**Marcus's HIT Dungeon**

[almostgone]

Hell wouldn't have done any good this week. Freeze warnings in south florida...35 this morning

Bet the orange growers are a bit antsy?

[zempey]

Shoulder day today, still at 271, don't think I will make my 280 goal, hell I might no make 275, lol.

Clean and press: 1 warm, 2 feel, 2 working.

Bar shrug: 1 feel, 3 working 1 drop.

DB press: 1 feel, 2 working 1 drop.

Side fly: 4 sets increasing weight by 5 each set to 45's. These still bother my forearm an rc if I go too heavy, singles hurt less.

Smith rear shrug: 3 working. Tried to get a good squeeze, first time doing these.

Rear machine: 4 sets starting heavy and working down in weight but up in reps.

Body was a bit sore from legs yesterday, plus that damn winny got to my joints quick, I am done with that shit for good. Pretty good session, felt pretty strong, 80lb db felt like nothing, blasted out 12 with little effort. Going to cut back carbs a bit and try to burn off some bf to try and bring the mid section in just a tad more for the last few weeks. Going to try and make it to give blood tomorrow, there is a clinic going on, I am pretty sure I need to.

This is what I woke up to this morning for my drive into the gym at 530am.

[Sfla80]

Bet the orange growers are a bit antsy?

That's all the news was this morning. ...all the nurseries.

[Sfla80]

Shoulder day today, still at 271, don't think I will make my 280 goal, hell I might no make 275, lol.

Clean and press: 1 warm, 2 feel, 2 working.

Bar shrug: 1 feel, 3 working 1 drop.

DB press: 1 feel, 2 working 1 drop.

Side fly: 4 sets increasing weight by 5 each set to 45's. These still bother my forearm an rc if I go too heavy, singles hurt less.

Smith rear shrug: 3 working. Tried to get a good squeeze, first time doing these.

Rear machine: 4 sets starting heavy and working down in weight but up in reps.

Body was a bit sore from legs yesterday, plus that damn winny got to my joints quick, I am done with that shit for good. Pretty good session, felt pretty strong, 80lb db felt like nothing, blasted out 12 with little effort. Going to cut back carbs a bit and try to burn off some bf to try and bring the mid section in just a tad more for the last few weeks. Going to try and make it to give blood tomorrow, there is a clinic going on, I am pretty sure I need to.

This is what I woke up to this morning for my drive into the gym at 530am.
<img src="http://forums.steroid.com/attachment.php?attachmentid=155496"/><img src="http://forums.steroid.com/attachment.php?attachmentid=155497"/>

I always do them and was once told the difference but I honestly forget.

What's the difference hitting front and back shrugs....ones height and ones width?

[zempey]

I don't know what the difference is, but I don't feel the range of motion in the rears like I do the fronts. It did feel different in the muscle though, I will keep at them and try to get the form down better.

[kelkel]

I always do them and was once told the difference but I honestly forget.

What's the difference hitting front and back shrugs....ones height and ones width?

Behind the back shifts the focus higher on your traps.

[Sfla80]

Behind the back shifts the focus higher on your traps.

Thanks kel...so was kinda right with the height and width lol

[IronClydes]

Hell wouldn't have done any good this week. Freeze warnings in south florida...35 this morning

That's good to hear. Would have sucked to make that trip for that. Going March 11 instead....hopefully better then!

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

[IronClydes]

Shoulder day today, still at 271, don't think I will make my 280 goal, hell I might no make 275, lol. Clean and press: 1 warm, 2 feel, 2 working. Bar shrug: 1 feel, 3 working 1 drop. DB press: 1 feel, 2 working 1 drop. Side fly: 4 sets increasing weight by 5 each set to 45's. These still bother my forearm an rc if I go too heavy, singles hurt less. Smith rear shrug: 3 working. Tried to get a good squeeze, first time doing these. Rear machine: 4 sets starting heavy and working down in weight but up in reps. Body was a bit sore from legs yesterday, plus that damn winny got to my joints quick, I am done with that shit for good. Pretty good session, felt pretty strong, 80lb db felt like nothing, blasted out 12 with little effort. Going to cut back carbs a bit and try to burn off some bf to try and bring the mid section in just a tad more for the last few weeks. Going to try and make it to give blood tomorrow, there is a clinic going on, I am pretty sure I need to. This is what I woke up to this morning for my drive into the gym at 530am. <img src="http://forums.steroid.com/attachment.php?attachmentid=155496"/><img src="http://forums.steroid.com/attachment.php?attachmentid=155497"/>

Damn, I feel better about my slightly subzero temps now lol

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

[paddy155]

Marcus,can I post up my diet in this thread for you to look at ?

[AllKindsOGains]

I think you can tell I don't either, Mr balsak.

[AllKindsOGains]

what is that?

Noxygen is a stim-free preworkout that helps with the pump. Its the best I've tried, including hemavol, and it's way cheaper.

[almostgone]

Oh, man, I am looser than goose sh!t. Excellent massage!

[Sfla80]

Shoulders tonight, didn't think I had it in me....crazy day at work. But freaking killed them. Felt great.

Rc warm ups, behind the head press light weight for warm up to.

Smith press 2 warms, 1 feel, 1 working 1.5 RP reps, 1 drop

Bent over laterals 1 feel 2 working with a couple half reps, 2 drops.

Super set side lats into front raise. Few half reps on last working sets. No drops.

Hammer strength shrugs, Front and back super sets ( 2 sets total) slow holding at highest point on last few reps.

Cant move my arms now lol.....having the wife give me a shower

[IronClydes]

Oh, man, I am looser than goose sh!t. Excellent massage!

I had to hit the foam roller extra today out of spite...let me tell you foam rolling your lats from the side on an extra firm black roller after a painful back workout......ouch! Deep tissue scheduled for next Thursday lol

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

[Mp859]

That moment when you have been carbing up. Pull your shirt up, look in the mirror and have ab veins!!!

Nothing beats this type of training guys!

[clarky.]

That moment when you have been carbing up. Pull your shirt up, look in the mirror and have ab veins!!!

Nothing beats this type of training guys!

Ab veins ??? You lucky fvcker av not even got ab's av got tyres though does thst count ?

[Bio-Active]

Ab veins ??? You lucky fvcker av not even got ab's av got tyres though does thst count ?

i have those year round

[clarky.]

i have those year round

Show off
You do look fvcking great though bio.

[GirlyGymRat]

Check out this video, shows most of her exercises YouTube Link: https://www.youtube.com/watch?v=rW1BGNbVtlc

Thx Marcus! Looks like a tough workout! I am going to get me a kettle ball. Like the idea of being able to workout from home if can't get to the gym. Thx!!! Xoxoxox

[BG]

Got a quick back workout in wed, still have a cough but feeling somewhat better. Trying to eat as much as I can and get in the gym in the next hour.

[Mp859]

i have those year round

a-hole

[DCI]

Just back to normal from a work conference food was limited but made do but two long ass days of bullshit I had to listen to.

Gonna chill for the weekend no interest in doing anything

[zempey]

Finally donated blood this morning, blood pressure was 165/124, but those machines never give me an accurate reading, plus I had just finished working out.

Arm day today and I hit it hard.

Close press: 2 warm, 2 working double drop.

Over head Db: 2 feel, 1 working 1 drop.

Cavers: 3 working.

Big bar curl: 2 feel, 2 working 1 drop. Went to 175 on the last set for 4 just to see if I could, then dropped to 95.

Alt Db: 1 feel, 2 working.

Incline Db: 3 working

Superset preacher and tri extensions: 1 feel, 2 working.

Loaded up the pec deck with the stack and cranked out a few sets for a chest pump, was feeling a little jacked at that point.

Finished off with 15 min on the bike trying to hold 120-125 rpm.

Great workout, body was pumped and my arms felt great. My bar curls are coming back, just need to tighten up the form on the heaviest set, but that is the first time in years I tried to curl that much. Rest day tomorrow, might go in for a little cardio and abs, see how I feel.

[Bio-Active]

It was back day

Hammer strength incline pull downs

Seated rows

Upright rows

Low back extensions these are working great by the way! Thank you Marcus

35 minutes low intensity cardio keeping heart rate in the fat burning zone and done

[IronClydes]

Anyone going to the Arnold's in Columbus, Ohio, this year? Might be going to my first if I can work it out with work.

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

[Bio-Active]

Anyone going to the Arnold's in Columbus, Ohio, this year? Might be going to my first if I can work it out with work. 225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

I am hoping the dexter does well in this show. I have always really liked the blade! Did you guys know when he first started competing he was bantamweight?

[almostgone]

Finally donated blood this morning, blood pressure was 165/124, but those machines never give me an accurate reading, plus I had just finished working out.

Arm day today and I hit it hard.

Close press: 2 warm, 2 working double drop.

Over head Db: 2 feel, 1 working 1 drop.

Cavers: 3 working.

Big bar curl: 2 feel, 2 working 1 drop. Went to 175 on the last set for 4 just to see if I could, then dropped to 95.

Alt Db: 1 feel, 2 working.

Incline Db: 3 working

Superset preacher and tri extensions: 1 feel, 2 working.

Loaded up the pec deck with the stack and cranked out a few sets for a chest pump, was feeling a little jacked at that point.

Finished off with 15 min on the bike trying to hold 120-125 rpm.

Great workout, body was pumped and my arms felt great. My bar curls are coming back, just need to tighten up the form on the heaviest set, but that is the first time in years I tried to curl that much. Rest day tomorrow, might go in for a little cardio and abs, see how I feel.

Do they use the manual sphygmomanometer and stethoscope when they check your BP, Zempey? Make sure they're using the large cuff. I've had terrible readings when the regular sized cuff is used.
There should be index marks on the cuff to indicate if the proper sized cuff is being used. Just throwing the info out there because I've had a similar problems before.

[Bio-Active]

Show off You do look fvcking great though bio.

it's the food. Most people that know me think I have an eating disorder. I don't I am a control freak

[almostgone]

I am hoping the dexter does well in this show. I have always really liked the blade! Did you guys know when he first started competing he was bantamweight?

Incredible! He's like 225 or so now, right?

[Bio-Active]

Incredible! He's like 225 or so now, right?

yes maybe even a bit heavier

[almostgone]

His conditioning has always been great in the pics I've seen.

[ghettoboyd]

never got a chance to post Fridays back workout...

bent over rows
v hook pull downs
reverse grip pull downs
one arm rows dumbbell
abs

that's it, still feeling good/strong so loving life....got a chance to take the fat bike out for a ride Saturday and had a blast even though conditions were not optimum...later on...

[zempey]

I was going to go to the Arnold this year but I will be away so I can't make it. My buddy goes every year, went in 05 it was a fun experience. I went to the Olympia a couple times back in the 00's, what a crazy scene that was, Vegas was a blast during that week. Also went to a San Francisco Pro show back in the day at Berkeley and Oakland, Got my picture with Gunter in Berkeley, damn he was a monster, but I still towered over him, lol. Went down to Venice and trained at Gold's, that was epic training in that place with all the history and even a few pros training while we were there. Damn I miss those days and the bodybuilding scene, I am so out of touch now with what is going on in that world.

[kelkel]

it's the food. Most people that know me think I have an eating disorder. I don't I am a control freak

Somehow I'm picturing you here Bio. Love this commercial.

[Bio-Active]

Somehow I'm picturing you here Bio. Love this commercial.

YouTube Link: https://www.youtube.com/watch?v=Ls78ieMvORA

I might be more controlling then Even that but yeah I like that video!

[zempey]

rest day today, damn my body is a tad sore. Slept like shit, I kept waking up with arms above my head and my shoulders aching. I was tired all day, must have been from donating blood and missing some meals. Was a good week in the gym though, hit it hard and can really see some body composition changes. My weight has gone down a bit and stabilized in the low 270's so I don't see my hopes of 280 happening. Now that my e2 is under control I must have shed some extra water bringing my weight down. Going to try and manipulate my diet to drop a couple pounds of bf but try and keep the same weight through the end of my cycle.

Almost done week 10, did my last shot with long esters yesterday and will finish out with 200mg p/eod. Decided to self administer trt and cruise into my summer cycle, I will actively look for a trt doctor for the fall. I just don't want to go back to bottomed out levels and watch all my hard work fade away, plus my wife is not happy when my sex drive is zero. I will do some more reading in the trt section to better educate myself on the do's and don't's and what to keep an eye out for.

I have to go see my wife at work today to get my bp checked properly, that 165/126 kinda got to me a bit even though I know those machines have been abnormally high for me in the past, that number is too dangerous to let go without confirming. Will a crashed e2 raise bp while on a gram of test per week? I have purposely dropped my e2 to get my gyno under control and it is working, I am slowly letting it come back up by adjusting my aromasin .

Another question, I am just about out of aromasin, but have adex, can I just switch or is there a build up time for the adex to take effect?

[Bio-Active]

rest day today, damn my body is a tad sore. Slept like shit, I kept waking up with arms above my head and my shoulders aching. I was tired all day, must have been from donating blood and missing some meals. Was a good week in the gym though, hit it hard and can really see some body composition changes. My weight has gone down a bit and stabilized in the low 270's so I don't see my hopes of 280 happening. Now that my e2 is under control I must have shed some extra water bringing my weight down. Going to try and manipulate my diet to drop a couple pounds of bf but try and keep the same weight through the end of my cycle. Almost done week 10, did my last shot with long esters yesterday and will finish out with 200mg p/eod. Decided to self administer trt and cruise into my summer cycle, I will actively look for a trt doctor for the fall. I just don't want to go back to bottomed out levels and watch all my hard work fade away, plus my wife is not happy when my sex drive is zero. I will do some more reading in the trt section to better educate myself on the do's and don't's and what to keep an eye out for. I have to go see my wife at work today to get my bp checked properly, that 265/126 kinda got to me a bit even though I know those machines have been abnormally high for me in the past, that number is too dangerous to let go without confirming. Will a crashed e2 raise bp while on a gram of test per week? I have purposely dropped my e2 to get my gyno under control and it is working, I am slowly letting it come back up by adjusting my aromasin. Another question, I am just about out of aromasin, but have adex, can I just switch or is there a build up time for the adex to take effect?

go ahead and switch. It's important to keep some easy foods around so you do not miss meals. I know meal planning sucks but I was on the road driving yesterday for my daughters soccer for 7 hours and never missed a single meal. I am a control freak though

[zempey]

Ya, I am usually good about it, but I trained in the morning and thought the doner clinic was at noon, but it ended at noon. I had to rush from the gym to the clinic, then home to eat. Then rush out to get shit for my Mom's birthday dinner, my wife was called into work so I had to do everything. Just ran out of time and had some unexpected things come up. I made up for it at dinner, made 2 nice prime rib roasts with all the fixings and ate like a champ. It did wipe me out though, even digesting the food made me tired, had to lay down for a half hour after dinner.

[Bio-Active]

Ya, I am usually good about it, but I trained in the morning and thought the doner clinic was at noon, but it ended at noon. I had to rush from the gym to the clinic, then home to eat. Then rush out to get shit for my Mom's birthday dinner, my wife was called into work so I had to do everything. Just ran out of time and had some unexpected things come up. I made up for it at dinner, made 2 nice prime rib roasts with all the fixings and ate like a champ. It did wipe me out though, even digesting the food made me tired, had to lay down for a half hour after dinner.

I know sometimes life really does get in the way. We just can't let that happen very often. Are you feeling better after the donation?