**Marcus's HIT Dungeon**

[almostgone]

Lol, cooking fish can be a bit tricky for sure. I actually had scrambled eggs and a salmon fillet for breakfast, I microwaved the salmon in a bag and it was actually ok, not as good as pan frying but cleaner and less smelly.

TBH i0the first 2 days of zero carb aren't that bad, just need to be organised and have routine. It's only a 5 week diet anyway, couldn't cope with it long term.

Mmm scrambled eggs and salmon. I've never had a filet with eggs but the texture has to better than canned salmon and scrambled eggs/egg whites. The 2 flavors go together very well, though.
Fresh salmon filets rock! It kills me when I go to a restaurant and they want to lemon pepper the crap out of a nice piece of salmon or even steelhead.

[Capebuffalo]

Morning AG BIB Nacho and D-

[almostgone]

Morning, sir!

[NACH3]

Back and shoulders for me yesterday. Things are going well. Went to the doc earlier in the week and he said my bicep is good to go and to resume lightly training it. Been doing that for a month already though. Weights on back work are slowly coming up as confidence builds in my arm.

Pulldowns palms front: 3 sets 10-15 reps strict
Smith supported rows: 3 sets anywhere from 6-10 with RP's. Still friggen love this movement.
T bars (old fashioned): 3 sets 8-10. Only 1 plate off normal weight. Felt good here.
Dumbell rows lying on incline bench: 2 sets to failure
Rear shrugs

Smith front press: 3 sets with DD on last. Went heavy. 5-8 reps
Laterals: 3 sets 10-12 strict.
Rear laterals on incline bench: 3 sets 10 ish reps.

Great day. Crushed it. Feel like I'm making progress after a year of just TRT! Here's a pic from yesterday of my old arse for ridicule.

Attachment 170008

Wow.... unbelievable Kel! Now what's up with your Sideways picture eh lmfao karma's a biatch

[NACH3]

Morning AG, Cape, BIB, Clarky, Igi's in the house!

Back for me may finish off bis with them as well!

Kel you look great!

How's everyone else doing

[GirlyGymRat]

Years of (ab)use man. Catches up with us all in one way or another. I see my therapist now s much for prevention as for cure. Keep up with the stretching plan.

Massage therapist tells me every month:

Drink more water / Stretch before and after

[GirlyGymRat]

Working too much. Sleeping too little.Thinking about getting a puppy. Or maybe just buy plant to see if I can keep it alive. :/

Hope everyone is well or on road to recovery! Check back in a few....

[kelkel]

Wow.... unbelievable Kel! Now what's up with your Sideways picture eh lmfao karma's a biatch

I was laughing in advance of this post. It ain't sideways anywhere else. From this point forward we have to blame admin.......

[kelkel]

Working too much. Sleeping too little.Thinking about getting a puppy. Or maybe just buy plant to see if I can keep it alive. :/

Hope everyone is well or on road to recovery! Check back in a few....

Don't get a puppy. They need more attention than you have time to give right now and it would not be fair to the dog. Wait till life settles down some.

[hammerheart]

Working too much. Sleeping too little.Thinking about getting a puppy. Or maybe just buy plant to see if I can keep it alive. :/

Hope everyone is well or on road to recovery! Check back in a few....

Try a cactus, they are quite resilient.

[kelkel]

Try a cactus, they are quite resilient.

But they can be pricks.

[GirlyGymRat]

But they can be pricks.

Don't another prick in my life. LoL.

[NACH3]

I was laughing in advance of this post. It ain't sideways anywhere else. From this point forward we have to blame admin.......

Hahaha.... see it wasn't always me lol - ok agreed upon!

[NACH3]

What's good fellas?! Gotta nice heavy(short and intense) back w/o done this am - body needs a break especially being real first wk back for 2.5/3 wks of being off! Felt good tho - and will probably hit chest & bis tomorrow b4 taking 1-2 days off.

- lat pulldowns
Pyramided up 4-5 sets
2w heavy(stack)

- BB Bent over rows
1w heavy(275) 7-8 drop lil weight 2w 8-12

- overhand high pulls rows(hammer strength)
3w drop 10-12 drop 6

- one arm DB rows
1w(100s) 10 drop(80s) 8-9 drop(70s) 8-10

Been going with a slightly higher rep range after talking things over with Kel but still going heavy with most compound movements - I'm really liking switching it up going off feel really... but it's definitely helping shape me up well!

[almostgone]

Don't get a puppy. They need more attention than you have time to give right now and it would not be fair to the dog. Wait till life settles down some.

X 200% on this. Have taken several rescue mastiffs in over the years from MCOA and the majority of them were purchased without forethought of training, heartworm medication, play time, etc. Really took an assload of work to bring their anxiety level down and release their pent up angst which is usually expressed through aggression. Have a couple of nice war wounds from the experience but wouldn't change any of it for the world.
Think goldfish or turtle right now, IMO.

[almostgone]

Try a cactus, they are quite resilient.

But they can be pricks.

Off topic, but years ago one of my indoor mastiffs tried to eat an cactus the wife had inside. I walked in and he would take a bite at it, back up and raise hell at it for sticking him, and then go at it again. Took days to get all of the spines out of his tongue and jowls.
LOL, back then the wife's nephew was young like 4 or 5. I walked one of the puppies out to see him, and he screamed "dog!". I bought out the puppy's mom and he yelled " big dog!", then I bought out Samson, the cactus eater, and he screwed his face up, looked at his Mom and said "Horse?".
Funny stuff at the time.

[almostgone]

Ok, got legs in earlier. Spent some time stretching the bum shoulder and will nuke it here in a few with IR and then stretch it more.
It was pretty dang hot. The temp is right @ 90°F and supposedly with the humidity it feels like 103°F. Anyway, it's f-in hot!!!

1 set of crunches ~ 135 or so
Leg extensions- 2 w/u, Work-28, drop, 12+, drop, 11+. Discovered that I need to rest pause these. With my f-ed up left shoulder, I can't strip off plates or 35# w/o major pain.
Hacks- 2 w/u, Work- 13, rest pause, 4, rest pause 4..Maybe in another couple of months I'll be at 4 plates/side. Getting awful.close to trying it. LOL, every time I start to load a tad more weight on, I get a nice flashback to the time I popped a quad on hacks a few years ago.
Reverse hacks- 1 w/u, Work-13, rest pause, 7.
Leg press- 1 w/u, Work 1(feet wide)- 14 reps. Drop a plate and a quarter/side. Work2 (feet narrow)- 13 reps. Drop a plate/side Work3 (feet narrow)- 11 reps.
Standing calf raises w/ a double pump at the top- Work1- 11, rest pause, 7,rest pause,5. Drop a little weight. Work2- 14, rest pause, 9, rest pause, 6.
Seated leg curl- Work- 11, rest pause, 7,rest pause, 5.

67 minutes not including the shoulder work and I was seeing spots on every working set!!
Felt good to be back in the shop though. Really have been missing it!

[Capebuffalo]

Working too much. Sleeping too little.Thinking about getting a puppy. Or maybe just buy plant to see if I can keep it alive. :/

Hope everyone is well or on road to recovery! Check back in a few....

Start with a plant. Lol

[hammerheart]

Don't another prick in my life. LoL.

That prick cushion feeling.

[Capebuffalo]

The winner has been announced for Aprils Most Improved. Go check out the winner.

[kelkel]

Don't another prick in my life. LoL.

We should talk about that.

[almostgone]

Ouch, my legs are demolished. Boots feel like they weigh 50# each.

[Back In Black]

Ouch, my legs are demolished. Boots feel like they weigh 50# each.

Mine too mate, except my boots/shoes are now too incomfortable to wear for even a few hours. I'm relaxing my own dress code at work for the next few weeks and allowing myself to wear sneakers.

60 mins fasted cardio done, breaking my fast with salmon fillet and 3 scrambled eggs.

[almostgone]

Damn, an hour of fasted cardio. When you are on your zero carb days and doing lots of cardio, do you ever feel hypo at all, BIB?

[hammerheart]

A tad off topic but today I glanced at a gal passing by and she smiled. I did too.

Don't know if she was smiling with me or at me though.

[Capebuffalo]

Damn, an hour of fasted cardio. When you are on your zero carb days and doing lots of cardio, do you ever feel hypo at all, BIB?

I'd be in a coma

[Back In Black]

Damn, an hour of fasted cardio. When you are on your zero carb days and doing lots of cardio, do you ever feel hypo at all, BIB?

Zero carb days and exercise on those days are

Sunday - quads, core and 25mins cardio after
Monday - 60 mins fasted cardio
Tuesday - 60 mins fasted cardio then I will go in later for abs, lats and biceps and 30 mins post lifting cardio because I just dropped one of my fasted cardio days (Wednesday)

High carb day (650g) is Wednesday. I don't train I just eat and give my body a break

Medium carb days (400g per day)

Thursday - 60 mins fasted cardio and then go in later for delts, tri's and 30 mins cardio post lifting

Friday - lower back, hamstrings, obliques and 30mins post lifting cardio

Saturday - chest, calves and 40 mins post lifting cardio

I don't ever feel hypo but I am so ready for carbs at least 12 hours before I start eating them. The back workout on day 3 of zero carbs is inspired by caffeine but still tough. All my cardio is LISS though.

This is a 5 week plan for me, it ends in 12 days. I wouldn't really want to do it longer than that and, if I di, I'd probably change the days around so I didn't run 3 zero days in a row. It's been good though, it's really kicked my fat loss into overdrive, even the love handles are starting to go.

[Back In Black]

I'd be in a coma

How much cardio did you do all those years ago when you competed?

[almostgone]

A tad off topic but today I glanced at a gal passing by and she smiled. I did too.

Don't know if she was smiling with me or at me though.

Either way, she's in a good mood and likely to be receptive to talking.

[Capebuffalo]

How much cardio did you do all those years ago when you competed?

About an hour of racquet ball 5 days a week. But I wasn't carb cycling. I couldn't have done it with zero carbs.

What was your weight 12 weeks ago when you started? What do you weigh now. I know the carb cycling works. You introduced it to me a long time ago. I'm a believer.

[Capebuffalo]

Morning Ag. Everyone.

[almostgone]

Zero carb days and exercise on those days are

Sunday - quads, core and 25mins cardio after
Monday - 60 mins fasted cardio
Tuesday - 60 mins fasted cardio then I will go in later for abs, lats and biceps and 30 mins post lifting cardio because I just dropped one of my fasted cardio days (Wednesday)

High carb day (650g) is Wednesday. I don't train I just eat and give my body a break

Medium carb days (400g per day)

Thursday - 60 mins fasted cardio and then go in later for delts, tri's and 30 mins cardio post lifting

Friday - lower back, hamstrings, obliques and 30mins post lifting cardio

Saturday - chest, calves and 40 mins post lifting cardio

I don't ever feel hypo but I am so ready for carbs at least 12 hours before I start eating them. The back workout on day 3 of zero carbs is inspired by caffeine but still tough. All my cardio is LISS though.

This is a 5 week plan for me, it ends in 12 days. I wouldn't really want to do it longer than that and, if I di, I'd probably change the days around so I didn't run 3 zero days in a row. It's been good though, it's really kicked my fat loss into overdrive, even the love handles are starting to go.

Thanks for posting that, BIB! I kind of wondered what your routine was. I get somewhat hypo on very low carbs and heavy exertion or for some reason when running tren . If I get below 20-30g of carbs, I can easily have a blood glucose of 50mg/dL, which makes me feel like hammered shit.
My mother had a terrible time with diabetes, so I monitor mine fairly often.

[almostgone]

Oops, good morning, all!

[Back In Black]

About an hour of racquet ball 5 days a week. But I wasn't carb cycling. I couldn't have done it with zero carbs.

What was your weight 12 weeks ago when you started? What do you weigh now. I know the carb cycling works. You introduced it to me a long time ago. I'm a believer.

I'm down about 10lbs in actual weight I guess. More than that this morning but I am depleted a bit. My front looks quite a bit less than 10% but my back a bit more. Hoping for about a 3-4lb loss over the next couple of weeks.

[Capebuffalo]

I'm down about 10lbs in actual weight I guess. More than that this morning but I am depleted a bit. My front looks quite a bit less than 10% but my back a bit more. Hoping for about a 3-4lb loss over the next couple of weeks.

Good work BIB.

[Back In Black]

Thanks for posting that, BIB! I kind of wondered what your routine was. I get somewhat hypo on very low carbs and heavy exertion or for some reason when running tren . If I get below 20-30g of carbs, I can easily have a blood glucose of 50mg/dL, which makes me feel like hammered shit.
My mother had a terrible time with diabetes, so I monitor mine fairly often.

You have a more labour intensive job than me mate so that counts for something for sure.

My tren dosage isn't very high, about 240mg pw. Can't handle the night sweats or anger on much more than that. Besides, with the right nutrition plan, I don't really need it higher.

[Back In Black]

About an hour of racquet ball 5 days a week. But I wasn't carb cycling. I couldn't have done it with zero carbs.

What was your weight 12 weeks ago when you started? What do you weigh now. I know the carb cycling works. You introduced it to me a long time ago. I'm a believer.

And that's still 5 hours of HIT cardio on a calorie deficit. Still tough.

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D!

[Capebuffalo]

Good Morning Marcus Cape Nach Ag Clarky D!

Morning Song.

[NACH3]

Morning fellas!

Great work BIB! Showing us younger fellas up for sure!

Glad to be back... gonna hit arms together today as it's been 10+ days since... then chest tomorrow day off then legs are on Thursday as I have a partner to really push me!

Excited for the upcoming new job I'm back in training but like I said b4 it's actually a 13$/hr jump and I couldn't do the electrical gig at 12$/hr for 4 yrs even with a jump every yr... and at this club it's linked to a hospital which is very cool - and they advance/hire within for management - and I can get as high as 44-45&/hr just training! Very excited! Will keep you all updated in this as well

Good days to all!