**Marcus's HIT Dungeon**

[Bio-Active]

Happy Friday hitters

[DocToxin8]

Hello brothers and ladies, happy weekend start to all!
As some of u know I've started a blast.
Some new training techniques (approaches) might be useful.
I hope to train at least 5x a week.

So, in an hour or less I'm gonna have lats/back day.

Any suggestions to a program for today?
Just spit out what you do, and I'll are if I can get any good ideas.
(Note, no training partner, so limits to how much I can push,
no prob going to failure in almost all back excersizes,
but can't reach TRUE failure; that is, getting help on the positive and then hold on for dear life during the negative f.ex.)

Anyways, that's the only restriction.
(I can always get a spotter, but it will be some insecure pencil neck most likely just get afraid of seeing 50kg dumbbells, and therefore help long before needed and way too much)

Gonna pack some clothes and check in before I go.

[kelkel]

Doc you don't need a spotter. I've trained alone in my basement for a dozen years now. Just incorporate RP's and drop sets as needed. I'll occasionally use both in the same set.

[BG]

Had the little cheese burger all the way with fries Sunday.

Nice I eat a double with fries on top then before I eat it I throw the rest of the fries out.

[kelkel]

Nice I eat a double with fries on top then before I eat it I throw the rest of the fries out.

You mean out of the bag and onto a plate, right?

[kelkel]

Heading down for back and maybe shoulders. May opt to do delts tomorrow, we'll see. Feel really rested for a change. Slept through the night without waking up. Not even for the usual 0300 piss call. And before you ask, depends were not involved. Yet.

[NACH3]

Hello brothers and ladies, happy weekend start to all!
As some of u know I've started a blast.
Some new training techniques (approaches) might be useful.
I hope to train at least 5x a week.

So, in an hour or less I'm gonna have lats/back day.

Any suggestions to a program for today?
Just spit out what you do, and I'll are if I can get any good ideas.
(Note, no training partner, so limits to how much I can push,
no prob going to failure in almost all back excersizes,
but can't reach TRUE failure; that is, getting help on the positive and then hold on for dear life during the negative f.ex.)

Anyways, that's the only restriction.
(I can always get a spotter, but it will be some insecure pencil neck most likely just get afraid of seeing 50kg dumbbells, and therefore help long before needed and way too much)

Gonna pack some clothes and check in before I go.

BB bent over rows
T-bars old school style
One arm rows either machine or DBs
Straight arm pulls
Lat pulls/CG or wide or rev grip
Long bar rows elbows flared to hit top of back all of it... Especially if they have a Dring handle

Cable work rev flys etc

[BG]

You mean out of the bag and onto a plate, right?

Lmao. Nope just tear the bag in half and eat right out off it. Plates are for rich folk.

[almostgone]

Oh yeah, that was a loooong massage, closer to 2 hours. I think she was totally wiped out when she got done with me. She defo got in there and broke it down. LOL, I think she tried to make me tap out a couple of times, but I maintained.
She did notice a couple of issues and made a few suggestions that I am going to implement for a while and see if I get some improvement. Definitely have to stretch my hams more and also my pecs.
One more thing she mentioned is that I might want to try some b'bell work for a few weeks and give the shoulders a break from popping up the dumbbells. She may have a point about that, we'll see. I'll have to figure out how to rearrange a couple of lifts. Not giving up d'bell work by any means, but will try incorporating some b'bell work in my Smythe machine.
Also, I had one rib that must have been slightly out of place. It has only happened a few times since I got banged up in a fall decades ago, but man that sucker was loud when it moved back.
Will lost up my lift from earlier in a bit. I've got to get some food in my belly.

[almostgone]

RC exercises w/ a light band.

Cable side laterals- 2 w/u, Work- 9, rest pause, 3, rest pause, 2 , and a few 1/4 reps.
Face pulls- 2 w/u, Work- 12+ reps, rest pause, 3+ reps, rest pause, 1+ rep w/ a 10 count hold on partials. New weight.
D'bell shoulder press- 2 w/u, Work 1- 7 reps, drop, 5 reps. Rest 1 minute. Work 2- 6 reps w/ a slow neg on last rep into failure.
B'bell shrugs- 1 w/u, Work 1(front)- 8 reps, drop, 4 reps. Drop a bit of weight. Work2 (rear) - 9 reps, drop, 6 reps.
D'bell shrugs- 9 reps, drop, 3 reps (failure).

52 minutes for everything.

[Capebuffalo]

RC exercises w/ a light band.

Cable side laterals- 2 w/u, Work- 9, rest pause, 3, rest pause, 2 , and a few 1/4 reps.
Face pulls- 2 w/u, Work- 12+ reps, rest pause, 3+ reps, rest pause, 1+ rep w/ a 10 count hold on partials. New weight.
D'bell shoulder press- 2 w/u, Work 1- 7 reps, drop, 5 reps. Rest 1 minute. Work 2- 6 reps w/ a slow neg on last rep into failure.
B'bell shrugs- 1 w/u, Work 1(front)- 8 reps, drop, 4 reps. Drop a bit of weight. Work2 (rear) - 9 reps, drop, 6 reps.
D'bell shrugs- 9 reps, drop, 3 reps (failure).

52 minutes for everything.

Damn nice work.

[almostgone]

Damn nice work.

Thanks, Cape, much appreciated. I gave everything I had.

[Capebuffalo]

Thanks, Cape, much appreciated. I gave everything I had.

You need a massage more often. You killed it.

[almostgone]

You need a massage more often. You killed it.

I have a 90 minute session booked in 6 weeks.

[almostgone]

Ok, HIT crew, it's time for me to crash. Have drank a lot of water so I'll be up in a few hours to get rid of it, and then crash again. Everyone have a good one!

[Capebuffalo]

Ok, HIT crew, it's time for me to crash. Have drank a lot of water so I'll be up in a few hours to get rid of it, and then crash again. Everyone have a good one!

Man your schedule messes me up. Recharge AG.

[almostgone]

Man your schedule messes me up. Recharge AG.

It is unconventional, for sure. I'm awake for.just a bit longer. My niece just texted me and wants to come by to show me her prom dress.
Translation = Hey Uncle, give me some $$ to buy more flashy crap.

LOL, one day this young lady is going to make.some man very unhappy.

[Sfla80]

What's up guys!

Life as usual has been crazy. Work crazy, and home life. Home life honestly been hard recently and haven't been right because of it. Plus cold/infection just lingers lol. Think I'm 90% over it now.

Been going strong in the gym still. Lifts going up. And feeling "good" at least at this point.

Had a solid shoulder session today. Veins popping all over my arms and traps. Except for the damn bicep vein, still can't get it to pop.

Got a personal best today on smith military. Hit 235 x 5 solid slow steady reps.




Rest of session was very solid.

And on another note, my epidural was finally approved by insurance. But me being a google doc, have me scared shittless of this thing. I already have white coat syndrome. And this thing just doesn't sound fun at all. But maybe it will give relief finally.

Apologize guys for disappearing. I read and lurk, just haven't been posting.

I'll try my best to be more productive

Hope everyone is great and keep kicking ass


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[kelkel]

Nice push on military's! Also glad to hear things are looking up!

[Sfla80]

Nice push on military's! Also glad to hear things are looking up!

Thank you kel.

I feel weight is "fake" on smith, but it does give me the option of pushing harder then I normally can without a spot. No way I am pushing that free weight. But still very happy with myself.

Got 90s on db military prior week. But that was tuff lol.

Kel always appreciate the kind words


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[marcus300]

Morning hard-core fuckers

[almostgone]

What's up guys!

Life as usual has been crazy. Work crazy, and home life. Home life honestly been hard recently and haven't been right because of it. Plus cold/infection just lingers lol. Think I'm 90% over it now.

Been going strong in the gym still. Lifts going up. And feeling "good" at least at this point.

Had a solid shoulder session today. Veins popping all over my arms and traps. Except for the damn bicep vein, still can't get it to pop.

Got a personal best today on smith military. Hit 235 x 5 solid slow steady reps.




Rest of session was very solid.

And on another note, my epidural was finally approved by insurance. But me being a google doc, have me scared shittless of this thing. I already have white coat syndrome. And this thing just doesn't sound fun at all. But maybe it will give relief finally.

Apologize guys for disappearing. I read and lurk, just haven't been posting.

I'll try my best to be more productive

Hope everyone is great and keep kicking ass


Sent from my iPhone using Tapatalk

Nice lift on the military presses. Damn nice machine too. Star Trac makes some heavy duty stuff. Expensive, but nice.
Do they have a date scheduled for the epidural yet?

[almostgone]

Thank you kel.

I feel weight is "fake" on smith, but it does give me the option of pushing harder then I normally can without a spot. No way I am pushing that free weight. But still very happy with myself.

Got 90s on db military prior week. But that was tuff lol.

Kel always appreciate the kind words


Sent from my iPhone using Tapatalk

I'm planning to do more Smythe shoulder and chest work and get away from exclusively using d'bells for a while. Think when I hammer/pop up the bells I'm constantly aggravating my shoulders..
How is the rest of Sfla clan doing?

[almostgone]

Morning hard-core fuckers

Morning, sir!

[almostgone]

Watching a movie with the wife and the beast and icing my shoulders. LOl, I am getting close to being beat down. Probably rest a good bit today and do.some light band work and rumble rolling. Would like.to hit the shop this evening before work.

[Capebuffalo]

Baseball and soccer games today. Plus team pics. 45 min between games. Then immediately after last game take the wife to the airport. Going to be a short weekend.

[almostgone]

Baseball and soccer games today. Plus team pics. 45 min between games. Then immediately after last game take the wife to the airport. Going to be a short weekend.

Ugh, travel safely, Cape. Best of luck at the games today.

[NACH3]

Mornin' MFers and GGR!

Hit some trap work yesterday and they're sore but I'm trying to start this reprime for 6-8wks and see where I'm at! Time to
Grow fellas!

[NACH3]

I'm planning to do more Smythe shoulder and chest work and get away from exclusively using d'bells for a while. Think when I hammer/pop up the bells I'm constantly aggravating my shoulders..
How is the rest of Sfla clan doing?

I'm thinking of going back to smith incline myself! Great isolation and great for negative training if you have the spot!

[GirlyGymRat]

I'm planning to do more Smythe shoulder and chest work and get away from exclusively using d'bells for a while. Think when I hammer/pop up the bells I'm constantly aggravating my shoulders..
How is the rest of Sfla clan doing?

Used smith on vacation. I liked it. The weight feels lighter so I'll just throw on more plates. It's not a number. DOMS now

Gym is not in reach today. Still sick.//

[Sfla80]

Nice lift on the military presses. Damn nice machine too. Star Trac makes some heavy duty stuff. Expensive, but nice.
Do they have a date scheduled for the epidural yet?

April 7th it's scheduled for as of right now Ag!

Sfla clan is doing well. Boy is great, big and happy

Hope the wife and beast are good too


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[almostgone]

Used smith on vacation. I liked it. The weight feels lighter so I'll just throw on more plates. It's not a number. DOMS now

Gym is not in reach today. Still sick.//

Dang, I hope you get back to 100% pronto, GGR.

[NACH3]

Dang, I hope you get back to 100% pronto, GGR.

X2!! Get better Girly!

[BG]

Thank you kel.

I feel weight is "fake" on smith, but it does give me the option of pushing harder then I normally can without a spot. No way I am pushing that free weight. But still very happy with myself.

No dont think like that, its a better safer movement the barbell when it comes to shoulders. You dont have back arch, can change grip width and still push decent weight with out weeks of adjusting. Well done. Im also glad things are going well, cut the shit with the google doc, its not worth the stress and anxiety, it doesnt change anything, just makes it worst.

[Mr.BB]

Smith machine will only feel lighter if its counterbalanced, in most I think you can disconnect the counterbalance.

I like it for shoulders too. Not much else though.

[GirlyGymRat]

Smith machine will only feel lighter if its counterbalanced, in most I think you can disconnect the counterbalance.

I like it for shoulders too. Not much else though.

Me?!?!!Adjust a counterbalance?!?!?!!

Not mechanical at all. Nope. Not happening. I am fully aware of my limitations.

[GirlyGymRat]

I am feeling better! Still fatigued with Deep cough. Sinus starting to clear!!! No gym yet....almost out of the woods!

[GirlyGymRat]

Watching a movie with the wife and the beast and icing my shoulders. LOl, I am getting close to being beat down. Probably rest a good bit today and do.some light band work and rumble rolling. Would like.to hit the shop this evening before work.

Rest is not a sign of weakness

[Capebuffalo]

Happy HITers Sunday.

[NACH3]

What's up fellas & GGR!

Let's see what's on the agenda today!