Back On The Shred Episode.1 | First Day Back

What is up everyone? So I'm back, I'm back in the country, I'm back in Ireland. You know, I've said that like last week in a video, but now my summer holidays are done. I'm not going anywhere else. I'm back for summer, and let me tell you what my plan is and what is going on in my life. So over the last month, you know, I was in Croatia for 2 weeks, and I was home for like 6 days, 7 days, and then I was back in Spain for for a wedding for 10 days. So now I'm back. So the last month, my training, nutrition, my uploads have been, pffft, you know, not great. So, you know, this is maybe the start of a new series, Back on the Shred, BOTS. So anyways, I'm getting back in shape and, you know, I got some really cool things planned and now I've no more distractions and I'm pumped. You know, this is what I love to do. I love fucking having everything on point, training, nutrition, work, just everything spot on. So that's my plan anyways from now. And I got some cool things coming up in the future too. So I was just about to hit a workout and it is my first workout back. I lost all kinds of gains, gained all kinds of fat. So you know, this is my first session back so I'm gonna record it but you know, go easy on me. It's gonna be a rough one. So to kind of give myself a bit of motivation as well, I've done myself out a new split. It is gonna be kind of similar to my Legs Push Pull program that was You know, day 1 legs, day 2 push, so that was chest, shoulders, triceps, and day 3 pull, so that was back, traps, and biceps. And then just repeat. So, you know, it was hitting everything twice a week. So this is gonna be pretty similar. It's just chest and back day 1, day 2 legs, and then day 3 is shoulders and arms, and then repeat and rest. So again, it's just hitting everything twice a week. As long as your program, you know, it's got a good frequency, you know, you're hitting everything twice a week, you're getting in enough volume, you know, feel free to change things up a little. It's not that important. If I was training less than 6 days a week, I'd probably do an upper/lower program. But anyway, so today is chest and back. It's day 1. I'm gonna fill myself full of pre-workout just to get over this initial slump. You know, the first session back, you always need kind of a boost to get you going, but after that, things go swimmingly. So anyways, right, I'm gonna get ready for the gym. Let's go! Also, right, I came home to a bit of mail, and you know, it's kind of a YouTube thing to open your mail on the camera. So let's see what we got. So this is from Bali Gown. They're obviously bringing out some new drinks, and I was looking at the macros. It's like 23 calories per can, sweetened with stevia, so they obviously know sent it to me, and this was extremely cool. Hi Rob, we know you usually go for poverty soda, but hope you enjoy this for a change. It's that personal touch. Whenever I get sent things and there's a personal touch to it, I'm just like, well played, Ballygown, well played. So that made me laugh. Okay, that's very funny. I'm pretty sure I know what this is, but— let's see. Yes! This is a watch that was sent to me by Daniel Wellington. So yeah, Daniel Wellington Watches, they hooked me up, they got onto me, said they like what I do, like my videos, I'm a classy guy, so they'd like to send me a watch. So— Check it out, bad boy. So that is a nice little timepiece. And I'm also— I don't know if I've said this on camera, but I'm actually really into watches. I think a watch completes an outfit. And that's nice packaging too. They also mentioned something about getting me a discount code for Daniel Wellington watches, but, uh, you know, I'll tag all their stuff in the description box below. I genuinely do like these watches, that they're really good. So shout out Daniel Wellington for that. That's amazing to come home to. I think it's right, pre-workout shake time. Uh, like I said, I'm going to need a big boost today, so I'm double scooping it. I don't give a fuck. All right, and this mysterious black tub, it's just creatine monohydrate. I swear it is not tren. Oh yeah, and obviously the super duper duper shaker cup is from Promixx. I need to get on to them, get a discount code or something for you guys. I'll stick that on the to-do list right after be awesome for the day. Also, check this out. Gains on a daily. Avonmore delivering that shit directly to my house. Alright, so just outside the gym, pre-workout's kicked in. It's in my head. First session back, but I'm pumped. I just can't wait to get stuck into it. And as I always say, write out your program before you go in there so you're not walking around like a noob looking at, oh, what do I do next? You know, just go in there, you know exactly what to do, what to do next, sorted. So, alright, let's go. What's up everyone? So, finished the workout, but before we go through it, gotta say something important. Someone told me in the gym today I'm way bigger in real life than I am on camera, so that made my week. I needed to hear that because right now I'm feeling like a skinny fat bellend. So anyways, to the workout. We started off with incline pressing, and this is my first workout working set here. I did 2 warm-up sets before this. If anyone wants to know my warm-up, it is pretty much say I'm doing 40 kg dumbbell press, I'll do, you know, 8 reps 20 kg, rest, 8 reps 30 kg, and then I'll go on to my working set. So then today was chest and back, so after that I went on to some barbell rows. Gotta do them barbell rows if you want to mark all them hoes, as my boy CJ would say. Um, so with these, if you want a form tip on these, I basically pull the weight with my elbows and drag it towards my button. So there's a form tip for you there. Another thing I love about chest and back is, you know, you do chest, you do a chest movement, and you go into a back movement. So when you do chest again, it's kind of rested, you know. And also you get a great pump, you know, pump out front, pump out back, party all around. So then after that, went on some decline pressing, uh, and because I have manly T-Rex arms, had to get somebody to unrack the weight for me. The struggle is real. Uh, so went relatively light on this because, um, you know, I I was kind of taxed after doing those incline pressing, no big deal. So got that done and then went on to some vertical pulling. I just did some pull-ups here and not much to really talk about. And then after this, stayed where I was. I actually love this little station I'm in. I stayed where I was and did some chest flies. Probably one of my all-time favorite exercise for the field. Then I went over back again, back to doing back. I went over and I did some neutral grip rows. Remember guys, treat your back like your side chick and hit it from all angles. Know what I'm saying? So now we're at the end of the workout, and this is something the great Steve Cook taught me. Uh, I don't know what you call it. I think it's called a landmine press. But, uh, basically, you know, you get a barbell, put it in a corner or on a landmine attachment, you grab it here and you push your hands together and push it up like so. And really just feel it on your inner chest. Of course you want to get a big chest, you got to stick to those heavy compounds. You know I'm not into no fancy shit, but hey, look, this feels good, and your workout should be enjoyable. Your workout should be fun. So anyways, that wraps up today. I'm gonna head home, get some post-workout eats. I'll see what I whip up, and then we'll finish up this episode. Alright, alright, so I'm just making a little shake here. I am going to use banana, raspberries, some protein milk. Shout out to Avonmore for always keeping me stocked. And some peanut cookie. Impact Whey from Myprotein. Myprotein discount, links in the description. But yeah, this is Peanut Cookie. My favorite all-time flavor is Toffee, close second Cinnamon Danish, and then Chocolate Nut, also insane, because there's so many flavors to choose from, it helps. Mmm, the frozen banana, frozen raspberries, The ice cubes, you know, the milk and the protein powder makes it really thick, so it's like a proper milkshake. Mm! Okay, before I wrap up this episode, there's one thing that I've been asked to talk about, and I want to talk about it, and it is my black book. This thing is so, so important to me. I write down everything in it, and I really recommend everyone gets one and, you know, does the same. And I want to talk about goal setting, short-term and long-term. Short-term, every night, every night before I go to bed, I write out a to-do list or, you know, what I want to get done the next day. And then long-term goal setting, basically this is 2015 there. It has a page for every day of the year, which is great. It has the date and everything. What I do is I think, you know, of what I want to achieve, and I write down when I want to achieve it in a realistic time frame. And I write down on dates when, you know, I need to do something that'll get me closer to that long-term goal. And I really think, like, once you put it down, you put it out to the universe. You probably know what book I'm talking about when I mentioned that, but You know, everyone's read it, but few people actually implemented properly. Few people actually take, take something from it. But yeah, so basically this, like, it's crazy. Anything you write down really far away, it just happens, you know. Once you have it down and just goal setting and just how you're gonna get there and you just get it into your head that, okay, once you write it down, you're like, okay, that's done, that's going to happen, there's no other outcome. Apart from this happening. So I really recommend everyone gets a little kind of diary, little black book, and just write everything down. If I ever think of an idea, I jot it down. And it's also cool, you can look back on the whole year and, you know, see what you were doing on that day. So anyways, I'm gonna wrap up this video. I got a ton of emails to get through, but hope you enjoyed. Let me know if you want me to make a Back on the Shred, like, a series, because, you know, I can— this is just typical day, so I can record these like every day. But anyways, so comment down below if you want that. Catch you next Peace out, stay calm, stay calm, stay calm, and of course, keep it real.