**Marcus's HIT Dungeon**

[marcus300]

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These were takin today no flexing 192.5 . Hey Big Guys . Lemme know what I can work on moreso, pls... I also have pics in my profile(a lil big lol), so if you want some other shots just lemme know

I keep trying to take the same pics at the same angles...

Well well what can I say. Looking great and all I can say is keep doing what your doing.

[Sfla80]

My schedule has been fvcked up the pay couple days. Worked early Wednesday until about midnight. Made it home by 12:30am and hopped in the shower. I dried off and looked at my phone an saw two missed calls from a coworker. Called him back and had to rush back into work. Made it home again by 4:30am and slept until 6:30am. I got back up and had to be in NYC for work by 9am! I just got back home and I'm taking a shower once again lol!

Tomorrow the misses and I have a genetics testing for the baby and then ill be at work again. Saturday will be a tough workout for me..... I'm going to combine back with delts and traps. It's a lot for one session but I can't skip back. Bi's I can afford to so I'm going to let em go this week.

I hate this inconsistency..... I prefer a monotonous regular schedule!

Genetics testing? What is this haz

[zempey]

Looking lean Nach, good job.

[JohnnyJim]

Anyway, I think I have great genetics for leg hypertrophy. My femurs are practically the length of my torso (top to bottom), so there's a lot of room for the lateralis to bulge. I think if I step up my hypertrophy game, I'll be having a sick sweep in no time...

[marcus300]

If it's not too much trouble it would help a lot. If it is, I will find it. I'm not sure I'm thinking of the correct one...if so, I did copy and paste it some time ago to re-digest.

Are you preferring I go back to maintenance and work it off slowly, or slightly below that? My calories are always net calories. So, although the goal is 1000 below, which is 1900, a descent workout and cardio session put me close to my original 2900 maintenance due to the extra calories they afforded me.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

This is a repost from a question I got in here which should help give you direction mate

I use to calculated my TDEE and then put together a daily meal plan with the correct marcos to suit what ever my goals were, I did this for years and I would weigh every single thing what went into my mouth and I actually wrote it down when on cycle to see what gave me the better bigger gains, yes I was slightly obsessed when younger I had my own business which gave me the free time, money and opportunities to push forward with bodybuilding, these days are so different but that's not the reason why things changed for me regarding my diet.

Year after year I would count every single calorie and change accordingly to which every goal I wanted to achieve. I met a guy who wont mention his name who started to show me how to train different, design stacks differently and also look at my diet in a whole different way, this guy was coached pro's and was very active in the UK on the underground scene. On the diet side of things he said I wasn't eating enough and my body was ready to explode if I fed it differently and didn't hold it back. I could see through my obsession calculating every calorie that i was gaining but also holding myself back. Oh no I am starting to waffle again but in all honestly if I just answered your two question without any explanation on the why's and don'ts it wouldn't serve any purpose so forgive me but I will expand on the questions you asked me to hopefully help you get a better understanding on what I do. Anyway I will just concentrate on the diet things I started to change for now and I started to follow what he told me, I started to eat a lot more and sometimes introduced the 24/7 feeding when on cycle this worked for me and my metabolism at the time and I would study my body how it changed with every aspect of bodybuilding diet, training, aas and I would change things up in which ever area what I needed to.

I would advice everyone to calculated their TDEE and put together a daily meal plan with the correct marcos otherwise you have no idea what you putting inside yourself or what you need to adjust. But for me these days I don't calculate my TDEE or work out my marcos I know how much I need to eat to maintain just by looking at it and I know by understanding my body and watching it if I need to change things up, usually I will know within 2 weeks that I may be eating to much and I am adding bf or I am not eating enough but I don't yo yo I maintain because I know exactly what I need to eat. All these calculations what many advice by these beach bodybuilders who look like they have never lifted a weight in their lifes are just reading out of text books but our bodies are all different some guys may need far more than what their TDEE is telling them and other a lot less. Its just a rough guide you follow but the best guide to watch is your own body how it reacts over a set period of time. I always go with 2 weeks you know if your not eating enough or eating to much by knowing your own body and then you adjust the cals to suit by the response your body is giving you, learn your own body is my advice and watch it and adjust accordingly. I know Kel is exactly like me and doesn't count one single thing because he's been doing that long and knows his body inside out and doesn't need to know how may grams of pro are in 2 chicken breasts or how much carbs are in a handful of brown rice because he knows what his body needs just by learning from over the years.

Again, I am having another go at the beach bodybuilders who know fuk all who give advice, when your a guy carrying some serious muscle lets say something in the region of 220lbs+ - 260lbs+ it takes a hell of a lot of food to maintain this kind of size and structure this is what many of these diet beach guys don't understand because they carry 160-200lbs of shit and to maintain some serious muscle you got to eat a hell of a lot of food unless you have some unbelievable genetics and you can eat like a 200lbs man and carry extremes amounts of muscle. You got to eat all day long and clean to support this tissue and also build further tissue. Things changed for me once I started to eat serious and I mean I ate and ate all day long and sometime through the night and I didn't gain any fat, at one stage I was 6% bf at 245lbs and I looked like I was carved out of granite and the amount of food I was eating was gut wrenching thats because I knew my body and I knew what I had to do to maintain, build and lose bf while eating big, I've also been up to around the 270lb+ mark which isn't good for me.

When I had internet clients it would take me weeks to compile a proper eating plan and I would need daily/weekly feedback and photos of how they look at a certain amount of calories I've put them on, only after weeks I would know that this guy needs to eat a lot more or less or maybe just fine adjustments every week, but things cant be worked out by just your height, weight and bf it takes weeks to understanding your own body and then you work off that. Its fine as a guide like I've mentioned but watch and learn from your body it will tell you a lot of things no text book can.

I also snack on nuts throughout the day or make pro flapjacks with nuts. I will eat around 6-8 meals per day the amount of meals change for me depending what I am doing these days when I am working things can be very hard at times its impossible to suddenly stop and eat a meal so I do have shakes and I have a few of them because if I cant eat something because something is happening what is very important I will just drink a shake out of my bag and I am ready to go, sometimes even though its not ideal I will end up having 3-4 shakes due to what I had to do that day but when I have free time I will eat around 6-7 small meals throughout the day, if I go on cycle and I want to burst out of my skin I will eat or drink during the night and when I haven't ate that much that day I will eat during the night when I get up to to add further cals my body needs to maintain the tissue I've got.

When I am on cycle I will eat the same things as I normally do but more or bigger meals, I will add around another 500-1000 cals and adjust after 10-12 days, as my weight increases I will adjust the cals further upwards to 1500-2000cals and see what happens, it also depends on how much I want to gain and maintain because it all needs maintaining afterwards which again were many fail, so my daily meal plans of what I eat doesn't change just the amounts and more meals does on a bulk, but what I do is adjust around every 10-14 days to how my body is reacting, these days I put on bf easy than when I was younger so I do fine adjustments. I also cheat usually one day at the weekend were I will eat a ton of food which includes nothing what would aid maintaining my size/tissue but this kind of speeds my metabolism up and springs me into further growth or speeds up the cutting just depends how my glycogen levels are if I slightly depleted them during the week or not. I am not a robot anymore but I use to eat clean all the time no matter what everything what went into my mouth was to support or build new tissue. These days I do add sauces and add things to help me get down the amount of food I have to, all I will do is adjust cardio to suit.

My prime diet is worked off my maintenance diet, I use my prime to do many things I can adjust it to do a pre cycle prime or I can adjust it further to help cut bf while maintaining tissue. I love carb cycling and it also helps me to eat what every I like at certain times when I've depleted a little to much on purpose so I can binge. For a pre cycle prime its simple I will cut my carbs which are worked off my maintenance diet by 40% for 3 days and then do 1 day high carbs which would be 15% higher than my maintenance diet carbs, I will adjust thing over the next 7 days and extend the low carb days to 4 and to even 5 as time goes on depending on how many body is reacting. Pre cycle prime will last around 6 weeks - 8 weeks then spring board right into the building phase into the cycle, if your carb sensitive then reintroduce your carbs slowly over the first two weeks if your not hit them hard and grow.

If your wanting to cut bf I would us the prime/ carb cycling approach again but remember I don't recommend these calories restricted diets what reduce your bf at the cost of your precious muscle tissue you have gone through hell to build to just waste away, yet again these stupid beach bodybuilders who look like they have never lifted a weight in their life recommend and have no idea what they are talking about, you better not getting me on this one or all hell will break loose as the odd one you will know but when your big you got to eat big its that simple. You don't go straight into a calories restricted diet and increase your cardio and step into a t3/eca stack or clen all at once for gods sake its muscle tissue suicide. What you do is minor changes little things. Me personally don't even touch my cals all I do is increase my cardio slowly and watch my body change once it comes to a brIck wall with results I introduce or add something else like carb cycling but again slowly a bit of glycogen depletion and some reloads, then adjust as the body gets use to it. The body adapts to things all the time that's why you don't do everything all at once you do it slowly and add things over time. This is a huge mistake what more or less 90% of guys do build some muscle and then do a cut and drop your bf right down which is great but at the cost of precious muscle tissue what's one of the hardest things to build and maintain. The secret is to drop bf while maintaining huge amounts of muscle, that's why you see these beach bodybuilders who look like shit sprouting their mouths off sounding like they know everything what know fuk all and look like shit, do you really thing they want to look like they have never lifted a weight in their life's, hell no its because they cant build and save the muscle they are trapped in the dark ages and totally brain washed.


Sorry guys going off track but you get my point this is what I do and recommend all my clients to do and everyone who asks me for advice to do

[marcus300]

anyway, i think i have great genetics for leg hypertrophy. My femurs are practically the length of my torso (top to bottom), so there's a lot of room for the lateralis to bulge. I think if i step up my hypertrophy game, i'll be having a sick sweep in no time...

wtf....

[JohnnyJim]

wtf....

Yeah. I just have to keep myself upright during squats, and I'll have the vastus lateralis of Dennis Wolf.

lol

[marcus300]

Yeah. I just have to keep myself upright during squats, and I'll have the vastus lateralis of Dennis Wolf.

lol

I think you may have the wrong thread, not sure but I think so. If you have any issues with training post them in the workout section and we can help you out

[Hazard]

It's how I train them every week and love it. Back warms up delts nicely and overall I've had less delt issues this way.

Interesting..... I may love it and start training arms separately.

[Hazard]

Genetics testing? What is this haz

Ill pm you

[NACH3]

Well, when I did do abs, and we're going back a couple decades, I always lover supersets. Pick about 4 exercises, upper-lower-upper-lower, etc and go to town. Then repeat it.....always worked for me. Just don't work your obliques with weights and everything will fall in place, imho. I reference obliques as they are a muscle as well and always used to see guys doing side bends with heavy dumbells. Killed me. Why on earth would you want them to grow?

That's exactly how I've been hitting my abs kel(in a supperset fashion/only body weight) and have 4-5 exercises that I rotate between - Swiss ball sit-ups, leg raises ball inside legs and bring upper body to legs, obliques, ball roll out(or ab wheel, ball in hands w/legs wide concentrating on the shape of my transverse abnominals and repeat...

If my stomach wasn't so marked up and weak I wouldn't do em either but that's not the case

[NACH3]

Interesting..... I may love it and start training arms separately.

Arms together is the best pump for your entire arm imo... Unless your splitting/a major and minor

My bad for posting 3x I didn't even realize it

[NACH3]

Well well what can I say. Looking great and all I can say is keep doing what your doing.

Thx Marcus!

Thx Zempy!

[Hazard]

Arms tigether is the best pump for your entire arm imo... Unless your doing a major/& a minor

I always liked push/pull (chest/bis) - I felt I could go 110% on both. Served me well up till now

[NACH3]

I always liked push/pull (chest/bis) - I felt I could go 110% on both. Served me well up till now

Makes sense... When I did two BPs(just did too big of muscle groups lol) but was always push pull... Why you changing? Just to swith things up now - joints bothering you... Just read your post above...

[Java Man]

Leg press superset calf extensions

Leg extensions

Leg curls

Wall sits

Weighted lounges across the gym

40 minutes low intensity cardio and done

Weighted lounges? All these years I thought only I was good at that movement!

[marcus300]

Didn't have much time but did some damage to my chest

RC warm up and stretches

DB incline press - seeing that i wasn't pre exhausting this time around i did 3 warm up sets
3 warm up sets - slow and controlled and got some blood moving around to help my shoulder
1 working - hit positive failure and did 1 drop set to failure again
got some big bells moving so was very pleased

Flyes
2 feel sets
1 working set plus 2 rest pause

hammer strength flat press
2 feel sets
1 working set to failure plus 2 rest pause

pec deck
2 working sets to failure


abs

Workout went really well, had a partner to help me push to failure and i shifted some serious weights even though my cuff was in bits at the end.

[Java Man]

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These were takin today no flexing 192.5 . Hey Big Guys . Lemme know what I can work on moreso, pls... I also have pics in my profile(a lil big lol), so if you want some other shots just lemme know

I keep trying to take the same pics at the same angles...

Damn nach, what do you figure your bf is? 7 maybe? You look great. It's hard to maintain size while that lean but you're doing it. I'd say keep doing what you're doing.

[IronClydes]

I would advice everyone to calculated their TDEE and put together a daily meal plan with the correct marcos otherwise you have no idea what you putting inside yourself or what you need to adjust.

I know by understanding my body and watching it if I need to change things up, usually I will know within 2 weeks that I may be eating to much and I am adding bf or I am not eating enough

I always go with 2 weeks you know if your not eating enough or eating to much by knowing your own body and then you adjust the cals to suit by the response your body is giving you, learn your own body is my advice and watch it and adjust accordingly.

When I am on cycle I will eat the same things as I normally do but more or bigger meals, I will add around another 500-1000 cals and adjust after 10-12 days, as my weight increases I will adjust the cals further upwards to 1500-2000cals and see what happens

what I do is adjust around every 10-14 days to how my body is reacting, these days I put on bf easy than when I was younger so I do fine adjustments.

I also cheat usually one day at the weekend were I will eat a ton of food which includes nothing what would aid maintaining my size/tissue but this kind of speeds my metabolism up and springs me into further growth or speeds up the cutting just depends how my glycogen levels are if I slightly depleted them during the week or not.

All I will do is adjust cardio to suit. I love carb cycling and it also helps me to eat what every I like at certain times when I've depleted a little to much on purpose so I can binge.

I will cut my carbs which are worked off my maintenance diet by 40% for 3 days and then do 1 day high carbs which would be 15% higher than my maintenance diet carbs, I will adjust thing over the next 7 days and extend the low carb days to 4 and to even 5 as time goes on depending on how many body is reacting. This will last around 6 weeks - 8 weeks then spring board right into the building phase into the cycle, if your carb sensitive then reintroduce your carbs slowly over the first two weeks if your not hit them hard and grow.

Me personally don't even touch my cals all I do is increase my cardio slowly and watch my body change once it comes to a brIck wall with results I introduce or add something else like carb cycling but again slowly a bit of glycogen depletion and some reloads, then adjust as the body gets use to it.

Thanks Marcus. Alright, so I have my TDEE at maintenance of 2900. I already have a solid meal plan in place fulfilling the calories and macros. I know from history I am maintaining at 2900, no increase or loss.

Since I'm entering the 4th week of my blast, I am assuming I am considered "on cycle" for the purpose of this response to your post. I have 10 weeks left of the blast (test cyp).

Rather than cutting, you advise increasing by at least 500 and re-evaluating in 10-12 days for further increases as I get deeper into my blast?

Maintain a once weekly cheat day.....I love those

Since I am trying to cut, however, I am assuming I should start at my 2900 maintenance and carb cycle. Decrease my carb intake by 40% for 3 days and then do 1 day high carbs which would be 15% higher than my maintenance diet carbs. I the. adjust over the next 7 days and extend the low carb days to 4 and to even 5 as time goes on depending on how my body is reacting.

I do this for only 6 weeks - 8 weeks. Then I reintroduce carbs to normal.

If this diet doesn't work, I should increase cardio. I am assuming i obviously don't allow that to effect my net intake as that would permit eating the calories I burned.

Currently I operate on the net intake. So, maintenance is 2900. If I burn 500 working out, then I can eat 3400 instead of 2900. For the purpose of your above advice, am I correct in applying it this way?

Thanks again!

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[marcus300]

Ive been using my rumble roller for a few months and things are improving. I've been concentrating on my tight muscles but what i have been doing a lot of stretching and loosening my glutes and hamstrings up to help me sit better into my squat, also been stretching the hips and also doing some deep tissue work on my quads.

Also been concentrating on my core strength and building a solid trunk, all this takes me back to my power lifting days but things are feeling really good and my lifts are getting better and heavier. My mid section is getting thicker though which doesn't take much anyway but strengthening things up have helped me be more sturdy in my lifts and also help with injuries.

[scotty51312]

Leg day
I reversed the order of my leg workout just for an experiment today.

Leg extensions 3 sets to failure with the stack (never did them first now I realize why)
leg curls 3 sets to failure
Calf raises on leg press
Squats 4 sets of 6-8 @305

So by the time I got to squats you'd think I'd be thoroughly warmed up... not so much I felt almost a popping sensation in my left glute and still feel some sciatic nerve type pain after an hour. Hopefully its just a tweak and nothing to be concerned about

[Java Man]

Taped myself today so far I've lost 2.5 inches from my waste since coming back from injury. Thats the good news. Bad news is my arms were just a tad under 18". Kinda depressing seeing as I spent most of my early 30's trying to get my scrawny arms to grow.

Next week I'm changing up my split so I have a day just dedicated to arms

They were there once. They'll be there again. I'm in the same boat. I got really sick last summer. Liquid diet via catheter directly into my heart. Went from 225 down to 178. Arms went from nearly 18 down to 14. Thighs from 27 down to 22.5. I looked like a corpse. I wasn't cleared by my dr. To go back to the gym until January so I would guess I've only been back at it for 4 months. I've got all my strength back already and most of the size but I'm leaner now so that's fine. Point is it only took 4 and a half months to build back up to what took 20 years prior. You'll be back in no time.

[Java Man]

Leg day
I reversed the order of my leg workout just for an experiment today.

Leg extensions 3 sets to failure with the stack (never did them first now I realize why)
leg curls 3 sets to failure
Calf raises on leg press
Squats 4 sets of 6-8 @305

So by the time I got to squats you'd think I'd be thoroughly warmed up... not so much I felt almost a popping sensation in my left glute and still feel some sciatic nerve type pain after an hour. Hopefully its just a tweak and nothing to be concerned about

Yikes. Sounds like a failed experiment /

[Hazard]

Makes sense... When I did two BPs(just did too big of muscle groups lol) but was always push pull... Why you changing? Just to swith things up now - joints bothering you... Just read your post above...

I'm changing this week out of necessity because my schedule wouldn't permit 4 days a week this week. I just wanna see how it goes..... Not changing permanently but who knows..... I might

[scotty51312]

Yikes. Sounds like a failed experiment /

yeah. Failure is always an option

[NACH3]

Damn nach, what do you figure your bf is? 7 maybe? You look great. It's hard to maintain size while that lean but you're doing it. I'd say keep doing what you're doing.

Thx Java... Gotta give the credit where it's due as well - this thread has taught me so much! Its truly been awesome to say the least! Every member in here I can honestly say I've learned from! Fvkin love this stuff

Regarding bf - I highly doubt it - gotta get a bod pod done(by pics probly 10ish - although it would be great to be 7(I'll take 8 now lol) I feel maintaining that would be very very difficult - definitely possible and would be a goal I would set - but now preserving the muscle is my first priory yes Marcus' threads on eating and preserving "muscle tissue" has become addicting/and much needed lol!

[Java Man]

Thx Java... Gotta give the credit where it's due as well - this thread has taught me so much! Must truly been awesome to say the least! Every member in here I can honestly say I've learned from! Fvkin love this stuff

Regarding bf - I highly doubt it - gotta get a bod pod done(by pics probly 10ish - although it would be great to be 7(I'll take 8 now lol) I feel maintaining that would be very very difficult - definitely possible and would be a goal I would set - but now preserving the muscle is my first priory yes Marcus' threads on eating and preserving "muscle tissue" has become addicting/and much needed lol!

In bold. Same. Not just this thread. When I first joined here Austinite turned me on to all kinds of natural things that I never would have tried otherwise. NAC is a big one. I'd never heard.of it! Now I wouldn't go without it. Then I found this thread and haven't looked back. I had tried variations on HIT style in the past but not like this. Self imposed torture, but in a good way and for the right reasons. It is addictive.

If I were a betting man (I'm not), I'd put you between 7 and 9%. I'd be really surprised if you're in double digits.

[almostgone]

Decent lift.tonight. Decided to.go with Smythe military presses.tonight vs. d'bell shoulder press. I think either I need to do these off the hooks and spotter arms on my rack or put the back of.my bench where it is just shy of perpendicular. I can move more weight w/ d'bells, but I may give these 4 weeks or so to see if I improve on them. Input from anyone?
I can definitely feel them in the anteriors, but can tell the bar limits my "natural movement".


R/C exercises and broomstick stretches
Smythe seated military press-2 w/u, Work-4, drop, 3.5-4
Side cable laterals- 2 w/u, Work-6-3.5
D'bell rear laterals-2 w/u, Work-6.5,drop,2.5,drop,3.5 w/ a long 10 count hold on the last half rep.
B'bell shrugs-2 w/u, Work1 (front)-4.5, drop, 6.5, Work2( rear)-7, drop,4.5. Used straps so I loaded up the bar a bit heavier.
D'bell shrugs- 4.5 w/ a long hold on the last half rep.

32 minutes not including stretches.

[NACH3]

AG, unfortunately it's the only way I can do a pressing exercise for my shoulders... It's definitely put some size on my anterior delts!

I do the same just shy of perpendicular(slighty declined) but if I do the movement slow enough(w/RPs) it really keeps those delts under tension... I really enjoy these now as I could never even do a pressing exercise!

You'll be pushing more weight in no time . Maybe someone else can chime in... Great session!

[almostgone]

Thanks, Nach. I'll defo keep sweating away at them for 4 weeks or so before going back to the d'bell presses for awhile.

[NACH3]

Thanks, Nach. I'll defo keep sweating away at them for 4 weeks or so before going back to the d'bell presses for awhile.

Glad I could be of some help! Just the opposite for me - I would love to be able to do Arnold's again

[NACH3]

In bold. Same. Not just this thread. When I first joined here Austinite turned me on to all kinds of natural things that I never would have tried otherwise. NAC is a big one. I'd never heard.of it! Now I wouldn't go without it. Then I found this thread and haven't looked back. I had tried variations on HIT style in the past but not like this. Self imposed torture, but in a good way and for the right reasons. It is addictive.

If I were a betting man (I'm not), I'd put you between 7 and 9%. I'd be really surprised if you're in double digits.

Yeah I have to agree in the "natural" supps as well! I've been supplementing VitD3, NAC, calcium, cialis(5mgs day), B12methyl, multi Vit, fish oil, zinc, magnesium chelated(helps w/my digestion), B6, taurine, etc... I'd have never thought how great and much more NRG I have!

As you said since joining this thread(addictive for sure ). But I could never(nor would I) go back to any other kind of way(HIT RULES!) love it... Now just gotta find a good partner(though I think they would slow me down) all depends if they can really go beyond failure... I've had a few people approach me at the gym and just by judging from there w/o's they'd rather talk in between sets and I can't have my intensity drop.... But there's always someone out there that's fitting... Lol

Awesome job gettin your size back... MM is a great thing(it may have taken 20yrs to build but it sure doesn't take that long to put it back on

[zempey]

I have to agree, this thread and you guys in it have helped me tremendously, if not anything else, the motivation to push harder, it really is an amazing thing going in here.

AG, I did smith press today as well, my bench was straight up as compared to the db bench which is a slight incline. I feel the slight incline allows me to push more weight by bringing in the upper pecs a bit more. I was able to grind out 1 rep at 2.5 plates today, tried for a second but it was too much. I find the straight up bench is more isolating to the delts keeping the pecs out of it, I will alternate every so often to hit the muscle from all angles.

Shoulders.

Smith press: 1 warm, 1 feel, 1 working(1 rep, too heavy @ 230) 1 working drop. Failed on my 9th rep at 180 was pissed so dropped to 90 and banged out 15.

Bar shrug: Pyramid up and down 225-315-405-495-405-315 reps were 6-15, felt good, the 495 was fkn heavy.

Single side db: 2 feel, 1 working 1 drop.

Rear machine: 1 working with the stack for low reps to see if I could, 3 working.

Single db row: 2 feel, 1 working. Got the 70's today, felt great, I will be using these a lot now.

Hex bar and military press SS: 3 working.

Felt good today, moved some weight and had a decent pump. There were some tards in the gym that got me a little fired up, must be the dbol making me less tolerant. By the way I started my dbol last week to prime me up for my cycle, also upped my decca from 200mg/w to 400mg/w yesterday. Going on vaca on the 22nd and can't start my cycle until I get back, but I can sneak the dbol on the plane. Going back to Cali to see our friends and want to be a little more jacked by the time I get there.

[zempey]

Nach, I would love to train with you bro, I think we could do some damage at the gym together. I need someone to push me past my limits, I am getting comfortable in my old age with sitting on the edge and not taking the leap. I know I still have the super human fire and ability, it is just so hard to bring it out at 5am everyday by myself.

[Bio-Active]

Happy friday.... Just finished an arm blast

[NACH3]

Nach, I would love to train with you bro, I think we could do some damage at the gym together. I need someone to push me past my limits, I am getting comfortable in my old age with sitting on the edge and not taking the leap. I know I still have the super human fire and ability, it is just so hard to bring it out at 5am everyday by myself.

Yeah that's what I need too ... Of course we would do some serious muscle building! I'm in need of a spotter to really get those forces and negs to beyond failure protocol! It'd be an honor to train w/each of you... Especially if that person is bigger(and Zemp you may have dome trouble finding a 300lb partner lol but I'm sure we would all benefit greatly from one another especially partnering up! .

Shit the next time you come down to the states or if i ever get up to Canada it would be a pleasure my man! Where a bouts in CA - I'm in the Bay Area!

Going to hit legs - was dragging ass a lil bout to set em on fire

[NACH3]

Legs this am fellas - spent!

Stretching SMR RCs warm ups etc extensions

Seated calf raises - 3 feelers 2w 8/6 1drop 6 all RPed

ISO squat(V SQUAT) - (new weight 5+ quater) 3 feelers 2w 8/6 RPed DD 6/4 RPed

Stiff legged deads - 100s 10/8/7.5

Lunges across room love these Gonna keep these - 2w failure or until form quit on me

Extensions(new weight) - 3w 10/8/7 good pump

Leg curls(new weight) - 3w 8/6/5

Abs body weight all suppersetted back to back





Weights done in 36min very intense w/o here's a tricep pic ^^ not good at flexing lol

[Sfla80]

Legs this am fellas - spent!

Stretching SMR RCs warm ups etc extensions

Seated calf raises - 3 feelers 2w 8/6 1drop 6 all RPed

ISO squat(new weight 5+ quater) 3 feelers 2w 8/6 RPed DD 6/4 RPed

Stiff legged deads - 100s 10/8/7.5

Lunges across room love these Gonna keep these - 2w failure or until form quit on me

Extensions(new weight) - 3w 10/8/7 good pump

Leg curls(new weight) - 3w 8/6/5

Abs bidy weight all suppersetted back to back

Weights done in 36min very intense w/o

Seen u do iso squats alot. I Google them and all I get all body weight squats.

What r u doing nach? By the weight u post...is it the V squat?

[NACH3]

Seen u do iso squats alot. I Google them and all I get all body weight squat

What r u doing nach? By the weight u post...is it the V squat?

EDIT*** YES SFLA ITS THE V-SQUAT, excuse my ignorance buddy!

I'm not sure - same as the pic you took a while back w/say 5 aside - I can't do reg squats as my ROM is horrible and can't even reach the bar lol... So it's got the pads at top for shoukders and a more narrow stance for outter IT band... I'll have to look up what a V squat really is - excuse my ignorance! Does that help

[clarky.]

Just going for a session guys bi's so i'll report back in a wee bit.