**Marcus's HIT Dungeon**

[Igifuno]

^^ you said it Clarky - Fvkin love it! I need a training partner for those fvkin forces into negs @ Haz it's 375(bumped it this wk :P

NACH you just posted 24,600.

[NACH3]

NACH you just posted 24,600.

This thread just FLIES BY, huh

[almostgone]

I just got to the gym..... Drank 2 scoops of C4.... And I'm still tired. I just feel exhausted right now. Usually after a blood donation I feel great bu I've never done a double red donation where they put your plasma back in you. Idunno if it matters?

I'm about to kick this off and see how it goes

I feel better after either whole blood or double red, but after I donate I generally take it easy for a day.

[Hazard]

I feel better after either whole blood or double red, but after I donate I generally take it easy for a day.

Have you had your hematocrit and/or hemoglobin checked after a whole and double red to see the difference?

[Sfla80]

Hope you guys dint mind....not training but was still gonna post my cardio for time being.

Treadmill 30 mins. Increasing incline 2% every 1:30 and speed by .1....all the way up to 15% incline and 4.2 speed. Back down to flat incline and 3.4 speed. Did this twice in the same session.

Keeps me from getting bored as hell....and also never been a runner so walking on incline is for.me. next week will hit the stepper.

[Hazard]

Hope you guys dint mind....not training but was still gonna post my cardio for time being.

Treadmill 30 mins. Increasing incline 2% every 1:30 and speed by .1....all the way up to 15% incline and 4.2 speed. Back down to flat incline and 3.4 speed. Did this twice in the same session.

Keeps me from getting bored as hell....and also never been a runner so walking on incline is for.me. next week will hit the stepper.

Te stepper is where it's at! Love to hate it lol

[Sfla80]

Te stepper is where it's at! Love to hate it lol

Agreed but it's been about a year since I stepped on it. So easing into it lol

[almostgone]

Have you had your hematocrit and/or hemoglobin checked after a whole and double red to see the difference?

Hematocrit yes. Double dropped me ~ 4%. Whole got me ~ 1.5%. I waited 5 days before checking Hct, so it may have dropped me a shade more. I honestly replenish @ a ridiculously fast rate. I still have a copy of the CBCs and can look? Don't recall HgB, MCV, etc.
When I had the staph infection in my blood, they were surprised at how high my RBC was in reference to my leukocytes.
I really wasn't expected to pull through that episode. My health experiences have been bizarre, to say the least.
The reason I waited 5 days to have CBCs done is that my Dr. says you get a better idea of the effect of the donation/ therapeutic phlebotomy after your blood has a few days to return closer to normal. I had asked her if checking immediately afterwards would be better and she said that you really get a better idea after you have had a few days of hydration.
That's just what we told me, I haven't read any studies stating that, but thought I would throw the information out there.

[almostgone]

Hope you guys dint mind....not training but was still gonna post my cardio for time being.

Treadmill 30 mins. Increasing incline 2% every 1:30 and speed by .1....all the way up to 15% incline and 4.2 speed. Back down to flat incline and 3.4 speed. Did this twice in the same session.

Keeps me from getting bored as hell....and also never been a runner so walking on incline is for.me. next week will hit the stepper.

I'm glad you post it up,Sfla. It is a part of the adjustments we all have to make to stay healthy.

[almostgone]

Good rest yesterday and going to grab a tad more here in a few.
Intense lift coming up later today and will be watching the videos the big man posted up then.

[clarky.]

Morning guys/girls will defo get ma session in the day not a fvcking single thing will stop me the day

I am going to pull back though no RP no forced reps just a working and a drop. Delts/traps and if i feel ok i will hit a bit of back too lot's i know but am not planning on shifting what i usually do i need a rest pull back.
I'll report back later.

Edit.. just like some of you i'm getting some good compliments love it and am not even running anything just my trt and training like a beast like all yous.

[GirlyGymRat]

Clarky, your doin' great - I just wish you(fam) all the best! And your channeling your anger/aggression in the right way, my friend! Stay focused brother!

^^^x2

[GirlyGymRat]

Last weeks leg workout was better..... Some guy wanted to workout with my sis today and instead of her saying "you can work in with us" she wants to do his workout. I was completely thrown off..... Warmed up with extension and curls Squats 135x15 225x12 315x12 315x7 (knee shifted) 315x11 I could have gone heavier but my whole core felt unstable and my knee ave out once. Next week ill bump it to 405 Leg press 4 plates x 15 16 plates x 8 14 plates x 6 drop to 10 plates x 6 drop to 8 plates x 8 I was spent really at this point Leg extension 155 x 15 175 x 12 205x8 drop 175 x 4 drop 135 x 4 drop 55 x 5 Reverse v squat (narrow stance) 2 plates x 14 4 plates x 10 6 plates x 10 I had to head home after this but wanted to do lunges :-/

That's quite a routine for someone who wears long sweatpants in av to cover up those bird legs of yours. LMBO.

[GirlyGymRat]

Cardio Treadmill 2w DD lol.... Was 196 this morning....let's see how much I lose this next month.

Reading your recent health concerns. Praying for ya. Health first! Second opinion yes! Be calm! Breathe!

[GirlyGymRat]

Added to my HIT playlist on YouTube. Edit: Really like that line, "The reason you're still here is God ain't done with you." I kind of grabbed onto that line.

He's still working on me

[GirlyGymRat]

That's it. I need to find my gym this weekend. I don't care what doesn't get done! I am getting my workout in!!!

[clarky.]

That's it. I need to find my gym this weekend. I don't care what doesn't get done! I am getting my workout in!!!

Good stuff girly..

[clarky.]

Right just back from my session i did delts and traps

Seated db side raises 1 working 1 drop

Db upright row 2 working a side **new weight**

Bent over rev db fly 1 working 1 drop

Bb shrugs 1 working DD

Behind back shrugs 1 working 1 drop

Done

[Igifuno]

Nice clarky.

Did shoulders myself yesterday but it occurred to me only this morning, I completely forgot to hit rear delts lol.

It's my daughter's first visit home from college and I guess I was thinking about getting home and just plain forgot. Was laughing about it this morning.

Otherwise, solid workout. Typically start with compounds, but started with lateral raises instead (side note, did the same with chest last week and loved it, great pain, and allowed me to put more up on fly and wide movements then usual.. I think I may switch up for a while and see how much progress that method yields).

Lateral raises: Warm, 2 working and then triple drop, 40x8, 35x4, 30x4, then (love this part) took 20's and held them straight out to the sides for as long as I could, then dropped to 15's and did the same again. Did this twice and the burn was soooo good.

Hammer strength presses: 1 working with 90 on each side then increased to 115 each side and repped 8 slow reps, dropped to 90s and 10 more.

Cable laterals, and then went brain dead, forgot rears and did 20 mins of cardio and went home to see my daughter. Gave her a huge bear hug and went out for ice cream (I got a protein smoothie and a low fat carrot cake ) and then we talked all night about her first couple weeks away. Made a bunch of fish, veggies and rice and I ate the lions share.

[NACH3]

Igi... Glad it was a good time! I'm a fan of the pre-exhaust, too... Really warms up the shoulder better for pressing(in my case)

Well my delts/traps & back just morphed together this am lol - deep soreness - good stuff -- leg day later

[Hazard]

That's quite a routine for someone who wears long sweatpants in av to cover up those bird legs of yours. LMBO.

Chicken legs ;-p that kid was a tool

[Hazard]

Igi... Glad it was a good time! I'm a fan of the pre-exhaust, too... Really warms up the shoulder better for pressing(in my case)

Well my delts/traps & back just morphed together this am lol - deep soreness - good stuff -- leg day later

That's how I feel. I rolled over in bed and my lats hurt like a fvck. My traps are sticking way up lol

[Igifuno]

Igi... Glad it was a good time! I'm a fan of the pre-exhaust, too... Really warms up the shoulder better for pressing(in my case) Well my delts/traps & back just morphed together this am lol - deep soreness - good stuff -- leg day later

Sweet man.. Crush those wheels.

[Igifuno]

That's how I feel. I rolled over in bed and my lats hurt like a fvck. My traps are sticking way up lol

I know how you feel. That morning stiffness that hurts like hell but looking lean and tight in the morning.

I love how I see abs in the morning and by bedtime they fade a bit. Lol.

[Hazard]

I know how you feel. That morning stiffness that hurts like hell but looking lean and tight in the morning.

I love how I see abs in the morning and by bedtime they fade a bit. Lol.

Lmfao right

If I just did cardio..... At all..... Lol

[Igifuno]

Lmfao right If I just did cardio..... At all..... Lol

If you say cardio.

[Hazard]

Heading out towards the Hudson today for a nice walk with the fiancé and some good food near ny. Probably not a great day diet wise but ill be maintaining calories one way or another lol

[Sfla80]

In light of everything going on, and even if not probably should have before.

My Bp is good as it is. But would like to start monitoring at home also.

What brand does anyone suggest for home bp monitors. Also what size cuff should I be looking for? Standard won't work. ...just next size up? Honestly first time buying one so have no clue what to look for.

[Igifuno]

In light of everything going on, and even if not probably should have before. My Bp is good as it is. But would like to start monitoring at home also. What brand does anyone suggest for home bp monitors. Also what size cuff should I be looking for? Standard won't work. ...just next size up? Honestly first time buying one so have no clue what to look for.

I have an Omron and it seems to be really good. I'm not sure about the wrist size. Maybe L or XL.

[Sfla80]

I have an Omron and it seems to be really good. I'm not sure about the wrist size. Maybe L or XL.

Doc told me wrist ones are good. But they also use a small cuff on me also. So go figure. I'll look into it igi thanks

[NACH3]

Legs - & the CONCRETE has set!

Stretching rolling abs walking more stretching

1. Smith squat(first time since not being able to hold onto bar lol)
Pyramided up 135/225/315(coulda went heavier but first time in yrs squatting w/out a machine - will bump it next time around) 2w 10+/6-8 drop 4-5 RP 3-4

2. Leg press(narrow) - 2 feelers 2w(7 aside) 12-15 failing/10-12 non lock

3. Stiff legged deads(DBs) - 2w failing in 8-12

4. Extensions - 1 feeler(high reps) pyramided up 12+/10+/6-8 all included 3-5 partials(1/4s)

5. Leg curls - feeler 1w 12ish failing holding contraction for 3+sec into a slow neg - drop 5 drop 3(same holding 3+sec)
- this is where the CONCRETE just set lol

6. Standing Calves raises - 2w failing in higher rep range(slow controlled and holding top contraction for 3-5s each rep)

- Seeing if my legs will respond more w/a lil higher end reps - but still going heavy on at least one if not two of my compound movements(squats/Reverse Vs/hacks/presses etc)
Weights done in 44min - done time too eat rest - have a good w/e all!

[Hazard]

Back from my day out with the fiancé. Had Pho soup for lunch with steamed chicken and eye round. Followed by a belgian waffle :-)

Attached a pic of the freedom tower in the background.

[NACH3]

Back from my day out with the fiancé. Had Pho soup for lunch with steamed chicken and eye round. Followed by a belgian waffle :-)

Attached a pic of the freedom tower in the background.

Pho is awesome! I had Gumbo myself today... W/chick thighs okra rice even have a piece of corn bread - for later(maybe) lol

[Igifuno]

I'm in your neck if the woods brutha.

[almostgone]

In light of everything going on, and even if not probably should have before.

My Bp is good as it is. But would like to start monitoring at home also.

What brand does anyone suggest for home bp monitors. Also what size cuff should I be looking for? Standard won't work. ...just next size up? Honestly first time buying one so have no clue what to look for.

I have an Omron. I believe I ended ordering a large cuff and switching it out. Seems like at the time all I could find was the regular cuff? Mine has the arm cuff, not the wrist cuff. I also have my mother's old school sphygmomanometer, and I will occasionally compare readings between the two.

[almostgone]

@ Igi and Haz. How do y'all not freak out with all of those tall buildings around? I've been to some large cities before, but being around that constantly would take an adjustment on my part.

Nice scenery, pretty lights, and great pics you guys posted.

[almostgone]

He's still working on me

Me too, GGR!

[Hazard]

I'm in your neck if the woods brutha.

<img src="http://forums.steroid.com/attachment.php?attachmentid=159269"/>

Across the river :-)

[almostgone]

OK, I'm well rested and headed to the shop in a few for a back session. Was planning on lifting earlier, but I grabbed steamed veggies and chicken for lunch from a Chinese restaurant. Asked for no MSG and d@mned if they didn't use MSG anyway. Must have thought I said "more MSG" instead of "no MSG". Gave me a killer headache.

Working tonight, but will post up my lift after I get settled in at work.

[Hazard]

@ Igi and Haz. How do y'all not freak out with all of those tall buildings around? I've been to some large cities before, but being around that constantly would take an adjustment on my part.

Nice scenery, pretty lights, and great pics you guys posted.

I'm not around tall buildings at all lol. Don't live near em but NYC is within driving distance or me. It's funny because a lot of people really want to go see NYC once before they die and while I love the city - I guess I'm so used to it.

One thing about NYC tho..... There's always something to do at any time of the day. There's always an insane selection of food - always a party going on - or there's always something beautiful to see.

I could never live there though..... The city life isn't for me.