**Marcus's HIT Dungeon**

[RaginCajun]

I buy Girl Scout cookies and dump them in the office coffee area. They disappear in minutes.

That's just mean

[kelkel]

Do you keep the DB's parallel to the bench or twist when you come up?

I'm face down on the 35 bench. I don't even think about it BG but they do naturally move back and in a bit, if that makes any sense at all. Try them, to me it's really a natural arc of movement. I like them a lot.

[GirlyGymRat]

I love the ladies reaction at 1:37. If I could only get that once in my life I would be satisfied Some times off season I think he looked like the perfect BB'r shape.

You likely have already gotten that reaction. Ladies won't be obvious....

[clarky.]

Whats up guys, glad all is well, I read in here everyday but havent been posting. So a little update. Over the past 3 months Ive put a lot of time and energy into my diet. Every week improving it more and its paid off. Ive cut my cardio down a little which I have to pick back up, Im still doing some everyday, just not as much or as intense. A while back I talked about having tinnitus in my right ear, constant ringing. I could not sleep, I cant read my Bible at night anymore and had to be put on trazadone for a sleep aid/anxiety. It was dumbing me, in the mornings my brain just didnt wasnt at its best and I cant have that with the work I do so I started tried stopping it. That didnt work, the ring in my ear is so bad it would break me, I would lye in bed having horrible thoughts, I was in a bad place. I went back on and tried taking the least bit possible and now I have finally found a decent dosage (far less then my doctor prescribed, I wont even get into that). Then I was struggling with a caffeine/pre-workout issue that was destroying my sleep again, my body/recovery was suffering. Then I went into asshole mode mode because I felt like shit and sabotaged my relationship with my wife that took some time to repair. I kinda was a bit of a mess these past few months but now Im on the up and up. I dropped my trt to the lowest level I could stand and gave my body some time to clear out. FRom all the above I was having bp issues. 42 years old and Im still doing the same dumb shit over and over.....unreal Im doing very well now, Im dialed in, so what do I do, of course.......get some prop Im going to try to run 300mgs ew up until summer then drop back down and add some primo through the summer. I just wanted to say hello, you guys are great, during those tough times you guys have kept me motivated and Ill be posting workouts again. I tried to take some pics but AGAIN I dont know how you guys do it!! I would flex my legs but when I would try to stop shaking and push the button I would forget about flexing and focus on the button. I did it over and over again plus I was nervous because people were around. I ended up with 1/4 flexed blurry pics again. I guess Ill just ask someone next time, a little weird but what ever. All right guys Ill stop babbling, again GREAT job! Stay in the grind, muscle comes with time!

Nice to hear your better BG, your a very nice fella.

[GirlyGymRat]

That's just mean

I never feel mean. That's misdirected anger imho. Be upset with yourself for lack of will power. I've let the candy lady sabotage my waistline and personal goals in the past.

She didn't change....I did.

The fat lady with the huge candy jar is spreading love in her eyes. Now Every morning I walk in before her to make a K cup. While the water is heating, I stroll within 10ft andthe . I'm then .

I mentally the 🥖 dumped by others in shared areas.

Others are typically the ppl who have no motivation and don't care about themselves but engage in sabotage. They have eaten enough and can't stuff that pie hole anymore.

Those same people actually think I am sharing love when random treats appear.

It's all perspective.

[kelkel]

Friday legs

I stopped squatting for 4 months because I was focusing to much of my energy on a 20 rep goal that Kel and I spoke about years ago that I having been trying to accomplish since then. I only reached 15 and was stuck. I wasnt getting as much muscle growth so I stopped squatting and put my time into hack and v's. This worked very well but Im peaked with this so Im back to squatting It sucks because its like I never squatted before, starting all over again. So now Im not going to stop doing anything, Ill just focus workouts on one but still do the other.

Stretching
Cardio
Calves
V squat machine Angled while lying on your back,brand new machine
Back squats-3 warm ups, 2 working, seems I need a feeler at my working set weight......never had this before
Fronts-light and deep
Front extensions
Calves
Skipped second cardio

You'll get back in the groove on squats. Take a couple months imho but suddenly it will just be there. Glad you got things straightened out. Now lets make some gains.

[kelkel]

I've asked people in the locker rooms - just tell them to cut your head off and they look at you weirder hahahaha - but they usually say 'suuure' not a problem lol I'm gonna get someone else to do it next time for a crab(most muscular pose - now that's gonna be weird lol)

Asking a semi dressed man to take pictures of another semi dressen man in a locker room. Nope, not strange at all. Perfectly normal.

[kelkel]

Ok, so I saved shoulders until today to train them by themselves for a change. Oh it felt good. This could be something new for me, dare I say it.

Smith Press: 2 sets heavy with RP and drop on last
Dumbell Press: 2 pretty heavy, about 10 ish reps. Hate hoisting these up but love the exercise.
Laterals: 2 a bit heavier than normal today 8-10 reps
Front raises: 2 sets about 12 reps. Used a couple plates and pinch gripped them for these. Felt good this way for a change of pace.

That was it. Normally don't do two pressing movements but obviously had more energy today since I did not do back directly before them. Today felt good. Didn't tire me out one bit. Just got done a good size flank steak and potato's, now for coffee.

[clarky.]

Asking a semi dressed man to take pictures of another semi dressen man in a locker room. Nope, not strange at all. Perfectly normal.

Lmfao, Aww Nach you walked right into that one mate.

[clarky.]

Ok, so I saved shoulders until today to train them by themselves for a change. Oh it felt good. This could be something new for me, dare I say it.

Smith Press: 2 sets heavy with RP and drop on last
Dumbell Press: 2 pretty heavy, about 10 ish reps. Hate hoisting these up but love the exercise.
Laterals: 2 a bit heavier than normal today 8-10 reps
Front raises: 2 sets about 12 reps. Used a couple plates and pinch gripped them for these. Felt good this way for a change of pace.

That was it. Normally don't do two pressing movements but obviously had more energy today since I did not do back directly before them. Today felt good. Didn't tire me out one bit. Just got done a good size flank steak and potato's, now for coffee.

Nice big guy.

[NACH3]

Well BG I'm 45 and I kept repeating the same shit expecting a different outcome. Until the start of the year and said fvck it, this is my new plan and I'm sticking to it, hard to break the mound still but it's a good thing. I am growing physically and mentally (only a bit) from it.

And Mach would take better photos if they didn't have so much fvcking body hair in them.......

I'll keep the legs up this go around oh and the pits

[NACH3]

Asking a semi dressed man to take pictures of another semi dressen man in a locker room. Nope, not strange at all. Perfectly normal.

Wtf!! LOL - I'm not even sayin anything haha

[kelkel]

Lmfao, Aww Nach you walked right into that one mate.

For some reason I'm picturing this...suffer through the commercial...


http://www.funnyordie.com/videos/380...little-britain

[NACH3]

Lmfao, Aww Nach you walked right into that one mate.

Always do!

[NACH3]

For some reason I'm picturing this...suffer through the commercial...


http://www.funnyordie.com/videos/380...little-britain

Come on man LOL

[kelkel]

Come on man LOL

That group put out several of these. Funny as hell.

[clarky.]

For some reason I'm picturing this...suffer through the commercial...


http://www.funnyordie.com/videos/380...little-britain

LMFAO! Little britain is class.

Always do!

We all fucking do hahaha there is no hiding from the big fucker.

[BG]

Well BG I'm 45 and I kept repeating the same shit expecting a different outcome. Until the start of the year and said fvck it, this is my new plan and I'm sticking to it, hard to break the mound still but it's a good thing. I am growing physically and mentally (only a bit) from it.

Thanks buddy, Im not happy you do it, but it makes me feel less fuk'd up about my self I truly know Im blessed because my wife deals with me, she is really special, so beutiful, heart of gold, puts me first. I just have issues that I just cant beat. I prayed for God to bless me with strength to love my wife again and he answered, I feel much better and giving much more affection. Im going to come up with a plan also, that sounds like a great idea, I need something to keep me focused.

I'm face down on the 35 bench. I don't even think about it BG but they do naturally move back and in a bit, if that makes any sense at all. Try them, to me it's really a natural arc of movement. I like them a lot.

I does make sense and Im going to try them. Everything Ive taken from you has always worked well

You likely have already gotten that reaction. Ladies won't be obvious....

Maybe Ill ask my wife to film me walking into places hahaha jk. You gotta be huge to get those reactions.

Nice to hear your better BG, your a very nice fella.

I appreciate the kind words as always buddy!

You'll get back in the groove on squats. Take a couple months imho but suddenly it will just be there. Glad you got things straightened out. Now lets make some gains.

Its weird I have to do a warm up working set, hit like 5 that feel ok, then rack it. Then the next set feels good. Wish I never stopped, big mistake but hopefully it will come back. Good news, the gym owner said we have 3 new power racks coming!

[/B]

First off, nice post... it's amazing to me how we all feed off one another... and when things seem bad for one they're usually going great for others(just life I guess)... that post hit home as feel the best I have in a year or so after this little blast... time to come off clear out and reprime the body right this time.

Thanks for sharing what you did b/c it's those little things we take for granted(rest recovery and the push but what good is that push without the first two... I always see things from a different light with you and a few others posts on here... puts things in perspective! Thx brotha!

Oh yeah once you stop shaking & can breathe a lil better we lost the pic lmao I've asked people in the locker rooms - just tell them to cut your head off and they look at you weirder hahahaha - but they usually say 'suuure' not a problem lol I'm gonna get someone else to do it next time for a crab(most muscular pose - now that's gonna be weird lol)

Yes this group is great and this thread keeps us together. Ive said it before that this has never happened, not with all the people have come and gone over the past decade here. Funny how something so good could come from Marcus making a bragging thread about himself!

I asked someone today and the pictures were clear but bad angles now, I give up!

[BG]

I'm face down on the 35 bench. I don't even think about it BG but they do naturally move back and in a bit, if that makes any sense at all. Try them, to me it's really a natural arc of movement. I like them a lot.

I just realized I do these on a plated hammer strength machine. I was typing out my routine and it hit me first thing I did today was that movement

[BG]

Back/Bi's

Stretching
Cardio

Back Pro-Thickness/Row routine

Plated angle bent over v-grip hammer rows
High row plated hammer pull down
T-Bars
Heavy seat rows close grip
Palms up horizontal row
Med grip pull down
D grip pull down
Hammer pull down

Bi's

V grip preacher plated
Standing cables
Single arm preachers
Single arm DB elbow in thigh concentrated curl

Abs

[Mr.BB]

Legs

Standing calf machine - 2 warmups, 2 working, partials at the end almost brings tears to my eyes.
Seated calves - 1 warmup, 2 working, high reps, feel it works better this way.

Lay down leg curl SS stiff legs deadlifts - 1 warmup, 2 working. Its getting warm, hate sweat flowing to my eyes when Im holding a bar grrr

Plate leg extensions - 1 warmup, 1 feeler, 2 working. Working sets heavy, to failure, 2 more reps assisted.
Back squat - 4 sets. It was the 3rd time squatting this week, just 2 plates, as much reps as I could. Still dont want to put too much weight on the right quad.

[kelkel]

I just realized I do these on a plated hammer strength machine. I was typing out my routine and it hit me first thing I did today was that movement

Similar but different. Try the dumbell style when you can and report back. Gravity keeps the bells together at the bottom but when you pull up it's different from being forced into the machines path.

[kelkel]

It was the 3rd time squatting this week.

How come? Just trying to ramp up healing?

[kelkel]

Back/Bi's

Stretching
Cardio

Back Pro-Thickness/Row routine

Plated angle bent over v-grip hammer rows
High row plated hammer pull down
T-Bars
Heavy seat rows close grip
Palms up horizontal row
Med grip pull down
D grip pull down
Hammer pull down

Bi's

V grip preacher plated
Standing cables
Single arm preachers
Single arm DB elbow in thigh concentrated curl

Abs

Damn that's a lot of back work!

[kelkel]

Its weird I have to do a warm up working set, hit like 5 that feel ok, then rack it. Then the next set feels good. Wish I never stopped, big mistake but hopefully it will come back. Good news, the gym owner said we have 3 new power racks coming!

Like I said, it will bounce back. My style is not that different. I always get to my one set that can be either a working set or a warm-up. I'm never sure until I get under it and do some reps. Once I've done a few reps I make the decision to either rack it and add weight or rep out. I just listen to my body during the set and make the decision on the go. Works for me.

[ghettoboyd]

Whats up guys, glad all is well, I read in here everyday but havent been posting. So a little update. Over the past 3 months Ive put a lot of time and energy into my diet. Every week improving it more and its paid off. Ive cut my cardio down a little which I have to pick back up, Im still doing some everyday, just not as much or as intense. A while back I talked about having tinnitus in my right ear, constant ringing. I could not sleep, I cant read my Bible at night anymore and had to be put on trazadone for a sleep aid/anxiety. It was dumbing me, in the mornings my brain just didnt wasnt at its best and I cant have that with the work I do so I started tried stopping it. That didnt work, the ring in my ear is so bad it would break me, I would lye in bed having horrible thoughts, I was in a bad place. I went back on and tried taking the least bit possible and now I have finally found a decent dosage (far less then my doctor prescribed, I wont even get into that). Then I was struggling with a caffeine/pre-workout issue that was destroying my sleep again, my body/recovery was suffering. Then I went into asshole mode mode because I felt like shit and sabotaged my relationship with my wife that took some time to repair. I kinda was a bit of a mess these past few months but now Im on the up and up. I dropped my trt to the lowest level I could stand and gave my body some time to clear out. FRom all the above I was having bp issues. 42 years old and Im still doing the same dumb shit over and over.....unreal Im doing very well now, Im dialed in, so what do I do, of course.......get some prop Im going to try to run 300mgs ew up until summer then drop back down and add some primo through the summer. I just wanted to say hello, you guys are great, during those tough times you guys have kept me motivated and Ill be posting workouts again. I tried to take some pics but AGAIN I dont know how you guys do it!! I would flex my legs but when I would try to stop shaking and push the button I would forget about flexing and focus on the button. I did it over and over again plus I was nervous because people were around. I ended up with 1/4 flexed blurry pics again. I guess Ill just ask someone next time, a little weird but what ever. All right guys Ill stop babbling, again GREAT job! Stay in the grind, muscle comes with time!

wow BG thanks for shareing...im sorry you where suffering for so long that sounds like hell(the ear ringing and sleep issues)...glad things are on the upswing for you especially with the wife, she is your rock brother and I love hearing good story's like this ...you are a good man BG...

[Mr.BB]

How come? Just trying to ramp up healing?

Too much free time I guess

Tuesday and thursday cardio started with squats lol, a couple 20 reps sets and im sweating like a pig

[almostgone]

Ok, I'm somewhat satisfied, although at one point I will admit the future of my.underwear was in question, but managed to control the situation. It's those dang Girl Scout cookies! They are a tool of the devil or something. I never really eat refined sugar, sweets, etc., because I get fat enough off of good food. Anyway, the wife kept bugging me to have just 1 serving. No bueno for my inner workings, thats for sure.

Edit: Just wanted to add that 1 serving is like 3 cookies? LOL, they totally goofed up my stomach.

1 set of crunches.
Dry bar squats- 1 x 20
Plate/side- 1 x 20
2 plates/side- 1 x 20
3 plates/side- 1 x 15 - 2x
2 plates/side- 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ a double pump at the bottom- 12+ reps, rest pause, 4+ reps, drop, 6+ reps, drop, 7+ reps.

62 minutes for everything.

Oh boy, my legs/ lower back are feeling this now. More sleep!

[Capebuffalo]

Have to brag a little. My 6 yr old son had his birthday at an American Ninja training place. He ran the shit out of it with Ryan Stratus who is on tv and a great American Ninja Warrior. New episodes in June on NBC. My boy is a rock star. 14 kids in the party. Nobody came close to my boy on the course. He's an athlete. Brag over.

[Bio-Active]

Have to brag a little. My 6 yr old son had his birthday at an American Ninja training place. He ran the shit out of it with Ryan Stratus who is on tv and a great American Ninja Warrior. New episodes in June on NBC. My boy is a rock star. 14 kids in the party. Nobody came close to my boy on the course. He's an athlete. Brag over.

that's awesome man! Nothing wrong with bragging about our children. We should. I'm often bragging about my kids. My daughter scored 2 goals today and one was the game winner in a close soccer game. Her team won 3-2

[kelkel]

Have to brag a little. My 6 yr old son had his birthday at an American Ninja training place. He ran the shit out of it with Ryan Stratus who is on tv and a great American Ninja Warrior. New episodes in June on NBC. My boy is a rock star. 14 kids in the party. Nobody came close to my boy on the course. He's an athlete. Brag over.

Awesome! Happy to hear he inherited traits from his mother!

[almostgone]

Whats up guys, glad all is well, I read in here everyday but havent been posting. So a little update. Over the past 3 months Ive put a lot of time and energy into my diet. Every week improving it more and its paid off. Ive cut my cardio down a little which I have to pick back up, Im still doing some everyday, just not as much or as intense. A while back I talked about having tinnitus in my right ear, constant ringing. I could not sleep, I cant read my Bible at night anymore and had to be put on trazadone for a sleep aid/anxiety. It was dumbing me, in the mornings my brain just didnt wasnt at its best and I cant have that with the work I do so I started tried stopping it. That didnt work, the ring in my ear is so bad it would break me, I would lye in bed having horrible thoughts, I was in a bad place. I went back on and tried taking the least bit possible and now I have finally found a decent dosage (far less then my doctor prescribed, I wont even get into that). Then I was struggling with a caffeine/pre-workout issue that was destroying my sleep again, my body/recovery was suffering. Then I went into asshole mode mode because I felt like shit and sabotaged my relationship with my wife that took some time to repair. I kinda was a bit of a mess these past few months but now Im on the up and up. I dropped my trt to the lowest level I could stand and gave my body some time to clear out. FRom all the above I was having bp issues. 42 years old and Im still doing the same dumb shit over and over.....unreal Im doing very well now, Im dialed in, so what do I do, of course.......get some prop Im going to try to run 300mgs ew up until summer then drop back down and add some primo through the summer. I just wanted to say hello, you guys are great, during those tough times you guys have kept me motivated and Ill be posting workouts again. I tried to take some pics but AGAIN I dont know how you guys do it!! I would flex my legs but when I would try to stop shaking and push the button I would forget about flexing and focus on the button. I did it over and over again plus I was nervous because people were around. I ended up with 1/4 flexed blurry pics again. I guess Ill just ask someone next time, a little weird but what ever. All right guys Ill stop babbling, again GREAT job! Stay in the grind, muscle comes with time!

Friday legs

I stopped squatting for 4 months because I was focusing to much of my energy on a 20 rep goal that Kel and I spoke about years ago that I having been trying to accomplish since then. I only reached 15 and was stuck. I wasnt getting as much muscle growth so I stopped squatting and put my time into hack and v's. This worked very well but Im peaked with this so Im back to squatting It sucks because its like I never squatted before, starting all over again. So now Im not going to stop doing anything, Ill just focus workouts on one but still do the other.

Stretching
Cardio
Calves
V squat machine Angled while lying on your back,brand new machine
Back squats-3 warm ups, 2 working, seems I need a feeler at my working set weight......never had this before
Fronts-light and deep
Front extensions
Calves
Skipped second cardio

Glad you found a dosage that is working for.you w/o giving you the hangover/brain fuzzies. You sound energized and excited!
Think we all go through periods where we stress our relationships? I know years ago, I made my mind up that I didn't have to be an asshole 24/7 (I really wasn't that bad, but there was room for improvement). Fortunately, my wife is has the patience of a saint to offset my attitude of a demon and we have made it for 24+ years w/o killing each other.
I can't fault you on the prop. Prop has always been my favorite, although I do love my Testex, etc.
I'm.working on my squats as well. Actually since about Thanksgiving, but am SLOWLY working my way back up. It is sooooo satisfying when you feel like you can't do anither single rep, you hold at the top, grab 4-5 good breaths, make sure you're locked up tight, and manange to crank out a few more.
I had to start off soooo light, I work up in weight 20 reps @ a time, and am still only @ 315 for a couple of sets of 15 reps, then I'll work my way back down 20 reps @ a time. It has really been something I look forward to!
If.you look back.you'll see where I did them early Saturday morning.

[almostgone]

Ok, I have to go into work for a few hours, but am going to get out as quickly as I can. If I'm done in 2 hours, so be it.

[clarky.]

Morning fellas.

[almostgone]

Morning, Clarky! . We've got the shyte weather now. 33°F and a mixture of snow and rain. It's craptacular.

[clarky.]

Morning, Clarky! . We've got the shyte weather now. 33°F and a mixture of snow and rain. It's craptacular.

Morning mate, it's no bad here the day wet but not raining the now. No wind and it looks like it's going to brighting up. Need to go and get a few wee bits and bobs at the shops later so that my day.

[almostgone]

I'm off of work and headed towards the country. Probably watch a movie with the wife and the beast, maybe write up a few lifts to keep me ready, and rest up today. I'd like.to hit back tonight and get in some deads to stretch out all of the tightness from yesterday's squats and also everyone says my back is growing. I can tell maybe a little, but the people at work, the usual cashiers at the grocery, etc have been commenting on it, especially if I'm wearing a T shirt? My Cintas work shirts are a mixture of 4XL and 5XL so they tend to hide things a little.

[almostgone]

Morning mate, it's no bad here the day wet but not raining the now. No wind and it looks like it's going to brighting up. Need to go and get a few wee bits and bobs at the shops later so that my day.

How's your blast starting off?

[clarky.]

How's your blast starting off?

It's going good mate, just going into wk 3 and everything is good so far. I feel good and getting stronger are you still going ?.

[clarky.]

https://youtu.be/NO38G7e4XBc