**Marcus's HIT Dungeon**

[novastepp]

Hello everyone!

Long time, no.....chat?

I've read a few things off an on but life is busy, as it is for all of us, and I haven't had the time to prioritize posting. I started a new job, son started school, expecting a third child...so you know...the usual

Been trying to train 3-4 days a week, and it has been hard but I have at least maintained strength and size, and throw in cardio in the evenings sometimes. Been big on the weighted pushups as they seem much more forgiving on the shoulders. I'm only 31, but sometimes I feel like 101.

Appreciate the inspiration, motivation, and straight up dedication of all of you here and I look forward to a day, sometime soon, when I can come in and post routinely. Alas I am working from home today and had a few mins during a break to come in and say yo.

Hope all is well! Congrats on over 1000 pages of mayhem!

Love you, Nova HAHAHAHAHA

[kelkel]

hey kel, do you do deadlifts on your smith machine?

No. Rarely ever do any deadlifts anymore.

[kelkel]

Na he doesn't dead anymore, his back is strong from back in the day and the squatting keeps it tight.

Correct. I should not have even used the term "rarely" as it's pretty much never....
Heavy squats kill it not to mention T Bar Rows and other basic, heavy back work.

[Sfla80]

Correct. I should not have even used the term "rarely" as it's pretty much never....
Heavy squats kill it not to mention T Bar Rows and other basic, heavy back work.

So do you recommend doing them though for others?

[Cuz]

I agree

The don't have free weights at planet fitness

I feel sorrry for you bro lol

[kelkel]

So do you recommend doing them though for others?

Oh absolutely it's a fundamentally great compound exercise that can really improve development and strength. You just need to figure out when it's best to insert them in your routine where it's most effective. When I did do them I preferred hitting them on the weeks that I did not squat. Back in the day when I powerlifted they were a phenominally fun exercise. Quite satisfying when you pull a new PR.

When done for BB'ing purposes I normally would do them last on back day when already warm. Doing them last requires less warm ups and you don't have to go quite as heavy to get the same effect.

[NACH3]

Legs
Really tight in my low back but it warned up
Calves
Seated and standing

Hacks
3 warm ups
Pyramided up to 2heavy sets then 4 drops

Leg press heavy
2warm ups
2w 8-12 3 drops

Static smith lunges
3 straight sets of hell

Standing one leg curls
2w 2drops

Ext's
2w DD

Lying leg curls
3 straight sets
Supers with
More leg ext's
Slow and strict higher reps

it was a great w/o fellas time to eat and eat some more

[Bio-Active]

Legs Really tight in my low back but it warned up Calves Seated and standing Hacks 3 warm ups Pyramided up to 2heavy sets then 4 drops Leg press heavy 2warm ups 2w 8-12 3 drops Static smith lunges 3 straight sets of hell Standing one leg curls 2w 2drops Ext's 2w DD Lying leg curls 3 straight sets Supers with More leg ext's Slow and strict higher reps it was a great w/o fellas time to eat and eat some more

I hear ya I trained legs today too. I can't Hardly move now

[numbere]

Thanks my friend, when I read about I make I find where they say "It occasionally just goes away one day".........Im praying for that!

Do you have a history of exposure to loud noises?

It will likely go away if this this the first time.

I was in a situation once where I shot a 1911 inside a basement room with a concrete floor. Both my ears rung for a 3 days then it went away.

It took my dad decades of shooting sports without ear protection before he developed tinnitus.

[GirlyGymRat]

Well no one can screw you like you can yourself. I wasted 6 weeks not lifting and no better for it/farther from goal. I can't believe I got sucked in. That's the last time.

My best fitness level is when I lift with some cardio. I've lost strength so feel like starting over. But maybe I need to look at the upside. Injury free

Back and bi.
75 crunches.
3 -30 sec planks
Pull overs
Upright cable rows
Face rows
Seated row
DB Reverse fly
Machine reverse fly
Rhomboid
Hypers
Bicep curl
Preacher
Hi Mountain curl

[Sfla80]

Oh absolutely it's a fundamentally great compound exercise that can really improve development and strength. You just need to figure out when it's best to insert them in your routine where it's most effective. When I did do them I preferred hitting them on the weeks that I did not squat. Back in the day when I powerlifted they were a phenominally fun exercise. Quite satisfying when you pull a new PR.

When done for BB'ing purposes I normally would do them last on back day when already warm. Doing them last requires less warm ups and you don't have to go quite as heavy to get the same effect.

I hear ya kel, really was curious on your perspective on this since u don't use them anymore.

Always been a weak movement for me. Also I feel as if I don't have proper form. Along with back and knee injuries I tend to stray away.

After reading this is went in tonight with the expectations of doing them but, wasn't happening. Gym was crazy.

[kelkel]

I hear ya kel, really was curious on your perspective on this since u don't use them anymore.

Always been a weak movement for me. Also I feel as if I don't have proper form. Along with back and knee injuries I tend to stray away.

After reading this is went in tonight with the expectations of doing them but, wasn't happening. Gym was crazy.

Well, start off doing them at the end of back work like I mentioned. Work on form, not weight for a while with minimal sets and move up slowly by feel. Also never hurts to ride a stationary bike for a couple minutes or so to warm up your knees. Also #2, take your shoes off when doing them.

[kelkel]

GGR I'm really biting my tongue here. Painfully so...

[Cuz]

Seems as if everybody hit legs including me. Fccckkk i gotta long way to go.

[Sfla80]

Well, start off doing them at the end of back work like I mentioned. Work on form, not weight for a while with minimal sets and move up slowly by feel. Also never hurts to ride a stationary bike for a couple minutes or so to warm up your knees. Also #2, take your shoes off when doing them.

My feet always stink though lmao

And when I had a routine I always did them at the end. One week last movement was deads. Next week Hypers. No rhyme or reasons that's just what I did.

I'll get back into them soon

[Sfla80]

Back tonight. Felt really strong. Was hitting my highest weights for more reps then I have done in past.

Standing straight arm pd 4 sets. (What do u guys start ur back routine with??? I need to switch this up)

Seated cg rows. 2f (first was too easy) 1w rpx2 drop

Old school tbar 2f 1w (4plates...good for.me) rpx2.5 no drop

Smith machine bent rows 2w dd

Low pully hammer strength 2w rpx2

CG pds 2w very slow negatives and holding for 3 secs

[Proximal]

At a conference, best I could do was a modified workout in their fitness room (some dumbbells and an adjustable cable machine) - rear delts, traps, abs & 20 minutes elliptical.

[InternalFire]

Good morning crew ! Been crazy week for me, will grab few hours of sleep tonight and will have to get some strong stims early in the morn to get me rolling hard.

Weird as fuck, training less whole last week, eating badly, getting leaner and adding on muscle mass ... Wtf, in at 81kg 10% bf this morn... Although I feel alot water retention... Simple sugars.

Hold strong everybody

Sent from my eyePhone

[BG]

Do you have a history of exposure to loud noises?

It will likely go away if this this the first time.

I was in a situation once where I shot a 1911 inside a basement room with a concrete floor. Both my ears rung for a 3 days then it went away.

It took my dad decades of shooting sports without ear protection before he developed tinnitus.

No history except for clubbing back in the day (ringing for hours after) and ringing from ear buds from training. Its been two weeks with constant ringing. It still may go away?

[BG]

I hear ya kel, really was curious on your perspective on this since u don't use them anymore.

Always been a weak movement for me. Also I feel as if I don't have proper form. Along with back and knee injuries I tend to stray away.

After reading this is went in tonight with the expectations of doing them but, wasn't happening. Gym was crazy.

They are great for growth, if you want to get big a must. Kel gave you great advice. Also if your weak at something, build it and make it a strength. I think you will be surprised what they will do for you.

[RaginCajun]

GGR I'm really biting my tongue here. Painfully so...

Haha, was wondering if you caught that

[RaginCajun]

Seems as if everybody hit legs including me. Fccckkk i gotta long way to go.

Same here, crushed them this AM

[almostgone]

Ugh, caught up on a little rest. Dang it, I really have to get down to the shop tomorrow to lift. I'm getting in a sour mood, which generally leads to more.of the same.
Nice lifts, everyone.

[GirlyGymRat]

No history except for clubbing back in the day (ringing for hours after) and ringing from ear buds from training. Its been two weeks with constant ringing. It still may go away?

I hope it does. Hard to imagine damage from a lift session. I attended an indoor classic rock concert recently. My ears hurt for a day.....

[BG]

Had a bad night. Ear ringing woke me up at 130am, well half awake and I started having an anxiety attack, its uncontrollable. I got out of bed and drank two bottles of water and finally at 430 was tired enough to go back in the room. I get so fixed on it I can't stop thinking about it. I had to be up at 615 so I feel like crap and I did a huge ham workout. Boy I s going to be a long day. Have a good one everybody

[Sfla80]

Had a bad night. Ear ringing woke me up at 130am, well half awake and I started having an anxiety attack, its uncontrollable. I got out of bed and drank two bottles of water and finally at 430 was tired enough to go back in the room. I get so fixed on it I can't stop thinking about it. I had to be up at 615 so I feel like crap and I did a huge ham workout. Boy I s going to be a long day. Have a good one everybody

Do you take any Xanax for anxiety?

[Bodacious]

Good morning guys! Going to try and go in and get a quick arm workout going to try and makes these MFERS fall off. Then I got to catch up around the house. I have a busy day tomorrow.

AG hopefully you can make sometime for your self tomorrow and get a lift in!

Have a good day.

Damn BG I agree with Sfla take a Xanax!! Best I have ever slept. Lol Hope the ear gets better man.

[kelkel]

Sorry to hear (bad choice of words) all this BG. It will pass!

[Cuz]

Morning guys. Legs are spazzing out today lol..think ill rest today. Chest is due soon

[Sfla80]

Morning everyone.

Chest done this morning. Good session

Smith Incline 3w 1f 2w rpx1 drop rpx2

Smith flat 1f 2w drop rpx 1

Incline DB flies 1f 1w slow and holding negative drop

Flat db flies 2w

Pec/Dec 1w ddd

Little bit of abs to finish.

This damn storm moved again. As of right now look like we will get hit thirsday. And at a category 3.....keeping watch

[NACH3]

Legs are rocked - I may be with you Cuz

[Mr.BB]

Chest is really bothering me from yesterday chest/bicep, biceps only when stretched.

You guys are my heros, training legs on monday?!?!? Fack that

[Mr.BB]

Had a bad night. Ear ringing woke me up at 130am, well half awake and I started having an anxiety attack, its uncontrollable. I got out of bed and drank two bottles of water and finally at 430 was tired enough to go back in the room. I get so fixed on it I can't stop thinking about it. I had to be up at 615 so I feel like crap and I did a huge ham workout. Boy I s going to be a long day. Have a good one everybody

Better to have that looked by doc

[Sfla80]

Chest is really bothering me from yesterday chest/bicep, biceps only when stretched.

You guys are my heros, training legs on monday?!?!? Fack that

I used to love doing legs on mondays.

It was only me a maybe a few women doing them. Had free range of machines

[Mr.BB]

I used to love doing legs on mondays.

It was only me a maybe a few women doing them. Had free range of machines

Yeah, but you are a Chef. Mondays were probably off days for you. Thats when I train legs off days .

[Sfla80]

Yeah, but you are a Chef. Mondays were probably off days for you. Thats when I train legs off days .

Lmao not off, but it is an early out day

[Sfla80]

Hours after the gym today.

I'm at work and any which way I move my arms chest is cramping and seizing lol.

[BG]

Better to have that looked by doc

I did but I think I would feel better (just in my mind) after a CT or Mri.

[Mr.BB]

I did but I think I would feel better (just in my mind) after a CT or Mri.

The eardrum is quite acessible, or the doc is thinking about inner ear? What was the diagnostic?

[BG]

The eardrum is quite acessible, or the doc is thinking about inner ear? What was the diagnostic?

Tinnitus. I'm worried because it actually getting better.