**Marcus's HIT Dungeon**

[IronClydes]

Arms today:

BB Curl: 105x8, 125x5 drop 105x3 drop 85x3 pause 85x3
Incline DB Curl: 35x8, 45x5 drop 40x2 drop 35x2
Hammer Curls: 35x10, 45x2 drop 40x2 drop 35x2
CG Bench Press: 135x14, 155x8, 175x5 drop 155x3 drop 135x3
Rope Pushdowns: 61x10, 66x8, 83x6 drop 72x3 drop 61x3
EZ Bar Skullcrushers: 80x10, 100x5 drop 90x3 drop 80x1

34 minutes in and out.

[Hazard]

Posting this up but will be taking it down by the end of the day. Can't leave pics online now until my whole interview process is over.

PLEASE DONT QUOTE THIS POST

[Hazard]

HIT has treated me very well

[RaginCajun]

HIT has treated me very well

Looking big!

What type of interview? For a show?

[Hazard]

Looking big! What type of interview? For a show?

Can't really say too much...... But I can say it's not law enforcement of any kind lol. More personal protection

[GirlyGymRat]

Sorry I haven't been keeping up. Missed several workouts...I need to start prioritizing my health over work.

Legs.

Stretches and ball crunches for warmup
45 sec planks x 3
Squats
Seated calf raises
Lunges
Sumo squats
Angles leg press

At this point....light headed. Stomach started to be unhappy. I took an intermission to gather lower heart rate.

Hack squat
Glute press

Still dizzy. Stretches and done.

Note. I took EYC stack and MT2 about half hour b4 workout. This could be why idk

[IronClydes]

Posting this up but will be taking it down by the end of the day. Can't leave pics online now until my whole interview process is over.

PLEASE DONT QUOTE THIS POST

Looking huge Hazard. Nice work!

[IronClydes]

Tried that crazy, "So.... you want abs...." training program today: So.... you want abs..... Planning to incorporate that once weekly to start for the next 3 months, then twice weekly. Wasn't crazy hard, but I was surprised how few reps I got on some. From the sounds of it, it won't bulk my mid but it when thin it out and pop what's already there. That with a good diet should be looking good soon.

[kelkel]

Exceptionally long bicep heads Haz. Very low attachment. Looking good.

[Hazard]

Exceptionally long bicep heads Haz. Very low attachment. Looking good.

Thx kel - I hafta work on my peak more. It's always been an issue for me but I've always done some kind of work to help bring it out. I can also rotate my hands more to get it to pop more

[Proximal]

Disclosure - I find I'm only using HIT at the end of workouts to totally destroy what is left. My pain tolerance is freaky, seriously, can't tell when enough is enough. My volume is also higher, due to my age I do more sets to pyramid to my working weight.

Pull downs 3 working sets, 8-10 reps
Hammer Low-Underhand Row, Hammer Row, Bent Over Flys: 3 working sets 10-12 reps (emphasize a pause for scapular retraction/squeeze) for each.
Front Shrugs: 5 working sets 6-8reps
Single Arm Cable Rows: 4 working sets of 4-6 reps(140#, slight cheat)


Shoulder Press: 4 working sets of 8-10
Upright rows: 4 working sets of 8-10
Machine Laterals: 2 triple drops, 4-6 reps each
Machine Front Raises: 2 triple drops, 4-6 reps each

80 minutes, satisfied my back & delts are fried.

[Sfla80]

Disclosure - I find I'm only using HIT at the end of workouts to totally destroy what is left. My pain tolerance is freaky, seriously, can't tell when enough is enough. My volume is also higher, due to my age I do more sets to pyramid to my working weight.

Pull downs 3 working sets, 8-10 reps
Hammer Low-Underhand Row, Hammer Row, Bent Over Flys: 3 working sets 10-12 reps (emphasize a pause for scapular retraction/squeeze) for each.
Front Shrugs: 5 working sets 6-8reps
Single Arm Cable Rows: 4 working sets of 4-6 reps(140#, slight cheat)

Shoulder Press: 4 working sets of 8-10
Upright rows: 4 working sets of 8-10
Machine Laterals: 2 triple drops, 4-6 reps each
Machine Front Raises: 2 triple drops, 4-6 reps each

80 minutes, satisfied my back & delts are fried.

Not sure if I ever seen machine front raise??

[Proximal]

Not sure if I ever seen machine front raise??

Low cable, my error.

[numbere]

HIT has treated me very well

Very impressive Haz!

You said you were going to cut, you look decently lean now.

What's your goal?

[Bio-Active]

Haz you look great brother!

[Hazard]

Very impressive Haz! You said you were going to cut, you look decently lean now. What's your goal?

Well..... I'm guessing around 12% right now? Maybe a tad lower. My abs are visible.

I'm kind of in limbo right now. I have to prep for a fitness test that I may have to take at the end of the month. All bulking and cutting is on hold until I know what I have to do.

Haz you look great brother!

appreciate it! Thx brotha

[Sfla80]

Killed shoulders this morning

DB press 4warm ups, 1f 1w (80sx6) drop x 2

Seated dB laterals 1f 1w 35sx5 drop x 2 with half reps on both drops

Super set of behind back cable laterals into front cable raise, into ez bar uprights. 2w

Front and back smith shrugs

Pec/Dec to finish

Now time for beach with the family.

Might be second storm of the season hitting monday. So gotta get some beach time in soon

[Proximal]

Back from farmer's market, nice produce, fresh salmon & tuna filets & also some nice looking bison filets (tastes like normal beef filet, fraction of the saturated fat). Biceps, abs & cardio in a bit. Pain from yesterday's back & shoulder workout puts a smile on my face.

[RaginCajun]

Thx kel - I hafta work on my peak more. It's always been an issue for me but I've always done some kind of work to help bring it out. I can also rotate my hands more to get it to pop more

Have you ever tried coming across with the bicep curl? What I'm saying is with the dumbbell in your hand, curl upwards towards your left shoulder. It may help target your peak.

[IronClydes]

Killed shoulders this morning

DB press 4warm ups, 1f 1w (80sx6) drop x 2

Seated dB laterals 1f 1w 35sx5 drop x 2 with half reps on both drops

Super set of behind back cable laterals into front cable raise, into ez bar uprights. 2w

Front and back smith shrugs

Pec/Dec to finish

Now time for beach with the family.

Might be second storm of the season hitting monday. So gotta get some beach time in soon

Very jealous. We are missing Pompano Beach already!

[almostgone]

Drinking a shake and headed to get in yesterday's back lift. I'm always behind schedule.

[BG]

Drinking a shake and headed to get in yesterday's back lift. I'm always behind schedule.

Im backed up to right now my friend, not sure if im going to skip my upper body and just do a normal Monday hams. I guess Ill see how I feel tomorrow. Nice thing is I got a massage today, so Im feeling good!

[almostgone]

Im backed up to right now my friend, not sure if im going to skip my upper body and just do a normal Monday hams. I guess Ill see how I feel tomorrow. Nice thing is I got a massage today, so Im feeling good!

Sweet! I'm about due to book a deep tissue session. Glad you mentioned it. Whichever body part you work tomorrow, make.it pay the price.

[almostgone]

Dang guys, humidity is crazy right now. It was ~ 96% earlier so it feels like you're lifting inside a giant armpit or.something. Have all the fans in the shop going so from here on out I'll just have to acclimate.
Cranked up Pandora on my phone and plugged it up.to my subwoofer and satellites. I remember listening to Heavy Load by Acid King and everything after that was a sweaty blur. Moving fast tonight but very intense.


1 set of crunches and back/lat stretches.

WG pulldown w/ u'hand grip- 2 w/u, Work- 6+,drop,3+,drop,4+ reps w/ a slow 10 count neg on all partials.
Parallel grip pulldown- 1 w/u, Work- 4+,drop,3+,drop,4+ reps w/a slow 10 count neg on all partials. New weight for the warmup/feel set and it made for a good burn during the working set.
Straightjacket stretches
Tbar rows- 1 w/u, Work- 5,drop,5,drop,6.
D'bell rows- 9 reps per side and then straight to low pulley rows. I already had set it up during a quick rest period earlier.
Low pulley rows- Work-5+,drop,3+,drop,7+ with a 10 count neg on all partials. Probably should have rest paused this one instead of drop setting. Oops?
Hypers- 1 quick set just to hit lower back and glutes, and get a bit of stretching in. Was running behind getting started, so I will address deads next time instead of hypers.

35 minutes not including. crunches. Very intense and still have the burn ~3 hours post lift.

[RaginCajun]

Nice work AG!

I can still feel some back tightness from last Friday

I feel you on the humidity part. It hasn't stopped raining down here for the past month or so

[Proximal]

Morning everyone. Don't miss the humidity (born & raised Midwest). Guys, sorry for your pain. Going to do legs & cardio tonight. As mentioned before, using HIT at the end of workouts, liking that format, hope you won't ban me. Finding recovery is now at the least 4 days, might bump it to 5.

Guys, can I ask for reassurance, if you would? Day 31 of first cycle with 525 test c/ wk. Slight fat loss with 3 pound gain, don't see noticeable strength gains. Shouldn't things start to happen around now? Thanx for your understanding Marcus, know this is your home, greatly appreciated!

[RaginCajun]

Maybe your test is not dosed properly? Or give it another week or two but you should start feeling some effects after the 4th week, especially at 525mg

[RaginCajun]

Kel and AG, did cardio for y'all today so don't bother

[Sfla80]

Had back on the agenda tonight.

Got.through 2.5 movements.

Wife started text arguing me. And I got pissed off and couldn't concentrate.

So stopped. I wasn't going 100, so figured call it a night.

Damn women

[kelkel]

Kel and AG, did cardio for y'all today so don't bother

Much appreciated! Keep up the good work.

[kelkel]

Had back on the agenda tonight.

Got.through 2.5 movements.

Wife started text arguing me. And I got pissed off and couldn't concentrate.

So stopped. I wasn't going 100, so figured call it a night.

Damn women

Leave that phone in the gym bag....

[almostgone]

Much appreciated! Keep up the good work.

X2. Will you take some.of this BF from me as well, please?

[Sfla80]

Leave that phone in the gym bag....

Might have to next time. But I have never had a session without my music

[almostgone]

Might have to next time. But I have never had a session without my music

That would be rough. I've gotten where I like my music, even if I'm not hearing it.

[kelkel]

Speaking of music, getting tired of my ipod for a variety of reasons. Anyone use "Beats" or anything similar while working out? Like to get some input from you guys please.

[Hazard]

Speaking of music, getting tired of my ipod for a variety of reasons. Anyone use "Beats" or anything similar while working out? Like to get some input from you guys please.

I overheard a guy at the gym talking about bose headphones. Says they're cheaper and better quality than beats. He was talking a lot of shit on beats

[kelkel]

I overheard a guy at the gym talking about bose headphones. Says they're cheaper and better quality than beats. He was talking a lot of shit on beats

Interesting. I'll be researching.....

[RaginCajun]

X2. Will you take some.of this BF from me as well, please?

No can do, have too much myself

Maybe Kel can help us out there?

[marcus300]

Posting this up but will be taking it down by the end of the day. Can't leave pics online now until my whole interview process is over.

PLEASE DONT QUOTE THIS POST

Looking great Haz, your getting bigger my friend.

Try turning your palms more towards your head, this will increase the peak to pop more mate

Its working well jedi

[marcus300]

Morning everyone. Don't miss the humidity (born & raised Midwest). Guys, sorry for your pain. Going to do legs & cardio tonight. As mentioned before, using HIT at the end of workouts, liking that format, hope you won't ban me. Finding recovery is now at the least 4 days, might bump it to 5.

Guys, can I ask for reassurance, if you would? Day 31 of first cycle with 525 test c/ wk. Slight fat loss with 3 pound gain, don't see noticeable strength gains. Shouldn't things start to happen around now? Thanx for your understanding Marcus, know this is your home, greatly appreciated!

There is something wrong for sure, if you have only had a 3lb weight gain in over 4 weeks then something your doing or using isn't right. You are either not eating correctly, not training right or your gear is bunk because you would gain more just from water weight than 3lb. Whats your diet like, whats your goals? how are you training? are you training hard enough? what type of gear is it?