**Marcus's HIT Dungeon**

[NACH3]

Delts/traps - PRE-EXHAUST - intensity was very high - puked and rallied - though a pre-exhaust all weights pretty much up
-stretching rolling lots of RC ex's static/dynamic stretching
Warmed up w/cable side(behind back) & regular(like drawing a sword)/front laterals - got good blood flow going 4w each light high reps

1. Short BB front raises(reg grip) 2 feelers 2w 8/7 drop 5 -- S/Sed w/reverse grip 2w 8/6 drop 4-5

2. 45 degree laterals(DBs) 1 feeler 1w 5+RP TD(2.5 drop 6 drop 4ish+ stayed at that weight for 3)

3. Reverse cables starting low coming up(targeting traps & rears) 3w higher end reps(10-12+)

4. Cable upright row(EZ BAR) - 2feelers 2w 8/6+ DD(higher end reps but no more than 8-10)

5. Face pulls(stack) long bar - 3w higher end reps(8-15) S/S w/rope 3w(both grips) 3w burned me out - this is when I got sick lmao - good ole puke & rally

6. MP(pressed just as much as starting w/this ex) - 3 feelers 1w 5-6 Drop 4 drop 3

7. Reverse hamner strength press heavy - 2 feelers 2w DD

8. Shrugs - 3 regular grip/3 behind back/DBs 115s dropped to 75s - all very slow tempo holding at peak of contraction(bringing traps to my ears)
- abs weights done in 46min not counting the puking lol -
Home - eat - relaxer on deck

Damn page 600!!! Wow... This should be a book!

[Sfla80]

LOL, I hate waiting for the mail to run when I'm expecting a package. No package today , but we cut about 3 acres of grass, I hauled some stone (rip rap) I got for free, and I killed yet another copperhead, so the day wasn't a total loss.
Starting to wind down from third shift last night, so I believe I will be crashing after I go pick up some lunch (steamed chicken and veggies for me, kung pao for the wife). Think I might take my male mastiff with me. The closest town is very small, roughly 1200 people, and he always like to bark at each and every one of them It blows their mind to see 270+ lbs. of mastiff with just his head hanging out the window.
Attacking the back late tonight/early tomorrow morning.

Edit: Sfla, since you are the resident anabolic chef, please post up more recipes when your time permits. I've already got my list made to try cooking the fish w/lemon, cilantro, peppers, etc. Think I will try it on the grill first, since we cook on the grill fairly often.

Lmao would love to see that 270# dog hanging out the window.

Ag, I'll think of some good ones for u guys soon. I didn't reply when u guys were talking about flank, but I usually eat it two ways. (Should say my favorite two ways) one I can actually buy it this way but have made before. Slice the meat so it is half the thickness as normal. Spread a layer of low fat mozzarella the layer of spinach. Roll together tie with butcher string in two spots roughly. Sliced into portions. Bake in oven. Depends how big. 350, 10-15 mins. I did a whole step by step thread in the recipe section I'll look for a link it.

Other is easy, crock pot. Marinate flank in soy, liquid smoke, and garlic. Crock pot it for a few hours with maybe 2 cups water. Bout an hour maybe 2 before u remove meat add onion and cabbage.

[Igifuno]

LOL, I hate waiting for the mail to run when I'm expecting a package. No package today , but we cut about 3 acres of grass, I hauled some stone (rip rap) I got for free, and I killed yet another copperhead, so the day wasn't a total loss. Starting to wind down from third shift last night, so I believe I will be crashing after I go pick up some lunch (steamed chicken and veggies for me, kung pao for the wife). Think I might take my male mastiff with me. The closest town is very small, roughly 1200 people, and he always like to bark at each and every one of them It blows their mind to see 270+ lbs. of mastiff with just his head hanging out the window. Attacking the back late tonight/early tomorrow morning. Edit: Sfla, since you are the resident anabolic chef, please post up more recipes when your time permits. I've already got my list made to try cooking the fish w/lemon, cilantro, peppers, etc. Think I will try it on the grill first, since we cook on the grill fairly often. Also have some.of the Old Bay seasoning Igi mentioned on the list to give it a go on some tilapia.

Ah.. Waiting for the mail. That anxious feeling... Lol. Sounds like you got some good work done though. How you kill the snake?

Glad you got some old bay!! Good stuff.

[Igifuno]

Delts/traps - PRE-EXHAUST - intensity was very high - puked and rallied - though a pre-exhaust all weights pretty much up -stretching rolling lots of RC ex's static/dynamic stretching Warmed up w/cable side(behind back) & regular(like drawing a sword)/front laterals - got good blood flow going 4w each light high reps 1. Short BB front raises(reg grip) 2 feelers 2w 8/7 drop 5 -- S/Sed w/reverse grip 2w 8/6 drop 4-5 2. 45 degree laterals(DBs) 1 feeler 1w 5+RP TD(2.5 drop 6 drop 4ish+ stayed at that weight for 3) 3. Reverse cables starting low coming up(targeting traps & rears) 3w higher end reps(10-12+) 4. Cable upright row(EZ BAR) - 2feelers 2w 8/6+ DD(higher end reps but no more than 8-10) 5. Face pulls(stack) long bar - 3w higher end reps(8-15) S/S w/rope 3w(both grips) 3w burned me out - this is when I got sick lmao - good ole puke & rally 6. MP(pressed just as much as starting w/this ex) - 3 feelers 1w 5-6 Drop 4 drop 3 7. Reverse hamner strength press heavy - 2 feelers 2w DD 8. Shrugs - 3 regular grip/3 behind back/DBs 115s dropped to 75s - all very slow tempo holding at peak of contraction(bringing traps to my ears) - abs weights done in 46min not counting the puking lol - Home - eat - relaxer on deck Damn page 600!!! Wow... This should be a book!

Nice intensity. Rallied after the puke.. Well done Hope you got a round of applause at the gym.

[NACH3]

Nice intensity. Rallied after the puke.. Well done Hope you got a round of applause at the gym.

Of course :P lol - and it was b4 MP & reverse hammer strength press/shrugs I was downing water man - drank a whole GL... But I had the worst heart burn(pre-w/o's w/lil carbonation gives it to me - no more

[clarky.]

Never got ma back session ffs av got stuff to do av got family coming the mora and need to get ma kitchen finished.
I will get it in the mora nothing will stop me.

[Hazard]

I damn near puked and collapsed after legs one day and some asshole walks over and goes "are you okay man?"

I wanted to get up and slap him. He was coaching my sisters competitor so I know he was fvcking with us. My gym is full of big guys but hardly any that train HIT style..... The guy I'm speaking of was bragging to the gym about how he was going to get his Pro card at the show for mens physique. The dumb fvck placed 15th.....

[Hazard]

Never got ma back session ffs av got stuff to do av got family coming the mora and need to get ma kitchen finished.
I will get it in the mora nothing will stop me.

I've got the in laws coming tomorrow so my fiancé is going crazy cleaning the house today. I'm so beat from my workout and she's driving me nuts. All I wanna do is eat

[almostgone]

Ah.. Waiting for the mail. That anxious feeling... Lol. Sounds like you got some good work done though. How you kill the snake?

Glad you got some old bay!! Good stuff.

This one was put down with the business end of a spade. I don't mess.with the nonpoisonous snakes unless they get to be a nuisance; I eliminate the poisonous ones as soon as I see them.

[almostgone]

Lmao would love to see that 270# dog hanging out the window.

Ag, I'll think of some good ones for u guys soon. I didn't reply when u guys were talking about flank, but I usually eat it two ways. (Should say my favorite two ways) one I can actually buy it this way but have made before. Slice the meat so it is half the thickness as normal. Spread a layer of low fat mozzarella the layer of spinach. Roll together tie with butcher string in two spots roughly. Sliced into portions. Bake in oven. Depends how big. 350, 10-15 mins. I did a whole step by step thread in the recipe section I'll look for a link it.

Other is easy, crock pot. Marinate flank in soy, liquid smoke, and garlic. Crock pot it for a few hours with maybe 2 cups water. Bout an hour maybe 2 before u remove meat add onion and cabbage.

Thanks, Sfla. I know you are busy these days The recipes are greatly appreciated. I'll be trying the flank recipes in the near future.

[Sfla80]

AG, lot of people know this real well over in "what r u eating now" but this is one of the wifes and I favorites

http://forums.steroid.com/recipes/53...d-chicken.html

The flank roll up, I know I posted it but I guess I didn't make a thread out of it....but should be pretty simple steps. Any questions feel free to ask.

Actually going through recipe section theres I believe 2 chefs in here posted a bunch of recipes too. And some great others from members

[Sfla80]

Legs tonight....pre exhaust

Extensions 3 warms 1 feel 2w DD

Seated curls 2 w

Lying curls 2 w (hams felt very close to cramping. I do stretch before and in between sets...I couldn't go as hard because I know I would have locked up if I pushed more. What can I do to prevent this?)

Reverse v squat 2 w dd (by this time I was drenched in sweat, dripping everywhere..)

Smith lunges 2 w

Smith squats 1 feel 2 w

Seated calves 2 w

[Igifuno]

Legs tonight....pre exhaust Extensions 3 warms 1 feel 2w DD Seated curls 2 w Lying curls 2 w (hams felt very close to cramping. I do stretch before and in between sets...I couldn't go as hard because I know I would have locked up if I pushed more. What can I do to prevent this?) Reverse v squat 2 w dd (by this time I was drenched in sweat, dripping everywhere..) Smith lunges 2 w Smith squats 1 feel 2 w Seated calves 2 w

Did you pre-exhaust with extensions or did another movement to pre-exhaust beforehand?

For the cramping, are you drinking enough water? Taurine has helped me with cramping in the past and also potassium can help. In the meantime, stretching will be helpful.

I used to get injured way more when I was younger due to my lack of focus on form and the focus on weight. Now, I feel like lots of injuries are prevented due to form being the forefront focus. Not saying this is your issue, cramps happen all the time. I was on flat bench flys last week and got a hamstring cramp at the end of a set on a forced rep.

[almostgone]

AG, lot of people know this real well over in "what r u eating now" but this is one of the wifes and I favorites

http://forums.steroid.com/recipes/53...d-chicken.html

The flank roll up, I know I posted it but I guess I didn't make a thread out of it....but should be pretty simple steps. Any questions feel free to ask.

Actually going through recipe section theres I believe 2 chefs in here posted a bunch of recipes too. And some great others from members

Thanks, Sfla! I'll browse through the "What are you eating now" thread some also.

Edit: H*ll, I have embraced technology and just created a recipe folder in my browser bookmarks. These smart phones are amazing. You can even find porn w/ them!

[clarky.]

Morning guy/girls i will defo get my session in this afternoon

Was at the physio last wk and the doc yesterday they think i have a torn catlidge in my knee so getting sent the hospital to get it checked out.

[Roger11]

Marcus, i tried eq no ester on thurday, did 1ml jab, im so ****ing crook, absolute crap compound.

[almostgone]

Morning guy/girls i will defo get my session in this afternoon

Was at the physio last wk and the doc yesterday they think i have a torn catlidge in my knee so getting sent the hospital to get it checked out.

Do they suspect it is a torn meniscus, Clarky? I've had several friends that had this type of injury and they recovered quickly and quite well.

[almostgone]

Watching Zydrunas Savickas kick @ss while I drink a "Marcus" style shake w/ lots of coffee. Heading to the shop soon.

[marcus300]

Marcus, i tried eq no ester on thurday, did 1ml jab, im so ****ing crook, absolute crap compound.

Eq lmfao come on now lol

[Igifuno]

Morning guy/girls i will defo get my session in this afternoon Was at the physio last wk and the doc yesterday they think i have a torn catlidge in my knee so getting sent the hospital to get it checked out.

Sh*t man.. Let us know. Hope it's not that serious and heals up quickly. Have you had knee issues in the past and do you wear support in the gym like neoprene? I never wore it until about a year ago and it seems to be beneficial.

[Igifuno]

Thanks, Sfla! I'll browse through the "What are you eating now" thread some also. Edit: H*ll, I have embraced technology and just created a recipe folder in my browser bookmarks. These smart phones are amazing. You can even find porn w/ them!

Great idea! The recipe folder is pretty cool too.. Haha

[Hazard]

Christ..... I went to bed at 12:00 midnight and I'm now up at 6:15am WIDE AWAKE

[Hazard]

Quick recipe with pics:

Slow cooked pork shoulder

Marinade:
- mojo criollo
- sliced oranges
- lime juice
- 3 guajilo chillis puréed

I let the pork sit in the marinade for 36 hours

Take the pork out and dry it off. Cut the fat cap almost all the way off, score the meat, and season.

Seasoning:
- olive oil
- 3 Tbl minced garlic
- 2 Tbl adobo seasoning
- 1 Goya Sazon packet
- 1 Tbl lime juice
- 1 Tbl oregano
- 2 guajilo chilis puréed in 1/4c water

Rub the seasoning on the meat and lay the fat cap back over the meat and place in a slow cooker on low heat for 6-7 hours

[Hazard]

More

[Hazard]

When the pork is done I'm going to shred it up and make tacos :-)

Also making an apple/carrot slaw

[almostgone]

Looks real good, Haz. I like the taco idea too. Got to be better than the low carb wraps I eat.

[Sfla80]

Apple carrot slaw sounds awesome. Pork looks amazing.

[almostgone]

2 sets crunches
Back and lat stretches

CG pulldowns- 2 w/u, Work-8+ - 2+ - 2+ w/ slow 10 count negatives on partials
Parallel grip puldowns- 1 w/u, Work-4+-1+, drop, 4+ w/ slow negatives on partials
Kels supported Smythe rows- 1 w/u, Work-5-2-2-1+
D'bell rows off incline bench superset w/ low pulley rows:
D'bell rows- 15 reps/ side
Low pulley rows-5+ - 2+ - 1+ - 1+ - fail. Slow 10 count negatives on partials.
Hypers-2 sets
Deads- 2 sets of 10. Set# 2 @ a slightly higher weight.

Toe touches and straightjacket stretches.

48 minutes not including crunches and stretches. Back is on fire.

Edit: I noticed on the position of the feet in reference to the bar makes a huge difference for me on Kels supported rows. I think next time I may break it up into 2 work sets. One working set to failure, drop weight, and then rest-pause it until I'm trashed. This one really works the back in a couple of areas.

[Mr.BB]

Christ..... I went to bed at 12:00 midnight and I'm now up at 6:15am WIDE AWAKE

Tren sleep

[Sfla80]

Did you pre-exhaust with extensions or did another movement to pre-exhaust beforehand?

For the cramping, are you drinking enough water? Taurine has helped me with cramping in the past and also potassium can help. In the meantime, stretching will be helpful.

I used to get injured way more when I was younger due to my lack of focus on form and the focus on weight. Now, I feel like lots of injuries are prevented due to form being the forefront focus. Not saying this is your issue, cramps happen all the time. I was on flat bench flys last week and got a hamstring cramp at the end of a set on a forced rep.

Pre exhaust for me on legs was basically my normal routine backwards. So did everything in that order bringing my bigger movements to the end of the workout.

And the cramps by this time in the day I had about 3 liters of water.

used to.take taurine not anymore. And last time I tried supplementing potassium doc said it was way to high.

[RaginCajun]

Pre exhaust for me on legs was basically my normal routine backwards. So did everything in that order bringing my bigger movements to the end of the workout. And the cramps by this time in the day I had about 3 liters of water. used to.take taurine not anymore. And last time I tried supplementing potassium doc said it was way to high.

Maybe try upping or supplementing some magnesium citrate or even mineral salt

[RaginCajun]

Haz, pork looks amazing!

Will be doing pulled chicken over here with a similar recipe, definitely want to try the one you posted

[RaginCajun]

Clarky, sucks about your knee bud, looks like it is time for a replacement?

[Hazard]

Pre exhaust for me on legs was basically my normal routine backwards. So did everything in that order bringing my bigger movements to the end of the workout.

And the cramps by this time in the day I had about 3 liters of water.

used to.take taurine not anymore. And last time I tried supplementing potassium doc said it was way to high.

Try supplementing more calcium

[Hazard]

Tren sleep

Precisely.....

[Hazard]

Apple carrot slaw sounds awesome. Pork looks amazing.

Meeting your approval in regards to food is like Marcus saying I look big :-p

Can't wait to eat lol. It's a full day of cooking for one meal..... I'm making a tomatillo sauce also

[Sfla80]

Clarky hope it's not too serious, sorry to hear that. Think it will require surgery?

Magnesium and calcium heard. Any ideas on dosing with these guys?

Haz that's too funny, but I think u know all that looks amazing. Probably taste even better then it looks

[Hazard]

Clarky hope it's not too serious, sorry to hear that. Think it will require surgery?

Magnesium and calcium heard. Any ideas on dosing with these guys?

Haz that's too funny, but I think u know all that looks amazing. Probably taste even better then it looks

Not sure on calcium dosing. It's an electrolyte so it should help. My sis was cramping badly before her show - coach had her take calcium and she was 100%

[NACH3]

Clarky keep us posted big guy! Hope your gtg ASAP!

Sfla AG nice sessions! I love the pre exhaust! delts/traps are nicely torn up!

[Hazard]

Waking up today my back was sore from a few days ago and my traps are sore and full lol