**Marcus's HIT Dungeon**

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song D and bam bam.

Arms this am

[Capebuffalo]

Pullback tonight. 2 worksets to failure on most stuff with a drop in weight between the sets. As short of a break as possible the whole time. Just grab air, chuck water, hit the Nose Tork a time or two when needed and roll again. No crazy pains behind the eyeballs tonight and my skull is healing up. LOL, scalp still has several nice abrasions and some dents, but defo getting better.
90 minutes of deep tissue massage coming up Friday afternoon. I hope she beats the sh!t out of me and calls me derogatory names.

RC exercises with a band just because my l. shoulder is being a wimp.
1 set of crunches
Leg extensions- 2 w/u (25-30 rep range on the w/u sets), Work1-20 reps, Work2-16 reps
Hacks- 2 w/u, Work1-9 reps, Work2-6 reps
Reverse hacks- 1 w/u, Work1-11 reps, Work2-8 reps.
Leg press- 1 w/u, Work1(feet wide)- 14 reps, Work2(feet narrow)- 11 reps
Standing calf raise w/ a double pump at the top- Work- 11 reps, drop, 11+ reps, drop, 10+ reps.
Seated leg curl- Work- 16 reps.

50 minutes total.

Glad you are back at it Ag. I know it was tough to be sidelined.
Please don't head butt the equipment any more.

[almostgone]

LOL, I'll do my best, Cape! I'd hate to mess up any of my plates or equipment.

[Bio-Active]

Happy Friday hitters! One week back into hit and I am feeling great

[songdog]

Good morning Marcus Cape Nach D Ag Clarky and the rest of you hitters!

[Capebuffalo]

Alright I'm pulling back for 2 weeks. I think I've gone to long and the body needs less stress.

Ez bar curls 3 working 10 rep sets.

Incline DB curls 3 working 6-8 rep sets

Hammer curls 3 working 6-10 rep sets

French press 3 working 10 rep sets

Incline skull crushers 3 working. 6-10 rep sets

V bar push downs 3 working 8-10 rep sets

Rope push downs wide spread at bottom. 3 working 4-8 rep sets

[Bio-Active]

Alright I'm pulling back for 2 weeks. I think I've gone to long and the body needs less stress. Ez bar curls 3 working 10 rep sets. Incline DB curls 3 working 6-8 rep sets Hammer curls 3 working 6-10 rep sets French press 3 working 10 rep sets Incline skull crushers 3 working. 6-10 rep sets V bar push downs 3 working 8-10 rep sets Rope push downs wide spread at bottom. 3 working 4-8 rep sets <img src="http://forums.steroid.com/attachment.php?attachmentid=169232"/>

looking great Cape!!

[Capebuffalo]

looking great Cape!!

Thx Bio. Glad you're back healthy.

[Bio-Active]

Thx Bio. Glad you're back healthy.

thanks a lot man. It's so nice to over that crud... I'm back!!

[AKD_FitChick]

Alright I'm pulling back for 2 weeks. I think I've gone to long and the body needs less stress.

Ez bar curls 3 working 10 rep sets.

Incline DB curls 3 working 6-8 rep sets

Hammer curls 3 working 6-10 rep sets

French press 3 working 10 rep sets

Incline skull crushers 3 working. 6-10 rep sets

V bar push downs 3 working 8-10 rep sets

Rope push downs wide spread at bottom. 3 working 4-8 rep sets

Looks amazing!!!




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[Capebuffalo]

Looks amazing!!!




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Thanks D-
How are you and bam bam getting alone this morning?

[AKD_FitChick]

Good morning and happy Friday to all the men of the Dungeon!

Pain last night, sweats....no gym this morning! Honoring the ole' (young lol) body. Wish I was doing back, but instead I am laying on it.

Get your head out of the gutter, guys.

Tomorrow is back!

So I think I may go the next 3 weeks Hit then do a pullback week and then back at it. Thoughts?

I think it's been about 4 weeks of your bad ass style!




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[Capebuffalo]

Good morning and happy Friday to all the men of the Dungeon!

Pain last night, sweats....no gym this morning! Honoring the ole' (young lol) body. Wish I was doing back, but instead I am laying on it.

Get your head out of the gutter, guys.

Tomorrow is back!

So I think I may go the next 3 weeks Hit then do a pullback week and then back at it. Thoughts?

I think it's been about 4 weeks of your bad ass style!




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Two more weeks would give you six weeks. That's plenty. But if your body can handle it. My concern with you is that you have no bottom. I don't know that you will know when to pull back. I wouldn't do 3 more. 1-2 then pull back.
Marcus an Nacho would be good to hear from on it.

[AKD_FitChick]

Two more weeks would give you six weeks. That's plenty. But if your body can handle it. My concern with you is that you have no bottom. I don't know that you will know when to pull back. I wouldn't do 3 more. 1-2 then pull back.
Marcus an Nacho would be good to hear from on it.

Do I have a bottom? I don't know! Lol!

No for real though?

Let's see!

I feel like in a way this is a pull back week


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[Capebuffalo]

Do I have a bottom? I don't know! Lol!

No for real though?

Let's see!

I feel like in a way this is a pull back week


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You have an ass but no bottom. Lol

Plan on two. If you have gas left in the tank do the 3.
But then you have to do a full pull back.

I think mine went so long I'm having negative effects. I'm losing size. Or feel like it.

[AKD_FitChick]

You have an ass but no bottom. Lol

Plan on two. If you have gas left in the tank do the 3.
But then you have to do a full pull back.

I think mine went so long I'm having negative effects. I'm losing size. Or feel like it.

What do you mean negative effects? How could you lose size? Are you taking about too lot of a pull back?


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[Capebuffalo]

What do you mean negative effects? How could you lose size? Are you taking about too lot of a pull back?


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Negative as in over training. Not enough time for the body to truly recuperate. Cns is fried. You can only hit hard for so long. Then you have to break. Then re shock it

[NACH3]

Morning Marcus AG Cape Song D all you HITers

Taking off till Sunday then full bore HIT Baby

[marcus300]

At least this will stay alive guys and gals lmfao

Love you all and remember we are in this together, anyone needs anything in anyway just ask any one of us, we are here to help with anything.

And before my mate Kel starts with his " do you think Marcus might be high" comments. No I'm not Kel just feeling good, happy, no stress, not working for a few days and think how you all work together makes me smile.

Thank you everyone

[almostgone]

You have an ass but no bottom. Lol

Plan on two. If you have gas left in the tank do the 3.
But then you have to do a full pull back.

I think mine went so long I'm having negative effects. I'm losing size. Or feel like it.

It will happen and you won't even know it you are in a deficit until you brain starts getting beat down as well. I tried 8 weeks a few times and it's too long for this old man. 4 weeks is it, maybe 6 weeks if on a blast?

[almostgone]

At least this will stay alive guys and gals lmfao

Love you all and remember we are in this together, anyone needs anything in anyway just ask any one of us, we are here to help with anything.

And before my mate Kel starts with his " do you think Marcus might be high" comments. No I'm not Kel just feeling good, happy, no stress, not working for a few days and think how you all work together makes me smile.

Thank you everyone

Sh!t, Marcus, "Thank you"! You're the one who.created this beast of a thread. When I got back into lifting, I read every page in my spare time, made notes, copied and printed info, etc. Couldn't imagine not being a part of this group. It's f-in fun for.one thing and I can say without a doubt this has been the best motivation I've ever had. I read in here and the next think you know I'm growling on my way to the shop.

[almostgone]

Ok, have just enough time for a nice shave and hot shower, then I'm off for the deep tissue work. Oh yeah, one Flexeril down the hatch, my frigging legs are toast.

[kelkel]

And before my mate Kel starts with his " do you think Marcus might be high" comments. No I'm not Kel just feeling good, happy, no stress, not working for a few days and think how you all work together makes me smile.

Thank you everyone

Damn. Shot down before I could even take off! But you know me, FFS I'm an equal opportunity sarcastic SOB.

Edit to add: Yes, love you too. In a normal way though, not like Nach and Cape or anything like that. Just needed to be crystal clear on that aspect.

[marcus300]

Lmfao

[kelkel]

Time for back and shoulders. Well, we'll see how back goes with this damn bicep tendon strain or whatever the fvck it is. Voltaren gel seems to be helping though so that's a plus.

Side note, my six month BW just came back quite stellar, imho. TT came in at 1250 ish on 70 mgs x 2 three days after injection. FT about 10 over scale, E2 perfect. Even H&H really good. Quite happy. Now waiting for results of the stress echo which should be today. It determined I actually have a heart so now to see how I've fvcked it up over all these years, or not.

[Capebuffalo]

Damn. Shot down before I could even take off! But you know me, FFS I'm an equal opportunity sarcastic SOB.

Edit to add: Yes, love you too. In a normal way though, not like Nach and Cape or anything like that. Just needed to be crystal clear on that aspect.

Haters going hate.

[almostgone]

Oh this is going to be a good massage! She just walked by with a client and winked at me and drew her finger across her throat.

[NACH3]

Good morning and happy Friday to all the men of the Dungeon!

Pain last night, sweats....no gym this morning! Honoring the ole' (young lol) body. Wish I was doing back, but instead I am laying on it.

Get your head out of the gutter, guys.

Tomorrow is back!

So I think I may go the next 3 weeks Hit then do a pullback week and then back at it. Thoughts?

I think it's been about 4 weeks of your bad ass style!




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6-8wks is definitely plenty D - I go 4-6 depending on my body... you'll burn out quickly and start overtraining for sure - full bore HIT is more about resting and recovering your CNS more than anything!! and not getting injured

[Capebuffalo]

@D-

CNS fatigue (CNS = central nervous system) is a slightly more convoluted phenomenon, but the term is thrown around frequently in the world of fitness. By itself, the acronym evokes notions of frailty, complication, and extreme caution. Why? If you have been exposed to any type of human science course, you know that the CNS is the conduit through which the brain communicates with the body (can’t mess with that!). A concrete explanation of this phenomenon, however, is difficult to hunt down.

Whereas overtraining syndrome casts a wide net with its causative factors and symptoms, CNS fatigue is much more specific. As implied by its name, this dysfunction originates in the brain, brain stem, and spinal cord. It deals primarily with the neuromuscular junction. Just as with all systems in the body, neuromuscular communication has a threshold and working this system to capacity (frequent intense training) leads to fatigue or burnout.

Symptoms of CNS fatigue can include:
Decrease in performance
Increased resting heart rate
Slowed reflexes
Irritability
Loss of motivation
Decreased sex drive
Mental sluggishness
Discomfort in any physical exertion.

Mechanisms of CNS fatigue
With the brief background on the physiological mechanics of the CNS, we can better understand the theories behind why it occurs. A great excerpt by Matt Perryman from Myosynthesis serves as a primer:
Any time you move, the brain lights up with nerve impulses generated by chemical activity. A stream of these impulses flows from the brain to the working muscles, causing them to contract. We call this flow of nerve impulses ‘central drive’, which we can measure through various methods of arcane science. After some kinds of intense training, we see that central drive is reduced, causing a kind of fatigue even if the muscles are fine.

Bossy brain: One way to explain CNS fatigue is called the central governor theory – that the brain will “pull the plug” on your motor drive to prevent you from hurting yourself when you have gone too far.Revisiting the principle of progressive overload, we know that in order to get stronger or faster we gradually have to habituate the body to greater amounts of training. The endurance athlete may begin running or cycling further each week; the strength athlete may increase working loads and training volume; and so forth. Whether it is the competitive aspect of training or the “high” of dopamine, many of us tend to take it too far and overlook the principle of diminishing returns. Without knowing how to cope, we continue training even harder. However, if we have learned anything about the body throughout our training, we know it constantly strives for homeostasis.

Copied and pasted like a Ninja.

[almostgone]

Oh man, I am looser than goose.shit.

[Capebuffalo]

Oh man, I am looser than goose.shit.

Good massage it sounds like.

[hollowedzeus]

Okay so this is going to be a long one guys. I'm sorry if I bore you all to tears...


I had a very satisfying workout tonight. I just would like to share it with you

So it was back today... it wasn't a hit workout, I was mainly feeling out how to work my back properly with good form and maximal muscle activation, with the main focus on eliminating using my biceps in the movement.

I noticed an increase of strength today. I am now deadlifting 160kg for 5 reps and another set of 2 reps. At the tail end of my cut I could only manage this weight for 2 reps. I was very happy with this. I was practicing my bracing and a breathing whilst doing this. However my form I'm sure can be improved I feel that I'm using it too much as a back movement and neglecting my legs... something that definitely requires work. Really had a good time pumping my self up for these lifts (Will go into further detail in a bit)

I then proceeded to do underhand bent over rows with a moderate weight 70kg for 8 or so reps at my last set. I felt some excellent muscle activation. A comment from nephets a while back stuck in my head and really helps. Pulling from the elbows rather than the hands helps eliminate biceps from the movement as much as posssible. I then done some single arm rows: my last set included the 40kg dumbbell. Was a little too heavy and I sacrificed good muscle connection in my back.
Lat pull down was my last weighted exercises. Just focused on the movement, pulling from the elbows and squeezing my shoulders. 2 sets of wife grip straight bar and 1 set of the d bar thingy... That was strange to use.

To finish off my back exercises I went 2 sets to failure on wide grip assisted pullups. Finished with forearms... was an excellent session!

Now... finding the inner aggression. I had it tonight, the fire came easily. But sometimes I feel like I can't ignite it. During deadlifts particularly, whilst pacing and hyping myself up I feel a floaty feeling in my stomach. The sort of feeling like you're going to be involved in a fight. I nailed it tonight. There are some sessions where I just can't get that feeling. I can breathe and snort and get myself angry but I can't get that feeling.
I don't know about you guys but my hype up prelift is flooding my body with oxygen through several massive breaths and counting to 4. What do you guys like to do for your pre lift ritual?

Apologies for the long post gentlemen and gentleladies.

[clarky.]

Hi Fellas/Ladies , did back earlier and it was fucking great, Smashed the fucker.

Seated cg cable row 1 working + RP DD

T bar 1 working DD **new weight** old school

Db rows 2 working a side

Supported T bar 1 working DD



Rack pulls 1 working DD



Done, really good session. The supported T bar i feel hits more of the top of the back that's why i did it as well. I used to top handles, also the pic of the rack pulls i put the bars down as far as they go so the bar is half way up my shin.
Down 5k on db rows on last time so did 2 working.
Fucking smashed the T bar i loooooove this movement.

[clarky.]

Kel sorry for the pics hahaha. I'll catch up the mora a think fellas/ladies as am just in 5 min ago from the shopping and am going for big zzz's lol no work the mora planning a rest day but can't see it. Once the mrs goes to work am fucking bored haha.

[almostgone]

Good massage it sounds like.

Man, yeah. She dug in deep on pecs, worked.my lower back.over very intensely, spent a tad less time on my upper back, and also worked.on my my legs some too, which was fun since I hit legs last night. Really works over quads and calves this time. Last time she really nailed my hammies and upper back, and spend some time time on my shoulders. Ended up being a little over 90 minutes.
Bless her heart she was wiped out.

Feeling awful dang good. Going to grab a bite to eat, chug some more water, and watch a movie with the wife until I go unconscious.

[almostgone]

Hi Fellas/Ladies , did back earlier and it was fucking great, Smashed the fucker.

Seated cg cable row 1 working + RP DD

T bar 1 working DD **new weight** old school

Db rows 2 working a side

Supported T bar 1 working DD



Rack pulls 1 working DD



Done, really good session. The supported T bar i feel hits more of the top of the back that's why i did it as well. I used to top handles, also the pic of the rack pulls i put the bars down as far as they go so the bar is half way up my shin.
Down 5k on db rows on last time so did 2 working.
Fucking smashed the T bar i loooooove this movement.

Aw, man yeah! Extra nice, Clarky!

[almostgone]

Time for back and shoulders. Well, we'll see how back goes with this damn bicep tendon strain or whatever the fvck it is. Voltaren gel seems to be helping though so that's a plus.

Side note, my six month BW just came back quite stellar, imho. TT came in at 1250 ish on 70 mgs x 2 three days after injection. FT about 10 over scale, E2 perfect. Even H&H really good. Quite happy. Now waiting for results of the stress echo which should be today. It determined I actually have a heart so now to see how I've fvcked it up over all these years, or not.

Man, you respond very well/ have the variables targeted nicely. I know things change a bit (AI adjustment or perhaps a dosage tweak as we age) but have your values stay relatively stable once you got dialed in, Kel?
Hope that bicep gets right pronto,!

[Sfla80]

Got a good arm session in. Have a very long weekend ahead :/

Close grip smith just did 3 sets here medium weight. It did not feel "comfortable " so just used this as a warm up.

Db French 1f 2w dd

Vbar pd 1f 2w ddd

Single arm reverse pd 3 sets

Incline db curls 1f 2w

Seated db hammer curls 2w dd

Rope curls 2w dd

So I'm just about done with my insurance lmao. I've gotten 3 phone calls this week from the higher ups trying to help me get everything settled. So one person told me they r trying to approve my BP med. the next person said it was denied and they won't approve it. The third person said the generic will be approved. Then I just get a letter today saying that the brand name is approved and ready for pick up? I'm so confused lmao.


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[kelkel]

Oh man, I am looser than goose.shit.

[kelkel]

Man, you respond very well/ have the variables targeted nicely. I know things change a bit (AI adjustment or perhaps a dosage tweak as we age) but have your values stay relatively stable once you got dialed in, Kel?
Hope that bicep gets right pronto,!

Have not changed to much over the years. 60-70 mgs T x 2 can land me anywhere from where I was this time to 14-1500's consistently. Bicep's hurting a bit now, put the gel on immediately after my workout and iced it as well. Will do the same again shortly.