**Marcus's HIT Dungeon**

[clarky.]

tI had the option of doing a group fitness class with 10# weights and I opted for legs. Lolololol

3 sets, reps varied 8-12 whatever I could push thru.

Warmup crunches on ball
3 45s planks
Seated calf raises
Squats
Elevated High leg lunges
Wide stance squats
Straight leg deads
Standing hammers (killer - my hip reflectors are tight :/)
Seated leg raises
Laying hamstring curls
Seated Abductor
Seated Adductor
Standing calf raises
Roman chair

Somewhere in the middle of ^mess, white stars everywhere. I found comfort hugging a metal support beam, twice. I didn't puke.

Bonus bi tri
DB Concentration curls
DB Triceps raises

Damn girly what a session.

[almostgone]

Daaaang, GGR! I would probably need a day or two off from work after that. That is one heck of a session and then to throw in the bonus arm work. WOW!

[Igifuno]

Nice session Igi, & I'm just curious here - but does your body respond better to higher volume?? I ask b/c we are all different w/our tweaks etc - I'm thinking on your drops you may be dropping too much weight pushing you way outta the 6-12 total rep range(now if you respond better to higher volume then thumbs high! Just my opinion(and they're like a$$holes we all have em lol) I would tend to think you'd grow moreso(thicker denser etc) if you gauged your working set(which is on point 6-8 reps or less for me sometimes) then drop and I'd only get maybe 4ish after a failing 6 on my working set then drop again(either w/same weight or slightly under) to get another 2-3 keeping me at 12-13 reps total! I'm just trying to see what works best or if trying this will boost some growth?!

Thanks guys.

Nach, your opinion is very welcome and I appreciate your input. Your observation is keen, actually, and I absolutely have the opportunity to utilize heavier weight to keep the rep range more in line with 6-12 total on the working set. As it stands, I'm blowing it out of the water.

I'm going to have to start going heavier to test the boundaries. My strength is already increasing and that has a lot to do with it.. In fact, it's the largest contributing factor. So, as opposed to grabbing weight that I have been using and repping it out til the cows come home, it's time to push and hit a very gradual drop to see what I can actually do. Based on the amount of reps I'm pushing, logic tells me that I can push more. .

[Igifuno]

tI had the option of doing a group fitness class with 10# weights and I opted for legs. Lolololol 3 sets, reps varied 8-12 whatever I could push thru. Warmup crunches on ball 3 45s planks Seated calf raises Squats Elevated High leg lunges Wide stance squats Straight leg deads Standing hammers (killer - my hip reflectors are tight :/) Seated leg raises Laying hamstring curls Seated Abductor Seated Adductor Standing calf raises Roman chair Somewhere in the middle of ^mess, white stars everywhere. I found comfort hugging a metal support beam, twice. I didn't puke. Bonus bi tri DB Concentration curls DB Triceps raises

Gettin it done, GGR!! Impressive.

[Sfla80]

Well, I can smoke turkeys and briskets that are pretty d@mn good, I'm not too shabby with a charcoal grill, some hickory, and some tri-tip or flank steak, but I absolutely cannot cook a decent piece of fish unless it is fried, which doesn't fit my macro profile.
Maybe we need to meet in Florida one of these days for an exchange of information/knowledge?

Have a good lift, Sfla!

Would Def be up for that.

Or just get everyone and meet in vegas or something lol.

[Sfla80]

Chest: Flat db flys: warm, feel, heavy 85sx6, drop to 60sx8, 45sx 10

Standing cable flys, feel, heavy, double drop

Hammer strength wide press: feel, working with 115 on each side x 8, double drop with big squeeze and holds on the last couple reps before drops

BB decline: feel, working with 275.. Only got 2.. Dropped to 225x4, 195x8, 145x12

Db inclines.. Feel set, heavy low rep, one drop and done 20 mins on the bike. Time to eat.

About 2 weeks into my cycle now test/npp

<img src="http://forums.steroid.com/attachment.php?attachmentid=159710"/>

Damn igi...thick as hell

[almostgone]

LMAO.. He's the guy to ask for the culinary expertise. It's nice to have a resident chef in the house, as well as resident phlebotomist. Lol

The funny thing about draining my blood is my sister-in-law was a phlebotomist before she got her RN. She will occasionally slide my blood through for a CBC, but she refuses to help me bleed.
I asked her why and she said she is afraid something would go wrong . I keep telling her all she has to do is walk away.

[almostgone]

Crap, it's getting late. Time for this old man to crash. Hope everyone has a great day!

[NACH3]

Thanks guys.

Nach, your opinion is very welcome and I appreciate your input. Your observation is keen, actually, and I absolutely have the opportunity to utilize heavier weight to keep the rep range more in line with 6-12 total on the working set. As it stands, I'm blowing it out of the water.

I'm going to have to start going heavier to test the boundaries. My strength is already increasing and that has a lot to do with it.. In fact, it's the largest contributing factor. So, as opposed to grabbing weight that I have been using and repping it out til the cows come home, it's time to push and hit a very gradual drop to see what I can actually do. Based on the amount of reps I'm pushing, logic tells me that I can push more. .

Just glad I could help, Igi! I know you can shift more weight w/out injury - LETS GROW!

[Sfla80]

Legs

Was quick but efficient. Legs are Def hard after a long busy ass Saturday at work.

Still not pushing too much. But still getting a good pump. Body parts are sore for 2 days. .. (probably the shock of the new rep range) but never hitting failure .

BB squats

Reverse vsquat

Extensions

Lying curls

Seated curls (worst machine in my gym. Padding hits below knees, top of shins)

Seated cavles.

[DCI]

Looks good SFLA man always like doing legs fast I feel the respond best to heavy and fast sessions.

[Igifuno]

Just glad I could help, Igi! I know you can shift more weight w/out injury - LETS GROW!

Another great point about avoiding injury and not jumping up in weight too fast. Ill be testing the waters and pushing as much as possible with keeping this in mind.

I did feel some tightness in my upper forearm today. Nothing serious but need to be cautious always.

[Igifuno]

Legs Was quick but efficient. Legs are Def hard after a long busy ass Saturday at work. Still not pushing too much. But still getting a good pump. Body parts are sore for 2 days. .. (probably the shock of the new rep range) but never hitting failure . BB squats Reverse vsquat Extensions Lying curls Seated curls (worst machine in my gym. Padding hits below knees, top of shins) Seated cavles.

Nice job. What are your stats now?

[NACH3]

CHEST
Followed suit w/all DB work and I can feel a difference(only draw back 120s is the highest bells :/ too light for a working set - so more warm ups are in order unless I can find some(130-150s lol)

Stretching abs rolling lots of RC ex's more stretching carried my 5lb plates around too for RCs

1. Slight DB incline press - 3 warm ups - 1w(120s) x10+ so I counted that as a warm up - 1w(120s) 6(2forced) drop(105s) 4(2forced) drop(95s) 3(2forced) full of blood

2. Slight incline DB flys - 2 warm ups 1w(85s) 7 drop 4+RP 1-2 fried

3. Incline DB press - 2warm ups - 1w(105s) 5 drop(100s) 3-4 drop(90s) 4

4. Incline DB flys - 1 warm up - 2w(70s) 6/5 (only 15sec break from 2w) drop 4

5. Cables(high/mid) 2w each higher rep range 12ish failing

Weights done 41min felt full today so snapped a pic

[Sfla80]

Nice job. What are your stats now?

I haven't weighed my self in a month. Since the first doc visit. I was 193 then.

Going to docs tomorrow so will find out.

[Igifuno]

Hell yes Nach. Looks like a nasty session and you're looking lean and vascular bro.

[Sfla80]

Looks good SFLA man always like doing legs fast I feel the respond best to heavy and fast sessions.

I agree here dci...fast and heavy....expect wasnt heavy lol ; (

[Sfla80]

CHEST
Followed suit w/all DB work and I can feel a difference(only draw back 120s is the highest bells :/ too light for a working set - so more warm ups are in order unless I can find some(130-150s lol)

Stretching abs rolling lots of RC ex's more stretching carried my 5lb plates around too for RCs

1. Slight DB incline press - 3 warm ups - 1w(120s) x10+ so I counted that as a warm up - 1w(120s) 6(2forced) drop(105s) 4(2forced) drop(95s) 3(2forced) full of blood

2. Slight incline DB flys - 2 warm ups 1w(85s) 7 drop 4+RP 1-2 fried

3. Incline DB press - 2warm ups - 1w(105s) 5 drop(100s) 3-4 drop(90s) 4

4. Incline DB flys - 1 warm up - 2w(70s) 6/5 (only 15sec break from 2w) drop 4

5. Cables(high/mid) 2w each higher rep range 12ish failing

Weights done 41min felt full today so snapped a pic

<img src="http://forums.steroid.com/attachment.php?attachmentid=159716"/>
<img src="http://forums.steroid.com/attachment.php?attachmentid=159717"/>

Back looks insane nach.

And like igi said....veins are popping

[DCI]

I agree here dci...fast and heavy....expect wasnt heavy lol ; (

Don't worry about it doesnt always have to be a heavy session


Fck me nach man serious gains lately putting me to shame

[NACH3]

Hell yes Nach. Looks like a nasty session and you're looking lean and vascular bro.

Thx brotha! And DCI/Sfla! We all are growing in here! That's what's it's all about - great motivation in here!

Using the DBs was awesome! I'm going to stick w/them for the remainder

I will say the DBs give me a much better stretch and more ROM - so really a no brainer

[Igifuno]

I haven't weighed my self in a month. Since the first doc visit. I was 193 then. Going to docs tomorrow so will find out.

So you've put on some good weight then right? You were lighter last year if I recall correctly. Good luck at the doc tomorrow bro.

I made sushi!! Even tamago with mirin. The Mrs. helped but I mad the egg and rolled.

[NACH3]

So you've put on some good weight then right? You were lighter last year if I recall correctly. Good luck at the doc tomorrow bro.

I made sushi!! Even tamago with mirin. The Mrs. helped but I mad the egg and rolled.

Sfla - nice leg session - fast and intense is Defo the way

Your going to shred up real nice - and you can still make gains lifting this way(maybe use more warm up sets and you can come closer to failure by tiring out the muscle more)!?! Your gonna get cut up nice which will make you look bigger

[clarky.]

CHEST
Followed suit w/all DB work and I can feel a difference(only draw back 120s is the highest bells :/ too light for a working set - so more warm ups are in order unless I can find some(130-150s lol)

Stretching abs rolling lots of RC ex's more stretching carried my 5lb plates around too for RCs

1. Slight DB incline press - 3 warm ups - 1w(120s) x10+ so I counted that as a warm up - 1w(120s) 6(2forced) drop(105s) 4(2forced) drop(95s) 3(2forced) full of blood

2. Slight incline DB flys - 2 warm ups 1w(85s) 7 drop 4+RP 1-2 fried

3. Incline DB press - 2warm ups - 1w(105s) 5 drop(100s) 3-4 drop(90s) 4

4. Incline DB flys - 1 warm up - 2w(70s) 6/5 (only 15sec break from 2w) drop 4

5. Cables(high/mid) 2w each higher rep range 12ish failing

Weights done 41min felt full today so snapped a pic

Nice session mate and looking good wee man
I love using db nach i never bench press only time i use the smith is for tri's cg.

[clarky.]

Legs

Was quick but efficient. Legs are Def hard after a long busy ass Saturday at work.

Still not pushing too much. But still getting a good pump. Body parts are sore for 2 days. .. (probably the shock of the new rep range) but never hitting failure .

BB squats

Reverse vsquat

Extensions

Lying curls

Seated curls (worst machine in my gym. Padding hits below knees, top of shins)

Seated cavles.

Nice session sfla.

[RaginCajun]

CHEST Followed suit w/all DB work and I can feel a difference(only draw back 120s is the highest bells :/ too light for a working set - so more warm ups are in order unless I can find some(130-150s lol) Stretching abs rolling lots of RC ex's more stretching carried my 5lb plates around too for RCs 1. Slight DB incline press - 3 warm ups - 1w(120s) x10+ so I counted that as a warm up - 1w(120s) 6(2forced) drop(105s) 4(2forced) drop(95s) 3(2forced) full of blood 2. Slight incline DB flys - 2 warm ups 1w(85s) 7 drop 4+RP 1-2 fried 3. Incline DB press - 2warm ups - 1w(105s) 5 drop(100s) 3-4 drop(90s) 4 4. Incline DB flys - 1 warm up - 2w(70s) 6/5 (only 15sec break from 2w) drop 4 5. Cables(high/mid) 2w each higher rep range 12ish failing Weights done 41min felt full today so snapped a pic <img src="http://forums.steroid.com/attachment.php?attachmentid=159716"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=159717"/>

Looks like your back has abs!

[Sfla80]

So you've put on some good weight then right? You were lighter last year if I recall correctly. Good luck at the doc tomorrow bro.

I made sushi!! Even tamago with mirin. The Mrs. helped but I mad the egg and rolled.

Yeah igi, I wanna say I was 180 ish. Think when I first joined the thread I 173.

And nice job on the sushi. We just had lunch with a friend, I had some very fresh sashimi. I ate a ton lol.

[Sfla80]

Nice session mate and looking good wee man
I love using db nach i never bench press only time i use the smith is for tri's cg.

Thanks clarky!

And yeah nach definitely the goal for now is just to cut up. I'm enjoying my new routine with the added cardio and abs/core that. I introduced. Just wish I did all this when I was going heavy lol.

[NACH3]

Thanks clarky!

And yeah nach definitely the goal for now is just to cut up. I'm enjoying my new routine with the added cardio and abs/core that. I introduced. Just wish I did all this when I was going heavy lol.

I hear Ya - I definitely think this is going to work well - you have a great physique to work with and now get to concentrate more on fine tuning your masterpiece - you have a lot of muscle tissue to work with and can still build LBM

[Bio-Active]

Got into the gym late today but made it


Decline hammer strength press

Wide grip press

Peck deck superset incline press

Cable crossovers

30 minutes low intensity cardio and done

[Igifuno]

Yeah igi, I wanna say I was 180 ish. Think when I first joined the thread I 173. And nice job on the sushi. We just had lunch with a friend, I had some very fresh sashimi. I ate a ton lol.

That's at least 20 lbs man.. Very nice progress, sfla, proud of you man! Keep it going.

[almostgone]

Well, I didn't get to lift tonight either. The wife decided my b'day dinner would be tonight and got up early and had a meal ready. Didn't want to hurt her feelings, so I ate at a leisurely pace instead of my normal rate.
I'll lift tomorrow come hell or high water. I just don't feel right when I miss my lifts.

[Igifuno]

Is today your bday AG? If so, happy birthday bruthaman!!

[marcus300]

CHEST
Followed suit w/all DB work and I can feel a difference(only draw back 120s is the highest bells :/ too light for a working set - so more warm ups are in order unless I can find some(130-150s lol)

Stretching abs rolling lots of RC ex's more stretching carried my 5lb plates around too for RCs

1. Slight DB incline press - 3 warm ups - 1w(120s) x10+ so I counted that as a warm up - 1w(120s) 6(2forced) drop(105s) 4(2forced) drop(95s) 3(2forced) full of blood

2. Slight incline DB flys - 2 warm ups 1w(85s) 7 drop 4+RP 1-2 fried

3. Incline DB press - 2warm ups - 1w(105s) 5 drop(100s) 3-4 drop(90s) 4

4. Incline DB flys - 1 warm up - 2w(70s) 6/5 (only 15sec break from 2w) drop 4

5. Cables(high/mid) 2w each higher rep range 12ish failing

Weights done 41min felt full today so snapped a pic

Excellent

[Hazard]

Update:


So the lil one is an eater. Every 2.5-3 hours she's eating 3oz of formula/milk. The fiancé Wasnt sure if she wanted to breast feed or not. Those things felt like sandbags on her chest so she said lets try to pump. She did and now she's hooked. Breast feeding takes forever..... It's so much easier and time saving to pump the milk and use formula in between.

Our first night home the baby slept from 12:30am until 7am. It was a pleasant surprise - we woke up feeling refreshed. Today is the first day I felt great again.

Tomorrow I'm back in the gym. Can't wait.....

[almostgone]

Is today your bday AG? If so, happy birthday bruthaman!!

Thanks, Igi! It is the 28th of Sept., but the wife wanted.to cook yesterday.

[NACH3]

Happy Birthday, AG! Have a hell of a B-day session -- or dinner! Those weights are in trouble when you unleash your rage on em!

[almostgone]

Thanks, Nach. I ate the dinner yesterday and defo hitting weights today. I'm 51, but not giving up yet.

[clarky.]

AG happy birthday mate 51 that's nothing you've got years of life and lifting in you yet.

You were all excited last night weren't you aye you were come on you can tell us you were all excited to get your prezzies the day

[clarky.]

Delts and traps for me the day it will be later on though got a few things to do since am off work so i will report back later guys and girls.

[calgarian]

If you cant find the first one let me know i'll send it over to you mate.

DY is great

I will and thank you