**Marcus's HIT Dungeon**

[NACH3]

Nice! I can't imagine having problems w/clothes like that... Shit I'm 195 and can't find jeans to fit my waist and ass in the same pants(just ain't happening) lol... I really think when I put on another 15-20lbs in my legs alone I'll be pretty thick - I would imagine... Slways looks good on paper though haha... I definitely need to get my traps and delts poppin... Those reverse grip front laterals(sides I can't get my R Palm up) so did 45 degree side laterals... Mid I can build up the back of my right shoulder more(over time) it will be worth it! Cheers Zempy!

[Bio-Active]

I think we all have issues finding clothes that fit right. I just war baggy clothes now

[scotty51312]

I think we all have issues finding clothes that fit right. I just war baggy clothes now

Mossimo makes a good fitting jean for guys with big wheels.

Back and tri day today.

4 sets wide pull ups to failure 8-13
y bar press downs. 4 sets using the stack so around eight reps each. This is quickly becoming an obsolete movement with the weight i have available
narrow cable rows 4 sets to failure
3 sets skull crushers 95lbs 12 reps each
3 sets chin ups to failure 8-10
Wide grip cable rows 3 sets to failure
dips 3 sets to failure
30 minutes cardio

Felt strong today. Think i got my pre workout carbs and caffeine timing just right today. Also feel like my current volume workouts are bordering on over training. I'm spending about 35-45 minutes lifting and 30 minutes on cardio.

Shoulder/trap day tomorrow my favorite lately

[kelkel]

Nice to see all you guys wear big boy pants......

[Sfla80]

Chest yesterday, been a little slow to posting my workouts always a day behind lol...

Gym was slow but seemed everything thing I wanted/palnned to do was taken....so switched everything up.

Incline hammer machine 3 warms 1 feel 2 working DD

Incline BB press (been over a year probably since doing these free weight) 2 working, 1 drop

Flat BB press (again other then smith machine been over a year since been on this) 2 working (got 5 reps at 250, felt I could do 265) so grabbed a spotter got 2.5 reps on my on PB,) then DD

Flat DB Flies 2 working

Cable Flies high then even super setted.

[zempey]

No gym for me today, I got hit with some kind of bug that wiped me out completely over night. My sinus, chest, and head are a mess and my whole body aches, I have never been hit this hard this fast. Off to the clinic to get some meds.

[Bio-Active]

No gym for me today, I got hit with some kind of bug that wiped me out completely over night. My sinus, chest, and head are a mess and my whole body aches, I have never been hit this hard this fast. Off to the clinic to get some meds.

hope you get feeling better brother! I have a dentist appointment this afternoon. Might force me into using today as a rest day as well

[almostgone]

No gym for me today, I got hit with some kind of bug that wiped me out completely over night. My sinus, chest, and head are a mess and my whole body aches, I have never been hit this hard this fast. Off to the clinic to get some meds.

This year has been a real no-sh!tter for respiratory bugs. Hope you get feeling better ASAP.

[NACH3]

Hope you get better Zempy!!!

Back this am

Warm ups/stretching/SMF/RCs

Lat pull downs for warming up

1. Close grip pull downs 3 feels 2w(225) DD(210)5/3/2/2

2. Wide grip seated rows 1w/5 DD 3/2
Suppersetted w/straight arm pull downs 3w

3. Single arm DB ROWS 2w(6-8) 1drop 4 lil to high rep range but felt good

4. BB bent over rows 1w/185 5 dd 4/2 RPs

5. Reverse mid flies 3w

6. Hammer strength neutral grip rows 1w 3 plates 6 dd 3/2

7. Hypers 4w 12-15

Felt great guys... The change of split seems to going good... Am stinger than later in wk... Done weights in 49 min...

Abs body weight and done great session lots of blood in the back... Feel wide

[IronClydes]

Couldn't sleep well last couple nights, energy down, some muscles sore...time for a pullback? Or is this the result of a lowering my caloric intake by 500 to maintenance to lose some fat?

Just did a BodPod and I'm 13.8%. Would really like to see single digits...that waist ain't finding itself.



Attachment 156333

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

just wanted to give you guys a heads up that I was able to use another organization today for a double blood donation. Apparently, none of them know when you donated to other places. Ideal for those of us needing more frequent donations. In 60 days I can do double blood again at Red Cross if needed, and then 60 days later back at this one for another double. Did my last double in February and my hematocrit was already 52.8 at donation today.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Couldn't sleep well last couple nights, energy down, some muscles sore...time for a pullback? Or is this the result of a lowering my caloric intake by 500 to maintenance to lose some fat? Just did a BodPod and I'm 13.8%. Would really like to see single digits...that waist ain't finding itself. <img src="http://forums.steroid.com/attachment.php?attachmentid=156333"/> 225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

Attachment 156334

Any weak points and corresponding training advice guys? I know I need to shed the fur coat and body fat.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

<img src="http://forums.steroid.com/attachment.php?attachmentid=156334"/> Any weak points and corresponding training advice guys? I know I need to shed the fur coat and body fat. 225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

Attachment 156336

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[hawk14dl]

Your bod pod said 13.8?

[IronClydes]

Your bod pod said 13.8?

I was shocked too. I was expecting over 15-16. He recalibrated with same results

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[BG]

Going strong boys, hope all is well.

Monday chest-
Cables
Flat bench
Incline dumbbells
Pec deck

Tuesday back-
Pull ups
Wide pull down
Seated row narrow
Narrow pull down
Hammer strength single arm row machine
Seated row vertical wide grip

So hit some heavy bench and was actually surprised how strong I was, so it was a good day. Only second time in over a year free weight benching. Did some deads on Tuesday, been over a year, was strong but didnt feel great. Ill go lighter and get my form and feeling right.

[IronClydes]

Your bod pod said 13.8?

This is the results printout below.

Attachment 156347

If those TDEE calories are accurate, I am currently way below on my intake....which is likely the culprit behind my lost energy, poor sleep, and plateaued results.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[almostgone]

Long shift yesterday, hoping to be off at least one day this weekend. Slept like a dead man and will hit legs tomorrow.

[hawk14dl]

I'm kinda hopeful now. I've got a lot less overall mass but my comp is pretty close to yours. I was figuring about 16%

[clarky.]

No training for me yesterday and the day too busy but will get back to it the mora.

[NACH3]

Morning fellas!

I feel as if I can do legs today no doubt, however Im actually kinda tired! Which is good since I only got about 4-4.5 hrs of sleep! I am also gonna take the day off, due to still having a chest/and a leg day for Friday/sat then off(still going to see how my chest responds to later in the wk! Hence the rest day b4 legs and chest!! We'll see! Only one way to find out...

Keep it all strong fellas!!!

[zempey]

Riding the pine again today, still sick as a dog. Got some antibiotics yesterday and been loading up on cold medication. Hope to be feeling better by tomorrow, I need to get back in the gym and move something. My wife started back at crossfit so she wont be coming to the gym with me as much in the mornings, have to keep my focus and force myself to get out of bed when the alarm goes off at 430am.

Keep at it, I will be back at it sometime this week.

[NACH3]

Riding the pine again today, still sick as a dog. Got some antibiotics yesterday and been loading up on cold medication. Hope to be feeling better by tomorrow, I need to get back in the gym and move something. My wife started back at crossfit so she wont be coming to the gym with me as much in the mornings, have to keep my focus and force myself to get out of bed when the alarm goes off at 430am.

Keep at it, I will be back at it sometime this week.

Don't Rush it Zempy... I know that feeling that your body NEEDS to be in the gym(but I took your and others advice on taking a day during the wk for my RCs)... Again Thx for helping me(along w/all the other members reassuring me more days off are needed!

GL grtting back to normal! ASAP!

[Hazard]

Does anyone here have knowledge on females and contest prep? Or any females or your wives compete?

My sister goes on stage August 16th. She has var, t3, and clen. She's cutting naturally right now and is making progress. What I wanna know is what should her timing be with everything? Stop t3 a few days out? A week out? What about the var an clen?

Thx fellas

[NACH3]

Does anyone here have knowledge on females and contest prep? Or any females or your wives compete?

My sister goes on stage August 16th. She has var, t3, and clen. She's cutting naturally right now and is making progress. What I wanna know is what should her timing be with everything? Stop t3 a few days out? A week out? What about the var an clen?

Thx fellas

What's her doses at(on the 2 not including the clen)?? Is she cycling 2wks on/2off etc or running it w/keto for a long continuous run?

Have you thought about asking MIKE_XXL?? I feel he is by far the most knowledgable when it comes to show prep/comps/and what he knows is amazing! My aunt used to BB/Physique mostly but she was natty(hard to believe) but I know b/c she knows about my use... Lol

Or GGR/TAB would be great to talk to as well! Just a few thoughts!

[Hazard]

Have you thought about asking MIKE_XXL?? Goes by far the most knowledgable when it comes to show prep... My aunt used to BB/Physique mostly but she was natty(hard to believe) but I know b/c she knows about my use... Lol

Or GGR/TAB would be great to talk to as well! Just a few thoughts!

Yea I'm pming mike..... I know ggr pops in here - hopefully she sees it

[clarky.]

What's her doses at(on the 2 not including the clen)?? Is she cycling 2wks on/2off etc or running it w/keto for a long continuous run?

Have you thought about asking MIKE_XXL?? I feel he is by far the most knowledgable when it comes to show prep/comps/and what he knows is amazing! My aunt used to BB/Physique mostly but she was natty(hard to believe) but I know b/c she knows about my use... Lol

Or GGR/TAB would be great to talk to as well! Just a few thoughts!

I'm sure BG's wife competes i think he said that haz.

[scotty51312]

Does anyone here have knowledge on females and contest prep? Or any females or your wives compete?

My sister goes on stage August 16th. She has var, t3, and clen. She's cutting naturally right now and is making progress. What I wanna know is what should her timing be with everything? Stop t3 a few days out? A week out? What about the var an clen?

Thx fellas

I had a female client who competed and ran var/t3&eca all the way up to 48 hours out. The sodium intake needs to drop earlier in women from my understanding as they're more proned to holding water.

[scotty51312]

Shoulder/traps last night

DB shoulder press 4 sets to failure 60, 65, 65, 65,
Reverse grip bb shrugs 4 sets 15 at 225
Rear delt on pec dec 3 sets to failure
upright rope cable rows. 4 sets 8-10 at 140lbs
Standing DB shrubs 4 sets 15 100lb dbs
Rear delt DB flies 2 sets then my shoulder joints were aching so bad i stopped and went to cardio
40 minutes in the pool treading water. (its better cardio than you might think)

[Hazard]

I had a female client who competed and ran var/t3&eca all the way up to 48 hours out. The sodium intake needs to drop earlier in women from my understanding as they're more proned to holding water.

Thx Scotty

I did get ahold of mike also..... He's a huge asset on this board

[NACH3]

Shoulder/traps last night

DB shoulder press 4 sets to failure 60, 65, 65, 65,
Reverse grip bb shrugs 4 sets 15 at 225
Rear delt on pec dec 3 sets to failure
upright rope cable rows. 4 sets 8-10 at 140lbs
Standing DB shrubs 4 sets 15 100lb dbs
Rear delt DB flies 2 sets then my shoulder joints were aching so bad i stopped and went to cardio
40 minutes in the pool treading water. (its better cardio than you might think)

How's your shoulder feeling after the session? Good to see you stop and listen to your body!

? For ya, heard you say you feel like your on the verge of possible overtraining?
Do you think it had anything to do w/the amount if sets? Your rep range seems good - and to be coming off of an injury I can see why you went to this type of training first(seems to be strengthening your body as well as your joints/ligs & tendons?!

I know your a trainer as well and I find it harder to except that I'm getting tired or on the verge of overtraining(I did at the start and the guys got me on the right path! Just curious to your ? Really... And w/your knowledge base wanted to see what you were thinking?

[BG]

Went to planet today to take it easy. My back was a little banged up as was my right bi. Went good, focused on rear delts.


Shoulders-
Fixed weight press machine
Standing open grip pull ? lol
Standing bent over side laterals
Standing rope pull
Reverse pec deck

1.5 miles of cardio

[scotty51312]

How's your shoulder feeling after the session? Good to see you stop and listen to your body!

? For ya, heard you say you feel like your on the verge of possible overtraining?
Do you think it had anything to do w/the amount if sets? Your rep range seems good - and to be coming off of an injury I can see why you went to this type of training first(seems to be strengthening your body as well as your joints/ligs & tendons?!

I know your a trainer as well and I find it harder to except that I'm getting tired or on the verge of overtraining(I did at the start and the guys got me on the right path! Just curious to your ? Really... And w/your knowledge base wanted to see what you were thinking?

The strengthening is a big part of it. But my main focus is fat burning and maintaining the lean mass i already had. I try to keep my time between sets to 45 seconds or less. My split is 2days on 1 off from resistance training and 7 days of cardio.

I've actually decided to take a rest day though. I know my body well enough to know today's pain was from going at it a little too hard this week. Doms always seem to hit me the 2nd day which i count as good pain, when i hurt within hours of training I know its more.

The shoulders feel better today and i don't have the pain i had last night. I'll either do legs tomorrow or take one more cardio day.

I look forward to lifting heavy with less total reps, but I think i'm going to give this a few more weeks.

[JohnnyJim]

<Delete>

[almostgone]

Well, I got in a rush and geeked my leg lift tonight. Just had finished crunches and was starting w/ leg extensions. I usually load my plates backwards ( with the finger groove out) so I can get a good hold on the plate and slide it off the end of the post for drop sets.
Failed to do that tonight, had groove facing in, plate slipped, thumb caught between 45# and post. Ripped a fancy gouge out of my thumb. Trying to pull it closed now. Will try again tomorrow night. :

Edit: LOL, this is a f-in mess. Entirely caused by my lack of attention to detail.

[kelkel]

Really appreciate you sharing that.

[JohnnyJim]

Really appreciate you sharing that. Let's NOT do it again in the Dairy please.

Alright.

I deleted it.

Now delete yours please.

[hawk14dl]

Off til Sunday.

Coach tells me I can't lift till after our games Sunday. We're undefeated and one of the teams we play Sunday is the only other undefeated team.

I'd rather be lifting

[almostgone]

Off til Sunday.

Coach tells me I can't lift till after our games Sunday. We're undefeated and one of the teams we play Sunday is the only other undefeated team.

I'd rather be lifting

Good luck, hawk!

[NACH3]

Really appreciate you sharing that.

Damn what I miss? Anything good?!