**Marcus's HIT Dungeon**

[almostgone]

What do you use ag? Brand..etc

I've always been a fan of True Nutrition and have used them for a decade or more? I generally buy the whey protein isolate for pre and post lift ( I add a little dextrose post lift) and they have a night time mixture that I like as well.
You can also make a custom blend of what you want, get 2x flavor, etc. BG posted a custom mix he recently ordered. Let me see if I can find it.

[almostgone]

Actually, I saved what BG posted for personal reference:
This is 2 he had mixed up.

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]

BG this should help keep the sun off ya:

Now that's a hat!

[almostgone]

Whats up everyone, working like a slave, hot as balls no shade all day, real tough. Just have 3 more days and it should be finished so I have to press through. Odd thing, my pack was stuck for about 5 days between europe and us, monday we got a notice in PO about going in with ID to re-register and they said no pack to my wife but tracking says its been there since monday. So sat I have to go in and feel them out and see whats going on .....fun. Doesnt help that my wife is bugging too.

Weird. Hate it when things get crazy with tracking. International tracking doesn't seem to operate as smoothly as it used to.

[almostgone]

Man, my ass was dragging, but I got it done. Pullback lift tonight. 2 working sets on some things with slight drop in weight and a quick minute or so rest between sets.

1 set of crunches to warm up.
Leg extensions- 2 w/u, Work1-18 reps. Drop weight.Work2- 20 reps.
Jefferson squats- 10 good reps w/ left foot forward and then the same with right foot forward.
Hacks- 1 w/u, Work- 10 good reps
Reverse hacks- Work - 12 good reps.
Leg press- Work1- 12 reps. Drop a little weight. Work 2- 11 solid reps.
Leg curls- Work - 12 reps.

48 minutes not including crunches.

[almostgone]

If they're up for it, I wouldn't want to put anyone on the spot if they didn't feel comfortable with being interviewed. I had to go look through the interview thread first, hopefully I didn't list any that have already been interviewed.

Sfla
Mr. BB
Numbere
Clarky
Nach
This Angel Bites (if you speak with her. Haven't seen her online for a bit).
ChiefLee (seems like a lady very dedicated to the gym).
BackinBlack
Proximal
Elastica
Bio-Active
MikeXXL

Ok boss, I think I got my list revised and updated? Again, I wouldn't want to put anyone on the spot if they didn't want to be interviewed. If I think of anymore, I'll revise this post and bump it again.

[clarky.]

Morning guys,GGR. Shoulders and traps have a nice dull ache. Chest the night, i'll report back the night. Really busy with sh!t the now fellas am fvcking missing everything, by the time a finish work the go for a session then get things sorted at home am fvcked.

[clarky.]

Man, my ass was dragging, but I got it done. Pullback lift tonight. 2 working sets on some things with slight drop in weight and a quick minute or so rest between sets.

1 set of crunches to warm up.
Leg extensions- 2 w/u, Work1-18 reps. Drop weight.Work2- 20 reps.
Jefferson squats- 10 good reps w/ left foot forward and then the same with right foot forward.
Hacks- 1 w/u, Work- 10 good reps
Reverse hacks- Work - 12 good reps.
Leg press- Work1- 12 reps. Drop a little weight. Work 2- 11 solid reps.
Leg curls- Work - 12 reps.

48 minutes not including crunches.

Nice session mate.

[almostgone]

Nice session mate.

Thanks, Clarky. I wasn't particularly pleased with it, but starting to feel it now so maybe it wasn't a dud.
I know what you mean about being overwhelmed. Think I've got shit to do everyday this week in addition to work and getting in my lifts. Going to the dentist this morning. Have a feeling it's not going to be a cheap visit. Insurance covers the cleaning, but the crown I broke is probably going to dig into my pocket.

[almostgone]

Oooh, post # 40k coming up soon! Page 1,000 going to be right there with it.

[clarky.]

Thanks, Clarky. I wasn't particularly pleased with it, but starting to feel it now so maybe it wasn't a dud.
I know what you mean about being overwhelmed. Think I've got shit to do everyday this week in addition to work and getting in my lifts. Going to the dentist this morning. Have a feeling it's not going to be a cheap visit. Insurance covers the cleaning, but the crown I broke is probably going to dig into my pocket.

Funny, how we think/feel that way then we are rather sore next day. Just goes to show we are still punishing our body when we don't lift as heavy as we normally do.

My check up is due as well, nothing wrong but am sure the fvckers will find something, like ohh i'll give them a clean just to get ££ the cvnts. Hey the wee bird is sooo fvcking hot though lol. I'll phone the day haha.

[marcus300]

Morning

[InternalFire]

Morning people!

[marcus300]

Clarky MMmmmmmm interview you up for it,

[almostgone]

Funny, how we think/feel that way then we are rather sore next day. Just goes to show we are still punishing our body when we don't lift as heavy as we normally do.

My check up is due as well, nothing wrong but am sure the fvckers will find something, like ohh i'll give them a clean just to get ££ the cvnts. Hey the wee bird is sooo fvcking hot though lol. I'll phone the day haha.

When my wife went for her last cleaning, she said the dental hygienist we see had gotten an " enhancement". Hopefully, the enhancement is greater than her arm's reach.

[InternalFire]

Day #3 on cleansing and fasting, those fibrous fruit squashes do great job pumping them guts out haha.
Ordered some quality 14pound of 90%+ whey isolate, should hit me before this weekend... preparing myself for some bulk season

[NACH3]

Morning Fellas,

I definitely feel more refreshed doing EOD training - and filling out more and more... Happy with they way things are moving... I'll be hitting legs today and will surely be reporting back!

Have a badass day everyone!

[Proximal]

Morning all.

Chugging down the morning coffee, then off to work.

Rear delts, back and biceps afterwards.

Have a great one everyone!

[InternalFire]

Morning all.

Chugging down the morning coffee, then off to work.

Rear delts, back and biceps afterwards.

Have a great one everyone!

Way to go Proxi, thats the spirit! Rock on everyone!

[Bodacious]

Morning all!! Still here reading all the time. Still lifting my ass off. I need to start posting more/ put my workouts back up that helped when I did. Getting ready to take a few days off(4 straight) and rest and do some other things going to hike/play golf/do some bike riding before it gets to late in the season... just enjoy some time with the wife also.

Good to see everyone killing it!!

Just an little update on my self still weighing in 233 give or take a lb. (depending on when I weigh.) Still pretty strong for me. I ended up on flat bench 295 for 2 then dropped and did 275 for 5 a one Force. So that's good for me off cycle. I remember not being able to press 275. I also never do BB bench either. So I have to give this thread a BIG THANKS for that.

My legs are hanging in there. I think we all know from my past my back trouble so I don't squat heavy at all. I try and leg press somewhat heavy but still a little light. I mostly just iso the muscles and squeeze the shit out of them.

Anyways I need to stop rambling. Hope everyone kills it today... Time to get it!!!

[kelkel]

ohh i'll give them a clean just to get ££ the cvnts. Hey the wee bird is sooo fvcking hot though lol. I'll phone the day haha.

WTF did you just say?

[NACH3]

Morning all!! Still here reading all the time. Still lifting my ass off. I need to start posting more/ put my workouts back up that helped when I did. Getting ready to take a few days off(4 straight) and rest and do some other things going to hike/play golf/do some bike riding before it gets to late in the season... just enjoy some time with the wife also.

Good to see everyone killing it!!

Just an little update on my self still weighing in 233 give or take a lb. (depending on when I weigh.) Still pretty strong for me. I ended up on flat bench 295 for 2 then dropped and did 275 for 5 a one Force. So that's good for me off cycle. I remember not being able to press 275. I also never do BB bench either. So I have to give this thread a BIG THANKS for that.

My legs are hanging in there. I think we all know from my past my back trouble so I don't squat heavy at all. I try and leg press somewhat heavy but still a little light. I mostly just iso the muscles and squeeze the shit out of them.

Anyways I need to stop rambling. Hope everyone kills it today... Time to get it!!!

Very nice Bod! Keep pushing but train smart(that's the pot calling the kettle black lol)...

When are you hopping on your npp blast?! If you need anything pm me anytime! Best of luck - your gonna love it!

[Bodacious]

Will do Nach! Sept 19. Is the day. I like to plan plan plan...lol... Thats the day. I am hoping for good gains and a smooth cycle. I wanna stay lean throughout also. Thanks for everything.

Just got done killing shoulders.Good workout for sure. Even had a guy make me feel good today. I was doing DB press my working set and a guy came over and said damn man thats a lot of weight to press with them long arms. I was still a little dizzy and said something along the line thanks. He then said are you okay? I just nodded my head ...thinking to my self I might fucking pass out.

After I got done we talked for 5 to 10 mins.

Hope everyone has a good day. Will try and get back on later if work allows.

Kill it!!

[almostgone]

Ok, teeth are clean and will be getting the broken crown fixed Friday. Got home to some nice surprises from the mail lady.
I've been wearing the generic Mueller mouth guards when I lift (they are extra thick at the back. After my crown is fixed and I mold a new mouth guard I'll see how it feels. Been debating trying one of the basic New Age type mouth guards? I have to wear something or I'll shatter teeth and dental work.

[almostgone]

Looks like my schedule will be changing in a few weeks. Engineering wants me for some projects, my boss doesn't want me to leave the machine shop because I'm fairly good at what I do. They've been swordfighting via email and meetings for a couple of weeks about it and this seems to be the compromise they settled on.
So, I'll probably end up working a split shift, say maybe 2 or 3 a.m. to 12 or 1 p.m. May be on this schedule for quite some time once it starts, but I'll still be lifting and posting, just at slightly different hours.
However, I'll still be monitoring my PMs and emails on the new schedule, it just may take me a bit longer to respond.
They are willing to let me flex my hours somewhat, so I am hoping I can work 4 10-12 hour days and one 8 hour day and have a weekend off here and there.

[NACH3]

Fueling up now fellas - a bit tired but I'll get moving....

Im gonna go get a nitro cold brew from Starbucks(over 600mgs of caffeine)

[clarky.]

Looks like my schedule will be changing in a few weeks. Engineering wants me for some projects, my boss doesn't want me to leave the machine shop because I'm fairly good at what I do. They've been swordfighting via email and meetings for a couple of weeks about it and this seems to be the compromise they settled on.
So, I'll probably end up working a split shift, say maybe 2 or 3 a.m. to 12 or 1 p.m. May be on this schedule for quite some time once it starts, but I'll still be lifting and posting, just at slightly different hours.
However, I'll still be monitoring my PMs and emails on the new schedule, it just may take me a bit longer to respond.
They are willing to let me flex my hours somewhat, so I am hoping I can work 4 10-12 hour days and one 8 hour day and have a weekend off here and there.

Haha they are fighting over you, good stuff. Just goes to show how good you are AG. I had it once where i work now i did feel good.

[Marsoc]

Might do what i can today with some legs. No gym pass so I'll make do with my brother n laws bowflex and super set with one leg on steps doing air squats, lunges, etc etc. stair sprints again super set with air squats after each climb

[NACH3]

Ok, teeth are clean and will be getting the broken crown fixed Friday. Got home to some nice surprises from the mail lady.
I've been wearing the generic Mueller mouth guards when I lift (they are extra thick at the back. After my crown is fixed and I mold a new mouth guard I'll see how it feels. Been debating trying one of the basic New Age type mouth guards? [B]I have to wear something or I'll shatter teeth and dental work.

Unfortunately AG, I know all to well... Cracked 2 wisdom teeth and 2 muollers, too, at same time

[marcus300]

Killed shoulder today, also really worked on my RC's with the ball and rumble roller. Bruised at the moment or that's what it feels like. Its feeling better but only slightly and I think its due to not training them every week, its around once every 10 days

[clarky.]

Did chest the night fellas, went great.

Cable fly 1 working 1 drop

Pec dec 1 working 1 drop

Incline hammer 1 working 1 drop **new weight**

Leaning one arm db fly 2 sets a side

Incline db press 1 working 1 drop last two reps were forced

Done.

Aww good heavy session fellas, i was doing my drop on the db press and one off the guys i talk to was on the next bench. He seen i was done, i could only get half way up and he spotted me on the last two forced it was great.

[NACH3]

Killed shoulder today, also really worked on my RC's with the ball and rumble roller. Bruised at the moment or that's what it feels like. Its feeling better but only slightly and I think its due to not training them every week, its around once every 10 days

Sounds excellent!

I've noticed that since adding more rest days and going with an 8-9 day schedule my delts are feeling a lil better, too... Now just gotta take it to the NEXT level

[clarky.]

Clarky MMmmmmmm interview you up for it,

..

[Cuz]

Sounds excellent!

I've noticed that since adding more rest days and going with an 8-9 day schedule my delts are feeling a lil better, too... Now just gotta take it to the NEXT level

Its the only way to go

[NACH3]

..

LOL

Its the only way to go

Absolutely is Cuz... I was very much overtraining and not resting enough... I'm learning if something isn't feeling right I'll actually take another day off - like today - just really tired was up at 240am and just haven't been getting the sleep I need consistently - bug hats all changing

[InternalFire]

well fellows, my upregulated metabolism forced me out of fasting 72h in... I cant do it no longer, Im almost collapsing, downed a raspberry smoothie and damn insulin spike or whatever happened thought gonna take my lights out 10 mins later... downed massive whey mix and returned back to earth... replenishing starts in the morning and will draw down my new diet blueprints for the week

Night all

[Marsoc]

Yeah so...I just HIT my legs in a session and then really HIIT them along with it..using what little options I had aside from stair sprints and body weight super sets etc..

[Proximal]

Went back to the bent over dumbbell rows-with the elbows high. Head pointed to 12 o'clock, elbows pointed to 10 and 2. Hits my rear-delts like nothing else.

And man do I love one armed preacher curls: 8 reps, super-slow negatives --> 3 forced positives with super-slow negatives-->then continued assist positives until negatives have complete & absolute failure.

Saw the best shoulder guy at the practice yesterday. Verdict is . . . my shoulder is beyond repair. On the positive side though, I don't have pain and the arthritic changes are minimal. Asked him if he was a betting man, how long he would bet that I have before a total shoulder . . . answer was possibly 10 years. Damn, wanted to really hit the gym hard till the day I die. Lets see what they can do with those replacements in the mean-time ! Right now, training hard, but just a LOT smarter!

[Marsoc]

Went back to the bent over dumbbell rows-with the elbows high. Head pointed to 12 o'clock, elbows pointed to 10 and 2. Hits my rear-delts like nothing else.

And man do I love one armed preacher curls: 8 reps, super-slow negatives --> 3 forced positives with super-slow negatives-->then continued assist positives until negatives have complete & absolute failure.

Saw the best shoulder guy at the practice yesterday. Verdict is . . . my shoulder is beyond repair. On the positive side though, I don't have pain and the arthritic changes are minimal. Asked him if he was a betting man, how long he would bet that I have before a total shoulder . . . answer was possibly 10 years. Damn, wanted to really hit the gym hard till the day I die. Lets see what they can do with those replacements in the mean-time ! Right now, training hard, but just a LOT smarter!

Ever since I felt a sting in my left shoulder or right or whatever from doing masonry brick work. Laborite and installing etc. I've always felt my shoulders get a little "hot" sometimes when doing other exercises like. Standing lower chest cable flys etc. im always weary about burning it out... Stay away from behind the neck military presses. Hard on the shoulders.

[almostgone]

Haha they are fighting over you, good stuff. Just goes to show how good you are AG. I had it once where i work now i did feel good.

Thanks, Clarky! I don't know if I'm that good, but I do try to give them a tad more work than they pay for.