**Marcus's HIT Dungeon**

[clarky.]

Very sorry Clarky!

My father-in-law went out doing what he loved a LOT - tennis.

Again, very sorry.

Sound prox, he wasn't a close friend just a guy a met at the gym a few year back. Nice guy he's 50yo. He Loved the gym, just a shame, you always get a caracter in the gym he was it lol.

[Mr.BB]

Morning guys!

Sorry to hear C ... Although he was not a close friend, things like that happening around us always affect us.
Its a reminder that we here just for a little while, so better to enjoy the most of it, huh?

Quads and calves for me in the late afternoon. Feeling sored and beat, not very energetic, too much muscle waste in my blood from previous workouts I guess. Need to go do some light seaside walking to get this blood circulating.

Have a powerfull saturday guys!!!

[InternalFire]

good afternoon ladies and gents

forearms are fried from yesterdays workout, did real well, but here I have question for yous:

How to add more thickness-mass to wrist/above wrist area?

is it all genetics/bracialis insertion points or is there specific movements to grow the girth of the wrist area?

[hammerheart]

good afternoon ladies and gents

forearms are fried from yesterdays workout, did real well, but here I have question for yous:

How to add more thickness-mass to wrist/above wrist area?

is it all genetics/bracialis insertion points or is there specific movements to grow the girth of the wrist area?

You need to work the hands more. Minor variations like fat gripz on bar and isolated exercises can help. I used to do plate pinches (holding multiple disc between thumb and fingers) until they fell off. It was quite painful but enjoyable. I always used plates in place of dumbbels where applicable (biceps curls, shoulders flies) and I had quite grainy forearms back then.

[Mr.BB]

good afternoon ladies and gents

forearms are fried from yesterdays workout, did real well, but here I have question for yous:

How to add more thickness-mass to wrist/above wrist area?

is it all genetics/bracialis insertion points or is there specific movements to grow the girth of the wrist area?

Well, the wrist you cant change, only bones and tendons there.

You just need 10 minutes to destroy the forearms. Attach a rotating cable bar to the low cable, sit on floor, start by doing some warmups wrist curls, forearm sitting on your leg/knees. Put maximum weight for 6-8 reps (probably the stack), proper form let it stretch deep (eccentric) before contracting, lower 1-2 plates, repeat till failure, keep dropsetting till you have virtually no weight. Yes, it will hurt bad, its ok to do some partials, but try to do full movement.
Switch to undergrip and repeat the above.

Then go have some fun trying to wash your hands.

[NACH3]

Well, the wrist you cant change, only bones and tendons there.

You just need 10 minutes to destroy the forearms. Attach a rotating cable bar to the low cable, sit on floor, start by doing some warmups wrist curls, forearm sitting on your leg/knees. Put maximum weight for 6-8 reps (probably the stack), proper form let it stretch deep (eccentric) before contracting, lower 1-2 plates, repeat till failure, keep dropsetting till you have virtually no weight. Yes, it will hurt bad, its ok to do some partials, but try to do full movement.
Switch to undergrip and repeat the above.

Then go have some fun trying to wash your hands.

If you don't have a gym

Use a short pole... W/a weight tied to it and roll it all the way up but slowly roll it back down(old school Baseball tricks) and if you have a tire in the backyard - hang it and beat the Fvk out of it with a bat - that got my forearms faster and stronger during baseball season

If going to a gym what BB said will suffice

[NACH3]

Up a lil later than I'd like...

But good morning to you all! Chest and bis gettin it today!

Have a kickass day all!

[Proximal]

Good morning all!

Beautiful day here in socal, coffee is brewing.

Going to be legs for me.

Speaking of forearms - this is just something I've always seemed to notice - good forearms and good calves seem to go together, that is if someone has one, they almost always seem to have the other. Just my personal observation.

[clarky.]

Hi fellas, i did chest this morning. Good session, hit a wee bit legs as well.

Cable flys 1 working +rp got 4 more DD **new weight**

Incline db press 1 working DD

Incline chest press 1 working 1 drop

One arm db fly 2 sets a side

Done, fried the fvcker the day again. I was a few bells down on the incline the day, i went straight in after the cable flys. I fvcking fried it on them, so when pressing i was shacking like fvck lol.

Good though, think i'll rest the mora i need it, i'm growing nice fellas real nice. If all blood work is good (find out next wk) i will be starting a wee blast.
I might wait on AG

[clarky.]

Out and about just now, catch up the night.

[NACH3]

Growing is a great thing, Clarky!!!

[InternalFire]

You need to work the hands more. Minor variations like fat gripz on bar and isolated exercises can help. I used to do plate pinches (holding multiple disc between thumb and fingers) until they fell off. It was quite painful but enjoyable. I always used plates in place of dumbbels where applicable (biceps curls, shoulders flies) and I had quite grainy forearms back then.

good one man, I will put this in to my routine, I now recall folks back in a day used to do that in the gyms and I couldn't get my head around "what for..."

Well, the wrist you cant change, only bones and tendons there.

You just need 10 minutes to destroy the forearms. Attach a rotating cable bar to the low cable, sit on floor, start by doing some warmups wrist curls, forearm sitting on your leg/knees. Put maximum weight for 6-8 reps (probably the stack), proper form let it stretch deep (eccentric) before contracting, lower 1-2 plates, repeat till failure, keep dropsetting till you have virtually no weight. Yes, it will hurt bad, its ok to do some partials, but try to do full movement.
Switch to undergrip and repeat the above.

Then go have some fun trying to wash your hands.

yea Im talking about the areas from wrist toward the elbow not the wrist itself, about that portion of bones/tendons Im well aware of

I am adding this rotating bar attachment to my amazon basket as we speak, gym where Im at dont have that shit, pretty out of date, but I will get one for myself.

yea forearms dont take long to get fried, but ideally I try to go at them from several diff angles, more centered contraction, then more of bracialis involved contraction and then move to wrist orientated contractions, have to play alot with lots things but its an interesting journey
THANKS for the tips man, I know the fun not being able to hold fuckin toothbrush or towel keep runing away from the grip...this fun list can go on and on.

If you don't have a gym

Use a short pole... W/a weight tied to it and roll it all the way up but slowly roll it back down(old school Baseball tricks) and if you have a tire in the backyard - hang it and beat the Fvk out of it with a bat - that got my forearms faster and stronger during baseball season

If going to a gym what BB said will suffice

I go to the gym and I have my personal gym also, I remember playing back in a day with baseball bats, damn that used to pump forearms and add some strain on lower back and shoulders... but for most part I think its the grip hold and swing motion that forces blood in and restricts flow back plus the contraction at play that makes forearms so pumped from it... no baseball where Im at now...

Good morning all!

Beautiful day here in socal, coffee is brewing.

Going to be legs for me.

Speaking of forearms - this is just something I've always seemed to notice - good forearms and good calves seem to go together, that is if someone has one, they almost always seem to have the other. Just my personal observation.

Proxi, you may not be far from the truth, I dont know if I have big or small forearms but for my height lots people said my forearms looks too big, last time measured few months ago was ~12.5" cold, the only thing I dont like it is short at peak and narrows down quick, where as someone else's would be going gradually down towards wrists, which I would like to have... need to add more work to try develop that calves = forearms I think it correlates, cant complain about my calves

[NACH3]

Just tapped off about 16oz of blood...

Last time I followed Kels idea and put it in the fridge(had a fruit punch Gatorade bottle lol) my buddy was all hung over and I caught it just b4 he opened it - he puked right there on the spot lmaooo

[clarky.]

Growing is a great thing, Clarky!!!

Aww big guy, am so happy just now with my training and the way i am growing. I actually see it.
Nach my back is fried from top to bottom, love it.

[clarky.]

Just tapped off about 16oz of blood...

Last time I followed Kels idea and put it in the fridge(had a fruit punch Gatorade bottle lol) my buddy was all hung over and I caught it just b4 he opened it - he puked right there on the spot lmaooo

Lmfao.

[NACH3]

Aww big guy, am so happy just now with my training and the way i am growing. I actually see it.
Nach my back is fried from top to bottom, love it.

I'm very happy to hear this mate! I'm going in shortly to hit arms together or chest bis

[hammerheart]

How does marcus manage to pin biceps. I can spot a dense net of veins surrounding the belly.

Maybe I'm too small?

[clarky.]

Ok fellas, the friend i was talking about big kev. He passed away earlier, so sad we had such a laugh at times. He will be missed in the gym. Very very strong man not tall 5ft ish very stocky.
Wonder if the pressure played a part ? He was on the T bar the one with the support pad 5 plates 100kg and dropped all the way to one plate. He got about 7-8 rep with 5 plates.

Then once he finished that's when he said he his eyes were burning and he collapsed.

[clarky.]

I'm very happy to hear this mate! I'm going in shortly to hit arms together or chest bis

Rip the fvcking arse right out of it big guy as always, Have a good one nach.

[NACH3]

Ok fellas, the friend i was talking about big kev. He passed away earlier, so sad we had such a laugh at times. He will be missed in the gym. Very very strong man not tall 5ft ish very stocky.
Wonder if the pressure played a part ? He was on the T bar the one with the support pad 5 plates 100kg and dropped all the way to one plate. He got about 7-8 rep with 5 plates.

Then once he finished that's when he said he his eyes were burning and he collapsed.

Very Sorry to hear mate...

Rip the fvcking arse right out of it big guy as always, Have a good one nach.

I sure plan too!

[Mr.BB]

ok fellas, the friend i was talking about big kev. He passed away earlier, so sad we had such a laugh at times. He will be missed in the gym. Very very strong man not tall 5ft ish very stocky.
Wonder if the pressure played a part ? He was on the t bar the one with the support pad 5 plates 100kg and dropped all the way to one plate. He got about 7-8 rep with 5 plates.

Then once he finished that's when he said he his eyes were burning and he collapsed.

rip

[Mr.BB]

How does marcus manage to pin biceps. I can spot a dense net of veins surrounding the belly.

Maybe I'm too small?

Hit the outside head, just to the outside of the big vein that goes across it, dead center mid bicep.

No nerves there, dont even feel it going in, but it gives nasty pip with most oils. We use the bicep alot, better to pin in it just before training bicep, it helps with pip.

[almostgone]

Hi fellas, i did chest this morning. Good session, hit a wee bit legs as well.

Cable flys 1 working +rp got 4 more DD **new weight**

Incline db press 1 working DD

Incline chest press 1 working 1 drop

One arm db fly 2 sets a side

Done, fried the fvcker the day again. I was a few bells down on the incline the day, i went straight in after the cable flys. I fvcking fried it on them, so when pressing i was shacking like fvck lol.

Good though, think i'll rest the mora i need it, i'm growing nice fellas real nice. If all blood work is good (find out next wk) i will be starting a wee blast.
I might wait on AG

Labs coming up Wednesday right before my shot, my friend! Dr. appointment on Oct. 7, so it should be on after that. LOL, Weds. I will be 52, think I'm going to harass the nurse for 200mg instead of 100mg.

[almostgone]

Hit the outside head, just to the outside of the big vein that goes across it, dead center mid bicep.

No nerves there, dont even feel it going in, but it gives nasty pip with most oils. We use the bicep alot, better to pin in it just before training bicep, it helps with pip.

Same here, but I have luck with inner or outer heads. Just going in perpendicular to the bicep works for me. Never come.down straight/vertically into the bicep heads. Huge mistake, IMHO.

[clarky.]

Labs coming up Wednesday right before my shot, my friend! Dr. appointment on Oct. 7, so it should be on after that. LOL, Weds. I will be 52, think I'm going to harass the nurse for 200mg instead of 100mg.

Lmao mado, just for your bday or all the time hahaha. Well it's my birthday on oct 7th i'll be 35.

[almostgone]

Ok fellas, the friend i was talking about big kev. He passed away earlier, so sad we had such a laugh at times. He will be missed in the gym. Very very strong man not tall 5ft ish very stocky.
Wonder if the pressure played a part ? He was on the T bar the one with the support pad 5 plates 100kg and dropped all the way to one plate. He got about 7-8 rep with 5 plates.

Then once he finished that's when he said he his eyes were burning and he collapsed.

Very sorry, Clarky. Lost a fairly good friend several decades ago while visiting him in Atlanta, Ga. He was always a huge deadlifter and an absolute beast. Had finished a session as a guest at his gym and I grabbed a shower and headed back to Ft. Benning. He seemed fine when I skyed up and left. His GF called me late that night telling me he had passed.
Really puts things in a different perspective.

[almostgone]

Lmao mado, just for your bday or all the time hahaha. Well it's my birthday on oct 7th i'll be 35.

Either one will work! . Congrats on your upcoming b'day, buddy! Hope you have a good one. The wife's is Oct. 14, so I guess I'll have to do some shopping or something. Maybe I'll give her a few grocery coupons to piss her off.

[clarky.]

Either one will work! . Congrats on your upcoming b'day, buddy! Hope you have a good one. The wife's is Oct. 14, so I guess I'll have to do some shopping or something. Maybe I'll give her a few grocery coupons to piss her off.

Bahaha lmfao, ta mate well i'll tell you the now it will go like this. Work, gym, dinner, feet up hahaha. Sad cunt a know.

[clarky.]

Very sorry, Clarky. Lost a fairly good friend several decades ago while visiting him in Atlanta, Ga. He was always a huge deadlifter and an absolute beast. Had finished a session as a guest at his gym and I grabbed a shower and headed back to Ft. Benning. He seemed fine when I skyed up and left. His GF called me late that night telling me he had passed.
Really puts things in a different perspective.

Wow mad eh, one min everything is graet then that. I know its not as if there is a warning as such but its just like fvck. Un real mate.

[almostgone]

Bahaha lmfao, ta mate well i'll tell you the now it will go like this. Work, gym, dinner, feet up hahaha. Sad cunt a know.

Honestly, if I can manage to get in 3-4 lifts/week, keep up this work schedule, and spend a little time with the wife and beast, I'm fairly happy. However, I've got to start having one day every week or two to try to catch up on all the house maintenance shit I'm behind on and I need to cut down a few trees.
Did get the deep tissue massage rescheduled for this coming Friday and so far the replacement pressure tank for the well is holding together (I f-in HATE plumbing chores).Taking tonight off so will probably be a 7 day week this coming week. Going to rest this evening and catch up on some quality lifting early in the morning.

[clarky.]

Aye mate, we do need some time for normal life stuff. Not everything is about work and sessions.
You are a work horse though mate, you really are but ! You always find that time for the wife and beast i give you that.
Your such a great big chap, i always enjoy your emails.

[almostgone]

Aye mate, we do need some time for normal life stuff. Not everything is about work and sessions.
You are a work horse though mate, you really are but ! You always find that time for the wife and beast i give you that.
Your such a great big chap, i always enjoy your emails.

Likewise, buddy!

[clarky.]

Likewise, buddy!

Thank you

[Proximal]

AG, Clarky - early happy b-days to you both - and to AG's wife. Both the Mrs. and I are in October as well. She'll be 59, myself 58.

Clarky, so sorry about your friend - and AG, your's as well. Definitely puts things in a different perspective.

[clarky.]

AG, Clarky - early happy b-days to you both - and to AG's wife. Both the Mrs. and I are in October as well. She'll be 59, myself 58.

Clarky, so sorry about your friend - and AG, your's as well. Definitely puts things in a different perspective.

Thanks prox, and my brothers is the 8th oct lol so no chance of forgetting hahahaha.

[almostgone]

AG, Clarky - early happy b-days to you both - and to AG's wife. Both the Mrs. and I are in October as well. She'll be 59, myself 58.

Clarky, so sorry about your friend - and AG, your's as well. Definitely puts things in a different perspective.

Same to you and Mrs. Prox. I guess most of us are Libras then ( not that if means anything).

[InternalFire]

AG, clarky, tough to hear about your fellows passing away, stay tough people.

Keep grinding, and keep on living, we're here for the greatest things that is left for us to go trough and enjoy, lets do life everyone!

[almostgone]

Man, I am getting some quality rest. LOL, didn't realize how much the stress had piled up on me. Arms defo coming up today and I feel mentally refreshed. I feel some damn good training sessions coming up.
I love it when I feel like this!

[clarky.]

Man, I am getting some quality rest. LOL, didn't realize how much the stress had piled up on me. Arms defo coming up today and I feel mentally refreshed. I feel some damn good training sessions coming up.
I love it when I feel like this!

Yeeesss, rip the arse right out the cunt big guy.

[clarky.]

Morning fellas,GGR. Having a good rest the day am in bits, aww man can hardly walk ma calfs are killing me.

chest is sore but it will get worse, doms 100% as always with chest. My back is still fried from top to bottom.
Going to the pictures the day (movies to ya'll over the pond)