**Marcus's HIT Dungeon**

[kelkel]

Been doing shoulder moments completely differently these days as well with everything.. warmups, weight/reps, angle/movements. Also the high reps 12-20 can be punishing and I love it when at a caloric deficit. Can’t grow at a cal deficit anyway and helps prevent injury with less energy/heavier weight and can still be intense.

Diet ends Saturday too so I’m excited to ramp up the macros and go back to some hit and heavy drop sets.

My training partner and a bunch of people from our gym/team are competing this weekend and everyone is ready to eat

Plans to go to a great pizza place Saturday night, this crazy amazing breakfast place the next morning, killer donut shop on the way back home. Then bourbon and burgers, followed by a quick nap and dinner at a local joint before getting back to the grind with a new diet on Monday.

May take 3-4 days off or just head in for light weights and cardio


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Take some pics Sunday morning. You'll be all carbed up and veins will be popping! Enjoy it!

if you get a chance, try those side saddle one arm smith presses for delts as a secondary pressing movement and let me know how they go. Basically you sit sideways and grab the bar, elbow slightly forward. Picture holding a spear or something. Really a good side delt feel.

[Igifuno]

Take some pics Sunday morning. You'll be all carbed up and veins will be popping! Enjoy it!

if you get a chance, try those side saddle one arm smith presses for delts as a secondary pressing movement and let me know how they go. Basically you sit sideways and grab the bar, elbow slightly forward. Picture holding a spear or something. Really a good side delt feel.

Will definitely try those kel thx for the tip


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[Proximal]

Been doing shoulder moments completely differently these days as well with everything.. warmups, weight/reps, angle/movements. Also the high reps 12-20 can be punishing and I love it when at a caloric deficit. Can’t grow at a cal deficit anyway and helps prevent injury with less energy/heavier weight and can still be intense.

Diet ends Saturday too so I’m excited to ramp up the macros and go back to some hit and heavy drop sets.

My training partner and a bunch of people from our gym/team are competing this weekend and everyone is ready to eat

Plans to go to a great pizza place Saturday night, this crazy amazing breakfast place the next morning, killer donut shop on the way back home. Then bourbon and burgers, followed by a quick nap and dinner at a local joint before getting back to the grind with a new diet on Monday.

May take 3-4 days off or just head in for light weights and cardio


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Pizza, breakfast, bourbon & burgers? Living the life of Riley my friend.

[Kyle1337]

Quick update. Stuck at 210-212 (depending on the day), and it's taken me until now to figure most things out, to be honest. The first time around with this approach so I am keeping a very open mind and take things as they come. In a bizarre turn of events, the following happened; Started feeling a bit off, and the lethargy has not gone away. I also started feeling a bit, not insecure, but fixated; I guess I can describe it as. I got furious about nothing at all, and my wife asked me to list all the things I am currently taking. Always been very upfront about it, so no issue there, and she was trying to be helpful. Anyways, I gave her the list, and she stopped at MK677, got on WhatsApp, and 2h I'm sitting in the office of one world-leading expert on the compound who studies "flight and fear response" who she works with. It turns out this dude knows a LOT of unofficial stuff in regards to humans' response on this compound (Unofficial because they use it in rats to generate fear response). Regardless, he did say that, not commonly; humans will also feel a bit paranoid and extra "fearful" when taking this compound. It's a simple thing to test, so I am removing it for a couple of weeks to try the idea and also see how I feel and if it will help with the lethargy.

What brand Mk677? I've been using it recently, and did in the past a little. Never had any of those symptoms outside of being tired. Good Mk677 has melatonin in it though, usually that first week that shit makes me tired, but after that I adapt.

[tarmyg]

What brand Mk677? I've been using it recently, and did in the past a little. Never had any of those symptoms outside of being tired. Good Mk677 has melatonin in it though, usually that first week that shit makes me tired, but after that I adapt.

It's MA Labs. I doubt there is anything wrong with their product. It it my current conclusion though that this is the culprit and now, 8-days off it, I am feeling much better. Like I woke up out of a fog to be honest. Like I said in a PM to someone the other day. We all respond in a different way to some of this stuff and not everything is going to work the way we want it to. Just learn, adjust, and move on!

[Kyle1337]

It's MA Labs. I doubt there is anything wrong with their product. It it my current conclusion though that this is the culprit and now, 8-days off it, I am feeling much better. Like I woke up out of a fog to be honest. Like I said in a PM to someone the other day. We all respond in a different way to some of this stuff and not everything is going to work the way we want it to. Just learn, adjust, and move on!

Good to know. I use MA as well. Glad you're doing better! Thanks for sharing. It's so true we all respond differently to everything. The body is amazingly mysterious

[Proximal]

Good to know. I use MA as well. Glad you're doing better! Thanks for sharing. It's so true we all respond differently to everything. The body is amazingly mysterious

MK myself. I haven’t started my batch of MK 677 yet. I’ll watch for sides.

[Igifuno]

The Paaaaaincake Special

Protein pancake: 360cals (32p/3f/52c)
1.5 Tbsp Natty PB and a small amount of unsalted mixed nuts): 8p/15f/7c)
2 whole eggs: 12p/10f/1c)
1 whole banana (1.3p/.5f/27c)
1/4 cup blueberries (.25p/0f/5c)

Coffee and vitamins (including some Advil on account of a lil too much whiskey last night)

Total: 53.3p/33f/92c

Leg day, LFG!!! What's everyone starting off with today?


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[almostgone]

Working on a cup of coffee. Working the back shift tonight so it will be late lifting for me.

[kelkel]

Only one pancake Igi? WTF.

[almostgone]

Shit ....worked over 2 hours and then the one hour commute home dodging whitetail and one bobcat on the way home.

Bedtime and try again tomorrow.

[almostgone]

Cooking grits and eggs. Coffee is....dripping?

Off to the shop before work. Finally!!!! I hope this is a return to some kind of a normal routine, even if parts of it are limited.

Christmas shopping is 70% done! Thank you, Amazon.

Edit: Going to try to make time this evening to email, Clarky. I miss that Scottish rascal.

[almostgone]

That was nice.

Maybe I'll show my heart a little love tomorrow and do some treadmilling.

[tarmyg]

Cooking grits and eggs. Coffee is....dripping?

Off to the shop before work. Finally!!!! I hope this is a return to some kind of a normal routine, even if parts of it are limited.

Christmas shopping is 70% done! Thank you, Amazon.

Edit: Going to try to make time this evening to email, Clarky. I miss that Scottish rascal.

70% done? Takes that long to shop for your wife? :-) I figured you in-laws would get a slap in the face ;-)

[almostgone]

70% done? Takes that long to shop for your wife? :-) I figured you in-laws would get a slap in the face ;-)

LOL, most of them do! My sister-in-law and her kids are a different matter; I tend to spoil them a tad.

My present to the rest of the family is probably going to be a 5 minute appearance at the family functions with my new "Hail, Santa" T shirt that has a large Slayer type pentagram.

The wife is fairly low maintenance so I try to look for something unique for her.

[almostgone]

Shoulders feel decent from lifting yesterday. Didn't get home from work until about 5.5 hours ago, so a little more sleep and then a bit of cardio before going back to work.

[Proximal]

Morning everyone!

[kelkel]

Morning Prox!

Hit legs yesterday. Still training lighter due to knee pain. Damn gel shots really didn't help last time, or so it seems. Now trying some high dose Glucosamine and Chondroitan to see if it helps.

Basic stuff.

Bike: 5 minutes
Seated leg curls: 3 working 10-15 reps
Vertical leg press: 3 or 4 working 15 ish slow short reps (couldn't remember if I did 3 so I had to do another. The mind is the first thing to go...)
Belt squats with no belt: 3 sets 10 ish reps. Since I don't have a belt I simply use a V-handle on the end of my T-Bar. Load the bar, face it and use the handle to hold it. Works ok. Not great, but ok as there's no knee pain.
Sumo Dumbell squat: 2 sets 15 slow reps. Holding one heavy dumbell between legs. Good little movement.

Calf crap.

Feeling it today so better than nothing.

[Proximal]

Nice workout Kel!

Immortal words - “Feeling it today so better than nothing”. Actually, truly classic! You’re giving Obs some competition, lol.

[tarmyg]

Calf crap.

Be interested in learning more about this specific movement ;-) haha

[Igifuno]

Only one pancake Igi? WTF.

That’s was a big ass pancake! Lol

So my teammates killed it was weekend at the show:

My training partner took the following:
- Physique 1st place, won overall
- Classic same thing
- Bodybuilding 1st Place middle weight and 2nd place men’s open overall

Other teammate:
- bikini 1st
- Novice bikini 1st
- Class c bikini 3rd
- Figure 1st
- True novice 1st
- Novice figure 1st
- Figure open B 1st
- Overall bikini novice
- Overall figure

Other teammate:
- Classic physic 3rd
- armed forces 2nd
- classic 2nd

Couple others placed as well. Great time.




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[Igifuno]

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[kelkel]

Be interested in learning more about this specific movement ;-) haha

It's messy.

[kelkel]

Nice work outta your team Igy! I almost drove down to that show. Multiple friends there and several had stands set up, etc.
Always well run events there.

[kelkel]

Came across a newer extended release cortisone treatment for knee pain the other day. Brand name is Zilretta, generic name Triamcinolone Acetonide Extended Release.

Skim over these:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437125/

https://zilretta.com/about-zilretta/

Scary part is that it's literally a 5ml injection into the knee. Yes, 5ml. From memory I believe the Hyaluronic Knee Gel injections I had were around 2ml. So 5ml is a whopper of an injection. Scary....

Anyway, I put in a call to my ortho late yesterday and am waiting to hear back from him. Looks interesting and will jump on this if possible.

[Igifuno]

Nice work outta your team Igy! I almost drove down to that show. Multiple friends there and several had stands set up, etc.
Always well run events there.

Thanks kel very proud of them! Let me know if you’re ever in the area


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[tarmyg]

A friend of mine nabbed the NPC Northeast Physique 50+ this weekend. Fair to say he is part of inspiring me to try my own current goal. Super proud of him.

[kelkel]

Northeast is a big show. Nice work outta your buddy!



But I'm most happy that you found a friend.....

[Igifuno]

A friend of mine nabbed the NPC Northeast Physique 50+ this weekend. Fair to say he is part of inspiring me to try my own current goal. Super proud of him.

Very cool he looks great


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[tarmyg]

Well, on my phase 2 of my cycle now and just squatted 400lb for the first time ever. Squat was damn near perfect to so it felt extra good. Less tired this time around and feels like I am holding pretty steady at 210lb. Might not change much from this point on just got to hold on to it.

[tarmyg]

But I'm most happy that you found a friend.....

Haha you big fucker. Gonna tell my mom you are mean.

[Igifuno]

Well, on my phase 2 of my cycle now and just squatted 400lb for the first time ever. Squat was damn near perfect to so it felt extra good. Less tired this time around and feels like I am holding pretty steady at 210lb. Might not change much from this point on just got to hold on to it.

That must feel great, congrats Tarmyg on the new PR. Keep it going if it’s working!


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[kelkel]

Haha you big fucker. Gonna tell my mom you are mean.

Don't. I can't take another time out.



ps: Nice squat!

[clarky.]

Hi fellas/girly, hope yous are all doing good.

[Proximal]

How are you Clarky?

[Igifuno]

Chest/tri session today

Warm up: Decline hammer strength
Incline barbell press: heavy/drop set
Flat DB press: heavy/dropset
Plate presses drop set into butterfly to close grip press
One arm flys on pec deck

Some short but intense tricep work and 20 mins cardio


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[kelkel]

Nice Igi!

I just got done chest and biceps:

Incline smith press: 3 working, 8-10 reps threw in a drop on the last one
Flat flyes: 3 working, keeping these around 15 reps
Flat dumbell's: 3 working probably 12-15 reps

Preacher curls: 3 working 8-12 reps
Over bench barbell curls: 3 sets 12-15 reps (these are face down over top of about a 35 degree bench) Try them.
One arm dumbell over bench (think preacher) curls: 3 sets 10-12 reps

Good workout.

[Cuz]

Been awhile since i stepped in here, awesome posts. Igi, really impressive crew man great stuff and very inspiring

[Proximal]

Cuz, you really seem to be going the Roelly route, right down to his “smile”.

[Cuz]

Cuz, you really seem to be going the Roelly route, right down to his “smile”.

Yeah only 80 or so pounds more to go lmao, i have a hard time smiling as is flexing sure makes it even harder hah!