 everybody what is going on we're back with another vlog hasn't been long since the last one but I thought today would be a cool opportunity to take you guys through my schedule when it comes to working around doing night shifts so you know my job you may know by now is a shift work position I've got day shifts I've got morning shifts afternoon shifts night shifts and at the moment I'm on a three night shift block so I did one last night I've got another one tonight and I've got another one tomorrow now this vlog I feel like is going to just cover probably today tomorrow the next day just to show you guys how I structure you know my daily routine around doing night shifts around having to go to work they're 12 or no they're 11 hour night shifts this time so it's from 7 30 a night till 6 30 in the morning and you know it can be it can be tough to to to get through that especially because they're active nights we're not actually meant to be we're not actually meant to be sleeping so effectively like for example last night it was my first one back on a block of nights so I stayed up the whole entire night and this morning I could have either crawled into bed and woken up at who knows what time and wasted a day or I could space out my caffeine throughout the night so that I could have a nice hit just when I finished work and go and smash a workout which is exactly what I did and I did legs legs at 7 o'clock on a Tuesday morning after having done 12 hours night shift and that shit guys that shit will inspire the fuck out of you I'm telling you it's what you do when no one's watching their counts that's that's all I gotta say so with that being said guys it's around about 5 30 a night I've got two hours until I go back to work now I did consider going down to the gym now and smashing out another session before I go go back to work but the next session that I need to do is deadlifts and I really need to hit them hard that's why I did legs today and I'll do deadlifts tomorrow if I had to try to do some deadlifts today there's no way I'd be having the mobility I I'd want with leg day coming the next day so legs are done I'm doing back tomorrow morning I'll show you guys what I take to work as far as food goes last night it was a massive Tupperware container filled with chickpeas rice and chicken you know that was probably around about 200 grams of carbs 200 grams of protein that I just ate throughout the night as well as that I added on some carbs I added some pikelets and bagels and some weak beaks so with that being said guys tonight's probably gonna be no different but I will show you when I know for now I'm about to go and watch probably the only program I actually enjoy watching on TV which is called the Prophet and it's about this guy Andre Lamarnus who's in America and he goes to struggling businesses and puts his formula in and invest money invest capital in the business takes a percentage and then starts trying to restructure the business and get it performing at its highest capabilities making profit again and he does it every single time every single time so he's a fucking legend this guy Andre Andre Marcus Marcus not Andre Lamarnus I think Andre Lamarnus is the Australian basketball coach his name is Marcus something anyways it's a great program it's called the Prophet I do recommend it but I like shows like that I like Shark Tank I like Dragon's Den I love business related shows I love entrepreneurial sort of shows I think that's what that's the category you could put it in but anyways I'm gonna get on to that two hours to go like I said I'll get some meal prep done and I'll show you guys what I'm having before I go to work peace all right guys so it's about 6 30 just getting my shit ready as you do take my time now you may have you may not have seen these Tupperware containers or they're not really Tupperware but they're cheap fucking plastic containers that I am now putting my protein sources in so it's making it really really easy for me to just open the fridge whenever I've got to go out to a work day or basically just to work I'm not going to take fucking kangaroo to town with me but when I go to work I just can easily grab a container take it to work with me it's frozen so it stays cold for the first few hours I don't have to worry about putting it in the fridge as well as that I can take carbohydrates to add in where and where when and where I see fit like I've said before so today guys we've got 500 grams of kangaroo mints with that I'm going to be having 450 grams of basmati rice total gives me around about 15 protein 8 fat and 130 grams of carbs so so with that I'll also take some chickpeas now chickpeas are something I relied on heavily during my last cut I found them to be a great way to increase volume and I actually really like the taste to be honest doing now guys is taking all three of those ingredients to work in a big Tupperware container obviously the meat is still frozen so I won't do that just yet but I will be putting the rice and the chickpeas in that big container and then throughout the night add the kangaroo or eat the kangaroo from that container and eat the fucking carbs from that container I don't know what I'm gonna do guys as long as I take the food with me it's okay all up chickpeas kangaroo bagels rice protein bar honey and a shaker full of BCAA so I'm gonna put all that into a bag and I will see you guys throughout the night at night shift I'm gonna take my computer with me as per usual I feel sorry for these guys coming on night shift with nothing to do man it's like really you're gonna come to work for 11 hours and not work on something else like at night I mean you come to work in the daytime and you're busy the whole day but at night there's honestly as fuck all to do and I see it as my editing time so that's what I do guys and I'll see you there all right guys what is the time it's about quarter to 11 the clients are all in bed everything's under control at work so I've come down to the kitchen and I'm gonna have my second meal the bagels are gone protein bars gone and that's what I usually do when I bring stuff to work if I've got a massive like meal made and then I've got some snacky sort of foods I'll most likely reach for the snacks first before I eat the main meal and that's exactly what I did tonight but with that being said guys here is the kangaroo mints here is the container with the rice and the chickpeas with some barbecue sauce and some mustard with it so I'm gonna pour all of this into there mix it all up and probably eat half now and half at about two in the morning and that's how we're gonna do it so see you guys at the next meal what up it's quarter past four and now is the time that really kills you so I've actually managed to have a couple hours sleep I've got probably about half of that rice and chickpea mix so I'm gonna have that in about an hour and that'll time me over until I finish work that'll be about two hours before I train playing on training at around about 7 a.m. I'm finishing work at 6 30 so shouldn't be a problem go home get changed go to the gym I've just got to just wake myself up now so first things first we're gonna have coffee and then I'll eat that meal afterwards and we'll be well on the way to smashing out some deadlifts which I can't wait for so yeah we're done finally fuck those last hours really fucking dragged I'm telling you but it's about 6 30 in the morning right now luckily my co-worker wasn't late so I'm able to take off as soon as possible I ate the rest of the chickpeas rice and kangaroo mints at about quarter past five I had a coffee at like 4 30 so honestly guys I'm I'm feeling alright to be honest it's it's it's really funny with night shift you know I can be I can be feeling so tired and so moody in the last few hours my shift and then all it takes is for me to leave work and get outside the gate and I feel sweet again so that's exactly the kind of fields that I've got going on right now you guys got to see the sunrise man it's pretty epic right everybody we are here 7 o'clock in the morning here to train some back so it's got my belt this gym is called lasada's hotel and casino and it's a five-star casino and hotel right here in Alice Springs so as you can imagine the gym is quite it's quite good it's a lot bigger than any time it's got some good room to do cardio it's got room to do walking lunges which any time fitness doesn't have which really fucks me off on leg day and it's a really good place so with that being said we've got the belt we've got the music we've got straps we've got pre-workout and we're gonna go hit some back so let's do this alright everybody we're back it's that time again it's a post workout meal time and first meal is gonna be a shake followed by a solid meal after that follow that another meal and then I'm gonna go to sleep because obviously I loaded myself up with caffeine to get through that workout it was a fucking awesome workout I did some back I had plans on doing deadlifts and then I got really reminded that lasada's hotel and casino do not have a specific sort of deadlift platform you know it's probably more so like your planet fitness in America I don't know anyways you can't go you can't go throwing chalk around you can't go smashing weights around so I didn't do deadlifts I did 10 sets of 10 on the bent over row I mixed up the grip between overhand and underhand whatever I felt like at the time I did 10 sets and 10 like I said the first four sets I was able to do with 100 kilo the second four sets I did with 90 kilo and the last two sets I did with 80 so I got the 10 sets of 10 out of the way from there we went to some more rowing movements I went over to a Smith machine and I put 40 kilos on each side two plates you know when I'm training I have this philosophy if I'm feeling good on a movement the pump is good I'm feeling the contraction why would I stop I'd much rather do seven or eight good sets on three exercises than do you know three four or five sets on five or six exercises I don't see the point in doing so many exercises when I do a certain body part let's say back I'm going to concentrate on one heavy rowing movement a heavy pull down movement as well as some super sets and you know extended hypertrophy work today I probably did a little bit more volume than I'm used to to be fair but honestly with these extra calories with being a surplus feeling strong I'm wanting to stay in the gym longer now so it's it's not an issue for me as long as I get 20 25 you know no more than that working sets on a particular body part I'm happy with that so with that being said after the two variations of the bent over row I went over to some dumbbell bent over rows I got the I got the belt nice and tight got the dumbbells with the strap so I'm pulling through the elbows nice and tight nice and slow and then squeeze and then let it down real nice and slow and squeeze and honestly I the rowing movement I stayed on for so long because I was just feeling the contraction so well so doing that we did some lat work I went over to the lat pull down did some pull downs with the conventional bar the grip was just slightly further out in shoulder width and that is how I like it I don't like to go too wide on the lap pull down in fact my favorite grip is actually a neutral grip and that's what I moved on to next I put some handles on there got the uni lateral movement and did some neutral grip lap pull downs so that was it one big back workout in the books and like I said it's my favorite time now post workout mealtime a shake is going to be happening we're going to be using egg whites protein powder milk so four ingredients easiest that I'm gonna get on to that and I'll see you in a minute and I actually haven't had any creasing today so you know I used to think that I had to mix it with something and I think that was the main and I think that was probably the main reason why I was always skipping it because I'd see it and think oh fuck I've got to mix it with something to be able to take it but I tell you what guys it doesn't it honestly doesn't taste like anything you can just go like this and it's gone there's no aftertaste it's fine so with that being said crentine's done the shake is done all right now seriously guys seriously that is some good shit I'm telling you so damn good so damn good the um the flavor of NTS way I've got at the moment is Cinegram which I got because it goes with pretty much anything and it definitely goes with oats and banana and chocolate and peanut butter and things like that so I would have to recommend it but with that said here is my shake that's done post workout meal is going to be once again one of the Tupperware containers with 500 grams of kangaroo mints I'm going to mix that with once again some rice so we've got 100 grams of protein 150 grams of carbs two meals 50 grams of protein 75 grams of carbs per meal you can't go wrong that is going to be what I'm going to use and that's it guys I will see you in the next clip I'm not sure when I'm going to go to sleep but it's times like this when I am sleep deprived and I've smashed a workout and I'm about to eat a nice feed that I don't feel like I'm asleep to be fair so fuck it who knows what I'm going to go to sleep but I'll let you guys know when I know I'm gonna stop talking and eat this shit