 What's happening guys, Salam Mike. Back with another video. We're dropping vlogs and training footage every Tuesday, Wednesday, Thursday, Saturday, Sunday. Be sure to subscribe, turn on notifications and give this thing a thumbs up. One of my first workouts back after my meet. One of my first workouts back in my legs, push, pull, upper, lower, split, focusing in on fat loss and a little bit of hypertrophy training and just having to have some fun. My goal right now is to find some motivation, to find some fun. And although I have a rough outline of what I want to do in the gym and trying to progress over time, still focusing in on some of the basics, progressive overload, volume, et cetera, I'm going to be switching things up pretty regularly, mostly for my mind and my body. So I started off with some trap bar deadlifts. I thought that I could be a little bit more vertical and get a little bit of release off of my low back and my hip, which I've been bugging me for, as you guys know, years now. And it turns out a trap bar, although very short in range of motion. I'm pretty upright, pretty optimal positioning, compared to maybe a Subaru conventional deadlift. Just wasn't having it. I felt a nice tug in my hip. I'm going to keep, you know, back to the whiteboard drawing board, trying to figure out what's wrong with my back and how to fix it. For now, I think this would be the last day I'll do some trap bar deadlifts. I also wanted to see how front squats felt. So I just did 135 after this, a couple sets of five, I believe, and then 185. And although the weight felt quite light, and it felt kind of nice to get down to that death position, quads and things like that felt good to get a little bit of blood in. My low back, again, was not very happy. So I've come to the conclusion for those that follow me on Instagram already know, follow Michael2K's, that the main staples that feel good on my hips and back and allow me to progressively overload are the lunge, maybe a Bulgarian split squat and the single leg. I'm a single ladies, I'm a single ladies, single leg leg press. That's right. I'm doing a leg press. I've turned my back on the barbell. The barbell's turned its back on me. We're just in a breakup. I mean, we're not in a breakup. We're not in a breakup. We're just on a break. I think that's what kids say. We did break up. We didn't split up. We're just on a break, me and the barbell. We will get back together. We will ride off into the sunset. Look at that front rack. Not bad. Not bad. Back in my weightlifting days, all three months of them. So like I said, it felt pretty good, but there's some kind of tug imbalance. I don't know if it's muscularly or what in my hip, in my legs and my low back that won't allow me to do these anymore, even though it felt kind of good. So I've had one leg day since this one, and I just pounded lunges. It felt really good. I'm also going to be mixing up my cardio when I'm at Allen's. He has these assault bikes that are super nice, but I get some regular cardio done at a commercial gym, whether it's step mill, bicycle, elliptical, or whatever. But at Allen's, he's got all these strongman things. So I might dive into some strongman, see what happens. Not everything obviously, probably no poles, but other than that, so I might be doing some heavy carries, loaded carries, maybe even some things overhead, see how that feels. But besides that, it is a legs push, pull, upper, lower, split. Obviously, the push day, I'm going to be focusing in on some kind of bench, some kind of incline press, some kind of shoulder press, whether it be dumbbell or barbell. I like lateral raises, maybe a fly, and then triceps, some kind of tricep with my elbow in front, and some kind of tricep with my elbow on my sides. I think people get a little too complicated with how they're going to attack different muscles. When I'm talking triceps, I like to do some kind of fringe press, or maybe a lying cheater skull crusher, and then some kind of cable push down or something again where my elbows are on my sides, and then you'll hit all three heads of the tricep. For biceps, I like to do something standing and kind of supinated, just maybe a basic supinated dumbbell curl, maybe a hammer curl, and then beyond that, maybe something with your elbows in front again to hit both angles, and that would be a preacher curl, hammer preacher curl, supinated preacher curl, something of that nature. Those are kind of the basics. With back, I like to kind of dig in and do a closed script vertical, wide grip vertical, closed script horizontal, wide grip horizontal, as well as tons of face pulls, and then any combo of those, sometimes at a commercial gym, so I can get different hammer strength machines and things just to again have a little bit of fun, stay motivated. Finish those lunges outside. It is nearly 100 degrees all day long in Sacramento, literally from like 9 a.m. all the way up until 5 p.m., so nice little sweat on, a little bit of cardio, just some 10 second intervals, as well as a nice small cruise. Hope you guys enjoyed this. More vlogs coming, five days a week. I'm on Twitch every single day. Links below. I appreciate everyone for the kind words and support. Silent Mike, I'm outta here. I'll catch you guys in the next one again, Tuesday, Wednesday, Thursday, Saturday, Sunday, new videos. Appreciate you guys. Look at me, I'm fast, man. Fast!