**Marcus's HIT Dungeon**

[almostgone]

Ok, home from work and errands and just finished breakfast/my meal before I crash. 7.25 oz. of skirt steak, 4 egg whites w/black bean and corn salsa, and 1.25 cups of oatmeal w/ 1/4 cup of raisins and may mix up a light nighttime shake and set it on the nightstand.
Going to do a little work on the shoulder and then get horizontal. Hmm, I may be G2G to work shoulders tonight?
Everyone have a good one!

[clarky.]

Did back earlier fellas, great session all went good.

CG pd 2 working DD. Underhand grip

Straight arm pd 2 working 1 drop. **new weight**

Seated row cg 1 working DD. **new weight**

T bar 2 working DD

Rack pulls 2 working DD

Done, Pure fvcked, really good session.

[NACH3]

Chest bis

Pre-exhaust chest
- incline flys into presses
3w/u 2 more feelers - flys weren't the problem it was pressing after lol
2w flys/8-10 plus forced reps and negs 2nd set 6+ forced & negs - presses 5 w/2forced into negs 2nd 3+ forced and negs
Drop 7 flys 4-5 presses toasted
- flat flys into presses
1w flys/8 including 2forced into 5 presses including a force rep
Drop flys/6 presses 4-5 drop 4/2 lol I was shot
- wide grip presses(palms facing)
3w pyramiding up
-cables(tri set) mid/Bent over(like your flexing in someone)/low to high
2w each right into the other

Bis
-preachers
1w 3drops
-CG cable curl
1w DD
-standing one arm cable curls
2w drop+RP

DONE & Fried! Easily the best chest bi w/o I've had!

[Capebuffalo]

Chest bis

Pre-exhaust chest
- incline flys into presses
3w/u 2 more feelers - flys weren't the problem it was pressing after lol
2w flys/8-10 plus forced reps and negs 2nd set 6+ forced & negs - presses 5 w/2forced into negs 2nd 3+ forced and negs
Drop 7 flys 4-5 presses toasted
- flat flys into presses
1w flys/8 including 2forced into 5 presses including a force rep
Drop flys/6 presses 4-5 drop 4/2 lol I was shot
- wide grip presses(palms facing)
3w pyramiding up
-cables(tri set) mid/Bent over(like your flexing in someone)/low to high
2w each right into the other

Bis
-preachers
1w 3drops
-CG cable curl
1w DD
-standing one arm cable curls
2w drop+RP

DONE & Fried! Easily the best chest bi w/o I've had!

Job well done son. You killed it.

[Cuz]

Gonna hit chest tonight. Back is sorest its been since ive started doing a routine. Goin in tommorow to meet with my doc about this fucked up trt dose

[Sfla80]

Gonna hit chest tonight. Back is sorest its been since ive started doing a routine. Goin in tommorow to meet with my doc about this fucked up trt dose

How do you feel about your doc cuz?

Was it an easy process so far besides the dosing?

How do you feel he will react to you asking about it?

Just curious questions for when I go


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[Sfla80]

Some damn good workouts here tonight.

Might end up trying 2 body part a day and get a day of cardio /core or whatever I can do.


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[Proximal]

Machine curls: 2ws
Single arm preacher: 2ws w/second going to positive assist & negatives to fail
Perpendicular Preacher: 2 ws w/ partial reps on each & single drop on second
Reverse curls: 2ws w/ drop on second
Front/back wrist curls SS x 3sets

Don't see the evening cardio happening.

"Mild cutting" Nach, running about a 400 calorie deficit w/ this blast. Think I might bring calories back to maintenance though to see how this new "addition" effects me along with the boost in Test.

Glad it's responding AG, and very happy to have helped.

Sfla man, looking amazing bro! You've had a rough patch, you holding out?

[Sfla80]

Machine curls: 2ws
Single arm preacher: 2ws w/second going to positive assist & negatives to fail
Perpendicular Preacher: 2 ws w/ partial reps on each & single drop on second
Reverse curls: 2ws w/ drop on second
Front/back wrist curls SS x 3sets

Don't see the evening cardio happening.

"Mild cutting" Nach, running about a 400 calorie deficit w/ this blast. Think I might bring calories back to maintenance though to see how this new "addition" effects me along with the boost in Test.

Glad it's responding AG, and very happy to have helped.

Sfla man, looking amazing bro! You've had a rough patch, you holding out?

Thanks prox! I did look better. Gained too much fat lol.

Holding out I would call it. Today was surprisingly good day. Until the end. And back to pain.

Consult with pain doc tomorrow ( which pisses me off. A surgeon sent me to them and already knows what's wrong , but they still want the consult before anything happens)


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[Sfla80]

Machine curls: 2ws
Single arm preacher: 2ws w/second going to positive assist & negatives to fail
Perpendicular Preacher: 2 ws w/ partial reps on each & single drop on second
Reverse curls: 2ws w/ drop on second
Front/back wrist curls SS x 3sets

Don't see the evening cardio happening.

"Mild cutting" Nach, running about a 400 calorie deficit w/ this blast. Think I might bring calories back to maintenance though to see how this new "addition" effects me along with the boost in Test.

Glad it's responding AG, and very happy to have helped.

Sfla man, looking amazing bro! You've had a rough patch, you holding out?

Second time I'm seeing u talk about a cut.

I see u r on a blast may I ask what's the best consist of? I know u are fairly new. How many blast have u done?


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[Sfla80]

You look thick set and really solid, keep on it and well done

I need to get my mind set back sir. And that's why I'm trying my hardest in the gym and to get back in here. I don't post much but reading everyone's post helps with the motivation.

It's crazy once u lose it, vey hard to get back.


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[Back In Black]

Morning ladies.

Fasted abs and 40 mins LISS. Currently 12 mins in to the cardio.

Work and dentist today, broke my retainer. There's always something that costs money FFS.

[clarky.]

Morning fellas, back is nice and sore this morning from top to bottom. Report back the night fellas.

[marcus300]

Morning people

[Back In Black]

Cardio was ok, had a fit MILF next to me on the x trainer. Always helps.

Trying to do minimum 60 mins cardio per week. Ideally I would do 20 mins PWO 3x pw but time is a bit tight at the moment.

[NACH3]

What's up cunts! of course that's all us men not our woman here

My chest is absolutely rocked... bis are real nice and sore! Could surely be an off day but I got legs to break this upper body apart... gonna have to be a later session gotta shuttle my Pops around Philly for his doc appointments(VA & a couple others)...

Keep kicking ass everyone!

[NACH3]

Machine curls: 2ws
Single arm preacher: 2ws w/second going to positive assist & negatives to fail
Perpendicular Preacher: 2 ws w/ partial reps on each & single drop on second
Reverse curls: 2ws w/ drop on second
Front/back wrist curls SS x 3sets

Don't see the evening cardio happening.

"Mild cutting" Nach, running about a 400 calorie deficit w/ this blast. Think I might bring calories back to maintenance though to see how this new "addition" effects me along with the boost in Test.

Glad it's responding AG, and very happy to have helped.

Sfla man, looking amazing bro! You've had a rough patch, you holding out?

Hey Prox, just something I thought about... if your trying to lose bf and gain muscle tissue at the same time(recomping) I'd say stay in the deficit(.or start carb cycling - as it will preserve muscle tissue along the way) as it should bring out your lines better. You sure won't go catabolic running your test, and with the other to shine your better off loosing more bf and gaining more LBM... just my .02 hope it helps!

[almostgone]

Morning, dudes and dudette. Slammed at work but a quick post. Woke up with biceps feeling like they did some work.
Decided to do some more band work and rolling of shoulders before I came to work. Shoulder lifts tonight.

[NACH3]

Morning, dudes and dudette. Slammed at work but a quick post. Woke up with biceps feeling like they did some work.
Decided to do some more band work and rolling of shoulders before I came to work. Shoulder lifts tonight.

How's the shoulder feeling now AG? Any relief from the Volteran tabs/& cream?

[almostgone]

How's the shoulder feeling now AG? Any relief from the Volteran tabs/& cream?

It's better. Range of motion before discomfort starts up may be a tad more? I'm hoping/thinking it is just going to require adjustments for a few weeks and then slowly migrate back towards the way I was running my lifts. Probably will keep side laterals first for awhile though. It will be a nice change, I can use more roundness in that area, and it will give the anteriors a bit of a break.
Will find out for sure tonight. LOL, I am going to be royally pissed at myself if I am misreading my body and something detaches or tears.

[NACH3]

It's better. Range of motion before discomfort starts up may be a tad more? I'm hoping/thinking it is just going to require adjustments for a few weeks and then slowly migrate back towards the way I was running my lifts. Probably will keep side laterals first for awhile though. It will be a nice change, I can use more roundness in that area, and it will give the anteriors a bit of a break.
Will find out for sure tonight. LOL, I am going to be royally pissed at myself if I am misreading my body and something detaches or tears.

I hear that AG

Hey I know since my shoulders are pretty F-d up since doing side laterals and all other movements first b4 pressing it's been much better tbh! I'm as warm as can be at that time to press... I've also switched from Smith MP to rev hammer strength press and it's a little shorter ROM but hits the anterior side as well as the rears on the eccentric part of the lift.. I'm wondering if you can set up your bench in the Smith for a similar motion??

[Igifuno]

Morning all, what's happenin'. Sitting in the gym lot with Mrs. Igi about to go in for a back session. Gonna down this coffee and protein bar then get to it. Listening to a little Ozzy this morning and getting pumped.


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[NACH3]

Morning all, what's happenin'. Sitting in the gym lot with Mrs. Igi about to go in for a back session. Gonna down this coffee and protein bar then get to it. Listening to a little Ozzy this morning and getting pumped.


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Been listening to lots of AC/DC & Tool lately... hell yeah!

[Igifuno]

Been listening to lots of AC/DC & Tool lately... hell yeah!

New Tool out soon, finally!


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[Capebuffalo]

Back.

Ok. Listened to Kel today on back. I lowered the weight. I made a full contraction. Tried to force my shoulder blades into each other. I held the contraction for a 3-4 count. Then I slowly let the weight down. About a 5 count. Holy hell gentlemen. That is tough. I'm beat.

Lat pull downs 3 working sets
Seated cable row. This one sucked doing the above. 3 working sets
High cable rope pulls. 2 working
Machine lat pull downs d rings separate cables. 1 working set.

I think I got a pump

[Proximal]

Thanks prox! I did look better. Gained too much fat lol.

Holding out I would call it. Today was surprisingly good day. Until the end. And back to pain.

Consult with pain doc tomorrow ( which pisses me off. A surgeon sent me to them and already knows what's wrong , but they still want the consult before anything happens)


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Sending you to a pain doc as in pain management??? If so, I'd be pissed as hell as well.

Sent you a pm regarding the blast.

Nach, thanks for the advice - will abide by that for sure.

CB, here ya about everything you mentioned with the back routine - completely different experience and level of discomfort. You're looking great man!

[NACH3]

New Tool out soon, finally!


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Should be interesting, Igi!

[marcus300]

Shoulders today - thrown some pics from the feeler sets - nothing to special felt off

Started with couple of light plates doing rc warm ups, side laterals, front raises and bent over's - did these continuous for high reps to flood the area with blood


Cybex side laterals
3 warm up sets
1 working set to failure


DB seated bent over's
1 feel set
1 working set to failure
then straight onto face pulls for another 2 working sets to failure

[marcus300]

Viking press
2 feel sets
1 working set to failure plus one drop


Shrugs
2 feel sets
1 working set to failure


Then went onto rear shrugs on smith
2 sets - very slow and direct - higher rep range

[Igifuno]

Looking good Cape. Nice session big guy.


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[almostgone]

Viking press
2 feel sets
1 working set to failure plus one drop


Shrugs
2 feel sets
1 working set to failure


Then went onto rear shrugs on smith
2 sets - very slow and direct - higher rep range

Love the old school plate loaded Viking press machines. The swing/radius of the motion as you go up is perfect. I try to keep an eye out for one when looking for equipment.

[songdog]

Good morning Marcus love those pics! How is everyone doing? Great I hope I am off too the hospital too pick up the wife! Talk later guys

[NACH3]

Good morning Marcus love those pics! How is everyone doing? Great I hope I am off too the hospital too pick up the wife! Talk later guys

Hope the wife is doing well, Song! Keep us updated brother. Plus how you feeling?

[NACH3]

Love the old school plate loaded Viking press machines. The swing/radius of the motion as you go up is perfect. I try to keep an eye out for one when looking for equipment.

X2 on that Viking Press... that'd be something I'd be able to do Marcus... even pushing head through or I could always adjust mid set as your standing and back off and really concentrate on the anteriors by stepping back a touch to get a better ROM! Also liking the farmers side pull grip for Shrugs... gives ya that height on the traps baby!

Getting pumped up for legs later... should be done w/Pops within a few hrs!

[kelkel]

Getting pumped up for legs later...

On my agenda as well...stuffing my face, then coffee, wait a bit then it's time.

[NACH3]

On my agenda as well...stuffing my face, then coffee, wait a bit then it's time.

Me too! Lol stuffing face as we speak lol coffee as well
And digest then hit it!

[kelkel]

Me too! Lol stuffing face as we speak lol coffee as well
And digest then hit it!

By digest you probably mean hit the crapper. I'm in there way too much. Food - crapper. Food - crapper. Repeat.

[clarky.]

Back if fried fellas, doms hahaha fvcking lats are hanging off, fried from top to bottom.

[almostgone]

New Tool out soon, finally!


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Man, been waiting for years on this one!

[Igifuno]

Well wishes to the wife Song.


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