**Marcus's HIT Dungeon**

[clarky.]

https://youtu.be/MGrmt931tNY

[Proximal]

https://youtu.be/MGrmt931tNY

Getting ready to go hit legs and abs, was really psyched with the video . . . till the hot young lady at the end sent the blood in the wrong direction.

Damn you Clarky, had everything timed perfectly: breakfast, lots of coffee, quick stop on the forum for motivation, then this. Now I have to hit the reset button. Thanks

[Igifuno]

Nice session clarky. Just got done with back. On a pullback and decided to throw in bis and forearms. Felt good.


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[RaginCajun]

I know I should know about this but what is voodoo floss

[BG]

What's up boys, legs for me today, only did a small workout on vacation so I should be well rested. I just bumped trt up to 500 and added 150 mgs of tren on top of the 500 primo I've been running for 3 weeks. Time to get big, 2017 is going to be a good year.

[Igifuno]

What's up boys, legs for me today, only did a small workout on vacation so I should be well rested. I just bumped trt up to 500 and added 150 mgs of tren on top of the 500 primo I've been running for 3 weeks. Time to get big, 2017 is going to be a good year.

Woo! Sounds like fun. Get it BG!


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[almostgone]

I know I should know about this but what is voodoo floss

Basically a rubber strip you wrap around joints (knees and elbows) and then you work the joint back and forth. It helps with inflammation of the joints.
Do a YouTube search using the terms "Voodoo Floss and elbow". That should help you out, RC.

[kelkel]

What's up boys, legs for me today, only did a small workout on vacation so I should be well rested. I just bumped trt up to 500 and added 150 mgs of tren on top of the 500 primo I've been running for 3 weeks. Time to get big, 2017 is going to be a good year.

That should do the trick!

Back n shoulders for me in a few minutes. No clue what's on the agenda till I'm there.

[Proximal]

Just finished legs, abs & elliptical. Saving my favorite/biceps for the last workout of the year tomorrow.

[kelkel]

Back and shoulders for me. Done.

Front pulldowns: Ramped up the rep speed today for a change. Felt good. 2 sets
Smith supported rows: Reverse grip today for first time. Had to drop weight but felt different. Different is good since I have limited equipment. 2 sets.
Bent overs: Stayed a bit lighter and really squeezed them. 2 sets
Dumbell simultaneous rows: 2 sets
Shrugs: Behind the back on smith for a change. Felt good for 2 sets, 15 reps or so.

Smith front press: 2 sets drop on last
Laterals: 2 sets with drop on last
Bent overs on bench: 2 sets, higher reps. Remember it's a small muscle so don't go so heavy you swing the weight past the target.

Good day.

[Mr.BB]

Good sessions guys!

No gym for me, went to buy a car, nothing fancy.

Time to get proper sleep, tooka little something to help.

G night...

[clarky.]

Getting ready to go hit legs and abs, was really psyched with the video . . . till the hot young lady at the end sent the blood in the wrong direction.

Damn you Clarky, had everything timed perfectly: breakfast, lots of coffee, quick stop on the forum for motivation, then this. Now I have to hit the reset button. Thanks

Hahaha

What's up boys, legs for me today, only did a small workout on vacation so I should be well rested. I just bumped trt up to 500 and added 150 mgs of tren on top of the 500 primo I've been running for 3 weeks. Time to get big, 2017 is going to be a good year.

Bigger! Waw. Your a shredded beast already so this is going to be mad.

Back and shoulders for me. Done.

Front pulldowns: Ramped up the rep speed today for a change. Felt good. 2 sets
Smith supported rows: Reverse grip today for first time. Had to drop weight but felt different. Different is good since I have limited equipment. 2 sets.
Bent overs: Stayed a bit lighter and really squeezed them. 2 sets
Dumbell simultaneous rows: 2 sets
Shrugs: Behind the back on smith for a change. Felt good for 2 sets, 15 reps or so.

Smith front press: 2 sets drop on last
Laterals: 2 sets with drop on last
Bent overs on bench: 2 sets, higher reps. Remember it's a small muscle so don't go so heavy you swing the weight past the target.

Good day.

Nice session big guy.

[clarky.]

Morning fellas, GGR, hope everything is ok.

Still in pain lol, back/lats still very sore and chest is just healed. Bi's are no to bad this morning sore but no bad, Tri's well fvck me. There hanging on for dear life by the tendons haha. Total fried, tri's are growing at a very good rate, very good shape (horseshoe).

[clarky.]

Fellas, GGR. I wish yous all a very happy new year. Have a good safe wk end everyone.

[almostgone]

Back and shoulders for me. Done.

Front pulldowns: Ramped up the rep speed today for a change. Felt good. 2 sets
Smith supported rows: Reverse grip today for first time. Had to drop weight but felt different. Different is good since I have limited equipment. 2 sets.
Bent overs: Stayed a bit lighter and really squeezed them. 2 sets
Dumbell simultaneous rows: 2 sets
Shrugs: Behind the back on smith for a change. Felt good for 2 sets, 15 reps or so.

Smith front press: 2 sets drop on last
Laterals: 2 sets with drop on last
Bent overs on bench: 2 sets, higher reps. Remember it's a small muscle so don't go so heavy you swing the weight past the target.

Good day.

I tried the underhand grip after you got me started.on the supported rows. Definitely makes a difference. I slid a tad higher up on the bench and man it really targets the muscle well.
Usually do Tbar rows for a couple months then go with the supported rows for a while.

[BRUTAL]

Morning people! How about throwing in some good legs this morning ... and coffee on top

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[almostgone]

Morning, all. I slept a good 11 hours and only woke up once to drink a shake and then once to tap a kidney. Feeling pretty good. Some stuff from work to tinker with today but legs are defo on the schedule sometime today.
Right elbow is tremendously better today, but will stick with the Voltaren for 10 days or so and keep with the elbow flossing.
So, any suggestions on the elbow issues that I think are related to poor squatting form on my part. Anyone think I need to go a tad wider on my grip or keep my elbows to the rear a tad more?

[almostgone]

Morning people! How about throwing in some good legs this morning ... and coffee on top

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Morning, Brutal!

[BRUTAL]

Morning, Brutal!

Morning AG.. I only had whimpy 5 hours but feels sufficient. I believe 1 espresso and legs should fix all that for most part of the day

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[Igifuno]

Fellas, GGR. I wish yous all a very happy new year. Have a good safe wk end everyone.

Happy new year clark


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[Proximal]

Fueling & caffeinating up for last workout of the year - biceps. 6 weeks into the blast, leaning out a touch, but have added 3 pounds. Goal for the next 8, maybe 10 weeks is cutting; time to see clean abs again (and maybe some veins).

[NACH3]

Happy New yrs fellas!

Im blasting off starting Tuesday

[clarky.]

Happy New yrs fellas!

Im blasting off starting Tuesday

Ohhh, what are you running Nach.

[Igifuno]

Happy New yrs fellas!

Im blasting off starting Tuesday

Happy new year nach!


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[Back In Black]

Happy New yrs fellas!

Im blasting off starting Tuesday

Good lad. I'm taking off tomorrow

[Proximal]

Oh hell-yes did I rip into my biceps today to end the year strong!

Machine curls: 2 ws w/ dd on second
Cable preachers: 2 ws w/ single drop on each
Reverse curls: 2 ws w/ single drop on each
Scott curls: 10 second negatives, lots of extra partial reps at top. Triple drop
Single arm curls: positives to fail, forced positives, then negatives to fail.

Had a grear year, but next year I want to turn heads with my progress. My new HIT friends, please, I really need your compound advice next year to take me to another level.

Happy and safe New Years everyone!

[Igifuno]

Nice session Prox. Just left a legs/abs session. Tore em up nicely. The first thing I'll think about when I wake up in 2017 is a pain in my quads and hams lol


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[clarky.]

https://youtu.be/jh7Mptgb7Lw

[clarky.]

Oh hell-yes did I rip into my biceps today to end the year strong!

Machine curls: 2 ws w/ dd on second
Cable preachers: 2 ws w/ single drop on each
Reverse curls: 2 ws w/ single drop on each
Scott curls: 10 second negatives, lots of extra partial reps at top. Triple drop
Single arm curls: positives to fail, forced positives, then negatives to fail.

Had a grear year, but next year I want to turn heads with my progress. My new HIT friends, please, I really need your compound advice next year to take me to another level.

Happy and safe New Years everyone!

Nice session prox.

[clarky.]

Nice session Prox. Just left a legs/abs session. Tore em up nicely. The first thing I'll think about when I wake up in 2017 is a pain in my quads and hams lol


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Hahaha good stuff big guy, wish you all the best IGI.

[Proximal]

https://youtu.be/jh7Mptgb7Lw

Thanks, time for lunch!

[NACH3]

Ohhh, what are you running Nach.

Sust(pharma)/NPP or deca and some d-bol(not sure if I want to kickstart it or backload it or even pulse it - pulsing seems to keep my gains coming strong without the sides like bloating) - then I'll switch to prop/ace/drol pulsed or kickstarted then backload my winny

Happy new year nach!

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Likewise my Paisano friend

Good lad. I'm taking off tomorrow

Take it m8 - looking forward to blasting off

Question -It's winter so I'm not afraid of a lil bf but I'm sure I can keep it down - what's your thoughts on how I have things set up.... Ive always ran high test with everything but I'm thinking 300mgs/prop and then let the tren do the work running it around 350-500mgs/wk as this will be more of recomping after the deca and d-bol....

[hammerheart]

Well well well it's 11.25 PM here. Have a great new year everyone.

[NACH3]

Well well well it's 11.25 PM here. Have a great new year everyone.

Likewise bizz!

[BG]

Whats up crew.....have a great and safe New Year!

[Mr.BB]

Happy New Year!

May 2017 bring you Health and Happiness... and of course Gainzzzzz

[almostgone]

Still a few hours left here in rural SC before it is 2017, so I rounded out 2016 with a solid leg session. While stretching and knocking out a set of crunches, I realized that it has almost been exactly a year since I did the partial tear to my quad. My core and lower back are very tight right now so I added in an extra w/u set here and there and am thankful that the quad tear wasn't worse. Not sure how pertinent that is, but anyway. Time flies!!!
Deep tissue massage coming up Friday! Really looking forward to 90 minutes of pain dished out by that young lady.

Pull back lift tonight

1 set of crunches

Leg extensions-2 w/u, Work1-15 reps. Drop weight. Work2-16 reps.
Hacks -3 w/u sets- Work1- 6 reps. Drop weight. Work2- 7 reps.
Reverse hacks- 1 w/u, Work- 11 strong reps.
Leg press- 1 w/u, Feet wide- Work1- 8 good reps. Drop weight. Work2- 10 reps. Drop a bit more weight. Feet narrow- Work3- 11 reps. Drop weight. Work4- 13 reps.
Leg curl- Work1- 12 reps. Drop weight. Work2-11 reps.
Seated calf raises- Work- 13 drop, 10.

Only threw the seated calf raises to get in a little extra more on calves. I moved my regular calf work to the day I tinker with squats so I can focus on them more intensely.
Had no elbow pain even loading the 100s on the leg press, although I do wear my elbow sleeves on leg day.
It's low 40's here so good lifting weather. Took a little long, but I really cranked out a lot of work.

65 minutes not including stretches and crunches. Already had a shake, shower, and getting ready to eat, but my legs are still trembling when I stand up.

[BRUTAL]

Still a few hours left here in rural SC before it is 2017, so I rounded out 2016 with a solid leg session. While stretching and knocking out a set of crunches, I realized that it has almost been exactly a year since I did the partial tear to my quad. My core and lower back are very tight right now so I added in an extra w/u set here and there and am thankful that the quad tear wasn't worse. Not sure how pertinent that is, but anyway. Time flies!!!
Deep tissue massage coming up Friday! Really looking forward to 90 minutes of pain dished out by that young lady.

Pull back lift tonight

1 set of crunches

Leg extensions-2 w/u, Work1-15 reps. Drop weight. Work2-16 reps.
Hacks -3 w/u sets- Work1- 6 reps. Drop weight. Work2- 7 reps.
Reverse hacks- 1 w/u, Work- 11 strong reps.
Leg press- 1 w/u, Feet wide- Work1- 8 good reps. Drop weight. Work2- 10 reps. Drop a bit more weight. Feet narrow- Work3- 11 reps. Drop weight. Work4- 13 reps.
Leg curl- Work1- 12 reps. Drop weight. Work2-11 reps.
Seated calf raises- Work- 13 drop, 10.

Only threw the seated calf raises to get in a little extra more on calves. I moved my regular calf work to the day I tinker with squats so I can focus on them more intensely.
Had no elbow pain even loading the 100s on the leg press, although I do wear my elbow sleeves on leg day.
It's low 40's here so good lifting weather. Took a little long, but I really cranked out a lot of work.

65 minutes not including stretches and crunches. Already had a shake, shower, and getting ready to eat, but my legs are still trembling when I stand up.

Happy New powerful 2017 you guys and everyone else on this platform! Rock on and make 2017 stand out more than any years, its your all time to shine!

Hit front squats with finishing back squats and ending ham machine laying curls, that espresso sure powered my day for the best and this workout was a killer one, enjoyed it very much. Tiny bit strength increase on front squats though!

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[kelkel]

Happy New Year Guys. Only a few minutes away here!

Lets achieve some goals in 2017!

[almostgone]

Slept a few hours and I woke up the wife and the beast because I was running in my sleep. May sit up for a bit and eat some plain FF Greek yogurt and half of a grapefruit. Legs are complaining whenever I stand up so I'll be carrying this around for a few days.