 Alright, welcome back to another video. Today's video is going to be a short voiceover over this quick shoulder workout and it was a quick workout, much quicker than usual because I got some sort of, I don't know, divine intervention to tell me halfway through my shoulder workout or a quarter way through to go and try and break the Anytime Fitness Alice Springs 500 meter row record which I did go in attempt after this workout. So what you're seeing here guys is just a few clips from my shoulder warm-up. I'll do some external rotations I'll do some rotator cuff movements, some really light presses, side raises, just to warm up my shoulders. You know not only on shoulder day, chest day, back day, you know when I'm doing triceps it all counts. First exercise was a shoulder press. I'll use dumbbells, I'll use military press, I'll use a Smith machine, a plate loaded machine, pin loaded machine, really doesn't matter. You know the shoulder press is a really good compound movement. Today I started with 20 kgs, did two warm-up sets, went to 28, did another warm-up set. First working set which you're seeing now is with 34 kgs. Second working set was with 36 kgs. Third working set was with 36 kgs and the fourth working set which was a drop set which you will see was with 34 and I dropped it down to 20. So usually following a pressing movement I will go and do side raises, I'll do rear doubt flies, I'll do possibly another pressing movement. You know a good hour long shoulder workout is usually pretty normal for me. Today we cut it short after these presses and you will see why. I went over to the rowing machine, busted out the 500 meter row and yeah you guys are gonna probably laugh at me after that because I didn't feel too good, didn't feel too good. I think I say in the video it was an absolute shock to the system. Well I'll tell you what yes it was but with that being said I will leave you guys now. Check out the drop set, it was an absolute grinder. The form is on point the whole entire time all the way to the last rep and that is what I preach and it's what I try and do you know some days you go in there and you just don't feel it and you know you do rush through your workout but most times most times I try and keep time under tension as my main priority but with that being said keep watching and I'll see you guys see. I'm gonna go smash shoulders later and just by the way I am still kind of disappointed. 130.9 is nowhere near my best. I got 126.1 about a year and a half ago and that that was I was really proud of that. This is day number one cardio session number one 130.9 we can only go forward from here. Yeah we've got to get this. Lucas is a bit competitive so he might come and try and break up. Awesome that's what I need. I need some confidence. So now you're gonna work your way down to 2k right? Yeah I don't know well there's no one there is there? No. I think that we've got to get this. Part of the blog. Boom. Alright guys we are back we're back from the gym back from dead. Got my name on the board and that is all that counts right? So went into the gym expecting to change shoulders didn't do cardio this morning like I said I was gonna do I felt kind of bad about that subconsciously in the gym I felt you know I got those presses out of the way and I thought you know fuck it I'm gonna go do some cardio I got on the wrong machine and thought fuck this I'm gonna go for a record so that's exactly what we did my personal best is 126.9 that is actually on my Instagram from about two years ago so if you want to go check it out go check it out but I think I've still got some in the tank the record was 132 I got 130.9 but we'll put it down as 131 and honestly I'll get sub 130 next time I do it and yeah hopefully the guy that I just bet comes back in sees my time and then goes and beats it again because that's what I need that's what I thrive on competition you should have felt my heart before I started those first few strokes it was beating like a motherfucker because that is what gets my adrenaline going you know competition having to step up it's that's that's what gets me going especially in like a sports game or something like that so anyways yeah this is where we're gonna end the vlog I'm about to have a post-workout meal which is gonna be two bananas some chicken breast and some kangaroo meat and that's gonna be high carb high protein low fat I've got to wait about an hour and a half before my housemate gets home and then we're gonna go smash the rest of shoulders and maybe some triceps or chest which should be good I hope you've enjoyed the vlog it's been fun for me to shoot another vlog it's been too long to be honest and there would definitely be more to come so until then have a great day train hard eat well and I will see you guys in the next one