**Marcus's HIT Dungeon**

[marcus300]

Marcus you are great inspiration I'm reading your log waiting for my partner to get here to train thanks

Thanks glad its helping you in some way

[marcus300]

Back this morning

Did a lot of stretching and warming up pre workout


Close grip pulldowns
3 warm up sets
1 working set to failure plus 2 rest pause

close grip low pulley
2 feel sets
1 working set to failure plus 2 rest pause

BB bent over rows
2 feels sets
1 working set to failure with 2 rest pause

Seated hammer strength rows
2 working sets to failure plus 2 rest pause

Hypers
3 sets to failure

[almostgone]

Sipping a Pepsi Max. Headed to the shop in a few to stretch lower body for a bit and then hit arms before work.

[marcus300]

What ive noticed over the last year of training is that I have to warm up a lot more obviously due to my age and also my injuries which have been cause through 30 yrs of battering the body with weights. I am finding pre exhaust a better way to train and also it helps with getting a lot of blood in that particular muscle group and I don't have to use as heavy weight but the overload feels the same and the intensity doesn't drop.

I think in the new year I will be doing a lot more warm ups and pre exhaust, hopefully it will help with further progression without causing further damage to my body.

[BG]

Ive been doing the same as of late. Funny thing, theres an older guy in the gym, I call him old school, he kept saying that I need to stretch and warm up more because of my age. He says "Shit Shawn, I warm up longer then I train these days". Was funny coming from him lol.Ive been having tendon issues in my arms, so now I do a few sets of machine curls and tri's before I train everyday, Im doing a solid 25 minutes of warm up, I have to Im starting to fall apart . Im ready for a re-birth, just took 5 real easy weeks to heal, ready to get going.

What ive noticed over the last year of training is that I have to warm up a lot more obviously due to my age and also my injuries which have been cause through 30 yrs of battering the body with weights. I am finding pre exhaust a better way to train and also it helps with getting a lot of blood in that particular muscle group and I don't have to use as heavy weight but the overload feels the same and the intensity doesn't drop.

I think in the new year I will be doing a lot more warm ups and pre exhaust, hopefully it will help with further progression without causing further damage to my body.

[marcus300]

Ive been doing the same as of late. Funny thing, theres an older guy in the gym, I call him old school, he kept saying that I need to stretch and warm up more because of my age. He says "Shit Shawn, I warm up longer then I train these days". Was funny coming from him lol.Ive been having tendon issues in my arms, so now I do a few sets of machine curls and tri's before I train everyday, Im doing a solid 25 minutes of warm up, I have to Im starting to fall apart . Im ready for a re-birth, just took 5 real easy weeks to heal, ready to get going.

I think it comes to us all who have trained for a long time and have push heavy weights most of their life's. The more blood in the muscle the better I feel capable of pushing to failure, even though my working set weight might have dropped a bit due to the more warm up sets it still feels productive. Infact the pre exhaust ive done this year has worked really well for me. The older you get the longer it takes to repair now that fuks me off

[BG]

I think it comes to us all who have trained for a long time and have push heavy weights most of their life's. The more blood in the muscle the better I feel capable of pushing to failure, even though my working set weight might have dropped a bit due to the more warm up sets it still feels productive. Infact the pre exhaust ive done this year has worked really well for me. The older you get the longer it takes to repair now that fuks me off

Lmao Its hard to get used to!! Im working on it......

[marcus300]

Lmao Its hard to get used to!! Im working on it......

Have you been holding size BG?

Hows the injuries?

Are you still doing a lot of power lifting ?

[kelkel]

The older you get the longer it takes to repair now that fuks me off

EOD training. It works. With the rest day in between you're never "not ready" for your next workout. Without question it's been a key factor in my longevity.

[marcus300]

Please watch

[almostgone]

Got in a good lift tonight. Instead of working both arms together on incline and seated curl, I alternated them.....rep.w/left, rep w/right, rep w/left, .....lather, rinse, and repeat. I really got a much better feel in biceps than usual; also really focused on a nice, steady positive w/ a solid 3-4 count neg. I believe this is going to be my approach for a bit on arms and see if I get them up to snuff.

Started off w/ about 15 min. of lower body stretching then moved on to the lift.

Biceps strefches off of a high bar
Seated d'bell curls- 2 w/u, Work-2,drop,3,drop, 5
Incline d'bell curls-2 w/u, Work-2,drop, 2.5,drop,2.5
Bent over cable CC- L-7-2.5-2 cheat, R-5-2.5-2 cheat. New weight on these.
Seated hammer curls ( both arms @ same time)-1 w u, Work-3.5,drop,1.5-1.5
Triceps stretches
Triceps press down- 2 w/u, Work-5,drop,3,drop, 2-1.5
D'bell skullcrusher-1 w/u, Work-4.5,drop, 3,drop, 2.5
Close grip Smythe press-1 w/u, Work-6-3-1.5
Tricep kickbacks- 5 good reps per arm.

Working the arms unilaterally really added some.work, but added some time. Total time not including the lower body stretching =52 min. Will try to get that a tad lower next time. Next lift will be shoulders. Really looking forward to test driving the cable rear laterals that were posted back a page or so.

[almostgone]

Please watch

....and now I want to burn the rest of my vacation to go home and lift (even though the arms are toast right now). Hellaciously good video.

[almostgone]

...arms are definitely trashed. Hoping to get in a shoulder lift this evening if possible. Going to have to really keep my sh!t in line next week so I can get some lifts in. Boss asked me to work as much as I safely could for the next few weeks.....however, I want to try to stick to a semblance of a decent lift schedule.

[marcus300]

No training for me for 3 days due to my schedule, this time will be spent repairing and eating.
Ive been getting a big bloated in the stomach over the last month and I am sure my body is changing and responding differently to foods mainly carbs. I also seem to be getting windy and upset stomach every time I eat ( I do eat a lot) I may start trying digestive enzymes to help but the first thing I am going to do is change my protein powder to which has a low lactose something like pure isolate.

Not sure if I am in an environment of change at the moment but going to try and cut some dairy and go with a pure isolate see if that helps things out. Body weight isn't changing I still knocking around the 255lbs mark.

[BG]

Yes still holding size but not as pumped or lean. But still around 220. It seems funny what Kel said, i just changed to eod and I'm starting to feel better. I've only been training at 60% since my surgery last year, every time i get going something else goes wrong. I honestly feel at this point I need gh. Ran it all those times now i don't and at forty i think i have to. Tough situation, but i feel good and i think the eod training is going to help a lot. No more power lifting or power body building for me ; )

Have you been holding size BG?

Hows the injuries?

Are you still doing a lot of power lifting ?

[marcus300]

Yes still holding size but not as pumped or lean. But still around 220. It seems funny what Kel said, i just changed to eod and I'm starting to feel better. I've only been training at 60% since my surgery last year, every time i get going something else goes wrong. I honestly feel at this point I need gh. Ran it all those times now i don't and at forty i think i have to. Tough situation, but i feel good and i think the eod training is going to help a lot. No more power lifting or power body building for me ; )

My training schedule isn't set and sometimes I will have 4 days off in between training session other I will do 4 in a row and everything else in between, so I do get a lot of time off to rest and repair. I know ive really give my body a hammering over the yrs with heavy weights and it turns on you eventually, at some point we have to change and adapt to the circumstances we are in.

Do you think you will be at 100% in the future with your training or do you think you'll never get there again after the surgery?

[kelkel]

It seems funny what Kel said, i just changed to eod and I'm starting to feel better.

I'm never funny, but you'll like the change.

[kelkel]

Guys, looking for ideas on a different, more cost-effective protein powder. I'm tired of the way Optimum Nutrition Gold Standard's price has gone up. It's ridiculous, imho. Anyway, gimme an idea what you guys are using and the ball park price per container please.

Thanks,

[RaginCajun]

EOD training. It works. With the rest day in between you're never "not ready" for your next workout. Without question it's been a key factor in my longevity.

i have just started back training like this, 3 days a week. started on monday and i am sore as shyt today, every muscle!

[RaginCajun]

Guys, looking for ideas on a different, more cost-effective protein powder. I'm tired of the way Optimum Nutrition Gold Standard's price has gone up. It's ridiculous, imho. Anyway, gimme an idea what you guys are using and the ball park price per container please.Thanks,

my 5 pound jug costs about $50, i purchase it from the local supplement store. here is what i use LEAN ACTIVE 5

[jasc]

Guys, looking for ideas on a different, more cost-effective protein powder. I'm tired of the way Optimum Nutrition Gold Standard's price has gone up. It's ridiculous, imho. Anyway, gimme an idea what you guys are using and the ball park price per container please.

Thanks,

Dymatize Elite Natural whey. About $50 shipped for 5lbs.

I swore by Gold standard for many years until a buddy turned me on to this. Tastes better, mixes easier, don't get the stomach issues/gas i use to plus no artificial sweetners... Haven't been back since

[Mp859]

Guys, looking for ideas on a different, more cost-effective protein powder. I'm tired of the way Optimum Nutrition Gold Standard's price has gone up. It's ridiculous, imho. Anyway, gimme an idea what you guys are using and the ball park price per container please. Thanks,

I buy whey isolate only. So I just find which ever one is on sale and buy it online. I last bought isopure.

[clarky.]

Oh guys ma chest is in bits

[kelkel]

Thanks guys, keep em coming. I was looking at the Dymatize earlier today. How's it taste jasc?

[marcus300]

Guys, looking for ideas on a different, more cost-effective protein powder. I'm tired of the way Optimum Nutrition Gold Standard's price has gone up. It's ridiculous, imho. Anyway, gimme an idea what you guys are using and the ball park price per container please.

Thanks,

Kel, how often do you use shakes in your diet?

Mine are more for convenience but also to get the cals in to help me support the size and muscle. I think at the moment my body is going through a changing process with food and digestion. Why is every fuking year something new comes at you to address to keep hold of your gains.

Do you use powders more than or when you was younger?

How does everybody else use supps.

[marcus300]

You might of seen me mention these in my workouts. Ive used this technique for a few years now and its really helped with my shoulder development. I prefer leaning slightly to target the out head a bit more and the burn is really intense

[marcus300]

I really need to train 2 days off and I am getting itchy feet to get back in

[uhit]

Back this morning

Did a lot of stretching and warming up pre workout


Close grip pulldowns
3 warm up sets
1 working set to failure plus 2 rest pause

close grip low pulley
2 feel sets
1 working set to failure plus 2 rest pause

BB bent over rows
2 feels sets
1 working set to failure with 2 rest pause

Seated hammer strength rows
2 working sets to failure plus 2 rest pause

Hypers
3 sets to failure

Gonna try this out in an hours time

Thanks marcus

[kelkel]

Kel, how often do you use shakes in your diet?

Mine are more for convenience but also to get the cals in to help me support the size and muscle. I think at the moment my body is going through a changing process with food and digestion. Why is every fuking year something new comes at you to address to keep hold of your gains.

Do you use powders more than or when you was younger?

How does everybody else use supps.

My norm is immediately following my workout and then in the middle of the night. I don't use them as meal replacements. Also I'll do one with breakfast if my meal is more carb related. My after workout one usually includes a banana, peanut butter, ice cream and creatine all blended up. Quite the combo.....

[marcus300]

Gonna try this out in an hours time

Thanks marcus

Let me know how you get on

[kelkel]

You might of seen me mention these in my workouts. Ive used this technique for a few years now and its really helped with my shoulder development. I prefer leaning slightly to target the out head a bit more and the burn is really intense

I throw them in every now and then. Great finishing move for me and definitely far better then barbell's. I'll never do barbell's again, ever.

[RaginCajun]

Dymatize Elite Natural whey. About $50 shipped for 5lbs. I swore by Gold standard for many years until a buddy turned me on to this. Tastes better, mixes easier, don't get the stomach issues/gas i use to plus no artificial sweetners... Haven't been back since

i also use this when it goes on sale. glad to see ya crazy azz around!

[RaginCajun]

Thanks guys, keep em coming. I was looking at the Dymatize earlier today. How's it taste jasc?

it tastes good. i haved used the banana nut one in my pancakes and the brownie one is also the tits! and everyone love tits!

[marcus300]

I throw them in every now and then. Great finishing move for me and definitely far better then barbell's. I'll never do barbell's again, ever.

Same here, not something I use all the time but so throw them in a few times per month. Really helps with capping my delts off.

[jasc]

Thanks guys, keep em coming. I was looking at the Dymatize earlier today. How's it taste jasc?

Tastes great IMO. Mix it with 3/4 cup crushed whole grain oats and you have yourself a nice shake.

[almostgone]

Guys, looking for ideas on a different, more cost-effective protein powder. I'm tired of the way Optimum Nutrition Gold Standard's price has gone up. It's ridiculous, imho. Anyway, gimme an idea what you guys are using and the ball park price per container please.

Thanks,

I generally use True Nutrition whey isolate (10.35/lb) or whey concentrate (around 8.50/lb.) Although flavor isn't a huge factor for me, they do have some newer flavors that are pretty decent. Also, I have some.egg white protein which is a little expensive IMO and it makes me "windy" as Marcus says.
Their shipping costs aren't the greatest.
Edit: I believe they gutted all.of the artificial sweeteners and flavors and use natural stuff now.

[jasc]

i also use this when it goes on sale. glad to see ya crazy azz around!

Right back at ya bud..Glad to see you're still around

[almostgone]

You might of seen me mention these in my workouts. Ive used this technique for a few years now and its really helped with my shoulder development. I prefer leaning slightly to target the out head a bit more and the burn is really intense

Headed to the shop to grab a shoulder session. Will defo check out the video when I get to civilization and a reliable cell signal later tonight.

[Hazard]

I havnt been using suppliments really. Just recently I started using bcaa's - l-carnatine - and c4 for pre workout. I get more whole foods than shakes. Havnt had a shake in years. I'm going to start incorporating them again this week between meals.

[Lifted1]

Thanks guys, keep em coming. I was looking at the Dymatize earlier today. How's it taste jasc?

Dymatize iso-100 chocolate fudge tastes great and mixes easily in a shaker cup. no bloat, 110 cals, 25g protien, 1 carb and .5g fat per scoop. orange dreamsicle is great in the morning too...tastes like orange julius or a melted popsicle. Its a bit more $ at $60 per 5lb jug, but worth it imo