**Marcus's HIT Dungeon**

[Capebuffalo]

What's this consist of Cape? More working sets at a slightly higher rep range? Curious...

There's no such thing as overtraining. He wanted bigger arms and worked them everyday to beyond failure.

[NACH3]

There's no such thing as overtraining. He wanted bigger arms and worked them everyday to beyond failure.

My pop was a big believer in this, also especially with doing arms twice a wk together, as well as hitting a bi or tri pump after other BP's per day(5-6 days a wk split - Arnold's) but I do think and believe in overtraining just not with BPs necessarily but definitely your CNS especially w/HIT of any kind volume or hypertrophy(Marcus' rep range)

[NACH3]

Legs today fellas hit em with some nice volume as well - DOMS Will be a MFer I can already feel it!

- leg ext's s/s seated leg curls
5w pyramiding up 8-15(8 being on last two sets basically)

- leg press
12/10/8/6/4/2(reps in a row)
3w sets and it burned like mad

- DB stiff legged deads
Pyramided up to 90s 10-15 reps
4w sets

Abducctor and adductor s/s'd together
3w sets s/s back and forth 12-15 reps

[almostgone]

Thanks Clarky. Trying my own version of something CT Fletcher talked about.

He's a character!!! Watched a video a while back of him running, DLB through the wringer on preacher curls. He's standing off to the side "preaching" at her biceps..."I command you to grow", then he breaks into that laugh of his. It's what we use to call the ass whooping laugh.

[NACH3]

He's a character!!! Watched a video a while back of him running, DLB through the wringer on preacher curls. He's standing off to the side "preaching" at her biceps..."I command you to grow", then he breaks into that laugh of his. It's what we use to call the ass whooping laugh.

Saw that vid as well, AG! Great one and I love how says 'I command you to F***in' grow.... ahhahahaha!

Definitely out her thru the ringer as you said tho lol

[Capebuffalo]

He's a character!!! Watched a video a while back of him running, DLB through the wringer on preacher curls. He's standing off to the side "preaching" at her biceps..."I command you to grow", then he breaks into that laugh of his. It's what we use to call the ass whooping laugh.

Yup

His tag line is "Its Your Mother Fucking Set" and

"At failure is when your set begins"

He just got out of the hospital for a heart attack.

[Gallowmere]

Yup

His tag line is "Its Your Mother Fucking Set" and

"At failure is when your set begins"

He just got out of the hospital for a heart attack.

"It's Still Your Motherfucking Set" is the full line. His explanation behind it's meaning was pretty awesome. Caught his movie on Netflix, and it was definitely worth the watch.

That and Eddie Hall's movie were probably among the better things I've seen on there so far.

[clarky.]

"It's Still Your Motherfucking Set" is the full line. His explanation behind it's meaning was pretty awesome. Caught his movie on Netflix, and it was definitely worth the watch.

That and Eddie Hall's movie were probably among the better things I've seen on there so far.

What are the names of them ?.

[clarky.]

AG, the office phoned me this afternoon. I have to go through there the mora morning for 10 am. Not really looking forward to this mate. Ma boss thinks it will be ok, he needs me on site.

Went shopping the night, then went out for T with the mrs it was nice.

[Gallowmere]

What are the names of them ?.

CT Fletcher My Magnificent Obsession and Eddie: Strongman

[NACH3]

AG, the office phoned me this afternoon. I have to go through there the mora morning for 10 am. Not really looking forward to this mate. Ma boss thinks it will be ok, he needs me on site.

Went shopping the night, then went out for T with the mrs it was nice.

Clarky, I hope it all works out for the best buddy!

[NACH3]

Yup

His tag line is "Its Your Mother Fucking Set" and

"At failure is when your set begins"

He just got out of the hospital for a heart attack.

How long ago did he have a heat attack, Cape?? Is he gtg!

[Capebuffalo]

How long ago did he have a heat attack, Cape?? Is he gtg!

He went in when Rich went in. He's ok. He's posting on Facebook

[NACH3]

He went in when Rich went in. He's ok. He's posting on Facebook

Oh ok cool! Thx for the info brotha!

[IronClydes]

I'm finally back from my hiatus fellas. Looking forward to perusing the thread to see what I missed. I've been in maintenance and minor muscle loss mode due to racing mountain bikes these past 8 months. Time to bulk and, finally, HIT!!! Can't wait for real pain


Sent from my iPhone using Tapatalk

[TRA]

Third leg session today since starting back on legs. Took Kel's advice (again) and picked up some wrist straps for straight leg dead. Huge difference. Hitting it with some volume to get joints back on line. Got a little brave today and it was a crushing workout. Kel helped me maximize leg press by suggesting focusing on keeping back straight and not rounding in order to avoid back issues on seated leg press and it actually focused more tension on quads. Crushed it today. Not walking so great tonight - bam!

Straight leg dead lift, BB 8-12reps
1 w/u
2 w no drop, no rest/pause

Seated hamstring curls 8-12
2 w/u
2 w, rest/pause last set x 2 to hit 8

Quad extension, static hold (following guidance of PT, no full extensions yet)
3 sets alternating legs pyramid up - 15 s hold each leg x 3 per set (was shaking like a leaf last set)

Seated leg press, nice and slow, 2-3 sec concentric, 4-5 sec eccentric
1 w/u x 25 rep
2 w x 20 (last set burned bad!, failure)
1 w x 15 w/rest pause to failure

Seat calf raise 8-12
1 w/u
3 w, rest pause last set

Standing single leg calf raise DB 8-12
3 w, rest pause last set

Felt really good to crush this today (bear in mind still rehabbing, so not likely equivalent to anyone else's crushing leg w/o). I haven't felt a burn like that in my quads in a long time and it was awesome. Got to give Kel props for support and for his advice which allows me to dial in the exercise for good technique and focus on targeted muscle groups.

[Gallowmere]

Kel helped me maximize leg press by suggesting focusing on keeping back straight and not rounding in order to avoid back issues on seated leg press and it actually focused more tension on quads.

That's something that's always frustrated me when I see people doing it. Okay dude, we get that you can leg press with all three pegs loaded with 45s, plus your partner laying across the sled. You're also just begging to slip a disc, because your back looks like a fish hook at the bottom.

The utter contempt that some people display for basic biomechanics is absolutely ridiculous. It's getting to the point where I almost feel like everyone should be forced to read Dr. Kelly Starrett's book before being allowed to load anything involving the spine, shoulders or hips with heavy weight.

[clarky.]

Clarky, I hope it all works out for the best buddy!

Thanks mate, traffic was ok so here just now. Just going to go in and see what's what. My head is fried.

[clarky.]

Morning fellas/ladies, shoulders and traps for me the day. I'm still all sore, report back in a wee while just away to see if i still have my job.

[almostgone]

Maybe it's time to take a couple weeks off.

I did give that a try, Kel, but it didn't do the trick this time. Should be getting my online labs back any time now. Almost wondering if I'm getting my E2 a little low and it is compounding the issue?

And I get my results with no free T, % free T, or sensitive E2. Paperwork said they had insufficient specimen to test. I'm guessing either the phlebotomist didn't draw enough vacutainers (she was swamped) or somebody dropped something.
Should be sending me re-issues of the orders for the missing labs. A couple of blood related values are crazy as is the norm for me, but lipids are slightly better than before. IGF-1 at the upper end, and PSA hasn't budged from last labs.

[clarky.]

And I get my results with no free T, % free T, or sensitive E2. Paperwork said they had insufficient specimen to test. I'm guessing either the phlebotomist didn't draw enough vacutainers (she was swamped) or somebody dropped something.
Should be sending me re-issues of the orders for the missing labs. A couple of blood related values are crazy as is the norm for me, but lipids are slightly better than before. IGF-1 at the upper end, and PSA hasn't budged from last labs.

Ffs AG, how long will this take now ?.

[almostgone]

AG, the office phoned me this afternoon. I have to go through there the mora morning for 10 am. Not really looking forward to this mate. Ma boss thinks it will be ok, he needs me on site.

Went shopping the night, then went out for T with the mrs it was nice.

Got my fingers crossed for you, Clarky. Sounds like your boss has you back, which is good!

[clarky.]

Got my fingers crossed for you, Clarky. Sounds like your boss has you back, which is good!

He has mate, he is a great guy and i get on great with him. Fuck i even go to his house phone each other out side work ect. Maybe some of the guys are pissed of at that ?.

A yway meeting went ok i think i got my points across calmly. Now they are going to have a meeting and let me know. All this because of a fucking wee lying fucking junkie.

[almostgone]

Ffs AG, how long will this take now ?.

Probably just a day or two to get the orders and then a week to get results. I should be G2G for anything the Dr. will check later this month.

[clarky.]

Probably just a day or two to get the orders and then a week to get results. I should be G2G for anything the Dr. will check later this month.

Ahh ok..

[Capebuffalo]

He has mate, he is a great guy and i get on great with him. Fuck i even go to his house phone each other out side work ect. Maybe some of the guys are pissed of at that ?.

A yway meeting went ok i think i got my points across calmly. Now they are going to have a meeting and let me know. All this because of a fucking wee lying black fucking junkie.

[NACH3]

*like* Lmfao perfect pic, too! Lol

[NACH3]

Hey gents and ladies!

Hope everyone is doing well and looks like everyone is crushing their w/o's so let's keep on it everyone and Drive, motivate, and inspire each other!

My legs are killing me and it feels great gotta keep pushing and training my arse off with everything but definitely legs again!

[clarky.]

All good fellas, back to work on monday bosses found out he was a wee lying junkie fucker. Just heading into the gym, report back the night. .

[kelkel]

And I get my results with no free T, % free T, or sensitive E2. Paperwork said they had insufficient specimen to test. I'm guessing either the phlebotomist didn't draw enough vacutainers (she was swamped) or somebody dropped something.
Should be sending me re-issues of the orders for the missing labs. A couple of blood related values are crazy as is the norm for me, but lipids are slightly better than before. IGF-1 at the upper end, and PSA hasn't budged from last labs.

Some good news at least!

[kelkel]

Felt really good to crush this today (bear in mind still rehabbing, so not likely equivalent to anyone else's crushing leg w/o). I haven't felt a burn like that in my quads in a long time and it was awesome. Got to give Kel props for support and for his advice which allows me to dial in the exercise for good technique and focus on targeted muscle groups.

Everybody learns from each other here, that's what makes this place so great! More than glad to help TR!

[almostgone]

Some good news at least!

Yes sir! I just got a message at my account w/ PrivateMD saying they have reissued new orders, so I'll get the blood drawn soon to get the free T and sensitive E2 values.
I'm going to have to do do some reading over the next few days to bring myself up to speed on the iron panel.
Serum iron is above the lower end of the range, ferritin is at the the bottom end, total iron binding capacity is at the upper end, and iron saturation is low. Hemoglobin is at the upper end of the range, and hematocrit is right at the top. Still sticking with the the daily low dose elemental iron.
Very happy to see the lipids and liver enzymes held up well after the last blast, HDL actually increased a bit, although my lipids and liver enzymes were pretty darn good last time.
Think I may just make my next little blast strictly test, say maybe TRT+?

[almostgone]

Everybody learns from each other here, that's what makes this place so great! More than glad to help TR!

X2 on that, Trail! It's a really good group of guys and gals in here, you will not find better, IMO.
Glad you're jumping in the thread with us.

[almostgone]

Ok, scarfing down some calories. Work was busy last night so my food ended up being a couple of scoops of WPI, a couple of ounces of shredded wheat, and an ounce of almonds.
Having sirloin filet, grilled leeks, and a red potato now. Try to ramp down quickly so I can hopefully get in legs before going to work tonight. Have to go in a bit earlier than usual tonight and working all weekend. Looks like I will be working next weekend as well, then it should ease up a bit

[kelkel]

Ok, it's one of those fucking days already. Started last night when my Insinkerator started slowly leaking. Wake up this morning and taking son to the bus stop and hear an odd noise from a tire. Sounded like a stone in it or similar, air pressure fine. Hour or so later taking the dog to the vet for grooming when suddenly the low tire pressure indicator goes off. I'm about a half mile from the vet's now and as I'm continuing to drive I can see the tire pressure on the dash just slowly drop to nothing as I pull in the parking space. F'n lovely.

Take the dog in and now it's time to figure out the hidden jack, tools, etc. First time with this car (Hemi-Durango.) Ends up being like a f'n rubics cube to get everything out. Quite a pain in the ass. Right near the end a guy parks near me, drops his dog off then grabs an impact wrench from his trunk and lends a hand. Twas much appreciated. So, now the tire is at the shop getting plugged. I can't imagine getting the jack and tools back in the way the were initially.

So, what's next?

[almostgone]

Ok, it's one of those fucking days already. Started last night when my Insinkerator started slowly leaking. Wake up this morning and taking son to the bus stop and hear an odd noise from a tire. Sounded like a stone in it or similar, air pressure fine. Hour or so later taking the dog to the vet for grooming when suddenly the low tire pressure indicator goes off. I'm about a half mile from the vet's now and as I'm continuing to drive I can see the tire pressure on the dash just slowly drop to nothing as I pull in the parking space. F'n lovely.

Take the dog in and now it's time to figure out the hidden jack, tools, etc. First time with this car (Hemi-Durango.) Ends up being like a f'n rubics cube to get everything out. Quite a pain in the ass. Right near the end a guy parks near me, drops his dog off then grabs an impact wrench from his trunk and lends a hand. Twas much appreciated. So, now the tire is at the shop getting plugged. I can't imagine getting the jack and tools back in the way the were initially.

So, what's next?

BBQ chicken pizza and some ice cream....you deserve it. Kudos and good karma to the guy that took time to help. It's an uncommon act of kindness these days.

[almostgone]

Tyrone Biggums! That was a f-in funny character.

Don't know which way the hurricane is heading, Cape, but I'm securing stuff just in case. That's one big @ss storm.

[TRA]

Ok, it's one of those fucking days already. Started last night when my Insinkerator started slowly leaking. Wake up this morning and taking son to the bus stop and hear an odd noise from a tire. Sounded like a stone in it or similar, air pressure fine. Hour or so later taking the dog to the vet for grooming when suddenly the low tire pressure indicator goes off. I'm about a half mile from the vet's now and as I'm continuing to drive I can see the tire pressure on the dash just slowly drop to nothing as I pull in the parking space. F'n lovely.

Take the dog in and now it's time to figure out the hidden jack, tools, etc. First time with this car (Hemi-Durango.) Ends up being like a f'n rubics cube to get everything out. Quite a pain in the ass. Right near the end a guy parks near me, drops his dog off then grabs an impact wrench from his trunk and lends a hand. Twas much appreciated. So, now the tire is at the shop getting plugged. I can't imagine getting the jack and tools back in the way the were initially.

So, what's next?

Hopefully not a weekend vacation in Barbuda...

[TRA]

X2 on that, Trail! It's a really good group of guys and gals in here, you will not find better, IMO.
Glad you're jumping in the thread with us.

Thanks! I'm not nearly as accomplished as the group but I like setting a high bar

[clarky.]

Hi fellas/ladies, did shoulders and traps this afternoon, it went ok.

Db side raises 3 sets

Seated 45° side raises 3 sets a side

Head on back of bench rev db flys 5 sets

Seated shoulder press 2 sets drop 2 sets

Rev cable fly 2 sets

Smith shrugs 4 sets

Machine shrugs db grip 2 sets

Done.