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Black Label X working with like literally 20 s and 25 s then working with 40 s plus all right so really focus on what I'm doing here and you're going to get better gains with less weight last exercise guys I'm going to switch this up on this it's not going to be a rope press down we're going to do a cable press down and the reason we're doing it this way is because again it's going to give us opportunity to shorten the triceps where it's hardest way back here behind the hips which is where most people miss when they're working with the bar so again where's the opportunity to build the muscle where the muscle is the shortest where you