**Marcus's HIT Dungeon**

[almostgone]

I have some sinus coughing congestion going on. The pharmacist said I need to buy the Mucinex DM. Mine appears to be allergy induced. Hope u feel better.

Thank you, GGR. Sorry to hear you're still dealing with the congestion. I am starting to think mine also is allergy related. Seems like allergies get a tad worse every year.
Hope you fell better ASAP!

[Hazard]

Thank you, GGR. Sorry to hear you're still dealing with the congestion. I am starting to think mine also is allergy related. Seems like allergies get a tad worse every year.
Hope you fell better ASAP!

Allergies are TERRIBLE this year! There's pollen everywhere.... Coating everything. If I wash my car.... It'll be covered in pollen again after 4-5 hours.

[NACH3]

Delts/traps

RCs SMR Stretching hammies abs(body weight suppersetted)
Lateral raises front/sides for warming up

1. Smith MP - 3 feelers 1w 5.5 DD(all RPed) 4/3

2. 45 degree side laterals - 2w 6/4 1drop 3(slow and holding contraction)

3. Reverse grip BB front raises - 2w 6/5 1drop 3.5

4. Single arm upright rows(higher reos on this holding at top) 2w 8/6 1drop 6
Suppersetted w/behind back shrugs 4w very slow and concentrated then burned out at end w/many reps

5. Reverse cable flies(traps) low/mid(bent over) 3w each very slow tempo holding contraction for 3-5s)

Finished w/behind back cable side raises to burn out - 3w failure again slow tempo

Concentrated on time under tension today hurts so good! Abs body weight session done in 44min

[scotty51312]

chest/bi's

BB press (i never do this but needed a change) 2 warm up 3 working last set drop
Incline DB 3 working (moving this to last in the order next week since DB's only go up to 85 some c*nt broke the 95's)
Cable flies 3 working
Peck dec 3 sets with the stack 12-15 reps. This machine has become useless for me other pec decks seem to be challenging this one has no where near the weight a normal one should
EZ bar curl wide grip 1 warm up 3 working
DB hammers 3 working

This workout bordered on volume at times just because the weight selection is limited

[NACH3]

chest/bi's

BB press (i never do this but needed a change) 2 warm up 3 working last set drop
Incline DB 3 working (moving this to last in the order next week since DB's only go up to 85 some c*nt broke the 95's)
Cable flies 3 working
Peck dec 3 sets with the stack 12-15 reps. This machine has become useless for me other pec decks seem to be challenging this one has no where near the weight a normal one should
EZ bar curl wide grip 1 warm up 3 working
DB hammers 3 working

This workout bordered on volume at times just because the weight selection is limited

Scotty, are you using more sets to get your body/strength back up(which it seems like it's going well) b4 switching to HIT? And are you planning a cycle soon(not too soon due to your calf etc) but it seems your strength is coming back quite quickly!

[Bio-Active]

Flat presses

Incline DB Fly's

Peck deck

Short and sweet for Monday

[kelkel]

Pounding coffee, getting ready to assault chest and arms. Alone again, naturally.

[scotty51312]

Scotty, are you using more sets to get your body/strength back up(which it seems like it's going well) b4 switching to HIT? And are you planning a cycle soon(not too soon due to your calf etc) but it seems your strength is coming back quite quickly!

Cycling? Maybe the tour de france next year haha in all seriousness I know my bodyfat is nowhere near cycle ready. If i do cycle again I'm looking at probably 3 months before I can be sub 14%(which is where I'd like to be first) with just diet and cardio especially since every Bf point under 20% seems to get progressively harder to shed.

As far as strength. ehh... I'd say I'm 75-80% of where I was last summer. But I have no desire to do any more high weight sets of 3 like I was then... I'd rather squat 275-305lbs 10 times than I would 405 for 3 reps.

And with limited equipment and amount of weight I'm relying a lot on pre exhaustion with some movements before HIT with my major pressing movements.

But when I do cycle it will be simple as follows
600mg/wk long ester test
50mg dbol daily first 4 weeks
Considering a front load with TNE first thing in the morning on off days 1 hour pre workout on working days. But thats only if I feel comfortable with that idea by then

AI/HGC/PCT all the usual

[GirlyGymRat]

Pounding coffee, getting ready to assault chest and arms. Alone again, naturally.

I have never had a workout partner neither. There are ppl in the gym but I don't meet anyone there for purpose of working out with them.

[NACH3]

Cycling? Maybe the tour de france next year haha in all seriousness I know my bodyfat is nowhere near cycle ready. If i do cycle again I'm looking at probably 3 months before I can be sub 14%(which is where I'd like to be first) with just diet and cardio especially since every Bf point under 20% seems to get progressively harder to shed.

As far as strength. ehh... I'd say I'm 75-80% of where I was last summer. But I have no desire to do any more high weight sets of 3 like I was then... I'd rather squat 275-305lbs 10 times than I would 405 for 3 reps.

And with limited equipment and amount of weight I'm relying a lot on pre exhaustion with some movements before HIT with my major pressing movements.

But when I do cycle it will be simple as follows
600mg/wk long ester test
50mg dbol daily first 4 weeks
Considering a front load with TNE first thing in the morning on off days 1 hour pre workout on working days. But thats only if I feel comfortable with that idea by then

AI/HGC/PCT all the usual

Sounds good Scotty! Getting the bf down b4 hand IS the difficult part lol... Especially as we get older... Just wanted to say I think your doing great and w/the limited equipment it seems your able to hit all your BPs in the correct fashion! Can't wait to see what you'll be doing when your on(when ya get there)...

@Kel/GGR. I too have plenty of people that want to lift w/me at the gym but they don't understand what I'm even doing let alone how slow some people work

[scotty51312]

Thanks Nach. I really appreciate it. Motivation is what I come here for. And the occasional pics of hot half naked chicks doesn't hurt either

[DCI]

Pre workout routine started 200g of king prawns 250g potato and 100g peas with bcaa and strong coffee with arginine gym is in 2 hrs.

[Hazard]

3/4lb of chicken and rice in a burrito wrap for me...... Gym time after I digest

[kelkel]

3/4lb of chicken and rice in a burrito wrap for me...... Gym time after I digest

You mean after you sit on the throne don't you?

[kelkel]

Thanks Nach. I really appreciate it. Motivation is what I come here for. And the occasional pics of hot half naked chicks doesn't hurt either

Here you go then....

[scotty51312]

Here you go then....

She seems to have some sand in her arse crack...I'd happily clean it with my face....

Consider me motivated

[IronClydes]

Great chest and bis session today despite armpit burns. Felt powerful and pumped.

Flat BB Press: 1 wu, 2 feeler, 1 working DD
Incline DB Press: 2 feeler, 1 working DD
Flat DB Flyes: 2 feeler, 1 working DD
Decline BB Press: 1 feeler, 1 DD
Preacher EZ Curls: 2 feeler, 1 DD
Preacher DB Hammer Curls: 2 feeler, 1 DD
Preacher Reverse EZ Curls: 1 feeler, 1 DD

Total weights 62 minutes.

Abs circuit: 8 minutes, followed by stretching. Stretched between sets working out too.

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

[IronClydes]

Thank you, GGR. Sorry to hear you're still dealing with the congestion. I am starting to think mine also is allergy related. Seems like allergies get a tad worse every year. Hope you fell better ASAP!

This has been a bad year for both my son and myself as well. Poor kids eyes keep swelling up as if he was punched.

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

[RaginCajun]

She seems to have some sand in her arse crack...I'd happily clean it with my face....

Consider me motivated

sounds like old belt sander routine!

[IronClydes]

Delts/traps RCs SMR Stretching hammies abs(body weight suppersetted) Lateral raises front/sides for warming up 1. Smith MP - 3 feelers 1w 5.5 DD(all RPed) 4/3 2. 45 degree side laterals - 2w 6/4 1drop 3(slow and holding contraction) 3. Reverse grip BB front raises - 2w 6/5 1drop 3.5 4. Single arm upright rows(higher reos on this holding at top) 2w 8/6 1drop 6 Suppersetted w/behind back shrugs 4w very slow and concentrated then burned out at end w/many reps 5. Reverse cable flies(traps) low/mid(bent over) 3w each very slow tempo holding contraction for 3-5s) Finished w/behind back cable side raises to burn out - 3w failure again slow tempo Concentrated on time under tension today hurts so good! Abs body weight session done in 44min

Nach,

I finished my last shoulder workout w/ your behind back cable side raises. Loved them. Thanks for sharing that.

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

[IronClydes]

I have never had a workout partner neither. There are ppl in the gym but I don't meet anyone there for purpose of working out with them.

Unfortunately I always regret working out with people. Other than my best friend in college...we were perfect lift partners. Always competing and showing one another up. He's been trying to get me to convert from police officer to firefighter like him so we can hit the weights again. Otherwise, partners are always too slow, slacking, or take too much time needing direction....my intensity always suffers.

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

[NACH3]

Nach,

I finished my last shoulder workout w/ your behind back cable side raises. Loved them. Thanks for sharing that.

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

Thx I actually got it from one of Sfla's routines... and I just finished my delts off w/em today as well . Gets those delts nice and round/striated

[Hazard]

You mean after you sit on the throne don't you?

Yea... I pooped already. Hah

Wifey had her amniocentesis today so she's confined to the couch. Had to switch my gym time to 6pm or so.

[Hazard]

Thx I actually got it from one of Sfla's routines... and I just finished my delts off w/em today as well . Gets those delts nice and round/striated

I love those..... I also grip the machine with my free hand and lean outwards. It puts more tension on the delt for me

[DCI]

Chest tonight.

Started with hammerstrength flat benching hit a nice weight 2 heavy sets one pityful dropset due to fatigue which was great.

Then pushed into heavy db incline pressing same as above feeling nice and strong and the pump was exploding.

Decline bench dropped the weight back a bit to really feel the squeeze on the muscles really blood was crazy flowing had that great feeling.

Then flat and incline flies felt great.

[NACH3]

I love those..... I also grip the machine with my free hand and lean outwards. It puts more tension on the delt for me

I do the same Haz... It definitely does put more tension on the delt for sure!

[marcus300]

Rubble roller for an hour

30 mins core exercises

stretches

Arms

Standing BB curls
3 warm up sets
1 working set to failure plus 2 drops all to complete failure

cybext preacher machine
2 feel sets
1 working set plus 2 drops

hammer curls
2 working sets with 2 drops

bb wrist curls
2 working sets


Triceps
lying db extention
2 feel sets
1 working set to failure plus 2 rest pause

single arm pushdowns
1 feel set
1 working plus 3 drops

dips
2 working sets done on the cybex dip machine

[marcus300]

I'm down to 252 lbs, look ok not my best but not to bad. Probably carrying to much bf if I am honest but its slowly coming down. All my muscle bellies are showing strong and looking freaky in a shirt......not sure which way I want to go yet but I am so string at the moment I fancy some more size which isn't what I really wanted to do 2 months ago but my body is really responding well to this heavy training, I am made for it my body just goes thicker if I push weight and intensity.....

[davidtheman100]

About to go kill some chest and back..Was lacking some motivation and was sluggish because i've been working all day but now i'm ready to go...I swear reading this diary is like a pre-workout in itself lol

[Hazard]

Done with chest and bi's..... Not the best chest workout. The gym was way too packed. Had to wait for benches and machines. My bi workout was much better.

Tmrw off - stayin home with the wifey and then wed leg day. Excited for that one haha

[Hazard]

I'm down to 252 lbs, look ok not my best but not to bad. Probably carrying to much bf if I am honest but its slowly coming down. All my muscle bellies are showing strong and looking freaky in a shirt......not sure which way I want to go yet but I am so string at the moment I fancy some more size which isn't what I really wanted to do 2 months ago but my body is really responding well to this heavy training, I am made for it my body just goes thicker if I push weight and intensity.....

252 on you is much different than 252 on me! You're a beast lol - always lookin freaky. You'll be where you want in no time!

[almostgone]

Chest seems to be clearer today. Drinking a shake w/ coffee and oats and then stretching and a back lift.

[NACH3]

I'm down to 252 lbs, look ok not my best but not to bad. Probably carrying to much bf if I am honest but its slowly coming down. All my muscle bellies are showing strong and looking freaky in a shirt......not sure which way I want to go yet but I am so string at the moment I fancy some more size which isn't what I really wanted to do 2 months ago but my body is really responding well to this heavy training, I am made for it my body just goes thicker if I push weight and intensity.....

I love your fvkin attitude my man! Just the way you talk makes me want to be a freak lol! It's a great thing to KNOW exactly what and how your body will react to THIS type of training! I'm still learning as much as I can but I can't say a damn word - it's put size(ish) lol - on me in 10wks than any other training has in 3months and that's stretching it!

Your drive gives US the drive(well more of) lol. Everyone feeds off of one another - it's indescribable!

[hawk14dl]

252 with strong showing abs. I only dream of the day

[hawk14dl]

In other news, i pinned a virgin muscle Thursday. I knew better.
same gear I've been using, same sterilization methods. . I've barely been able to walk. Entire muscle is pinkish, not hot, no abscess. Not hard or itchy. So i don't think i have an infection, but I'm worried about infection. ugh.

Gonna go ahead and pin tonight. But dang, I'm just ready to walk right again

[kelkel]

Was lacking some motivation and was sluggish because i've been working all day but now i'm ready to go...I swear reading this diary is like a pre-workout in itself lol

I've thought the same myself...

[almostgone]

Lower body and back stretching
2 sets of crunches

Still just running short on air, but good enough to at least lift. Since air is at a premium right now, I decided to rest-pause instead of drop setting.

W/G pulldown w/ u'hand grip-2 w/u, Work-7-3-1.5 w/ a long count hold @ the end of each rest pause.
Parallel grip pulldown- 1 w/u, Work-5-3-1.5 w/ the long hold @ end of each rest pause.
Straightjacket stretches
Tbar row-1 w/u, Work-8.5-5-3
Low pulley row w/ V handle- Work-9.5-4.5-3 with a long hold on last rep. New weight on these. Got a really good burn on these. Felt like back had been flayed and spritzed w/ rubbing alcohol.
Hyperextensions-1 set
D'bell rows off of flat bench- 7 good reps per side.

39 minutes not including crunches and stretches. Kinda feel bad about not getting deads in. May try to throw in a few moderate weight sets of them later in the week?

[almostgone]

I'm down to 252 lbs, look ok not my best but not to bad. Probably carrying to much bf if I am honest but its slowly coming down. All my muscle bellies are showing strong and looking freaky in a shirt......not sure which way I want to go yet but I am so string at the moment I fancy some more size which isn't what I really wanted to do 2 months ago but my body is really responding well to this heavy training, I am made for it my body just goes thicker if I push weight and intensity.....

Glad to hear this. Sounds like you were ready for a pullback and the stretching is really doing the trick.

[almostgone]

Allergies are TERRIBLE this year! There's pollen everywhere.... Coating everything. If I wash my car.... It'll be covered in pollen again after 4-5 hours.

Sounds like it is universal then.

[IronClydes]

Great chest and bis session today despite armpit burns. Felt powerful and pumped. Flat BB Press: 1 wu, 2 feeler, 1 working DD Incline DB Press: 2 feeler, 1 working DD Flat DB Flyes: 2 feeler, 1 working DD Decline BB Press: 1 feeler, 1 DD Preacher EZ Curls: 2 feeler, 1 DD Preacher DB Hammer Curls: 2 feeler, 1 DD Preacher Reverse EZ Curls: 1 feeler, 1 DD Total weights 62 minutes. Abs circuit: 8 minutes, followed by stretching. Stretched between sets working out too. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Swung by the gym on the way home today from work. Knocked out 30 minutes of jogging, it was actually invigorating! Went on to knock out some calve training as well. I figure I might as well hit the weak spots twice a week when I have the time and am recovered.

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