**Marcus's HIT Dungeon**

[NACH3]

Fvk me - pinned my L pec(and it's still sore from lifting all across the pec) and I must've moved my arm ever so slightly and it's a lil sore.... Lol but done with chest for a few more days

@ Haz - I actually like it(smooth and easy going into the meat) I am using prop/NPP lol little more sore than usual bug not bad at all :-)

[marcus300]

Hemoglobin is just in range but haven't been discharged for the consultant, she wants to see me in 4 months time. I need further blood work and also another donation before she discharges me. That means it will be 2 years since I have cycled woooooooow. The consultant is a lovely lady and fit as fuk I think she like examining me but I need to reduce size, reduce protein intake and reduce muscle mass. She's no fool she knows the score and she's on my side but I am to big and alittle to much stress internally.

The best part of this consultation was my levels were in the top end of normal and she said I was to big. Been clean for over 12 months now so just goes to show you it can be done from someone who is mental at training and will not stop pushing the intensity.

Hell yeah


By the way almostgone, loved your email while I was waiting in the waiting room from you, you do pop up at some strange times but I hear that's always the case with rednecks...love you mate

[Igifuno]

Jeez,.work, work, work. Don't get me wrong I'm grateful to have a job and for the $$ it provides for an poor old man and his wife, but I wish I had the energy I had when I was younger and thrived on 3-4 hours sleep max. Already have my sweats out for lifting tomorrow (remember I lift in my shop w/ no AC or heat). I am so f-in ready. I honestly have the urge to dry hump the plates and bells just because I miss them.

You're a damn machine AG.

[Igifuno]

Good session guys. NACH be easy on that pec.

Marcus good to see you and thx for the update.

[Igifuno]

@ Haz - I actually like it(smooth and easy going into the meat) :-)

If he had a nickel for every time he heard that...

[Sfla80]

Morning guys.

Marcus sounds like u have a good doc there

Chest this morning for me.

Pecdec didn't pyramid up to the whole stack. Bout 5 sets.

Incline dB fly 1f 1w (75!!x7) dd

Flat dB fly 2w (75sx 5ish) dd

Vertical press (first time ever) 4 sets playing with weight and hands. Do u guys do palms down (wider grip) or palms facing (inside grip)

One arm dB fly 2 sets to finish. All cables were taken :/

[BG]

Thanks guys.

Lmfao@AG

[novastepp]

Rest day for me today...FAT TUESDAY!!!

My calves are still ****ed...from Saturday. I knew it was good, but c'mon... I'm dying here.

[Bodacious]

Killed Chest this morning...

DB Flat Flys. 3F 1w 7 plus 1F

DB Incline Flys 2F 1w 9 plus 1F

BB Incline press 2f 1w 5 plus 1F DS 4

BB Flat press 2f 1w 5 plus 1F DS 4 1F

Cable Flys at the bottom 2w sets to failure (slow and squized the shit out of it)

20 min cardio and done.

First time I did BB press in a long long time.

[Bio-Active]

Rest day for me today...FAT TUESDAY!!! My calves are still ****ed...from Saturday. I knew it was good, but c'mon... I'm dying here.

I did that a couple times man I feel your pain

[Bio-Active]

Killed Chest this morning... DB Flat Flys. 3F 1w 7 plus 1F DB Incline Flys 2F 1w 9 plus 1F BB Incline press 2f 1w 5 plus 1F DS 4 BB Flat press 2f 1w 5 plus 1F DS 4 1F Cable Flys at the bottom 2w sets to failure (slow and squized the shit out of it) 20 min cardio and done. First time I did BB press in a long long time.

that's how you kill those flies!

[NACH3]

Hemoglobin is just in range but haven't been discharged for the consultant, she wants to see me in 4 months time. I need further blood work and also another donation before she discharges me. That means it will be 2 years since I have cycled woooooooow. The consultant is a lovely lady and fit as fuk I think she like examining me but I need to reduce size, reduce protein intake and reduce muscle mass. She's no fool she knows the score and she's on my side but I am to big and alittle to much stress internally.

The best part of this consultation was my levels were in the top end of normal and she said I was to big. Been clean for over 12 months now so just goes to show you it can be done from someone who is mental at training and will not stop pushing the intensity.

Hell yeah


By the way almostgone, loved your email while I was waiting in the waiting room from you, you do pop up at some strange times but I hear that's always the case with rednecks...love you mate

Sounds like you have a great doc and a lil 'fireplug' at that lol

Glad to hear your levels are in range! And your exactly right(& Thx for sharing)on this part regarding the mentality & intensity it takes to achieve 'freak status'

[NACH3]

If he had a nickel for every time he heard that...

Lmfao - I gotta re-read my posts from now on lol

[RaginCajun]

If he had a nickel for every time he heard that...

he would have a nickel

[kelkel]

he would have a nickel

Nah, he'd have an IOU.

[NACH3]

Nah, he'd have an IOU.

Hahaha

[DCI]

I'm fcked after legs. Was a proper heavy session. The leg press in my gym is the heaviest bastard of a leg press ever and I still haven't hit the full weight on the two top bars and there is still two to go. Some day I'll fill the fcker. I did 3 drops it was insane blood pressure and muscles started exploding from the reps.

I did 20 mins cardio first to warm up and some ab exercises.

Lying hamstring machine pushed these hard and felt the rom and squeeze.

Leg extensions heavy and slow. And then another set of hamstring curls on another machine.

Then to finish the seated technogym leg press machine absolutely epic machine for a finisher for reps and nicely controlled too muscles were on fire from it

[NACH3]

Arms
It sure was a fvkin good one... Stretching RCs(Defo were tight but the more consistent I am in just getting in there Im loosening up moreso) but something is pulling on my at side(in my neck coming from shoulder)??

heavy Alt'g DB Curl felt it out so I could drop by 2.5/5lbs(but it was basically a RP 3x)
1w TD(only waiting 10sec or just enough time to switch bells and start) what a way to start off

Incline DB curls
1w+ RP 8 drop 5 +RP 1

Preachers off back of incline
1w DD -- these just made my arms explode(2 forced into neg on working and both drops)

Cable V grip curl
2w higher end reps w/a drop
Tris

Cable kickbacks I like em BG great pump
2w drop higher end reps to get blood flowing

CG Bench
3 warm ups 2 feelers
pyramided up then back down(using the top of pyramid as working set then DD'd

lying tri ext DB heavy
2w 10+ 6 drop 3-4

straight bar Pushdowns again starting back and using the same weight to drop set by stepping closer
2w each w/2 drops
S/S w/rope pushdowns over head(leaning pushing and spreading up at top of contraction)

Great pump and surely a good session im completely shot - arms looked pretty damn nasty too

[novastepp]

Arms It sure was a fvkin good one... Stretching RCs(Defo were tight but the more consistent I am in just getting in there Im loosening up moreso) but something is pulling on my at side(in my neck coming from shoulder)?? heavy Alt'g DB Curl felt it out so I could drop by 2.5/5lbs(but it was basically a RP 3x) 1w TD(only waiting 10sec or just enough time to switch bells and start) what a way to start off Incline DB curls 1w+ RP 8 drop 5 +RP 1 Preachers off back of incline 1w DD -- these just made my arms explode(2 forced into neg on working and both drops) Cable V grip curl 2w higher end reps w/a drop Tris Cable kickbacks I like em BG great pump 2w drop higher end reps to get blood flowing CG Bench 3 warm ups 2 feelers pyramided up then back down(using the top of pyramid as working set then DD'd lying tri ext DB heavy 2w 10+ 6 drop 3-4 straight bar Pushdowns again starting back and using the same weight to drop set by stepping closer 2w each w/2 drops S/S w/rope pushdowns over head(leaning pushing and spreading up at top of contraction) Great pump and surely a good session im completely shot - arms looked pretty damn nasty too

When it reads that nasty, I'm sure they looked even nastier!

[Igifuno]

Nice session guys.

[BG]

Arms
It sure was a fvkin good one... Stretching RCs(Defo were tight but the more consistent I am in just getting in there Im loosening up moreso) but something is pulling on my at side(in my neck coming from shoulder)??

heavy Alt'g DB Curl felt it out so I could drop by 2.5/5lbs(but it was basically a RP 3x)
1w TD(only waiting 10sec or just enough time to switch bells and start) what a way to start off

Incline DB curls
1w+ RP 8 drop 5 +RP 1

Preachers off back of incline
1w DD -- these just made my arms explode(2 forced into neg on working and both drops)

Cable V grip curl
2w higher end reps w/a drop
Tris

Cable kickbacks I like em BG great pump
2w drop higher end reps to get blood flowing

CG Bench
3 warm ups 2 feelers
pyramided up then back down(using the top of pyramid as working set then DD'd

lying tri ext DB heavy
2w 10+ 6 drop 3-4

straight bar Pushdowns again starting back and using the same weight to drop set by stepping closer
2w each w/2 drops
S/S w/rope pushdowns over head(leaning pushing and spreading up at top of contraction)

Great pump and surely a good session im completely shot - arms looked pretty damn nasty too

I change up the angles every week, no handle, just grab the cable at the stopper, extend my thumb up the cable and kick away from my body at the end. You probably do all this already

[NACH3]

I change up the angles every week, no handle, just grab the cable at the stopper, extend my thumb up the cable and kick away from my body at the end. You probably do all this already

Did that today, BG! Exactly like that(great pump w/the cable too) I like it!

[NACH3]

When it reads that nasty, I'm sure they looked even nastier!

Haha I'm hoping it does :-)

[almostgone]

Hemoglobin is just in range but haven't been discharged for the consultant, she wants to see me in 4 months time. I need further blood work and also another donation before she discharges me. That means it will be 2 years since I have cycled woooooooow. The consultant is a lovely lady and fit as fuk I think she like examining me but I need to reduce size, reduce protein intake and reduce muscle mass. She's no fool she knows the score and she's on my side but I am to big and alittle to much stress internally.

The best part of this consultation was my levels were in the top end of normal and she said I was to big. Been clean for over 12 months now so just goes to show you it can be done from someone who is mental at training and will not stop pushing the intensity.

Hell yeah


By the way almostgone, loved your email while I was waiting in the waiting room from you, you do pop up at some strange times but I hear that's always the case with rednecks...love you mate

Right back at you, big man! The report sounds great and it's both motivating and fantastic
to hear how much you've accomplished and how much muscle you've retained through sheer intensity.

Yes, we rednecks are random as fvck. It's a natural part of our pedigree.

[almostgone]

Getting close to finishing this job. Maybe 8 more hours of machining, and some deburring and these parts will done!
Managed to get some decent rest today. Was reading Mentzer's 7 training principles this morning and woke up with the book on my face sometime this afternoon. Think I'm going to reread again tomorrow because I'm drawing a blank right now.

[clarky.]

Morning guys and girls. Not been on for a few days i've just been busy life stuff yous know how it is. I rested sat, sun,mon.
I did delts/traps last night still pullback.

Seated db side raises 2 sets

Standind ^^ 3 sets a side

Rev db fly 2 sets

Rev cable fly 3 sets

Seated press 3 sets

BB shrugs 3 sets

Behind back shrugs 2 sets

also doing a bit of TUT with the side raises, i've been doing it for a while but doing it more and more just now.
Still a bit sh!t nrg wise but trying to get in there and keep going i don't want to lose size it does get to you when feeling like crap and your training suffers yous all know.

I'll report back the night fellas and catch up.

[marcus300]

Just dropped in some coffee into my shake so expect a ramble sooner or later lol

Going gym very soon and really get a good session in.

Mentally I am all fired up, not working to day except some stuff for myself.

Need to rumble roll because I am seriously knotting up in my back and neck

[Hazard]

Just dropped in some coffee into my shake so expect a ramble sooner or later lol Going gym very soon and really get a good session in. Mentally I am all fired up, not working to day except some stuff for myself. Need to rumble roll because I am seriously knotting up in my back and neck

Just got outa work. Eatin some steak when I get home and hitting the bed. I've had no time to log in much less make the gym. Should have everything sorted soon

[almostgone]

Alarm just went off of my phone. It's shot day!

[DCI]

My legs just feel heavy which means only one thing there is going to be horrific pain tomorrow.

[Bio-Active]

Wide grip hammer strength lat pull downs pause reps 8 forced reps 2 warm 2 working sets

Seated rows same as above no warm up

Incline reverse grip pulls

Db bent over rows

Lower back extensions

Snuck in calf raises between sets

30 minutes cool down cardio and done

[RaginCajun]

Alarm just went off of my phone. It's shot day!

Jealous!

a friend approached me and asked if i wanted to buy his stash off of him (has a test and deca ) for half of what he paid for it. i am really thinking about it, haven't done a cycle in about 2-3 years.

[DCI]

Rest night def needed legs are numb all day.

Bio great workout

[NACH3]

Jealous!

a friend approached me and asked if i wanted to buy his stash off of him (has a test and deca) for half of what he paid for it. i am really thinking about it, haven't done a cycle in about 2-3 years.

Do it! Lol

[Bodacious]

Good morning/afternoon guys!!!

Just got done with legs!

Back Squat 3F 1W 5 reps

Straight Leg Deads 3F 2W 6 reps, 5 reps

Legs Curls 2F 1W 7 2f 2N

Leg Ext. 2F 1W 9 DS 4 DS 6 1N

Tried to do lunges at the end. That was just funny.

Now eating and lurking....

Hope everyone has a good HUMP DAY!!

[Bodacious]

Jealous!

a friend approached me and asked if i wanted to buy his stash off of him (has a test and deca) for half of what he paid for it. i am really thinking about it, haven't done a cycle in about 2-3 years.

HELL YEA.. Do it!!!

[NACH3]

Well I'm going to be hitting legs today - actually very shortly - no back squats as Ill be in a gym without the SSB... Will report back in a little fellas!

[kelkel]

Supposed to be leg day for me but I'm postponing until tomorrow. Had some dental surgery yesterday morning and my face is swollen and I don't want to rip the stitches. Lovely.

[NACH3]

Supposed to be leg day for me but I'm postponing until tomorrow. Had some dental surgery yesterday morning and my face is swollen and I don't want to rip the stitches. Lovely.

That sucks Kel... Hope the sweeping goes down/& any pain subsides enough for tomorrow!

[kelkel]

It was an abscess where a root canal was. So they had to make a good size cut in the gums and go in and fix it. Hopefully. Surgeon said about a 60-70% chance of long term success.