 All right, what is going on everybody excuse excuse the hair this morning. It's it's an absolute mess and Precisely the reason why I kept it short for so long, but it's nothing a little bit of water and a hair tie can't fix So I'll put my head up up this way so you can't see that but anyways guys this morning I've got a couple of hours free before I need to go to work, which is great. I'm gonna make the most of them I'm cooking up some protein The way I like to do it is I like to have protein on hand all the time like in the freezer in the fridge cooks protein sources with that be chicken fish steak Turkey or kangaroo all of those meat sources I use At the moment I'm cooking up chicken breast and kangaroo meat So I'm gonna cook up a kg of chicken and a kg of kangaroo and then keep it in the fridge And as far as protein amounts go that's probably about Probably about 450 grams of protein all up So that will definitely cover me for today tomorrow and probably a little bit of the next day So that's that's perfect Today is gonna be back day. I've just made my breakfast smoothie Which is right here and it's a fucking monster and we've got probably about two cups of milk A cup of oats. We've got one banana We've got a cup of frozen berries and we've got a scoop of protein powder as well as my creatine as well So I'm gonna get this down. I'm gonna cook this this chicken up in kangaroo And then we'll be off to the gym to train some back day here. I gotta say as per usual But just before I do head off guys, I'll show you the meat Which is now cooked so one kilogram of chicken breast one kilogram of lean kangaroo meat And that's gonna go in the fridge Right over there Alright guys, what is going on? It's Jacob here. We're down at any time fitness My preferred fitness facility at the moment and we're hitting a back workout now today's back workout went as per usual I actually did probably a little bit more volume than I'm used to I did four four exercises today We did a pull down movement. We did a rowing movement We did a seated row movement and then I did a pull through movement. So The first exercise today, I actually mixed it up. Usually I'll go over to something really heavy And compound like something that I have to bend over for so, you know things like a deadlift a bent over row Even a even a really heavy seated row, but today I decided to test my strength You know first exercise you're not fatigued whatsoever So I went over to a pull down and I tried to do PV so and I did I was quite happy with it I did 97 kgs for sets of 10 five sets of 10 This is the final set that you're seeing which is a double drop set. So we did 10 reps at What was it? 97 kg and I dropped it down to 67 and did another 10 like you just saw and then we dropped it down to 40 and did another 10 and You'll notice that As the weight went as the weight got lighter my grip went wider This is just this is for no other reason than to just mix it up and make sure I'm hitting every single muscle fiber in the back In this particular exercise and get the most out of the exercise before I move on Which is a key that I keep telling you guys So it was five working sets and that was the last set on that one Then I went over to a bent over row now I was using versus grips today I don't know if you guys know what versus grips are but they're basically a strap and a piece of rubber that you then Put over the bar and use it just like a strap I Went I use versus grips on the pull down movement and it was fine I went over to the bent over row and it actually felt like shit It was slipping out of my hands and that first set that you saw I only did three reps I had to drop it and I was feeling I was actually really pissed off because I had to go outside to my car I had to get my straps. I had to fuck around and you know It really put me in a bad way But then I got my straps came back in and busted out a good set of ten reps with a hundred kilo And you know, I was happy with that From here that was the first set. I think this might be the second or third set from another angle another ten reps at a hundred kilo You'll notice I I bend down. I am you know a taller guy so I Try and make sure that I keep my back as you know horizontal as possible It's definitely it's not going to be fully 90 degrees, but it's pretty damn close and I'm pretty happy to be honest So my form the way I do it. I sort of drop the bar. It goes slightly under my knees I'm keeping the tension on the lats the entire way down keeping that that Arch in the lower back, which is extremely important and And you know that as soon as the bar goes below my knees I pull it back up Keeping the tension on like I said the whole time and that's how I like to do it This is this is pretty heavy for me. You know, I haven't I hadn't done a hundred kilo bent over row for a couple of months and it went up All right, it went up pretty good. So this is the final set Once again a drop set. We did 10 reps at a hundred kilo This was the fifth working set 10 reps at hundred kilo dropped it down to 60 and just wrapped it out For as many reps as I could but at this point guys my lower back was actually getting a little bit inflamed a little bit sore so I Was quite happy that this exercise was over to be fair, but After after the bent over row So so yeah, I mean as I lighten the weight. I don't need to I can sort of Control it a lot better, which is you know, it's only natural obviously lighter weight You're gonna control it easier, but you know to progressively overload and get the most out of the movement I had to up that weight and at the moment guys a hundred kilo is definitely my my working set weight So following that went over to another rowing movement, which was a seated row now seated row I will use all sorts of attachments today I just chose a close grip because I'd already done a bent over row with it with a slightly wider grip If I hadn't have done a bent over row, I probably would have used a neutral grip similar to the close grip, but a Slightly wider. I like neutral grips to do things even on the lap pull down. Usually I'll grab the neutral grip bar Shoulder width, you know, I don't feel like the conventional lap pull down bar is actually the best I don't like my hands facing forward. I like them being on the sides like like this close grip attachment that you see But but yeah, it was another five working sets as per this is probably One of the middle working sets. I don't think I did a drop set on this exercise actually So it was five working sets. I had to drop the weight because I've already done two exercises You know to put it into perspective if I go into the gym and just start smashing seated rows I'll be able to do them at 97 kilo Today because I've done the two exercises beforehand. I had to drop it down to 77 Now that is a bit of an ego check, but it's what you got to do And if I was if I was gonna try and pull 97 kgs It just it wouldn't have happened and my form would have been completely out and we've gone with a bit of a lat spread there and Final exercise guys might might look like I'm doing something a little bit funny here But you will see it from another angle shortly, but these are straight arm rope Cable pull downs or pull-throughs and it might look like I'm targeting the triceps, but I'm certainly not I'm targeting the lats As my arms come up. I'm really feeling the stretch along the lats Keeping the tension on there. You know time under tension is absolutely key for me whether it's heavy or lightweight This is a relatively light weight exercise, but form is extremely important and Today I'm using the ropes. You can use bars of different types. I'm using the ropes. I like to keep my thumbs Pointed up and around it. So I don't actually like to hook hook my my whole hand around the rope I like to keep my thumbs Like a hook grip if you know what I mean, I don't like to wrap my full You know, I don't like to grip it like I'm like I'm clenching my fist. I like to have my thumbs over the top like a hook. I Hope that makes sense So I'm using 17 17.5 kilos for this exercise and and that was it another five working sets I think this is my last set and We're hitting you with another lat spread because I felt quite quite wide. I felt quite good at this point and You know, that's that's how I feel after every back workout I feel amazing to be fair back's always been something I've enjoyed training even from the start and I urge you guys to do it too. So there you go four exercises Five working set per exercise 20 working sets an hour total and we're done