**Marcus's HIT Dungeon**

[TRA]

Morning all! Hope it’s a good day so far. Busy day at work to come, hoping to get into gym with little lady and do some shoulders. Least favorite exercise so I’m grumpy just from that. I’ll channel the irritation into my workout so it’s almost like a perpetual machine, haha.
Trying to figure out what to do to stimulate growth in problem areas. Delts, bis and back. Extensor tend to respond well for me but shoulders seem to not have gotten the memo.
But tbh, I’m trying to do some recomp so can’t expect a lot in terms of growth in those areas.
I started hitting arms twice a week, tris on chest and arm day, bis on back and arm day. I noticed some nice strength gains in bis already so maybe volume is the key for me in those areas.
Diet a bit all over the place until I get dialed in. I had a local guy who helps train BB with diet all lined up for a recomp, but he dropped out of sight, so may consider someone online. I like having someone I am accountable to as my psyche tends to respond much better that way.

So gym and then go try on wedding suit at the tailor’s. Should probably try on suit pre-lift, not that my shoulders get that pumped but you never know.

Hope you guys have a good weekend. Not sure about any other Americans here, but I’m thinking the 40+ hour work week just doesn’t cut it for time with family, all the responsibilities plus fitness. I have a friend in Europe who laughs at how much I work, and I’m nothing like AG and some others. Not lazy, but I have young kids, a hot girly, live where I can potentially be outdoors comfortably 10 mos out of the year, am an aspiring poet and do some writing, and I just can’t do much other than work and pay bills at this point, with some gym thrown in. That’s my first world problem for the day.

Cheers all

[kelkel]

Hope you guys have a good weekend. Not sure about any other Americans here, but I’m thinking the 40+ hour work week just doesn’t cut it for time with family, all the responsibilities plus fitness. I have a friend in Europe who laughs at how much I work, and I’m nothing like AG and some others. Not lazy, but I have young kids, a hot girly, live where I can potentially be outdoors comfortably 10 mos out of the year, am an aspiring poet and do some writing, and I just can’t do much other than work and pay bills at this point, with some gym thrown in. That’s my first world problem for the day.

Cheers all

If you find a solution, please advise.....

[GirlyGymRat]

If you find a solution, please advise.....

Yes please share. I worked 3 hours at home last night to finish a hot project. It gets old!!!! Some days I wonder what it would be like to not have any financial concerns....

I’m going to start taking vitamins....maybe they will help!

[clarky.]

Hi fellas/Girly, i did arms. Great session, destroyed them i took a good bit beyween sets few min also taking to a few of the boys 2h i was there hahaha.

Standing db curls 2 sets drop 3 sets drop 2 sets

Incline db curl 1 set drop 2 sets. **new weight**

Db preacher 2 sets a side with 8 neg on right

Hanging ez bar curls 2 sets 15 reps a set

BB curls empty bar 31 and a half reps oh fucking aye am counting the half.

BB wrist curls 2 sets behind back

Db wrist curls 1 set a side

Flat cg smith 2 sets TD **new weight**

French press 1 set drop 3 sets

Tri pd 2 sets

Am done, pure fucked.

[BG]

If you find a solution, please advise.....

I’ll even pay good money for it.

[clarky.]

Catch up in a wee bit fellas.

[GirlyGymRat]

Decided on legs for today. Gotta find knee brace! Report back later.

TBH don’t want to.....

[NACH3]

Yes please share. I worked 3 hours at home last night to finish a hot project. It gets old!!!! Some days I wonder what it would be like to not have any financial concerns....

I’m going to start taking vitamins....maybe they will help!

What kind of vitamins you considering? I take a lot -
1 multi vit
Fish oil
Vit B’s 3/6/9/12
NAC
L-Carnatine
Zinc/potassium/& calcium in one tablet
Garlic(is this bad with CoQ-10)
Fiber gummies lol
CoQ-10

Got gf on T3 lost 3lbs in 3 days so far at 50mcgs/daily

I read somewhere that you should break down T3 into 3x daily???? Never heard this and thought the active life is pretty long? I take it in am once....

[GearHeaded]

Got gf on T3 lost 3lbs in 3 days so far at 50mcgs/daily

I read somewhere that you should break down T3 into 3x daily???? Never heard this and thought the active life is pretty long? I take it in am once....

This is really only necessary when your approaching the 100mcg dosage. You'll want to take 50mcg in the morning fasted, and another 50mcg late afternoon also on an empty stomach. if your only in the 25-50mcg range then once per day is fine.

Do you have her on VAR or any SARMS as well to help her keep muscle tissue while losing weight on the T3?

[NACH3]

This is really only necessary when your approaching the 100mcg dosage. You'll want to take 50mcg in the morning fasted, and another 50mcg late afternoon also on an empty stomach. if your only in the 25-50mcg range then once per day is fine.

Thx for the info I’m taking 100mcgs so I’ll try that - actually since reading it I’ve done it yesterday and today so I’ll stick with much appreciated GH

Do you have her on VAR or any SARMS as well to help her keep muscle tissue while losing weight on the T3?

Believe me I’m trying to get her on var(5 & 5mg split) or low dose winny 5-7.5mgs daily but if all goes well with some things(personal) we want to try for a kid and there’s a lot of things I’ll need since being on trt but she thinks she’s gonna mess up her chance / she’s 42 I’m 34 and she’s very healthy and I think she’s freakin about that... any studies on things not going wrong for women etc or just staying the same?? I didn’t want to put her on Clen due to its sides very annoying - hand shakes etc - but I’d love to see her do a cycle and recomp she definitely had the muscle tissue to lean out

[NACH3]

Believe me I’m trying to get her on var(5 & 5mg split) or low dose winny 5-7.5mgs daily but if all goes well with some things(personal) we want to try for a kid and there’s a lot of things I’ll need since being on trt but she thinks she’s gonna mess up her chance / she’s 42 I’m 34 and she’s very healthy and I think she’s freakin about that... any studies on things not going wrong for women etc or just staying the same?? I didn’t want to put her on Clen due to its sides very annoying - hand shakes etc - but I’d love to see her do a cycle and recomp she definitely had the muscle tissue to lean out

What about Nolva and a-dex.25 e3days or so of eod?? If she’s not up to the gear

[GearHeaded]

if your looking for something thats not going to mess with her hormones, but still be able to help retain muscle and build strength. I'd look into a SARM like ostarine or LGD. she may be more open minded to those as they won't go systemic and effect her hormones.

I'm not a fan of SARMS for men. however for women I think they are a good alternative and my wife has had pretty good results with them. My wife rums VAR and Tbol as well, so we have those for comparison to the SARMS

[GearHeaded]

What about Nolva and a-dex.25 e3days or so of eod?? If she’s not up to the gear

I wouldn't mess with these for her if she's wanting to have kids soon and not mess up her hormones.. women are very estrogen sensitive

[NACH3]

if your looking for something thats not going to mess with her hormones, but still be able to help retain muscle and build strength. I'd look into a SARM like ostarine or LGD. she may be more open minded to those as they won't go systemic and effect her hormones.

I'm not a fan of SARMS for men. however for women I think they are a good alternative and my wife has had pretty good results with them. My wife rums VAR and Tbol as well, so we have those for comparison to the SARMS

Yeah I agree and am not into SARMs for myself or think they’re pretty much shit for men... and I think osta would be a good choice - doesnt RAD cause more shutdown?? I’ve never really did much research on SARMs but still know they cause shutdown etc

[NACH3]

I wouldn't mess with these for her if she's wanting to have kids soon and not mess up her hormones.. women are very estrogen sensitive

I thought about that right after I posted it Tbh good call

[NACH3]

Yeah I agree and am not into SARMs for myself or think they’re pretty much shit for men... and I think osta would be a good choice - doesnt RAD cause more shutdown?? I’ve never really did much research on SARMs but still know they cause shutdown etc

I meant shutdown in men - RAD

[GearHeaded]

Yeah I agree and am not into SARMs for myself or think they’re pretty much shit for men... and I think osta would be a good choice - doesnt RAD cause more shutdown?? I’ve never really did much research on SARMs but still know they cause shutdown etc

yep I don't recommend SARMS generally. Not worth the shutdown, plus the cost, Dbol is far more effective and dirt cheap compared to SARMS.
however with women its a viable option especially being shut down is irrelevant. LGD, Rad, S4, are all very suppressive , osta is too but not as much.
I will admit I've ran some SARMS , mainly LGD while off cycle (just on TRT) and it did help me stay full, so they do work to a degree (but I was sent a bunch of LGD to try out for free . . personally I wouldn't spend the money when I could simply cruise on Tbol and it be cheaper and more effective)

10mg of osta per day for her would probably work fairly well, especially being on T3, help her at least retain more muscle while cutting

[NACH3]

yep I don't recommend SARMS generally. Not worth the shutdown, plus the cost, Dbol is far more effective and dirt cheap compared to SARMS.
however with women its a viable option especially being shut down is irrelevant. LGD, Rad, S4, are all very suppressive , osta is too but not as much.
I will admit I've ran some SARMS , mainly LGD while off cycle (just on TRT) and it did help me stay full, so they do work to a degree (but I was sent a bunch of LGD to try out for free . . personally I wouldn't spend the money when I could simply cruise on Tbol and it be cheaper and more effective)

10mg of osta per day for her would probably work fairly well, especially being on T3, help her at least retain more muscle while cutting

Yep totally agree about keeping. That tissue she’s put on - she’s a short girl but has broad shoulders and a good back Id like to round her delts out more they’re good and she is strong and believe me I’ve been pushing a scenario like this for sometime so we shall very soon

[clarky.]

GH, I really like reading your posts. You know what you are talking about. Very clever man.

[clarky.]

Morning all! Hope it’s a good day so far. Busy day at work to come, hoping to get into gym with little lady and do some shoulders. Least favorite exercise so I’m grumpy just from that. I’ll channel the irritation into my workout so it’s almost like a perpetual machine, haha.
Trying to figure out what to do to stimulate growth in problem areas. Delts, bis and back. Extensor tend to respond well for me but shoulders seem to not have gotten the memo.
But tbh, I’m trying to do some recomp so can’t expect a lot in terms of growth in those areas.
I started hitting arms twice a week, tris on chest and arm day, bis on back and arm day. I noticed some nice strength gains in bis already so maybe volume is the key for me in those areas.
Diet a bit all over the place until I get dialed in. I had a local guy who helps train BB with diet all lined up for a recomp, but he dropped out of sight, so may consider someone online. I like having someone I am accountable to as my psyche tends to respond much better that way.

So gym and then go try on wedding suit at the tailor’s. Should probably try on suit pre-lift, not that my shoulders get that pumped but you never know.

Hope you guys have a good weekend. Not sure about any other Americans here, but I’m thinking the 40+ hour work week just doesn’t cut it for time with family, all the responsibilities plus fitness. I have a friend in Europe who laughs at how much I work, and I’m nothing like AG and some others. Not lazy, but I have young kids, a hot girly, live where I can potentially be outdoors comfortably 10 mos out of the year, am an aspiring poet and do some writing, and I just can’t do much other than work and pay bills at this point, with some gym thrown in. That’s my first world problem for the day.

Cheers all

I used to hate doing bi's & back for some reason many years back. Not on the same day, just hated doing them as they would not grow, not that any other part of me was big lol.

Maybe volume will work for a while try and see, you need to try and see what fits you, anyone can say do this and that it works, fuck off.

It does not,you find what works for you, HIT has work for me 110% but I can not keep it up, it is to tuff on me so when it's time for a pull back I change it up altogether and do volume sets\reps big change but works for me.
I have been on volume sets\reps for a while now because I hurt ma self, but tbh I am enjoying it and I am growing.

Change it up, don't be scared to change it, the annoying thing your on about, use it in the gym. Some might find it hard but once you can channel anger\hurt ect or just a pissed off mood into your session wow what a fucking session.

Tunes in your ears and you fucking go for it! You fucking go, and it will grow it has no choice when destroyed it has to repairs and grow.


This is the thread to grow simple as that, good luck.

[MuscleScience]

Shoulders arms and Tris,

Warmup: SITs exercises

Giant Set One: 4WS
SM Shoulder press
Reverse DB flies
Mountain Climbers

Giant Set 2: 4ws
DB standing arm curls
DB Shoulder flies
Incline bench shoulder raise with straight bar

Giant Set three: 4 WS
45 degree DB Lateral raise
Incline bench DB French press
Hammer Curls:

Giant Set 4: 4WS
Diamond tricep pushups each set to failure
DB Lateral raises
DB Arnold’s curls

Giant Set 5: 4WS
Tri kick backs on CC
Front pull downs
Lower Pulley Hammer Curls

Cardio: none

[TRA]

Shoulders today with the little lady. Can’t believe what a huge difference it makes to have her there to help with forced reps and the motivation factor. Very grateful for her.
She’s really petite so can’t spot well enough on some machines/routines so there I’ll do r/p and drops to get to failure.

Shoulders
Standing DB front raises
2 warm up
1 feeler
1 working set with drops x 4

Standing cable lateral raises
1 warm up
1 feeler
1 working set w/r/p drops x 2

Stand reverse cable flies
1 feeler
1 working set x 10
1 working set with r/p x1, drop x 3

Hammer strength should press
1 feeler
1 working set x 12 w/spot assist x 2
1 working set with forced reps x 2, r/p forced rep x 1 - done

Cable shrugs x 2 sets - not fond of these but they were quick and don’t want her standing around watching me finish. She doesn’t do shrugs.

Best shoulder workout in a while. Shoulders are still crushed 4 hours laters. Nice!

No solution to the work/life balance, but interesting did read about it in a new book I just started - A Gift From the Sea. Seems we have been warned about “multiplicity” which is what this busy life is termed. There is no happiness in it, and it fragments out lives. Well that’s a nice thought. Going to veg out with the lovely lady and kiddos. Hope everyone has a good evening.

[clarky.]

https://www.instagram.com/p/BeI7hTFF70M/ no idea if this will work but funny as fuck. AG this you will like mate.

[David LoPan]

That is funny AF. I am on a diet for fuck sake!

[kelkel]

Back today:

D-Ring pulldowns: 3 heavy, strict and upright - 12 ish reps
Smith supported rows: 3 sets heavy - 8-10 reps with rp's
Low pulley standing rope rows: 3 sets 10 ish reps with squeeze
Simultaneous dumbell rows on 35 bench: 3 sets max reps, 15-12-10 or so
Shrugs: Barbell and dumbell.

Crushed it. Making progress despite all the damn set-backs. F'em.

[GirlyGymRat]

Cha can plank x2
Legs. Something like this
Squats. Sumo squats. Ab. Ad. V squats. One leg horizontal curl, glute machine, standing calfs.

30 min incline treadmill
Whirlpool

Tomorrow I’m thinking about cardio 1 hr. Trying to squeeze in a workout early morning.

[GirlyGymRat]

Had to log in on the website.

Didn’t realize there was a title change. Cool.! Thanks!!!

[NACH3]

I used to hate doing bi's & back for some reason many years back. Not on the same day, just hated doing them as they would not grow, not that any other part of me was big lol.

Maybe volume will work for a while try and see, you need to try and see what fits you, anyone can say do this and that it works, fuck off.

It does not,you find what works for you, HIT has work for me 110% but I can not keep it up, it is to tuff on me so when it's time for a pull back I change it up altogether and do volume sets\reps big change but works for me.
I have been on volume sets\reps for a while now because I hurt ma self, but tbh I am enjoying it and I am growing.

Change it up, don't be scared to change it, the annoying thing your on about, use it in the gym. Some might find it hard but once you can channel anger\hurt ect or just a pissed off mood into your session wow what a fucking session.

Tunes in your ears and you fucking go for it! You fucking go, and it will grow it has no choice when destroyed it has to repairs and grow.


This is the thread to grow simple as that, good luck.

This is very well written and you hit so many points that it was spot on - I think by the DOMs happening I’m gonna grow just getting back into volume as well last time I switched it up it surely worked out for the good... just got lots weaker but more vascular so I’ll take it

[almostgone]

Finally got a few hours rest. I needed it. Earlier today when I finally got settled in at home, I put the junk mail in the the clothes hamper and threw my socks in the trash. I usually pay more attention to details than that.
Getting ready for work. Should be off Saturday night unless something bad happens. Plan to hit legs then.

[almostgone]

https://www.instagram.com/p/BeI7hTFF70M/ no idea if this will work but funny as fuck. AG this you will like mate.

LOL, big Eddie knows how to motivate!!! Watched a bit more of the Born Strong documentary. Really enjoying it! Defo plan to get Eddie's biography you mentioned. Also going to get set up on IG; Kel mentioned how many bodybuilder, strength athletes, etc. are on there.
In one part of the documentary, Eddie H. is talking about how things are different when you carry that much mass. His wife is sitting beside him and he mentions that she can't get her legs around him during sex. You can tell she is mortified. She slaps him on the arm and shrieks "Eddie!".

[TRA]

I used to hate doing bi's & back for some reason many years back. Not on the same day, just hated doing them as they would not grow, not that any other part of me was big lol.

Maybe volume will work for a while try and see, you need to try and see what fits you, anyone can say do this and that it works, fuck off.

It does not,you find what works for you, HIT has work for me 110% but I can not keep it up, it is to tuff on me so when it's time for a pull back I change it up altogether and do volume sets\reps big change but works for me.
I have been on volume sets\reps for a while now because I hurt ma self, but tbh I am enjoying it and I am growing.

Change it up, don't be scared to change it, the annoying thing your on about, use it in the gym. Some might find it hard but once you can channel anger\hurt ect or just a pissed off mood into your session wow what a fucking session.

Tunes in your ears and you fucking go for it! You fucking go, and it will grow it has no choice when destroyed it has to repairs and grow.


This is the thread to grow simple as that, good luck.

Like this post, thanks for taking the time to comment. I do channel the irritation of not having time to be in the gym when I’m in the gym, he he and my workout usually feels pretty charged with energy. I tend more to focus on the shite job I do at being a better person, boyfriend and father and use that to motivate me for those last few reps or all the reps when bumping up in weight.

Good music helps too, but I want something that motivates me to lift, not to be all pissed off when I’m done so I gave metal up a while ago (used to listen to Dark Tranquillity, Children of Bodom, Mastodon, etc, while lifting). Amorphis isn’t bad, nice and melodic, but mainly Volbeat these days. If you’ve got a killer Scottish band hit me up.

Gearing up for cardio in the morning then off to give blood. Got labs and everything looks stellar but crit is a little high so time to donate.

[clarky.]

Morning fellas/Girly, arms a hanging off like a pund a mince lol. Out with the mrs this afternoon, we're going for lunch.

[clarky.]

Like this post, thanks for taking the time to comment. I do channel the irritation of not having time to be in the gym when I’m in the gym, he he and my workout usually feels pretty charged with energy. I tend more to focus on the shite job I do at being a better person, boyfriend and father and use that to motivate me for those last few reps or all the reps when bumping up in weight.

Good music helps too, but I want something that motivates me to lift, not to be all pissed off when I’m done so I gave metal up a while ago (used to listen to Dark Tranquillity, Children of Bodom, Mastodon, etc, while lifting). Amorphis isn’t bad, nice and melodic, but mainly Volbeat these days. If you’ve got a killer Scottish band hit me up.

Gearing up for cardio in the morning then off to give blood. Got labs and everything looks stellar but crit is a little high so time to donate.

I use the mirror, i want to be big ish lean and fit as fuck. Simple as that, that is my motivation

[kelkel]

I used to hate doing bi's & back for some reason many years back. Not on the same day, just hated doing them as they would not grow, not that any other part of me was big lol.

Maybe volume will work for a while try and see, you need to try and see what fits you, anyone can say do this and that it works, fuck off.

It does not,you find what works for you, HIT has work for me 110% but I can not keep it up, it is to tuff on me so when it's time for a pull back I change it up altogether and do volume sets\reps big change but works for me.
I have been on volume sets\reps for a while now because I hurt ma self, but tbh I am enjoying it and I am growing.

Change it up, don't be scared to change it, the annoying thing your on about, use it in the gym. Some might find it hard but once you can channel anger\hurt ect or just a pissed off mood into your session wow what a fucking session.

Tunes in your ears and you fucking go for it! You fucking go, and it will grow it has no choice when destroyed it has to repairs and grow.


This is the thread to grow simple as that, good luck.

Very well said clarky. Totally agree.

[TRA]

Morning beasts and beasties. Yep, forced reps are huge. Shoulders are really sore less than 24h after the lift. I have a hard time getting them sore (the muscle, not the joints, haha) so having little lady help with forced reps pushed me beyond. So stoked about that.
Cardio today maybe, or rest day. Day full o fun with kiddos and blood letting so might just rest and feed.
High temp of 56F today with cloud cover so poor me
Not that I’m not sympathetic with the rest of you getting hit by the cold. I grew up in southeastern Idaho where it got below zero in January, then add a wind chill...but man, it’s nice to be in the desert. I don’t have a winter coat and haven’t had one for years. I wore a jacket the other day, but more to hide my bloated carb belly than to keep me warm, haha.

So I saw some people working out with bands on the bars the other day...not sure the motive behind that? Can’t you just add more weight?? I get that you will get more tension at the end of the contraction but that seems like it would make you fail sooner so any additional work would be a wash compared to higher weight reps. Am I missing anything??

Odd thing this morning - big bruise on my abdomen that kind of involves the belly button area and other side of abdomen. I do some GH subcu but not in the area of the bruising. It just came up yesterday morning. Will keep an eye on it, but weird.

Have a good day all!

[hammerheart]

I read somewhere that you should break down T3 into 3x daily???? Never heard this and thought the active life is pretty long? I take it in am once....

Some hypothyroid ppl split up to 5x doses, but if she feels fine with once daily, then that's fine. It's actually more sides friendly when pushing into the ultra-physiologic range to take it all at once in the morning.

T/2 is actually pretty short (24h or less), but 2x daily is usually enough to keep levels somewhat stable.

[GirlyGymRat]

One hour cycle class

That’s 4 workouts this week which makes me happy!!!

[NACH3]

Some hypothyroid ppl split up to 5x doses, but if she feels fine with once daily, then that's fine. It's actually more sides friendly when pushing into the ultra-physiologic range to take it all at once in the morning.

T/2 is actually pretty short (24h or less), but 2x daily is usually enough to keep levels somewhat stable.

Yeah I went to splitting it 2x since I’m at the 100mcg dose and feel it working better tbh she’s only taking 50mcgs so once in am on fasted stomach is working thus far

[almostgone]

Morning beasts and beasties. Yep, forced reps are huge. Shoulders are really sore less than 24h after the lift. I have a hard time getting them sore (the muscle, not the joints, haha) so having little lady help with forced reps pushed me beyond. So stoked about that.
Cardio today maybe, or rest day. Day full o fun with kiddos and blood letting so might just rest and feed.
High temp of 56F today with cloud cover so poor me
Not that I’m not sympathetic with the rest of you getting hit by the cold. I grew up in southeastern Idaho where it got below zero in January, then add a wind chill...but man, it’s nice to be in the desert. I don’t have a winter coat and haven’t had one for years. I wore a jacket the other day, but more to hide my bloated carb belly than to keep me warm, haha.

So I saw some people working out with bands on the bars the other day...not sure the motive behind that? Can’t you just add more weight?? I get that you will get more tension at the end of the contraction but that seems like it would make you fail sooner so any additional work would be a wash compared to higher weight reps. Am I missing anything??

Odd thing this morning - big bruise on my abdomen that kind of involves the belly button area and other side of abdomen. I do some GH subcu but not in the area of the bruising. It just came up yesterday morning. Will keep an eye on it, but weird.

Have a good day all!

Bands are more of a PL tool IMHO, but they do work. For instance with squats you can anchor them at the bottom so you increase the load at the top of the rep. On the other hand, you can anchor them from the top so you can get used to handling more weight than you can actually squat, because the bands will pick up the extra weight when you are in the hole and getting ready to reverse direction.
Just another tool like loading the bar with chains to progressively overload the bar on bench, squats , deads, etc.


Edit: You'll even see people use the bands as an assist on chin ups when they reach failure. Lots of odd and end uses for them.

[NACH3]

One hour cycle class

That’s 4 workouts this week which makes me happy!!!

Very nice Girly