 Ladies and gentlemen, Salamac back in the gym another chess day another push day Should I say I'm doing a little bit of chest a little bit of shoulders a little bit of triceps get a pump Then go find food that is the common routine on my push days just for you guys know a little update I am in a new phase of training new phase of life New haircut new pecs new me who dis Look cute might delete later all that bundled up in one video So basically I'm doing I'm doing a loose variation of the power building 2.0 program by Kaizen that we wrote It's kind of a legs push pull upper lower split I'm choosing some Variations and I'm not as particular on my progressions just because I'm traveling I'm trying to do a little bit more conditioning a little bit more cardio and a little bit more reps I'm trying to build up my work capacity in my conditioning So sled sprints step mill assaults bike sprints Even spin bike sprints whatever it might be But I'm also trying to work on my conditioning and work capacity in the barbell movements or or just muscular endurance So I'm doing a little bit more reps. I'm doing a little bit more reps even on my warm-ups So say you know my goal is to do three sets of eight on one of my main Horizontal pushes right which is like a bench flat dumbbell something like that I'll do eights or tens with smaller jumps warming all the way up and depending on your phase That's a great way for you to get a little bit of extra volume in a little bit of work As long as you can still progress on your working sense and progressively overload week to week It's a great way to make sure you're warm. So you're not getting beat up And to get a little bit more work in so we can build some muscles because everybody's trying to be a little bit more aesthetic 2018 2019 20 18 20 19 the year of the shreds the year of the gains the year The aesthetics are coming back ladies gentlemen And I know a little bit pale here, and I know I look a little bit red in the face here I look a little bit bloated here, but I am getting leaner waking up body weights around two two hundred three to two hundred five Pounds body weight. I am about five nine five foot nine inches, and I'm feeling really good I'm in a good flow. I'm mentally my nutrition is locked in I'm loosely tracking my food just because I've done it for so long But I feel good I feel good my energy feels good and my conditioning is not by any means what it used to be But it's really solid so started today with some dips I didn't want to bench one because the benches were a little bit crowded and two I did bench a little bit Heavier earlier in the week, and so I'm just trying to switch it up. I'm trying to go by feel I'm trying to enjoy myself in the gym again So we started with the dips a little bit of barbell overhead press I like it both dumbbell and barbell to be standing really focused on breathing bracing my glutes and my Midsection control myself. Yes, sometimes you use a little bit less weight when you're standing It is a little bit more difficult than if you're seated or even on a Smith machine I do like seated dumbbell shoulder press as well, but I try to get after it lateral raises is a common Exercise in my rotation. I like a little machine when I can sometimes I'll train in commercial gym, and they got a little lateral machine where the pads on kind of your bicep or your tricep I'm kind of jacked right there. Can we get a hashtag thick boy in the comments below? THI capital Q feel look at that tricep popping out. We're getting there guys slowly, but surely you know I'm not the rabbit. I'm not the hair on the tortoise. We're moving slowly, you know We're moving slowly, but progress is coming I really like the feeling of a lateral raise when she starts to get used to it You can do them pretty dang heavy and still feel really good a nice little pump in the medial dealt that center dealt That is what we're going for when we're trying to get our shoulders to pop and kind of that typical v taper that everyone's goal Kind of is aesthetically. It's just very pleasing to the eye When your shoulders lats are a little bit wider waste is nice and tapered in my shoulders and lats are quite wide If you ever saw me in person, it's just my waist We got a little bit of a thickness down there as well extra fluff if you will and we're trying to figure that out at the end Of every session I like to do kind of one heavier tricep movement and then one more fluffy tricep movement So did some French press there happens to be my favorite type of coffee go a little bit heavier One elbow in front of the body working kind of the long head of the tricep and then one where the elbow is kind Of towards my side, so I'm doing a banded push down Sometimes it feels great on the elbows if you're having a little tendonitis I suggest trying that out and I just super set it super set it with a little bit of push-ups to get swole Basically so I can go home take a hundred thousand selfies send them to all my friends and have them Hopefully tell me that I'm more jacked than I was last week. That's the goal. Ladies and gentlemen Hope you like this voiceover style more vlogs coming I'm heading on the road be sure to subscribe turn on notifications because we got new videos Tuesday Wednesday Thursday Saturday Sunday Some food videos coming which I think you guys will really enjoy appreciate all the support my friends Salamike. I'm out of here I'll catch you in the next one