**Marcus's HIT Dungeon**

[NACH3]

Killed arms this morning

Always looking for a critique for arms.

Tris:

Cg BB press 3 warms 1f 1w (225) dd

Straight set ez bar Incline skulls straight into DB over head 2w

Rope pd 2w dd

Cable kick backs 2w

Bis

Bent over DB curls. 2f 1w (went heavier then normal for a change 45s) dd

Seated DB curls (no rotation ) 2w 1 drop (lack of dbs for more drops)

Ez bar reverse grip curls 2w

1 set DB hammers and ran the rack. Started 50s ended 25s.

Nice session Sfla - Looks good brotha!

Do you switch up with what you start with?! I like bis... I remember Kel saying it creates a 'cushion' for your bis when pumped - I like it but do switch up if I feel it lol

Once I started hitting my peaks more my bis Defo thickened

Ever do any seated curls with your legs straight out not supporting you(but rather your core) and it's all arm whichever ex you put in there... Lots of pressure on the abs(hmm could've been part of my abdominal woes thus far lol

[Sfla80]

Nice session Sfla - Looks good brotha!

Do you switch up with what you start with?! I like bis... I remember Kel saying it creates a 'cushion' for your bis when pumped - I like it but do switch up if I feel it lol

Once I started hitting my peaks more my bis Defo thickened

Ever do any seated curls with your legs straight out not supporting you(but rather your core) and it's all arm whichever ex you put in there... Lots of pressure on the abs(hmm could've been part of my abdominal woes thus far lol

I remember you mentioning that before nach about bis first . Did it a few times. I need to go back to it. Guess just stuck in the routine lol. Next will do and let you know.

And yeah I used to keep the legs up for the core. Used to do them mostly on Incline curls .

Used to focus alot on core back in the day....need to get back to it

[GirlyGymRat]

Is this like, I'm washing my hair kind of excuse?

No balance...work

[GirlyGymRat]

Go towards the light and sounds of plates rattling.

Thanks. Found it this morning for an hour of cardio. Sooooo miss my workouts.....

[GirlyGymRat]

Yes please as that would be my basement.....

Must keep searching...

[RaginCajun]

No balance...work

Go to bed earlier at night

Get up earlier in the AM

How bad do you want it?

[Proximal]

No balance...work

How about an additional gym membership to a gym that is very close to work? After work, just tattoo it into your brain to stop there first - really helps when the gym is super close & doesn't give your brain time to rationalize a reason not to go. Just my .02.

Final cup of coffee, then it's back, shoulders and bi's. Temps are climbing out here, no humidity though and I definitely don't miss it.

[clarky.]

Hi guys and girly. No session yesterday a went fishing last night. Got a session the day i did chest good session.

Incline db press 1 working 1 drop

Straight into

Incline db fly 1 working 1 drop

Sterling incline press 1 working 1 drop

Pec dec 1 working + rp 1 drop

Done.

Sterling press is just the same as a hammer strenth Chest press just another make.

Got a few pics last night i'll post them in the booth later. Hope everyone has a good wk end.

[RaginCajun]

Hi guys and girly. No session yesterday a went fishing last night. Got a session the day i did chest good session. Incline db press 1 working 1 drop Straight into Incline db fly 1 working 1 drop Sterling incline press 1 working 1 drop Pec dec 1 working + rp 1 drop Done. Sterling press is just the same as a hammer strenth Chest press just another make. Got a few pics last night i'll post them in the booth later. Hope everyone has a good wk end.

Well done lad

[clarky.]

Well done lad

Thanks lad.

[BG]

Sadly, yes.

Its ok, we forgive you, because now we understand
You should have let us know this a while back, it could have saved a lot of grief

[kelkel]

You should have let us know this a while back, it could have saved a lot of grief

For me or for you guys?

[almostgone]

For me or for you guys?

Si'.

[almostgone]

Drinking a shake and then going to punish my back. Elbow joints are acbing, but I think it's just an aggravation.

Edit: Will post up after I get settled in at work later on.

[BG]

For me or for you guys?

Both

[almostgone]

Since my elbows are acting up a tad, I bumped up the intensity pretty high tonight (for me anyway) and instead of deads, I went with hypers at the end of my lift.

1 set of crunches and about 10 minutes of stretching glutes, hams, lower, and middle back.

CG pulloldown w/ u'hand grip- 2 w/u, Work- 4+,drop,2+,drop,3+ w/ 10 count neg on all partials
Parallel grip pulldown w/ stirrup handle- 1 w/u, Work-5+ - 2+ - 1+ . 10 count neg on all partials, but I rest paused these instead of drop sets.
Tbar rows- 1 w/u, Work-6 - 4+, drop,3+
Low pulley rows w/ V handle- Work- 5+ - 4- 2+ . 10 count neg on partials.
Hypers- 2 straight sets.

Had that good burn going. Feels like your blood is bubbling and the waves of heat just run across your body.
35 minutes not including stretches and crunches. Started to try to work in deads but decided I didn't want to risk screwing up my elbows/arms. I was completely spent anyway.

[almostgone]

Ok, finished up at work an hour early. Got grass to cut and some tree limbs to trim.

Oh yeah, Happy Father's Day to all you dads.

[NACH3]

Happy Fathers Day fellas!

[clarky.]

Happy fathers day everyone.

[clarky.]

Chest is fried guys, really fvcking fried. No session the day back to it the mora.

[clarky.]

Since my elbows are acting up a tad, I bumped up the intensity pretty high tonight (for me anyway) and instead of deads, I went with hypers at the end of my lift.

1 set of crunches and about 10 minutes of stretching glutes, hams, lower, and middle back.

CG pulloldown w/ u'hand grip- 2 w/u, Work- 4+,drop,2+,drop,3+ w/ 10 count neg on all partials
Parallel grip pulldown w/ stirrup handle- 1 w/u, Work-5+ - 2+ - 1+ . 10 count neg on all partials, but I rest paused these instead of drop sets.
Tbar rows- 1 w/u, Work-6 - 4+, drop,3+
Low pulley rows w/ V handle- Work- 5+ - 4- 2+ . 10 count neg on partials.
Hypers- 2 straight sets.

Had that good burn going. Feels like your blood is bubbling and the waves of heat just run across your body.
35 minutes not including stretches and crunches. Started to try to work in deads but decided I didn't want to risk screwing up my elbows/arms. I was completely spent anyway.

Nice session AG. My elbows have been not to bad lately AG am thinking of getting that stuff to try that flossing when they play up again.

[GirlyGymRat]

Happy Father's Day!

Assisted pull up
Seated DB military press
Front raises
Side lateral
Seated bent over raises
tri kick back
Up right row
Standing tri extension
Alternating Renegade rows
20 min cardio

left side is lagging. Less definition. Less strength. Hmmmm

[Sfla80]

Well they let me off work early tonight.

Vacation starts early!!!

Had to go to grocery store after work, wife still at her parents. So I saw the big red bus there. And figure what a perfect time to give blood .

Have any of you had the new way the test the iron? It goes on your thumb. Kinda like a BP cuff. And pulsates and that's how they test the iron now.

Not sure how accurate but mine was 15.7. Better then last few times. Have to look at doc blood work to compare now.

BP was high though and don't understand why. Maybe not enough water and too much caffeine? 132/83.

The thing with my BP it's always different from place to place. GP typically 120/80, cardiologist 110/70s. Home test is 125/80s. So I don't know anymore. But not liking today's test. But I just got off work. Had an espresso not to long before also.

Anyways HAPPY FATHER'S DAY to every one here. Hope everyone's day was great. Mines just started. New fishing rod (sorry marcus) and a grill kit to go with the new bbq. Stoked!

[Igifuno]

Happy Father's Day guys!

[BG]

Happy fathers day guys.

My arms are real sore from sat, I never have sore arms but Im happy. I did alternating sets of 20 with no rest because theres only 2 exercises that doesnt screw up my arm, maybe Im on to something.

Had a super shitty day today, going to shower, go to sleep and hope tomorrow is a better day. Good night all.

[almostgone]

Nice session AG. My elbows have been not to bad lately AG am thinking of getting that stuff to try that flossing when they play up again.

Thank you, sir. I'm trying to keep my lifting going while my Dr. still tinkers with my TRT. Of course, I want to get to do what is necessary to get me on a protocol that has me feeling right, but dang it, I'm ready to throw a little "extra more" with my regular TRT.
Flossing definitely helps my elbows. I can definitely say it has saved me from going to the Dr. to see about a cortisone shot least twice and it works great for those small niggles/twinges of elbow pain.

[almostgone]

Well they let me off work early tonight.

Vacation starts early!!!

Had to go to grocery store after work, wife still at her parents. So I saw the big red bus there. And figure what a perfect time to give blood .

Have any of you had the new way the test the iron? It goes on your thumb. Kinda like a BP cuff. And pulsates and that's how they test the iron now.

Not sure how accurate but mine was 15.7. Better then last few times. Have to look at doc blood work to compare now.

BP was high though and don't understand why. Maybe not enough water and too much caffeine? 132/83.

The thing with my BP it's always different from place to place. GP typically 120/80, cardiologist 110/70s. Home test is 125/80s. So I don't know anymore. But not liking today's test. But I just got off work. Had an espresso not to long before also.

Anyways HAPPY FATHER'S DAY to every one here. Hope everyone's day was great. Mines just started. New fishing rod (sorry marcus) and a grill kit to go with the new bbq. Stoked!

Enjoy yourself, Sfla! BP might have been up with you anticipating the day off? Its good that you monitor it at home and keep track of it?

[marcus300]

Morning guys

[AR's King Silabolin]

Good morning champ

[almostgone]

Morning guys

Morning, boss!

[clarky.]

Morning guys. Bit late i know haha at work just about to get going again. Going to do arms the night so i'll report back later.

[almostgone]

Headed home to eat and sleep. Chest on the agenda for tonight.

[Proximal]

Good morning all!

[Sfla80]

Ugh rough night and rough way to start the week.

Woke up middle night coughing and freezing. Then from about 1am on....I was burning up. Soaking wet, felt like I was on 600mg tren. Can't stop sweating.

Felt fine this morning, besides the heat so tried the gym.

Just didn't have the energy. But made it through. Might just consider this a pull back week

Standing lat pd
Smith bent over rows
DB rows
Low pully hammer strength machine
Wide grip pd
Dorian style deads

[Proximal]

Chest, Shoulders & Tri's. Everyone getting in a workout before temps reach triple digit, gym was slammed.

[marcus300]

Chest yesterday

Going to write this up a bit different like I do sometimes

RC is pretty painful so my elbows are angled in a certain position to help take the pressure of the RC.

RC warm up, internal and external rotations on the low pulley kneeling down, found this to be excellent and really pumps blood into the area and also strengthens up my RC's

Vertical hammer chest press
- Decided to attack this movement with singles and really concentrate on tensing and pushing as much as I can without changing my elbow position.

- Did 3 warm up sets because I really wanted to get as much blood flow going as possible, all the time I didn't lock out and came down just enough so it didn't transfer to my RC or shoulder. Chest was pumped up with the warm up sets so I decided to go with just a failure set for my working set.

- Working set single vertical chest press done on the hammer machine
- piled some weight on what I thought I would come to failure at around 7-10 reps. First rep went well and my chest started to really hurt, chest felt strong so I pumped reps out without locking until I hit the 7th rep then I locked and took a deep breath and knew this was it. Started to lower the weight and really leaned into it and push as ,much as possible and got another one out and immediately went into another rep but this time I didn't reach the top of the rep so went into a half rep for 2 and that was me done. Straight into the other side because my adrenalin was pumping so my strength was top notch and did the exact same. I working set all done and chest was maxed.

Incline DB flyes into press - pre exhaust superset
- got into a groove with 2 warm up sets really stretching as much as possible but not deep so my RC didn't get involved or stretched out.
1 working set - hiot a weight what I could do around 7-10 reps with flyes

- slow and precise while squeezing the bells at the top without any locking of the elbows, still stayed in the hugging a tree position. Failure came quick around 6th rep but I managed to add a further 2 reps. Then I turned the bells and started to press, within 2 reps I had enough but knew I couldn't stop so just dug deep into my inner mind strength and pumped out 8 good reps and 2 half reps to finish with and had to drop the weight.

Cable crossover - bent right over at a right angle for these
- working set was 2 sets higher end reps and very slow
failure hit soon around 5th rep but stayed with it until 12th rep

Finished in around 30mins
only rested between sets for 40-60 seconds. RC hurt so did some rumble rolling at home.

Food was fish, rice and spinach after a whey isolate shake

[marcus300]

I did biceps and forearms today,

I looked around the gym and didn't want to go over to the benches because a set of cunts were there so I stood at the cable crossovers and did some single arm curls from the low pulley and fucking hell I did some serious damage. Once I warmed up and really could struggle with the weight and pain and curl that weight up, it also put a added strain at the bottom with the constant pull the pulley had on me. Fucking hell these really hurt and I shifted some serious weight because I angled my body slightly outwards and this way my bicep had more strength and it took all the delt out and put it straight into the bicep. Woooooow arms fully pumped after 2 working sets with 3 rest pause.

Then did preacher curls over an incline bench
2 warm up sets
1 working set to failure until I couldn't move the weight, hit my lower end of my bicep really nice

hammers
2 working set with 2 drops sets

db wrist curls
2 sets -higher end
2 heavy arsed weight what made my forearm set like concrete

done within 30 mins

[almostgone]

Working on a shake and then off to the shop.

[marcus300]

Food today

Oats, kale, banana whey protein and coffee all in a blender

isolate shake with banana

fish, rice and spinach

2 chicken breast, broccoli, 1 large potato

7 whole eggs, rice, spring onion and tobasco

4 eggs, rice, spinach

whey shake, peanut butter and spinach

snack - hazelnuts, 3 protein bars, blueberries and strawberries with honey, 4 rice cakes and peanut butter.

[BG]

Hit a good ham work out. Was satisfied with it. A few things at work went well, settle one more thing and I should be good. Then its 100% training, cutting and priming until sept. I'm going to be 42 and I have enough of my wife. I think I'm going to spend 5-7g$ on gh to celebrate