 Alright guys so this morning I want to talk to you about the one thing I hate about the mornings and that is the fact that I wake up and the first thing I want to do is go down to the gym but I know that if I try and do a faster training session it's not going to be as good as if I eat first but if I want to eat first I've got to leave it an hour and a half or two hours for that to digest so that I don't feel sick in the gym so it's like once I do wake up I know that I can't actually go to the gym until it's been about two or three hours after I've woken up which really fucks me off because I wake up in the mood that I just want to get into things I want to crack into it you know I want to get the gym out of the way so then I can move on to other tasks in the day but this morning this morning I'm going to go against against the grain you could say and you know when I was cutting I was doing faster trainings all the time and I was wondering why I felt weak why I felt like I couldn't push those extra few reps and it's because I didn't have the nutrients running through my body you know as soon as I started eating properly before my workouts the pumps were amazing I was getting more reps I was getting stronger and you know I really do think that fasted training weight training it's just it's not worth it but this morning we're gonna do it anyway because I really can't be fucked waiting I've got arms this morning now if it was something like legs or back I certainly would eat something before I go but if it's something like arms it's not too taxing on the actual torso you know it's you don't need you don't need too much energy and I feel like even if I don't have any nutrients in me I'm still gonna get a good a good workout because they're such small muscles you know all you got to do is squeeze them and contract them at a nice tempo and you're gonna get a good workout so that's what we're gonna do we're gonna go for a mixture of low rep and high rep stuff so that's what I've been doing for most workouts most muscle groups lately low rep we're talking six to eight high rep we're talking anywhere from you know 10 to 12 up to 15 or 20 and I'll do probably at least one exercise at the low reps for four or five working sets and then at least one or two exercises at the higher reps for probably yet another 10 working sets so each exercise I do I usually do five working sets the number of reps can be different you know depending on the exercise but I definitely try to mix it up between the two and you know recruit the maximum amount of muscle fibers in that muscle group so I'm gonna go and make a caffeinated beverage I don't know what I'm gonna use but I had been using this actually this was a birthday present from well one of the only birthday presents I got and it's by Chris get them pretty sure pre-caged it's a pre-workout now this is actually a nicely dosed pre-workout I must say and the fruit punch flavor which I don't usually like I don't find too bad so I got that as birthday present from a mate from the gym and I've used it pretty much every day so the amino energy which I would normally use as a you know pre-workout and stuff first thing in the morning blah blah blah I've been replacing with this one so yeah not a bad pre-workout anyways I'm gonna get a serve of that or probably about two thirds of a scoop because a scoop is just far too much I think how much fucking caffeine have we got in a serve you really got to watch the caffeine in these a because once you've drunk it there's no going back but there's 274 milligrams of caffeine per scoop I usually go with two thirds so that would be probably about 180 milligrams which is pretty much perfect for me but with that said I'm gonna get to the gym and I'll see you there and one other cool thing actually just before I do go I don't think I showed you guys this but I got some knee sleeves and I did show you guys actually it's probably about two months ago but I thought they were too big which they were and my legs were fucking pretty tiny after the cut that I did for so long so they're really good they're by iron tanks and it's basically it's basically a knee sleeve and then what you do is you pull these Velcro strips around and make it nice and tight on the three three areas one below one at and one above the knee and they actually feel really good my legs have grown guys they've grown from you know I think 24 and a half inches is what they were at at the smallest and they're up there's my tape measure I'm not fucking they're up probably around about 26 inches right now obviously more body fat but I'm not worried about that and what that does mean is that I've got another inch on my legs at least and I'm filling these out now so these are fucking good heavy duty and they are quite stiff I know that I'm gonna need to use them to sort of get get them molded a little bit but I can't wait so for any of you guys wondering is iron tanks and they're a large but we're not doing leagues today are we doing in arms what do you reckon guys making games