 What's up guys? Jake here. Friday, 21st of August. Funnily enough, that's actually my cousin's birthday. God, I'm slack. That's what you get from moving away from your whole family when you're 19 and they don't care about my birthday so fuck it. It's always good to see cousins and aunties and uncles and grandparents and all that and actually funnily enough, I'm going back to New Zealand in two weeks time for my dad's 60th birthday, which I can't wait for because he's a crazy cunt and he's going to put on a wicked party. And so yeah, that will be coming in the next two weeks but for now, we're on comp prep of course. Welcome to the fifth, I think, episode of in the day in the life of Jacob McDonald and thanks for joining me. So today is Friday I've got the day off work and I'm going to go first of all to the gym as always, fasted, got a cup of coffee this morning no pre-workout because I actually don't have any. So after I finish my work out I'm going to hit some shoulders not sure what heads of the dealt I'll be hitting possibly front, possibly side, possibly rear who knows. We'll see how I feel but I'll definitely be starting off with front dumbbell raises sorry front dealt targeting dumbbell raises what the fuck wrong with me, I'm half asleep man actually this gym has one of the best seated shoulder press machines that I've ever used like it's really nice and smooth and yeah it just feels really nice like the angles from my shoulder width, yeah it's good so I'll be using that first and I'll show you that but after the workout I'll be buying some more of my ready-made corn nutrition meals which I have to give credit to keeping me on track man, those things are amazing, they taste fucking good and pretty much every meal is about 50 calories with at least 50 grams of protein in it so you can't go wrong with that I just try and stay away from the ones with high fat because just to keep the overall calories down most of my fats I'm actually getting from peanut butter on rice cakes as a snack and yeah they're still tasting pretty good and cinnamon and a little bit of shredded coconut on top and it's fucking nice man yeah I don't know what else I'll see you guys in the gym and then afterwards when I got my sups that'll be us and then it'll be going home or something else so enjoy the workout you're gonna go smash it, just arrived here just finishing my coffee I can feel it hitting my heart rate's going up so let's go and fucking smash this shit oh what is up everybody, welcome back we're back with another shoulder workout in the gym with Jake from Jake Does Fitness and we're starting off with some shoulder warm ups, this is absolute priority of mine on every single shoulder workout you know I'd recommend it to everyone, they're rotator cuff warm ups you want to go really really light and only do enough reps so it's like a slight burn, it's not like a working set and especially with these ones coming from the top, coming down you really want to have a nice and solid joint shoulder joint and you know rotate it, that's why they're called rotator cuff movements, as you can see how I'm doing I see guys with like 7.5kg or 10kg dumbbells trying to do that movement, I'm like what the hell man they're just about to snap their fucking shoulder up, so then after that I go straight into a nice light first set of the seated shoulder press, now this shoulder press is the one that I was talking about before, I think the main reason why it's just really nice is the smooth cables for a start and also the width of the handles, the one at any time is kind of, it's a lot more narrow and like when I use it my elbows have to be at a really like unnatural sort of angle, so this one I much prefer and this is a second warm up set, I think about 15 reps and then we go into a working set and I switch up the seating arrangements at times, so this one I was feeling obviously good when I was facing it, so the first set was done with 70kgs, rep it out nice and slow and I want to make a point of I'd really like to show you my sets the whole set because and not speed it up at the end because all of my reps, every single one down to the last one is exactly the same tempo, so those first three reps that you see of every set every rep after that is exactly the same tempo and I just wanted to make a note of that so yeah, I was screwed after the first exercise but then second exercise we did another pressing movement, military press and today I was actually feeling it better behind the neck and it's funny because you know heaps of times I've told people it's bad to do that because it snaps your shit up and even when I see people doing behind the neck press I'm like fuck man that looks bad but I don't know today it was like felt really solid and yeah so I just, most of my sets on the military press were behind the neck and I think this was one of my last ones I was pretty gassed by this point using 50kgs and getting like six reps so called it a day on the pressing movements after this one and went straight on to some isolation exercises first of all being some rear doubt flies on the pec deck and I'll mix up my rear doubt workouts between cables like Jay Cutler does like on this pec deck here I'll use dumbbells all sorts of stuff but today I used the pec deck I did about four or five sets so this was just one one working set which was actually a drop set as well and then after this I went on to some side lateral work with some dumbbells, some cables and I finished it off with a monster drop set which you're about to see triple drop set this was the last set and if I ever become a personal trainer this is exactly how I'm going to train my clients if they want good, dealt, progress so here we go race all of these broken dreams and flight we got some gains bruh see this one for example I mean I won't tell you that one it's got probably a few too many fats in it but this one beefing up balsamic beef cracks black pepper with a creamy sweet potato mash 60g of protein 10g of carbs 5g of fat and it's delicious this one here lean kangaroo sausages red wine stew caramelised onion with sweet potato mash 46g of protein 18g of carbs 2g of fat it's fucking awesome and then of course we've also got a bag of quest bars 20 of those no sorry 12 of those and he gave me a free pre-workout this one I don't know if you guys have seen it but apparently it's been taken off the shelves because it's got some, I don't know some ingredients probably got umpsite tray or some shit in it but yeah as long as I can use it I'm a pre-workout junkie alright so shoulders are done don't know if you saw but yeah feeling really good feeling pumped feeling wide and we're about to head off back home put these meals in the freezer so I'll see you there what's up everyone Friday afternoon here in Alice Springs beautiful day I thought why not sign off with some faster cardio just down the street it's not really fasted I trained earlier as you saw wimps and had one meal and now I'm feeling pretty hungry again so it's really weird like I'll only be able to get the motivation to do cardio if I'm feeling like I'm fasted you know what I mean like if first thing in the morning I've got motivation boom to go and do cardio if I've been eating like all throughout the day had my training session blah blah blah I've gone home after work and I just can't find the motivation man because I'm a firm believer that faster cardio is more effective if only slightly it is more effective if I'm going to go this way so you can see me so you know today is actually out of the ordinary I don't really do afternoon cardio sessions but here we are doing this we're getting it apologies I have to use my phone my GoPro is flat how's that hey you spend all this money on a freaking camera and you're not even going to use it for your V-logs that's pretty dumb isn't it either way got some decisions to make if you haven't yet please go and check out my latest physique update vid which was the previous video to this one no sorry two previous videos I think and I've got some decisions to make tomorrow's six weeks out fuck no actually six weeks or five weeks either way I've got some decisions to make it's either going to be iNBA NT physique titles on the 27th of September or it's going to be the WBFF Worlds on the Gold Coast on the 18th of October which is exactly three weeks after so I'm really not leaning either way the thing that is sort of swaying me towards WBFF is just the size, the sheer size of the show and the sheer size of the show the exposure that you get, the outfits that you wear I mean just as an event the whole thing is just on another scale and you pay for it 400 bucks to enter or some shit so it better be fucking worth it but I mean I'm swaying that way I couldn't tell you for sure, finance wise doing the iNBA one in Darwin in the Northern Territory which is kind of local would be a lot cheaper but if I'm only going to do this once man I want to go all out so I don't know what else can I say I really know man, all I can say is we're getting it slowly but surely, I'm definitely tightening up but man I'm pretty sure I'm the leanest I've ever been so sailing uncharted territory now which is really awesome waking up in the morning and actually seeing results man is amazing and the only reason why I wasn't for so many months before is just because I wasn't accountable, wasn't accountable to my diet wasn't accountable to anything I was fucking doing, I just thought if I trained hard and fasted in the mornings I'd lose weight, well no that's not how it fucking works either way I'm going to leave you here now intermittent fasting does work calorie expenditure is less than your intake sorry there's more than your intake and mine wasn't so I was at a plato for a good few months and we're finally broken through thanks for joining me guys, subscribe if you haven't I'm just an average guy with above average ambitions trying to make something of this one short life we have to live boom, see you later