**Marcus's HIT Dungeon**

[almostgone]

Had plans to work arms tonight, but it's out of the question. LOL, I barely can walk and have been cramping like a madman. I'm scripted supplemental potassium and I don't think that is the issue, but my levels will be checked as part of my next CMP.
Pretty sure I am still dealing with the last leg session which makes me somewhat happy since it was a pullback lift. Arms coming up tomorrow night.

[NACH3]

Had plans to work arms tonight, but it's out of the question. LOL, I barely can walk and have been cramping like a madman. I'm scripted supplemental potassium and In don't think that is the issue, but will levels will be checked as part of my next CMP.
Pretty sure I am still dealing with the last leg session which makes me somewhat happy since it was a pullback lift. Arms coming up tomorrow night.

One hell of a leg session there, AG! On a pullback nonetheless, impressive!

[clarky.]

Morning fellas, GGR. I never got my session yesterday we had to go shopping, (food) i eat it all hahaha. First time we've ran out of chicken ever i think.

Will be in there the night, feeling good and arms are still fried. No time to catch up the now fellas i never even had time to catch up last night.

That's our september wk end now so last day at work, don't go back till teusday. Looking forward to the rest from work. Fed and watered now so just going to sort ma gym stuff then off to work. Catch up the night fellas have a good day everyone i for one will be fvcking destroying it the day.

[NACH3]

Morning fellas/GGR!

Oh man my back is trashed... I love it! We'll see how things go - I may hit some chest and bis or legs... I'll report back later guys!

Hope everyone has a badass day ahead of em!

[Mr.BB]

Morning,

Arriving from massage ... so relaxed, great to have massage after back and hams day.

Have some nice suction cup bruises on my rhomboids lol

[numbere]

Morning,

Arriving from massage ... so relaxed, great to have massage after back and hams day.

Have some nice suction cup bruises on my rhomboids lol

Good luck with round number two at the doctors!

[Cuz]

Mornin all. I can feel the soreness coming on this morning..i hope the day goes by quickly. Probably a rest day. Rest up for delt day

[Proximal]

Same here, lots of DOMS - thank you eccentrics.

Hope you all have great days, morning folks!

[InternalFire]

Wsup HITTERS!

Hope you have amazing day every1!

[almostgone]

Steamed chicken, steamed leeks, steamed Napa cabbage, and a little steamed bok choy w/ a small serving of rice on the side. Also, 1 cup of FF plain Chobani Greek yogurt w/ a handful of raspberries slung into it.
Bedtime for this guy.
Catch up after while.

[Sfla80]

Steamed chicken, steamed leeks, steamed Napa cabbage, and a little steamed bok choy w/ a small serving of rice on the side. Also, 1 cup of FF plain Chobani Greek yogurt w/ a handful of raspberries slung into it.
Bedtime for this guy.
Catch up after while.

U love that Bokchoy huh.

I know not healthy but have to try it fried and tossed in a Ponzu sauce....incredible

[InternalFire]

thinking real hard about training...

[InternalFire]

after watching this, it reminds me so much of me, of inner hardcore true me, of how I pushed myself in life, what drives me, what doesnt let me stop breathing and my heart beating... these words he said is the shit!

https://youtu.be/0hVoRfbOZtU?t=232

[Sfla80]

Fucking wife's surgery might get pushed back till Wednesday.

[clarky.]

Holding more BF than Iike but I'm about 5-6wks in on a blast - thickness is coming along which is what I want... Need someone to take a back pic -- over the past 2-3 days I've lost a lot of water(was feeling bloated) I think my estrogen was a tad high(so going for bloods within a wk or so)

Attachment 165531

Attachment 165532

Looking great big guy.

[clarky.]

Fucking wife's surgery might get pushed back till Wednesday.

FFS Sfla, sorry to hear that.

[clarky.]

Good session fellas, did shoulders and traps. Not all HIT just a wee mix up.

Standing db side raises 1 working 1 drop

Rev db fly 3 sets

Rev cable fly 1 working

Seated shoulder press 1 working +rp got 3 more 1 drop

Machine shrugs db grio 4 heavy sets

Done, good session everything burning and sore.

[RaginCajun]

Fucking wife's surgery might get pushed back till Wednesday.

awwww damn!

[numbere]

I know not healthy but have to try it fried and tossed in a Ponzu sauce....incredible

Sometimes I like to use ponzu as a chicken marinade.

Have you ever use ponzu to make ceviche?

[Sfla80]

Sometimes I like to use ponzu as a chicken marinade.

Have you ever use ponzu to make ceviche?

Chicken marinade would be awesome with it.

I've done skirt steak in it and it was awesome (store bought)

Haven't done ceviche yet with it, but before when I would make my own that's the dressing I used for tuna tartar.

Would be great for poke.

Have a great Ponzu recipe

[numbere]

Chicken marinade would be awesome with it.

I've done skirt steak in it and it was awesome (store bought)

Haven't done ceviche yet with it, but before when I would make my own that's the dressing I used for tuna tartar.

Would be great for poke.

Have a great Ponzu recipe

How long do you marinate your skirt steak?

I've always made my own because I heard Alton Brown say that store bought Ponzu is actually "Ponzu soy." Apparently store bought Ponzu is cut with soy to extend the shelf life.

[Sfla80]

How long do you marinate your skirt steak?

I've always made my own because I heard Alton Brown say that store bought Ponzu is actually "Ponzu soy." Apparently store bought Ponzu is cut with soy to extend the shelf life.

Skirt and most meats need 24 hours minimum but skirt being so thin could get away with 12 depending on marinate .

And yeah I do add soy to mine but minimal. And when I do it at work I'm actually using white soy.

Edit: honestly how do u make ur Ponzu with out soy? It's basically a flavored soy sauce?

[Proximal]

Glad dinner is around the corner all this food talk has got me starving. Ponzu? (add Homer Simpson drooling-face here).

Back today, straight sets, a couple of rest/pauses and drops here & there:
Bent over rowing with elbows high for rear-delts
Rear pec-dec
Bent over rowing at 45 degrees (first time, really dug it)
Machine rowing
One arm cable rows
Front shrugs

Some abs

Sfla, sorry to hear about the surgery.

AG, a continued shout-out to the healthy condition of your colon!

[almostgone]

Bah, woke up with both elbows acting up this evening. Have a generous amount of Voltaren gel on them right now and think I will give them tonight off from lifting. Deep tissue work tomorrow, so tomorrow evening should be a good time.to start back.

Edit: Think I may jump on a NSAID for a week or so.

[almostgone]

Good session fellas, did shoulders and traps. Not all HIT just a wee mix up.

Standing db side raises 1 working 1 drop

Rev db fly 3 sets

Rev cable fly 1 working

Seated shoulder press 1 working +rp got 3 more 1 drop

Machine shrugs db grio 4 heavy sets

Done, good session everything burning and sore.

Nice, Clarky!

[almostgone]

Fucking wife's surgery might get pushed back till Wednesday.

Dang, they give you any reason or is it just a scheduling screw up?

[Marsoc]

after watching this, it reminds me so much of me, of inner hardcore true me, of how I pushed myself in life, what drives me, what doesnt let me stop breathing and my heart beating... these words he said is the shit!

https://youtu.be/0hVoRfbOZtU?t=232

Who won mr Olympia ?

[almostgone]

Phil Heath (again). Not knocking his accomplishments, but it seems like it gets more difficult to unseat the current champion.

[almostgone]

Managed to floss my elbows after I grabbed a shower/got ready for work, then gathered them in Voltaren gel again. Believe I can floss them again after I get off of work and possibly grab a decent arm session before the massage. Here's hoping for a low pressure night/morning at work.

[almostgone]

U love that Bokchoy huh.

I know not healthy but have to try it fried and tossed in a Ponzu sauce....incredible

I am hooked on steamed veggies and chicken or beef for some reason, bok choy in particular. When I was a teenager I washed dishes @ a local Chinese restaurant before I got into metalworking, military, etc. After the restaurant closed for the night or at lunchtime, they would cook what they actually ate. I developed a taste for bok choy, cuttlefish, etc. Never did get the hang of eating the way they prepared pigeon or fish, however.
Think that is why I don't rely care for onions now. I got so f-in tired of peeling 50 lb. bags of onions. LOL, also peeled waaaay too many shrimp, although I haven't lost the taste for fresh prawns.

Edit: I finally found some fairly low sodium soy sauce ~ 150mg per tbsp. Going to give it a try soon.

[clarky.]

Morning fellas,GGR.

[clarky.]

Aww man, really sore the day. Going to do back later, looking forward to that. Hope everyone has a great/safe wk end. I'll report back later.

[NACH3]

Fucking wife's surgery might get pushed back till Wednesday.

Damn Sfla sorry to hear this... Hang in there brother!

[NACH3]

Mornin... Happy Friday all!

Have a kickass day and w/e!

[BG]

Bah, woke up with both elbows acting up this evening. Have a generous amount of Voltaren gel on them right now and think I will give them tonight off from lifting. Deep tissue work tomorrow, so tomorrow evening should be a good time.to start back.

Edit: Think I may jump on a NSAID for a week or so.

I just had to do the same. I skipped arms and back also sat/sun, felt much better mon. I couldn't even rest my elbow down on the table while eating, it was sore to the touch on the bottom.

[BG]

Phil Heath (again). Not knocking his accomplishments, but it seems like it gets more difficult to unseat the current champion.

They just can't beat him. He looks freaking great, as it went on he just got fuller and tighter. He is incredible.

[NACH3]

They just can't beat him. He looks freaking great, as it went on he just got fuller and tighter. He is incredible.

I agree - he sure is gifted! Looking the way he did I can't see anyone else beating him... Not yet....

[BG]

I agree - he sure is gifted! Looking the way he did I can't see anyone else beating him... Not yet....

It's going to take some real hard work because he's not going to stop himself. He has it figured out. I think it's going to take one of the shorter guys to do it. His muscle is so dense.

[NACH3]

It's going to take some real hard work because he's not going to stop himself. He has it figured out. I think it's going to take one of the shorter guys to do it. His muscle is so dense.

This year he definitely stood away from crowd... And that was a great line-up. One of these younger guys are gonna have to do it but like you said - Phil is dense as Fuk! Bellies are so full and his waist looked great

You think he'll get to 8 O's(tie or beat Lee)?

[Proximal]

thinking real hard about training...

Thinking real hard about training - is that a HIT mental preparation technique ?

IM, sorry, I have just been too caught up in things, was negligent and haven't said hello in a while, hope you are doing well!

And, good morning all. Just had three really nice training days in a row - Friday is a good day to take off and relax!

Have a great one everybody!