**Marcus's HIT Dungeon**

[Igifuno]

Just got the beast back in the truck from his checkup. He is a tad lighter than last year (261# vs. 278#) but everything checked great. Currently he is raising hell at the world and fogging up the inside of the truck.

Good to hear he's healthy. My guy turned 9 this year. Healthy but developing a bit of arthritis in his paw. Looks like he's healthy and happy though.

[Igifuno]

Ig welcom bAck bro

Cuz thanks good to see you brutha!

[Igifuno]

Late start today. Pounding some last minute coffee and getting ready to head down for back n shoulders! Got back from my Uro appt earlier which went well. BP was 122/78 with an rp of 54 today. Not bad for after a couple cups of coffee. Re-upped all scripts as usual and provided a few for any type BW I feel like pulling. Report back later. If you feel anything shaking I may be doing T-Bars.....

BP looks great.. Mine is a little high. Going to pick up some arginine and citrruline to see if it helps. Been a bit stressed but got some great news today regarding work so hopefully a little more at ease in the upcoming weeks.

[Back In Black]

Si'. I believe I'm getting addicted to them, even if I get stuck at 10-12 reps and have to grab 5-6 deep breaths while staying at the top of the rep and then continuing on to 20 reps.
I know when I was younger (quite some time ago), 20 rep squats, gallons of milk, and real home cooked food were what all the old school guys preached.
After I tore my lower back years ago, I began camping out on the leg press. Getting back to squats has been a blast and a real no-shitter of an exercise.

Same as me buddy though I feel much happier squatting in a smith machine then leg pressing. Free squats aren't for me anymore because of my back but often do a higher rep set of free front squats at the end of my leg workout.

My knees didn't hurt on 1 set 20 rep squats, think I am going back to them on Sunday; probably won't drink a a gallon of milk though, my metabolism isn't what it used to be 25 years ago.

[NACH3]

Morning fellas, did arms yesterday and it went great. ** pullback**

Standing db curls 1 working DD

Incline db curls 1 working TD

Db preacher 1 working 1 drop back of bench

Slight incline CG bench 1 working DD

Incline lying db tri ex 1 working 1 drop

Tri pd 1 working DD

Done, fried for a pullback, great session burned like fvck.

How'd you like the slight incline on CG bench, Clarky?

[NACH3]

Same as me buddy though I feel much happier squatting in a smith machine then leg pressing. Free squats aren't for me anymore because of my back but often do a higher rep set of free front squats at the end of my leg workout.

My knees didn't hurt on 1 set 20 rep squats, think I am going back to them on Sunday; probably won't drink a a gallon of milk though, my metabolism isn't what it used to be 25 years ago.

in bold - a gallon - wow I'd have the bubble guts for sure squatting haha

BIB... how do you feel about the smith and squats, regarding the load is not really on your back(not like low bar - but I always went with an in between high & low position) when I could hold a damn Oly bar with both hands. Lol Long time ago that was...

What kind of set up do you prefer using the smith for squats?.... b/c I can't get under an Oly bar at all

[Back In Black]

in bold - a gallon - wow I'd have the bubble guts for sure squatting haha

BIB... how do you feel about the smith and squats, regarding the load is not really on your back(not like low bar - but I always went with an in between high & low position) when I could hold a damn Oly bar with both hands. Lol Long time ago that was...

What kind of set up do you prefer using the smith for squats?.... b/c I can't get under an Oly bar at all

I actually find it a much better isolation exercise for the lower body, so you miss the overall benefit of a free squat to a degree but it hits my legs and more specifically.

My set up would be different to yours, it's all about what works best for you but (and I use a straight up and down smith not angled) my heels are probably around 6 inches or so forward of my shoulders. Feet shoulder width sometimes less, never more. I squat so I am at parallel or just a bit below. Bar is fairly low on traps. Often bare footed or I wear chucks.

[almostgone]

Late start today. Pounding some last minute coffee and getting ready to head down for back n shoulders! Got back from my Uro appt earlier which went well. BP was 122/78 with an rp of 54 today. Not bad for after a couple cups of coffee. Re-upped all scripts as usual and provided a few for any type BW I feel like pulling.

Report back later. If you feel anything shaking I may be doing T-Bars.....

That's good on the pulse, Kel, and none too shabby on the BP as well. My pulse has always remained elevated somewhat usually around low 70-ish. Think.part of it is due to the crazy heart rhythm and that it is actually slightly lower.i

[almostgone]

Ok, the beast has gotten up in the bed and is quietly snoring. The sound is like a Xanax to me so I'm.going to crash back out for a while. If the beast farts, I'll blame it on the wife.

[kelkel]

BP looks great.. Mine is a little high. Going to pick up some arginine and citrruline to see if it helps. Been a bit stressed but got some great news today regarding work so hopefully a little more at ease in the upcoming weeks.

No seeing if it will help. It will. You just have to take enough of it. Use this formula: BW in Kilo's divided by 10. Then multiply that number by 0.5 for exactly how many grams you need. Take it an hour or so before you work out as well. I've got a neat video on it somewhere and will post if I can find it. The formula comes from that video.

[kelkel]

Oh back n shoulders went great:

D handle pull downs: normal weight, 10-12 reps, strict with not much lean until the last few reps
Smith spider rows: 2 sets, 8-10 reps with RP's as they suck the wind out of me.
T-Bars: 2 sets 8-10 reps with rp on last. Wasn't planning on doing these today. Usually do them about every 3rd week when I don't squat but the handle was already there and they were calling my name. Went quite heavy on these today. My cat was impressed, I think.
Shrugs: 2 sets 15 reps with rp on last

Smith front press: 2 sets, 8-10 reps with drop on last
Laterals (always from side of thigh): 2 sets 12 ish reps, drop on last
Rears over incline bench: 2 sets, 12-15 reps, slow and controlled.

Good day. Feeling it already.

[Igifuno]

No seeing if it will help. It will. You just have to take enough of it. Use this formula: BW in Kilo's divided by 10. Then multiply that number by 0.5 for exactly how many grams you need. Take it an hour or so before you work out as well. I've got a neat video on it somewhere and will post if I can find it. The formula comes from that video.

The vid would be great if you find it easily. Thx kel I'm gonna pick some up tomorrow.


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[kelkel]

The vid would be great if you find it easily. Thx kel I'm gonna pick some up tomorrow. Sent from my iPhone using Tapatalk

I will, but that's notes I jotted down directly from it.

[Igifuno]

I will, but that's notes I jotted down directly from it.

That works thanks again.


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[NACH3]

I actually find it a much better isolation exercise for the lower body, so you miss the overall benefit of a free squat to a degree but it hits my legs and more specifically.

My set up would be different to yours, it's all about what works best for you but (and I use a straight up and down smith not angled) my heels are probably around 6 inches or so forward of my shoulders. Feet shoulder width sometimes less, never more. I squat so I am at parallel or just a bit below. Bar is fairly low on traps. Often bare footed or I wear chucks.

Thanks BIB - gives me another option as well! I'll definitely be implementing more of them / thx for sharing

[clarky.]

Ok, the beast has gotten up in the bed and is quietly snoring. The sound is like a Xanax to me so I'm.going to crash back out for a while. If the beast farts, I'll blame it on the wife.

Lmfao.... your some man.

[clarky.]

How'd you like the slight incline on CG bench, Clarky?

I like it Nach, i feel it hit the lower end of the tri. Maybe not but that's what i feel so i change it up now and then.

[clarky.]

Morning fellas, not working the day haha, just been fed so going to get ready for a session. Going to smash chest and looking forward to it. I'll report back in a wee while.

[almostgone]

No seeing if it will help. It will. You just have to take enough of it. Use this formula: BW in Kilo's divided by 10. Then multiply that number by 0.5 for exactly how many grams you need. Take it an hour or so before you work out as well. I've got a neat video on it somewhere and will post if I can find it. The formula comes from that video.

Kel, when your arrive at the final figure, for example, let's say the answer was 5.9. Is that 5.9 grams of arginine and citrulline or 5.9g of each?
As always, many thanks!

[almostgone]

Slept like a log and am feeling rested.for a change. Going for a haircut in a bit and may sleep some more and get my energy back. Should be back into my routine this evening.
Holidays drain me.

[Igifuno]

Kel, when your arrive at the final figure, for example, let's say the answer was 5.9. Is that 5.9 grams of arginine and citrulline or 5.9g of each?
As always, many thanks!

Good question, and is that once a day, or twice?


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[Mr.BB]

in bold - a gallon - wow I'd have the bubble guts for sure squatting haha

BIB... how do you feel about the smith and squats, regarding the load is not really on your back(not like low bar - but I always went with an in between high & low position) when I could hold a damn Oly bar with both hands. Lol Long time ago that was...

What kind of set up do you prefer using the smith for squats?.... b/c I can't get under an Oly bar at all

Have you ever tried one these Nach?

[NACH3]

Have you ever tried one these Nach?

Yessir! That's the only way I was able to squat(SSB) it's a great piece of equipment - may save up for one(very expensive for the nice ones)

[NACH3]

Ok feeling a bit better, so thinking of hitting the gym in a couple hrs... after I'm fed & watered

[clarky.]

Got chest done earlier, total change ** pullback**
Warm up cable flys

Incline db press 3 sets

Incline fly 3 sets

Incline chest press 3 sets

Pec dec 3 sets

All sets were 10-12 reps.

Chest was on fire and full, just changed it for something to do and it was good.

[Igifuno]

Ok feeling a bit better, so thinking of hitting the gym in a couple hrs... after I'm fed & watered

Ease in. Glad you're feeling better.


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[kelkel]

Kel, when your arrive at the final figure, for example, let's say the answer was 5.9. Is that 5.9 grams of arginine and citrulline or 5.9g of each?
As always, many thanks!

Good question, and is that once a day, or twice?

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5.9 of total, not of each. Once per day is fine.

[NACH3]

Ease in. Glad you're feeling better.


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Thx Igi! Will do... thx for the reminder

[kelkel]

Found the video:

[clarky.]

Ok feeling a bit better, so thinking of hitting the gym in a couple hrs... after I'm fed & watered

Ahh mist your post big guy That's the stuff fed and watered take it easy fella and you will be beasting it in no time.

[NACH3]

Ahh mist your post big guy That's the stuff fed and watered take it easy fella and you will be beasting it in no time.

Thx Clarky! I'm planning on it buddy - a nice clean bulk and then recomp/finish it off w/some Ace!

[Proximal]

At week 4, the 400/wk blast's T is kicking in:

Back
Reverse flyes (knuckles up): 2ws w/dd on last
Low Hammer Rows (palms up): 2 ws - PB (using 2 plates per side - previously was 1 plate & a 25)
Hammer Rows: 3 ws - PB (3 plates per side for 1 set of 6, then dropped to my old PB weight of 2 plates & a 25 for 2 clean sets of 8 & 6)
Straight arm pull-downs: 2 ws
Reverse Pec Deck: 2 ws
Shrugs: 3 ws

Calves
Both seated and standing - 3x15 each

AG, thought you might like these images:http://forumcdn.steroid.com/images/a...attach/jpg.gif

[Igifuno]

Found the video: YouTube Link: https://www.youtube.com/watch?v=-Wnmk3whIOc

Sweet, thanks very much. I need to take about 5g/ed.

[almostgone]

At week 4, the 400/wk blast's T is kicking in:

Back
Reverse flyes (knuckles up): 2ws w/dd on last
Low Hammer Rows (palms up): 2 ws - PB (using 2 plates per side - previously was 1 plate & a 25)
Hammer Rows: 3 ws - PB (3 plates per side for 1 set of 6, then dropped to my old PB weight of 2 plates & a 25 for 2 clean sets of 8 & 6)
Straight arm pull-downs: 2 ws
Reverse Pec Deck: 2 ws
Shrugs: 3 ws

Calves
Both seated and standing - 3x15 each

AG, thought you might like these images:[url]http://forumcdn.steroid.com/images/attach/jpg.gifhttp://forumcdn.steroid.com/images/attach/jpg.gif[/url]

Absolutely. Awesome work by someone!

[almostgone]

5.9 of total, not of each. Once per day is fine.

As always, much appreciated!

[clarky.]

Afternoon fellas, ma chest is fried the day. Rest day for me, have a good day fellas.

[clarky.]

Ag, just seen this, https://youtu.be/tWh6P_Ij3dk

[Mr.BB]

Ag, just seen this, https://youtu.be/tWh6P_Ij3dk

The Beast !!

[Igifuno]

Good session this morning.. Back/bis. Going to incorporate this and chest/tris over the next few weeks during pullback. Body is hurting a little bit so going a little lighter. Good pump. Hope everyone has a relaxing Sunday. Almost football time.

[Back In Black]

Back to 20 rep squats. Knees sore for the first few warm up sets but fine during the heavier and working set. Let's see how they are over the next few days.

Diet and training is gonna be hard to manage now til the New Year.