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Pound Puppy Forum Newbie questions and answers related to DOGGCRAPP concepts and DC training are posted here and threads moved from the Dogg Pound are found here. Ignorance is not a crime in this forum.

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Old 09-08-2017, 07:39 AM   #1
Henke_prytz
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New blast input appreciated

Ok so im posting this here to get some opinions. I posted once in the dog pound but i thought that maybe it makes more sense to put this in the puppy pound. Im 28yo and weigh about 220lbs and have been training seriously for close to 8or 9 years. And im looking to start this blast next week.

Here is my first real blast:
A1
• A Incline plate loaded press 11-15 rest-pause
• A Smith shoulder press 11-20 rest-pause
• A Smith CG bench presses 11-20 rest-pause
• A Rack chins 11-20 rest-pause
• A Deadlifts 4-8 9-12
B1
• Barbell EZ curls 11-20 rest-pause
• Hammer curl 12-20 SS
• Leg-press calf raises 10-12
• High wide leg press SS 15-30
• Smith lunges 4-8 20 SS

A2
• Incline bb press 11-15 rest-pause
• DB OH press 20-30 rest-pause
• EZ Dead skull crushers 20-30 rest-pause
• Wide grip pulldown 11-20 rest-pause
• BB row 4-8 9-12
B2
• Incline seated dumbbell curls 20-30 rest-pause
• Pinwheel curl 12-20 SS
• Machine single standing calf raises 10-12
• STLD 10-15 SS
• Leg press 4-8 20 SS
A3
• Decline bb press 11-15 rest-pause
• Plate loaded shoulder press 11-20 rest-pause
• Dips 11-20 rest-pause
• Close grip pull ups 11-20 rest-pause
• Hammer rows 4-8 9-12
B3
• Wide cable curls 11-20 rest-pause
• 1 arm Cable reverse curl 12-20 SS
• Seated calf raises 10-12
• Seated leg curl 15-30 RP
• Smith squats 4-8 20 SS

Any input appreciated

Last edited by Henke_prytz; 09-13-2017 at 04:11 AM.
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Old 09-23-2017, 12:03 PM   #2
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You've done your homework. Plan looks good. Some people do 2 work sets for major quad exercise before the WM. Also, the lunges might be a little tricky...due to accumulated fatigue of working left side then right side.
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Old 09-26-2017, 04:22 PM   #3
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Looks like I'm in the same boat as you.

29 years old, 210lbs @ 6'3", Been training around 9 years. Just starting DC last week after running 531 for 8 months to gain some strength. Let's see what this program can do for us. Long term goal for me is to get up to about 250lbs.
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Old 10-09-2017, 03:27 PM   #4
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You've done your homework. Plan looks good. Some people do 2 work sets for major quad exercise before the WM. Also, the lunges might be a little tricky...due to accumulated fatigue of working left side then right side.
Thanks! I think i will see how it works this blast with only one work set for quads and if i feel ok i might add another set for quads next blast. Haha yeah tell me about it, the lunges are a bi##h !!! It a really tough exercise for DC but since my gym doesn't have that many options i went with them. Any ideas are definetly appreciated.
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Old 10-09-2017, 03:29 PM   #5
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Looks like I'm in the same boat as you.

29 years old, 210lbs @ 6'3", Been training around 9 years. Just starting DC last week after running 531 for 8 months to gain some strength. Let's see what this program can do for us. Long term goal for me is to get up to about 250lbs.
Sounds like it!!! Its great to see similar people on here, with the same love for the iron. So far after 5 weeks i am loving it. Its kicking my ass for sure. I would def like to get to 250 so i am with you!!!
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Old 10-13-2017, 06:23 PM   #6
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Sounds like it!!! Its great to see similar people on here, with the same love for the iron. So far after 5 weeks i am loving it. Its kicking my ass for sure. I would def like to get to 250 so i am with you!!!
Yeah I'm finishing week 4 today, and definitely feeling a bit run down from it coupled with a few other things going on in life right now. I'm excited about the long term growth potential though, people at work have already commented this week that I'm looking bigger.
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Old 10-13-2017, 07:10 PM   #7
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Throwing an arbitrary post in here so I can start my own training log thread. :yikes:
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Old 10-15-2017, 11:21 AM   #8
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Yeah I'm finishing week 4 today, and definitely feeling a bit run down from it coupled with a few other things going on in life right now. I'm excited about the long term growth potential though, people at work have already commented this week that I'm looking bigger.
Hey that's really cool that you've seen good results already. I am done with my 5th week in this blast and i must say i feel bigger too. DC really does work!!!
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Old 01-25-2018, 11:44 AM   #9
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I would scratch the lunges and do barbell squats instead.
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Old 01-25-2018, 02:25 PM   #10
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I would scratch the lunges and do barbell squats instead.
Thanks for the input. It turns out that my gym only has a "freedom rack" (dumbest thing ever) So I place a barbell in there and do free weight squats instead of my smith squats. Leaving me with very few options left for quads....
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Old 01-25-2018, 03:27 PM   #11
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Thanks for the input. It turns out that my gym only has a "freedom rack" (dumbest thing ever) So I place a barbell in there and do free weight squats instead of my smith squats. Leaving me with very few options left for quads....
Sounds like you need a new gym.

Lunges destroy my knees and I don't know how good they are at putting mass on.
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Old 01-26-2018, 04:26 AM   #12
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I tried smith lunges tonight at dantes recommendation (old 10+ years thread) for lagging hamstrings. Felt brutally terrible on my balancing ankles. Any tips or youtube clips on how I could do this lift?
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Old 01-26-2018, 06:25 AM   #13
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I tried smith lunges tonight at dantes recommendation (old 10+ years thread) for lagging hamstrings. Felt brutally terrible on my balancing ankles. Any tips or youtube clips on how I could do this lift?
I tend to do them more like a 1 legged squat or a split squat so more up and down and I don't alternate leg every rep, so I do my set on one leg and then I actually do the 15 breaths and then the other leg. So it's not a rest pause but its more about catching my breath so I can do another set.

https://www.youtube.com/watch?v=MXrSCU4P9L4


Hope this helps! They are still really brutal though
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Old 01-26-2018, 06:40 AM   #14
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Diet

Hey guys I was wondering if I could get some tips or ideas about my current diet. I am a vegetarian and I have seen some posts about diet related to vegetarians but not too much info or meal plans. So I thought I'd just post my diet here and see what you guys think....

Meal 1: Measurement Calories Protein Carbs Fats
Whole egg 4 296 25 1,4 20
Oats 50g 194 8,3 33,3 3,3
Banana 1 121 1,4 31 0,4
PB 30g 178,8 9 3,6 13,8
Multivitamin
Total meal 1 789,8 43,7 69,3 37,5

Meal 2: Measurement Calories Protein Carbs Fats
Protein pulver 100g 391 75 6,25 7,5
Oats 50g 194 8,3 33,3 3,3
Fruit 1 121 1,4 31 0,4
Total meal 706 84,7 70,55 11,2

Intra-Workout Measurement Calories Protein Carbs Fats
Carb powder 2 Scoops 230 60
Creatine 10g
BCAA 20g
Total intra 230 60 0

Meal 3: Measurement Calories Protein Carbs Fats
Red/Green Lentils 500g 660 45 120 3,75
Veggies
Total Meal 660 45 120 3,75

Meal 4: Post workout Measurement Calories Protein Carbs Fats
Protein powder 100g 391 75 6,25 7,5
Oats 50g 194 8,3 33,3 3,3
Fruit 1 121 1,4 31 0,4
Total Meal 706 84,7 70,5 11,2

Meal 5: Measurement Calories Protein Carbs Fats
Black beans 500g 660 45 120 3,75
Veggies 50g - - -
Total Meal 660 45 120 3,75

Meal 6: carb cutoff meal Measurement Calories Protein Carbs Fats
Protein pulver 100g 391 75 6,25 7,5
Total meal 6 391 75 6,25 7,5

Total Day Measurement Calories Protein Carbs Fats
Sum of all meals 4142,8 398,1 516,65 74,9
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Old 01-26-2018, 06:56 PM   #15
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I always do the whole complete protein thing where I mix a grain with a nut or legume. (When I'm not eating meat)

I like mixing usually wheat toast, brown rice, or oats with any nut or legume.

But I usually throw in a dairy or an egg just to get extra cheap proteins in there as well.

Some days I eat quite a bit of meat, others, not so much, so you'd see me doing what I listed above.
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Old 01-26-2018, 07:37 PM   #16
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Also, I was actually using the form in the video you posted.

I will see if I can figure out how to pull it off. But in the meantime I will be using the sumo leg press. Sumo stance presses (and powerlifting style squats) are my favorite way to hit the hamstrings. Also, they work the quads very well and I have been looking to bring up my quads as well (on top of the other direct quad work I am doing.)
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Old 01-27-2018, 08:18 AM   #17
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I always do the whole complete protein thing where I mix a grain with a nut or legume. (When I'm not eating meat)

I like mixing usually wheat toast, brown rice, or oats with any nut or legume.

But I usually throw in a dairy or an egg just to get extra cheap proteins in there as well.

Some days I eat quite a bit of meat, others, not so much, so you'd see me doing what I listed above.
Would you please tell me what ratios you do with those mixed meals. I used to have brown rice with my legume meals but i ended up getting a bit to "fat" and i figured it might have been just too much carbs. So I reduced my rice and increased my legumes to reach my protein requierments. It used to 400g legumes and 200g rice. But maybe i have to review the idea. It has always been a concern to get the whole aminoacid profile and i've tried to supplemnent my way into getting them on a daily basis instead of every meal. But thanks for the idea! I'll have to look into it again.
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Old 01-27-2018, 08:21 AM   #18
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Also, I was actually using the form in the video you posted.

I will see if I can figure out how to pull it off. But in the meantime I will be using the sumo leg press. Sumo stance presses (and powerlifting style squats) are my favorite way to hit the hamstrings. Also, they work the quads very well and I have been looking to bring up my quads as well (on top of the other direct quad work I am doing.)
I think they are just a really uncomfortable exercise haha they have proven to be pretty mentally tough to progress on.... I am doing the sumo leg press too and i love that one, i had never tried it before DC but man its a good one. So what are your rotated exercises for hams and quads?
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Old 01-27-2018, 02:57 PM   #19
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Would you please tell me what ratios you do with those mixed meals. I used to have brown rice with my legume meals but i ended up getting a bit to "fat" and i figured it might have been just too much carbs. So I reduced my rice and increased my legumes to reach my protein requierments. It used to 400g legumes and 200g rice. But maybe i have to review the idea. It has always been a concern to get the whole aminoacid profile and i've tried to supplemnent my way into getting them on a daily basis instead of every meal. But thanks for the idea! I'll have to look into it again.
I am at a high body fat, so the good old carb cut off and fasted cardio is the ticket to leanness explained here. There are other threads that discuss sample diets, involving eating fats and carbs at different meals but I have no idea if that works with the vegetarian options (or whatever you accept in your diet.) I have read in a thread that with some trainers help some guys dropped bodyfat while using D.C. Training. Obviously they were high in body fat so I figured I had a good full experience to try to do it too. So far I have dropped my belt size from 46-48 to 42-44 (I'm 6'4'' by the way) and I have gotten the best muscle gains in my life (since June). And I have not been too strict with my diet either as it can cause me some psychological distress right now (preexisting issues). I will save the more advanced diet for when I see my gains really slowed down.

I figured I would ride this success until I am ready to do a pure fat loss focus. That shouldn't take too long as the muscle gains have been showing up. I am happy that I have been able to lose much of my spare tire that I gained during my lay off during this process. I would certainly be ready any moment to shift to a focus on fat loss during this year or next. In the meantime I'll be happy with whatever fat I lose from my fasted cardio. I wasn't sure if it would work out that way, but since I noticed my pants were falling off my ass, I figured I got my answer.

I did have some success with dropping my starches on my last cruise to do a quick cut. As far as the actual diet goes, with bodybuilding, especially DC training, carbs must be eaten.

I don't actually know how much were the ratios so I just measure up equal parts protein from the grain and legume/nut. And then I'd have milk, yogurt, cottage cheese, or eggs with it. The dairy and eggs have the complete protein in case you were wondering.

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Originally Posted by Henke_prytz View Post
I think they are just a really uncomfortable exercise haha they have proven to be pretty mentally tough to progress on.... I am doing the sumo leg press too and i love that one, i had never tried it before DC but man its a good one. So what are your rotated exercises for hams and quads?
Low bar Squat
Barbell Hack Squat

Front Squat
SLDL

Sumo Leg Press (Horizontal Leg Press)
Squat

I got the low bar squat and the sumo leg press to secondarily hit the quads...and they (especially the low bars) hit my hams as good as anything could. My legs are really a weak point, so I was glad to read Dante's thread about addressing this on the 2 way.

And I am simply using the barbell hacks to secondarily hit the traps... since I wanted to bring them up faster as well. Works like a charm.

Here's the thread (Can't post a link yet): "Two way split people start using your head!"

Last edited by andishehhank; 01-27-2018 at 04:46 PM.
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Old 01-28-2018, 01:21 PM   #20
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Originally Posted by andishehhank View Post
I am at a high body fat, so the good old carb cut off and fasted cardio is the ticket to leanness explained here. There are other threads that discuss sample diets, involving eating fats and carbs at different meals but I have no idea if that works with the vegetarian options (or whatever you accept in your diet.) I have read in a thread that with some trainers help some guys dropped bodyfat while using D.C. Training. Obviously they were high in body fat so I figured I had a good full experience to try to do it too. So far I have dropped my belt size from 46-48 to 42-44 (I'm 6'4'' by the way) and I have gotten the best muscle gains in my life (since June). And I have not been too strict with my diet either as it can cause me some psychological distress right now (preexisting issues). I will save the more advanced diet for when I see my gains really slowed down.

I figured I would ride this success until I am ready to do a pure fat loss focus. That shouldn't take too long as the muscle gains have been showing up. I am happy that I have been able to lose much of my spare tire that I gained during my lay off during this process. I would certainly be ready any moment to shift to a focus on fat loss during this year or next. In the meantime I'll be happy with whatever fat I lose from my fasted cardio. I wasn't sure if it would work out that way, but since I noticed my pants were falling off my ass, I figured I got my answer.

I did have some success with dropping my starches on my last cruise to do a quick cut. As far as the actual diet goes, with bodybuilding, especially DC training, carbs must be eaten.

I don't actually know how much were the ratios so I just measure up equal parts protein from the grain and legume/nut. And then I'd have milk, yogurt, cottage cheese, or eggs with it. The dairy and eggs have the complete protein in case you were wondering.



Low bar Squat
Barbell Hack Squat

Front Squat
SLDL

Sumo Leg Press (Horizontal Leg Press)
Squat

I got the low bar squat and the sumo leg press to secondarily hit the quads...and they (especially the low bars) hit my hams as good as anything could. My legs are really a weak point, so I was glad to read Dante's thread about addressing this on the 2 way.

And I am simply using the barbell hacks to secondarily hit the traps... since I wanted to bring them up faster as well. Works like a charm.

Here's the thread (Can't post a link yet): "Two way split people start using your head!"
Hey thats awesome that you have managed to get such success!!! Great job!!! I am currently in my "off-season" so i am trying to pack on a bit of weight. Although trying to make it somewhat quality weight. And it seems like everytime i add the extra rice my total carbs go up alot and i tend to go a bit softer. But I might have to look into adding some dairy with my legume meals. Although i am trying to stay away from dairy as much as possible as well but there is only so much you can do and still hit 4-500 grams of protein haha.


Yeah, I read that article too and have incorporated some of Dantes tips into my A workouts to try and bring up my upper body a bit. How do you feel about the barbell hacks? My gym doesn't have a hack and I did consider using it but ended up doing the split squat instead. Is your lower back an issue when doing your hacks after low bar?
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Old 01-28-2018, 06:42 PM   #21
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Hey thats awesome that you have managed to get such success!!! Great job!!! I am currently in my "off-season" so i am trying to pack on a bit of weight. Although trying to make it somewhat quality weight. And it seems like everytime i add the extra rice my total carbs go up alot and i tend to go a bit softer. But I might have to look into adding some dairy with my legume meals. Although i am trying to stay away from dairy as much as possible as well but there is only so much you can do and still hit 4-500 grams of protein haha.


Yeah, I read that article too and have incorporated some of Dantes tips into my A workouts to try and bring up my upper body a bit. How do you feel about the barbell hacks? My gym doesn't have a hack and I did consider using it but ended up doing the split squat instead. Is your lower back an issue when doing your hacks after low bar?
Yogurt is your safest bet... it doesn't seem to cause the lactose intolerance problems you get from processed milk... but since it is equally high in carbs, you wouldn't need to get as much from starches.

It's really okay with me (the barbell hacks.) I was sold on the whole minimalism philosophy from the stronglifts days, but since I read that dante said I could choose 3 deadlifts for back thickness, i deduced that he is not concerned about lower back fatigue that easily. If anything, he always explained that we need to figure out what will work for us.

For example, I was doing floor deads but switched to rack deads because my shins were getting scraped and my lower back was getting too trashed. And the result was a really awesome back thickness set. I was using the hack machine at my gym but it was hurting my knees (and lower back, which is why i wasn't feeling the floor deads next workout), so I opted for the front squats now. As long as Dante touched base on the subject, it was my responsibility to "use my head" and figure out if it will work for me, as long as it remains in the outline of actual DC training. I was considering doing 6 exercises per workout, doing widowmakers for everything on the 2 way, etc... but really, the program works by working on getting us stronger, and even though some extra work might have helped in the short term, it would be detracting away from the idea of long term strength gains. So I use the workout the way it is explained, and tailor it to fit me.

I personally am not too fond of having to choose either/or with rows or deadlifts for back thickness since they are really quite different, especially the way they work the upper traps. So I made sure to include the barbell hacks and the SLDLs for the secondary traps work. My traps are not very strong, so this is how I am blasting until march. Obviously after more progress, I will switch around exercises for different emphasis' on new blasts.

Last edited by andishehhank; 01-28-2018 at 06:51 PM.
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Old 01-29-2018, 08:11 AM   #22
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So I thought i'd give a log a try. This is the 3rd time around on this blast. I had a bit of a break before this blast I went for a 5 week holiday to NZ and now i am back in Spain and ready to kill it again. So same exercises as above except for the reverse press as it gave me some pain in my forearm so i decided to switch it. Workout number 1 went as follows. Really tough getting back after such a long break and i am a bit disappointed with some of the numbers. But I expect that to even out in a few weeks. Streches are done after each exercise, but I didn't feel the need to add them.


• A Incline plate loaded press 11-15 rest-pause 90 kg x 8/3/1/12
• A Bb shoulder press 11-20 rest-pause 60x10/6/4/20
• A Freedom rack RG bench presses 11-20 rest-pause 70x 8/6/6/20
• A Rack chins 11-20 rest-pause 40 x 10/6/4/20
• A Deadlifts 4-8 9-12 190x 5 150x 12
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Old 01-29-2018, 08:15 AM   #23
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Yogurt is your safest bet... it doesn't seem to cause the lactose intolerance problems you get from processed milk... but since it is equally high in carbs, you wouldn't need to get as much from starches.

It's really okay with me (the barbell hacks.) I was sold on the whole minimalism philosophy from the stronglifts days, but since I read that dante said I could choose 3 deadlifts for back thickness, i deduced that he is not concerned about lower back fatigue that easily. If anything, he always explained that we need to figure out what will work for us.

For example, I was doing floor deads but switched to rack deads because my shins were getting scraped and my lower back was getting too trashed. And the result was a really awesome back thickness set. I was using the hack machine at my gym but it was hurting my knees (and lower back, which is why i wasn't feeling the floor deads next workout), so I opted for the front squats now. As long as Dante touched base on the subject, it was my responsibility to "use my head" and figure out if it will work for me, as long as it remains in the outline of actual DC training. I was considering doing 6 exercises per workout, doing widowmakers for everything on the 2 way, etc... but really, the program works by working on getting us stronger, and even though some extra work might have helped in the short term, it would be detracting away from the idea of long term strength gains. So I use the workout the way it is explained, and tailor it to fit me.

I personally am not too fond of having to choose either/or with rows or deadlifts for back thickness since they are really quite different, especially the way they work the upper traps. So I made sure to include the barbell hacks and the SLDLs for the secondary traps work. My traps are not very strong, so this is how I am blasting until march. Obviously after more progress, I will switch around exercises for different emphasis' on new blasts.
I will definitely look into getting some kind of yogurt into my diet. Thanks for the idea. I am really impressed with the "outside the box" thinking with the hacks. To use a quad exercise to get trap work.....genius. That is truly what Dante was referring to use your head haha. Maybe I need to try and reevaluate some of my excersice choises for when I max out on them. Thanks for the great advice!!!
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Old 01-29-2018, 03:53 PM   #24
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I will definitely look into getting some kind of yogurt into my diet. Thanks for the idea. I am really impressed with the "outside the box" thinking with the hacks. To use a quad exercise to get trap work.....genius. That is truly what Dante was referring to use your head haha. Maybe I need to try and reevaluate some of my excersice choises for when I max out on them. Thanks for the great advice!!!
Make sure you experiment with the grip width because if you use a regular medium grip the bar will keep hitting your hamstrings and butt. I need to use a wide grip.
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Old 01-30-2018, 09:30 AM   #25
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Make sure you experiment with the grip width because if you use a regular medium grip the bar will keep hitting your hamstrings and butt. I need to use a wide grip.
That'll be my leg exercise of choice during my next cruise... I am excited about trying them
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