**Marcus's HIT Dungeon**

[almostgone]

Just finished some more grilled chicken, leeks, and a small red potato. Feel remarkably good for 5.5 hours sleep. Think I'll lay down for a couple more hours or so and hopefully won't regret it.
Squat form/cardio/calves are on the agenda, so I really don't want to fvck this up with too little or too much sleep.

[kelkel]

Note: I have a French maid costume complete with feather duster.

I forgot my train of thought. I swear I had either a point or funny comment but they've left the building.

[Mr.BB]

It varies wirh the season, Mr. BB. I'll have to weigh a head before I tear into it, but Google has a large head of iceberg lettuce @ 755g and 105 calories? Nutritionally, butterhead looks like a better option, but iceberg has a lower iron and vitamin K content, which is a bit of a bonus for me.

Hate iceberg :/

Regarding Iron think you should read this study: Low serum iron levels are associated with elevated plasma levels of coagulation factor VIII and pulmonary emboli/deep venous thromboses in replicate cohorts of patients with hereditary haemorrhagic telangiectasia

[hammerheart]

Hate iceberg :/

I love radicchio. Kind of bitter tasting.

[Mr.BB]

I love radicchio. Kind of bitter tasting.

Thought you were a butter lover

[hammerheart]

I love you too!

[marcus300]

Kale is where its at

[Sfla80]

Kale is where its at

This, and u can always lightly toss in evoo with blacken seasoning and lemon juice and bake them.

Easy snack....kale chips

[GirlyGymRat]

This, and u can always lightly toss in evoo with blacken seasoning and lemon juice and bake them. Easy snack....kale chips

bake at what temp for how long. Sounds delicious!

[marcus300]

This, and u can always lightly toss in evoo with blacken seasoning and lemon juice and bake them.

Easy snack....kale chips

Sounds good tell me more

[Mr.BB]

This, and u can always lightly toss in evoo with blacken seasoning and lemon juice and bake them.

Easy snack....kale chips

Dont know what evoo is, but guessing some form of fat, not for me

You just need to finely chop it, and let it boil till tender (10-15 minutes) in a potato base, to have the most wonderful soup.

[marcus300]

I blend it with oats whey and banana best way for me because it taste horrible

[GirlyGymRat]

Dont know what evoo is, but guessing some form of fat, not for me You just need to finely chop it, and let it boil till tender (10-15 minutes) in a potato base, to have the most wonderful soup.

Extra virgin olive oil.

[NACH3]

I blend it with oats whey and banana best way for me because it taste horrible

Me too.. I eat for function lol

[NACH3]

Delts/tri

Warm up stretching RCs tri pushdowns w/bands for time

Standing side laterals(heavy) s/s w/seated side laterals

Rev grip front raises s/a cable front raises
Tri-set
Rev peck deck face pulls lying facing bench / 3x 30sec max in between one round

Rev hammer press

CG bench
V-grip Push downs
Seated Hammer strength pushdowns
Cable kickbacks

Good session - did a lot of shoulder work will be feeling it tomorrow -

[Bodacious]

Question guys...

I'm feeling pretty good getting good workouts in and shit just seems to be going good.

I have back issues sure you guys know from last year if you was in here then. Back always hurts always just something I live with. Well I try and never take two days off from the gym back to back. Back seems a little more sore than usual right now. Prob from front and and back squatting today.

Do you ever take 2 straight days off? Plus I'm on cycle so I will prob wake up in the morning and read some and say fuck it I am going in lol... hard part for me is resting some.

Thanks for the tips!!

[Mr.BB]

I blend it with oats whey and banana best way for me because it taste horrible

Yeah, the years ate worse in my life were the ones I spent in england... this recipe says it all hehehe

[Mr.BB]

Me too.. I eat for function lol

Poor thing :/

You will be happier if you insert some flavour into it

[Sfla80]

bake at what temp for how long. Sounds delicious!

I will have to look up...or Google kale chips.

It's been a long time since I did this. I would imagine 300-350...make.sure they are dry of water before hand. So wash few hours before then bake

[kelkel]

Edit: Dumped my post. GGR made Kel a far superior offer with a much better view.

Thank you. Picturing you in a french maid outfit would probably scar most of us for life....

[Sfla80]

Sounds good tell me more

Like u said in a few post after this.....don't think kale chips is for a big fcker like you lol.

[Sfla80]

Dont know what evoo is, but guessing some form of fat, not for me

You just need to finely chop it, and let it boil till tender (10-15 minutes) in a potato base, to have the most wonderful soup.

Ggr answered....

What do u use instead of this then???

[Sfla80]

Question guys...

I'm feeling pretty good getting good workouts in and shit just seems to be going good.

I have back issues sure you guys know from last year if you was in here then. Back always hurts always just something I live with. Well I try and never take two days off from the gym back to back. Back seems a little more sore than usual right now. Prob from front and and back squatting today.

Do you ever take 2 straight days off? Plus I'm on cycle so I will prob wake up in the morning and read some and say fuck it I am going in lol... hard part for me is resting some.

Thanks for the tips!!

Lot of people do eod training here bod.

If it's sore, take the two days off in a row. Probably ur best bet. Back.issues aren't to be messed with.

And as we all know rest is best....we all grow while.resting. I know ur head will say screw it, but you know taking two off isn't gonna kill you...lol

[almostgone]

Hate iceberg :/

Regarding Iron think you should read this study: Low serum iron levels are associated with elevated plasma levels of coagulation factor VIII and pulmonary emboli/deep venous thromboses in replicate cohorts of patients with hereditary haemorrhagic telangiectasia

Thanks for the link! I'm kind of in the middle with this one. When my hematologist ran genetic testing and discovered the Leiden Factor V, he also did TSAT, ferritin levels, and of course the CBC components, and a couple of others that I don't recall (I'll have to dig through my copies and see).
Anyway, since TSAT came back good, hemochromatosis was ruled out, EPO was in range, and the marrow aspiration ruled out out PV, and they were at a loss as to why ferritin and hemoglobin stayed elevated unless it was something called Dysmetabolic Iron Overload Syndrome, which he and his colleagues didn't think was the case.
They suggested I minimize my iron intake somewhat ( I used to live almost exclusively on steak and spinach). Also, since the clotting disorder was in play, he had me minimize Vitamin K since I have the clotting disorder, and the only anticoagulant that affected my PT/INR was Arixtra, which they didn't want me on long term.
I refused to have an ICV after the debacle with the pacemaker, which of course, frustrated them, but anyway.
I currently seem to manage my blood best by slightly cutting back on iron within reason, donate frequently since none of my conditions are on the deferral list, and minimize Vitamin K.
LOL, they actually had quite a time.with me. They were in constant communication with the cardiologist from MUSC that my regular cardiologist had consulted with.
Of course, my hematologist isn't a fan by of my replacement T, but that was a decision the wife and I made.
Defo appreciate the link as I'm always reading and trying to run across people that have had similar issues. Sorry for the long winded response, but I wanted to give you an explanation since you provided the link. Much appreciated!

[almostgone]

Thank you. Picturing you in a french maid outfit would probably scar most of us for life....

LOL, nah, Kel, not that.
I was going to post that if you didn't live in the Pine Barrens of Jersey/so far away, I would be glad to help you strip off weights in order to have a spotter/ get in a lift with you. It's just too much off a drive from the rural methlands of SC.

[almostgone]

Question guys...

I'm feeling pretty good getting good workouts in and shit just seems to be going good.

I have back issues sure you guys know from last year if you was in here then. Back always hurts always just something I live with. Well I try and never take two days off from the gym back to back. Back seems a little more sore than usual right now. Prob from front and and back squatting today.

Do you ever take 2 straight days off? Plus I'm on cycle so I will prob wake up in the morning and read some and say fuck it I am going in lol... hard part for me is resting some.

Thanks for the tips!!

Take the time off. If your body isn't up to it, you may end up in worse shape.

[Proximal]

Good evening all. 3 straight days of training. Mixing up some HIT upper body work with more abs and cardio. Today was triceps, too mundane to mention.

Nice results, thinking it's more E2 and water as compared to fat; either way, mirror is looking better.

[almostgone]

Ok, off to the shop for a quick session.

[KINGKONG]

What's up everybody checking in..got a hour for food prep and weights before work..so this one is gonna be at home..I have very little time between to get to work from work release which Iam on..so Iam warming up on the bike while baking chicken breast with no fat cheese and halepeno's and boiling sweet potatoes then it's 3 sets of 20 squats and one heavy set of 6-8 just so my legs won't waste away..I don't do drop sets on squats anymore been having issues with my knee..it's overtime the next two weeks gonna try to fit in as much lifting as possible and make as much food as possible as I refuse to eat the crap they serve us were Iam at..have a great night everyone!

[marcus300]

Yeah, the years ate worse in my life were the ones I spent in england... this recipe says it all hehehe

That's nothing add a tin of tuna into the mix now that's hardcore cals have to get in lol

[clarky.]

Morning fellas,GGR. shoulders and traps have a nice dull ache. It will be back the night ohhhhhhh looking forward to this. Report back the night fellas, it will be late on session after work, then shopping after session lol.

[almostgone]

That's nothing add a tin of tuna into the mix now that's hardcore cals have to get in lol

Oh man, I would wreck the "loo"! I tried that once with some salmon because the wife dared me. Didn't take long for the " good fats" to make an appearance.

[almostgone]

Ok, got my little cardio/squat form work, and calves done. Think I'm done with needing the bench for use as a guideline, because I'm comfortably going deeper than that now. Had to drop the spotter arms a couple of notches just in case things went wrong. I briefly tried squatting using the Smythe portion of my rack, but it just isn't natural/I'm put together wrong for that?


1 set of crunches
Bodyweight squats- 1x20
Dry bar squats- 1x20
Squats:
1 plate a side x 20
2 plates a side x 10
2 plates a side x 10. (Just a small bit of hip clicking here but nothing bad. Good HR and breathing in regards to cardio).
Seated calf raises w/ a double bounce - 13+ - 5+ - 3+ reps.
Standing calf raises- 13-8.

35 minutes including stripping the plates. The wife tried to get a video of deer in the the field when she walked down to the shop. Said she counted 11, but 6 ran off when she was coming down the driveway. LOL, I would thought my music would've had them scared, but I guess they have gotten used to it.
Will see how I feel Thurs. evening. If the hip isn't being a bother, I think I might try for some back work.

[almostgone]

Hate iceberg :/

Iceberg isn't my favorite either, but it is the cheapest. I get by with iceberg if I take 2 Tbs. of Greek yogurt dressing and add about a 1/3 of a cup of water and mix it up. That way there is just a hint of the flavor from.the dressing on most of the salad.
Finally remembered the type of butterhead lettuce I am familiar with. It is called Bibb lettuce? It defo has a superior flavor over iceberg.

[Mr.BB]

Morning

[marcus300]

My legs are in bits, walking like a duck

[Mr.BB]

Thanks for the link! I'm kind of in the middle with this one. When my hematologist ran genetic testing and discovered the Leiden Factor V, he also did TSAT, ferritin levels, and of course the CBC components, and a couple of others that I don't recall (I'll have to dig through my copies and see).
Anyway, since TSAT came back good, hemochromatosis was ruled out, EPO was in range, and the marrow aspiration ruled out out PV, and they were at a loss as to why ferritin and hemoglobin stayed elevated unless it was something called Dysmetabolic Iron Overload Syndrome, which he and his colleagues didn't think was the case.
They suggested I minimize my iron intake somewhat ( I used to live almost exclusively on steak and spinach). Also, since the clotting disorder was in play, he had me minimize Vitamin K since I have the clotting disorder, and the only anticoagulant that affected my PT/INR was Arixtra, which they didn't want me on long term.
I refused to have an ICV after the debacle with the pacemaker, which of course, frustrated them, but anyway.
I currently seem to manage my blood best by slightly cutting back on iron within reason, donate frequently since none of my conditions are on the deferral list, and minimize Vitamin K.
LOL, they actually had quite a time.with me. They were in constant communication with the cardiologist from MUSC that my regular cardiologist had consulted with.
Of course, my hematologist isn't a fan by of my replacement T, but that was a decision the wife and I made.
Defo appreciate the link as I'm always reading and trying to run across people that have had similar issues. Sorry for the long winded response, but I wanted to give you an explanation since you provided the link. Much appreciated!

If your ferritin/iron is still in good values its fine to reduce dietary iron. Have you tested it lately?

[Mr.BB]

That's nothing add a tin of tuna into the mix now that's hardcore cals have to get in lol

No like :/

[marcus300]

No like :/

Me neither, not done it for years but when I was heavier I had to get the cals in and blending was a means to the end

[Mr.BB]

Ggr answered....

What do u use instead of this then???

Instead of what? Olive oil its all I use, just not used to this hot cuisine terms