My Epic Recomp Adventure with a CEL Double Tap!
- Thread starter kingjameskjf
- Start date
ConcreteConny
Well-known member
celc5
Well-known member
BigT,
Very good point. I think epithios are drastically overrated. I think I gained like 3 or 4 pounds of lean mass in about 25ish days.
Let's compare epi to Pmag to support your point. With epithio, there's some testicular atrophy and lethargy with epithio. And even though I had enhanced libido with epi, most report poor libido with epithio. With Pmag, I felt great, strength gains and recomp were similar to epithio, no testicular atrophy, no lethargy, and easier recovery. And libido is enhanced for most people with PMag.
King,
yes 400mg SamE at once makes a TON of difference as compared to 200mg twice per day. IMO the way it's supposed to be run is 400mg with Bcomplex on an empty stomach immediately first thing in the morning (give it like 20-30 minutes before breakfast). First dose, you get a little mood boost. By day 2 or 3, it will be in full effect IME. I never noticed diminished response with time either.
Very good point. I think epithios are drastically overrated. I think I gained like 3 or 4 pounds of lean mass in about 25ish days.
Let's compare epi to Pmag to support your point. With epithio, there's some testicular atrophy and lethargy with epithio. And even though I had enhanced libido with epi, most report poor libido with epithio. With Pmag, I felt great, strength gains and recomp were similar to epithio, no testicular atrophy, no lethargy, and easier recovery. And libido is enhanced for most people with PMag.
King,
yes 400mg SamE at once makes a TON of difference as compared to 200mg twice per day. IMO the way it's supposed to be run is 400mg with Bcomplex on an empty stomach immediately first thing in the morning (give it like 20-30 minutes before breakfast). First dose, you get a little mood boost. By day 2 or 3, it will be in full effect IME. I never noticed diminished response with time either.
kingjameskjf
Well-known member
hell yeah!
I'm looking forward to extending this out!
Awesome news! Kill it man
//CC
Doing it big!
yeah, when I was on epi i had lethargy, back pumps, and back acne. I will be switching my SAM-e dose starting tomorrow morning to follow your guidlines!
Thanks for all the help and comments from all of you guys!
kingjameskjf
Well-known member
Day 38 (yesterday)
P-Mag at 75 mg
P-Stanz at 250 mg
P-Mag at 75 mg
P-Stanz at 250 mg
Pre-Workout
None
Intra workout
CamelBak Elixir in Vitamin Water
Post-Workout
Fish and rice
The Workout
Well...I forgot my log but I did shoulders, delts, bi's and tri's. It was a decent workout but nothing to note out of the ordinary.
Cardio
Intramural basketball game. So our best player rolled his ankle right before the game...sux. We lost, again. 60-42. Still a nasty loss but considering our best player was out, I still think we played much better then last week. Yeah I know that's not saying much! We had a long practice session afterwards to work on our many flaws. Hoping for a better game next week!
Today I had my quads and calves stripped out by a massage therapist. Painful as hell but it always pays off later!
Aaelael
Well-known member
BUMP!!!! IM COULDN"T AGREE MORE!!! :32: goo CEL GO CEL WHOOOOO HOOOOO!!!
kingjameskjf
Well-known member
Day 40
P-Mag at 75 mg
P-Stanz at 250 mg
Motivational Pic of Gustavo Baddell
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P-Mag at 75 mg
P-Stanz at 250 mg
Motivational Pic of Gustavo Baddell
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Pre-Workout
Maximize
Intra workout
None
Post-Workout
CL Golden Gains and Golden Finish Combo--> uhg, not sure why but tasted like vomit today
Side note: em-dubya mention something about hitting some PR's for Sammoken. I thought about that and it actually gave me some extra motivation for today. For those of you who don't know, Sam was one of our team's (iForce) reps and a great guy who just passed away at only 24 years old. Sam was very intelligent and loved bodybuilding. I wanted to really push it today. I went with one of my friend's to his gym, Gold's Gym. It actually had better equipment then mine. I'd have to say that I had an amazing workout. I only wished I had video of it.
The Workout
Here's what I did:
Bench Press:
8x135
7x225---> up in reps!
5x225---> was able to do a second set at this weight!!!
3x235---> decided to add an extra 10 pounds and just go for it. Felt good!
When I was done, my friend pointed out that my nose was bleeding, maybe I strained too hard!
Rack Pulls:
8x135
8x225
8x315 (no straps AND my grip didn't fail!)
8x425 PR! ---> This was kind of amazing. I added 20 pounds to my previous PR and was still able to knock out a full set! I tried using regular canvas straps at first but just couldn't get a good enough grip support so I went with my hook straps. The effer's broke on me half way through the set!
The metal on both sides tore through the nylon shell, but thankfully didn't give way.Pull-Ups:
12xBW (body weight at ~207)
6xBW
Wide-Grip FreeMotion Cable Lat Pull-Downs:
8x180
5x200 PR! This was the entire stack!
Nautilus Rows with independant arms (new machine for me):
8x270
7x360
I actually like this machine
High Cable Rows (FreeMotion):
8x150
7x160
Ended by doing body weight squats and pushups on a weird machine that my friend showed me. I've never seen or heard of it before but it was pretty cool.
It's a FreeMotion Vertex show here:
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I don't know if it really does anything but it was very different. Here's what they claim:
"Vibration training causes instability in the body. As a result, your muscles automatically contract at the same rate of vibration to regain stability, working more muscles in less time. The FreeMotion vibration platform is an outstanding complement to any fitness facility. Whether used as a stand-alone profit center or to enhance a personal training session, whole-body vibration training can be easily integrated into any fitness program."
More info about it here:
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Only 7 G's!
Cardio
Unfortunately I didn't have time because I had to go to work.
NOTES:
I had a great workout today and felt great! I made very good progress on my bench and got a couple nice PR's as well. I wish I had more time because I still felt like I could do alot more. One cool thing about this gym was that it has a cardio theater. It's basically a small theater that only shows movies with all kinds of cardio equipment in rows that allow you to watch.
SIDES:
Nothing, libido is still good. No acne, pumps, lethargy, shedding, high BP, or anything.
kingjameskjf
Well-known member
It felt great, just wished I had more time...
Now that I need to replace my straps, I was thinking about something like this: Invalid Link Removed
I'm not sure though. Anybody have any suggestions?
kingjameskjf
Well-known member
Interesting...too bad I won't really be able to use it enough to really test it out since I was just visiting that gym.
Here are my other two lifting strap options.
Versa Gripps
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or
Schiek Dowel Lifting Straps
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mw1
Sponsor
I've never tried hooks but i use my straps regularly on back days. I usually just buy the cheap padded ones from DA for like $8 , but those look pretty good.
edit: With traditional straps , they sometimes cause pain between my wrists and thumb
__________________
***get both
celc5
Well-known member
I'm with dubya, the cheaper the better with straps. And I like them best when they start to fraw and are all worn and smelly :head:
I've tried the versa grips on just a few occasions and hate to admit that they are pretty good. Check the lost and found at your gym to see if they have any to try just once. I dunno if I'd like to use them all the time, but they were pretty comfortable to me the few times I've used them.
I've tried the versa grips on just a few occasions and hate to admit that they are pretty good. Check the lost and found at your gym to see if they have any to try just once. I dunno if I'd like to use them all the time, but they were pretty comfortable to me the few times I've used them.
kingjameskjf
Well-known member
I've never tried hooks but i use my straps regularly on back days. I usually just buy the cheap padded ones from DA for like $8 , but those look pretty good.
edit: With traditional straps , they sometimes cause pain between my wrists and thumb
__________________
***get both
maybe I should...
I have a pair of the cheap regular canvas straps but don't really like them. I've never thought about the lost and found idea and can at least try that out. That's what I've seen with Versa gripps, everybody seems to love them.
kingjameskjf
Well-known member
So yesterday for cardio I did some boxing at home. Gives me a good workout without having to run on a treadmill! Here's what I got to work with...
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kingjameskjf
Well-known member
Week 6 Review
Starting weight: 210
Current weight: 206.5
Change +/- : -3.5 (-.5 this week)
Starting BP: 105/62
End Week 1 BP: 110/62
End Week 2 BP: 103/60
End Week 3 BP: 106/63
End Week 4 BP: 104/60
End Week 5 BP: 108/64
Current BP: 104/66
Starting weight: 210
Current weight: 206.5
Change +/- : -3.5 (-.5 this week)
Starting BP: 105/62
End Week 1 BP: 110/62
End Week 2 BP: 103/60
End Week 3 BP: 106/63
End Week 4 BP: 104/60
End Week 5 BP: 108/64
Current BP: 104/66
Week 6 was my favorite so far! Got several PR's and felt great in the gym. I really feel like I'm making some great progress and will definitely miss the P-Mag portion. I have two more weeks with the P-Stanz and will make it worth it! I gotta get some more video's up too. Still nothing to note as far as sides goes.
ConcreteConny
Well-known member
Awesome setup you got the fro boxing Wish I had that equipment at home.
Congrats on the PR's and the progress. Hope the two additional weeks on P-Stanz will add to the progress
//CC
Wish I had that equipment at home.Congrats on the PR's and the progress. Hope the two additional weeks on P-Stanz will add to the progress
//CC
kingjameskjf
Well-known member
Awesome setup you got the fro boxing
Congrats on the PR's and the progress. Hope the two additional weeks on P-Stanz will add to the progress
//CC
thanks! It's nice to have it at the house so I can do some more enjoyable cardio anytime! I hope these next two weeks are great as well. After today, it looks like it's shaping up to be.
kingjameskjf
Well-known member
Begin week 7---Day 43
P-Mag at 0 mg---I am now out.
P-Stanz at 250 mg
P-Mag at 0 mg---I am now out.
P-Stanz at 250 mg
Pre-Workout
Maximize
Intra workout
IntrAbolic---> new Blue Raspberry flavor
Post-Workout
CL Golden Gains/and Finish combo ---ehk, last time
The Workout---at Gold's
Here's what I did today:
Bench Press:
8x135
4x240!!! Close to my previous PR from last year! No spotter on this set (on phone but I did it anyways!)
5x240!!! Did it again! Suprised to see my strength starting to really jump! I'll try to video of it. Only problem is that I won't be able to have a spotter during the video!
6x225 hell yeah!
SLDL:
10x135
8x225
8x225
8x315
7x335 PR for reps! I did 365 last week or so but could only do one as form sucked. Felt nice to bang the whole set out with crappy bb.com straps!
Decline Bench Press:
28x135---> This one exhausts me, but in a good way. I think I'll do them last instead of first for decline.
2x245 PR It's weird but I can flat bench better then declines.
Then again, I always do flat bench before hand when I'm fresher!6x225
Incline Bench Press:
Gold's had a different looking incline bench so I decided to try it out. I usually stay away from incline bench cause it hurts my shoulder too much.
6x135 Tried it light at first. Felt fine but too light.
8x155 Still fine but need it heavier
5x175 This started to hurt my shoulder again. eff it, back to Hammer Strength, I don't need an injury. I did this with a drop set with...
4x135
Pec Cable Flyes :
8x35 (each stack for each arm on all sets)
8x40
7x45
Single Arm Cable Press (Power press and slow negative):
10x90
10x90
10x100
Finished up with a few rows and hamstring exercises.
Cardio
Took intra and then swam only 12 laps today...explained in notes...
NOTES:
I really liked Gold's over 24hr so I joined there today. I still have awhile left on 24 but I guess I'll just have plenty of options! Magnificent chest day today! I plan on breaking those PR's next week (previous bench PR was 250 for a set last summer). At the end of my workout, I was paying more attention to my log then I should have as I walked across the gym. Not smart in a new gym. I ended up kicking a very hard piece of equipment from some stupid machine with my shin right above my ankle. Man that hurt! I played it off of course, all while screaming in my head! I tried swimming but it started throbbing too much and had to call it quits. Ah well, it was a great workout anyways! Also, the blue raspberry IntrAbolic is by far their best flavor yet!
SIDES:
Nothing
kingjameskjf
Well-known member
I went ahead and ordered the APT and the Versa Gripps Pro both. I decided to make sure I have good gear that I can rely on and that is comfortable. I used regular old bb.com straps today and they worked fine besides the gouges left in my wrists!
celc5
Well-known member
It's nice to have options... sometimes my straps feel good, sometimes they don't. I should follow your example and have some backup plans, especially for heavier days. Looking back, I probably got 5 reps instead of 8 too many times to count because of poor strap positioning, feel, etc
kingjameskjf
Well-known member
That's what I was thinking too. I have a cheap pair of basic straps that are filling in for now and it does the job, but it's not comfortable at all. Agreed with your reps. When I have good straps and it feels good, I feel like I'm able to crank out a few more reps and really hit my back.
BTW, kinda funny, my chest is a little sore from yesterday when I focused on it, but the deads got my back much sorer!
Aaelael
Well-known member
OOOHHH YAAA!!! SAW YES TO RAW BABY!!! hhah straps are nice though to really crank'm out!!! I lost my good schiek straps
gott"m Free DOH! hhah so i have to use some back ups as well ooh well KEEP UP THE GOOD WORK!!
kingjameskjf
Well-known member
Day 45
P-Stanz at 250 mg
P-Stanz at 250 mg
Pre-Workout
Maximize
Intra workout
None
Post-Workout
Myogenix After Shock Critical Mass
The Workout
I forgot to hit shoulders first again but I hit them up at the end.
Bicep Curls:
8x35 DB (warm-up)
6x55 DB
6x50 DB
6x45 (Hammer curl)
Dips:
BW (206.5) x20
BW + 45 plate x12
BW + 2 45 plates (+90 lbs) x7
Not sure what these are called, I was in a standing position and my arms were in a front double biceps position and I curled the weights in towards my head on a cable maching (FreeMotion):
8x30 (each arm)
8x35
6x40
Skull Crushers:
8x70
8x80
8x100
Preacher Curl (FST-7):
This was done on a machine because they didn't have the equipment I needed
10x80
10x80
10x80
10x80
10x80
10x80
10x80
Had a spotter on this one that only helped on sticking points
Tricep Cable Pushdowns (FST-7):
10x150
10x150
10x150
10x150
10x150
10x150
10x150
Shoulder Cable Press:
8x90
7x100
2x120 --> I tried jumping up ten pounds...not quite there yet!
Delt Cable Flyes
8x45
8x40
8x35
Shoulder Shrugs (Nautilas [spl?] plate load version, with independant arms)
11x250
11x250
10x250
Cardio
Basketball game tonight...really hope we win this one!
NOTES:
I feel like I got a really good workout in and blasted my arms.
SIDES:
N/A
Video sucks cause the original is disabled for embedding but here's the song, I'm Not Alright, by Sanctus Real
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FlexW99
Well-known member
How on Gods Green Earth are you going to shoot a basketball after an arm workout like that!?!? You guys win!?!?
kingjameskjf
Well-known member
LOL! Yeah, some of my teammates have given me a hard time about that too!
I have a few hours in between which allows them to start feeling better, I just can't post up as well and have to take lots of motrin! The problem is that I have very limited time to workout due to work and school, so I try to find a way to make it work.BTW, yes...We finally won a game! 61-52. Feels good to no longer be in last place!
Mikey851
Active member
LOL! Yeah, some of my teammates have given me a hard time about that too!
BTW, yes...We finally won a game! 61-52. Feels good to no longer be in last place!
Congratulations on the win and good workout. You may already know this but just thought i'd throw it out there; ibuprofen halts protein synthesis so try to avoid it as much as possible. Trust me though, I understand about needing it sometimes.
kingjameskjf
Well-known member
thanks bro. I haven't heard that about ibuprofen so I'll have to look into that. I rarely take it anyways so I doubt it'll be an issue. Thanks for the heads up though.
lol, it felt good to get that win! We needed it.
kingjameskjf
Well-known member
Day 47
P-Stanz at 250 mg
P-Stanz at 250 mg
Pre-Workout
Maximize with IntrAbolic
Intra workout
None
Post-Workout
Myogenix Critical Mass
The Workout
Here's what I did:
Bench Press:
8x135
4x240
4x240
6x225
Rack Pulls:
8x135
8x225
6x315 ---> Grip failed before back
0x425 FAIL! I did this last week for a whole set but couldn't even get the effer off the bars
4x405 Frustrating that I went down in weight and reps but possible explaination for it in notes
Pull-Ups:
11xBW (body weight at ~207)
9xBW (parallell grip)
7xBW (chins)
Wide-Grip Lat Pull-Downs:
6x160
6x180
These were a different cable machine and the weight ratio seemed different
Standing T-Bar Rows (no pad/rest)
10x90
6x135
6x135
I don't know how much the bar weighs so I didn't include it.
Nautilus Rows with independant arms:
8x135 single arm/per arm
6x360 both arms
High Cable Rows (FreeMotion):
8x160
6x180
I finished off with lightweight squats, ham exercises, and some ab work.
Cardio
Basketball
NOTES:
Some of the weights were down today but not too bad. I think a large contributing factor was that I played basketball BEFORE my workout instead of after like usual. I haven't done T-bar rows in a LOONNNG time so it was nice to see them at this gym and be able to get on them again. My back feels pretty sore so I think I still got a really good workout in. Good to see my steady higher up bench numbers as well.
I did get to use my new Versa Gripps Pro today as they just came in. I used them on the 405 set. I like them. They are more comfortable then my cheapo straps, but not a huge difference. I would have to say that I don't think they are worth the money, at least not yet, but we'll see. I got alot more things to try with them.
SIDES:
Nothing
celc5
Well-known member
It'll be interesting to hear how they feel once you break them in. I like it when my straps are all ratty and half falling apart as opposed to when they are new. Also, i wonder how durable the the VGs are. Isn't there like a rubber pad or something that looks like it might take a beating?
kingjameskjf
Well-known member
I'll try them out again tomorrow when I do deads. I wonder about the durability as well. The piece that hangs and wraps around is like a sticky plasticy type of material. I'm not sure how well or long it will hold up but I'm going to find out! My APT lifting hooks came in as well and are BEASTS! They look and feel like they could easily handle much more then anything I could ever do to them.
kingjameskjf
Well-known member
Week 7 Review
Starting weight: 210
Current weight: 206.5
Change +/- : -3.5 (none this week)
Starting BP: 105/62
End Week 1 BP: 110/62
End Week 2 BP: 103/60
End Week 3 BP: 106/63
End Week 4 BP: 104/60
End Week 5 BP: 108/64
End Week 6 BP: 104/66
Current BP: 110/60
Starting weight: 210
Current weight: 206.5
Change +/- : -3.5 (none this week)
Starting BP: 105/62
End Week 1 BP: 110/62
End Week 2 BP: 103/60
End Week 3 BP: 106/63
End Week 4 BP: 104/60
End Week 5 BP: 108/64
End Week 6 BP: 104/66
Current BP: 110/60
Week 7 was decent. Cut out P-Mag. Didn't get much strength gains but didn't lose any either. I had some very good workouts and feel that this cycle is progressing well. I look like I'm getting more vascular in certain areas. Looking forward to finishing strong!
celc5
Well-known member
Yup, what he said ^^^ :head:
kingjameskjf
Well-known member
Thanks guys. I had a great workout yesterday and got two videos. I have to post them up later cause I have two big tests that I"m studying for, so I can't spend much time on the boards.
stormballer33
New member
great log, i might be doing the same cycle soon but with hdrol instead of pmag (which i hear is basically the same)
any chance you will be posting updated pics soon?
also, u said u play baseketball and do cardio. Does your shins or lower back hurt at all?
or are you able to do cardio fine (how much taurine r u taking too).
I usually get shin splints and cant do cardio.
thanks in advance
any chance you will be posting updated pics soon?
also, u said u play baseketball and do cardio. Does your shins or lower back hurt at all?
or are you able to do cardio fine (how much taurine r u taking too).
I usually get shin splints and cant do cardio.
thanks in advance
kingjameskjf
Well-known member
Well, finally done with those nasty tests. I got some updates I will post up later tonight.
Hdrol is good too. My lower back doesn't hurt but I used to get nasty shin splints. I found out that I had fallen arches in my feet, got some professional shoe inserts and, wham...shin splints are gone! I only get them now if I do very long periods of intense cardio.
As for the Taurine, I have a few bottles of it but since I'm not having any pumps of any kind, I'm not taking any. I got some back pumps during my epistane cycle and 5g of taurine helped alot then.
I will be posting pics up after the cycle is over. I will also do a comprehensive review and measurements and bodyfat analysis as well. My school has a dexa machine (the most accurate way of checking body fat), so I'm going to see what I need to do to be able to use that.
kingjameskjf
Well-known member
Begin week 8---Day 50
(AS OF MONDAY! Today itself is day 53)
P-Stanz at 250 mg
(AS OF MONDAY! Today itself is day 53)
P-Stanz at 250 mg
Pre-Workout
Maximize
Intra workout
IntrAbolic
Post-Workout
XF Relentless and Myogenix Critical Mass combo
The Workout
Here's what I did today:
Bench Press:
8x135
4x245---> Up another 5 lbs!
4x245
6x225
SLDL:
10x135
6x225
8x225
6x355 PR for reps! Video below
4x355 Video provided for this set too
SLDL with 355 lbs. Sorry, video is a little fuzzy
[ame="http://www.youtube.com/watch?v=uJ_6QRydzkg"]YouTube- SLDL 3 10 001[/ame]
SLDL with 355 lbs---over/under grip
[ame="http://www.youtube.com/watch?v=SaX_WH3G3Sg"]YouTube- SLDL 3 10 002[/ame]
Decline Bench Press:
3x255---> Went up 10 pounds but dropped reps and didn't feel too good
0x225---> Crappy spotter let go before I was in position so I was holding 225 in almost a skull crusher angle to my body. Wasn't pretty.
30x135
Incline HS Press:
8x155
6x175
5x165
Machine Butterflyes:
No cables available so I tried a new machine...not sure if I like it yet
12x100
10x150
Close Grip Parallel Cable Press:
10x90
10x100
8x100
Hard to describe this movement, it starts as a close grip press and almost ends like a flye
Finished up with russian twists for abs.
Cardio
Eliptical
NOTES:
I got my APT lifting hooks and decided to give them a shot. They are very heavy duty and will last. I like them, but I would make minor adjustments to them still.
SIDES:
Some dandruff? Anybody else ever notice that? Maybe it's not related, but I don't really know for sure.
kingjameskjf
Well-known member
So, last night I didn't do my typically arm's and shoulder workout. This was due to two reasons. I had very little time due to still prepping for my test that I had this morning, and because of our intramural basketball game last night. That game meant whether we would continue or be eliminated.
Well, at half-time we were down 43-24. OUCH! What's sad is that we were the better team, we just had some really sloppy playing. We changed things up and won the second half but still lost 66-59. We were so close at the end but still came up short. I actually felt that I played my best in this game too. So we finished with a record of 1-3-1 and are now eliminated. Season was WAY too short.
Tonight for cardio, I played some more basketball! I think I played a little too intense and long though cause now I kinda ache and have blisters on my feet. It was great cardio though.
BTW>>> any critique of the videos would be great, whether postive or negative. I'm always trying to improve.
Well, at half-time we were down 43-24. OUCH! What's sad is that we were the better team, we just had some really sloppy playing. We changed things up and won the second half but still lost 66-59. We were so close at the end but still came up short. I actually felt that I played my best in this game too. So we finished with a record of 1-3-1 and are now eliminated.
Season was WAY too short.Tonight for cardio, I played some more basketball! I think I played a little too intense and long though cause now I kinda ache and have blisters on my feet. It was great cardio though.
BTW>>> any critique of the videos would be great, whether postive or negative. I'm always trying to improve.
ConcreteConny
Well-known member
Videos are great! They add alot to the log and makes everything more interesting and adds a personal touch to the log. Straight legged deads are pain! 
//CC
//CC
kingjameskjf
Well-known member
Videos are great! They add alot to the log and makes everything more interesting and adds a personal touch to the log. Straight legged deads are pain!
//CC
Thanks for the input guys! Glad the videos help.
kingjameskjf
Well-known member
Glad you guys like them. You should incoropate them. I was nervous about them when I first started cause I worried about injury. I started at really light weight and worked my way up. You can also try rack pulls which are great too, just not as much hamstring focus.
kingjameskjf
Well-known member
Here's an up close look at the newest addition that I was talking about. The APT's are shown first.
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Mikey851
Active member
That's what I have been afraid of is pulling a hamstring; i'll try it with some light weight next time I go to the gym. I would do rack pulls but my gym only has one squat rack and I barely have enough time to do my squats.
kingjameskjf
Well-known member
You can also try not going as low until you're used to it. I also stretch before and do light stretches inbetween sets. That sucks about only having one rack. My gym has only one power rack and one squat rack. It got frustrating waiting for it to open up sometimes. I ended up going to Gold's Gym and loved the increased amount of equipment and just all around better choices and selection. Plus the separate room with just squats and deadlift stuff is pretty cool too!
ConcreteConny
Well-known member
Stretching 'til I could touch my heels bending over with my legs straigth locked, and stiff leg deadlift from there worked wonders on the whole backside of my legs
//CC
//CC