**Marcus's HIT Dungeon**

[Capebuffalo]

One more benefit from the squats that is starting to show is a wee bit more calf size and separation. Not a tremendous change and not even in the same zip code as Kel's calf development, but enough of a change that my sister-in-law and my niece both commented on it before giving me grief about blinding them with my paleness.
Got MT2 on hand and it is almost time to start using it.

MT2 ... be prepared for random hard-ons. It's great. Lol

[almostgone]

MT2 ... be prepared for random hard-ons. It's great. Lol

No shit, right? It doesn't take much to set me off either. A random chewing gum wrapper on the sidewalk, the smell of apple trees blooming, etc. I make a special effort not to stray too far from the shop unless absolutely necessary. The ladies at work have no mercy.

[BG]

For sure.... just don't call me fat because I havnt hit a hard diet since sept lol. As soon as I know I'll pm u

Perfect fatty....opps my bad wont happen again

[BG]

The 7mm sleeves do give a little support, but I mainly like.them.for the heat and they do give me a little confidence as well? Plus my working.weights are still low compared to yours, I imagine.
I work my way up in sets of 20 reps, starting with a dry bar, adding a plate after a set or two of 20 reps until I get to 315. A couple of sets of 315 for 15 reps is my upper end right now and then I start working my way back down in weight opposite the way I worked up in weight. I'd like to be comfortable hitting 405 for 20 reps by the end of the year? Thats kind of my goal anyway. Long term, I would be tickled shitless if I could knock out 495 for a clean 20 reps by the time I'm 55? Kind of lame I guess, but what the hell, right? I'll be 53 this year so lots of time to gradually work up in weight.
I feel safer going for high reps sets vs. triples or sets of 5. Tearing the lower back years ago and the quad tear last year has given me a respect for what higher rep sets can do to develop my legs w/o damaging something else.
The clotting thing is just a genetic flaw, so I try to respect it. I do have a very light set of wraps on stand by if I change my mind.
I was talking with Alan from APT about something one day and mentioned it to him and he fixed me up with a set of light wraps and some suggestions on wrapping that should help me avoid wrapping too tightly. I'm thinking he sent them after the quad tear?

Edit: I know one guy that swears he fixes his knee pain during squats by using the big rubber band like they use to hold hold bunches of broccoli together. He says he gets a pain right below the kneecap on squats and ever since he started using the band he is golden. It's weird because thats all the support he uses.

Thats what Im looking for is 405 for 20, when I stopped I was getting 15 good reps but after that I was totally losing feeling in my legs, they were jello lol It was actually scary because I didnt want to lose the bar. Thats fuking great what your doing, 495 for 20 would be insane!

Thats crazy about the rubber band, Ive seen those velcro bands but guys always have them on their arms. I thought that was for pumps?

[Hazard]

405 for 20 reps is pretty damn good..... 495 for 20 Jesus.

[kelkel]

405 for 20 reps is pretty damn good..... 495 for 20 Jesus.

495 for 20 is a galaxy far, far away.

[almostgone]

495 for 20 is a galaxy far, far away.

Yes sir, but it's a goal.

[almostgone]

Thats what Im looking for is 405 for 20, when I stopped I was getting 15 good reps but after that I was totally losing feeling in my legs, they were jello lol It was actually scary because I didnt want to lose the bar. Thats fuking great what your doing, 495 for 20 would be insane!

Thats crazy about the rubber band, Ive seen those velcro bands but guys always have them on their arms. I thought that was for pumps?

I emailed him today about his use of the rubber band yesterday.. He said he started using it because he was getting a sharp pain @ the patellar tendon. Thought it was tendinitis and took a little time off but it flared back up when he went back to squats.
One of the older guys he lifts with told him to try the rubber band thing and now he swears by it.
I agree, 495 would be nuts, but that is what is keeping my motivated right now I think. Just the sheer craziness of it. Short term though, my goal is 405 for 20 by the end of the year. I know what you mean about the legs going to Jello, thats why I bought the squat rack. Just in case I needed to dump the weight or took a misstep walking the bar off of the hooks or setting it back in. All I had before were real short spotter arms on the front of my Smythe machine and there just wasn't enough safety there for me.

[marcus300]

Mentally drained . You just wouldn't ever guess or believe me .

Need sleep

[almostgone]

Sleep, boss. I ended up putting myself down yesterday to catch up mentally and physically. Haven't been sleeping well at all. Think it was a combo of work projects, low grade fever, and the inner ear infection. Have an ENT appointment Tuesday.
Anyway, hope you get some rest and a chance.to decompress.

Not going to take a guess at what's been going on at.your work, but I know it isn't good.

[almostgone]

Just finished up a bowl of chicken and rice and am going to the shop here in a bit. Still a bit dizzy from the ear problem, but since it will be mainly bench work, I'm going to give a run. If it were leg day, I defo wouldn't attempt it.

[Back In Black]

Mentally drained . You just wouldn't ever guess or believe me .

Need sleep

Sometimes other people make you feel normal and that you are lucky to have what you have.

Hitting the gym earlyish for delts, tri's and cardio, then need to buy some food provisions then go to work for the day.

Have a good one everyone.

[GirlyGymRat]

Been down for 2 weeks with sinus and respiratory crud. More stronger better meds ...Steroid shot, nebulizer treatments, stronger antibiotic and steroid inhaler and cough syrup with codeine. Not calling it pneumonia yet. Lol.

I should be back by end of week!

[GirlyGymRat]

Just finished up a bowl of chicken and rice and am going to the shop here in a bit. Still a bit dizzy from the ear problem, but since it will be mainly bench work, I'm going to give a run. If it were leg day, I defo wouldn't attempt it.

Idk. Sometimes better to fully recover...I'm going to work to pay my bills so I should be able to push a few weights. Not always simple.

[songdog]

Good morning everyone nice day too relax great job Haz!

[NACH3]

495 for 20 is a galaxy far, far away.

That's Tom Platz stuff right there!

[NACH3]

Morning gents - & GGR

I've nit been feeling so hot lately... but il be damned if I let a lil crud mess me up!

Hope you all had nice w/e's!

[almostgone]

Went very well today with no shoulder issues yet. Was able to bump up the weight just a smidge on one working set and tolerated drop sets just a little better. Got my mind wrapped deep into it today and was a tad out of it when I got done. Walked in the house, chugged a shake, hit the shower, and started getting ready for work until.the wife reminded me it is my bedtime.

RC exercises with a light band.

Incline flyes- 2 w/u, Work- 10+ reps, drop, 3+. Really put everything into it right off the bat.
Incline press- 2 w/u, Work1 w/ reg. grip- 7 reps, drop,4+ reps. Rested for 1 minute and dropped a bit of weight. Work 2 w/ parallel grip- 7+ reps.
Flat flyes- 2 w/u, Work 1- 5 reps, drop, 3+ reps. Work2-6+ reps.
Flat press- 2 w/u, Work1- 8,drop, 3+. Rest 1 minute. Work2 w/ parallel grip- 6+ reps. Rest 1 minute.Work3 w/ regular grip-6+ reps w/ a slow 12 count neg. on last partial.
Dry Oly bar curls palms up and palms down to failure- 2x and superset seated hammer curls to failure.

47 minutes total.

[almostgone]

Time to ramp down, write up a few lifts, and crash. Hope everyone has a great weekend.

[NACH3]

Just did a light w/o today got a stomach bug just in time for the ending lol-

Just 45 min and some cardio but hope to rest and be back to post my pics in the early am

Have a great Sunday all

[BG]

Been down for 2 weeks with sinus and respiratory crud. More stronger better meds ...Steroid shot, nebulizer treatments, stronger antibiotic and steroid inhaler and cough syrup with codeine. Not calling it pneumonia yet. Lol.

I should be back by end of week!

That cough syrup is my favorite!

[BG]

Sat Back/Bi's Pro-Lat work out

Med Grip restrictive pull downs
Close Grip pull downs
D-ring pull downs
Single arm pull downs
D-ring cable rows
Bent over bar bell rows

Bi's
V-preacher
Single arm normal preacher
Low Rope hammer curls
Standing cables
Easy bar 21's

Sun Shoulders/Tri's

Kettle front/side/bent over laterals w/shrug supers
Db presses
High cable crosses
Low cable
Shoulder high horizontals ???

Cardio and abs both days

[kelkel]

Sat Back/Bi's Pro-Lat work out

Med Grip restrictive pull downs
Close Grip pull downs
D-ring pull downs
Single arm pull downs
D-ring cable rows
Bent over bar bell rows

Bi's
V-preacher
Single arm normal preacher
Low Rope hammer curls
Standing cables
Easy bar 21's

Sun Shoulders/Tri's

Kettle front/side/bent over laterals w/shrug supers
Db presses
High cable crosses
Low cable
Shoulder high horizontals ???

Cardio and abs both days

What are they?

[Capebuffalo]

Morning. Still have a bit of the stomach bug but will be trying the gym this am. Here's to a greater everyone.

[NACH3]

Morning fellas

lol stomach bug here still too gettin ready for cardio and some light lifts

[Igifuno]

Feel better guys.. no fun.


Sent from my iPhone using Tapatalk

[Capebuffalo]

DB inline 1 warm. 70 lbs x 8 dropped one DB did Presses in center chest x 10
80 lbs x 6 same as above

Flat DB bench. 90 lbs x 8
100 lbs x 7

Decline machine 60 lbs x 8
70 lbs x 4 failure

Seated cable crossovers 1 triple drop set. 60-40-20 extream failure.

26 min out

[NACH3]

DB inline 1 warm. 70 lbs x 8 dropped one DB did Presses in center chest x 10
80 lbs x 6 same as above

Flat DB bench. 90 lbs x 8
100 lbs x 7

Decline machine 60 lbs x 8
70 lbs x 4 failure

Seated cable crossovers 1 triple drop set. 60-40-20 extream failure.

26 min out

I love gettin in & out with chest / people just look at you like you just got here... yeah but this is why I grow andyih don't and will be here for 2+ hrs! Chest is always short heavy intense(then again so are all out BPs) lol

[songdog]

Good morning heavy hitters chest today nice weather today and all you guys with that stomach bug keep it to yourself.You guys were pretty generous sharing that flu but I will pass on this one.

[almostgone]

Stayed busy as fvck last night. Missed lunch, but managed to drink a shake, eat 50g of plain shredded wheat, and an oz. of almonds.
Just finished a decent meal and its time.to crash. Have a good.one.

[NACH3]

Stayed busy as fvck last night. Missed lunch, but managed to drink a shake, eat 50g of plain shredded wheat, and an oz. of almonds.
Just finished a decent meal and its time.to crash. Have a good.one.

Take er easy, AG!

[kelkel]

Chest and arms in a few minutes. Pounding coffee.

[NACH3]

Pics are up Judges

[Capebuffalo]

Pics are up Judges

All pictures are are up for the competition. Woo hoo.
Judges judge and others feel free to pick their winner.
Good luck to us all.

[NACH3]

All pictures are are up for the competition. Woo hoo.
Judges judge and others feel free to pick their winner.
Good luck to us all.

I think we all grew more than expected - I know I learned a very valuable lesson during this! Let's do it again when we(Cape and I) are in better condition and have more consistency under my belt

[Capebuffalo]

I think we all grew more than expected - I know I learned a very valuable lesson during this! Let's do it again when we(Cape and I) are in better condition and have more consistency under my belt

Like I said I'll do a Masters. You kids have too much energy.

[Back In Black]

Like I said I'll do a Masters. You kids have too much energy.

You're my age right?

Calves, lats and traps today.

Other than lifting I Hate Tuesdays, far too much tooing and froing for my liking.

[Capebuffalo]

You're my age right?

Calves, lats and traps today.

Other than lifting I Hate Tuesdays, far too much tooing and froing for my liking.

Morning HITters. No idea what I'll do today. Will post later.
Almost 45 BIB. We close?

[NACH3]

Morning fellas

[Back In Black]

Morning HITters. No idea what I'll do today. Will post later.
Almost 45 BIB. We close?

VERY close. 46 just before the end of the year.