**Marcus's HIT Dungeon**

[Sfla80]

Had my days mixed up earlier. I did shoulders today.

Face pulls 2 feeler 2 working RP DD DD
SS
Bent over DB flys 1 feeler 2 working RP RP DD

Upright BB rows 2 feeler 3 working RP RP DD
SS
Machine press 1 feeler 3 working DD

Triset
Shrugs BB 1 feeler 3 RP RP RP DD
Side lateral raises DB 2 working
Front raises DB 2 working

Lmao nice session though

[Sfla80]

Not sure how I'm gonna take 6 months at least of liv8ng at the in laws.

Had to get out of the house today. And thank God wife asked me...."are you going to the gym again?"

I was like sure lol...just to get out.

25 mins treadmill

Then 15 mins abs. Yeah numbere only 15

[numbere]

Not sure how I'm gonna take 6 months at least of liv8ng at the in laws.

Had to get out of the house today. And thank God wife asked me...."are you going to the gym again?"

I was like sure lol...just to get out.

25 mins treadmill

Then 15 mins abs. Yeah numbere only 15

Omg 6 months with the in laws.

You should invest in a nice set of noise canceling headphone, or a qp of medical grade cannabis.

15 minutes of abs is better than zero, which is what most people do for abs.

Like any lifting training abs is about form, breathing and intensity.

If you can squeeze a decent chest work out in 15 minutes then you can get a good ab session in that amount of time.

[Sfla80]

Omg 6 months with the in laws.

You should invest in a nice set of noise canceling headphone, or a qp of medical grade cannabis.

15 minutes of abs is better than zero, which is what most people do for abs.

Like any lifting training abs is about form, breathing and intensity.

If you can squeeze a decent chest work out in 15 minutes then you can get a good ab session in that amount of time.

Yeah qp would do the trick lol.....but that old school for me. Not anymore.

And that's one thing I do have with my ab routine. Mixing abs and core. Have a wide variety of movements that I love. Just don't know names.

Mixed things up from p90x ab blaster, to core videos on YouTube.

They are weak now. But will get them back into it soon

[kelkel]

15 minutes of abs is better than zero, which is what most people do for abs.

[numbere]

Yeah qp would do the trick lol.....but that old school for me. Not anymore.

And that's one thing I do have with my ab routine. Mixing abs and core. Have a wide variety of movements that I love. Just don't know names.

Mixed things up from p90x ab blaster, to core videos on YouTube.

They are weak now. But will get them back into it soon

If you have time check out some Rob Riches's ab routines on YouTube. He's a great training, competes and writes for Muscle and Fitness.

Kel no love for core? Didn't take you for a glamor muscles type guy.

[Sfla80]

If you have time check out some Rob Riches's ab routines on YouTube. He's a great training, competes and writes for Muscle and Fitness.

Kel no love for core? Didn't take you for a glamor muscles type guy.

I'll check them out. Always looking for new ideas. Thank you sir

[Proximal]

Not sure how I'm gonna take 6 months at least of liv8ng at the in laws.

Had to get out of the house today. And thank God wife asked me...."are you going to the gym again?"

I was like sure lol...just to get out.

25 mins treadmill

Then 15 mins abs. Yeah numbere only 15

6 months??? OMG - good luck buddy!

[numbere]

This is for you Kel.

[Proximal]

Hey Prox how long do you figure you lived with low t?

No idea. It could've been my whole life. Physically I developed very slowly (secondary characteristics) and I was always a poor responder to resistance training.

What made you decide to get on the TRT train?

8-9 years ago the hips started to go, used a cane for many years, no energy, couldn't work out and the weight shot up. Waited until I couldn't stand the pain any more, had one hip done 7 years ago and had the second hip replaced 4 years ago. All of the sudden no pain, more energy and the desire to workout returned.

Then discovered a pituitary adenoma, with prolactin in the 400's. A couple of years of cabergholine dropped the numbers and shrank the tumor, but test never returned and was low enough for a TRT clinic to get me started.

...

I had an awesome week of workouts, one of the best weeks in a while.

Have been doing a crappy job of detailing my sessions here, going to make a conscious effort to do a better job logging workouts.

Have an hour or so of abs and obliques this afternoon.

Nice work on the abs Numbere. Do you do any rotation work with cables to hit your obliques. I love this movement in the 1/2 kneeling position where I rotate pulling a cable from the high position to the low and crunching the abs as well.

[Proximal]

Biceps and Calves: wife looking at me to get dinner going will just be brief.

For bi's have been doing rest-pause, then dropping, adding a rest-pause to the drop set and sometimes grinding out another drop or just partials.

Also did Scott curls again today - higher reps, finish with partials, then drop, finish with partials.

Single arm preacher - positives to fail, assisted positives to fail, assisted negatives to fail - sick burn.

[numbere]

Nice work on the abs Numbere. Do you do any rotation work with cables to hit your obliques. I love this movement in the 1/2 kneeling position where I rotate pulling a cable from the high position to the low and crunching the abs as well.

That's quite a success story, congrats.

Yes a do a lot of rotational cable work.

I think your referring to wood choppers. They're a great exercise if done with strick form. I see a lot of people at my gym try and copy my about routine and they engage shoulders and back when doing cable work.

Using wood choppers you can work upper/lower and inner/outer by moving the cable. Start with a high cable outside hand always on top, left side right side, then the trick is to not move drop the cable then right side left side.

Also, it takes more energy to curl the lower abs into the body than any other ab movement. So begin with lower abs then upper or super set lower and upper before doing obliques.

Edit: The big plus about working inner abs if that the fibers run opposite and diagonal to the outer abs. So when they develop your waist will actually shrink and give you outer abs more separation. Just stay away from weighted side bends.

[kelkel]

Kel no love for core? Didn't take you for a glamor muscles type guy.

I just did enough of it decades ago when I competed, that's all. The development remains it's just all about keeping the fat off I guess.

[Marsoc]

I just did enough of it decades ago when I competed, that's all. The development remains it's just all about keeping the fat off I guess.

Right I built the abs up somewhat years ago to where they are still visible now..just depends on the body fat.

[hammerheart]

Just stay away from weighted side bends.

I used to do a lot of those, but always had the impression they are no good for the spine.

[numbere]

I used to do a lot of those, but always had the impression they are no good for the spine.

I'm not sure how they effect the spine. Would think that with proper form you wouldn't damage any disks or nerves. I was speaking form a physique perspective. Weighted side bends will give your mid section a blocky or thicker appearance. If you already have a thick/blocky mid section than side bends can be done at higher reps (15-30). For those trying to achieve a V taper with a thin as possible mid section then weighted side bends should be avoided.

If you are a blocky mid section person then side bends are best done with a plate so that you can get as close to the body/center of mass as possible. Using a plate lessons the risk of injury. Also, there's no need to go over 45lb. On the positive the plate should be brought behind the hamstring and just above the back of the knee of the supporting hand side so that the body is forced to twist slightly. On the positive contraction the oblique of the opposite side should supply all the force to rotate the body up in a twisting motion ending with the plate hand in front of the hip pocket area.

Imo broom handle twists are a much better oblique exercise and are great at teaching you how to properly breath for 100% muscle contraction.

[almostgone]

Pffft. Got called in early, fvckers. Probably no lift today, we'll see. Get off of work later this morning, go get my shot (its my b'day so I'm requesting a double dose. ). Labs before shot. Go home sleep about 3-4 hours, get back up, go to dentist to have permanent crown put on, back home for a bit more sleep before work.
Going to be a fvcked up day, but will try to squeak in a shoulder session if I can. Keep it going and I'll post up something soon.

[Mr.BB]

Morning folks!

[numbere]

Happy birthday AG and clarky!!

Both of you are old enough to know better, yet young enough to still make it happen!

[GirlyGymRat]

Happy birthday fellas!

[Sfla80]

Pffft. Got called in early, fvckers. Probably no lift today, we'll see. Get off of work later this morning, go get my shot (its my b'day so I'm requesting a double dose. ). Labs before shot. Go home sleep about 3-4 hours, get back up, go to dentist to have permanent crown put on, back home for a bit more sleep before work.
Going to be a fvcked up day, but will try to squeak in a shoulder session if I can. Keep it going and I'll post up something soon.

Happy bday ag!!! Hope u get that double shot lol.

[Proximal]

Happy birthday gents! Wow, dental work - you know how to really bust loose AG!

Happy Wednesday all!

[Cuz]

Feelin fckin great this a.m. just blistered delts and bi's. Very short very intense. Amazing the diff in a.m. and evening wo's. I felt like i had some test in me...i have to imagine what i would feel if i did.

Kick ass day the weather is perfect!

[NACH3]

Looks good nach....

What's Seated cables??

Instead of standing and bringing cables low to high I pulled up a bench and supported myself w/abs only and did them that way

[NACH3]

Happy B-day AG/& Clarkey!

[NACH3]

Mornin fellas and GGR

My chest is so sore from all that fly work it really is a beatiful thing...

Have a badass day all!

[Proximal]

With my shoulder issues what's your guys take on implementing some BB presses every now and then??

I'd favor doing them none to little, simply because you're speeding up the degeneration process Nach.

However, impressed that you can still even do them with a BB or as other's suggested, DBs.

[Bodacious]

Good morning ladies!!!

Legs are crushed... Going to take today off and play 9 holes of golf and stretch,rest and do some house shit...

Happy Birthday AG/Clarky!!??!!

Sfla 15 min of ab work...HELL YEAAA...lol

Hope everyone has a good HUMP day.

[Bodacious]

lmao

[almostgone]

Happy birthday AG and clarky!!

Both of you are old enough to know better, yet young enough to still make it happen!

Happy birthday fellas!

Happy bday ag!!! Hope u get that double shot lol.

Happy birthday gents! Wow, dental work - you know how to really bust loose AG!

Happy Wednesday all!

Happy B-day AG/& Clarkey!

Thanks, all. At the office for labs now. Doubt I'll get the double dosage of T, but I'm going to ask.

[almostgone]

Woo hoo. Wife got my dental appointment rescheduled to Monday. Time to eat and sleep and should get in a lift tonight. I badly need to lift just to let off some steam.

[NACH3]

Woo hoo. Wife got my dental appointment rescheduled to Monday. Time to eat and sleep and should get in a lift tonight. I badly need to lift just to let off some steam.

Enjoy it Big Guy!

[kelkel]

Happy birthday AG and clarky!!

Both of you are old enough to know better, yet young enough to still make it happen!

That's a coin toss.....

[kelkel]

At the office for labs now. Doubt I'll get the double dosage of T, but I'm going to ask.

I can't believe they still make you come to the office for shots, etc....

[Mr.BB]

I can't believe they still make you come to the office for shots, etc....

How much do they charge for the injection?

(understand now )

[Sfla80]

Shoulder this morning. Decent session

Started with Seated military press. Awkward set up. Set very low to ground and can't adjust. Bar was further back also then used to. No way of pushing more weight without a spot. And I had bar on lowest ravk. So used this as a simple warm up. 4 sets 85- 145.

Reverse hammer strength machine 2w rpx2

Bent over Seated db laterals SS into standing palms in db front raises. 2w half reps and rp on both.

Standing db laterals SS into ez bar up right rows same as above

Smith shrugs front and back SS

And I swear this gym had no AC. I am drenched within 5 mins of my routine. But funny thing is I look around. And not a single person is sweating.

Good session over all though.

[NACH3]

Had some things come up today that I attended to -

I was debating taking today off of not... I'm going to... My chest is very sore and my bis are rocked still, so Back at it tomorrow!

Hope you all had a great days

[Cuz]

How do you guys feel about delt presses with the smith? Any good? I personally liked them

[numbere]

How do you guys feel about delt presses with the smith? Any good? I personally liked them

Call it old school but I prefer doing these behind the head. I know the risk of injury is higher just get a much better delt contraction.

The cool thing about doing these in front on a Smith is that you can begin the set seated then stand up and cheat on the last few. Well you can if you're 5'7" lol.

[Sfla80]

How do you guys feel about delt presses with the smith? Any good? I personally liked them

I love doing on smith. I usually switch it up every week