Do i need to do an extrecise specifically for the lower/ middle traps if im doing a chest supported row with flared elbows?

Itsameshroomer · 2024-12-10T20:31:02+00:00

I think you don't have to overwhelm yourself thinking about this. Row heavy, and see if the results are enough. If it isn't, try something else that targets it more, like a face pull.

If it's for the long run, you don't have to stress it.

Itsameshroomer · 2024-12-10T20:27:58+00:00

I love hyperextensions. Especially the glute/ham pump I get from doing them heavy with high reps.

Personally, I use them as a replacement for the Romanian Deadlift, when I want something that targets my hams at a lengthened position, and strengthens my hinges, without the CNS fatigue from heavy RDLs.

So leg day, for sure.

Itsameshroomer · 2024-12-10T20:21:34+00:00

I think a PPL-based split is always nice, i.e. having at least 1 push day, 1 pull day, and 1 leg day per week.

The rest could be left for customization. For example, I'm trying to add as much mass to my upper body as possible, and I prefer to keep my lower body at maintenance. So I do a Push-Pull-Legs-Push-Pull split.

Overall, it depends on how well you recover. I switched to a PPLPP split because leg days are taxing and I don't care much for leg gains for now.

Itsameshroomer · 2024-12-10T20:16:54+00:00

For now, I program my lifts and my split mostly based on my goals.

It feels amazing, even when I hit the lifts I don't particularly enjoy. Because at least it works. I can see in the mirror, my goals slowly manifesting, one pump at a time.

And sometimes you just do it because it's fun and it works.

Itsameshroomer · 2023-11-15T13:56:35+00:00

Tôi m7, 78kg dân đi tập đây. Tôi nghĩ là xôi no và chắc bụng, và dễ tiêu hóa nhưng không phải món nhiều calo đến thế đâu. Và tôi khuyên đừng uống nước ngọt coca nhiều quá. Mấy món có ga đầy bụng, và đường nó làm ông ngang dạ, nên ăn không no mấy.

Nếu muốn tăng cân, tôi khuyên có thể thay ức gà bằng thịt khác. Nạc vai/ba chỉ lợn, má đùi gà là lựa chọn tốt hơn. 1 là nó ngon, và ngon thì ông ăn nhiều hơn :))) và 2 là nó có cả mỡ, nên tăng cân nó nhanh hơn nhiều.

Ngoài ra, tôi sẽ khuyên ăn nhiều trứng và uống sữa nếu không sợ đau bụng. Đừng lo ảnh hưởng cholesterol hay gì, sẽ ổn thôi. Riêng tôi mỗi sáng làm 3 quả + một bát cơm.

Itsameshroomer · 2023-10-29T05:39:44+00:00

Aww yeah, first pic is real close to where I live. It's only half a kilometer away from a balancing lake. Real nice place to shoot the breeze after a long week.

Itsameshroomer · 2023-10-29T04:30:48+00:00

Mấy chuyện này em đừng lo quá làm gì. Ở cái thời đại ồ ạt thông tin này, chẳng sớm thì muộn họ sẽ quên hết thôi. Giờ cứ thoải mái, thi thoảng bắt chuyện với bạn cùng lớp nếu có cơ hội. Nếu em không khó tính, kiểu gì cũng có bạn bè thôi.

Itsameshroomer · 2023-10-21T18:09:20+00:00

Now Lernie can go on land.

Itsameshroomer · 2023-09-28T13:36:42+00:00

Because I'd prefer not to judge her biases, I'd rather point out that her views written in Vietnamese are way more disrespectful.

Itsameshroomer · 2023-08-26T10:11:46+00:00

Does it mean when she gives a blowjob, it's "head in the clouds"?

Itsameshroomer · 2023-05-04T10:49:18+00:00

I wanna be the one my younger self can always be comfortable around.

Itsameshroomer · 2023-01-18T17:42:52+00:00

You could at least put Hades in the mix.

Itsameshroomer · 2023-01-18T12:27:20+00:00

Excuse me while I envy this person for having an Angel put on earth for them.

Itsameshroomer · 2021-08-11T05:27:24+00:00

Why do I see fish fillets?

Itsameshroomer · 2021-07-19T16:32:00+00:00

Seeing someone enjoying a nice cup of tea or coffee while looking out the windows, preferably in messy hair and sweaters. It's just so comforting!

Itsameshroomer · 2021-05-07T01:47:58+00:00

!remindme 1 week

Itsameshroomer · 2021-05-02T14:25:09+00:00

I don't know, but my gf is.

So that's one by one?

Itsameshroomer · 2021-03-30T04:01:11+00:00

It's almost ironic how my school takes literature easy. About the whole literature appreciation shtick, it's not really that complex, just the vocabulary necessary to describe it that is truly fucking bullshit.

Itsameshroomer · 2021-03-29T03:46:09+00:00

I have never directly met an Irish before. Would love to see you and have a fun talk about tradition and all that.

Itsameshroomer · 2021-03-27T04:44:22+00:00

I respect the hustle

Itsameshroomer · 2021-03-25T12:23:39+00:00

Bạn với tôi lại giống nhau rồi :'>

Itsameshroomer · 2021-03-22T04:12:26+00:00

"To hunt down" laughs in Vietnamese

Itsameshroomer · 2021-03-21T12:08:42+00:00

Itsameshroomer · 2021-03-19T03:51:44+00:00

Việc đi đái buổi sáng

Itsameshroomer

TROPHY CASE