What's up, guys? Welcome to another video. As you have seen, 128,G and k. That's why my lower back hurt yesterday while doing leg presses. Nothing, I felt very uncomfortable, really. No, I couldn't get the position. I think maybe next week I'll try the bench at a more incline, so you understand, and I'll play around with the roller, well, the roller on my lower back, the disc down on the seat, and obviously the position before that didn't hurt now does , so I have to adapt and find the position, so that's better. So, guys, the truth is, well, despite that, I'm very happy, I'm very content. Everything is going as it should, 128 kg and med k. Like I said, uh, tomorrow, no, the day after tomorrow I'll record a day of my diet for the main channel, but well, maybe I'll show something here too or if not I'll comment on it once the video is out, but damn, the diet is already quite a lot of food, it's been a very long time since I've eaten this amount of food. And by the way, I'm also quitting cardio, because now with my daughter, even though she's not walking, like I said, you have to be attentive and take care of the mother more than ever and give me this, give me that, bring me this, I've forgotten the other thing, leave me this and right now. Well, you also have to take care of your daughter, but your daughter depends on her mother, not her father, okay? And you have to accept it, it's almost over. That's why you have to take care of the mother. She is sleeping right now. I already have breakfast here that I'm going to put in the microwave. And I also have Olimpia who is sleeping on the bed when I get up , she leaves Olimpia with me and she sleeps for 3 hours straight in bed and I stay with her as a cleaning lady. And well, I've said that despite that, it's taken away my cardio, because I have much more activity, and well, but overall everything is very good. Okay, I have to go to the hairdresser tomorrow, it's about time. Oh my god, what a mess my hair is. I haven't been since she was born clean. And today is chest and biceps day. Yes, chest and biceps. And I'll probably throw in some tricestershire, okay? A pump to fine-tune and so on, I'm increasing both the frequency and volume of arm training a bit for 78 weeks. Let's see how he responds. And yes, it's true that I have to say that I've already loaded the trices, the videos too, but well, that's why we can't always keep it going for weeks and weeks and weeks and weeks. Because? Because there have to be processes, that is, you can have a monthcycle in which you do a volume that you don't even manage to recover 100% and then you lower that volume and that's when the supercompensation will come , okay? But hey, he's not going to force that on me either. If you want me to talk about these topics, then perhaps the main channel would be a good fit. The case, as I said, chest, biceps and triceps. We'll see if I incorporate tricep work more directly or indirectly. The point of doing a pre-close, for example, or doing an overhead extension , a normal triceps extension, I'll see. Well, it also depends on how things feel. Let's see how I feel in the presses, because it's true that I'm carrying a slightly heavier load, but well, I think it will be fine. To be honest, I do n't think that level of workload will prevent me from having less strength. And I'm not sure if I should start with an open-up before getting into a press, okay? I do n't have bad feelings about doing the presets if today the first preset is good, the first two presets are so heavy, of course, I don't want to focus on stimulating the chest and at the same time it's how I have to move kilos, right? And it's like, okay, what are we? Power or bodybuilders. Bodybuilders need to feel their chest, but by lifting weights, right? So sometimes it also depends on the day. I do a crossover or a p-deck, for example, it's not going to give me top-notch dumbbell flyes, but for example, doing some PCDs, even a set, and then I notice that it's easier to handle the chest stimulus with a mask, right? But hey, it also depends on the day. So, guys, today is like I'm doing the 21st. It's a mess because I always worked my chest on Saturdays and today I think it's Thursday. I think it's Thursday the 9th or 10th, I think it's Thursday the 10th of September, but anyway, you have the date at the beginning of the video, which I also like so you know, for example, if you see me full of veins, you know? So you know, damn it, is it from a long time ago or not, or is it from now? At least you can know, look, damn, well Josema has veins now or he has nothing , the truth is that I'm very happy, okay? Very happy. Uh, I'll wait for Pat to get up. She will eat. I'll make a second meal and we'll meet at the gym, okay? So anyway, I'll see you Ah. Okay, let's do the effective one with 20. The one to get 11 11 12 the first and second eight or nine repetitions. That would be good. I'm going to start with biceps. You know I'm working out my arms now more than ever. I increase the volume, I increase the frequency, and above all, I add two sets. meter of work before the main chest session. I usually always did chest and then biceps. Now I do biceps, two sets, chest and finish with biceps. Ah. Ah! What a series, dude. [ sigh] [ throat clearing] I tried making the wristband because the wristband cuts my blood, man. It seems I have some strength. My wrist keeps falling asleep. And this weight isn't either. My wrist doesn't hurt here , you know? [ snort] Ah. Uh. Oh my god, those biceps. ş Ah. Ah. This week is the one I'm not feeling well, man. I feel like I have tension in my chest, but it looks like my biceps are coming in, man. Okay, well I don't know whether to do it with five more kilos and the repetitions, guys. You have to listen to your body, okay? If you don't feel up to lifting 160 or 170 kg, don't do it because you'll get injured, you know? for Ah! No! very little. Oh, holy. Wow. Ah. Okay guys, we always have to be realistic here and logically, even though I have a little discomfort in my chest that is slowly going away as I warm up properly, I'm increasing the frequency of my triceps exercises, okay? What does this mean? The fact that both the biceps and triceps aren't 100% recovered right now to lift the chest and presses is obviously noticeable, right? So we have to be realistic and say, "Okay, I'm not going to be stubborn about continuing to add weights and my technique getting worse, my time getting worse, my running getting worse, and that equals less stimulus, which equals that you're not going to grow." Okay, that's the problem that happens in many definitions when you're close to being used and people say, "No, it's just that I'm losing muscle mass, keep the load up." Mistake. Because? Because your mind tries to keep progressing, maintaining the load at the cost of losing that technique, that connection, that time, and all of that combined in a cycle equals less stimulus, which means aggressive calorie deficit, cardio, and less stimulus equals loss of muscle mass. Okay? I just gave you a tip that happens to 75% of people. Wow. Okay guys, we're switching to Petec today, which is less aggressive, especially for maximum chest striation. And as you can see, I've lowered one set in PR, I've only done one and I'll increase one in PT with crosses. [ snort] [ sigh] [ snort] Holy, come on, dude. How's it going? Damn, the feeling is really good, huh? The sensations are very intense. Ah. [ throat clearing] [throat clearing ] [snort ] [snort ] [panting ] Brutal, brutal. There's stretching and the contraction is incredible, man. But incredible. It feels like my chest is going to break. [ pant] M. [clearing your throat] [ clearing your throat] Oh. Ah. Here, guys, try to only go as far as your flexion allows, okay? Don't do that with your shoulder. Keep your shoulders down, focus on explosiveness up, and if you haven't tried it, give it a go. What a sudden failure, dude. Ah.