**Marcus's HIT Dungeon**

[Sfla80]

I'm not one to critique on BF as I have too much I think a bit of width would make a big difference, although you're doing good man. Maybe a little more rear delt?

Yeah ag I know...I hit either bent over laterals or pec/Dec each work out.

And width I asked about few days ago but more for back in general. ..:/

Pec/Dec guys r ur palms face down or in towards each other? My machine I can do either.

[almostgone]

Did some R/C exercises and stretched back because it is still sore from 2 days ago. Felt good to get some blood moving.

Incline flyes SS w/ incline press- 2 w/u sets of flyes, Work-flyes- 9 reps straight into presses-5,drop,4.5,drop,1.5-3+
Flat flyes SS w/ flat press- 2 w/u of flyes, Work-flyes- 7 reps straight into presses-3.5+, drop,3.5,drop,2.5
Leaning d'bell flyes- 10 good reps per side w/ a light d'bell and big squeeze at top of the rep. Chest felt very full and was trying to cramp just a tad.
Getting better about keeping shoulders from rolling during presses.
Time =19 minutes not including R/C exercises and stretching.

Been a little over 2 hours now and chest is currently almost numb; guessing it's the calm before the storm?

[almostgone]

Once I get into a bigger house I'm definitely investing in a good freezer to get in on those case prices.

We have a large chest type deep freezer, but honestly I wish we had gone with one of the large upright freezers. The wife has a hard time reaching to the bottom of the current freezer and I'm kind of particular about keeping things rotated/FIFO. Plus I think an upright woukd make it easier to keep track of what we have.
For now though, I partially filled up 2 liters bottles of water and stood them upright all of the way across the bottom of the freezer. Makes it a little easier on her access the stuff down low and supposedly the freezer doesn't work as hard when it is closer to full?
Usually we'll wipe off an area of the package to go in the freezer, slap one of those blank computer label doohickeys on the outside, and write the date we purchased on it w/ a Sharpie.
Not sure if any of that info will be useful, but I'll throw it out there.

[AllKindsOGains]

So im going shopping for a cooler and tupperware for my meal prep tomorrow. Any suggestions on where to go for quality stuff?

[almostgone]

I'd start @ Wally world or Target and see what they have if you enjoy shopping. I don't care too much for shopping, so I usually plod around online @ overstock, Amazon, etc. to at least get a general idea of what appeals to me?

[DCI]

Ag can you do me a favour and get a pic of the shop called wally world my buddies would burst their hole laughing at that ha.

Did 25 mins slow walk up a hill on the threadmill built a lovely sweat feel great was fasted cardio.

Then did arms like clarky posted. Like clarky my arms where about the explode they stil are pumped hard 2hrs later. Have refed on left overs from last nights dinner

[almostgone]

Ag can you do me a favour and get a pic of the shop called wally world my buddies would burst their hole laughing at that ha.

Did 25 mins slow walk up a hill on the threadmill built a lovely sweat feel great was fasted cardio.

Then did arms like clarky posted. Like clarky my arms where about the explode they stil are pumped hard 2hrs later. Have refed on left overs from last nights dinner

LOL, sure but Wally World is a slang name for Walmart. If you want a pic of Walmart, I 'll take a pic next time I'm in town.
Usually a good bit of the crowd in there are quite odd. The wife and I refer to them as Walmartians. Do a YouTube search for funny people at Walmart.

[clarky.]

Bi's are really really sore today i can barely straighten them lol. Next session will be chest for me really need to work on the upper chest.

[DCI]

LOL, sure but Wally World is a slang name for Walmart. If you want a pic of Walmart, I 'll take a pic next time I'm in town.
Usually a good bit of the crowd in there are quite odd. The wife and I refer to them as Walmartians. Do a YouTube search for funny people at Walmart.

Ahh there was me getting my hopes up for a stupid name store in america lol.

Ive seen the vids on youtube I do wonder about people sometimes

[almostgone]

Ahh there was me getting my hopes up for a stupid name store in america lol.

Ive seen the vids on youtube I do wonder about people sometimes

Dang. If I across a Wally World, I'll defo snap some pics for you.

[DCI]

Lol do please haha. I'll get a few pics of funny place names over here for you lol we have a small town called gaggan lol

[almostgone]

Sounds good, DCI Maybe I'll hit the lottery one day and make it over to that side of the world. Lots of pretty countryside over there.

[clarky.]

Walmart over here it's called Asda.

[zempey]

@slfa, I use a palm down grip for the reverse pec dec, I try an sit low and scoot may ass out almost like a reverse incline, it seems to hit the muscle better. As for back, more rowing type movements while really feeling the lats stretch at extension and squeeze at contraction. I find neutral grip chins hit my back nice, focus on the lats pulling you up instead of the bi's, if that makes sense. My rear delts get as much of a workout on back day as they do on shoulder day, maybe more. I try and alternate a pull down and row back and forth through my workout.

[zempey]

Arms today and they are done, beat them into submission after a grueling week. Started with flat bench that I forgot to do yesterday as my 80% max work, and after beating up shoulders yesterday, bench was much more difficult. Did a couple feel sets then 3 sets to failure at 80% max.

Moved on to bi's first this week since I just tore into my tri's with heavy pressing.

Big bar curls, yes in the squat rack, lol. Worked my way up in weight decreasing reps, finished off with 155x8 wanted to go higher but my form was getting sloppy and figured why risk injury.

Incl dmbl curl, really liking these. 30x15 35x15 40x12 45x10 50x7 bi's were on fire, pumped and vascular at this point.

Moved on to close press for tri's couple feel sets for high reps then 1 working with a high rep drop.

Cavers, kept these light at 90 due to the pull in my tri that has been bugging me the past 2 weeks 4x15

Overhead rope, 4 sets adding weight each rep

Preacher machine, did a couple high rep sets and one heavy low rep set.

Dips to finish, 3x12

Great workout, think I have a sinus infection, it hurts under my eye and my nose was running. While pushing hard my ear was popping with the squeal as it on popped. I am really looking forward to rest day tomorrow, I am tore up from head to toe. Almost two weeks alcohol free, went for dinner for a friends bday and was tempted to have a glass of wine, but held strong. I am starting to see my mid section come back, at 10-15 beers a day it gets covered by fat and will not show itself until I drop the beer for a few months. I think I see myself getting thicker in the mirror, but it is hard to judge when you see yourself everyday, but I am at 272 this morning and can see 4 out of 6 abs with a hint of obliques, so I am feeling decent and heading in the right direction.

[marcus300]

3rd day with no training

Feeling great just want to lift, fully repaired and loaded with energy so Monday morning is torture time

[DCI]

Sounds good, DCI Maybe I'll hit the lottery one day and make it over to that side of the world. Lots of pretty countryside over there.

I've two spare rooms in my place and near the coast and countryside ha. So if you ever do your more than welcome.

@clarky we got iceland over here now the weirdos c
go there.

@marcus what bodypart you doing monday??

[clarky.]

I've two spare rooms in my place and near the coast and countryside ha. So if you ever do your more than welcome.

@clarky we got iceland over here now the weirdos c
go there.

@marcus what bodypart you doing monday??

What about farmfoods ?

[AllKindsOGains]

3rd day with no training

Feeling great just want to lift, fully repaired and loaded with energy so Monday morning is torture time

Cant wait for chest day! Hey, all im doing for lower chest is standing cable flies right now, and thats lagging bad for me. I dont have a spotter and i dont like bar decline on my shoulders, and with db decline i have no idea how to get the dbs in position on the bench. Thinkin maybe weighted dips?

[AllKindsOGains]

I'd start @ Wally world or Target and see what they have if you enjoy shopping. I don't care too much for shopping, so I usually plod around online @ overstock, Amazon, etc. to at least get a general idea of what appeals to me?

Ill take a look there too. Figure probably look at sportsmans and bob wards too. New mini fridge at costco is 150

[DCI]

What about farmfoods ?

We don't have them here

[Hazard]

Thanks DCI!

And here is post dinner for me and the wife.

Dry aged sirloin and whole wheat pasta with pesto.

Oh and yeah btw cost of this meal is 0.00$

<img src="http://forums.steroid.com/attachment.php?attachmentid=154868"/>

Looks fvckin good! Lol

[marcus300]

Cant wait for chest day! Hey, all im doing for lower chest is standing cable flies right now, and thats lagging bad for me. I dont have a spotter and i dont like bar decline on my shoulders, and with db decline i have no idea how to get the dbs in position on the bench. Thinkin maybe weighted dips?

Try putting a plate under a flat bench and some them with db's, as you get confident you can increase the decline

[marcus300]

@marcus what bodypart you doing monday??

Shoulders

[AllKindsOGains]

Try putting a plate under a flat bench and some them with db's, as you get confident you can increase the decline

Do you ever do dips for chest?

[marcus300]

Do you ever do dips for chest?

I haven't done for a long time for chest due to my shoulder, but I do them for triceps on the machine

[AllKindsOGains]

Do you guys aim to keep fat low with your high carb meals? I am trying to figure the best times to get my fat in. Obviously pre and post workout i should have carbs high and fat low, but i am going to need a LOT of carbs and fat. So, should i have strictly protein and fat throughout the day, and high carb in the morning?

[zempey]

During my bulk I eat carbs at pretty much every meal, even my shakes. I try and eat fats with all meals except pre and post shakes. Might try some olive oil in my bedtime casein shake. If you think it is hard getting enough calories in at your weight, try it at 270+, lol.

[AllKindsOGains]

During my bulk I eat carbs at pretty much every meal, even my shakes. I try and eat fats with all meals except pre and post shakes. Might try some olive oil in my bedtime casein shake. If you think it is hard getting enough calories in at your weight, try it at 270+, lol.

I just meant for keeping the fat gain low. I know that anytime you spike insulin and add fat in there (high carb meal) it gets shuttled in as adipose tissue. How should u add in fat throughout the day? Fish, beef, etc, but if im doing chicken and rice meals, how do you tecommend getting the fat in?

[hawk14dl]

I can't comment on diet. I don't pay attention to it, only thing I do is make sure I get 200g protein, then just eat as much as whatever it takes

[zempey]

You could add some oil to your rice, or an avacado.

[AllKindsOGains]

I didnt think about the avocado. Good idea

[Mp859]

I didnt think about the avocado. Good idea

almonds

[zempey]

I eat a lot of mixed nuts, I love them. I use them in my oatmeal, or just grab a handful when walking past the cupboard.

[almostgone]

Chest isn't really as sore as I thought it would be until I lift my arms up and to the rear and then "Owww".

[almostgone]

I eat a lot of mixed nuts, I love them. I use them in my oatmeal, or just grab a handful when walking past the cupboard.

Same here. Also eat almonds frequently. Usually keep a 1lb. bag in my toolbox and another container and a couple of shakes in my rucksack in case I need to stay over @ work.

[almostgone]

Got a bit of cardio in this morning. Will hit legs this evening.

[zempey]

Rest day today and I need it. Have some work to do to finish off my bathroom in the basement then hopefully watch some football.

[marcus300]

Do you guys aim to keep fat low with your high carb meals? I am trying to figure the best times to get my fat in. Obviously pre and post workout i should have carbs high and fat low, but i am going to need a LOT of carbs and fat. So, should i have strictly protein and fat throughout the day, and high carb in the morning?

I'm not sure what your goal is regarding your diet but I am assuming you want to add lean body mass via your training and diet with very little fat gain. I normally use a carb cycling approach no matter what my goals are whether that's cutting, bulking or maintaining and the reason why I do this is because it suits my body and I don't have to fully restrict certain foods what I may crave, it allows a much easier achievable goal and its simply how i eat all the time so its easy to adjust to slight changes I may see. I would stick with a split of 40/40/20 unless your running something else what agrees with you more. You also need to make sure you have a maintenance diet in place, this for me is very important because you need to of establish a diet what you have been running for at least the last 6-8 weeks and your maintaining your present structure. Once you have this set in stone and your maintaining its a lot easier to work off via carb cycling and you can adjust things without causing any serious changes to your metabolism.

Split your meals up into appropriate sizes during the day using your 40/40/20 split, do what works best for you if you feel you need more carbs in the morning then adjust accordingly, i always have more carbs pre and post workout and i tend to just split the fats up throughout the day but I do have a heavier portion with my last meal. You have to work something out according to your goals and run it for at least 2 weeks and adjust from there from how your responding, you may want to add more carbs during certain meals or you may need to have more cals overall because your not gaining like you want to, or you may be adding unwanted fat to fast so again an adjustment is need to fix the issue but how ever your responding you will find out how your body works best and deals with certain cals. You have the answers and you will know exactly what to do over time all you got to do now is start and adjust to how you respond.

Some days i will have 8 meals because i got up earlier and other days i will only have 6 but i more or less have the right amounts of foods to attack and achieve the goal i am trying to accomplish

[AllKindsOGains]

Hey thats extremely helpful marcus. I just bought a cooler, more tupperware, chicken breast, salmon, and lean ground beef. Going to be cooking them all up and packaging them up today. I guess what ill do is just go ahead and have rice with all 4 of my meals, including the higher fat ones. Ive found that i can handle more carbs and stay lean vs having more dietary fat... but anyway, thanks again!