**Marcus's HIT Dungeon**

[kelkel]

Shoulders n Tri's:

Smith press: 3 sets 6-8
Laterals: 3 sets 12-15 reps drop on last
Dumbell press: 3 sets 8-10
Rear laterals: 3 sets 15 ish reps

Pushdowns: 3 sets 10 reps or so
Overhead extensions: 3 sets 10-15 reps
Cable dips: 3 sets 10-12 reps

Good day.

[almostgone]

Shoulders n Tri's:

Smith press: 3 sets 6-8
Laterals: 3 sets 12-15 reps drop on last
Dumbell press: 3 sets 8-10
Rear laterals: 3 sets 15 ish reps

Pushdowns: 3 sets 10 reps or so
Overhead extensions: 3 sets 10-15 reps
Cable dips: 3 sets 10-12 reps

Good day.

Nice, Kel! Bet that got the blood flow going.

[almostgone]

Ok, not too bad. Just a mix of some compound movements to let my.body know I'm still alive. Back to the regular routine soon. Deep tissue massage tomorrow.
Time to get ready for work now.

[tarmyg]

Friday morning here and we had a big intense powwow yesterday about staying here or not. Shall see what happens but might be here longer than I wanted assuming the money is right.

Finished week 1 of my Test-E and Deca cycle. Feels pretty effortless only pinning twice per week. I usually pin every day but decided to try it like this.

Continuing to try Marcus workouts and did back today. I have never saved deadlifts until the end so that was different and my lower back felt like it would fall off when I left the gym.

Close Grip Pulldowns, Palms Facing
60kgx8
75kgx8
90kgx8
105kgx6
110kgx8
85kgx4
60kgx3
40kgx6

Wide Grip Pulldowns, Palms Facing
40kgx8
70kgx8
90kgx7
70kgx7
40kgx8

Bent Over Row
40kgx12
70kgx8
110kgx7
100kgx7
90kgx7

Bent Over Row, Single, Dumbbell
48kgx16
48kgx12

Deadlift, Dumbbells
96kgx8

[kelkel]

Nice, Kel! Bet that got the blood flow going.

Yep. Momentum is on the upswing.

[tarmyg]

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.

Jack fruit is awesome. It's in season right now so it's everywhere as we just finished mango season.

[clarky.]

Hi fellas/ladies, on my hols with my wee girl and my mrs. In spain and loving it . Not been on for a while but 2 men know why, i get back home Thursday afternoon.
I got to the point for me i just coukd not get bigger and get the bf down, i just can not do it simple guys.

So i decided to cut the bf and train as i could, fellas i just can not do ot am like ohh eating you'll get fat and am trying to lose ffs. Right so, i got the head sorted not that i was a big fat fuck but i lost 21lb before my hols.

That took me to 15's4, i am going to go a few lbs more to i feel that i can build a proper body that am chuffed with ok.

I just can not do the both, so cut to get where i want to be then slowly add that muscle. Sorry not been around fellas but life is life and my family comes first.

Clarky.

[almostgone]

^^^ Enjoy the time, Clarky!!

[almostgone]

Hi fellas/ladies, on my hols with my wee girl and my mrs. In spain and loving it . Not been on for a while but 2 men know why, i get back home Thursday afternoon.
I got to the point for me i just coukd not get bigger and get the bf down, i just can not do it simple guys.

So i decided to cut the bf and train as i could, fellas i just can not do ot am like ohh eating you'll get fat and am trying to lose ffs. Right so, i got the head sorted not that i was a big fat fuck but i lost 21lb before my hols.

That took me to 15's4, i am going to go a few lbs more to i feel that i can build a proper body that am chuffed with ok.

I just can not do the both, so cut to get where i want to be then slowly add that muscle. Sorry not been around fellas but life is life and my family comes first.

Clarky.

While you're in Spain, Clarky, keep your eyes open for Q pharma.

[tarmyg]

Went this morning for arms and then headed out to my daughter's school for an open day and they were running a blood donation camp so I used that opportunity. Later dropped her for a birthday party. Took that opportunity for some one-on-one with the misses and we had a great dinner and some fantastic locally brewed beers. All in all a great day. Hope you all are having a good time!

[kelkel]

Hi fellas/ladies, on my hols with my wee girl and my mrs. In spain and loving it . Not been on for a while but 2 men know why, i get back home Thursday afternoon.
I got to the point for me i just coukd not get bigger and get the bf down, i just can not do it simple guys.

So i decided to cut the bf and train as i could, fellas i just can not do ot am like ohh eating you'll get fat and am trying to lose ffs. Right so, i got the head sorted not that i was a big fat fuck but i lost 21lb before my hols.

That took me to 15's4, i am going to go a few lbs more to i feel that i can build a proper body that am chuffed with ok.

I just can not do the both, so cut to get where i want to be then slowly add that muscle. Sorry not been around fellas but life is life and my family comes first.

Clarky.

I actually understood all that! And yes, your family comes first.

[Mr.BB]

I just can not do the both, so cut to get where i want to be then slowly add that muscle. Sorry not been around fellas but life is life and my family comes first.

You and 99% people, except the freaks like Kel

Happy holidays!!

[GirlyGymRat]

Enjoy your vacation Clarky!

Yesterday did 50 minutes inclined treadmill (because I was late arriving for boot camp conditioning) and an hour of yoga. Did floor work and stretched my tight hip flexors....almost painful but I loved it.

I just did 5 minute fat blasting workout after sleeping in. Oh and meal prepped.

[almostgone]

Think I finished up my last weekend of overtime! . Things are really thinning out here at work and barring a major malfunction, I should be be on 5 day work weeks from here on out until operations cease at the end of September.
Interview coming up today and testing Friday for a job. LOL, it's either feast or famine.

[tarmyg]

Good afternoon. Not enough time to finish my scheduled workout today so had to quickly get through what I could.

Power Clean
Build to 3 Rep Max
40kgx3, 50kgx3, 60kgx3, 70kgx3, 80kgx3, 90kgx3, 100kgx2 (New pr here already, strength is not the problem, technique is)

Front Squat
Build to 10 Rep Max
20kgx10, 40kgx10, 60kgx10, 70kgx10, 80kgx10, 90kgx8 (so close)

Conditioning
For Time:
100 Calorie Row
80 Dumbbell Power Snatches - 22.5kg
60 GHD Sit-Ups
40 Push Jerks - 43kg
20 Power Cleans 43kg

[almostgone]

Just interviewed with an Irish company. I heard them say something that sounded like "fear more"several times. Finally, I asked them what they were saying and apologized for my hearing being poor on one side. LOL, they were amazed at how wide I am and were discussing my handshake. Once of them said "Christ, you would be a nightmare that I wouldn't want any part of".
IDK, interview went well but I may have priced my compensation just a tad low. We just got a raise even though we're closing and it put me well past the $30/hr mark.
Another interview with a new company coming in the next 9 months or so Friday, and also a 4 hour test later Friday for another automotive supplier.

I NEED to lift. Wound tighter than a banjo string.

[kelkel]

Nice AG! Tell them to get wider doors.

[GirlyGymRat]

AG. That’s a compliment. Lol.

You can negotiate salary with offer!

[GirlyGymRat]

Doing a 3 day detox which means drinking lots of smoothies with cucumber and water.

Light Pilates workout at home this evening. Same tomorrow. Yoga Wednesday at the beach!

[tarmyg]

Life's a bit busy at this time but for me, that makes my workouts even more important as it gives me the relief I need. Today's workout was, well, a bit intense. This "napalm" workout today came with a video of a guy doing it in 11-minutes. As a reference, I did it in 24-minutes. Yeah, a bit behind :-)

1. Handstand Walk Practice
15 Minutes of Practice

2. Strict Handstand Push-ups
7 Rounds, Not For Time:
30 Unbroken Double-Unders + 4 (30% of Max Unbroken) Strict Handstand Push-ups

3. Deadlift
Build to a Heavy Set of 8
20kgx8, 40kgx8, 60kgx8, 80kgx8, 100kgx8, 120kgx8, 130kgx8, 140kgx8

4. “Napalm”
2 Rounds For Time:
10 Pull-ups
20 Bar-Facing Burpees
30 Deadlifts - 102kg
40 Wallballs - 9kg
NOTE: This was insane :-) Time to beat, 11-minutes, mine was 24-minutes.

5. Midline
Not For Time:
75 Empty Bar Good Mornings
75 Glute Bridges

6. Aerobic Capacity
140 Calorie Assault Bike
20 Calories Easy, 20 Calories Hard

[cousinmuscles]

I have missed posting a lot of workouts. I blame the heat its like 30c outside, crazy. I went for 260kg deads but missed them. I blame overtraining, I got 250 for a triple. I then did the 300 challenge, 100kg squats, deads, bench, for 100 reps on each, for time. I split it into rounds, 10 reps squats, 5 reps bench, 10 reps deads, 5 bench, then repeat. First round was way too easy, third round my heart was pounding and I got a massive headache with each beat, rested a lot between rounds. Regretted it but by the sixth round I became optimistic and made it to the finish. 1h 53 minutes fucking horrible lol but I will do conditioning and cardio 1-2 times per week now and retry after the august comp is finished.

New training cycle small changes but more focus on quads (bulgarian split squats) and now I'll train my posterior chain (seated good mornings), and cut down on lower back training. With the conditioning work I'll train grip and hip muscles (farmers walk, sled push, sled pull)

Routine:

Vertical A
Seated barbell press
Chins varying grips
Side delt cable raises with external rotation end
Standing calf raise
Seated calf raise

Squat A
Low box squat (below parallell)
Bulgarian split squat
Seated good morning
Standing cable crunch

Horizontal A
Barbell bench
Barbell incline (lowest incline)
Dips
Barbell curls

Deads A
SLDL
Front squat
Barbell Row
Roman chair leg raises

Vertical B
Seated DB press
Chins
Upright rows
Standing + seated calf raise

Squat B
Squats
Bulgarian split squats
Seated good morning
Standing cable crunch

Horizontal B
DB bench
DB incline bench (lowest incline)
If possible, weighted pushups with feet elevated, else dips
Reverse EZbar curlls

Deads B
Deads
Glute Ham Raise
BB row
Roman chair leg raises

Last training session
Seated barbell press, 90kg x 6,4
Chinups, +15kgx13, underhand grip +15kg x 10
Standing calf raise 115kg x 28 RP 8 RP 8
Seated calf raise 35kg 40 RP 12 RP 12

I actually got done with a cycle a couple weeks ago since bloods were going to be so far inbetween, 700mg test went well with a frontload (although probably the last time I'll use a long ester), deads went from 240 for 1 to 250 for 3, not sure about all other stats. Next cycle will be starting in the end of august, 8 weeks, 350mg test prop 350mg NPP. I'll stick to 700mg as long as I progress steadily. I'd rather just maximize food and training, I'm afraid if I just add compounds I won't be able to see if it was the training protocol or the anadrol that caused the gains. When gains slow down I'll add anadrol 50mg for 3 weeks (I think it doesn't need more from my last run) in the middle of the cycle since I have lots left of it. Then when gains become mediocre (I think this will take time) 350 test prop, 350 npp, 350 mast prop, then when gains slow from that, add anadrol for 3 weeks in the middle of the cycle. Who knows I might change my mind by then but I like thinking of it now

[PeanutbutterDC]

So I post my wo here?
Chest (and a little delts, glutes, calves)
Incline db pr (15 degrees)
35#/15, 45#/10, 45#8, 45#/7
Db pr
45#/8, 45#/10, 45#/8, 45#/8
Incline db pr (30 degrees)
35#/10 (×3)
Db pullover
45#/12, 50#/12, 55#/8, 55#/8
Cable flyes (upper pecs)
Setting 2/15, setting 3/12, setting 4/9
Bb front raise (slow w/pause at top)
20#/12 (×3)
Alternating ant raise
15#/12, 15#/12, 17.5#/12(sloppy)
Db lat raise
15#/10, 15#/9, 15#/9
Standing calf machine
Setting 3/24, 3/20, 3/20, 3/16
Bb hip thrust
100#/15, 100#/14, 100#/14, 100#/14, 100#/14

And did 35 min LISS (skating) this morning

[tarmyg]

Nice to see you here PBdc, Welcome!

Hard time working out today. Could feel it as soon as I woke up but thickheaded as I am I went out. Had a huge flareup of forearm pain so I had to cut the workout short. Should have been obvious that I needed a day off but I would need to put my own health first in that case. I wonder why I keep doing this shit, can't stop either ;-)

Rower Conditioning
5 Rounds:
20 Calorie Easy Pace, 15 Calorie Sprint
Rest 1:30 Between Efforts.

Snatch Technique (Kept it super light)
3 Sets of 4: Overhead Squats - 20kg, 30kg, 40kg
3 Sets of 3: Snatch Drop - 20kg, 30kg
3 Sets of 2: Snatch Balance - 30kg, 40kg

I cut this short and this is where I stopped. It was a massive workout but this, written here, is all I did.
1 Rounds:
7 Squat Snatches - 40kg
7 Chest to Bar Pull-ups
7 Box Jumps Overs - 24"

Midline
L-Sit: 2 Max Effort Holds

[charger69]

So I post my wo here?
Chest (and a little delts, glutes, calves)
Incline db pr (15 degrees)
35#/15, 45#/10, 45#8, 45#/7
Db pr
45#/8, 45#/10, 45#/8, 45#/8
Incline db pr (30 degrees)
35#/10 (×3)
Db pullover
45#/12, 50#/12, 55#/8, 55#/8
Cable flyes (upper pecs)
Setting 2/15, setting 3/12, setting 4/9
Bb front raise (slow w/pause at top)
20#/12 (×3)
Alternating ant raise
15#/12, 15#/12, 17.5#/12(sloppy)
Db lat raise
15#/10, 15#/9, 15#/9
Standing calf machine
Setting 3/24, 3/20, 3/20, 3/16
Bb hip thrust
100#/15, 100#/14, 100#/14, 100#/14, 100#/14

And did 35 min LISS (skating) this morning

Surviving the heat wave?


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[PeanutbutterDC]

Surviving the heat wave?


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Only bc a/c ie on all day. How about you, Charger? Does it affect your contest prep?

[kelkel]

Quads yesterday:

Extensions: 3 sets around 15-20 reps, drop on last
Verticals: 3 sets 10-15 reps
Smith lunges: 2 sets 12 ish reps

Non squat day so for something different I grapped a 100lb powerblock and did a couple sets of wider stance squats holding the dumbell horizontal between my leg. With Powerblocks you can't hold it vertical like a normal dumbell. Did two sets of 15 or so reps deep and slow. Holy shit this hurt. Nice change of pace.

[GirlyGymRat]

Finished my 3 day detox so I can get back to lifting tomorrow.

Beach yoga tonight for an hour.

[almostgone]

Finally, things are going better in regards to getting to the shop and lifting. Mixing up a shake now.

Things are really winding down at work. Probably end up on second shift in a week or two. They are having an informal job fair at work in the morning and then I have a short meeting with a new company Friday. Right after that, I have to drive up the road a bit to take a test for another company.

Very hectic, so this lift tonight is much needed!

[PeanutbutterDC]

Back (and rear delts, glutes, abs)
Hyper extensions, 3 sets
Wide grip lat pull, 4 sets
Rack pulls, 4 sets
Reverse grip bent bb row, 4 sets
Single arm db row, 3 sets
Face pulls, 4 sets
Resistance loop hip abduction pulses, 6 sets
Swiss ball crunches, 6 sets

That was tonight. This morning I did 15 minutes HIIT, 20 minutes LISS (skating)

[tarmyg]

Looks like this thread is picking up steam again :-) Dealing with some surreal stuff right now in terms of my wife's life. It has completely taken over. If it is resolved I'll have one hell of a story to tell on here. Regardless, not sure why it always, without exception, all comes at once no matter what! Bizarre!

Thursday and Marcus300 day for me. Considering only doing three days of CrossFit and get one extra day of isolation movement in there. We shall see. Definitely getting better at the HIT training idea as I could not even lift a bottle over my head today after a short 50-minute workout.

Shoulders:
Shoulder Press, Dumbells
Seated Side Laterals, Dumbbells
Single Side Lateral supersetted with Upright Barbell Row
Machine Rear Laterals
Shrugs, Dumbbells

[almostgone]

Dang, it felt good to move some weight tonight!!


Crunches - 175
Close grip underhand pulldowns - 3 w/u, Work - 12, rest pause, 4
D-ring bar pulldown - 1 w/u, Work - 5+, rest pause, 3+, drop, 4+ w/ a slow 10 count negative on partial reps.
Tbar rows - 2 w/u, Work 1 - 7, rest pause, 3. Drop off a plate. Work 2 - 10.
Low pulley rows w/ V handle - 1 w/u, Work - 4, drop, 4, drop, 7.


44 minutes. Would have done more, but need to ease back into things. Next lift should be late Friday night/early Saturday morning!

[hollowedzeus]

While you're in Spain, Clarky, keep your eyes open for Q pharma.

Hope he brought me back a wee pressie from spain

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[kelkel]

Hope he brought me back a wee pressie from spain

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And a "wee pressie" would be what?

[tarmyg]

And a "wee pressie" would be what?

I also want to know!

[tarmyg]

Just back from a quick Chest workout at the gym. Started week 3 of my cycle and microscopic changes in strength is there that is beyond the change in diet. Not much yet but I'll take it as I can squeeze more reps. Now off to pick up the daughter early from school for a quick weekend trip to Kerala at some uber fancy place where my wife is having a retreat and will be asking for money for new science projects. I'll spend it in front of the pool and play with the girl :-) Could be worse!

[PeanutbutterDC]

Shoulders (and tears, calves, glutes) tonight
Bb front pr 4 sets pause at top and bottom
Single arm kbell upright row 4 sets
Cuban pr 4 sets
Arnold pr 3 sets
Smith behind back shrugs 3 sets
Cable pull through a 4 sets
Toe or 3 sets

Got my 10min HIIT and 25 min LISS skate this morning

I think a guy at my gym might like me. He hasn't been around in a while. He saw me tonight and came in for hug and "how have you been?" A hug, people!

[tarmyg]

I think a guy at my gym might like me. He hasn't been around in a while. He saw me tonight and came in for hug and "how have you been?" A hug, people!

Hugs make the world a better place [emoji2]

[hollowedzeus]

And a "wee pressie" would be what?

I'm not one to kiss and tell

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[hammerheart]

Arms day

Super 21s wu only
Incline DB curls, 2 wu, 2 work
Cable hammer curls, 1 wu 2 wo

Cable overhead ext, 1 wu 2 wo
Pushdowns 1 wu 2wo
Close grip bench 1 wu 3 wo

Wrist curls 2 wo
Farmer's walk x3


Done for the week, 5/5 days in, knackered all over, resting the we as usual, need to recover.


As my goals gets more defined I need to take notes about sets x reps to keep record of, been lazy about so far, but most is done in the 6-8 reps range, slow, controlled movement until volitional failure; performing a RP if doing less than 8 reps, more rarely dropsets. Need to ask the avail of a spotter for the presses movements, would fancy to make use of some forced reps there.

[cousinmuscles]

And a "wee pressie" would be what?

I've been following them and the language they used and I have learned to decrypt some of the things they say. Wee pressie = a small present.