**Marcus's HIT Dungeon**

[clarky.]

Dang, Clarky. Ring up Marcus so he can be post# 20,000!!!

Sh*t i was writing when you posted that sorry lol. That would be funny ring ring ok big man drop everything and get posting NOW lmfao there would defo be eye ball shaking.

[almostgone]

Sh*t i was writing when you posted that sorry lol. That would be funny ring ring ok big man drop everything and get posting NOW lmfao there would defo be eye ball shaking.

No worries, my friend. I was hoping you would get a chuckle from that, Clarky.
....and you have got me saying FFS, now. I mean literally.
When I got the wood chip in my eye, the first thing I said was "Well, FFS!". Of course the wife asked what is " FFS?"
So I gave her the longhand version. Told her it's a European type thing. She said "Whats it mean?"..... So, naturally I broke it down for her.


Headed to ye olde shop to work these shoulders. Will post up my lift after while.

[NACH3]

AG, just want to thank you also for helping me out as well! Clarky same w/you! It's been a short time but I'm gettin it...(HIT) - Thx fellas!

[almostgone]

R/C exercises and broomstick stretches

D'bell shoulder press-2 w/u, Work-3.5,drop,3.5,drop,2.5-4. The last 2 reps were awful shaky but good enough to count?
Side cable laterals- I got really shaky from the first set and was kind of wobbly. Screwed up and forgot my feeler sets on these.Went straight to my working weight, so I opted to go.with 2 working sets, the second set @ a lower weight.
Work 1-5.5 good reps per side, dropped weight, Work 2- 8 strong reps.
D'bell rear laterals- 1 w/u, Work-6.5,drop,3.5,drop,2.5
B'bell shrugs-- 2w/u, Work 1( front)- 5.5,drop 6.5, Work2-(rear)-5.5,drop,6.5
D'bell shrugs from the side- 5.5 good steady reps w/ a long 15 count static hold into a negative.

36 minutes not including the stretching and R/C exercises.

[almostgone]

AG, just want to thank you also for helping me out as well! Clarky same w/you! It's been a short time but I'm gettin it...(HIT) - Thx fellas!

You've adapted to it very nicely, Nach. Glad you joined the thread.

[zempey]

Back at it this morning for a decent back session. Weight is still floating around 270 so I haven't lost anything with the 2 weeks off. Had been trying to keep the calories up for the most part, and been taking plenty of BCAAs. Strength felt pretty good, didn't push to my limits be any means, but still threw around some good weight.

Chins: 8, 8, 8.

Hammer row: 3 working (kept it to 4 plates a side and got a nice contraction and stretch).

Pull downs: 2 feel, 1 working.

DY row: 3 working.

Hyper xt: 3x10@35

I threw in a couple sets of shrugs since the hex bar was sitting there, it only had a plate and 35 on it so just did some reps and squeezed the traps. I also did a set of 80lb db shoulder press since my shoulders haven't had much work in the last month, they went up real easy, felt good. Chest tomorrow, this will be interesting to see how the rc joint reacts to the time off.

Thanks for the motivation to keep me focused during my down time, it has been a rough couple weeks. My lungs are still weak and my nose still congested, but fuk it, I am back and going to kick some asss. Summer shred is under way.

[almostgone]

Meant to post up that during my lift today, I hooked my phone up the subwoofer/ amp and satellite speakers in my shop with the 3mm/ 1/8" plug and fired up Pandora. I heard a band on Sirius Liquid Metal the other night called "Sleep". Basically I think it is heavy stoner rock, but I like that some of the songs can grind on for 10-15 minutes or more.
The tunes really helped find my mood and my zone.

[clarky.]

Ok guys i did tri's as ma back is still a wee bit sore so never did chest or back even athough they are due. Stretching and lying db tri ex fir a warm up.

Incline lying db tri ex 1working +rp 1 drop **new weight**

CG bench smith slight incline 1 working +rp DD. **new weight**

Tri db kick backs 2 working stopping on full contraction with a good squeeze

Tri PD wide bar 1 working +rp DD **new weight**

Dips 4 sets each one to fail real real slow and again a giid squeeze at the top.

Cardio 20min

And Done. Just eating now lol Really good session guys well chuffed on getting the weight up on 3 ex.
Side note guys i do train legs i know i don't post any sessions this is because i never do anything great as my quads are big enough for me they grow really easy so i don't want them bigger as my jeans ect are tight enough at the legs. I just do them every now and then to keep them where they are the way i like them. Just thought i would say lol.

[clarky.]

R/C exercises and broomstick stretches

D'bell shoulder press-2 w/u, Work-3.5,drop,3.5,drop,2.5-4. The last 2 reps were awful shaky but good enough to count?
Side cable laterals- I got really shaky from the first set and was kind of wobbly. Screwed up and forgot my feeler sets on these.Went straight to my working weight, so I opted to go.with 2 working sets, the second set @ a lower weight.
Work 1-5.5 good reps per side, dropped weight, Work 2- 8 strong reps.
D'bell rear laterals- 1 w/u, Work-6.5,drop,3.5,drop,2.5
B'bell shrugs-- 2w/u, Work 1( front)- 5.5,drop 6.5, Work2-(rear)-5.5,drop,6.5
D'bell shrugs from the side- 5.5 good steady reps w/ a long 15 count static hold into a negative.

36 minutes not including the stretching and R/C exercises.

Nice session there mate.

Meant to post up that during my lift today, I hooked my phone up the subwoofer/ amp and satellite speakers in my shop with the 3mm/ 1/8" plug and fired up Pandora. I heard a band on Sirius Liquid Metal the other night called "Sleep". Basically I think it is heavy stoner rock, but I like that some of the songs can grind on for 10-15 minutes or more.
The tunes really helped find my mood and my zone.

AG i am lmfao phone and subwoofer you mad fvcker.

[DCI]

Meant to post up that during my lift today, I hooked my phone up the subwoofer/ amp and satellite speakers in my shop with the 3mm/ 1/8" plug and fired up Pandora. I heard a band on Sirius Liquid Metal the other night called "Sleep". Basically I think it is heavy stoner rock, but I like that some of the songs can grind on for 10-15 minutes or more.
The tunes really helped find my mood and my zone.

Love it lol. My house is full of subs and speakers lol. Bought a set of bowers and wilkins dm604s2 last year and my god they are a truly epic speaker the range they have is immense i use them in the morning to counter act the boredom of cardio

[kelkel]

Meant to post up that during my lift today, I hooked my phone up the subwoofer/ amp and satellite speakers in my shop with the 3mm/ 1/8" plug and fired up Pandora. I heard a band on Sirius Liquid Metal the other night called "Sleep". Basically I think it is heavy stoner rock, but I like that some of the songs can grind on for 10-15 minutes or more.
The tunes really helped find my mood and my zone.

I've had Sirius since day one. Could not imagine listening to regular radio anymore. I'm in the process of hooking it up on my Harley now as well.

[almostgone]

Nice session there mate..

Thanks, Clarky!

AG i am lmfao phone and subwoofer you mad fvcker.

LOL, I've been getting a decent cell signal, so I thought I would expand my horizons.

[almostgone]

I've had Sirius since day one. Could not imagine listening to regular radio anymore. I'm in the process of hooking it up on my Harley now as well.

I use my satellite radio more than my CD changer. World of difference compared to the commercial nonsense on most regular stations.

[almostgone]

Love it lol. My house is full of subs and speakers lol. Bought a set of bowers and wilkins dm604s2 last year and my god they are a truly epic speaker the range they have is immense i use them in the morning to counter act the boredom of cardio

My stuff isn't top end gear like what you have DCI. My setup in the shop is actually a 200w Klipsch sub with a couple of satellite speakers. It was made for computers really, but fills up the shop area with music nicely.....especially on the low end of the range.
I do love my lifting/driving/working tunes.

[Bio-Active]

BB skull crushers

incline DB curls

Tri push downs

Hammer strength ISO curls

Rope pull downs

Reverse curls

40 minutes cardio and done

[NACH3]

You've adapted to it very nicely, Nach. Glad you joined the thread.

Me too, AG! . It's been a great re-start so to speak... Finally finding a routine that fits/& is tailored to ones needs... I haven't found anything better(nor will I) that produces the progress that's being made! I'm soo glad I've joined this thread as well! Made a world of a difference!

[DCI]

My stuff isn't top end gear like what you have DCI. My setup in the shop is actually a 200w Klipsch sub with a couple of satellite speakers. It was made for computers really, but fills up the shop area with music nicely.....especially on the low end of the range.
I do love my lifting/driving/working tunes.

Klipsch is very good stuff and for a work shop anything with a sub is perfect to fill the place with sound

Ahh I got those speakers second hand was very lucky on the price I got them for. I have a nad amp running them but they where for a different set of speakers so its a bit under powered for the bw's but it does the job for the mean time.

The home cinema set up the amp and dvd player are old at this stage but do the job fine.

I have nights of just sitting down with some great albums and listening them.

Tonight is shoulders so eatting pre workout food and espresso coffee

[hawk14dl]

Taking a few days off. Sore and hurting from the weekend. I may just take the entire week off, I've already contacted my coach told them I won't play in the field this weekend. My arm needs rest.

[Sfla80]

been busy as hell guys, went to a wedding over the weekend....so first day back in 4 days.

Hit back up tonight..

wide grip pull downs 3 warm, 1 feel, 2 working, dd

DB rows 1 feel, 2 working, D

Bent over smith rows (palms down) 2 working

Upper pully hammer strength (one arm) 1 feel, 2 working

Under hand grip pull downs super set into standing lat pull downs. 2 working each.

So besides the 90 degree heat in south florida but I hit it very hard.....dripping sweat when I walked out. Went in with a good mind frame today because, just found out my boys are still swimming strong!!!!! My wife has taken two test in the past 3 days....both came back positive. Apt with the doc next week to confirm, but looks like we are expecting .

So I have to hit it hard for the next 9 months, have a feeling I will be out for awhile lol

[almostgone]

been busy as hell guys, went to a wedding over the weekend....so first day back in 4 days.

Hit back up tonight..

wide grip pull downs 3 warm, 1 feel, 2 working, dd

DB rows 1 feel, 2 working, D

Bent over smith rows (palms down) 2 working

Upper pully hammer strength (one arm) 1 feel, 2 working

Under hand grip pull downs super set into standing lat pull downs. 2 working each.

So besides the 90 degree heat in south florida but I hit it very hard.....dripping sweat when I walked out. Went in with a good mind frame today because, just found out my boys are still swimming strong!!!!! My wife has taken two test in the past 3 days....both came back positive. Apt with the doc next week to confirm, but looks like we are expecting .

So I have to hit it hard for the next 9 months, have a feeling I will be out for awhile lol

Congrats, Sfla!! Let us know how the OB/GYN visit goes.

[GirlyGymRat]

Congrats, Sfla!! Let us know how the OB/GYN visit goes.

Awhhhh. That's good news!

[Sfla80]

Congrats, Sfla!! Let us know how the OB/GYN visit goes.

Ty sir....very excited and scared shitless at the same time lmao

[Sfla80]

Awhhhh. That's good news!

Ty girly

[zempey]

No reason to give up the gym once the baby is born, you will need it more than ever to keep your mind and body balanced. Congrats on the news, I remember my first time too, lol. My 20 year old is moving back home next weekend and bringing her boyfriend, yay me, but seriously, it is a great experience and they grow up so fast.

[GirlyGymRat]

No reason to give up the gym once the baby is born, you will need it more than ever to keep your mind and body balanced. Congrats on the news, I remember my first time too, lol. My 20 year old is moving back home next weekend and bringing her boyfriend, yay me, but seriously, it is a great experience and they grow up so fast.

New father in the office reflecting on how much the wife want him home with her now that they have a baby. He is doing whatever she wants to keep her happy but yet he seems unhappy. Sad they can't find a happy balance.

[Sfla80]

No reason to give up the gym once the baby is born, you will need it more than ever to keep your mind and body balanced. Congrats on the news, I remember my first time too, lol. My 20 year old is moving back home next weekend and bringing her boyfriend, yay me, but seriously, it is a great experience and they grow up so fast.

Lmao bf thing sounds fun.

I'm up in the air on which I want. Girl will have bf and me have thoughts.

Boy will do all the dumb shit I did.....I don't think I could handle that

[Bio-Active]

Lmao bf thing sounds fun. I'm up in the air on which I want. Girl will have bf and me have thoughts. Boy will do all the dumb shit I did.....I don't think I could handle that

either way the child will have you wrapped around its little finger

[Sfla80]

either way the child will have you wrapped around its little finger

I know.....(well not really). Lol

[zempey]

I have two girls, it can be challenging trying to stay out of jail, but what can you do these days but try and teach them to be good kids and then hope for the best. I have been pretty lucky, my girls are good kids, way better than I was, lol.

[Sfla80]

I have two girls, it can be challenging trying to stay out of jail, but what can you do these days but try and teach them to be good kids and then hope for the best. I have been pretty lucky, my girls are good kids, way better than I was, lol.

That's awesome and very true zemp......I just cant imagine my kid doing the shit I did to my parents. I grew up way to late to say the least. But making up for it now...least I think I am.

[zempey]

I was a monster, my dad was abusive and I was very angry and aggressive, my poor mother had her hands full with me. I was a hard ass to my kids, but I didn't want them to deal with the same shit I had to. It is a wonder I am still alive and not in prison, I thank my mom for being strong enough to get me through those tough times. All we can do as parents is try to instill good values and teach them to be good people, not enough of that going on these days. I just shake my head at some of these so called parents, just boggles my mind.

[Sfla80]

I was a monster, my dad was abusive and I was very angry and aggressive, my poor mother had her hands full with me. I was a hard ass to my kids, but I didn't want them to deal with the same shit I had to. It is a wonder I am still alive and not in prison, I thank my mom for being strong enough to get me through those tough times. All we can do as parents is try to instill good values and teach them to be good people, not enough of that going on these days. I just shake my head at some of these so called parents, just boggles my mind.

Thanks zempey.....prison or Alive is exactly what I was talking about. Very embarrassed of my past. But I'm sure most of us have been there. But that's exactly what's scaring the shit out if me.

Hope the kid gets my wife's half lmao...kidding of course

[Hazard]

Just found out today that ours is a girl. She's due in September so I have 5 months to return all the footballs and ninja turtle clothes I bought.... Lmao j/k.

2 girls now..... Got my hands full

[Sfla80]

Just found out today that ours is a girl. She's due in September so I have 5 months to return all the footballs and ninja turtle clothes I bought.... Lmao j/k.

2 girls now..... Got my hands full

Lamo

[hawk14dl]

I've got a girl, 6 1/2 years old.

there were a lot of nights I thought I was done. Frustrating as hell. I was on my own raising her, so I think with a partner it would have been easier. I could have taken a break, gone to the store or just a drive.

Those nights are going to happen with a boy or a girl in afraid. Once that all passed, she's a breeze. There's no way a boy would be this easy. I wouldn't have it any other way.

In fact, I'm so afraid of what the next one might be like, I'm not sure I want another

[kelkel]

Lmao bf thing sounds fun.

I'm up in the air on which I want. Girl will have bf and me have thoughts.

Boy will do all the dumb shit I did.....I don't think I could handle that

Just think, maybe you'll have a girl that does all the dumb shit that you did?

Just found out today that ours is a girl. She's due in September so I have 5 months to return all the footballs and ninja turtle clothes I bought.... Lmao j/k.

2 girls now..... Got my hands full

Congrats to both you guys.

[Sfla80]

Just think, maybe you'll have a girl that does all the dumb shit that you did?

Congrats to both you guys.

Kel, if the girl did the stuff I did.....I'm screwed. Lmao

And ty sir.

[IronClydes]

IMO, it's kind of individual thing, but I try to picture the muscle group I working on and attack it in a semblance of order. For example, shoulders:

R/C exercises and broomstick stretches ( got to protect those shoulders). Then for my lift it would go something like this:

D'bell press for anterior heads
Side laterals for medial heads
High cable pulls or d'bell reverse flyes for posterior heads
B'bell shrugs to the front for traps
B'bell shrugs to the rear for traps
D'bell shrugs with my heaviest bells just to use up the last of my energy. These are slow reps and I've been getting a really decent pump.


Usually by the time I get to the d'bell shrugs, I am spent so if I can get 8 good reps with a nice slow positive and negative, I'm trashed.
But that is just what is working for me at the moment. But take a look at the exercises and you can see I started with the anteriors, worked my way to medials, around to posterior heads, and then blasted traps.
If everything goes well and I don't get distracted, that is probably a 35-40 minute lift, roughly. But each muscle group is totally fried.

Thanks AG!

Did my first workout back on HIT and followed your ordering approach. Felt great to be back! Energy, burn, and not long!

Chest: 47 minutes.
Weighted Dips: Feelers- 0x10, 0x10; Working- 25x9 rp 4 rp 3.
BB Flat Press: Feelers- 135x11, 155x8; Working- 185x8 rp 3 rp 3, 205x5 rp 3 rp 3.
DB Flat Flyes: Feelers- 40x10; Working- 50x8 rp 5 rp 5.
DB Incline Press: Feelers- 40x12, 45x10; Working- 60x8 rp 5 rp 4; 70x5 rp 3.
DB Straight-arm Pullovers: Feelers- 40x12, 50x10; Working- 70x6 rp 5 rp 3.

Abs: 11 minutes.
Crunches, Seated Tucks, Hanging Reverse Crunch, Seated Twist, Stomach Vacuums.

Thanks again for the guidance and inspiration.

Love this forum.

[IronClydes]

That is a lot of reading. When I got back into lifting last year, I read for roughly 2 weeks and then re-read again.

Haha...still got me beat. I read fast, but I like to take notes and absorb it. So, it takes me a hell of a lot longer.

[IronClydes]

Tduff don't try and hit the muscle from all angles in one session. If doing HIT right you won't be able to do this anyway. Hit it from one or two angles one session then next session hit it from a different angle you will be able to give it more this way then the whole muscle gets good development as your putting 100% into it each session.

Got it, thank Clarky!