Epic Leg Day Walkthrough | Easy Post Workout Meal | Business Talk

What is going on, guys? Welcome back to the channel. The surroundings are a little bit different. I'll fill you in on that later. Actually, I'll just fill you in on that now. We moved house. Even though it's only up the road a little bit, it was actually kind of stressful moving all our stuff. I didn't think I had that much stuff, and I accumulated more stuff over the last couple of months than I thought. Now I actually want to get rid of all my stuff. Going full minimalism mode. Besides all that, things are going great. Fuel Cakes, the best pancake company in the whole wide world, is coming out with 2 new flavors very, very soon. We actually have 7 flavors confirmed. We want to like release them over the course of the year. So that's very exciting. Gameplan, the app, is fully up and running. Hundreds and hundreds— thousands and thousands have signed up to it. The feedback has been amazing, and I'm always going to be updating that over time. It's going to get better and better. It's going to grow into its own thing. And yes, I'm very excited for that. So that's, that's my life, okay? It's like, that's my job. Like, I own a pancake company and an app. And then do fitness stuff as well. Like, so if you're new to this channel, maybe you just clicked on this video randomly, like, that's, that's what I do. So today is a leg day. I've also joined— there's a lot going on today's vlog. I've also joined my third gym in Marbella. The gyms here are just so good. I love having a choice of a couple of gyms. I did a few day passes here first, then I joined up for the summer too. So it's called UP Marbella, Ultimate Performance Marbella. They have ones in like Los Angeles, in London, there's one in Kensington down the road from us, even have one in Hong Kong. So this one is like kind of their flagship one. So it's a really cool gym. The leg equipment is insane. So I'm gonna have some toys to play with today. We're gonna shotgun 2 monsters and we're gonna hit a big leg day. And then I've kind of like gotten the hang of this kitchen as well. Took me a few days, but we're gonna cook some good meals as well. Anyways, give the video a thumbs up. Let's get into it. Leg day and epic recipes. What's not to love? Even though no one's probably gonna click on the video because it's leg day. But if you have clicked on it, you're a real one. So thank you. Let's get into the video. It's been a while since the Merc has been on the channel. So I actually like meant to wash it. I actually washed it yesterday for the big debut. And then like, I don't know what's going on, but like there must have been a sandstorm or something. Like, this looks absolutely terrible, but the weather's gonna pick up on Thursday, so I'm gonna wash it again. Let's make things presentable for you guys. But so, took a good few weeks, but Lewis Motors.ie— Alan Lewis is a good friend of mine. He's the guy, like, when you've seen the Ferrari and the i8s this channel, like, he's the guy that just gives them to me and let me drive them around for your entertainment. So if you guys are looking for a really nice car, if Dublin, hit him up. He'll find the perfect car for you. He's a great guy, um, even on Instagram he's super enthusiastic, a lot of fun as well. So he got the car over for an amazing price. I'm talking 6 times cheaper than any quote that I got online. So I'm so grateful for him for doing that, and I feel so much more at home having my car here. Like, it literally, like, it just feels so much better. And a lot of people were saying with the right-hand drive 'Like, does it feel weird?' Not at all. I'm thinking like, I'm like, 'Isn't that how it's meant to be? Right-hand drive, driving on the right side of the road.' I don't notice any difference at all. Maybe you're all just terrible drivers. So we're gonna hop in, we're gonna go to UP now, then we're gonna get on with the day.

Look at this.

I'm getting a detail on Thursday, but like, how crazy is it? It's like, it's like we're in Dublin again.

All right, so we have Arrived at UP Marbella.

If you look closely, you can actually, you can actually see the squat racks on the roof. That's right, leg day commence in 3, 2, 1. All right guys, so we're here in UP. As you can see, it looks absolutely amazing, especially for leg day. So this is the whole leg day equipment here. We've got hack squat, we've got standard squat racks over there, we've got glute bridges, we've got everything, right? And so the beauty with the game plan is if, let's say, you're in a gym where even if you're working out at home and you have very limited equipment. The plans are customized so that you can just swap them in and out of what you do have, and then you go from there. And even for current members, just shoot me a message and I will advise you personally on what to replace certain exercises with. I'm really hands-on with this and I'm loving it so much. I'm going to choose some of the leg equipment that I have access to because this is where I'm going to be training all summer, and then we're going to map our progression from there. We're going to start off with some hack squat and leg press. Let's go!

What I often do with an aircraft, with one like this, the mental cues.

Pull yourself down, kind of like a seatbelt. You feel a lot more secure, you get a lot tighter. And the leg press, like, I kind of look at it as if like it's an upside-down squat. Don't just jump in. Like, you get yourself mentally ready for a squat, you pin your shoulders back and you get tight. I think it should be the exact same as a leg press. Good leg press, good machines are hugely helpful in your training plan. So some people say, oh, it's all about free weights, all about that. Good equipment is very useful.

Sorry, let's warm up here. Good range of motion. Nice and deep. Yep.

All right, so we are going for 1, 2, 3, 4, 5 10 plates a side. Let's see how this is. This is a good Watson leg press. Absolutely love the first set. So now we're going to push ourselves a little bit more and we're going to go for 8 to 10 reps. I'm feeling confident. I think we got this.

Let's go!

Boom!

Come on, 3 more.

Boom!

Dad, love you.

Oh God, cut to the next exercise. All right, so next up we're gonna hit the hamstrings, posterior chain, and we're gonna do some stiff leg deadlifts. These, in my opinion, are one of the most trickiest exercises to feel a good squeeze on the hamstrings in. And so this is when you got to play around with a few different variations. Some people like stiff leg dumbbell deadlifts, some like good old barbell. You can argue even between the slight difference between RDLs and SLDLs. Me, I found I love high reps, lightweight, squat rack. Okay, hear me out. Don't hate on me because it's a squat rack, right? Just check out the contraction you get on these, and this is going to be my fun progression. Also, this Smith machine in particular, okay, some of them stop right here and you can't actually do stiff leg deadlifts on them. This one goes right to the floor, so let me show you.

Okay.

Is the booty popping, Linda?

Yes, it is.

The booty's popping.

Looking juicy.

There we go. It's looking thick. Fellas, you got to be filling out them swim shorts this summer.

Summer Bob.

You have to do it. It's hot, hot lad summer. Get us up. Booty over like this. You know, you get a t-shirt off, fellas. You know, maybe even tuck it in at the back. The girls are doing it, fellas. We can play at their game too. What's going on around here? Hey, hey, you're getting cancelled for that now. Right, so come to the end of the workout, we're doing some pendulum squats. This is a rare piece of kit, and if you find a good one in your gym, take advantage of it. It's going to absolutely kill your quads, and I just realized I don't think there's a leg extension machine here, but it's alright because Gameplan produces customized workouts. But it's okay because this is going to attack your quads perfectly. We're going to load this up, we're going to get in a good position, and we're going to execute it perfectly, and the quads are going to be on fire, and we're going to make some gains. So you can choose to grab on up here, your hands down here, some people grab here, whatever feels the best for you, you're most secure in. Some people even cross their arms like this. 3 more.

Oh, again, slow down.

Slow, slow, slow. Pause at the bottom. Boom! Explode up like that. One more. Last one, last one. Oh my God. Oh, what year is it? So the meat of the workout is done. Now we're just going to add some vegetables to the side. It's the meat and veg. It's the meat and veg game plan workout. The main thing that's going to help you progress. It's going to maintain muscle on a cut. It's going to build muscle when you're bulked up. It's the compounds. It's tracking them. It's make sure you're either maintaining them, those lifts on a cut, or increase them on a bulk. Or if you're coming off a layoff period, like after a fucking pandemic, you should be increasing your lifts after some time off as well as possible. So we're going to do some isolation stuff, quick and easy. Going to do some calves, and we're going to superset that with abs. We're going to do about 5 sets on each, just blast it out, high reps, close to failure. Then we're going to finish the workout. So This is our superset with cable crunches. So we're done, and then I'm eating. I'm fasting, haven't ate today. We're going to go full stack. A lot of people, they go too easy on the calves. That's what I don't throw, okay? They're strong muscle, they're not moving the weight much. You can go heavier.

Oh, oh yeah. So cable crunches, you need Use whatever attachment you like.

You can do one arm if you want to hit your obliques a little bit more. My favorite is just a neutral grip. Some people like the rope. My head is like made of stone, so I can like attach this on my head and I'll be fine. Again, you're not doing a lat pulldown, you're not doing triceps, you're not working your neck. Again, you're focusing on the abs. Control your breathing. Importance of breathing when you're training the abs, okay? So it'll be night and day difference. So when you crunch down, you're exhaling. You're almost doing a stomach vacuum, okay? You're pushing all the air outside your stomach. So again, pay close attention to that. So like so. And again, if you're doing decline crunches over here, again Right there. So that's the superset we're going to finish off with. Calves, cable crunches, decline— some of my favorite exercises. We're going to leave the gym feeling good, and that's today's workout. Let's make some food, right, people? So post-workout feast is going down. We are gonna go for some straight up chicken breast. Me and Linda, we're gonna have this, so 500 grams, so 250 grams each. We're gonna go for a portion of rice each. We're gonna make some peppers and some onions to go with that too, chop them up nicely. We're gonna go for a little tandoori curry paste, right, just to give it a little bit of flavor. We're gonna count this out because paste can be quite dense, it can be quite thick. Then we're also gonna— well, me, I'm gonna add a little bit of Tabasco to mine. Linda doesn't like spicy stuff, so this is just a really simple curry recipe. Recipe from the Gameplan app. Again, there's loads of recipes ranging from simple ones to ones that are a bit more out of the ordinary that can add a bit of fun to your diet. But today we're just gonna go for something simple because we're really hungry. You know when you come in from the gym and you're like antsy to make a meal? Angry. You're like, you're hangry. You're like, give me something simple. So this is that meal. So right, we're gonna put this together, chop these up, season and fry the chicken. And now this is the complicated part, okay? You gotta, you gotta put this in the microwave. For 1 minute. It's tough, but we got this. All right, let's go. Remember when like the kids, the rough kids on your block growing up would try to sell you a bag of oregano and you smoke the oregano and you're like, nothing's happening, bro. And he's down 50 quid. It's not easy growing up on the mean streets of Dublin. That scene in Shrek where he's like, ogres are like onions. We have layers! Go for 1 tablespoon curry paste. Sounds unbelievable. Right in there. That just looks so good, like the color of the chicken, the veg, everything. Give it a shake. And then so we're gonna put that on a bed of rice. Look at that, literally took less than 10 minutes to do. So quick, so easy. That's some Game Plan curry. All right guys, Game Plan Steph Curry. All the recipes are in the app. This looks absolutely delicious. This is Linda's, this is mine. I think Linda's is bigger. We're gonna have to debate this off camera. But anyways, gonna have have some aspartame water and some Tabasco with that as well. Let's see. So this is the views from the first floor. Come on, like, that looks like a screensaver. Literally looks like a toy town. So she's a mountain. Look at that. So we're finishing up today's video with some Q&A. Hey, nobody asked me these. I paid Linda to make up these questions, but we're going to do it anyways, okay? So we're just going to have a chat, do a little live catch-up, because it's been a long month, it's been a busy couple of weeks. I'm a little bit rusty, I'm a little bit rusty on camera, I'll be honest, but we'll get back into it, right? So let's just have a chat and finish off the day. Sunset now, golden hour.

First question that someone asked you on Instagram.

Yeah, they actually did.

Yeah, actually Is, do you think you'll buy a property in Marbella?

So we've been viewing properties. I've been like constantly scrolling on Idealista. That's kind of like our main property website here. Then I've been looking like Daft.ie as well. That's like the Irish property website that I have a scroll through. And it's just like, it's property so interesting and it's so shocking because the prices are in the same currency. It's both in euros. and it's just insane. Like, you can get like a mansion villa here for what you get like a cottage in like, you know, central Dublin. It's just absolutely crazy. And so I'm just weighing up my options. Of course, I'd love to like settle down in Dublin. I'd love to buy my first property in Dublin. I'm Irish, that's where I'm from. But like, after 2020, the world's kind of like, it doesn't matter where you're from now. It's just everyone works remotely. Remotely. Like, even when I was in London and I was having like meetings with the Fuel Cakes team who were in London, like, you still didn't go into the office. You just did a Zoom call in 2020. And now it's gonna be same going forward. So comment down below, do you think it even like matters where you live anymore if you work remotely? I'm not sure it does. So yeah, I think right now it's like 50/50, but like I'd say it's a little bit closer to Marbella, but we'll Ideally, yeah, the gym's here, insane. And look, ideally buy both, you know, in a great world. Yeah, dream big.

Do you plan to sell Fuel Cakes from the US?

Yep. So the, the main complaint that I get about Fuel Cakes is the shipping prices. Fair enough. I'd like— I'd read all the comments, I take that into account. Right now they're shipped out of the UK. Brexit has absolutely screwed us, as it has many businesses. Any business that had a UK distribution center, they've had to completely reassess things. So the next thing, like, we look at our audience, our demographics, like, where's the main demographic? Your main one is Europe. So the next spot that we are going to hit up is actually a distribution center in Kilkenny, Ireland. So that's all coming true, and I'm really excited to bring, bring some revenue to the Irish economy. Next one's going to be Kilkenny distribution center, and then US is the next target. We, this week, having conversations with two huge wholesalers in America. The big— the biggest health food store.

Your favorite.

In a way it's my favorite. I can't give it away though. So, you know, I'm like, I'm sure people will guess it now, but we're having some back and forth this week. So it's very exciting. And we're on track to be the biggest protein pancake company in the world. It's great.

The most important thing you've learned from starting a business. So that goes for FuelK, Lipset Fitness, etc.?

Yeah, patience, definitely. And Linda can even tell you that, you know, she started clothing company the week of the pandemic. We started— definitely patience. And that's like, even with like a YouTube channel or, you know, growing an audience online, a podcast, a blog, whatever it may be, it's just patience. And we see the overnight successes because they're one in a million. Them. You read a news article on how this person founded this company that blew up. You read those BuzzFeed articles or whatever it is because they're 1 in a million, 1 in a million million. Okay. But the vast majority of people, they're going to have to be patient. They're going to have to put in the work. They're going to go like months and months and even like years with seeing no results, like literally years. And it's like, that's the kind of relentlessness and determination that it takes. That's the very like unpretty side of entrepreneurship. So patience is number one. Like, either way, the time's gonna pass anyways, so may as well chip away at it. May as well water the plants.

3 examples of gratitude that you write down every day, because they said they saw you were writing down what you're grateful for.

Yeah, yeah, so that's something that I need to do this evening, now, whenever you're having a day where you're feeling stressed out and you feel the world's against you and you're getting worried about little things, is just take a deep breath and just write down 3 or more things that you're grateful for. And in my opinion, the simpler the better. If when you actually start thinking deeply, like, I'm really grateful to have food in my fridge, I'm really grateful to have electricity and a roof over my head, and you know, there's so many people in the world who don't have that. So be grateful for the little things. Write down at least 3. They can be the same every night, it doesn't matter. Maybe try to think of some different ones every other night.

What are your 3?

Today? Okay, this is a good question. Today? Well, the Wi-Fi is not working, so I'm not grateful for that. Grateful because I got to cook a beautiful meal with my beautiful girlfriend, and I got to hit the gym when a lot of people aren't I'm unable to do that, and I have my car here. Yeah, that's true.

And you're in Marbella.

Yeah, I'm in Marbella. It was raining today, but yeah, yeah, yeah. I'm like, oh, I screw this gratefulness stuff. Try it out and let me know what you think. Personally, journaling changed my life.

Okay, so the final question is next holiday destination.

Yeah, so like, I got a comment a few times actually, like a regular comment is like, oh Rob, you know, you're always on holiday, you know, how do you do it? And I'm like, so we came here in January, very beginning, and this is the first year we haven't done one bit of travel. Like, I live here and we haven't gotten a plane once. So we're probably gonna stay here all summer, maybe try to do some little European trips here and there. But we also really want to go to Tulum in maybe like, you know, wintertime here. That'd be amazing. Like, so many people are there now, it looks so good. I A good few Irish connections there. So Tulum, comment down below if anyone's been. I've never been, and we're always trying to find a place that the two of us haven't been together. Never been somewhere that neither of us have been like before, so I think that'd be amazing. And I think after these two years, 2020 and 2021, we need a bit of adventure, you know. We need, we need to change things up a little bit. You just lie on the beach and just do nothing for a while. All right guys, thank you so much for catching up with me in the monthly video. I promise more videos are coming very soon. But thank you so much for sticking with me. Thank you so much for support. I'll see you in the next one. Keep it real. I'm out here. Love you guys.