**Marcus's HIT Dungeon**

[AD]

Common mistakes are not keeping your upper back/shoulders against the bench (hunching over), which negates the incline aspect.
Pulling your elbows forward during contraction which again defeats the point.
Too much weight which causes guys to swing through the stretched position, which is the main focal point of this exercise.

Thanks Kel good points. Will need to pay more attention.

[Capebuffalo]

Thanks Kel good points. Will need to pay more attention.

Change your a it I your back shot for a while.

[Fcastle357]

Feeling much better today. Energy is up mood is up. Looking forward to Monday. Marathon not a sprint. This is the part that separates the men from the boys.

[Cuz]

Attachment 146043

Left side chest yesterday. Left arm isn't as good as the right it lacks the symmetry my right arm has, but right chest isn't as good as the left. The left is just thicker. Gotta hide those weakness lol.

[Fcastle357]

<img src="http://forums.steroid .com/attachment.php?attachmentid=146043"/>

Left side chest yesterday. Left arm isn't as good as the right it lacks the symmetry my right arm has, but right chest isn't as good as the left. The left is just thicker. Gotta hide those weakness lol.

Looks good chad. Arm looks huge! I

[Capebuffalo]

Attachment 146043

Left side chest yesterday. Left arm isn't as good as the right it lacks the symmetry my right arm has, but right chest isn't as good as the left. The left is just thicker. Gotta hide those weakness lol.

Big. That sums it up.

[Hazard]

Lookin good chad. Looks like you have a full bicep.

[Cuz]

appreciate it guys. But im no way satisfied at all. I need a lot more upper chest. That's why my workouts are focusing on incline bench now. and Incline fly's also.

Is that pretty much all I can do to bring it up?. Incline bb and db bench and incline fly's?

[Hazard]

appreciate it guys. But im no way satisfied at all. I need a lot more upper chest. That's why my workouts are focusing on incline bench now. and Incline fly's also.

Is that pretty much all I can do to bring it up?. Incline bb and db bench and incline fly's?

Well..... The chest is a big muscle and supposedly you recruit your whole chest Durring every chest movement. Making it impossible to isolate.

Then again..... I believe Dorian was big on declines for upper chest development.

[Cuz]

Well..... The chest is a big muscle and supposedly you recruit your whole chest Durring every chest movement. Making it impossible to isolate.

Then again..... I believe Dorian was big on declines for upper chest development.

I based my chest on declines for six months and it helped me, just not a lot in the upper region Maybe instead of shoulder pressing 90 degrees I need to back it down to 75

[Capebuffalo]

Dorian was using declines to pre exhaust the chest I think.

[Java Man]

No the blaster just kept good form doing curls.
Drag curl you hold the barbell with your arms fully extended. Instead of keeping your elbows tight at your side and use your elbow as a pivot point to curl in an arch, you basically drag it up your thighs ,stomach and sternum to the lower chest. It is in constant contact with your front side. Your elbows will come up and back. One set you will feel it hit a part oft he bicep you have never used.

Oh no. 135 lbs would be hard. Less. Much less. It's hard to explain till you do it and feel it. Go grab a broom right now and do it. Pull it slowly up till you can't go any higher.

That comment about using a broom as a demo tool finally sealed this concept lol. Great idea. Interesting movement. I can't wait to incorporate it. Thanks cape.

[Java Man]

Ok so are we all going through the post gear, pct mental funk? Lol. I am going into week 7, and it sounds like both of you guys are at a stage of that too.

All part of the great circle of 'life' in our world. Work through that sh!t. Its nothing new. Use this as a chance to give your body a much needed break. Lighten the loads and frequency for a bit. IDK about you but I haven't lost any strength and I'm getting more cuts/vascularity. Just fight that urge to not train. That's my biggest problem when the coals go gray compared to how I feel mid-cycle.

One week into pct from a 12 week test c cycle
Torem and clomid basic protocol

Chest for me tonight. Shit I just cant train like I can without the testosterone . Geatting weaker and smaller I can see even though I am eating better and actually more. it doestn matter, without the gear my body just don't process the excess macros....gotta wait till January to go back on.

Im already planning my next cycle. Just gonna cruise and see if I can get my diet down right for the offseason and my training split perfected in the mean time until I go back on.

[Java Man]

Little late to thw party. But saw a bunch of incline curls post and I came across this the other day. Going to try these next arm day. Anyone ever do these with this type of hand placement?

Attachment 146041

I think he's rotating the bell as it comes up. I do that. I got the idea from people like him when I was a kid. It really ads another dimension to it.

[Igifuno]

<img src="http://forums.steroid.com/attachment.php?attachmentid=146043"/> Left side chest yesterday. Left arm isn't as good as the right it lacks the symmetry my right arm has, but right chest isn't as good as the left. The left is just thicker. Gotta hide those weakness lol.

Yeah chad you big redneck haha.. Fire me up dude!! Lookin solid.

[Cuz]

Yeah chad you big redneck haha.. Fire me up dude!! Lookin solid.

You will have to drive down to bamer one day and train with me. Just not until I go back on cycle lol. I can still get pretty fired up if I get my mind right. All about the mind brother if you get the mind right everything else comes easy

[Capebuffalo]

You will have to drive down to bamer one day and train with me. Just not until I go back on cycle lol. I can still get pretty fired up if I get my mind right. All about the mind brother if you get the mind right everything else comes easy

The heck with that state. Auburn beating GA. Arrrggg

[Cuz]

The heck with that state. Auburn beating GA. Arrrggg

damnit! I didn't see that forgot about the game, im waitin on state. Bama will put aubie in there place don't worry.

[AD]

Change your a it I your back shot for a while.

Say what?

[BG]

I had acne really bad on my upper arms for a few months. I tried just about everything. What finally worked is showering immediately when I get home from the gym and 10% benzoyl peroxide (I'm using zapzyt) three times a day.dried my arms up within 2 weeks. Its almost completely gone now.

Lowering your dosages to realistic dosages may help also.....just saying.

[Java Man]

Lowering your dosages to realistic dosages may help also.....just saying.

K thanks. I've been off for 7 weeks more though so how much lower should I go? I didn't start training last year. I joined this forum last year.

So I don't come off as a smart ass only, which I am anyways, I agree with you. My last cycle was overboard.

[AD]

For the old folks in this thread, including myself, I read this article today:



"A recent study compared protein intake after a workout in young and over-40 subjects. The young men showed elevated muscle protein synthesis after they got 20 grams of protein, but the older men did not experience significant changes with that dose. When the older subjects took in 40 grams of protein postworkout, however, they matched younger men's protein synthesis.

As you get older, your body exhibits a type of "anabolic resistance," in that it requires greater amounts of protein to produce the same increase in muscle protein. This study is similar to other studies of older people that showed better muscle-protein-synthesis response in those who got most of their protein in fewer meals rather than spaced out in multiple feedings. Again, the greater amount of protein consumed in one larger meal--compared to several smaller meals--overcame the anabolic-resistance effect.

If you're age 40 or over, you'll need to take in larger doses of protein but in fewer meals. If that isn't convenient, consider using a combination whey -and-casein protein supplement, which provides both rapid amino acid delivery and long-acting--seven-hour--delivery of aminos via its casein content. Older bodybuilders should make sure to get at least 2.5 to five grams of leucine per protein feeding to overcome anabolic resistance and maximizing protein synthesis. Using a whey supplement will make it easy to do."



Not sure if it's just powder propaganda, but I it might be interesting to read.

[Java Man]

Say what?

He said 'i've been doing shots for awhile'

[AD]

He said 'i've been doing shots for awhile'

Test shots or vodka? Lol

[AD]

Hey Chad, nice work. But I didn't realise you're a beardie too

cape's got competition.

[Java Man]

For the old folks in this thread, including myself, I read this article today:

....

Not sure if it's just powder propaganda, but I it might be interesting to read.

Who published it? That could be a tell.

[AD]

Who published it? That could be a tell.

Saw it on Iron Man mag dotcom. By a guy named Jerry Brainum.

Another way to look at it is, this article supports the "meet your macros" theory. Meal timing seems less important.

[Java Man]

Saw it on Iron Man mag dotcom. By a guy named Jerry Brainum.

Another way to look at it is, this article supports the "meet your macros" theory. Meal timing seems less important.

Smart guy, if his surname is an indicator.

Makes sense. Older people do everything less efficiently, its the bonus we get for still being around I guess.

[Java Man]

Test shots or vodka? Lol

Mmmm one in each hand? Lol. Oh wait, he's not me... J/K I don't even drink really. I think he meant you should change your avi that you've had for more than a year to a more current one of that badass back shot you posted

[AD]

Mmmm one in each hand? Lol. Oh wait, he's not me... J/K I don't even drink really. I think he meant you should change your avi that you've had for more than a year to a more current one of that badass back shot you posted

Thanks for the translation lol. will need to wait till i get to my laptop. Don't know how to do that on the phone. But I wanted to wait for an end-of-cycle pic...

[marcus300]

For the old folks in this thread, including myself, I read this article today:



"A recent study compared protein intake after a workout in young and over-40 subjects. The young men showed elevated muscle protein synthesis after they got 20 grams of protein, but the older men did not experience significant changes with that dose. When the older subjects took in 40 grams of protein postworkout, however, they matched younger men's protein synthesis.

As you get older, your body exhibits a type of "anabolic resistance," in that it requires greater amounts of protein to produce the same increase in muscle protein. This study is similar to other studies of older people that showed better muscle-protein-synthesis response in those who got most of their protein in fewer meals rather than spaced out in multiple feedings. Again, the greater amount of protein consumed in one larger meal--compared to several smaller meals--overcame the anabolic-resistance effect.

If you're age 40 or over, you'll need to take in larger doses of protein but in fewer meals. If that isn't convenient, consider using a combination whey -and-casein protein supplement, which provides both rapid amino acid delivery and long-acting--seven-hour--delivery of aminos via its casein content. Older bodybuilders should make sure to get at least 2.5 to five grams of leucine per protein feeding to overcome anabolic resistance and maximizing protein synthesis. Using a whey supplement will make it easy to do."



Not sure if it's just powder propaganda, but I it might be interesting to read.

Good read

[marcus300]

Chad great side chest, what size are your arms, those babies look huge and thick

[marcus300]

Lowering your dosages to realistic dosages may help also.....just saying.

I agree Java used way to much gear which probably took the hormones on a roller coaster ride, side arte a good indicator of using to much and also staying on too long...

[marcus300]

Dorian was using declines to pre exhaust the chest I think.

I will never do declines or flat bb bench ever again, destroys my cuff.

[marcus300]

Future goals guys, what are they?

[AD]

Bigger than yesterday. Hope I can say that every day.

[Igifuno]

Future goals guys, what are they?

Reached 207 the night before last. Woke up at 204 yesterday, 205 this morning. Short term goal I would like to reach 215. Longer term, would like to reach 230, and reduce BF to 12%.

[Capebuffalo]

Future goals guys, what are they?

1.To be Marcus300.

2.225 lbs 12%.

1.dream. 2.realistic.

[Igifuno]

^^^ nice

[Igifuno]

Chest/bis this morning. Had trouble sleeping last night and probably saw every hour.

Need to get in the game mentally. Really want to crush this today.