**Marcus's HIT Dungeon**

**MR-FQ320** · 08-10-2014, 11:23 PM

Originally Posted by kelkel

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

Yes mate, what I'd like to do is start doing a four week off, eight weeks on protocol. I will have had a break of seven weeks by the time I'm ready. Tbh tho, funds are low at the mo to get back onto a cycle so this off period could be even longer.

**Dpyle** · 08-11-2014, 03:10 AM

Oh fvck me! I forgot how much food a dozen eggs really is when consumed in one sitting. Due to the summer heat I'm having to rework my meal schedule to get a majority of big meals in before I really get going at work, and use shakes in between. So I just put down what would normally be 2 meals in one sitting.

**almostgone** · 08-11-2014, 03:25 AM

Originally Posted by Dpyle

Oh fvck me! I forgot how much food a dozen eggs really is when consumed in one sitting. Due to the summer heat I'm having to rework my meal schedule to get a majority of big meals in before I really get going at work, and use shakes in between. So I just put down what would normally be 2 meals in one sitting.

Kind of the same here, Dpyle. Southern heat+humidity= a real no sh!tter...

**Dpyle** · 08-11-2014, 03:49 AM

Originally Posted by almostgone

Kind of the same here, Dpyle. Southern heat+humidity= a real no sh!tter...

Yeah man! We have a gauge inside the factory to measure humidity and most days it runs just under 100%

**clarky.** · 08-11-2014, 04:14 AM

Originally Posted by almostgone

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!
Exercises for Shoulder Flexibility: Broom Stretch - Fairview Health Services

Thank you AG i will get on these today i'll let you know how i get on.

**almostgone** · 08-11-2014, 04:47 AM

Originally Posted by clarky.

Thank you AG i will get on these today i'll let you know how i get on.

Sounds good, Clarky. I hope you'll get some relief.

**almostgone** · 08-11-2014, 05:20 AM

Just wanted to post up about some information that I read yesterday. The author mentioned how our mental reaction to lack of training parallels our physical reaction to lack of training. He refers to it as detraining.
Basically just as our muscles lose size and strength from lack of training, our mental approach will weaken also due to the change in hormone and energy levels from lack of training.
I guess it isn't a revolutionary observation, but it kind of struck home with me so I thought I would share it.
Everyone in this thread is always sharing experience and advice that has helped me immensely, so maybe this will help someone who is experiencing stalled progress or a lack of motivation.

**irlkev** · 08-11-2014, 09:45 AM

So basically it's like that when you have some time away from the gym, either enforced through injury or not, it's that feeling that you get through experience that all you need is one or two good workouts under your belt and "bam", you kinda get your appetite back for it. It's something you realise over time alright.

**kelkel** · 08-11-2014, 11:32 AM

Originally Posted by MR-FQ320

Yes mate, what I'd like to do is start doing a four week off, eight weeks on protocol. I will have had a break of seven weeks by the time I'm ready. Tbh tho, funds are low at the mo to get back onto a cycle so this off period could be even longer.

That's a blast and cruise and simply not worth coming off and running a pct. You're just hyper-stimulating your pituitary on pct to immediately shut it down again. It would never have a chance to balance itself in such a short time frame.

**clarky.** · 08-11-2014, 12:05 PM

Did tri's and traps i know not the norm but he ho i got it done.

Tri pd v bar 1 work DD

Over head ex v bar 1work DD

Rev 1 arm pd 2 sets each arm to fail

Rope over head ex just did as many as i could wasn't many lol

Shrugs

BB shrugs 1 working DD reps were high just did as many as i could then droped each time.

All cables used today guys the db were all getting used well the ones i wanted. It was busy. With The rope ex i was just making sure the tries were fried but they were i only got about 5-6 reps. Loving the bb shrugs the now ma traps are really coming on.

**oldnfl42** · 08-11-2014, 03:08 PM

Originally Posted by kelkel

That's a blast and cruise and simply not worth coming off and running a pct. You're just hyper-stimulating your pituitary on pct to immediately shut it down again. It would never have a chance to balance itself in such a short time frame.

Would it make more sense for him to be on 8 weeks and then off 8 weeks?

**hawk14dl** · 08-11-2014, 03:56 PM

No. Typical is time off= time on+pct.

**kelkel** · 08-11-2014, 08:45 PM

Originally Posted by oldnfl42

Would it make more sense for him to be on 8 weeks and then off 8 weeks?

Not really. Hawk answered it appropriately. A normal pct is about 4 weeks and if 19 Nor's are used it can be longer. Once off serms is when your body has a chance to find balance. It can't accomplish that in 4 weeks as you remain hyper-stimulated until things settle down. If something like the above is your plan your best to blast and cruise, with the cruise aspect being a replacement dose of test only.

**MR-FQ320** · 08-12-2014, 12:40 AM

Originally Posted by kelkel

Not really. Hawk answered it appropriately. A normal pct is about 4 weeks and if 19 Nor's are used it can be longer. Once off serms is when your body has a chance to find balance. It can't accomplish that in 4 weeks as you remain hyper-stimulated until things settle down. If something like the above is your plan your best to blast and cruise, with the cruise aspect being a replacement dose of test only.

Is a HRT dose of test about 75mg per week?

**Capebuffalo** · 08-12-2014, 05:59 AM

Originally Posted by MR-FQ320

Is a HRT dose of test about 75mg per week?

From John Crislar

There simply is no way to predict how a particular patient will respond—not Medical History (i.e. number or severity of symptoms), body weight, baseline hormone levels, even anabolic steroid history. I have had very slight gentlemen barely elevate on 100mg of test cyp per week, and massively muscled former steroid athletes who went to nearly two times the top of “normal” range on the same dosage (they had similar baselines). Likewise, one man may see only a modest increase in DHT on 5gms of Testim/Androgel , another may become quite supraphysiologic on same.

In most cases, I start my guys out on either testosterone cream/gel 5mgs QD or testosterone cypionate 100mg per week. The IM test cyp must be administered in weekly injections, as opposed to taking twice the dosage every other week. Some physicians even dose every third or fourth week, producing wide swings in serum androgen levels. Where else in medicine do physicians dose medications completely void of consideration for the pharmacokinetics of same? This puts the patient on an emotional roller coaster, increases the risk of developing polycythemia, greatly accentuates aromatase activity (and therefore unnecessarily elevated E production requiring expensive aromatase inhibition), and actually leaves them lower than they were when they started for the last half of the injection “cycle”.

In order to get the serum androgen concentration to a stable level more quickly, I usually “frontload” 200mg the first injection (unless converting over from a gel/cream, then sequential taper of both preps is affected).

**Dpyle** · 08-12-2014, 06:09 AM

Originally Posted by Capebuffalo

From John Crislar

There simply is no way to predict how a particular patient will respond—not Medical History (i.e. number or severity of symptoms), body weight, baseline hormone levels, even anabolic steroid history. I have had very slight gentlemen barely elevate on 100mg of test cyp per week, and massively muscled former steroid athletes who went to nearly two times the top of “normal” range on the same dosage (they had similar baselines). Likewise, one man may see only a modest increase in DHT on 5gms of Testim/Androgel , another may become quite supraphysiologic on same.

In most cases, I start my guys out on either testosterone cream/gel 5mgs QD or testosterone cypionate 100mg per week. The IM test cyp must be administered in weekly injections, as opposed to taking twice the dosage every other week. Some physicians even dose every third or fourth week, producing wide swings in serum androgen levels. Where else in medicine do physicians dose medications completely void of consideration for the pharmacokinetics of same? This puts the patient on an emotional roller coaster, increases the risk of developing polycythemia, greatly accentuates aromatase activity (and therefore unnecessarily elevated E production requiring expensive aromatase inhibition), and actually leaves them lower than they were when they started for the last half of the injection “cycle”.

In order to get the serum androgen concentration to a stable level more quickly, I usually “frontload” 200mg the first injection (unless converting over from a gel/cream, then sequential taper of both preps is affected).

And he nails it! At 200mgs per week I'm just under 600, but a good friend of mine is residing just over 1000 on 100mgs per week.

**hawk14dl** · 08-12-2014, 07:38 AM

I'm over 1000 on 150mg

**almostgone** · 08-12-2014, 08:45 AM

Really weird lift today, not sure I've quite figured it out yet. I started with crunches as usual, same tempo,.slow and even...no yanking around or butt humping the bench. After my second set.of crunches I stood up and almost immediately dropped to the floor. My spinal erectors were knotted up. After I got to my feet, I slowly started doing rack stretches and toe touches and eventually the muscles unknotted. I went ahead with my lift. Had no back pain during pulldowns or low cable rows. I got a little twinge during Tbar rows and deads, but had no real problem completing the lifts other than the crazy humidity.
I did notice that during my deads I'm tending to slightly rotate to the left as I creep up with the weight. I did stop and resquare myself to the bar but still have a slight twist during the
last 10% or so of going upright/pushing hips forward.
Gotta correct that somehow. Maybe it's related to the erectors acting up? I really don't want to enter my 50's with a glass back.

Crunches-2 sets
WG pulldown w/stirrup handle-2 w/u, Work-4.5-1.5-.5-drop-4.5
CG pulldown w/ V handle-1 w/u, Work-1.5-drop-1.5-drop-1.5 . Really slow neg on these.
Toe touches
Tbar rows-1 w/u, Work-4-drop-3.5
Low pulley rows w/V handle-1 w/u, Work-2.5-drop-3.5-drop-3.
Rack stretches
Deads-2 w/u, Work-7

Like I said...really weird. Got a great burn starting from the top of my back that progressed downward as the lifts started hitting middle and lower areas of my back.
May slightly increase potassium intake via whole food. Don't know if it's the cause of my lower back knotting up since none of the other large muscle groups are doing this, but I do occasionally get low.

Lift= 58 minutes, but that includes the back problem and extra stretching.

**oldnfl42** · 08-12-2014, 08:49 AM

That makes sense. Thanks!

**MR-FQ320** · 08-12-2014, 11:17 AM

Good post cape. Thanks

**Capebuffalo** · 08-12-2014, 12:10 PM

Originally Posted by MR-FQ320

Good post cape. Thanks

You know I had to say something. Lol

**kelkel** · 08-12-2014, 04:00 PM

Originally Posted by Dpyle

And he nails it! At 200mgs per week I'm just under 600, but a good friend of mine is residing just over 1000 on 100mgs per week.

That's rare though. Most guys will never need that much to maintain good levels on HRT. Hell, If I run 70mgs x 2 per week it puts me around 1500 TT.

**Dpyle** · 08-12-2014, 04:31 PM

Originally Posted by kelkel

That's rare though. Most guys will never need that much to maintain good levels on HRT. Hell, If I run 70mgs x 2 per week it puts me around 1500 TT.

Lucky! I wish I could get away with that. I honestly like to see how things felt with my levels a bit higher, and might be able to get my doc to up the dose a bit. But I really doubt any pharmacies would go for it without reporting it for investigation. I've already gotten some odd looks from pharmacists over my current prescription.

**kelkel** · 08-12-2014, 04:45 PM

Originally Posted by Dpyle

Lucky! I wish I could get away with that. I honestly like to see how things felt with my levels a bit higher, and might be able to get my doc to up the dose a bit. But I really doubt any pharmacies would go for it without reporting it for investigation. I've already gotten some odd looks from pharmacists over my current prescription.

Tell them you're a hyper-excreter. That will shut them up (after they look it up.)

**Dpyle** · 08-12-2014, 05:45 PM

Originally Posted by kelkel

Tell them you're a hyper-excreter. That will shut them up (after they look it up.)

Yeah. Im actually lucky enough to have a really great doc. She's actually told me to bring in or link her to any information that may help her treat her TRT patients, this of course happened after I came in fairly knowledgable on things through lots of research.

**Kozmo** · 08-12-2014, 08:18 PM

200mg puts me around 1400

**almostgone** · 08-12-2014, 09:49 PM

Well, back seems.to be fairly decent.tonight. Still not sure what happened during this morning's lift.
The leg extension/curl machine arrived today. The delivery process was about typical for my crappy luck. Trucking company was supposed to call Mon. a.m. to setup a delivery time, but instead they showed up, couldn't see my house from the main road...just the shop, so the driver hauled @ss, and left message on answering machine that he attempted delivery. Wife called the trucking office and the dispatcher agreed that it had never been scheduled for delivery.. Scheduled it for between 10 a.m. and 2 p.m today....dude shows up @ 4:48 p.m. I just pulled.out to the road with my truck, inspected the skid for any damage, dragged the pallet off of the delivery truck into my truck, signed receipt, growled at driver, and went and set it off in my shop.
Will post up a pic after I get it assembled and in place...probably be a few days.

**marcus300** · 08-13-2014, 12:39 AM

Sorry haven't been around been busy but its

Business as usual

**almostgone** · 08-13-2014, 12:52 AM

Business as usual means you're kicking @rse...right?

**almostgone** · 08-13-2014, 01:08 AM

I'm still not sure why I've developed the habit of slightly twisting towards the left during deads. I'm thinking it's related to the bout of lower back spasms I had yesterday after I did crunches. If anyone has suggestions/ input, please post it up.

**64509chvl** · 08-13-2014, 09:29 PM

Still been hittin it this week guys...just really busy everyday after training. Still placing large cobble & shoveling the smaller stuff like a madman! It's super hard to do this after training like this, lol! My wife has blown me away with her help

.

I'm still kickin the rocks ass though...should be done tomorrow. It's a damn big job keeping 2.5 acres nicely landscaped!

Carry on guys...dig seein all the good sessions ya'll put up!

**almostgone** · 08-13-2014, 11:37 PM

Upper back and hamstrings are nicely sore today and lower back seems fine. May try to assemble the new leg machine this morning and hopefully snag a chest session sometime today.
I hear ya on the yard work, Chvl. We have about 12 acres of land and I barely keep 1/4 of it cut, much less landscaped.

**DCI** · 08-14-2014, 07:24 AM

Great week in the gym for me again, on a big push for the end of the summer. Did back on tuesday and with a rest day yesterday my back and lats are hanging with pain.

Tonight is legs, already getting excited.

**Dpyle** · 08-14-2014, 07:27 AM

Man I feel like I've been run over by a truck! Something's happened and I've brought a new level of intensity to my sessions and everything hurts so good!

**biggjd69** · 08-14-2014, 08:09 AM

Getting ready to start a bulk along with current HIT workout routine. Give me your thoughts. I workout in the mornings because I work 11 to 8 tues day through sat, with sun and mon off. I get an hour lunch and two 15 min breaks so I had to adjust

Pre Workout:
I cup Oatmeal 54 grams of carbs.....10g protein
7 eggs- 5 egg whites 3 whole eggs 36 grams of protein
Orange Juice
Black coffee (pre workout fuel)

Post Workout:
Whey Insolate 48 grams of protein
1 cup of Grits 29 grams of carbs

Snack:
Natural Peanut Butter on two slices of Ezekiel Bread 30 grams of carbs
1 Banana

or

3 slices of cheese fat free 3 carbs protein 4g
1 banana

Lunch:
1 Cup of Jasmine Rice 30 grams of carbs
6 oz Chicken Breast 40 grams of protein

Snack
30grams Protein pudding
2oz of Raw Almonds

Dinner
6oz Chicken Breast or beef 40 grams of carbs
1 cup of Veggies(broccoli, green beans, etc
1 cup of Jasmine Rice 30 grams of carbs

Before Bed
Casein Protein with a scoop of Natural Peanut butter 25 grams of protein

Your thoughts and critiques is much appreciated. Thanks

**Dpyle** · 08-14-2014, 02:04 PM

Thought about flying home from work when I noticed my shadow.

**64509chvl** · 08-14-2014, 09:38 PM

Did arms today...I definitely slaughtered them! My mind/muscle connection is getting much better. I've slowed things down a lot since starting this kind of training & concentrating much better than I have in the past. I really think doing the one body part a day thing for 5 days is helping me! Loving it...& I'm done moving rock for a while, atleast this year anyways, lol!

**Doom44** · 08-14-2014, 10:44 PM

Did Chest, Shoulders and Triceps this morning

1. Incline bench press 2 warm up 2 feel sets 1 working straight set
2. Decline press machine 1 feel set 1 working set with 2 rp and 1 drop
3. Flat bench dumbbell fly 1 feel set 1 working set with 2 rp and 1 drop
4. Smith machine behind neck press 2 feel 1 working set 2 rp
5. Side raise 1 feel 1 working with 2 rp
6. Triceps dip 2 feel 1 working with 2rp
7. Ez bar triceps extension 1 feel 1 working set with 2 rp

Short, sweet and intense . Killed it.

**almostgone** · 08-14-2014, 11:59 PM

Didn't get to lift chest yesterday, but I did get the leg extension/curl machine set up yesterday morning.I still need to spend a little time with it to find the correct/best seat positions for me. I'm supposed to be off 1 day this weekend and plan to get comfortable with it and help the wife figure out what works for her.
Been a long while since I've had the option to do these 2 exercises; looking forward to adding them in.

....and I just noticed the seat back is slightly out of square. Will fix that this morning.

**clarky.** · 08-15-2014, 02:02 AM

Originally Posted by almostgone

Didn't get to lift chest yesterday, but I did get the leg extension/curl machine set up yesterday morning.I still need to spend a little time with it to find the correct/best seat positions for me. I'm supposed to be off 1 day this weekend and plan to get comfortable with it and help the wife figure out what works for her.
Been a long while since I've had the option to do these 2 exercises; looking forward to adding them in.

....and I just noticed the seat back is slightly out of square. Will fix that this morning.

Lol you fixed that seat yet AG come on tell the truth or did the wife fix it for you