**Marcus's HIT Dungeon**

[hammerheart]

Bizz, when I used to go to a commercial gym decades ago, the bar that was easiest on my elbows was a triceps bar. I would use it until my elbows got better. Since I lift at home now, I usually just grab d'bells because I'm too cheap to buy a bar.
If your gym has either of these, you are fortunate, they're nice:

https://www.roguefitness.com/rogue-m...UaAlvgEALw_wcB

https://www.roguefitness.com/rogue-mg-2-multi-grip-bars

A regular triceps bar can be useful:
https://www.fitnessfactoryoutlet.com...iceps-bar.html

Again, I'm cheap so I use d'bells.

Well I'm Italian I'm the definition of cheap... I train at home too.

Issue is not so much from elbow it stems from a bad shoulder, it's always been more pronated and internally rotated comparing to left, and that's a problem with most barbell movements... that's why I mostly use dbells, however I feel the barbell to be more effective for skulls.

The super EZ bar offers a near-parallel grip almost like triceps bar, and it's much cheaper than a multi grip. I need a new bar anyway...

[hammerheart]

Talking about groceries, I just finished that one 2lb pack of kitchen salt I bought last summer or so lol.

[marcus300]

Since my right elbow hurts badly when doing skulls with a straight bar I was looking for an EZ bar, but I'm a bit puzzled with the shapes available, some look like a stretched 'S' and other more "angular" so to speak, what would be best? There's also the super EZ bar that indeed looks weird.

Take some time away from doing them and then try them again but with db's and not with a bar. Let the elbows flow in their own line and you wont get any pain. The reason why your getting pain is the bar keeps your elbows fixed and most probably working against the joint and you probably not positioned right, if you take your arms slightly back when lying down and then lock in and do the movement it will hit your triceps even more and keep your shoulders/chest out of it and keep the pressure away from the elbow. But best bet use db's and take them back so they are in line with the back of your head in the starting position, you'll get zero pain but first have some time away from the movement and let the inflammation go down.

[hollowedzeus]

Crackin chest session.

Plate loaded press
170kg forced negs
160kg forced negs

Incline plate loaded press
2ws 130kg forced negs


Mid and low Chest flies.

Absolutely gassed. Loved every second of it. Could feel the fibres getting damaged.
Face was purple was struggling for oxygen.

Home to feed and mentally prepare for the war on back tomorrow

Have a good evening lads

[clarky.]

Nice zeus.

[songdog]

How is everyone doing? good I hope I took a lil time off looking forward to talking to everyone again.

[tarmyg]

How is everyone doing? good I hope I took a lil time off looking forward to talking to everyone again.

Nice to see you back Song!

[GirlyGymRat]

I’m back. Vacation was amazing. Deepest darkest tan since I was a teenager.

One hour cycle today.

I got in several workouts on vacation. Pilates, weight training and 5 epic cardio sessions burning 1000 cal per.

Feeling good. Hate going back to work!

[hollowedzeus]

How is everyone doing? good I hope I took a lil time off looking forward to talking to everyone again.

Good to see you back

[clarky.]

How is everyone doing? good I hope I took a lil time off looking forward to talking to everyone again.

Nice to see you back song.

[clarky.]

Hi fellas/Girly, did arms the night. Good session, shit sleep last night so walking about work the day yawning lol could not be fucked, but once there ha!ha! Belter of a session. So

Standing db curls 2 sets 7 -3 drop 2 sets 8-3 drop 7

Incline db curls 2 sets 8-5 drop 10

Db preacher 2 sets 10- 8 one more set on right 6 +4 neg

Behind back bb wrist curls 3 sets till i could do no more

French press 3 sets 13-13-8

Tri pd 3 sets 16-12-10. Stack

Behind head tri ex 3 sets 12-8-7

Cardio 10min, Done.

[cousinmuscles]

How is everyone doing? good I hope I took a lil time off looking forward to talking to everyone again.

I’m back. Vacation was amazing. Deepest darkest tan since I was a teenager.

One hour cycle today.

I got in several workouts on vacation. Pilates, weight training and 5 epic cardio sessions burning 1000 cal per.

Feeling good. Hate going back to work!

welcome back,

check out our most improved results, lots of gains and fat loss: https://forums.steroid.com/anabolic-...ml#post7350368

[almostgone]

Missed my meal earlier. Just ate a piece of steelhead and a red potato. Off to the shop soon, I hope it sticks.

[clarky.]

Morning fellas/Girly, arms fried this morning.

[almostgone]

Squats tonight. Not a bad run and I kept my food inside my body.


Crunches- ~ 160-ish
Light-ish leg extensions with knee sleeves on - 40 reps
Deads - 1 light set

Squats
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 2 x 20
2 plates/side - 1 x 20
Plate/side - 1 x 20

Stopped off there, my knee was squeaking. Started to try a heavier weight for 1 set of 10 after the second set of 3 plates/side, but didn't want to let my bulldog brain overload my puppy dog ass.

55 minutes.

[kelkel]

Felt like crap and exhausted all morning yesterday but Leg day cannot be missed. It woke me up and turned around how I felt.

Extensions: 3 sets 15-20 ish reps fast pace
Verticals: 3 sets 12-15 non-lock reps
Squats: 3 sets 10-12 reps stayed a little lighter, felt good
Dumbell lunges one let at a time: 2 sets close to 20 each

Turned my day around.

[hollowedzeus]

Back 30 mins

D ring thing lat pulldown
120kg forced negs
109 forced negs

Hammer strength single arm rows
78kg forced negs
70kg forced negs

Rope lat pulley extention
70kg half reps

Back extention

Could have called it a day aftet the first exercise. Back was absolutely spent aftet the first one. Really done some damage the night.
Away out for dinner, ive earned it.

Hope everyone had a good day

[clarky.]

No session for me the night, out doing cardio with the mrs had nice weather the day so we went out and did a good bit of walking. Back to it the mora, back or chest.

[almostgone]

Legs are smoked, but think I will have a go at working my back.

[GirlyGymRat]

Back to gym Thursday Friday and Saturday!

[almostgone]

Crunches - 150
CG pulldown w/ u'hand grip - 3 w/u, Work - 10+, rest pause, 4+, drop, 4+ w/ 10 count hold on partial reps.
D-ring bar pulldown - 1 w/u, Work - 5+, drop, 4+ w/ a 10 count hold on partial reps.
Tbar rows - 2 w/u, Work - 7, rest pause, 4.
Low pulley rows w/ V handle - 1 w/u, Work - 6, rest pause, 3+ w/ 10 count negative on partial. A heavier weight than last time.
Simultaneous d'bell rows - Work - 8, rest pause, 5.
Deads - 1 light set of 20 to stretch out the lower back. Still feeling yesterday's squats.

49 minutes.

[clarky.]

Crunches - 150
CG pulldown w/ u'hand grip - 3 w/u, Work - 10+, rest pause, 4+, drop, 4+ w/ 10 count hold on partial reps.
D-ring bar pulldown - 1 w/u, Work - 5+, drop, 4+ w/ a 10 count hold on partial reps.
Tbar rows - 2 w/u, Work - 7, rest pause, 4.
Low pulley rows w/ V handle - 1 w/u, Work - 6, rest pause, 3+ w/ 10 count negative on partial. A heavier weight than last time.
Simultaneous d'bell rows - Work - 8, rest pause, 5.
Deads - 1 light set of 20 to stretch out the lower back. Still feeling yesterday's squats.

49 minutes.

Nice big chap .

[clarky.]

Back to gym Thursday Friday and Saturday!

Good girl .

[clarky.]

Hi fellas/Girly, just did back. Great session, waiting on a hair do so got time to write this up lol.

Low hammer rows 3 sets 10 reps


CG row 3 sets 10 reps


CG pd's 3 sets 11 reps

Bent over bb rows 3 sets 10 10 7

Straight arm pd's 2 sets 10 8

Hypers 2 sets

Done.

[clarky.]

https://youtu.be/LhjoukbXGAw got this from jay cutler tv on his you tube channel, There are more.
https://youtu.be/hIEGfTOguNw

https://youtu.be/Nvdqw3Zn3B0

[cousinmuscles]

https://youtu.be/LhjoukbXGAw got this from jay cutler tv on his you tube channel, There are more.
https://youtu.be/hIEGfTOguNw

https://youtu.be/Nvdqw3Zn3B0

On the third video, interesting what he says: when taking both test and deca , since they compete to attatch to the androgen receptor, some of it gets "left outside" and converts to estrogen at a higher rate. I'm confused I thought I had read that test works on the AR, does it's job then moves on, regardless. Lol

[GearHeaded]

On the third video, interesting what he says: when taking both test and deca, since they compete to attatch to the androgen receptor, some of it gets "left outside" and converts to estrogen at a higher rate. I'm confused I thought I had read that test works on the AR, does it's job then moves on, regardless. Lol

if what the doc is saying is true, i.e.., that the deca is getting to the receptor before the test and 'competing' for it and thus you have more testosterone floating around to be converted to estrogen (and this is why the guy got gyno), then this would be true of any class 1 steroids that work on the androgen receptor, and NOT just deca.

but I'm not buying it.. theres plenty of androgen receptors to go around and highly unlikely that any "competition'' is taking place between the deca and test. my theory is the elevated estrogen and the gyno simply came because he was taking a high dosage of test on his cycle and Duh, test converts to estrogen. lol its that simple. the other reason perhaps test was converting to estrogen at a higher rate is because it was not needing to convert to DHT (test either flows towards the conversion of E or DHT) and the reason is because a second compound was in there, Deca, converting over to DHN and thus signaling that DHT/DHN levels were high and less test would need to be converted to DHT (freeing up more to be converted to estrogen)

[almostgone]

Good girl .

Clarky, what is the location you have in your current avatar? Looks like you were fishing? Is that where Nessie lives?

[almostgone]

Man, working squats and upper/mid back on consecutive days was different. . Rested fairly well yesterday and got another Serostim kit headed in my direction.
Plan to do some supersetting of flyes and presses tonight.

[marcus300]

https://youtu.be/LhjoukbXGAw got this from jay cutler tv on his you tube channel, There are more.
https://youtu.be/hIEGfTOguNw

https://youtu.be/Nvdqw3Zn3B0

I'll take a look this afternoon pal, thanks

[marcus300]

Man, working squats and upper/mid back on consecutive days was different. . Rested fairly well yesterday and got another Serostim kit headed in my direction.
Plan to do some supersetting of flyes and presses tonight.

I remember those good old days when GH would just drop on my doorstep

[marcus300]

Not trained for a few days due to work load and stress levels but going into the dungeon this morning to see what happens, got nothing planned so will post up when I get back. Need to cause some damage and keep this big fuking cunt active

[hollowedzeus]

Morning, arms later on before work.

[marcus300]

Started with chest but ran into problems with my RC . I warmed up with some internal and external rotations for my RC and got plenty of blood flowing in the area. Felt strong so hit up some flyes and after the first couple of sets I went into incline db press. Problem occurred when was getting the db's up, it hit my RC and found it harder to stabilize the bells due to my RC being weak/torn. I normally do machines and take out any secondary and stabilizing muscles but this time I felt good but wasn't ideal. I need surgery but wont be getting it done.
Anyway, working set went ok but had to really slow the reps down due to my shoulder not feeling to good - got these up and did a dropset down the 65's and again went very slow



Then I went into flyes again on the incline and finished with some vertical chest press. Not bad but my shoulder doesn't feel good. There's no need for me to go heavy anymore and push the boundaries its or about working out and feeling healthy. Trying to drop some size and lose some bf so will be hitting up the cardio more. Certain body parts I am doing well so will continue to challenge myself with my style of HIT but my foot is of the gas regarding size.

20 mins cardio on the bike afterwards and some ab work

[hollowedzeus]

Just seeing you mention about throwing the db's up and injury...

What is the best way to get them up?

I get really painful shoulders and cant rotate them much after doing db shoulder press. The only way i can get them up is like doing a snatch movement, throwinf them from the floor to correct position in one fast movement.

For db chest press i have them on myy chest and let them roll off into position.

Do you use your knees in both movements to get the weight up? Ive never able to do this in shoulder press.

I really dont want my shoulders to pop. I warm shoulders up before every body part lol

Good session, rest the shoulder mate. Health is everything

Cheers

[marcus300]

Just seeing you mention about throwing the db's up and injury...

What is the best way to get them up?

I get really painful shoulders and cant rotate them much after doing db shoulder press. The only way i can get them up is like doing a snatch movement, throwinf them from the floor to correct position in one fast movement.

For db chest press i have them on myy chest and let them roll off into position.

Do you use your knees in both movements to get the weight up? Ive never able to do this in shoulder press.

I really dont want my shoulders to pop. I warm shoulders up before every body part lol

Good session, rest the shoulder mate. Health is everything

Cheers

I place them on my knees and throw up with help from my legs like most guys. I find this to be the best position for because the legs take a lot out of it with the quick jerk up. It wasn't the style it was my injury I just have to stay clear of certain things and I have been doing but you know how it is mate One the best things to do when your in your starting position when doing any chest work is to retract your shoulders into your scapula so it protects the stabilizing muscles. You also can push a lot more weight when you lock in to lifts. Warm the area up with plenty of feeler sets and if your struggling with shoulders with the compound movement try doing some pre exhaust or even do some time under tension so you end up dropping the weight of the pressing but the intensity is still high

[hollowedzeus]

I place them on my knees and throw up with help from my legs like most guys. I find this to be the best position for because the legs take a lot out of it with the quick jerk up. It wasn't the style it was my injury I just have to stay clear of certain things and I have been doing but you know how it is mate One the best things to do when your in your starting position when doing any chest work is to retract your shoulders into your scapula so it protects the stabilizing muscles. You also can push a lot more weight when you lock in to lifts. Warm the area up with plenty of feeler sets and if your struggling with shoulders with the compound movement try doing some pre exhaust or even do some time under tension so you end up dropping the weight of the pressing but the intensity is still high

Pre exhaust is a shout actually. Guess my throwing up muscles will be able to keep up with the weight on that occassion.

Yeah i get it wasnt what you did today hah. Like everyone im planning to stay injury free but i think my shoulder will be the first thing to go if anything does. Even training back, doing any sort of row i can feel it crunching. Its been fine the past wee while though.

Not done db shoulder press in a while. The plate loaded press i fins i can train far more intensely.

Thanks for your input. Hope youre getting the same sunshine me n clarky are down there

[marcus300]

Pre exhaust is a shout actually. Guess my throwing up muscles will be able to keep up with the weight on that occassion.

Yeah i get it wasnt what you did today hah. Like everyone im planning to stay injury free but i think my shoulder will be the first thing to go if anything does. Even training back, doing any sort of row i can feel it crunching. Its been fine the past wee while though.

Not done db shoulder press in a while. The plate loaded press i fins i can train far more intensely.

Thanks for your input. Hope youre getting the same sunshine me n clarky are down there

If I could go back in time I would do a lot more stretching and also RC strengthening movements - try and keep your mobility and flexibility as you start stock piling the muscle tissue it will help greatly as you age mate.

[marcus300]

Oh it is very nice at the moment will be going out doing some hiking hopefully

[hollowedzeus]

Oh it is very nice at the moment will be going out doing some hiking hopefully

Nicee. Ive been out also. Not quite as scenic as your bit but its a delight after that horrendous winter we had

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