**Marcus's HIT Dungeon**

[kelkel]

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.

So why not hit the weights 3 days per week and on off days do your cardio in whatever fashion you choose? Variety.

[GirlyGymRat]

So why not hit the weights 3 days per week and on off days do your cardio in whatever fashion you choose? Variety.

That's an option. Need hgh too

[kelkel]

Need hgh too

Don't we all!

[kelkel]

Dungeon time. Back and shoulders. No clue what I'm doing for them, I'll figure that out once I'm there!

[GirlyGymRat]

Dungeon time. Back and shoulders. No clue what I'm doing for them, I'll figure that out once I'm there!

Do u need a spotter.

[Mr.BB]

Just got home from a few days off in hotel & spa. Feeling relaxed and somewhat sleepy lol.

Only resuming training tomorrow

Santa came early around here:

[kelkel]

Do u need a spotter.

Do I really need to answer that?

[kelkel]

Just got home from a few days off in hotel & spa. Feeling relaxed and somewhat sleepy lol.

Only resuming training tomorrow

Santa came early around here:

Well Merry Christmas then!

[Cuz]

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?

6 months. Quite a while

[GirlyGymRat]

Do I really need to answer that?

I know you don't. But I thought could be fun...:

[hammerheart]

6 months. Quite a while

I wouldn't even start TRT with these premises.

[Mr.BB]

6 months. Quite a while

I wouldn't even start TRT with these premises.

It seems Cuz has 5 months to blast, better make 4 and a half just to be sure

[hammerheart]

It seems Cuz has 5 months to blast, better make 4 and a half just to be sure

That's what I meant...

Just got home from a few days off in hotel & spa. Feeling relaxed and somewhat sleepy lol.

Only resuming training tomorrow

Santa came early around here:

I'm saving up for xmas/new years promos, I want to stock for a year.

I think I might ask santa for something unusual though.

[Proximal]

Sitting by the fireplace with a nice glass of red wine. Planning & getting psyched for tomorrow's tricep workout. Pre-workout meal #1 coming up shortly.

[DCI]

Arms and rolling the fck outta the knots in my back.

Hit arms with high reps controlled with med weight

[kelkel]

Back and shoulders this afternoon boys and girl.

D handle pulldowns: 2 moderately heavy, 12 ish reps
Bent over's: Same as above, just 8 ish reps
One arm rows on smith: 8-10 reps, fast pace
Dumbell rows done simultaneously with pause: 8-10 reps, 2 sets
Shrugs: 2 heavy with DD on last

Smith front press: 2 heavy, 8 ish reps, dd on last
Laterals: 2 sets, 10-12, drop on last
Dumbell Front raises done simultaneously: 2 sets, 8 ish reps

[NACH3]

Back and shoulders this afternoon boys and girl.

D handle pulldowns: 2 moderately heavy, 12 ish reps
Bent over's: Same as above, just 8 ish reps
One arm rows on smith: 8-10 reps, fast pace
Dumbell rows done simultaneously with pause: 8-10 reps, 2 sets
Shrugs: 2 heavy with DD on last

Smith front press: 2 heavy, 8 ish reps, dd on last
Laterals: 2 sets, 10-12, drop on last
Dumbell Front raises done simultaneously: 2 sets, 8 ish reps

Very nice Kel! You really don't like unilateral ex's do you(takes too long huh) lol - I used to be the same way till I hurt my shoulder

What makes you prefer the Wide D-ring handle pull downs? Will it recruit more rear delts when doing them(I know it's strictly a lat movement mostly) but am wondering what ex's I can use to get my R rear delts to Really pop w/my upper back!

[kelkel]

Yep, hate single arm movements. Twice the time if my math is correct. With an injury, you do what you gotta do....
Wide D handle is preferred as I only have two options, straight bar or D ring. D just feels better contraction wise. I don't even consider rear delts on this move.

Best advice I can give you on rear delts would probably be to lighten the weight. Guys get carried away often times with their weight on this movement which makes it real easy to swing through the exercise instead of feeling it exactly where you should. It's a small muscle so it's crucial to feel it throughout the entire movement, not just part of it.

Second would be to do them FIRST occasionally and see how it feels to you. Rear delts tend to be treated like calves by many guys. They do them to get them over with then wonder why they lag behind. Give it a try.

[almostgone]

6 months. Quite a while

Ugh. Mine is usually 3 months unless no changes are made, then it is every 6 months, which does allow for a little blasting, after you get your protocol situated. Personally, I would stick with just your weekly injections until you get some sort of baseline, but that's just the way I think.

[almostgone]

Craptacular night at work. Eating some chicken, rice, and steamed leeks, and ten going to bed. Gotta get legs in tonight.

Edit: There is talk again about the possibility of me going to Madrid and possibly Nagoya at some point this coming year. It would be work related, but hopefully a few chances to see a few sights or ummm, send myself some mail.
Been quite a while since I've been out of the country.

[kelkel]

6 months. Quite a while

Ridiculous. Pull some BW yourself if you're in a state that allows it.

[Proximal]

Triceps
Close grip bench: 2 wu, 3ws heavy - new PB for reps @ my max weight for all 3 sets.
Machine dips: 1 wu, 2 ws w/dd on last
Pressdowns: 1wu, 2ws w/dd on last

Lateral delts
Machine laterals: 3 wu, 2 ws w/dd on last
Upright rows: 1 wu, 2 ws w/dd on last

10 minutes abs

Jay Cutlered my post workout meal @ In&Out, but stuck with lettuce wrap and no cheese

[NACH3]

Triceps
Close grip bench: 2 wu, 3ws heavy - new PB for reps @ my max weight for all 3 sets.
Machine dips: 1 wu, 2 ws w/dd on last
Pressdowns: 1wu, 2ws w/dd on last

Lateral delts
Machine laterals: 3 wu, 2 ws w/dd on last
Upright rows: 1 wu, 2 ws w/dd on last

10 minutes abs

Jay Cutlered my post workout meal @ In&Out, but stuck with lettuce wrap and no cheese

Awesome work Prox!!

[Proximal]

Awesome work Prox!!

Yeah, those In&Out burgers were tough to get down, I'll tell ya

Seriously, thanx Nach! Those close grip benches are the only power/complex pressing movements I can still do - feels great to still use the Olympic bar.

[almostgone]

Scarfing down a little.tuna and pasta that I didn't finish earlier because I was too sleepy. Will mix up a shake.in a but.then off.to the shop. 33°F here so it should be a decent lift. May hit a bit of TNE/TrNE, but then have to lay off. Labs in ~3.5 weeks.
Working again tonight, but may not go in until midnight and try to bail out around 5:30-ish?

[almostgone]

1set of crunches
Leg ext. -2 w/u, Work-23,drop,11,drop,14+ w/ a 10 count hold on partial.
Hacks-1 w/u, Work1-4,drop,5. (New weight). Rest 1minute and drop a bit.of.weight. Work2-9 good reps.
Reverse hacks - Work-12 punishing reps. The new weight on hacks zapped me.
Leg press-1 w/u, Work1 (feet wide) - 12 -3. Drop weight. Work 2 (feet narrow)- 11
Leg curls- Work- 14+,drop,8+,drop,7+ w/ 10 count hold on all partials.

51 minutes not including the crunches.

[almostgone]

Think after I do arms the time, I'll hit a pullback. It's about that time. Still will keep the higher reps squats going one day/week or every 10 days.

[clarky.]

Hi fellas, got arms done on friday. **pullback**

Standing db curls 1 working DD

Incling db curls 1 working 1 drop

Db preacher 1 working 1 drop off back of bench

Db hammer curls 3 sets 12ish a set

Db lying tri ex 1 working DD

Db kick backs 3 sets 10+ ish a set

Tri pd 1 working DD

Done, good session fellas burned like fvck.

[clarky.]

Not been on for a few days fellas, life stuff lol hope everyone is doing good. I'll go and have a wee look a boot and see what up.

[almostgone]

Hi fellas, got arms done on friday. **pullback**

Standing db curls 1 working DD

Incling db curls 1 working 1 drop

Db preacher 1 working 1 drop off back of bench

Db hammer curls 3 sets 12ish a set

Db lying tri ex 1 working DD

Db kick backs 3 sets 10+ ish a set

Tri pd 1 working DD

Done, good session fellas burned like fvck.

Good stuff there, Clarky!

[kelkel]

I'll go and have a wee

Just did the same.

[BG]

Tri's/Delts/Cardio/Abs

Tri's
Standard ropes
Small straight bar push downs (close grip)
Seated cable rope over heads
Skull crushers w/bench dip super sets
Cable kick backs

Delts
Kettle laterals front/side combo's
Bent over seated fly's
Db twist press light 20 reps
Bent over standing fly's
Various Db/Kettle shrugs

Cardio-Elliptical 2 miles 13 mins, stair step 6 min 1 minute level increase starting at ten and I did this twice.

[kelkel]

Skull crushers w/bench dip super sets.

That's gotta hurt! I'll occasionally finish tri's with simultaneous dumbell kickbacks supersetted with machine dips.

ps: machine dips for me are using the tricep pushdown bar behind my back on the smith machine. Works great actually. Gotta improvise in my world.

[almostgone]

That's gotta hurt! I'll occasionally finish tri's with simultaneous dumbell kickbacks supersetted with machine dips.

ps: machine dips for me are using the tricep pushdown bar behind my back on the smith machine. Works great actually. Gotta improvise in my world.

Much appreciated!



....you probably knew I was going to ask, didn't you?

[almostgone]

Dang, I want to work arms tonight but think it would be a wasted effort. Feeling pretty run down. Will hit arms tomorrow and then start a pullback and will try to work towards a 2 on, 1 off routine.

[clarky.]

Morning fellas, hope everyone had a good wk end.

[almostgone]

I've got to close in my left elbow and then I potentially see a more black and grey @ ribcage/oblique area.
I've always liked Doré's classical prints. My back piece is roughly based off elements of my current avatar and is from neckline to asscrack and takes up my entire back, and the fat that goes along with it. It's a print he did for Dante's Inferno. Most of the stuff you saw on my arm is from random Doré' works. I just need to close in the elbow which should be a breeze to tie together(and grow more delts, outer bicep, triceps, forearm, etc.).
The wife asked me to get something more "positive" for my right side, preferably something from a Bible.
Soooooo, I found this old Doré illustration that I plan to possibly incorporate into the rib piece. It will take a bit of room and will only be able to use bits of it to maintain detail, probably no more than the lower right hand corner?.
When I showed to her, she just shook her head and "Damn, I wasn't expecting that to be an illustration in a Bible".

“The vision of the valley of dry bones� by Gustave Doré from “The Holy Bible with Illustrations�


Edit: Sorry, everyone, I got completely off.topic. I'm tired.and was.thinking out loud via the Internet).
Bedtime for me. Plan to lift.again tonight.

I think it has been confirmed! The wife is trying to give me alternatives to the choice I made for my future ribcage/oblique area. She gave me an early Christmas present. It's a book with
copies of the illustrations Doré did for Paradise Lost. It will backfire on her though, I believe. This just gives me more cool stuff to use for inspiration for other splashes of ink.

[BG]

That's gotta hurt! I'll occasionally finish tri's with simultaneous dumbell kickbacks supersetted with machine dips.

ps: machine dips for me are using the tricep pushdown bar behind my back on the smith machine. Works great actually. Gotta improvise in my world.

Great idea with the smith, going to start doing those again, far better then the bench.

[Bio-Active]

Happy Monday hitters

[Mr.BB]

Happy monday to you too Bio

Planning to hit chest/bicep later, but my left hand sored from saturdays shoulder press.

Ocasionnaly I get the palm of hand bruised from presses, you know where the bar sits grrr

Probably going to do back instead