**Marcus's HIT Dungeon**

[Dpyle]

Just found out that my gym chain has been purchased by golds. So I'm interested to see where this goes and whether I remain a member.

[jesse4466]

Just found out that my gym chain has been purchased by golds. So I'm interested to see where this goes and whether I remain a member.

I wish mine got bought by golds- body builders gym.

[Dpyle]

I wish mine got bought by golds- body builders gym.

My current gym is already very body builder friendly. They are the primary sponsor for the local show every year, which is a national qualifier. DB rack goes to 140-150. Not sure because I'm still far from that, but it's a great gym and I wonder what changes may come from this buy out.

[64509chvl]

Arms today

Bi's

Concentration curls...2 warm ups, 1 work set/3 drops.

BB curls...1 feel set, 1 work set/3 drops

Cable Hammer...1 feel set, 1 work set/2 drops

Tris

Rope press downs...2 warmups, 1 work set/4 drops

Close grip press...1 feel set/3 drops

1 arm overhead ext...1 feel set, 1 work set 3 drops

45 minutes today & really blew me away, lol! I'm still pretty beat up from Chest on Tuesday...when I got to close grip press, my chest felt like it was really gonna pop within the first 5 reps. I feel like I'm getting more out of this by starting with one body part a day for 5 training days a week...able to concentrate really good!

[Capebuffalo]

Just found out that my gym chain has been purchased by golds. So I'm interested to see where this goes and whether I remain a member.

Coffee bar and spin class.

I'm over the concierge at my gym.

[Dpyle]

Coffee bar and spin class.

I'm over the concierge at my gym.

Local or national chain?

[DrewZ]

Absolutely useless....

Except when there are hot young thangs using em'

[hawk14dl]

Except when there are hot young thangs using em'

If I found a hot enough young thing on one, I'd try to get some cardio in.

Yup

[almostgone]

Let us know how it works out. Post a pic when you can.

Sure thing, Kel. I found a few locally, but they were generally pretty flimsy. I found a used one that I liked, but the seller wanted way too much (padding was too ratty for the price). I found a new one like it @ NY Barbell, found a reseller that had a reasonable price w/free shipping, and went that route. Also, it is about 35# heavier than most of the ones that style, so hopefully that was also a plus.

[clarky.]

I wish I could do behind the back shrugs. My ass is in the way. Careful with that rc man I had to have it fix from not warming up and going heavy. Do you work rear delta with back?

No i do them with delts I couldn't do them yesterday Mp it was just to sore.

[marcus300]

Not training with the same intensity lately due to having serious needle work done on my arm, been sitting for 7 hours per session which takes it out of me. Did arms today which went well went to the point of failure but not beyond, just nice and heavy and very strict. Made sure my biceps and triceps did all the work.

Good session and productive

[Fllifter]

I've got a question, What's everyone's thoughts on cardio after a intense hit-style training session?

I was watching Dorian Yates videos online a heard him say doing cardio after a work out is counter productive to strength.

Thanks.

[Cuz]

Arms done. Starting to get sore. My attitude is changing. My shirts are getting tighter. My waist is shrinking. Completely different man on test. Especially when it hits me and E always does right at 4 weeks. I want to go lift right now but I know I cant.

On a good note arms went well. I went heavy for the first time in a long time. Ive been avoiding injury by doing lighter sets and it feels good not being hurt but im losing some thickness due to that well im fully healed and feeling good so I will increase weight until I get out of my comfort zone. Nothing or no one stood in my way yesterday . I actually was so syked I talked and growled at the weights as I was moving them and loading the bar. Little crazy but th mind set during the work out is awesome and th e training is so much more productive.gonna let my upper rest til monday and hit legs Sat or Sunday.

[kelkel]

I've got a question, What's everyone's thoughts on cardio after a intense hit-style training session?

I was watching Dorian Yates videos online a heard him say doing cardio after a work out is counter productive to strength.

Thanks.

You know my thoughts on this topic.

[clarky.]

You know my thoughts on this topic.

Jammy kel.

[DrewZ]

If I found a hot enough young thing on one, I'd try to get some cardio in.

Yup

Yup, and if you chat with them a bit might be able to get in some cardio outside of the gym w/ em'

[hawk14dl]

That's what I was talking about drew!

[Cuz]

Got some tenderness and lumpy feeling spot in my left nipple today. Nothing in right side. Ive Been low on adex and have ran out wont have any till next week. Started nolva today just in case its a gyno flare I have never had one before. Hopefully the nolva will take care of things until I can get my adex next week. The joys of cycling. Also im been taking drol pre workout im gonna stop that until I get it under control.

[FiLL]

Blasted quads today, walking will be fun tomoz!

[Hazard]

Got some tenderness and lumpy feeling spot in my left nipple today. Nothing in right side. Ive Been low on adex and have ran out wont have any till next week. Started nolva today just in case its a gyno flare I have never had one before. Hopefully the nolva will take care of things until I can get my adex next week. The joys of cycling. Also im been taking drol pre workout im gonna stop that until I get it under control.

Drol gets me with that every damn time. Nothing else does.....

[almostgone]

Very busy @ work, but managed to be off last night. Caught up on some sleep I've been missing and making a whey and oats shake now. Back to shoulders w/ beyond failure today after I down a shake and take the beasts for their morning "patrol".
Arms are remarkably sore from my pullback lift 2 days ago...weird, but satisfying.

[Cuz]

Drol gets me with that every damn time. Nothing else does.....

Thats what I was I was thinking...I had a few tabs left over from last time just trying to use them up. Not quite as tender this morning tho. I dont think ill have time to train today got to much going on right now.

[almostgone]

R/C exercises and broomstick stretches
D'bell shoulder press-2 w/u, Work-5.5-1.5-drop-2.5-failure
Seated side lateral-2 w/u, Work-4-drop-2.5-drop-1.5-half/quarter reps to failure
Rear lateral-2 w/u, Work-5-drop-2.5-drop-1.5-1.5-failure
B'bell shrugs-2w/u, Work1(front)-5-2.5-drop-4-failure, Work 2(rear)-5-1.5-drop-4-failure

Still shaking in shoulders and arms a tad. Wife noticed some new veins starting to show @ traps. Either the BF is still slowly creeping off or it's time to drop off some blood @ the hospital.

Time=41 min.

Headed to grab a shower, go get a haircut, and maybe shave off some of this beard.....thing is getting out of hand.

[hawk14dl]

Had my free consult with the trainer at my new gym. Pretty big and jacked guy, had me hopeful. He did the "goals and plan" sales pitch, did the bioelectrical impedance measurement, came back at 11% (lol). he said yeah these aren't very accurate I'm gonna put you at 15% (I was guessing 16). So once again, I was hopeful. He talked about training methods, muscle confusion, and advanced techniques like drop sets (really hopeful at this point). So I went ahead with my free training session. . . .

He does cross fit.

Had me doing plyos, high rep/sets, extremely high intensity (3 different exercises, no rest between each, 30 second rest between "sets")

It sucked.

So much potential. .

[clarky.]

Did legs and bi's today

Seated leg curls 1 working DD good hold and squeeze at the top great burn

Hack squat 2 working to fail

Calf raises 1 working 1 drop went high rep on this great burn

Leg press 1 working DD

Legs done and shaking and walking funny lol

Bi's

Standing db curls 1 working DD

Incline db curl 1 working 1 drop

Cable bb curls 1 working DD

Tried to do some CC but no chance. All curls done with palms facing forward at all times.

[kloter1]

Just found out that my gym chain has been purchased by golds. So I'm interested to see where this goes and whether I remain a member.

I was a member back in the early 2000's and golds was the shiz. Old school, chalk, slamming weights were the norm. None of this pansy ass purple weights and smith machines like you see nowadays. Im happy were im at with LA Fitness..

[Dpyle]

I was a member back in the early 2000's and golds was the shiz. Old school, chalk, slamming weights were the norm. None of this pansy ass purple weights and smith machines like you see nowadays. Im happy were im at with LA Fitness..

I just hope it doesn't change after the name changes. Mostly the fees, I pay a premium right now for amenities I don't use simply because it is body builder friendly.

[almostgone]

Had my free consult with the trainer at my new gym. Pretty big and jacked guy, had me hopeful. He did the "goals and plan" sales pitch, did the bioelectrical impedance measurement, came back at 11% (lol). he said yeah these aren't very accurate I'm gonna put you at 15% (I was guessing 16). So once again, I was hopeful. He talked about training methods, muscle confusion, and advanced techniques like drop sets (really hopeful at this point). So I went ahead with my free training session. . . .

He does cross fit.

Had me doing plyos, high rep/sets, extremely high intensity (3 different exercises, no rest between each, 30 second rest between "sets")

It sucked.

So much potential. .

Dang...bummer! It started off so well.

[FiLL]

Got a good shoulder pump going from the other week, can finally post pics now!

[Dpyle]

<img src="http://forums.steroid .com/attachment.php?attachmentid=152435"/>

Got a good shoulder pump going from the other week, can finally post pics now!

Look good man.

[FiLL]

Look good man.

Cheers man, appreciate it.

[64509chvl]

Did everything today...

Shoveled & spread 15 yards of shredded cedar (bark)...no warmup, 1 giant set.

Dug 200 feet of trench 4 inches deep & laid perforated pipe...no warm up, 1 giant set.

Hand placed 5"+ cobble rock (5 yards)...1 giant set

Shoveled & spread 4 yards of 3"- cobble rock over 200 ft of pipe...1 giant set.


Intensity was great & hit complete failure many times today...but my endurance is lacking...this full body workout kicked my ass & I think I need a deload ! I'm whooped

[almostgone]

Shoulders are torched from yesterday, but I'm planning on hitting back tonight. Hope everyone is having a great weekend.

[MR-FQ320]

After a year of personal problems I'm starting again and going back to basics.

5x5 strength training mon/wed/fri a-b-a / b-a-b

Cardio tues thurs sat- cycle to work and back 9 mile each way, Saturday nine miles ish

Carb cycling 1750 cals over TDEE for the week, limited carbs sat and sun.

2 weeks into a 12 weeks plan.

In pct now, want to cycle in a few weeks time ready for holidays :-)

Hope all is well with the rest of u guys

[clarky.]

AG the broomstick stretches do you go right behind your back ?. I've been watching some on youtube but there is a few. I need to do more than the RC ex i do the now so i can get this shoulder a bit better mate thanks.

[Dpyle]

Epic leg session today! Pushed so hard that when I moved over to do some stiff leg dead lifts to start hamstrings my legs buckled backing out of the squat rack. So I sat down for a couple minutes rest before resuming leg day.

[RaginCajun]

Did everything today... Shoveled & spread 15 yards of shredded cedar (bark)...no warmup, 1 giant set. Dug 200 feet of trench 4 inches deep & laid perforated pipe...no warm up, 1 giant set. Hand placed 5"+ cobble rock (5 yards)...1 giant set Shoveled & spread 4 yards of 3"- cobble rock over 200 ft of pipe...1 giant set. Intensity was great & hit complete failure many times today...but my endurance is lacking...this full body workout kicked my ass & I think I need a deload ! I'm whooped

Haha!

Deload with a smaller shovel

[almostgone]

AG the broomstick stretches do you go right behind your back ?. I've been watching some on youtube but there is a few. I need to do more than the RC ex i do the now so i can get this shoulder a bit better mate thanks.

Yes sir, arms relatively straight behind the back and slowly raise arms up gently while keeping them fairly straight until you feel a good stretch @ anteriors. Also, I've had good results by using the broomstick to push my arm from the front to rear. Let me see if I can find a link to a pic to the second stretch.


Here's a link to a description and image, hope it helps, Clarky!
http://www.fairview.org/healthlibrary/Article/83810

[kelkel]

In pct now, want to cycle in a few weeks time ready for holidays :-)

You got my interest. You're currently in PCT and plan on cycling in a few weeks? Is that correct?

[almostgone]

Ended up stretching shoulders,upper back, amd hitting abs some this evening. Shoulders are crazy sore from yesterday, but in a good way. Figured stretching was the best option. I'm not sure that I could get in a good back session with my traps all geeked up.