(upbeat music)
- I got a different video for you guys today.
A lot of you have asked me for some full workout video.
So today, I'm gonna bring you
through an entire leg day with me.
Hopefully, I'm gonna be able to drop some super useful tips.
And after the workout, I will show you literally
the perfect post-workout meal for lean gains.
Let's do this.
Okay. So after warming up the abs and the glutes,
doing a little bit of dynamic stretching.
It is time to start squats.
So I always start with body weight squats.
It is that way I can really dial in my groove,
dial in my form, Because that form should not change
as I load up weight.
So start with the bar.
Then I do Hundred and thirty five pounds,
Go to one eighty five pounds, two twenty five pounds
and then I go for my big work set.
So currently, the way that I'm doing my workouts
for legs is I'm doing a bit of
a hybrid of strength and size.
So I have two leg days each week, the first leg day,
I do my heavier lifts, which are
in the two to five rep range, which is today.
And then on the other leg day
it all higher reps stuff just going for a straight volume.
So one thing that has been really useful for me
for squats that are this deep is to get my muscles
and my joints moving at the same time
by doing us some warmup cues.
And this prevents, what you see where like a lot
of people's hips will shoot up early and then
they will use their lower back to get the rest of weight up.
So there is a couple things I do.
I like to do a little step up where I push my knee
over my toes while putting that pressure into my big toe.
And I keep my glutes firing right now.
And then as I drop my heel
right when my heel touches the step I push up
I fire my hips forward.
I push my knee back at the same time and this programs
my brain to make the same thing happen in the squats.
There's one other little thing I like to do.
I like to walk backwards in
like little small steps where I'm really
in my toes and keeping my knees over my toes.
And making sure that my quads are firing
but also my abs and my obliques are firing.
So my hips are nice and forward, they're not behind me.
So as I'm doing these warm ups where I'm using
lighter weights on the barbell squats.
I'm really trying to think about keeping the pressure in
my big toe really pushing that big toe down to the ground.
It keeps a good arch
and it also makes sure that there's good knee and hip drive.
And overall the weight is sitting, you know, somewhere
around the mid foot, not the heels, like some people cue.
That is what I was always told a long time ago.
And that is terrible for me.
All right! So here it comes.
This is my top set.
So I stretch my lats a little bit to cue my shoulders
to really get back.
I take some really big breaths
and I squeeze the bar hard as (Beep)
get some adrenaline going.
And then I go for it.
(upbeat music)
Sick!
- [Sammy] Nice! Dude!
- Little bits of progress over long periods of time.
Last time I went for a heavy set, two seventy five for two.
This time two seventy five for three.
If we can keep moving up a rep every week
that's better than what I was hoping for.
That's amazing.
So on these heavier days
I like to do two sets really heavy.
So I'll probably try to hit this again for two reps.
Just so I can get a little bit of some low rep set,
but a little bit more volume doing heavy
and then we'll move the weight down
and do some higher volume higher reps at the tank.
Very cool.
Let me show you what I'm listening to.
I've been listening to Mongolian throat chanting
which is great for zoning in.
But I don't get quite the amount
of adrenaline that I get with that good old weight. Breed.
A little backstory.
I actually got a bit of a knee injury during the pandemic
from laying down so much when we were all locked inside.
And I let let my right hip get behind me
by not firing my obliques.
And I was literally unable to do Hundred and thirty five
pounds squats.
My knee was just like hurting so bad.
So fast forward after a lot of work to now.
I've got my obliques firing properly.
And this is a huge accomplishment for me.
I got the first set for three reps.
So the next set, I go for two reps and I get it.
I'll keep upping it each week by a rep
until I get to about four to five reps, each set.
And then I will up the weight by about ten to fifteen
pounds.
And I'll start the process again.
My current goal is trying to get three hundred and fifteen
pounds.
That's three plates on each side for my heavy days.
Okay. So then for the next two sets
I drop down to two hundred and twenty five pounds.
So I can do some higher reps.
It's funny actually, Since Sammy actually
forgot to press the record button.
So the first set of ten, we don't have it on film.
So this is my second set.
Key thing I wanna point out here is that,
If you want to grow
you have to push that intensity to another level.
I'm like, I'm dying during this set.
By the time, I'm on like rep six and seven,
I just wanna stop but I know that I can do it.
So I don't stop until I finish all ten reps.
So that's my main lift.
I always start with one giant mega super lift
and then everything after this is an accessory.
So I'll sometimes do dead lifts
or I'll do leg press after this.
But lately I've been doing two to three sets
of barbell lunges,
for like roughly like fifty yards or something like that.
And the key thing here is to keep that chest up
keep those shoulders back.
And try to have the exact same firing of the glute muscles
as I did when I was doing the squats, when I come
to the top, basically just trying to mimic it perfectly.
And for me, I always try to include
at least like one one-legged exercise.
Because anytime you're doing a one-legged exercise
it's great because it helps
with your stabilization and your balance
which really carries over to your bigger lists.
And it also helps you not to get injured
in the future in case you have like any asymmetries or
or anything like that.
All right, after that, I do some calves.
I usually do about three to four sets
of roughly twelve to sixteen reps.
This is definitely a weak point for me
but I'll bring them up baby.
So don't at me.
Next up is leg extensions.
I've got a cool single leg machine at my gym.
So I use a weight that I can do for roughly
like eight to twelve reps, the angle, this is filmed at
definitely makes it look
like I'm not coming up all the way, but I swear I am.
So don't come after me.
Key is to squeeze hard!
As at the top of each rep, sometimes I'll angle my foot
in different ways to hit different parts of the quad.
I'm doing this for roughly three sets
of eight to ten reps.
For my final lift, I'm doing a hamstring exercise.
And today I did a dumbbell hamstring dominant deadlift.
So I'm doing this for three sets of roughly ten to twelve
reps.
Before I start actually doing the exercise
when I'm standing up
I'm putting pressure into that big toe again.
I'm firing my glutes
and I'm firing my abs to keep everything forward.
And so I'm not over using my lower back.
As I start to initiate the lift, I'm really
trying to feel those glute muscles continue firing
and stretch as I'm coming down,
as well as feeling my hamstrings stretch,
almost like a rubber band.
And because I'm trying to hit my hamstrings
there is no need to come all the way down.
The key is really to find a good stretch
and the hamstrings and the glutes, and then to
drive those hips forward to initiate coming back up.
And not use the lower back to pull myself up.
I'm trying to push through the ground with my feet.
Now those glutes are firing hard as.
So don't put your finger in there.
Because it'll get snapped off.
And then we have it.
Leg day is complete.
I love me some high volume.
I love some high intensity.
It's what my body responds to best.
It's where I growth size best.
So that's what I'm doing.
Honestly, I can't stress how hyped I am
that my body is co-operating now.
Because, there is nothing like an intense leg session,
especially where you're able to make some PR'S.
So this was a good one.
All right! That was a slick leg workout.
So now I'm gonna show you guys the perfect
post-workout meal, which is exactly why we are at KFC.
Yeah. Right?
You wish we had KFC.
You wish we could eat deep fried erasers.
No, no. It's not what we're doing.
We're gonna go outside though.
This is a really good post workout meal
that I've been eating every day.
It is fire and very easy.
Oh! every day, like a good traditional body builder,
like a true bro.
Before I make my food.
I always have a protein shake.
Because, one you gotta get that liquid in you quick so that
protein can absorb so we can leave the catabolic window.
It start being anabolic.
So I'm lazy right now.
Sometimes I've been making fruit smoothies.
I'm kind of lazy.
I don't really wanna make that right now.
So I'm just doing a couple cups of ripple milk
with some water.
And then I got the, the vivo vegan protein right here.
This is twenty one grams protein, Plus the ripples.
This is probably like twenty eight grams protein.
Trying to get it in me really fast.
That way I don't wait while I make this meal.
That's one thing you get used to is chugging things.
So this meal super easy.
I've shown it a couple times in my story, but check this up.
I've got some brown rice that I just cooked up
but usually I will take all this brown rice
and put it in a Zip-lock bag and put it in the fridge.
So it's just easy access.
All right.
So we got a plate to brown rice.
That's our good carbs there.
Again, like I said that had usually be in a big bag.
That's in the fridge.
Cause I make giant batches of it.
Then we've got some lentils that look absolutely disgusting.
I did not drain the water after I cooked them.
So they look kind of like poop.
All right.
So I'm throwing about maybe a cup cup and a half.
That's some good protein right there.
The protein shake already, We are like thirty.
That's probably, I would say another like fifteen or twenty.
So we're getting
like a forty, forty five grams protein for this
post workout meal.
I'm gonna microwave this real quick.
All right.
So now we are all heated up.
You could just eat it like this.
You could just put hot sauce.
If you want to not do this last part
or we could put lime juice.
Because that is very easy.
I make a fantastic pico de Gallo,
which is just like a chunky salsa.
So good.
I make a giant batch
like this whole bowl was filled two days ago.
I eat a lot of this stuff.
Basically. It's just an onion.
Two or three bunches of cilantro.
Five big tomatoes in like four or five lime.
And you're just mincing everything up, putting it
in a bowl and squeezing lime juice in there.
And it's gonna be the best gosh, Damn thing you've ever had.
So good.
So this is, what's adding that salt
and that citrus makes it actually taste good.
Lots of veggies.
Good for your body.
No fat.
I personally do not like to eat a lot
of fat in my post workout meal.
Because I want those carbs to digest quick.
I want that protein to shuttle right into my muscles.
I want that insulin spike.
So it all happens.
And the fat slows
down the digestion of everything in your body.
So I don't do that.
Now I'm gonna add some hot sauce.
I've got a little bit of those chipotle Tabasco sauce,
which is my all time favorite, super freaking good.
And then right now I've been
on a little bit of a spicy kick.
So I've got this awesome hot sauce
which has ghost pepper and Cayenne in it.
Not for everybody.
This is not gonna increase your gains at all.
It is gonna increase your butt, whole pain gains.
So that's that super simple.
If you already have the rice
and you have the lentils pre-made in the fridge.
All you have to do is scoop it on a plate microwave it.
Throws salsa on it.
You are good to go.
It's a meal that takes maybe like thirty seconds.
But you can't argue with me and say
that it's not easy to eat whole foods that are also low fat
high protein and make them gains super easy.
So I wanna show you guys this one.
Because, I'm having it every day right now.
All right! So today's video was definitely different
than what I've been doing
on the channel for like the last year or two.
It has been really hard for me to film workouts.
Now I have Sammy coming into the gym with me.
I wanna know, did you guys like this?
Do you want to see more full workout videos?
Because in the past I've put these
up and they don't quite do as well.
So I've been putting the workouts in full day of eatings.
But I really enjoy filming full workouts.
It's something that I'm very passionate about.
Something I spend multiple hours doing every day
and I think I can offer a lot of tips.
So if you enjoy the style of video, please let me know
in the comments and motivate me.
Because I will do more.
If you guys are excited about it.
On another note, I am doing online coaching again.
So I just open up new spots.
I have about seven or eight spots.
If you are interested in doing some online coaching with me
one on one, you can DM me on Instagram.
And then we can have a conversation.
See if you're right fit for me.
And if I'm the right fit for you.
Just DM me on Instagram, just say me the word fit.
I hope you guys enjoyed this video.
If you did! Give it a big old thumbs up.
Let me know what you thought in the comments below and
subscribe.
If you are not subscribed already.
Love you guys.
And I'll see you sexy beasts in the very next video.