**Marcus's HIT Dungeon**

[clarky.]

D'bell preacher curls- 2 w/u, Work1 -(L) 7, drop, 3, drop, 4, drop, 4. (R) - 10,drop,3,drop,3. Lighter bells for round 2. Work 2 - (L) - 5, drop,3,drop,6. (R) - 5,drop, 2, drop, 3, drop, 4.
Seated CC - 1 w/u, Work - (L) - 5, drop, 6. (R)- 5, drop, 3, drop, 3.
Super 21s w/ dry Oly EZ curls bar + spin lock collars.
Seated hammer curls - Work - 8, drop, 8.
Triceps pressdown w/ straight bar - 3 w/u, Work 1 - 9, drop, 2, drop, 2. Work2 - 6 , rest pause, 3, drop, 4. Work 3 - 6
Close grip bench - 3 w/u, Work1 - 7, rest pause ,3. Drop a little weight. Work2 - 6.

47 minutes.

Ohh nice AG.

[clarky.]

Hi fellas/Girly, arms had a wee ache this morning, mostly tri's though.
Did back the day, went ok, still a wee tad tired. Think it's the hcg though. Going to keep reducing to find the right dose. Spoke to kel about this before, may have to bend is ear about it again lol. So back was

Seated cable row CG 1 working 12 DD

CG pd's 3 sets 12-15. On knees. Stack

T bar 1 working DD. Bar in corner

Rope straight arm pd's 3 sets

Done, seated row was new weight last wk but i will defo get 10kg on the next back session felt good.

Ok Q on the rope pd's, do yous bring the bottom of the rope past your hips or just stop short ? I was going past my hips to get a right good stretch at the top and bottom.

[hollowedzeus]

Hi fellas/Girly, arms had a wee ache this morning, mostly tri's though.
Did back the day, went ok, still a wee tad tired. Think it's the hcg though. Going to keep reducing to find the right dose. Spoke to kel about this before, may have to bend is ear about it again lol. So back was

Seated cable row CG 1 working 12 DD

CG pd's 3 sets 12-15. On knees. Stack

T bar 1 working DD. Bar in corner

Rope straight arm pd's 3 sets

Done, seated row was new weight last wk but i will defo get 10kg on the next back session felt good.

Ok Q on the rope pd's, do yous bring the bottom of the rope past your hips or just stop short ? I was going past my hips to get a right good stretch at the top and bottom.

Do you run hcg year round or only on cycle?

For rope pulldowns i pull the rope as far apart as i can at the bottom. It comes about hip height i believe

[clarky.]

Do you run hcg year round or only on cycle?

For rope pulldowns i pull the rope as far apart as i can at the bottom. It comes about hip height i believe

No mate, i have a hard time with the cunt. Just goes straight to E2 . I am down to 100iu 2x wk to see how i get on with that. Once i find what works for me i will be on year round yes. Like o said i will Most likely be bending Kel's ear (Again!) lol to i get it fixed

As for the rope pd's yes i do this but pull it beyond the hips, i only ask as i always use a bar.

[clarky.]

Morning everyone, arms and back have a nice wee ache.
Going away fishing this afternoon and wont be back till sunday. Not working the day or monday as it's our may wk end .

Hope everyone has a good safe wk end.

[almostgone]

Hi fellas/Girly, arms had a wee ache this morning, mostly tri's though.
Did back the day, went ok, still a wee tad tired. Think it's the hcg though. Going to keep reducing to find the right dose. Spoke to kel about this before, may have to bend is ear about it again lol. So back was

Seated cable row CG 1 working 12 DD

CG pd's 3 sets 12-15. On knees. Stack

T bar 1 working DD. Bar in corner

Rope straight arm pd's 3 sets

Done, seated row was new weight last wk but i will defo get 10kg on the next back session felt good.

Ok Q on the rope pd's, do yous bring the bottom of the rope past your hips or just stop short ? I was going past my hips to get a right good stretch at the top and bottom.

Nice, Clarky. I generally use a wide or narrow bar on pulldowns and alternate overhand and underhand grips from one time to the next. Never have done them w/ a rope. I may be missing out.

[hollowedzeus]

No mate, i have a hard time with the cunt. Just goes straight to E2 . I am down to 100iu 2x wk to see how i get on with that. Once i find what works for me i will be on year round yes. Like o said i will Most likely be bending Kel's ear (Again!) lol to i get it fixed

As for the rope pd's yes i do this but pull it beyond the hips, i only ask as i always use a bar.

Thats shite.

Ill be starting hcg once i get cleared for yearly blood work. Im assuming your doc doesnt have you on hcg? Youl be doing it yourself also?

My body loves a boobie flair up on low estrogen so cant wait for hcg lol

[almostgone]

No mate, i have a hard time with the cunt. Just goes straight to E2 . I am down to 100iu 2x wk to see how i get on with that. Once i find what works for me i will be on year round yes. Like o said i will Most likely be bending Kel's ear (Again!) lol to i get it fixed

As for the rope pd's yes i do this but pull it beyond the hips, i only ask as i always use a bar.

Dang that's a shame. . Hope you can find a decent level that you can tolerate.
Kel's definitely the guru on these things. We're lucky to have him help us; learned a lot from the man....and he can be rather entertaining.

[GirlyGymRat]

Boot camp conditioning followed by yoga. Knee bothering me a touch during boot camp. Felt off during yoga. Not sure if bc I was fasted....ate and slept 4 hours. Srly. That’s crazy!

[marcus300]

Morning campers

I've been training hard but not to my standards to be honest. The game I've played all these years is taking a really hard time on my me at the moment and my body simply tells me I cant lift what I used to do. But I am content at this stage to do what I can when I can. Some body parts feel good other are hurting and I know what I need but taking gear is over for me. Been clean for so long and now my health is picking up and looking better and to be honest that's the only thing on my mind.

I will post some workouts up very soon but for me there's only one way and that's HIT baby

[cousinmuscles]

Sumo deads 220kg x 2 grip fail, last workout I found I can do them better if I grip it shoulder width but the only good deadlifting barbell had no knurling there. Bleeding shins too so no more sumos for a while
Coleman style Barbell rows 140kg x 5,5,6 no straps this time
Sled push each set is one length, no rest in-between just stacking a plate: 25kg, 50, 75, 100, 125, 150, 175, 200
Glute ham raise 15kg x 12,12,12 cheated a bit on last reps
Medicine ball crunches 10kg x 30,20,30

[cousinmuscles]

Morning campers

I've been training hard but not to my standards to be honest. The game I've played all these years is taking a really hard time on my me at the moment and my body simply tells me I cant lift what I used to do. But I am content at this stage to do what I can when I can. Some body parts feel good other are hurting and I know what I need but taking gear is over for me. Been clean for so long and now my health is picking up and looking better and to be honest that's the only thing on my mind.

I will post some workouts up very soon but for me there's only one way and that's HIT baby

Once I've maxed out my lifts I'm going HIT again but with 100% focus on physique. Don't get banned again bro it'll take a long time you'll miss it :P

[marcus300]

Once I've maxed out my lifts I'm going HIT again but with 100% focus on physique. Don't get banned again bro it'll take a long time you'll miss it :P

I wasn't banned I was working hard on something very special what needed my attention.

By the way this is a computer program artificial intelligence which is programmed with English dialect

[cousinmuscles]

I wasn't banned I was working hard on something very special what needed my attention.

By the way this is a computer program artificial intelligence which is programmed with English dialect

Oh yeah, well what if I find a loop and make the AI processor crash? A hah hah hah haaah... Dialect won't help there

[marcus300]

Oh yeah, well what if I find a loop and make the AI processor crash? A hah hah hah haaah... Dialect won't help there

I'm finding it hard to understand the word "cunt" in Marcus vocabulary

[cousinmuscles]

I'm finding it hard to understand the word "cunt" in Marcus vocabulary

The meaning of words change over time and with use but marcus use of the word had many facets . Your engineer will have to scan through the forums posts, my account has trouble with the search engine I can only get 500 results per search...

[hammerheart]

I wasn't banned I was working hard on something very special what needed my attention.

By the way this is a computer program artificial intelligence which is programmed with English dialect

I'm a system anomaly.

[tarmyg]

Decent day today and I felt overall energetic. Noticed my jeans has gotten a bit tighter so time to clean up the diet a bit. Not trying that before the end of this trip though so might be a bit chubby by then, lol :-)

Strength
Back Squat, find 5rm, 135kgx5, 128kgx5, 122kgx5
Push jerk, find 5rm, 65kgx5
Pull-ups, 20kgx4, 17.5kgx4, 15kgx4

Conditioning
5 rounds, EMOM, Increase 1rep each round
1: Wallballs, 15-20
2: Assault Bike, 12-16
3: American KB Swing, 13-18
4: Row, 15-20

[kelkel]

By the way this is a computer program artificial intelligence which is programmed with English dialect

And that's the issue ya wanker.

[marcus300]

Decent day today and I felt overall energetic. Noticed my jeans has gotten a bit tighter so time to clean up the diet a bit. Not trying that before the end of this trip though so might be a bit chubby by then, lol :-)

Strength
Back Squat, find 5rm, 135kgx5, 128kgx5, 122kgx5
Push jerk, find 5rm, 65kgx5
Pull-ups, 20kgx4, 17.5kgx4, 15kgx4

Conditioning
5 rounds, EMOM, Increase 1rep each round
1: Wallballs, 15-20
2: Assault Bike, 12-16
3: American KB Swing, 13-18
4: Row, 15-20

Let me know your goals with training mate let me see if i can slice in some serious intensity

Nice work

[marcus300]

And that's the issue ya wanker.

Your the only one who didn't contact me and i had over 20 member's contact me. I felt hurt but put it down to the language barrier cunt x

[tarmyg]

Let me know your goals with training mate let me see if i can slice in some serious intensity

Nice work

Thank you Marcus, much appreciated! I'm traveling during this entire month so my quest for an even better physique, esthetically that is, will continue in June and for now I'm just getting through what I can.

[kelkel]

Your the only one who didn't contact me and i had over 20 member's contact me. I felt hurt but put it down to the language barrier cunt x

Because I could easily predict the future. Plus I don't want to be like all the other wankers. I'm my own wanker. And that's Irish cunt thank you.

[charger69]

Ok. I am going to jump on board. I’m a little undecided on what to do. I just finished a comp and I have 11 weeks before my next. I am thinking on a lean bulk for 6 weeks and a cut for 5. I will have another comp two weeks later. The second one is the big one for me.
With that being said, I am normally going a rep scheme of 15, 12, 10, 8 with supersets. I work out two times a day. The morning is my main workout. The afternoon is cardio and a small muscle like forearm, calves, abs etc.
I am trying to stir the pot and move out of what I am used to.
I am thinking on going to a rep scheme of 10 reps to failure with drop sets for the next 6 weeks. Any thoughts?


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[GirlyGymRat]

I feel that my experience with keto is a bit limited as it's always been used for cutting and never as a way to maintain weight over a long period of time with maintenance calories. This last time I combined keto with IF and do not think I have ever dropped weight that fast, ever. Keto is also a great morale booster if you are the kind of person who is fixated by the scale as you'll drop crazy amounts of weight in the first few weeks.

Because of my very targeted use of keto I have never experienced that clarity others talk about while eating in this manner which they do, mostly, on unrestricted calorie intake.

For me food cooking have always been a bit of a problem so when a friend started a company delivering food for a keto diet that was the key to my consistency as far as I am concerned. Taking away cooking from the equation made all the difference.

Not sure this is helpful but happy to answer more questions.

Thank you. For some reason I recalled you hating keto bc of lack of energy but perhaps I’m mistaken.

Cooking isn’t a problem for me. I would have to do some research on meals otherwise I could see me eating eggs and bacon, chicken and salad, salmon and broccoli and a whole bunch of nuts to keep next carbs very low and fats high.

Keto is something for me to consider.

[marcus300]

Because I could easily predict the future. Plus I don't want to be like all the other wankers. I'm my own wanker. And that's Irish cunt thank you.

Your getting better at the lingo you cunt

[marcus300]

Ok. I am going to jump on board. I’m a little undecided on what to do. I just finished a comp and I have 11 weeks before my next. I am thinking on a lean bulk for 6 weeks and a cut for 5. I will have another comp two weeks later. The second one is the big one for me.
With that being said, I am normally going a rep scheme of 15, 12, 10, 8 with supersets. I work out two times a day. The morning is my main workout. The afternoon is cardio and a small muscle like forearm, calves, abs etc.
I am trying to stir the pot and move out of what I am used to.
I am thinking on going to a rep scheme of 10 reps to failure with drop sets for the next 6 weeks. Any thoughts?


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With contests so close to each other i wouldn't change much imho. What worked before will work again and regarding training in such a short period of time and your body going to be in prep mode is I'd again do what you use to and keep pushing to maintain.

[marcus300]

No training for 2 days way to busy but you never know. Will update soon

[clarky.]

Morning everyone, i have a very busy wk as i was off work for the may wk end. Catch up the night.


I see there is a big man back . Catch up with you later my friend.

[almostgone]

Ok, back in the lifting routine tomorrow. Someone (cough, cough) may have let their Hct get out of hand and possibly had some difficulties over the weekend.
Feel like a champ a champ post phlebotomy, but still will pull another CBC in a couple of weeks.
Big labs including an iron panel coming up early to mid June.

[hammerheart]

I'm pulling bloods tomorrow I'm hoping my Hct and Hgb are not too low lol.

[almostgone]

I'm pulling bloods tomorrow I'm hoping my Hct and Hgb are not too low lol.

Dude, if you were in SC, I could guarantee you some high octane, high purity O+ blood.
At times, I struggle to keep my HCT and Hgb in check.

[cousinmuscles]

Dude, if you were in SC, I could guarantee you some high octane, high purity O+ blood.
At times, I struggle to keep my HCT and Hgb in check.

Since going on TRT my blood became normal. In the past I couldn't donate, they told me I had too little oxygen lol I tried three times. Hemoglobin was now 158g/L and EVF (hematocrit) 0.46. I'll get my cardio up like when it was when it was best, 5K morning runs in less than 25 min and weekend 10k run in less than an hour, hopefully should keep my blood in the lower end with 12 week nebido intervals so I can cycle and not donate

[cousinmuscles]

Last night, was supposed to do shoulders but somehow forgot and did chest. Wrong upper body day lol. Monday chest day it was!

Close grip bench 130x 2,1,1 tucking elbows in more as an experiment, I lose strength though
Incline barbell bench 100x 5,5,5
Dips +50kgx6,6,6
Barbell curls 60kg x 6,5,4

[charger69]

Last night, was supposed to do shoulders but somehow forgot and did chest. Wrong upper body day lol. Monday chest day it was!

Close grip bench 130x 2,1,1 tucking elbows in more as an experiment, I lose strength though
Incline barbell bench 100x 5,5,5
Dips +50kgx6,6,6
Barbell curls 60kg x 6,5,4

Uh oh. Is Cuz getting old?


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[cousinmuscles]

Uh oh. Is Cuz getting old?


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Hopefully not, but I think it was an instinctual thing. Monday = chest lol

[tarmyg]

Ok day but felt quite tired. Kind of half assed workout. Has some pain in my forearms that I have not felt it way over a year.

Muscle Snatch, 3rm, 60kg
Knee-high Snatch, 3rm, 65kg
Atlas Ball, 70kg, ground up to shoulder, 40 reps

[marcus300]

Couldn't get in the gym today, I do feel sore from my previous workout which I thought was a wanker one but must of done some damage.

Wont be able to get in tomorrow unless something changes, busy busy busy at the moment

Keep up the good work guys and gals

[kelkel]

Haven't really trained since Friday. Tried light pulldowns etc hoping to stretch my low back out to no avail. Weekend sucked, spent most of it sitting on my ass on the couch due to it. Went back to the chiro yesterday and he said I'm actually swollen directly around the lower spine, which is why it was effecting my stomach as well. Too deep for topical ice to really effect it. Made me feel kinda sick on and off through the weekend.

Been hanging and stretching as much as possible in the dungeon which is helping. Today's the best day so far. No Aleve or Ibuprofin, yet. Getting better but WTF I'm tired of being hurt this past year. 3 Fkn muscle / tendon tears now this. F me. Makes me question some goals.

Oh, I actually did try some chest and Bi's yesterday. Was able to do some light inclines (like 225 blah blah) and seated curls. Scared me but at least I did something. Normally leg day today but that ain't happening.

[Mr.BB]

Since going on TRT my blood became normal. In the past I couldn't donate, they told me I had too little oxygen lol I tried three times. Hemoglobin was now 158g/L and EVF (hematocrit) 0.46. I'll get my cardio up like when it was when it was best, 5K morning runs in less than 25 min and weekend 10k run in less than an hour, hopefully should keep my blood in the lower end with 12 week nebido intervals so I can cycle and not donate

SpO2 was low? They put an oximeter in your finger?

You could not run with low SpO2...