 All right guys, we're back. That was one hell of a workout. Not only did I do legs obviously, I did triceps as well and we hit them pretty hard. Triceps is certainly something I keep saying, you know, I really, really want to bring up the arm looks like shit without a nice set of triceps. You know, you want a tricep that's sticking out. You want something that's, you know, you see the doubt and then you see the tricep stick out. That is something, you know, I'm definitely hitting twice a week and I have done for this entire making gains series and hopefully, you know, they are getting slightly stronger. Probably not as fast as they did in the first couple of weeks but I'm not getting weaker on them, that's for sure. So yeah, obviously I gave you all the information about the leg workout and about the tricep workout in the voiceover. So we won't go over that but what we will go over is post-workout nutrition. Now usually in the mornings and post-workout I'll make a shake so that's exactly what I'm going to do now. I want, you know, good sources of protein, good sources of carbohydrates. I probably want about, you know, 60, maybe 70 grams of protein and at least probably about 100, maybe 120 grams of carbs. So with that said, we're going to go one banana. We're going to go probably about 100 grams of oats. We are going to go two scoops of pea protein or probably one and a half and then for the second protein source we're going to go egg whites. So I'll probably have maybe half a cup or a cup of egg whites and that should be about 70 grams of protein. As well as that we're going to go with some almond milk for the liquid. So I don't particularly like shakes that are too thick. I need to be able to drink them. I don't know about you guys but yeah, fuck, this is actually a burn on my lip. I keep on looking at it and I keep on feeling it. It's actually a burn. I freaking, I made some hot chips in the oven and I put, well I ate some and then I left cold ones on the plate and then I put sauce on the plate and realised they were cold and I was like fuck, we're going to put these in the microwave so I put them in the microwave and it came out and I went and ate one with a huge thing of sauce on it and the sauce had heated up so much I'm pretty sure it was boiling the second before I took it out of the bloody microwave so I put it in my mouth and it fucking stuck to my lip and I couldn't get it off and it just burned the hell out of it and it seems it's come up in a bloody, a burn eh. That's not good. So this is it guys, usually I may add in, usually sometimes I'll add in some mixed berries but today I don't have any so unfortunately it's not going to be as cold as I like because I like the, I like the mixed berries in there because of frozen berries because it cools it down and also adds flavour but today basically these four ingredients, the oats, the almond milk, the protein powder and the egg whites have hardly any flavouring in there so as well as being a second source of carbohydrates we're going to add in banana and that's going to add flavour as well and I think I'll probably add in a little bit of honey because it's just, it's not going to taste good enough without the berries so put that set I'm going to get that on and skull that down and then probably watch a bit of YouTube and TV and then after that I'll show you guys my second post workout meal which is bound to be epic because at the moment guys I'm just trying to catch up. I, you know, I don't actually, well I don't really know what I weigh right now but before I went away I know there was a clip that I put out that said I was 98 kgs in the morning and so I feel like I definitely lost some weight over in Bali so actually right now we'll check that because we've got the trusty scales here although they really aren't that trusty because I've had, yeah, they're just, they're not that trusty but with that said let's have a look. Yeah shoes off, shoes off of course, God, I'm not Jerry Ward, this kind of thing's weight is at the end of the day with shoes on in the gym full of water what the fuck is that shit mate you ain't 230 pounds but hey I'm not hating on you mate I love you I love you Jerry Ward by OS3 training I wish you all the best but your weight is certainly not at the end of the day anyways let's see well that's a surprise 99.1 but like I said it is after a big gym session and I have been eating today so yeah but I'd say we are on the way to gaining back whatever weight and whatever muscle I lost on holiday so that's a good feeling to get on this shake get that down watch some YouTube and probably edit one of these videos and yeah I'm really happy that I've taken you back into the gym I'm really happy that I've done a leg workout I don't know if you can tell but you probably can't tell because I feel like I'm a bit flat but it's yeah it's a great feeling to be back on track and to know I'm back on track weights going up I did legs you know I feel good my nutrition is back on point I've got work tomorrow which sucks that's the only negative if I didn't have work tomorrow that would be my I just I would be really really happy and actually the thing that is bringing me down is because I keep thinking about I have to go to work tomorrow so but obviously you know I've got this lifestyle that I I'm trying to maintain and I do live a good life and that's because I earn good money but to earn good money I need to go to work so there you go there's a lesson on life see you later alright guys haven't seen me with my glasses on for a while and that's because pretty much only wear them to work so today is my first day back I'm actually feeling sick myself I am absolutely dreading it I can't believe I'm back we'll see you guys after work tell you how it went alright guys we are back finally back from work so first day first day back is in the books first day for over a month I honestly think it's nearly been five weeks since I last went to work so yeah it was a struggle I've got to say but luckily there wasn't too many dramas at work so I can't complain but what I will say is that my legs are fucking killing me which means that we did some good work last night we did so yeah I'm not sure when this video I didn't show you guys what I had last night to eat basically I just I just had snacks throughout the night making sure you know at the end of the day my protein was up around the 250 mark my carbs up around 450 500 and fats probably a little high maybe like 120 or 130 so like I showed you guys I weighed in yesterday at about 99 on the dock after the gym so so hopefully in time we'll get that number up to about a hundred in the morning and then we'll reassess at what what sort of conditioning I'm at but yeah right now I feel pretty good so with that said I'm going to go down to the gym I'm going to smash some back today not going to do any deadlifts because my legs are fucking killing me so yeah that's that's not gonna happen but we're definitely going to hit back pretty hard do a mixture of pool pulling movements and pull down movements so horizontal and vertical movements to target the whole entire back and work on those wings baby because you never have too wide of a back especially naturally because it ain't gonna come easy man it ain't gonna come easy so certainly a marathon not a sprint and I've gone through a little bit of a hill in that marathon lately you could call it a hill a bit of a rough patch but we're back on track and right now I just can't wait to get to the gym to try and smash some heavy weight so with that said guys I'm gonna leave you guys here have a great night but back into it back into training back into work back into life and it's all I gotta say really ain't much else to say so until next time