Rob films Sarah's first leg workout back after weeks off, keeping weights light to rebuild movement patterns. They do barbell squats, split squats, hamstring curls, and goblet squats. Rob challenges her to track macros for two weeks and makes macro-friendly burgers with protein bread and quark.
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Yo, what's up everyone? So I was gonna record a legs and ab workout for you today and I went to grab my camera, went to go to the gym, and I was out of battery. I know, I'm a shit YouTuber, bad, bad YouTuber. So to make it up for you, today's video I'm gonna go bring Sarah to the gym and she's training legs, so gonna record her workout. I'm outside her house now, so hopefully that'll make up for it for today's video. To keep that consistency going. Anyways, let's go to the gym. Okay, so a bit like myself last week, this is Sarah's first day back in the gym in a few weeks, so she's back on the shred too. So she found the weight felt a bit heavy today, hence why she's going light on all these movements. So don't judge her just on this video. She can go beast mode when she wants to. Starting off with a simple barbell squat anyways. As I said, we just went for low weight and high reps to get her used to squatting again after some time off and relearn those motor patterns. Her depth is pretty good on squats, but I often have to say it to her during a set to just remind her and keep it in mind to keep hitting that depth. Also, this gym is Bendon Sandiford. Sarah is a member here, but I just paid a tenner in for the day, as I often do. I might join just so I can train her, or the two of us might look into joining another gym between where we live, but we'll sort something out. So after that, we went on to split squats on the Smith machine. Pretty sure Sarah took this one from Nikki Blackadder, whom she is obsessed with, as is a lot, a lot of fitness Fitness girls I know of, they're all, you know, Nikki is like their queen. And I also said in a previous video that Sarah's diet is pretty bad. She tends to eat what she wants and just tries to get some protein in every meal and hope for the best. So she's agreed that we might do 2 weeks where she properly tracks her macros, or even tracks them loosely, and see what the outcome is. We both picked out some stuff from her from Myprotein last night. As I said, she struggles to get in protein, so all the things like protein pasta, protein bread, and they really help her out. Oh, and all her workout gear here is from Myprotein too. The benefits of going out with Rob Lipsett. After this, it was some stiff leg deadlifts, going very light and focusing on the contraction. But usually she actually uses an Olympic barbell and lifts a decent weight, but like I said, we're just getting back into things. She also superseded these with barbell rows to get her sweat on and get that heart rate up. So with the main compounds done, i.e., barbell squats and deadlifts, we went on some isolation work and supersetted hamstring curls and leg extensions. Not much to really say there, just getting her pump on. Now right here, if I had the volume on, you'd be listening to Sarah complain about walking up the stairs. Stairs on leg day, is not a good time. And we also did some hip thrusts or glute bridges, whatever you want to call them, but for some reason we forgot to film them. Then what you're seeing here is some goblet squats. These are actually a great squat alternative if you need to work on your mobility or depth for barbell squatting, and they're also great for burning out the legs and glutes. They're something that I might actually add into my own routine. Lastly, we did some ab work, and Sarah did a little dance that you'll see in a minute. But we just did some weighted decline crunches and a few other things, but this is all we recorded. So let me know anyways if you like seeing other people's workouts and not just my own. If you enjoyed this, don't forget to like the video, and that wraps up today's workout. Alright, so just finished some ass hypertrophy with Sarah, and now we're going into guns. We're gonna pick up something to eat. I'm sure every episode of Back on the Shred has to have a workout and some food, so, uh, I'll show you what we cook up. Yeah. All right, so post-workout eats are gonna consist of some macro-friendly burgers. We got some lean mince, got these Slimster buns, uh, they're telling you, I got 100 calories per bun. And 50% reduced sugar ketchup, light mayonnaise, and I got some mustard. So this has like no calories in it. Uh, some Quark, tastes like low-fat cream cheese, iceberg lettuce. And Sarah is probably gonna have some of these Easy Singles. There are like 38 calories per slice. So yeah, fitting them macros, and it's gonna taste great. Yours, mine, my mom's. Okay. Okay, melt the cheese. Looking good. And then just gonna season it and put the lid on top. Look at that bad boy, beautiful. Alright, so that wraps up today's video. Let me know if you want to see more Sarah's workouts, if you like this style of video. Comment down in the comment section. I love your input, I love getting some feedback. So that's all for today. Until next time, keep it real.
