 all right everybody I am an absolute sweaty mess right now but with smash legs I feel I feel fucking amazing to be honest it's usually the way after a leg workout guys if you don't know now you know feeling nice and pumped and I think it's only fitting seeing as I've taken the day off sick and I've got nothing to do we're gonna go out for a swim so this is one of the reasons this is one of the you know main draw cards of this place not just the gym but the pool area which is for all members and guests of the hotel so let's check it out how nice it was out here absolutely beautiful and there's only like two people but I'm just gonna sit here first so what are we gonna do for the rest of the day to make it productive well I'm coughing meals on the go at the moment I haven't actually done any meal prep for a long time so I might prep some protein because yeah protein has been something I've been a little bit slack on lately so I could get probably three or four days with protein cooked up and that's probably that's that's probably what I'll do when I get home Americans so I'm gonna go for swim and then head home do that and then it'll be lunchtime alright guys can confirm that felt absolutely amazing now I'm gonna go home to eat remember this training session was faster so I'm definitely hungry right now so let's go refuel alright guys so we're doing a post-workout shake we've got two bananas actually we've got one and a half now we've got two and we've got some peel get that out two bananas where is my protein powder it's over I've just realized that my hair is kind of out of control but it's okay if I don't care two scoops of protein powder so all together we've probably got about 50 to 60 grams of carbs and 50 grams of protein that will put in probably about 60 grams of oats which brings the carbs up to about 90 what else we're gonna do some egg whites probably do half a cup no I'll do a cup of egg whites which is about 30 grams of proteins that brings it up to 80 so we've got 80 grams of protein 90 grams of carbs if my mess is correct we're gonna finish it off with some milk yes this is full cream milk normal milk oh well I'm gonna use about a cup and a half so whatever whatever the macros of those are I don't know a lot of fat sugar and protein and as well as that we're gonna put in some mixed berries because they are delicious in shakes like this and they make it nice and cold that is about right there's definitely not enough liquid in there so I'm gonna put some water in that looks about right so let's do this shit yeah that looks pretty damn good so there you have it that is the consistency and we've got two great sources well actually not two great sources way proteins obviously not ideal but I'd want it to taste good so we've got way protein we've got egg whites we've got mixed berries we've got banana we've got oats we've got milk and it's absolutely fantastic and I use this a lot I must say so I'm gonna get this down it's gonna take a while as you can see it's about 1.75 litres which is a lot so it probably takes me about 10 minutes but it's well worth it and that's it man that's it you guys know that I really haven't been counting macros haven't been counting calories the only thing I know is that I want good food before and after I train and that's exactly what this is doing so I thought I'd come upstairs and do some foam rolling because I haven't done it for ages haven't done it for ages said I'd do it at the gym didn't do it at the gym so we're doing it now so up and down the leg both sides inner quad outer the front some glutes and basically spend as long as possible on it before I get sick of it because it hurts too much so I'm gonna get into that right now so first of all I'm gonna start with my right leg I'm gonna get on it I'm gonna start rubbing up the top of my quad and slowly slowly work my way down to the end and then I'm gonna turn over and do the inner quad same again starting from the top working my way down to the knee so basically I'll get on it I'll start I'll start about here just working working my way in then slowly slowly work my way down the leg then I'll flip over I'll do it on the inside of my leg and then I'll do it on the others on the other leg so first of all yeah the parts that are the most sore and the most tight for me usually is right in here around about the hip and the top of the quad there just gets real tight and sore so I'm really gonna dig in around about this point and yeah get in there right loosen things up a little bit so let go you guys will know you guys will know the pain when it like flips from one one head of the quad to the other fuck that hurts and then when it's just about to flip over that's when you really stop it right there and just fucking slowly slowly just press it in press it in and then it just flattens the two heads just right out and just softens them right out but it's fucking hurts man and if you know you'll know if you don't now you do because it's terrible it's horrible see I'm on the front I'm on the front head now if I slowly slowly turn it like that it's just about to transfer on to the other head so I'll stop it there try and relax and just push it right in and fucking just do whatever I can oh my god no it hurts too much oh man I hate this shit I fucking hate this shit it's a totally different story when you're getting it done on a deep tissue massage cuz you can just lie there when you've got to do it to yourself it's very hard so at this point where it's about to fucking flip over and just pressed it out anyway guys I seriously don't think I'm gonna last too long with this thing so I'm gonna cut it off here and do something else this shit is torture