 What's up ladies and gentlemen a Salamang back with another video before we hop into the video showing you guys my new and improved leg Day what I need you to do is smash that thumbs up Be sure to subscribe because we're dropping new videos every Tuesday Wednesday Thursday Saturday and Sunday Turn on notifications if you don't want to miss a video as well as check out twitch It is a link in the description if you want time to come hang chat chill I do play video games, but I mostly just hang out with y'all We're building a dope community there And I'm trying to stream anywhere from five to seven times a week link in the bio I check it out guys I am the lunge squad king you guys Formally known formally knew me as the peach king and I still am I'm the reigning peach king of the internet And and we're just taking a little break here trying to even them out trying to even out the cheekers You don't want unsymmetrical cheeks, and so I'm starting every workout with either a leg press or a lunge I'm undulating them weekly. I'm trying to do legs anywhere from two to three times a week With those two being the main exercises And by undulating what I basically mean is the rep scheme or the weight in the intensity of each Will either be a lower rep day, which would be anywhere from like six five to eight or so a little bit heavier dumbbells or Eight to maybe 12 maybe even 15 a little bit lighter dumbbells So kind of getting a stimulus on different muscle fibers as well as a different work capacity a little bit higher reps and a little bit Low reps and it's feeling really good if I do say so myself for those that have been following me I have a little bit of an imbalance going on not only in my hips But in my low back, and so I'm trying to find exercises that one don't hurt my back So I can still overload and work my legs and then to Also allow me to rehab in the long term You know I'm currently not deadlifting or squatting, but I will in the future So the goal now is just to maintain muscle if not build some muscle figure out some imbalances and almost a very elongated Prehab not necessarily rehab because I'm not injured injured But I just want to feel better and again I need to detach myself from the barbell so we can get into that shreds life You guys see those veins in the right arm. They're coming. We're coming body weights currently 204 to 206 in the morning, but I am feeling leaner I'm looking a little bit leaner and the veins are starting to pop out The leg press has been a nice little switch for me something. I can load up some heavier weights. It feels good going unilateral Although down the road. I might be able to do both legs I'm just sticking to unilateral stuff. Here's something shout out to my guy. I Jake from barbend That's all him messing around and he was joking about being a Fitzboe thoughty girl But it is a great movement not only maybe even for a warm-up But some unilateral wise to feel out both my hips. I still kind of flinch You can see to my face sometimes on lunges and this there's something going on in my right hip So just handling lightweight. I think that's maybe a 30 pound kettlebell or so and I'm almost again using it as a rehab Prehab movement just to feel out depth feel out my hips and try to get those balances back It's a good little stretch in the groin You can see all my right leg doesn't want to stretch out all the time But I'm really focusing on stretching out that off leg and pressing hard through my entire foot on the bottom leg On all my training days. I am going by feel but I'm training anywhere from four to six times a week Here's the plug of the day basically based off of the Alberto Nunez Beyond the basics of bodybuilding program that we have with Kaizen as well as our power building at 2.0 program I'll come taking pieces from each of those and applying them to my week As well as I'm going for the calisthenics World Cup Championship coming in a couple weeks. You guys can find me there But basically what I'm trying to do is train only when I'm really motivated or I have the energy and on those days I'll either do leg push pull up or lower split as well as always try to hit some kind of Core tight movement whether it's a leg raise a plank a side plank Maybe even farmer carries as part of my conditioning and consider that a little bit of core or even a weighted crunch on a cable or Machine depending on what gym I am and then also on those days I'm trying to get some type of conditioning some days. It's a little bit harder You know a sled sprint and some heavy farmer carries are a little more difficult Some days it's just riding a bicycle at the commercial gym for 20 minutes Some days it's somewhere in between where I lately my groove has been a Step mill for a pretty hard 10 minutes and then a pretty hard bike ride for about 10 minutes Is that world-class conditioning? No, not even close But is it better than I have done over the last couple years? It is, you know last time I did conditioning like this this much. It was probably Might even been basketball days, you know just after basketball days when I when I was really more competitive Powerlifting the last seven years. I had spurts where I do some sprints Maybe once or twice a week, but to get my lungs burning or legs burning feeling that you know running through quicksand feeling Five times a week. It's been a really long time and to be honest. I'm enjoying it I did an Instagram post on it kind of jokingly, but I'm really enjoying trying to do different Movements in my training. Although I am slowly trying to progressively overload them I am not scared to try a new movement where in the past I would be so stuck on a movement and wanting to progress with it programming wise I think it paralyzed my brain and my motivation. So Farmers carries I've done two weeks in a row one week. I did 140 pounds in each arm So this week I tried to 160 pounds each arm will I do farmers carries next week? I don't know But if I do I'll try to go a little bit heavier not that big of a deal same with the sled push You know one one week. I did rounds with an assault bike of five I did five sprints assault bike sprint and a cruise and then the next week I'll try to do six rounds trying to keep it basic, but still progressing I appreciate you guys again new videos drop in be sure to give this thing a thumbs up If you enjoy that the vlogs and the training content silent Mike. I'm out here. Thank you all for this port later