,280 this is a unilateral movement so in 149 00:07:44,599 --> 00:07:48,400 general it just takes longer to do 150 00:07:46,280 --> 00:07:50,159 anyway it takes longer to complete I 151 00:07:48,400 --> 00:07:52,440 don't know about anyone else with leg d 152 00:07:50,159 --> 00:07:55,639 as well but my back is so hit and miss 153 00:07:52,440 --> 00:07:58,039 like sometimes I feel certain movements 154 00:07:55,639 --> 00:08:00,080 in my back more than my glutes like 155 00:07:58,039 --> 00:08:02,159 usually on an RDL 156 00:08:00,080 --> 00:08:03,800 that's the one that kind of like you 157 00:08:02,159 --> 00:08:06,039 know just kind of engages it a little 158 00:08:03,800 --> 00:08:08,039 bit and I think because I've done the 159 00:08:06,039 --> 00:08:10,360 barbell rdl's as well now I'm doing this 160 00:08:08,039 --> 00:08:13,800 my back is hurting just a little bit my 161 00:08:10,360 --> 00:08:15,440 lower back so one more set of this and 162 00:08:13,800 --> 00:08:17,840 then we're going to move on to something 163 00:08:15,440 --> 00:08:19,360 else okay next exercise we have is cable 164 00:08:17,840 --> 00:08:21,800 step UPS you guys will see me doing this 165 00:08:19,360 --> 00:08:24,360 exercise all the time it is a holy grail 166 00:08:21,800 --> 00:08:26,680 of mine for the glutes and you want to 167 00:08:24,360 --> 00:08:28,759 do opposite arm to leg with this one 168 00:08:26,680 --> 00:08:31,039 keep it super slow and controlled um 169 00:08:28,759 --> 00:08:32,719 with the working leg just tap that on 170 00:08:31,039 --> 00:08:34,000 the floor don't be pushing off the non-w 171 00:08:32,719 --> 00:08:36,669 working 172 00:08:34,000 --> 00:08:37,838 leg and 173 00:08:36,669 --> 00:08:42,640 [Music] 174 00:08:37,838 --> 00:08:42,640 up contracts that glue the entire 175 00:08:50,959 --> 00:08:56,399 time I'm going to be doing two sets of 176 00:08:53,519 --> 00:08:58,399 10 reps on each leg okay guys last up we 177 00:08:56,399 --> 00:09:00,279 have seated hamstring curl now this is 178 00:08:58,399 --> 00:09:02,200 going to be our haming string focused 179 00:09:00,279 --> 00:09:03,680 isolation movement for the session 180 00:09:02,200 --> 00:09:05,720 obviously all the other ones were 181 00:09:03,680 --> 00:09:07,839 compounds and unilateral movements so 182 00:09:05,720 --> 00:09:09,920 always got to prioritize some hamstring 183 00:09:07,839 --> 00:09:11,440 isolation as well once a session is done 184 00:09:09,920 --> 00:09:13,480 in the car I will just tell you guys 185 00:09:11,440 --> 00:09:15,000 about the structure of my leg workouts 186 00:09:13,480 --> 00:09:17,240 and you know just how I structure 187 00:09:15,000 --> 00:09:19,720 everything and how I structure a workout 188 00:09:17,240 --> 00:09:22,000 for it to be most beneficial so we're 189 00:09:19,720 --> 00:09:25,640 going to do seated hamstring curl for 190 00:09:22,000 --> 00:09:25,640 three sets of 10 to 12 191 00:09:28,120 --> 00:09:34,130 reps 192 00:09:31,030 --> 00:09:34,130 [Applause] 193 00:09:49,240 --> 00:09:54,000 all right guys my session is done please 194 00:09:51,160 --> 00:09:56,959 ignore the state of my hair it's just 195 00:09:54,000 --> 00:09:58,519 vile right now um but that glute session 196 00:09:56,959 --> 00:10:01,000 was actually pretty good like I actually 197 00:09:58,519 --> 00:10:02,959 enjoyed it took my time with it because 198 00:10:01,000 --> 00:10:04,560 I've just found a lot recently that I've 199 00:10:02,959 --> 00:10:05,480 just been going oh I'll just rush this a 200 00:10:04,560 --> 00:10:07,680 little bit just so I can get back 201 00:10:05,480 --> 00:10:11,440 quicker I'll Rush this I'll do one less 202 00:10:07,680 --> 00:10:13,880 set maybe and today I didn't do that and 203 00:10:11,440 --> 00:10:15,200 I was in there for quite a while not 204 00:10:13,880 --> 00:10:16,959 that you need to be in there for like a 205 00:10:15,200 --> 00:10:19,480 long time but I'm just glad that like I 206 00:10:16,959 --> 00:10:21,800 wasn't rushing things and I just enjoyed 207 00:10:19,480 --> 00:10:24,240 the session also pushed some pretty big 208 00:10:21,800 --> 00:10:26,279 weight as well um which I wasn't 209 00:10:24,240 --> 00:10:27,399 expecting so yeah I'm happy about that 210 00:10:26,279 --> 00:10:29,640 but yeah I just wanted to talk to you 211 00:10:27,399 --> 00:10:31,839 guys about the structure of my leg 212 00:10:29,640 --> 00:10:33,920 workout specifically this does also kind 213 00:10:31,839 --> 00:10:37,360 of apply to upper body workouts but more 214 00:10:33,920 --> 00:10:39,880 so lower body workouts so I say it in 215 00:10:37,360 --> 00:10:41,680 every single like workout split video 216 00:10:39,880 --> 00:10:43,959 but the way that I structure my leg 217 00:10:41,680 --> 00:10:46,000 workouts is I start with compounds go 218 00:10:43,959 --> 00:10:48,920 into unilateral movement and then go 219 00:10:46,000 --> 00:10:50,560 into isolation so a compound movement is 220 00:10:48,920 --> 00:10:52,360 a movement that targets more than one 221 00:10:50,560 --> 00:10:55,000 muscle at a time and it is used with the 222 00:10:52,360 --> 00:10:57,200 movements that require the most energy 223 00:10:55,000 --> 00:10:59,600 and usually the movements that you would 224 00:10:57,200 --> 00:11:01,639 want to progressively overload in more 225 00:10:59,600 --> 00:11:02,959 than a unilateral movement for example 226 00:11:01,639 --> 00:11:04,880 you'd want to like increase the weight 227 00:11:02,959 --> 00:11:07,680 on them each week increase the 228 00:11:04,880 --> 00:11:10,200 Reps and that is your rdl's your hip 229 00:11:07,680 --> 00:11:11,880 thrusts your squats for example those 230 00:11:10,200 --> 00:11:13,519 are just three examples of a compound 231 00:11:11,880 --> 00:11:15,880 movement and you may find that when you 232 00:11:13,519 --> 00:11:17,160 do those movements say you do a hip 233 00:11:15,880 --> 00:11:18,760 thrust it's not just your bum that's 234 00:11:17,160 --> 00:11:20,279 hurting it's also your hamstrings it can 235 00:11:18,760 --> 00:11:22,880 also be some other muscles because it 236 00:11:20,279 --> 00:11:24,680 works more than one muscle at a time so 237 00:11:22,880 --> 00:11:27,360 I always always recommend doing these 238 00:11:24,680 --> 00:11:29,000 movements at the start of your workout 239 00:11:27,360 --> 00:11:31,079 just because obviously as I said they 240 00:11:29,000 --> 00:11:33,040 ire the most energy and usually is the 241 00:11:31,079 --> 00:11:34,680 workouts that you are wanting to 242 00:11:33,040 --> 00:11:36,440 progress in each week and you're not 243 00:11:34,680 --> 00:11:38,440 going to be able to see the most 244 00:11:36,440 --> 00:11:40,360 progression and benefit the most from 245 00:11:38,440 --> 00:11:41,680 the exercises if you are you know 246 00:11:40,360 --> 00:11:44,320 putting them in at the end when you're 247 00:11:41,680 --> 00:11:46,120 depleted and tired so yeah I always 248 00:11:44,320 --> 00:11:48,000 always say to start with compounds and 249 00:11:46,120 --> 00:11:50,760 then go into unilateral movements which 250 00:11:48,000 --> 00:11:53,800 are the single leg or single arm 251 00:11:50,760 --> 00:11:55,760 movements so today I did a single leg 252 00:11:53,800 --> 00:11:58,000 dumbbell RDL and then I did cable 253 00:11:55,760 --> 00:12:00,600 step-ups but for me cable step-ups are 254 00:11:58,000 --> 00:12:02,040 also sort of an isolation movement as 255 00:12:00,600 --> 00:12:03,399 well for my glutes I would class them 256 00:12:02,040 --> 00:12:04,959 more as an isolation movement and 257 00:12:03,399 --> 00:12:07,240 unilateral movements are just super 258 00:12:04,959 --> 00:12:08,880 important to kind of try and prevent 259 00:12:07,240 --> 00:12:10,600 imbalances in your body as much as 260 00:12:08,880 --> 00:12:13,160 possible and it is just also really good 261 00:12:10,600 --> 00:12:15,519 to just put a lot of focus on one side 262 00:12:13,160 --> 00:12:17,120 of your body at one time which is great 263 00:12:15,519 --> 00:12:19,760 for obviously growth and it just gives 264 00:12:17,120 --> 00:12:21,480 more attention to the specific muscle 265 00:12:19,760 --> 00:12:22,839 rather than you know just doing compound 266 00:12:21,480 --> 00:12:24,920 movements where you're working a lot of 267 00:12:22,839 --> 00:12:26,680 muscles at once and then at the end I 268 00:12:24,920 --> 00:12:28,680 like to do my isolation movements so 269 00:12:26,680 --> 00:12:32,000 these are movements that focus more on 270 00:12:28,680 --> 00:12:34,720 one muscle at a time no exercise is ever 271 00:12:32,000 --> 00:12:37,279 going to literally just focus on one 272 00:12:34,720 --> 00:12:40,079 muscle but the isolation movements focus 273 00:12:37,279 --> 00:12:42,000 on one muscle more so than a compound 274 00:12:40,079 --> 00:12:44,040 for example they're just much more 275 00:12:42,000 --> 00:12:46,800 isolating on a specific muscle that you 276 00:12:44,040 --> 00:12:48,920 are wanting to contract for example a 277 00:12:46,800 --> 00:12:50,720 hamstring curl it is predominantly 278 00:12:48,920 --> 00:12:51,880 hamstring focused you'll be able to feel 279 00:12:50,720 --> 00:12:53,279 it if you've ever done the movement same 280 00:12:51,880 --> 00:12:55,440 as a leg extension when you're doing 281 00:12:53,279 --> 00:12:57,120 quads it's just very heavily focused on 282 00:12:55,440 --> 00:12:59,040 that one muscle and it's also just a 283 00:12:57,120 --> 00:13:00,639 really good way to burn out that muscle 284 00:12:59,040 --> 00:13:02,000 towards the end of your session it's the 285 00:13:00,639 --> 00:13:04,720 kind of movements that I would like to 286 00:13:02,000 --> 00:13:06,240 do more reps in and maybe go a little 287 00:13:04,720 --> 00:13:08,839 bit lighter on them like I'm not trying 288 00:13:06,240 --> 00:13:10,639 to max out on the hamstring curl or the 289 00:13:08,839 --> 00:13:12,399 leg extension they're the kind of things 290 00:13:10,639 --> 00:13:14,839 that I would maybe do drop sets with I'd 291 00:13:12,399 --> 00:13:16,560 do 12 to 15 reps with and just really 292 00:13:14,839 --> 00:13:18,639 burn out that muscle at the end just put 293 00:13:16,560 --> 00:13:20,839 a lot of strain on that one muscle but 294 00:13:18,639 --> 00:13:23,920 yeah that is how I advise to structure 295 00:13:20,839 --> 00:13:25,720 your leg workouts always I do not really 296 00:13:23,920 --> 00:13:27,519 recommend doing compounds at the end you 297 00:13:25,720 --> 00:13:29,560 know sometimes you might see people 298 00:13:27,519 --> 00:13:31,000 barbell squatting at the end and you 299 00:13:29,560 --> 00:13:33,199 know that's fine if you want to do that 300 00:13:31,000 --> 00:13:34,839 I just wouldn't really recommend it um 301 00:13:33,199 --> 00:13:36,800 but if your focus is elsewhere rather 302 00:13:34,839 --> 00:13:39,800 than progressing in those movements then 303 00:13:36,800 --> 00:13:42,000 you do you but if someone was to ask me 304 00:13:39,800 --> 00:13:43,920 how to structure a workout that is 305 00:13:42,000 --> 00:13:45,440 always what I would say but yeah that 306 00:13:43,920 --> 00:13:48,000 was today's workout tomorrow we are 307 00:13:45,440 --> 00:13:50,120 training push so I will see you guys 308 00:13:48,000 --> 00:13:52,959 again early in the morning for a push 309 00:13:50,120 --> 00:13:55,199 workout hey guys happy Tuesday it is the 310 00:13:52,959 --> 00:13:56,880 second workout of the week is going to 311 00:13:55,199 --> 00:13:59,120 be push this morning so that is 312 00:13:56,880 --> 00:14:01,399 shoulders chest and triceps this this is 313 00:13:59,120 --> 00:14:03,519 a workout that I have actually been 314 00:14:01,399 --> 00:14:04,680 loving at the moment and that is saying 315 00:14:03,519 --> 00:14:06,519 something because I've not really been 316 00:14:04,680 --> 00:14:08,440 enjoying my training lately but I am 317 00:14:06,519 --> 00:14:11,880 looking forward to this push session 318 00:14:08,440 --> 00:14:15,240 push session got up at 6:30 again I'm on 319 00:14:11,880 --> 00:14:17,680 my like early morning wake up grind and 320 00:14:15,240 --> 00:14:19,360 I'm enjoying it so much it's always the 321 00:14:17,680 --> 00:14:21,160 hardest part as I said in my last video 322 00:14:19,360 --> 00:14:23,160 like actually just the actual getting up 323 00:14:21,160 --> 00:14:24,639 part but once I'm up I feel so much 324 00:14:23,160 --> 00:14:26,399 better for it and I just feel like I 325 00:14:24,639 --> 00:14:27,959 just get so much more done in the day 326 00:14:26,399 --> 00:14:30,600 and I can just get home from the gym so 327 00:14:27,959 --> 00:14:32,920 much earlier in the day but yeah going 328 00:14:30,600 --> 00:14:35,680 to be training push today and I'm going 329 00:14:32,920 --> 00:14:38,360 to take you guys along I have got my 330 00:14:35,680 --> 00:14:41,480 pre-workout once again which is pride 331 00:14:38,360 --> 00:14:43,160 pre-workout from ehp labs and they by 332 00:14:41,480 --> 00:14:46,880 the way by the time this video is up 333 00:14:43,160 --> 00:14:49,560 this will be live but their Black Friday 334 00:14:46,880 --> 00:14:52,040 and Cyber Monday sale is starting on the 335 00:14:49,560 --> 00:14:54,720 1st of November which is like a huge 336 00:14:52,040 --> 00:14:56,880 treat because it's actually so far in 337 00:14:54,720 --> 00:14:58,920 advance from Black Friday but from the 338 00:14:56,880 --> 00:15:00,079 1st of November which will obviously be 339 00:14:58,920 --> 00:15:01,759 valid by the time you guys watch this 340 00:15:00,079 --> 00:15:04,160 cuz this will be up in the first week of 341 00:15:01,759 --> 00:15:05,920 November um but from the 1 of November 342 00:15:04,160 --> 00:15:09,040 there will be the Black Friday sale 343 00:15:05,920 --> 00:15:10,759 which will be up to 70% off on site with 344 00:15:09,040 --> 00:15:12,079 my code Mia which I will put on the 345 00:15:10,759 --> 00:15:14,480 screen so if you guys want to get 346 00:15:12,079 --> 00:15:16,360 yourself some massively discounted 347 00:15:14,480 --> 00:15:19,040 supplements then make sure you head to 348 00:15:16,360 --> 00:15:20,600 the link in my description or in my bio 349 00:15:19,040 --> 00:15:22,399 on Instagram or you can just literally 350 00:15:20,600 --> 00:15:25,639 go on the site and type in my code Mia 351 00:15:22,399 --> 00:15:27,279 and that will get you up to 70% off on 352 00:15:25,639 --> 00:15:29,360 obviously selected products and stuff 353 00:15:27,279 --> 00:15:32,240 and then on the actual black Friday my 354 00:15:29,360 --> 00:15:34,040 athlete code will be 20% off on 355 00:15:32,240 --> 00:15:36,279 everything yeah for now you can enjoy up 356 00:15:34,040 --> 00:15:38,240 to 70% off if you need to stock up on 357 00:15:36,279 --> 00:15:40,079 supplements even if you want to stock up 358 00:15:38,240 --> 00:15:41,680 on supplements for like the new year to 359 00:15:40,079 --> 00:15:43,480 get ready I feel like Black Friday is 360 00:15:41,680 --> 00:15:45,480 like the perfect time cuz then you've 361 00:15:43,480 --> 00:15:48,279 got them ready and obviously you can get 362 00:15:45,480 --> 00:15:50,600 them for way cheaper but yeah I'm going 363 00:15:48,279 --> 00:15:53,160 to head into the gym now to try and push 364 00:15:50,600 --> 00:15:55,319 I love my outfit today by the way guys 365 00:15:53,160 --> 00:15:58,680 I'm wearing deep top Longline jacket and 366 00:15:55,319 --> 00:16:03,600 vanilla leggings and then my slit blue 367 00:15:58,680 --> 00:16:03,600 Fest but yeah let's go smash this push 368 00:16:24,199 --> 00:16:30,680 session all right first exercise is flat 369 00:16:28,240 --> 00:16:31,839 do about bench press and I'm going for 370 00:16:30,680 --> 00:16:35,959 like a moderate weight here I'm going to 371 00:16:31,839 --> 00:16:35,959 do three sets of 8 to 10 372 00:16:41,720 --> 00:16:47,719 [Applause] 373 00:16:57,480 --> 00:17:01,519 reps 374 00:17:00,040 --> 00:17:03,319 okay that was heavier than I thought it 375 00:17:01,519 --> 00:17:05,559 was going to be I only managed six reps 376 00:17:03,319 --> 00:17:07,640 there's 20 kilos in each arm so I think 377 00:17:05,559 --> 00:17:11,280 I'll just do I think I'll stick it this 378 00:17:07,640 --> 00:17:12,679 way three sets of six reps probably I'll 379 00:17:11,280 --> 00:17:15,280 try keep to six reps throughout the 380 00:17:12,679 --> 00:17:17,839 whole duration of all the sets I feel 381 00:17:15,280 --> 00:17:20,240 weak on this today okay the last set 382 00:17:17,839 --> 00:17:23,919 before this I got seven reps rather than 383 00:17:20,240 --> 00:17:23,919 six so hopefully I can match seven 384 00:17:27,400 --> 00:17:30,400 again 385 00:17:47,360 --> 00:17:51,520 all right next up we have shoulders I'm 386 00:17:49,200 --> 00:17:54,200 going need machine shoulder press and 387 00:17:51,520 --> 00:17:56,919 I'm going to do three sets of 8 to 10 388 00:17:54,200 --> 00:17:58,720 wraps I think I'm going for my usual wi 389 00:17:56,919 --> 00:18:03,320 but I'll see how it feels I might 390 00:17:58,720 --> 00:18:03,320 increase it and do eight 391 00:18:20,020 --> 00:18:23,270 [Applause] 392 00:18:24,799 --> 00:18:30,840 reps okay I'm going to keep that W as it 393 00:18:27,320 --> 00:18:33,320 is did 10 reps comfortably so I'm just 394 00:18:30,840 --> 00:18:36,280 going to keep it keep it as it is okay 395 00:18:33,320 --> 00:18:38,559 next up we've got machine incline press 396 00:18:36,280 --> 00:18:40,880 and I'm going to be doing three sets of 397 00:18:38,559 --> 00:18:40,880 10 398 00:18:42,470 --> 00:18:46,119 [Music] 399 00:18:57,320 --> 00:19:00,320 reps 400 00:19:04,650 --> 00:19:09,360 [Music] 401 00:19:07,200 --> 00:19:11,840 okay next up we have cable lat razors 402 00:19:09,360 --> 00:19:13,559 these are like a crisscross variation 403 00:19:11,840 --> 00:19:15,640 which I have been really enjoying 404 00:19:13,559 --> 00:19:16,740 recently I'm going to do two sets of 10 405 00:19:15,640 --> 00:19:18,930 to 12 406 00:19:16,740 --> 00:19:21,080 [Applause] 407 00:19:18,930 --> 00:19:24,039 [Music] 408 00:19:21,080 --> 00:19:26,400 reps might help if I actually make the 409 00:19:24,039 --> 00:19:26,400 way 410 00:19:27,240 --> 00:19:30,240 equal 411 00:19:35,919 --> 00:19:38,720 might need to lower the 412 00:19:40,760 --> 00:19:44,640 weight I'm going to lower the weight was 413 00:19:42,960 --> 00:19:48,320 a bit ambitious of me to even put this 414 00:19:44,640 --> 00:19:51,320 we on anything 415 00:19:48,320 --> 00:19:51,320 eight 416 00:19:52,039 --> 00:19:55,039 9 417 00:19:56,200 --> 00:20:01,000 10 12 418 00:19:58,799 --> 00:20:03,440 if you have not tried that cable flat 419 00:20:01,000 --> 00:20:05,919 rise variation give it a go it burns so 420 00:20:03,440 --> 00:20:09,720 good okay next up we have cable flies 421 00:20:05,919 --> 00:20:10,620 which is our chest isolation exercise of 422 00:20:09,720 --> 00:20:13,890 the 423 00:20:10,620 --> 00:20:13,890 [Applause] 424 00:20:27,159 --> 00:20:32,130 workout 425 00:20:28,940 --> 00:20:32,130 [Music] 426 00:20:34,600 --> 00:20:39,200 going to do two sets of 10 reps okay 427 00:20:36,799 --> 00:20:40,960 last last exercise we have is triceps 428 00:20:39,200 --> 00:20:43,559 and I'm going to be doing three sets of 429 00:20:40,960 --> 00:20:45,039 10 reps and it's tricep extensions if 430 00:20:43,559 --> 00:20:46,840 you've never used this cable attachment 431 00:20:45,039 --> 00:20:49,120 before make sure you give it a go it's 432 00:20:46,840 --> 00:20:49,120 so 433 00:20:57,120 --> 00:21:00,120 good 434 00:21:00,290 --> 00:21:03,530 [Applause] 435 00:21:03,880 --> 00:21:08,159 I am now back from my push session it's 436 00:21:06,799 --> 00:21:10,440 always a mouthful when I have to say 437 00:21:08,159 --> 00:21:13,600 push session but the workout was pretty 438 00:21:10,440 --> 00:21:16,559 good it wasn't like unreal it was very 439 00:21:13,600 --> 00:21:18,880 average I feel like my gym right now is 440 00:21:16,559 --> 00:21:20,240 really cold obviously the weather's cold 441 00:21:18,880 --> 00:21:22,159 and you know when you just feel like you 442 00:21:20,240 --> 00:21:23,720 just can't warm up the whole time 443 00:21:22,159 --> 00:21:26,039 especially on upper body days I have 444 00:21:23,720 --> 00:21:28,760 that issue a little bit cuz I'm not 445 00:21:26,039 --> 00:21:30,640 really a sweaty person and the only time 446 00:21:28,760 --> 00:21:33,600 I really sweat is when I do legs and 447 00:21:30,640 --> 00:21:35,279 even then it's not like loads and loads 448 00:21:33,600 --> 00:21:37,559 um so the Gym's like really cold and I 449 00:21:35,279 --> 00:21:39,000 just cannot get myself like really warm 450 00:21:37,559 --> 00:21:41,679 and I don't know it just makes me feel 451 00:21:39,000 --> 00:21:42,840 like makes me feel like not as good I 452 00:21:41,679 --> 00:21:45,200 don't know why you know when you just 453 00:21:42,840 --> 00:21:47,200 like cold everything just feels a bit 454 00:21:45,200 --> 00:21:48,600 stiff but I'm going to have to get used 455 00:21:47,200 --> 00:21:50,200 to it because it's going to get a lot 456 00:21:48,600 --> 00:21:52,320 colder over the next few months I think 457 00:21:50,200 --> 00:21:55,200 I just need to yeah get used to it he'll 458 00:21:52,320 --> 00:21:58,080 just be a case of getting used to it but 459 00:21:55,200 --> 00:22:00,320 yeah that was the push session done 460 00:21:58,080 --> 00:22:01,919 tomorrow I'm going to be training quads 461 00:22:00,320 --> 00:22:04,520 and calves which is Wednesday it's 462 00:22:01,919 --> 00:22:07,159 Tuesday today and then Thursday is going 463 00:22:04,520 --> 00:22:09,279 to be my rest day and then Friday is 464 00:22:07,159 --> 00:22:11,200 going to be a workout that I have 465 00:22:09,279 --> 00:22:12,840 actually only just this is going to be 466 00:22:11,200 --> 00:22:14,919 the first week I'm actually starting to 467 00:22:12,840 --> 00:22:17,960 implement this day into my routine and 468 00:22:14,919 --> 00:22:19,480 it's going to be a cardio and core day 469 00:22:17,960 --> 00:22:21,480 now you might be thinking why what's the 470 00:22:19,480 --> 00:22:24,000 point of doing cardio when I'm bulking 471 00:22:21,480 --> 00:22:25,919 and stuff and it's not even just for 472 00:22:24,000 --> 00:22:28,200 aesthetic reasons I just want to 473 00:22:25,919 --> 00:22:29,880 incorporate just a little bit even just 474 00:22:28,200 --> 00:22:32,679 like 20 minutes of stair Master like 475 00:22:29,880 --> 00:22:34,640 once a week just for my cardiovascular 476 00:22:32,679 --> 00:22:36,120 health and everything like that and 477 00:22:34,640 --> 00:22:37,799 doing it actually does make me feel 478 00:22:36,120 --> 00:22:39,200 really good afterwards like I think that 479 00:22:37,799 --> 00:22:41,320 would be the one thing that would really 480 00:22:39,200 --> 00:22:43,760 just make me sweat it out and obviously 481 00:22:41,320 --> 00:22:45,720 I've not done like a day like that in a 482 00:22:43,760 --> 00:22:47,480 long time so I might actually really 483 00:22:45,720 --> 00:22:48,640 enjoy it just like switching things up 484 00:22:47,480 --> 00:22:51,279 and I feel like I do just need a little 485 00:22:48,640 --> 00:22:53,400 bit of change in my workout split so I'm 486 00:22:51,279 --> 00:22:56,279 excited for that day on Friday and I'm 487 00:22:53,400 --> 00:22:59,039 going to be doing car not for appearance 488 00:22:56,279 --> 00:23:00,919 purposes at all it's going to be to help 489 00:22:59,039 --> 00:23:03,080 me with my lifts obviously having a 490 00:23:00,919 --> 00:23:05,000 strong core is so so important when 491 00:23:03,080 --> 00:23:06,240 lifting heavy weights especially when 492 00:23:05,000 --> 00:23:07,440 you're doing compound movements and 493 00:23:06,240 --> 00:23:09,000 stuff like that so I just feel like 494 00:23:07,440 --> 00:23:11,480 it'll just help me in that aspect as 495 00:23:09,000 --> 00:23:13,919 well and just help me get the most out 496 00:23:11,480 --> 00:23:15,679 of the lifts that are really important 497 00:23:13,919 --> 00:23:17,679 to me so yeah I'm excited to take you 498 00:23:15,679 --> 00:23:20,440 guys along on the rest of the workout 499 00:23:17,679 --> 00:23:22,520 week and I will see you again early in 500 00:23:20,440 --> 00:23:24,840 the morning tomorrow for my quads and 501 00:23:22,520 --> 00:23:24,840 carve 502 00:23:26,880 --> 00:23:29,880 session 503 00:23:45,240 --> 00:23:50,240 hey guys it's now Wednesday the 1st of 504 00:23:47,840 --> 00:23:52,840 November guys it's the 1st of November 505 00:23:50,240 --> 00:23:56,880 it's Christmas season I've got my 506 00:23:52,840 --> 00:23:59,880 cinnamon car scent and guess who's 507 00:23:56,880 --> 00:23:59,880 defrosted 508 00:24:02,960 --> 00:24:09,039 Christmas anyway enough of that we're 509 00:24:06,480 --> 00:24:11,799 talking about the gym today not festive 510 00:24:09,039 --> 00:24:13,360 things but it's the 1st of November and 511 00:24:11,799 --> 00:24:15,120 I am so excited for this month this is 512 00:24:13,360 --> 00:24:17,400 my birthday month and then we've got 513 00:24:15,120 --> 00:24:18,960 Christmas and I just feel like this time 514 00:24:17,400 --> 00:24:21,320 of year is just my favorite time of year 515 00:24:18,960 --> 00:24:23,480 ever it's just such good vibes and I 516 00:24:21,320 --> 00:24:25,399 just love it all of that aside I'm at 517 00:24:23,480 --> 00:24:27,520 the gym this morning to train quads and 518 00:24:25,399 --> 00:24:29,640 cves I'm kind of excited for this 519 00:24:27,520 --> 00:24:31,640 session not going to lie I feel like the 520 00:24:29,640 --> 00:24:34,760 spark is just coming back but I've got 521 00:24:31,640 --> 00:24:36,559 my pre-workout once again from ehp Labs 522 00:24:34,760 --> 00:24:39,039 it is the pride Pre-Workout in rainbow 523 00:24:36,559 --> 00:24:41,399 candy and if you guys want to get up to 524 00:24:39,039 --> 00:24:43,799 70% off bundles then make sure you use 525 00:24:41,399 --> 00:24:46,000 my code Mia at checkout but yeah 526 00:24:43,799 --> 00:24:48,960 training quads and Cales this morning 527 00:24:46,000 --> 00:24:50,960 and tomorrow will be my rest day but 528 00:24:48,960 --> 00:24:53,279 yeah we've got an all black fit on this 529 00:24:50,960 --> 00:24:56,039 morning guys it's just one of them Vibes 530 00:24:53,279 --> 00:24:59,000 it's cold outside it's rainy and it's 531 00:24:56,039 --> 00:25:00,320 just great to be honest it's cozing and 532 00:24:59,000 --> 00:25:02,080 I'm just so excited I just love this 533 00:25:00,320 --> 00:25:04,039 time of year anyone else like I'm just 534 00:25:02,080 --> 00:25:06,480 in such good spirits but enough of the 535 00:25:04,039 --> 00:25:08,880 chitchat let's go train these quads all 536 00:25:06,480 --> 00:25:10,679 right guys starting off with our warmup 537 00:25:08,880 --> 00:25:13,159 I do this same warmup for every single 538 00:25:10,679 --> 00:25:15,000 leg day but it's leg swings like frontal 539 00:25:13,159 --> 00:25:16,960 leg swings and then I do lateral leg 540 00:25:15,000 --> 00:25:19,919 swings and then I do some sort of deep 541 00:25:16,960 --> 00:25:22,880 Squat and just kind of like sit into the 542 00:25:19,919 --> 00:25:24,760 squat and then also do some like um open 543 00:25:22,880 --> 00:25:27,159 the gates like seated opening the gates 544 00:25:24,760 --> 00:25:29,080 just to like open my hips up but where 545 00:25:27,159 --> 00:25:30,240 barbell squatting today sorry about the 546 00:25:29,080 --> 00:25:32,240 music by the way I hope you don't get 547 00:25:30,240 --> 00:25:34,120 copyrighted but we're barbell squatting 548 00:25:32,240 --> 00:25:36,320 today and throughout this bulk 549 00:25:34,120 --> 00:25:38,240 throughout these winter months I really 550 00:25:36,320 --> 00:25:40,679 want to focus on getting a stronger 551 00:25:38,240 --> 00:25:42,600 squat I used to do you know strong 552 00:25:40,679 --> 00:25:45,200 squats all the time it was something 553 00:25:42,600 --> 00:25:47,080 that I really worked on and then I don't 554 00:25:45,200 --> 00:25:48,440 know I just kind of let it slip so I 555 00:25:47,080 --> 00:25:51,840 want to get back up there like I think 556 00:25:48,440 --> 00:25:54,880 my Max was like around 115 557 00:25:51,840 --> 00:25:57,399 kilos um and I could definitely not do 558 00:25:54,880 --> 00:26:01,360 that now so I want to work my way back 559 00:25:57,399 --> 00:26:01,360 up to to it slowly and 560 00:26:11,930 --> 00:26:15,150 [Music] 561 00:26:23,279 --> 00:26:28,360 steadily all right and then I will also 562 00:26:25,600 --> 00:26:30,480 do just a few reps with just the Bell no 563 00:26:28,360 --> 00:26:32,200 weight on it just to kind of get a feel 564 00:26:30,480 --> 00:26:34,360 for the 565 00:26:32,200 --> 00:26:35,720 movement and I also like to just kind of 566 00:26:34,360 --> 00:26:38,120 like sit at the bottom of it like this a 567 00:26:35,720 --> 00:26:40,640 little just to kind of make sure my 568 00:26:38,120 --> 00:26:44,200 depth is as best as it could be gosh I'm 569 00:26:40,640 --> 00:26:47,160 warm is that right you can go in front 570 00:26:44,200 --> 00:26:50,229 let's put a 15 on okay next one 571 00:26:47,160 --> 00:26:50,229 [Music] 572 00:26:54,520 --> 00:27:01,480 upset all right I'm going to put another 573 00:26:57,640 --> 00:27:01,480 five on each side which will make it 80 574 00:27:10,880 --> 00:27:16,359 kilos ah come 575 00:27:13,170 --> 00:27:16,359 [Applause] 576 00:27:26,520 --> 00:27:29,520 on 577 00:27:30,520 --> 00:27:36,000 okay I'm pretty happy with that 80 kilos 578 00:27:33,840 --> 00:27:37,720 for eight I'm not going to up the weight 579 00:27:36,000 --> 00:27:40,519 just because today I'm not really 580 00:27:37,720 --> 00:27:42,760 focused on getting any less reps than 581 00:27:40,519 --> 00:27:45,640 that so I'm going to stick with that for 582 00:27:42,760 --> 00:27:48,320 three sets Okay next up we have pendulum 583 00:27:45,640 --> 00:27:51,760 squat this is like my new favorite 584 00:27:48,320 --> 00:27:53,399 exercise for the quades it's so good and 585 00:27:51,760 --> 00:27:55,120 a lot of the time I do do this as the 586 00:27:53,399 --> 00:27:57,200 only squat variation in my quads 587 00:27:55,120 --> 00:27:58,760 workouts rather than barbell squats as 588 00:27:57,200 --> 00:28:01,640 well but but today I was just clearly 589 00:27:58,760 --> 00:28:03,960 feeling death and I have decided to do 590 00:28:01,640 --> 00:28:06,080 them both but with this exercise I 591 00:28:03,960 --> 00:28:07,840 really like to focus on working until 592 00:28:06,080 --> 00:28:09,880 failure obviously because you've got a 593 00:28:07,840 --> 00:28:12,720 lot of support with the machine it's not 594 00:28:09,880 --> 00:28:14,720 so much of like a scary thing and like 595 00:28:12,720 --> 00:28:16,279 it doesn't matter so much if you do fail 596 00:28:14,720 --> 00:28:17,640 whereas obviously with a barbell squat 597 00:28:16,279 --> 00:28:20,399 if you don't have a spotter it's a lot 598 00:28:17,640 --> 00:28:21,640 more dangerous to try and go to failure 599 00:28:20,399 --> 00:28:23,519 which I wouldn't recommend if you don't 600 00:28:21,640 --> 00:28:25,360 have a spot but that is something that I 601 00:28:23,519 --> 00:28:28,120 like to utilize with the pendulum squat 602 00:28:25,360 --> 00:28:29,519 for example is working until failure I 603 00:28:28,120 --> 00:28:31,559 may not do it on the first set just 604 00:28:29,519 --> 00:28:34,080 because I obviously want to preserve my 605 00:28:31,559 --> 00:28:35,760 energy for the other two sets but on the 606 00:28:34,080 --> 00:28:37,840 second and third set I usually like to 607 00:28:35,760 --> 00:28:39,360 work until failure but work until 608 00:28:37,840 --> 00:28:41,720 failure in all your sets and all your 609 00:28:39,360 --> 00:28:43,840 exercises is not optimal by the way you 610 00:28:41,720 --> 00:28:45,640 don't need to be working until failure 611 00:28:43,840 --> 00:28:47,919 in all of your exercises and all of your 612 00:28:45,640 --> 00:28:50,000 sets if you do want to work until 613 00:28:47,919 --> 00:28:52,200 failure in one exercise I would 614 00:28:50,000 --> 00:28:54,200 recommend doing it on like your last set 615 00:28:52,200 --> 00:28:56,159 or maybe your second to last and last 616 00:28:54,200 --> 00:28:58,519 set otherwise you're obviously going to 617 00:28:56,159 --> 00:28:59,760 like deplete a lot of your energy and 618 00:28:58,519 --> 00:29:01,440 you're not going to have enough energy 619 00:28:59,760 --> 00:29:03,720 to do the rest of your sets why am I 620 00:29:01,440 --> 00:29:06,919 talking so much with my hands okay I'm 621 00:29:03,720 --> 00:29:10,480 going to do three sets 622 00:29:06,919 --> 00:29:14,159 of 8 to 10 reps I need to just feel what 623 00:29:10,480 --> 00:29:14,159 this weight it feels like first 624 00:29:15,200 --> 00:29:18,200 okay 625 00:29:19,799 --> 00:29:22,799 one 626 00:29:24,399 --> 00:29:30,120 two I'm 627 00:29:26,320 --> 00:29:30,120 s ah two 628 00:29:43,799 --> 00:29:48,159 more okay that was tough I did 10 reps 629 00:29:46,880 --> 00:29:50,320 but I'm going to keep it at that because 630 00:29:48,159 --> 00:29:53,200 on the next set and the last set I'll 631 00:29:50,320 --> 00:29:55,200 probably only be able to do 8 to 9 so 632 00:29:53,200 --> 00:29:57,480 I'm going to keep it at this we okay 633 00:29:55,200 --> 00:29:59,160 last set it's the third set and and and 634 00:29:57,480 --> 00:30:00,920 we're going to go to 635 00:29:59,160 --> 00:30:04,359 [Applause] 636 00:30:00,920 --> 00:30:04,359 [Music] 637 00:30:06,950 --> 00:30:10,039 [Music] 638 00:30:19,799 --> 00:30:24,600 failure 639 00:30:21,480 --> 00:30:27,440 oh okay I got 640 00:30:24,600 --> 00:30:29,240 nine okay next exercise we have is sing 641 00:30:27,440 --> 00:30:31,919 like hack squat this is a really good 642 00:30:29,240 --> 00:30:34,960 Lune variation that I have been loving 643 00:30:31,919 --> 00:30:37,159 recently and it is killer it literally 644 00:30:34,960 --> 00:30:40,519 is like suicide so it's really tough I'm 645 00:30:37,159 --> 00:30:40,519 not even putting anywhere on either 646 00:30:41,750 --> 00:30:46,039 [Applause] 647 00:30:47,840 --> 00:30:50,840 side 648 00:30:56,240 --> 00:30:59,240 two 649 00:31:06,960 --> 00:31:10,099 [Applause] 650 00:31:16,450 --> 00:31:21,200 [Music] 651 00:31:18,399 --> 00:31:23,840 oh my God okay last exercise we are 652 00:31:21,200 --> 00:31:25,480 doing is drop set on the leg extension 653 00:31:23,840 --> 00:31:27,480 which is quite possibly the worst 654 00:31:25,480 --> 00:31:29,519 finisher in the world but also are the 655 00:31:27,480 --> 00:31:32,760 best because the burn that this gives in 656 00:31:29,519 --> 00:31:34,840 my quads is unreal but we're going to do 657 00:31:32,760 --> 00:31:36,679 eight reps straight into 10 reps then 658 00:31:34,840 --> 00:31:38,480 straight into 12 reps and as the weight 659 00:31:36,679 --> 00:31:39,760 goes down the reps are going to go up 660 00:31:38,480 --> 00:31:43,440 and we're not going to have any rest 661 00:31:39,760 --> 00:31:44,840 between each of the different sets and 662 00:31:43,440 --> 00:31:46,360 I'm going to do this just twice because 663 00:31:44,840 --> 00:31:49,120 obviously it's a pretty intense high 664 00:31:46,360 --> 00:31:50,840 volume drop set like even just in one 665 00:31:49,120 --> 00:31:52,360 set so we're going to do two sets of 666 00:31:50,840 --> 00:31:55,120 this and then we're going to go on 667 00:31:52,360 --> 00:31:55,120 calves and then we're 668 00:31:56,159 --> 00:31:59,159 done 669 00:32:00,410 --> 00:32:03,529 [Applause] 670 00:32:15,630 --> 00:32:18,729 [Music] 671 00:32:26,080 --> 00:32:29,080 yeah 672 00:32:42,480 --> 00:32:45,960 oh my God that's quite possibly one of 673 00:32:44,919 --> 00:32:48,720 the worst 674 00:32:45,960 --> 00:32:51,240 things ever along with the single leg 675 00:32:48,720 --> 00:32:54,080 hack squat oh my God I'm telling you 676 00:32:51,240 --> 00:32:56,679 guys my quads workouts are more brutal 677 00:32:54,080 --> 00:32:59,440 than any other workout that I do I 678 00:32:56,679 --> 00:33:02,960 literally leave the gym hobbling okay 679 00:32:59,440 --> 00:33:05,880 last up we have calves and away and 680 00:33:02,960 --> 00:33:08,480 we're going to be doing seated Cal 681 00:33:05,880 --> 00:33:10,080 risers I hate this exercise so much I 682 00:33:08,480 --> 00:33:11,960 just hate training quads so much so 683 00:33:10,080 --> 00:33:13,320 we're just going to get it done quick I 684 00:33:11,960 --> 00:33:14,350 hate to ad M that but I just want to go 685 00:33:13,320 --> 00:33:15,559 home 686 00:33:14,350 --> 00:33:17,799 [Music] 687 00:33:15,559 --> 00:33:20,799 three 688 00:33:17,799 --> 00:33:20,799 four 689 00:33:25,960 --> 00:33:28,960 5 690 00:33:31,039 --> 00:33:35,600 okay going to do two sets of 15 reps 691 00:33:33,840 --> 00:33:38,399 with that hello everyone it's now the 692 00:33:35,600 --> 00:33:40,399 next day yesterday's quads and Cal 693 00:33:38,399 --> 00:33:43,120 session was actually really really good 694 00:33:40,399 --> 00:33:45,480 I've not pushed myself like that hard 695 00:33:43,120 --> 00:33:47,799 and like to my Max for like a long time 696 00:33:45,480 --> 00:33:51,000 and it just felt good to literally just 697 00:33:47,799 --> 00:33:52,440 work really hard and just feel like 698 00:33:51,000 --> 00:33:54,480 really accomplished when I finished the 699 00:33:52,440 --> 00:33:55,760 session because recently A lot of the 700 00:33:54,480 --> 00:33:58,799 time I have been finishing my sessions 701 00:33:55,760 --> 00:34:01,279 and I've just been feeling very like 702 00:33:58,799 --> 00:34:03,639 mediocre and just average so it was nice 703 00:34:01,279 --> 00:34:06,559 to finish a session and feel really good 704 00:34:03,639 --> 00:34:08,239 about it but today is Thursday and it is 705 00:34:06,559 --> 00:34:09,599 my rest day but I am just at the 706 00:34:08,239 --> 00:34:11,879 hairdresses I really need to go in 707 00:34:09,599 --> 00:34:13,560 actually um but I've got a hair 708 00:34:11,879 --> 00:34:16,199 appointment I'm getting my extensions 709 00:34:13,560 --> 00:34:17,599 refitted and my hair recolored and I'm 710 00:34:16,199 --> 00:34:19,480 going to get a pedicure as well so I'm 711 00:34:17,599 --> 00:34:22,480 just having a little bit of a self-care 712 00:34:19,480 --> 00:34:24,520 day just to make myself feel good uh 713 00:34:22,480 --> 00:34:26,359 this is not what I do every rest day by 714 00:34:24,520 --> 00:34:28,239 the way this is just like a this is just 715 00:34:26,359 --> 00:34:29,719 how it's turned out I don't like get my 716 00:34:28,239 --> 00:34:32,440 hair done and my nails done every single 717 00:34:29,719 --> 00:34:34,239 rest of this is just how it's turned out 718 00:34:32,440 --> 00:34:35,960 um but yeah I will of course show you 719 00:34:34,239 --> 00:34:37,839 guys when I get my hair redone it's 720 00:34:35,960 --> 00:34:40,000 looking absolutely awful right now it's 721 00:34:37,839 --> 00:34:41,280 greasy my extensions are grown out and 722 00:34:40,000 --> 00:34:43,239 it just needs a color I just need a 723 00:34:41,280 --> 00:34:45,239 little bit of a freshen up and my toes 724 00:34:43,239 --> 00:34:48,800 let's not even talk about my toes right 725 00:34:45,239 --> 00:34:50,040 now because they're vile and guys you 726 00:34:48,800 --> 00:34:51,719 know what I'm considering getting red 727 00:34:50,040 --> 00:34:53,560 toes because my next nails are going to 728 00:34:51,719 --> 00:34:55,359 be red so I'm thinking I might 729 00:34:53,560 --> 00:34:58,359 coordinate with them and mat I usually 730 00:34:55,359 --> 00:35:00,280 only get like a basic new neutral T but 731 00:34:58,359 --> 00:35:02,760 I might just Branch out and get a red be 732 00:35:00,280 --> 00:35:04,320 really festive but I've just been 733 00:35:02,760 --> 00:35:07,839 listening to some Christmas music guys 734 00:35:04,320 --> 00:35:10,839 I'm not going to lie I have I've got my 735 00:35:07,839 --> 00:35:13,200 cinnamon um air freshener on and I'm 736 00:35:10,839 --> 00:35:16,440 just feeling very festive it's just so 737 00:35:13,200 --> 00:35:18,680 cozy outside like it's cold it's sunny 738 00:35:16,440 --> 00:35:20,560 and the leaves are all falling off the 739 00:35:18,680 --> 00:35:21,640 trees and it's just a good vibe guys 740 00:35:20,560 --> 00:35:24,320 it's just a good vibe I'm not going to 741 00:35:21,640 --> 00:35:27,680 lie um but yeah I'm just about to go 742 00:35:24,320 --> 00:35:29,680 into the hairdresses I go to 743 00:35:27,680 --> 00:35:33,040 a guy called Callum by the way at a 744 00:35:29,680 --> 00:35:34,400 salon called but which is like Berry we 745 00:35:33,040 --> 00:35:37,760 um near Manchester if you guys are 746 00:35:34,400 --> 00:35:38,839 nearby then highly recommend coming but 747 00:35:37,760 --> 00:35:40,440 it's really good cuz they obviously do 748 00:35:38,839 --> 00:35:42,160 nails as well so I can get a pedicure 749 00:35:40,440 --> 00:35:43,920 like whilst I'm getting my hair done 750 00:35:42,160 --> 00:35:45,440 which is like super convenient I hate to 751 00:35:43,920 --> 00:35:47,280 admit to you guys but the last time I 752 00:35:45,440 --> 00:35:49,599 got a pedicure was the one that I got 753 00:35:47,280 --> 00:35:51,680 before LA but like how often do people 754 00:35:49,599 --> 00:35:53,480 actually get pedicures because it's 755 00:35:51,680 --> 00:35:56,079 obviously not as like often as you get 756 00:35:53,480 --> 00:35:57,359 your nails done like fingernails so it 757 00:35:56,079 --> 00:35:58,880 has been 758 00:35:57,359 --> 00:36:00,400 nearly two months like a month and a 759 00:35:58,880 --> 00:36:02,560 half so let me know how often you get 760 00:36:00,400 --> 00:36:04,000 your pedicures done I feel like toenails 761 00:36:02,560 --> 00:36:05,599 just like grow out a lot slower than 762 00:36:04,000 --> 00:36:07,079 fingernails too I'm just trying to 763 00:36:05,599 --> 00:36:08,040 justify the fact that I've left it like 764 00:36:07,079 --> 00:36:10,319 nearly two months without getting 765 00:36:08,040 --> 00:36:13,000 another pedicure which is pretty vile of 766 00:36:10,319 --> 00:36:14,520 me but you know what it is what it is 767 00:36:13,000 --> 00:36:18,720 how often do people see my 768 00:36:14,520 --> 00:36:20,680 toes never really so it's fine but yeah 769 00:36:18,720 --> 00:36:24,200 I'm going to go into the headdresses now 770 00:36:20,680 --> 00:36:24,200 and sort this mop 771 00:36:25,720 --> 00:36:28,720 out 772 00:36:29,400 --> 00:36:34,880 it okay guys my hair is done I'm feeling 773 00:36:32,640 --> 00:36:37,480 much better already I feel like it just 774 00:36:34,880 --> 00:36:39,079 looks so much fresher and nicer the lady 775 00:36:37,480 --> 00:36:40,720 that is doing my turn Nails isn't ready 776 00:36:39,079 --> 00:36:42,920 just yet I've got like 20 minutes to it 777 00:36:40,720 --> 00:36:45,200 so I'm going to just nip to a Starbucks 778 00:36:42,920 --> 00:36:47,040 and then come back but I think Starbucks 779 00:36:45,200 --> 00:36:48,920 has actually just started their like 780 00:36:47,040 --> 00:36:51,680 Christmas festive menu so I think I'll 781 00:36:48,920 --> 00:36:53,359 go try one of those drinks I have 782 00:36:51,680 --> 00:36:55,520 already had a coffee today so I don't 783 00:36:53,359 --> 00:36:57,160 know if I'll get a coffee I might just 784 00:36:55,520 --> 00:36:58,440 get a hot chocolate but but yeah I think 785 00:36:57,160 --> 00:37:00,359 I might also get something to eat as 786 00:36:58,440 --> 00:37:02,520 well because I'm getting hungry and it 787 00:37:00,359 --> 00:37:04,839 might be too late to have food by the 788 00:37:02,520 --> 00:37:06,599 time I get back home so I might just see 789 00:37:04,839 --> 00:37:09,839 what they have there hello hello it is 790 00:37:06,599 --> 00:37:11,160 Friday it is our last waited workout of 791 00:37:09,839 --> 00:37:13,119 the week and we're going to be training 792 00:37:11,160 --> 00:37:14,960 Paul this morning Paul is back and 793 00:37:13,119 --> 00:37:17,480 biceps if you didn't know that already 794 00:37:14,960 --> 00:37:20,119 and yeah going to be heading in now it's 795 00:37:17,480 --> 00:37:21,440 half 8 guys I've woken up at half 6 796 00:37:20,119 --> 00:37:23,359 nearly every day this morning except 797 00:37:21,440 --> 00:37:24,640 yesterday which was my rest day and I 798 00:37:23,359 --> 00:37:26,720 just feel so much better for it it feels 799 00:37:24,640 --> 00:37:28,480 so much more productive um but yeah 800 00:37:26,720 --> 00:37:30,839 having my session this morning and then 801 00:37:28,480 --> 00:37:32,680 afterwards I am meeting with my 802 00:37:30,839 --> 00:37:34,480 videographer who is also a really good 803 00:37:32,680 --> 00:37:36,319 friend of mine and we are going to be 804 00:37:34,480 --> 00:37:38,040 shoo in just some content for Black 805 00:37:36,319 --> 00:37:39,960 Friday for me I just want to get some 806 00:37:38,040 --> 00:37:42,160 like cool shots that would kind of be 807 00:37:39,960 --> 00:37:44,040 impossible to get on my own basically so 808 00:37:42,160 --> 00:37:46,079 yeah he's helping me out after I finish 809 00:37:44,040 --> 00:37:47,640 my session I will also leave um his 810 00:37:46,079 --> 00:37:50,200 Instagram on the screen by the way their 811 00:37:47,640 --> 00:37:51,800 business Instagram they are so so good 812 00:37:50,200 --> 00:37:53,720 at what they do at their job so if you 813 00:37:51,800 --> 00:37:55,040 are looking for like a videographer 814 00:37:53,720 --> 00:37:56,640 photographer if you are in like the 815 00:37:55,040 --> 00:37:59,160 Manchester area or even if you're not 816 00:37:56,640 --> 00:38:00,599 not they will travel to you um but yeah 817 00:37:59,160 --> 00:38:02,800 if you are wanting someone that's just 818 00:38:00,599 --> 00:38:04,079 really good and really professional then 819 00:38:02,800 --> 00:38:05,319 highly recommend them I'll put their 820 00:38:04,079 --> 00:38:06,839 Instagram on the screen I've been 821 00:38:05,319 --> 00:38:08,240 working with them for a long time and 822 00:38:06,839 --> 00:38:10,680 been friends with them for a long time 823 00:38:08,240 --> 00:38:12,560 as well so but yeah it is Friday morning 824 00:38:10,680 --> 00:38:15,079 as I said I did say earlier on in this 825 00:38:12,560 --> 00:38:17,400 video that this today would be like my 826 00:38:15,079 --> 00:38:19,319 cardio and core day but I just got mixed 827 00:38:17,400 --> 00:38:22,079 up it's not actually today it's tomorrow 828 00:38:19,319 --> 00:38:24,280 so today Friday and it's my last like 829 00:38:22,079 --> 00:38:27,200 waited workout of the week and then 830 00:38:24,280 --> 00:38:30,839 tomorrow I will come and do my stair 831 00:38:27,200 --> 00:38:33,240 master and car which I have not done in 832 00:38:30,839 --> 00:38:34,400 I honestly guys probably about a year 833 00:38:33,240 --> 00:38:36,560 I've not been on the stair master in 834 00:38:34,400 --> 00:38:38,440 about a year I've not done an ab workout 835 00:38:36,560 --> 00:38:40,599 in about a year I'm not proud to say it 836 00:38:38,440 --> 00:38:42,440 don't be like me but yeah I'm really 837 00:38:40,599 --> 00:38:44,119 excited to start incorporating that back 838 00:38:42,440 --> 00:38:46,319 into my split again and I'm excited to 839 00:38:44,119 --> 00:38:47,960 show you guys what I have planned for it 840 00:38:46,319 --> 00:38:49,520 but for now let's head into the gym and 841 00:38:47,960 --> 00:38:52,560 train pull all right guys we're going to 842 00:38:49,520 --> 00:38:54,560 be starting off with a warmup as always 843 00:38:52,560 --> 00:38:56,640 and I love to do abanded warm-up on my 844 00:38:54,560 --> 00:38:58,480 upper body days you guys will have seen 845 00:38:56,640 --> 00:38:59,640 what I did on my push day the other day 846 00:38:58,480 --> 00:39:02,280 but it's literally basically the same 847 00:38:59,640 --> 00:39:04,480 thing and it lasts around 5 to 10 848 00:39:02,280 --> 00:39:06,480 minutes and but the first exercise I'm 849 00:39:04,480 --> 00:39:08,400 going to be doing is assisted Pull-Ups 850 00:39:06,480 --> 00:39:11,760 so I'm going to be using this band I 851 00:39:08,400 --> 00:39:13,280 might do a set unassisted um just cuz 852 00:39:11,760 --> 00:39:15,640 I've not done them in a while and I want 853 00:39:13,280 --> 00:39:18,079 to build them back up again so obviously 854 00:39:15,640 --> 00:39:20,480 I need to start doing them unassisted as 855 00:39:18,079 --> 00:39:20,480 well as 856 00:39:25,440 --> 00:39:28,440 assisted 857 00:39:31,350 --> 00:39:34,510 [Music] 858 00:39:41,079 --> 00:39:46,040 okay guys going to go into my first set 859 00:39:44,319 --> 00:39:47,560 sorry if you can't see me it's awkward 860 00:39:46,040 --> 00:39:49,640 to get an angle here cuz I'm going up 861 00:39:47,560 --> 00:39:51,760 and down but I'm going to just try and 862 00:39:49,640 --> 00:39:54,760 do as many as possible I think I'm just 863 00:39:51,760 --> 00:39:58,400 going to do three sets of arm wrap so 864 00:39:54,760 --> 00:39:58,400 that is as many reps as possible 865 00:39:59,630 --> 00:40:02,789 [Music] 866 00:40:08,670 --> 00:40:12,070 [Music] 867 00:40:22,839 --> 00:40:30,040 okay I did 10 didn't feel didn't feel 868 00:40:26,880 --> 00:40:33,880 bad okay last set and I'm going to aim 869 00:40:30,040 --> 00:40:36,200 for 10 um but I don't know if I will get 870 00:40:33,880 --> 00:40:36,200 to the 871 00:40:36,570 --> 00:40:39,699 [Music] 872 00:40:41,390 --> 00:40:54,520 [Applause] 873 00:40:51,079 --> 00:40:57,319 10 okay I got eight reps um and now 874 00:40:54,520 --> 00:41:00,079 we're going to move on to our po down 875 00:40:57,319 --> 00:41:01,240 movement okay guys next exercise is a 876 00:41:00,079 --> 00:41:03,720 lot pull down but it's a different 877 00:41:01,240 --> 00:41:05,200 variation it's a dandle lot pull down 878 00:41:03,720 --> 00:41:07,160 and I've just really been enjoying this 879 00:41:05,200 --> 00:41:11,200 movement and I'm going to go 880 00:41:07,160 --> 00:41:11,200 for I think 10 881 00:41:25,240 --> 00:41:28,240 reps 882 00:41:34,150 --> 00:41:37,999 [Applause] 883 00:41:41,280 --> 00:41:46,960 I got 10 and I'm going to do two more 884 00:41:43,839 --> 00:41:49,359 sets of this okay we've now got a row 885 00:41:46,960 --> 00:41:52,079 movement and this is like a incline 886 00:41:49,359 --> 00:41:54,880 machine row and I'm going to aim for 10 887 00:41:52,079 --> 00:41:54,880 Reps for three 888 00:41:55,240 --> 00:42:00,960 sets she she she go 889 00:42:07,050 --> 00:42:10,229 [Music] 890 00:42:25,160 --> 00:42:28,160 tomorrow 891 00:42:55,160 --> 00:42:59,119 get 892 00:42:57,000 --> 00:43:02,240 all right finishing off with biceps and 893 00:42:59,119 --> 00:43:04,359 I just do one super set which is eight 894 00:43:02,240 --> 00:43:08,000 normal bicep curls straight into eight 895 00:43:04,359 --> 00:43:10,359 hammer curls for two sets and it is 896 00:43:08,000 --> 00:43:11,760 painful as fuk you want to grab light 897 00:43:10,359 --> 00:43:14,319 weights for this as well by the way 898 00:43:11,760 --> 00:43:14,319 prepare to be 899 00:43:18,410 --> 00:43:21,480 [Music] 900 00:43:25,079 --> 00:43:28,079 humbled 901 00:43:48,800 --> 00:43:54,280 okay guys that is back and bicep session 902 00:43:51,240 --> 00:43:55,440 done and got my content filmed with Joe 903 00:43:54,280 --> 00:43:56,960 I'm really happy with the content that 904 00:43:55,440 --> 00:44:00,040 we filmed by the way guys you'll see it 905 00:43:56,960 --> 00:44:01,760 on my Instagram soon I think it's only 906 00:44:00,040 --> 00:44:03,839 just for real and some pictures but I'm 907 00:44:01,760 --> 00:44:06,160 really happy with the content um that we 908 00:44:03,839 --> 00:44:08,160 got there's just sometimes some content 909 00:44:06,160 --> 00:44:10,520 that you just can't get on your own and 910 00:44:08,160 --> 00:44:13,280 I would trust him with my life with 911 00:44:10,520 --> 00:44:15,040 filming he just knows the vibe but yeah 912 00:44:13,280 --> 00:44:17,160 I'm on my way home now I'm really hungry 913 00:44:15,040 --> 00:44:19,839 I got to the gym at halfast 8 this 914 00:44:17,160 --> 00:44:21,640 morning and it's now 12:00 p.m. that is 915 00:44:19,839 --> 00:44:23,559 actually criminal I'm absolutely 916 00:44:21,640 --> 00:44:24,680 starving so I'm going to go home and 917 00:44:23,559 --> 00:44:26,440 have a snack and then I'm going to have 918 00:44:24,680 --> 00:44:28,760 my dinner and then I've got a lot of 919 00:44:26,440 --> 00:44:31,079 work to do today so yeah I will see you 920 00:44:28,760 --> 00:44:33,920 guys in the morning for our cardio and 921 00:44:31,079 --> 00:44:36,280 call session hello happy Saturday today 922 00:44:33,920 --> 00:44:38,079 is our cardio and core day I've gone 923 00:44:36,280 --> 00:44:39,640 absolutely no makeup to the gym today I 924 00:44:38,079 --> 00:44:41,119 feel like because I'm doing stair master 925 00:44:39,640 --> 00:44:42,960 I know that I'm going to sweat and I 926 00:44:41,119 --> 00:44:45,160 know that I will just so regret if I put 927 00:44:42,960 --> 00:44:47,400 any makeup on so we've gone bare face 928 00:44:45,160 --> 00:44:49,240 today to the gym I've got some um spot 929 00:44:47,400 --> 00:44:51,599 stickers on my skin because on this side 930 00:44:49,240 --> 00:44:53,319 of my face my skin has just decided to 931 00:44:51,599 --> 00:44:54,960 break out which is just not a Vibe but 932 00:44:53,319 --> 00:44:57,520 it is what it is but yeah this is the 933 00:44:54,960 --> 00:44:59,240 last workout of the week tomorrow Sunday 934 00:44:57,520 --> 00:45:01,359 will be my second rest day of the week 935 00:44:59,240 --> 00:45:02,599 so I'm currently training 5 days a week 936 00:45:01,359 --> 00:45:05,200 and yeah I'm excited to take you guys 937 00:45:02,599 --> 00:45:06,839 Along on this cardio and C day this is 938 00:45:05,200 --> 00:45:08,480 like obviously as I've said very new to 939 00:45:06,839 --> 00:45:10,920 me as well this is the first week that 940 00:45:08,480 --> 00:45:12,240 I'm implementing this day into my split 941 00:45:10,920 --> 00:45:14,480 but I'm determined to kind of make this 942 00:45:12,240 --> 00:45:17,359 like a regular thing in my split every 943 00:45:14,480 --> 00:45:20,119 week um obviously weightlifting will 944 00:45:17,359 --> 00:45:21,520 always be my favorite kind of training 945 00:45:20,119 --> 00:45:23,880 like like it just holds a special place 946 00:45:21,520 --> 00:45:26,359 in my heart but I do also know that I 947 00:45:23,880 --> 00:45:28,480 need to work on my cardiovascular health 948 00:45:26,359 --> 00:45:30,440 and I just think doing it once or twice 949 00:45:28,480 --> 00:45:32,200 a week will not do me any harm it will 950 00:45:30,440 --> 00:45:34,040 actually do me really good so I'm 951 00:45:32,200 --> 00:45:36,240 excited to start implementing that into 952 00:45:34,040 --> 00:45:38,839 my routine and obviously as I've said 953 00:45:36,240 --> 00:45:40,079 the core workouts I'm excited to see how 954 00:45:38,839 --> 00:45:43,240 they might actually help me with my 955 00:45:40,079 --> 00:45:45,480 lifts as well but yeah enough chatting 956 00:45:43,240 --> 00:45:47,800 and let's get into the gym okay guys I 957 00:45:45,480 --> 00:45:49,400 am going to do 20 minutes on the stair 958 00:45:47,800 --> 00:45:51,319 master I think I feel like that might be 959 00:45:49,400 --> 00:45:52,880 wishful thinking but I'm going to try 960 00:45:51,319 --> 00:45:54,839 and do 20 minutes I'm not really sure 961 00:45:52,880 --> 00:45:56,240 what level I'm going to do but I will 962 00:45:54,839 --> 00:45:57,720 put everything on the screen and 963 00:45:56,240 --> 00:45:59,319 everything like that so that you guys 964 00:45:57,720 --> 00:46:01,200 know exactly what I'm doing a little bit 965 00:45:59,319 --> 00:46:02,559 nervous I don't really know how I'm 966 00:46:01,200 --> 00:46:04,200 going to feel on this I think I'll be 967 00:46:02,559 --> 00:46:06,680 absolutely fine um but I think I'm 968 00:46:04,200 --> 00:46:08,720 underestimating how out of breath I'm 969 00:46:06,680 --> 00:46:10,359 going to get with it but we'll see it's 970 00:46:08,720 --> 00:46:12,240 all a learning curve and I know that as 971 00:46:10,359 --> 00:46:13,680 soon as I start implementing this into 972 00:46:12,240 --> 00:46:16,200 my routine every single week it's only 973 00:46:13,680 --> 00:46:17,920 going to get easier and easier um but I 974 00:46:16,200 --> 00:46:20,160 will keep you guys updated with how I 975 00:46:17,920 --> 00:46:23,040 got on with this I'm also going to have 976 00:46:20,160 --> 00:46:24,440 my oxy shred in Juicy watermelon and 977 00:46:23,040 --> 00:46:26,319 I've actually not tried this flavor yet 978 00:46:24,440 --> 00:46:28,839 it's literally a fresh tub but I just 979 00:46:26,319 --> 00:46:31,040 opened the packaging this morning um so 980 00:46:28,839 --> 00:46:32,480 I'm excited to try this and I will let 981 00:46:31,040 --> 00:46:34,720 you guys know how I get on with this 982 00:46:32,480 --> 00:46:36,960 this is also going to be in the sale the 983 00:46:34,720 --> 00:46:38,319 Black Friday sale it's in like bundles 984 00:46:36,960 --> 00:46:40,559 and stuff so if you want to get up to 985 00:46:38,319 --> 00:46:42,040 70% off said it loads of times in this 986 00:46:40,559 --> 00:46:45,160 video but if you want to get up to 70% 987 00:46:42,040 --> 00:46:45,160 off you can use my code 988 00:46:52,400 --> 00:46:58,800 Mia okay guys I'm on level five and I'm 989 00:46:56,559 --> 00:47:00,400 gonna just try and do 20 minutes I'm 990 00:46:58,800 --> 00:47:02,720 gonna put some YouTube on or something 991 00:47:00,400 --> 00:47:05,880 but yeah level five so we're going 992 00:47:02,720 --> 00:47:09,200 pretty slow as you can tell um but I've 993 00:47:05,880 --> 00:47:11,079 got my oxy shred in Juicy watermelon um 994 00:47:09,200 --> 00:47:13,400 and I'm just going to sip on this 995 00:47:11,079 --> 00:47:15,640 probably watch some sop inance yeah not 996 00:47:13,400 --> 00:47:15,640 going to 997 00:47:22,090 --> 00:47:27,720 [Music] 998 00:47:24,720 --> 00:47:27,720 lie 999 00:47:37,320 --> 00:47:40,489 [Music] 1000 00:47:51,200 --> 00:47:56,680 sorry for the awful angle but I just 1001 00:47:54,119 --> 00:47:59,640 wanted to update you on how I'm getting 1002 00:47:56,680 --> 00:48:02,280 on so I'm just over 15 minutes in I'm 1003 00:47:59,640 --> 00:48:05,680 actually nearly 20 minutes in now and I 1004 00:48:02,280 --> 00:48:07,960 feel fine so I'm going to leave it on 1005 00:48:05,680 --> 00:48:09,559 what it's on it's on level five um and 1006 00:48:07,960 --> 00:48:12,040 I'm just going to do 30 minutes instead 1007 00:48:09,559 --> 00:48:13,800 of the 20 minutes that I was going to do 1008 00:48:12,040 --> 00:48:16,359 obviously I don't really do stair master 1009 00:48:13,800 --> 00:48:19,160 so like this was all very new to me and 1010 00:48:16,359 --> 00:48:21,160 I didn't know how long I would be able 1011 00:48:19,160 --> 00:48:23,200 to do like what level for and everything 1012 00:48:21,160 --> 00:48:25,920 like that so this is just kind of like 1013 00:48:23,200 --> 00:48:27,760 to gauge what I'll be able to do really 1014 00:48:25,920 --> 00:48:31,040 um and yeah I'm goingon to do the 30 1015 00:48:27,760 --> 00:48:34,520 minutes because I want to be absolutely 1016 00:48:31,040 --> 00:48:37,119 [ __ ] and but I'm feeling okay now so 1017 00:48:34,520 --> 00:48:39,800 yeah I will update you guys once I have 1018 00:48:37,119 --> 00:48:43,240 finished the whole 30 minutes okay guys 1019 00:48:39,800 --> 00:48:46,400 I'm done I did 30 minutes I did 30 1020 00:48:43,240 --> 00:48:49,359 minutes I did 1550 minutes on level five 1021 00:48:46,400 --> 00:48:51,640 and then 15 minutes on level six and 1022 00:48:49,359 --> 00:48:54,079 that was surprisingly good like I feel 1023 00:48:51,640 --> 00:48:56,319 good and I'm sweating a little bit I 1024 00:48:54,079 --> 00:48:57,880 feel like cuz it's cold in this gym I'm 1025 00:48:56,319 --> 00:49:00,480 never going to sweat like massive 1026 00:48:57,880 --> 00:49:02,400 amounts but I feel really good after it 1027 00:49:00,480 --> 00:49:04,079 um and then next week we'll see how I 1028 00:49:02,400 --> 00:49:07,040 feel but now I kind of like know where 1029 00:49:04,079 --> 00:49:09,400 to start and I know like what to kind of 1030 00:49:07,040 --> 00:49:13,839 increase the level to depending on 1031 00:49:09,400 --> 00:49:15,040 how long I want to do it for but yeah 1032 00:49:13,839 --> 00:49:16,799 I'm happy with that I'm going to go on 1033 00:49:15,040 --> 00:49:19,319 to the car circuit now so I will take 1034 00:49:16,799 --> 00:49:22,040 you guys Along on that of course for the 1035 00:49:19,319 --> 00:49:24,559 car circuit I'm going to do 30 seconds 1036 00:49:22,040 --> 00:49:26,520 on for each exercise and have no breaks 1037 00:49:24,559 --> 00:49:28,280 between each exercise exercise and I'm 1038 00:49:26,520 --> 00:49:30,079 going to do four exercises and then once 1039 00:49:28,280 --> 00:49:32,760 I've done one circuit I'll have a one 1040 00:49:30,079 --> 00:49:35,319 minute rest between each circuit and 1041 00:49:32,760 --> 00:49:37,000 then do the circuit three times I'm just 1042 00:49:35,319 --> 00:49:38,480 going to hold my microphone just because 1043 00:49:37,000 --> 00:49:40,240 I think it's going to get lost in my 1044 00:49:38,480 --> 00:49:42,440 chin but the first exercise I'm going to 1045 00:49:40,240 --> 00:49:46,559 be doing is crunches so we're going to 1046 00:49:42,440 --> 00:49:47,480 go up like this and down up and down 1047 00:49:46,559 --> 00:49:49,599 okay that's going to be the first 1048 00:49:47,480 --> 00:49:52,440 exercise you don't need to Crunch all 1049 00:49:49,599 --> 00:49:55,319 the way up just kind of like partial 1050 00:49:52,440 --> 00:49:57,280 crunches like this for 30 seconds and 1051 00:49:55,319 --> 00:49:58,319 then we're going to do like bicycles I 1052 00:49:57,280 --> 00:50:00,920 think that's what you call them and 1053 00:49:58,319 --> 00:50:03,960 we're going to go hand to knee like that 1054 00:50:00,920 --> 00:50:06,400 opposite hand to knee like this and then 1055 00:50:03,960 --> 00:50:09,880 we're going to do opposite arm to leg 1056 00:50:06,400 --> 00:50:11,400 razors like this and then lastly we're 1057 00:50:09,880 --> 00:50:14,520 going to do mountain climbers we're 1058 00:50:11,400 --> 00:50:16,960 going to do slower ones like this one up 1059 00:50:14,520 --> 00:50:18,799 like this we're not going to do these 1060 00:50:16,960 --> 00:50:22,400 ones we're going to do slower ones like 1061 00:50:18,799 --> 00:50:23,799 this one two three okay I will do the 1062 00:50:22,400 --> 00:50:27,680 whole thing now so you guys can watch it 1063 00:50:23,799 --> 00:50:27,680 anyway but I hope I explained that not 1064 00:50:54,440 --> 00:50:57,440 well 1065 00:51:12,010 --> 00:51:15,569 [Applause] 1066 00:51:25,079 --> 00:51:27,359 f 1067 00:51:28,090 --> 00:51:33,040 [Applause] 1068 00:51:30,520 --> 00:51:35,520 okay circuit is done we're going to have 1069 00:51:33,040 --> 00:51:37,240 a one minute rest before we do that all 1070 00:51:35,520 --> 00:51:39,520 again all right guys that is this week's 1071 00:51:37,240 --> 00:51:41,720 full week of workouts all done this 1072 00:51:39,520 --> 00:51:43,480 video is finally ended I'm sure this 1073 00:51:41,720 --> 00:51:46,160 video felt like it was lasting a 1074 00:51:43,480 --> 00:51:47,720 lifetime because it is it's very long I 1075 00:51:46,160 --> 00:51:49,400 was editing it the other day and it's 1076 00:51:47,720 --> 00:51:52,079 already about 45 minutes and I've not 1077 00:51:49,400 --> 00:51:53,839 included this workout yet but even still 1078 00:51:52,079 --> 00:51:55,839 I hope you guys enjoyed please let me 1079 00:51:53,839 --> 00:51:58,160 know if you want to see these more often 1080 00:51:55,839 --> 00:51:59,960 and I'd be happy to make more for you 1081 00:51:58,160 --> 00:52:01,280 but this is what my current split is 1082 00:51:59,960 --> 00:52:03,119 going to be looking like for the next 1083 00:52:01,280 --> 00:52:04,440 few months especially while I'm bulking 1084 00:52:03,119 --> 00:52:06,599 so there's not really going to be any 1085 00:52:04,440 --> 00:52:08,839 changes to it if you are wondering that 1086 00:52:06,599 --> 00:52:11,880 but yeah I really hope you guys enjoyed 1087 00:52:08,839 --> 00:52:13,640 this video it took me so so long to edit 1088 00:52:11,880 --> 00:52:15,799 I just encountered some technical 1089 00:52:13,640 --> 00:52:17,480 difficulties with like the mic up and 1090 00:52:15,799 --> 00:52:19,319 stuff and it's like a completely 1091 00:52:17,480 --> 00:52:20,599 different like video that I've ever 1092 00:52:19,319 --> 00:52:22,599 really done I've never really done like 1093 00:52:20,599 --> 00:52:24,720 miked up on YouTube especially for like 1094 00:52:22,599 --> 00:52:26,280 the whole week um so it has taken me a 1095 00:52:24,720 --> 00:52:27,720 really long time so please do let me 1096 00:52:26,280 --> 00:52:29,599 know if you liked the video and if you 1097 00:52:27,720 --> 00:52:31,280 want me to do more videos that are 1098 00:52:29,599 --> 00:52:32,839 similar to this but yeah I hope you're 1099 00:52:31,280 --> 00:52:34,839 all having a great Sunday wherever you 1100 00:52:32,839 --> 00:52:36,240 are whatever you're doing please let me 1101 00:52:34,839 --> 00:52:38,880 know what kind of videos you want to see 1102 00:52:36,240 --> 00:52:42,440 from me in the future and yeah I'll see 1103 00:52:38,880 --> 00:52:42,440 you guys in next week's video 1104 00:52:43,190 --> 00:52:48,319 [Music] 1105 00:52:45,319 --> 00:52:48,319 bye