 Just about to go to work. It is good Friday today, so I'm earning a lot of money. I was gonna call in sick again, but I was like, nah, there's no way I can miss out on two and a half times. So just about to head off to work. Two tins of tuna, one scoop of protein powder and some cinnamon, which I will mix some cottage cheese with later on. So I'm not taking too much today. I want to fast at least the first four hours, and the shift today is only eight hours, so that's all good. This will get me through to the end of the day. Two cans of Pepsi, Pepsi Max, and that's it. Don't want to forget you on the fucking roof. So it was a big leg session yesterday. Went to Anytime Fitness, hadn't trained there for a good few days actually, but it was nice. It was good to use a few different machines. I always enjoy Leg Day at Anytime Fitness. The Life Fitness machines that I use are all pretty well suited to my frame, whereas a few other machines in different gyms that I go to are just too small, or the angles just don't work for me, so it was good. My compound movement was leg press. I did probably about eight or nine sets. Moving up in weights, I did about three warm-up sets, then hit my first working set on the fourth set at, what did I have? I had 120 kgs on each side, so four sets of 12 to 15 nice and deep reps. And then the last set was a drop set, which I normally do. So after that, we went over to a superset with seated leg extension and walking barbell lunges up and down the little area that I've got there. That's one thing that I don't like about Anytime Fitness, is that the area to do walking lunges and to do cardio and things like that is tiny, so that's a bit of a bugger. But anyways, before I do anything else, I've stopped here on the way to work. It's early. I didn't get much sleep. I'm fucking tired and I need an energy drink, so let's do that. As I was saying with the leg workout, superset between leg extensions and walking barbell lunges, which really killed me. I did about four sets of those reps to failure, basically, but still relatively heavy, so I used 68 kgs on the leg extension, did 20 reps, and then, no, sorry, 15 reps. Good one, though, and then went over to the dumbbell. Fuck, why do I keep calling it dumbbell? Barbell. And got the 30 kg barbell and did sets of 20 to 25 walking lunges. After that, I was going to do some hamstrings, but you may know that I don't particularly enjoy training hamstrings, and training's all about enjoyment, really, isn't it? So while training, being consistent with your training is going to come down to you enjoying it, is what I'm trying to say. So I didn't train hamstrings. I went over and did some squats. I only had 60 kgs on the bar, and I was failing on sets of 10 to 12, which shows that my legs were fucked. So it was a good leg workout. The feeling pretty tender today. I don't tend to get sore straight away. If I'm feeling weak and feeling doms in my legs that night, or the first thing the next morning, I know that I've gone extremely hard, which I clearly haven't gone extremely, but definitely a good leg workout. Glad I got it in. So today, it seems like I'm taking a work. I'm just going to snack on that from about 12 o'clock onwards. It's nearly eight now, and I'm actually probably going to be late, so I better put the camera down and boost it. But I hope everyone's having a good day. Enjoy Easter, everybody. Enjoy your Easter eggs. Who knows, I might get some later. Probably not, but it could be a good pre-workout meal. See you in the next one. What is up, everybody? As you can probably tell, I'm half asleep. But it's a good thing. Thank God, thank God my client's actually been pretty good today. So my little strategy has been, I chucked on a movie, put them in front of it, and then just as the movie's about to stop, just as the movie's about to finish, I'll distract them, tell them to go and get a cup of tea. He goes and gets that. I press restart on the DVD player. He comes back, sits down, starts watching it again. So I've just done that three times in a row with the movie Rush Hour. And thank fuck it works because I was so tired this morning. So I've just had three hours of chilling out, playing down with my client. He's having lunch now. I'm just having a little break. But as you can see, it is literally a cloudless sky today. And it's actually, it hasn't been like this for quite a while to be honest. There's always some sort of cloud in the sky, but not today. It's beautiful, it's a lovely day, and I've got two more hours of work. I can go home and concentrate on shit that I want to do. So anyways, I shouldn't really be complaining. Today is Easter Friday, public holiday. I get paid for fuckloads and I've just got paid for sitting there watching a movie. So it's not too bad, is it? Not too bad when it goes well. I actually, I didn't do too well on the fasting idea. I got to work and there was chocolate. So I had probably about 200 calories worth of chocolate. And then I made myself a peanut butter sandwich, which was another 300 or 400 calories. I've just had two tins of tuna, which tasted fucking disgusting compared to the other food. I had to try, I had to have, well I got lime and cracked pepper tuna, which is the lowest in fat and lowest in carbs flavor that you can get. But God, after eating something like chocolate, it tastes fucking disgusting. But at least that's my protein basically. Before I do leave, I'll be making up the cottage cheese, protein powder and cinnamon. With a little bit of honey probably, so I'll smash that down as a pre-workout meal. And then go home, make pre-workout and then we go on to the gym. I'm actually going to buy some of these core nutrition ready-made meals that I had been having earlier on in the year. But for some reason, since starting this vlog, I haven't really had them. So I'm going to go back to Outback Gym and Fitness. I'm actually going to work out there as well. And then I'm going to buy 20 ready-made meals to have for the next week, week and a half, until I go to New Zealand. So that'll time me over. Each meal is usually about 50 grams of protein, 20, 30, 40 grams of carbs and fuck all fat. They always fit in my macros. They're always delicious. I recommend them to everyone. The only thing is that they cost $10 each. So, you know, if you don't have the money, then stick to the supermarket. If you do, I would recommend these. They're always under 500 calories each and they're a really good meal. So that's what I'm going to do after work. From now, I'll head back inside and catch up with my old mate watching rush hour and hopefully have a good rest of the day. So I'll see you guys soon. All right, we are out of work. Fuck yes. And I found out that I've got, not only do I have an afternoon shift tomorrow, which starts at 2.30, which means I can sleep in and stay up as late as I want. But on Sunday, I've got a night shift. So that will be from 9 at night till 9 in the morning. Actually, 9 till 7, I think. But either way, it means that I don't have to be woken up early the next two days, which is always a good feel, especially for me anyway. So yeah, just about home. My client was a fucking good cunt today. He was a breeze. And this is the client that's in the prison, the one that I don't like having. So yeah, I guess I was like the whisperer today, because I kept him happy without doing much, which is getting unheard of. But anyways, not sure what I'm going to train. I won't be staying home too long. I'll be fixing up a drink and then out the door again. So it's in a good mood right now. I didn't really stick to the diet that I ate that shit in the morning, but I'm still feeling relatively hungry right now, which is a feeling I'm getting used to again. I know I actually watched back one of my old vlogs, which was, I think, four days out from my old show, from my last show. So if you do go back and watch it, it's four days out, that's what it's called. But basically, I woke up that morning and I was talking to the camera and I said, you know, I'm sick and tired of feeling hungry all the time. And it reminds me of back then and actually how it was feeling. And it's quite cool that I made these vlogs, because otherwise, you know, I would have thought, oh no, it wasn't that bad. But really, it was fucking bad. So I'm feeling the pinch a little bit. But we are tightening up. Definitely. And that's always a good thing. So I'll talk to you guys soon. And actually, I was going to go buy some of those meals, but they need to go in the freezer and they're in a huge amount of room. Frozen fruit, chicken breasts, veggies, bread, fish. Yeah, yeah. Probably could make them fit, but I doubt it. I'm going to wait. I've actually got a lot of food. I've got enough food to last me, so I'm going to wait. I'm not going to get those meals. I'll probably get them next week. And then make sure I've got a few for me when I come back from holiday, which I can't wait for, man. Can't wait to go to New Zealand! So I've decided we're going to do a push workout. Shoulders and triceps. I'm not sure exactly what we're going to do. We're going to start off with a compound incline chest press movement. I'm not exactly sure whether it's going to be barbells, machine, unilateral press, dumbbells. I mean, there's so many options, but basically I know that it's going to be a compound movement. Six, seven, eight sets. After that, we're going on to a isolation chest movement, which will be some flyers. For bats, I'll do some... I'm not going to do any shoulder pressing. I'm going to do side raises and rear raises, or rear flyers, typing the side and the rear delt. And then after that, I'll do whatever I can with triceps. I might do some close grip push-ups. Super-set it with some push-downs. And then I'll do some sort of overhead movement. Super-set it with... You guys know, I never really know how I'm going to train or what I'm going to train. I train for hypertrophy, and my working sets are always going to be heavy, 10 to 15 reps. But as far as warming up and drop sets, warming down, things like that, completely changes it all the time. So anyways, one scoop of optimum nutrition, gold standard pre-workout. A good couple of weeks, so I'm paying for a membership I don't even fucking use, which is stupid because this is actually the best gym in town. My heart's going fast. I'm excited. I'm excited to work out. Good amount of pre-workout. So, I'm in a stand-by. So, just finished up chest and shoulders. No triceps today. I did an incline Smith Machine press. I'm going to do super-set it with cable flyers. So, I did seven sets, seven sets of 10 to 15 reps on both the incline Smith Machine press and the cable flyers. From there, I went over to some side lateral raises using the dumbbells. I did fucking countless amounts of sets of those, drop sets, super sets, whatever to fucking get an awesome pump in the side of the side delt. And then, just now, I've gone and done rear delt using a super-set between the pick-deck reverse fly and dumbbells. Bent over dumbbell rear delt flyers. I don't fucking know. I'm pretty tired, to be honest. But I will say that my hair cut's fucking clean, man. I love it. Feeling pretty swole. Shoulders and chest done. And I'll see you guys in the next one. Peace. Good workout. Fucking the sickest lighting in there. Gotta give it that. I really gotta train them more often, eh? Actually, the guy that owns it, Corey, he's my age. Me and him were chatting just casually last year and I was training there all the time about a possible sponsorship, but nothing really ever came of it. But I'm thinking about putting in, you know, making an actual offer, a proper offer, whereas before we were just talking about it, so, you know, if I said I'll promote his business on my Instagram and Facebook and YouTube so many times per month, and in return, he'll give me either a discount or three subs, and also I can have a code where if anyone that, you know, sees my advertisement on Instagram or YouTube or Facebook goes in and buys subs, they say my name, they get 10% off. But that also shows the owner of the gym that people are listening to me, and they are coming there on my recognition because I'm always recognizing this place. People ask me, where do I buy subs in town? What's the best subs? What does what? Where to get it? And I always say outback gym and fitness, so I reckon it could be a little bit of a partnership coming up. I'm home now. I thought, I think this light might give me a pretty accurate update on my physique so that's what we're going to do. A word goes so far as to say I am starving right now. Absolutely fucking revenues. We're overboard on the post-workout meal, but let's have a look, shall we? Post-workout gains. Two serves of, two serves of oats. We're going to have chicken. Actually, I can't fucking wait to have this. It's Thai style chicken breast fillets. Four serves, each serve 27 protein, no fat, and five carb. Fucking look at that. Look at that marinade, man. That's going to be delicious. So I'll cook up that. Use almond milk for the oats. Maybe a little bit of peanut butter. And I'll make up some BCAAs. And that, my friends, is post-workout meal 101. That's how we do it.