**Marcus's HIT Dungeon**

[AKD_FitChick]

Did what I could but not getting the warm and fuzzy feeling about it at all.

Lots of shoulder warmup movements.


Preacher curls- 2 w/u, Work1(L)- 3, drop, 4. (R)- 10.Work2- (L)- 3 and 4 forced reps. This is when I realized I was having problems. My left curling weight is about 25% of what my right arm did.
Seated CC- 1 w/u, Work1(L)- 5 reps (R)-8 reps. Work2( L)- 12 reps (R)- 10 reps.
Triceps pressdown w/ bent handle- 2 w/u, Work1- 10 reps. Work2-11 reps. Work3- 9 reps.
Underhand pressdowns w/ straight bar- 1 w/u, Work1- 11 reps, Work2- 12 reps.

40 minutes of disgust. Going to have issues on shoulder and back lifts I'm sure. It's frustrating because with my elbows locked at my sides, press downs are fine. I was having problems w/ my right hand leading my left hand on pulldowns last time I worked back, so I imagine back is going to be lots and lots of rows, some deads, and some hypers. Pulldown, I'm afraid, are not in the plan for a while.
Carried a very emasculating 2.5 lb. plate to the house to start doing high rep curls to try to get the connection back. Started to just grab a spin lock collar but realized it is too f-in heavy.

I am so sorry AG that you are having problems. You will get through this.


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[NACH3]

Evening all.

Nach looking good, when you planning on competing?

I'm so hungry today. 60 mins Fasted cardio then breakfast and back in for delts and another 30 mins cardio.

Been so hungry ever since and I only have one meal left to eat and that's not in my plans for another 90 mins. Actually, I think I'm probably thirsty more than hungry, just sat down to a cup of green tea and large glass of ice cold filtered water.

Everybody good?

Thanks BIB! I'm looking at sametime next yr or so just tryin to get down to solid 7/8% and see where I'm at this yr and compare -,if you have any tips please fire away

[NACH3]

[QUOTE=kelkel;7311432]

Whatever I did for the injured arm I did simultaneously for the good arm. Then just finished up with some heavier dumbell work for the good arm. Don't think I lost or gained anything during this time.

"Squaring with an SSB". I have no clue what this means. Should I?

SSB - super safety squat bar - vertical pegs that I can hold onto as I can't reach back on an Oly bar to squat

[almostgone]

I am so sorry AG that you are having problems. You will get through this.


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Thank you, ma'am. I'll do something to get it right, if I have to let my upper body rest for a few weeks. If nothing else I'll work the crap out of my legs a couple of times/week.

[NACH3]

What's up AG, Kel, Cape, Song D and gang

Chest is rocked and I mean rocked - progress is definitely being made here just gotta dig deep with legs they do respond well just need to make it happen

Kick ass all!

[NACH3]

AG hope all gets better Big Guy!

[Back In Black]

Thanks BIB! I'm looking at sametime next yr or so just tryin to get down to solid 7/8% and see where I'm at this yr and compare -,if you have any tips please fire away

Tips? Yes, fucking cardio lol

AG just do what you can man. Don't make it worse by pushing it but keep going with the rehab.

[songdog]

Good morning Marcus Nach Cape Ag Clarky D Hey Ag I hope you get better soon bro!

[NACH3]

Tips? Yes, fucking cardio lol

AG just do what you can man. Don't make it worse by pushing it but keep going with the rehab.

Yeah I knew that'd be one lol

[NACH3]

Did what I could but not getting the warm and fuzzy feeling about it at all.

Lots of shoulder warmup movements.


Preacher curls- 2 w/u, Work1(L)- 3, drop, 4. (R)- 10.Work2- (L)- 3 and 4 forced reps. This is when I realized I was having problems. My left curling weight is about 25% of what my right arm did.
Seated CC- 1 w/u, Work1(L)- 5 reps (R)-8 reps. Work2( L)- 12 reps (R)- 10 reps.
Triceps pressdown w/ bent handle- 2 w/u, Work1- 10 reps. Work2-11 reps. Work3- 9 reps.
Underhand pressdowns w/ straight bar- 1 w/u, Work1- 11 reps, Work2- 12 reps.

40 minutes of disgust. Going to have issues on shoulder and back lifts I'm sure. It's frustrating because with my elbows locked at my sides, press downs are fine. I was having problems w/ my right hand leading my left hand on pulldowns last time I worked back, so I imagine back is going to be lots and lots of rows, some deads, and some hypers. Pulldown, I'm afraid, are not in the plan for a while.
Carried a very emasculating 2.5 lb. plate to the house to start doing high rep curls to try to get the connection back. Started to just grab a spin lock collar but realized it is too f-in heavy.

Damn AG... starting to remind me of my problems... back and any pressing except the smith machine for MPs is what really bothers my shoulder as well.... on back it seems I can't get the full pulling ROM down my R shoulder actually comes back more than my left but I stop when they're both at the farthest point back(or where the left one stops first) - I've found on pulldowns that my lower back must be completely arched and chest up as high as possible(arch and pop my chest which allows me to pull back a little farther and I've been focusing more on the contraction lately with a tad less weight and an 8-12 rep range instead of 4-6... been getting a much better pump and my back and lats were destroyed for a good 5 days after my back session with the DOMS progressively getting worse...

No sense in making more of a problem out of it whereas I'm already pretty much screwed once I get that rev joint replacement - maybe volume work but we'll just have to wait and see... not that I plan on this anytime soon

[AKD_FitChick]

Great lift on shoulders and arms! I gave more love to shoulders today. Gotta get those caps!

I supersetted the entire workout and lots of hanging abs (my favorite)

Cape suggested I do this next cycle carb cycling and gave me lots of good info, so guess what guys?

15mg Var, 20mg primo and carb cycling....coming at you!!! Let's see what we can do!


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[AKD_FitChick]

Grow baby grow! Lost some muscle from the medical emergencies with the BF in my life, but I am coming for that muscle. Need to get on my caps.

Can't wait to get some muscle back on. Crazy what one month away does

Upward and onward


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[almostgone]

Great lift on shoulders and arms! I gave more love to shoulders today. Gotta get those caps!

I supersetted the entire workout and lots of hanging abs (my favorite)

Cape suggested I do this next cycle carb cycling and gave me lots of good info, so guess what guys?

15mg Var, 20mg primo and carb cycling....coming at you!!! Let's see what we can do!


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Grow baby grow! Lost some muscle from the medical emergencies with the BF in my life, but I am coming for that muscle. Need to get on my caps.

Can't wait to get some muscle back on. Crazy what one month away does

Upward and onward


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You already have a great physique!!!! That cycle combined with carb cycling should be interesting.

[almostgone]

Well, I texted the physio and she told me to ride up by her office and let her have a look/see at what all is happening. She was very pleased with the increase of R.O.M., but kind of freaked by the loss of strength in the left arm.
She thinks I may have been a tad overzealous with my stretches and believes the musculocutaneous nerve is compressed from the existing inflammation and the stresses from the crucifix stretches and the assisted stretches Mrs. AG has been helping me with.
She did give me a low price on the Class IV laser work she did on the areas that aren't totally inked. LOL, told me to take it easy this week on the upper body and only do my stretches and use my IR lamp. I can do very light weight high repetition curls also just to get things firing right again.
She basically said if it is above your beltline, don't exercise it, but she did agree abs were ok and deads as long as I stay conservative with my weights and go higher volume. Think she was kind of anti-deads at first until I reminded her I load the 100# plates on my leg press and don't get any discomfort
Soooo, lots of stretches, low resistance curls, and the focus is on legs for the next 7-10 days.
Will write up a few sessions to work off of here after while.
Also, have her my insurance information so she can juggle the hoops in case I need imaging done. Additionally, she and I have an understanding that none of the info gets back to my regular Dr. unless I hand carry it to her.

[almostgone]

Tips? Yes, fucking cardio lol

AG just do what you can man. Don't make it worse by pushing it but keep going with the rehab.

Will defo do that BIB! Will just punish legs for a while.

[kelkel]

Impressive AKD!

[Back In Black]

Yeah I knew that'd be one lol

Lol, well it's true for me.

Calorie deficit from reducing carbs.

Carb cycling.

A little tren & T3 help too

[Capebuffalo]

Lol, well it's true for me.

Calorie deficit from reducing carbs.

Carb cycling.

A little tren & T3 help too

Hey D- you should pick BIB' s brain on the carb cycling. He is the expert on that.

[hammerheart]

Grow baby grow! Lost some muscle from the medical emergencies with the BF in my life, but I am coming for that muscle. Need to get on my caps.

Can't wait to get some muscle back on. Crazy what one month away does

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How's with your bf?

[NACH3]

Lol, well it's true for me.

Calorie deficit from reducing carbs.

Carb cycling.

A little tren & T3 help too

Actually running Tren & T3 now that combo has started just melting fat I don't like a caloric deficit however I think I'll be picking your brain more on the carb cycling(been reading your posts) however for a more maintained or recomp I'll cut my carbs in half(of maintainence for 3 days than 15-20%higher on higher days) I know I'll have to drop my carbs even more tho so I've been watching your posts closely on no carbs for 3 days than a big 650g refeed day?!

What's your stats BIB - I'm 5'10 holding 195-198 atm started at 210 and not too sure of my bf(in my thread 'a day in the life/lifting with Nach' I have leg pic and upper body... I'm confirming & agree what Cape has said in there +-10% and I have a back-pic too if needed

Thx BIB!

[NACH3]

Grow baby grow! Lost some muscle from the medical emergencies with the BF in my life, but I am coming for that muscle. Need to get on my caps.

Can't wait to get some muscle back on. Crazy what one month away does

Upward and onward


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Lookin great D - you'll be nice and shredicated I'm looking forward to you logging your progress too!

[Back In Black]

Actually running Tren & T3 now that combo has started just melting fat I don't like a caloric deficit however I think I'll be picking your brain more on the carb cycling(been reading your posts) however for a more maintained or recomp I'll cut my carbs in half(of maintainence for 3 days than 15-20%higher on higher days) I know I'll have to drop my carbs even more tho so I've been watching your posts closely on no carbs for 3 days than a big 650g refeed day?!

What's your stats BIB - I'm 5'10 holding 195-198 atm started at 210 and not too sure of my bf(in my thread 'a day in the life/lifting with Nach' I have leg pic and upper body... I'm confirming & agree what Cape has said in there +-10% and I have a back-pic too if needed

Thx BIB!

You need a caloric deficit somehow to lose the fat, whether that's relying on your aas, T3, cardio or whatever. Problem with a recomp is, at your development level, you'll probably need a bucketload of gear. If you prep for comp you will need to create a bigger deficit than you think, especially as you get leaner, unless you start your prep very lean anyway.

12 weeks ago for maintenance I was eating approx 4000cals daily

600g carbs
250g pro
50g fat

That's now my big carb load day. I have 3 days without carbs and 3 days with 400g. I do about 5hours cardio a week at the moment and am still only losing 1-1.5lbs fat per week. Essentially, my deficit from 12 weeks ago is pretty massive.

Stats? I'm 5'11 and that's about all I know. Probably 185-190 and single digits bodyfat. I look nowhere as thick as you, I think my bones are made from lead.

[Capebuffalo]

You need a caloric deficit somehow to lose the fat, whether that's relying on your aas, T3, cardio or whatever. Problem with a recomp is, at your development level, you'll probably need a bucketload of gear. If you prep for comp you will need to create a bigger deficit than you think, especially as you get leaner, unless you start your prep very lean anyway.

12 weeks ago for maintenance I was eating approx 4000cals daily

600g carbs
250g pro
50g fat

That's now my big carb load day. I have 3 days without carbs and 3 days with 400g. I do about 5hours cardio a week at the moment and am still only losing 1-1.5lbs fat per week. Essentially, my deficit from 12 weeks ago is pretty massive.

Stats? I'm 5'11 and that's about all I know. Probably 185-190 and single digits bodyfat. I look nowhere as thick as you, I think my bones are made from lead.

Pics?

[Back In Black]

Pics?

Patience. Give me a couple of weeks.

[Cuz]

What's up mates been a minute hope everyone is good I just started a new job but still training,,,, got my trt dialed in I think finally and made some good gains too. I'll be checking in

[Capebuffalo]

What's up mates been a minute hope everyone is good I just started a new job but still training,,,, got my trt dialed in I think finally and made some good gains too. I'll be checking in

Good to see ya cuz. Hope all is well

[AKD_FitChick]

Lookin great D - you'll be nice and shredicated I'm looking forward to you logging your progress too!

Does that mean you want me to start a log?

Thanks Nach for the compliment, I am excited.


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[kelkel]

Good to see ya cuz. Hope all is well

X2 Cuz!

[almostgone]

What's up mates been a minute hope everyone is good I just started a new job but still training,,,, got my trt dialed in I think finally and made some good gains too. I'll be checking in

Cuz!!

[almostgone]

Spoke with Marcus earlier. He sends his best to everyone and said he will be back in the near future, he is still attending to a few health issues.
Everyone get rested because he is probably going to be a revitalized HIT machine when he gets back.

[AKD_FitChick]

Spoke with Marcus earlier. He sends his best to everyone and said he will be back in the near future, he is still attending to a few health issues.
Everyone get rested because he is probably going to be a revitalized HIT machine when he gets back.

So glad he is going well. I was a little worried about him.


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[AKD_FitChick]

Good morning AG, Cape, Song, Nach, Kel and everyone else . 5 am on a Saturday. What the heck?

Time to get up and lift lol! Hamstrings it is!


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[NACH3]

You need a caloric deficit somehow to lose the fat, whether that's relying on your aas, T3, cardio or whatever. Problem with a recomp is, at your development level, you'll probably need a bucketload of gear. If you prep for comp you will need to create a bigger deficit than you think, especially as you get leaner, unless you start your prep very lean anyway.

12 weeks ago for maintenance I was eating approx 4000cals daily

600g carbs
250g pro
50g fat

That's now my big carb load day. I have 3 days without carbs and 3 days with 400g. I do about 5hours cardio a week at the moment and am still only losing 1-1.5lbs fat per week. Essentially, my deficit from 12 weeks ago is pretty massive.

Stats? I'm 5'11 and that's about all I know. Probably 185-190 and single digits bodyfat. I look nowhere as thick as you, I think my bones are made from lead.

Ok... this makes much more sense now(creating that deficit) - I appreciate ya taking the time to explain - I know with carb cycling and cardio I can definitely get down to 8ish but I'm not sure past that as I 'haven't' been creating that deficit but I'm gonna do it over a slower longer period of time extending my low days and planning carb load days around legs and back...

It's getting all the clean food in that I'm having a problem with! :/

[NACH3]

What's up mates been a minute hope everyone is good I just started a new job but still training,,,, got my trt dialed in I think finally and made some good gains too. I'll be checking in

What's up brother good to see you man! Glad to hear those things as well

[NACH3]

Spoke with Marcus earlier. He sends his best to everyone and said he will be back in the near future, he is still attending to a few health issues.
Everyone get rested because he is probably going to be a revitalized HIT machine when he gets back.

Hey AG - my one email addy has gotten erased -& im sure he's tried contacting me but if you hear back please let him know this and I'll pm you with an addy for him... thx and great to hear - thx for sharing this!

[Capebuffalo]

Good morning AG, Cape, Song, Nach, Kel and everyone else . 5 am on a Saturday. What the heck?

Time to get up and lift lol! Hamstrings it is!



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Morning D-

[Back In Black]

Ok... this makes much more sense now(creating that deficit) - I appreciate ya taking the time to explain - I know with carb cycling and cardio I can definitely get down to 8ish but I'm not sure past that as I 'haven't' been creating that deficit but I'm gonna do it over a slower longer period of time extending my low days and planning carb load days around legs and back...

It's getting all the clean food in that I'm having a problem with! :/

Doesn't have to that clean for a long time, just the last few weeks or so.

The hardest days are the zero days. Not because you are hungry because you really aren't. Replacing the lost fats and proteins you would normally get from your carbs means you are eating more first class protein and more quality fats. Both of those things fill me up almost too much so 275g pro and 50g fat is hard work by the end of the day. Fish is easier than chicken which is easier than red meat to get down.

At some point over the next few weeks I'll start a (delayed) log of what my plan has been for the last 11 weeks and the next 2. Might help somebody somewhere although I didn't take any 'pre' photos, sadly.

[Capebuffalo]

Morning Ag Nacho Song Black

[almostgone]

Morning, ladies and gents.

[NACH3]

Morning Ag Nacho Song Black

Morning, ladies and gents.

Morning fellas ladies - it's a great day for the beach here in NE tri state area 90* with all sun - possible T storm but with this humidity it's almost expected have a great day fellas ladies