**Marcus's HIT Dungeon**

[marcus300]

I think i can manage a little intense workout this morning so it could well be chest and biceps. I know dont shout at me because I'm actually doing two body parts major and minor but i like to turn heat up sometimes in the kitchen

We'll see

[marcus300]

I actually let the word cunt slip out of my mouth yesterday in a big meeting. Not one person said anything but i did get some looks lol lol wasn't really the atmosphere or environment for such foul language but who gives a fuk

[GirlyGymRat]

Hello. Ive taken rest this week. Maybe gyming after work.

[clarky.]

Morning fellas/Girly, fucking in bits. Back for me the night, going through to ma mate from works gym.

Great back stuff there, report back the night.

[kelkel]

Hello. Ive taken rest this week. Maybe gyming after work.

Maybe? What's the deciding factor?

[almostgone]

Not a bad video. Check out Efferding's back @ around 26:45.

https://youtu.be/k9WyUT_gwUg

[kelkel]

Not a bad video. Check out Efferding's back @ around 26:45.

https://youtu.be/k9WyUT_gwUg

Quite thick. Solid advice at that moment as well.

[almostgone]

Quite thick. Solid advice at that moment as well.

Yes sir. He has posted quite a few videos that I've enjoyed. Everything from 20 rep squats to nutrition. I liked this one; he is lifting with Larry Wheels.
https://youtu.be/J1ct1dfrwgk

[almostgone]

Pretty dang impressive.

https://youtu.be/wnmKXzq6Zuo

[kelkel]

Saw the first video when you posted it previously. Impressive.
Impressive effort by the guy in the second video.

I don't follow anyone on youtube, may be time to start.

[hollowedzeus]

Enjoyed what looked like a glimpse at a nice summer here today. Hope you have a good weekend friends

[GirlyGymRat]

Maybe? What's the deciding factor?

Better offer so didn’t happen. [emoji3]

[almostgone]

Saw the first video when you posted it previously. Impressive.
Impressive effort by the guy in the second video.

I don't follow anyone on youtube, may be time to start.

He has it going on w/ IG as well, but there are a few that put out some really solid info (imho) so I subscribe just to those individual channels on YouTube.
Efferding has some pretty decent videos even a couple of Rhinos meals in a minute. Nothing new really in the food world, but occasionally I'll see something different like with meal dealers and it gives me an alternate meal or way to prepare something. LOL, I'm still hooked on blackened fish right now.


Edit: Efferding did a lot of work with both Brian Shaw and Hafthor Bjornsson in the diet department prior to the Arnold. Shaw side his.digestion has improved drastically. With the amount of calories the big guys consume I would imagine an efficient digestive tract is key.
Also, check.out his wife, Malia Efferding, she is from American Samoa and has incredible genetics.

[kelkel]

Better offer so didn’t happen. [emoji3]

Copy that!

[almostgone]

Better offer so didn’t happen. [emoji3]

Yay, GGR!!!!

[kelkel]

Back today:

D-ring pulldowns: 3 sets 10-15 reps
T-Bar rows: 3 relatively heavy, 8-10 reps
Smith incline rows: 3 sets 6-10 reps with RP's
Dumbells rows on incline bench: 3 sets max reps
Shrugs: BB and dumbell

Killed it. Back feeling it already.

[marcus300]

Morning people

Trained chest and biceps yesterday and went well, haven't got time to post the workout but intense and very productive

[almostgone]

Lots of outdoor work today, but should get in a lift. Disposing of some RBCs this evening.

[Quickie1]

My wonderful dear husband started cyling Bio test 400 for last two years. Just got his autopsy back. My husband passed suddenly from heart attack. Just to maybe make aware that after your cycle your muscles continue to grow. Your heart is the main cardiac muscle and that too grows. My husbands heart was three times the size. It took up most of the chambers and did'nt allow circulaition. He had five bottles remaining and would of waited till April to cycle again. His last dose was January 7th. I gave the investigators the remaining bottles. They tested and found the compunds of Bio Test 400 from urguay still in his heart muscles. And be aware no bottle was the same exact mixture. He just had deviated septum surgery becasue he was on CPAP machine (should of been a sign for doctor to check heart) since Oct and two weeks ago, EKG and blood work for pre surgery clearance was amazingly good. Blood pressure day of surgery was 130 over 84. No signs at all that he had a bad heart. No one can tell you what to do but if I can save one life, please at least go to see a cardiologist and have echocardiagram and nuclear stress test done. That is the only way to know if this stuff is effecting your heart. My husband was 49, healthy, did asphalt construction all his life, and died leaving me a widow at 46. Smart thing would be not to do steroids but for your family sake that cant go into the grave with you is to be cautious. RIP my handome loving caring husband, RIP

[clarky.]

My wonderful dear husband started cyling Bio test 400 for last two years. Just got his autopsy back. My husband passed suddenly from heart attack. Just to maybe make aware that after your cycle your muscles continue to grow. Your heart is the main cardiac muscle and that too grows. My husbands heart was three times the size. It took up most of the chambers and did'nt allow circulaition. He had five bottles remaining and would of waited till April to cycle again. His last dose was January 7th. I gave the investigators the remaining bottles. They tested and found the compunds of Bio Test 400 from urguay still in his heart muscles. And be aware no bottle was the same exact mixture. He just had deviated septum surgery becasue he was on CPAP machine (should of been a sign for doctor to check heart) since Oct and two weeks ago, EKG and blood work for pre surgery clearance was amazingly good. Blood pressure day of surgery was 130 over 84. No signs at all that he had a bad heart. No one can tell you what to do but if I can save one life, please at least go to see a cardiologist and have echocardiagram and nuclear stress test done. That is the only way to know if this stuff is effecting your heart. My husband was 49, healthy, did asphalt construction all his life, and died leaving me a widow at 46. Smart thing would be not to do steroids but for your family sake that cant go into the grave with you is to be cautious. RIP my handome loving caring husband, RIP

This would not have happened to his heart from test, GH after years of use yes.

[clarky.]

Enjoyed what looked like a glimpse at a nice summer here today. Hope you have a good weekend friends

Lol lol, what a fucking day the day. Scotland for ye eh. .

[clarky.]

Did back yesterday, awww man am fucking in bits the day. Shoulders, chest, and back.

Pull down machine 4 sets love this thing

Med grip pd 2 sets 1 drop

Pull overs 4 sets


Hammer strength pd's 3 sets

T bars 3 sets one with chest support

Db rows 3 sets a side

All 8-10 reps and some i had to RP.

[hollowedzeus]

Did back yesterday, awww man am fucking in bits the day. Shoulders, chest, and back.

Pull down machine 4 sets love this thing

Med grip pd 2 sets 1 drop

Pull overs 4 sets


Hammer strength pd's 3 sets

T bars 3 sets one with chest support

Db rows 3 sets a side

All 8-10 reps and some i had to RP.

That machines a cracker. Never seen one except in dorians videos

[almostgone]

Would love to have that machine in my shop. Pure isolation!

[almostgone]

Frigging time changes tonight. Guess I'll crash early. Rest pausing cutting down a few trees today, bucking them up into lengths I could get on a shoulder, and taking it to the brush pile whooped me.

[almostgone]

LOL, what a crappy night's sleep. Below is one of yesterday's victims, one of the largest black gum trees I recall seeing. Wouldn't have dropped it but y'all can see the hollow in it. Still was an @ssload of hauling wood to the brush pile.

https://postimg.org/image/9568n3dtp/

One of the ones coming down in the future:

https://postimg.org/image/58swr4fzh/

Taking a Voltaren tab, my knees are fvcked.

[Euroholic]

Hey marcus and the other lads in here. What do you find is the best way to work on the gap between the bicep and elbow?

Cheers

[almostgone]

Applying Voltaren cream as well and stretching back.out for a bit.

[marcus300]

Hey marcus and the other lads in here. What do you find is the best way to work on the gap between the bicep and elbow?

Cheers

In all honesty Euro most of it is genetic and how your bicep is structured, your muscle insertions and tendon structure are formed, you can try and focus a lot of work or certain parts of the bicep which ive done many times over the yrs to help fill out the peak and also make my tricep hang. Some guys just have either short heads or long heads and your not going to be able to fully lengthen your biceps but if you focus on areas what will help distract and build a little more meat in the area.

Try preacher curls and also hammer curls in strict form build the brachialis and with the preacher make that lower part of your bicep scream. Overall just hot your arms as hard as possible and build them bigger, if you have a shorter insertion you should be able to build one hell of a peak so go with that distract and build muscles up around that area and you will have the best you can.

[kelkel]

Hey marcus and the other lads in here. What do you find is the best way to work on the gap between the bicep and elbow?

Cheers

Preacher curls. But attachments are genetic so changes will be limited.

Edit to say I didn't see Marcus answered already....

[almostgone]

Shit, this keeps up I'm going to need more data. So far this is a decent video w/ Mark Bell and Stan Efferding.

https://youtu.be/JzARkUG1zg8

[GirlyGymRat]

Worked out abs and upper body at home. Pressed for time so had to forgo 40 min overall commute.

Tomorrow is cardio and chest. My chest is weak.

[almostgone]

Good lift, will punch it in later. Headed to dump some ketchup from my veins.

[Sfla80]

What's up guys.

Went to gym today first time in very long time.

Went well actually. Good shoulder/trap routine. Didn't go crazy simple and to the point.

Have pain still on certain movements but work through or around.

Been a long struggle. Motivation is dumped but today got me going . I still have days of pain levels hitting 7-8s. With pretty much a consistent 5-6. But the not training is making me depressed and getting back into it. Time to make the change.

Debating a cycle . Very light. Just something to jump start and help with mind set. Been trt whole time though. But been out of game a long time. So starting from scratch lol.

Posted a recent pic in Marcus new thread also.

Hope everyone is well here. And making a conscious effort to be a productive member again.



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[almostgone]

Great to hear from you, Sfla!

[almostgone]

Ah, can breathe much deeper now. Just sipping on some Powerade Zero since I ditched some blood.

Decent lift earlier. Left arm is continuing to slowly catch up to the right. A little bit of tingling in left forearm, but that's a good thing.


Preacher curls - 2 w/u,
Work 1 - (L) - 4, drop, 1+, drop, 4, drop, 6. (R) - 9, drop, 3, drop, 4.
Work 2 - (L) - 4, drop, 4, drop, 4, +5 forced reps with slow negative. (R) - 4, drop, 4, drop, 4, drop, 3 + 5 forced with slow negative.
Seated CC - 2 w/u
Work 1- (L) -3, drop, 3 ,drop, 3. (R) - 5, drop ,2+, drop, 3+.
Work 2- (L) - 7+ 5 forced w/ slow 5 count negative. (R) - 5, drop, 3, drop, 6.
Seated hammer curls - Work - 8.
Triceps pressdown w/ horseshoe handle - 3w/u.
Work 1 - 9. Drop a little weight. Work 2 - 8, rest pause, 5, rest pause, 3. Drop a bit more weight. Work 3 - 7, rest pause, 3.
Close grip bench - 3 w/u, Work 1 - 10. Drop some weight. Work 2 - 8. Drop a little more weight. Work 3 - 7.
EZ curl skull crushers - Work - 7 reps and one sh!tty JM press.


A little left shoulder niggle on the skull crushers.

58 minutes, but I did a good bit of unilateral work on biceps.

[kelkel]

Hope everyone is well here. And making a conscious effort to be a productive member again.
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Be nice to have you around here more!

[Sfla80]

Ah, can breathe much deeper now. Just sipping on some Powerade Zero since I ditched some blood.

Decent lift earlier. Left arm is continuing to slowly catch up to the right. A little bit of tingling in left forearm, but that's a good thing.


Preacher curls - 2 w/u,
Work 1 - (L) - 4, drop, 1+, drop, 4, drop, 6. (R) - 9, drop, 3, drop, 4.
Work 2 - (L) - 4, drop, 4, drop, 4, +5 forced reps with slow negative. (R) - 4, drop, 4, drop, 4, drop, 3 + 5 forced with slow negative.
Seated CC - 2 w/u
Work 1- (L) -3, drop, 3 ,drop, 3. (R) - 5, drop ,2+, drop, 3+.
Work 2- (L) - 7+ 5 forced w/ slow 5 count negative. (R) - 5, drop, 3, drop, 6.
Seated hammer curls - Work - 8.
Triceps pressdown w/ horseshoe handle - 3w/u.
Work 1 - 9. Drop a little weight. Work 2 - 8, rest pause, 5, rest pause, 3. Drop a bit more weight. Work 3 - 7, rest pause, 3.
Close grip bench - 3 w/u, Work 1 - 10. Drop some weight. Work 2 - 8. Drop a little more weight. Work 3 - 7.
EZ curl skull crushers - Work - 7 reps and one sh!tty JM press.


A little left shoulder niggle on the skull crushers.

58 minutes, but I did a good bit of unilateral work on biceps.

Nice session Ag


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[Sfla80]

Be nice to have you around here more!

Ty sir will be nice to be back


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[almostgone]

Nice session Ag


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Thanks, buddy! Hey, is it true y'all are going to stay on daylight savings time all year now?