**Marcus's HIT Dungeon**

[Proximal]

Morning everyone. Caffinating to the gills here, going to HIT bi's & back. Just letting the joints warm up - it's a bitter 55 degrees out here.

Christmas shopping? Just the parking lot craziness is enough to dissuade me. Plus after 30 years of marriage we don't do the gift-thing anymore, just impulse buy on Amazon Prime and have it delivered to our door in two days.

Cuz I ain't gay. Hope it doesn't come off creepy, me saying good stuff about your pics all the time. Great rear delts are an absolute gift from God imo. Agreed, you can work & improve upon them, but you either have a thick/full rear head or you don't. F bro, you got rear delts!

Kel, if I was in your area, I'd like to stack my intensity (not strength) against yours. Nach, shot you a pm about if you are near by, would love to stack my intensity against yours and Numberes as well.

Guys I hope this doesn't come off weird, but I'm really thinking about checking out the 2017 Mr. Olympia this year - anyone interested?

[kelkel]

You could ask GGR to do it, bet she would be glad to help.

Maybe you are shy?

I'd probably have to beg.

[kelkel]

Try making a friend or two.

I've tried. It usually fails miserably. BTW, did the wife sign in to your account and post this as you're normally not that funny?

[InternalFire]

Kel, if I was in your area, I'd like to stack my intensity (not strength) against yours. Nach, shot you a pm about if you are near by, would love to stack my intensity against yours and Numberes as well.

Guys I hope this doesn't come off weird, but I'm really thinking about checking out the 2017 Mr. Olympia this year - anyone interested?

On a serious note I was thinking going next year providing all plans out as good as it has been so far. Meet up I bet it would be damn fun

[kelkel]

Guys I hope this doesn't come off weird, but I'm really thinking about checking out the 2017 Mr. Olympia this year - anyone interested?

Buddy of mine has gone the last 4 years or so from Thursday to Sunday. Says it's the best thing ever. So much to do and see there.

[NACH3]

Morning everyone. Caffinating to the gills here, going to HIT bi's & back. Just letting the joints warm up - it's a bitter 55 degrees out here.

Christmas shopping? Just the parking lot craziness is enough to dissuade me. Plus after 30 years of marriage we don't do the gift-thing anymore, just impulse buy on Amazon Prime and have it delivered to our door in two days.

Cuz I ain't gay. Hope it doesn't come off creepy, me saying good stuff about your pics all the time. Great rear delts are an absolute gift from God imo. Agreed, you can work & improve upon them, but you either have a thick/full rear head or you don't. F bro, you got rear delts!

Kel, if I was in your area, I'd like to stack my intensity (not strength) against yours. Nach, shot you a pm about if you are near by, would love to stack my intensity against yours and Numberes as well.

Guys I hope this doesn't come off weird, but I'm really thinking about checking out the 2017 Mr. Olympia this year - anyone interested?

I'm not far from ya Prox.... been thinking about it a lot myself! Sure would be fun if we had a lil group haha

I've gotta few friends in Vegas too - I'll see which ones are going(probly lots of em)

[NACH3]

I do, if you check my back workouts i do a lot of rowing.
Might need to add wide grip rows for upper back thickness.

Yes yes... I do know you do heavy T-bars/BB Bent over rows/ our staples

I love a good seated long bar row - elbows flared so your nailing the upper back(traps rhomboids teres major/minor etc)

Keep doing what your doing brother it's working!

[Mr.BB]

I'd probably have to beg.

I might not know everything about women, but I do know every woman love a man on their knees (heheeheh)

[BG]

I've tried. It usually fails miserably. BTW, did the wife sign in to your account and post this as you're normally not that funny?

Ah every now and then I have a good one

[BG]

Guys I hope this doesn't come off weird, but I'm really thinking about checking out the 2017 Mr. Olympia this year - anyone interested?

Im thinking about it. Im trying to trade a week of my time share I didnt use this year for a hotel room there. I have to talk to my wife about joining what ever "club" it takes to switch.

[Proximal]

Back, rear delts & bi's done. Backed off single arm curls with forced positives/negatives to fail, took the recently consistent advice from my bicep tendon, thought it best to listen.

40 grams of protein afterwards - nice article Kel, thanx.

[GirlyGymRat]

You could ask GGR to do it, bet she would be glad to help. Maybe you are shy?

Maybe I'm shy! Lolololol

[NACH3]

Back/traps

CG pulldowns
Warmed up 2-3 feelers good pump going
2w drop

BB bent over rows
2wRm ups
2w DD

Low 'pully'/or just low hammer strength row(palms down elbows out - thickness unilaterally as well as 2w ref right after to burn out
2w DD

Tri set
Seated long bar rows/seated rope pulls rows(elbows higher than shoulders)/ rev cable flys
3x no Rest heavy on long bars

Heavy Shrugs
Wide grip
5x 20
Behind back
3x20
DB shrugs(holding them behind me to target the rear traps and the )height

Good session 45min live hitting back

Edit : forgot
One arm hammer strength rows(you can use both arms but I like doing it unilaterally due to my R side)

[Proximal]

Back/traps

CG pulldowns
Warmed up 2-3 feelers good pump going
2w drop

BB bent over rows
2wRm ups
2w DD

Low 'pully'/or just low hammer strength row(palms down elbows out - thickness unilaterally as well as 2w ref right after to burn out
2w DD

Tri set
Seated long bar rows/seated rope pulls rows(elbows higher than shoulders)/ rev cable flys
3x no Rest heavy on long bars

Heavy Shrugs
Wide grip
5x 20
Behind back
3x20
DB shrugs(holding them behind me to target the rear traps and the )height

Good session 45min live hitting back

Curious Nach, what poundage do you use for let's say 6-8 low hammer rows with clean form? Man I dig hammer equipment.

How's the shoulders? I'm really limiting mine, its killing me, but I'm having too much fun with the test and renewed energy/strength - want this to last forever!

This test has been a double edged sword: on one hand it opens the door for stuff I haven't done in many years, on the other hand the extra work is racing me towards an early end - I'm in constant turmoil.

Hope I see you and others in Vegas.

[kelkel]

Back and shoulders for me today:

D-grip pulldowns: 2 sets, 10-12 reps
Smith supported rows: 2 sets heavy, usually have to set it down at 6-8, breath a moment and do 2-3 more. It pulls the air right outta me.
T-Bar Rows: Old style olympic bar in corner. 2 pretty heavy with drop on last set. Coulda went up a plate but they felt good as is.
Dumbell Rows: 2 sets 8-10 with pause at top. Normally I don't do a 4th exercise but I just wanted to squeeze them a bit after slamming T-Bar rows.
Shrugs: 2 sets, 12-15 reps

Smith Front Press: 2 sets, 8ish reps, DD on last
Side Laterals: 2 sets with rp and drop on last
Rears on bench: 2 sets, moderate weight, 12-15 reps

Good workout. Been stuffing my face since then and feeling fat.

[almostgone]

Been feeling like crap all day. Stupid weather won't make up its mind. Screw it, off to the shop for cardio/squats/calves here in a bit after I mix up a shake.

[NACH3]

Curious Nach, what poundage do you use for let's say 6-8 low hammer rows with clean form? Man I dig hammer equipment.

Oh I'm digging the more and more myself... on full bore HIT I'll go 1w set usually hit 4-6reps(usually but I am pushing my reps up to 6-8 and every time I get to 8 reps I'll add weight) im trying to see whether that difference in weight will make a difference on my shoulder... I'll see but I love going with either palms out/or up but dig your arse in lock into the lift and go! I've been liking hitting 6-8 even 10reps @ failure on 1working set then maybe a drop and 2 RPs depending on rep range...

How's the shoulders? I'm really limiting mine, its killing me, but I'm having too much fun with the test and renewed energy/strength - want this to last forever!

Mine was also giving me many more probs lately and the past half month and further Ive been doing trigger points and scar tissue/adhesions broken down with manual hand work - I posted a few pgs back Dennis Wolfe getting an ART session and he said it was torture(insert big deep German accent - like 3oages back its going to hurt so bad

This test has been a double edged sword: on one hand it opens the door for stuff I haven't done in many years, on the other hand the extra work is racing me towards an early end - I'm in constant turmoil.

I hear you, Prox! I'm the same I struggle for longevity and worry myself sick sometimes.... but It's tough to turn that switch off once you get it down in your mindset that it's time to back off... I totally hear you buddy.... it causes me great stress too!

Hope I see you and others in Vegas.

I sure do as well!

[almostgone]

Took me a bit longer than I planned, but I had to find the right spot on the rack for the hooks and spotter arms. May drop the spotter arms 1 more position because I was tapping on them a few times.

1 set of crunches
Bodyweight squats- 1 x 20
Dry Oly bar squats- 1 x 20
Plate/side- 1 x 20
2 plates/side- 1 x 20
2 plates + a quarter/side- 2x10
2 plates/side- 1 x 10
Plate/side- 1 x 20
Seated calf raises- Work-13 - 7 - 3 w/ a double bounce on last 2 groups of reps.
Standing calf raises- Work1 - 13 - 6+. Drop a bit of weight. Work2- 12 - 5 w/ a double pump at the top of the movement.


53 minutes total. Lots of sweat and heart was really thumping so I'm marginally satisfied.

[InternalFire]

morning every1, at the gym, killing 2 in 1, back and legs as I type this

[almostgone]

Yeah, I just took a half of a Flexeril. Think it will let me sleep a tad better later today. Would like to get in a back session this evening, but will wait and see how DOMS, etc. progresses today.

[Mr.BB]

morning every1, at the gym, killing 2 in 1, back and legs as I type this

Back and legs?!?

Impossible with HIT training.

[almostgone]

Back and legs?!?

Impossible with HIT training.

I couldn't do it at my usual intensity. Something would get shortchanged or my brain would implode.

[Cuz]

Morning everyone. Caffinating to the gills here, going to HIT bi's & back. Just letting the joints warm up - it's a bitter 55 degrees out here.

Christmas shopping? Just the parking lot craziness is enough to dissuade me. Plus after 30 years of marriage we don't do the gift-thing anymore, just impulse buy on Amazon Prime and have it delivered to our door in two days.

Cuz I ain't gay. Hope it doesn't come off creepy, me saying good stuff about your pics all the time. Great rear delts are an absolute gift from God imo. Agreed, you can work & improve upon them, but you either have a thick/full rear head or you don't. F bro, you got rear delts!

Kel, if I was in your area, I'd like to stack my intensity (not strength) against yours. Nach, shot you a pm about if you are near by, would love to stack my intensity against yours and Numberes as well.

Guys I hope this doesn't come off weird, but I'm really thinking about checking out the 2017 Mr. Olympia this year - anyone interested?

Lol no buddy. We all need to lift each other up in here imo. I owe alot to this thread alone. So the comments and criticism is good for me. No other thread like this

[almostgone]

Anyone heard from Sfla recently? Or DCI?

[almostgone]

Just scarfed down 6 egg whites w/ 1 oz. shredded mozzarella and a little salsa. Think maybe a bowl of oats and a half of a handful of raisins should let me sleep for a few hours.

[clarky.]

Anyone heard from Sfla recently? Or DCI?

Dci just posted a few min's ago, not seen him for ages, come on fella ( Dci) what's been going on ?? As for Sfla he must be mad busy, either that he's done the in laws in hahaha.

[almostgone]

K. Bedtime for me. Will see how I feel later about hitting back. Would like to squeeze it in this evening, but not sure if I'll be up to deads by then.
Everyone enjoy your Sunday and stay safe. Some of the fvcking holiday sale shopping weirdo drivers really know how to screw things up.
Unless my purchase supports a local/mom and pop type business, I much prefer Amazon Prime.

[almostgone]

Dci just posted a few min's ago, not seen him for ages, come on fella ( Dci) what's been going on ?? As for Sfla he must be mad busy, either that he's done the in laws in hahaha.

Ugh, that would be rough to deal with in addition to the holiday rush and working crazy hours.

Edit: If anyone speaks with him, try to get an update on how his wife.is recovering from the surgery, PT if any, etc. and how things are going for him in general. Think he was looking at a light blast or just recently had started one?

[DCI]

Dci just posted a few min's ago, not seen him for ages, come on fella ( Dci) what's been going on ?? As for Sfla he must be mad busy, either that he's done the in laws in hahaha.

Hey guys

Sorry I haven't been around. Life college and just about sqeezing in training is tough ha. Look decent but been drinking a bit due to going to concerts etc ha.

Hope everyone is well. I read a few pages there serious changes lads in here looking great.

Its been 3 years for me off the juice and reading all of ye here has been making me want to jump back on but I'll wait till the summer as college is gonna be 3 days a week next semester.

[clarky.]

Had a great day yesterday, it was mad mad busy lol of course. It was like the streets of NY, really!. We even went bowling instead of coming home haha great day/night with the mrs.

[clarky.]

Hey guys

Sorry I haven't been around. Life college and just about sqeezing in training is tough ha. Look decent but been drinking a bit due to going to concerts etc ha.

Hope everyone is well. I read a few pages there serious changes lads in here looking great.

Its been 3 years for me off the juice and reading all of ye here has been making me want to jump back on but I'll wait till the summer as college is gonna be 3 days a week next semester.

Great to see you mate that's great your sound and well.

[InternalFire]

no HIT now for few months, did well, only hate for falling behind with deads... makes sense leaving full day just for deads alone

[almostgone]

Hey guys

Sorry I haven't been around. Life college and just about sqeezing in training is tough ha. Look decent but been drinking a bit due to going to concerts etc ha.

Hope everyone is well. I read a few pages there serious changes lads in here looking great.

Its been 3 years for me off the juice and reading all of ye here has been making me want to jump back on but I'll wait till the summer as college is gonna be 3 days a week next semester.

Hey, perfect timing, DCI. Sounds like you've been pretty busy! It's impressive that you can still squeeze in a few lifting days here and there.
How long you have left in college?

[DCI]

Thanks Clarky man looking great in your pic.

Thanks Ag man. Only started college so have 3 years of it gonna be tough but I'll manage it. Work is wrecking my head I need to get out of the job I am in but for the moment i will stick it out.

Yeh i am down a KK style training 3 days in ha. As I said holding a bit of bf but I am staying steady so happy with how I look considering between college and work I am doing 75hr weeks ha.

[Proximal]

DCI, way to go man. School AND work was the worse time of my life. BTW, I think it's the heavy metal music that really helps.

[DCI]

DCI, way to go man. School AND work was the worse time of my life. BTW, I think it's the heavy metal music that really helps.

Agreed on the music front ha. Listening to all kinds of rock and metal with spotify it is amazing ha.

Yeh its proper tough and life is kinda on hold but will be worth it in the long run hopefully.

[Kyle1337]

Hey all, for the ones that run test prop do you guys prefer ED or EOD injections? Along those lines too, how many different spots should I rotate?

[NACH3]

Back and legs?!?

Impossible with HIT training.

No way I could do both I can't move after either session till it's time to work em - you'll short change one BP if not more

[kelkel]

Lots of sweat and heart was really thumping so I'm marginally satisfied.

Now you know how the wife feels.

[BG]

Had a good long work out. Left it all in the gym.....literally I barely made it out Hit delts, traps, tri's , cardio and abs. Now I have to conjure some energy to get some of my "to do" list done!