**Marcus's HIT Dungeon**

[marcus300]

1,085,599 - views
1328 - pages
53,119 - replies
68096 -likes

[almostgone]

1,085,599 - views
1328 - pages
53,119 - replies
68096 -likes

This thread is a beast!

[marcus300]

This thread is a beast!

I just saw the over mil views woooow that's some going for a training, education, motivating, diet and logging thread

[marcus300]

You guys been busy while I was away, thought it might of fell off and another set up but wooow what happen while I was away, its climbing at a crazy rate

[DCI]

No gym tonight college instead. But will go tomorrow and thursday and friday

[NACH3]

Woooow... I didn't see that just been posting like yiu was here the whole time lol this thread is a damn goldmine of knowledge!

Morning all!

What's up fellas how's everyone doing today... off from work so I'm thinking chest bis as long as the shoulder holds up or it'll be legs to give it a rest! We shall see!

[songdog]

You guys been busy while I was away, thought it might of fell off and another set up but wooow what happen while I was away, its climbing at a crazy rate

Just biz as usual there Boss man

[songdog]

Good morning everyone looks like a Indian summer here time for my morning walk.

[marcus300]

This thread is a beast!

Thanks to everyone who kept this going while I was away

[marcus300]

Why?

[kelkel]

Why?

Because I said so.

[TRA]

Still lighter weights and multiple sets on some things, but making progress. Left side still lagging the right. Dropping off a bit of weight between sets on most stuff.

Broomstick stretches and anterior/pec stretches off of an upright of my squat rack.

Cable side laterals- 2 w/u, Work- (L)- 12, rest pause, 5. (R)- 10, rest pause, 4+.
Rev flyes- 2 w/u, Work1- 12, rest pause, 4. Work2- 10+ reps w/ a slow 10 count hold on the partial.
D'bell presses- 2 w/u, Work1- 12 reps. Rest for 1 minute and kept the same weight to start the second working set. Work2 - 5, drop,5,drop,4.
B'bell shrugs - 2 w/u, Work(front)- 9+ reps w/ a slow 10 count hold on the partial. Drop a little.weight. Work2(rear)- 9+ reps.
Superset the b'bell shrugs with d'bell shrugs from the side to failure- 9 reps.

39 minutes.
Killed another copperhead out front of the shop tonight. Dang thing was lying right in front of the roll up door. Guess it was sucking up the heat from the concrete. Anyway, I had to send it to skull orchard.

We have the same issue with rattlesnakes out here. They are more likely to be in areas like sidewalks, porches, driveways, etc. when the outside evening temps start to drop and daytime gets warm so they lay on the concrete at night just like you said to suck up the passive solar heat that is there from the day time. The cool thing is the fire dept will come to people's homes if called and retrieve them and dump them off out in the desert. Very common occurrence!
We have tarantulas too, but they are just cute and kind of mind their own business.
Scorpions, different story. Hate those things.

[TRA]

Well, Monday and likely crazy at work, will start in a few. So good morning to everyone.
Had legs yesterday so nice and tired today which feels good.
Scheduled for cardio only day, 20-25 min aerobic zone stuff. But contemplating heading to gym and making it an arms only day to get that inserted into the mix.
My split would then look like:
Chest
Back
Shoulders/traps
Legs
Arms
Off/cardio
Repeat

I get that chest is first and problem areas should come first, but it's constant schedule so at this point it's only that I choose to list chest first. Thoughts on the split welcome.

[kelkel]

We have tarantulas too, but they are just cute and kind of mind their own business.

Oh hell no.

[almostgone]

We have the same issue with rattlesnakes out here. They are more likely to be in areas like sidewalks, porches, driveways, etc. when the outside evening temps start to drop and daytime gets warm so they lay on the concrete at night just like you said to suck up the passive solar heat that is there from the day time. The cool thing is the fire dept will come to people's homes if called and retrieve them and dump them off out in the desert. Very common occurrence!
We have tarantulas too, but they are just cute and kind of mind their own business.
Scorpions, different story. Hate those things.

We have the small scorpions here. Their sting is uncomfortable but not terrible. The worst scorpion I've been around is Hemiscorpius lepturus. We called the hell rider.
No tarantulas around here, but I remember seeing some at Ft. Ord decades ago that looked the about the diameter of a small dinner plate. They were relatively docile, but got into the damnedest places.
Occasionally will see an Eastern diamondback here in SC, but you generally hear them before you see them if lucky and they seem to prefer to run alone? I've found it best to move away at a right angle. Definitely not sociable at all.
Copperheads are just perpetually pissed off! They get decent sized here, but when I lived on the Tennessee River in Alabama, we had some monster copperheads there. A sh!tload of cottonmouths as well.
What really screws with my head are the flying squirrels around here. Damn things will zip past you at night if you get too close to their nest. Aggravating as hell, especially if they get too close and take a nip at you. Have a very miniscule piece of earlobe missing because of that.

[almostgone]

Why?

Because we lift, therefore we exist!

[almostgone]

Because I said so.

...and there you have it!

[almostgone]

Well, Monday and likely crazy at work, will start in a few. So good morning to everyone.
Had legs yesterday so nice and tired today which feels good.
Scheduled for cardio only day, 20-25 min aerobic zone stuff. But contemplating heading to gym and making it an arms only day to get that inserted into the mix.
My split would then look like:
Chest
Back
Shoulders/traps
Legs
Arms
Off/cardio
Repeat

I get that chest is first and problem areas should come first, but it's constant schedule so at this point it's only that I choose to list chest first. Thoughts on the split welcome.

Looks pretty good to me, Trail. You have a lift in between back and legs which will allow the larger muscle groups a little "extra more" recovery time.
How often do you lift? Every other day? A couple of day on and one off? No real purpose that I ask other than the fact that I am an information junkie.

[almostgone]

Good night, guys and gals. It was a long shift/worked over a couple of hours, so hopefully will rest well and hit the shop tonight for....squats, I believe.

[NACH3]

Well, Monday and likely crazy at work, will start in a few. So good morning to everyone.
Had legs yesterday so nice and tired today which feels good.
Scheduled for cardio only day, 20-25 min aerobic zone stuff. But contemplating heading to gym and making it an arms only day to get that inserted into the mix.
My split would then look like:
Chest
Back
Shoulders/traps
Legs
Arms
Off/cardio
Repeat

I get that chest is first and problem areas should come first, but it's constant schedule so at this point it's only that I choose to list chest first. Thoughts on the split welcome.

You know I like it - looks really familiar to mine let us know how you get on with it and keep us updated on rest recovery & if Your getting enough of both!!

[TRA]

Looks pretty good to me, Trail. You have a lift in between back and legs which will allow the larger muscle groups a little "extra more" recovery time.
How often do you lift? Every other day? A couple of day on and one off? No real purpose that I ask other than the fact that I am an information junkie.

I lift just like the split shows, each sequential day. Think I need to hit arms today for sanity so will insert cardio/rest tomorrow and hit chest starting Wednesday. I'm afraid if I put any more days between the lifts I will be too extended between body parts. A little tired today as it will be day 5 without rest but I have my big boy pants on today.

[kelkel]

A little tired today as it will be day 5 without rest but I have my big boy pants on today.

That depends, doesn't it?

[TRA]

That depends, doesn't it?

Hahaha, indeed it does! Hope they aren't visible at the gym...you make me laugh my friend. If I think about that during a set I'm done...

[TRA]

Made it to gym - was pretty tired pre w/o since I carbed yesterday after 3 wk of keto. Trying the carb cycling and a little tired today.

Arms

Seated alternating DB curls
1 w/u @ 12 25#
1 feeler x 12 30#
1 w set w/ r/p x 3 to hit 11. 40#

Seated concentration curls
1 w set w/ r/p x 2 to hit 12. 35#

Standing cambered bar cable curls
1 feeler set x 12. 47.5
1 w set w/ r/p x 3 to hit 13. 67/5

Seated DB tricep extension
1 w/u x 12 35#
1 w set x 11 55#
1 w set with drops to hit 13 starting at 65#

Cable pushdowns, cambered bar
1 w set w/ r/p x 2 to hit 12. 67.5

Close grip bench in smith
1 feeler x 12
1 w set w r/p x 2 to hit 12

30-45 s between sets, 10-15 s between r/p
1 min between exercises

Felt weird because the workout went so quick but pump felt crazy and felt like I hit arms as hard/harder than normal routine. I think I still have some work to do on dialing in weights and rep ranges but felt good

[GirlyGymRat]

That depends, doesn't it?

Ha ha ha. I caught this one. Lololol

[clarky.]

Morning fellas/ladies, shoulders and traps for me the day. Hope everyone is good, catch up the night.

[almostgone]

Ended up rolling and stretching my back. It was knotted up again when I woke up. Maybe it is time to flip/spin the mattress or buy a new one?
Did get the remainder of my lab results yesterday in my email. The labs I pulled the other week had my Total T@ 796 on a scale of 264-916 ng/dL, but they didn't run the free T and E2 test.
The new results came back and my Total T was 625 (264-916 ng/dL) which surprised me a little since both labs were pulled at the same time relative to my injection schedule, but my Free T looks good 22.25 ng/dL ( 5 - 21 ng/dL) and my E2 may be just a shade low. It was 21.1 pg/mL ( range of 8-35 pg/mL).
% Free T = 3.56 on a range of 1.5 - 4.2%.

Dr. appointment later this week. It's the day after my Wednesday shot, so I'm debating whether to push my shot out one day to Thursday after my appointment or stick with my regular schedule and inject Wednesday. Thoughts, anyone?

Planning on doing a whole blood donation when I get off of work this morning. Hct isn't horrible, but I'd rather keep it that way. Hopefully it won't ding my ferritin which is at the bottom end of the range.

[almostgone]

Morning, all!

[marcus300]

copied from MS thread, thought it may help other give it a try, who knows

Chest and tris today.

Bench 225x5
245x5
275x2
225x10

DBpress 100x3
85x8
Skull crushers 110x10x3 first time I've done this in a very long, really hit the tris hard

ISO kickbacks 17.5 on high cable 3x10
Pressdowns supersets with lower cable pec flies. 3x10 at 25lbs
Decline hammer strength bench burn outs 1plate each side 20-30 reps 15-20 half reps.

Workout went really well, I felt very strong and had a lot stamina. I've been taking 45gr of simple carbs with 5grams of Creatine Mono intra workout. That seems to help keep my pump during the workout.

I'm up one pound this week overall. It was a little difficult dailing in my bulking diet last week but I think I'm getting closer and closer.

I've got some great triceps movements what really targeted my triceps and put a lot of tissue on the, the kind of muscle what just hangs there and you can see if relaxed in clothes. Skull's are great but they did hurt my elbows once I started to get heavy and one things the triceps respond well to it heavy weight so I changed things up slightly and changed the skull's to db skulls which took the static position away from your wrists and also I moved my elbow further back slightly past my skull if you were to draw a line and this target the tricep muscle even more. Anyway i'll stop waffling but just wanted to drop in here and say another movement what put serious muscle on mine and also isolated to the max.

Its the overhead db French press, makes sure you use a bench with a short back so the db doesn't hit ti on the way down and its a two handed movement not one. When your elbow is above your head and you bend the elbow joint the tricep is in a vulnerable position and the strain and stress is direct on the long head. Lower really slowly and power up, as you get some strength on these you may need someone to pass you the bell or even take it off you when you fail. I did 120's last time and felt easy this was before I was sick but ive been doing these for a long time and its a great movement for packing on some beef on your tricep all around the backside of your arm the long head. Many people who do tricep stick with the easy movements like push downs and stuff but those heavy arse over head tricep movements what target and isolate the tricep are the way forward if you want a huge piece of beef hanging off your arm when relaxed in clothes I'm going to copy this into my dungeon thread if you don't mind some may benefit from it, hope that fine MS

[marcus300]

Ended up rolling and stretching my back. It was knotted up again when I woke up. Maybe it is time to flip/spin the mattress or buy a new one?
Did get the remainder of my lab results yesterday in my email. The labs I pulled the other week had my Total T@ 796 on a scale of 264-916 ng/dL, but they didn't run the free T and E2 test.
The new results came back and my Total T was 625 (264-916 ng/dL) which surprised me a little since both labs were pulled at the same time relative to my injection schedule, but my Free T looks good 22.25 ng/dL ( 5 - 21 ng/dL) and my E2 may be just a shade low. It was 21.1 pg/mL ( range of 8-35 pg/mL).
% Free T = 3.56 on a range of 1.5 - 4.2%.

Dr. appointment later this week. It's the day after my Wednesday shot, so I'm debating whether to push my shot out one day to Thursday after my appointment or stick with my regular schedule and inject Wednesday. Thoughts, anyone?

Planning on doing a whole blood donation when I get off of work this morning. Hct isn't horrible, but I'd rather keep it that way. Hopefully it won't ding my ferritin which is at the bottom end of the range.

Ive got a load of shit coming up in the following weeks mate, one bit of it is my bloods and very indepth ones so I am hoping things are getting better. My trt is now 13 wks and having venasections every 6 weeks plus other shit going on. My bloods will be drawn at week 12 of my 13 protocol trt and I will be wondering what my T is because my last shot of T was 4ml 1000mg of nebido I only had 250mgs so ive gone 13 weeks just on 250mgs. There are certain things for this but I will wonder what it is

[marcus300]

Made it to gym - was pretty tired pre w/o since I carbed yesterday after 3 wk of keto. Trying the carb cycling and a little tired today.

Arms

Seated alternating DB curls
1 w/u @ 12 25#
1 feeler x 12 30#
1 w set w/ r/p x 3 to hit 11. 40#

Seated concentration curls
1 w set w/ r/p x 2 to hit 12. 35#

Standing cambered bar cable curls
1 feeler set x 12. 47.5
1 w set w/ r/p x 3 to hit 13. 67/5

Seated DB tricep extension
1 w/u x 12 35#
1 w set x 11 55#
1 w set with drops to hit 13 starting at 65#

Cable pushdowns, cambered bar
1 w set w/ r/p x 2 to hit 12. 67.5

Close grip bench in smith
1 feeler x 12
1 w set w r/p x 2 to hit 12

30-45 s between sets, 10-15 s between r/p
1 min between exercises

Felt weird because the workout went so quick but pump felt crazy and felt like I hit arms as hard/harder than normal routine. I think I still have some work to do on dialing in weights and rep ranges but felt good

Nice to hear you had a good workout, just remember when you are about to start a working set think to yourself, this is it I cant fail I have to go past my body defense and push through that pain and into that growth phase and go to absolute failure. Forget about the drops, rest pause, force or negs the only things on your mind is total failure the advanced movements like forced and negs or drops come after you hit total failure. Don't put in your mind ive got to do these otherwise you'll stop before failure hits so you can perform the drops or forced. These are just a bonus few reps into deep growth but the true concept is going to failure on that set so your body as no alternative but to grow

[marcus300]

Morning fellas/ladies, shoulders and traps for me the day. Hope everyone is good, catch up the night.

Stop fishing

[marcus300]

Hi all. Hello Clarky! Looking HUge. Marcus in the house !!!!

Yoga and then legs, wee bit of shoulders.

Squats
Lunges
Sumos
Hip thrusts
Seated calfs
One arm dB snatch
Incline rear delts
Laterals
Fronts
20 minutes inline treadmill

bod seems to have some memory.

Very nice, GGR in the house nice to see your still around

[Capebuffalo]

Good morning all. Turned 45 yesterday. For several weeks I've had little motivation and little desire in the gym. I get there and can't get my mind into it. I think about work family life and am ready to leave. I can't lift the numbers I used to. I think that's what bothers me the most. Where there were 4-5 plates there are 2 and it's heavy. I'm in the parking lot waiting to go in. I'm going through the motions but I can't get my soul behind it. Hope this changes soon. A bit depressing. This is what I do. Love to do. Now the passion isn't there.

Just wanted to share.

[almostgone]

Good morning all. Turned 45 yesterday. For several weeks I've had little motivation and little desire in the gym. I get there and can't get my mind into it. I think about work family life and am ready to leave. I can't lift the numbers I used to. I think that's what bothers me the most. Where there were 4-5 plates there are 2 and it's heavy. I'm in the parking lot waiting to go in. I'm going through the motions but I can't get my soul behind it. Hope this changes soon. A bit depressing. This is what I do. Love to do. Now the passion isn't there.

Just wanted to share.

Sometimes/often I suffer with the same thought patterns, Cape. The only thing I have found that helps somewhat is to do some mental housecleaning. Dump your brain as much as possible, get a little pissed, and go in and attack the plates. Don't worry about the numbers, that's the young man's game.
Don't know if it will work for you, but hope it helps.

[kelkel]

Good morning all. Turned 45 yesterday. For several weeks I've had little motivation and little desire in the gym. I get there and can't get my mind into it. I think about work family life and am ready to leave. I can't lift the numbers I used to. I think that's what bothers me the most. Where there were 4-5 plates there are 2 and it's heavy. I'm in the parking lot waiting to go in. I'm going through the motions but I can't get my soul behind it. Hope this changes soon. A bit depressing. This is what I do. Love to do. Now the passion isn't there.

Just wanted to share.

Cape when's the last time you had full BW / physical?

[kelkel]

Ive got a load of shit coming up in the following weeks mate, one bit of it is my bloods and very indepth ones so I am hoping things are getting better. My trt is now 13 wks and having venasections every 6 weeks plus other shit going on. My bloods will be drawn at week 12 of my 13 protocol trt and I will be wondering what my T is because my last shot of T was 4ml 1000mg of nebido I only had 250mgs so ive gone 13 weeks just on 250mgs. There are certain things for this but I will wonder what it is

Very curious where your T levels will end up.

[songdog]

Good morning everyone just sitting here drinking my coffee then my morning walk.Happy Birthday Cape you old goat!

[Capebuffalo]

Cape when's the last time you had full BW / physical?

Physical less than a year ago. Full blood work has been a while.

[NACH3]

Morning fellas -

Had to lay off my shoulder again I'm getting very pissed at this new pain in my neck and my shoulder ROM is down I'd say 40% of what if was already wtf!

Delts and tris today of Chet and bis fuck it!

@ Cape happy B-day buddy!