**Marcus's HIT Dungeon**

[songdog]

hunting? don't tell me you have a beard aswell? get lifting weights and stop shagging bears songdog

Shaved the beard after the season.Hit the weights hard today.

[Dpyle]

If you know it's going to be a feel set then cut the reps down a bit and save the energy for your actual balls to the wall set. Don't tire yourself out ahead of time. It's all about the working set. My philosophy about warm ups would be that of a powerlifter. I don't want to waste energy on non working sets. I do know what you mean though. I'll get under the bar at times not knowing if it's going to be a working set or a warm up set. After a couple reps I make the decision and either go balls out or rack it and up the weight.

Example for me was yesterday. Got under the bar on squats with that exact scenario. After a few reps I just decided to keep it going and cranked out a bunch to failure. Part of the decision to not go up more in weight was due to having the prior week off.

Now this isn't a weekly occurrence, just when I hit 8 with the previous weeks working weight and feel there's more in the tank ill rack it up and throw on a few more lbs. I've also had the inverse happen and had what was previously a feel set become my working set.

[kelkel]

Relevant:

https://www.youtube.com/watch?v=xe55mxXEzLM

[Dpyle]

Back feels like it's ready to fall a part! I've moved my rowing movements to the front of my routine to emphasize thickness for a while, but today the Tbar was occupied so I hit my pull downs in the middle and finished with Tbars.

Wide grip Seated cable row: 3 w/u 1 working 3 drops

Close grip row: 1 working 2 drops

Wide overhand pull downs: 1 feel 1 working 2 drops

Narrow grip underhand pull downs: 1 working 2 drops

T bar rows: 1 feel, 1 working 1 drop

Working weight on T bars was down this week, feel set remained the same weight but it just felt heavier so I backed off on the working weight just a bit and nailed my rep range with the 1 drop

And a question ( joke), when I'm doing my T bar rows should I keep my entire body vertical and stiff with my legs locked so that it's more like a shrug/row combo? Because that's how the 2 before me did their sets.

[Black]

Relevant:

https://www.youtube.com/watch?v=xe55mxXEzLM

A lot of people give Greene sh!t (grapefruit, hair, etc.) And run their mouth about his philosophies being an act and his past poverty being fake. With all that said, I really enjoy listening to what he has to say. I feel he has a great grasp on bodybuilding and a wonderful outlook on life.

To sum it up, I'm a Kai Greene fan.

[Black]

I am planning a run of test p/tren a cycle for 6-8 weeks. I have been contemplating adding mast p in the mix. However, I'm not sure if I'm lean enough to reap the rewards of mast. I'd love to hear the fellow HITers thoughts.

[Dpyle]

Relevant:

https://www.youtube.com/watch?v=xe55mxXEzLM

Dammit Kel! Alright I'll post a couple pics and you guys tell me if you think I have a shot or not. I trust you guys more than my own judgement. As of this morning I'm 183 @ 5'5 and as of tomorrow exactly 13 weeks out from weigh ins. Shooting to weigh in around the 160 mark to make lightweight class.

[kelkel]

And a question ( joke), when I'm doing my T bar rows should I keep my entire body vertical and stiff with my legs locked so that it's more like a shrug/row combo? Because that's how the 2 before me did their sets.

No. Upper body should be between 35-45 degrees with your knees bent and back arched, not rounded. Your knees should be slightly bent as your knees and hips act as shock absorbers for you to prevent too much stress on your lower spine.

[kelkel]

Dammit Kel! Alright I'll post a couple pics and you guys tell me if you think I have a shot or not. I trust you guys more than my own judgement. As of this morning I'm 183 @ 5'5 and as of tomorrow exactly 13 weeks out from weigh ins. Shooting to weigh in around the 160 mark to make lightweight class.

You're 13 weeks out right now and really have no clue how you will look dieted down. I'm inclined to agree with cape (but don't tell him) to keep things going and see where you land. A final decision does not have to be made right now.

[Black]

You're 13 weeks out right now and really have no clue how you will look dieted down. I'm inclined to agree with cape (but don't tell him) to keep things going and see where you land. A final decision does not have to be made right now.

Exactly. Keep to schedule, busting your a$$, with the mindset that you are working towards the competition full steam.

Like kel said, 13 weeks is a long time. LOTS of changes take place between now and then. I've seen some amazing transformations for competition in less time than that (7-9 weeks). Do a google image search and check it out for yourself.

[hawk14dl]

I received some motivation today. Helped a friend (female) move a couch today. I haven't seen her in 10 years, less a couple of bump ins at the bar.

She said, "you haven't changed a bit since high school".

I've put on 30 lbs since then.

Had a really good shoulder/arm workout today because of it. A lot of work and not even noticeable. Ugh

[Capebuffalo]

Exactly. Keep to schedule, busting your a$$, with the mindset that you are working towards the competition full steam.

Like kel said, 13 weeks is a long time. LOTS of changes take place between now and then. I've seen some amazing transformations for competition in less time than that (7-9 weeks). Do a google image search and check it out for yourself.

Man just the last 2-3 weeks can be night and day.
The mast and winny are full blown. It can be an amiIng transformation.

[Dpyle]

No. Upper body should be between 35-45 degrees with your knees bent and back arched, not rounded. Your knees should be slightly bent as your knees and hips act as shock absorbers for you to prevent too much stress on your lower spine.

I'll assume you missed my joke in parentheses on that one. I know this but those guys didn't.

Man just the last 2-3 weeks can be night and day.
The mast and winny are full blown. It can be an amiIng transformation.

Sadly these next 13 weeks outside of my TRT will be drug free. I'm gonna fight to the finish to see where I end up but it's gonna be a hard fight! I mean I'm probably hanging at least 20% bf right now, so I have a long road ahead to drop the fat and maintain the LBM to be competitive.

[AD]

I'll assume you missed my joke in parentheses on that one. I know this but those guys didn't.

like an upright row, yup i've seen that too. maybe it's their delts day lol

[Dpyle]

like an upright row, yup i've seen that too. maybe it's their delts day lol

God one could only hope, but with a 6" range of motion they couldn't be working that hard. Also glanced a guy doing what I assume was supposed to be rope push downs, but every rep started with his elbows beside his ears! I hate evening sessions but my summer work schedule has started so I'm forced to hit the gym during peak hours. I swear I need blinders like a race horse to get through this.

[AD]

God one could only hope, but with a 6" range of motion they couldn't be working that hard. Also glanced a guy doing what I assume was supposed to be rope push downs, but every rep started with his elbows beside his ears! I hate evening sessions but my summer work schedule has started so I'm forced to hit the gym during peak hours. I swear I need blinders like a race horse to get through this.

do you get anyone using the tbar machine like this? standing in front of the tbar and doing one arm shoulder press?

[kelkel]

I'll assume you missed my joke in parentheses on that one. I know this but those guys didn't.
.

Yes. Yes I did.

[kelkel]

God one could only hope, but with a 6" range of motion they couldn't be working that hard. Also glanced a guy doing what I assume was supposed to be rope push downs, but every rep started with his elbows beside his ears! I hate evening sessions but my summer work schedule has started so I'm forced to hit the gym during peak hours. I swear I need blinders like a race horse to get through this.

Another reason I'm happy I work out at home. I just don't think I could deal with those people anymore. They probably wouldn't like me in their gym anyway...

[Dpyle]

do you get anyone using the tbar machine like this? standing in front of the tbar and doing one arm shoulder press?

Only seen this one on the stations that have a sleeve to hold a barbell, so far.

Another reason I'm happy I work out at home. I just don't think I could deal with those people anymore.

I hate it man. Until I hit the summer hours at work my sessions would start at 4:30 am and it was just me and a couple people at that time, but now that my start time is earlier I'm stuck going at 4:30pm when it's packed. Almost need to bring my own equipment sometimes. Of I had the space I would get my own equipment and work it out

[kelkel]

I hate it man. Until I hit the summer hours at work my sessions would start at 4:30 am and it was just me and a couple people at that time, but now that my start time is earlier I'm stuck going at 4:30pm when it's packed. Almost need to bring my own equipment sometimes.

I'd definitely NOT be doing chest on Monday in a place like that. Do legs as I'm sure the racks are empty then.

[Black]

I'd definitely NOT be doing chest on Monday in a place like that. Do legs as I'm sure the racks are empty then.

Should be, but the "squat curlers" may be there. If so, do this:

[scotty51312]

Chest day today.
BB incline 2 warm up 4X8 working
pec dec 3x8
decline hammer strenght press 4x8
BB flat bench superset with pushups 4x8 with pushups to failure
Rope press 4x8
EZ bar skull crushers 4x8


I've been doing 20 minutes of HIIT (sprints) before and after training. I absolutely hate it But summers coming and I'm still too fat so it has to be done.

Still trying to get my diet tuned to cutting fat. Thinking I'm still a couple hundred calories over where i need to be.

[almostgone]

Try not to think of the drop or RP to follow. If you think to far ahead you may subconsciously hold back on your initial set. It's crucial NOT to do that but guys do it all the time. Hard habit to break.

Thanks, Kel! Just added that note to my logbook.

[BallSak]

Should be, but the "squat curlers" may be there. If so, do this:

Just don't dress like that

[Java Man]

Here's a little update. Long story short, I had started powerlifting about 8 months ago. During that time, I let my diet slip. Not in quality of food, just amount. I was still eating wholesome food, just a TON of it. I was probably taking in 5000 calories a day on some days. Cardio was minimal, if at all.

So fast forward, I clearly put on some fat. I've never let myself get that high in bodyfat. And my body let me know that too. Blood pressure was up to 140-150/90 (normally it sits around 110/70) and of course, I started to feel it myself.

So here is where I am at. I got back to my macros and stayed consistent with some low intensity cardio. Of course, I still lifted with high intensity. These pics are 8 weeks apart.

Attachment 150218Attachment 150219Attachment 150220Attachment 150221

I am trying to cut the fat as slow as I can and hold on to as much muscle as possible. I was toying around with the idea of a 700 Test P and 700 NPP cycle while I was still heavy. Due to blood pressure and bodyfat, I decided to stay on my TRT dose and cut slow. Starting weight was 210. I am sitting at a little over 204-205.

Huge changes dd. You look much bigger now even though you're lighter. That's some serious ink

[Capebuffalo]

Arms

Rich Piana Mutant Arm Workout

[Black]

Huge changes dd. You look much bigger now even though you're lighter. That's some serious ink

Thanks Java. Great to see you around more.

[Black]

Arms

Rich Piana Mutant Arm Workout

<img src="http://forums.steroid.com/attachment.php?attachmentid=150236"/>

They're mutating!

Cape, how do you feel now that you've been back into the swing of things for awhile? You're quickly getting back to your old self since the lay off.

[Capebuffalo]

They're mutating!

Cape, how do you feel now that you've been back into the swing of things for awhile? You're quickly getting back to your old self since the lay off.

Man I feel great. It's nice to be back to a routine. And making gains. It's an overall sense of well being.

[marcus300]

Arms

Rich Piana Mutant Arm Workout

You do know part of his arm routine is 8ml of synthol don't you

Looking good

arms tomorrow after seeing this

[ghettoboyd]

Man I feel great. It's nice to be back to a routine. And making gains. It's an overall sense of well being.

good for you cape that's awesome brother!!..and your looking fantastic buy the way, nice and thick...nice work!..

[Doom44]

Hope anyone here can help me, one day before competition do you need to limit water intake?

[Capebuffalo]

Hope anyone here can help me, one day before competition do you need to limit water intake?

You should have dropped it at noon today.

Yes.

[Capebuffalo]

You do know part of his arm routine is 8ml of synthol don't you

Looking good

arms tomorrow after seeing this

That's why I used 10 ml. .

Thanks. A lot of things finally seem to be coming together.

Let's get your back better now.

[kelkel]

Back and shoulders today...

HEAVY T Bars: One set with drop. Saw stars on this one big time. Oddly I warmed up with a couple sets of extensions as these can irritate my knee.
Heavy BB rows: One set with drop.
Front Pull downs: Two straight sets
Shrugs: One with drop and rp.

Side Laterals: Two straight sets
Front Press: One heavy with drop
Rear Laterals: Two straight sets

Very happy with the work today.

[almostgone]

Uggghhhh. Just woke up. Off work tonight. Headed to the shop to lift in a couple of hours. Yes, that's right. At 2.30 a.m. in a rural, pine tree laden, area of the South there will be an old fat man lifting and sweating like a madman.

[Java Man]

Arms

Rich Piana Mutant Arm Workout

Looking great cape. Vascular and lean.

[Java Man]

Uggghhhh. Just woke up. Off work tonight. Headed to the shop to lift in a couple of hours. Yes, that's right. At 2.30 a.m. in a rural, pine tree laden, area of the South there will be an old fat man lifting and sweating like a madman.

I'm there too man. Worked back at 1am last night. Empty gym. All mine! Aaaaarrrrr!

[Doom44]

You should have dropped it at noon today. Yes.

Thanks mate, so you suggest dropped it 16-18 hours before the show?

[almostgone]

OK, I tried to revamp my lift. I appreciate the input and if anyone sees an area that needs tweaking, please post it up. I ditched the 2nd work sets and was able to increase all of my work set weights. Biggest increase was on deads. Also, on all of my pulldown and rowing movements, the first thing moving is my shoulders...trying to draw them back in an arc and touch shoulder blades together and back to the front out to a full stretch on the neg. portion.

Crunches-2sets
Straightjacket stretches
Wide grip pulldown-2w/u, work-4-2.5-1
Close grip pulldown-1w/u, 4-2-1.5
Tbar rows-1w/u, Work-9-4-3. Will increase this weight.
1 arm cable rows-2w/u. Increased weight on 2nd w/u. Work-5-4-1. Haven't done these in ages. Stood w/ my feet a good distance apart and my working side in line with the cables.
Rack stretches
Deadlift- 3w/u sets increasing weight between sets. Work-8
Crunches-2sets

58min. total. Pulse ranged from 87 during crunches and hit 183 during deads. It may take me a couple of sessions per body part to hit my working weights for all exercises. Don't know if I was anticipating the next set/getting gassed by doing the 2nd work sets but I was able to increase the weight more than the amounts I've been increasing in the past.