**Marcus's HIT Dungeon**

[almostgone]

^^^ Back on tren ?

[almostgone]

Woke up thinking about work. Bummer. Going to grab a cup of ff yogurt and throw blackberries at it in a fit of anger, then consume it. Catch up again after while.

[clarky.]

Its in the open......now Ill post some nudes if you want except they really might make me look narrow like Silabolin thinks!


But on the real......Ide hit that.

[NACH3]

^^^ Back on tren ?

Hahahaha

[BG]

OK did morning cardio and forearms, heading back for hams/deading.

[almostgone]

Just as I got back to sleep, UPS came rolling through w/ an order from True Nutrition of protein powder and some dextrose. I really like their cafe mocha flavor when you order it with heavy flavor.
Might as well eat a small meal.and then try to crash for 4 hours. Hello chicken and rice w/ a dash of BBQ sauce and spinach on the side.

[NACH3]

Gettin ready to hit chest and something or just chest - will see how things go!

Report back later fellas

[Sfla80]

On my way to kill back.....

[BG]

Putting in an order tonight. I'm going to make a during work out fast carb/protein shake and a post work out. l

Just as I got back to sleep, UPS came rolling through w/ an order from True Nutrition of protein powder and some dextrose. I really like their cafe mocha flavor when you order it with heavy flavor.
Might as well eat a small meal.and then try to crash for 4 hours. Hello chicken and rice w/ a dash of BBQ sauce and spinach on the side.

[GirlyGymRat]

If.you need a fat man's shirt, I can spare one or two. . LOL, don't get me wrong, I still need them, but I can spare one or two. I've got Cintas work shirts or T-shirts in various colors with either skulls or demons. Your choice. My wardrobe is very limited. If I'm not at work, I'm bumming around buying more groceries or staring at the gun counter and sweating.

Funny stuff right there

[NACH3]

Chest & Tricep work
Stretching RC ex's pre/& intra

Decline smith press
3 Warm ups 2 feelers - went with higher reps on this
2w 295(shoulda hit 305 miscounted) 15+/12+ 3 drop sets + 2RPs filled up with blood(this press is easier on my shoulder too)

Hammer strength palms facing press(upper inner - first time using really isolates nicely)
2warm ups 2 feelers
2w 10+/7+ 3 drops + 3RPs after last drop - my chest exploded
[/B]All the cables were done in order Finished each cable ex then drops then RPs then on to next only 30sec between sets just enough time to strip my plates on drops 10sec for RPs

Incline cable flys[/B]
1w 3 drops then pyramided back up and dropped again HURT SO GOOD!

Cables Low to high
2w DD + 2RPs
Cables low to mid. [h only 30sec in c for RPs[/B]
2w DD + 2 RPS
CABLES mid
3w + drop + 2RPs

Hammer strength incline press
2w 3 drops + RP/+RP
TRIS

STANDING EZ BAR EXTENSIONS(behind head) stretching long head s/s'd rev grip skull crushers
4x 8-15 throughout - reps dropping each set

Seated weighted dips
2w + 2RPs

Palm down single arm push downs
2w + 3RPs aside

EZ BAR PUSHDOWNS
2w 2drops + RP/RP

Torched fellas - done in a very intense 50ish min

[Sfla80]

Back day.

Was a test to see if I felt anything bad. PT has only told me not to do any movements for legs with weight on my back. Never said anything about back movements. So went at it.

Standing lat pds 4 sets. Last two very slow negatives.

Seated cg rows. 1w 3f (kept feeling good here and kept moving weight up) so my heaviest has been 210 but next weight is 225. Kinda big jump. I hit 210 6 times that was considered 3 f set. Set 225 got 4 soild reps new weight!! Dropped twice

DB rows. 90s two sets.

Low pully hammer strength 2f 1w (new weight 3 45s, 1 25s , 1 10s) dd

Onto wide grip pds. This is wear I felt the pain. Think it was the full arm strecth. I adjusted knee lock little higher and keep that leg straight. Dropped the weight a good amount. Thinking burn outs. But once I get to full extensions on arms. Sharp pain hits.

So called it quits.

Felt good though. Feel strong, and "feel" like I'm getting thicker. But could be in the head lmao.

[almostgone]

Ok, I'm going to try this and see what happens. Will post up later.

[kelkel]

Felt good though. Feel strong, and "feel" like I'm getting thicker. But could be in the head lmao.

So measure your head!

[kelkel]

Ok, I'm going to try this and see what happens. Will post up later.

Exactly what Sholv'a said. He never looked back......

[BG]

Great work out Nach and Sfla.

Monday
Am cardio

Night-Hams

Single rev curls plates
Hacks-real deep feet close pyramid 6 sets
Deads-warms, 405x12 no touches, 505x6 and 545x5. Felt strong, didnt feel "heavy"
Lying down rev curls-2 drops/Fixed weight high foot leg press 3/4 reps to isolate hams supers
Calves

Barely made it up the stairs to leave. Left it all at the gym.

[BG]

Hey AG true nutrition order in, 1st is my post work out shake and the second is during


Custom Mix
SKU:9999
Edit
- Micellar Casein [Milk] (40%)
- PeptoPro – Hydrolyzed Caseinate [Milk] (20%)
- Hydrolyzed Whey Protein Ultra Grade [Milk] (20%)
- Hydrolyzed Whey Protein High Grade [Milk] (10%)
- Maltodextrin (5%)
- Avocado Oil Powder - non-GMO (5%)
- TrueFlavor™ French Vanilla
- EZ-Seal Upright Mylar Bag $0.25
- Electrolytes Boost

Custom Mix
SKU:9999
Edit
- Hydrolyzed Whey Protein Ultra Grade [Milk] (30%)
- Highly Branched Cyclic Dextrin (25%)
- ModCarb™ (25%)
- Hydrolyzed Whey Protein Super Grade [Milk] (20%)
- TrueFlavor™ French Vanilla (Heavy)
- EZ-Seal Upright Mylar Bag $0.25
- Carb Enzyme Boost
- Branched Chain Aminos Boost
- Essential Aminos Boost

[almostgone]

Exactly what Sholv'a said. He never looked back......

Awwww, dang.

[almostgone]

Hey AG true nutrition order in, 1st is my post work out shake and the second is during


Custom Mix
SKU:9999
Edit
- Micellar Casein [Milk] (40%)
- PeptoPro – Hydrolyzed Caseinate [Milk] (20%)
- Hydrolyzed Whey Protein Ultra Grade [Milk] (20%)
- Hydrolyzed Whey Protein High Grade [Milk] (10%)
- Maltodextrin (5%)
- Avocado Oil Powder - non-GMO (5%)
- TrueFlavor™ French Vanilla
- EZ-Seal Upright Mylar Bag $0.25
- Electrolytes Boost

Custom Mix
SKU:9999
Edit
- Hydrolyzed Whey Protein Ultra Grade [Milk] (30%)
- Highly Branched Cyclic Dextrin (25%)
- ModCarb™ (25%)
- Hydrolyzed Whey Protein Super Grade [Milk] (20%)
- TrueFlavor™ French Vanilla (Heavy)
- EZ-Seal Upright Mylar Bag $0.25
- Carb Enzyme Boost
- Branched Chain Aminos Boost
- Essential Aminos Boost

Nice!! I haven't made up a custom blend in ages. Glad you posted yours up. The avacado oil powder is it just for a little energy boost from good fats? How do you like the PeptoPro? Some guys swear by it.

Edit: By the way, I just copied the fvck out of that blend for future reference.

[Hazard]

I'm finally done! I have the next two days off :-)

[NACH3]

Great work out Nach and Sfla


Thx BG!! And Likewise... I think I'm gonna start doing posterior chain on Sunday's or Monday's myself! Your a strong MFer... Your Deads <---- is where I need to get to! Do you incorporate Snatch grip deads?

[NACH3]

I'm finally done! I have the next two days off :-)

I bet your happy sleepy time?!?! Lol

[almostgone]

Ok, it's hotter than a $50 pistol here. 89°F and 87% humidity when I went to the shop. Really makes breathing a bit more difficult, but I survived. Tonight was my first cardio/working on squat form night.
Before I did any cardio or tinkered with squat form, I did a bit of hip and quad stretching and a quick set of 100 crunches to loosen up ye olde lower back. Tinkered around with bar position and for now, I think I'm going to stay with mid position on the bar. I tried low bar position and I found myself tending to lean forward in an attempt to get the bar low. Sure some of it is related to shoulder flexibility and with time I may find the lower position works better for me/feels more centered.
After that I rolled my bench in between the spotter arms of my Smythe machine, locked my hands behind my head, and just started working on lowering into the seated position, just touching bench, and then coming back up. After a bit, I started tinkering with foot position, and the one that felt the most comfortable/right for me currently is a slightly wide stance with toes pointed outward @ a slight angle.
Once, I got that settled, I just started doing groups of 15 -20 bodyweight squats with hands locked behind my head, stop, grab a bit of water, grab some air, and go again. Kept that up for a good 20 minutes and was totally soaked.
Then as a reward, I loaded up my leg press and seated calf machine.
Seated calf raises- 22 -12 -9+. (The dashes indicate a rest pause). Then went straight to the leg press for standing calf raises.
Standing calf raises - 14-12+ - 9 w/ a double bounce at the bottom.

Roughly 32 minutes not including the crunches and stretching or stripping plates. Will slowly work up into some weight as my form improves and I find my groove. Hopefully this counts as cardio, as I will be making this a regular part of my lifting rotation and I like this much better than that treadmill thing.

Edit: Also, thinking of alternating rep ranges on calf raises. Maybe work a higher number of reps every other time?

[Hazard]

I bet your happy sleepy time?!?! Lol

plan on sleeping till noon lol

[NACH3]

plan on sleeping till noon lol

Lmao I surely figured Brotha! Enjoy it!

[marcus300]

Emergency day off

So I am training arms this morning

coffee getting ready

[clarky.]

Morning guys,GGR. Feel good the day, looking forward to ma session later. It's to be really really hot here the day 22℃. Nothing for you guys but fvck that's hot here.

Shoulders and traps are in order the day, i'll report back the night fellas.

[almostgone]

Emergency day off

So I am training arms this morning

coffee getting ready

I want to take one of those, but I have 1 vacation day left. Figure something will go wrong and I will need it later in the year.

Enjoy your day, Marcus!

[marcus300]

I want to take one of those, but I have 1 vacation day left. Figure something will go wrong and I will need it later in the year.

Enjoy your day, Marcus!

Its trading, training and then I'm going seeing someone later on. Then one more day tomorrow and off for a week to de-stress lol lol

[marcus300]

just had my coffee

[InternalFire]

morning HIT'ers

another powerful day

show must go on

[DCI]

Great posts lads in here. Last night I went to the gym felt good actually

Was about 10 to 20% weaker than normal for my lifts but will improve no doubt.

I did chest started with a good few warm ups and strechs did flat bench to begin with. Did some feeler sets and felt good. Then went into heavy weights. Did up till failure but no more and a light drop set to make it easier on my joints etc.

Then inner chest db press again same as above felt good tbh.

Then incline same again these were good hard tho ha. And to finish with some db flies.

And abs.

[almostgone]

Nice, DCI. You're back in the saddle already.

[DCI]

Nice, DCI. You're back in the saddle already.

Back tonight I am thinking back on my meal plan i have laid out for me

[NACH3]

Morning HITers!

Wow my chest is absolutely blasted.... Tris very sore to the touch

I'm thinking back today! Hope you all have a kickass day!

Marcus.... Why no waffling :/ lolol

[BG]

Nice!! I haven't made up a custom blend in ages. Glad you posted yours up. The avacado oil powder is it just for a little energy boost from good fats? How do you like the PeptoPro? Some guys swear by it.

Edit: By the way, I just copied the fvck out of that blend for future reference.

PeptoPro is awesome but Im a little bit broke so thats the economy mix, usually I do 40% pep but at 29$ a lb I couldn't go for it this time. I wouldn'd go over 5% with the avocado oil, I did 10 or 15% once and it was nasty and would have goo balls in it when mixed.

[BG]

Do you incorporate Snatch grip deads?

Reg grip? Thats how I do them, 100% old school Ill do sumos next week instead of the hack.

[BG]

Back tonight I am thinking back on my meal plan i have laid out for me

Those are two big work outs in a row especially when starting again. How about a fill day of reardelts/traps/forearms/abs/cardio and crush back tomorrow? Just an idea.

[almostgone]

PeptoPro is awesome but Im a little bit broke so thats the economy mix, usually I do 40% pep but at 29$ a lb I couldn't go for it this time. I wouldn'd go over 5% with the avocado oil, I did 10 or 15% once and it was nasty and would have goo balls in it when mixed.

Thanks for the info, buddy. I may order up a similar blend soon just for shits and giggles. The avocado is just for a bit of energy from a good fat source?

[BG]

Morning guys. Am cardio light restrictive lat/arms/abs. Tonight delts/traps/abs/cardio. Ive been stretching my lower half every day and I feel so much better. Wish I were smart enough to figure these things earlier in life


GGR Im not sure, have I been missing your workout post?