**Marcus's HIT Dungeon**

[hawk14dl]

Back last night.

I gotta get on the ball. I can wrap my arms around to my lats and then some. . I'm too damn small

[NACH3]

Rest day - Back yesterday

After 2 years of doing stronglifts 5x5 and weider's 5/3/1 I have never felt it like this a day or 2 after. Feels good to know I worked out that hard but holy crap...

Every working set I am doing rest/pause or a dropset or a combination. I don't want to finish and feel like I could have done anything more. Decided to just join the local gym so I can do the exercises that I don't have the equipment for at home. Wish I would have read this thread when I first joined.

I know it's in my head but I swear to god when I am at the grocery store my chest looks lke Marcus's under my shirt. I know it doesn't but it's sore like it should.

This thread and the feeling I have has completely reignited my excitement about lifting again. Thanks guys. ( I thought about skipping deodorant today because it hurt to lift my arm from Monday)

This ^^^ is exactly how I felt after joining this thread! Nothing else like it...

I'd really concentrate on true positive failure first(granted I've got much to learn) but I also feel people overthink this - only if you've trained to failure b4 or was close) it takes time... Some adapt quicker than others!

I knock how your feeling - it's the best pain I've ever felt - b/c you know what your doing to those muscles and recruiting those type 2b fibers!

[Igifuno]

Hit some early morning cardio - 45 mins. Would like to drop 1-2% bf in the next few weeks.

Going back tonight to hit back/bis, and more cardio. Then friend's house to grill some steaks, asparagus, and baked potatoes. Going to grill some eggplant too, which I'm allergic to, but really like it.

[woody127]

[QUOTE="Igifuno;7061414"]Hit some early morning cardio - 45 mins. Would like to drop 1-2% bf in the next few weeks.

Did you do fasted cardio??? I need to drop a couple of c/o next few weeks to

[musclestack]

I had what was going to be a great leg session today. I did back squat, then hack, then weighted walking lunges. However, I also wanted to do leg press, but one of the personal trainers tied both presses up forever with 2 of his clients so I had to skip it. I was really disappointed. It wasn't a bad workout, I just felt like I left something in the gym since I didn't get to do it. Do you think it would be ok to hit the leg press tomorrow after my shoulder workout even though I already trained legs today?

[kelkel]

I had what was going to be a great leg session today. I did back squat, then hack, then weighted walking lunges. However, I also wanted to do leg press, but one of the personal trainers tied both presses up forever with 2 of his clients so I had to skip it. I was really disappointed. It wasn't a bad workout, I just felt like I left something in the gym since I didn't get to do it. Do you think it would be ok to hit the leg press tomorrow after my shoulder workout even though I already trained legs today?

You did two basic compound movements plus lunges. You're fine.

[musclestack]

You did two basic compound movements plus lunges. You're fine.

Ok, Kel. It was honestly a good workout, it just sucks because psychologically I feel like I didn't give 100% since I had a plan going in and didn't follow through with it.

[almostgone]

Ok, Kel. It was honestly a good workout, it just sucks because psychologically I feel like I didn't give 100% since I had a plan going in and didn't follow through with it.

You'll find that you will make up for it somehow next time, even if it's subconscious.

[almostgone]

Well going in early got cancelled and I went back to sleep. Thunderstorm woke me up just in time to lift (barely). Pretty much waded to the shop and back, but I did get it done.

2 sets of crunches and lower body stretches.

WG pulldown w/ u'handgrip- 2 w/u, Work-7+-3+-2+ w/ a long 10 count neg. on partials @ end of each group.
CG pulldown w/ parallel grip-1 w/u, Work-4, drop,4+-2+ w/ a long 10 count neg. on partials reps
Straightjacket stretches
Tbar rows-1 w/u, Work-6+-3+-2+. New weight on these
Low pulley row w/ V handle--8+-3+-2+ w/ long 10 count neg. on last rep. Will bump up this weight next time.
Hyperextensions-2 sets

Ran out of time. Didn't get in deads this time, but I really hustled and kept rest periods very short. 29 minutes not including the crunches and stretches.

[NACH3]

Nice session big guy! like how your doing the Neg on last partials ��

[almostgone]

Nice session big guy! like how your doing the Neg on last partials ��

Thanks, Nach. Starting to feel them already, I believe.

[clarky.]

Well going in early got cancelled and I went back to sleep. Thunderstorm woke me up just in time to lift (barely). Pretty much waded to the shop and back, but I did get it done.

2 sets of crunches and lower body stretches.

WG pulldown w/ u'handgrip- 2 w/u, Work-7+-3+-2+ w/ a long 10 count neg. on partials @ end of each group.
CG pulldown w/ parallel grip-1 w/u, Work-4, drop,4+-2+ w/ a long 10 count neg. on partials reps
Straightjacket stretches
Tbar rows-1 w/u, Work-6+-3+-2+. New weight on these
Low pulley row w/ V handle--8+-3+-2+ w/ long 10 count neg. on last rep. Will bump up this weight next time.
Hyperextensions-2 sets

Ran out of time. Didn't get in deads this time, but I really hustled and kept rest periods very short. 29 minutes not including the crunches and stretches.

Nice session mate. I like doing neg and partials it really burns the fvcker eh.

[almostgone]

Absolutely, Clarky. Should be due for a pullback around end of the month. Probably will drop them for a few weeks after that. (maybe, ,)

[zempey]

Chest today, felt pretty strong and got a good pump.

Treadmill, stretching, and some light ab work.

Bench: 1 warm, 2 feel, 1 working (300x3), lowered to 275 for a working set of 6.

Incline db: 1 warm, 1 feel, 1 working (120) 1 drop (90). These really got me going.

Flat fly: 2 feel, 1 working.

Hammer decline: 3 working.

High cable: 2 feel, 1 working double drop.

Bike 15 min, 6 miles, had a good sweat going.

Chest felt good today, I could have squeezed out a few more reps here and there if I had a spotter, but I don't take chances anymore with chest alone, I have done enough damage to my shoulders in the past. Plus rolling the bar down my body just doesn't feel good, lol.

Off tomorrow, have to play volleyball tonight and won't get home in time to get enough sleep.

[IronClydes]

Just got a promotion at work and missed the forums for a few days while I was settling in.

Sunday

35 minutes cardio
Abs circuit
Extensive full body stretching

Monday: Chest (32 minutes on the weights)

10 minutes incline treadmill warmup

Decline BB Bench: 12, 10, 7 drop 3 drop 3, 4 drop 2 drop 2
Incline DB Bench: 9, 4 drop 2, 6 drop 2
Incline DB Fly: 8, 6 drop 2, 5 drop 2
DB Fly: 9, 6 drop 2, 4 drop 2
Straight arm DB Pullover: 12, 10

10 minutes incline treadmill cooldown
10 minutes stretching

Tuesday: Back (64 minutes on the weights)

10 minute incline treadmill warmup

Seated WG Cable Rows: 20, 12, 9, 6 (too light to start)
Parallel Grip Pulldown Machine: 15, 7 drop 3 drop 3, 6 drop 3 drop 3
WG Puldown: 10, 4 drop 4, 5 drop 4 drop 3
Seated Overhand Row Machine: 15, 12, 5 drop 3 drop 3
Bentover BB Row: 10, 5 drop 3, 4 drop 3
BB Deadlift: 4, 7, 6 (too heavy to start)
1-arm Decline Row Machine: 8, 6 drop 4

Wednesday: Shoulders (60 minutes on the weights)

10 minutes Incline Treadmill Warmup

Seated Military Presses: 12, 10, 5 drop 3, 4 drop 3
Arnold Presses: 12, 8 drop 4 drop 4, 6 drop 3 drop 2
Lateral Raises: 12, 9 drop 5, 8 drop 4
Bentover Lateral Raises: 10, 8 drop 6, 7 drop 3
Alternating Front to side laterals: 8, 6, 5
Bentover Cable Crossovers: 8, 6, 5
Shrug Machine (CG Front): 15, 8, 6
Shrug Machine (WG Sides): 8, 6 plus 10 second hold.

Abs Circuit.

10 minutes incline treadmill cooldown.

Chest is still sore today and back is getting there too! Good, intense, sessions this week so far.

[almostgone]

Dang, that's a lot of shoulder work.

[Bio-Active]

Just got done destroying legs

Leg press

Leg ext

Leg curls

Lunges

Wall sits

Every set was to fail and then drop sets from there. 40 minutes low intensity cardio keeping in the fat burning zone

[Hazard]

[Bio-Active]

man if it only were that easy right?

[Hazard]

What a great leg day! Can't walk.....

[Hazard]

My sister's preworkout is stronger than mine! She mixes shit in her speed stack drink.....

[NACH3]

My sister's preworkout is stronger than mine! She mixes shit in her speed stack drink.....

That's awesome!

Well there's not a chance that I could do anything yet... Fvkin sucks, but I've been icing/heat repeat and rolling stretching... Just can't let it lock up(or tighten) & does when I sleep(I fall asleep w/the heating pad or ice on...

Gotta let this heal right... It gave out pretty quick after the last time(this time is deeper

[Brett N]

My sister's preworkout is stronger than mine! She mixes shit in her speed stack drink.....

That table looks cool as hell, very industrial.

I just use caffeine for my pre workout. Going to try some GAT Nitraflex the next time I order some supplements. Read good things in forum for focus and that warm tingly feeling we all love.

Delts and Tris today, older lady at the gym stopped my soaking sweaty ass on my way out and told me the owner would be there tomorrow at 10am if I wanted to learn how to use the machines. lol I like old people. (owner is old too)

When I got home my daughter asked me why I was trembling so bad. Beyond failure, can't even lift my post workout shake without shaking.

[DCI]

My sister's preworkout is stronger than mine! She mixes shit in her speed stack drink.....

Love your phone cover there haz really brings out your eyes :P

[Hazard]

Love your phone cover there haz really brings out your eyes :P

If that's my phone cover how'd I snap the pic.....

[clarky.]

Love your phone cover there haz really brings out your eyes :P

you know he's going to say it's his sisters now eh.

[DCI]

If that's my phone cover how'd I snap the pic.....

you know he's going to say it's his sisters now eh.

Hook line and sinker. Who says you only have one phone lol boom :P

[clarky.]

Chest is still in bits from the other day guys very very sore. Hoping sat morning i'll get a session in and get back to normal. I was ill yesterday had to come home from work early had no food could not even drink water just a 24h thing i think doc said a virus but feel better the day had a little bit to eat and drank a lot more today.
I shrank a bit

[Hazard]

Lmao

[DCI]

Chest is still in bits from the other day guys very very sore. Hoping sat morning i'll get a session in and get back to normal. I was ill yesterday had to come home from work early had no food could not even drink water just a 24h thing i think doc said a virus but feel better the day had a little bit to eat and drank a lot more today.
I shrank a bit

Thats just water weight man.

Weirdly my weight has spiked up from 14st 10lbs to 15st flat this morning was like wtf is going on here

[clarky.]

Thats just water weight man.

Weirdly my weight has spiked up from 14st 10lbs to 15st flat this morning was like wtf is going on here

I know mate you know what it's like oh my got i've shrank mmmmyyyyyy muscle shrank

[kelkel]

Just got a promotion at work and missed the forums for a few days while I was settling in.

Congrats tduff!

My sister's preworkout is stronger than mine! She mixes shit in her speed stack drink.....

Tell her I miss her please!

[Hazard]

Congrats tduff!

Tell her I miss her please!

She doesn't miss hearing about ur tiny wiener.....

[CharlesThe4th]

Since I am a loser with nobody to talk to I thought I'd share what a great workout I had today. It's been a terrible week for me and today my anger boiled over into a workout session like I've never had. Almost like an out of body experience. I've never trained with so much rage before. I pushed weight that I don't usually hit. I wish I could put myself in that same mindset everytime I hit the gym. I trained chest and back this morning at 7:30 and till this moment they are still pumped like I just left the gym.

[DCI]

I know mate you know what it's like oh my got i've shrank mmmmyyyyyy muscle shrank

Lol annoying aint it skinny fat you feel like haha.

Holy fck legs are in bits tbh. I'm even too tired to post it lol

[kelkel]

Since I am a loser with nobody to talk to I thought I'd share what a great workout I had today. It's been a terrible week for me and today my anger boiled over into a workout session like I've never had. Almost like an out of body experience. I've never trained with so much rage before. I pushed weight that I don't usually hit. I wish I could put myself in that same mindset everytime I hit the gym. I trained chest and back this morning at 7:30 and till this moment they are still pumped like I just left the gym.

Now learn to channel that rage into every workout.

[NACH3]

So During the day I get pretty loose - like right now I could lift but I'm not... No telling what exercises will put me out per say...

So, if I'm feeling significantly better tomorrow(like today has gone - but am was brutal) than today I've got legs/back/chest(I wanted to do back first or chest then legs)... Anyone concur? I know to listen to my body... But the last time it didn't seem bad and boom one exercise dropped me to my knees lol... So I'm just trying to get a feel for what else I can do around it if it comes to that - which it's not lookng like atm...

[zempey]

Just take some time to recover, no need to get back in and hurt yourself more. Or go in and do some cardio and stretching.

[NACH3]

Just take some time to recover, no need to get back in and hurt yourself more. Or go in and do some cardio and stretching.

I do totally agree... B/c it's judt deeper but the same spot as a few wks ago...
That's the other thing I'm going to do... I'm gonna do my all of my stretching then cardio(where it would've been weights) and do that... Abs and see how things feel - depending I may just nice some weight around on the machines to loosen up more...

[hawk14dl]

I really need to buy a treadmill or bike.

I can finally see my top abs and can feel the rest. There's not much fat on top of them. But can't seem to get the rest off. I don't want to eat less. . Screw that, I'm already mad about how little I'm eating now.

But I'm the leanest strongest and most muscular I've been in my life. I owe a lot of that to this thread.

Oh and veins. . Not kel's veins but still veins, constantly around the clock. So cool.

maybe it's time for bed. .