**Marcus's HIT Dungeon**

[DCI]

Chest tonight gonna be a really really fast session. Gonna squeeze it into the hr before I go to college which will be tight.

[almostgone]

Managed to snag a few hours of vacation and came home, ate a bite, and crashed for a while. Going to grab some sun, stretch a little bit, and crash back out after while.
Man, I needed that rest! Shooting to be off this weekend as well.

[TRA]

Morning gents. Heading to gym for chest. Still a bit confused in terms of carb cycling - lots of info out there so hopefully can get that cleared up a bit. Hope it's a productive day for everyone in and out of the gym.

[NACH3]

Morning gents. Heading to gym for chest. Still a bit confused in terms of carb cycling - lots of info out there so hopefully can get that cleared up a bit. Hope it's a productive day for everyone in and out of the gym.

Read that repost Marcus posted up - its also posted in my thread as well! Hits on the %'s which is key and a lot more info in marcus' words really great read don't overthink it buddy!

[NACH3]

Afternoon fellas

After talking to our main man about my injuries I defo re-injured my R shoulder along with my T1(thoracic) right where I bend my neck down I get a sharp pain on the spine a big lower than where we actually bend our necks - weird spot tbh

Idk if I should abort the blast I'm on or. See if I can do some volume work with a moderate wk switching off but working in the 8-15 rep range or even 10-15+ on certain ex's my body is just starting to give out moreso and a lot more often lately - pisses me off b/c it's just starting to kick in nicely but I can't do anymore pain especially different worse pain than b4! Making me rethink the whole size game ATM which is a major mind fuck!

Hope everyone is having a great day!

[TRA]

Read that repost Marcus posted up - its also posted in my thread as well! Hits on the %'s which is key and a lot more info in marcus' words really great read don't overthink it buddy!

Will do

[songdog]

Good afternoon everyone late start today had appts in town which I hate.

[kelkel]

Afternoon fellas

After talking to our main man about my injuries I defo re-injured my R shoulder along with my T1(thoracic) right where I bend my neck down I get a sharp pain on the spine a big lower than where we actually bend our necks - weird spot tbh

Idk if I should abort the blast I'm on or. See if I can do some volume work with a moderate wk switching off but working in the 8-15 rep range or even 10-15+ on certain ex's my body is just starting to give out moreso and a lot more often lately - pisses me off b/c it's just starting to kick in nicely but I can't do anymore pain especially different worse pain than b4! Making me rethink the whole size game ATM which is a major mind fuck!

Hope everyone is having a great day!

Sorry to hear this Nach. One thing I've noted in your posts is that you tend to train your shoulders (pressing) very heavy. In your case probably to heavy considering your injuries. I've thought about commenting on this in the past but felt it was not my place. Maybe now it's time to work on increasing delt intensity in ways other than weight.

[kelkel]

Taking the week off from legs. Left knee got a little tender after last weeks workout, which was great. No clue exactly what irritated it other than maybe I need to take smaller jumps (<90lbs) on heavier sets or something. So, I thought about just doing hams/calves and eventually said F it and just decided to rest. Haven't missed a day in a while. I'm thinking my legs will survive.

Older and wiser. Maybe.

[NACH3]

Sorry to hear this Nach. One thing I've noted in your posts is that you tend to train your shoulders (pressing) very heavy. In your case probably to heavy considering your injuries. I've thought about commenting on this in the past but felt it was not my place. Maybe now it's time to work on increasing delt intensity in ways other than weight.

Thanks Kel - hey anytime you have any insight please do share I know I tend to go out of my comfort zone... I'd appreciate it and take it all in tbh! So thank you now for commenting!

I believe your absolutely right, as well... what's the difference if I can press over 300lbs or not with the injuries I have the! I'm taking another day off maybe today for sure but tomorrow I'm going to look at some more volume work and increase to a moderate week when able I know I can build muscle using vilunecive done it last yr to 1.5yrs ago but I know I'll lose strength which isn't a problem imho! As long as I'm strong and in shape I can't ask for much more I think I'll be able to hold my size as well! We'll see and keep it updated

Thanks Kel always appreciated!

[TRA]

Hit chest today. Not sure yet how I feel about the w/o. It was brief. I dropp bis from this day since I devoted a day entirely to arms and also work bis with back secondarily. Was in and out of the gym in 27 min. Chest feels spent but I could tell I was dragging. Dropped a little weight so sign of fatigue I think. I was psyched for the w/o but energy level not great. Not sure if due to 5 day runs of HIT or newly initiated carb cycling or both. Low carb day yesterday and today after carb up on Mon so that could account for fatigue. Not sure I will be able to tolerate the low/no carb days alternating with carbs as I get really tired unless full keto or carbs daily. Will see.

Body Master incline bench
1 w/u at 45 (ea side) x 12
1 feeler at 70
1 w set at 90 w r/p to hit 8 w/halfs and quarters

Body master wide grip bench
1 feel34 at 70
1 w set at 90 w r/p to hit 11

Standing cable chest press s/s with low pec flies
1 w/u set x 12
1 feeler set x 10
1 w set w drops to hit 12. Holy crap this torched me

Standing cable upper pec flies
1 feeler set x 12
1 w set w r/p to hit 12

27 min w/o, 1 min between exercises, 15s r/p, needed 20 on cable s/s

Chest still feels tired when I raise arms or reach across body. Prior to attempting HIT I would get a good pump but not feel the deep fatigue I feel now. I am used to volume so it was hard to pull myself away. I think prior I didn't efficiently work chest so used volume to eventually deplete the muscle. This is definitely a different feeling. But again, was tired and admittedly mental game suffered because of it. No early quits, just not a lot in the tank.

Back scheduled for tomorrow - will see how I feel. May opt for a complete rest day.

I think I have huge expectations too being on test/npp/tbol that when I go in I will be stacking the weights like pancakes on a cheat meal day. So disappointing when no gains.

(Body Master in case you aren't familiar is basically same design as hammer strength - plate loaded, very physiologically accommodating design for bench and other body parts. L wrist is giving me crap and DB tweak it so using BM for now. BB thump shoulders bad in bench)

[NACH3]

Hit chest today. Not sure yet how I feel about the w/o. It was brief. I dropp bis from this day since I devoted a day entirely to arms and also work bis with back secondarily. Was in and out of the gym in 27 min. Chest feels spent but I could tell I was dragging. Dropped a little weight so sign of fatigue I think. I was psyched for the w/o but energy level not great. Not sure if due to 5 day runs of HIT or newly initiated carb cycling or both. Low carb day yesterday and today after carb up on Mon so that could account for fatigue. Not sure I will be able to tolerate the low/no carb days alternating with carbs as I get really tired unless full keto or carbs daily. Will see.

Body Master incline bench
1 w/u at 45 (ea side) x 12
1 feeler at 70
1 w set at 90 w r/p to hit 8 w/halfs and quarters

Body master wide grip bench
1 feel34 at 70
1 w set at 90 w r/p to hit 11

Standing cable chest press s/s with low pec flies
1 w/u set x 12
1 feeler set x 10
1 w set w drops to hit 12. Holy crap this torched me

Standing cable upper pec flies
1 feeler set x 12
1 w set w r/p to hit 12

27 min w/o, 1 min between exercises, 15s r/p, needed 20 on cable s/s

Chest still feels tired when I raise arms or reach across body. Prior to attempting HIT I would get a good pump but not feel the deep fatigue I feel now. I am used to volume so it was hard to pull myself away. I think prior I didn't efficiently work chest so used volume to eventually deplete the muscle. This is definitely a different feeling. But again, was tired and admittedly mental game suffered because of it. No early quits, just not a lot in the tank.

Back scheduled for tomorrow - will see how I feel. May opt for a complete rest day.

I think I have huge expectations too being on test/npp/tbol that when I go in I will be stacking the weights like pancakes on a cheat meal day. So disappointing when no gains.

(Body Master in case you aren't familiar is basically same design as hammer strength - plate loaded, very physiologically accommodating design for bench and other body parts. L wrist is giving me crap and DB tweak it so using BM for now. BB thump shoulders bad in bench)

That's a great w/o with a good w/u and 1w set to failure then dropping or leaving it all out there on the one set great job TRAZ!

Also, your stack is one of my favorites except I backloaded winny(it never bothered my joints maybe b/c I ran it with npp or deca always nandrolone tho) made me drop
Bf and my strength was crazy especially 3wkd at 100mgs oral winny daily lol was awesome one of my fav stacks

[DCI]

Smashed chest tonight.

Warm up for incline benching.

Then into 2 heavy sets with one drop, same for flat benching and for flies all using dbs. Then inner chest standing flies as per kel kels recommendation.


All done in 34 mins as was wanting to get to college on time.

[Baxter35]

Afternoon fellas

After talking to our main man about my injuries I defo re-injured my R shoulder along with my T1(thoracic) right where I bend my neck down I get a sharp pain on the spine a big lower than where we actually bend our necks - weird spot tbh

Idk if I should abort the blast I'm on or. See if I can do some volume work with a moderate wk switching off but working in the 8-15 rep range or even 10-15+ on certain ex's my body is just starting to give out moreso and a lot more often lately - pisses me off b/c it's just starting to kick in nicely but I can't do anymore pain especially different worse pain than b4! Making me rethink the whole size game ATM which is a major mind fuck!

Hope everyone is having a great day!

Hope you get it figured out and recover quick! I'm in a similar boat right now, I have elbow issues, and I'm about 4 weeks in on a blast that is just starting to really kick in, but my right elbow has decided to throw a sh!t fit all of a sudden. I can mostly avoid pain by adjusting range of motion a bit and avoiding certain movements, so for now I'm sticking with the blast but decided to make it more of a cutting cycle. I actually picked up a neoprene elbow sleeve today and tried it for the first time while training and it was amazing how much of a difference it made in pain (or lack thereof). Technically, I couldn't find an elbow sleeve locally that would fit....but I found a size M knee sleeve that fits like a glove! The guy at Dick's looked at me like I was crazy opening up knee sleeves and trying them on my arm, lol!

[kelkel]

Hope you get it figured out and recover quick! I'm in a similar boat right now, I have elbow issues, and I'm about 4 weeks in on a blast that is just starting to really kick in, but my right elbow has decided to throw a sh!t fit all of a sudden. I can mostly avoid pain by adjusting range of motion a bit and avoiding certain movements, so for now I'm sticking with the blast but decided to make it more of a cutting cycle. I actually picked up a neoprene elbow sleeve today and tried it for the first time while training and it was amazing how much of a difference it made in pain (or lack thereof). Technically, I couldn't find an elbow sleeve locally that would fit....but I found a size M knee sleeve that fits like a glove! The guy at Dick's looked at me like I was crazy opening up knee sleeves and trying them on my arm, lol!

Neoprene sleeves are awesome. Wear them on my knees for every workout and have for years. I wear old school neoprenes that I used to wear on my knees on my elbows now. Still works and they gotta be 30 years old.

[NACH3]

Hope you get it figured out and recover quick! I'm in a similar boat right now, I have elbow issues, and I'm about 4 weeks in on a blast that is just starting to really kick in, but my right elbow has decided to throw a sh!t fit all of a sudden. I can mostly avoid pain by adjusting range of motion a bit and avoiding certain movements, so for now I'm sticking with the blast but decided to make it more of a cutting cycle. I actually picked up a neoprene elbow sleeve today and tried it for the first time while training and it was amazing how much of a difference it made in pain (or lack thereof). Technically, I couldn't find an elbow sleeve locally that would fit....but I found a size M knee sleeve that fits like a glove! The guy at Dick's looked at me like I was crazy opening up knee sleeves and trying them on my arm, lol!

Thanks Bax I appreciate it... I'm going in tomorrow to see what's doable without severe pain afterwards so I'll be reporting back - best to you and the elbows too brotha!

[almostgone]

Hit chest today. Not sure yet how I feel about the w/o. It was brief. I dropp bis from this day since I devoted a day entirely to arms and also work bis with back secondarily. Was in and out of the gym in 27 min. Chest feels spent but I could tell I was dragging. Dropped a little weight so sign of fatigue I think. I was psyched for the w/o but energy level not great. Not sure if due to 5 day runs of HIT or newly initiated carb cycling or both. Low carb day yesterday and today after carb up on Mon so that could account for fatigue. Not sure I will be able to tolerate the low/no carb days alternating with carbs as I get really tired unless full keto or carbs daily. Will see.

Body Master incline bench
1 w/u at 45 (ea side) x 12
1 feeler at 70
1 w set at 90 w r/p to hit 8 w/halfs and quarters

Body master wide grip bench
1 feel34 at 70
1 w set at 90 w r/p to hit 11

Standing cable chest press s/s with low pec flies
1 w/u set x 12
1 feeler set x 10
1 w set w drops to hit 12. Holy crap this torched me

Standing cable upper pec flies
1 feeler set x 12
1 w set w r/p to hit 12

27 min w/o, 1 min between exercises, 15s r/p, needed 20 on cable s/s

Chest still feels tired when I raise arms or reach across body. Prior to attempting HIT I would get a good pump but not feel the deep fatigue I feel now. I am used to volume so it was hard to pull myself away. I think prior I didn't efficiently work chest so used volume to eventually deplete the muscle. This is definitely a different feeling. But again, was tired and admittedly mental game suffered because of it. No early quits, just not a lot in the tank.

Back scheduled for tomorrow - will see how I feel. May opt for a complete rest day.

I think I have huge expectations too being on test/npp/tbol that when I go in I will be stacking the weights like pancakes on a cheat meal day. So disappointing when no gains.

(Body Master in case you aren't familiar is basically same design as hammer strength - plate loaded, very physiologically accommodating design for bench and other body parts. L wrist is giving me crap and DB tweak it so using BM for now. BB thump shoulders bad in bench)

In bold above: Good idea. If your body really feels like it needs a rest day, most definitely take it!

[almostgone]

Hope you get it figured out and recover quick! I'm in a similar boat right now, I have elbow issues, and I'm about 4 weeks in on a blast that is just starting to really kick in, but my right elbow has decided to throw a sh!t fit all of a sudden. I can mostly avoid pain by adjusting range of motion a bit and avoiding certain movements, so for now I'm sticking with the blast but decided to make it more of a cutting cycle. I actually picked up a neoprene elbow sleeve today and tried it for the first time while training and it was amazing how much of a difference it made in pain (or lack thereof). Technically, I couldn't find an elbow sleeve locally that would fit....but I found a size M knee sleeve that fits like a glove! The guy at Dick's looked at me like I was crazy opening up knee sleeves and trying them on my arm, lol!

LMAO at digging through the slleves to find something that fits properly!

Neoprene sleeve are a lifesaver for elbows and knees. I usually wear the 5mm thick ones on my elbows and 7mm on my knees. The extra warmth helps and it gives you a smidge of compression.

[almostgone]

Swamped at work but I'm out of here a few hours early for a Dr. appointment. Since I put my shot out one day so she wouldn't get a peak level result and also, I don't want her to think my T levels are dropping since I'll be doing my injection after my appointment, I'm going to show her my hormone results only from my online labs. She was pleased to see them before.
Figure I'll only show her the hormone results, and then ask her to draw the labs like she usually would. I'm curious to see where my T levels will be injecting a day late. Also, this way my other levels (CBC, etc.)should be slightly better than what I had drawn a few weeks back.

[Capebuffalo]

Morning. Off to work for me. No gym today. Maybe tomorrow. I am sore though.

[marcus300]

Morning friends

Not good today but hey tomorrow is another day.

Keep pushing it

[Capebuffalo]

Morning friends

Not good today but hey tomorrow is another day.

Keep pushing it

Morning big guy. Keep your head up. Yup tomorrow is a better day.

[songdog]

Good morning Marcus and the rest of you freaks lets have a great day!

[NACH3]

Morning

I'm off to try something newish out due to the reasons mentioned b4 hopefully it'll work out it'd sure be nice!

[NACH3]

Chest today

Incline s/s flys into presses lighter - flys/presses reps
2w 85s 8/10 6/5 drop75s(x2) 7/10 5/5 - shoulder felt decent 1/2s into 1/4 presses on all

One arm DB presses one arm up other 10 presses each side down to 1(10/9/8etc)
3w killed me in a good way

Cable presses
3w 15+

Cables low to high
3w 12-15

25min high intensity felt good going a lil lighter and isolating R arm more I'll be doing more unilateral ex's for strengthening R arm etc

[clarky.]

Hi fellas/ladies, went back to the doc the day about ma bi and forearm. She is going to refer me to orthopedics. It will take about three months lol, anyway am going to phone the physio the mora and go back till i see the orthopedics.
Forgot, getting bloods done next wk also to check some muscle thing lol will find out what it is i also asked her for a scan so she's going to sort that also.

[kelkel]

Heading down for shoulders. Report back soon!

[clarky.]

Did back earlier, went ok heavy ish. Slight pain doing rows.

Seated cable row 3 sets straight bar shoulder width

Low hammer row 2 sets drop 1 more set

CG pd's 3 sets

Db rows face down on bench 3 sets

Straight arm pd's 2 sets

Done, nice ache just now.

[NACH3]

Hi fellas/ladies, went back to the doc the day about ma bi and forearm. She is going to refer me to orthopedics. It will take about three months lol, anyway am going to phone the physio the mora and go back till i see the orthopedics.
Forgot, getting bloods done next wk also to check some muscle thing lol will find out what it is i also asked her for a scan so she's going to sort that also.

Sounds good Clarky - keep us updated mate hope you feel better buddy

And nice session big guy!

[kelkel]

Smith press
Side laterals
Rear laterals over bench
Plate raises

Oh, oh it felt good. Delts making progress.

[DCI]

Heavy legs with cardio as a warm up.

Was a serious session. Leg press, heavy with 2 sets and one drop. Then superset with leg extensions and hamstring curls same as above. Then lunges to finish.

[NACH3]

Smith press
Side laterals
Rear laterals over bench
Plate raises

Oh, oh it felt good. Delts making progress.

Kel... you running anything at low doses I know you love your var

[TRA]

In bold above: Good idea. If your body really feels like it needs a rest day, most definitely take it!

Rest day was determined for me. Woke up at 4 am throwing up. Haven't moved from the couch since early a.m. Stomach calming down, decided to forego coffee today and just totally relaxing. Will go to bed early tonight and hit back in the a.m. If bug has passed.

[NACH3]

Rest day was determined for me. Woke up at 4 am throwing up. Haven't moved from the couch since early a.m. Stomach calming down, decided to forego coffee today and just totally relaxing. Will go to bed early tonight and hit back in the a.m. If bug has passed.

Feel better my friend - if you still feel tired take another day the gym will be there the next day

[kelkel]

Kel... you running anything at low doses I know you love your var

Currently just the T @ 400 and D at 250. Still just the rehab cycle for my bicep. Var was low dose @ 20 mgs in the beginning only. Been great so far. Totally forget about the bicep until I train them, then I'm still going lighter and more strict for the time being. Oh, and the var was scripted for 5 months of which I only ran two, but no doubt I'm filling the remainder of the script....

[Capebuffalo]

Rest day was determined for me. Woke up at 4 am throwing up. Haven't moved from the couch since early a.m. Stomach calming down, decided to forego coffee today and just totally relaxing. Will go to bed early tonight and hit back in the a.m. If bug has passed.

Hope it's a 24 hr bug and gone. Stay hedrated.

[NACH3]

Currently just the T @ 400 and D at 250. Still just the rehab cycle for my bicep. Var was low dose @ 20 mgs in the beginning only. Been great so far. Totally forget about the bicep until I train them, then I'm still going lighter and more strict for the time being. Oh, and the var was scripted for 5 months of which I only ran two, but no doubt I'm filling the remainder of the script....

Can't get better than that my friend

How's the bicep coming along seemed great as if last report?!

[almostgone]

Rest day was determined for me. Woke up at 4 am throwing up. Haven't moved from the couch since early a.m. Stomach calming down, decided to forego coffee today and just totally relaxing. Will go to bed early tonight and hit back in the a.m. If bug has passed.

Absolutely, rest and hydrate. Hope you get to feeling better, Trail.

[GirlyGymRat]

Very nice, GGR in the house nice to see your still around

I'm trying. Workouts extremely sporadic. Started a 30 day challenge for a jumpstart. detox phase and super clean eating!


Tonight a different leg workout

12 gals on a pedal ride. BYOB making 3 stops at local establishments - bars lol - traveling 3 miles thru city. The hills were tough. It was a blast!

[almostgone]

Waking up. Part of my brain says take the rest of the week off and the rest says go lift. Will figure it out in a few.