**Marcus's HIT Dungeon**

[Bodacious]

Clocking in this morning guys/gals!!

Going to get back after this week after taking last week off and have some nerve pain. Everything feels good right now. Think I am going to see how I feel once I get there and get the blood a flowing if I am going to go all out HIT or just stop at failure for this week to get back into it.

I am going to start out with Chest today. Short and to the freaking point. With some light cardio at the end.

Will report back and let ya know how it goes.

Lets kill this Monday!!!

[Bodacious]

Thanks, Nach. If I wasn't so close to a Dr. appointment, I would just drain off a pint if the hematocrit comes back high. However, I occasionally bruise up nicely and I don't want her to see that.
One thing I didn't consider until about 5 minutes ago is the 5mg of Cialis I take daily. Just doing a quick skim of some of the Rx sites mention that lethargy is an occasional side effect. Fortunately, several places showed that many in the sample group acclimated to it.
So, it's a wait and see game right now.

AG,

Ciailis at 5mg everyday.... is this RX grade? I see where *** has it and have thought about trying it. I have taken 2.5mg before shit goes down and it works great(RX) but they are expensive. JW thanks man!

[almostgone]

AG,

Ciailis at 5mg everyday.... is this RX grade? I see where *** has it and have thought about trying it. I have taken 2.5mg before shit goes down and it works great(RX) but they are expensive. JW thanks man!

It's overseas pharma 20 mg tabs and I quarter them with a pill splitter. I occasionally order extra BP meds for use during a blast and I got a decent deal on 100 tabs, so I grabbed them. On the plus side, it seems to have shaved a few points off of my diastolic numbers, but haven't seen any change in systolic. I'll continue to monitor it since I routinely do anyway.
I've used the research chem version before and it worked fine. I just like being able to quarter up one or two and go ahead and load my pills for the week in my pill container (actually I should give the wife some credit here too. She fills my pillbox stocked with all my meds when I am really busy.

Side note. I wish my employers policy allowed us to take pictures. One of the younger maintenance guys put some voodoo on a robot and an associated pick and place and tried to make them both occupy the same space at the same point in time. Don't think he'll be touching a teaching pendant for quite some time. He told me he was "tweaking" a palletizing program. I had to call horesh!t on that one.

[RaginCajun]

Morning Gents

Came here for some motivation!

And found it!

[NACH3]

Thanks, Nach. If I wasn't so close to a Dr. appointment, I would just drain off a pint if the hematocrit comes back high. However, I occasionally bruise up nicely and I don't want her to see that.
One thing I didn't consider until about 5 minutes ago is the 5mg of Cialis I take daily. Just doing a quick skim of some of the Rx sites mention that lethargy is an occasional side effect. Fortunately, several places showed that many in the sample group acclimated to it.
So, it's a wait and see game right now.

That's very interesting regarding the daily cialis(I'll have to pay close attention to this) - I have a pck coming(all ancilaries)... As I was feeling lethargic a lil while back - but my crit was high(for me) so now that I drained a pint+ I've been getting much better pumps and not nearly as tired or lethargic(been popping up b4 my alarm like I was b4 my BW came back & crit being high(ish)... Now I know how I feel at that % etc...

[almostgone]

Well, a nearby neighbor just dropped me off a gallon of homemade "spring water" for straightening the lift arms on the PTO of one of his tractors. Promised to bring me some blackberry shine after this years blackberry canes put out. LOL, guess I have plenty of cold medicine for use later on. I rarely drink, so it should last quite some time.
Had to remind him to always call before he comes over though. I hate the "drop-in" type visits.

[almostgone]

That's very interesting regarding the daily cialis(I'll have to pay close attention to this) - I have a pck coming(all ancilaries)... As I was feeling lethargic a lil while back - but my crit was high(for me) so now that I drained a pint+ I've been getting much better pumps and not nearly as tired or lethargic(been popping up b4 my alarm like I was b4 my BW came back & crit being high(ish)... Now I know how I feel at that % etc...

Yes sir, after so many years of dealing with polycythemia and keeping an eye on it since I have a clotting disorder, I have learned to recognize how my body reacts as well.
Too bad I can't hook up some of the endurance athletes with my blood. I'm probably better than EPO.

[almostgone]

Ok, bedtime for me. Rock on, HIT crew!

[NACH3]

Yes sir, after so many years of dealing with polycythemia and keeping an eye on it since I have a clotting disorder, I have learned to recognize how my body reacts as well.
Too bad I can't hook up some of the endurance athletes with my blood. I'm probably better than EPO.

Lmao

[Bodacious]

Had a good session guys.

Chest

DB Slight Incline Press 1W/U 2F 10,10 reps 1W 6 Plus 1N

DB Incline Press 2F 12 10 reps 1W 6 plus 1 N

DB Incline Flys 2F 12 10 reps 1W 9 reps

Slight Incline DB Flys 2F 10,10 reps 1W 8 reps

Machine Flys 3x15 slow and squeezed hard as shit. Poring blood in there.

This was pretty good workout to be out for a week. Felt pretty strong could have went a little heavier on some of the movements but just wanted to get back in and get some weight on my arms and chest. Felt good overall and please.

Did 6 sets of Abs and stretched some at the end an called it a day.

[Bodacious]

Anything I need to change or if you guys see anything feel free to nail my ass on it. LOL

[clarky.]

Did shoulders and traps earlier guys it was a screamer..

Pre ex seated side db raises plus TUT
Then

Standing db side raises 1 working 1 drop a side

Db press 1 working 1 drop

Pre ex rev cable fly
Then

Rev cable fly 1 working 1 drop a side

Rev db fly 1 working +rp. Bench

Db front raises 2 sets. Palms up

Seated shoulder press 1 working 1 drop

BB shrugs 1 working DD drop

Behind back shrugs 1 working 1 drop

Done and fried, no really any pain from the shoulder so good good. A wee bit bloated though a feel so better get the cardio done and drink more av been slacking a wee bit silly boy. I'll fix it though.

[BG]

Friday Legs

Finally got a good squat/press day in. Ill be honest, for some reason Im a little scared right now, worried somethings going to let go. Hopefully that will go with another good session.

Squats-3 warms 1 working
Leg press-pyramid 8 sets 4/4
Extensions-3 second pause, moderate weight, gave my knees a little break
Calves

Abs Cardio

Sat Shoulders

Front Raises
Side lateral flys (bent elbows)
Light dumbbell shrugs
Light dumbbell presses
Over head cross overs
Rev peck deck
Rope pulls (high for rear delts)

Abs
Cardio

Mon NO legs still sore from friday

3 miles of high intensity interval
Abs


OK so my friend has been competing in the classic pysique and has gotten me motivated. Not to compete again, but I want to get in shape, single digit bf and still full. SO I have everything going but my diet. I eat very well, but not clean enough to get results. So its on, I havent been in good shape since post Met, but its time. I let all my injuries give me an excuse, but in all that "down" time I should have been dieting and upping cardio. It on, Im going to try to take some pics and post them for motivation

[marcus300]

Aching all over feels nice

Shoulders this morning

going to pre exhaust them and see how things go with pressing

[clarky.]

Morning, guys and girls shoulders and traps are nice and sore the day. The doc is phoning me later the day to go over some results of the bloods last wk so we'll see what up.

[Bio-Active]

Morning, guys and girls shoulders and traps are nice and sore the day. The doc is phoning me later the day to go over some results of the bloods last wk so we'll see what up.

Nice work brother. My rest day sure helped out. I was rested and energized for training today. Destroyed my arms!

[almostgone]

What a craptacular night at work. The wife took pity on me and fired up the grill to do some cooking for.the week. Breakfast today is a nice 1.5"/38mm thick bone-in ribeye, spinach and broccoli salad w/ a tablespoon of poppyseed dressing, and a small red potato.
I'm going to have to do some hard lifting tonight to compensate.

[Bio-Active]

What a craptacular night at work. The wife took pity on me and fired up the grill to do some cooking for.the week. Breakfast today is a nice 1.5"/38mm thick bone-in ribeye, spinach and broccoli salad w/ a tablespoon of poppyseed dressing, and a small red potato.
I'm going to have to do some hard lifting tonight to compensate.

Sounds like a great breakfast and makes for great motivation at the gym

[NACH3]

Morning HITers!

Nice sessions guys! Looking to smash something myself today(hoping the German model out here on vacation I met)

Keep on killing it guys/& gal! It's very motivating

[novastepp]

I'm playing catch-up everyone.

I'm nearing the end of the semester, and my committee and thesis meetings are out of control. I'm stressed so I took last week off, except I did arms on Monday.

Back at it this week: did back yesterday. Calves today, Chest/shoulder Thursday. Arms this weekend. I hope I can work it all in.

I've been eating enough, but the bodyfat is sticking around. Its in my head, but I'm trying to reduce it with cardio, but its sticking around even with a dialed in diet. Its because I'm seeing gains in strength and size in places, but mostly now is in my lower back and lower abdomen. Also losing vascularity. Total mind effer.

I almost hit 230 this weekend, but I think its about time for me to eat maintenance and take time off from HIT for a couple weeks and increase my volume and regroup (both in my joints/muscles, but also in my bodyfat %).

I'm ranting because I have a few minutes and I need to get it off my chest here. Obviously not the most popular post/topic, but its my reality at the moment and you all are basically my only support system in regard to training/diet.

In any case, I need to drop some of this body fat and recomp for a month or so, sort of like a prime, but with a goal of also reducing bodyfat and producing the basis for gaining again in May.

Also, I'm glad I am seeing so many positive posts from everyone, and that many are hitting new workouts and making gains.

Kick ass!

[novastepp]

Morning HITers!

Nice sessions guys! Looking to smash something myself today(hoping the German model out here on vacation I met)

Keep on killing it guys/& gal! It's very motivating

What's his name?

[clarky.]

Did bi's the day guys and ffs it was sore.

Pre ex CCC 1 working DD

Db preacher 1 working 1 drop 3 neg a side. Back of bench

Incline db curl 1 working DD. ffs just

Drag curls 3 sets.

Cable curls 1 working DD V bar

Cable curl 1 working DD S bar

Cardio 10min

Awwww man ffs what a session it does not look much but fvck me man. Right the only thing i did different was on the preacher curls.
I would do the working set on one arm then the other then the drop then the drop on the other ok. Sooooo this time i went working, drop, neg on the same arm no rest AT all then did the same on the other lol.

FFS!!! this really really killed the fvckers i really mean it fellas ffs when i went on to incline db i was fvcked. I was a good few bells down from where i was. The pr ex CCC does the damage to though that's the whole point a know.

Did db wrist curls at the end did one set on the right then started on the left but got massive pain in ma wrist so just stopped there i never fvcked about wraps off then went for cardio.

Edit... The working weight on the s bar cable curls was the.last drop on the v bar lol really they were that fried.

[GirlyGymRat]

go girl? next time show yourself doing them with heels on, now that would be nice

It's extremely difficult to perform squats with heels. Don't ask. Lol

30 min stair master - my intent was 50 but feeling weak. Need to evaluate food. Need more substantial carbs b4 workout.

Decided to do chest. All 3 sets of 12
Pec flys
Seat chest press
Seated mt press
Tri push down
Seated cable press
Overhead tri cable press
Angled DB chest press

Added the tri cuz chest fatigue and losing form and too much pressing.

I'm soft and I don't like it one bit!

[AllKindsOGains]

Hey guys and gals, mind if I hop back into the dungeon with ya'll? Been away too long, need some HIT in my life

[GirlyGymRat]

OK so my friend has been competing in the classic pysique and has gotten me motivated. Not to compete again, but I want to get in shape, single digit bf and still full. SO I have everything going but my diet. I eat very well, but not clean enough to get results. So its on, I havent been in good shape since post Met, but its time. I let all my injuries give me an excuse, but in all that "down" time I should have been dieting and upping cardio. It on, Im going to try to take some pics and post them for motivation

Respect.

[GirlyGymRat]

Morning, guys and girls shoulders and traps are nice and sore the day. The doc is phoning me later the day to go over some results of the bloods last wk so we'll see what up.

I never work traps directly! Not certain it's necessary on me!?!

[Mp859]

I never work traps directly! Not certain it's necessary on me!?!

A females traps will grow plenty from indirect work.

[GirlyGymRat]

A females traps will grow plenty from indirect work.

Thx for the affirmation. I never felt lacking of traps.

[GirlyGymRat]

Hey guys and gals, mind if I hop back into the dungeon with ya'll? Been away too long, need some HIT in my life

I like the dungeon.....

[almostgone]

Not feeling too energetic tonight. Not sure what is going on but I am totally fatigued.

[GirlyGymRat]

Not feeling too energetic tonight. Not sure what is going on but I am totally fatigued.

Rest with no guilt!

[almostgone]

Rest with no guilt!

Thanks, GGR. Maybe tomorrow will be a better day.

[AllKindsOGains]

Just got done wit back
Cables for pull downs and seated rows
Single arm db row
Hammer strength iso row
V rope "wing flies" (straight arm triceps push down)
All dropsets save for the db rows, rest pause on those

[NACH3]

What's his name?

Don't be mad married man!

Sounds like a good plan of attack brother! I hear you about the mind fvk man - but it's becoming difficult for me to hold my weight with being as active as I've been (training and training others) just gotta keep eating big - it must be sooo noticeable through my sweating alone - that I'm running test lol - FFS I'm waking up at 208-212 then down to 203-5 after the day and all my meals(even eating a lil less clean - keeping the abs the same or close to lol) I'll figure it out -

Gotta nice cheat meal of cheeseburger sweet pot fries & a milkshake for now

Had
Ground beef(2lbs+) jasmine rice(4-5c) greens(2meals) after breakfast(s)
PWO fruit and recovery drink(P30 60C)
Spinach steak/rice wrap x2
Protein shk

[NACH3]

Chest -- Pre-Exhaust he's really opening up my chest and R shoulder(bug it was fvkin painful) in a sick and lovely way

Incline cable flys/presses/then back into flys
5x 20/20/10 getting blood in the chest

Free Weight BB incline w/tension bands/ S/S'd w/two plates in hands(flat) elbows out & hands up locking out hard
4x 15/20(or failure then forced reps into negs)

One arm DB Press decsending from 10-1 each arm(1set)
4x ^^ that lol - very damn humbling but it's getting my R arm stronger on the lockout - my tricep(R) was missing the shape from using guided smith machine w/weak R arm/shoulder!
Must finish all reps b4 moving on

DB pullovers - partial reps as my ROM was horrible but it did start to open up with more work
4 x 30

flys w/Tension bands(staggered stance) big stretch into a hard squeeze S/S'd w/decline Push-ups
4x 20/15(of failure which was about 10 on last set lolol)

Just for the newer guys in here - this is not a HIT routine(it's volume work that's shocking the sh!t outta my body) with another purpose in mind for mending my shoulder(which I'm hoping breaks up that damn scar tissue for more ROM)
Still done weights in 48min - extremely intense - just as intense w/the S/S's and high reps(I'm breathing heavy but I'm starting to adapt to the conditioning aspect of things...

[marcus300]

Just got done wit back
Cables for pull downs and seated rows
Single arm db row
Hammer strength iso row
V rope "wing flies" (straight arm triceps push down)
All dropsets save for the db rows, rest pause on those

Welcome back, where have you been ?

[marcus300]

You are the agent of your own destiny, whether you realize it or not, whether you act it or not. Only you can find the motivation to exert the quality of effort to achieve your full potential as a bodybuilder. No one else can do the work for you. Developing a personal philosophy of effort based on objective principles requires time and dedication; but the rewards are commensurate. As that philosophy takes shape you will grow increasingly directed and purposeful. But you can't just think about it, you must act on it! So, take pride in your power to achieve your values and goals. Be a champion of choice and make the high-intensity effort necessary to achieve the kind of physique you desire.

Mike Mentzer

[Bio-Active]

Not feeling too energetic tonight. Not sure what is going on but I am totally fatigued.

Hope you get feeling better!

[almostgone]

Thanks, Bio. I'm waiting for my labs to come.back, but may call today to see if they are in and they forgot to call me. I'm thinking it is hematocrit related since I have issues with it anyway, but I recently started the daily Cialis and one of the sides is fatigue, which would explain the tiredness. Another is nosebleeds, I've had 4 since 11 p.m. last night.
BP was decent. 124/76.
LOL, my body reacts stupidly to some.meds.

[Bio-Active]

Thanks, Bio. I'm waiting for my labs to come.back, but may call today to see if they are in and they forgot to call me. I'm thinking it is hematocrit related since I have issues with it anyway, but I recently started the daily Cialis and one of the sides is fatigue, which would explain the tiredness. Another is nosebleeds, I've had 4 since 11 p.m. last night.
BP was decent. 124/76.
LOL, my body reacts stupidly to some.meds.

I will be sending positive energy your way brother. Ya I love cialis but I just can't handle it daily at any dose. After a couple days even at 3mg Ed my lower back and hips just ache to the point I can't function without using ibuprofen.