all right guys good morning so finishing off the Cookie Crisp that b like the other day so good um and having some creatine just going to have four grams in the morning four grams later guys a little tip for you when you have creatine take some form of carbs or sugar anything like that the spiking insulin actually helps the creatine by the statistic was um a study was done by 60% um yeah Spike and Insulin actually helps creatine get into the muscle um which is really what you want it to do which is why this
is full of like sugar and that will help this sometimes I even just put like straight sugar in here um if you're on a cut if you're like trying to lose a bit of weight you can find different alternatives just something to let you [Music] know and I'm back that was quick right no that was 9 on hours ago and I'm so tired I want to see you guys the first day back to school after any holiday is just very very tiring but now I'm going to do some work eat eat a little no I'm
going to eat a little do some work eat dinner then go to the gym um so yeah I will keep you updated with what I am up to guys I just looked over this morning's clip uh like in the morning where I'm eating breakfast and whatnot I sound like death all right so right now I'm studying my nasm notes National Association of sports medicine things like biological value um essential versus non-essential proteins uh how quickly ATP and PC levels are restored let's hope this focus is in Focus yeah there we go um guys I get
a lot of questions and a lot of DMS asking um you know will you make a workout plan for me will you make a meal plan for me and they're offering money in exchange a lot of people actually do online coaching and I think it's a great thing I don't think you need to pay insane amounts of money to have a personal trainer there by your side I think if you get a solid workout a nutrition plan and you just get some support it's it's really not that hard um but guys I want to be
completely transparent with you I've only been training for 6 months and yes this is a hobby of mine I literally maybe spend an hour of my day reading articles on strength nutrition supplementation other things as such but I don't want to offer you guys a subpar service so I'm going to continue studying I'm going to keep learning and then one of these days guys I will offer nutrition workout online coaching and I'm going to make sure it's an amazing service oh Cookie Crisp I love you all right guys so for today's Squad variation we are
doing a zerker squad I think something like that um it's basically just working on the lockout of the movement um today's squat everyday day eight uh I'll show you what it looks like usually I do this on like a Smith machine um honestly guys it it feels just a lot harder like on a squat rack um in terms of like feet positioning and everything so we'll do maybe three four sets and uh move on to my own workout so I'll show you guys a couple [Music] clips all right guys all done with the I think
they're called ccer squats um honestly that was like really tough um I'm not like wearing um like tight pants like leggings uh or I feel so awkward saying like leggings when I'm a guy I'm sure there's a name for it just like Under Armour like skins whatever or shorts um I'm literally just wearing my my protein pants so it's quite uncomfortable but um you know just got like three four sets in and then now I'm going to move on to uh bicep and tricep workout let the let let the clips roll all right guys so
for an arm workout I decided this is just going to be way too hard um I'm using like a Joby gorilla pod not like a proper tripod or anything so it'll be too hard to get like sort of face level so I'm going to make this like a 2-day vlog so tomorrow you will see my chest workout so I'll see you guys [Music] tomorrow all right guys so all finished up with Squad everyday today's variation was a white St Squad so I hit 115 kilos um three three sets of one rep um felt quite easy
pretty happy with that so now I thought I would have included cuz you already saw Squad every day yesterday but didn't see the arm workout so now I'm going to hit a chest and tricep workout so yeah uh starting off on incline bench press probably going to hit like five Reps for this today is more of like a high volume day so yeah let's get into the workout [Music] with [Music] all right guys so now we're moving onto a pref fatigue of a push-up holding at the bottom um and then just a chest press machine
chest press guys um today's like higher volume day I'm a big fan of pref fatigue super sets drop sets when you're doing higher volume and you're not doing so much strength based so um yeah I'll just let the clips run [Music] all right guys so I'm back home now um today's workout just felt really lethargic just slow Focus good um and just I felt so tired um not quite sure why that is but you know not every day not every workout can be your best some days you will have subpar uh performances but all you
can do is improve tomorrow so as always hope you guys have enjoyed this Vlog I'm going to go edit this see you oh yeah guys while I was working out and doing some skull crushes I kind of dropped the bar on my forehead and now I have a massive red spot one of the perks of being a teenager
