**Marcus's HIT Dungeon**

[Sfla80]

Wow clarky I'm very sorry to hear this.

I'm sure your father is looking down on you now and is very proud

[Proximal]

Very sorry for your loss Clarky.

[BG]

What have I been saying here since day one? Less is more as we age. IMHO it's the trick to maintaining muscle mass and remaining injury free. If you're not training for a power meet there's no need to use max weight for low reps. It's just the road to injury. You know I'm not saying "don't train heavy," just keep it in perspective.

I know and I think of our talks every time. I will get back on track, it was just hard when you finally stat feeling good again I want to start moving some weight. I was humble and benched one plate for months, but F that now !!!!!!!! Hahahahahaha JK

[NACH3]

I really hope my father can see me and be proud because I loved my father very much and miss him badly.


You know he's watching over you and your family and has to be the proudest Father of his Son(s)!! I'm a very deep person too, Clarky, and like Kel, that story literally made me wipe away tears, as well.
My father has been suffering for a long time as well... And being away from him for the first real time in my life(3000 miles away) I can only stop and think about all he's went thru(17 discs removed 72+ screws U-bolts and 4 rods plus more hardware in his neck when he broke it) it kills me not to be there like I was off him... It eats me up daily but he insists I move on with my life(I'm all he's got which makes things much harder to cope with - like its my fault for some reason...
I want to thank you for reminding me to just book a ticket and go!(see/take care of him) sorry for ranting but I want to thank you for sharing your story and also wish you and your family THE VERY BEST!

[Hazard]

Clarky man...... I'm sitting here at work with my eyes welling up. I'm very very sorry for your loss brotha. Surround yourself with family and remember all the good times. No words will make the pain go away but always remember that your family loves you just the same way you loved your father.

[BG]

It's been a tough year fellas, really tough. I was really close to ma father I did a lot for him we talked just about every single day. There is four of us (sons) and it was me he phoned for everything from building to sorting his Tele,computer, lights anything.
He was not a silly man or lazy he was just not able to do it. Computers was funny he really never had a clue there, he raced pigeons since he was a young boy this was his life hobby there was nothing he never knew about pigeons or the racing.

Sadly it all caught up with him, he had a thing called pigeon lung, he had it for years but he managed it and still loved his birds he won big big races and also sold them and made some good money. We built so many pigeon huts over the year because it was just not right at the time lol.

So fast forward years, he was getting older and we all talked about him giving them up so he could have his health. He caught pneumonia a few times and was really bad but got better. Well one night he had it bad my mum phoned the doc who came out and checked him over . He said his chest was just the same as it always is ratly , well as the day went on he got worse and got took to hospital.
Pneumonia it was and bad he was on oxygen 24/7 and getting worse by the day they managed to sort it and he got home and that was the end of the birds he sold the birds told us to take it down.
Me and my younger brother did it, my father sat at his bedroom window with his oxygen mask on breaking his heart because he knew it was the end of his birds and him.
He chanced his health for too long.
He only lasted a wk in the house as the machine could not give him enough oxygen he needed.
I went to see him as much as I could after work and my own life was falling apart, He was getting really bad and I got asked by my mother to come up as my other three brothers were there I Just could not see him that way, I said I will write him a letter explaing why me and my girls can not see him like that. I was told to do it now so I did I wrote my heart out to my father and took it to the hospital and gave it to my oldest brother.

He asked again pls come see dad so we can all be with him I can't I am not seeing my father like that. I went home and lay on my bed breaking my heart I had my wife and my too daughter with me. Then my phone rang it was my youngest brother breaking his Heart he's away Martyn he said I was in bits I asked did you read the letter yes he said he heard your letter then went.



I am a very personel person and don't like talking about things but I found a great man who has his own demons daily and he takes the time to let me talk to him and he has helped me so so much. If I had one realistic wish that would come true. It would to be to have 5 min with Marcus to shake his had and say thank you very very much you have no idea how much you have helped me . Thank you if your close to the big man you'd know what he goes through on a daily basis and he is always there a true gentleman.

I really hope my father can see me and be proud because I loved my father very much and miss him badly.

I always liked you and had respect, but its at a new level. Just be there for your mum, thats what your dad would want you to do the most after he past. The note was a great idea, I was to young to think about it with my mother, I was resentful as she died, it ate me alive from 15 to 37, actually destroyed my life. Im glad you did that, as you should be.

Yes, Marcus is a great man, the reason I have stayed here all these years. Its a privilege.

[BG]

Legs

1/2 mile of cardio warm up
Leg press 4 plates only deep slow warm up w/calve super
Back squats-3 warms sets, one good working of 12
Front squats- 4 deeps sets
Extensions-started light paused, to heavy normal, to burn out drops
Calves


So with backs, I went back to the basics. I wasn't worrying about weight or reps, I focused on foot placement, back bracing and depth. Things went real good, I think I forgot these things and was just worried about killing it and it negatively affected my form which was the issue. Good work out and Im moved forward so Im happy.

[Sfla80]

Surround yourself by good people.

And look what we have here in this thread alone.

Never met one of you, but everything single person here I respect greatly.

[almostgone]

a know, endo in September for me then blast time haha .

Believe my labs will be at the end of September/first of October. Since I went to the once/week shots, they checked me @ 3 months, so I only had 3 months left to squeeze in a short little prop blast this time. Looking forward to putting in a good 8-10 weeks next time.

[almostgone]

If I had one realistic wish that would come true. It would to be to have 5 min with Marcus to shake his had and say thank you very very much you have no idea how much you have helped me . Thank you if your close to the big man you'd know what he goes through on a daily basis and he is always there a true gentleman.

Same here, Clarky, and very well said!

I really hope my father can see me and be proud because I loved my father very much and miss him badly.

He can buddy, he can.

[almostgone]

Legs

1/2 mile of cardio warm up
Leg press 4 plates only deep slow warm up w/calve super
Back squats-3 warms sets, one good working of 12
Front squats- 4 deeps sets
Extensions-started light paused, to heavy normal, to burn out drops
Calves


So with backs, I went back to the basics. I wasn't worrying about weight or reps, I focused on foot placement, back bracing and depth. Things went real good, I think I forgot these things and was just worried about killing it and it negatively affected my form which was the issue. Good work out and Im moved forward so Im happy.

It's getting to parallel that gives me so much grief. On my angled leg press, I get pretty close to parallel with hacks, on reverse hacks I almost tap the stops (I guess because the legs are behind me and wide, my knees hinge easier. It's just regular squats that make me feel like an idiot at times (or more of an idiot than usual). Even with a wider stance, it's like my hips won't open up enough to drop my ass down to make parallel. Frustrating as fvck, because squats were like the second lift I learned decades ago when I was a kid and had my shitty plastic York weights.

[kelkel]

It's getting to parallel that gives me so much grief. On my angled leg press, I get pretty close to parallel with hacks, on reverse hacks I almost tap the stops (I guess because the legs are behind me and wide, my knees hinge easier. It's just regular squats that make me feel like an idiot at times (or more of an idiot than usual). Even with a wider stance, it's like my hips won't open up enough to drop my ass down to make parallel. Frustrating as fvck, because squats were like the second lift I learned decades ago when I was a kid and had my shitty plastic York weights.

What type of squat do you do? High bar or low bar?

[almostgone]

What type of squat do you do? High bar or low bar?

Just regular old squats with the bar is kind of in between high and low positons, Kel. That's the position that feels most comfortable for me to pull the bar in towards me without a lot of grief from my shoulders. If I go low bar, I don't feel like my back doesn't make enough of a shelf for the bar?
I've been tempted to go back to day one and box squat until things loosen up?

Edit: Any suggestions would be greatly appreciated!

[Hazard]

Kind of in between the two, Kel. That's the position that feels most comfortable for me to pull the bar in towards me.

Ever try raising your heels?

http://www.davedraper.com/squatting-...sed-heels.html

[almostgone]

Ever try raising your heels?

Squatting with Raised Heels

LOL, quit peeking in my shop, Haz. Actually, when I squat I do have my heels on plates.

[almostgone]

Mmmm, big bowl of chicken and rice. Legs are smoked.

[almostgone]

Think I'll grab a little extra sleep since I'm off tonight. Will check back in later.

[NACH3]

Morning fellas

Took a day off yesterday.... Really needed it. My whole body is smoked lol. My chest is still sore to touch 3 days later - I'm thinking quad work today or bis/forearms then quads... We'll see how the legs feel first

Have a badass w/e everyone!

[almostgone]

Drinking a shake and then off to work arms here in a bit. Hct is back @ 52.3% already; only been on a very light blast for a couple of weeks. (my blood is stupid). Will probably handle this issue very soon. Better to keep it in check than deal with it excessively elevated.
I was clear of PV in the past, so I think it's just my abby-normal genetics.

[NACH3]

Drinking a shake and then off to work arms here in a bit. Hct is back @ 52.3% already; only been on a very light blast for a couple of weeks. (my blood is stupid). Will probably handle this issue very soon. Better to keep it in check than deal with it excessively elevated.
I was clear of PV in the past, so I think it's just my abby-normal genetics.

Kill it AG! Ima hit arms myself - I'm looking forward to doing HIT again and I will implement it today

Self bleed time, eh

[BG]

Get em' AG!

Taking the day off going into NYC for the day and night. Sing some praise and worship to God @ Madison Square garden. Enjoy the day guys, today is definitely going to be a three shirt day

[kelkel]

LOL, quit peeking in my shop, Haz. Actually, when I squat I do have my heels on plates.

Plates are fine but their point is basically to make up for a flexibility / body-mechanics issue. I'd cut out the middle-man and just wear a pair of work boots when you squat. You'll feel more natural and much more secure in them. When it comes to the position of the bar I prefer a low bar, powerlifter style bar location.

Also, stop worrying about hitting parallel. There's no red lights flashing in your gym! Just go down to where it feels comfortable. It's when you go beyond what's mechanically suitable for your body and your form breaks that issues arise. Look at some of the pro's squat. Not even close to parallel. They stop where it suits their body's range of motion and it doesn't effect development in the least. So, stop worrying about going so damn deep.

[BG]

Plates are fine but their point is basically to make up for a flexibility / body-mechanics issue. I'd cut out the middle-man and just wear a pair of work boots when you squat. You'll feel more natural and much more secure in them. When it comes to the position of the bar I prefer a low bar, powerlifter style bar location.

Also, stop worrying about hitting parallel. There's no red lights flashing in your gym! Just go down to where it feels comfortable. It's when you go beyond what's mechanically suitable for your body and your form breaks that issues arise. Look at some of the pro's squat. Not even close to parallel. They stop where it suits their body's range of motion and it doesn't effect development in the least. So, stop worrying about going so damn deep.

Very good advice right there.

[Proximal]

And sorry to go all egg-head on you, but body proportions play a role in the ability to squat as well - such as length of torso and length of femurs. Don't force your body to do what it can't. Great advice by Kel.

[clarky.]

Hi guys, Thank yous all very much for your kind words i really mean that Thank you.

[clarky.]

I really hope my father can see me and be proud because I loved my father very much and miss him badly.


You know he's watching over you and your family and has to be the proudest Father of his Son(s)!! I'm a very deep person too, Clarky, and like Kel, that story literally made me wipe away tears, as well.
My father has been suffering for a long time as well... And being away from him for the first real time in my life(3000 miles away) I can only stop and think about all he's went thru(17 discs removed 72+ screws U-bolts and 4 rods plus more hardware in his neck when he broke it) it kills me not to be there like I was off him... It eats me up daily but he insists I move on with my life(I'm all he's got which makes things much harder to cope with - like its my fault for some reason...
I want to thank you for reminding me to just book a ticket and go!(see/take care of him) sorry for ranting but I want to thank you for sharing your story and also wish you and your family THE VERY BEST!

damn nach, he's been through the wars. just let him know you are there for him nach and you love him.

[clarky.]

Good evening guys,GGR i got to the gym this morning for it opening i did chest. Straight home then right back out the door fishing, great relaxing day i got a boat the day and i got some pics, and fish lol i'll pop them up later.

Cable fly 1 working 1 drop

Incline db press 1 working 1 drop

Incine fly 1 working +rp 1 drop

Pec dec 1 working 1 drop

Done, chest is nice and sore now so i did the damage.

[almostgone]

Plates are fine but their point is basically to make up for a flexibility / body-mechanics issue. I'd cut out the middle-man and just wear a pair of work boots when you squat. You'll feel more natural and much more secure in them. When it comes to the position of the bar I prefer a low bar, powerlifter style bar location.

Also, stop worrying about hitting parallel. There's no red lights flashing in your gym! Just go down to where it feels comfortable. It's when you go beyond what's mechanically suitable for your body and your form breaks that issues arise. Look at some of the pro's squat. Not even close to parallel. They stop where it suits their body's range of motion and it doesn't effect development in the least. So, stop worrying about going so damn deep.

Will do and thanks, Kel. I've tried increasing my flexibility in calf and Achilles tendon, but never had much success. I'll defo give the work boots a try. That is one thing about using the plates, I just don't feel grounded/connected to the floor.
I'll give the low bar position a try again as well. The mid position just rested well across my back and posteriors.
Again, the help is much appreciated. .

[NACH3]

damn nach, he's been through the wars. just let him know you are there for him nach and you love him.

Thanks Clarky... I always do that at the very least Clarkey you are a great guy and I'm proud we have crossed paths - Andy that goes for everyone in this thread... Thank you Big Man for this thread it's made me grow as a person and BBer it's a great privelidge to be in here(as BG stated as well)!

[NACH3]

Arms

EZ CG curls S/S'd w/DB hammers
Seated straight bar work(legs out just core and biceps)
Preachers off back of incline
Hammers ran rack 2x

Seated V bar behind head
Skulls s/s'd cable kickbacks
Lying rope extensions s/s'd w/weighted dips
Rev pushdowns

Didn't stop moving very short rest periods(30sec) in between sets 50min

[almostgone]

Ok, just got back from seeing the cute phlebotomist. Got rid of a pint even though I clotted twice. I lifted before I went, drank a gallon of water, but think I may have sweated out more than that. My mind was focused on arms this morning, so when I got to the shop, I raised the roll up door, opened a few windows, turned a squirrel cage fan from an HVAC unit and an old school AirKing industrial fan. Totally neglected to turn on the 48" barrel fan in front of the roll up door, so it was very miserable. I knew it was hot as Hades, but when the wife came down to the shop to help me pack up my stuff, she said "Dang, why don't you use the big fan too?". Guess that explains why it seemed hotter than usual. Just goes to show even us gingers ain't perfect.

Good intense lift. I shot an amp of prop and a cc of 50mg TNE which really helps me focus, but is rough on my Hct (especially alongside prop) and 20 mg of var. Got about 2-3 weeks left and then it's back to just TRT. My blast is light. In addition to 100 mg of cyp weekly, I shoot an amp of prop EOD and take 20mg of var daily. I know the var is a low dose, but I don't really need that much with good var. I've run Oxandrin @ 40mg and it was too much. With a little test, 20mg var is plenty for me. Seriously considering a low dose tren /test blast next time around. Think Kel posted up he gets great results with fairly light doses. LOL, I know what high dose tren does to me and indirectly, to the world around me.

Incline d'bell curl- 2 w/u, Work-7,drop,3+,drop,2+. 5 count neg on partials.
Seated d'bell curl- 1 w/, Work1-2+,drop,2+,drop,4+. Rested 1 minute and hit another work set @ my last drop weight. Work2- 7+ w/ 5 count neg on last partial.
Wide grip cable curls w/ straight bar- Work 1- 7 reps w/ slow 5 count positive and 10 count neg on each rep. Rested 1 minute and dropped just a smidgen of weight. Work2- 6 reps w/ slow 5 count neg.
Close grip Smythe press- 2 w/u, Work1- 8,drop,5. Rest 1 minute. Work2- 5+ reps @ my last drop weight w/ a mindnumbing 15 count hold into slow neg. on the partial rep.
Triceps pressdown w/ bent handle- 1 w/u, Work- 7+,drop,5+ w/ a 10 count hold on both partials.
D'bell skulls- 8 solid reps.
Pinwheels to failure and then biceps stretches off a high bar in the Smythe machine for a painfully long 75 count.

Totally spent and wobbling around a bit when I got done. 46 minutes.

[clarky.]

Thanks Clarky... I always do that at the very least Clarkey you are a great guy and I'm proud we have crossed paths - Andy that goes for everyone in this thread... Thank you Big Man for this thread it's made me grow as a person and BBer it's a great privelidge to be in here(as BG stated as well)!

Nach, you and me both mate. Really if it was not for the big man starting this thread then we would probs just be talking on the main board like all the rest. In here it is so so different i really really do see you and all as friends nach i do... Yous might think this is not true or nonsense but it it true.

Look what we have in here nach, it really really is just unbelieveable you can not get this anywhere i don't care what anyone says you do not get this.

[clarky.]

Arms

EZ CG curls S/S'd w/DB hammers
Seated straight bar work(legs out just core and biceps)
Preachers off back of incline
Hammers ran rack 2x

Seated V bar behind head
Skulls s/s'd cable kickbacks
Lying rope extensions s/s'd w/weighted dips
Rev pushdowns

Didn't stop moving very short rest periods(30sec) in between sets 50min

Nice session fella, ran rack x2 fvcking show off hahahahaha

[clarky.]

Ok, just got back from seeing the cute phlebotomist. Got rid of a pint even though I clotted twice. I lifted before I went, drank a gallon of water, but think I may have sweated out more than that. My mind was focused on arms this morning, so when I got to the shop, I raised the roll up door, opened a few windows, turned a squirrel cage fan from an HVAC unit and an old school AirKing industrial fan. Totally neglected to turn on the 48" barrel fan in front of the roll up door, so it was very miserable. I knew it was hot as Hades, but when the wife came down to the shop to help me pack up my stuff, she said "Dang, why don't you use the big fan too?". Guess that explains why it seemed hotter than usual. Just goes to show even us gingers ain't perfect.

Good intense lift. I shot an amp of prop and a cc of 50mg TNE which really helps me focus, but is rough on my Hct (especially alongside prop) and 20 mg of var. Got about 2-3 weeks left and then it's back to just TRT. My blast is light. In addition to 100 mg of cyp weekly, I shoot an amp of prop EOD and take 20mg of var daily. I know the var is a low dose, but I don't really need that much with good var. I've run Oxandrin @ 40mg and it was too much. With a little test, 20mg var is plenty for me. Seriously considering a low dose tren /test blast next time around. Think Kel posted up he gets great results with fairly light doses. LOL, I know what high dose tren does to me and indirectly, to the world around me.

Incline d'bell curl- 2 w/u, Work-7,drop,3+,drop,2+. 5 count neg on partials.
Seated d'bell curl- 1 w/, Work1-2+,drop,2+,drop,4+. Rested 1 minute and hit another work set @ my last drop weight. Work2- 7+ w/ 5 count neg on last partial.
Wide grip cable curls w/ straight bar- Work 1- 7 reps w/ slow 5 count positive and 10 count neg on each rep. Rested 1 minute and dropped just a smidgen of weight. Work2- 6 reps w/ slow 5 count neg.
Close grip Smythe press- 2 w/u, Work1- 8,drop,5. Rest 1 minute. Work2- 5+ reps @ my last drop weight w/ a mindnumbing 15 count hold into slow neg. on the partial rep.
Triceps pressdown w/ bent handle- 1 w/u, Work- 7+,drop,5+ w/ a 10 count hold on both partials.
D'bell skulls- 8 solid reps.
Pinwheels to failure and then biceps stretches off a high bar in the Smythe machine for a painfully long 75 count.

Totally spent and wobbling around a bit when I got done. 46 minutes.

ya big mad mother fvcker.... What a session again mate, your killing it as usual....So funny with the var AG it just goes to show the pure and utter sh!t ppl get from ugl.

[kelkel]

Will do and thanks, Kel. I've tried increasing my flexibility in calf and Achilles tendon, but never had much success. I'll defo give the work boots a try. That is one thing about using the plates, I just don't feel grounded/connected to the floor.
I'll give the low bar position a try again as well. The mid position just rested well across my back and posteriors.
Again, the help is much appreciated. .

The boots will alleviate that issue for you. I'm not saying to switch to low bar's, just find the position that suits your mechanics. One more thing to add, when you start your squats the first movement should be pushing your hips back, NOT simply bending the knees. This will help to keep you in a better position where the knees don't extend as far toward your toes. You'll be stronger as well.

just my .02

[Hazard]

Will do and thanks, Kel. I've tried increasing my flexibility in calf and Achilles tendon, but never had much success. I'll defo give the work boots a try. That is one thing about using the plates, I just don't feel grounded/connected to the floor. I'll give the low bar position a try again as well. The mid position just rested well across my back and posteriors. Again, the help is much appreciated. .

I'm being 100% serious when I say this..... Take a yoga class. I wouldn't doit for the longest time. I finally went and that shit was tough! You walk out of class tired but more flexible. A good instructor will work on the feet also. The stretches he had us do were awesome for the foot muscles, calve, and tendons.

[almostgone]

The boots will alleviate that issue for you. I'm not saying to switch to low bar's, just find the position that suits your mechanics. One more thing to add, when you start your squats the first movement should be pushing your hips back, NOT simply bending the knees. This will help to keep you in a better position where the knees don't extend as far toward your toes. You'll be stronger as well.

just my .02

Thanks, Kel. The hips are the first thing moving when I start the descent and I defo keep my knees behind my toes. Sounds like I 've got some great input here, and I'll put it.to work.
Also, your .02 is worth waaaaaay more then .02 in my book. Much appreciated!!!!

[almostgone]

I'm being 100% serious when I say this..... Take a yoga class. I wouldn't doit for the longest time. I finally went and that shit was tough! You walk out of class tired but more flexible. A good instructor will work on the feet also. The stretches he had us do were awesome for the foot muscles, calve, and tendons.

Thanks, Haz! Honestly, I've considered giving yoga a try specifically to get more flexibility. The wife and I rode by one studio in the closest medium sized city and also by the closest YMCA. I may have made some inadvertent comments about the exceptional geometry of the ladies and how well their pants fit. All I got from the wife was "Oh, God" and she rolled her eyes.

[Hazard]

Thanks, Haz! Honestly, I've considered giving yoga a try specifically to get more flexibility. The wife and I rode by one studio in the closest medium sized city and also by the closest YMCA. I may have made some inadvertent comments about the exceptional geometry of the ladies and how well their pants fit. All I got from the wife was "Oh, God" and she rolled her eyes.

I was really surprised at how flexible I was afterwards. I couldn't touch the floor with my hands and legs straight. After class I was able to nicely

[almostgone]

ya big mad mother fvcker.... What a session again mate, your killing it as usual....So funny with the var AG it just goes to show the pure and utter sh!t ppl get from ugl.

Good var is sooo much better than the dbol laced stuff you generally see and if you can find some pharma, buy as much as you can comfortably afford. It's well worth it.
It's amazing how much easier it is to get deep into a lift with a little extra supplementation. I hope to keep the good groove going even after this little blast.
You've been knocking the sh!t out of your lifting as well! I see all those double drops you're doing.