**Marcus's HIT Dungeon**

[Hazard]

I'm in your neck if the woods brutha.

<img src="http://forums.steroid.com/attachment.php?attachmentid=159269"/>

If you want burgers for lunch and you have younger kids with you - Mars2112 is cool. The whole inside is built to look like mars. It's not a place for adults without being a bit korny but kids love it.





Edit* Nevermind..... Just saw that they closed down :-( sucks - wanted to take my daughter

[almostgone]

Forgot I don't go in until midnight tonight. Watching some Blood and Guts and IFSA videos.

[Igifuno]

@ Igi and Haz. How do y'all not freak out with all of those tall buildings around? I've been to some large cities before, but being around that constantly would take an adjustment on my part. Nice scenery, pretty lights, and great pics you guys posted.

I'm just visiting AG, I love where I live near the mountains (although I'm just an hour away from DC). I see enough from work travel, and the city, as Haz said, is very interesting, but I couldn't live here ether. It's pretty crazy.

[Hazard]

I'm just visiting AG, I love where I live near the mountains (although I'm just an hour away from DC). I see enough from work travel, and the city, as Haz said, is very interesting, but I couldn't live here ether. It's pretty crazy.

NYC can be intimidating as shit for people who are never in or near big cities lol. You are an it still seems crazy haha

[Igifuno]

NYC can be intimidating as shit for people who are never in or near big cities lol. You are an it still seems crazy haha

Seriously. Part of it I think is because I don't want to lose my girls and its insanity just walking down the street.

[Igifuno]

If you want burgers for lunch and you have younger kids with you - Mars2112 is cool. The whole inside is built to look like mars. It's not a place for adults without being a bit korny but kids love it. Edit* Nevermind..... Just saw that they closed down :-( sucks - wanted to take my daughter

Definitely taking your other suggestion for lunch.. Reservations tomorrow for dinner. The girls are pumped. Appreciate the tip brutha!

[Hazard]

Seriously. Part of it I think is because I don't want to lose my girls and its insanity just walking down the street.

Yup.... Everyone holds hands lol. You should be near Rockefeller center at christmas. You're not comfortable unless your kids are on your shoulder lol

[Hazard]

Definitely taking your other suggestion for lunch.. Reservations tomorrow for dinner. The girls are pumped. Appreciate the tip brutha!

That spot for dinner will be amazing..... I'm actually excited for you lol. It's easily my favorite restaurant. I told the fiancé you were going and she said you better let us know how you like it lol. She started talking about our christmas date night for this year haha.

Mars2112 is closed now tho so no luck there. Should have looked it up before suggesting it. I hadn't been there in a few years.

[almostgone]

2 sets of crunches and lat/back stretching

WG pulldown w/ underhand grip-2 w/u, Work-8+ -3+ -2+. Slow 10 count neg. on partials
Parallel grip pulldown-1 w/u, Work-4+ -2+ - 2+ with slow neg. on partials again.
Tbar rows-1 w/u, Work-7+ -3+ - 2+.
D'bell rows off a flat bench and then straight over to low pulley rows w/ no break.
D'bell rows- 12 reps/ side.
Low pulley rows- 4+ -3+ -2+ w/ 10 count neg.
Deads- 1w/u, Work- 1 set of 12.

No hypers before deads tonight. Back got a really good burn tonight and upper back still has a pretty decent one going.

39 min.not including stretches and crunches.

Edit: My low pulley row numbers have been climbing up towards the max rating on my pulley setup, so I've been kind of pre- exhausting low pulley rows by hitting d'bell rows and then hitting low pulley rows directly after.

[Roger11]

How do you guys stay focused during something liek im doing ? IE a cut phase.

Im constantly focused on and off, im down 7-8kg and looking good but motivation comes and goes especially if i have an argument with someone or work gets in the way, sometimes i just feel liek giving up, i have 8 weeks to get as lean as i can and i need to stay focused.

I know i can rely on you guys as this is my place to come.
cheers

[marcus300]

How do you guys stay focused during something liek im doing ? IE a cut phase.

Im constantly focused on and off, im down 7-8kg and looking good but motivation comes and goes especially if i have an argument with someone or work gets in the way, sometimes i just feel liek giving up, i have 8 weeks to get as lean as i can and i need to stay focused.

I know i can rely on you guys as this is my place to come.
cheers

For me motivation all comes from the mind and what I can focus on. Its a goal and I will achieve it no matter what, if things get in the way it makes me more dedicated and take what ever is happening as a test to see how strong I am.

If you seeing results surely that's good motivation to carry on!

If things test you along the way tighten things up and be even more motivated

Failure is the best motivation, who wants to fail?

If things are that bad with your cut throw in a cheat meal,

do what ever it takes to achieve you goal

[marcus300]

Shoulder this morning

going to hurt them

watching DY

[marcus300]

Sunday morning idiots in the gym just talking and walking around carrying carpets under their arms, what a total set of pricks, and they wonder why they are small and full of water weight from gear, fuking retards they fuk me off and I showed them what I thought of them.

They kept away from me, I increased my volume of the grunts and didn't smile one time during training, ignored 3 guys asking me questions while I was doing side laterals, it was good because I got another 4 reps out due the ignorance of them which made me angry that was a bonus.

destroyed my delts, cant lift my arms up and I was so fired up I throw in some wrist curls because I want even more freaky forearms, ive put them on back order show arrived in the next couple of weeks

why don't people train hard, their jaws should be muscly as fuk

[marcus300]

Rant over

I am calm

[Hazard]

Sunday morning idiots in the gym just talking and walking around carrying carpets under their arms, what a total set of pricks, and they wonder why they are small and full of water weight from gear, fuking retards they fuk me off and I showed them what I thought of them.

They kept away from me, I increased my volume of the grunts and didn't smile one time during training, ignored 3 guys asking me questions while I was doing side laterals, it was good because I got another 4 reps out due the ignorance of them which made me angry that was a bonus.

destroyed my delts, cant lift my arms up and I was so fired up I throw in some wrist curls because I want even more freaky forearms, ive put them on back order show arrived in the next couple of weeks

why don't people train hard, their jaws should be muscly as fuk

I don't mind helping someone if they ask..... But this is assuming they aren't acting like a douche bag already.

When you're bigger than average you're looked at 3 ways.

1 - people are intimidated. They don't understand you or what you do. You look like you could murder a city.

2 - people envy your size and they admire it - they want it. These guys appreciate the hard work and dedication.

3 - people envy your size and hate you for it. They want it but never had nor ever will have the dedication. It's easier to hate you than have to see you and hate themselves.

[Sfla80]

I don't mind helping someone if they ask..... But this is assuming they aren't acting like a douche bag already.

When you're bigger than average you're looked at 3 ways.

1 - people are intimidated. They don't understand you or what you do. You look like you could murder a city.

2 - people envy your size and they admire it - they want it. These guys appreciate the hard work and dedication.

3 - people envy your size and hate you for it. They want it but never had nor ever will have the dedication. It's easier to hate you than have to see you and hate themselves.

#3

[Sfla80]

Cardio and abs for me.

30 mins treadmill same way. Increasing and decreasing speed and incline the entire time.

Abs

Hanging leg raise
Rope crunch
Seated knee pulls (name lol?.edge of bench)

Have a free concert tonight. ..vip tent of perfect vodka. But right now 70% chance of rain so we will see.

[NACH3]

I'm so damn sore this am - legs traps delts & back - I felt shitty all day after legs(held down a few occasions I thought Ralph was callin') - have a good long w/e everyone

Chest tomorrow - want to use more DBs... See if it helps w/giving me that depth/width in upper chest and outter....

[Hazard]

I'm so damn sore this am - legs traps delts & back - I felt shitty all day after legs(held down a few occasions I thought Ralph was callin') - have a good long w/e everyone

Chest tomorrow - want to use more DBs... See if it helps w/giving me that depth/width in upper chest and outter....

I think I'm going to attempt to go heavy on chest tmrw..... We'll see

[NACH3]

I think I'm going to attempt to go heavy on chest tmrw..... We'll see

Well me too then :P lolol - I'll have to see as well - im going to stick w/heavy DBs tomorrow and see how I feel and how it goes...

[IronClydes]

Thanks Kel. Tried a double blood donation just before this and the return infiltrated. So it ended up being just the one. Just to do another soon.

Ironically, lowt.com must not have checked those levels...odd.

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

I was gunna say probably got a blood test to close to when stopping pct

Been off cycle since July 17th.

Test results were from August 26th.

That's 6 weeks off before this test.

Isn't that enough time?

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

I was gunna say probably got a blood test to close to when stopping pct

Was replying to this post

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

Hi Tduff. I don't see LH & FSH? The reason I ask is that assuming you just came off pct those levels would be hyper-stimulated from the serms thus resulting in elevated Test levels down stream. No other comments needed other than it's about time to give blood.

And this post

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

He just finished a blast. From what I remember hes on trt. Agreed on the donation.

Correct, on TRT. Blast finished 6 weeks before the test though, maintaining my TRT at 180/week (90 E3.5D). Do my results show that I need to possibly drop that dose or maintain my anastrozole at more than once weekly on this TRT dose?

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

I wondered that but couldn't remember.

Sorry i didn't respond sooner brother. Been crazy busy lately. I'm back in the forums now!

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

Right hip and lower back/glute is doing the stupid thing where it is trying to lock up. Going to rumble roll it and stretch tonight. Don't think hitting back tonight would be wise, so I will hit it tomorrow instead. Started taking Voltaren this afternoon. It should help a bit. Edit. Back seems to be loosening a tad. Believe I may be due for a pullback sometime in the next few weeks. I would prefer to get one in before labs anyway.

How do you like that rumble roller compared to a black solid foam roller? I use that every night for my back...

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

Great leg day yesterday: Extensions: Two sets, about 20 reps each to failure. Verticals: Two sets, 12-15 reps. Squats: Got to my weight and cranked out 15 and racked it. Sat down, thought about it for a couple minutes, added 50 lbs and did some more. Killed it, felt very strong. Seated curls: Two sets, 12 reps or so. Standing and seated calf's. Good day. Feeling it today already. What are your thoughts on knee wraps? Been thinking about trying them again (lightly wrapped, not hard-core) on real heavy sets for some added protection. Been decades since I've used them due to an old injury caused by them in my powerlifting days

You may have already explained this, been gone for a bit, but why so high on the reps Kel?

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

Just gave a double red blood cell donation..... So I walk in and fill out the form. They prick my finger and then take my BP. I see the cuff this guy is holding and it looks like it'll fit my daughter. I told him it was going to be too small but he didnt listen..... 164/116 - he goes "you're BP is really high man. Sit down for ten minutes and lets take it again." So I asked him if they had a bigger cuff because a small cuff will skew the reading. I shit you not..... The cuff almost blew right off my arm. So I relax for 10 minutes and he takes it again with a bigger cuff. All was good and they hooked me up. My fiancé was laughing because on the way in there were four older men outside just BSing. I was walking in and one goes "holy fvck.... Look at that!" And I see them all looking at me. Another guy goes "I guess you don't have bulimia huh?" I said "nope..... I do have an eating disorder tho. I eat everything" haha

Lol good laugh Hazard

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[IronClydes]

So, normally, I follow the advice give to me by the fellas on here and do 30-45 minutes cardio 2-3x a week with a heart rate under 130 bpm.

However, I am getting back into an old passion, mountain biking, and the trails I go to are about 45 minutes long and wicked sick....can't keep my heart rate below 150 for most of these rides.

I plan to maintain 1-2x a week of this for cardio...as I love it and it makes cardio so much more enjoyable.

That being said, what is the best plan for making the best of this with minimal muscle loss?

I was thinking 5g leucine pre and post, whey isolate and some carbs pre and post.

Thoughts, advice, suggestions greatly appreciated. I want this passion to help me in bodybuilding, not hinder me....there's gotta be an ideal way to do that?

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[GirlyGymRat]

Gals and guys.

Worked out this morning. First time lifting serous training in months. Been cutting at a severe deficit for weeks and I felt it. Of course it was leg day. LoL

Warm up
Stretches shoulder and hams and back
Sit up crunches on ball for 100
3 - 45 s planks
Seated calf raises
Assisted wide grip raises

Legs Kinda in this order; 3 sets mostly 8x but sometimes 12 or 10
Squats. Cardio right here!
High step up deep lunges. Killer cardio right there !
Wide stance squats Heavy panting. Lol
Angled leg press
Hip thrusts weighted 40#
Abductor
Adductor
Standing calf raises

Jello legs and seeing stars but other body parts feeling neglected so added:

Concentration Bicep curls
Seated bent over flys
Lat pull downs
Roman chair

[NACH3]

Correct, on TRT. Blast finished 6 weeks before the test though, maintaining my TRT at 180/week (90 E3.5D). Do my results show that I need to possibly drop that dose or maintain my anastrozole at more than once weekly on this TRT dose?

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

Is this your prescribed dose? Sounds like you highered it on your own?!

[GirlyGymRat]

Oh. The best part. During wide angles squats, BB type approaches. Like he could be professional idk. You hard core old school guys are gonna this....excuse me. It's rare to see anyone working inner thighs that way. your legs are cut with definition and striations....

Don't you all feel so proud!!! I saw him eyeballing me on squat set. I was focused on form bc it's been so long. I explained that I just cut 15 lbs and haven't worked out srsly for 3 months, alittle weak and he looked in admiration and said....you look great. Of course all I can see it the last of that tummy roll. 8 more pounds and I hit a personal major milestone. 130#

I am at that place I haven't been able to breakthrough for soooo many reasons and too many moments in time. My plan includes swearing off cardio classes in lieu of lifting. Except for one cycle class to maintain my sanity.

I am still cutting but it's time to lift....losing muscle in the past mo hasn't felt good (or looked good on my backside. Ticks me tbh).

Thx everyone. No BB is going to approach a 5'4" and make such a compliment....and it's all your FAULT. :P thanks!

[IronClydes]

Back - feel very wide - and muscles feel/look full! Stretching(static/dynamic) rolling abs leg raises etc 1. Straight atm pulldowns 2 feelers - 2w drop 2. Wide grip pulldowns(**new weight**) 2 feelers 1w(still misjudged so stayed there for first drop - can bump up more next time) + drop 3. Smith BB Bent Over rows(same new weight as last wk) 2 sets working up to my 1w DD 4. High pully rows 2 feelers 1w DD - holding contraction for 3+s slow Neg 5. Hammer strength seated rows(wide) 1w drop 6. Rack pulls 2 feelers 2w failure(almost puked) 7. Weighted hypers 2w Weights done in 41min(intensity is picking up) More w/less

Saw this and realized I hadn't finest aright arm pulldowns in some time. Just killed em in back workout. Thanks Nach

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[Igifuno]

Dear bodybuilding gods.. Please forgive me for the three slices of NY pizza and cheesecake I have blatantly consumed. I will break myself in the sanctuary this week and will even commit to two morning cardio sessions.

Amen.

[GirlyGymRat]

Dear bodybuilding gods.. Please forgive me for the three slices of NY pizza and cheesecake I have blatantly consumed. I will break myself in the sanctuary this week and will even commit to two morning cardio sessions. Amen.

U can't go to NYC and not eat deep dish pizza.

3 cardio sessions may be required.

[Igifuno]

U can't go to NYC and not eat deep dish pizza. 3 cardio sessions may be required.

Fine!!

[NACH3]

Dear bodybuilding gods.. Please forgive me for the three slices of NY pizza and cheesecake I have blatantly consumed. I will break myself in the sanctuary this week and will even commit to two morning cardio sessions.

Amen.

Lmao ^^^

[Hazard]

Dear bodybuilding gods.. Please forgive me for the three slices of NY pizza and cheesecake I have blatantly consumed. I will break myself in the sanctuary this week and will even commit to two morning cardio sessions.

Amen.

Atta boy! Nom that shit and regret nothing

[IronClydes]

I feel better after either whole blood or double red, but after I donate I generally take it easy for a day.

Same here, otherwise I bruise up at the donation site.

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.