**Marcus's HIT Dungeon**

[clarky.]

Fvckin great workout today :-)

I got called out by a guy who I've seen daily since I started there lol.

Looking fvcking really solid mate

[Hazard]

Ok guys I shortened it up ALOT. Intensity didn't change as I have a lot on my mind today. Couldn't get that animal attitude but was strong today I felt anyway.

Biceps

BB curls
65x15
95x12
135x8

squeezed like hell

Preacher curl machine

Both arms
45x12
90x12
135x6

Single arms
70x10 drpset of 45x9

triceps

dips
bw + 1 plate x12
bw +2 plates x12
bw +3 plates x 9 I think. Firs time with this weight and it threw me around a bit, hard to control really. But still managed to go slow with decent form.

close grip bench

185 x12
225x12

skullcruhers EZ curl bar. Less joint pain than straight for me.

70x15
120x 8 or 9 lost count due to intensity. Cant believe these kick my ass as big as my tri's are...

this was a change for me, as I normally will add two or three more movements but I chose not to. Decent pump nothing to brag about. I was pleased overall today. Legs tomorrow.

How do your muscles feel? If you still feel like you can do more then you should be able to increase weight.

Definitely an improvement over those long long workouts.

[Hazard]

Nice workout Haz

I still am weak compared to my past but its all coming back. I'm all in and doing as best as I can so these small improvements will add up

[Hazard]

Tomorrow is delts and traps..... After a 3yr olds bday party that is.

[Cuz]

How do your muscles feel? If you still feel like you can do more then you should be able to increase weight.

Definitely an improvement over those long long workouts.

yeah I didn't go super heavy today on the big exercises. I did on bicep curls and dips but the others no, well that last set of skulls I was spent anyway. I need a partner, I could really go farther like today. Hopefully I stimulated enough fibers to grow. They definitely swelled, just didn't have that "please stop using me now" achy feeling you get. Could be the gear helping me I don't really know yet.

Thanks for the compliment. I am learning shorter and faster more intense workouts is the key. Love this thread.

[AD]

Tomorrow is delts and traps..... After a 3yr olds bday party that is.

Congrats. Happy birthday to her.

[Hazard]

Congrats. Happy birthday to her.

Not mine :-p a niece but ill tell her AD from the steroid site says happy bday haha

[Hazard]

Whole grilled chicken with my own seasoning blend - side of mashed taters.

Whole dinner costs $10

[Cuz]

Whole grilled chicken with my own seasoning blend - side of mashed taters.

Whole dinner costs $10

that's one meal for you?

[Hazard]

that's one meal for you?

Lmao I COULD eat that whole chicken but I won't lol. The gf will be eatin it too. Any leftovers will be a snack later or tmrw

[Cuz]

Lmao I COULD eat that whole chicken but I won't lol. The gf will be eatin it too. Any leftovers will be a snack later or tmrw

I was about to say damn bro I aint eatin enough lol

[Hazard]

I was about to say damn bro I aint eatin enough lol

I can eat about half that chicken and a heap of potatos no prob. That'll be dinner.

[kelkel]

I can eat about half that chicken and a heap of potatos no prob. That'll be dinner.

I love those little chickens you buy from the supermarket for like 6-7 bucks. Dinner for one.

[Hazard]

I love those little chickens you buy from the supermarket for like 6-7 bucks. Dinner for one.

Yup - butterfly them and cook em on the grill. So juicy and tender...... Lol. It's easy to eat a whole one by urself

[Java Man]

I've got my BW and Doc appt coming up in mid-November. Actually looking forward to it. Hoping to have made progress on my Cholesterol / LDL levels. We'll see if my protocol works....

Same here. Mid nov blood test cholesterol and liver function. I'll be done with pct by then and I don't think I'm going to run tren anymore. Not that impressed with it and the effect on lipids just isn't worth it for a non competitive bb iMO.

GL kel I've been using the protocol you posted about 8 months ago. I showed it to my doc about 6 mos ago and he said looks fine go for it. He had to go look up Pregnenolone

[Java Man]

I love those little chickens you buy from the supermarket for like 6-7 bucks. Dinner for one.

Yup - butterfly them and cook em on the grill. So juicy and tender...... Lol. It's easy to eat a whole one by urself

I live on those things lol. I eat eat 3 every week. Cheep.

[Java Man]

Had 5 days off. Needed the break. Been feeling weak and got a sinus infection this week. Bleh.

Chest mostly. Threw in a set of standing calf and a burn set of straight bar curls... In the squat rack of course just to piss people off.

Smith incline press
2 warm ups
1 feeler
1 working 5 reps, 2 half reps
RP then 3 more reps
RP again dropped weight 50lbs and got 3 and a half so cheated the hell out of it and finished it.
Done

Incline db flyes
1 feeler x 10
1 working went for the 75's. Never tried to fly that so wth feeling strong tonight. Got 9 fairly easily but started shaking on 10th. No spotter so done. Don't want to get hurt.

Standing calf, 1 x 12 very strict and controlled.

Straight bb curls, 1 x 16 very strict and controlled, squeezed hard at the top. This was just to get blood into the opposing muscles since the rest was push and it's been about 9 or 10 days since I did biceps. Wake them up.

1 x 8 medium width (center) dips. Body only.

35min. Felt great.

[Capebuffalo]

Fvckin great workout today :-)

I got called out by a guy who I've seen daily since I started there lol.

Wow. Simply wow.

[Java Man]

Wow. Simply wow.

Haz, what you mean by called out? A relative stranger accused you of being on aas? If so, that's ballsy. I have so much acne on my upper arms that I look like I have shingles but nobody has ever said sh!t to me about cycling. It's obvious for more reasons than that but still, they speak not!

[Hazard]

Haz, what you mean by called out? A relative stranger accused you of being on aas? If so, that's ballsy. I have so much acne on my upper arms that I look like I have shingles but nobody has ever said sh!t to me about cycling. It's obvious for more reasons than that but still, they speak not!

Lol pretty much..... He goes:

"Hey bro..... U done with cables?" I said yea and he goes "not for nothin but I remember seein you here two months ago. You're blowin up man..... You weren't this big lol"

I just talked about muscle memory and hiit training and he goes: "yea..... I'm 42..... I'm on 200mgs/wk of test..... Doctor prescribed ofcoarse. I really do have low test..... It's going good so far but it's so low you know"

[Hazard]

Wow. Simply wow.

Thx still far off from my goals but progress is progress. I'm aiming for that thickness marcus has. That's years and years of hardwork.

[Java Man]

Lol pretty much..... He goes:

"Hey bro..... U done with cables?" I said yea and he goes "not for nothin but I remember seein you here two months ago. You're blowin up man..... You weren't this big lol"

I just talked about muscle memory and hiit training and he goes: "yea..... I'm 42..... I'm on 200mgs/wk of test..... Doctor prescribed ofcoarse. I really do have low test..... It's going good so far but it's so low you know"

Trying to start a dialog about test haha. Sly one he thinks, hazard bites not. HIT he says, muscle memory. Hmmmm?

Attachment 144990

[Hazard]

Trying to start a dialog about test haha. Sly one he thinks, hazard bites not. HIT he says, muscle memory. Hmmmm?

Lmfao!

I don't want the reputation of being the "juice head" in the gym lol. I don't know if he's a cop either.

Ill talk all day about food, training, etc...... But not aas unless I know you. I'm not an asshole in the gym. Ill only help if asked..... But if you want to talk about aas you should really try to get to know me. Talk about your diet and training before steroids lol.

[Hazard]

Funny fact......

Back when I was 18-19 I walked into this same gym and applied for a job. They wanted someone to work the desk at night. The woman that was there laughed and said "yea cuz we need a big strong guy like you to lock up"

I was 6'1 200lbs and looked like 150 lol. She put me down to my FACE lol. Now I walk in and the desk is always in need of help. Now the trainers look at me because I'm bigger than they are haha.

[Java Man]

Lmfao!

I don't want the reputation of being the "juice head" in the gym lol. I don't know if he's a cop either.

Ill talk all day about food, training, etc...... But not aas unless I know you. I'm not an asshole in the gym. Ill only help if asked..... But if you want to talk about aas you should really try to get to know me. Talk about your diet and training before steroids lol.

First, second, and third rule of fight club...

Funny fact......

Back when I was 18-19 I walked into this same gym and applied for a job. They wanted someone to work the desk at night. The woman that was there laughed and said "yea cuz we need a big strong guy like you to lock up"

I was 6'1 200lbs and looked like 150 lol. She put me down to my FACE lol. Now I walk in and the desk is always in need of help. Now the trainers look at me because I'm bigger than they are haha.

I hated being skinny. people treat me completely different now than when I was skinny, and when I was 245 but sloppy and pudgy. It's amazing really. They probably don't even do it consciously but I can attest to the fact that fat people, skinny people, and big muscular people get treated differently by total strangers.

[Euroholic]

Hey marcus why is my gym partner stronger in every lift than me but at work doing practical things like lifting pipes, shoveling things like that he is weaker. So basicly strong in the gym but weak in real world situations. What explains this?

Cheers

[marcus300]

Hey marcus why is my gym partner stronger in every lift than me but at work doing practical things like lifting pipes, shoveling things like that he is weaker. So basicly strong in the gym but weak in real world situations. What explains this?

Cheers

Your both Australians which means your both weak skinny mother fukers

[marcus300]

Hey marcus why is my gym partner stronger in every lift than me but at work doing practical things like lifting pipes, shoveling things like that he is weaker. So basicly strong in the gym but weak in real world situations. What explains this?

Cheers

Different people have different abilities in strength, this is were different types of muscle fibers come into play some guys have more slow twitch and other have more fast twitch. Or just pull yourself together and train properly like your gym partner. Its takes more than just lifting a weight you have to be mentally strong aswell.

[DCI]

Lmao love marcus consistent if nothing else.

Today was cardio and abs was great. Feel good today

[marcus300]

ARMS

db Seated curls
2 warm up sets
1 working set with 3 drops

concentration curls
2 feel sets
1 working set with 2 drops

hammers
2 feel sets
1 working set with 2 drops

lying db extension
2 warm up sets
1 working set plus 2 rest pause

pulldowns with rope]
2 feel sets
1 working with drops

dips 2 working sets with drops

abs
hanging leg raises
crunches

heavy intense and all to failure

[DCI]

Love the hanging raises really proper ab work out savage

[Hazard]

Got delts n traps today. I wish I had the time to go hit them now but that's not gunna happen. I don't want to push it off till tmrw so ill hit em later this afternoon.

I can't imagine a 3yr olds bday party will have much food geared for me lol

[Igifuno]

Got delts n traps today. I wish I had the time to go hit them now but that's not gunna happen. I don't want to push it off till tmrw so ill hit em later this afternoon. I can't imagine a 3yr olds bday party will have much food geared for me lol

Take a chicken breast from last night and put it in a baggy and stuff it on your pocket. Lol. I'm at my kids soccer game now and have two chicken breast wraps, protein bar, protein shake and a bag of nuts. 3 bottles of water. Should be enough to hold me or a couple hours. Hope to get in there today for chest/bis.

[Hazard]

Take a chicken breast from last night and put it in a baggy and stuff it on your pocket. Lol. I'm at my kids soccer game now and have two chicken breast wraps, protein bar, protein shake and a bag of nuts. 3 bottles of water. Should be enough to hold me or a couple hours. Hope to get in there today for chest/bis.

I ate the left overs for breakfast lmfao

[Igifuno]

I ate the left overs for breakfast lmfao

Haha.. My fav quick 'on the go' meal has been canned tuna or chicken breast wraps. Can make them fairly quickly and good amount of protein and carbs. Also bags of nuts with a shake (I don't eat the nuts 'fats' with the carbs though) and, as alway, low sugar detour bars.

[Euroholic]

Ya cheers for the positive reinforcement

[Hazard]

Finally en route to the gym. YAY

[Hazard]

Mother fvcker...... They're closed!

[Java Man]

Your Gym closes??

[Hazard]

Your Gym closes??

5pm on weekends aparantly