**Marcus's HIT Dungeon**

[Bio-Active]

Pantera is a must for any heavy lifting. Slipknot slayer and obituary are my go tos I must get some new music for the gym

if you like pantera you might like down. That's was Phil's side project but now I think it's pretty much his exclusive band. Down Nola stone the crows is a great southern bluesy song

[zempey]

I listen to some trance too, but tech house is a bit faster beat, I also like deep house. Oliver Heldons has a pod cast called helldeep radio, I listen to that one a lot, also markus schulz is a great trance dj. I listen to soundcloud on my phone while I train, I have dj's that I follow who put up podcasts or live sets. I'm an old raver, been into electronic since the early 90's and was a fan of the new wave movement of the 80's. I still love the old metallica, but not much of the modern rock stuff.

[Bio-Active]

I listen to some trance too, but tech house is a bit faster beat, I also like deep house. Oliver Heldons has a pod cast called helldeep radio, I listen to that one a lot, also markus schulz is a great trance dj. I listen to soundcloud on my phone while I train, I have dj's that I follow who put up podcasts or live sets. I'm an old raver, been into electronic since the early 90's and was a fan of the new wave movement of the 80's. I still love the old metallica, but not much of the modern rock stuff.

I hear you brother there are only a few modern bands that I really like. To much ra ra ra. I need to be able to understand the music and listen to the story. I have caught my self a few times here recently listening to some good old country music too

[zempey]

I am a huge fan of the Allman Brathers Band, seen them many times, love the guitar jam band southern rock sound. The are my all time favorite, saw them at the Beacon in NY last year, that is the meca for the Brother's. So glad I saw them cause they retired this year, my summers will never be the same without seeing them.

[marcus300]

Get lifting

[almostgone]

I'm back at it today,boss! Placed an order for a rumble roller and a couple more biteguards to wear while lifting.

[marcus300]

I'm back at it today,boss! Placed an order for a rumble roller and a couple more biteguards to wear while lifting.

They are painful but really gives you a deep tissue massage. When you feel a really painful bit don't move just breath and let it active release then once it softens move on. Also drink a lot of water that day to flush the toxins

[almostgone]

Sure thing. I went with the larger roller but the less dense roller (blue). The YouTube videos were a big help also.

[Bio-Active]

I had yesterday as a rest day but I will be back at it tonight

[DCI]

Lol like all americans theres a good sampling of races there ha @ag

[DCI]

if you like pantera you might like down. That's was Phil's side project but now I think it's pretty much his exclusive band. Down Nola stone the crows is a great southern bluesy song

Yep.mentioned them above brilliant band tbh

[AllKindsOGains]

Lmao wtf, how? Wasnt the door locked?

I always lock my car doors. Problem is, i have my headphones on when i get out, and my car has the safety measure thing where the first time you hit lock it beeps, like in case you forgot your keys in the car. I must not have hit it that second time.

[paddy155]

First week of hit training. going well. Will take a few work outs for my training partner to understand what we are trying to achieve and also explain the methods used I.e assisted and negatives. Chest tonight,looking forward to the pain

[AllKindsOGains]

New leg day kicks

[clarky.]

Try and not get these ones nicked akog

Side note rest day for me today am busy tri's are really sore the day gym the mora think i'll do chest.

[ghettoboyd]

triceps and shoulders today:
press downs
overhead extentions
skull crushers
one arm rows

overhead press
upright rows
lateral raises
bent over raises (rear delt)

that's it back in gym after snow day...got another foot coming tonight so we will see if the gym is open tomorrow...later on peeps...

[almostgone]

Get lifting

Headed to shop to pound away at the chest with some supersets.

[zempey]

My 3 lunches today, first two have 10oz chicken breast and Jasmine rice, the other is leftover Pad Thai with 6oz chicken and hard boiled egg. Trying to add a little mare everyday.

[Java Man]

Alright back from legs. Somebody stole my leg day shoes out of my car. Needless to say, im fkin pissed. Hit it that much harder, and now i feel like ive been hit by a truck. Good shit. Goin to get some new shoes today.

Just go old school. Pumping iron style. Barefoot. Lol.

[Java Man]

You guys and your hard rock metal, that shit gives me a headache much the same as my house music would give you, lol.

Legs today and it was a killer, did the short rest periods again, fuk!!

Extensions: 1 feel, 4x12 working.

Squats: 2 feel, 2 working

Press: 4x15.

Lying curl: 4x12

Stand calf: 4x12.

My quads were on fire from the 1st set of working ext's and by the time I hit the press they were screaming. I kept it light, didn't want to chance hurting my low back so maxed squats at 275 and presses at 540. Next week I will go up in weight as my body will adapt to the faster pace.

There are some great workout sessions being posted up here, keep at it, you guys are driving me to work harder, kinda like a surrogate training partner. I was chatting online with my old partner from California last night and we were reminiscing about our crazy sessions from back in the day. For a couple of older natty guys, we were fuking insane in that gym, two big mf'ers kicking ass on a daily basis, miss those days and my partner. Gave me a little more drive today to push harder, damn I want to get on a plane and go train for a week together again, lol.

This thread does that for me too. Sometimes I don't feel like going to the gym but if I read a few pages of this, I get my gym face on. Very motivational. Watching everybody grow and improve is also motivating.

[Buster Brown]

Working in being a stronger BB by running a few PL routines a year to keep things fresh. Currently on a 16 week cycle....first 8 weeks were Pl training and the second 8 weeks are old school BB training. Rolln' Hard!

[Bio-Active]

Hammer strength chest

Dumbbell flys

Superset peckdeck and incline press

35 minutes cardio and done

[almostgone]

Chest and shoulder stretches and R/C exercises

Still super setting flyes and presses. Going from work set of flyes straight into presses.

Incline flyes s/s w/ incline presses- Flyes-2 w/u of flyes, Work-9+ flyes, presses-5,drop,3.5,drop,3. Just a little stronger on these this week .
Flat flyes s/s w/ flat presses- 2 w/u of flyes, Work-9+ flyes, presses-5+,drop,4.5,drop,3+
Leaning d'bell flyes- 10 decent reps per side.

19 min. not including stretches and R/C exercises. Chest feels very full and stomach issues seem to have run the course.

[AllKindsOGains]

Last lifting day of the week. Time to take these arms to failure and beyond.

[Bio-Active]

Chest and shoulder stretches and R/C exercises Still super setting flyes and presses. Going from work set of flyes straight into presses. Incline flyes s/s w/ incline presses- Flyes-2 w/u of flyes, Work-9+ flyes, presses-5,drop,3.5,drop,3. Just a little stronger on these this week . Flat flyes s/s w/ flat presses- 2 w/u of flyes, Work-9+ flyes, presses-5+,drop,4.5,drop,3+ Leaning d'bell flyes- 10 decent reps per side. 19 min. Chest feels very full and stomach issues seem to have run the course.

those flys are my favorite chest lift. They added more definition and size to my chest then any other lift for sure

[Java Man]

Working in being a stronger BB by running a few PL routines a year to keep things fresh. Currently on a 16 week cycle....first 8 weeks were Pl training and the second 8 weeks are old school BB training. Rolln' Hard!

Good deal. That's what I do too. Strength and size. I'm more focused on strength as I get older. They go hand in hand anyways. One can't get stronger without also getting bigger. True, I've seen some reedy guys put up tremendous weight with good form but they are always shredded to the bone.

[Java Man]

those flys are my favorite chest lift. They added more definition and size to my chest then any other lift for sure

Did flyes tonight myself

[almostgone]

Pecs are cramping every time I lift my arms over head Really glad it's shot day!

[Java Man]

Making me jealous with talk like that. I haven't had a shot of super sauce in over a year. I like pinning. Call me sick but I do miss it. Feeling like a young demi-god. I miss that too. I don't feel 45 but I don't feel 20 either. I need to get back to my natural limit first though. I lost a lot of lean tissue over the past 7 months as well as strength. I'm growing like a weed without help for now.

[Java Man]

Pecs are cramping every time I lift my arms over head Really glad it's shot day!

Or did you mean whiskey? Lol.

[zempey]

Shoulders today, another fast paced high volume session. Weighed in a 273.9, almost 274, going to keep plowing back the food.

Smith press: 1 feel, 4 working (15, 12, 8, 8)

Dmbl shrug: 4 working (125 is the biggest we have, 15, 15, 12, 12)

Dmbl press: 4 working (15, 10, 8, 7)

Side fly: 4x12 working

Plate raise: 3x12 working

Rear pec dec: 4 working (15, 15, 12, 12)

Rope pulls: 3x12 working

My shoulders were pumped and fried, finished in under 45 min with 45 sec rest periods. Kinda liking this faster pace, in and out of the gym fast and the pumps are insane. I think a few more weeks of this and my strength and endurance will get better and I will grow some more.

[Bio-Active]

Pecs are cramping every time I lift my arms over head Really glad it's shot day!

drink more water

[almostgone]

Or did you mean whiskey? Lol.

LOL. No sir, depo test. The Dr. started me off terribly low because of numerous health conditions, but has gotten me to a tolerable level. Now it's on me to get rid of some bf and then perhaps some form of supplementation will be the plan of the day.

[almostgone]

drink more water

3 liters in 8 hrs. and a diet Mountain Dew. I think pecs are just grumbling from the supersets.

[Bio-Active]

3 liters in 8 hrs. and a diet Mountain Dew. I think pecs are just grumbling from the supersets.

lmao was just kidding you bro your pecks are pissed at you but that is how you get them to grow. Job well done

[zempey]

Drop the Dew, that shit is poison.

[almostgone]

lmao was just kidding you bro your pecks are pissed at you but that is how you get them to grow. Job well done

I figured you were, but I enjoy the cutting up in here. Geographically such a diverse group of people, but the camaraderie, support, and teamwork are second to none. Plus you guys make a great "e-conscience".

[almostgone]

Drop the Dew, that shit is poison.

I know, zemp. That's why I limit it to one. Water is my main drink.

[almostgone]

Making me jealous with talk like that. I haven't had a shot of super sauce in over a year. I like pinning. Call me sick but I do miss it. Feeling like a young demi-god. I miss that too. I don't feel 45 but I don't feel 20 either. I need to get back to my natural limit first though. I lost a lot of lean tissue over the past 7 months as well as strength. I'm growing like a weed without help for now.

You went for one hell of a ride, Java. I can empathize with the muscle loss. When I had the staph infection and had coughed a pacer lead loose, I literally watch myself dwindling away. Then the Leiden factor V popped up on a genetic test. Actually, had a pretty bad prognosis for awhile, but I'm stubborn. Believed the stubbornness was a huge help.

[zempey]

Anyone here use a probiotic to help digest all the extra food in a bulk cycle. I noticed I was getting a bit gassy when I upped my cals so I figured maybe a probiotic would help breakdown the onslaught of food my guts get every couple of hours.