**Marcus's HIT Dungeon**

[Bodacious]

Dang guys busy again tonight at work. Trying to lurk when I can. Nice session by the guys that posted them up. Glad to see everyone posting. Love this thread. Will be back on later hopefully.

Looks good Sfla! Also nice session.

[Sfla80]

Hey fellas, whats up? Whats up with the shirt pics.....come on guys. Anyways, almost figured things out, talking to Kel about the final few tweaks. Diet is awesome, slimming down and starting to shape up. I was around 222-225 at about 14-15%. Im hoping for 215 at 10%. I dropped my complex carbs, changed to yams, cut a bunch of red meat and went with more chicken (yuk). I dropped oat meal down to mornings and changed to waxey pre-work out. Then 3 of my night meals I dropped the carbs. Im not quite as full, pumps arent the same but in a few weeks I will adjust a little more.

Sat Arms

Bi's

Preacher single arm
Standing twist dumbbells
Heavy standing eazy bar close grip
21's till failure

Tri's

Single arm cable push down
Cable kick back
Dip machine
Hammer strength chest machine with bent bar close grip

Abs, cardio, core



Sun

Cardio, abs, traps

Sorry bg :/ was just walking through the locker room from taking a piss....just decided to snap a few real quick lol

[Sfla80]

Yes he does.

ty sir

[NACH3]

Tonight's dinner

Attachment 160441

That looks damn good... Chef! <---Lol

[Sfla80]

That looks damn good... Chef! <---Lol

Was delicious. ...tried the grass today. ..even with the cheese I can't seem to out it down :/

[Igifuno]

That looks damn good... Chef! <---Lol

Sure does. The HAW is picking me up some sushi right now. Neither one of us feel like making anything. Sushi and sashimi delux (for 2) all to myself

[Sfla80]

Sure does. The HAW is picking me up some sushi right now. Neither one of us feel like making anything. Sushi and sashimi delux (for 2) all to myself

See I could eat that all the time. Especially if it's fresh and trust the place u r getting it from

[Bodacious]

Sure does. The HAW is picking me up some sushi right now. Neither one of us feel like making anything. Sushi and sashimi delux (for 2) all to myself

Nice...

[Bodacious]

See I could eat that all the time. Especially if it's fresh and trust the place u r getting it from

lol..

[Bio-Active]

Took today off from the Gym..... Looking forward to getting back to it tomorrow

[Sfla80]

[Igifuno]

See I could eat that all the time. Especially if it's fresh and trust the place u r getting it from

It was great and hit the spot. This place has never let me down. Little expensive but very worth it.

[almostgone]

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

Same here. Was disappointed when they quit carrying their glutamine peptides. What brand are you using?

[almostgone]

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.

No too surprising with the stress and crappy sleep.

[almostgone]

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

No studies to back this up, but I always felt that I had superior recovery with the peptide version, Nach.

[almostgone]

Didn't lift this evening. Right knee is swollen somewhat from grunt work and standing on concrete floors all the time. Didn't want to skip legs so decided to ice the knee and hit the NSAIDS for a few days. Plan to work legs tomorrow night.

[NACH3]

Didn't lift this evening. Right knee is swollen somewhat from grunt work and standing on concrete floors all the time. Didn't want to skip legs so decided to ice the knee and hit the NSAIDS for a few days. Plan to work legs tomorrow night.

Hope that knee feels better after the rest/& NSAIDS, AG!

[Igifuno]

Just got back to the city and crawled in bed. Worried to hell I won't be able to sleep well.

NACH just took 5mgs only and light out. Gonna out on some relaxation music since that usually helps.

AG home the knee gets better soon. Night guys.

[almostgone]

Hope that knee feels better after the rest/& NSAIDS, AG!

Thanks, Nach. It usually clears up on its own. Should be G2G this evening.

[clarky.]

Dp,Bod,Nach,Sfla nice sessions there guys.

[clarky.]

Morning guys and girls i am ill again ffs. Been up all night just leaving for work but i really can't see me lasting. There will be no session the night and i nicked a fvcking nerve in ma left delt on sat so thats swollen and fvcking sore as fvck aaaarrrggg nightmare guys.

[almostgone]

Morning guys and girls i am ill again ffs. Been up all night just leaving for work but i really can't see me lasting. There will be no session the night and i nicked a fvcking nerve in ma left delt on sat so thats swollen and fvcking sore as fvck aaaarrrggg nightmare guys.

Try to grab as much rest as you can, Clarky. Maybe you can get rid of the bug quickly. Hope that delt clears up ASAP!

[marcus300]

Morning Hit'ers

Hope you are all doing well

[DCI]

Legs last night. This week is the heavy week again. Felt good needed to push hard last night.

Started with pre exhaust on leg extensions and hamstring curls. As they changed the leg press machine you cant add extra weight onto the machinelike the old one.

Hit leg press hard 2 heavy sets decent reps and double drop.

Then lunges to finish.

Legs are numb now.

[Bio-Active]

Nice to be back in the gym after a good rest day


Behind the neck tri db press

Standing db curls

Skull crushers

Hammer curls

Machine tri push downs

Preacher curls

20 minutes low intensity cardio and done

[NACH3]

Morning all - & a good nod to the Big Man making an appearance!

I tried doing a major/& a minor yesterday... Chest is deeply sore, tris are sore but not like I thought they'd be... It's the only BP that no matter what im doing it just won't get that deep dull ache(hey they grow tho) just really would like to feel that pain from a nights work... I also fell I getta better w/o when done together! Since im on a pullback, im gonna do the huger rep range(8+ then drop it/or RP it!

Good sessions by everyone(& Bio early as usual)... Have a kicka$$ day all! Feel better Clarky!

[Bio-Active]

Morning all - & a good nod to the Big Man making an appearance!

I tried doing a major/& a minor yesterday... Chest is deeply sore, tris are sore but not like I thought they'd be... It's the only BP that no matter what im doing it just won't get that deep dull ache(hey they grow tho) just really would like to feel that pain from a nights work... I also fell I getta better w/o when done together! Since im on a pullback, im gonna do the huger rep range(8+ then drop it/or RP it!

Good sessions by everyone(& Bio early as usual)... Have a kicka$$ day all!

Nice work brother and ya have to do it early. To many hours in the work day to try and do it after

[NACH3]

Nice work brother and ya have to do it early. To many hours in the work day to try and do it after

Very true! Nice session brother!

[almostgone]

Morning Hit'ers

Hope you are all doing well

Morning, Marcus.

[Igifuno]

Morning Hit'ers Hope you are all doing well

Marnin' Marcus,gents

[NACH3]

Marnin' Marcus,gents

How'd ya sleep, Igi?

[Bodacious]

Morning fellas!! Slept pretty good last night. Going to try and kill back today. Arms is a little sore not to bad though. I hope everyone has a good day.

[Hazard]

An epic training session is going to take place in a few hours :-)

[Bodacious]

An epic training session is going to take place in a few hours :-)

F*ck YEAA!!!

[NACH3]

An epic training session is going to take place in a few hours :-)

Definitely let us know how you get on down there, Haz!

[DCI]

Chest tonight imagining lifting some heavy ass weights

[kelkel]

Didn't lift this evening. Right knee is swollen somewhat from grunt work and standing on concrete floors all the time.

May sound silly but have you considered any king of gel shoe inserts. It can make a difference with support and comfort.

[RaginCajun]

Didn't lift this evening. Right knee is swollen somewhat from grunt work and standing on concrete floors all the time. Didn't want to skip legs so decided to ice the knee and hit the NSAIDS for a few days. Plan to work legs tomorrow night.

have you tried one of those rubberized mats?

http://www.amazon.com/Standing-Desk-...ding+mat&psc=1

[Igifuno]

How'd ya sleep, Igi?

Better, thx! Still woke up a couple times but slept through for the most part. Only got 5 hours so a little tired getting up but feel better.

[Igifuno]

An epic training session is going to take place in a few hours :-)

Get it done.