**Marcus's HIT Dungeon**

[almostgone]

Good session today. Everything seemed to flow real well. Completed lift, stripped plates, put them.back on trees, and swept the floor in 55 minutes. That's an excellent time for me.

D'bell press
2 warmup sets
Work1- 5-2-1
Drop weight
Work2-6-2-2

Seated side lateral
w/u-2
Work1-4-1.5-1.5
Drop weight
Work2-7-1-1

Rear lateral
2w/u
Work1-6-1-1
Drop weight
Work2-9

B'bell shrugs
w/u-2
Work-9-drop-4-drop-4. Will bump this one up next time.

Oh yeah, my delts are trashed... especially the anteriors, and @ collarbones.

[Capebuffalo]

Another weekend of hard work. Back is sore. Legs are sore. Shoulders are sore.

[Black]

Another weekend of hard work. Back is sore. Legs are sore. Shoulders are sore.

<img src="http://forums.steroid.com/attachment.php?attachmentid=148880"/>

That looks great. Well done brother.

[marcus300]

Another weekend of hard work. Back is sore. Legs are sore. Shoulders are sore.

Looks great

[almostgone]

That's looking really nice, Cape!!

[Doom44]

Have a question about pre contest hope someone can help me.

Before competition how long should I stop training my legs? 7 days or 10 days?

[Capebuffalo]

Have a question about pre contest hope someone can help me.

Before competition how long should I stop training my legs? 7 days or 10 days?

7 days is fine IMO. Remember keep them elevated before prejudging. Also legs and abs are the only muscles you don't want pumped prior to walking on stage.

[Capebuffalo]

Thanks guys. I'm putting a lot into it for my boy. I am using muscles that haven't been used in a while. Man it's a nice sore feeling. I'm loving it.

[Doom44]

7 days is fine IMO. Remember keep them elevated before prejudging. Also legs and abs are the only muscles you don't want pumped prior to walking on stage.

So stop train legs and abs 7 days before walking on stage?
How about Deadlift ? Can I still do it ?

Thanks cape

[Capebuffalo]

So stop train legs and abs 7 days before walking on stage?
How about Deadlift ? Can I still do it ?

Thanks cape

7 days out your going to be in a weakened state. I wouldn't risk deads at that point. I move to a push pull schedule on Monday Tuesday then I'm done. I'll start the tanner on Thursday and drop water that night. Lay around and put tanner on Friday go to early weigh in if weight is good. And wait for Saturday morning.

But I'm a novice novice. Maybe Kel or BG will chime in.

[Igifuno]

Hope everyone is doing well. Been busy with work and trying to keep up with diet and training.

Not in there as much as I want but not letting it go by any means.

[kelkel]

Thanks guys. I'm putting a lot into it for my boy. I am using muscles that haven't been used in a while. Man it's a nice sore feeling. I'm loving it.

It's really cool looking Cape. Kid's gonna love it.

[Capebuffalo]

It's really cool looking Cape. Kid's gonna love it.

More money and a few more weekends and it may get finished. Thinking of doing cedar shingles instead of asphalt

[Back In Black]

When's the housewarming? It's big enough for us big kids too, right?

[clarky.]

Another weekend of hard work. Back is sore. Legs are sore. Shoulders are sore.

Thats really cool cape

[Capebuffalo]

When's the housewarming? It's big enough for us big kids too, right?

Yes. I should have the certificate of occupancy after the fire marshal and city inspections sign off. Lol. Plus I'll need you guys to help carry the hot tub up.

[Doom44]

7 days out your going to be in a weakened state. I wouldn't risk deads at that point. I move to a push pull schedule on Monday Tuesday then I'm done. I'll start the tanner on Thursday and drop water that night. Lay around and put tanner on Friday go to early weigh in if weight is good. And wait for Saturday morning. But I'm a novice novice. Maybe Kel or BG will chime in.

Alright. I will stop dead at that point. And let's say my competition date in on Sunday. So can I train push pull from Monday all the way to Friday ? Or maybe Saturday ?
So no abs in this 7 days out right?

Thanks again

[Cuz]

Nice work cape

[Capebuffalo]

Alright. I will stop dead at that point. And let's say my competition date in on Sunday. So can I train push pull from Monday all the way to Friday ? Or maybe Saturday ?
So no abs in this 7 days out right?

Thanks again

If the show is Sunday, Wednesday is the last day I would go in the gym. Believe me you will understand why by that time. You have to remember you will be cutting carbs that week. I do a slow cut for 15 weeks. Your energy is zapped. Your body needs the rest. If your taking clen and t3 and hungry with tren. You won't sleep well. Your tired. Your hungry. But you look awesome. You won't get anything those 3-4 days. If you don't have it by then you won't have it. Getting hurt in the gym is a big risk and not worth it after all the blood sweat and tears it took to get there. Practice your mandatories and your routine. Don't sweat after you start tanning. Just take it easy.

A lot of good info here.

http://forums.steroid.com/competitiv...competing.html

[Java Man]

Will try to post up a phone pic of my little playground. Still had the machines stripped from moving stuff around. Trying to make space for something else......not sure what yet. As you can see, my d'bells are a mix of stuff I picked up at the second hand store. That's where I found the 100# plates on the lower pegs of the tree on the hip/leg sled and a good many of my other plates.

Dude. I would pay membership fees to train in there!

[almostgone]

Dude. I would pay membership fees to train in there!

Thanks, Java. It's just my shop where I fix/break things, reload ammo, and lift. I'm out in the middle of nowhere so I can cuss, puke, burp, and fart as needed. Weather is crazy here. 70's this past Sunday...24° yesterday.

[Doom44]

If the show is Sunday, Wednesday is the last day I would go in the gym. Believe me you will understand why by that time. You have to remember you will be cutting carbs that week. I do a slow cut for 15 weeks. Your energy is zapped. Your body needs the rest. If your taking clen and t3 and hungry with tren. You won't sleep well. Your tired. Your hungry. But you look awesome. You won't get anything those 3-4 days. If you don't have it by then you won't have it. Getting hurt in the gym is a big risk and not worth it after all the blood sweat and tears it took to get there. Practice your mandatories and your routine. Don't sweat after you start tanning. Just take it easy. A lot of good info here. http://forums.steroid.com/competitiv...competing.html

Thanks a lot cape

[kelkel]

^^^ Good advice by Cape...

[DontTaseMeBro]

Still in pain after jacking my ribs up last week. deep breaths and are still a problem, but I'm finally able to move without much issue. I started back in the gym, but true HIT was out of the question. Even if I could work through the pain, the risk of re-injury is too great.

I've kept doing most of the same exercises (added a few), but dropped the weight 20-30%. I did everything very slow and shot for 12 reps. If I felt I could do another one or two, I refrained to allow the ribs to heal. Even if the weight felt embarrassingly light, I dropped the ego and worked on strict form and slow reps.

Its strange, but it actually seems to be working. The injury seems to be continuing to improve and I actually seem to be growing. I'm nearly as sore as I was when I was going 100%.

[Capebuffalo]

^^^ Good advice by Cape...

Don't sound so surprised.

Hope to get in the gym tomorrow morning. First day since last Friday. FYI this is getting old fast.

[Dpyle]

Heaviest I've been since a fat 200lbs in highschool. Holding steady around 176 while the body fat keeps dropping slowly but surely.

Chest this morning:

Incline bench: 3 warm ups 2 working with one drop each

Low pulley cable flys: 1 feel set 1 working with 2 drops

Decline cable press/ fly superset. 1 feel, 2 working

Hammer strength press 1 feel set 1 working with RP to 12 reps.

Burnt tris out with rope push downs 1 working with 2 drops and single arm push downs 2 working sets with 2 drops each.

[Cuz]

Hey doom I'd be interested in seeing some contest pics if you wouldn't mind posting?

[RaginCajun]

Did chest this morning and I can already feel myself getting sore.

Been about two weeks since I have lifted.

Legs tomorrow!

[RaginCajun]

Heaviest I've been since a fat 200lbs in highschool. Holding steady around 176 while the body fat keeps dropping slowly but surely. Chest this morning: Incline bench: 3 warm ups 2 working with one drop each Low pulley cable flys: 1 feel set 1 working with 2 drops Decline cable press/ fly superset. 1 feel, 2 working Hammer strength press 1 feel set 1 working with RP to 12 reps. Burnt tris out with rope push downs 1 working with 2 drops and single arm push downs 2 working sets with 2 drops each.

Looking big since that last comp. Well done

[kelkel]

Don't sound so surprised.

Trouble taking compliments I see.....

[kelkel]

Heaviest I've been since a fat 200lbs in highschool. Holding steady around 176 while the body fat keeps dropping slowly but surely.

Chest this morning:

Incline bench: 3 warm ups 2 working with one drop each

Low pulley cable flys: 1 feel set 1 working with 2 drops

Decline cable press/ fly superset. 1 feel, 2 working

Hammer strength press 1 feel set 1 working with RP to 12 reps.

Burnt tris out with rope push downs 1 working with 2 drops and single arm push downs 2 working sets with 2 drops each.

Very nice!

[kelkel]

Legs today. Knee feeling pretty decent.

Leg extensions. Plenty of warm ups then two working. High reps.
Squats: Moderate weight, wider stance for my knee. About 16 reps without knee discomfort. Constantly thinking about it though....
Vertical Press. One heavy for high reps followed by another after about a minute.
Seated curls. Two sets heavy
Usual Calf crap.

Leg pic today for ridicule

[AD]

yikes! your pants down...

[kelkel]

yikes! your pants down...

Be afraid.

[almostgone]

Legs today. Knee feeling pretty decent.

Leg extensions. Plenty of warm ups then two working. High reps.
Squats: Moderate weight, wider stance for my knee. About 16 reps without knee discomfort. Constantly thinking about it though....
Vertical Press. One heavy for high reps followed by another after about a minute.
Seated curls. Two sets heavy
Usual Calf crap.

Leg pic today for ridicule

Sheeeee!!!!!t. Nothing to ridicule there, man. Crazy vascularity....excellent definition...tissue paper skin. You make me hate myself....

[Doom44]

Chest/Shoulders/Traps/Triceps

Decline bench press 1 x 8 rp 4+2
Hammer strength incline press 1x 9 rp 4 rp 3
Shoulder press 1x 6 rp 3 rp 2 rp 2
Dumbbell shrug 1x 12
Cable pushdown 1x 6 rp 3 rp 2 rp 2

[Java Man]

Thanks, Java. It's just my shop where I fix/break things, reload ammo, and lift. I'm out in the middle of nowhere so I can cuss, puke, burp, and fart as needed. Weather is crazy here. 70's this past Sunday...24° yesterday.

Perfect, other than the weather part

[almostgone]

Heaviest I've been since a fat 200lbs in highschool. Holding steady around 176 while the body fat keeps dropping slowly but surely.

Chest this morning:

Incline bench: 3 warm ups 2 working with one drop each

Low pulley cable flys: 1 feel set 1 working with 2 drops

Decline cable press/ fly superset. 1 feel, 2 working

Hammer strength press 1 feel set 1 working with RP to 12 reps.

Burnt tris out with rope push downs 1 working with 2 drops and single arm push downs 2 working sets with 2 drops each.

Daaaaaaang!! That's a lot of work.

[Dpyle]

Daaaaaaang!! That's a lot of work.

I've found that I respond better if I keep the volume higher with high intensity. Could be from primarily working manual labor since 16 I'm not sure.

[Capebuffalo]

Legs today. Knee feeling pretty decent.

Leg extensions. Plenty of warm ups then two working. High reps.
Squats: Moderate weight, wider stance for my knee. About 16 reps without knee discomfort. Constantly thinking about it though....
Vertical Press. One heavy for high reps followed by another after about a minute.
Seated curls. Two sets heavy
Usual Calf crap.

Leg pic today for ridicule

Damn it man. Legs are awesome.

Do you have the same vascularity in your arms?

If you do. You have to be scarring small children.