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Dad Stronk

@DadStronk • 10,465 subscribers

Loves to train Been down 2 years due to injuries Now I'm Back!! 6'2 317lbs Judoka https://t.co/eVMn1qVlkd https://t.co/z20VJghoUx

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Leg Extensions Isolation movements targeting quads. Tips: -Put the back rest a little further back. Being slightly reclined increases stretch on the quad -Keep tje foot flexes up, dosiflexion -Don't use momentum, avoid a swinging motion and avoid slamming weights between reps -Avoid partial reps Important: if you have knee discomfort, make sure your knee is aligned with the pivot point of the machine. Otherwise, unnecessary stress can be placed on the knee. Stay Stronk!! #strength #fitness #gaymen

Leg Extensions Isolation movements targeting quads. Tips: -Put the back rest a little further back. Being slightly reclined increases stretch on the quad -Keep tje foot flexes up, dosiflexion -Don't use momentum, avoid a swinging motion and avoid slamming weights between reps -Avoid partial reps Important: if you have knee discomfort, make sure your knee is aligned with the pivot point of the machine. Otherwise, unnecessary stress can be placed on the knee. Stay Stronk!! #strength #fitness #gaymen

37,628 views

Wide stance leg press Stay Stronk! #strengthtraining #gayman

Wide stance leg press Stay Stronk! #strengthtraining #gayman

49,969 views

Clean Shrugs This is my variation. I don't practice Olympic lifts so I try to feel the trap more than worrying about the form. Shoulders should not go straight up and down. Rather uo and back. Stay Stronk! #Fitness #gaymen #strengthtraining

Clean Shrugs This is my variation. I don't practice Olympic lifts so I try to feel the trap more than worrying about the form. Shoulders should not go straight up and down. Rather uo and back. Stay Stronk! #Fitness #gaymen #strengthtraining

32,798 views

Leg Extensions Be sure to keep your feet in am "L" position. Helps me with knee discomfort. Stay Stronk!! #strength #fitness #gaymen

Leg Extensions Be sure to keep your feet in am "L" position. Helps me with knee discomfort. Stay Stronk!! #strength #fitness #gaymen

20,635 views

2 more days!! Stay Stronk!! #strengthtraining #gaybear

2 more days!! Stay Stronk!! #strengthtraining #gaybear

33,889 views

Farmer's Walk - Bringer of Pain Key benefits: Because you have to support heavy loads while staying stable, the exercise is a compound movement that activates nearly every muscle group. -Total body strength - Improved posture - Cardio Endurance These help you get Farmer stronk! Yes, I know my belly is jiggling🫣🫠 Stay Stronk!! #strengthtraining #gayboy #gaybear #fitness

Farmer's Walk - Bringer of Pain Key benefits: Because you have to support heavy loads while staying stable, the exercise is a compound movement that activates nearly every muscle group. -Total body strength - Improved posture - Cardio Endurance These help you get Farmer stronk! Yes, I know my belly is jiggling🫣🫠 Stay Stronk!! #strengthtraining #gayboy #gaybear #fitness

24,380 views

Bis for the guys!! Curls for the gurls! Stay Stronk! #Strengthtraining #gaybear

Bis for the guys!! Curls for the gurls! Stay Stronk! #Strengthtraining #gaybear

28,011 views

Wide Stance Squats Focus inner thigh, hams, glutes. This was a warm up sets Stay Stronk!! #fitness #gaybear #gayboy #strengthtraining

Wide Stance Squats Focus inner thigh, hams, glutes. This was a warm up sets Stay Stronk!! #fitness #gaybear #gayboy #strengthtraining

20,909 views

I like the Hammer Strength iso-lateral chest/back machine as a change-up for lat pull downs. I keep the weight a little lighter. Go for a big stretch at the top (I don't do this on regular lat pull down) but the weight needs to be light enough you can retract and pull the weight down when you transition. If in doubt, don't go for a big stretch at the top and stick with normal lat pull down movement! Stay Stronk!

I like the Hammer Strength iso-lateral chest/back machine as a change-up for lat pull downs. I keep the weight a little lighter. Go for a big stretch at the top (I don't do this on regular lat pull down) but the weight needs to be light enough you can retract and pull the weight down when you transition. If in doubt, don't go for a big stretch at the top and stick with normal lat pull down movement! Stay Stronk!

16,196 views

Leg Curls!! Be sure to work in unilateral movements. We'll developed hammies help define the quad as well!! Stay Stronk!! #strengthtraining #gayman

Leg Curls!! Be sure to work in unilateral movements. We'll developed hammies help define the quad as well!! Stay Stronk!! #strengthtraining #gayman

13,239 views

Getting in some tricep extensions! Stay Stronk!! #strengthttaining #gaybear

Getting in some tricep extensions! Stay Stronk!! #strengthttaining #gaybear

11,751 views

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Just a quick update on things!! Stay Stronk!! #strengthtraining #fitness #gaymen
2:55
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Just a quick update on things!! Stay Stronk!! #strengthtraining #fitness #gaymen

Dad Stronk

89,030 views • 1 month ago

Just a quick update! Stay Stronk!! #strength #fitness #weightloss
6:12
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Just a quick update! Stay Stronk!! #strength #fitness #weightloss

Dad Stronk

49,631 views • 19 days ago

Wardrobe malfunction!🫨 Didn't notice until I was reviewing clips PecDec Flies, keep the movement tight on the chest. If you feel it in your shoulders, you may be opening up too much. I have to keep it tight for shoulder pain. Stay Stronk!! #strength #fitness #gaymen
0:34

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Wardrobe malfunction!🫨 Didn't notice until I was reviewing clips PecDec Flies, keep the movement tight on the chest. If you feel it in your shoulders, you may be opening up too much. I have to keep it tight for shoulder pain. Stay Stronk!! #strength #fitness #gaymen

Dad Stronk

35,526 views • 15 days ago

Platz Sissy Hack Squats Focuses Outer Quad Very intense. Start with lighter weight than you think you need. Stay Stronk!! #fitness #weightloss #strength #gaymen
0:40
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Platz Sissy Hack Squats Focuses Outer Quad Very intense. Start with lighter weight than you think you need. Stay Stronk!! #fitness #weightloss #strength #gaymen

Dad Stronk

50,286 views • 24 days ago

How to Program a Weight Cut Pt.1 Determine Maintenance Calories Maint. Cal. = Body Weight X Multiplier Multiplier is determined by activity level below. - Sedentary (13): Desk jod, No intentional exercise - Light Active (15): Light exercise / brisk walk 2-3 times per week -Moderately Active (17): Medium Exertion/ Sports 3-5x/week -Very Active (19): Hard Exertion/ Sports 6-7 Days per week Extremely Active (22): Very heavy physical activity / Labor Daily I out myself as Moderately Active. Which is a Multiplier of 17. Maintenance. Cal. = Body Weight X Muliplier For Me: 315 lbs X 17 = 5366 Calories per day to maintain present weight. To test, track your Calories for a week to see if this is accurate. #weightcut #strength #Fitness
5:45
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How to Program a Weight Cut Pt.1 Determine Maintenance Calories Maint. Cal. = Body Weight X Multiplier Multiplier is determined by activity level below. - Sedentary (13): Desk jod, No intentional exercise - Light Active (15): Light exercise / brisk walk 2-3 times per week -Moderately Active (17): Medium Exertion/ Sports 3-5x/week -Very Active (19): Hard Exertion/ Sports 6-7 Days per week Extremely Active (22): Very heavy physical activity / Labor Daily I out myself as Moderately Active. Which is a Multiplier of 17. Maintenance. Cal. = Body Weight X Muliplier For Me: 315 lbs X 17 = 5366 Calories per day to maintain present weight. To test, track your Calories for a week to see if this is accurate. #weightcut #strength #Fitness

Dad Stronk

59,485 views • 29 days ago

Some bech press from yesterday. Stay Stronk! Link for the shorts I make a commission on qualifying purchases #strengthtraining #gaybear
0:45
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Some bech press from yesterday. Stay Stronk! Link for the shorts I make a commission on qualifying purchases #strengthtraining #gaybear

Dad Stronk

111,099 views • 2 months ago

Some squats and Swings witht he 50 lb Bulgarian Bag Stay Stronk!! #strengthtraining #gaybear
1:03

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Some squats and Swings witht he 50 lb Bulgarian Bag Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

78,050 views • 2 months ago

Hello Big Stronk Nation!!! This is to announce the Dad Stronk Store is open. There is a live link in my Bio. Also, copy and paste link will be at the bottom of this announcement Right now there is one t-shirt design available. It is separated by size in the catalog. So be sure to click on your size. This was necessary because the size is marked on the front of the shirt. Shirts are available in various colors, so be sure to click through and check for whatever color you want. Sales from this store directly benefit the growth of the channel. Unlike other platforms, I directly control this format. You guys are the greatest and I thank you for all your support as this channel grows. It is a dream of mine to be able to do this full time and provide you all with the kind of content you enjoy!! Thank you again!! And Stay Stronk!! #merch #fitness #strength #thankyou
3:46
DadStronk's profile picture

Hello Big Stronk Nation!!! This is to announce the Dad Stronk Store is open. There is a live link in my Bio. Also, copy and paste link will be at the bottom of this announcement Right now there is one t-shirt design available. It is separated by size in the catalog. So be sure to click on your size. This was necessary because the size is marked on the front of the shirt. Shirts are available in various colors, so be sure to click through and check for whatever color you want. Sales from this store directly benefit the growth of the channel. Unlike other platforms, I directly control this format. You guys are the greatest and I thank you for all your support as this channel grows. It is a dream of mine to be able to do this full time and provide you all with the kind of content you enjoy!! Thank you again!! And Stay Stronk!! #merch #fitness #strength #thankyou

Dad Stronk

14,559 views • 14 days ago

Lat Raises Be sure to keep the shoulders down Stay Stronk!! #strength #fitness #weightloss
1:15
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Lat Raises Be sure to keep the shoulders down Stay Stronk!! #strength #fitness #weightloss

Dad Stronk

12,424 views • 12 days ago

Too Much Belly?? Anyone get the Brad Castleberry reference? Seated Overhead Dumbbell Tricep Ext. Focuses long head of the triceps. Helps arms look bigger. Can also help with lock-out issues on bench press. I am using a shortened motion to keep tension on the tricep. To focus on lock out, use full range of motion. As with all isolation movements, control the movement. Slow down, quicker up. Brace you core to keep back from arching. Stay Stronk!! #fitness #gaymen #strength
0:34

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Too Much Belly?? Anyone get the Brad Castleberry reference? Seated Overhead Dumbbell Tricep Ext. Focuses long head of the triceps. Helps arms look bigger. Can also help with lock-out issues on bench press. I am using a shortened motion to keep tension on the tricep. To focus on lock out, use full range of motion. As with all isolation movements, control the movement. Slow down, quicker up. Brace you core to keep back from arching. Stay Stronk!! #fitness #gaymen #strength

Dad Stronk

27,207 views • 1 month ago

How to use lifting straps! #strengthtraining #gaybear
2:34
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How to use lifting straps! #strengthtraining #gaybear

Dad Stronk

45,308 views • 2 months ago

Looks like that butt is starting to shape up!? What do you think? Stay Stronk! #strength #fitness
0:21
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Looks like that butt is starting to shape up!? What do you think? Stay Stronk! #strength #fitness

Dad Stronk

20,743 views • 28 days ago

Dumbbell Kelso Shrug (chest supported shrugs) Targets upper back, traps, rhomboids for a thicker back Can improve scapular retraction, and help improve deadlift lockout Does not fatigue biceps or lower back I was using a bit of a rowing motion to help find the groove Stay Stronk!! #gaymen #fitness
0:21
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Dumbbell Kelso Shrug (chest supported shrugs) Targets upper back, traps, rhomboids for a thicker back Can improve scapular retraction, and help improve deadlift lockout Does not fatigue biceps or lower back I was using a bit of a rowing motion to help find the groove Stay Stronk!! #gaymen #fitness

Dad Stronk

24,408 views • 1 month ago

Pt. 2 Programming a Cut Maint. Cal. = Body Weight X Multiplier from last Vid 1 pound of fat tissue = 3500 Calories For 1 pound of fat loss per week, program a 500 calorie per day deficit. For males do not go below 1500 calories per day For females do not go below 1200 calories per day Stay Stronk!! #fitness #strength #gaymen #weightloss
5:21
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Pt. 2 Programming a Cut Maint. Cal. = Body Weight X Multiplier from last Vid 1 pound of fat tissue = 3500 Calories For 1 pound of fat loss per week, program a 500 calorie per day deficit. For males do not go below 1500 calories per day For females do not go below 1200 calories per day Stay Stronk!! #fitness #strength #gaymen #weightloss

Dad Stronk

17,130 views • 27 days ago

Single Arm Farmer Walk Probably more important than 2 arm walks. Single arm really forces the core to activate and stabilize the weight you are carrying. Do yoir best not to lean, try to remain erect during the walk. Stay Stronk!! #strenthtraining #gaymen #fitnessmotivation
1:01
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Single Arm Farmer Walk Probably more important than 2 arm walks. Single arm really forces the core to activate and stabilize the weight you are carrying. Do yoir best not to lean, try to remain erect during the walk. Stay Stronk!! #strenthtraining #gaymen #fitnessmotivation

Dad Stronk

21,744 views • 1 month ago

New movement I have recently added. Incline Flys: Incline from 30-45 degrees. Start with lighter weight. Find that sweet spot in the range of motion to hit the upper pec. If you feel it in your shoulder, you've gone a bit too far/ Stay Stronk! #strengthtraining #gaybear
0:54
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New movement I have recently added. Incline Flys: Incline from 30-45 degrees. Start with lighter weight. Find that sweet spot in the range of motion to hit the upper pec. If you feel it in your shoulder, you've gone a bit too far/ Stay Stronk! #strengthtraining #gaybear

Dad Stronk

29,140 views • 2 months ago

Bench Press 4x8 @ 225 lbs To ensure my shoulder health have not been increasing the weight. Instead have been increasing the reps. Once I get to 4x12 @ 225 will perform an AMRAP on the last set and for each rep over 12 will add 1% of 225 to the next workout and start over at 4sets x 8 reps. Stay Stronk!! #strengthtraining #gaybear
0:30
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Bench Press 4x8 @ 225 lbs To ensure my shoulder health have not been increasing the weight. Instead have been increasing the reps. Once I get to 4x12 @ 225 will perform an AMRAP on the last set and for each rep over 12 will add 1% of 225 to the next workout and start over at 4sets x 8 reps. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

23,088 views • 2 months ago

Single Arm Dumbbells Row Stay Stronk!! #Strengthtraining #gaybear
2:13
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Single Arm Dumbbells Row Stay Stronk!! #Strengthtraining #gaybear

Dad Stronk

27,358 views • 3 months ago

Just some quick info on foot placement on the leg press! Stay Stronk!! Link to Outfit: Copy and paste link #Strengthtraining #gaybear
1:26
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Just some quick info on foot placement on the leg press! Stay Stronk!! Link to Outfit: Copy and paste link #Strengthtraining #gaybear

Dad Stronk

15,001 views • 1 month ago

50 pound Bag Grip and Clean Grip work killed my forearms for 3 days #strengthtraining #gaybear
0:34
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50 pound Bag Grip and Clean Grip work killed my forearms for 3 days #strengthtraining #gaybear

Dad Stronk

20,393 views • 2 months ago