 Ladies and gentlemen a silent mic here with a little back in biceps workout Welcome to the video new videos dropping every Tuesday Wednesday Thursday is Saturday Sunday We got a little bit of logs. We got a little bit of working out We got a little bit of food We got a mix of things as I travel around the world trying to figure it all out Been traveling a bunch lately. I went to Boston went to LA that footage is half up right now But before I left, you know, we had to get a little pumped This is the last back and bicep workout before I headed on the road for about two weeks I'm home right now for a week and I'm about to head to Texas in a couple days So I'll be in Texas for a little bit over a week as well And then things slowly start to calm down But we still got some movement and then hopefully I'll settle down for the winter and get back to the grind Workouts actually on the road and in person have been pretty decent Not the best workouts on the road, but I'm getting things done my nutrition's locked in For those that don't know I'm focusing in on on getting healthy focusing in on a little bit of hypertrophy and focusing in On losing a little bit more weight. I'm currently probably around 202 to 204 every morning Consistently, which is good while I'm still enjoying food and still enjoying life. Look at those wangs Man throw some barbecue sauce on that thing have it for dinner call call call Winx stop called Rick Ross Oh lemon pepper lats, baby. We're building lats I'm actually feeling the leanest and and probably most muscular. I've ever been around to 200 ish pounds So I'd like to get the leanest I've ever ever been the lightest I've been within recent years of being kind of a lifter as a full adult non-basketball Mike is around 192 pounds So I think if I got to anywhere from 190 to 195 pounds currently I would by far be leaner Then I've ever been the workout routine is it's fairly simple. It's based on our kaizen power building 2.0 It's basically a legs push pull routine Depending on how tired I am or how much traveling I'll do you do I'll either take a rest day and repeat that or I'll Do a legs push pull rest day upper lower I'm playing a little bit by ear Although I have some general guidelines that I'm following and I'm also aware of each exercise that I'm doing I am slowly trying to progressively overload But you know that the basic guidelines for me are to get one or two Horizontal poles on a pole day one or two vertical poles and I try to vary those Whether it be within the workout or the week and the literally the only reason to vary them in my opinion It's not always optimal, but the reason I like to is to keep my mind fresh and to keep pushing harder and harder So, you know number one thing for nutrition Success in business success in the gym is compliance. You got to stick to it and for me right now It's just about having fun. So Shout out to my man on team strength Alan trawl. He got this new little seal row deal Chest supported rows as a powerlifter or bodybuilder. I think one of the best rows ever It makes you really not cheat and then if your powerlifting it allows you to give that low back a little bit of break And you can focus your low back on purely deadlifts and squats Which would obviously probably come first in a workout if you all powerlifter And for bodybuilding I think it's one of the best because you can really focus on Contrasting controlling the weight contracting your muscles and not swaying back and forth I think there is some time for some cheater stuff, you know, sometimes I'll throw in a couple extra reps And with a little bit looser form But I think majority of the time to get a really squeeze in my lats and mid-back. I Love a hammer strength supported row and now the seal row Super set in a little bit as soon as I move into arms So my pole day like I said one or two vertical one or two horizontal and then I'll try to get one or two biceps And I'll always try to get a face pull in almost every workout really One works through your delts always keeps my shoulders safe one works External rotators and then also a little bit of the traps, you know You got to get the traps because that's the only way you look like you lift So then moved on to the face pull with a heavier band higher reps Just go till I burn nothing too important on the rep count I got some heavy hammer curls like I said a little bit looser form maybe on those and then I'll finish up with a little bit stricter form on the Preacher curls here just using 30 lb's My arms actually I don't think they're growing by any means but they're they're feeling strong They're handling a good amount of work and they're pretty lean already So hopefully they don't shrink hopefully all this just comes from my tummy because as we know you lose a little bit of weight And your whole body kind of decides where you're gonna lose that weight. There may be some Science and research coming that some type of spot reduction may be possible But it's very very minimal number one We just got to worry about those calories worry about losing weight and then our body will get leaner progressively over time I'm smashing cardio right now Whether some kind of circuit in the gym every day or a step meal hard for about 15 minutes and it's feeling really really good I just brought my bicycle to the shop So I'm gonna get that fixed up and I'm gonna try to get a little bit of outdoor cardio action Yes, no more video games or in the gym I'm gonna try to see the Sun and the Sun's gonna try to see me I appreciate you guys be sure to give this thing a thumbs up comment below the type of content You want to see on the channel new videos coming again Tuesday Wednesday Thursday? Saturday Sunday, I'll be twitching soon again. Appreciate you guys catching the next one