**Marcus's HIT Dungeon**

[clarky.]

how did the visit go, cuz?

x2...

[clarky.]

Morning fellas, GGR. Shoulders and traps have a wee ache this morning. I'm going to do arms the night a think i'll report back the night fellas.

[almostgone]

Smash it big fella.

I defo flattened something.

[almostgone]

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work- 9+,drop,4+
Incline press- 2 w/u, Work1-4,drop,3+,drop,3+. Rest 1minute. Work2-7 reps.
Flat flyes- 2 w/u, Work-4,drop,1+,drop,3. New weight.
Flat press- 1 w/u, Work-4,drop,2+,drop,1+.

Wrist curls w/ dry Oly bar palms up and palms down to failure- 2 sets back to back and superset these with seated hammer curls to failure.


40 min. not including RC exercises and stretches

[clarky.]

I defo flattened something.

bahahaha ya mad fvcker

[clarky.]

Scrap ma session the night fellas, going shopping (food).

[DCI]

Lunch here no training tonight will try and learn some stuff. Finding that really hard part of college as I just need to decompress when I get home from work its tough to try and take anything else in.

[clarky.]

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work- 9+,drop,4+
Incline press- 2 w/u, Work1-4,drop,3+,drop,3+. Rest 1minute. Work2-7 reps.
Flat flyes- 2 w/u, Work-4,drop,1+,drop,3. New weight.
Flat press- 1 w/u, Work-4,drop,2+,drop,1+.

Wrist curls w/ dry Oly bar palms up and palms down to failure- 2 sets back to back and superset these with seated hammer curls to failure.


40 min. not including RC exercises and stretches

Nice, simple heavy and effective.

[clarky.]

Lunch here no training tonight will try and learn some stuff. Finding that really hard part of college as I just need to decompress when I get home from work its tough to try and take anything else in.

What you doing at college D ?

[DCI]

What you doing at college D ?

Business diploma tough but gotta be done

[clarky.]

Business diploma tough but gotta be done

Ohh sound good, but also sound hard hahaha. Wish you the very best Mate hope all goes well.

[almostgone]

Lunch here no training tonight will try and learn some stuff. Finding that really hard part of college as I just need to decompress when I get home from work its tough to try and take anything else in.

Hang in there, DCI. It will pay off in the long run.

[almostgone]

Shot day for me, then a quick run through the grocery, and I may go get my replacement lenses put in. Still can't believe I gouged my tempered glass lenses with welding slag, but on the other hand I am.somewhat clumsy.

[DCI]

Ohh sound good, but also sound hard hahaha. Wish you the very best Mate hope all goes well.

Hang in there, DCI. It will pay off in the long run.

Thanks lads its just getting back into learning stuff I find hard ha. But ill manage it.

[kelkel]

I'm looking a bit more bulky, and my pump yesterday shocked me in how much my t-shirt was stretched out - I mean, I felt kinda "big". This is a new experience for me. You guys ever waver between sacrificing size for definition?

If you're referring to bulking as opposed to cutting, I'm not a fan of bulking. Never have been. I'd rather just slowly put on quality muscle. I never saw the point in putting on weight (usually fat) just for the sake of the scale then having to lose it.

[Mr.BB]

I'm looking a bit more bulky, and my pump yesterday shocked me in how much my t-shirt was stretched out - I mean, I felt kinda "big". This is a new experience for me. You guys ever waver between sacrificing size for definition?

I'm not looking after the "shredded" look most guys seem to want. Although I lower my bf a little during spring and summer, I never do crazy diet where one loses both muscle and fat.

IMO you only need to really cut if to compete, which is not something im seeking.

Honestly dont like how most ppl look with low bf (sub 9%)

[kelkel]

IMO you only need to really cut if to compete

Exactly. Just a lean, healthy look is perfect.

[Mr.BB]

Exactly. Just a lean, healthy look is perfect.

Of course, if you are genetic freak like kel nothing of what I said applies...

[kelkel]

Of course, if you are genetic freak like kel nothing of what I said applies...

Trust me if I had to try hard for it I'd probably give up.

[NACH3]

I'm not looking after the "shredded" look most guys seem to want. Although I lower my bf a little during spring and summer, I never do crazy diet where one loses both muscle and fat.

IMO you only need to really cut if to compete, which is not something im seeking.

Honestly dont like how most ppl look with low bf (sub 9%)

A true 10% is damn lean and I agree with ya on that or 12% isn't bad but maintaining 10% is much easier than 8% or anything under for that matter....

[NACH3]

Rear delts are very sore(a good sore to do along with the bad haha) - I have to say that my rear delts seemed to fire a little better on the R side!

Great day turned into a shit storm...I may still be able to fit my session in we'll see. I haven't had the chance to eat much(didn't cook enough). We'll will see!

Nice sessions fellas

Report back later

[Mr.BB]

Rear delts are very sore(a good sore to do along with the bad haha) - I have to say that my rear delts seemed to fire a little better on the R side!

Great day turned into a shit storm...I may still be able to fit my session in we'll see. I haven't had the chance to eat much(didn't cook enough). We'll will see!

Nice sessions fellas

Report back later

Relax, the weights will still be there tomorow

[NACH3]

Relax, the weights will still be there tomorow

I'm gonna B - they'll always be there - that's one constant

[kelkel]

Legs today went well, sorta:

Extensions: 2 moderately heavy 15-20 reps
Squats: Got up to my possible working weight and on about the 8th rep felt a wee niggle in my right lower back so I just sunk down another inch and set on on the safeties. Twas an odd feeling, not a sharp pain but my mind said set it down. Had to unload it, put the bar back in place and load it again. Sucked. Anyway, I got under it again determined and pumped out 12 with no pain. Weird. Think it's time to visit my chiro friend, which I'll see if I can tomorrow.
Vertical press: 2 sets 12-15 reps with feet a little closer together than normal. Felt good, non-lock.
Seated curls: 2 sets heavy, 12-15 reps.
Calve crap as usual.
No drops or rp's today.

Turned out better than I thought after the wee niggle. Haven't had to set one down like that in a long time.

[Cuz]

x2...

Bros the visit went well . Real quick. Just a shot. Looked like they shorted me some tho. Didnt look like 200 but idk i sure feel better. I done a quick working and fail set on conplete upper body. Crazy pump i mean awesome. Things are lookin better guys. I think i can do 1x a week shots also.
Hows everyone

[Proximal]

If you're referring to bulking as opposed to cutting, I'm not a fan of bulking. Never have been. I'd rather just slowly put on quality muscle. I never saw the point in putting on weight (usually fat) just for the sake of the scale then having to lose it.

Thanks for the input Kel, BB and all. I'm definitely not trying to bulk, but I might be liking myself more at 15% instead of 12%. I think since I've lowered my prolactin from 400+ & started T, my fat is distributing itself differently/"better".

Biceps
Machine curls; 2 wu, 2ws with dd on last.
Scott curls: 2ws of 15 with 2 second hold & 10 second eccentrics
One arm preachers: 1ws - positive, positive assist & negatives to fail.
Reverse curls: 1 ws w/ single drop

Rear Delts & Back
Rear pec deck: 2 wu & 2 ws
Incline bench reverse flyes: 2 ws
High face pulls: 1ws w/dd
Machine rows: 2wu, 2ws w/ single drop on last
Single arm cable rows: 2ws w/ single drop on last

[kelkel]

Bros the visit went well . Real quick. Just a shot. Looked like they shorted me some tho. Didnt look like 200 but idk i sure feel better. I done a quick working and fail set on conplete upper body. Crazy pump i mean awesome. Things are lookin better guys. I think i can do 1x a week shots also. Hows everyone

Good. That's about the minimum spread you want. Just make sure you pull BW the morning your shot is due, but before the injection. I'd particularly like to see where you land on your current 2 week protocol.

[clarky.]

Kel, prox nice sessions.

[clarky.]

Morning fellas, GGR. Don't feel to great the day, anyway arms the night looking forward to it.

[almostgone]

Covered up at work, but legs coming up tonight (Thurs. night). Still sore.from the squatting last Saturday, so I will defo keep that in my lifts.

[Proximal]

Good morning everyone. Doing work stuff tonight, so will get in some extra recovering. Been taking extra strength NyQuil for a cold and have been sleeping like the dead.

[NACH3]

Mornin all!

Going in for a back/traps today! Getting on my old routine again if I can sustain it w/working etc... I think I can - army AMs and early PMs lol - lets fucking grow!

[almostgone]

Slight cheat meal before I crash out since this is going to be a 7 day work week. Went with chicken chow mein, no salt, no MSG, and I drained all of the sauce/juice off of it, so hopefully not too calorically offensive.
Legs before work is the plan..I tell you what, I really think adding in the day that I only work on squats and hit calves just might payoff over the long haul. If I don't do.anything stupid/tear a muscle, I believe there may a tad of improvement in a few months?

[DCI]

Shoulders tonight warm ups a plenty. Heavyish weight today.

Shoulder presses with dbs 3 warm ups and two heavy sets with a drop. Felt good haven't done shoulders in a long time due to the rear muscle pain in my shoulder.

Then onto front and side raises super setted.

Bb shrugs and to finish rope pulls. Shoulders where pumping haha felt great.

Legs tomorrow

[Bodacious]

Damn guys its been awhile to say the least. I hope everyone is doing good!!

Life has me by the balls!!

[kelkel]

Damn guys its been awhile to say the least. I hope everyone is doing good!!

Life has me by the balls!!

Life apparently has very small hands.......

[Cuz]

Good. That's about the minimum spread you want. Just make sure you pull BW the morning your shot is due, but before the injection. I'd particularly like to see where you land on your current 2 week protocol.

You think i should run it 2 weeks for a couple months and pull bw?

[kelkel]

You think i should run it 2 weeks for a couple months and pull bw?

You should follow the doc's instructions until the first BW, which SHOULD be in about 6 weeks or so. Remember, pull the blood work the morning you're due to pin but before said pin.

Matter of fact, when does the doc want to pull BW?

[almostgone]

Got called in early. Not too thrilled about it. Will hit.legs when I get off of work. Not what I had planned, but at least I'll get them.done.

[GirlyGymRat]

I only did 30 min of stair master but I'll take it. That miserable crud is after me again since a lot of my coworkers are in round 2. Apparently some virus. Sinus, cough....

Anyway I am reevaluating my approach to fitness. Lately not wanting to even go to gym. Thinking I need to make some adjustments bc I love working out. Been extremely fatigued the last few months. Going to adjust diet and likely cut down to 3 day schedule. Idk. I need to change something bc I do better all around she. I am working out regularly.