**Marcus's HIT Dungeon**

[TRA]

I dislike grocery shopping and meal prep but necessary evils!

I was about to reply about how much I dislike shopping/food prep too but upon a minute of reflection I realized I actually love the process of shopping and preparing, especially when eating clean and doing something really creative that is healthy and delicious. It’s the lack of time that makes me dislike it, much like many of the other areas in my life right now.

[almostgone]

Yeah, I went a little beyond tanking but all good now. Felt like absolute shite though and not sure why but that led me to eat like shite. I had a lot of Chicago style pizza and some chocolate, etc. Ffs, better be the last cheat day or I’ll be joining the Chris Farley look alike club.

Funny you should mention the iron. Mine tanked after last phlebotomy and I played hell getting it back up. I have bad heartburn and PPIs (Nexium, etc.) can inhibit iron absorption and the combo dropped my iron really low to the point we were thinking about a lower GI bleed or some such crap. Supplemental iron didn’t work because it couldn’t be absorbed so I transitioned to Zantac (H2 blocker, not PPI) with breakthrough heartburn, upped my red meat intake and last labs stellar. Great point, though for phlebotomy!

I do the same when I don't feel well or am run down. The wife says she can't cook food fast enough when I am beat down/tired. Kudos on bringing your ferritin levels up so quickly! It took me a while to get mine back in range. LOL, after I pulled.the iron panel, it took me a month to decipher WTF everything meant, then I went from there.
Think the range for ferritin was 30-400ng/dL and I was around 18ng? Don't recall the TIBC or serum iron values, but I remember it was all geeked/screwy.
Just think of the cheat day as a reward for the blood donation.

[almostgone]

Me and the mrs went shopping, this was the motorway or the highway or what ever it's called over the pond

Attachment 171636

Attachment 171637

Attachment 171638

On the rare occasions that we get that kind of snow, the governor declares a state of emergency and things almost go to a standstill except for going to work.

[almostgone]

Finished up that project Saturday and.....fvck it, I'm taking a vacation day tonight. Just going to stretch and watch TV!

[TRA]

Finished up that project Saturday and.....fvck it, I'm taking a vacation day tonight. Just going to stretch and watch TV!

Good for you, man!

[clarky.]

I used to love the snow, but it got old and with older injured joints no fun at all. It’s quite beautiful, though, and I like the peaceful calm of winter, a definite time of reflection. I used to fish for big German browns (3-8lbs) on the Snake river in the winter. They are lazier by nature than cutthroat or rainbow trout so lay in the seam between the current and the eddies, right where the current will carry your line with a good cast, whether spinning or fly fishing. We used to hike down the river bank through virgin snow 3 ft deep to the holes and it was like utopia.
This isn’t me, but an image of the winter German brown I refer to.

Attachment 171639

Ohhh that's a brown . Love ma fishing TR, mostly fly but we take the bait rods when me the mrs go up yhe lochs. She want me to teach her to fly fish.

[clarky.]

Clarky, does it snow a lot in Scotland? I know it’s wet at the least with high winds, correct? That first pic looks like the beginning of that storm.... how many inches did youse get?

It can mate aye, most of the time it's up high in scotland like Glen coe ski resort ect.

We had about 5" or so in central scotland more higher up.

[clarky.]

Afternoon fellas/Girly.

[flexxx]

Whats a good training split

[songdog]

Good morning Marcus and the rest of you hitters! OK was is up with this site? Sometimes I log off to look up something and it won't let me back on.

[TRA]

Ohhh that's a brown . Love ma fishing TR, mostly fly but we take the bait rods when me the mrs go up yhe lochs. She want me to teach her to fly fish.

What do you fish for over there? I had as much fun on spinning gear with some types of lures as I did with fly fishing at times. I got into using ultra light gear for a while but I lost so many fish I went to heavier rods/lines. Guess I just don’t have the finesse.
We used to fish for these little brook trout in the creeks and they were about the best eating of all, though there were some small fat rainbows in the creeks in farm country that ate fresh water shrimp and whose meat was deep red and just delicious.
Do you ever us floating rapalas? That’s some fun there...

[TRA]

Afternoon fellas/Girly.

Never sure which one of us you’re referring to as girly so not sure whether to get all puffed up or not.

[clarky.]

Good morning Marcus and the rest of you hitters! OK was is up with this site? Sometimes I log off to look up something and it won't let me back on.

Hi song, few of us have been having a few issues the last few wks.
There is a thread in the staff section.

[TRA]

Whats a good training split

You can post up here:

https://forums.steroid.com/workout-training/

[clarky.]

What do you fish for over there? I had as much fun on spinning gear with some types of lures as I did with fly fishing at times. I got into using ultra light gear for a while but I lost so many fish I went to heavier rods/lines. Guess I just don’t have the finesse.
We used to fish for these little brook trout in the creeks and they were about the best eating of all, though there were some small fat rainbows in the creeks in farm country that ate fresh water shrimp and whose meat was deep red and just delicious.
Do you ever us floating rapalas? That’s some fun there...

Brown and rainbow mate, i go salmon fishing now and then but mostly trout.
Yes spinning is great nail a few nice fish with wee gold mepps.
Never used rapalas mate, my fly rods are 9'6 and 7-8#. I like using 7 weight lines wf,
Spinning rods are 8' and 9' i like the 8 as i use that at night as well when out in the water.

[clarky.]

Never sure which one of us you’re referring to as girly so not sure whether to get all puffed up or not.

Hahahaha

[kelkel]

Never sure which one of us you’re referring to as girly so not sure whether to get all puffed up or not.

Exactly why he says it like that. He can be quite a prick at times.

[GirlyGymRat]

On way to gym. Going to catch a cycle class before I change my mind. Lol

[TRA]

Brown and rainbow mate, i go salmon fishing now and then but mostly trout.
Yes spinning is great nail a few nice fish with wee gold mepps.
Never used rapalas mate, my fly rods are 9'6 and 7-8#. I like using 7 weight lines wf,
Spinning rods are 8' and 9' i like the 8 as i use that at night as well when out in the water.

Man, giving me the fishing itch. It was always windy in Idaho and we fished heavier current so for rivers used a 6 wt rod with 7wt forward line. I was a nymph fisherman so at times uses sinking tip. Sometimes floating lines with sinking nymph but weighted nymph have slightly different action. I tied my own and even built a few rods which is a blast. Something you ought to do if you havent yet.

Killer patterns in here - https://www.amazon.com/Western-Trout.../dp/B0006CGR2M

And some killer nymph patterns here that would EASILY adapt to your area. These are great for still water and lake/pond fishing.
https://www.amazon.com/Float-tubes-f...d+other+essays

[TRA]

Hope everyone is having a good day. Was arms day but woke up sick as a dog and just out of a bed a few minutes ago. Been up to read and post a couple of times. Heading back for some more sleep.

[GirlyGymRat]

hour cardio plus plank slide!

[TRA]

hour cardio plus plank slide!

I actually love cardio, but my almost impossible to get muscle mass hates it and melts off like buttah. We’ll see how this professionally guided recomp run goes. I may end up opting for the iggy pop look instead. Skinny pants ARE in presently....

[kelkel]

I was a nympho fisherman

I actually love cardio.

Putting these two together makes me think some type of therapy may be in order.

[TRA]

Putting these two together makes me think some type of therapy may be in order.

Haha, hilarious. Should have read ‘nymph’ fisherman, haha. Never wanted anything to do with the cuddlefish though...

[clarky.]

Man, giving me the fishing itch. It was always windy in Idaho and we fished heavier current so for rivers used a 6 wt rod with 7wt forward line. I was a nymph fisherman so at times uses sinking tip. Sometimes floating lines with sinking nymph but weighted nymph have slightly different action. I tied my own and even built a few rods which is a blast. Something you ought to do if you havent yet.

Killer patterns in here - https://www.amazon.com/Western-Trout.../dp/B0006CGR2M

And some killer nymph patterns here that would EASILY adapt to your area. These are great for still water and lake/pond fishing.
https://www.amazon.com/Float-tubes-f...d+other+essays

I will have a look at the links the night when a get in TR, time to get going to work. I used to tie my own as well, never did it for a good few years now though. What a feeling when you hook fish on your own flys build rods, cool never did anything like that.
When on rivers it was salmon fishing fly/spinning all my trout fishing is mostly loch.

[clarky.]

Morning fellas/Girly, back for me the night. Looking forward to it, bi's/tri's just about healed from fri.
Catch up the night fellas.

[clarky.]

Exactly why he says it like that. He can be quite a prick at times.

Lol lol, ya big cunt.

[almostgone]

Shhhh, I took another vacation day. . I almost feel.....alive? Legs coming up tonight. Time to get back into my routine.

[GirlyGymRat]

Shhhh, I took another vacation day. . I almost feel.....alive? Legs coming up tonight. Time to get back into my routine.

These are necessary to feel human! Enjoy!!!!

[NACH3]

What’s up guys and girly -

It’s been a lil rough w/the weather and shoulder lately but I’m gonna try for chest bis today!

[NACH3]

I actually love cardio, but my almost impossible to get muscle mass hates it and melts off like buttah. We’ll see how this professionally guided recomp run goes. I may end up opting for the iggy pop look instead. Skinny pants ARE in presently....

Tell me about it my ex b4 we were ex’s during Christmas got me a pair of ‘tapered’ leg pants b:c I told her no fukin skinny jeans - first time wearing them I squatted down in a catchers Position(I know that doesn’t sound right Kel shhhhh lol) and didn’t realize at first that it ripped right up my arse crack 12+” lol I sat down on a bench outside and said why is my R buttcheek colder than my left - we’ll i could basically grab my fam Jules from the back lmfao she never thought about buying me mother pair except for going bigger than she did in waist to accommodate my arse and legs(hamstring dominant too) I’m a 30/31” waist they were a 34” waist
CRA CRA! Lol

[TRA]

Tell me about it my ex b4 we were ex’s during Christmas got me a pair of ‘tapered’ leg pants b:c I told her no fukin skinny jeans - first time wearing them I squatted down in a catchers Position(I know that doesn’t sound right Kel shhhhh lol) and didn’t realize at first that it ripped right up my arse crack 12+” lol I sat down on a bench outside and said why is my R buttcheek colder than my left - we’ll i could basically grab my fam Jules from the back lmfao she never thought about buying me mother pair except for going bigger than she did in waist to accommodate my arse and legs(hamstring dominant too) I’m a 30/31” waist they were a 34” waist
CRA CRA! Lol

That story is WAY too many visuals...

[TRA]

Good morning all. Thinking chest today if time permits a gym run. Hope everyone is doing well and the iron is yielding.

[kelkel]

It's that time!

[clarky.]

It's that time!

Go get it wee man .

[clarky.]

Tell me about it my ex b4 we were ex’s during Christmas got me a pair of ‘tapered’ leg pants b:c I told her no fukin skinny jeans - first time wearing them I squatted down in a catchers Position(I know that doesn’t sound right Kel shhhhh lol) and didn’t realize at first that it ripped right up my arse crack 12+” lol I sat down on a bench outside and said why is my R buttcheek colder than my left - we’ll i could basically grab my fam Jules from the back lmfao she never thought about buying me mother pair except for going bigger than she did in waist to accommodate my arse and legs(hamstring dominant too) I’m a 30/31” waist they were a 34” waist
CRA CRA! Lol

...

[NACH3]

It's that time!

Just came from mine - doing lots of cable work as pressing just creates the worst sounding clicking and bone rubbing on metal its desgusting and very painful - so I pressed very lightly using TUT after my cable movements hitting every angle I can think of - if I’m not lmk what to add in -
CHEST

- bent over cables(DY does these heavy too) I went for more reps atm)
4w 20/17ish/13ish/10ish all w/a 15sec break in between

- standing cable presses s/s’d w/cable long straight bar press(staggered stance w/R foot out to help me on the static squeeze of the movement
3w 10-15+ — then - 3w 15-20

- incline cable fly
3x 12-20reps

- seated cables low to high
3w 10-15

- vertical chest press
4x failure heavier but no more than 10reps

- incline hammer strength
2w 15-20 15 sec break

- unilateral incline hammer strength
2w to failure 15-20+(first set)

- bis
- hammer Curls - across body heavyish(8-10) s/s’d w/Hammers half the weight and repoed out to failure
3w each movement right into movement

- EZ BAR WG Curls & CG Curls
3w each 10-15 reps

- Seated DB Curls
High reps
4x 15-30reps couldn’t move after these lik

[clarky.]

Hi fellas/Girly, did back earlier. Went well, tried cg pull ups but kinda hurt ma forearm. 27 feb i go see about it.

WG seated row 3 sets 1 drop. Cable

CG hammer row 3 sets 1 drop

WG pd's 2 sets

CG pd's 3 sets

Deads 3 sets just below the knee

Straight arm ps's 3 sets

Done.

[TRA]

Just came from mine - doing lots of cable work as pressing just creates the worst sounding clicking and bone rubbing on metal its desgusting and very painful - so I pressed very lightly using TUT after my cable movements hitting every angle I can think of - if I’m not lmk what to add in -
CHEST

- bent over cables(DY does these heavy too) I went for more reps atm)
4w 20/17ish/13ish/10ish all w/a 15sec break in between

- standing cable presses s/s’d w/cable long straight bar press(staggered stance w/R foot out to help me on the static squeeze of the movement
3w 10-15+ — then - 3w 15-20

- incline cable fly
3x 12-20reps

- seated cables low to high
3w 10-15

- vertical chest press
4x failure heavier but no more than 10reps

- incline hammer strength
2w 15-20 15 sec break

- unilateral incline hammer strength
2w to failure 15-20+(first set)

- bis
- hammer Curls - across body heavyish(8-10) s/s’d w/Hammers half the weight and repoed out to failure
3w each movement right into movement

- EZ BAR WG Curls & CG Curls
3w each 10-15 reps

- Seated DB Curls
High reps
4x 15-30reps couldn’t move after these lik

That seems like incredible volume - I only do Hammer incline, Hammer wide grip, cable flies...wonder if that is why chest is not showing growth?

[NACH3]

That seems like incredible volume - I only do Hammer incline, Hammer wide grip, cable flies...wonder if that is why chest is not showing growth?

Even if you don’t hit every angle in every w/o(which can not be done imo especially with HIT) but make sure if you do a heavy wk and are in pain from the heavy weights - switch it up the next wk to higher volume or moderate volume and kill your drop sets even with less weight than you’d do pure HIT - I can not press hardly at all so Marcus & Keon& AG said take off from anything causing you pain - I have and I’ve gone from 180-190-5ish depending on opening am poop �� lol