**Marcus's HIT Dungeon**

[NACH3]

Very sorry to hear and hoping for the best.

Thank you, Bizz! Much appreciated we shall see what's going on in there and what's different!

[NACH3]

I get that, the healing time and flexibility especially. 10 years ago I could extend my leg onto a counter and grab the bottom of my foot without bending my knee. Now...swear to god this is the truth...when I bend over with knees locked I can reach mid-shin. I showed my girlfriend and she laughed solid for about 10 minutes.

Hahaha man it's hilarious how we 'can't' actually move the way we should but damned if everyone thinks we can! Lol

[kelkel]

I showed my girlfriend and she laughed solid for about 10 minutes.

So little time.....

[kelkel]

And I'll compete with anybody for the title of least flexible......

[almostgone]

Just woke up. Think I will lift tonight and see how I feel tomorrow. As much as I hate to admit it, I may need to take a week off, we'll see. It took me 5 days to pretty much recover from squats this time, which is about 2x the normal. LOL, I was hurting so bad that my inside voice kept whispering rhabdomyolysis and I was considering having blood work done even though I just had labs middle of last week. It was very weird.
I may need to get rested up before I get into this small blast?

[TRA]

[TRA]

And I'll compete with anybody for the title of lease flexible......

[almostgone]

Meh, marginally decent lift. The l.arm still is affecting my working weights for most upper body stuff. Didn't do much lower back work; still feeling it from squats.


1 set of crunches ~ 130+
Close grip u'hand pulldown- 3 w/u, Work - 5+, rest pause, 2+,rest pause, 1+ w/ a 10 count hold into a negative on partial reps.
D ring handle pulldown- 1 w/u, Work- 5+, rest pause,4+,rest pause,2+ w/ 10 count hold into negative on partials.
Tbar rows- 2 w/u, Work1- 13 reps. Rested 1 minute. Kept the same weight. Work2- 5 reps.
Low pulley rows w/ cambered D ring handle - 1 w/u. Work1 - 5+ w/ slow 10 count neg. Drop little weight. Work2 - 13+ reps w/ a slow 10 count neg. Not as strong on these as the close grip rows, never have been, but I like to change it up a bit occasionally.
Deads- 1 set of light reps just for the stretch- 15 reps.

43 minutes.

[marcus300]

And I'll compete with anybody for the title of lease flexible......

You will lose for sure

[marcus300]

Morning people

[almostgone]

Morning, Marcus and everyone.

[clarky.]

Morning Fellas/ladies, arms are right sore the day. Going to do shoulders and traps the night, report back the night.

[Capebuffalo]

Morning fellas. No gym this morning. Only work work work.
All work and no lifting makes Cape a small boy.

[TRA]

Rest day. Needed. Great arm session yesterday, will post up later.
Hope everyone has a stellar day.

[kelkel]

Chest n arms yesterday. Twas a good day:

Inclines: 3 heavy last with DD
Flat dumbells: 3 moderate with hard lock/squeeze at top
Flyes: 3 sets 12 ish reps **

Tip for these as with all my prior years in the gym I used to see them started incorrectly all the time. Once the dumbells are straight up and you're ready to start, the first move should be pushing the elbows back (toward your head) as you start the downward movement. The goal is to keep the upper arm parallel to the shoulder girdle. If you don't actually think about this your elbows / upper arm will trend down (toward hips) which changes the movement significantly and lessens the direct effect on your chest. Try it. Do a rep without thinking about it (honestly) and you'll see/feel the downward trend. Then correct it.

Biceps:

Dumbell curls: 3 sets 10 ish reps
Preacher curls: 3 sets, 10-15 reps weights getting better on these but scares me a bit
Cable curls: 3 sets 10-12 reps. These felt good. A bit looser form.

Triceps:

Pushdowns: 3 heavy. Strong on these today
Cable skull crushers (try these): 3 sets 8-12 reps. Constant tension on these.
Reverse push downs (behind back-like dips): 3 sets 12-15 reps. Lighter on these lately to hit peak hard with pause.

Good day.

[kelkel]

One more good item. Picking up a standing, plate loaded leg curl today. Been wanting one for a few years but could never find one that I liked that was reasonable. Most are just way to big anymore for the allotted space. So, I was watching the Eagles game at my Dentist friends house like normal and he asked me if I found one yet. Said nope and he said Merry Xmas and gave me his. It is exactly the type I've been wanting. They're not using it anymore and remembered I wanted one. Awesome. It's like brand new. He basically stole it (not literally) from an estate sale years ago.

It wouldn't fit in the back of my Durango so going back later today with a pick-up truck to grab it. Will post a pic of it when I bring it home.

@ AG: Finally.

[marcus300]

Venesection done, feel weak, cold and faint. 2 pints out in the last 6 weeks not sure if they going to do anything else. Blood work next week full panel. Can't train just been doing stretching due to very poor mobility and flexibility.

[kelkel]

Well lets hope next weeks BW comes back on point.

[marcus300]

Well lets hope next weeks BW comes back on point.

This is secondary Kel ive had good news and things are moving forward regarding my health just need to rebuild now. My BW is so fuked up due to certain reason ( not AAS related, not been on for 3.5 yrs) so hopefully lowering the volume will bring me into range and I am good to go.

[kelkel]

This is secondary Kel ive had good news and things are moving forward regarding my health just need to rebuild now. My BW is so fuked up due to certain reason ( not AAS related, not been on for 3.5 yrs) so hopefully lowering the volume will bring me into range and I am good to go.

Roger that then. If good to go do you plan on implementing anything (low dose) in the near future?

[almostgone]

One more good item. Picking up a standing, plate loaded leg curl today. Been wanting one for a few years but could never find one that I liked that was reasonable. Most are just way to big anymore for the allotted space. So, I was watching the Eagles game at my Dentist friends house like normal and he asked me if I found one yet. Said nope and he said Merry Xmas and gave me his. It is exactly the type I've been wanting. They're not using it anymore and remembered I wanted one. Awesome. It's like brand new. He basically stole it (not literally) from an estate sale years ago.

It wouldn't fit in the back of my Durango so going back later today with a pick-up truck to grab it. Will post a pic of it when I bring it home.

@ AG: Finally.

No shit? F-in excellent, man!!!! I know you've been on the scout for one for a while. When you get time and get it setup, post up a pic, please.
D@mn good friend there!

Shit, it just hit me, you couldn't have gotten it for a better price. Awesome, Kel!

[marcus300]

Roger that then. If good to go do you plan on implementing anything (low dose) in the near future?

I won't use steroids again, I'm not saying anything I've been through was related to AAS but I'm done with them i'll be happy with my health and TRT. If I can come back to anything like I use to train which is a hard call I will rebuild again fast. My body loves weights but tiny steps but I am 99% sure its over for AAS. acceptance is a hard pill to swallow when you been this huge figure but sometimes you need to reset button to be pressed.

[almostgone]

Venesection done, feel weak, cold and faint. 2 pints out in the last 6 weeks not sure if they going to do anything else. Blood work next week full panel. Can't train just been doing stretching due to very poor mobility and flexibility.

Let us know how your results look, Marcus.
Is this the first time you've had venesections at 6 week intervals? How's your ferritin doing?

[kelkel]

Oh I totally understand. I was off all AAS for almost 20 years before TRT hit me and if I had to go back to just TRT I'd be fine. No, you're not quite as big on TRT solo but still bigger and better than 99% due to knowledge, discipline and work ethic. Things you well know.

[marcus300]

Let us know how your results look, Marcus.
Is this the first time you've had venesections at 6 week intervals? How's your ferritin doing?

Everything is all over the place mate, its all up in the air at the moment something's are dangerously high and some dangerously low lol. I will know better this time around whats really going on

[marcus300]

Oh I totally understand. I was off all AAS for almost 20 years before TRT hit me and if I had to go back to just TRT I'd be fine. No, you're not quite as big on TRT solo but still bigger and better than 99% due to knowledge, discipline and work ethic. Things you well know.

Thanks Kel I live in hope. The Marcus rebuild will soon start and be fully logged here

[TRA]

Marcus, I don't know the background but good luck with everything. The body has remarkable capabilities to heal, especially when our mind is on point and we are dialed in like you are in terms of nutrition and lifestyle. Best of luck, will follow.

On another note, arms yesterday but I feel like a Girl Scout posting my arm w/o after kel posted his. But hey, maybe we'll make cupcakes this week!

Yesterday arm session was good - intense pump and felt like I was hitting every fiber. Best one yet. Not sure why but would like to duplicate it.

Seated DB curls
1 w/u x 12
1 feeler x 12
1 w set w/ r/p x 3 to hit 12, 20 s rest/pause

Seated concentration curls
1 w/u x 12
1 w set w/ r/p x 2 to hit 11
Unbelievable pain/pump on these

Standing cable hammer curls with individual ropes
1 w/u x 12
1 feeler set x 12
1 w set w/ r/p to 13
Huge burn from mid forearm to upper outer bis on these

Cable pushdown, cambered bar
1 w/u x 12
1 feeler x 12
1 w set w r/p to 13

Single arm cable kick backs
1 w/u x 12
1 w set w/ r/p to hit 13

Seated two hand behind the head DB extensions
1 feeler set x 12
1 w/set x 10
1 w set w/ r/p to 10

All sets included half/quarter reps but not really able to get much on cable pushdowns - when I failed there wasn't much left for halfs/quarters, just a static pull on the weight haha

Complete rest day today. No cardio even. I may have to start adding cardio in on every other day or so. I am getting winded walking up the stairs to fast haha

[marcus300]

Marcus, I don't know the background but good luck with everything. The body has remarkable capabilities to heal, especially when our mind is on point and we are dialed in like you are in terms of nutrition and lifestyle. Best of luck, will follow.

On another note, arms yesterday but I feel like a Girl Scout posting my arm w/o after kel posted his. But hey, maybe we'll make cupcakes this week!

Yesterday arm session was good - intense pump and felt like I was hitting every fiber. Best one yet. Not sure why but would like to duplicate it.

Seated DB curls
1 w/u x 12
1 feeler x 12
1 w set w/ r/p x 3 to hit 12, 20 s rest/pause

Seated concentration curls
1 w/u x 12
1 w set w/ r/p x 2 to hit 11
Unbelievable pain/pump on these

Standing cable hammer curls with individual ropes
1 w/u x 12
1 feeler set x 12
1 w set w/ r/p to 13
Huge burn from mid forearm to upper outer bis on these

Cable pushdown, cambered bar
1 w/u x 12
1 feeler x 12
1 w set w r/p to 13

Single arm cable kick backs
1 w/u x 12
1 w set w/ r/p to hit 13

Seated two hand behind the head DB extensions
1 feeler set x 12
1 w/set x 10
1 w set w/ r/p to 10

All sets included half/quarter reps but not really able to get much on cable pushdowns - when I failed there wasn't much left for halfs/quarters, just a static pull on the weight haha

Complete rest day today. No cardio even. I may have to start adding cardio in on every other day or so. I am getting winded walking up the stairs to fast haha

Now this sounds good, excellent session

[kelkel]

On another note, arms yesterday but I feel like a Girl Scout posting my arm w/o after kel posted his. But hey, maybe we'll make cupcakes this week!

Unfortunately I can't make it this week. Soon though.

[kelkel]

The Marcus rebuild

Sounds like a TV show doesn't it?

[marcus300]

Sounds like a TV show doesn't it?

hahahah it could be called The rise and fall lol..............

would be great to do a youtube channel lol

[TRA]

Unfortunately I can't make it this week. Soon though.

Geez, we even got your favorite sprinkles...

[TRA]

Now this sounds good, excellent session

Thanks a ton for taking time to read. Felt good, really good!

[DCI]

Hit back hard today and did some cardio.

Started with warm up hammerstrength lat pull down.

Then onto bar bell rows 2 heavy sets and one drop.

Then yates close grip lat pull down. Same as above.

Then db bent over rows these where hard but a nice mixer.

Then onto seated cable rows to finish back was exploding.

15 mins cardio.

[clarky.]

Hi fellas/ladies, did shoulders and traps earlier Good session,

Standing db side raises 3 sets more of a pre ex this one

Db side raises 2 sets 10 ish 1 drop 8 One side at a time

Seated press 3 sets 11 ish Smith

Rev db fly 2 sets again more of a pre ex

Rev pec dec 3 sets 10 ish

Machine shrugs 3 sets behind back 10 ish

^^^^ db grip 1 set

Done, felt good a wee tad tired. Still going ok doing sets just now, growing so good. Got bloods done this morning and spoke to the physio as well, going back to see her till i get my app through for the orthopedics.

[clarky.]

Hi fellas/ladies, did shoulders and traps earlier Good session,

Standing db side raises 3 sets more of a pre ex this one

Db side raises 2 sets 10 ish 1 drop 8 One side at a time

Seated press 3 sets 11 ish Smith

Rev db fly 2 sets again more of a pre ex

Rev pec dec 3 sets 10 ish

Machine shrugs 3 sets behind back 10 ish

^^^^ db grip 1 set

Done, felt good a wee tad tired. Still going ok doing sets just now, growing so good. Got bloods done this morning and spoke to the physio as well, going back to see her till i get my app through for the orthopedics.

[NACH3]

Just wanted to check in no type of session for me but I see some great stuff going on!!

[almostgone]

Hi fellas/ladies, did shoulders and traps earlier Good session,

Standing db side raises 3 sets more of a pre ex this one

Db side raises 2 sets 10 ish 1 drop 8 One side at a time

Seated press 3 sets 11 ish Smith

Rev db fly 2 sets again more of a pre ex

Rev pec dec 3 sets 10 ish

Machine shrugs 3 sets behind back 10 ish

^^^^ db grip 1 set

Done, felt good a wee tad tired. Still going ok doing sets just now, growing so good. Got bloods done this morning and spoke to the physio as well, going back to see her till i get my app through for the orthopedics.

Blast coming up?

[songdog]

Good morning Marcus Nach Cape Ag Clarky and the rest of you freaks.

[hollowedzeus]

Afternoon everyone.

Got a heavy shoulder session later. Hope youre all having a good day.