**Marcus's HIT Dungeon**

[kelkel]

You split legs on two days or this is only because you took some time off and are readjusting yourself?

For about the past year I have. Somewhere between hamstring tear #1 and #2 I split them up. Since I have to train them much lighter now and do mostly single leg eccentric movements it seems to help me focus.

[hammerheart]

There's this IFBB pro guy around at gym, he's not massive but very well built and defined, what makes me turn head though is the upper back, inches of actual fleshy thickness (my calves are bigger than his though).

I'm jealous, how do I mold mine into that?

[cousinmuscles]

Last night's training
Close grip bench 130 x 4,2
Incline bench 100x 10,6
Dips +40x 16,10
Reverse pec Dec 7th plate x 20,20,20

[tarmyg]

Thursday for me so that means isolation movements at Snap Fitness located about 2-minutes away from my home. Not an excellent gym by any standard but it gets the job done. Wife had an excellent trip to San Diego and it all of a sudden looks like a potential option. We shall see. She is academia so things move at snail pace. Sure as hell would prefer San Diego compared to Bangalore. Still got to finish my own stuff here and that will take some time. Regardless, we both miss home and regardless of where in America we end up it is home.

Today's training I worked Chest and arms. I warm-up, do one working set and drop set that on every single movement. Feels good.

[tarmyg]

Decent day today but noticed some strength loss in legs and since that is unacceptable and my body fat is at a reasonable level I am starting my Test-E and Deca cycle for the next 14-weeks. Nothing crazy but not ran a long one for a while so shall see how it goes. Only pinning twice per week is nice though. Switching training Monday and upping calories to 2850/day which should be close to a surplus for me. I kept losing fat/weight at 2600 so boosting it a bit. If not enough I'll adjust as I go along.

Front Squat
3×2 @ 90kg
1×1 @ 100kg, 100kg, 100kg, 100kg
NOTE: This is where I noticed strength loss. I have also decided not to use a belt to strengthen up the back a bit more.

Barbell Conditioning
On the Minute x 5:
5 Touch and Go Squat Cleans
Same weight across @ 50kg

Conditioning
This was heavy AF.

AMRAP 4:
21 Calorie Row
21 Power Cleans - 50kg
15 Burpee Box Jump Overs - 24"
NOTE: Finished with 3-seconds to spare

Rest 4 Minutes

AMRAP 4:
21 Calorie Row
21 Power Cleans - 40kg
15 Burpee Box Jump Overs - 24"
NOTE: Finished 11 burpees

Rest 4 Minutes

AMRAP 4:
21 Calorie Row
21 Power Cleans 30kg
15 Burpee Box Jump Overs - 24"
NOTE: Finished 8 burpees

Bike Conditioning
8 Rounds:
15 Seconds Max Effort
1:45 Recovery Pace

Gymnastics Conditioning
For Quality:
15 Strict Chest to Bar Pull-ups
15 Strict Handstand Push-ups
15 Strict Pull-ups
15 Push-ups
15 Ring Rows
15 Strict Ring Dips

[almostgone]

There's this IFBB pro guy around at gym, he's not massive but very well built and defined, what makes me turn head though is the upper back, inches of actual fleshy thickness (my calves are bigger than his though).

I'm jealous, how do I mold mine into that?

Rows, rows, and rows, really focus on the contraction, and it takes time. Check out some of the Dorian Yates YouTube Blood and Guts videos. There are many guys with great backs, but Yates' back was wide, thick, and just carried slabs of muscle. Literally looked like a granite statue that had come to life.

[tarmyg]

Not training but I had a fantastic dinner conversation. The conversation was all over the place, and it veered into second world war somehow. A very touchy subject here as the British kept sending the Indian Gurkhas to the frontlines. Anyways, people were talking about all sorts of thing, and of course, Hitler comes up, and this older Indian gentleman turns to me and says: "You know, I really admire your man Hitler. The world may not have agreed with his beliefs, but you CAN say he never gave up". Your man, HAHA. Anyway, went pretty downhill from there.

[tarmyg]

Sunday morning in Bangalore and just came back from the gym. Had a glorious chest and arms session squeezing every last bit out of those muscles. Had two things happen at the gym this morning. First thing is the guy who decided that putting a bench in front of the dumbbell stand on a lateral angel was a good idea. Apparently, me bending over him to grab stuff was not enough of the indication that he should move, so I had to move it for him as he spoke zero English. The second thing was a guy who came up to me in the middle of my dumbbell curls wanting to know what I eat while I workout. Not entirely sure what he meant I said I eat some oats before I get there. "No no," he said, "while you are working out, is that not the most important part, to eat while you are training?". Took some convincing but said I never eat while training because, well, that is just dumb. Not sure he believed me.

[almostgone]

LOL, that's another one of the reasons I haven't ventured into a commercial gym in ages. I don't mind random conversation before I lift or after, but if I'm into lifting mode the only voice I want disturbing me needs to be female.
I don't do the intraworkout nutrition program either. Figure I need all of my blood keeping O2 going to my brain and muscles, not headed to my stomach for digestion. Honestly, with intense lifting I would probably projectile vomit things anyway. Keeping water in my system is enough of a battle.

[almostgone]

Worked yesterday and am at work now. Should.be out in a few hours. Get to go.to.the shop and work back muscles tonight so I'm happy.

[tarmyg]

Monday morning here and my wife's life is taking over mine at the moment. Very frustrating! Did decent in the gym. Could have done better but it is what it is.

Strength
Front Squat
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
20kgx10, 40kgx10, 60kgx10, 80kgx10, 85kgx7, 76kgx10, 72kgx10

Press/military press
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
20kgx10, 30kgx10, 40kgx10, 50kgx10, 55kgx8, 47.5kgx10, 45kgx10

Strict weighted pull ups
3 sets x 10 reps (AHAP)
10kgx9, 8kgx8, 5kgx7

Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40kg
Set 2 – 45kg
Set 3 – 50kg

Aerobic Capacity
On the 2:00 x 12:
15 Calorie Row
9 Calorie Assault Bike

Midline
Not For Time:
50 GHD Sit-Ups
50 Alternating Pistols
50 GHD Sit-Ups

[GirlyGymRat]

Looks decent T. Better then nothing at all!

[GirlyGymRat]

I am getting back into regular work outs. Started this morning with 5 minute fat blaster to kick start metabolism. 5 calisthenic type movements 3x. I was sweating.

After work I’ll be doing chest (and maybe tri) plus hour of cycle class.

I decided yesterday to add Tuesday and Thursday lunchtime workouts at the gym at work. My focus is cardio on Jacobs Ladder. It won’t take long and I will have time to shower since I sweat so much! There’s a shower in ladies bathroom so I can change here and walk to gym for a quick turn.

I’m eating clean (except Saturday birthday celebration) and back to the gluten free, refined sugar free, high protein, mod fat and lower carb approach. I didn’t master keto.

[almostgone]

I am getting back into regular work outs. Started this morning with 5 minute fat blaster to kick start metabolism. 5 calisthenic type movements 3x. I was sweating.

After work I’ll be doing chest (and maybe tri) plus hour of cycle class.

I decided yesterday to add Tuesday and Thursday lunchtime workouts at the gym at work. My focus is cardio on Jacobs Ladder. It won’t take long and I will have time to shower since I sweat so much! There’s a shower in ladies bathroom so I can change here and walk to gym for a quick turn.

I’m eating clean (except Saturday birthday celebration) and back to the gluten free, refined sugar free, high protein, mod fat and lower carb approach. I didn’t master keto.

Did Ms. GGR have a b'day?

[GirlyGymRat]

Did Ms. GGR have a b'day?

Later this month and celebrating several times with different peeps.....social butterfly!!!

[almostgone]

Later this month and celebrating several times with different peeps.....social butterfly!!!

Good for you! Enjoy yourself... safely.

[almostgone]

Well, now it looks like Mrs. AG is going.to need 2 root canals and 2 crowns, still will be cheaper than the dental implant procedure. She is upset because she was hoping we wouldn't have to spend any $$, LOL.
Took her to 5 Guys to cheer her up. I ate a cheeseburger....now I hate me.

[kelkel]

Well, now it looks like Mrs. AG is going.to need 2 root canals and 2 crowns, still will be cheaper than the dental implant procedure. She is upset because she was hoping we wouldn't have to spend any $$, LOL.
Took her to 5 Guys to cheer her up. I ate a cheeseburger....now I hate me.

Root canals and costly but at least they're not a painful as they used to be. I'd bet I've had 5 of them, without exaggeration.

[almostgone]

Root canals and costly but at least they're not a painful as they used to be. I'd bet I've had 5 of them, without exaggeration.

Same here, so I've been wearing a mouthpiece for lifting. Had one done twice because it had a "hidden" nerve (supposedly)? The worst thing about it is the latex shield they put down to keep the debris from falling down your gullet. When the latex comes out I'm always afraid Marcus is going to make a surprise appearance. ;/

If they get the anesthetic to the right place it pretty much numbs half my face? They were checking my bite for high spots with the contact paper last time. Told me to bite down and gently grind my teeth. Damned if I wasn't so numb that I bit the living shit out of my tongue. Came home and nuked it with a silver nitrate stick to stop the bleeding and start the healing process. A-holes should've warned me I was cannibalizing my tongue, lol.

The 2 root canals are defo cheaper than the dental implant so that's a good thing.

[almostgone]

Root canals and costly but at least they're not a painful as they used to be. I'd bet I've had 5 of them, without exaggeration.

How you doing? You were busy with projects for a bit.

[kelkel]

How you doing? You were busy with projects for a bit.

Good. Feeling human again. Hanging out with the girlfriend while I work, as usual:

[kelkel]

When the latex comes out I'm always afraid Marcus is going to make a surprise appearance. ;/

That's quite funny.

[GirlyGymRat]

Good for you! Enjoy yourself... safely.

Of course!!! I’ve not been drinking much but when I do, I always carry Party Smart!

[GirlyGymRat]

Good. Feeling human again. Hanging out with the girlfriend while I work, as usual:

Adorbs!

[almostgone]

Good. Feeling human again. Hanging out with the girlfriend while I work, as usual:

LOL, definitely a looker. A face like that just melts my heart!

[tarmyg]

The 2 root canals are defo cheaper than the dental implant so that's a good thing.

Just had two done plus crown. $600 in total cost. Zero insurance.

[hollowedzeus]

Good. Feeling human again. Hanging out with the girlfriend while I work, as usual:

Shes a wee cracker mate

[tarmyg]

The wife interference continues. Just one of those times. Did my best today but it was at best a halfhearted effort. We are in a deload week so the workouts are a bit less.

Hang snatch
Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
20kgx5, 50kgx5, 60kgx5, 70kgx5, 66kgx5, 63kgx5

Barbell bent over rows
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
80kgx10, 90kgx10, 100kgx10, 95kgx10, 90kgx10

Romanian Deadlift
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
80kgx10, 90kgx10, 100kgx10, 110kgx10, 105kgx10, 100kgx10

Conditioning
5 Rounds:
5 Power Clean and Jerks - 50kg
5 Butterfly Pull-Ups

[kelkel]

Adorbs!

LOL, definitely a looker. A face like that just melts my heart!

Shes a wee cracker mate

She's got me wrapped around her paw. I was always a big dog person but since getting her years ago I don't think I'd ever go back to a large dog. To much work.

[GirlyGymRat]

Got myself registered at the work gym and hit Jacobs ladder. First time using that piece of equipment and it’s quite the cardio workout

[tarmyg]

Since I am in a deload week, I decided to try Marcus Shoulders workout. Went decently well for not entirely knowing which weights to use for these movements. I can't do forced reps on many of them as I got no assist unless it is a machine where you can "cheat" the weight up and then slowly lower it using the negative principle. After the workout, my shoulders were fried.

Shoulder Press (Dumbbell)
warm: 12kgx12, 20kgx12, 28kgx8
work: 32kgx9, 28kgx8, 24kgx8, 18kgx9, 14kgx8

Seated Side Laterals (Dumbbell)
warm: 8kgx8, 12kgx8
work: 16kgx7, 12kgx4, 8kgx6, 4kgx9

Single Side Laterals (cable)
warm: 5kgx8
work: 7.5kgx9, 7.5kgx8

Upright Barbell Row
warm: 15kgx8
work: 20kgx9, 22.5kgx7

Machine Rear Laterals
warm: 39kgx11
work: 52kgx11, 45kgx9, 39kgx5, 32kgx5, 28kgx5

Shrug (Dumbbells)
work: 48kgx11, 44kgx11, 40kgx11, 36kgx10

[RaginCajun]

Later this month and celebrating several times with different peeps.....social butterfly!!!

Woo hoo!!!

Bring it!

[hammerheart]

Since I am in a deload week, I decided to try Marcus Shoulders workout. Went decently well for not entirely knowing which weights to use for these movements. I can't do forced reps on many of them as I got no assist unless it is a machine where you can "cheat" the weight up and then slowly lower it using the negative principle. After the workout, my shoulders were fried.

Shoulder Press (Dumbbell)
warm: 12kgx12, 20kgx12, 28kgx8
work: 32kgx9, 28kgx8, 24kgx8, 18kgx9, 14kgx8

Seated Side Laterals (Dumbbell)
warm: 8kgx8, 12kgx8
work: 16kgx7, 12kgx4, 8kgx6, 4kgx9

Single Side Laterals (cable)
warm: 5kgx8
work: 7.5kgx9, 7.5kgx8

Upright Barbell Row
warm: 15kgx8
work: 20kgx9, 22.5kgx7

Machine Rear Laterals
warm: 39kgx11
work: 52kgx11, 45kgx9, 39kgx5, 32kgx5, 28kgx5

Shrug (Dumbbells)
work: 48kgx11, 44kgx11, 40kgx11, 36kgx10

I do kinda the same and those laterals cable negatives are really a killer movement, neverending doms from them. I also superset the DB raises into upright rows.

[tarmyg]

I do kinda the same and those laterals cable negatives are really a killer movement, neverending doms from them. I also superset the DB raises into upright rows.

The superset is what I do also. Works great to burn it out.

[kelkel]

Hams and calves on the agenda shortly.

[GirlyGymRat]

Yoga one hour.

[tarmyg]

Putting down some smoked chicken, Peri Peri corn and Jack fruit before training.

[GirlyGymRat]

Putting down some smoked chicken, Peri Peri corn and Jack fruit before training.

One of my vegan friends makes bbq jack fruit. Consistently replicates pork. She said it’s good!

Note: anything smothered in bbq sauce is likely good.

[almostgone]

Shitty night at work, but they all can't be an easy day. On the plus side, I just snagged a bunch of baby vials of pharma cyp on the way home.
Mixture of brands.... Perrigo, Westward, and Hospira/Pfizer. Got enough to last 6 months at my prescribed dosage for less than half what I pay per vial after insurance. Will throw it into my apocalypse stash since I just picked up my scripted TRT @ pharmacy yesterday.

Will be in the shop tonight barring death or dismemberment!

[almostgone]

Ugh, talk about mental cobwebs. Mixing up a shake.