**Marcus's HIT Dungeon**

[almostgone]

A little more progress!!! I still have to stay light with the biceps curls, but I can start adding in light shoulder presses as long as everything feels decent. May do light shoulder presses and some triceps work tonight.
Also, has both IT bands scraped today. Ummm, ouch!!!! It amazing how much better they feel already!!

[NACH3]

I'm back. It's been 2 long years since I've held a regular workout schedule sooo it's time to start eating clean, rebuild and get my life back. See ya around!!!

Great to have you back in your mind and body along with spirituality as well I'm sure!
Can't wait to see you prime and then hop on like you know how Girly!!

A little more progress!!! I still have to stay light with the biceps curls, but I can start adding in light shoulder presses as long as everything feels decent. May do light shoulder presses and some triceps work tonight.
Also, has both IT bands scraped today. Ummm, ouch!!!! It amazing how much better they feel already!!

Mmm, it's a great feeling to get those loose AG! Hope things are turning for the better!

[NACH3]

Morning AG, BIB, Cape, Song, Clarky, Girly, D Kel and gang!

Did a short intense delt workout yesterday no pressing just covering fronts, sides(a lot) and tons of rear delts with a higher rep range felt great gig those bowling balls forming n my delts! love that look along with a good arm separation! Chest later I'm thinking

Kickass everyone!

[almostgone]

Great to have you back in your mind and body along with spirituality as well I'm sure!
Can't wait to see you prime and then hop on like you know how Girly!!

[/B]

Mmm, it's a great feeling to get those loose AG! Hope things are turning for the better!

Oh absolutely!! I'm going to have to stay on top of stretching them. She has me squat after she scraped both sides and man I swear I can go a tad lower. Will be getting hammies done in the future as well.
Have a deep tissue massage scheduled for Friday. If the light bruising/petechiae is gone, I'm going to see if the massage lady notices any difference w/o me saying anything. She has been giving me a hard time about tight hams and IT bands..and quads, delts, pecs...

[NACH3]

Oh absolutely!! I'm going to have to stay on top of stretching them. She has me squat after she scraped both sides and man I swear I can go a tad lower. Will be getting hammies done in the future as well.
Have a deep tissue massage scheduled for Friday. If the light bruising/petechiae is gone, I'm going to see if the massage lady notices any difference w/o me saying anything. She has been giving me a hard time about tight hams and IT bands..and quads, delts, pecs...

It sure sounds like the Job was very efficient as you needed(well we all need lol) that would(the hammies) be a great next step... I've always loved scraping so it's treated me quite well, too especially upper R shoulder trap Lat area!

[almostgone]

Good night, ladies and gents.

[clarky.]

Hi fellas/ladies, did some shoulders and traps earlier. Never trained front delts.

Db side raises 3 sets drop 2 sets

Rev db fly 3 sets

Rev pec dec 2 sets

One arm db raises lying on incline bench 2 sets a side

BB shrugs 3 sets

Done, nothing mad just easing back in .

[Back In Black]

Morning all.

45. Mins fasted cardio done.

Have the usual Tuesday running around today and will lift later - 80% reps on back, bi's and lower abs plus a little PWO cardio

Have a great day everybody

[almostgone]

Woke up and did some light stretching and my baby weight bicep curls for the left arm. Decided to burn a vacation day while I can, so am chilling at the moment.
Think I will go outside in a bit and watch the wildlife. We are loaded with fawns right now. Always have lots of deer, but we've had fawns out in the girls and up by the apple trees at the house nearly every day for the past week. Very relaxing to watch them feeding. May cut grass around sunrise or a bit after.

[Back In Black]

Woke up and did some light stretching and my baby weight bicep curls for the left arm. Decided to burn a vacation day while I can, so am chilling at the moment.
Think I will go outside in a bit and watch the wildlife. We are loaded with fawns right now. Always have lots of deer, but we've had fawns out in the girls and up by the apple trees at the house nearly every day for the past week. Very relaxing to watch them feeding. May cut grass around sunrise or a bit after.

Watching the fawns sounds much more relaxing than having IT bands scraped or stripped.

Have a great day off relaxing

[almostgone]

Watching the fawns sounds much more relaxing than having IT bands scraped or stripped.

Have a great day off relaxing

Thanks, BIB! . LOL, I had no idea my IT bands were so bound up. I knew that if I was getting a funky tightness from around my knee up to my hip, but had no idea having them scraped would help so much. Feels really good!

[songdog]

Good morning Marcus Cape Nach Ag Kel BiB Clarky D just sitting here drinking my coffee! I get the deer coming into my apple tree in the evenings.

[Capebuffalo]

Morning Song Ag Clarky Nacho BIB and D-

[AKD_FitChick]

Good morning guys!!! Crushed my quads this morning, left there wanting more.


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[Capebuffalo]

Good morning guys!!! Crushed my quads this morning, left there wanting more.


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How's the carb cycling going?

[AKD_FitChick]

How's the carb cycling going?

I haven't figured it out yet lol! I have been building it and then I see I am not hitting the targets right.

Although BIB is most helpful!

I am trying to get enough food in to reach the goals.



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[AKD_FitChick]

Woke up and did some light stretching and my baby weight bicep curls for the left arm. Decided to burn a vacation day while I can, so am chilling at the moment.
Think I will go outside in a bit and watch the wildlife. We are loaded with fawns right now. Always have lots of deer, but we've had fawns out in the girls and up by the apple trees at the house nearly every day for the past week. Very relaxing to watch them feeding. May cut grass around sunrise or a bit after.

Sounds like an nice day!


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[kelkel]

Chest n arms yesterday. Went great. Strong.

Incline bench: 3 heavy sets, about 4-6 reps, drop on second set
Flat flyes: 3 sets relatively heavy 10-12 reps, good squeeze
Incline Dumbells: 3 sets, 10-15 slower reps.

Dumbell curls-simultaneous: Ton of strict warm ups pyramiding up to baby my tendon. Then 3 sets between 45 lbs and one with about 55 which scared me.
EZ Curl bar curls: Was able to do these today. Stayed light, guessing 70 ish lbs. 3 strict sets with zero pain. Felt nice both mentally and physically.

Pushdowns: 3 sets pretty heavy, 10-12 reps with good lock out. Just ordered up a pushdown rope for variety as well.
Overhead cable extensions: 3 sets, 8-12 reps. Slow with a good stretch.
Cable dips: 3 sets 8-10 reps.

Done. Good day, real happy with bicep progress.

[clarky.]

Chest n arms yesterday. Went great. Strong.

Incline bench: 3 heavy sets, about 4-6 reps, drop on second set
Flat flyes: 3 sets relatively heavy 10-12 reps, good squeeze
Incline Dumbells: 3 sets, 10-15 slower reps.

Dumbell curls-simultaneous: Ton of strict warm ups pyramiding up to baby my tendon. Then 3 sets between 45 lbs and one with about 55 which scared me.
EZ Curl bar curls: Was able to do these today. Stayed light, guessing 70 ish lbs. 3 strict sets with zero pain. Felt nice both mentally and physically.

Pushdowns: 3 sets pretty heavy, 10-12 reps with good lock out. Just ordered up a pushdown rope for variety as well.
Overhead cable extensions: 3 sets, 8-12 reps. Slow with a good stretch.
Cable dips: 3 sets 8-10 reps.

Done. Good day, real happy with bicep progress.

Very nice big guy.

[clarky.]

I rested the day, i know i know cheeky cunt lol i just had two wks off haha. Back the mora, looking forward to that.

[Cuz]

Hello all been getting this urge to start goin heavy here lately. Watching old reruns of wsm competition. Never be anywhere near those guys but doesn't hurt to break some personal records.

[Capebuffalo]

I rested the day, i know i know cheeky cunt lol i just had two wks off haha. Back the mora, looking forward to that.

Holiday from you holiday. Lol

[almostgone]

Hello all been getting this urge to start goin heavy here lately. Watching old reruns of wsm competition. Never be anywhere near those guys but doesn't hurt to break some personal records.

Love to watch any of the strength events pre-lift. Very motivating!

[almostgone]

Chest n arms yesterday. Went great. Strong.

Incline bench: 3 heavy sets, about 4-6 reps, drop on second set
Flat flyes: 3 sets relatively heavy 10-12 reps, good squeeze
Incline Dumbells: 3 sets, 10-15 slower reps.

Dumbell curls-simultaneous: Ton of strict warm ups pyramiding up to baby my tendon. Then 3 sets between 45 lbs and one with about 55 which scared me.
EZ Curl bar curls: Was able to do these today. Stayed light, guessing 70 ish lbs. 3 strict sets with zero pain. Felt nice both mentally and physically.

Pushdowns: 3 sets pretty heavy, 10-12 reps with good lock out. Just ordered up a pushdown rope for variety as well.
Overhead cable extensions: 3 sets, 8-12 reps. Slow with a good stretch.
Cable dips: 3 sets 8-10 reps.

Done. Good day, real happy with bicep progress.

Dang, your strength came back quickly! Definitely a bummer when nerves start screwing with you after an injury, but it serves a purpose.

[songdog]

Good morning Marcus Cape Nach Kel BiB Ag Clarky D and the rest of you freaks!

[AKD_FitChick]

Morning all you booty kickers!!! Trying to kill it as always in the gym!!!

Up in weights and keeping higher reps. Waiting for primo to get here still!


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[kelkel]

Definitely a bummer when nerves start screwing with you after an injury, but it serves a purpose.

Recognizing the purpose is important.

[Back In Black]

Recognizing the purpose is important.

Fasted cardio 53 mins done

Chest and calves @ 80% and 26 mins PWO cardio done.

In fact, cardio done for the foreseeable future

shame I haven't got as lean as I would have liked.

Kick ass everyone

[Capebuffalo]

Fasted cardio 53 mins done

Chest and calves @ 80% and 26 mins PWO cardio done.

In fact, cardio done for the foreseeable future

shame I haven't got as lean as I would have liked.

Kick ass everyone

The time has come to post some pictures.

[NACH3]

The time has come to post some pictures.

I believe he said 11 days about 4-5 days ago lol give it time we're all trying to carve our bodies from granite!

[Capebuffalo]

I believe he said 11 days about 4-5 days ago lol give it time we're all trying to carve our bodies from granite!

I'm more of a soap stone.

[NACH3]

Sorry all I've been layed out for about 2 days and today has been the worst - threat, headaches(migraines) nauseating, and achy all over but I'm just resting as my eyes won't stay open at all lol

Was on a good split but 6-8 eke of hard core sgit will make me grow I know that!

Kickass all and tear it the F up!

[Capebuffalo]

Sorry all I've been layed out for about 2 days and today has been the worst - threat, headaches(migraines) nauseating, and achy all over but I'm just resting as my eyes won't stay open at all lol

Was on a good split but 6-8 eke of hard core sgit will make me grow I know that!

Kickass all and tear it the F up!

Sorry to hear that Nacho. Feel better.

[Back In Black]

The time has come to post some pictures.

I believe he said 11 days about 4-5 days ago lol give it time we're all trying to carve our bodies from granite!

Lol, yes I'll post some Sunday at earliest. TBH another 3 weeks would be much better but I didn't/don't have the time. The lower half of my back (fat layer) really lets me down but I think I knew it would.

[Capebuffalo]

Lol, yes I'll post some Sunday at earliest. TBH another 3 weeks would be much better but I didn't/don't have the time. The lower half of my back (fat layer) really lets me down but I think I knew it would.

You may be suprised when you dry out.

[Back In Black]

You may be suprised when you dry out.

Meh, don't have anything to dry really. My approach isn't the same as most and Ive based it on science fact rather than bioscience where 90% of people looked better the day after or the week before.

Had a bit of a carb load on Sunday (400g) and dropped slightly each day (325g, 250g, 250g) I'll be on the same amount Thursday and Friday (200g) I suspect. Sodium remains measured and constant all week. I did up my water Sunday but I'll keep that in until 2 hours before.

So yes, I'll look better on Saturday than today but it's fat retention rather than water retention lol

Oh yeah I'm always fucking hungry.

[RaginCajun]

I'm back. It's been 2 long years since I've held a regular workout schedule sooo it's time to start eating clean, rebuild and get my life back. See ya around!!!

who are you again?

welcome back girly!

will you be starting a log to keep you honest?

[songdog]

who are you again?

welcome back girly!

will you be starting a log to keep you honest?

She is the one who gets all juiced up then takes advantage of the Canaba boys

[Capebuffalo]

Meh, don't have anything to dry really. My approach isn't the same as most and Ive based it on science fact rather than bioscience where 90% of people looked better the day after or the week before.

Had a bit of a carb load on Sunday (400g) and dropped slightly each day (325g, 250g, 250g) I'll be on the same amount Thursday and Friday (200g) I suspect. Sodium remains measured and constant all week. I did up my water Sunday but I'll keep that in until 2 hours before.

So yes, I'll look better on Saturday than today but it's fat retention rather than water retention lol

Oh yeah I'm always fucking hungry.

I think you insulted me in there somewhere.
What was your full cycle for the show?

[kelkel]

I think you insulted me in there somewhere.

In that case, don't EVER to back and catch up on the Diary during the year or so you were off.