**Marcus's HIT Dungeon**

[Sfla80]

Just mask up before bed and you'll be fine.

You shouldn't be on the daily mate, rest from them and then take a good dose and I think that's a better approach imho.

And I agree.

Anxiety got really bad when I found out about my heart issue.

That's when I was originally prescribed them.

I took 2 months off with zero and I'm "good" but when it hits it hits hard for me. (Feel like weak minded but speaking truth)

I will definitely cut back and take as needed.

[RaginCajun]

I do use training to help with stress but sometimes I need help to relax properly and repay my sleep debt what I build up, my doctors gives me sleepers if I want them but I much prefer X or V because of the effect they have on my anxiety and how better I feel the day after rather than a sleeper. From the sounds of it your of sound mind so you will be fine it will help a lot.

i think training is thing keeping me sane!

i wish my body would let me train like my mind wants to!

i have a sound mind, but i'm one sick fvcker!!! haha!

yeah one good day of rest would feel great, maybe that day will come soon

[RaginCajun]

Heal up Nach!

You are one strong minded mofo, many would have given up!

Must be some of that coonass in ya!

[RaginCajun]

@ Proximal

i am suffering from tight hip flexors, pelvic tilt, tight/weak gluten, tight hammies, tight groin muscles, tight IT bands, tight achilles, and everything else in my legs. one thing is, i am flexible. i can put my palms on the ground and do one of those yoga crab looking poses (been a few months but could prob still one).

i am sure most of them are all related.

i will await your response and want to start trying to fix these issues as they have been plaguing me for 2-3 years

[marcus300]

And I agree.

Anxiety got really bad when I found out about my heart issue.

That's when I was originally prescribed them.

I took 2 months off with zero and I'm "good" but when it hits it hits hard for me. (Feel like weak minded but speaking truth)

I will definitely cut back and take as needed.

Ahhh right I understand now, well if they are needed keep with them

[NACH3]

Heal up Nach!

You are one strong minded mofo, many would have given up!

Must be some of that coonass in ya!

Thx my Coonass brotha lol - that must be what it is!

[clarky.]

Hi guys, GGR hope yous are all doing good. Not been on for a while life is a bit rough the now. I took a wk off everything just work home sleep eat work.

Did bi's and tri's last night good session and very sore the day. Just back from a back session it was ok nothing great am just not 100% just now got the doc next wk again to chech vit d as its been 7wk now.
Life was going great a few wks back then fvcking boom all goes tits up.

Anyway just though i would pop in and try catch up its been over a wk so i suppose there will be a fair bit to go through.

I'll pm or email you big man in a bit.

[marcus300]

Please watch and listen to this video, its only 14mins long.

Just look at the thickness and this is HIT

[IronClydes]

I'll answer and let Sfla give you his take...

They are the best shaper I have had success with Plus If you rotate flys first then presses(vice versa) ur weight on presses will probably go up(especially on cycle) but the press builds mass - flys build and shape the whole muscle from depth to width... Various ways of hitting the muscle differently using the same ex - incline cable flys w/bench s/s'd after if or b4 pressing or b4 anything(pre-exhaust)

What do you do for your upper inner chest IC? You could hold a plate(using zero fingertips only palms) elbows out and press up as a s/s'd ex after a press of fly... DBs together on incline of slight incline will hit your inner chest too... I think cable flys are what's made my chest pop moreso as the tension is constant and you can switch it up and go for time since your doing more muscular endurance training for biking etc

Thanks for the solid explanation Nach. My main problem is that the damn cables are never open when I need them, in any gym I frequent. It's a pain in the ass to get both towers free when needed. I will look at doing those though!

[IronClydes]

I believe it was bio, and few others say it will help put "width" size on your chest.

Just like switching to heavy flies also.

My chest routine usually has 2 press and maybe 3 if I use a hammer strength machine.

So a typical chest (for me) is

2 presses
3 flies

Edit : always count on nach for more detailed response.

Haha thanks brother. I am definitely going to change it up and try doing more flies in my routines.

[Bodacious]

Holy shit... Marcus how much do you think he is eating to stay that thick? Everything in sight?

[IronClydes]

Legs yesterday (Home Gym: All free, no cables): 50 minutes

Leg Extensions: 90x25, 135x13, 145x11, 160x10
Vertical Leg Press: 250x23, 300x18, 390x13, 440x10
BB Squat (sore lower back, so low weight): 95x18, 115x13, 135x12
Lying Leg Curls: 70x20, 90x14, 115x8, 115x6
Seated Calf Raise: 180x14, 205x10, 225x8, 225x10
Jogging on treadmill: 20 minutes

Chest today: 30 minutes

BB Incline Press: 135x24, 185x8, 205x6 drop 185x2 drop 185x2
BB Press: 185x10, 205x6 drop 185x2 pause x2 pause x1
Decline BB Press: 185x10, 225x6 drop 205x2 drop 185x2 pause x2
Fly Machine: 150x12, 180x10, 225x8, 255x4 drop 240x2 drop 225x1

*I anxiously paced back and forth from the different cable machine set-ups for about 5 minutes, but they were all full with multiple guys on them. I finally said fuk it, but I did want to work in those damn cable flys damn it*

Good burns from both workouts.

[Proximal]

@ Proximal

i am suffering from tight hip flexors, pelvic tilt, tight/weak gluten, tight hammies, tight groin muscles, tight IT bands, tight achilles, and everything else in my legs. one thing is, i am flexible. i can put my palms on the ground and do one of those yoga crab looking poses (been a few months but could prob still one).

i am sure most of them are all related.

i will await your response and want to start trying to fix these issues as they have been plaguing me for 2-3 years

Yeah, start me off with a slow pitch down the middle, LOL. First off, explain to me about those egg sized knots you had in your calves. How did they appear, how or did you get rid of them? And, if you don't mind me asking, what is your occupation?

Have to tell you, this wide- spread & severe tightness that you are describing here & in your prior post is really not typical. My instincts right off the bat is something you mentioned is not financially feasible, that being a sh*t load of deep! aggressive! manual therapy.

So you guys know/ full disclosure, I'm teaching now, not that I am now without any skills, but in case, my wife & friends still practice, so I have a nice reference base, if I am in too deep of water.

[marcus300]

Holy shit... Marcus how much do you think he is eating to stay that thick? Everything in sight?

I would think everything he is doing at that stage is extreme. He'll be eating every 2 hours and plenty of it

[BG]

2mg and I will last around 4 hours and those 4 hours are fucking immense and all my worries, stress and tension throughout my body goes, then its REM all the way from there on

I think this weekend Im going to gte some tension release. My work life is out of control. At work I had over 20,000 steps and 7.2 miles walking around a 12,500 square foot house in one day. My feet hurt so bad today Im skipping the gym and soaking them then putting them up. I may pop a vik for the pain

[RaginCajun]

Yeah, start me off with a slow pitch down the middle, LOL. First off, explain to me about those egg sized knots you had in your calves. How did they appear, how or did you get rid of them? And, if you don't mind me asking, what is your occupation? Have to tell you, this wide- spread & severe tightness that you are describing here & in your prior post is really not typical. My instincts right off the bat is something you mentioned is not financially feasible, that being a sh*t load of deep! aggressive! manual therapy. So you guys know/ full disclosure, I'm teaching now, not that I am now without any skills, but in case, my wife & friends still practice, so I have a nice reference base, if I am in too deep of water.

Hahahaha

I do need a lot of deep tissue massage, a lot. Need to find a Thai masseuse and just marry her! Haha!

Knots in calves, I have no idea how they started. Before the knots, I was riding 20 miles and running 6 miles almost every other day. Now, I feel uncomfortable just walking. Feet don't hit the ground the same, feels like I'm twisted.

My most recent profession was sitting on my arse a lot behind a desk (past 5 years). Now, been seeking work for the past 3 months so I know stress has added to it.

I have a lacrosse ball, a smaller ball, roller, grinder, you name it! For me, it feels like I just 'roll' over the knots like a speed bump. I mean you can see my muscles actually roll over the damn knots.

[Sfla80]

Nach are you still able to work through all this?

[Proximal]

Y

Hahahaha

I do need a lot of deep tissue massage, a lot. Need to find a Thai masseuse and just marry her! Haha!

Knots in calves, I have no idea how they started. Before the knots, I was riding 20 miles and running 6 miles almost every other day. Now, I feel uncomfortable just walking. Feet don't hit the ground the same, feels like I'm twisted.

My most recent profession was sitting on my arse a lot behind a desk (past 5 years). Now, been seeking work for the past 3 months so I know stress has added to it.

I have a lacrosse ball, a smaller ball, roller, grinder, you name it! For me, it feels like I just 'roll' over the knots like a speed bump. I mean you can see my muscles actually roll over the damn knots.

2 things: just to be sure, no low back issues, like protruding discs? You have symptoms on both sides, long shot, just wanna be sure, both sides can indicate spinal cord compression. Also, no leg weakness? Amazing how detrimental sitting is to the back, can't rule it out.

Also, with the humidity, maybe some dehydration, maybe electrolyte deficiency?

Haven't really seen stress settle in the legs, unless the low back tightness is referring symptoms, but that is a real stretch; you'd have pain & possibly numbness likely. But with that said, stress has a way of f'ing up lots of things (sorry, that's pretty generic).

[RaginCajun]

Y

2 things: just to be sure, no low back issues, like protruding discs? You have symptoms on both sides, long shot, just wanna be sure, both sides can indicate spinal cord compression. Also, no leg weakness? Amazing how detrimental sitting is to the back, can't rule it out.

Also, with the humidity, maybe some dehydration, maybe electrolyte deficiency?

Haven't really seen stress settle in the legs, unless the low back tightness is referring symptoms, but that is a real stretch; you'd have pain & possibly numbness likely. But with that said, stress has a way of f'ing up lots of things (sorry, that's pretty generic).

thanks for your response.

can you post in my thread so we don't clog this one up with me.

here is the direct link to my thread http://forums.steroid.com/diet-nutri...e-down-93.html

[almostgone]

I could really use one

I've never ever been good at sleep, ever

I can't tell the last time I slept all the way through the night

They really do the trick. I highly recommend them when you just need to unwind and rest.

[almostgone]

And I agree.

Anxiety got really bad when I found out about my heart issue.

That's when I was originally prescribed them.

I took 2 months off with zero and I'm "good" but when it hits it hits hard for me. (Feel like weak minded but speaking truth)

I will definitely cut back and take as needed.

I went through the same deal on taking them as you, Sfla. It got to be one of my maintenance meds instead of as needed. Don't get me wrong, I was totally functional and everything it was only .5 mg b.I.d.; but I have more energy when I reserve them for a totally crap day or if I need to spin down after something/ someone has gotten me really revved up.

[almostgone]

Hi guys, GGR hope yous are all doing good. Not been on for a while life is a bit rough the now. I took a wk off everything just work home sleep eat work.

Did bi's and tri's last night good session and very sore the day. Just back from a back session it was ok nothing great am just not 100% just now got the doc next wk again to chech vit d as its been 7wk now.
Life was going great a few wks back then fvcking boom all goes tits up.

Anyway just though i would pop in and try catch up its been over a wk so i suppose there will be a fair bit to go through.

I'll pm or email you big man in a bit.

Hang in there, Clarky!

[almostgone]

I think this weekend Im going to gte some tension release. My work life is out of control. At work I had over 20,000 steps and 7.2 miles walking around a 12,500 square foot house in one day. My feet hurt so bad today Im skipping the gym and soaking them then putting them up. I may pop a vik for the pain

Daaang, I'd be taking a half Flexeril just to get relaxed. That is a LOT of friggjng walking and climbing around; a LOT, especially with work in addition to that.

[marcus300]

I think this weekend Im going to gte some tension release. My work life is out of control. At work I had over 20,000 steps and 7.2 miles walking around a 12,500 square foot house in one day. My feet hurt so bad today Im skipping the gym and soaking them then putting them up. I may pop a vik for the pain

wooow BG that's sounds like hard work. Who owns the house mate what does he do for a living?

[marcus300]

just watching this before the gym

I am fired up and ready to go

lets do this

[marcus300]

Ive had coffee and not trained for 3 days. Watching DY is igniting my fire. Cant wait any longer here got to go.

I am going to destroy back

[marcus300]

"If you want a burn go to a Jane Fonda class, so long as the muscle is going to failure it doesn't matter how much weight is on the bar" Dorian Yates

[marcus300]

Back is done

Certain things didn't feel right when I started to hit some serious weight so I dropped the weight down and slowed the tempo and less rest in between sets and this shot the intensity high.

Warmed up and did around 2 feel sets and one working set just to failure.

Medium grip pulldowns
Hammer underhand single lat pulldowns
low pulley row
Seated hammer rows
seated rear delts - just because I could feel them being activated so wanted to target them while I could
hypers

[Bio-Active]

Good morning hitters

Trained legs this morning. They are trashed lots of forced reps pause reps and super sets to finish them off. Happy Thursday !!

[AR's King Silabolin]

My sister says you look cool marcus

[RaginCajun]

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins.

[almostgone]

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins.

Always like the attitude of Rollins. Edgy as hell, but totally straight no BS approach to most stuff, it seems.

[almostgone]

Running errands this a.m. and shooting for legs tonight. Tomorrow I'm going for an old school combo. A haircut and a blood letting @ the same house .
The girl that cuts my hair has a daughter in law that is just about finishing up her phlebotomy training and could use a few extra $$, so I figure let her have a go at it and make a few bucks. If she doesn't butcher me, I'll be a semi regular customer (and it should help my upcoming labs a tad)

[Proximal]

I think this weekend Im going to gte some tension release. My work life is out of control. At work I had over 20,000 steps and 7.2 miles walking around a 12,500 square foot house in one day. My feet hurt so bad today Im skipping the gym and soaking them then putting them up. I may pop a vik for the pain

Are the owners at least springing for quality materials to match the 12,500 sq. footage or is it all about the size? I ask because of the "McMansions" that are all around us out here in Los Angeles. We completed a life's dream by completely redesigning/rebuilding a (1400 sq. ft.) tear-down. If I was willing to sacrifice a relatively soon retirement (no-way), I'd do it again in a heart-beat.

BTW, are you using sports insoles (more padding and arch support) in your work boots?

[Proximal]

seated rear delts - just because I could feel them being activated so wanted to target them while I could

Marcus, is this the rowing type movement I saw on one of the DY videos you posted-where you keep your arms/elbows more forward? I've been meaning to thank you for that video, I finally can really feel my rear delts with that exercise!

BTW, won't bore you with details, but gained 4 pounds.

[Hazard]

Face pulls have really helped my rear delts. Mine tend to grow easy as I have a great mind/Muscle connection with them. The reverse pec dec is also great.

It's a small muscle.... You can't go too heavy. Proper form is a must

[almostgone]

Hey guys and GGR!

I'm just clocking in and checking in... Sounds everyone is killing it! Great to see...

Kel are you prepping for a show?!

Anyway, nothing new on the ruptured hernia have an apt on the 16th but it's still got some puss coming out and I'm in 5days on a 10day oral antibiotic course... Since it ruptured the soft tissue is trying to come thru that lil arse hole in my stomach... Feels just as strong as it did with an alien looking thing trying to pop out of my stomach... I have lots of questions - that's a fact

Also, I've been researching this laparoscopic procedure where they come thru the side and repair everything from the inside out - only thing Is being that thr has cut me from sternum to far below belly button I'm wondering for them to close that rupture if they'll have to go thru the stomach then I just want to be back in the gym ASAP w/good guts lol and a fire lit up my ass!! I worked to fvkin hard to let this shit go now... I'm in it forever o until I literally can't pick up a weight(then I'll figure something else out!

I've learned that my mind is the most important part of this whole process... I need to keep positive on the shitty days as it'll propel me past the real tough days where all you want to do us quit but c-mon let's face it - I've died 3x had 13+ surgeries this should be fvkin cake right! Noticed that since I haven't posted really I was caught in a slight wtf kinda attitude(when who knows when this body coulda busted a gut - literally) - nog needed just being around the right people! .... Had to come back and be around my second fam

Glad to hear from you, Nach! I know your itching to get back in the gym, beieve me I do. However, if a superior option is available, but it means you may be away from lifting longer, I'd go with the superior option.
Guess what I'm saying is if you have a choice, I'd defo choose the best way to repair this vs. choosing the most expedient option available to get this repaired. If it means a tad more down time but a stronger repair, go for it.
Hang in there, man. You really won't lose much and you defo know how.to put the size back on if your body decompensates a tad while you heal.
LOL, Mike Mentzer trained what? Every 4 days or so. As much as you have been lifting between pure HIT and some strength athletics/ PL lifts also, I think you can afford a little time off for repairs.
Keep us in the loop, man!

[marcus300]

Marcus, is this the rowing type movement I saw on one of the DY videos you posted-where you keep your arms/elbows more forward? I've been meaning to thank you for that video, I finally can really feel my rear delts with that exercise!

BTW, won't bore you with details, but gained 4 pounds.

What ever rear delt movement you do you should always keep the elbows high so your rears are activated, if I do these seated on the rear delt machine you can keep a bit more focused but I also do them in many ways like face pulls and bent over seated but elbows always high.

Glad to hear you started to move forward again

[almostgone]

Face pulls have really helped my rear delts. Mine tend to grow easy as I have a great mind/Muscle connection with them. The reverse pec dec is also great.

It's a small muscle.... You can't go too heavy. Proper form is a must

You do yours with your thumbs pointed back at you when you grip the rope and draw back the elbow with anterior delt, right?
Was thinking it was you, but it might have been someone elseelse, that hooked me up with that and it totally changed the movement for me. You can really isolate the muscle if you don't push the weight up a lot.

[Hazard]

You do yours with your thumbs pointed back at you when you grip the rope and draw back the elbow with anterior delt, right? Was thinking it was you, but it might have been someone elseelse, that hooked me up with that and it totally changed the movement for me. You can really isolate the muscle if you don't push the weight up a lot.

Thumbs down and palms facing outwards.