 Ladies and gentlemen, this Friday before we hit the road, I'm going to try to combine two workouts, but we're going to get a little hypertrophy workout for legs dumbbell only my favorite exercises, no barbell limited equipment, still get a great work on the quads and the hammies and then secretly I'm going to sneak in a little bit of back because we're traveling tomorrow, but that's beside the point. Stay tuned. We over me through sb.co new clothes drop in real real soon. Let's dig in. Easiest one we're going to start with Bulgarians. Common mistake most people do with Bulgarians is position where your foot is. We can start to bias either our quads or our hips. A step up would be a similar one if you want to do more glute-hams. I'm going to focus on the quads there. The other one is having the bench or pad more preferably too high. If you have that too high, now you're getting more assistance in your back. You just want that back leg to do a little bit of balance. You want to focus on obviously pushing on your front leg and the knee traveling forward towards your toes. The more knee bend we get, simple, the more quad activation we get. So we're going to do that. Some body weight ones and then we'll slowly add load. Then we'll get into a walking lunge, which is a similar muscle, but it's a little bit more locomotion, a little bit more functional and we'll use both legs and we do that not focus as much. And then we'll hit an RDL to isolate the glutes and then that might be it for the day. A little bit of abs, a little bit of pull-ups. It's not always about quantity. We're just trying to get quality work. So look like I trained legs yet. Does one set. You know me. A long day. A long way. Bang baby a little way. That's so good. Tell me how you won it. He kicked out my own gym. I know we said we're going to do lunges, but I'm going to do RDLs first, warm up the tuchus and then we'll do a couple laps. So Biggie Small is like first famous song. There's a music history lesson. Give me the loot! Give me the loot! Give me the loot! I heard it. Why'd you do body weight lunges? Just burn a little callus. You do have a chirp coming up through traveling when sore ain't fun on the airplane. I love to be alive in the sky. My heart rate's gone. I'm in decent condition too. It's just hard. It's a little hot. A little dehydrated. Pretty good. We had a little refeed yesterday with some apples, but so the last time we chatted about the diet, it's probably about hovering from 212 to 215, but I was getting leaner. The training volume's been moderate, but intensity's been high. I've been pushing myself pretty good. We've been in a really good flow training last. And protein's been up. I really like it. I told you guys, we're trying to have long-term success in anything, setting a foundation of habits and processes. We'll get you there way better than just diving in clueless. And the less efficient something is, the harder it is to keep up. So bicycling's very efficient to go a mile. You can bike a mile real easy. Walking on your hands is less efficient motor than a bicycle. It's much harder to go a mile. So with my food, with everything, I try to do that. So I'm in a good habit of cooking, getting groceries, all whole foods, but I didn't want to put too many limits on it. So I wasn't tracking every single ounce. I do buy my meats in pounds, so I have a very rough guess of what I'm eating. So protein's been accurate. I've been tracking the protein, but not the calis. And travel's coming, so it's going to be a little rougher. But travel will whip Bart, and he's dieting too, or at least maintaining. So we'll be able to lock in. We'll eat very similar. I'll just literally order what he does. He has a pretty good, rough, flexible eye without tracking. And I do too. But you know, you sit down at a barbecue spot, you're with the boys, and you see grilled chicken, and then you see brisket and mac and cheese. Sometimes Satan's whispering in my ear that I need a double order mac and cheese and cornbread, and then sometimes the men's health is whispering in my other ear that we need grilled cheese and collard greens. But let me tell you something, matter of fact, Satan is a lot louder and more convincing than men's health. So we'll try to be on the men's health side on this trip. But recently weighed, this week we had a bunch of lows. Friday, Monday I weighed in 210, Thursday I weighed in 209, so I did a little refeed. But I think we should be able to lock in for the trip pretty good. So the goal is to come back, and on my scale at home, be 209 or below. If I do that successful trip, I think we're training with most of our hosts and most of our guests for our show. So I should be able to train pretty solid. We're in Texas, there's gyms everywhere, so I'm not too worried about that. So it should be good, hopefully. And then we lock in beginning of May, I think we'll start the shred shreds. So end of April, we'll do the loose shreds, and then May-May, I'm going to lock it in and probably do a good six-week, drastic, aggressive cut, and we'll see where we end up. 25 maybe. Be sure to tune in, man. We're heading to Texas, LA, a bunch of videos on the way. Appreciate you a quick one. But that's how life goes. We've been, me and Siba has been grinding since 10 a.m. today. It's now 2 o'clock, 20 pieces of content made. Appreciate you all for joining. New videos every single day. So subscribe, 3sp.co. Good company, Discord, if you want to really get involved. Driven by culture and community, man, it's not a mic, we're out of here.