**Marcus's HIT Dungeon**

[marcus300]

Are you going to failure with the flyes then just using the same bells for presses?

yes, I go straight into pressing without any rest what so ever, same weight ( I lift heavy)

[BG]

Got deeper as he went!

I was happy to see that because that how it goes with me. You had told me some time ago to squat to what depth my body allows. That helped me figure out that as I went I could eventually break parallel.

[BG]

Seems like there would have to be a lot of site enhancement to be able to achieve that kind of calve size. I really like kuclo though Guy has my ideal physique. If I could choose only one.

I would drop my BF maybe 5% from where he was and be happy as it gets !!

[Mp859]

I would drop my BF maybe 5% from where he was and be happy as it gets !!

Right there with you

[almostgone]

Just saw this on youtube....
Quite impressive.

https://www.youtube.com/watch?v=7yxdteCwkqo

That is f-in impressive.

[almostgone]

Dang, guys. I laid down and slept for 5 hours straight. The wife woke me up and I ate some steak, Brussels sprouts, and a small red potato. Went back to sleep and didn't wake up for another 5.5 hours. Slept through 2 alarms, the wife said she silenced the alarm and let me sleep.
She did send a shake with oats and coffee grounds in it, so I'll have to hit legs this morning when I get off of work.

[marcus300]

Just saw this on youtube....
Quite impressive.

https://www.youtube.com/watch?v=7yxdteCwkqo

strong impressive

[almostgone]

What a night, guess that's why it is called work. Drinking a shake and checking out videos for a few. Then I'm off to stretch out this back and do some damage to my legs.

[zempey]

Good morning, kinda quiet in the house of pain today. It is my rest day, feeling good today not as sore as last week so the lighter weight seems to have given my joints the rest they needed. Watched the UFC fight last night and had one drink and I actually feel it this morning, kinda feel shitty from it. I have been eating hard and last night with cloths on I was up over 280, but back down to 274 at my normal weigh in time. I feel the extra food has been helping put some meat on, still noticing the fat (or water) going down which is good, but that swollen feeling I don't miss from being completely stuffed all the time. Think I might go in for some mild cardio and ab work since I feel pretty rested.

[RaginCajun]

I eat jasmin rice. I can't cook it correctly. It always comes out gummy but tastes great! I do wash it first to get the starch out. Don't know what I'm doing wrong but I've never been able to properly cook rice. /

You are probably stirring it too much.

Get a rice cooker!

It cooks the rice perfectly every time

[Bio-Active]

Got in today and smashed chest fast. 40 minutes cardio and done

[almostgone]

Lower body and back stretching for a good 20 minutes pre-lift. Also a couple of sets of crunches.

Leg extensions-2 w/u, Work-18, drop,6.5, drop,6 w/ long hold on last rep. I may need to bump this weight a smidge?
Toe touches
Calves-2 w/u, Work1-11.5-6-3.5. Drop a bit of weight. Work2-9-6.5-3.5
Hacks-1 w/u, Work-6-3-3. Still trying to get a tad lower on these.
Leg press-2 w /u, Work-7-4-3. Sprung a massive nosebleed on these, so I jammed the corner of a rag in to keep the mess to a minimum and kept rolling on with the lift.
Power thrust-9.
Leg curl-8, drop,6.5,drop,3.5 with a long 10 count hold on last rep.

58 minutes not including the crunches and stretches. Time was a few minutes longer than usual, but this lift was after work vs. lifting @ wake up time.

Has a post lift shake and shower. Getting ready to eat an omelette consisting of 6 egg whites, 1 whole eggs, 5 oz. of spinach, 1 oz. of mozzarella cheese, and 6 oz of 90/10 hamburger cooked on the grill and crumbled up into the other stuff. A tablespoon of black bean and corn salsa to top it off.

[almostgone]

Although the stomach bug I had earlier in the week has past, my system now seems to be a tad slow vs. working too fast. I didn't take anything to counteract the stomach bug, because I figured better out than in. Several of you mentioned taking a probiotic, so what brand/type do you use?
Thanks!

[almostgone]

Also, the stretching definitely confirmed that I need to go see the massage lady real soon. Have a couple of appointments this week and will be working a couple of 12 hr. shifts instead of 8 hr.-10hr. later in the week, but plan to go see her ASAP. I swear the girl is a magician!!

[Bio-Active]

Also, the stretching definitely confirmed that I need to go see the massage lady real soon. Have a couple of appointments this week and will be working a couple of 12 hr. shifts instead of 8 hr.-10hr. later in the week, but plan to go see her ASAP. I swear the girl is a magician!!

get a deep tissue massage it kind of hurts when they do it but a couple days later you feel so good

[zempey]

AG, I buy whatever is on sale, or cheapest dose per dollar for my pro biotic.

Like Ragin said, get a rice cooker, it doesn't get easier then that. Put the rice in, put the water in, hit the button and come back to perfect rice. I make a ton and just take the insert pot out and put it in the fridge. I just picked up an 8kg bag of Jasmine on sale, it was cheap. Wife is at Sam's getting me another case of chicken, going to put another 12-13lbs in the oven for the week.

[almostgone]

get a deep tissue massage it kind of hurts when they do it but a couple days later you feel so good

Absolutely. I've been going to a girl my Dr. recommended for deep tissue work for a while now. This girl is such a small thing, but cute as a button.
Deep tissue work feels so good and seems to have alleviated some adhesion issues I had in my lower back. I really put down a lot of water for a couple of days after the massage.
The pain and fatigue from deep tissue massage is very akin to a long tattoo session, but well worth it.

[almostgone]

AG, I buy whatever is on sale, or cheapest dose per dollar for my pro biotic.

Like Ragin said, get a rice cooker, it doesn't get easier then that. Put the rice in, put the water in, hit the button and come back to perfect rice. I make a ton and just take the insert pot out and put it in the fridge. I just picked up an 8kg bag of Jasmine on sale, it was cheap. Wife is at Sam's getting me another case of chicken, going to put another 12-13lbs in the oven for the week.

Thanks, Zempey, much appreciated. I also stock up @ Sam's for flank steak and chicken myself. They give a good discount on cases of flank and a decent amount on boneless skinless breasts. Occasionally, I'll buy a case of the split breasts and ditch the skin and bones after cooking. For some reason, the Sam's here gives a better discount on the split breasts vs. the boneless skinless.

[Bio-Active]

Absolutely. I've been going to a girl my Dr. recommended for deep tissue work for a while now. This girl is such a small thing, but cute as a button.
Deep tissue work feels so good and seems to have alleviated some adhesion issues I had in my lower back. I really put down a lot of water for a couple of days after the massage.
The pain and fatigue from deep tissue massage is very akin to a long tattoo session, but well worth it.

Well with all those variables it makes it much better

[almostgone]

OK gents, it's time for this old man to grab some sleep. Hope everyone has a great Sunday/ Superbowl.

[Java Man]

Do u rinse and soak it before u cook? ?

Yes. Tell me what I'm doing wrong, chef!

[zempey]

I just throw mine in the rice cooker, no rinse, no soak, I don't mind it being sticky and clumpy.

Just put 14.5lbs of chicken to cook for this weeks lunches.

[Java Man]

You are probably stirring it too much.

Get a rice cooker!

It cooks the rice perfectly every time

I don't stir it at all. Not until it's done. I do need to get a rice cooker. That would solve the problem.

[kelkel]

I was happy to see that because that how it goes with me. You had told me some time ago to squat to what depth my body allows. That helped me figure out that as I went I could eventually break parallel.

Yep. Our bodies tend to have a natural range of motion for the exercises we perform. To me it does not make much sense to contradict it, especially with squats. Always best to work within your natural range of motion. We're not waiting for white lights to come on when we're done our sets, our concern is growth.

[Roger11]

so.......

WHOS GETTING BIG?

[zempey]

I'm working on it, morning weight is low 270's, evening weight is low 280's, trying my hardest.

[kelkel]

Zempey you really range almost 10 pounds during the day?

[almostgone]

Yep. Our bodies tend to have a natural range of motion for the exercises we perform. To me it does not make much sense to contradict it, especially with squats. Always best to work within your natural range of motion. We're not waiting for white lights to come on when we're done our sets, our concern is growth.

I was.

[marcus300]

Yesterday legs session

Leg extensions
3 warm up sets + stretches
1 working to failure plus 2 rest pause

V squat machine
2 feel sets
1 working set to failure plus 2 drops

lying leg curls
2 feel sets
1working to failure plus 2 rest pause

stiff leg deadlifts
2 working sets- higher rep range

standing calves raises
2 feel sets
1 working set plus 2 drops

seated calves
2 working sets plus 2 rest pause.

[almostgone]

Biceps and tris sometime today. Got some stress to burn off.

[marcus300]

Not been training to my max over the last 2 weeks due to work stress and some heavy schedules I have to adhere to but when I get time I get in and do my best. My strength has slightly declined which does piss me off but its understandable due to how things have been working out over the last 2 weeks. It will also help with repairing my body which does need more than normal these days.


Anyway today I took some of my pre workout which I haven't took for 2 weeks and I was flying high and it was biceps and triceps, it went something like this


Started with bent over cable concentration curls - I started with high reps to get some blood in the area and warm up my elbows, in-between sets I did a lot of stretching and on my 3rd warm up set my biceps were starting to feel pain and get pumped very quickly, I was concentrating on trying to keep my little finger slightly higher than my thumb on the contraction because I feel that deep inside my bicep peak which sends cramps to the area. I started my working set and put some weight on the stack, it felt good and I got a good slow movement going with a slight hold at the contraction which sent pain flowing through my arms, at around the 5 rep the pain was immense and I wanted to stop but I tried to complete the 6th rep but only managed half a rep so on the 7th rep I started and got my other hand to help me through a forced rep this blow my mind and my bicep was streaming at me to stop but I thought fuk it one more so no 8 started and I forced another rep out and held it at the top and then slowly let the weight go down on the negative which made me grunt out in pain. I stood up and stretch it out on a bench and my arm felt so good. Then I did the exactly the same thing with my other arm.......pure hell and it was only my first movement.


Next was seat db curls - started with a fair weight and it felt hard and my arms felt a bit shaky but got a good rhythm going on my 2nd feel set to know what kind of weight I wanted to push for. Working set ready with other db's waiting for the drop sets.Working set was good I got to around 6 th rep and was doing halves reps then I couldn't move the weight at all so I dropped the bells and got some lighter ones and started to rep them out, managed to get another 2-3 reps out but the 3rd one was a half rep, so dropped again and went for a further 2 reps which was torture. Finished the set and my arms felt huge and didn't feel like mine when I touched them...........nice


No need for anything else they were fully worked so I hit hammer curls forcing on the brachioradialis, I did 2 working sets both with drops and I was beat, then I sat down and did 2 wrist curls to fully pump that forearm up....all done



Triceps

Started with skull crushers with db's, 2 feel sets 1 working set right up to halves then I dropped for one dropset. It was hard to do these because my forearms were hitting my biceps due to the pump but that made me really tense the fukers at the top and get a good stretch at the bottom. After there I felt really good and went over to the tricep pushdowns and did these with a horseshoe bar and really tense my long head at the bottom, 2 feel sets and 1 working set with 3 drops. Then over to the Cybex tricep dip machine and pumped out 2 working sets with 2 rest pause. After this I was totally beat and couldn't move my arms much. I looked down at my hoody and my arms were popping out so I

[zempey]

Kel, that is morning with no cloths and evening full of food with cloths. I have a wide range, always have and not sure why. I will go to bed 8lbs heavier than I woke that morning, then wake up down that 8lbs over night. I am up to pee 3-4 times a night and produce a shit ton of heat all the time, I can heat my bedroom up at least a degree or two if the heat is off and door closed.

[almostgone]

Not been training to my max over the last 2 weeks due to work stress and some heavy schedules I have to adhere to but when I get time I get in and do my best. My strength has slightly declined which does piss me off but its understandable due to how things have been working out over the last 2 weeks. It will also help with repairing my body which does need more than normal these days.


Anyway today I took some of my pre workout which I haven't took for 2 weeks and I was flying high and it was biceps and triceps, it went something like this


Started with bent over cable concentration curls - I started with high reps to get some blood in the area and warm up my elbows, in-between sets I did a lot of stretching and on my 3rd warm up set my biceps were starting to feel pain and get pumped very quickly, I was concentrating on trying to keep my little finger slightly higher than my thumb on the contraction because I feel that deep inside my bicep peak which sends cramps to the area. I started my working set and put some weight on the stack, it felt good and I got a good slow movement going with a slight hold at the contraction which sent pain flowing through my arms, at around the 5 rep the pain was immense and I wanted to stop but I tried to complete the 6th rep but only managed half a rep so on the 7th rep I started and got my other hand to help me through a forced rep this blow my mind and my bicep was streaming at me to stop but I thought fuk it one more so no 8 started and I forced another rep out and held it at the top and then slowly let the weight go down on the negative which made me grunt out in pain. I stood up and stretch it out on a bench and my arm felt so good. Then I did the exactly the same thing with my other arm.......pure hell and it was only my first movement.


Next was seat db curls - started with a fair weight and it felt hard and my arms felt a bit shaky but got a good rhythm going on my 2nd feel set to know what kind of weight I wanted to push for. Working set ready with other db's waiting for the drop sets.Working set was good I got to around 6 th rep and was doing halves reps then I couldn't move the weight at all so I dropped the bells and got some lighter ones and started to rep them out, managed to get another 2-3 reps out but the 3rd one was a half rep, so dropped again and went for a further 2 reps which was torture. Finished the set and my arms felt huge and didn't feel like mine when I touched them...........nice


No need for anything else they were fully worked so I hit hammer curls forcing on the brachioradialis, I did 2 working sets both with drops and I was beat, then I sat down and did 2 wrist curls to fully pump that forearm up....all done



Triceps

Started with skull crushers with db's, 2 feel sets 1 working set right up to halves then I dropped for one dropset. It was hard to do these because my forearms were hitting my biceps due to the pump but that made me really tense the fukers at the top and get a good stretch at the bottom. After there I felt really good and went over to the tricep pushdowns and did these with a horseshoe bar and really tense my long head at the bottom, 2 feel sets and 1 working set with 3 drops. Then over to the Cybex tricep dip machine and pumped out 2 working sets with 2 rest pause. After this I was totally beat and couldn't move my arms much. I looked down at my hoody and my arms were popping out so I

Really sweet session, big guy. You just provided my motivation for arms today. Plan to hit them after taking care of a couple of appoingments this afternoon. Don't think I'll need to watch any videos.

[zempey]

Back this morning and it was kick asss, kept the fast pace this week but added weight to my exercises. I felt great and pushed hard, my back pumped up quick and I had lots of power and endurance today. Weighed in at 274 this morning going to try and eat my way to 275 consistently this week with hopes of 280 by the end. Tomorrow is the last day of week 7 of a 12 week cycle.

[kelkel]

Hoping for a better week of work outs this week. Last week this damn head cold and chest congestion kicked my ass. Felt like crap. Still worked out and pushed mostly normal weights but just didn't have it in me to gut things out hard. Feeling better but still some sinus congestion. Seems I gave it to my son as he's now off sick today as well. Lovely.

[zempey]

I dealt with the same thing almost all of Dec, still trained but not with the same fire, it is a bad bug this year.

[Bio-Active]

Hoping for a better week of work outs this week. Last week this damn head cold and chest congestion kicked my ass. Felt like crap. Still worked out and pushed mostly normal weights but just didn't have it in my to gut things out hard. Feeling better but still some sinus congestion. Seems I gave it to my son as he's now off sick today as well. Lovely.

I hope you feeling better. It takes time to get over some of these nasty colds going around!

[GirlyGymRat]

I hope you feeling better. It takes time to get over some of these nasty colds going around!

Can't disagree! I still have my nasty sinus chest cold crap...over 2 weeks now. Antibiotics did nothing. I am going to the gym tonight after being away for too long!

[zempey]

Best thing I did was try and keep my training schedule up, missed a couple, but tried to stick to it.

[almostgone]

Hoping for a better week of work outs this week. Last week this damn head cold and chest congestion kicked my ass. Felt like crap. Still worked out and pushed mostly normal weights but just didn't have it in me to gut things out hard. Feeling better but still some sinus congestion. Seems I gave it to my son as he's now off sick today as well. Lovely.

Hope you and your son recover soon, Kel. When the wife and I had this sinus/congestion issues last month, we kept a pot of homemade soup going daily. It didn't get rid of the cold, but it did make some of the symptoms a bit more tolerable.
Best wishes for some strong lifts this week.