 Morning kids, good afternoon. I'm Mike, you're you, and welcome to my training vlog. I look kinda good in this lighting. You guys like this? Thumbs up or comment below. If you really liked Phantom Menace growing up, if you're like a millennial like me, I'm 32. And you saw Phantom Menace and played Podracer on N64 and thought that was the coolest shit ever. And then you like grow up and you're like in your teens or your 20s and you let the world tell you that Phantom Menace was trash. And then all of a sudden, now you're 32 and Phantom Menace is kinda dope again. I'm not speaking for me. I've always thought Phantom Menace was dope. Jar Jar Binks has turned up. Young Annie's way better than teenage Annie. Padawan Obi-Wan is the inspiration for my look. But for some reason, the culture said that those movies sucked. When in truth, they don't. They're a little more like child friendly than the original three obviously. But they're good. And rant. So today's a body building day. I got arms crap. I messed up my sticker. It's launch week fam. Things have been absolute chaos in here. So launch week means counting inventory, taking product photos, updating the website and then promoting marketing plus all the fulfillment. We actually just got new orders in. I'm gonna have to fill them right in the mouth. I know that sounded like a weird flex. We could edit that out but I was literally just looking at the computer. So I appreciate all the support man. You all are absolutely insane. Every single launch we break records. And that feels good. It feels good that you guys got my back. It feels good that the decade of making content like has like a reason kind of and it feels good that it seems like y'all fuck with what I design. And so I'm doing my best to not only make the designs, logos, graphics sick but to literally make the best quality clothing I can. A lot of our stuff's custom cut and sew which means that it's not just a blank T that we print on. Do we use blanks? Yeah. I'm not a magician. But I use different higher quality blanks that I can find that I researched that I sample to really push the limits of what athletic gear or life gear it looks like. So the fact that it seems like your guys has feedback and hit me on Twitter, hit me on Instagram with your feedback testimonials because it means a lot and I appreciate you. Couple items are running low. Couple T's, dad hats, shorts are running a little bit low. So if you want to snag them 3SB.co again it's a back and bicep day fam. So I'm going to try to do two really good back movements push them hard, I'm going to warm up with some kind of upright row face pulls kind of things to get my delts and shoulders going. I'm going to hit one hammer strength, one chin up, two bicep movements, two tricep movements, one with my elbow far away from my midline, one with my elbow on my midline for both movements and that's kind of the goal. One heavy, one light, heavy being dictated by the rep scheme. I'm going to go six to eights on one of them and 10 plus on the other. Proximity to failure is the goal on my hypertrophy day. So this is only hypertrophy goals. So I'm trying to push my back and arms. I want big arms. I never had big arms and I want big arms. I've been on Instagram, it's time I get big arms. So we want to get close to failure on some of these movements. So I'll take one or two sets to warm up, get some blood going, get some volume in and then one or two sets I'm going to go near failure. I can, even if I'm cheating a little bit, it's okay. If I'm getting this mind muscle and I'm really feeling that muscle close to failure we'll call it mission success. So I'm going to eat a little bit of sour strips but anything shout out to Max for sending him over to get a little carbs in me. Drink some Wawa on my new Wawa bottle and we're going to hit the workout in probably about a half an hour. Come along with me. It's a bodybuilding arm day. Again, there's many, many ways to program your hypertrophy. Slowly gathering volume over time, a little bit more reps, little bit more weight, proximity, how close you get to failure. You want to push that to a nine or 10. Progressively overloading over time. For me, the frequency, because it's still kind of secondary to my strength, I want to build my strength back, not that that won't build muscle with the compound movements, but that's slight priority. I'm just hitting kind of upper back, lats and arms twice a week. Again, those get some, you know, non-direct work from deadlift, squat, bench, my triceps, biceps, et cetera. But right now it's just what fits my schedule. And again, what is priority to you may not be priority to me and life, business, family, take priority over my gym. And so right now I can fit in five days and get good work. Yesterday I didn't get in work. We had to do extra photo shoots for the launch. I had to pack in Fafil for the launch day, which took me, you know, five hours. It's just me and the boy Kyle going ham. And so it takes time out of my training, but that's my priority of life. If it's not your priority of life, by all means party on, boogie on. But when I do get an hour, when I do get two hours, I like to be as optimal as I can, not only with my programming, but with my attention, intention and attention. Intention of a workout and attention to the workout. Very, very important. Everything you do, it's about intention. Why am I doing something? And sometimes that intention can be fun. I'm doing reverse band deadlifts because it's fun and I'm gonna do a block there and still progress. Cool, as long as you know the intent of it. If the intent is to explode your deadlift on it, well, you know, it's not necessary. But if we have the intent, if we have the goal, we have the intent and then we have the execution. That's it for me fam. 3sb.co, grab your clothes. My favorite fit. I was wearing my favorite fit today. I like this green. I rock the spring groove fit. I got the gray hoodie, the gray shorts. I've been living in them. I think the quality will really impress you. I hope you guys enjoy and I'm excited to see you rocking them. So tag me, Twitter, Instagram, Salamico2ks, twitch.tv slash Salam Mike and my KKE. Four days a week. I'll see you all there.