**Marcus's HIT Dungeon**

[clarky.]

Morning fellas/Girly, nice and sore the day. Chest tbe night, report back later.

Mad snow here, it's to last to the wk end so they say.

[almostgone]

sorry mate, but lmfao.

Made quite a mess.

[NACH3]

Morning fellas/Girly, nice and sore the day. Chest tbe night, report back later.

Mad snow here, it's to last to the wk end so they say.

Snowing here too not much sounds like you’ve got your hands fool!

Morning fellas & Girly

Legs and chest are sore as hell good stuff

[NACH3]

You guys are injured and train like that... I'd be scared my body would fall apart lol! Kelkel how much do you squat normally?

Nach3, game on bro, please heal your shoulder and be in pristine shape for a proper cycle we gotta compete later this year

Absolutely brother

[Back In Black]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

[almostgone]

Morning fellas/Girly, nice and sore the day. Chest tbe night, report back later.

Mad snow here, it's to last to the wk end so they say.

Same here, buddy..Will walk down to the shop for chest this evening. A little snow, but lots of slushy mess/ice. Will defo allow extra driving time for the ride to work. Usually takes about 45 minutes but will allow 70 minutes or so. Lots of secondary roads and old @ss bridges.

[almostgone]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

Nice, BIB! Great that you have a comfortable option!

[Capebuffalo]

Same here, buddy..Will walk down to the shop for chest this evening. A little snow, but lots of slushy mess/ice. Will defo allow extra driving time for the ride to work. Usually takes about 45 minutes but will allow 70 minutes or so. Lots of secondary roads and old @ss bridges.

2 inch snow over 1/4 inch ice. I’m the only one on my street that can get out. 4 trucks on the street. I’m the only one that’s 4x4. Ive been to QT Chick fil A and Mc D’s They are standing in the street wondering what they are going to do. Lol

[Gallowmere]

2 inch snow over 1/4 inch ice. I’m the only one on my street that can get out. 4 trucks on the street. I’m the only one that’s 4x4. Ive been to QT Chick fil A and Mc D’s They are standing in the street wondering what they are going to do. Lol

That is truly sad. I drive a Mazda MX-5 and regularly drive in worse than that. When a rear wheel roadster can get my ass to work to push snow, I feel that no one else has any excuse. Heh.

[NACH3]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

That’s sweet BIB - almost like a hack squat just lying parallel

Hope the back loosens up mate

[clarky.]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

I had one of them in my old gym years ago, i liked it BIB.

[charger69]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

That’s the same machine that I pulled a back muscle on working hams (feet high).

[clarky.]

Hi fellas/Girly, did chest the night. Good session went heavy.

Incline db press 2 sets 1 drop

Incline db fly 2 sets 1 drop

Flat db fly 2 sets

Decline smith 1 set lmfao i was done by this

Pec dec 2 sets

Done, chest is destroyed.

[kelkel]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

I don't have that in my basement....

[NACH3]

I don't have that in my basement....

That’s a first with a leg machine...

[NACH3]

ARMS today

Lots of volume with some 10rep sets on ex’s

- hanging Arnold style concentration curls -
5x 15-20 w/RPs and forced reps since unilateral

- hammer preachers of back of incline s/s’d with seared high rep alternating hammer curls(20+)
5x 8-15 on preachers w/forced reps - 5x 20 w/RPs to reach 20 later in set

- straight bar CG curls
5x 12-20 using RPs to hit failure

- incline skull crushers
90s x 3 20/12/7 dropped 70s x2 12/8 60s x2 10/6

- CG bench - I’m so weak in pressing now
135 25reps/185 x3 15+/10/6 135 to failure
Did not hurt shoulder tho

- straight bar push downs s/s’d rev grip push downs
5 x 10-15 with 1/4 reps - 3 x 15ish then less to failure(last set 6ish)

- one arm DB Tri ext’s
4x 10-20 whichever was failure first

Good w/o not much pain so good stuff - major fukin pump and this volume with all these sets is damn hard lol - I’m gassed after 2ex’s if each BP

[GirlyGymRat]

Back, bis, 30 min incline treadmill, whirlpool. Done!

Forced off day tomorrow - 2 hour deep tissue massage with my favorite therapist. He is amazing and makes me hurt for days! ♥️

Starting to see change....all over. Little more shoulder and tri definition! Tummy melting. For some reason, my body responds well to a little training....maybe everyone has similar experience!!

Happy me!

[kelkel]

That’s a first with a leg machine...

True. Always checking Craigs list....

[almostgone]

Off to the shop. Work is scheduled for tonight and the roads are pretty dang icy. Snow/ice/slush melted a little today but is frozen solid now. It gets too bad, I'll burn a vacation day.

[TRA]

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

I’ve got a leg press like this at my old gym which I can still travel do if needed. But when I get into heavier weight I feel it in my low back - how do you keep the tension off your low back? Feet slightly forward and back pressed against pad? I know it sounds like a stupid question but since I have felt some pressure with heavy weight I need to ask about technique.

[TRA]

Busy frikkin’ day. Tried to read all the posts, hope I didn’t miss much. Got crushed at work but needed gym time to recenter so grabbed little lady and hit gym for an hour. Spotted again for forced reps. Bam!

Back/bis
Hammer strength seated row
2 w/u
1 working set, r/p x 2, drop for additional 1 + half

Hammer strength pull downs
1 w/u
1 working set x 10, r/p x 2
1 working set w/r/p x 2 w/forced reps

Bent over cable row
1 w/u
1 working w/ r/p x2
1 working w r/p x 1

Superman’s
2 x 15, 1 x 12
(Can’t do hyperextensions as it lights up my knee)

Standing French bar curls
1 feeler
1 working set x 10
1 working set x 6, r/p x 2

Seated DB concentration curls
1 feeler x 12
1 working set x 10
1 working set x 6 w/ r/p x2, 1

Absolutely spent, bis pumped thick. Still challenged to feel pump in back but gave it hell. Incredibly grateful for the little lady. Her form is looking good! She is already showing gains in arms for the love of god!

[almostgone]

Nice work by you and the girlfriend, Trail! How is she liking HIT?

[almostgone]

Kind of compressed the lift tonight; wanted plenty of time for the drive to work. Almost a giant set but I did get in a few very short breaks for water and ammonia. F-in hands were killing me; finally looked at the shop thermometer and it was reading 16° F. Truck thermometer was reading 14° F on the way to work, so it is chilly. Never been much for lifting with gloves on, but may have to rethink that on the cooler days?
Dropped the weight in between each working set.

Broomstick and wall stretches.
Incline flyes into presses - 3 w/u, Work 1- 6 Flyes, 2 presses. (Think the minimal break thing dinged my pressing reps?). Work 2 - 6 flyes, 4 presses. Work 3 - 6 flyes, 5 presses w/ a slow 10 count neg on the last rep.
Incline press w/ parallel grip - 8 reps.
Flat flyes into presses - 2 w/u, Work 1 - 6 flyes, 5+ presses. Work 2 - 6 flyes, 4 presses. Work 3- 6 flyes, 5 presses w/ a slow 10 count negative on last rep.
Seated hammer curls -Work - 16 reps (failure) and 7 forced/neg. only reps with the stupid arm.


33 minutes.

[NACH3]

Whats up fellas

Arms are wrecked biceps deeply sore like as steel melting inside tris are sore as well

Ive always got worse DOMs doing volume i mean after 2ex,s my srms are shot lol it just seems theyre not developing likke witgh lower reps although its been not s week yet

We,ll see

Bsck snd delts or just delts traps

[BG]

Great machine for single leg pressing, that what I’ve been doing now, I can really fatigue the muscle without to much weight or stress.

Hello all.

This is my new saviour for legs day. I like to call it a lying squat machine but the reality is it’s an old Cybex lying leg press. My lower back tightness is too restrictive even for front squats. With this I have no pressure on my lower back, can get full depth and keep my thoracic spine straight.



It’s the gym I only train legs at - it has a much better lying leg curl machine and also a standing leg curl. Calf raise machines are better too.

[TRA]

Nice work by you and the girlfriend, Trail! How is she liking HIT?

Haha, well, she likes it for me! She is getting accustomed to it but was working with a fitness trainer the past several years so she is used to doing something til it hurts, for a set period of time then stopping, not used to going to failure. So I have to push her, which she is receptive to. And it’s funny to see how our minds can control us lifting. If I tell her to get 8 reps she fails at 8, every time. So I have to watch her and gauge her effort to be able to overshoot her doable reps. I realized she hasn’t lifted heavy or hard so started going for volume to hit the connective tissue first and she responds well to that. I know she’s had a good session when done because she’ll get really quiet and if I ask how’s she doing she’ll say something like “I can’t feel my arms” haha. She’s a trooper and an inspiration.

[Back In Black]

I’ve got a leg press like this at my old gym which I can still travel do if needed. But when I get into heavier weight I feel it in my low back - how do you keep the tension off your low back? Feet slightly forward and back pressed against pad? I know it sounds like a stupid question but since I have felt some pressure with heavy weight I need to ask about technique.

Slower reps, less weight and remember to brace/tighten the core throughout.

Dumbell racks

[RaginCajun]

Great machine for single leg pressing, that what I’ve been doing now, I can really fatigue the muscle without to much weight or stress.

never thought of single leg presses on this, will try some tomorrow

[kelkel]

never thought of single leg presses on this, will try some tomorrow

I hate any exercise that takes twice as long.

[BG]

I hate any exercise that takes twice as long.

Lmao and I swear it’s harder. I was surprised how little weight I could do but it’s given me much more stability in my knees.

[kelkel]

Lmao and I swear it’s harder. I was surprised how little weight I could do but it’s given me much more stability in my knees.

That's what counts then.

[BG]

That's what counts then.

At this point for sure

[RaginCajun]

I hate any exercise that takes twice as long.

i'm doing high volume at the moment so fits in perfect for me

PS, don't look at my workouts, they are almost cardio like i do so many sets and reps

[almostgone]

Finally! My Born Strong DVD arrived just now. Need to get some sleep but have to watch at least 5 or 10 minutes of it.
Worked a looong shift today. Have to be back soon for another rough one. Hopefully I can work legs late Friday early Saturday.

[almostgone]

Ugh, I'm awake. Getting ready for work. Y'all have a nice start on the weekend.

[clarky.]

Morning fellas/Girly, back for me the the day. Off to work in a wee while, report back the night. I'll catch up later hope your all doing good.

[NACH3]

morning fellas and lady

im sore all over taking a rest day today but had a great delt/trap workout yesterday short and sweet no pressing

- BB shrugs
225/315/405x4/315/225

- side laterals(on the cybex seated machine with the pads) i used it unilaterally and let it move up and down arm but did it like i was standing holding onto something leaning out worked great defo isolated the medil delt and felt the rear delt firing as well
5w 15-20 reps slow and controlled

- rev cable flys
4 x15-20 then dropped 3 x

- cable front laterals - really like the constant tension with these
5x 10-15

25 minutes and my delts were on fire

[NACH3]

Ugh, I'm awake. Getting ready for work. Y'all have a nice start on the weekend.

you do the same AG

[songdog]

Good morning Marcus and the rest of you freaks!

[TRA]

I hate any exercise that takes twice as long.

With you there!