**Marcus's HIT Dungeon**

[RaginCajun]

Always did like your sister. Smart girl.

Haha!

[RaginCajun]

Have a wee niggle in my shoulder/trap area. I can feel it all the way to the mid of my pec, all the way to my shoulder. I haven't lifted in a few weeks so didn't injure it lifting, not sure where it came from!

[Hazard]

Always did like your brother. Smart guy.

Fixed

[NACH3]

Just watch Chris's videos ive posted he explains it perfectly and of course you can use this on any movement what that's what I wrote about and what ive been doing over the last 3 months. Almostgoine has been doing this on bb rows and increased he weight by a plate and half a side. Ive been doing it on most of my lifts and my performance, size and strength as gone through the roof. Its not something new to me its just something I got out of the habit of while bodybuilding but once you master getting yourself into this environment its great tool to have IMHO.

I will! And I explained to him that it's not only for squats(and he also said its easier w/a belt)...

I can feel it while I'm not doing a working set(when practicing) it's almost easier for me to do this on BB bent over rows/or T-bar rows(I can't get my arms in that position due to ROM(on squats - can't grab bar w/R arm) but I did try it going light on a shoulder press(I can definitely feel the pressure and power behind this method! So, I'll just keep at it and keep watching and reading itll click!

[DCI]

Chest tonight this should be fun

[NACH3]

Have a wee niggle in my shoulder/trap area. I can feel it all the way to the of my pec, all the way to my shoulder. I haven't lifted in a few weeks so didn't injure it lifting, not sure where it came from!

It happens to me in my sleep or sometimes just reaching for something - I'll get all locked up - but mines from my whole right side(shoulder/scapula/neck)

[kelkel]

Have a wee niggle in my shoulder/trap area. I can feel it all the way to the mid of my pec, all the way to my shoulder. I haven't lifted in a few weeks so didn't injure it lifting, not sure where it came from!

It never ends. I got one in my chest (smith flats, end of work out) where it ties in to my delt. Happened last Monday. Even felt it a bit on shoulders on Friday and cut the weight back. Due for chest today so we'll see. If I feel anything I'm stopping dead in my tracks and resting it for the week.

[RaginCajun]

It happens to me in my sleep or sometimes just reaching for something - I'll get all locked up - but mines from my whole right side(shoulder/scapula/neck)

That is where mine is at plus my chest, never had it this bad from not doing anything

[RaginCajun]

It never ends. I got one in my chest (smith flats, end of work out) where it ties in to my delt. Happened last Monday. Even felt it a bit on shoulders on Friday and cut the weight back. Due for chest today so we'll see. If I feel anything I'm stopping dead in my tracks and resting it for the week.

Trying to figure out what I can do, may just use my resistance bands today and stretch.

[kelkel]

Trying to figure out what I can do, may just use my resistance bands today and stretch.

I'll be figuring that out myself shortly....

[clarky.]

Fvck it lol could not wait till i got back some great sessions there guys good stuff.

[energizer bunny]

If you can deal with 5 days, there's a nice rotation on page 41.

Nice one almostgone! thats a true body-building split! havent done anything like that for years! think i might set this up. cheers mate!

[NACH3]

I've been practicing the B & B today during any break I get(plus there's actually a mirror here(& were outside - no I didn't bring it) lol -

I can see my obliques engage... Diaphragm lowers... And if I breath through my nose my chest stays over my core(parallel) and chest isn't moving at all and ribcage and stomach fill up in sync...then release the pressure by breathing out... ? This is the idea, correct! I feel the much more pressure release when I breath out - just have to keep telling myself to push it down - with time it should come natural! Anything I'm missing?

AG - how long did it take you to get it down to where you felt comfortable actually using it w/your lifts?? Thx guys...

[DrewZ]

Had some great workouts last week but then began to get sick again...

Think I jumped the gun on training hard and got a bacteria infection(sore throat came back with a vengeance) while my immune system was still low from fighting the last cold, grrrr

I just want to train! taking it easy for another week. You guys and dolls train a little harder for me while I'm out, I'll be reading

[zempey]

Start on NAC and vitamin d, should boost your immune system enough to keep from getting sick.

[DrewZ]

Start on NAC and vitamin d, should boost your immune system enough to keep from getting sick.

Thanks zempey,

I take 1200mg NAC, 5000iu D3 daily, along with 50mg Zinc 500mg Magnesium before bed every night.

I'm usually one of those people that never gets sick, but when I do it's really bad...Lol

[zempey]

I had that this winter, couldn't shake it for months.

[Bio-Active]

Hammer presses

Machine flat press

Cable crossovers

Peck deck

No cardio today

[davidtheman100]

Chest and back today, was in and out in 40 minutes felt like i gave it my all...Sitting at a low bf right now probably around 8% around 154-155 lbs.. TBH i'm a little discouraged because it Doesn't really look like i lift with a shirt on though i feel like with exception of my shoulders..It might just be me.. but all these cocky fat f*cks that i'd kill on a stage at my age aren't really paying me attention at my gym like i'm not a part of their "big clique" of people who "own" that gym.....I'm sure everyone has those..I wouldn't wanna lift at the gym with my shirt off anyway like a tool..So i'm just doing me and getting the work done

[DrewZ]

I had that this winter, couldn't shake it for months.

Yup, doc said that it was most likely that pesky virus going around which tends to linger.
Hopefully I've got it kicked this week, it's been killin' me not being able to train.

[DCI]

Tonight was chest.

Good session too tired to type it out but I am concentrating on my inner chest a lot more need to add size to it imo.

[RaginCajun]

Thanks zempey, I take 1200mg NAC, 5000iu D3 daily, along with 50mg Zinc 500mg Magnesium before bed every night. I'm usually one of those people that never gets sick, but when I do it's really bad...Lol

Up your vit C some, but do so slowly as too much can give you the shyts

[RaginCajun]

Took some ibuprofen and rubbed some ointment on my wee niggle, felt good enough to do some back and bis. I didn't push it, mainly did a lot of sets and reps (limited to hotel gym, Dumbbells only up to 50lb)

[Brett N]

Chest and Bis today - felt rushed on workout because of kids but killed my muscles.

Decline Barbell Bench - 2 warmups, one working rest/pause and did double drop set with rest/pause on both
Incline dumbell bench - 2 warmups, one working rest/pause and one drop
Flat dumbell flies - one warmup, one working rest/pause with a 10pound drop set rest/pause also

concentratipon curls - 1 warmup, one working rest/pause with double drop
barbell curls - one working rest/pause

pump was insane and workout was fast pace, only had about 40 second rest in between sets (because of feeling rushed)


I have some zinc, should I be taking it? What's it do?

[kelkel]

I have some zinc, should I be taking it? What's it do?

Zinc - Scientific Review on Usage, Dosage, Side Effects | Examine.com

[almostgone]

I've been practicing the B & B today during any break I get(plus there's actually a mirror here(& were outside - no I didn't bring it) lol -

I can see my obliques engage... Diaphragm lowers... And if I breath through my nose my chest stays over my core(parallel) and chest isn't moving at all and ribcage and stomach fill up in sync...then release the pressure by breathing out... ? This is the idea, correct! I feel the much more pressure release when I breath out - just have to keep telling myself to push it down - with time it should come natural! Anything I'm missing?

AG - how long did it take you to get it down to where you felt comfortable actually using it w/your lifts?? Thx guys...

I started making progress right away. I started incorporating it right away, although I am still coaching myself to do better. The more natural the technique becomes, the easier it is implement.

[almostgone]

Drinking my shake and then headed to the shop to work legs.

[itsmybody]

I hate my sister lol So today I'm finishing up chest and who sits next to me? Craig Richardson..... IFBB Pro. He's doing his abs.... Looks great. Just came off a show and is prepping for another. I Wasnt about to talk to him durring his workout so I didnt say anything. A few minutes later my sister walks up and critiques my form and then starts bullshitting with Craig. He's askin her when they're going to train together and she can't even introduce me..... He walks away and I just look at her like wtf lol.....

It's a sister thing...certain they all somehow aggravate us. They can not help it. Mine is nuts.

[NACH3]

AG I know your a fan of no esters or anyone else... What's your take on TNE used as pre-w/o only along side low dose test?? I'm currently running 150mgs wkly - not starting a cycle but was wondering if injecting once(1-2 hrs b4 w/o) would have my blood levels become less stable or say 50mgs twice a day along side? I'd like to just use it as a pre/w/o since I'm on a TRT dose? If not good idea than no biggie, I didn't want to combine it w/my drol/deca cycle coming up just in case of BP issues(drol & TNE) just asking.... Thx

[marcus300]

Use a pre workout not a steroid for a pre workout IMHO. I've tried it a few times and its all honesty it didn't do much as far as muscle gains and if your taking a steroid that's got to be one of the goals somewhere down the lone.

Caffeine, eoh and the power of the mind is the best pre workout going. But of course try it but all your doing is messing around with your blood levels when your suppose to be resting.

[marcus300]

Only had time for triceps today

Warm up on a few rope extensions

Lying db extensions
3 warm up sets
1 working set plus 2 rest pause

single arm push downs
2 working sets to failure plus 2 drops

close grip BB
2 working sets to failure

finished with dips

[NACH3]

Use a pre workout not a steroid for a pre workout IMHO. I've tried it a few times and its all honesty it didn't do much as far as muscle gains and if your taking a steroid that's got to be one of the goals somewhere down the lone.

Caffeine, eoh and the power of the mind is the best pre workout going. But of course try it but all your doing is messing around with your blood levels when your suppose to be resting.

Thx this is why I asked first! I am supposed to be resting and leveling out I didn't want my blood levels rising and falling all over the place! - appreciate the honesty...

[Hazard]

Lets see how many can keep up with this woman queen they're 77

http://youtu.be/na6yl8yIZUI

[marcus300]

Lets see how many can keep up with this woman queen they're 77

http://youtu.be/na6yl8yIZUI

Outstanding

[NACH3]

Lets see how many can keep up with this woman queen they're 77

http://youtu.be/na6yl8yIZUI

She's amazing - I've seen a few vids of her(my Mother was the first to show me) imagine that...

[almostgone]

AG I know your a fan of no esters or anyone else... What's your take on TNE used as pre-w/o only along side low dose test?? I'm currently running 150mgs wkly - not starting a cycle but was wondering if injecting once(1-2 hrs b4 w/o) would have my blood levels become less stable or say 50mgs twice a day along side? I'd like to just use it as a pre/w/o since I'm on a TRT dose? If not good idea than no biggie, I didn't want to combine it w/my drol/deca cycle coming up just in case of BP issues(drol & TNE) just asking.... Thx

It has it pluses and minuses. As Marcus said it will defo cause a good bit of fluctuation in your hormone levels. If you decide to incorporate it at some point, be ready to tinker with your AI.

[almostgone]

A little cooler weather tonight.
2 sets of crunches and lower body and back stretching

Leg ext.-2 w/u, Work-14,drop,6,drop, 5+ w/ a long hold on partial rep.
Hacks-1 w/u, Work-10-4-2. (I could bump up this weight, but I got one of those niggles in my right knee. Only get it during hacks). Jumped off of leg press added plates and straight into:
Reverse hacks-Work-10-3-2. New weight and will bump it again next time.
Seated calf raises-Work-14,drop,3+. Then waddled straight over to leg press for:
Standing calf raises-1w/u, Work-12-4+-3 w/ a long hold at top of rep.on last rep.
Leg press- 1 w/u, Work-10-4-2+. Held the weight shy of lockout on last partial for a 10 count. Will nudge this weight up a bit soon.
Leg curl- Work-15 good reps w/ a hold @ contraction into a slow neg.

42 minutes not including crunches and stretches. The breathing and bracing seems to be helping me progress with the weights. Not sure what's up with the knee pain on hacks. It doesn't show up during reverse hacks or leg press. I could bump up the weights on hacks but think I need to maintain where I am until the niggle disappears. The pain seems to originate in the area of the articular capsule? I wear the Rehband neoprene sleeves so maybe eventually/ hopefully I will work past it and it will disappear.

Also, I have a deep tissue session scheduled for Thursday. I may gently medicate beforehand and see if I can relax enough to let the pretty young lady really dig into my lower back/hip/glute areas.

[clarky.]

Have a wee niggle in my shoulder/trap area. I can feel it all the way to the mid of my pec, all the way to my shoulder. I haven't lifted in a few weeks so didn't injure it lifting, not sure where it came from!

Nightmare them wee niggles eh

[NACH3]

Morning all, leg day today... Fueling up will report back later!

[lovbyts]

Morning all, leg day today... Fueling up will report back later!

If you didnt puke and can still walk you didnt hit them hard enough.