**Marcus's HIT Dungeon**

[clarky.]

Morning guys and girls going for a session in a wee bit but don't know what to do lol. Chest or tri's both are needing done as you know i only do one muscle per session as this is what works for me as i can go all out and don't need to keep anything for the next muscle.
I might just do both the day though as the elbows are a bit sore so might not be able to do much on tri's anyway.
I'll report back later and av got ma mri the day as well.

[almostgone]

Hope the MRI goes well Clarky! Whichever muscle group you work, give it hell!

[clarky.]

Hope the MRI goes well Clarky! Whichever muscle group you work, give it hell!

Ta mate and i sure will just leaving in 10min.

[Igifuno]

2 sessions down this week pretty standard as far as movements but steadily adding weight or reps each session. Chest was last night and by the end it was so spent I couldn't even flex for a decent side chest pose. Just finished this weeks back session and its wrecked. Got 2 more days to finish this training cycle and I'm feeling good. The new work schedule seems to be going fairly well but 4 days straight training is a little difficult. The only upside to it is my 4 training days are my days off work so I can go as soon as I feel fed and rested enough to hit it hard rather than having to push myself into the gym because it's the only time I have available.

Sounds like you're sessions are doing the trick dpyle. There's a lot to be said about not being rushed on training days, and getting some meals in beforehand. I'd likely take that with 4 consecutive days just for the relaxed mindset.

[Igifuno]

Hope the MRI goes well Clarky! Whichever muscle group you work, give it hell!

Clarky good luck with the MRI and let us know how it goes afterward.

[Dpyle]

Sounds like you're sessions are doing the trick dpyle. There's a lot to be said about not being rushed on training days, and getting some meals in beforehand. I'd likely take that with 4 consecutive days just for the relaxed mindset.

Yeah. I work a rotating 12 hour schedule. Has it's down sides but 4 shifts per week earns me a 4 day weekend every week. Just hard to keep up with the calendar since I'm on an 8 day cycle rather than the 7 day week.

[NACH3]

405 would be the minimum on up to 495. Higher reps, around 12-15 for 405 and about half that for the next plate up.

Damn Kel, I knew 4-5 aside was the answer - you pull some insane weight!(I remember you doing T-bar rows and warming up w/4-6 wheels more than my working set for damn sure(well at least the latter)

@ DCI - much thanks for that post! It's a whole nother forum in here

Haz - have a great time(your gonna be a freak - bigger than than now)

AG have a good ole time w/the fam!

Clarky - GL big guy!

Well it's a sh!tty day - finally getting some rain out here - hope you all have a great day!

[Bodacious]

Morning guys! Go luck Clarky on MRI. Man its been crazy around here this weekend. Still reading guys, great posts. Going to just have another rest day to day and get back after it tomorrow. Hope everyone has a good Sunday!

[Igifuno]

NACH it's beautiful today over here in the east. Chilly and sunny morning 50 degrees.

About to go hit back right now.

[NACH3]

NACH it's beautiful today over here in the east. Chilly and sunny morning 50 degrees.

About to go hit back right now.

Nice... But Figures! LOL - go kill it brotha! Put it thru hell! Eating another meal b4 going in

[Igifuno]

Yeah buddy. Gonna crush it and then back to work all day. Didn't wrap up til 3 am this morning.

Threw down some eggs and ww wraps. Got some chicken and fish thawing out for the day.

[Sfla80]

Arms this morning

Tris

Db over head

Ez bar push downs with 2 dro straight into single arm reverse grip pull downs.

Hammer dips straight into db kick backs

Bi's

Seated dB curls

Incline db curls into single arm db preachers

Reverse grip ez bar curl straight into db hammers

Snapped a couple quick pics before leaveing

[NACH3]

Yeah buddy. Gonna crush it and then back to work all day. Didn't wrap up til 3 am this morning.

Threw down some eggs and ww wraps. Got some chicken and fish thawing out for the day.

Nice! I love fish(on a kick myself) having another meal - eggs wheat waffles then digest and hit delts/traps since i missed them :/

[NACH3]

Sfla your Lookin solid man... Your arms/and delts are poppin thru the shirt! Nice

[Sfla80]

Sfla your Lookin solid man... Your arms/and delts are poppin thru the shirt! Nice

Thanks nach had a good pump going.

[Bodacious]

Arms this morning

Tris

Db over head

Ez bar push downs with 2 dro straight into single arm reverse grip pull downs.

Hammer dips straight into db kick backs

Bi's

Seated dB curls

Incline db curls into single arm db preachers

Reverse grip ez bar curl straight into db hammers

Snapped a couple quick pics before leaveing

Looking like a Beast man!! Great job.

[Igifuno]

Sfla your Lookin solid man... Your arms/and delts are poppin thru the shirt! Nice

Agreed sfla, look solid man. Great definition

[clarky.]

Ok i did chest and tri's this morning went very good.

Slight incline db press 1 working **new weight**

Slight incline db fly 1 working. **new weight

1drop

Slight incline db press

Slight incline db fly

chest done and totally destroyed

Incline db tri ex 1 working 1 drop

Tri pd straight bar wide grip 1 working DD

Tri over head ex cable TD

Dips lmfao i got 4 hahaha

Cardio 25min

Well it was a good session guys i had a good bit of anger this morning so i fvcking smashed the db's chest and tries were destroyed.

Went for ma mri so i'll phone the surgeon in the morning and get another appointment to see what the results are.

[clarky.]

Arms this morning

Tris

Db over head

Ez bar push downs with 2 dro straight into single arm reverse grip pull downs.

Hammer dips straight into db kick backs

Bi's

Seated dB curls

Incline db curls into single arm db preachers

Reverse grip ez bar curl straight into db hammers

Snapped a couple quick pics before leaveing

still looking good sfla your maintaining it well.

[Sfla80]

Thanks Bodacious igi and clarky!

[BG]

Hey fellas, whats up? Whats up with the shirt pics.....come on guys. Anyways, almost figured things out, talking to Kel about the final few tweaks. Diet is awesome, slimming down and starting to shape up. I was around 222-225 at about 14-15%. Im hoping for 215 at 10%. I dropped my complex carbs, changed to yams, cut a bunch of red meat and went with more chicken (yuk). I dropped oat meal down to mornings and changed to waxey pre-work out. Then 3 of my night meals I dropped the carbs. Im not quite as full, pumps arent the same but in a few weeks I will adjust a little more.

Sat Arms

Bi's

Preacher single arm
Standing twist dumbbells
Heavy standing eazy bar close grip
21's till failure

Tri's

Single arm cable push down
Cable kick back
Dip machine
Hammer strength chest machine with bent bar close grip

Abs, cardio, core



Sun

Cardio, abs, traps

[NACH3]

Sounds great BG - are you using more fats since dropping your carbs in last 3 meals, high carbs earlier in the day?

[Bio-Active]

BG about the only thing you can do with that chicken is use different spices to make it taste better. Kickn chicken and garlic lovers garlic are a couple of my favorites to spice it up

[Bodacious]

Nice session Clarky and BG,great job guys. Stuff is finally slowing down around here guys. Its been more than crazy last few days. Hope everyone is have a good Sunday. Will be lurking later tonight hopefully.

[BG]

Sounds great BG - are you using more fats since dropping your carbs in last 3 meals, high carbs earlier in the day?

No didn't. What do you recommend? I used to go with macadamia nuts. Good catch.

[Igifuno]

Hey fellas, whats up? Whats up with the shirt pics.....come on guys.

I've haven't been doing a great job eating the past few weeks. Not eating badly, just not enough, and as a result, have leaned out more than I want right now. 200 lbs even this morning and no idea bf, I'm guessing 16-18%, what do you guys think?



Took these just now.. Just for you guys. Lol.

[Bio-Active]

looking thick Igi

[Sfla80]

Damn igi looking good man....thick as hell

[BG]

BG about the only thing you can do with that chicken is use different spices to make it taste better. Kickn chicken and garlic lovers garlic are a couple of my favorites to spice it up

Thanks buddy, I will try those, something has to give. My real issue is I have to microwave it during work, gets a weird texture, any ideas or tricks?

[BG]

I've haven't been doing a great job eating the past few weeks. Not eating badly, just not enough, and as a result, have leaned out more than I want right now. 200 lbs even this morning and no idea bf, I'm guessing 16-18%, what do you guys think?



Took these just now.. Just for you guys. Lol.

Looking good!! Somewhere around there bf wise, who cares, its about training hard and growing strong !! Good job.

[Bio-Active]

Thanks buddy, I will try those, something has to give. My real issue is I have to microwave it during work, gets a weird texture, any ideas or tricks?

Yes once you cook it off you need to seal the chicken air tight in tupper ware containers. Mine tastes just as good 5 days after cooking it as fresh off the bbq. None of us have time to be in the kitchen all day if we have demanding jobs

[BG]

Oh ya, Im adding extra Glutamine pre and post. Is it useful pre work out?

[Bio-Active]

Here is my food prep for work

[BG]

Yes once you cook it off you need to seal the chicken air tight in tupper ware containers. Mine tastes just as good 5 days after cooking it as fresh off the bbq. None of us have time to be in the kitchen all day if we have demanding jobs

Thats what I do, I pre cook sundays, yours doesnt change texture when microwaved? I pound mine down.

[Bio-Active]

Thats what I do, I pre cook sundays, yours doesnt change texture when microwaved? I pound mine down.

Not really i pound mine down to. Do you pull your chicken off the bbq when its firm and the liquid is clear?

[Igifuno]

Thanks guys. Need to get back in the swing with the diet and meal prep, no question.

[BG]

Here is my food prep for work

Nice ! I was going to post you Mrs.BG hard at work making mine up but I dont want to piss her off

[BG]

Thanks guys. Need to get back in the swing with the diet and meal prep, no question.

Yes, but the muscle is there

[OdinsOtherSon]

BG about the only thing you can do with that chicken is use different spices to make it taste better. Kickn chicken and garlic lovers garlic are a couple of my favorites to spice it up

Thanks buddy, I will try those, something has to give. My real issue is I have to microwave it during work, gets a weird texture, any ideas or tricks?

You can also take your fav seasonings, mix into a liquid, say apple juice, and inject your chicken to really get a good infusion of flavor. After so much chicken, it needs all the help it can get, imho.

[Bio-Active]

Nice ! I was going to post you Mrs.BG hard at work making mine up but I dont want to piss her off

Lmao.... I spend a couple days prepping so it isn't overwhelming. One evening i cook all the chicken and portion it out and the next day i work on the greens and carbs. I do eat a couple meals at home. so i just prepare those but everything else is made in advance