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Thread: **Marcus's HIT Dungeon**

  1. #43321
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    Quote Originally Posted by GirlyGymRat View Post
    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.
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  2. #43322
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    Quote Originally Posted by kelkel
    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
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  3. #43323
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    Quote Originally Posted by GirlyGymRat View Post
    Need hgh too
    Don't we all!
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  4. #43324
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    Dungeon time. Back and shoulders. No clue what I'm doing for them, I'll figure that out once I'm there!
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  5. #43325
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    Quote Originally Posted by kelkel
    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.
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  6. #43326
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    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:

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  7. #43327
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    Quote Originally Posted by GirlyGymRat View Post
    Do u need a spotter.

    Do I really need to answer that?
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  8. #43328
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    Quote Originally Posted by Mr.BB View Post
    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:




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    Well Merry Christmas then!
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  9. #43329
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    Quote Originally Posted by kelkel View Post
    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

  10. #43330
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    Quote Originally Posted by kelkel
    Do I really need to answer that?
    I know you don't. But I thought could be fun...:
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  11. #43331
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    Quote Originally Posted by Cuz View Post
    6 months. Quite a while
    I wouldn't even start TRT with these premises.

  12. #43332
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    Quote Originally Posted by Cuz View Post
    6 months. Quite a while
    Quote Originally Posted by bizzarro View Post
    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
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  13. #43333
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    Quote Originally Posted by Mr.BB View Post
    It seems Cuz has 5 months to blast, better make 4 and a half just to be sure
    That's what I meant...

    Quote Originally Posted by Mr.BB View Post
    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:

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    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.

  14. #43334
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    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.
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  15. #43335
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    Arms and rolling the fck outta the knots in my back.

    Hit arms with high reps controlled with med weight
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  16. #43336
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    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
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  17. #43337
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    Quote Originally Posted by kelkel View Post
    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!
    Last edited by NACH3; 12-09-2016 at 09:43 PM.

  18. #43338
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    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.
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  19. #43339
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    Quote Originally Posted by Cuz View Post
    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.
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  20. #43340
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    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.
    Last edited by almostgone; 12-10-2016 at 08:01 AM.
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  21. #43341
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    Quote Originally Posted by Cuz View Post
    6 months. Quite a while

    Ridiculous. Pull some BW yourself if you're in a state that allows it.
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  22. #43342
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    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
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  23. #43343
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    Quote Originally Posted by Proximal View Post
    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!!
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  24. #43344
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    Quote Originally Posted by NACH3 View Post
    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.
    Last edited by Proximal; 12-11-2016 at 01:10 PM.
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  25. #43345
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    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. 33F 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?
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  26. #43346
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    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.
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  27. #43347
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    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.
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  28. #43348
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    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.
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  29. #43349
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    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.
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  30. #43350
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    Quote Originally Posted by clarky. View Post
    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!
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  31. #43351
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    Quote Originally Posted by clarky. View Post
    I'll go and have a wee

    Just did the same.
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  32. #43352
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    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.

    Disclaimer-BG is presenting fictitious opinions and does in no way encourage nor condone the use of any illegal substances.
    The information discussed is strictly for entertainment purposes only.


    Everything was impossible until somebody did it!

    I've got 99 problems......but my squat/dead ain't one !!

    It doesnt matter how good looking she is, some where, some one is tired of her shit.

    Light travels faster then sound. This is why some people appear bright until you hear them speak.

    Great place to start researching ! http://forums.steroid.com/anabolic-s...-database.html


  33. #43353
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    Quote Originally Posted by BG View Post
    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.
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  34. #43354
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    Quote Originally Posted by kelkel View Post
    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?
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  35. #43355
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    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.
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  36. #43356
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    Morning fellas, hope everyone had a good wk end.
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  37. #43357
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    Quote Originally Posted by almostgone View Post
    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 Dor'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 Dor' 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 Dor 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".

    €œThe vision of the valley of dry bones€ by Gustave Doré from €œThe 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 Dor 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.
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  38. #43358
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    Quote Originally Posted by kelkel View Post
    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.
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    Disclaimer-BG is presenting fictitious opinions and does in no way encourage nor condone the use of any illegal substances.
    The information discussed is strictly for entertainment purposes only.


    Everything was impossible until somebody did it!

    I've got 99 problems......but my squat/dead ain't one !!

    It doesnt matter how good looking she is, some where, some one is tired of her shit.

    Light travels faster then sound. This is why some people appear bright until you hear them speak.

    Great place to start researching ! http://forums.steroid.com/anabolic-s...-database.html


  39. #43359
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    Happy Monday hitters
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  40. #43360
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    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
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