**Marcus's HIT Dungeon**

[Bio-Active]

Lower back and leg stretching and a couple of sets of crunches Leg extensions-2 w/u, Work-16,drop,4.5,drop,4.5 Toe touches Calves-2 w/u, Work1-13-4.5-4, drop weight, Work2-9.5-4.5-3.5 Hacks-1 w/u, Work-5-4-3 Leg press-2 w/u, Work-8-4-3 Power thrust-6 at a new weight and a extra rep over last time. Leg curl-7.5,drop,3.5,drop,4.5 w/ a long count hold on the last half rep. 49 minutes not including stretching and crunches. Still feeling a bit run down, but haven't decided about going with a pull back yet. I think if I do go w/ a pull back, I still stay with the regular lift for biceps and triceps?

I do those leg and lower back stretches almost every day before I train. Feels amazing

[almostgone]

I do those leg and lower back stretches almost every day before I train. Feels amazing

Same here, Bio. If I don't stretch my lower back regularly, it generally results in a lot of pain and spasms within a week or two. After stretching, I literally feel like I can breathe better/deeper.

[Bio-Active]

Same here, Bio. If I don't stretch my lower back regularly, it generally results in a lot of pain and spasms within a week or two. After stretching, I literally feel like I can breathe better/deeper.

I like laying on my back and having my partner slowing push one leg at a time straight to my chest while keeping the other leg on the floor. What a stretch

[almostgone]

I like laying on my back and having my partner slowing push one leg at a time straight to my chest while keeping the other leg on the floor. What a stretch

Ouch I lift alone at home, but usually find some ways to get a good stretch going. Also have been using one of the rumble rollers that Marcus mentioned. It really gets into the hips, hams, and glutes once you get used to it.

[clarky.]

Lower back and leg stretching and a couple of sets of crunches

Leg extensions-2 w/u, Work-16,drop,4.5,drop,4.5
Toe touches
Calves-2 w/u, Work1-13-4.5-4, drop weight, Work2-9.5-4.5-3.5
Hacks-1 w/u, Work-5-4-3
Leg press-2 w/u, Work-8-4-3
Power thrust-6 at a new weight and a extra rep over last time.
Leg curl-7.5,drop,3.5,drop,4.5 w/ a long count hold on the last half rep.

49 minutes not including stretching and crunches.

Still feeling a bit run down, but haven't decided about going with a pull back yet. I think if I do go w/ a pull back, I still stay with the regular lift for biceps and triceps?

Nice session mate. I did a pull back when i was feeling like that AG i was doing hit for a few months you know how hard it is and just not feeling righ when training so i did a pull back and it was because of my shoulder as well though remember. It was well worth it i did lighter weight high reps and i still did the damage to the muscle funny enough but did this think it was for 3-4 wks i think lol. Anyway made a huge difference back fresh and feeling good again.

[almostgone]

I'm considering it ,Clarky. My back and legs are staying sore, but my arms and shoulders still seem to be ready for more. Thanks for the input, it will defo help me make a decision. I plan to at least get in one more heavy arm session and then evaluate again.
It's been awhile since I did a pullback, but I don't lift quite as consistently as you guys so I haven't really found a definite period for my HIT blasts.

[marcus300]

Chest

incline flyes super set incline press
3 warm up sets including RC's
1 working set to failure

flat flyes super set flat db press
2 feel sets
1 working set to failure

cables to finish
2 working sets to failure

[BG]

I like laying on my back and having my partner slowing push one leg at a time straight to my chest while keeping the other leg on the floor. What a stretch

If you ever pushed my leg to my chest I would fling you across the gym my legs are so tight !

[Bio-Active]

If you ever pushed my leg to my chest I would fling you across the gym my legs are so tight !

it really stretches my lower back more then the hams and don't get me wrong my knee never makes it to my chest with the leg straight. It really loosens me up befor I train

[kelkel]

If you ever pushed my leg to my chest I would fling you across the gym my legs are so tight !

Same here. I'm in now way, shape or form flexible. Never could get into stretching. Wish I could.

[zempey]

Back today, hit some decent weight. Body weight is 273 after missing some meals yesterday, think the sodium kept the weight up.

Bent rows: 2 feel, 2 working

Chins: 4 sets

Hammer Strength row: 1 feel, 3 working with double drop on the last set

Neutral grip pull down: 4 sets increasing weight each set

Cable row: 4 working

Hypers: 4x10x35lbs

Stand calf raise: 4 working

All in all it was a good session, felt strong and pulled some weight, my back had a decent pump. My diet has been off for a couple days with Valentines and being at Ikea all day yesterday and not preparing for it properly.

Did my first shot of the new prop yesterday, so far no pip, could be good, could be bad, I will no more after a couple more shots. My guy was told that it was good so we will see. I took a couple pics, not the best pics, I'm not the best at selfies, lol.

[DCI]

Epic size for the height of you Zempey great work. I'm doing back too tonight going to hammer it now from your post

[Bio-Active]

Good job brother

[kelkel]

Back today, hit some decent weight. Body weight is 273 after missing some meals yesterday, think the sodium kept the weight up.

Bent rows: 2 feel, 2 working

Chins: 4 sets

Hammer Strength row: 1 feel, 3 working with double drop on the last set

Neutral grip pull down: 4 sets increasing weight each set

Cable row: 4 working

Hypers: 4x10x35lbs

Stand calf raise: 4 working

All in all it was a good session, felt strong and pulled some weight, my back had a decent pump. My diet has been off for a couple days with Valentines and being at Ikea all day yesterday and not preparing for it properly.

Did my first shot of the new prop yesterday, so far no pip, could be good, could be bad, I will no more after a couple more shots. My guy was told that it was good so we will see. I took a couple pics, not the best pics, I'm not the best at selfies, lol.

Looking good Zempey!

[DCI]

Back today.

Was on a mission tonight.

Started with wide grip lat pull down for a warm up did it slow and squeezed the muscle and streched. 3 sets

Then yates style bb rows was strong on these tonight very controlled and slow reps I had leroy screaming in my head. 2 sets and one bad drop was ruined blood was screaming through my veins and muscles.

Rack pulls heavy again and controlled 2 sets and one light drop for the squeeze.

Hammerstrength pull downs single arm 2 sets very slow and controlled. Was sore by this stage blood was filling the muscles.

Seated single arm hammerstrength rows heavy and controlled finished on these muscles where crazy burning.

Hypers to finish and some.cardio very good session

[ghettoboyd]

hello all...did chest and biceps today:

flat bench barbell press
incline dumbbell press
decline barbell press
cable crossovers


barbell curls
hammer curls dumbbells
preacher bench machine


felt fantastic today so went heavy and really killed it im so psyched...felt very strong today its time to really push myself, for once my body isn't hurting anywhere...yay me...

[Java Man]

Back today, hit some decent weight. Body weight is 273 after missing some meals yesterday, think the sodium kept the weight up.
U
Bent rows: 2 feel, 2 working

Chins: 4 sets

Hammer Strength row: 1 feel, 3 working with double drop on the last set

Neutral grip pull down: 4 sets increasing weight each set

Cable row: 4 working

Hypers: 4x10x35lbs

Stand calf raise: 4 working

All in all it was a good session, felt strong and pulled some weight, my back had a decent pump. My diet has been off for a couple days with Valentines and being at Ikea all day yesterday and not preparing for it properly.

Did my first shot of the new prop yesterday, so far no pip, could be good, could be bad, I will no more after a couple more shots. My guy was told that it was good so we will see. I took a couple pics, not the best pics, I'm not the best at selfies, lol.

Hard to look full when you're tall. Great job on that. Looking great.

[IronClydes]

tduff your FT level sucks big time. Your E is low as it follows your T.
You need to address your chol like Bio mentioned. Take a look at an old thread on the subject and how I addressed some of my issues:

http://forums.steroid.com/hormone-re...xperiment.html

I think it's really important that you obtain an advanced lipo profile. Either VAP or an NMR. It will break down what type LDL particles you have and give you a much better assessment of risk factors.
No worries about AST as working out can elevate these levels. We have spoken regarding this I believe.
Man up, give blood ASAP. I'd do double reds at this time.

Damn,

Just got another blood result back I know nothing about, but it's wayyyyy above normal range, 5 times max.

Anyone understand what it means to have high Creatine Kinease?

Attachment 155430

Nutso high. So, high liver enzymes, high hematocrit, high hemoglobin, high cholesterol, low FT, low T....lol, does it get better? At the age of 33 and in my best health....what the hell is going on?! Ha ha. Damn.

Killer Legs session yesterday....I was freaking shaking like mad when I can upstairs..

10 min treadmill warm-up followed by active stretching including lower back
Leg Extensions 15, 12, 8 rp 4 rp 4
BB Squat 13, 12, 8 rp 8 rp 8
BB Hack Squat 12, 8, 9 rp 4 rp 3
Lying Leg Curls 13, 8, 6 rp 2 rp 2
BB Lunges 10, 6
Seated Calf Raise 10, 10, 10 rp 6 rp 6
Calf Press on Leg Press 25, 25, 15, 11

Just an okay arms day today. Still can't get that extra intensity with the isolation work...

BB Curls 12, 8, 6 rp 2 rp 2
Incline DB Curls 10, 9, 6 rp 4 rp 4
Standing DB Concentration Curls 6 drop 3 drop 3
BB Forearm Curls 13, 12
Tricep Pushdowns 13, 9, 4 drop 4 drop 4 drop 4
Close grip BB Press 10, 8, 6 drop 4 drop 4
DB 1 arm tricep ext 10, 8, 6 drop 3 rp 2

Loving the burn!

[IronClydes]

Nice, zempey! Keep them gains coming!

[Sfla80]

Back today, hit some decent weight. Body weight is 273 after missing some meals yesterday, think the sodium kept the weight up.

Bent rows: 2 feel, 2 working

Chins: 4 sets

Hammer Strength row: 1 feel, 3 working with double drop on the last set

Neutral grip pull down: 4 sets increasing weight each set

Cable row: 4 working

Hypers: 4x10x35lbs

Stand calf raise: 4 working

All in all it was a good session, felt strong and pulled some weight, my back had a decent pump. My diet has been off for a couple days with Valentines and being at Ikea all day yesterday and not preparing for it properly.

Did my first shot of the new prop yesterday, so far no pip, could be good, could be bad, I will no more after a couple more shots. My guy was told that it was good so we will see. I took a couple pics, not the best pics, I'm not the best at selfies, lol.

<img src="http://forums.steroid.com/attachment.php?attachmentid=155428"/><img src="http://forums.steroid.com/attachment.php?attachmentid=155429"/>

Damn I look like a dwarf compared to you lmao....great job

[marcus300]

Back today, hit some decent weight. Body weight is 273 after missing some meals yesterday, think the sodium kept the weight up.

Bent rows: 2 feel, 2 working

Chins: 4 sets

Hammer Strength row: 1 feel, 3 working with double drop on the last set

Neutral grip pull down: 4 sets increasing weight each set

Cable row: 4 working

Hypers: 4x10x35lbs

Stand calf raise: 4 working

All in all it was a good session, felt strong and pulled some weight, my back had a decent pump. My diet has been off for a couple days with Valentines and being at Ikea all day yesterday and not preparing for it properly.

Did my first shot of the new prop yesterday, so far no pip, could be good, could be bad, I will no more after a couple more shots. My guy was told that it was good so we will see. I took a couple pics, not the best pics, I'm not the best at selfies, lol.

Looking good,

[Sfla80]

Back at it today....been 4 days...long ass weekend with vday. People are nuts with these holidays. ...it kills me.

Back:

Pull ups medium grip for warm ups

DB rows 1 warm, 1 feel, 2 working 2 drops on each arm

Hammer low row 2 feels ( 2nd meant to be working but got 8 pretty easy) added 40# and did 1 working with 2 drops

Reverse grip bb rows on smith 1 feel 2 working

Under hand grip pull downs 2 working 1 drop

Standing straight arm pull downs straight into behind the head pull downs for 2 burn out sets.

Wanted to do Hypers but I was done,

[marcus300]

Damn,

Just got another blood result back I know nothing about, but it's wayyyyy above normal range, 5 times max.

Anyone understand what it means to have high Creatine Kine

Loving the burn!

My last blood work I had extremely high creatine levels and my doctor wasn't to worried about them, he just said its because I carry large amounts of muscle tissue which did feed my ego and my head went 5" larger lol.........He just told me to hydrate myself more and he will keep and eye on them next time around

[IronClydes]

My last blood work I had extremely high creatine levels and my doctor wasn't to worried about them, he just said its because I carry large amounts of muscle tissue which did feed my ego and my head went 5" larger lol.........He just told me to hydrate myself more and he will keep and eye on them next time around

lol Awesome. I'll take that comparison....only, I definitely don't have the muscle tissue you have.

[kelkel]

My last blood work I had extremely high creatine levels and my doctor wasn't to worried about them, he just said its because I carry large amounts of muscle tissue which did feed my ego and my head went 5" larger lol.........He just told me to hydrate myself more and he will keep and eye on them next time around

tduff marcus is on point. It's simply a product of muscle breakdown and a lot can play into it, such as body fat, timing of the test relative to exercise, etc. I have an old study on file if you want me to find it I'll look.

[AllKindsOGains]

Going in to hit back tonight. See what kinda damage I can do

[IronClydes]

tduff marcus is on point. It's simply a product of muscle breakdown and a lot can play into it, such as body fat, timing of the test relative to exercise, etc. I have an old study on file if you want me to find it I'll look.

Thanks KelKel,

I would love to see it, thanks.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[almostgone]

Off work tonight. The ice we got was enough that work has shut down until mid morning. Plan to relax and rest up as my legs are wonderfully sore from yesterday.

[AllKindsOGains]

Amazing pump after back day

[almostgone]

Good work, Akog!

[almostgone]

Dang guys, pines are popping like crazy from all of the ice out here in the country. When they hit the ground it sounds like the crumple of mortar rounds. I'll be burning some vacation days and spending some quality time with my chainsaws in the near future.
Hope everyone stays safe! Will be hitting arms in midday since I get to go to sleep earlier than usual.

[Java Man]

Destroyed arms tonight. My daughter kept right up with me, going to total failure. I can already see a lot of definition and size plus she's doubled her strength in the past month when we began this.

I threw in some quad work and she even did that with me, even after the arm destruction. Then she went and worked abs! She's going to be built like a fitness model in no time and no, I'm.not letting her take var! She did ask me about it though... uh oh.

[marcus300]

RC is killing me, really pissed off..........I want to lift and do my thing but just cant fuking hate this feeling

[Java Man]

RC is killing me, really pissed off..........I want to lift and do my thing but just cant fuking hate this feeling

That sucks I hope it clears up soon

[marcus300]

That sucks I hope it clears up soon

I doubt it, its been over 12 months now and its still fuking me around. Gets worse when I sleep on it and the other night I had over 12 hours sleep and most of it was with my arm up lying on it. I might beat myself up late on this afternoon, give myself a right fuking kicking.

[RaginCajun]

Fvcking gym is on fire, no WO this AM!

Kel, don't read this, looks like it is cardio day

[almostgone]

RC is killing me, really pissed off..........I want to lift and do my thing but just cant fuking hate this feeling

Crap, I was hoping that problem wasn't going to return, Marcus.

[clarky.]

Ok just back from doing tri's it was great really great stretching & lying db tri ex for a warm up.

Lying db tri ex incline 1 working DD **new weight**

CG bench 1 working DD

Behind the head tri ex cable 1 working DD **new weight**

Straigh bar pd 1 working DD

Real great session the day guys really went to town the day all done in 29min. Don't know where the nrg came from but who fvcking cares am well chuffed.

[zempey]

Marcus, have you been using tb500? How about accupuncture and the sonic blasting machine to break up scar tissue? The accupuncture did wonders for me, my rc and elbow were so bad I couldn't really do anything heavy.

[zempey]

Chest today, had a decent workout and moved some decent weight for me. It sucks that cell phone cameras taking pics off a mirror just don't capture the detail, I tried to take a pic when I was done and it looked like shit compared to what I saw in the mirror. I will have to get the wife to take some pics in the gym with better lighting. I was so pumped and swollen after this workout, really wish I could get it to transfer into a pic.

Bench: 2 warm, 3 working 1 drop.

Flat fly: 1 feel, 3 working(went to the 60's and they felt great, finally getting some weight and feeling the contraction with no pain)

Incl db: 2 feel, 1 working 1 drop.

Hammer decline: 3 working

Low cable fly: 3 working

Dips: 2 set wide 2 sets narrow

Rope push down: 3 sets, giving the tri's a little extra

Reverse push down: 3 sets, extra work for the tri's.

For the first time ever I was able to push through when I reached a sticking point on bench, I had 275 for my working sets and on the last set I hit failure and pushed and pushed and didn't give up until I was able to rack it on the top pin. Usually my mind caves and the weight goes on the bottom pin or my chest, I said no fuking way today and dug deep and got it to the pin, couldn't lock out but I got it on the pin. This should help me mentally go deeper into my power reserves, I have had so many shoulder and pec injuries that my mind is very strong in not letting me push into those deep waters. Now that I have found my grip width and my rc are healing and chest getting stronger, I am able to push a little bit further every workout without fear of the dreaded shoulder pop. Damn it feels good to enjoy doing chest without the fear of injury every workout.