**Marcus's HIT Dungeon**

[Dpyle]

My re-introduction to this thread. 5'5, 175lbs, trt patient with no cycle history so far.

Just finished chest:

Free motion cable press: 2 warm ups 1 working set with 4 drops.

Incline DB press super set with incline flys: 3 sets to failure

Machine press: 2 sets 3 drops each

Cable flys: 1 set 4 drops

[Igifuno]

Like the negative picture avy

Thx. Something a little different

[Igifuno]

My re-introduction to this thread. 5'5, 175lbs, trt patient with no cycle history so far. Just finished chest: Free motion cable press: 2 warm ups 1 working set with 4 drops. Incline DB press super set with incline flys: 3 sets to failure Machine press: 2 sets 3 drops each Cable flys: 1 set 4 drops

Dpyle great to see you back! What are your goals right now? Do you have a first cycle in mind for the near future?

[Dpyle]

Goals right now are same as last year. Right now pack on as much mass as I can before starting to prep for a show in August. Work and family issues prevented it last year, and I won't let that happen again.

No cycle plans for now a paranoid wife among other things have that on hold as well.

[Cuz]

Marcus, IG thanks bros. Very well said.

Quick quesition. Is there anything I can do to get this bloat down. What could I take? Its pretty bad. Makes me think ill have to stick to my diet more strict than I already am. Anything I can do or just got to live with it?

[Black]

Marcus, IG thanks bros. Very well said.

Quick quesition. Is there anything I can do to get this bloat down. What could I take? Its pretty bad. Makes me think ill have to stick to my diet more strict than I already am. Anything I can do or just got to live with it?

I remember ready how vitamins B and C together act as a natural diuretic. To what degree, I don't know.

I'm sure you are taking an AI. Just curious, what is your cycle and dosages and your AI and dosages?

[Igifuno]

Marcus, IG thanks bros. Very well said. Quick quesition. Is there anything I can do to get this bloat down. What could I take? Its pretty bad. Makes me think ill have to stick to my diet more strict than I already am. Anything I can do or just got to live with it?

IMO, as long as you're eating clean and of you have some bloat along the way, I say enjoy it

It won't last forever and, chad, you're not fat by a long stretch dude.

[Cuz]

Thanks bro. I'm gonna stay clean as possible

[kelkel]

It's amazing how much a clear head can contribute to a positive training session, and vice versa. When I have a lot going on at work, I tend to feel guilty about going to the gym, and also get stressed out if I'm late for a meal as a result of heavy workload or deadlines.

Even if I get in there and its later in the day, I have a guilt issue. The kids are home, and I'm not there to greet them or if they need something (help with homework, etc.) I feel bad for not being there. I prefer to be done before my wife comes home from work as well, but sometimes it doesn't happen and I find myself rushing through the session or skipping cardio in an effort to get back home.

Two ways to increase intensity Igi. Either increase the weight or shorten the rest periods. When I was on a real tight schedule and only had a limited time to work out (less than the normal time allotment for that days work out) I'd go the the gym with the mindset that I have to keep a killer pace and get it done with basic, compound exercises, no fluff. When I hit my end time I would just stop and leave regardless if done or not. I quickly learned to "get it done" in the time allotted so I could make it to work or other obligation. I did not like walking away from an exercise I still wanted to do.

[kelkel]

My re-introduction to this thread. 5'5, 175lbs, trt patient with no cycle history so far.

Just finished chest:

Free motion cable press: 2 warm ups 1 working set with 4 drops.

Incline DB press super set with incline flys: 3 sets to failure

Machine press: 2 sets 3 drops each

Cable flys: 1 set 4 drops

Looking good DP! Got some ink going on as well....

[Igifuno]

Two ways to increase intensity Igi. Either increase the weight or shorten the rest periods. When I was on a real tight schedule and only had a limited time to work out (less than the normal time allotment for that days work out) I'd go the the gym with the mindset that I have to keep a killer pace and get it done with basic, compound exercises, no fluff. When I hit my end time I would just stop and leave regardless if done or not. I quickly learned to "get it done" in the time allotted so I could make it to work or other obligation. I did not like walking away from an exercise I still wanted to do.

You're right kel, need to make a positive out of a negative.. by not fully focusing on the movements and training, susceptibility to injury is there too, which none of us can afford.

[Fllifter]

Yes take a break if you feel you need one. How long have you been training intense for?

Full force since mid November. I've really been hitting legs harder than ever, I'm not sure if my tendons can keep up at this point in my knees.

[Dpyle]

Looking good DP! Got some ink going on as well....

Thanks Kel. Got the itch for some more, haven't gone under the needle in about 2 years.

[Sfla80]

Back day, tried pre exhaust....but not to sure on how to do this with back. I figured I did all rows lat, pulls first.

Standing lat pull downs
40#, 55#, 70#

Close Grip pull downs
One warm up, 165 x10 (feel), 205 x 6 drop x 3

Here I wanted to do hammer strength lat pull down machine, but the guy on it did I think I counted 10 sets :/ so went into:

DB rows
75x 10 95x 5 RP x 2

Bent over rows
145 x 9 185 x 6 RP x 2

Seated Wide grip rows (did 3 rows since couldn't do the one pull I wanted too)
165 x 8 190 x 5 drop x 3

Finished it off with hyper extensions, body weight, the holding a 25, then holding two 25's, dropping one, then dropping second until I couldn't move anymore.

20 mins treadmill increasing incline by 2 until maxed out, then back down by 2.

Anything you guys would change?

[kelkel]

Back day, tried pre exhaust....but not to sure on how to do this with back. I figured I did all rows lat, pulls first.

Standing lat pull downs
40#, 55#, 70#

Close Grip pull downs
One warm up, 165 x10 (feel), 205 x 6 drop x 3

Standing lat pulls. Are you referring to arms straight and pulling the bar down from about your eyes to your thighs to isolate your lats? Is so, try super-setting those with your close or reverse grip pull downs. Killer combo there.

[Sfla80]

Standing lat pulls. Are you referring to arms straight and pulling the bar down from about your eyes to your thighs to isolate your lats? Is so, try super-setting those with your close or reverse grip pull downs. Killer combo there.

Exactly what I was referring to kel. And will try that next week. Is that a good start to pre exhaust?

[thunderthor70]

Exactly what I was referring to kel. And will try that next week. Is that a good start to pre exhaust?

I like to pre exhaust with nautilus machine pull overs. If you don't have access to that db pull overs are a good alternative.

[kelkel]

Exactly what I was referring to kel. And will try that next week. Is that a good start to pre exhaust?

It is pre-exhaust. People refer to it two ways here:

1. Simply doing their isolation exercises first in normal fashion followed by compound exercises.

2. Pre-exhaust taken to it's limit is where you warm up on both the isolation and compound movement you're about to do and then complete them with zero rest between. This allows the target muscle to fatigue first and not the ancillary or support muscles. Very effective when given 100%. Mentzer was big on this style training.

Remember, when doing most larger, compound movements it's the smaller muscles that actually give out first, not the target muscle. On chest your delt / tri's will fatigue first. On squats it's your hips and back and so on.

[marcus300]

Marcus, IG thanks bros. Very well said.

Quick quesition. Is there anything I can do to get this bloat down. What could I take? Its pretty bad. Makes me think ill have to stick to my diet more strict than I already am. Anything I can do or just got to live with it?

Keep the sodium low in your diet.
Up Your AI.
Watch your carbs, if you have increased them a lot since your cycle reduce them.

[marcus300]

My re-introduction to this thread. 5'5, 175lbs, trt patient with no cycle history so far.

Just finished chest:

Free motion cable press: 2 warm ups 1 working set with 4 drops.

Incline DB press super set with incline flys: 3 sets to failure

Machine press: 2 sets 3 drops each

Cable flys: 1 set 4 drops

Nice to see you here.

[kelkel]

Just pounded down some coffee. Getting primed for legs in a few minutes just gotta get the dog off my lap first. Parts for my ext/curl machine still not in so they are off the table today but that's fine. Lunges and stiff's will round things out. Feeling good right now which always worries me!


Dog:

[thunderthor70]

Just pounded down some coffee. Getting primed for legs in a few minutes just gotta get the dog off my lap first. Parts for my ext/curl machine still not in so they are off the table today but that's fine. Lunges and stiff's will round things out. Feeling good right now which always worries me!

Dog:

<img src="http://forums.steroid.com/attachment.php?attachmentid=147894"/>

Kill those legs. I've got legs later today also... looking forward to it.

Are you sure that's a dog and not a guinea pig? Lol

[Igifuno]

Gizmo..

Go get it kel...

[kelkel]

Are you sure that's a dog and not a guinea pig? Lol

She didn't hear that so it's ok. Love that little thing. Had to shave her a while back due to some matting. Looked like a chihuahua...
And guinea pigs are bigger. She's 2.3 lbs.

[thunderthor70]

She didn't hear that so it's ok. Love that little thing. Had to shave her a while back due to some matting. Looked like a chihuahua...
And guinea pigs are bigger. She's 2.3 lbs.

I shave my body but haven't started shaving my dog yet

[thunderthor70]

Did legs tonight. Had a good workout but not mind-blowing. Had some lower back pain that shot down into my left hip. Once I was able to block it out I got in the zone but it was a battle to put it out of my mind. The dbol has kicked in and my legs blew up like balloons. It felt great

[Igifuno]

Nice chest workout tonight.. final days of cycle. Feel pretty good about it. I'm ready to stop for now. Couple pics from tonight. Time to work on the chubs now..

[DCI]

Just pounded down some coffee. Getting primed for legs in a few minutes just gotta get the dog off my lap first. Parts for my ext/curl machine still not in so they are off the table today but that's fine. Lunges and stiff's will round things out. Feeling good right now which always worries me!


Dog:

Nice dog, ex had great fun, hers was hyper as the day is long, and love the t shirt

[GirlyGymRat]

Nice dog, ex had great fun, hers was hyper as the day is long, and love the t shirt

Dog is cute. Looks like the pooch is smiling. LoL

[Cuz]

Nice chest workout tonight.. final days of cycle. Feel pretty good about it. I'm ready to stop for now. Couple pics from tonight. Time to work on the chubs now..

Upper chest...tell me how you got such thickness. That's insane bro

[Igifuno]

Upper chest...tell me how you got such thickness. That's insane bro

Thx chad.. Body type has a lot to do with it. Being an endomorph, I could always hold weight, the trick for me has been consistency and intensity. I'm happier with the results of this cycle than any other.. Ever. And a huge part of it has been diet and the training techniques I've learned right here.

[almostgone]

I'm still chipping away at my lifting, guys. I'm back on 7 days a week at work for the next few months, but I'm determined to get as many lifts in as possible. Worked 7-7 the last few days, but will post up my lift for tomorrow after I get it done.
I keep telling myself if I can get these lifts in now with the crazy schedule, then I really ought to show some growth when I'm able to rest more.

[-KJ-]

Off to hit shoulders and triceps now, will update when I'm back.

Maybe add in some cardio too...

[-KJ-]

Shoulders are on fire.

Some rotator cuff warmup
Cable laterals with dropset
DB shoulder press 3 straight sets
Upright row 2 sets, one dropset
Face pulls
BB Shrugs, 2 sets, one drop

Tricep dips, 3 sets, final to positive failure
Rope pull downs, 2 sets, 1 working set with drop
Vbar pull down, 1 working set

Felt good today.

[Igifuno]

I'm still chipping away at my lifting, guys. I'm back on 7 days a week at work for the next few months, but I'm determined to get as many lifts in as possible. Worked 7-7 the last few days, but will post up my lift for tomorrow after I get it done. I keep telling myself if I can get these lifts in now with the crazy schedule, then I really ought to show some growth when I'm able to rest more.

Damn AG, 7 days/wk for the next few months? Wow man.. Must be tough.. Glad you're still chipping away at the training though. That's some hard core dedication.

[Igifuno]

Shoulders are on fire. Some rotator cuff warmup Cable laterals with dropset DB shoulder press 3 straight sets Upright row 2 sets, one dropset Face pulls BB Shrugs, 2 sets, one drop Tricep dips, 3 sets, final to positive failure Rope pull downs, 2 sets, 1 working set with drop Vbar pull down, 1 working set Felt good today.

Nice job KJ

[Cuz]

Good morning gentlemen. I truly feel God like today.

[Igifuno]

What's up chad? Glad you're feeling great.

Legs today!!

[Cuz]

Delts for me. I'm thinkin 315 on that shoulder press lol.

[Igifuno]

Careful now!! What have you been pressing?