 all right everybody what is going on we're back with the second part of making gains day 139 now in the previous video you did see this set um on the leg press i won't show you it again i'm gonna fast forward it so um we'll get through that nice and quickly but what i will tell you is how the full workout went so first of all i went with a compound movement heavy a lot of sets exactly how i do it normally i probably spent at least half an hour if not 35 minutes on the leg press before i moved on to my second movement um we went three plates aside four plates aside five plates aside six seven eight and then the equivalent of nine plates aside which is 180 kilos each side and did a working set and then i did a final set which was this one that you're seeing right now which was a drop set a triple drop we went from 180 kgs each side down to 110 kgs each side and then down to uh 65 kgs each side and wrapped it out i think i've got 13 reps the first uh the first set dropped it down got another 10 and then dropped it down got another 10 and i'll tell you what by the end of this man my legs were absolutely fucked and it was just the first exercise but hey that's how i like to do it second exercise um i really wasn't feeling like being nice to myself um quite clearly i went over to the squat rack uh i won't i won't usually do another compound movement after the first but today you know probably because the camera is out i'm not gonna lie um i went over to the squat rack and started busting out some front squats so once again warm up set with a plate a plate and a half and then my working sets were with two plates uh today we did four working sets with two plates the last one being a drop set and you're just seeing a working set of 10 reps right now um after this we went i really i don't know what was going through my head i was just like i just couldn't be fucked with any isolation stuff i just thought you know what i'm feeling this i'm feeling good let's keep let's stay on the squat rack uh that's exactly what i did all i did i kept the same weight on there all i did was bring the bar from the front of me uh to the back of me and i did some conventional back squats so 100 kgs each side i like to uh take away the safety rails and put my arms right out the side towards the weight uh because i don't know it just seems like i actually got it off big j if you know big j from youtube he he likes to do his squats like that and actually a lot of people do kai green does just put your arms right along the bar right out make your arms nice and wide along the bar and then squat down and see if you don't feel a lot more balanced try it next time it feels fantastic so we did another three working sets there that's probably about 17 or 18 total uh sets probably about 20 sets to be honest and then finally an isolation movement i went over to the leg extension i didn't do any hamstring work today didn't do any walking lunges like i like to usually finish on but honestly 20 sets of uh leg press and squats with heavy enough weight and my legs were absolutely fried so anyway that was the workout i'm going to talk to you in the next clip and go and get some post workout nutrition i do believe if i remember correctly but either way have a great one talk to you soon holy mother fucking shit that was a good session so the debacle with the headphones seemed to do nothing but fuel me fuel my fire for a good workout so that was that was good uh you would have seen they would have heard the voiceover uh what do we do we did a pb on leg press which is fantastic i'm hitting pbs i know that i complained earlier on this morning about how you know how shit i was feeling and and how run down i was feeling and it's true it's true but like i also said my training will never never suffer due to mental anguish and mental stress it's not going to suffer i'll always make time i'll always get into the gym to to to train because that is so important to my mental space you know what i mean i need to train if i don't train it's playing on my mind all the time and i think i think i didn't get as much out of that day as i could so um with that being said which i haven't said in a long time i mean i am tired right now i am fucking run down but i've got a night shift tomorrow so that means that i can have another sleep in tomorrow morning got the night shift i finished work at seven o'clock in the morning on the 31st so depending on whether i've had sleep that night at work or not i'll probably come home crash out get up in the afternoon and start partying for new years and i cannot fucking wait it's going to be sick so uh with that being said i think i'm going to go home smoke a few joints relax watch tv make a couple of youtube videos watch a couple of youtube videos and then fall asleep i hope all you guys are having a great day i hope all you guys have a fantastic new years this video will be coming out in january quite clearly but it is day 139 tomorrow has been 20 weeks in a surplus well it's actually 21 weeks in a surplus because the first week i was already um smashing back the calories but i just didn't vlog it so 21 weeks definitely the longest i've been in a surplus although like i said this morning i have lost weight in the last two weeks or you know plateaued pretty badly i did weigh myself in the gym like you guys saw and i was 101. something 101.7 i think i can't even remember basically you know four weeks ago i was weighing in at 103 in the gym now i'm just under 102 so if anything i think i've shed a little bit of the really really excess body fat stuff that was sort of making me look really soft and i think i've tightened up a little bit um my my strength hasn't suffered i'm still hitting pbs and that's that's the main thing you know strength is the biggest indicator of muscle growth you know strength an increase in strength is the biggest increase an increase in strength is the biggest indicator of an increase in muscle okay just like when you're cutting a decrease in strength if you start hitting you know if you start losing reps and and having to hit um having to hit lift with a lighter weight when you're cutting you know that's an indication of uh of muscle loss strength loss is the biggest indicator of muscle loss strength gain is the biggest indicator of muscle gain in my opinion um and you know i have been incorporating strength style sets to my workouts and i think that's really helping me put on muscle so that is a key it's not all hypertrophy work for me anymore although even when i do do low reps you know sets of five or six i'm still doing really really nice low controlled movements i'm not you know i'm not i'm not losing form even on those really heavy uh low rep sets which is the main thing all right now i've got to go home the pump has been lost and i haven't even done any foam rolling yet which is not good because i like to foam roll around my knees especially after a leg workout although you know sometimes i forget sometimes i can't be fucked but when i can i do because i feel like that really loosens up and softens the the tension around my knee when you know the quad gets pumped um especially on think after things like leg extensions and things like that so i'm gonna go now i'll see you guys back here for making gains day 140 something in the new year 2017 i hope you guys have a fantastic last couple of days of 2016 i'm sure i will we've been grinding 2016 has been a fantastic year i've done a lot of things i've earned a lot of money i've also spent a lot of money and um you know i'm excited for the for the year to come so i'll see you then peace i couldn't help it guys i'm fucking starving um one meal that i do get quite a lot is four hamburgers they're two dollars each and they're a fucking bargain um i'll tell you the macros in a second hey thanks so good so like i was saying probably about four times a week pretty much every week i'll come to mcdonald's uh because i feel like mcdonald's because it's easy because i won't have time for anything else and i'll get four hamburgers so macros for each 12 protein eight fat and like 25 carb so not too bad and they don't taste too bad so the the main reason i get them is the eat is the convenience obviously but also they're two dollars each so i'll get four hamburgers and i'll get a large diet coke which is 340 so it's 11 40 and i get it three or four times a week what are the total macros 100 100 carb 32 fat and 48 protein and i'll demolish you know i'll demolish four burgers just like that on the way home so it's a good wee snack under $10 and i mean i don't really like mcdonald's but what do you do like i said i've been struggling with my appetite this this is a meal i know that you know i don't feel like it all the time but when i do i know that i'll be just be able to smash them back that won't fill me up too much and it's a thousand calories in the bank just like that so that's it guys i'm gonna get this i'll catch you guys in the next one like i said before all right take back whatever i said good about other springs fucking mcdonald's they gave me soda water instead of diet coke so i'm back i refuse to fucking drink soda water now i'm gonna put my bloody t-shirt on and all this shit wrong headphones wrong drink what's this world coming to i'm gonna let you guys go man this video has been going too long so i'll see you in the new year merry christmas and happy new year to all let's fucking make some gains and all that good stuff that's all i gotta say really have a good one guys