**Marcus's HIT Dungeon**

[Dpyle]

I know that feeling..... I bust my ass everyday and it covers the bills and expenses but it leaves very little left over. It'd be nice to build that bank account back up again.

I really can't complain much. I don't have much extra left over at the end of the month, but all the bills are paid before the statements are issued ( usually get my mortgage bill and payment receipt on the same day), gym membership, health insurance on the dog, ballet classes for the little one, and pretty big grocery bill weekly. I don't have much and it's not an extravagant life, but I do have a life that many in this world would trade a limb for and for that I am thankful.

[Hazard]

I really can't complain much. I don't have much extra left over at the end of the month, but all the bills are paid before the statements are issued ( usually get my mortgage bill and payment receipt on the same day), gym membership, health insurance on the dog, ballet classes for the little one, and pretty big grocery bill weekly. I don't have much and it's not an extravagant life, but I do have a life that many in this world would trade a limb for and for that I am thankful.

Same here...... Everyone is healthy. Maybe ill get medical benefits this year too..... That'd be nice again

[kelkel]

Great news man! My GF just got a great job also.... It's going to increase our combined income by quite a bit..... It's about damn time

Good. Now others can stare at her butt instead of you hogging all of it.

[Cuz]

Been real busy at work managed one gym session this week but made it count. New pb on bench press also. Gotta run

[almostgone]

Really good arm session. Started off with around 25 min. of stretches focusing on legs, hips, glutes, and lower back. Think I see some benefit from the massage already.....besides the bruising.
Going back for another session this Friday. Who knows, .....perhaps I can get rid of this muscle adhesion, work on my stretching some more, and maybe, just maybe, I'll be able to smoothly free squat again....???. No crazy #s, but just nice, smooth, solid squatting.

Biceps stretches
Seated d'bell curls -2 w/u, Work-2.5, drop, 1.5, drop,2-2,drop, 1.5. Static hold on 1/2 rep.
Incline d'bell.curls-1w/u, Work-3.5,drop,1.5,drop, 2.5-2-1.5. Went for a 5 count neg on last half rep. Big squeeze @ top of all.
Bent over cable CC-Work-Left-10-4, Work-right-9-3.5. I like these!!!! Didn't feel that I needed a feeler/ warmup set on these.Noticed that instead of just being a round lump @ contraction, on my bicep there was almost a "flat" surface between inner and outer heads. Will bump weight on this next lift. Plan to keep them in the rotation for awhile.
Seated hammer curl-1w/u, Work-2.5,drop,1.5,drop,2.5, drop, 1.5-3
Triceps pressdown- 2w/u, Work-6,drop,3,drop, 3-2.5
D'bell skullcrusher-1 w/u, Work-6,drop,3-4
Close grip Smith press-1 w/u, Work-5-3-1.5

Total time including the extra stretching =1:12

[almostgone]

I really can't complain much. I don't have much extra left over at the end of the month, but all the bills are paid before the statements are issued ( usually get my mortgage bill and payment receipt on the same day), gym membership, health insurance on the dog, ballet classes for the little one, and pretty big grocery bill weekly. I don't have much and it's not an extravagant life, but I do have a life that many in this world would trade a limb for and for that I am thankful.

The wife and I are very rural type people, Dpyle. We save what we can, take care of what we consider our children (English mastiffs), and try to be reasonable with our money...do we have a fancy house?...No, but it's our house and we're content..We have a decent bit of land, a lot of wildlife, and unless the neighbors are tweaking or cooking, it's pretty quiet.... but we love it. Usually if I can't get the OT to buy something we want, we wait until I can.

[almostgone]

Same here...... Everyone is healthy. Maybe ill get medical benefits this year too..... That'd be nice again

Got my fingers crossed for you, Haz. I've been there in the past and know how being w/o coverage can be a huge burden. Even with no medical issues, it just wears on you constantly.

[BG]

unless the neighbors are tweaking or cooking, it's pretty quiet.... but we love it.

Lmao...you gave me a good chuckle

[RaginCajun]

Lmao...you gave me a good chuckle

Same here! Haha!

[RaginCajun]

Did Dorian's back workout again this morning, minus dead lifts. My legs are really tight so didn't want to injure anything. I was straining so hard on back, I felt like my head was going to pop off!

[DCI]

My legs are wrote off

[clarky.]

Just did back.

Close grip pd 2 working DD

Wide grip pull up assisted 3 sets to fail

Seated row medium grip 2 working DD

Bent over bb row 2 working 1D

Deads 5 sets to fail. just below the knee off course not as many reps as weight is up.

oh guys what a shift ma back is sore the now. weight is up on a few things deads is one of them. I said 5 to fail but the last one was only about 5 reps i was fvcked and ma back was fvcked.

[Roger11]

Well my cut/hardenning phase started today.

Just popped in 2ml of mast/tren into my quad, with a tad of test .

weighing in at 110kg naked. Hopefully get down to 98-100kg lot leaner and dryer for my holiday.


Will be taking T3 i think before bed to.

[marcus300]

Seated side db laterals
3 warm up sets
2 working sets to failure right down to halves

standing shoulder press
2 feel sets
2 working sets with 2 drops

high pulley rear delts
3 working sets

BB shrugs
2 feel sets
1 working set plus 2 drops

Front raises
2 working sets to failure

[almostgone]

Seated side db laterals
3 warm up sets
2 working sets to failure right down to halves

standing shoulder press
2 feel sets
2 working sets with 2 drops

high pulley rear delts
3 working sets

BB shrugs
2 feel sets
1 working set plus 2 drops

Front raises
2 working sets to failure

Nice!!! Shoulder day for me as well.


Edit:....and I got home to a leaky water heater. That took priority so tomorrow is shoulders.

[Sfla80]

Seated side db laterals
3 warm up sets
2 working sets to failure right down to halves

standing shoulder press
2 feel sets
2 working sets with 2 drops

high pulley rear delts
3 working sets

BB shrugs
2 feel sets
1 working set plus 2 drops

Front raises
2 working sets to failure

Standing shoulder press with db or bb.

Any benefits from a seated or smith or standing?

[kelkel]

Standing shoulder press with db or bb.

Any benefits from a seated or smith or standing?

Just more ancillary muscles used for balance, coordination, etc. Whatever you like best. Rotate them around.

[marcus300]

Standing shoulder press with db or bb.

Any benefits from a seated or smith or standing?

With BB, just swapping it around and trying to build up some other areas especially in my back for stability

[Sfla80]

Thanks kel and marcus. Will try this on Friday and report back.

Just very unsure of the weight to use. So might have like 3 feel sets lol

[BG]

I dont post much in here but I read 90%. I must give you guys a giant WELL DONE !! You guys are reaping the rewards of dedication.....its the biggest part of BB'ing in my eyes. You can diet, juice, eat, but if your not consistent your gains will be minimal. Great job ! As far as Marcus, Kel, and Almost you guys are incredible for your time and effort, a true blessing to all of us who live and feed this lifestyle.

[kelkel]

Well said BG! Much respect and thanks!



Chest and arms today. Still working through some shoulder pain so I added one more rotator cuff warm up to the arsenal and it seemed to help. I'll note that I did just add some low dose deca back into my TRT protocol last week to help as well. Were talking low dose, app 100mgs per week. Trying to heal up so no drops or RP's.

Inclines, flats, flyes: All straight sets, 2 each. Able to add some weight with a more warm shoulder. Great pump.
Preachers, barbells (strict as humanly possible) and incline curls. 2 each.
Pushdowns (shoulder gets me a bit on these,) Overhead cable extensions, cable reverse dips.

Overall a much better workout that I was expecting with this shoulder irritation. Arm veins felt like they were gonna pop.
Need to get 100% healthy soon. Doc appt early November then off to the races.....

[almostgone]

Well said BG! Much respect and thanks!



Chest and arms today. Still working through some shoulder pain so I added one more rotator cuff warm up to the arsenal and it seemed to help. I'll note that I did just add some low dose deca back into my TRT protocol last week to help as well. Were talking low dose, app 100mgs per week. Trying to heal up so no drops or RP's.

Inclines, flats, flyes: All straight sets, 2 each. Able to add some weight with a more warm shoulder. Great pump.
Preachers, barbells (strict as humanly possible) and incline curls. 2 each.
Pushdowns (shoulder gets me a bit on these,) Overhead cable extensions, cable reverse dips.

Overall a much better workout that I was expecting with this shoulder irritation. Arm veins felt like they were gonna pop.
Need to get 100% healthy soon. Doc appt early November then off to the races.....

You ought to see them from this side of the computer screen. Looks like the waterways on a frigging topographical map.

[almostgone]

Wow!!! Thanks, BG....much appreciated. Honestly, I'm happy/proud to be a part of this thread and this group. REALLY makes it easier to try to keep chipping away at it when you know everyone else is busting their @ss/feeling the same aches, pains, challenges, and triumphs.


Speaking of pains, I have my massage Monday, not Friday. Friday is shot day. (This calendar doohickey app on my phone is proving to be handy) .

[DCI]

Back last night. Started a bit slow as the gym was busy but turned into a serious blast.

Started with close grip yates style on the lat pull down 3 warm up sets.

Back was feeling nice and warm went into heavy db rows heavy and controled one heavy slow set with dd was tough on the dd only could squeeze a few reps.

Then bb rows yates style same as above. By this stage back was exploding out.

Hammerstrength lat pull downs and hypers to finish.

Back is tight but not too sore thankfully tonight will be fun

[clarky.]

Did bi's today stretching and a few sets cable curls to warm them up

Seated db curls 2 working drop 2 working 1D

Incline db curls 2working drop 2 working 1D

Preacher curl 2 working drop 2 working

Hammer curls 2 working DD

done and fried. Weight is up on the seated and incline curls so very happy.

[marcus300]

I dont post much in here but I read 90%. I must give you guys a giant WELL DONE !! You guys are reaping the rewards of dedication.....its the biggest part of BB'ing in my eyes. You can diet, juice, eat, but if your not consistent your gains will be minimal. Great job ! As far as Marcus, Kel, and Almost you guys are incredible for your time and effort, a true blessing to all of us who live and feed this lifestyle.

Respect and thankyou my friend

[DCI]

Chest tonight will report back later

[Sfla80]

Chest this morning.

Decline bb after about 10 mins of stretching before hand.

2 feels. 1 working (290# PB) x 4 double drop.

Incline bb. 2 feel. 1 working ( weight drop dramatically after the decline push) 225x5 one drop.

Incline db flys

2 working 2 drops.

Cable high and flat. Straight sets here. Burned out my chest nicely.

[DCI]

Chest tonight.

Db flat 3 warm ups one feeler and sstraight into heavy set pushed hard into it nice burn and dd.

Then flies to mix it up Yates style very heavy set and dd with minimal reps really great feeling of streching the muscle loved it.

Then bb decline, same as above inbetween sets there was streching.

Fininshed with slow wide push ups.

[almostgone]

Just woke up and drinking part of a Pepsi Max. Heading to the shop to stretch and hit shoulders.
Clarky, congrats on the weight increase on the curls!!!That's always so dang gratifying and helps add to the motivation. Proud for you, man!

[Roger11]

really have to get my arse into gear ,7 weeks till my holiday and ive still not created a food plan.

Pure lazyness. Need some motivation. Fark!

[hawk14dl]

Blasted my legs tonight. 35 minutes and I had to sit down in the locker room for a while before I left.

Decided to stop squatting due to lower back pain, ended up with a p.b. in the leg press for my working set. 5/3 rest pause I was trying for 4 on the pause set but failed.
Legs were so fried I couldn't even manage a full set of extensions or ham curls. I failed on my feeler sets. ouch

[Roger11]

Ok, finally finished meal plan,

going with 3000calories roughly

260 protein
280carbs
80 fat.

Lets see how she goes. 7 weeks till my holiday lads, shall keep you updated.

[Sfla80]

Ok, finally finished meal plan,

going with 3000calories roughly

260 protein
280carbs
80 fat.

Lets see how she goes. 7 weeks till my holiday lads, shall keep you updated.

Roger curious....what's your goals with this diet?

[kelkel]

Blasted my legs tonight. 35 minutes and I had to sit down in the locker room for a while before I left.

Decided to stop squatting due to lower back pain, ended up with a p.b. in the leg press for my working set. 5/3 rest pause I was trying for 4 on the pause set but failed.
Legs were so fried I couldn't even manage a full set of extensions or ham curls. I failed on my feeler sets. ouch

Ever try squatting at the end of your quad workout? Good way to still fry your legs and use less weight. Also, and I've mentioned this before here. If you have minor low back issues start your workout with abs. You'll be surprised what this will do for you.

[almostgone]

Ever try squatting at the end of your quad workout? Good way to still fry your legs and use less weight. Also, and I've mentioned this before here. If you have minor low back issues start your workout with abs. You'll be surprised what this will do for you.

Made a huge difference for me.

[Roger11]

Roger curious....what's your goals with this diet?

Ideally its what most refer to as a cutting diet, but i dont like the term cutting TBH,

i prefer hardening and sharpening up, which results in yes losing weight/bodyfat/water.

I do the traditional bulk and 'cuts' to bulk i take in almost 5500k per day over 7 meals, well i did last year, now being 110kg my maintenance is roughly 3kcals give or take, so im going to be eating around that and using cardio to create my defict..

Looking to drop to sub 100kg by mid november, also using T3 and clen and anabolics. So if im not losing weight in the next week on this diet ill drop more food i guess as ill be doing a fair bit of cardio so yeh.

[Roger11]

My last cut a while back i went from 102kg to 88kg on if i recall correctly 2200-2400 calories, so now being heavier with more LBM than 2 years ago i figured id get away with cutting on 3kcals but it might be to much, not to sure yet.

Ideally id like to gain a bit of LBM in the process but my primary goal is to drop fat/weight and water retention. PLus i dont mind doing cardio, it makes me feel good and refreshed so even doing it sometimes 3x per day on my last cut didnt bother me i actually enjoyed it, and it leans me up nicely.

[almostgone]

Decent session this evening. Laid everything out, hit it, and moved to the next victim. Lower/mid back stretches for a good 10 minutes before lifting.

R/C exercises
Broomstick stretches
2 w/u sets/feelers on each lift.
D'bell press-Work-5,drop,.5,drop,3-1.5 Almost had the eyeball shakes on the half rep after first drop....face was definitely quivering and a little nosebleed.
Seated side lateral -Work-5,drop, 2.5, drop, 1.5-.5 reps (3 half reps)
Rear lateral-Work-6,drop,1.5,drop, 3-1.5. Held last half rep for a long 8 count
B'bell shrugs-Work1-6,drop,4,drop, 6.5. Work2-3,drop, 6.5-failure(6.5)

Total time not including back stretches= 39 minutes. Excellent lifting temps.

[clarky.]

Just woke up and drinking part of a Pepsi Max. Heading to the shop to stretch and hit shoulders.
Clarky, congrats on the weight increase on the curls!!!That's always so dang gratifying and helps add to the motivation. Proud for you, man!

Thank you AG

Decent season this evening. Laid everything out, hit it, and moved to the next victim. Lower/mid back stretches for a good 10 minutes before lifting.

R/C exercises
Broomstick stretches
2 w/u sets/feelers on each lift.
D'bell press-Work-5,drop,.5,drop,3-1.5 Almost had the eyeball shakes on the half rep after first drop....face was definitely quivering and a little nosebleed.
Seated side lateral -Work-5,drop, 2.5, drop, 1.5-.5 reps (3 half reps)
Rear lateral-Work-6,drop,1.5,drop, 3-1.5. Held last half rep for a long 8 count
B'bell shrugs-Work1-6,drop,4,drop, 6.5. Work2-3,drop, 6.5-failure(6.5)

Total time not including back stretches= 39 minutes. Excellent lifting temps.

ALMOST THE EYEBALL SHAKES you beast Am going to do shoulders today but there will be no eyeball shaking from me. Am not in yous big boys caliber yet but am trying and i will get there thanks to you guys and this thread. I have never trained so hard i love being part of this thread.