**Marcus's HIT Dungeon**

[almostgone]

Not sure if this is a good idea or not, but guess I'll give it a go.

This didn't happen last night. Got very off balance after crunches and called it. Will see what happens tonight.

[Capebuffalo]

We had some here about 3 a.m. Sunday morning. F-in huge snowflakes that melted as soon as they hit the warm, damp ground. (I'm probably 20-25 minutes away from Hart Co. Not too far from Lake Hartwell or Lake Russell). Dang snowflakes were crazy big, but you could tell they were very damp.

That's about 1 1/2 - 2 hrs from me. I wasn't awake at 3 am. Lol

[almostgone]

That's about 1 1/2 - 2 hrs from me. I wasn't awake at 3 am. Lol

Yeah, I was headed in for a short turn and burn job at work, and it was the damnedest thing. I called the wife and told her. LOL, she called BS until she looked outside.

[almostgone]

Sleep time for me. Y'all have a good one.

[NACH3]

Chest

-- incline DB press
3w/u 2 feelers heaviest bells were 100s had to pre-exhaust b4 my working set to hit rep range w/drops
2w(100s) drop(90s) drop(80s) slow TUT focusing on squeeze partials into no movement

-- incline hammer strength unilateral press turned sideways(upper inner)
2.5plates aside for 8-12 reps into partials to into no movement
2w to failure and beyond then into 1w with both arms right after last set (thought about Marcus' post yesterday with these dug deep but boy was it a good hurt

Tri set
-- incline cables into seated low to mid/standing cables(mid)
3w each all into partials 1/4s nothing

-- decline hammer strength press
Still going strong here
3.5 plates aside for last ex was a good one
3w slow and controlled TUT - partials into no movement

Done 45min

[songdog]

After noon everyone well the plowing is done for now! But high winds will have me back out there again later.Off today everyone stay warm.

[Mr.BB]

After noon everyone well the plowing is done for now! But high winds will have me back out there again later.Off today everyone stay warm.

Took this one just for you song:

[NACH3]

Took this one just for you song:

That's paradise mang(in the accent of Tony Montana)

[NACH3]

Ok lil update - at the start of the comp my arms were 16 1/4 cold I just measured(after shower and b4 meal).....

I'm 18 1/4 cold so I'm all for injecting bicep heads haha

[Back In Black]

Took this one just for you song:

How cold is the water?

[Mr.BB]

How cold is the water?

Very. It's the Atlantic

EDIT: correction North Atlantic. Weather site reports 14.8ºC

[GirlyGymRat]

Morning everyone

My legs are in bits and my arse and hams hurt to a point what kind of turns me on

Classic Lmbo

[BG]

Hit chest, shoulder was blazing so I took it easy, not even going to post it up. But my true nutrition order arrived so Im happy, going to add some waxey pre/post work out. I also picked up creatine cluconate Im going to try and some extra L-Leucine. Prop should be here by weeks end and will be ran at 300mgs ew, last little blast before summer.

[kelkel]

Leg day today! Twas a non-squat day:

Extensions: quick pace from warm ups right through 2 working sets, 15-20 reps. I actually took a video of these some time ago last year but don't know how to post it here. Moving on...

Vertical Press: 2 working sets. First set going well, got up to rep 12 and felt a searing, sudden pain. Somehow a fart decided to make a completely unannounced escape from jail under pressure. It hurt. I swear I saw some insulation in the ceiling move at the same time. No shit and no shit. Next set was met with some trepidation but I got 15 good paced reps.

Smith static lunges: 2 sets 12 ish reps to failure

Seated curls: 2 sets with drop on last

Dumbell still leg's: 2 sets

Calf crap.

Good day overall. And yes, I'm over the pain now. Thanks for asking.

[almostgone]

Still not 100%, but feeling better. Headed to the shop in a bit.

[marcus300]

Hello

[almostgone]

Morning, sir!

[almostgone]

1 set of.crunches
Wide grip pulldown with camberd D ring bar- 2 w/u, Work- 7+, drop, 5+. Big squeeze at contraction and a slow 10 count neg on partials.
Straight D ring narrow bar- 1 w/u, Work- 5+,drop,3+, rest pause, 4+ w/ slow 10 count negative on partials.
Overhand Smythe supported rows- 1 w/u, Work- 7, rest pause,3,rest pause,2+ reps.
Simultaneous d'bell rows off low incline bench- 1 w/u, Work-9 reps, rest pause, 6+ reps w/ a hold on the partial for as long as I could.
Deads- 2 light sets.

Still not back to 100% but feeling a little better. 37 minutes total.

Edit: 26° F in the shop while lifting but I still sweat.

[clarky.]

Morning fellas, chest the day. Still got a wee niggle around my arm joints mostly right one.
Will report back the night, shopping the night as well ffs.

[Back In Black]

Morning all.

Hitting legs early today then have work all day. Covering staff hols so fitting lifting in where I can til the end of the month.

New massage therapist seems to know his shit and had no trouble finding trigger points in my lower back problem area. He also dry needled me (go on Kel, you know you want to lol)

[Capebuffalo]

morning fellas. Legs today.

[NACH3]

Morning fellas, BIB, Cape, AG, Clarky, Marcus... and the rest of the HIT crew!

[Capebuffalo]

Seated leg extentions. 3 working
Seated hamstring curls 3 working
Hack squats 3 working
Seated leg extentions 3 working
Seated hamstring curls 3 working

[marcus300]

45 mins cardio & abs

[BG]

Morning all.

Hitting legs early today then have work all day. Covering staff hols so fitting lifting in where I can til the end of the month.

New massage therapist seems to know his shit and had no trouble finding trigger points in my lower back problem area. He also dry needled me (go on Kel, you know you want to lol)

Nothing worst then a dry needle....

[songdog]

Good morning everyone playing in the snow this morning that's too the wife not waking me up before she tried too leave.Her superior driving skills got her stuck!

[NACH3]

Fueling up for delts/traps today

[kelkel]

He also dry needled me

No, I'm not one to interfere in a burgeoning relationship.

[kelkel]

45 mins cardio & abs

Nothing worst then a dry needle....

45 minutes cardio and abs is worse than a dry needle.

[BG]

45 minutes cardio and abs is worse than a dry needle.

That clearly says something is wrong with you

[Capebuffalo]

Don't know what I did different today but my inner quads are sore as hell from this morning.

[almostgone]

Mmm, full belly and sleepy. Catch up to y'all later.

[NACH3]

Chest is rocked from yesterday

Delts/& traps

-- BB Shrugs
225/315x2/415/500x2/415x2/315x2/225

-- seated DB side laterals - time to switch off EOWeek from now on but I like these a lot w/a slow neg on way down
2w/u
2w DD

-- seated front raises bringing bells together high s/s'd with tea cup raises
2w drop each
In between each set of those I faced incline doing rear delts
4-5w sets to failure

-- rev cable flys
2w DD

-- hammer strength super incline press - slow tempo hitting front felt pressing but on negative hitting rears and medial delt moreso

Lil tri work
All overhead stuff stretching long head out

Done 44 min shoulders takes me a lil longer if pressing and shrugging I've seemed to figure out

[kelkel]

That clearly says something is wrong with you

No argument here.

[Back In Black]

Nothing worst then a dry needle....

Speaking from experience?!?!

Actually I couldn't feel it at all, small needle into the trigger point in the muscle and then agitated slightly. Much like doing a shot in my left glute!

[Capebuffalo]

Defiantly did something different my left knee is killing me.

[NACH3]

Defiantly did something different my left knee is killing me.

That's not good - strain something ya think?

[Back In Black]

Defiantly did something different my left knee is killing me.

Getting too old, better quit.

You squat in those shoes?

[Capebuffalo]

That's not good - strain something ya think?

Don't know. It was regular for me.

[Capebuffalo]

Getting too old, better quit.

You squat in those shoes?

Yes I'm getting old. Yes I squat in those awesome shoes. But I don't dead lift in them.