subtitle/2LDriAWltwM.srt

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">hey guys welcome back to my channel I</font>

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<font color="white" size=".72c">hope you're all doing well today's video</font>

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<font color="white" size=".72c">is going to be a full week of</font>

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">workouts</font>

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<font color="white" size=".72c">I am showing you guys my updated workout</font>

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<font color="white" size=".72c">split I've not done one of these videos</font>

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<font color="white" size=".72c">in a long time and I thought that</font>

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<font color="white" size=".72c">obviously now I'm into my bulk I thought</font>

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<font color="white" size=".72c">that you guys would want to see one it</font>

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<font color="white" size=".72c">also has been highly requested so it was</font>

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<font color="white" size=".72c">about time that I made a new one there's</font>

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<font color="white" size=".72c">not been like too many changes to my</font>

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<font color="white" size=".72c">like workout split or anything um it</font>

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<font color="white" size=".72c">will be mostly the same as what I've</font>

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<font color="white" size=".72c">done in the past with my full week of</font>

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<font color="white" size=".72c">workouts but I thought I would just make</font>

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<font color="white" size=".72c">an updated video and show you guys like</font>

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<font color="white" size=".72c">the current workouts that I am doing</font>

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<font color="white" size=".72c">like rinsing and repeating week in week</font>

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<font color="white" size=".72c">out to just make the most progress as</font>

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<font color="white" size=".72c">possible and to just really work on</font>

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<font color="white" size=".72c">progressively overloading in my training</font>

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<font color="white" size=".72c">and in my lifts yeah day one is glutes</font>

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<font color="white" size=".72c">and hamstrings it is now Monday I</font>

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<font color="white" size=".72c">usually do like to do um my glutes and</font>

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<font color="white" size=".72c">hamstrings workout on a Sunday however</font>

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<font color="white" size=".72c">it was hallow weekend just gone and I</font>

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<font color="white" size=".72c">hosted a Halloween party on Saturday</font>

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<font color="white" size=".72c">night so I was a little bit hung over</font>

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<font color="white" size=".72c">yesterday not going to lie so I've saved</font>

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<font color="white" size=".72c">my gym session to today I also do feel a</font>

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<font color="white" size=".72c">little bit ill a little bit worse for</font>

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<font color="white" size=".72c">wear I don't know if you can tell in my</font>

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<font color="white" size=".72c">voice I've just got a little bit of like</font>

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<font color="white" size=".72c">a buned up nose um but I think it's just</font>

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<font color="white" size=".72c">cuz like the weather's colder and stuff</font>

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<font color="white" size=".72c">but I don't feel too bad so I'm going to</font>

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<font color="white" size=".72c">get straight to it I know it'll make me</font>

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<font color="white" size=".72c">feel so much better yesterday I</font>

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<font color="white" size=".72c">literally barely did anything so I'm</font>

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<font color="white" size=".72c">excited to just get my body moving and</font>

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<font color="white" size=".72c">just get a good sweat on and get these</font>

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<font color="white" size=".72c">glutes and hammies all fired up I am</font>

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<font color="white" size=".72c">going to have my pre-workout this is ehp</font>

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<font color="white" size=".72c">Labs as always you guys know this is the</font>

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<font color="white" size=".72c">pre-workout that I use all the time it's</font>

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<font color="white" size=".72c">my favorite pre-workout ever and it's</font>

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<font color="white" size=".72c">the best one in my opinion that I have</font>

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<font color="white" size=".72c">ever tried this one is in the flavor</font>

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<font color="white" size=".72c">rainbow candy and it is in the pride</font>

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<font color="white" size=".72c">pre-workout genuinely this is my new</font>

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<font color="white" size=".72c">favorite flavor like by far it's unreal</font>

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<font color="white" size=".72c">and it just tastes like Skittles it's</font>

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<font color="white" size=".72c">unreal and I need to just down this but</font>

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<font color="white" size=".72c">I really need we so I'm going to go into</font>

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<font color="white" size=".72c">the gym right now and I'm going to take</font>

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<font color="white" size=".72c">you guys through my glutes and</font>

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<font color="white" size=".72c">hamstering session and yeah I hope you</font>

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<font color="white" size=".72c">enjoy this video all of my outfits as</font>

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<font color="white" size=".72c">well that I will show you throughout</font>

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<font color="white" size=".72c">this whole entire week will be from</font>

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<font color="white" size=".72c">honor active as you guys know it is my</font>

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<font color="white" size=".72c">Holy Grail it is my ride or die and if</font>

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<font color="white" size=".72c">you want to shop any fits if you see</font>

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<font color="white" size=".72c">anything you like then just head to the</font>

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<font color="white" size=".72c">link in my description and you can shop</font>

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<font color="white" size=".72c">through my athlete support link let's</font>

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<font color="white" size=".72c">get this pre-workout down and we'll go</font>

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<font color="white" size=".72c">train our</font>

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<font color="white" size=".72c">glutes</font>

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">h</font>

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<font color="white" size=".72c">first exercise we have is glute Drive</font>

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<font color="white" size=".72c">got a bit of a love hair relationship</font>

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<font color="white" size=".72c">with this exercise at the moment we're</font>

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<font color="white" size=".72c">pushing 20 40 50 100 right now but I</font>

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<font color="white" size=".72c">think I'm going to increase the WID</font>

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<font color="white" size=".72c">we're going to do three sets of 8 to 10</font>

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<font color="white" size=".72c">reps let's</font>

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<font color="white" size=".72c">go</font>

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<font color="white" size=".72c">N I did 10 I think I'm going to increase</font>

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<font color="white" size=".72c">the weight</font>

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<font color="white" size=".72c">by 20 kilos and put another 10 on each</font>

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<font color="white" size=".72c">side gosh my buom is dead already okay</font>

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<font color="white" size=".72c">second set with 120 that is the we</font>

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<font color="white" size=".72c">without the weight of the machine as</font>

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<font color="white" size=".72c">well by the way I'm not really sure how</font>

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<font color="white" size=".72c">much the machine weighs but it'll be a</font>

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<font color="white" size=".72c">lot more than 120</font>

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">heers oh my gosh okay guys next exercise</font>

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<font color="white" size=".72c">we have is barbell rdl's now this is 70</font>

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<font color="white" size=".72c">kilos and I'm just going to do a couple</font>

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<font color="white" size=".72c">reps to warm up and then probably add</font>

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<font color="white" size=".72c">another five on each side to make it</font>

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<font color="white" size=".72c">eight tight I'm really just trying to</font>

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<font color="white" size=".72c">increase my weight with these again</font>

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<font color="white" size=".72c">because I had definitely been slacking</font>

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<font color="white" size=".72c">with increasing the weight on my</font>

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<font color="white" size=".72c">[Applause]</font>

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<font color="white" size=".72c">rdls all right let's start a five</font>

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">three sets of eight reps that did feel</font>

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<font color="white" size=".72c">pretty heavy but we're going to do two</font>

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<font color="white" size=".72c">more sets and then move on to another</font>

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<font color="white" size=".72c">RDL variation I clearly chose violence</font>

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<font color="white" size=".72c">for my Monday morning next up guys we</font>

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<font color="white" size=".72c">have another Romanian deadlift variation</font>

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<font color="white" size=".72c">now I only usually do the one variation</font>

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<font color="white" size=".72c">in my glutes workouts it's usually just</font>

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<font color="white" size=".72c">barbell rdl's but I don't know I decided</font>

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<font color="white" size=".72c">to just spice it up today and I'm going</font>

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<font color="white" size=".72c">to do some single leg dumbbell rdl's so</font>

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<font color="white" size=".72c">I'll show you how I do them so get the</font>

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<font color="white" size=".72c">same arm to leg the same dumbbell in the</font>

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<font color="white" size=".72c">same arm as it is the leg that's doing</font>

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<font color="white" size=".72c">it and and then put this non-w working</font>

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<font color="white" size=".72c">leg to the back I usually just like to</font>

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<font color="white" size=".72c">put my hand on my hip for some support</font>

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<font color="white" size=".72c">and bend this working leg and then come</font>

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<font color="white" size=".72c">down just below knee length however far</font>

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<font color="white" size=".72c">down you go on your leg will be</font>

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<font color="white" size=".72c">dependent on how tall you are and just</font>

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<font color="white" size=".72c">the length of your femur and everything</font>

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<font color="white" size=".72c">like that so every single body will be</font>

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<font color="white" size=".72c">different in that aspect but I'm just</font>

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<font color="white" size=".72c">going to go down contract the glute on</font>

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<font color="white" size=".72c">the working leg and come back up and</font>

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<font color="white" size=".72c">keep the dumbbell super close to your</font>

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<font color="white" size=".72c">leg as well so we're going going to go</font>

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<font color="white" size=".72c">down and back up squeezing this glute</font>

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<font color="white" size=".72c">all the way down and back up and</font>

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<font color="white" size=".72c">Contracting the glute</font>

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<font color="white" size=".72c">muscle</font>

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<font color="white" size=".72c">three</font>

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<font color="white" size=".72c">four that was eight so we'll do eight</font>

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<font color="white" size=".72c">reps on each leg for two</font>

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<font color="white" size=".72c">sets and back</font>

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<font color="white" size=".72c">up</font>

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<font color="white" size=".72c">now the reason I'm only doing two sets</font>

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<font color="white" size=".72c">is because obviously I've already done</font>

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<font color="white" size=".72c">an RDL variation so I feel like I just</font>

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<font color="white" size=".72c">don't feel the need to do three sets of</font>

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<font color="white" size=".72c">both of these exercises and obviously</font>

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<font color="white" size=".72c">this is a unilateral movement so in</font>

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<font color="white" size=".72c">general it just takes longer to do</font>

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<font color="white" size=".72c">anyway it takes longer to complete I</font>

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<font color="white" size=".72c">don't know about anyone else with leg d</font>

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<font color="white" size=".72c">as well but my back is so hit and miss</font>

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<font color="white" size=".72c">like sometimes I feel certain movements</font>

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<font color="white" size=".72c">in my back more than my glutes like</font>

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<font color="white" size=".72c">usually on an RDL</font>

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<font color="white" size=".72c">that's the one that kind of like you</font>

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<font color="white" size=".72c">know just kind of engages it a little</font>

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<font color="white" size=".72c">bit and I think because I've done the</font>

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<font color="white" size=".72c">barbell rdl's as well now I'm doing this</font>

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<font color="white" size=".72c">my back is hurting just a little bit my</font>

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<font color="white" size=".72c">lower back so one more set of this and</font>

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<font color="white" size=".72c">then we're going to move on to something</font>

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<font color="white" size=".72c">else okay next exercise we have is cable</font>

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<font color="white" size=".72c">step UPS you guys will see me doing this</font>

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<font color="white" size=".72c">exercise all the time it is a holy grail</font>

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<font color="white" size=".72c">of mine for the glutes and you want to</font>

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<font color="white" size=".72c">do opposite arm to leg with this one</font>

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<font color="white" size=".72c">keep it super slow and controlled um</font>

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<font color="white" size=".72c">with the working leg just tap that on</font>

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<font color="white" size=".72c">the floor don't be pushing off the non-w</font>

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<font color="white" size=".72c">working</font>

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<font color="white" size=".72c">leg and</font>

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<font color="white" size=".72c">[Music]</font>

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<font color="white" size=".72c">up contracts that glue the entire</font>

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<font color="white" size=".72c">time I'm going to be doing two sets of</font>

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<font color="white" size=".72c">10 reps on each leg okay guys last up we</font>

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<font color="white" size=".72c">have seated hamstring curl now this is</font>

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<font color="white" size=".72c">going to be our haming string focused</font>

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<font color="white" size=".72c">isolation movement for the session</font>

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<font color="white" size=".72c">obviously all the other ones were</font>

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<font color="white" size=".72c">compounds and unilateral movements so</font>

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<font color="white" size=".72c">always got to prioritize some hamstring</font>

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<font color="white" size=".72c">isolation as well once a session is done</font>

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<font color="white" size=".72c">in the car I will just tell you guys</font>

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<font color="white" size=".72c">about the structure of my leg workouts</font>

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00:09:13,480 --> 00:09:17,240
<font color="white" size=".72c">and you know just how I structure</font>

187
00:09:15,000 --> 00:09:19,720
<font color="white" size=".72c">everything and how I structure a workout</font>

188
00:09:17,240 --> 00:09:22,000
<font color="white" size=".72c">for it to be most beneficial so we're</font>

189
00:09:19,720 --> 00:09:25,640
<font color="white" size=".72c">going to do seated hamstring curl for</font>

190
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<font color="white" size=".72c">three sets of 10 to 12</font>

191
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<font color="white" size=".72c">reps</font>

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<font color="white" size=".72c">[Applause]</font>

193
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<font color="white" size=".72c">all right guys my session is done please</font>

194
00:09:51,160 --> 00:09:56,959
<font color="white" size=".72c">ignore the state of my hair it's just</font>

195
00:09:54,000 --> 00:09:58,519
<font color="white" size=".72c">vile right now um but that glute session</font>

196
00:09:56,959 --> 00:10:01,000
<font color="white" size=".72c">was actually pretty good like I actually</font>

197
00:09:58,519 --> 00:10:02,959
<font color="white" size=".72c">enjoyed it took my time with it because</font>

198
00:10:01,000 --> 00:10:04,560
<font color="white" size=".72c">I've just found a lot recently that I've</font>

199
00:10:02,959 --> 00:10:05,480
<font color="white" size=".72c">just been going oh I'll just rush this a</font>

200
00:10:04,560 --> 00:10:07,680
<font color="white" size=".72c">little bit just so I can get back</font>

201
00:10:05,480 --> 00:10:11,440
<font color="white" size=".72c">quicker I'll Rush this I'll do one less</font>

202
00:10:07,680 --> 00:10:13,880
<font color="white" size=".72c">set maybe and today I didn't do that and</font>

203
00:10:11,440 --> 00:10:15,200
<font color="white" size=".72c">I was in there for quite a while not</font>

204
00:10:13,880 --> 00:10:16,959
<font color="white" size=".72c">that you need to be in there for like a</font>

205
00:10:15,200 --> 00:10:19,480
<font color="white" size=".72c">long time but I'm just glad that like I</font>

206
00:10:16,959 --> 00:10:21,800
<font color="white" size=".72c">wasn't rushing things and I just enjoyed</font>

207
00:10:19,480 --> 00:10:24,240
<font color="white" size=".72c">the session also pushed some pretty big</font>

208
00:10:21,800 --> 00:10:26,279
<font color="white" size=".72c">weight as well um which I wasn't</font>

209
00:10:24,240 --> 00:10:27,399
<font color="white" size=".72c">expecting so yeah I'm happy about that</font>

210
00:10:26,279 --> 00:10:29,640
<font color="white" size=".72c">but yeah I just wanted to talk to you</font>

211
00:10:27,399 --> 00:10:31,839
<font color="white" size=".72c">guys about the structure of my leg</font>

212
00:10:29,640 --> 00:10:33,920
<font color="white" size=".72c">workout specifically this does also kind</font>

213
00:10:31,839 --> 00:10:37,360
<font color="white" size=".72c">of apply to upper body workouts but more</font>

214
00:10:33,920 --> 00:10:39,880
<font color="white" size=".72c">so lower body workouts so I say it in</font>

215
00:10:37,360 --> 00:10:41,680
<font color="white" size=".72c">every single like workout split video</font>

216
00:10:39,880 --> 00:10:43,959
<font color="white" size=".72c">but the way that I structure my leg</font>

217
00:10:41,680 --> 00:10:46,000
<font color="white" size=".72c">workouts is I start with compounds go</font>

218
00:10:43,959 --> 00:10:48,920
<font color="white" size=".72c">into unilateral movement and then go</font>

219
00:10:46,000 --> 00:10:50,560
<font color="white" size=".72c">into isolation so a compound movement is</font>

220
00:10:48,920 --> 00:10:52,360
<font color="white" size=".72c">a movement that targets more than one</font>

221
00:10:50,560 --> 00:10:55,000
<font color="white" size=".72c">muscle at a time and it is used with the</font>

222
00:10:52,360 --> 00:10:57,200
<font color="white" size=".72c">movements that require the most energy</font>

223
00:10:55,000 --> 00:10:59,600
<font color="white" size=".72c">and usually the movements that you would</font>

224
00:10:57,200 --> 00:11:01,639
<font color="white" size=".72c">want to progressively overload in more</font>

225
00:10:59,600 --> 00:11:02,959
<font color="white" size=".72c">than a unilateral movement for example</font>

226
00:11:01,639 --> 00:11:04,880
<font color="white" size=".72c">you'd want to like increase the weight</font>

227
00:11:02,959 --> 00:11:07,680
<font color="white" size=".72c">on them each week increase the</font>

228
00:11:04,880 --> 00:11:10,200
<font color="white" size=".72c">Reps and that is your rdl's your hip</font>

229
00:11:07,680 --> 00:11:11,880
<font color="white" size=".72c">thrusts your squats for example those</font>

230
00:11:10,200 --> 00:11:13,519
<font color="white" size=".72c">are just three examples of a compound</font>

231
00:11:11,880 --> 00:11:15,880
<font color="white" size=".72c">movement and you may find that when you</font>

232
00:11:13,519 --> 00:11:17,160
<font color="white" size=".72c">do those movements say you do a hip</font>

233
00:11:15,880 --> 00:11:18,760
<font color="white" size=".72c">thrust it's not just your bum that's</font>

234
00:11:17,160 --> 00:11:20,279
<font color="white" size=".72c">hurting it's also your hamstrings it can</font>

235
00:11:18,760 --> 00:11:22,880
<font color="white" size=".72c">also be some other muscles because it</font>

236
00:11:20,279 --> 00:11:24,680
<font color="white" size=".72c">works more than one muscle at a time so</font>

237
00:11:22,880 --> 00:11:27,360
<font color="white" size=".72c">I always always recommend doing these</font>

238
00:11:24,680 --> 00:11:29,000
<font color="white" size=".72c">movements at the start of your workout</font>

239
00:11:27,360 --> 00:11:31,079
<font color="white" size=".72c">just because obviously as I said they</font>

240
00:11:29,000 --> 00:11:33,040
<font color="white" size=".72c">ire the most energy and usually is the</font>

241
00:11:31,079 --> 00:11:34,680
<font color="white" size=".72c">workouts that you are wanting to</font>

242
00:11:33,040 --> 00:11:36,440
<font color="white" size=".72c">progress in each week and you're not</font>

243
00:11:34,680 --> 00:11:38,440
<font color="white" size=".72c">going to be able to see the most</font>

244
00:11:36,440 --> 00:11:40,360
<font color="white" size=".72c">progression and benefit the most from</font>

245
00:11:38,440 --> 00:11:41,680
<font color="white" size=".72c">the exercises if you are you know</font>

246
00:11:40,360 --> 00:11:44,320
<font color="white" size=".72c">putting them in at the end when you're</font>

247
00:11:41,680 --> 00:11:46,120
<font color="white" size=".72c">depleted and tired so yeah I always</font>

248
00:11:44,320 --> 00:11:48,000
<font color="white" size=".72c">always say to start with compounds and</font>

249
00:11:46,120 --> 00:11:50,760
<font color="white" size=".72c">then go into unilateral movements which</font>

250
00:11:48,000 --> 00:11:53,800
<font color="white" size=".72c">are the single leg or single arm</font>

251
00:11:50,760 --> 00:11:55,760
<font color="white" size=".72c">movements so today I did a single leg</font>

252
00:11:53,800 --> 00:11:58,000
<font color="white" size=".72c">dumbbell RDL and then I did cable</font>

253
00:11:55,760 --> 00:12:00,600
<font color="white" size=".72c">step-ups but for me cable step-ups are</font>

254
00:11:58,000 --> 00:12:02,040
<font color="white" size=".72c">also sort of an isolation movement as</font>

255
00:12:00,600 --> 00:12:03,399
<font color="white" size=".72c">well for my glutes I would class them</font>

256
00:12:02,040 --> 00:12:04,959
<font color="white" size=".72c">more as an isolation movement and</font>

257
00:12:03,399 --> 00:12:07,240
<font color="white" size=".72c">unilateral movements are just super</font>

258
00:12:04,959 --> 00:12:08,880
<font color="white" size=".72c">important to kind of try and prevent</font>

259
00:12:07,240 --> 00:12:10,600
<font color="white" size=".72c">imbalances in your body as much as</font>

260
00:12:08,880 --> 00:12:13,160
<font color="white" size=".72c">possible and it is just also really good</font>

261
00:12:10,600 --> 00:12:15,519
<font color="white" size=".72c">to just put a lot of focus on one side</font>

262
00:12:13,160 --> 00:12:17,120
<font color="white" size=".72c">of your body at one time which is great</font>

263
00:12:15,519 --> 00:12:19,760
<font color="white" size=".72c">for obviously growth and it just gives</font>

264
00:12:17,120 --> 00:12:21,480
<font color="white" size=".72c">more attention to the specific muscle</font>

265
00:12:19,760 --> 00:12:22,839
<font color="white" size=".72c">rather than you know just doing compound</font>

266
00:12:21,480 --> 00:12:24,920
<font color="white" size=".72c">movements where you're working a lot of</font>

267
00:12:22,839 --> 00:12:26,680
<font color="white" size=".72c">muscles at once and then at the end I</font>

268
00:12:24,920 --> 00:12:28,680
<font color="white" size=".72c">like to do my isolation movements so</font>

269
00:12:26,680 --> 00:12:32,000
<font color="white" size=".72c">these are movements that focus more on</font>

270
00:12:28,680 --> 00:12:34,720
<font color="white" size=".72c">one muscle at a time no exercise is ever</font>

271
00:12:32,000 --> 00:12:37,279
<font color="white" size=".72c">going to literally just focus on one</font>

272
00:12:34,720 --> 00:12:40,079
<font color="white" size=".72c">muscle but the isolation movements focus</font>

273
00:12:37,279 --> 00:12:42,000
<font color="white" size=".72c">on one muscle more so than a compound</font>

274
00:12:40,079 --> 00:12:44,040
<font color="white" size=".72c">for example they're just much more</font>

275
00:12:42,000 --> 00:12:46,800
<font color="white" size=".72c">isolating on a specific muscle that you</font>

276
00:12:44,040 --> 00:12:48,920
<font color="white" size=".72c">are wanting to contract for example a</font>

277
00:12:46,800 --> 00:12:50,720
<font color="white" size=".72c">hamstring curl it is predominantly</font>

278
00:12:48,920 --> 00:12:51,880
<font color="white" size=".72c">hamstring focused you'll be able to feel</font>

279
00:12:50,720 --> 00:12:53,279
<font color="white" size=".72c">it if you've ever done the movement same</font>

280
00:12:51,880 --> 00:12:55,440
<font color="white" size=".72c">as a leg extension when you're doing</font>

281
00:12:53,279 --> 00:12:57,120
<font color="white" size=".72c">quads it's just very heavily focused on</font>

282
00:12:55,440 --> 00:12:59,040
<font color="white" size=".72c">that one muscle and it's also just a</font>

283
00:12:57,120 --> 00:13:00,639
<font color="white" size=".72c">really good way to burn out that muscle</font>

284
00:12:59,040 --> 00:13:02,000
<font color="white" size=".72c">towards the end of your session it's the</font>

285
00:13:00,639 --> 00:13:04,720
<font color="white" size=".72c">kind of movements that I would like to</font>

286
00:13:02,000 --> 00:13:06,240
<font color="white" size=".72c">do more reps in and maybe go a little</font>

287
00:13:04,720 --> 00:13:08,839
<font color="white" size=".72c">bit lighter on them like I'm not trying</font>

288
00:13:06,240 --> 00:13:10,639
<font color="white" size=".72c">to max out on the hamstring curl or the</font>

289
00:13:08,839 --> 00:13:12,399
<font color="white" size=".72c">leg extension they're the kind of things</font>

290
00:13:10,639 --> 00:13:14,839
<font color="white" size=".72c">that I would maybe do drop sets with I'd</font>

291
00:13:12,399 --> 00:13:16,560
<font color="white" size=".72c">do 12 to 15 reps with and just really</font>

292
00:13:14,839 --> 00:13:18,639
<font color="white" size=".72c">burn out that muscle at the end just put</font>

293
00:13:16,560 --> 00:13:20,839
<font color="white" size=".72c">a lot of strain on that one muscle but</font>

294
00:13:18,639 --> 00:13:23,920
<font color="white" size=".72c">yeah that is how I advise to structure</font>

295
00:13:20,839 --> 00:13:25,720
<font color="white" size=".72c">your leg workouts always I do not really</font>

296
00:13:23,920 --> 00:13:27,519
<font color="white" size=".72c">recommend doing compounds at the end you</font>

297
00:13:25,720 --> 00:13:29,560
<font color="white" size=".72c">know sometimes you might see people</font>

298
00:13:27,519 --> 00:13:31,000
<font color="white" size=".72c">barbell squatting at the end and you</font>

299
00:13:29,560 --> 00:13:33,199
<font color="white" size=".72c">know that's fine if you want to do that</font>

300
00:13:31,000 --> 00:13:34,839
<font color="white" size=".72c">I just wouldn't really recommend it um</font>

301
00:13:33,199 --> 00:13:36,800
<font color="white" size=".72c">but if your focus is elsewhere rather</font>

302
00:13:34,839 --> 00:13:39,800
<font color="white" size=".72c">than progressing in those movements then</font>

303
00:13:36,800 --> 00:13:42,000
<font color="white" size=".72c">you do you but if someone was to ask me</font>

304
00:13:39,800 --> 00:13:43,920
<font color="white" size=".72c">how to structure a workout that is</font>

305
00:13:42,000 --> 00:13:45,440
<font color="white" size=".72c">always what I would say but yeah that</font>

306
00:13:43,920 --> 00:13:48,000
<font color="white" size=".72c">was today's workout tomorrow we are</font>

307
00:13:45,440 --> 00:13:50,120
<font color="white" size=".72c">training push so I will see you guys</font>

308
00:13:48,000 --> 00:13:52,959
<font color="white" size=".72c">again early in the morning for a push</font>

309
00:13:50,120 --> 00:13:55,199
<font color="white" size=".72c">workout hey guys happy Tuesday it is the</font>

310
00:13:52,959 --> 00:13:56,880
<font color="white" size=".72c">second workout of the week is going to</font>

311
00:13:55,199 --> 00:13:59,120
<font color="white" size=".72c">be push this morning so that is</font>

312
00:13:56,880 --> 00:14:01,399
<font color="white" size=".72c">shoulders chest and triceps this this is</font>

313
00:13:59,120 --> 00:14:03,519
<font color="white" size=".72c">a workout that I have actually been</font>

314
00:14:01,399 --> 00:14:04,680
<font color="white" size=".72c">loving at the moment and that is saying</font>

315
00:14:03,519 --> 00:14:06,519
<font color="white" size=".72c">something because I've not really been</font>

316
00:14:04,680 --> 00:14:08,440
<font color="white" size=".72c">enjoying my training lately but I am</font>

317
00:14:06,519 --> 00:14:11,880
<font color="white" size=".72c">looking forward to this push session</font>

318
00:14:08,440 --> 00:14:15,240
<font color="white" size=".72c">push session got up at 6:30 again I'm on</font>

319
00:14:11,880 --> 00:14:17,680
<font color="white" size=".72c">my like early morning wake up grind and</font>

320
00:14:15,240 --> 00:14:19,360
<font color="white" size=".72c">I'm enjoying it so much it's always the</font>

321
00:14:17,680 --> 00:14:21,160
<font color="white" size=".72c">hardest part as I said in my last video</font>

322
00:14:19,360 --> 00:14:23,160
<font color="white" size=".72c">like actually just the actual getting up</font>

323
00:14:21,160 --> 00:14:24,639
<font color="white" size=".72c">part but once I'm up I feel so much</font>

324
00:14:23,160 --> 00:14:26,399
<font color="white" size=".72c">better for it and I just feel like I</font>

325
00:14:24,639 --> 00:14:27,959
<font color="white" size=".72c">just get so much more done in the day</font>

326
00:14:26,399 --> 00:14:30,600
<font color="white" size=".72c">and I can just get home from the gym so</font>

327
00:14:27,959 --> 00:14:32,920
<font color="white" size=".72c">much earlier in the day but yeah going</font>

328
00:14:30,600 --> 00:14:35,680
<font color="white" size=".72c">to be training push today and I'm going</font>

329
00:14:32,920 --> 00:14:38,360
<font color="white" size=".72c">to take you guys along I have got my</font>

330
00:14:35,680 --> 00:14:41,480
<font color="white" size=".72c">pre-workout once again which is pride</font>

331
00:14:38,360 --> 00:14:43,160
<font color="white" size=".72c">pre-workout from ehp labs and they by</font>

332
00:14:41,480 --> 00:14:46,880
<font color="white" size=".72c">the way by the time this video is up</font>

333
00:14:43,160 --> 00:14:49,560
<font color="white" size=".72c">this will be live but their Black Friday</font>

334
00:14:46,880 --> 00:14:52,040
<font color="white" size=".72c">and Cyber Monday sale is starting on the</font>

335
00:14:49,560 --> 00:14:54,720
<font color="white" size=".72c">1st of November which is like a huge</font>

336
00:14:52,040 --> 00:14:56,880
<font color="white" size=".72c">treat because it's actually so far in</font>

337
00:14:54,720 --> 00:14:58,920
<font color="white" size=".72c">advance from Black Friday but from the</font>

338
00:14:56,880 --> 00:15:00,079
<font color="white" size=".72c">1st of November which will obviously be</font>

339
00:14:58,920 --> 00:15:01,759
<font color="white" size=".72c">valid by the time you guys watch this</font>

340
00:15:00,079 --> 00:15:04,160
<font color="white" size=".72c">cuz this will be up in the first week of</font>

341
00:15:01,759 --> 00:15:05,920
<font color="white" size=".72c">November um but from the 1 of November</font>

342
00:15:04,160 --> 00:15:09,040
<font color="white" size=".72c">there will be the Black Friday sale</font>

343
00:15:05,920 --> 00:15:10,759
<font color="white" size=".72c">which will be up to 70% off on site with</font>

344
00:15:09,040 --> 00:15:12,079
<font color="white" size=".72c">my code Mia which I will put on the</font>

345
00:15:10,759 --> 00:15:14,480
<font color="white" size=".72c">screen so if you guys want to get</font>

346
00:15:12,079 --> 00:15:16,360
<font color="white" size=".72c">yourself some massively discounted</font>

347
00:15:14,480 --> 00:15:19,040
<font color="white" size=".72c">supplements then make sure you head to</font>

348
00:15:16,360 --> 00:15:20,600
<font color="white" size=".72c">the link in my description or in my bio</font>

349
00:15:19,040 --> 00:15:22,399
<font color="white" size=".72c">on Instagram or you can just literally</font>

350
00:15:20,600 --> 00:15:25,639
<font color="white" size=".72c">go on the site and type in my code Mia</font>

351
00:15:22,399 --> 00:15:27,279
<font color="white" size=".72c">and that will get you up to 70% off on</font>

352
00:15:25,639 --> 00:15:29,360
<font color="white" size=".72c">obviously selected products and stuff</font>

353
00:15:27,279 --> 00:15:32,240
<font color="white" size=".72c">and then on the actual black Friday my</font>

354
00:15:29,360 --> 00:15:34,040
<font color="white" size=".72c">athlete code will be 20% off on</font>

355
00:15:32,240 --> 00:15:36,279
<font color="white" size=".72c">everything yeah for now you can enjoy up</font>

356
00:15:34,040 --> 00:15:38,240
<font color="white" size=".72c">to 70% off if you need to stock up on</font>

357
00:15:36,279 --> 00:15:40,079
<font color="white" size=".72c">supplements even if you want to stock up</font>

358
00:15:38,240 --> 00:15:41,680
<font color="white" size=".72c">on supplements for like the new year to</font>

359
00:15:40,079 --> 00:15:43,480
<font color="white" size=".72c">get ready I feel like Black Friday is</font>

360
00:15:41,680 --> 00:15:45,480
<font color="white" size=".72c">like the perfect time cuz then you've</font>

361
00:15:43,480 --> 00:15:48,279
<font color="white" size=".72c">got them ready and obviously you can get</font>

362
00:15:45,480 --> 00:15:50,600
<font color="white" size=".72c">them for way cheaper but yeah I'm going</font>

363
00:15:48,279 --> 00:15:53,160
<font color="white" size=".72c">to head into the gym now to try and push</font>

364
00:15:50,600 --> 00:15:55,319
<font color="white" size=".72c">I love my outfit today by the way guys</font>

365
00:15:53,160 --> 00:15:58,680
<font color="white" size=".72c">I'm wearing deep top Longline jacket and</font>

366
00:15:55,319 --> 00:16:03,600
<font color="white" size=".72c">vanilla leggings and then my slit blue</font>

367
00:15:58,680 --> 00:16:03,600
<font color="white" size=".72c">Fest but yeah let's go smash this push</font>

368
00:16:24,199 --> 00:16:30,680
<font color="white" size=".72c">session all right first exercise is flat</font>

369
00:16:28,240 --> 00:16:31,839
<font color="white" size=".72c">do about bench press and I'm going for</font>

370
00:16:30,680 --> 00:16:35,959
<font color="white" size=".72c">like a moderate weight here I'm going to</font>

371
00:16:31,839 --> 00:16:35,959
<font color="white" size=".72c">do three sets of 8 to 10</font>

372
00:16:41,720 --> 00:16:47,719
<font color="white" size=".72c">[Applause]</font>

373
00:16:57,480 --> 00:17:01,519
<font color="white" size=".72c">reps</font>

374
00:17:00,040 --> 00:17:03,319
<font color="white" size=".72c">okay that was heavier than I thought it</font>

375
00:17:01,519 --> 00:17:05,559
<font color="white" size=".72c">was going to be I only managed six reps</font>

376
00:17:03,319 --> 00:17:07,640
<font color="white" size=".72c">there's 20 kilos in each arm so I think</font>

377
00:17:05,559 --> 00:17:11,280
<font color="white" size=".72c">I'll just do I think I'll stick it this</font>

378
00:17:07,640 --> 00:17:12,679
<font color="white" size=".72c">way three sets of six reps probably I'll</font>

379
00:17:11,280 --> 00:17:15,280
<font color="white" size=".72c">try keep to six reps throughout the</font>

380
00:17:12,679 --> 00:17:17,839
<font color="white" size=".72c">whole duration of all the sets I feel</font>

381
00:17:15,280 --> 00:17:20,240
<font color="white" size=".72c">weak on this today okay the last set</font>

382
00:17:17,839 --> 00:17:23,919
<font color="white" size=".72c">before this I got seven reps rather than</font>

383
00:17:20,240 --> 00:17:23,919
<font color="white" size=".72c">six so hopefully I can match seven</font>

384
00:17:27,400 --> 00:17:30,400
<font color="white" size=".72c">again</font>

385
00:17:47,360 --> 00:17:51,520
<font color="white" size=".72c">all right next up we have shoulders I'm</font>

386
00:17:49,200 --> 00:17:54,200
<font color="white" size=".72c">going need machine shoulder press and</font>

387
00:17:51,520 --> 00:17:56,919
<font color="white" size=".72c">I'm going to do three sets of 8 to 10</font>

388
00:17:54,200 --> 00:17:58,720
<font color="white" size=".72c">wraps I think I'm going for my usual wi</font>

389
00:17:56,919 --> 00:18:03,320
<font color="white" size=".72c">but I'll see how it feels I might</font>

390
00:17:58,720 --> 00:18:03,320
<font color="white" size=".72c">increase it and do eight</font>

391
00:18:20,020 --> 00:18:23,270
<font color="white" size=".72c">[Applause]</font>

392
00:18:24,799 --> 00:18:30,840
<font color="white" size=".72c">reps okay I'm going to keep that W as it</font>

393
00:18:27,320 --> 00:18:33,320
<font color="white" size=".72c">is did 10 reps comfortably so I'm just</font>

394
00:18:30,840 --> 00:18:36,280
<font color="white" size=".72c">going to keep it keep it as it is okay</font>

395
00:18:33,320 --> 00:18:38,559
<font color="white" size=".72c">next up we've got machine incline press</font>

396
00:18:36,280 --> 00:18:40,880
<font color="white" size=".72c">and I'm going to be doing three sets of</font>

397
00:18:38,559 --> 00:18:40,880
<font color="white" size=".72c">10</font>

398
00:18:42,470 --> 00:18:46,119
<font color="white" size=".72c">[Music]</font>

399
00:18:57,320 --> 00:19:00,320
<font color="white" size=".72c">reps</font>

400
00:19:04,650 --> 00:19:09,360
<font color="white" size=".72c">[Music]</font>

401
00:19:07,200 --> 00:19:11,840
<font color="white" size=".72c">okay next up we have cable lat razors</font>

402
00:19:09,360 --> 00:19:13,559
<font color="white" size=".72c">these are like a crisscross variation</font>

403
00:19:11,840 --> 00:19:15,640
<font color="white" size=".72c">which I have been really enjoying</font>

404
00:19:13,559 --> 00:19:16,740
<font color="white" size=".72c">recently I'm going to do two sets of 10</font>

405
00:19:15,640 --> 00:19:18,930
<font color="white" size=".72c">to 12</font>

406
00:19:16,740 --> 00:19:21,080
<font color="white" size=".72c">[Applause]</font>

407
00:19:18,930 --> 00:19:24,039
<font color="white" size=".72c">[Music]</font>

408
00:19:21,080 --> 00:19:26,400
<font color="white" size=".72c">reps might help if I actually make the</font>

409
00:19:24,039 --> 00:19:26,400
<font color="white" size=".72c">way</font>

410
00:19:27,240 --> 00:19:30,240
<font color="white" size=".72c">equal</font>

411
00:19:35,919 --> 00:19:38,720
<font color="white" size=".72c">might need to lower the</font>

412
00:19:40,760 --> 00:19:44,640
<font color="white" size=".72c">weight I'm going to lower the weight was</font>

413
00:19:42,960 --> 00:19:48,320
<font color="white" size=".72c">a bit ambitious of me to even put this</font>

414
00:19:44,640 --> 00:19:51,320
<font color="white" size=".72c">we on anything</font>

415
00:19:48,320 --> 00:19:51,320
<font color="white" size=".72c">eight</font>

416
00:19:52,039 --> 00:19:55,039
<font color="white" size=".72c">9</font>

417
00:19:56,200 --> 00:20:01,000
<font color="white" size=".72c">10 12</font>

418
00:19:58,799 --> 00:20:03,440
<font color="white" size=".72c">if you have not tried that cable flat</font>

419
00:20:01,000 --> 00:20:05,919
<font color="white" size=".72c">rise variation give it a go it burns so</font>

420
00:20:03,440 --> 00:20:09,720
<font color="white" size=".72c">good okay next up we have cable flies</font>

421
00:20:05,919 --> 00:20:10,620
<font color="white" size=".72c">which is our chest isolation exercise of</font>

422
00:20:09,720 --> 00:20:13,890
<font color="white" size=".72c">the</font>

423
00:20:10,620 --> 00:20:13,890
<font color="white" size=".72c">[Applause]</font>

424
00:20:27,159 --> 00:20:32,130
<font color="white" size=".72c">workout</font>

425
00:20:28,940 --> 00:20:32,130
<font color="white" size=".72c">[Music]</font>

426
00:20:34,600 --> 00:20:39,200
<font color="white" size=".72c">going to do two sets of 10 reps okay</font>

427
00:20:36,799 --> 00:20:40,960
<font color="white" size=".72c">last last exercise we have is triceps</font>

428
00:20:39,200 --> 00:20:43,559
<font color="white" size=".72c">and I'm going to be doing three sets of</font>

429
00:20:40,960 --> 00:20:45,039
<font color="white" size=".72c">10 reps and it's tricep extensions if</font>

430
00:20:43,559 --> 00:20:46,840
<font color="white" size=".72c">you've never used this cable attachment</font>

431
00:20:45,039 --> 00:20:49,120
<font color="white" size=".72c">before make sure you give it a go it's</font>

432
00:20:46,840 --> 00:20:49,120
<font color="white" size=".72c">so</font>

433
00:20:57,120 --> 00:21:00,120
<font color="white" size=".72c">good</font>

434
00:21:00,290 --> 00:21:03,530
<font color="white" size=".72c">[Applause]</font>

435
00:21:03,880 --> 00:21:08,159
<font color="white" size=".72c">I am now back from my push session it's</font>

436
00:21:06,799 --> 00:21:10,440
<font color="white" size=".72c">always a mouthful when I have to say</font>

437
00:21:08,159 --> 00:21:13,600
<font color="white" size=".72c">push session but the workout was pretty</font>

438
00:21:10,440 --> 00:21:16,559
<font color="white" size=".72c">good it wasn't like unreal it was very</font>

439
00:21:13,600 --> 00:21:18,880
<font color="white" size=".72c">average I feel like my gym right now is</font>

440
00:21:16,559 --> 00:21:20,240
<font color="white" size=".72c">really cold obviously the weather's cold</font>

441
00:21:18,880 --> 00:21:22,159
<font color="white" size=".72c">and you know when you just feel like you</font>

442
00:21:20,240 --> 00:21:23,720
<font color="white" size=".72c">just can't warm up the whole time</font>

443
00:21:22,159 --> 00:21:26,039
<font color="white" size=".72c">especially on upper body days I have</font>

444
00:21:23,720 --> 00:21:28,760
<font color="white" size=".72c">that issue a little bit cuz I'm not</font>

445
00:21:26,039 --> 00:21:30,640
<font color="white" size=".72c">really a sweaty person and the only time</font>

446
00:21:28,760 --> 00:21:33,600
<font color="white" size=".72c">I really sweat is when I do legs and</font>

447
00:21:30,640 --> 00:21:35,279
<font color="white" size=".72c">even then it's not like loads and loads</font>

448
00:21:33,600 --> 00:21:37,559
<font color="white" size=".72c">um so the Gym's like really cold and I</font>

449
00:21:35,279 --> 00:21:39,000
<font color="white" size=".72c">just cannot get myself like really warm</font>

450
00:21:37,559 --> 00:21:41,679
<font color="white" size=".72c">and I don't know it just makes me feel</font>

451
00:21:39,000 --> 00:21:42,840
<font color="white" size=".72c">like makes me feel like not as good I</font>

452
00:21:41,679 --> 00:21:45,200
<font color="white" size=".72c">don't know why you know when you just</font>

453
00:21:42,840 --> 00:21:47,200
<font color="white" size=".72c">like cold everything just feels a bit</font>

454
00:21:45,200 --> 00:21:48,600
<font color="white" size=".72c">stiff but I'm going to have to get used</font>

455
00:21:47,200 --> 00:21:50,200
<font color="white" size=".72c">to it because it's going to get a lot</font>

456
00:21:48,600 --> 00:21:52,320
<font color="white" size=".72c">colder over the next few months I think</font>

457
00:21:50,200 --> 00:21:55,200
<font color="white" size=".72c">I just need to yeah get used to it he'll</font>

458
00:21:52,320 --> 00:21:58,080
<font color="white" size=".72c">just be a case of getting used to it but</font>

459
00:21:55,200 --> 00:22:00,320
<font color="white" size=".72c">yeah that was the push session done</font>

460
00:21:58,080 --> 00:22:01,919
<font color="white" size=".72c">tomorrow I'm going to be training quads</font>

461
00:22:00,320 --> 00:22:04,520
<font color="white" size=".72c">and calves which is Wednesday it's</font>

462
00:22:01,919 --> 00:22:07,159
<font color="white" size=".72c">Tuesday today and then Thursday is going</font>

463
00:22:04,520 --> 00:22:09,279
<font color="white" size=".72c">to be my rest day and then Friday is</font>

464
00:22:07,159 --> 00:22:11,200
<font color="white" size=".72c">going to be a workout that I have</font>

465
00:22:09,279 --> 00:22:12,840
<font color="white" size=".72c">actually only just this is going to be</font>

466
00:22:11,200 --> 00:22:14,919
<font color="white" size=".72c">the first week I'm actually starting to</font>

467
00:22:12,840 --> 00:22:17,960
<font color="white" size=".72c">implement this day into my routine and</font>

468
00:22:14,919 --> 00:22:19,480
<font color="white" size=".72c">it's going to be a cardio and core day</font>

469
00:22:17,960 --> 00:22:21,480
<font color="white" size=".72c">now you might be thinking why what's the</font>

470
00:22:19,480 --> 00:22:24,000
<font color="white" size=".72c">point of doing cardio when I'm bulking</font>

471
00:22:21,480 --> 00:22:25,919
<font color="white" size=".72c">and stuff and it's not even just for</font>

472
00:22:24,000 --> 00:22:28,200
<font color="white" size=".72c">aesthetic reasons I just want to</font>

473
00:22:25,919 --> 00:22:29,880
<font color="white" size=".72c">incorporate just a little bit even just</font>

474
00:22:28,200 --> 00:22:32,679
<font color="white" size=".72c">like 20 minutes of stair Master like</font>

475
00:22:29,880 --> 00:22:34,640
<font color="white" size=".72c">once a week just for my cardiovascular</font>

476
00:22:32,679 --> 00:22:36,120
<font color="white" size=".72c">health and everything like that and</font>

477
00:22:34,640 --> 00:22:37,799
<font color="white" size=".72c">doing it actually does make me feel</font>

478
00:22:36,120 --> 00:22:39,200
<font color="white" size=".72c">really good afterwards like I think that</font>

479
00:22:37,799 --> 00:22:41,320
<font color="white" size=".72c">would be the one thing that would really</font>

480
00:22:39,200 --> 00:22:43,760
<font color="white" size=".72c">just make me sweat it out and obviously</font>

481
00:22:41,320 --> 00:22:45,720
<font color="white" size=".72c">I've not done like a day like that in a</font>

482
00:22:43,760 --> 00:22:47,480
<font color="white" size=".72c">long time so I might actually really</font>

483
00:22:45,720 --> 00:22:48,640
<font color="white" size=".72c">enjoy it just like switching things up</font>

484
00:22:47,480 --> 00:22:51,279
<font color="white" size=".72c">and I feel like I do just need a little</font>

485
00:22:48,640 --> 00:22:53,400
<font color="white" size=".72c">bit of change in my workout split so I'm</font>

486
00:22:51,279 --> 00:22:56,279
<font color="white" size=".72c">excited for that day on Friday and I'm</font>

487
00:22:53,400 --> 00:22:59,039
<font color="white" size=".72c">going to be doing car not for appearance</font>

488
00:22:56,279 --> 00:23:00,919
<font color="white" size=".72c">purposes at all it's going to be to help</font>

489
00:22:59,039 --> 00:23:03,080
<font color="white" size=".72c">me with my lifts obviously having a</font>

490
00:23:00,919 --> 00:23:05,000
<font color="white" size=".72c">strong core is so so important when</font>

491
00:23:03,080 --> 00:23:06,240
<font color="white" size=".72c">lifting heavy weights especially when</font>

492
00:23:05,000 --> 00:23:07,440
<font color="white" size=".72c">you're doing compound movements and</font>

493
00:23:06,240 --> 00:23:09,000
<font color="white" size=".72c">stuff like that so I just feel like</font>

494
00:23:07,440 --> 00:23:11,480
<font color="white" size=".72c">it'll just help me in that aspect as</font>

495
00:23:09,000 --> 00:23:13,919
<font color="white" size=".72c">well and just help me get the most out</font>

496
00:23:11,480 --> 00:23:15,679
<font color="white" size=".72c">of the lifts that are really important</font>

497
00:23:13,919 --> 00:23:17,679
<font color="white" size=".72c">to me so yeah I'm excited to take you</font>

498
00:23:15,679 --> 00:23:20,440
<font color="white" size=".72c">guys along on the rest of the workout</font>

499
00:23:17,679 --> 00:23:22,520
<font color="white" size=".72c">week and I will see you again early in</font>

500
00:23:20,440 --> 00:23:24,840
<font color="white" size=".72c">the morning tomorrow for my quads and</font>

501
00:23:22,520 --> 00:23:24,840
<font color="white" size=".72c">carve</font>

502
00:23:26,880 --> 00:23:29,880
<font color="white" size=".72c">session</font>

503
00:23:45,240 --> 00:23:50,240
<font color="white" size=".72c">hey guys it's now Wednesday the 1st of</font>

504
00:23:47,840 --> 00:23:52,840
<font color="white" size=".72c">November guys it's the 1st of November</font>

505
00:23:50,240 --> 00:23:56,880
<font color="white" size=".72c">it's Christmas season I've got my</font>

506
00:23:52,840 --> 00:23:59,880
<font color="white" size=".72c">cinnamon car scent and guess who's</font>

507
00:23:56,880 --> 00:23:59,880
<font color="white" size=".72c">defrosted</font>

508
00:24:02,960 --> 00:24:09,039
<font color="white" size=".72c">Christmas anyway enough of that we're</font>

509
00:24:06,480 --> 00:24:11,799
<font color="white" size=".72c">talking about the gym today not festive</font>

510
00:24:09,039 --> 00:24:13,360
<font color="white" size=".72c">things but it's the 1st of November and</font>

511
00:24:11,799 --> 00:24:15,120
<font color="white" size=".72c">I am so excited for this month this is</font>

512
00:24:13,360 --> 00:24:17,400
<font color="white" size=".72c">my birthday month and then we've got</font>

513
00:24:15,120 --> 00:24:18,960
<font color="white" size=".72c">Christmas and I just feel like this time</font>

514
00:24:17,400 --> 00:24:21,320
<font color="white" size=".72c">of year is just my favorite time of year</font>

515
00:24:18,960 --> 00:24:23,480
<font color="white" size=".72c">ever it's just such good vibes and I</font>

516
00:24:21,320 --> 00:24:25,399
<font color="white" size=".72c">just love it all of that aside I'm at</font>

517
00:24:23,480 --> 00:24:27,520
<font color="white" size=".72c">the gym this morning to train quads and</font>

518
00:24:25,399 --> 00:24:29,640
<font color="white" size=".72c">cves I'm kind of excited for this</font>

519
00:24:27,520 --> 00:24:31,640
<font color="white" size=".72c">session not going to lie I feel like the</font>

520
00:24:29,640 --> 00:24:34,760
<font color="white" size=".72c">spark is just coming back but I've got</font>

521
00:24:31,640 --> 00:24:36,559
<font color="white" size=".72c">my pre-workout once again from ehp Labs</font>

522
00:24:34,760 --> 00:24:39,039
<font color="white" size=".72c">it is the pride Pre-Workout in rainbow</font>

523
00:24:36,559 --> 00:24:41,399
<font color="white" size=".72c">candy and if you guys want to get up to</font>

524
00:24:39,039 --> 00:24:43,799
<font color="white" size=".72c">70% off bundles then make sure you use</font>

525
00:24:41,399 --> 00:24:46,000
<font color="white" size=".72c">my code Mia at checkout but yeah</font>

526
00:24:43,799 --> 00:24:48,960
<font color="white" size=".72c">training quads and Cales this morning</font>

527
00:24:46,000 --> 00:24:50,960
<font color="white" size=".72c">and tomorrow will be my rest day but</font>

528
00:24:48,960 --> 00:24:53,279
<font color="white" size=".72c">yeah we've got an all black fit on this</font>

529
00:24:50,960 --> 00:24:56,039
<font color="white" size=".72c">morning guys it's just one of them Vibes</font>

530
00:24:53,279 --> 00:24:59,000
<font color="white" size=".72c">it's cold outside it's rainy and it's</font>

531
00:24:56,039 --> 00:25:00,320
<font color="white" size=".72c">just great to be honest it's cozing and</font>

532
00:24:59,000 --> 00:25:02,080
<font color="white" size=".72c">I'm just so excited I just love this</font>

533
00:25:00,320 --> 00:25:04,039
<font color="white" size=".72c">time of year anyone else like I'm just</font>

534
00:25:02,080 --> 00:25:06,480
<font color="white" size=".72c">in such good spirits but enough of the</font>

535
00:25:04,039 --> 00:25:08,880
<font color="white" size=".72c">chitchat let's go train these quads all</font>

536
00:25:06,480 --> 00:25:10,679
<font color="white" size=".72c">right guys starting off with our warmup</font>

537
00:25:08,880 --> 00:25:13,159
<font color="white" size=".72c">I do this same warmup for every single</font>

538
00:25:10,679 --> 00:25:15,000
<font color="white" size=".72c">leg day but it's leg swings like frontal</font>

539
00:25:13,159 --> 00:25:16,960
<font color="white" size=".72c">leg swings and then I do lateral leg</font>

540
00:25:15,000 --> 00:25:19,919
<font color="white" size=".72c">swings and then I do some sort of deep</font>

541
00:25:16,960 --> 00:25:22,880
<font color="white" size=".72c">Squat and just kind of like sit into the</font>

542
00:25:19,919 --> 00:25:24,760
<font color="white" size=".72c">squat and then also do some like um open</font>

543
00:25:22,880 --> 00:25:27,159
<font color="white" size=".72c">the gates like seated opening the gates</font>

544
00:25:24,760 --> 00:25:29,080
<font color="white" size=".72c">just to like open my hips up but where</font>

545
00:25:27,159 --> 00:25:30,240
<font color="white" size=".72c">barbell squatting today sorry about the</font>

546
00:25:29,080 --> 00:25:32,240
<font color="white" size=".72c">music by the way I hope you don't get</font>

547
00:25:30,240 --> 00:25:34,120
<font color="white" size=".72c">copyrighted but we're barbell squatting</font>

548
00:25:32,240 --> 00:25:36,320
<font color="white" size=".72c">today and throughout this bulk</font>

549
00:25:34,120 --> 00:25:38,240
<font color="white" size=".72c">throughout these winter months I really</font>

550
00:25:36,320 --> 00:25:40,679
<font color="white" size=".72c">want to focus on getting a stronger</font>

551
00:25:38,240 --> 00:25:42,600
<font color="white" size=".72c">squat I used to do you know strong</font>

552
00:25:40,679 --> 00:25:45,200
<font color="white" size=".72c">squats all the time it was something</font>

553
00:25:42,600 --> 00:25:47,080
<font color="white" size=".72c">that I really worked on and then I don't</font>

554
00:25:45,200 --> 00:25:48,440
<font color="white" size=".72c">know I just kind of let it slip so I</font>

555
00:25:47,080 --> 00:25:51,840
<font color="white" size=".72c">want to get back up there like I think</font>

556
00:25:48,440 --> 00:25:54,880
<font color="white" size=".72c">my Max was like around 115</font>

557
00:25:51,840 --> 00:25:57,399
<font color="white" size=".72c">kilos um and I could definitely not do</font>

558
00:25:54,880 --> 00:26:01,360
<font color="white" size=".72c">that now so I want to work my way back</font>

559
00:25:57,399 --> 00:26:01,360
<font color="white" size=".72c">up to to it slowly and</font>

560
00:26:11,930 --> 00:26:15,150
<font color="white" size=".72c">[Music]</font>

561
00:26:23,279 --> 00:26:28,360
<font color="white" size=".72c">steadily all right and then I will also</font>

562
00:26:25,600 --> 00:26:30,480
<font color="white" size=".72c">do just a few reps with just the Bell no</font>

563
00:26:28,360 --> 00:26:32,200
<font color="white" size=".72c">weight on it just to kind of get a feel</font>

564
00:26:30,480 --> 00:26:34,360
<font color="white" size=".72c">for the</font>

565
00:26:32,200 --> 00:26:35,720
<font color="white" size=".72c">movement and I also like to just kind of</font>

566
00:26:34,360 --> 00:26:38,120
<font color="white" size=".72c">like sit at the bottom of it like this a</font>

567
00:26:35,720 --> 00:26:40,640
<font color="white" size=".72c">little just to kind of make sure my</font>

568
00:26:38,120 --> 00:26:44,200
<font color="white" size=".72c">depth is as best as it could be gosh I'm</font>

569
00:26:40,640 --> 00:26:47,160
<font color="white" size=".72c">warm is that right you can go in front</font>

570
00:26:44,200 --> 00:26:50,229
<font color="white" size=".72c">let's put a 15 on okay next one</font>

571
00:26:47,160 --> 00:26:50,229
<font color="white" size=".72c">[Music]</font>

572
00:26:54,520 --> 00:27:01,480
<font color="white" size=".72c">upset all right I'm going to put another</font>

573
00:26:57,640 --> 00:27:01,480
<font color="white" size=".72c">five on each side which will make it 80</font>

574
00:27:10,880 --> 00:27:16,359
<font color="white" size=".72c">kilos ah come</font>

575
00:27:13,170 --> 00:27:16,359
<font color="white" size=".72c">[Applause]</font>

576
00:27:26,520 --> 00:27:29,520
<font color="white" size=".72c">on</font>

577
00:27:30,520 --> 00:27:36,000
<font color="white" size=".72c">okay I'm pretty happy with that 80 kilos</font>

578
00:27:33,840 --> 00:27:37,720
<font color="white" size=".72c">for eight I'm not going to up the weight</font>

579
00:27:36,000 --> 00:27:40,519
<font color="white" size=".72c">just because today I'm not really</font>

580
00:27:37,720 --> 00:27:42,760
<font color="white" size=".72c">focused on getting any less reps than</font>

581
00:27:40,519 --> 00:27:45,640
<font color="white" size=".72c">that so I'm going to stick with that for</font>

582
00:27:42,760 --> 00:27:48,320
<font color="white" size=".72c">three sets Okay next up we have pendulum</font>

583
00:27:45,640 --> 00:27:51,760
<font color="white" size=".72c">squat this is like my new favorite</font>

584
00:27:48,320 --> 00:27:53,399
<font color="white" size=".72c">exercise for the quades it's so good and</font>

585
00:27:51,760 --> 00:27:55,120
<font color="white" size=".72c">a lot of the time I do do this as the</font>

586
00:27:53,399 --> 00:27:57,200
<font color="white" size=".72c">only squat variation in my quads</font>

587
00:27:55,120 --> 00:27:58,760
<font color="white" size=".72c">workouts rather than barbell squats as</font>

588
00:27:57,200 --> 00:28:01,640
<font color="white" size=".72c">well but but today I was just clearly</font>

589
00:27:58,760 --> 00:28:03,960
<font color="white" size=".72c">feeling death and I have decided to do</font>

590
00:28:01,640 --> 00:28:06,080
<font color="white" size=".72c">them both but with this exercise I</font>

591
00:28:03,960 --> 00:28:07,840
<font color="white" size=".72c">really like to focus on working until</font>

592
00:28:06,080 --> 00:28:09,880
<font color="white" size=".72c">failure obviously because you've got a</font>

593
00:28:07,840 --> 00:28:12,720
<font color="white" size=".72c">lot of support with the machine it's not</font>

594
00:28:09,880 --> 00:28:14,720
<font color="white" size=".72c">so much of like a scary thing and like</font>

595
00:28:12,720 --> 00:28:16,279
<font color="white" size=".72c">it doesn't matter so much if you do fail</font>

596
00:28:14,720 --> 00:28:17,640
<font color="white" size=".72c">whereas obviously with a barbell squat</font>

597
00:28:16,279 --> 00:28:20,399
<font color="white" size=".72c">if you don't have a spotter it's a lot</font>

598
00:28:17,640 --> 00:28:21,640
<font color="white" size=".72c">more dangerous to try and go to failure</font>

599
00:28:20,399 --> 00:28:23,519
<font color="white" size=".72c">which I wouldn't recommend if you don't</font>

600
00:28:21,640 --> 00:28:25,360
<font color="white" size=".72c">have a spot but that is something that I</font>

601
00:28:23,519 --> 00:28:28,120
<font color="white" size=".72c">like to utilize with the pendulum squat</font>

602
00:28:25,360 --> 00:28:29,519
<font color="white" size=".72c">for example is working until failure I</font>

603
00:28:28,120 --> 00:28:31,559
<font color="white" size=".72c">may not do it on the first set just</font>

604
00:28:29,519 --> 00:28:34,080
<font color="white" size=".72c">because I obviously want to preserve my</font>

605
00:28:31,559 --> 00:28:35,760
<font color="white" size=".72c">energy for the other two sets but on the</font>

606
00:28:34,080 --> 00:28:37,840
<font color="white" size=".72c">second and third set I usually like to</font>

607
00:28:35,760 --> 00:28:39,360
<font color="white" size=".72c">work until failure but work until</font>

608
00:28:37,840 --> 00:28:41,720
<font color="white" size=".72c">failure in all your sets and all your</font>

609
00:28:39,360 --> 00:28:43,840
<font color="white" size=".72c">exercises is not optimal by the way you</font>

610
00:28:41,720 --> 00:28:45,640
<font color="white" size=".72c">don't need to be working until failure</font>

611
00:28:43,840 --> 00:28:47,919
<font color="white" size=".72c">in all of your exercises and all of your</font>

612
00:28:45,640 --> 00:28:50,000
<font color="white" size=".72c">sets if you do want to work until</font>

613
00:28:47,919 --> 00:28:52,200
<font color="white" size=".72c">failure in one exercise I would</font>

614
00:28:50,000 --> 00:28:54,200
<font color="white" size=".72c">recommend doing it on like your last set</font>

615
00:28:52,200 --> 00:28:56,159
<font color="white" size=".72c">or maybe your second to last and last</font>

616
00:28:54,200 --> 00:28:58,519
<font color="white" size=".72c">set otherwise you're obviously going to</font>

617
00:28:56,159 --> 00:28:59,760
<font color="white" size=".72c">like deplete a lot of your energy and</font>

618
00:28:58,519 --> 00:29:01,440
<font color="white" size=".72c">you're not going to have enough energy</font>

619
00:28:59,760 --> 00:29:03,720
<font color="white" size=".72c">to do the rest of your sets why am I</font>

620
00:29:01,440 --> 00:29:06,919
<font color="white" size=".72c">talking so much with my hands okay I'm</font>

621
00:29:03,720 --> 00:29:10,480
<font color="white" size=".72c">going to do three sets</font>

622
00:29:06,919 --> 00:29:14,159
<font color="white" size=".72c">of 8 to 10 reps I need to just feel what</font>

623
00:29:10,480 --> 00:29:14,159
<font color="white" size=".72c">this weight it feels like first</font>

624
00:29:15,200 --> 00:29:18,200
<font color="white" size=".72c">okay</font>

625
00:29:19,799 --> 00:29:22,799
<font color="white" size=".72c">one</font>

626
00:29:24,399 --> 00:29:30,120
<font color="white" size=".72c">two I'm</font>

627
00:29:26,320 --> 00:29:30,120
<font color="white" size=".72c">s ah two</font>

628
00:29:43,799 --> 00:29:48,159
<font color="white" size=".72c">more okay that was tough I did 10 reps</font>

629
00:29:46,880 --> 00:29:50,320
<font color="white" size=".72c">but I'm going to keep it at that because</font>

630
00:29:48,159 --> 00:29:53,200
<font color="white" size=".72c">on the next set and the last set I'll</font>

631
00:29:50,320 --> 00:29:55,200
<font color="white" size=".72c">probably only be able to do 8 to 9 so</font>

632
00:29:53,200 --> 00:29:57,480
<font color="white" size=".72c">I'm going to keep it at this we okay</font>

633
00:29:55,200 --> 00:29:59,160
<font color="white" size=".72c">last set it's the third set and and and</font>

634
00:29:57,480 --> 00:30:00,920
<font color="white" size=".72c">we're going to go to</font>

635
00:29:59,160 --> 00:30:04,359
<font color="white" size=".72c">[Applause]</font>

636
00:30:00,920 --> 00:30:04,359
<font color="white" size=".72c">[Music]</font>

637
00:30:06,950 --> 00:30:10,039
<font color="white" size=".72c">[Music]</font>

638
00:30:19,799 --> 00:30:24,600
<font color="white" size=".72c">failure</font>

639
00:30:21,480 --> 00:30:27,440
<font color="white" size=".72c">oh okay I got</font>

640
00:30:24,600 --> 00:30:29,240
<font color="white" size=".72c">nine okay next exercise we have is sing</font>

641
00:30:27,440 --> 00:30:31,919
<font color="white" size=".72c">like hack squat this is a really good</font>

642
00:30:29,240 --> 00:30:34,960
<font color="white" size=".72c">Lune variation that I have been loving</font>

643
00:30:31,919 --> 00:30:37,159
<font color="white" size=".72c">recently and it is killer it literally</font>

644
00:30:34,960 --> 00:30:40,519
<font color="white" size=".72c">is like suicide so it's really tough I'm</font>

645
00:30:37,159 --> 00:30:40,519
<font color="white" size=".72c">not even putting anywhere on either</font>

646
00:30:41,750 --> 00:30:46,039
<font color="white" size=".72c">[Applause]</font>

647
00:30:47,840 --> 00:30:50,840
<font color="white" size=".72c">side</font>

648
00:30:56,240 --> 00:30:59,240
<font color="white" size=".72c">two</font>

649
00:31:06,960 --> 00:31:10,099
<font color="white" size=".72c">[Applause]</font>

650
00:31:16,450 --> 00:31:21,200
<font color="white" size=".72c">[Music]</font>

651
00:31:18,399 --> 00:31:23,840
<font color="white" size=".72c">oh my God okay last exercise we are</font>

652
00:31:21,200 --> 00:31:25,480
<font color="white" size=".72c">doing is drop set on the leg extension</font>

653
00:31:23,840 --> 00:31:27,480
<font color="white" size=".72c">which is quite possibly the worst</font>

654
00:31:25,480 --> 00:31:29,519
<font color="white" size=".72c">finisher in the world but also are the</font>

655
00:31:27,480 --> 00:31:32,760
<font color="white" size=".72c">best because the burn that this gives in</font>

656
00:31:29,519 --> 00:31:34,840
<font color="white" size=".72c">my quads is unreal but we're going to do</font>

657
00:31:32,760 --> 00:31:36,679
<font color="white" size=".72c">eight reps straight into 10 reps then</font>

658
00:31:34,840 --> 00:31:38,480
<font color="white" size=".72c">straight into 12 reps and as the weight</font>

659
00:31:36,679 --> 00:31:39,760
<font color="white" size=".72c">goes down the reps are going to go up</font>

660
00:31:38,480 --> 00:31:43,440
<font color="white" size=".72c">and we're not going to have any rest</font>

661
00:31:39,760 --> 00:31:44,840
<font color="white" size=".72c">between each of the different sets and</font>

662
00:31:43,440 --> 00:31:46,360
<font color="white" size=".72c">I'm going to do this just twice because</font>

663
00:31:44,840 --> 00:31:49,120
<font color="white" size=".72c">obviously it's a pretty intense high</font>

664
00:31:46,360 --> 00:31:50,840
<font color="white" size=".72c">volume drop set like even just in one</font>

665
00:31:49,120 --> 00:31:52,360
<font color="white" size=".72c">set so we're going to do two sets of</font>

666
00:31:50,840 --> 00:31:55,120
<font color="white" size=".72c">this and then we're going to go on</font>

667
00:31:52,360 --> 00:31:55,120
<font color="white" size=".72c">calves and then we're</font>

668
00:31:56,159 --> 00:31:59,159
<font color="white" size=".72c">done</font>

669
00:32:00,410 --> 00:32:03,529
<font color="white" size=".72c">[Applause]</font>

670
00:32:15,630 --> 00:32:18,729
<font color="white" size=".72c">[Music]</font>

671
00:32:26,080 --> 00:32:29,080
<font color="white" size=".72c">yeah</font>

672
00:32:42,480 --> 00:32:45,960
<font color="white" size=".72c">oh my God that's quite possibly one of</font>

673
00:32:44,919 --> 00:32:48,720
<font color="white" size=".72c">the worst</font>

674
00:32:45,960 --> 00:32:51,240
<font color="white" size=".72c">things ever along with the single leg</font>

675
00:32:48,720 --> 00:32:54,080
<font color="white" size=".72c">hack squat oh my God I'm telling you</font>

676
00:32:51,240 --> 00:32:56,679
<font color="white" size=".72c">guys my quads workouts are more brutal</font>

677
00:32:54,080 --> 00:32:59,440
<font color="white" size=".72c">than any other workout that I do I</font>

678
00:32:56,679 --> 00:33:02,960
<font color="white" size=".72c">literally leave the gym hobbling okay</font>

679
00:32:59,440 --> 00:33:05,880
<font color="white" size=".72c">last up we have calves and away and</font>

680
00:33:02,960 --> 00:33:08,480
<font color="white" size=".72c">we're going to be doing seated Cal</font>

681
00:33:05,880 --> 00:33:10,080
<font color="white" size=".72c">risers I hate this exercise so much I</font>

682
00:33:08,480 --> 00:33:11,960
<font color="white" size=".72c">just hate training quads so much so</font>

683
00:33:10,080 --> 00:33:13,320
<font color="white" size=".72c">we're just going to get it done quick I</font>

684
00:33:11,960 --> 00:33:14,350
<font color="white" size=".72c">hate to ad M that but I just want to go</font>

685
00:33:13,320 --> 00:33:15,559
<font color="white" size=".72c">home</font>

686
00:33:14,350 --> 00:33:17,799
<font color="white" size=".72c">[Music]</font>

687
00:33:15,559 --> 00:33:20,799
<font color="white" size=".72c">three</font>

688
00:33:17,799 --> 00:33:20,799
<font color="white" size=".72c">four</font>

689
00:33:25,960 --> 00:33:28,960
<font color="white" size=".72c">5</font>

690
00:33:31,039 --> 00:33:35,600
<font color="white" size=".72c">okay going to do two sets of 15 reps</font>

691
00:33:33,840 --> 00:33:38,399
<font color="white" size=".72c">with that hello everyone it's now the</font>

692
00:33:35,600 --> 00:33:40,399
<font color="white" size=".72c">next day yesterday's quads and Cal</font>

693
00:33:38,399 --> 00:33:43,120
<font color="white" size=".72c">session was actually really really good</font>

694
00:33:40,399 --> 00:33:45,480
<font color="white" size=".72c">I've not pushed myself like that hard</font>

695
00:33:43,120 --> 00:33:47,799
<font color="white" size=".72c">and like to my Max for like a long time</font>

696
00:33:45,480 --> 00:33:51,000
<font color="white" size=".72c">and it just felt good to literally just</font>

697
00:33:47,799 --> 00:33:52,440
<font color="white" size=".72c">work really hard and just feel like</font>

698
00:33:51,000 --> 00:33:54,480
<font color="white" size=".72c">really accomplished when I finished the</font>

699
00:33:52,440 --> 00:33:55,760
<font color="white" size=".72c">session because recently A lot of the</font>

700
00:33:54,480 --> 00:33:58,799
<font color="white" size=".72c">time I have been finishing my sessions</font>

701
00:33:55,760 --> 00:34:01,279
<font color="white" size=".72c">and I've just been feeling very like</font>

702
00:33:58,799 --> 00:34:03,639
<font color="white" size=".72c">mediocre and just average so it was nice</font>

703
00:34:01,279 --> 00:34:06,559
<font color="white" size=".72c">to finish a session and feel really good</font>

704
00:34:03,639 --> 00:34:08,239
<font color="white" size=".72c">about it but today is Thursday and it is</font>

705
00:34:06,559 --> 00:34:09,599
<font color="white" size=".72c">my rest day but I am just at the</font>

706
00:34:08,239 --> 00:34:11,879
<font color="white" size=".72c">hairdresses I really need to go in</font>

707
00:34:09,599 --> 00:34:13,560
<font color="white" size=".72c">actually um but I've got a hair</font>

708
00:34:11,879 --> 00:34:16,199
<font color="white" size=".72c">appointment I'm getting my extensions</font>

709
00:34:13,560 --> 00:34:17,599
<font color="white" size=".72c">refitted and my hair recolored and I'm</font>

710
00:34:16,199 --> 00:34:19,480
<font color="white" size=".72c">going to get a pedicure as well so I'm</font>

711
00:34:17,599 --> 00:34:22,480
<font color="white" size=".72c">just having a little bit of a self-care</font>

712
00:34:19,480 --> 00:34:24,520
<font color="white" size=".72c">day just to make myself feel good uh</font>

713
00:34:22,480 --> 00:34:26,359
<font color="white" size=".72c">this is not what I do every rest day by</font>

714
00:34:24,520 --> 00:34:28,239
<font color="white" size=".72c">the way this is just like a this is just</font>

715
00:34:26,359 --> 00:34:29,719
<font color="white" size=".72c">how it's turned out I don't like get my</font>

716
00:34:28,239 --> 00:34:32,440
<font color="white" size=".72c">hair done and my nails done every single</font>

717
00:34:29,719 --> 00:34:34,239
<font color="white" size=".72c">rest of this is just how it's turned out</font>

718
00:34:32,440 --> 00:34:35,960
<font color="white" size=".72c">um but yeah I will of course show you</font>

719
00:34:34,239 --> 00:34:37,839
<font color="white" size=".72c">guys when I get my hair redone it's</font>

720
00:34:35,960 --> 00:34:40,000
<font color="white" size=".72c">looking absolutely awful right now it's</font>

721
00:34:37,839 --> 00:34:41,280
<font color="white" size=".72c">greasy my extensions are grown out and</font>

722
00:34:40,000 --> 00:34:43,239
<font color="white" size=".72c">it just needs a color I just need a</font>

723
00:34:41,280 --> 00:34:45,239
<font color="white" size=".72c">little bit of a freshen up and my toes</font>

724
00:34:43,239 --> 00:34:48,800
<font color="white" size=".72c">let's not even talk about my toes right</font>

725
00:34:45,239 --> 00:34:50,040
<font color="white" size=".72c">now because they're vile and guys you</font>

726
00:34:48,800 --> 00:34:51,719
<font color="white" size=".72c">know what I'm considering getting red</font>

727
00:34:50,040 --> 00:34:53,560
<font color="white" size=".72c">toes because my next nails are going to</font>

728
00:34:51,719 --> 00:34:55,359
<font color="white" size=".72c">be red so I'm thinking I might</font>

729
00:34:53,560 --> 00:34:58,359
<font color="white" size=".72c">coordinate with them and mat I usually</font>

730
00:34:55,359 --> 00:35:00,280
<font color="white" size=".72c">only get like a basic new neutral T but</font>

731
00:34:58,359 --> 00:35:02,760
<font color="white" size=".72c">I might just Branch out and get a red be</font>

732
00:35:00,280 --> 00:35:04,320
<font color="white" size=".72c">really festive but I've just been</font>

733
00:35:02,760 --> 00:35:07,839
<font color="white" size=".72c">listening to some Christmas music guys</font>

734
00:35:04,320 --> 00:35:10,839
<font color="white" size=".72c">I'm not going to lie I have I've got my</font>

735
00:35:07,839 --> 00:35:13,200
<font color="white" size=".72c">cinnamon um air freshener on and I'm</font>

736
00:35:10,839 --> 00:35:16,440
<font color="white" size=".72c">just feeling very festive it's just so</font>

737
00:35:13,200 --> 00:35:18,680
<font color="white" size=".72c">cozy outside like it's cold it's sunny</font>

738
00:35:16,440 --> 00:35:20,560
<font color="white" size=".72c">and the leaves are all falling off the</font>

739
00:35:18,680 --> 00:35:21,640
<font color="white" size=".72c">trees and it's just a good vibe guys</font>

740
00:35:20,560 --> 00:35:24,320
<font color="white" size=".72c">it's just a good vibe I'm not going to</font>

741
00:35:21,640 --> 00:35:27,680
<font color="white" size=".72c">lie um but yeah I'm just about to go</font>

742
00:35:24,320 --> 00:35:29,680
<font color="white" size=".72c">into the hairdresses I go to</font>

743
00:35:27,680 --> 00:35:33,040
<font color="white" size=".72c">a guy called Callum by the way at a</font>

744
00:35:29,680 --> 00:35:34,400
<font color="white" size=".72c">salon called but which is like Berry we</font>

745
00:35:33,040 --> 00:35:37,760
<font color="white" size=".72c">um near Manchester if you guys are</font>

746
00:35:34,400 --> 00:35:38,839
<font color="white" size=".72c">nearby then highly recommend coming but</font>

747
00:35:37,760 --> 00:35:40,440
<font color="white" size=".72c">it's really good cuz they obviously do</font>

748
00:35:38,839 --> 00:35:42,160
<font color="white" size=".72c">nails as well so I can get a pedicure</font>

749
00:35:40,440 --> 00:35:43,920
<font color="white" size=".72c">like whilst I'm getting my hair done</font>

750
00:35:42,160 --> 00:35:45,440
<font color="white" size=".72c">which is like super convenient I hate to</font>

751
00:35:43,920 --> 00:35:47,280
<font color="white" size=".72c">admit to you guys but the last time I</font>

752
00:35:45,440 --> 00:35:49,599
<font color="white" size=".72c">got a pedicure was the one that I got</font>

753
00:35:47,280 --> 00:35:51,680
<font color="white" size=".72c">before LA but like how often do people</font>

754
00:35:49,599 --> 00:35:53,480
<font color="white" size=".72c">actually get pedicures because it's</font>

755
00:35:51,680 --> 00:35:56,079
<font color="white" size=".72c">obviously not as like often as you get</font>

756
00:35:53,480 --> 00:35:57,359
<font color="white" size=".72c">your nails done like fingernails so it</font>

757
00:35:56,079 --> 00:35:58,880
<font color="white" size=".72c">has been</font>

758
00:35:57,359 --> 00:36:00,400
<font color="white" size=".72c">nearly two months like a month and a</font>

759
00:35:58,880 --> 00:36:02,560
<font color="white" size=".72c">half so let me know how often you get</font>

760
00:36:00,400 --> 00:36:04,000
<font color="white" size=".72c">your pedicures done I feel like toenails</font>

761
00:36:02,560 --> 00:36:05,599
<font color="white" size=".72c">just like grow out a lot slower than</font>

762
00:36:04,000 --> 00:36:07,079
<font color="white" size=".72c">fingernails too I'm just trying to</font>

763
00:36:05,599 --> 00:36:08,040
<font color="white" size=".72c">justify the fact that I've left it like</font>

764
00:36:07,079 --> 00:36:10,319
<font color="white" size=".72c">nearly two months without getting</font>

765
00:36:08,040 --> 00:36:13,000
<font color="white" size=".72c">another pedicure which is pretty vile of</font>

766
00:36:10,319 --> 00:36:14,520
<font color="white" size=".72c">me but you know what it is what it is</font>

767
00:36:13,000 --> 00:36:18,720
<font color="white" size=".72c">how often do people see my</font>

768
00:36:14,520 --> 00:36:20,680
<font color="white" size=".72c">toes never really so it's fine but yeah</font>

769
00:36:18,720 --> 00:36:24,200
<font color="white" size=".72c">I'm going to go into the headdresses now</font>

770
00:36:20,680 --> 00:36:24,200
<font color="white" size=".72c">and sort this mop</font>

771
00:36:25,720 --> 00:36:28,720
<font color="white" size=".72c">out</font>

772
00:36:29,400 --> 00:36:34,880
<font color="white" size=".72c">it okay guys my hair is done I'm feeling</font>

773
00:36:32,640 --> 00:36:37,480
<font color="white" size=".72c">much better already I feel like it just</font>

774
00:36:34,880 --> 00:36:39,079
<font color="white" size=".72c">looks so much fresher and nicer the lady</font>

775
00:36:37,480 --> 00:36:40,720
<font color="white" size=".72c">that is doing my turn Nails isn't ready</font>

776
00:36:39,079 --> 00:36:42,920
<font color="white" size=".72c">just yet I've got like 20 minutes to it</font>

777
00:36:40,720 --> 00:36:45,200
<font color="white" size=".72c">so I'm going to just nip to a Starbucks</font>

778
00:36:42,920 --> 00:36:47,040
<font color="white" size=".72c">and then come back but I think Starbucks</font>

779
00:36:45,200 --> 00:36:48,920
<font color="white" size=".72c">has actually just started their like</font>

780
00:36:47,040 --> 00:36:51,680
<font color="white" size=".72c">Christmas festive menu so I think I'll</font>

781
00:36:48,920 --> 00:36:53,359
<font color="white" size=".72c">go try one of those drinks I have</font>

782
00:36:51,680 --> 00:36:55,520
<font color="white" size=".72c">already had a coffee today so I don't</font>

783
00:36:53,359 --> 00:36:57,160
<font color="white" size=".72c">know if I'll get a coffee I might just</font>

784
00:36:55,520 --> 00:36:58,440
<font color="white" size=".72c">get a hot chocolate but but yeah I think</font>

785
00:36:57,160 --> 00:37:00,359
<font color="white" size=".72c">I might also get something to eat as</font>

786
00:36:58,440 --> 00:37:02,520
<font color="white" size=".72c">well because I'm getting hungry and it</font>

787
00:37:00,359 --> 00:37:04,839
<font color="white" size=".72c">might be too late to have food by the</font>

788
00:37:02,520 --> 00:37:06,599
<font color="white" size=".72c">time I get back home so I might just see</font>

789
00:37:04,839 --> 00:37:09,839
<font color="white" size=".72c">what they have there hello hello it is</font>

790
00:37:06,599 --> 00:37:11,160
<font color="white" size=".72c">Friday it is our last waited workout of</font>

791
00:37:09,839 --> 00:37:13,119
<font color="white" size=".72c">the week and we're going to be training</font>

792
00:37:11,160 --> 00:37:14,960
<font color="white" size=".72c">Paul this morning Paul is back and</font>

793
00:37:13,119 --> 00:37:17,480
<font color="white" size=".72c">biceps if you didn't know that already</font>

794
00:37:14,960 --> 00:37:20,119
<font color="white" size=".72c">and yeah going to be heading in now it's</font>

795
00:37:17,480 --> 00:37:21,440
<font color="white" size=".72c">half 8 guys I've woken up at half 6</font>

796
00:37:20,119 --> 00:37:23,359
<font color="white" size=".72c">nearly every day this morning except</font>

797
00:37:21,440 --> 00:37:24,640
<font color="white" size=".72c">yesterday which was my rest day and I</font>

798
00:37:23,359 --> 00:37:26,720
<font color="white" size=".72c">just feel so much better for it it feels</font>

799
00:37:24,640 --> 00:37:28,480
<font color="white" size=".72c">so much more productive um but yeah</font>

800
00:37:26,720 --> 00:37:30,839
<font color="white" size=".72c">having my session this morning and then</font>

801
00:37:28,480 --> 00:37:32,680
<font color="white" size=".72c">afterwards I am meeting with my</font>

802
00:37:30,839 --> 00:37:34,480
<font color="white" size=".72c">videographer who is also a really good</font>

803
00:37:32,680 --> 00:37:36,319
<font color="white" size=".72c">friend of mine and we are going to be</font>

804
00:37:34,480 --> 00:37:38,040
<font color="white" size=".72c">shoo in just some content for Black</font>

805
00:37:36,319 --> 00:37:39,960
<font color="white" size=".72c">Friday for me I just want to get some</font>

806
00:37:38,040 --> 00:37:42,160
<font color="white" size=".72c">like cool shots that would kind of be</font>

807
00:37:39,960 --> 00:37:44,040
<font color="white" size=".72c">impossible to get on my own basically so</font>

808
00:37:42,160 --> 00:37:46,079
<font color="white" size=".72c">yeah he's helping me out after I finish</font>

809
00:37:44,040 --> 00:37:47,640
<font color="white" size=".72c">my session I will also leave um his</font>

810
00:37:46,079 --> 00:37:50,200
<font color="white" size=".72c">Instagram on the screen by the way their</font>

811
00:37:47,640 --> 00:37:51,800
<font color="white" size=".72c">business Instagram they are so so good</font>

812
00:37:50,200 --> 00:37:53,720
<font color="white" size=".72c">at what they do at their job so if you</font>

813
00:37:51,800 --> 00:37:55,040
<font color="white" size=".72c">are looking for like a videographer</font>

814
00:37:53,720 --> 00:37:56,640
<font color="white" size=".72c">photographer if you are in like the</font>

815
00:37:55,040 --> 00:37:59,160
<font color="white" size=".72c">Manchester area or even if you're not</font>

816
00:37:56,640 --> 00:38:00,599
<font color="white" size=".72c">not they will travel to you um but yeah</font>

817
00:37:59,160 --> 00:38:02,800
<font color="white" size=".72c">if you are wanting someone that's just</font>

818
00:38:00,599 --> 00:38:04,079
<font color="white" size=".72c">really good and really professional then</font>

819
00:38:02,800 --> 00:38:05,319
<font color="white" size=".72c">highly recommend them I'll put their</font>

820
00:38:04,079 --> 00:38:06,839
<font color="white" size=".72c">Instagram on the screen I've been</font>

821
00:38:05,319 --> 00:38:08,240
<font color="white" size=".72c">working with them for a long time and</font>

822
00:38:06,839 --> 00:38:10,680
<font color="white" size=".72c">been friends with them for a long time</font>

823
00:38:08,240 --> 00:38:12,560
<font color="white" size=".72c">as well so but yeah it is Friday morning</font>

824
00:38:10,680 --> 00:38:15,079
<font color="white" size=".72c">as I said I did say earlier on in this</font>

825
00:38:12,560 --> 00:38:17,400
<font color="white" size=".72c">video that this today would be like my</font>

826
00:38:15,079 --> 00:38:19,319
<font color="white" size=".72c">cardio and core day but I just got mixed</font>

827
00:38:17,400 --> 00:38:22,079
<font color="white" size=".72c">up it's not actually today it's tomorrow</font>

828
00:38:19,319 --> 00:38:24,280
<font color="white" size=".72c">so today Friday and it's my last like</font>

829
00:38:22,079 --> 00:38:27,200
<font color="white" size=".72c">waited workout of the week and then</font>

830
00:38:24,280 --> 00:38:30,839
<font color="white" size=".72c">tomorrow I will come and do my stair</font>

831
00:38:27,200 --> 00:38:33,240
<font color="white" size=".72c">master and car which I have not done in</font>

832
00:38:30,839 --> 00:38:34,400
<font color="white" size=".72c">I honestly guys probably about a year</font>

833
00:38:33,240 --> 00:38:36,560
<font color="white" size=".72c">I've not been on the stair master in</font>

834
00:38:34,400 --> 00:38:38,440
<font color="white" size=".72c">about a year I've not done an ab workout</font>

835
00:38:36,560 --> 00:38:40,599
<font color="white" size=".72c">in about a year I'm not proud to say it</font>

836
00:38:38,440 --> 00:38:42,440
<font color="white" size=".72c">don't be like me but yeah I'm really</font>

837
00:38:40,599 --> 00:38:44,119
<font color="white" size=".72c">excited to start incorporating that back</font>

838
00:38:42,440 --> 00:38:46,319
<font color="white" size=".72c">into my split again and I'm excited to</font>

839
00:38:44,119 --> 00:38:47,960
<font color="white" size=".72c">show you guys what I have planned for it</font>

840
00:38:46,319 --> 00:38:49,520
<font color="white" size=".72c">but for now let's head into the gym and</font>

841
00:38:47,960 --> 00:38:52,560
<font color="white" size=".72c">train pull all right guys we're going to</font>

842
00:38:49,520 --> 00:38:54,560
<font color="white" size=".72c">be starting off with a warmup as always</font>

843
00:38:52,560 --> 00:38:56,640
<font color="white" size=".72c">and I love to do abanded warm-up on my</font>

844
00:38:54,560 --> 00:38:58,480
<font color="white" size=".72c">upper body days you guys will have seen</font>

845
00:38:56,640 --> 00:38:59,640
<font color="white" size=".72c">what I did on my push day the other day</font>

846
00:38:58,480 --> 00:39:02,280
<font color="white" size=".72c">but it's literally basically the same</font>

847
00:38:59,640 --> 00:39:04,480
<font color="white" size=".72c">thing and it lasts around 5 to 10</font>

848
00:39:02,280 --> 00:39:06,480
<font color="white" size=".72c">minutes and but the first exercise I'm</font>

849
00:39:04,480 --> 00:39:08,400
<font color="white" size=".72c">going to be doing is assisted Pull-Ups</font>

850
00:39:06,480 --> 00:39:11,760
<font color="white" size=".72c">so I'm going to be using this band I</font>

851
00:39:08,400 --> 00:39:13,280
<font color="white" size=".72c">might do a set unassisted um just cuz</font>

852
00:39:11,760 --> 00:39:15,640
<font color="white" size=".72c">I've not done them in a while and I want</font>

853
00:39:13,280 --> 00:39:18,079
<font color="white" size=".72c">to build them back up again so obviously</font>

854
00:39:15,640 --> 00:39:20,480
<font color="white" size=".72c">I need to start doing them unassisted as</font>

855
00:39:18,079 --> 00:39:20,480
<font color="white" size=".72c">well as</font>

856
00:39:25,440 --> 00:39:28,440
<font color="white" size=".72c">assisted</font>

857
00:39:31,350 --> 00:39:34,510
<font color="white" size=".72c">[Music]</font>

858
00:39:41,079 --> 00:39:46,040
<font color="white" size=".72c">okay guys going to go into my first set</font>

859
00:39:44,319 --> 00:39:47,560
<font color="white" size=".72c">sorry if you can't see me it's awkward</font>

860
00:39:46,040 --> 00:39:49,640
<font color="white" size=".72c">to get an angle here cuz I'm going up</font>

861
00:39:47,560 --> 00:39:51,760
<font color="white" size=".72c">and down but I'm going to just try and</font>

862
00:39:49,640 --> 00:39:54,760
<font color="white" size=".72c">do as many as possible I think I'm just</font>

863
00:39:51,760 --> 00:39:58,400
<font color="white" size=".72c">going to do three sets of arm wrap so</font>

864
00:39:54,760 --> 00:39:58,400
<font color="white" size=".72c">that is as many reps as possible</font>

865
00:39:59,630 --> 00:40:02,789
<font color="white" size=".72c">[Music]</font>

866
00:40:08,670 --> 00:40:12,070
<font color="white" size=".72c">[Music]</font>

867
00:40:22,839 --> 00:40:30,040
<font color="white" size=".72c">okay I did 10 didn't feel didn't feel</font>

868
00:40:26,880 --> 00:40:33,880
<font color="white" size=".72c">bad okay last set and I'm going to aim</font>

869
00:40:30,040 --> 00:40:36,200
<font color="white" size=".72c">for 10 um but I don't know if I will get</font>

870
00:40:33,880 --> 00:40:36,200
<font color="white" size=".72c">to the</font>

871
00:40:36,570 --> 00:40:39,699
<font color="white" size=".72c">[Music]</font>

872
00:40:41,390 --> 00:40:54,520
<font color="white" size=".72c">[Applause]</font>

873
00:40:51,079 --> 00:40:57,319
<font color="white" size=".72c">10 okay I got eight reps um and now</font>

874
00:40:54,520 --> 00:41:00,079
<font color="white" size=".72c">we're going to move on to our po down</font>

875
00:40:57,319 --> 00:41:01,240
<font color="white" size=".72c">movement okay guys next exercise is a</font>

876
00:41:00,079 --> 00:41:03,720
<font color="white" size=".72c">lot pull down but it's a different</font>

877
00:41:01,240 --> 00:41:05,200
<font color="white" size=".72c">variation it's a dandle lot pull down</font>

878
00:41:03,720 --> 00:41:07,160
<font color="white" size=".72c">and I've just really been enjoying this</font>

879
00:41:05,200 --> 00:41:11,200
<font color="white" size=".72c">movement and I'm going to go</font>

880
00:41:07,160 --> 00:41:11,200
<font color="white" size=".72c">for I think 10</font>

881
00:41:25,240 --> 00:41:28,240
<font color="white" size=".72c">reps</font>

882
00:41:34,150 --> 00:41:37,999
<font color="white" size=".72c">[Applause]</font>

883
00:41:41,280 --> 00:41:46,960
<font color="white" size=".72c">I got 10 and I'm going to do two more</font>

884
00:41:43,839 --> 00:41:49,359
<font color="white" size=".72c">sets of this okay we've now got a row</font>

885
00:41:46,960 --> 00:41:52,079
<font color="white" size=".72c">movement and this is like a incline</font>

886
00:41:49,359 --> 00:41:54,880
<font color="white" size=".72c">machine row and I'm going to aim for 10</font>

887
00:41:52,079 --> 00:41:54,880
<font color="white" size=".72c">Reps for three</font>

888
00:41:55,240 --> 00:42:00,960
<font color="white" size=".72c">sets she she she go</font>

889
00:42:07,050 --> 00:42:10,229
<font color="white" size=".72c">[Music]</font>

890
00:42:25,160 --> 00:42:28,160
<font color="white" size=".72c">tomorrow</font>

891
00:42:55,160 --> 00:42:59,119
<font color="white" size=".72c">get</font>

892
00:42:57,000 --> 00:43:02,240
<font color="white" size=".72c">all right finishing off with biceps and</font>

893
00:42:59,119 --> 00:43:04,359
<font color="white" size=".72c">I just do one super set which is eight</font>

894
00:43:02,240 --> 00:43:08,000
<font color="white" size=".72c">normal bicep curls straight into eight</font>

895
00:43:04,359 --> 00:43:10,359
<font color="white" size=".72c">hammer curls for two sets and it is</font>

896
00:43:08,000 --> 00:43:11,760
<font color="white" size=".72c">painful as fuk you want to grab light</font>

897
00:43:10,359 --> 00:43:14,319
<font color="white" size=".72c">weights for this as well by the way</font>

898
00:43:11,760 --> 00:43:14,319
<font color="white" size=".72c">prepare to be</font>

899
00:43:18,410 --> 00:43:21,480
<font color="white" size=".72c">[Music]</font>

900
00:43:25,079 --> 00:43:28,079
<font color="white" size=".72c">humbled</font>

901
00:43:48,800 --> 00:43:54,280
<font color="white" size=".72c">okay guys that is back and bicep session</font>

902
00:43:51,240 --> 00:43:55,440
<font color="white" size=".72c">done and got my content filmed with Joe</font>

903
00:43:54,280 --> 00:43:56,960
<font color="white" size=".72c">I'm really happy with the content that</font>

904
00:43:55,440 --> 00:44:00,040
<font color="white" size=".72c">we filmed by the way guys you'll see it</font>

905
00:43:56,960 --> 00:44:01,760
<font color="white" size=".72c">on my Instagram soon I think it's only</font>

906
00:44:00,040 --> 00:44:03,839
<font color="white" size=".72c">just for real and some pictures but I'm</font>

907
00:44:01,760 --> 00:44:06,160
<font color="white" size=".72c">really happy with the content um that we</font>

908
00:44:03,839 --> 00:44:08,160
<font color="white" size=".72c">got there's just sometimes some content</font>

909
00:44:06,160 --> 00:44:10,520
<font color="white" size=".72c">that you just can't get on your own and</font>

910
00:44:08,160 --> 00:44:13,280
<font color="white" size=".72c">I would trust him with my life with</font>

911
00:44:10,520 --> 00:44:15,040
<font color="white" size=".72c">filming he just knows the vibe but yeah</font>

912
00:44:13,280 --> 00:44:17,160
<font color="white" size=".72c">I'm on my way home now I'm really hungry</font>

913
00:44:15,040 --> 00:44:19,839
<font color="white" size=".72c">I got to the gym at halfast 8 this</font>

914
00:44:17,160 --> 00:44:21,640
<font color="white" size=".72c">morning and it's now 12:00 p.m. that is</font>

915
00:44:19,839 --> 00:44:23,559
<font color="white" size=".72c">actually criminal I'm absolutely</font>

916
00:44:21,640 --> 00:44:24,680
<font color="white" size=".72c">starving so I'm going to go home and</font>

917
00:44:23,559 --> 00:44:26,440
<font color="white" size=".72c">have a snack and then I'm going to have</font>

918
00:44:24,680 --> 00:44:28,760
<font color="white" size=".72c">my dinner and then I've got a lot of</font>

919
00:44:26,440 --> 00:44:31,079
<font color="white" size=".72c">work to do today so yeah I will see you</font>

920
00:44:28,760 --> 00:44:33,920
<font color="white" size=".72c">guys in the morning for our cardio and</font>

921
00:44:31,079 --> 00:44:36,280
<font color="white" size=".72c">call session hello happy Saturday today</font>

922
00:44:33,920 --> 00:44:38,079
<font color="white" size=".72c">is our cardio and core day I've gone</font>

923
00:44:36,280 --> 00:44:39,640
<font color="white" size=".72c">absolutely no makeup to the gym today I</font>

924
00:44:38,079 --> 00:44:41,119
<font color="white" size=".72c">feel like because I'm doing stair master</font>

925
00:44:39,640 --> 00:44:42,960
<font color="white" size=".72c">I know that I'm going to sweat and I</font>

926
00:44:41,119 --> 00:44:45,160
<font color="white" size=".72c">know that I will just so regret if I put</font>

927
00:44:42,960 --> 00:44:47,400
<font color="white" size=".72c">any makeup on so we've gone bare face</font>

928
00:44:45,160 --> 00:44:49,240
<font color="white" size=".72c">today to the gym I've got some um spot</font>

929
00:44:47,400 --> 00:44:51,599
<font color="white" size=".72c">stickers on my skin because on this side</font>

930
00:44:49,240 --> 00:44:53,319
<font color="white" size=".72c">of my face my skin has just decided to</font>

931
00:44:51,599 --> 00:44:54,960
<font color="white" size=".72c">break out which is just not a Vibe but</font>

932
00:44:53,319 --> 00:44:57,520
<font color="white" size=".72c">it is what it is but yeah this is the</font>

933
00:44:54,960 --> 00:44:59,240
<font color="white" size=".72c">last workout of the week tomorrow Sunday</font>

934
00:44:57,520 --> 00:45:01,359
<font color="white" size=".72c">will be my second rest day of the week</font>

935
00:44:59,240 --> 00:45:02,599
<font color="white" size=".72c">so I'm currently training 5 days a week</font>

936
00:45:01,359 --> 00:45:05,200
<font color="white" size=".72c">and yeah I'm excited to take you guys</font>

937
00:45:02,599 --> 00:45:06,839
<font color="white" size=".72c">Along on this cardio and C day this is</font>

938
00:45:05,200 --> 00:45:08,480
<font color="white" size=".72c">like obviously as I've said very new to</font>

939
00:45:06,839 --> 00:45:10,920
<font color="white" size=".72c">me as well this is the first week that</font>

940
00:45:08,480 --> 00:45:12,240
<font color="white" size=".72c">I'm implementing this day into my split</font>

941
00:45:10,920 --> 00:45:14,480
<font color="white" size=".72c">but I'm determined to kind of make this</font>

942
00:45:12,240 --> 00:45:17,359
<font color="white" size=".72c">like a regular thing in my split every</font>

943
00:45:14,480 --> 00:45:20,119
<font color="white" size=".72c">week um obviously weightlifting will</font>

944
00:45:17,359 --> 00:45:21,520
<font color="white" size=".72c">always be my favorite kind of training</font>

945
00:45:20,119 --> 00:45:23,880
<font color="white" size=".72c">like like it just holds a special place</font>

946
00:45:21,520 --> 00:45:26,359
<font color="white" size=".72c">in my heart but I do also know that I</font>

947
00:45:23,880 --> 00:45:28,480
<font color="white" size=".72c">need to work on my cardiovascular health</font>

948
00:45:26,359 --> 00:45:30,440
<font color="white" size=".72c">and I just think doing it once or twice</font>

949
00:45:28,480 --> 00:45:32,200
<font color="white" size=".72c">a week will not do me any harm it will</font>

950
00:45:30,440 --> 00:45:34,040
<font color="white" size=".72c">actually do me really good so I'm</font>

951
00:45:32,200 --> 00:45:36,240
<font color="white" size=".72c">excited to start implementing that into</font>

952
00:45:34,040 --> 00:45:38,839
<font color="white" size=".72c">my routine and obviously as I've said</font>

953
00:45:36,240 --> 00:45:40,079
<font color="white" size=".72c">the core workouts I'm excited to see how</font>

954
00:45:38,839 --> 00:45:43,240
<font color="white" size=".72c">they might actually help me with my</font>

955
00:45:40,079 --> 00:45:45,480
<font color="white" size=".72c">lifts as well but yeah enough chatting</font>

956
00:45:43,240 --> 00:45:47,800
<font color="white" size=".72c">and let's get into the gym okay guys I</font>

957
00:45:45,480 --> 00:45:49,400
<font color="white" size=".72c">am going to do 20 minutes on the stair</font>

958
00:45:47,800 --> 00:45:51,319
<font color="white" size=".72c">master I think I feel like that might be</font>

959
00:45:49,400 --> 00:45:52,880
<font color="white" size=".72c">wishful thinking but I'm going to try</font>

960
00:45:51,319 --> 00:45:54,839
<font color="white" size=".72c">and do 20 minutes I'm not really sure</font>

961
00:45:52,880 --> 00:45:56,240
<font color="white" size=".72c">what level I'm going to do but I will</font>

962
00:45:54,839 --> 00:45:57,720
<font color="white" size=".72c">put everything on the screen and</font>

963
00:45:56,240 --> 00:45:59,319
<font color="white" size=".72c">everything like that so that you guys</font>

964
00:45:57,720 --> 00:46:01,200
<font color="white" size=".72c">know exactly what I'm doing a little bit</font>

965
00:45:59,319 --> 00:46:02,559
<font color="white" size=".72c">nervous I don't really know how I'm</font>

966
00:46:01,200 --> 00:46:04,200
<font color="white" size=".72c">going to feel on this I think I'll be</font>

967
00:46:02,559 --> 00:46:06,680
<font color="white" size=".72c">absolutely fine um but I think I'm</font>

968
00:46:04,200 --> 00:46:08,720
<font color="white" size=".72c">underestimating how out of breath I'm</font>

969
00:46:06,680 --> 00:46:10,359
<font color="white" size=".72c">going to get with it but we'll see it's</font>

970
00:46:08,720 --> 00:46:12,240
<font color="white" size=".72c">all a learning curve and I know that as</font>

971
00:46:10,359 --> 00:46:13,680
<font color="white" size=".72c">soon as I start implementing this into</font>

972
00:46:12,240 --> 00:46:16,200
<font color="white" size=".72c">my routine every single week it's only</font>

973
00:46:13,680 --> 00:46:17,920
<font color="white" size=".72c">going to get easier and easier um but I</font>

974
00:46:16,200 --> 00:46:20,160
<font color="white" size=".72c">will keep you guys updated with how I</font>

975
00:46:17,920 --> 00:46:23,040
<font color="white" size=".72c">got on with this I'm also going to have</font>

976
00:46:20,160 --> 00:46:24,440
<font color="white" size=".72c">my oxy shred in Juicy watermelon and</font>

977
00:46:23,040 --> 00:46:26,319
<font color="white" size=".72c">I've actually not tried this flavor yet</font>

978
00:46:24,440 --> 00:46:28,839
<font color="white" size=".72c">it's literally a fresh tub but I just</font>

979
00:46:26,319 --> 00:46:31,040
<font color="white" size=".72c">opened the packaging this morning um so</font>

980
00:46:28,839 --> 00:46:32,480
<font color="white" size=".72c">I'm excited to try this and I will let</font>

981
00:46:31,040 --> 00:46:34,720
<font color="white" size=".72c">you guys know how I get on with this</font>

982
00:46:32,480 --> 00:46:36,960
<font color="white" size=".72c">this is also going to be in the sale the</font>

983
00:46:34,720 --> 00:46:38,319
<font color="white" size=".72c">Black Friday sale it's in like bundles</font>

984
00:46:36,960 --> 00:46:40,559
<font color="white" size=".72c">and stuff so if you want to get up to</font>

985
00:46:38,319 --> 00:46:42,040
<font color="white" size=".72c">70% off said it loads of times in this</font>

986
00:46:40,559 --> 00:46:45,160
<font color="white" size=".72c">video but if you want to get up to 70%</font>

987
00:46:42,040 --> 00:46:45,160
<font color="white" size=".72c">off you can use my code</font>

988
00:46:52,400 --> 00:46:58,800
<font color="white" size=".72c">Mia okay guys I'm on level five and I'm</font>

989
00:46:56,559 --> 00:47:00,400
<font color="white" size=".72c">gonna just try and do 20 minutes I'm</font>

990
00:46:58,800 --> 00:47:02,720
<font color="white" size=".72c">gonna put some YouTube on or something</font>

991
00:47:00,400 --> 00:47:05,880
<font color="white" size=".72c">but yeah level five so we're going</font>

992
00:47:02,720 --> 00:47:09,200
<font color="white" size=".72c">pretty slow as you can tell um but I've</font>

993
00:47:05,880 --> 00:47:11,079
<font color="white" size=".72c">got my oxy shred in Juicy watermelon um</font>

994
00:47:09,200 --> 00:47:13,400
<font color="white" size=".72c">and I'm just going to sip on this</font>

995
00:47:11,079 --> 00:47:15,640
<font color="white" size=".72c">probably watch some sop inance yeah not</font>

996
00:47:13,400 --> 00:47:15,640
<font color="white" size=".72c">going to</font>

997
00:47:22,090 --> 00:47:27,720
<font color="white" size=".72c">[Music]</font>

998
00:47:24,720 --> 00:47:27,720
<font color="white" size=".72c">lie</font>

999
00:47:37,320 --> 00:47:40,489
<font color="white" size=".72c">[Music]</font>

1000
00:47:51,200 --> 00:47:56,680
<font color="white" size=".72c">sorry for the awful angle but I just</font>

1001
00:47:54,119 --> 00:47:59,640
<font color="white" size=".72c">wanted to update you on how I'm getting</font>

1002
00:47:56,680 --> 00:48:02,280
<font color="white" size=".72c">on so I'm just over 15 minutes in I'm</font>

1003
00:47:59,640 --> 00:48:05,680
<font color="white" size=".72c">actually nearly 20 minutes in now and I</font>

1004
00:48:02,280 --> 00:48:07,960
<font color="white" size=".72c">feel fine so I'm going to leave it on</font>

1005
00:48:05,680 --> 00:48:09,559
<font color="white" size=".72c">what it's on it's on level five um and</font>

1006
00:48:07,960 --> 00:48:12,040
<font color="white" size=".72c">I'm just going to do 30 minutes instead</font>

1007
00:48:09,559 --> 00:48:13,800
<font color="white" size=".72c">of the 20 minutes that I was going to do</font>

1008
00:48:12,040 --> 00:48:16,359
<font color="white" size=".72c">obviously I don't really do stair master</font>

1009
00:48:13,800 --> 00:48:19,160
<font color="white" size=".72c">so like this was all very new to me and</font>

1010
00:48:16,359 --> 00:48:21,160
<font color="white" size=".72c">I didn't know how long I would be able</font>

1011
00:48:19,160 --> 00:48:23,200
<font color="white" size=".72c">to do like what level for and everything</font>

1012
00:48:21,160 --> 00:48:25,920
<font color="white" size=".72c">like that so this is just kind of like</font>

1013
00:48:23,200 --> 00:48:27,760
<font color="white" size=".72c">to gauge what I'll be able to do really</font>

1014
00:48:25,920 --> 00:48:31,040
<font color="white" size=".72c">um and yeah I'm goingon to do the 30</font>

1015
00:48:27,760 --> 00:48:34,520
<font color="white" size=".72c">minutes because I want to be absolutely</font>

1016
00:48:31,040 --> 00:48:37,119
<font color="white" size=".72c">[ __ ] and but I'm feeling okay now so</font>

1017
00:48:34,520 --> 00:48:39,800
<font color="white" size=".72c">yeah I will update you guys once I have</font>

1018
00:48:37,119 --> 00:48:43,240
<font color="white" size=".72c">finished the whole 30 minutes okay guys</font>

1019
00:48:39,800 --> 00:48:46,400
<font color="white" size=".72c">I'm done I did 30 minutes I did 30</font>

1020
00:48:43,240 --> 00:48:49,359
<font color="white" size=".72c">minutes I did 1550 minutes on level five</font>

1021
00:48:46,400 --> 00:48:51,640
<font color="white" size=".72c">and then 15 minutes on level six and</font>

1022
00:48:49,359 --> 00:48:54,079
<font color="white" size=".72c">that was surprisingly good like I feel</font>

1023
00:48:51,640 --> 00:48:56,319
<font color="white" size=".72c">good and I'm sweating a little bit I</font>

1024
00:48:54,079 --> 00:48:57,880
<font color="white" size=".72c">feel like cuz it's cold in this gym I'm</font>

1025
00:48:56,319 --> 00:49:00,480
<font color="white" size=".72c">never going to sweat like massive</font>

1026
00:48:57,880 --> 00:49:02,400
<font color="white" size=".72c">amounts but I feel really good after it</font>

1027
00:49:00,480 --> 00:49:04,079
<font color="white" size=".72c">um and then next week we'll see how I</font>

1028
00:49:02,400 --> 00:49:07,040
<font color="white" size=".72c">feel but now I kind of like know where</font>

1029
00:49:04,079 --> 00:49:09,400
<font color="white" size=".72c">to start and I know like what to kind of</font>

1030
00:49:07,040 --> 00:49:13,839
<font color="white" size=".72c">increase the level to depending on</font>

1031
00:49:09,400 --> 00:49:15,040
<font color="white" size=".72c">how long I want to do it for but yeah</font>

1032
00:49:13,839 --> 00:49:16,799
<font color="white" size=".72c">I'm happy with that I'm going to go on</font>

1033
00:49:15,040 --> 00:49:19,319
<font color="white" size=".72c">to the car circuit now so I will take</font>

1034
00:49:16,799 --> 00:49:22,040
<font color="white" size=".72c">you guys Along on that of course for the</font>

1035
00:49:19,319 --> 00:49:24,559
<font color="white" size=".72c">car circuit I'm going to do 30 seconds</font>

1036
00:49:22,040 --> 00:49:26,520
<font color="white" size=".72c">on for each exercise and have no breaks</font>

1037
00:49:24,559 --> 00:49:28,280
<font color="white" size=".72c">between each exercise exercise and I'm</font>

1038
00:49:26,520 --> 00:49:30,079
<font color="white" size=".72c">going to do four exercises and then once</font>

1039
00:49:28,280 --> 00:49:32,760
<font color="white" size=".72c">I've done one circuit I'll have a one</font>

1040
00:49:30,079 --> 00:49:35,319
<font color="white" size=".72c">minute rest between each circuit and</font>

1041
00:49:32,760 --> 00:49:37,000
<font color="white" size=".72c">then do the circuit three times I'm just</font>

1042
00:49:35,319 --> 00:49:38,480
<font color="white" size=".72c">going to hold my microphone just because</font>

1043
00:49:37,000 --> 00:49:40,240
<font color="white" size=".72c">I think it's going to get lost in my</font>

1044
00:49:38,480 --> 00:49:42,440
<font color="white" size=".72c">chin but the first exercise I'm going to</font>

1045
00:49:40,240 --> 00:49:46,559
<font color="white" size=".72c">be doing is crunches so we're going to</font>

1046
00:49:42,440 --> 00:49:47,480
<font color="white" size=".72c">go up like this and down up and down</font>

1047
00:49:46,559 --> 00:49:49,599
<font color="white" size=".72c">okay that's going to be the first</font>

1048
00:49:47,480 --> 00:49:52,440
<font color="white" size=".72c">exercise you don't need to Crunch all</font>

1049
00:49:49,599 --> 00:49:55,319
<font color="white" size=".72c">the way up just kind of like partial</font>

1050
00:49:52,440 --> 00:49:57,280
<font color="white" size=".72c">crunches like this for 30 seconds and</font>

1051
00:49:55,319 --> 00:49:58,319
<font color="white" size=".72c">then we're going to do like bicycles I</font>

1052
00:49:57,280 --> 00:50:00,920
<font color="white" size=".72c">think that's what you call them and</font>

1053
00:49:58,319 --> 00:50:03,960
<font color="white" size=".72c">we're going to go hand to knee like that</font>

1054
00:50:00,920 --> 00:50:06,400
<font color="white" size=".72c">opposite hand to knee like this and then</font>

1055
00:50:03,960 --> 00:50:09,880
<font color="white" size=".72c">we're going to do opposite arm to leg</font>

1056
00:50:06,400 --> 00:50:11,400
<font color="white" size=".72c">razors like this and then lastly we're</font>

1057
00:50:09,880 --> 00:50:14,520
<font color="white" size=".72c">going to do mountain climbers we're</font>

1058
00:50:11,400 --> 00:50:16,960
<font color="white" size=".72c">going to do slower ones like this one up</font>

1059
00:50:14,520 --> 00:50:18,799
<font color="white" size=".72c">like this we're not going to do these</font>

1060
00:50:16,960 --> 00:50:22,400
<font color="white" size=".72c">ones we're going to do slower ones like</font>

1061
00:50:18,799 --> 00:50:23,799
<font color="white" size=".72c">this one two three okay I will do the</font>

1062
00:50:22,400 --> 00:50:27,680
<font color="white" size=".72c">whole thing now so you guys can watch it</font>

1063
00:50:23,799 --> 00:50:27,680
<font color="white" size=".72c">anyway but I hope I explained that not</font>

1064
00:50:54,440 --> 00:50:57,440
<font color="white" size=".72c">well</font>

1065
00:51:12,010 --> 00:51:15,569
<font color="white" size=".72c">[Applause]</font>

1066
00:51:25,079 --> 00:51:27,359
<font color="white" size=".72c">f</font>

1067
00:51:28,090 --> 00:51:33,040
<font color="white" size=".72c">[Applause]</font>

1068
00:51:30,520 --> 00:51:35,520
<font color="white" size=".72c">okay circuit is done we're going to have</font>

1069
00:51:33,040 --> 00:51:37,240
<font color="white" size=".72c">a one minute rest before we do that all</font>

1070
00:51:35,520 --> 00:51:39,520
<font color="white" size=".72c">again all right guys that is this week's</font>

1071
00:51:37,240 --> 00:51:41,720
<font color="white" size=".72c">full week of workouts all done this</font>

1072
00:51:39,520 --> 00:51:43,480
<font color="white" size=".72c">video is finally ended I'm sure this</font>

1073
00:51:41,720 --> 00:51:46,160
<font color="white" size=".72c">video felt like it was lasting a</font>

1074
00:51:43,480 --> 00:51:47,720
<font color="white" size=".72c">lifetime because it is it's very long I</font>

1075
00:51:46,160 --> 00:51:49,400
<font color="white" size=".72c">was editing it the other day and it's</font>

1076
00:51:47,720 --> 00:51:52,079
<font color="white" size=".72c">already about 45 minutes and I've not</font>

1077
00:51:49,400 --> 00:51:53,839
<font color="white" size=".72c">included this workout yet but even still</font>

1078
00:51:52,079 --> 00:51:55,839
<font color="white" size=".72c">I hope you guys enjoyed please let me</font>

1079
00:51:53,839 --> 00:51:58,160
<font color="white" size=".72c">know if you want to see these more often</font>

1080
00:51:55,839 --> 00:51:59,960
<font color="white" size=".72c">and I'd be happy to make more for you</font>

1081
00:51:58,160 --> 00:52:01,280
<font color="white" size=".72c">but this is what my current split is</font>

1082
00:51:59,960 --> 00:52:03,119
<font color="white" size=".72c">going to be looking like for the next</font>

1083
00:52:01,280 --> 00:52:04,440
<font color="white" size=".72c">few months especially while I'm bulking</font>

1084
00:52:03,119 --> 00:52:06,599
<font color="white" size=".72c">so there's not really going to be any</font>

1085
00:52:04,440 --> 00:52:08,839
<font color="white" size=".72c">changes to it if you are wondering that</font>

1086
00:52:06,599 --> 00:52:11,880
<font color="white" size=".72c">but yeah I really hope you guys enjoyed</font>

1087
00:52:08,839 --> 00:52:13,640
<font color="white" size=".72c">this video it took me so so long to edit</font>

1088
00:52:11,880 --> 00:52:15,799
<font color="white" size=".72c">I just encountered some technical</font>

1089
00:52:13,640 --> 00:52:17,480
<font color="white" size=".72c">difficulties with like the mic up and</font>

1090
00:52:15,799 --> 00:52:19,319
<font color="white" size=".72c">stuff and it's like a completely</font>

1091
00:52:17,480 --> 00:52:20,599
<font color="white" size=".72c">different like video that I've ever</font>

1092
00:52:19,319 --> 00:52:22,599
<font color="white" size=".72c">really done I've never really done like</font>

1093
00:52:20,599 --> 00:52:24,720
<font color="white" size=".72c">miked up on YouTube especially for like</font>

1094
00:52:22,599 --> 00:52:26,280
<font color="white" size=".72c">the whole week um so it has taken me a</font>

1095
00:52:24,720 --> 00:52:27,720
<font color="white" size=".72c">really long time so please do let me</font>

1096
00:52:26,280 --> 00:52:29,599
<font color="white" size=".72c">know if you liked the video and if you</font>

1097
00:52:27,720 --> 00:52:31,280
<font color="white" size=".72c">want me to do more videos that are</font>

1098
00:52:29,599 --> 00:52:32,839
<font color="white" size=".72c">similar to this but yeah I hope you're</font>

1099
00:52:31,280 --> 00:52:34,839
<font color="white" size=".72c">all having a great Sunday wherever you</font>

1100
00:52:32,839 --> 00:52:36,240
<font color="white" size=".72c">are whatever you're doing please let me</font>

1101
00:52:34,839 --> 00:52:38,880
<font color="white" size=".72c">know what kind of videos you want to see</font>

1102
00:52:36,240 --> 00:52:42,440
<font color="white" size=".72c">from me in the future and yeah I'll see</font>

1103
00:52:38,880 --> 00:52:42,440
<font color="white" size=".72c">you guys in next week's video</font>

1104
00:52:43,190 --> 00:52:48,319
<font color="white" size=".72c">[Music]</font>

1105
00:52:45,319 --> 00:52:48,319
<font color="white" size=".72c">bye</font>