found it...here's wat i posted
"...Your bodyfat may be a little high which may be the result of this or maybe you just put on fat easilt in that area. This fat also is the last to go. You prbably need to "harden" up that area and build density within the muscle. Your diet may need to be looked at but it's hard to tell without specifics. For hardness try doing 1 x 80% going 1 rep short of failure rest / pausing long enough for another 2 ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ 3 reps and repeat for 1minute. Start with 1 set and increase 1 each week.
Rest / Pause Sample
- do 1 x 9 with a wt you could've done 10 reps by yourself and no more, rest about 5 seconds and do 1 x 2-3, rest about 5 seconds again and continue for 1 minute. You'll need to extend rest / pauses as the minute goes on to get 2 - 3 reps. You shouldn't rest not long enough so you only get singles with 30 seconds to go or you won't make it..."
let me know if u don't understand it