**Marcus's HIT Dungeon**

[Bio-Active]

You can also take your fav seasonings, mix into a liquid, say apple juice, and inject your chicken to really get a good infusion of flavor. After so much chicken, it needs all the help it can get, imho.

True and you can let your chicken marinate in Italian dressing as well and that makes it taste pretty good

[OdinsOtherSon]

True and you can let your chicken marinate in Italian dressing as well and that makes it taste pretty good

Great point. I do that quite often as well.

[almostgone]

Arms this morning

Tris

Db over head

Ez bar push downs with 2 dro straight into single arm reverse grip pull downs.

Hammer dips straight into db kick backs

Bi's

Seated dB curls

Incline db curls into single arm db preachers

Reverse grip ez bar curl straight into db hammers

Snapped a couple quick pics before leaveing


Attachment 160432



Attachment 160433

There's some solid work showing there, Sfla!

[almostgone]

I've haven't been doing a great job eating the past few weeks. Not eating badly, just not enough, and as a result, have leaned out more than I want right now. 200 lbs even this morning and no idea bf, I'm guessing 16-18%, what do you guys think? Attachment 160435 Attachment 160436

Attachment 160437

Took these just now.. Just for you guys. Lol.

Jeez, you're a human wall,.Igi!

[almostgone]

Oh ya, Im adding extra Glutamine pre and post. Is it useful pre work out?

I used to buy True Nutrition's glutamine peptides years ago and I swear recovery was quicker vs. when I didn't use them. Unfortunately, they no longer carry it. Are you using L-glutamine or the peptide version, BG?

[clarky.]

Morning guys and girls chest and tri's are really sore this morning I'm going to have a rest the night guys i think i really feel run down. Even my back is still fried so am a bit sore a over lol rest and eat i think.

[Dpyle]

Trashed delts and arms tonight.

Face pulls: 2 warmup, 1 feel, 1 working w 1 drop
Rear delt flys: 1 feel, 1 working w RP
Side raises: 1 feel, 1 working w 1 drop
Front raises: 1 feel, 1 working w RP
Db shoulder press: 2 feel, 1 working with partials till there was no movement left

French press: 1 warmup, 1 feel, 1 working till I couldn't move it
Db kickbacks: 1 feel, 1 working w RP
Reverse grip cable extensions: 1 feel, 1 working w double drop

Alternating db curls: 1 warm up, 2 working w RP
Preacher curl: 1 feel, 2 working w forced and neg.

Then 20 minutes on the treadmill. All done in just over an hour. Still felt strong but could barely carry my bag back out. Legs tomorrow to finish this training block and can't wait.

[almostgone]

Ready to get this shift done. Legs tonight.

[DCI]

Looking massive IGI keep hitting it. Legs tonight for me have to do them early this week

[Hazard]

Training again tomorrow..... I can't wait! Got 4.5hrs to go on this trip. Breakfast and more driving then relaxing for the day.

[NACH3]

Thanks guys. Need to get back in the swing with the diet and meal prep, no question.

Lookin great Igi!

[Bodacious]

Clocking in fellas on this Monday morning. Ready to kick this weeks ass!

Igi solid man! Nice work.

Dpyle nice session man!

Going to hit arms today.Going to kill arms today in other words. Also going to do more compound movement for my triceps like I was told to do. Looking forward to it.

I have to start cutting my cals down some this week and up my cardio maybe add one more day for a few weeks and see how thing are going.

Hope everyone starts their week off to a good start.

[Bodacious]

Training again tomorrow..... I can't wait! Got 4.5hrs to go on this trip. Breakfast and more driving then relaxing for the day.

Hey big man, be safe on your trip!

[NACH3]

Thanks buddy, I will try those, something has to give. My real issue is I have to microwave it during work, gets a weird texture, any ideas or tricks?

No didn't. What do you recommend? I used to go with macadamia nuts. Good catch.

If your going higher carbs earlier in the day to get them in and are working out in that time frame not having any other fuel source will surely make you lethargic imho(Butt maybe the EOD will work since youll have annotare day to cara up b4 hit tina it harder) maybe try carb cycling the rest of the day(depending on you react to carbs or fats) or macadamia nuts are a great fat source w/P... This is where you'll see how your body will react with either enough energy or not enough... If trying to lean out more than I'd go with carb cycling b/c you can control the intake to suit you!

On the chicken - I've noticed when I bake them the skin get a weirder. Texture... I shred all my chicken now if I nuke it...

[kelkel]

Sfla your Lookin solid man... Your arms/and delts are poppin thru the shirt! Nice

Yes he does.

[NACH3]

Clocking in myself! Monday's are like Australians -- they both suck! Lol

Gonna crush something today feel rested and ready to go(checked my E2 and it was a tad low) feel it coming back up - my joints were hurting moreso so I had to see what was going on(the Dex I had was underdosed quite badly and the new stuff is like pharma lol - I felt it w/in a wk my shoulders were aching - plus was just more lethargic - and I just tapped off some blood so it wasn't my crit, but E2 was <5 in range but super low) my libido is starting to run wild again ��

[NACH3]

Training again tomorrow..... I can't wait! Got 4.5hrs to go on this trip. Breakfast and more driving then relaxing for the day.

Keep su updated Haz!

[kelkel]

Training again tomorrow..... I can't wait! Got 4.5hrs to go on this trip. Breakfast and more driving then relaxing for the day.

Instead of "Where's Waldo" it's "Where's Haz."

[BG]

I used to buy True Nutrition's glutamine peptides years ago and I swear recovery was quicker vs. when I didn't use them. Unfortunately, they no longer carry it. Are you using L-glutamine or the peptide version, BG?

The peptide version. I still get my protein and waxey from true nutrition. I love their products

[NACH3]

The peptide version. I still get my protein and waxey from true nutrition. I love their products

I think glutamine is great! What's the difference between the peptide kind and the powder?

[BG]

If your going higher carbs earlier in the day to get them in and are working out in that time frame not having any other fuel source will surely make you lethargic imho(Butt maybe the EOD will work since youll have annotare day to cara up b4 hit tina it harder) maybe try carb cycling the rest of the day(depending on you react to carbs or fats) or macadamia nuts are a great fat source w/P... This is where you'll see how your body will react with either enough energy or not enough... If trying to lean out more than I'd go with carb cycling b/c you can control the intake to suit you!

On the chicken - I've noticed when I bake them the skin get a weirder. Texture... I shred all my chicken now if I nuke it...

I eat my carbs during the day. Before training at 6 I take waxy, the 3 days I dont eat carbs are post workout. I'm going to add mac nuts on those days. Actually I'll add the to all meals with no carbs.

[Bodacious]

Arms today guys! Good workout I need this!

Triceps

DB Behind Head Sit Down 3F 1W 14 Reps (Going up next time for sure)

Close Grip Bench 2F 1W 9 + 1f +1N

Rope Push Down 2F 1W 9 DS 4 DS 2

One arm Rev Grip Pull Down 1W 6 + 2F


Biceps

DB Curls Elbow on Knee 2F 1W 7 +2F +1N

Eazy Bar Curl 2f 1W 5 +1F +1N (New weight here)

Hammer Curls DB 2F 1W 10 RP 3 RP 2.5

Cardio 15min just walking.

Felt like a good workout guys nothing epic just went in and put in the work. I needed this after this weekend. Please give me good or back feed back. Eating right now and lurking around. Everyone have a good day.

[NACH3]

I eat my carbs during the day. Before training at 6 I take waxy, the 3 days I dont eat carbs are post workout. I'm going to add mac nuts on those days. Actually I'll add the to all meals with no carbs.

P/greens + Mac nuts are good - even PB(1-2scoops) - I think you'll adjust well and know what to add and when! Can't wait to see how this works for you...

[clarky.]

Arms today guys! Good workout I need this!

Triceps

DB Behind Head Sit Down 3F 1W 14 Reps (Going up next time for sure)

Close Grip Bench 2F 1W 9 + 1f +1N

Rope Push Down 2F 1W 9 DS 4 DS 2

One arm Rev Grip Pull Down 1W 6 + 2F


Biceps

DB Curls Elbow on Knee 2F 1W 7 +2F +1N

Eazy Bar Curl 2f 1W 5 +1F +1N (New weight here)

Hammer Curls DB 2F 1W 10 RP 3 RP 2.5

Cardio 15min just walking.

Felt like a good workout guys nothing epic just went in and put in the work. I needed this after this weekend. Please give me good or back feed back. Eating right now and lurking around. Everyone have a good day.

Nice session Bod. Elbow on knee ? Was it concentration curls ??

[clarky.]

I had a rest the night guys i am aching from top to bottom and feel like sh!t. I'll see how i am the mora.

[kelkel]

Chest and arms today. Felt nice to up the intensity a bit and push more weight.

[Bodacious]

Nice session Bod. Elbow on knee ? Was it concentration curls ??

Yes...I seen DY put someone through it on YT before I went and tried it. It gets the blood a flowing real good. LOL

Rest up man. That's when we grow they say....

[Igifuno]

Chest and arms today. Felt nice to up the intensity a bit and push more weight.

Glad you're getting back in the swing.

Didn't sleep a wink last night. Lots of work stress right now, I'm sure is a factor. My mind would not stop racing and heart felt like it was beating out of my chest. BP was slightly elevated but nothing major, and likely because I was so frustrated from the insomnia. Was sweating like a madman, which also made it uncomfortable. All around a sh*tty night and kind of in a haze today.

More budget reviews this week and still a few more to work on. Looking forward to January at this point.

[Hazard]

I'm in Florida finally haha. I'm calling in a few minutes to book my training session and tomorrow it's game on

[NACH3]

Changed it up, did chest and tris... Great pump(my tris were shot by the end) I wanted to try this as my triceps do not get sore like I want -- no matter what I put them thru...
Stretching abs(weighted and unweighted) RC ex's etc

Chest
slight incline DB Press
3warm ups(80s/100s/110s) 1w(120s) 7+ 1forced drop(105s) 5+1forced drop 100s 2

Slight incline Flys
2warm ups 1w(80s) 8 drop(75s) 4+RP/1

Smith incline Press fvking weak
3 feelers 1warm up 1w 3(315 misjudged badly) so 1w(275) 5 drop 4 drop 3+

Incline flys
2warm ups 1w(70s) 6 drop 3-4/ drop 2-3
Done and chest is on fire already(hot pokers)
Tris

Lying DB ext(palms facing)
2warm ups - 1w 7 drop 3 drop 4
S/S'd w/EZ bar presses(to failure) 2w

short Straight bar push downs l
2feelers 1w(stack) 6+ drop 3 drop 2

Short head hammer pushdowns(hammer strength
1w 8 drop 2 drop 3

Weights done in 48min longer than i wanted but also first time w/a major + minor! Great pump - feel like I'm not back up to where my strength was(but still reacclimating)

[kelkel]

Didn't sleep a wink last night. Lots of work stress right now, I'm sure is a factor. My mind would not stop racing and heart felt like it was beating out of my chest. BP was slightly elevated but nothing major, and likely because I was so frustrated from the insomnia. Was sweating like a madman, which also made it uncomfortable. All around a sh*tty night and kind of in a haze today.

More budget reviews this week and still a few more to work on. Looking forward to January at this point.

Ever try Melatonin as a sleep aid?

[RaginCajun]

Ever try Melatonin as a sleep aid?

here is what i have been using and find it really works great!

http://www.amazon.com/gp/product/B00...ilpage_o03_s00

[Igifuno]

Ever try Melatonin as a sleep aid?

Yes sir and I have some at my apartment but didn't bring any home with me this weekend.. Ended up staying here and working from home today. Resting BP was just 157/88 too so that's not great and higher than when I checked it overnight, but probably just because of lack of sleep. Eyes are really twitchy too but again, most likely due to no sleep.

[NACH3]

Ever try Melatonin as a sleep aid?

Also, Igi... W/melatonin I've learned less is much better... I have 5mg/tabs and I quarter them and do well w/it... The more I used at the very beginning it had the opposite effect On me... Keeping me up tossing and turning w/almost like RLS...

[Igifuno]

Also, Igi... W/melatonin I've learned less is much better... I have 5mg/tabs and I quarter them and do well w/it... The more I used at the very beginning it had the opposite effect On me... Keeping me up tossing and turning w/almost like RLS...

Really.. Damn I'll typically throw down 15-25mgs. I'll try a lower dose. Thanks NACH.

[NACH3]

Really.. Damn I'll typically throw down 15-25mgs. I'll try a lower dose. Thanks NACH.

Yeah I've read on here a few times that you'll just build up a tolerance and it won't work - so I started w/5mgs and I was too groggy in am - so I cut it in quarters -- plus when you take it, your not still staring at a bright screen or TV etc? That will keep your mind going while it wants/and prepares for sleep... Sow hen you take it try laying down right away and not watching anything or looking at a bright screen - the TV used to keep me up b/c I would get into a show and lose the window for falling asleep! Just my experience, Igi...

Do your legs seem restless or twitchy?

[Igifuno]

Yeah I've read on here a few times that you'll just build up a tolerance and it won't work - so I started w/5mgs and I was too groggy in am - so I cut it in quarters -- plus when you take it, your not still staring at a bright screen or TV etc? That will keep your mind going while it wants/and prepares for sleep... Sow hen you take it try laying down right away and not watching anything or looking at a bright screen - the TV used to keep me up b/c I would get into a show and lose the window for falling asleep! Just my experience, Igi... Do your legs seem restless or twitchy?

No twitchyness that I can recall. But when I take it, I'll sometimes have the TV on for a while if the game is on or if I'm watching the news but always eventually turn it off and try to sleep. Can't sleep with it on.

I'll try it man and see if it helps. I really hope I can sleep tonight. Gonna be real shitty if not n

[NACH3]

No twitchyness that I can recall. But when I take it, I'll sometimes have the TV on for a while if the game is on or if I'm watching the news but always eventually turn it off and try to sleep. Can't sleep with it on.

I'll try it man and see if it helps. I really hope I can sleep tonight. Gonna be real shitty if not n

Definitely understood... Hope you get the rest you need brother!

[Sfla80]

Damn u guys r keeping busy here.

Fvkin hell of a day at work. New equipment installed...of course doesn't fit. Electrician can't find the proper breakers to switch receptacle. Installers cut water line thinking it was a drip line. water freaking everywhere.

Used the frustration on my legs tonight.

Seated calves

Smith squats (went to high on weight...only got 8 reps on last set)

Reverse vsquat (need a substitute here...always do these)

Extensions

Seated curls

Lying curls

Standing calves.

Felt good little rushed and work phone call got. Me out of rythm. Bought a compression sleeve for my knee...worked good. Little uncomfortable, probably too small and shaved legs today so kinda irratated lmao.

[Sfla80]

Tonight's dinner