Alright guys, so, Coach Show, where should I say retro Joe? This channel maybe you're taking a turn at none of you guys, not even myself, already for it, but I'm trying to have more fun, also deliver good content, educational, entertaining, informative, fun stuff. So in this training session, we are going to do some flexion rows, flex friday baby, and then we're going to go into some wide group up, pull downs, after that we are a closer bench, and then we have a giant set which is going to include some seated dumbbell overhead, some face pulls, some push downs, and just a crazy set of close grip pushups till failure. This is the last day of training, this is the last week of this mesocycle, so I'm pushing really hard, hopefully I'm going to have like a de-load week next week, and then hit it again. I'm also cutting, so this is week four of a 15 week cut, so far I started 272, and right now I'm about 258, so by the end of this, we're hoping to look freaky, shredded, I'm talking a hopper from Stranger Things, trying to bring the stash, the anabolic stash, with the gains, it's going to be a good time, I'm excited, so let's get to it. All right, you try to get a freaky nizure turtle doing the back, besides the tonne tello, you need to do flexion rows. If you don't do flexion rows, you're a loser in life, it's simple as that. All right, one of my favorite back exercises of all time introduced to me by Dr. Mike, I made other videos in this in the past which I'll link above, is going to be flexion rows. I really like doing flexion rows because they are awesome for just growing the size and thickness of the back, and we're specifically going to hit the erectors, which just transfers over to a lot of things in straw man training, strain training, and I get just a fabulous pump from it, so give these a shot. Yes, free and blood is my background now. I can't reach back there, I would fail, the physical fitness test, and bringing out my free school. All right, so now hitting the next movement to build more of that width of the back, we're going to do some wide grip pull downs. All right, so obviously when we're doing those flexion rows, we're hitting the middle of the back, that upper back, when we take our grip out wider, okay, we're growing those wings, we're growing those lats, so it's going to give us that X factor or that big V look that a lot of bodybuilders have, and that's aesthetically something that I'm trying to go for. My waist and the action is going to be a little bit bigger because of all the compound lifts that I've been doing for years and years, so in order to visually make my physique look better, I have to keep growing how wide my back is to look proportional. All right, so when it comes to the workout movement, sets and reps, we're doing four total sets, okay, for all of these, right, we're pushing hard at the end of the meso cycle for myself, and we want to have between 12 and 15 reps, okay, trying to push towards the higher end, so that first set I want to get more of that 12 to 15 rep range, and then by fatigue naturally setting in, our reps are going to progressively drop each set. Now a lot of you guys just ask me how long should I rest between sets, so for me, there's just a quick checklist. One is my heart rate low enough so that it's not going to be a limiting factor in my working sets, all right, so I let that calm down probably two and a half, three minutes. The second thing is mentally am I prepared to hit the set, okay, so if mentally I'm not into it, or I'm still exhausted from the previous set, and just kind of, you know, not up there, ready to go, I'll wait a little bit longer, and then lastly, it's going to be, can I at least get six to seven reps in my next set, okay, we're looking for high perfturvey here, so we're definitely trying to be in that five plus rep range when it comes to growing the muscle size. All right, third movement on tap is going to be a close grip bench variation, so naturally a very strong triceps, so I do like this exercise, but I am trying to press at least three times per week, so earlier in the week we have regular bench, we have incline bench, so this is going to be our third bench variation, which is going to be that close grip. I'm trying to keep those elbows as tight as possible, and really focusing on just good technique, good form, controlling the movement nice and smoothly, and targeting those triceps and the chest as best as possible. All right guys, so last part of this workout, I'm actually short on time, so what I decided to do instead of skipping anything, is just turn it into a giant set, so we're going to do an overhead press, which we're just doing seated overhead with dumbbells. The week's prior, I was doing about 80 to 100 pounds, since I'm keeping a giant set, the weight's going to be a little bit low, so I actually did 60 or 65 here, and I'm just cranking out as many reps as I can until it basically failure, from then moving on over to a push down, we use the straight bar push down, so I'm hitting a bunch of reps with that, and then moving over to some face pulls, and then finishing up with some close grip push up, so if you guys are looking, one to get in a lot of work in a short amount of time, you can just turn this into a giant set, and bang out these exercises, but just getting a crazy pump, and just hitting all those little muscle groups, and that was what I did for this ending part. That's an automatic, automatic, all right guys, so I know I clicked a video, I clicked a video because it says, Gino in the title, because you guys all went this freaking talk about gear and all these taboo things, and the fitness industry, one militino and a little bit of the secret, all right, I have Gino, and I'm going to tell you why, because a lot of you guys are like, oh, he talked about gear, it's got to be the gear, and I'm actually going to tell you, it's not, so long story short, coach show, when he was a young and little baby coach show, was a jobster, he was thick, and back then, thick was not a cool term like it is today, thick meant you didn't get the girls, thick meant you ran a 30 minute and 30 second mile, thick meant you were picked last on the recess yard, and when I was thick, I was tired of living that life, so I think it was like a summer, I lost 25 pounds, and I started playing sports, and changed my life around, okay, so point being is, once I started playing middle school sports, I started wrestling, and I was wrestling, right, I lost all those weight, I looked a lot different, a lot better, obviously wrestling is a physical sport, right, and you're kind of body to body with another individual, I started feeling this pain in my chest, specifically in my nipple region, and I was kind of, whoa, this is kind of weird, and it just persistently was annoying me, so I went to my doctor, and he had sent me to the endocrinologist, when I went to the endocrinologist, they said you have a thing called gynecumastia, and when you're 13 years old, maybe 14, you've never even heard of this term before, you don't even know what's going on, but basically what they say is because you're hormones, right, you're going through puberty, and you've also have lost a significant amount of weight in a short amount of time, right, that caused a little bit of an imbalance, you now have this thing kind of, it's basically like a ball, like a marble, kind of like a feel it, and it was, it was sensitive, and it hurt, well, anyway, I went to the endocrinologist, right, and by that point, they had helped me out a little bit to leave the soreness and the pain, but I still had some tissue there, okay, and until the state, I've never gotten surgery to remove it, right, it hasn't been something that's been, you know, enough of a bother to me that much, but I know some of you awesome people on YouTube's, like to comment on my chest, and I'm going to tell you that I'm just tired of it, okay, I'm tired of it, and really it's just annoying, but I want to do a dresser with you guys, because maybe guys have a similar issue, and this wasn't a cause of anabolic use, right, and like that, I've had this since I was a kid, maybe at some point down the road, I would get removed, it really isn't an issue to me, I don't really care that much, but since you guys have commented and said stuff that made comments about it, I figured I'd dress this issue, because this video, and this channel is just maybe invulnerable, sharing my story with you guys, I know someone else out there probably was struggling with the same thing, so here to help you, but other than that, guys, hope you enjoyed the workout, hope you enjoyed the knowledge, maybe you're trying these workouts on your own, like I said, we're going into week five of this cut, had a 15 weeks, hopefully you're following me along using these tips in your training, you guys better be subscribing to the channel, guys also better be members of the Iron Lions Facebook group, so go on Facebook in the search bar type in the Iron Lions, ask to join the group, we will admit you in, and basically it's a really cool tight-knit community, where we do form checks, we do articles, we just drop tons of information and knowledge in there that we'd love to have you guys a part of it, and there's also zatstrength.net, which is our content hub and platform with our podcasts, our more articles that we put out there, all of our programs for sale, and when you guys buy those programs, it supports my livelihood, and the people who help create this place, the lion's den, right, we have a lot of coaches and people that you met, and support the members as well, so it really means a lot, there's some cool things coming out in the future, maybe some sort of way that you guys can train with me on the daily, what I mean by that is maybe an app or a website, that's going to be premium for members only who want to join, I'm excited about that, other than that guys, stay lean means track machine, I'll catch you guys next time, peace!