 Good morning everybody. It is Beautiful day here in Alice Springs and I've called in sick So Apologies Apologies to my my work colleagues For my sickness that we're gonna convert their sickness into making games So Thank you about it till I took you I'm a proceed to a mood and close we gonna take it slow after which we friend the burners Oh, come me Katie see come me poppy when we in the she think that she a freaky freaky freaky freaky freaky freaky Me think that she can Get my head in the game man, I'm feeling fucking tired And have sip this coffee here, and then we put that back there, and then we prop the phone up against the coffee cup And we keep talking so this morning guys I'm gonna attempt once again a faster training session now. I'm doing some legs this morning. I called in sick this morning And what happens when I call in sick is my mind my mood goes from Tired can't be fucked doing anything don't want to go to work completely switches to fuck Yeah, I've got a whole day off now. What can I achieve in that day? So it's about eight o'clock in the morning right now I Can't be fucked You know having a big meal for a pre-workout meal waiting another two hours before I go and train because then it'll be 10 Which will probably 11 or 12 before I even get there and half the day has gone already, so I'm gonna I've just woken up. I haven't been up long I'm gonna have this coffee and I've got my aminos which you saw me make up So we've got two scoops of Aminos two scoops of Amino energy, so All up that is 20 grams of BCAAs and 160 milligrams of caffeine so I'll drink this coffee I'll get down to the gym Do a little do a few warm-ups. I'm gonna do legs today. So we're gonna I'm gonna Like my hips and my glutes have been quite tight recently That is just due to No mobility no stretching no foam rolling and it's all that's that's just on that's just on me you know if I want to Take this shit seriously if I want to Keep my legs healthy keep my joints healthy my knees my hips everything. I'm gonna need to foam roll I'm gonna need to do some dynamic stretches and some You know warm-ups are usually something I do in facts instead of stretching I've always sort of just gone to whatever exercise or whatever movement I'm doing and Just started start off and I just really like to just you know instead of stretching and Possibly not even using the muscles that you're stretching I'd rather just go into the movement that I'm gonna do so. Let's say a squat I'll just use the bar and I'll do 20 30 even 40 reps and you know something like that I feel like is more effective as a warm-up and you know preparing yourself for heavy sets than Stretching I honestly do I feel like that's dynamic warm-ups I feel like they're more effective than stretching and that's what I usually do But this morning we're gonna do a combination of both a combination of everything a little bit of foam rolling to loosen me up We're gonna do some dynamic stretches. So you know ones where I move We're gonna do some static stretches ones where I stay still and then Obviously go into your classic warm-ups. So That's how we're gonna structure it I'm gonna drink my coffee Don't want to wake my Flatmate here But yes, we'll do a morning weigh-in because all of these weigh-ins that I've been doing have been in the middle of a session In the gym and obviously that is not the most ideal place or time To get an accurate way and so let's let's do So 101.4 kg Obviously if I had a couple of meals in me a bit of water in the gym is most likely, you know up around 103 at the moment Which makes me feel big and heavy But not so fat I feel quite good at the moment. So we're gonna roll with it and I'll see you guys at the gym I All right guys, what is going on? The song has actually run out and now I'm gonna have to give you a little bit of a voiceover So I hope you've enjoyed the workout footage so far This was a pretty good workout. It was faster So I wasn't as energetic as I probably could be Because I have actually hit heavier weights than this since But we did four heavy working sets with 120 kgs Between eight and eleven reps This is the final working set which was my fifth and I dropped it down to a hundred kgs and just did amrap And I think I got 12 reps. So from there We finished with squats I probably spent about a good 30 minutes on the squat rack two warm-up sets four five working sets and Also a drop set I dropped it down to 60 after that last working set that you saw and then we moved over to a seated leg press now this this leg press is A nice one for me. I like the way it's angled and I can use the stack and do sets of 20 reps So that's what I do normally three four or five working sets of 20 reps and this was one of them So following this we went over to a leg extension and then I did some some walking barbell Lunges to finish off about four sets. So it was a fantastic workout. My legs were absolutely pumped as fuck I'm gonna finish the video here guys watch out for the next one when I continue this day Because it was a long day of video footage and I can't fit it all in this one So thanks for watching guys look out for the next one. Peace