**Marcus's HIT Dungeon**

[clarky.]

Great session guys did bi's stretching and a few sets of incline db curls for a warm up.
No pre ex today.

Incline db curls 2 working DD +RP with each drop. **new weight**

Seated db curl 2 working DD

BB curl ez bar 1 working+RP 1 drop

Cable preacher curl 1 working DD

Done 39min took a wee bit longer the day resting between exercises.

Finished with two light sets of 30 reps just to fill as much blood in them and make sure there is nothing left.
No shoulders i was done i'll do shoulders the mora.

[kelkel]

CRAP back workout today. Hit the dungeon ready to do damage. Started with old fashioned T-Bar rows and on a feel set I felt some kind of pull/cramp thing right where my left lat attaches at the armpit. So, being stubborn I tried pull downs. Negative, could not do. Tried supported spider rows on smith and was able to do a few lighter sets with a smaller range of motion. Then went to barbells rows and got up to my normal weight for one set, then it bothered me on the next one.

Sat on the bench and thought about it and said F it. Done for the day before I make it worse and I wouldn't be able to focus well on shoulders at this point anyway. Will get traps and shoulders in tomorrow. Very odd, never had a pull there before.

[NACH3]

CRAP back workout today. Hit the dungeon ready to do damage. Started with old fashioned T-Bar rows and on a feel set I felt some kind of pull/cramp thing right where my left lat attaches at the armpit. So, being stubborn I tried pull downs. Negative, could not do. Tried supported spider rows on smith and was able to do a few lighter sets with a smaller range of motion. Then went to barbells rows and got up to my normal weight for one set, then it bothered me on the next one.

Sat on the bench and thought about it and said F it. Done for the day before I make it worse and I wouldn't be able to focus well on shoulders at this point anyway. Will get traps and shoulders in tomorrow. Very odd, never had a pull there before.

Kel, from my broken R scapula on top of my r shoulder issues... This actually happens to me if I don't warn up enough... It definitely is a weird tweaked feeling though... Hope it heals up fast... And I always stop now if something feels off... Especially since joining this thread!

[hawk14dl]

Sorry to hear that kel

[clarky.]

CRAP back workout today. Hit the dungeon ready to do damage. Started with old fashioned T-Bar rows and on a feel set I felt some kind of pull/cramp thing right where my left lat attaches at the armpit. So, being stubborn I tried pull downs. Negative, could not do. Tried supported spider rows on smith and was able to do a few lighter sets with a smaller range of motion. Then went to barbells rows and got up to my normal weight for one set, then it bothered me on the next one.

Sat on the bench and thought about it and said F it. Done for the day before I make it worse and I wouldn't be able to focus well on shoulders at this point anyway. Will get traps and shoulders in tomorrow. Very odd, never had a pull there before.

Dam kel not good you'll fix it though your a clever man.

[GirlyGymRat]

Dam kel not good you'll fix it though your a clever man.

And stubborn!

[kelkel]

I warmed up like usual on T-bars. 2 plates, 3, 4 then I felt it on my last warm-up of 5. Never get hurt on a heavy set, always a warm up. M-F-ers.

Wait.....what? Stubborn?

[NACH3]

I warmed up like usual on T-bars. 2 plates, 3, 4 then I felt it on my last warm-up of 5. Never get hurt on a heavy set, always a warm up. M-F-ers.

Wait.....what? Stubborn?

That's when it happens to me most aswell... On warm ups/feelers sets... Hardly ever w/my working sets(unless I have a partner & trying to grind out more forces - sometimes this tweaks my R lower lat where it connects to origin)...

[Mp859]

I warmed up like usual on T-bars. 2 plates, 3, 4 then I felt it on my last warm-up of 5. Never get hurt on a heavy set, always a warm up. M-F-ers. Wait.....what? Stubborn?

quit doing warmup sets?

[DCI]

Shoulders tonight was very good tonight.

Started with rc warm ups and 3 warm up sets and one feeler and 2 heavy sets and one drop this was hard due to my spotter being my buddies son who isnt as strong as my usual spotter obviously lol.

Then supersetted front and side raises love the burn and pain from supersetting these.

Then db heavy shrugs the pain was crazy at this stage the muscles where screaming from the assault pushed through.

The db upright rows love these really great burn on them.

Then 30 mins cardio home to refeed.

[Sfla80]

CRAP back workout today. Hit the dungeon ready to do damage. Started with old fashioned T-Bar rows and on a feel set I felt some kind of pull/cramp thing right where my left lat attaches at the armpit. So, being stubborn I tried pull downs. Negative, could not do. Tried supported spider rows on smith and was able to do a few lighter sets with a smaller range of motion. Then went to barbells rows and got up to my normal weight for one set, then it bothered me on the next one.

Sat on the bench and thought about it and said F it. Done for the day before I make it worse and I wouldn't be able to focus well on shoulders at this point anyway. Will get traps and shoulders in tomorrow. Very odd, never had a pull there before.

I warmed up like usual on T-bars. 2 plates, 3, 4 then I felt it on my last warm-up of 5. Never get hurt on a heavy set, always a warm up. M-F-ers.

Wait.....what? Stubborn?

Shit kel, hope u get better and just a tweak.

And then I see your warm ups are even more then my working sets on this :/...FML lol

[Sfla80]

Shoulders tonight

So last two shoulders workouts have been shit....went in there on a mission today.

Seated BB press 3 warms, 1 feel, 2 working with 2 drops. working was 185#, my best so far, even though I think its one of my weakest movements. Hitting 90's before on DB, but BB kills me.

DB laterals 1 feel 2 working 1 drop

Cable (pec/dec) movement 2 working 1 drop

Low cable laterals behind the back 2 working

Shrugs super setted back then front.

Writing it down doesn't seem like much, but I can barely lift my arms at this point. Having the wife bathe me tonight

[kelkel]

@ Sfla. Ha, I'm just old and have been doing it a long time.....

[Bio-Active]

Ha, I'm just old and have been doing it a long time.....

hope you get better fast. We are all getting older and feeling it

[kelkel]

hope you get better fast. We are all getting older and feeling it

Thanks Bio. Not complaining about getting older. This just pissed me off. I'm sure it's just a slight pull / tweak.

[Bio-Active]

Thanks Bio. Not complaining about getting older. This just pissed me off. I'm sure it's just a slight pull / tweak.

oh brother I knew that. I am not scared of being older. Look how much better we are at tearing muscle. You will heal up fast and dealing with injurys myself I completely understand

[Sfla80]

@ Sfla. Ha, I'm just old and have been doing it a long time.....

Well that's motivation for us youngins to get where u r.....at ur young age

[zempey]

Injuries suck, had my fair share this year. Us old fukers tend to get tweaks from time to time lifting what we think are lighter weights but are actually still pretty heavy. Always that little mental lapse that gets ya.

[almostgone]

CRAP back workout today. Hit the dungeon ready to do damage. Started with old fashioned T-Bar rows and on a feel set I felt some kind of pull/cramp thing right where my left lat attaches at the armpit. So, being stubborn I tried pull downs. Negative, could not do. Tried supported spider rows on smith and was able to do a few lighter sets with a smaller range of motion. Then went to barbells rows and got up to my normal weight for one set, then it bothered me on the next one.

Sat on the bench and thought about it and said F it. Done for the day before I make it worse and I wouldn't be able to focus well on shoulders at this point anyway. Will get traps and shoulders in tomorrow. Very odd, never had a pull there before.

Sh!t, Kel, hope it's just a tweak. The decision to stop for the day shows your wisdom. Hope it goes away pronto!

Edit: Believe I posted this before, but you are ridiculously strong.

[almostgone]

Great session guys did bi's stretching and a few sets of incline db curls for a warm up.
No pre ex today.

Incline db curls 2 working DD +RP with each drop. **new weight**

Seated db curl 2 working DD

BB curl ez bar 1 working+RP 1 drop

Cable preacher curl 1 working DD

Done 39min took a wee bit longer the day resting between exercises.

Finished with two light sets of 30 reps just to fill as much blood in them and make sure there is nothing left.
No shoulders i was done i'll do shoulders the mora.

That's part of my plan for arms this time, Clarky. Even if I hit higher reps.

[clarky.]

That's part of my plan for arms this time, Clarky. Even if I hit higher reps.

I do this quite often AG even although i don't post it. It really really finishes the muscle off i do it with bi's and tri's. You know i can't do hit with shoulders so i do ligher weight high reps this is a killer and works for me.

[almostgone]

I do this quite often AG even although i don't post it. It really really finishes the muscle off i do it with bi's and tri's. You know i can't do hit with shoulders so i do ligher weight high reps this is a killer and works for me.

My biceps just haven't responded well and the big guy suggested I try really going all out to fill them up w/ blood so I'm going to have a run at it for 4-6 weeks and then evaluate.

[clarky.]

My biceps just haven't responded well and the big guy suggested I try really going all out to fill them up w/ blood so I'm going to have a run at it for 4-6 weeks and then evaluate.

Well see when i do my pull back AG i do lighter weight high reps more sets no hit style at all. This works great for me i still get very sore muscles just like when i do hit.

Side note my bi's are fried the day. Shoulders the day for me.

[almostgone]

Shoulders for me this evening as well. Traps are will sore from all of the cutting and lugging around pines. Looking forward to hitting the shrugs and getting that good stretch at the bottom.

[NACH3]

Hey fellas,

My back and shoulders are totally spent as I wake up... The past few wks I've had some great sessions(much more sore) and feeling I'm really getting HIT done right!!! It's amazing how much harder you put those muscles under constant tension and really noticing a difference in tearing the muscle down(and I'm actually giving it enough time to recover)! Figuring that one working set w/the right weight is sooo crucial to staying in your required rep range and it's working like never b4...

On a side note since introducing the winny... It seems that Im losing pounds(and have been eating just as much if not more)... My bf is going way down(which is fine as long as I'm not losing pounds or muscle but I have noticed that I was carrying a lil xtra water... Since upping my dex to .35 eod and Prami at night it seems I'm sweating buckets at night changing the towel at least 2-3x a night(gotta be from the winny(DHTs do this to me moreso than any other compounds)! I've re-evaluated my TDEE and I'm not even counting cals anymore... Need to add more fats to my diet...

Any other suggestions to keep my weight up(besides eating more) which will just take some more getting used to... I can eat, But I still want it to be quality weight and not lots of fat... Looks like I can't get passed this 195 mark?! My diet is posted daily... Thx!

[zempey]

Traps are wicked sore today, didn't sleep well and had to get up around 530 cause it hurt to lay there. I haven't done heavy traps in a while since I was not using my straps to help with my grip strength. I just can't get that sore feeling shrugging 225, I need 405+ to make my traps actually work. Legs are still sore too, kinda feel beat up today, lol. Bringing my friends son in for an arm workout today, will feel him out and see how hard I can push him, I don't want to break him, but I do want to take him to a place he has never been. Will post up the results when I get back.

[almostgone]

Hey fellas,

My back and shoulders are totally spent as I wake up... The past few wks I've had some great sessions(much more sore) and feeling I'm really getting HIT done right!!! It's amazing how much harder you put those muscles under constant tension and really noticing a difference in tearing the muscle down(and I'm actually giving it enough time to recover)! Figuring that one working set w/the right weight is sooo crucial to staying in your required rep range and it's working like never b4...

On a side note since introducing the winny... It seems that Im losing pounds(and have been eating just as much if not more)... My bf is going way down(which is fine as long as I'm not losing pounds or muscle but I have noticed that I was carrying a lil xtra water... Since upping my dex to .35 eod and Prami at night it seems I'm sweating buckets at night changing the towel at least 2-3x a night(gotta be from the winny(DHTs do this to me moreso than any other compounds)! I've re-evaluated my TDEE and I'm not even counting cals anymore... Need to add more fats to my diet...

Any other suggestions to keep my weight up(besides eating more) which will just take some more getting used to... I can eat, But I still want it to be quality weight and not lots of fat... Looks like I can't get passed this 195 mark?! My diet is posted daily... Thx!

I think you answered your own question, Nach. Sometimes CVS has their brand of almonds/nuts on sale. I'd keep a can or a bag handy. If you feel like you can sneak in another meal here and there, go for it!

[zempey]

Nach, how much red meat are you eating? I don't eat much but I need to get more in. If you have it 4 or 5 times a week and pick not so lean cuts, you can up your calories in a good way. I bought some beef, just keep forgetting to take it out of the freezer, lol.

[almostgone]

...or like Zempey posted. More red meats if you're up to it. I probably eat too much red meat, but it's all very lean. You wouldn't really have to be super particular about it. If red meats or nuts don't work for you, you could go old school and start chugging an extra glass or two of milk?
If you start noticing you don't like the way the extra food looks on you, scale it back some
.

[NACH3]

Nach, how much red meat are you eating? I don't eat much but I need to get more in. If you have it 4 or 5 times a week and pick not so lean cuts, you can up your calories in a good way. I bought some beef, just keep forgetting to take it out of the freezer, lol.

Definitely something I need to look into... I'm avg about 30oz chicken in the 5 meals I have w/out eggs(14-17 egg whites/& beaters mixed when eating eggs 2x a day), sweet potatoes(200-220g at a time) or brown rice, unsalted cashews/almonds/pistachios(but only about 28-35g p/day this needs upping), started eating whole avocados(at night or evening - later in day period), steamed broccoli/cauliflower/asparagus are my go to greens w/at least 3-4 meals a day with, and casein at night... I had cut my dairy from 12-15 GL a month to maybe 2 GL of skim if I use w/my oats and casein lately(dairy bloats me lol)...

Chicken/tuna/salmon are my meats so yes more red meats will be added... Thx for the verification AG(as I pretty much did answer my own damn ? Lol)... So ima go buy some steaks/ground beef etc to have maybe eod(love steak just been doing the chicken mostly... It's been about 6 months on this diet never felt better just recently(since fasting for BW imits really screwed my weight fluctuation(now it's 189-193 in am where I was 193 consistently)... Don't get me wrong Im loving these results(I think I'm actually -10 right now on a bulk lol) - will eat more slowly digested foods especially later in day and night! Thx AG/Zemp!

[Bio-Active]

Definitely something I need to look into... I'm avg about 30oz chicken in the 5 meals I have w/out eggs(14-17 egg whites/& beaters mixed when eating eggs 2x a day), sweet potatoes(200-220g at a time) or brown rice, unsalted cashews/almonds/pistachios(but only about 28-35g p/day this needs upping), started eating whole avocados(at night or evening - later in day period), steamed broccoli/cauliflower/asparagus are my go to greens w/at least 3-4 meals a day with, and casein at night... I had cut my dairy from 12-15 GL a month to maybe 2 GL of skim if I use w/my oats and casein lately(dairy bloats me lol)... Chicken/tuna/salmon are my meats so yes more red meats will be added... Thx for the verification AG(as I pretty much did answer my own damn ? Lol)... So ima go buy some steaks/ground beef etc to have maybe eod(love steak just been doing the chicken mostly... It's been about 6 months on this diet never felt better just recently(since fasting for BW imits really screwed my weight fluctuation(now it's 189-193 in am where I was 193 consistently)... Don't get me wrong Im loving these results(I think I'm actually -10 right now on a bulk lol) - will eat more slowly digested foods especially later in day and night! Thx AG/Zemp!

it's all goal defendant and how lean you are trying to get. I only eat red meat or fish once every other week

[NACH3]

it's all goal defendant and how lean you are trying to get. I only eat red meat or fish once every other week

No doubt Bio! Im in awe really lol... especially since I have been eating so clean... And your right it seems I'm also at an impass in getting bigger/thicker(I know tgeres only so much weight you can put on in a cycle but I know I can put more on - I have been watching meticulously what I eat(as you know Bio we eat very very similar - almost identical lol) I need to put on more size than worry about cutting down - but then when the weight starts coming too fast I don't like the look) I'm being too particular??

Edit: it is all coming off in the tight places(over abs where I carried most of my bf to begin with - strength is still up... Not going up as much... But also haven't lost size or strength so that's good... I think this is where I'm getting mixed up - I love the look but I need to get thicker - and you can't do both at once lol)

[Bio-Active]

No doubt Bio! Im in awe really lol... especially since I have been eating so clean... And your right it seems I'm also at an impass in getting bigger/thicker(I know tgeres only so much weight you can put on in a cycle but I know I can put more on - I have been watching meticulously what I eat(as you know Bio we eat very very similar - almost identical lol) I need to put on more size than worry about cutting down - but then when the weight starts coming too fast I don't like the look) I'm being too particular??

no... If you want to put on more size then by all means bump it up. You don't want to put on much fat so just bump your calorie intake up by 500 ed. Much easier to make adjustments that way

[clarky.]

Just back from doing shoulders did some stretching 3 sets 30reps a set each seated side raises.

Seated side raises 3 sets of 15 reps a set

Standing side raises 3 sets 15 reps a set one side at a time

Seated db press 3 sets 15 reps a set

BB shrugs front 3 sets 50reps a set behind back 3 sets 50reps a set heavy ish

Rear delt cable fly 3 sets 15 reps a side

It was a good session. On the warm up i got a little pain in the right shoulder but after about 15-20 reps it went away then never came back till the last set of standing side raises.
So that's it just scoffed some tuna with pickel and crisp breads but am starving so going to get some chicken on the go.

[Bio-Active]

Just back from doing shoulders did some stretching 3 sets 30reps a set each seated side raises. Seated side raises 3 sets of 15 reps a set Standing side raises 3 sets 15 reps a set one side at a time Seated db press 3 sets 15 reps a set BB shrugs front 3 sets 50reps a set behind back 3 sets 50reps a set heavy ish Rear delt cable fly 3 sets 15 reps a side It was a good session. On the warm up i got a little pain in the right shoulder but after about 15-20 reps it went away then never came back till the last set of standing side raises. So that's it just scoffed some tuna with pickel and crisp breads but am starving so going to get some chicken on the go.

I love working shoulders I recently added to my routine reverse grip front lateral raises with dumbbells and with a barbell. Sets my rear delts on fire

[NACH3]

no... If you want to put on more size then by all means bump it up. You don't want to put on much fat so just bump your calorie intake up by 500 ed. Much easier to make adjustments that way

Thx Bio... Am going to implement this and let youse know how it's working out... I'll bump it back if need be! Appreciate it fellas... I knew this but hearing it from you more knowledgable members is just what I needed to hear! This is really my first ever bulk... I used to like to be real lean but skinny... So I'm on my way for sure

[Bio-Active]

Thx Bio... Am going to implement this and let youse know how it's working out... I'll bump it back if need be! Appreciate it fellas... I knew this but hearing it from you more knowledgable members is just what I needed to hear! This is really my first ever bulk... I used to like to be real lean but skinny... So I'm on my way for sure

your doing great friend and you should be very proud of what you have accomplished. Takes a lot of discipline to stay strict with your nutrition. It's not easy

[clarky.]

I love working shoulders I recently added to my routine reverse grip front lateral raises with dumbbells and with a barbell. Sets my rear delts on fire

Thanks bio i'll give that a try next time.

[NACH3]

I think you answered your own question, Nach. Sometimes CVS has their brand of almonds/nuts on sale. I'd keep a can or a bag handy. If you feel like you can sneak in another meal here and there, go for it!

Just picked up some almonds/cashews/trail mix too(to have with during day) Getting read meat later to add in during the wk here and there as well! Thx for the feedback fellas!

[zempey]

Back from arms, put the young one through the paces, he will be sore tomorrow, but he was loving every minute of it. I had a mental lapse and had my grip too close on my heavy set of cg presses and my shoulder is a bit tweaked, but it should be ok.

Cg press: 2 feel, 2 working.

Db over head xt: 3 working.

Head cavers: 3 working.

New 21's: 2 working. Damn these destroy my bi's.

Incline db: 3 working.

Preacher machine super set with vbar push down: 3 working.

Dips to finish off: 3 sets.

I gave him some advice on his training split and exercises, he was shocked how his muscles were feeling from using more free weights. It was a good workout, I think he gained some good tips to build his routine to get him closer to his goals. It was a good session, my arms are fried, along with the rest of my body, good week overall.