 Alright guys, what is going on? Welcome back to episode number two. We are at day... Today's workout is going to be a back workout. We're going to hit some deadlifts. Now deadlifts is something I haven't actually hit in a long time, but I have done quite a bit of them in the past. They are definitely an exercise that works the back, it works the traps, the lats, the rhomboids, that works absolutely everything. If you go hard, if you go ham on deadlifts, you're going to have a sore back the next day, a good soreness, a tight muscle soreness. I can do as many rows as I want, I can do as many lat pull downs as I want and I will never get the muscle soreness that I do off a good session of deadlifts. So today the first exercise is going to be deadlifts. I don't know how many reps I'm going to get, I haven't hit them in a long time, but I do enjoy them and I know it's going to be an epic workout. Now that I'm in a surplus, I'm going to want to hit these compound lifts, these big compound lifts, the squat, the deadlifts, the bench press, the overhead press, etc. So today's workout is back, like I said. I may throw in some rear delts and some biceps to make it a proper pull workout, but we'll see about that. Usually I'll spend at least 30-40 minutes doing deadlifts. After that everything is just icing on the cake. So with that being said guys, I'm going to go downstairs. It's about 7 in the morning. I finished my third night shift in a row, feeling a little bit wrecked, but that's nothing caffeine can't fix, so I'm going to go downstairs, make a pre-workout drink and I will see you guys at the gym. Peace. Do I have a camera too? You want to get famous? Yes. I don't even know what I'm going to say it, man. Actually, I probably shouldn't, not while you're on camera, because then your fans will turn them on. Yeah, I don't look small. Yeah, exactly. What am I going to say this morning? It's day three. Day three we're going to hit some back. I'm going to see a row. I should be a little bit bigger. Go away. Go away is 105. This now, so. Anyways. Deadlifts. That's what we're doing. Let's fucking get it. All right guys, what is up? We are back in the gym for a back workout. And it is the first time I have hit deadlifts and I would say probably at least three or four months. This entire deficit period that I did before starting this series, I didn't do deadlifts at all. I went between rack pulls and hyper extensions for my lower back. But as far as hardcore balls to the wall training like deadlifts, I didn't do it. So it's definitely, going back into a bulk, it's definitely a movement that I know I should be doing. There is no movement like it for back, like conventional deadlifts. I don't really fuck around with sumo deadlifts, to be honest. Conventional is sort of how I've always done it. But being a taller guy, I think sumo may be better for me. I'm not sure. I will be trying that in the future, but not today. So anyway, first warm-up set was with 60. Just an easy warm-up set. Second warm-up set with 100. I always go up in one plate. So I'll go up to three plates here for a third warm-up set. When I was cutting, when I had fuck-all carbs in me, three plates felt heavy as fuck. Today it felt okay. So what I did after this, I did this set, which is still a warm-up set, but it's still fucking hard. And I want to bring you guys back to my form once again. Controlling the negative rep. You're not dropping the weight. You're not jerking the weight back up. You're controlling it up and down. Whether that be tap and go, whether it be stop-start like I'm doing now. You control the weight. From here, guys, I didn't know exactly whether this was going to be a good idea or not, but I did go up to 180 kilo, and I decided to try and go for a five-by-five workout. So this is the first set I had not held this much weight in fucking months, I'm telling you. And that first, like, I was nervous, man. My heart was going fast. I didn't know how it was going to go. But at the end of the day, I did get five reps. That rep was probably my cleanest, to be honest. I sort of, I reset in between each other rep and, you know, brought my ass down. I think just getting used to handling this kind of weight again will, in turn, help me with my form, and I'll be able to keep my ass further down throughout the movement, because I don't know, my form, I feel like my form's quite good, to be honest, but five-by-five on 180 is a great starting point. And I think you'll find, actually, I do come back to the camera in about ten seconds and give you guys a little spell on how I'm feeling mid-workout. So we'll have a little listen to that, and then I'll be back to you in a minute. All right, guys. A bit of mid-set, not mid-set, between-set, gym talk. That last set of five reps, which got me up to four sets of five at 180, was the hardest, most grindiest set I have done in months. I'm telling you, there is absolutely no way I'm going to be able to get five reps again after that. That was an RPE of 12, not ten. So what I've done is I've dropped a plate, I've gone down to 140, so for my fifth ball-solid wall-working set, we're not going to go five-by-five, we're going to go four-by-five and one-by-ten. So if I can get ten good solid reps at this weight for my last set after everything I've already done, I'm going to be really happy, so let's see what happens. All right, guys, back into it, and as I said, I would be absolutely happy as Larry if I got ten good solid reps last set after all that work. So let's see how we go. Once again, controlling the negative, I'm going stop-start style. That's one, that's two, that's three. I'm struggling already. Let's see how we go. Five, six. Now I'm struggling so much by this point that I'm not even making them full reps. I'm seriously like that point where you sort of get it up to your top of your thigh and then you have to lock out with your glutes. I just cannot get that at the moment. My back is just completely fucking fried. So anyways, we did get the ten reps done, and I can't believe it. And I'm coming back to the camera right now, I do believe. Now if I don't make some gains from that shit, there's something wrong. So that was deadlifts, and I will tell you what, mate, my back was absolutely fucked. But you can't stop there guys. But what I would say is that deadlifts on the odd occasion can be a great workout just by themselves. Although I tend to want to punish myself a little bit more. So with that being said guys, I only did a second exercise or a second set of exercises. Deadlifts was first, second was a superset between these neutral grip lat pull downs like you're seeing and a rope straight arm pull down. I'm not actually sure what this exercise is called actually. I think it's a rope straight arm pull down targeting the lats. Both of these movements targeted the lats. I was going for six to ten reps on each movement. Moderate weight, as I said, my back was fucked already. And yeah, after this, that was it guys. It was about a 60 minute workout all up. I don't usually spend too much longer than that in the gym. And we finished off with a nice lat spread. And yeah, I will see you guys in the car post workout for a chat. Not sure if this is the right angle, but guys, we are off to the gym. What the fuck are you now? Alright, let's do this. We are off to the gym. The second session of the day. It's six o'clock in the evening. Let me start my fourth night shift at eight o'clock tonight for 12 hours. So what that means is that I've smashed out 48 hours work in my job. Luckily I get paid by the hour. Well, I do get a salary, but I do get paid for overtime, which is fantastic because I know a lot of people that are on salaries that don't get paid for overtime. But what that means is that I've done 48 hours in four days and as well as obviously training, eating right. And I feel absolutely fantastic at the end of a block like that because I know I've just put in work and now I can afford to live like a bodybuilder for the next couple of days, you know? No work, just focus on training, eating. And that is why I love shift work. Alright, we should be good now. So I trained back after doing a 12 hour night shift. I did get a couple hours sleep, but not much. You know, my performance wasn't what I thought it was going to be. But I still did half of my all-time goal, which is 180kg for 10 reps. Stop, start, 5 sets. That would be absolutely fantastic and that is a major goal of mine to achieve in the next year would be to up my reps at 180kg from 5 to 10 solid good reps. So anyways, with that being said, I've got a pre-workout drink, one scoop of Utopia. It's about six in the evening. It's a beautiful day, beautiful evening. You know, not a cloud in the sky. It's like that 95% of the time around here, which is another reason why I actually love it around here. I mean, Alice Springs is remote, but I do have a special sort of connection to the place and I know a lot of people do. Even my age, you know? Like, usually that takes years and years to develop, but living in a place like Alice Springs really does open your eyes to a whole new world and a new way of living. It is a fantastic way of living. It's an easy life, man. Like, the gym is five minutes down the road. Everyone's five minutes away. You don't sit in traffic, there is no traffic. There's like four traffic lights in town, but in saying that you've still got everything, like you've got your K-Mart, you've got your Target, McDonald's, KFC, all of that shit. And really, like, if you've got all of that, I'd rather live in a beautiful, you know, quiet, perfect weather little place than a massive major city. I'm just being real, so. Anyways, guys, those are some thoughts of mine. We are off to the gym. I'm going to go and do some triceps because I have about an hour spare, so that will be an awesome workout. My arms are measuring about 16 inches, cold, flexed at the moment, so another major goal of mine by the end of this is to get them up to 17 inches. I haven't given them a chance to grow over the last two years. You know, they developed really well from about 14. No, probably about 14 and a half was my smallest. I'm up to about 16 within, you know, a couple of years, and I thought, holy shit, you know, 17 inches is going to happen easy. Well, that was at the start of 2014 and from there, like I've said in the previous video, I haven't really made any gains, so that is the fundamental reason behind this series, is the fact that I've just yo-yo too much and I need something to keep me accountable for one whole year, and I think I'm going to make some good gains. So, arms day always feels good after arms day. I will see you guys when we're done. I'm not going to take any footage. It's far too busy in there at the moment, so I feel awkward enough with the tripod at the best of times, let alone at five o'clock at night. So, I'll see you guys soon.