 alright everybody what is going on it's Saturday today I've actually got the day off work and I've only done one day and they've already given me a day off but hey I'm not complaining I've got a bit of a stretch coming up after today I've got four 12-hour shifts in a row so that's always a bit painful near the end but it's all good we've got to earn some money but anyway I'm gonna go meet my mate Achilles who also lives here in Alice Springs down at the gym we've both got memberships anytime fitness and I've been trying to organize something with them for a while but it turns out that today I mean I was away recently and it turns out today we're finally doing the same muscle group because that was always the issue or he was there having a rest day this guy I've never I've never met someone to have so many fucking rest days come seriously anyways today we're gonna hit a push session I'm not gonna do triceps because I've hit them three times in the last week so I definitely don't need to hit them again for another couple of days they are feeling my elbows are feeling sweet but I don't want to push them too hard so today we're gonna do chest and shoulders and should be a good sesh so yeah as like I'm saying we're gonna hit chest and shoulders I'm not gonna hit tries he's actually got a YouTube channel as well it's he does gaming and he's also into bodybuilding as well natural bodybuilding he's a king when it comes to macros he has a shitload of knowledge so if anything if you want to ask him anything about diet give him a message but his snapchat will be up here somewhere and also his YouTube channel yeah he's a good mate of mine so give him a follow also his Instagram too alright guys what is going on we're going to attempt a one-take voice over here for this workout now I'm just gonna talk you through it it was me and Achilles this was the first movement that we decided to do now it was gonna be a full push session so we're talking chest shoulders and triceps we decided that was definitely gonna be too long and we just hit chest and shoulders so for chest it was two exercises for shoulders it was two exercises pretty much every single workout regardless of muscle group I'll always start with a big compound lift now you could do a bench press of sorts either a flat and incline decline whatever you want I decided to go on this absolutely delicious flat press machine and actually looking at my form right now I could have put the seat down a little my torso was probably a little bit too high a little bit taller than Achilles and I don't think we changed the seating between sets so if anything I could have put the seat down but basically what I'm focusing on guys is keeping my shoulder blades retracted keeping my shoulders back as far as possible keeping the tension on the chest the whole way up the whole way down keeping a nice nice tempo there and I'm just ripping it out now that was a drop set we did five working sets total and with a drop set to finish a triple drop and that's that's how we did it on every single exercise so the first exercise for chest was a compound lift which was a flat press the second exercise for chest is more so an isolation movement and that is a cable fly now we mixed it up between ones from slightly above the shoulder as you're seeing now with this movement I'm trying to keep a nice constant tension along the chest and along the shoulder keeping my arms you know relatively put you know in line with the cable but the elbow constantly bent that's the way I like to do it guys over you know the only thing that's gonna get you better at executing an exercise like this where you need to get good mind-muscle connection is practice it's time you know time patience practice you get in there you do flies over and over and over again you'll realize when you're not hitting the chest properly mind muscle connection is not something you get straight away you know but anyways this was an example of the flies from the bottom and that was chest done we did two working sets from the top two from the middle and two from the bottom plus the five working sets on the press so that was chest done and then we went over to a shoulder press now shoulders dumbbells Smith machine fucking military press with a barbell you can use this machine here it doesn't really matter what you use in fact to be honest guys usually I don't even do a pressing movement I'll do variations of raises front raises side raises rare dealt flies things like that I don't believe you need a pressing movement to build a good you know big dealt but we did it today anyway so another five working sets I think this is one of my one of the working sets from for eight to ten reps and we did a drop set to finish there as well and then so that was the compound movement for shoulders and finally guys we did a isolation movement for shoulders which was just a seated side raise I used a 12 kilo dumbbell now I can up the weight but because it was at the end of the workout I was feeling pretty fatigued and also sitting down makes it slightly harder as well you can't really swing as much even though it looks like I am swinging slightly but what I will tell you is that the whole way up the whole way down I'm keeping tension on the muscle and whatever I'm training shoulders chest back legs arms it doesn't matter time under tension is absolutely key for me and it's something you know I'm always gonna advocate for so that was the workout guys I hope you got something from it great workout I'll catch you guys the next one alright guys so workout is done fucking successful hope you enjoyed the voiceover it is now time for some post workout gains in the form of some meat got some protein and some carbohydrates which is going to be maybe not yes please oh look at that thank you fresh out of the oven mate can't go wrong with that I do not like shopping in a supermarket when it's busy I've come to the conclusion and that waters that waters now turned into hot water all right guys little grocery haul in the books and we're now going to head home and actually eat something so I'm starving man all right guys post workout meal time we've got a few things going on but I'll bring you over to the kitchen and show you exactly what we've got alright so the toast toast is up it's fucking hot we'll just put that over there so every single post workout I want you know a couple of sources of carbohydrates couple of sources of protein or maybe just one but today is no different so for the protein guys we've got half a chicken so this is the chicken that I bought I've basically taken off one breast and one leg all the meat is there less probably half of the skin because you know the skin is pretty shit as well as that's that's the protein and yes that may be about 500 grams worth of meat which is probably over you know a hundred grams worth of protein but you'll never see me say anything about you can only absorb 30 35 grams of protein per per meal or per hour or whatever because I believe you should really look at things in the big picture you know at least probably every 24 hours if not 48 hours as far as counting your macros go I don't think meal timing has that much of an effect but with that said we've probably got at least 500 grams of chicken breast and thigh meat two pieces of raisin what is it wholemeal raisin toast which is pretty decent we got two bananas and we've got an oaty slice which is a little bit of sugar in there on the toast I'll probably put some honey and maybe some peanut butter and following this guys I'll probably do it all again so I'll see you then before I went to the gym guys I had my usual shake which is well which was also my breakfast it's about two o'clock in the afternoon now I had a banana two scoops protein powder half a cup of egg whites and a hundred grams oats and some blueberries and some almond milk which is always absolutely delicious exactly what I need I keep saying guys it's a perfect way to start the day as well as my creatine so creatine I feel like it's definitely given me some fullness I feel a little bit bigger I feel like I'm you know a little bit stronger than I was last week especially seeing that I didn't train fuck all and you know I was dehydrated every day in Bali and you know it was extremely hard to feel 100% at any time of the day and to make gains and to feel good and feel strong and hydrated it was pretty much impossible so anyways I'm gonna get onto this feed I'm fucking starving I hope you guys enjoyed the workout footage chest and shoulders definitely something I want to bring up I keep saying that about everything don't know but really I do want to bring them up and if I could if I could maybe you know build some traps to maybe you know they're kind of they're quite shredded they're quite lean but they're definitely not big I don't have that you know they're um genetically they're sort of like that rather than out and down you know what I mean because genetics play a huge part in all this shit but anyways I'm fucking hungry see you guys later on peace