**Marcus's HIT Dungeon**

[RaginCajun]

Magic Kingdom 7+ miles walked
Animal Kingdom 8.24 miles walked

Animal Kingdom is awesome.
One more day. Let's get 10 miles.

25 lbs backpack
44 lbs kid.
Burning calories I guess.

i have a bunch of friends in Disney this week

did you see a bunch of coonasses wearing Mardi Gras stuff yesterday?

[BG]

Especially the locking out under tension and peak contraction focus. Make a difference.

Agreed. I have doing this with the chest hammer strength machines and I'm seeing good results.

[Mr.BB]

Arms

Ez BB curl - 2 warmups, 2 working
CG tricep press - 2 warmup, 2 working, drop on last
single arm pannata preacher curl - 1 warmup, 1 feeler, 1 working till 6-7 reps, partials and negatives all the way to 12 reps
Tricep push down V grip - 1 feeler, 2 working, drops on last
Hammer curl to chest - 1 feeler, 2 working
french tricep press with DB - 1 feeler, 2 working
cable rope curl - 1 feeler, 1 working drops till almost nothing
one arm french press db - 1 feeler, 1 working partials and negatives.

[songdog]

Well got my back workout done wore out time for 4 fresh boiled egg

[kelkel]

Well got my back workout done wore out time for 4 fresh boiled egg

You are living on the edge!

[kelkel]

i have a bunch of friends

Lets not exaggerate......

[kelkel]

Agreed. I have doing this with the chest hammer strength machines and I'm seeing good results.

Yep. I'm gonna give it another go next Monday as well. I know you know what I mean, so often we just push up about 80-90% of the way and right back down without squeezing the peak. Really felt it.

[kelkel]

Oh I crushed legs today. Same old stuff, as I have little variety. But it still F'n works if you put your heart and mind into it!

Extensions: 2 sets, around 15 reps to failure (and beyond per Buzz Lightyear)
Squats: First working set did 10 slower reps. Meaning slow at the bottom, really squeezing it. It hurt. Second set went back to normal piston-like reps and surprisingly cranked out 15. Really had to gut the last 2-3. Got out from under it and had to kneel down over the bench to breath. M-Fker it was good.
Verticals: 2 sets, non-lock 12-15 reps.
Seated curls: 2 sets 12 ish reps with drop on last.
Usual calf crap.

Feeling these already. Started stretching and will do more of it so my back doesn't get pulled by over-tight hams (like usual.) Hate stretching.

[NACH3]

Oh I crushed legs today. Same old stuff, as I have little variety. But it still F'n works if you put your heart and mind into it!

Extensions: 2 sets, around 15 reps to failure (and beyond per Buzz Lightyear)
Squats: First working set did 10 slower reps. Meaning slow at the bottom, really squeezing it. It hurt. Second set went back to normal piston-like reps and surprisingly cranked out 15. Really had to gut the last 2-3. Got out from under it and had to kneel down over the bench to breath. M-Fker it was good.
Verticals: 2 sets, non-lock 12-15 reps.
Seated curls: 2 sets 12 ish reps with drop on last.
Usual calf crap.

Feeling these already. Started stretching and will do more of it so my back doesn't get pulled by over-tight hams (like usual.) Hate stretching.

Sounds like a killer in the zone session! Also, I Like the lil craziness in your posts got me fired up!

[NACH3]

Agreed. I have doing this with the chest hammer strength machines and I'm seeing good results.

Been using the incline a lot & decline...love the squeeze with the slower reps

[Sfla80]

Back done!

Bent dring pd 3w 1f 1w dd with very slow reps and holding as long as I could.

Long bar wide grip seated rows 2f 2w

Tbar hammer machine. 1f 1w 1 drop

High pully hammer underhand grip 2w

Low pully hammer 2w

Under hand grip pd s/s into behind neck pd. 2 sets burn outs.

Not a bad session but not the greatest.

Went to doc again on Tuesday. And of course for some reason he had me do all the movement tests again. Which through out the back/leg again. Was in pretty bad pain all day yesterday after the visit. And after this session I can barely walk again. But still hitting it hard as I can lol.

Damn insurance says epidural isn't a medical necessity

Also little man has ear infection and other infection. One shot today another tomorrow and two other meds. Good news is he's 32# the size of a 3 year old and he's only 15 months


Sent from my iPhone using Tapatalk

[Capebuffalo]

i have a bunch of friends in Disney this week

did you see a bunch of coonasses wearing Mardi Gras stuff yesterday?

Yes. And LSU everywhere.

[BG]

Yep. I'm gonna give it another go next Monday as well. I know you know what I mean, so often we just push up about 80-90% of the way and right back down without squeezing the peak. Really felt it.

I did it again today......it seems to take a lot of concentration or am I just dense?

[kelkel]

I did it again today......it seems to take a lot of concentration or am I just dense?

You're just not used to it. I know for sure I'm not, but a change of pace is good for us.
I'll get back to you on the dense question. Marcus always says yes, but I don't think I'm ready to take that leap yet.

[Bodacious]

Hey old farts!!!

Been along time, to long. I hope everyone is doing good. I am sure I have missed a ton. Just been super busy with life and work.

Glad to see some of the same guys in here and a fee new names.

I'm still at. I need to get back in here for sure. Hopefully in the next few weeks I can.

Take care!

[NACH3]

What's up fellas,

Legs are really sore... feel like I forced some growth on them finally.... but pulling back on shoulders today need to get in and out...

Been working 12+ shifts for training so not been as active on here just trying to sleep whenever I can lol slept good last night but used a relaxer now I'm s lol groggy but I needed that sleep!

Kickass everyone!!

[clarky.]

Morning fellas, still sore as fvck, BACK! The day and so so looking forward to it. Report back the night fellas.

[marcus300]

I'm back y'all

[Mr.BB]

Welcome back!!

[NACH3]

What's up MFers!

[Mr.BB]

What's up MFers!

Whats up? just pain

[BG]

I'll get back to you on the dense question. Marcus always says yes, but I don't think I'm ready to take that leap yet.

Thanks. I meant for that to be rhetorical, I should have worded it much better

[NACH3]

Thanks. I meant for that to be rhetorical, I should have worded it much better

Of course you did!

[NACH3]

Delts/traps
Stretching RC ex's(lots) lots of warm ups

-- DB Shrugs bent forward hitting rear traps/romboids/erectors
2w(100s) for time 1min

BB Shrugs
225/40 315/35 405/20 500/12 ---> drop 405/20+ 315/20 225/30 RP'd all sets
To failure

-- rev hammer strength press
135/185/225/225/185 working 185 and up plus drop all failure

Tri set
-- rear cable laterals pulling back isolating rears/rev flies/seated side laterals
3w each to failure w/forced reps on both rear and side laterals w/slow negs & long 10counts on last reps


Kel I tried flipping it it didn't work lol

[almostgone]

I'm back y'all

Yee haw and hell yeah!!

[songdog]

Good morning Marcus and the rest of you.Well my lats are sore I pushed it extra hard yesterday listening too wat Marcus said in is lil articles he wrote.Workout are faster and more intense no time to let the mind wonder my biggest problem.Well everyone have a great day and glad to see you back from your fishing trip with Mickey Marcus

[almostgone]

Just got settled in from work. Had to stop by the pharmacy to get some of meds. My TRT was Perrigo cyp this time. Supposedly there's still an off and on shortage of Sun Pharma? They didn't have Pfizer or I would've gone that route.
Must be close to my out of pocket max. Two of my heart meds, 4 syringes, 3cc of test, my Flexerils, and a script for the wife was under $7. Planning to get any and everything refilled that I can before a new benefit period begins.
Getting ready to crash as soon as I eat so I can hit the shop tonight.

[almostgone]

Yep. I'm gonna give it another go next Monday as well. I know you know what I mean, so often we just push up about 80-90% of the way and right back down without squeezing the peak. Really felt it.

I did it again today......it seems to take a lot of concentration or am I just dense?

Concentration. It's something I literally have to remind myself to focus on. I get sidetracked watching how the pecs work and forget to focus on the squeeze and short hold.

[clarky.]

FFS, ma boss asked me to work on a bit later the day. I never had to but i get on good with him and he is good to so i did, so no session fellas but it's all sound lol. Training shoulders with ma mate the mora and i'll get back done on saturday after work. FFS though, that means chest on monday.
Looking forward to the mora the gym is minted, it has everything you can think off.

[BG]

Concentration. It's something I literally have to remind myself to focus on. I get sidetracked watching how the pecs work and forget to focus on the squeeze and short hold.

Same here, I would do two reps and forget the next two then do it again.......maybe it will work good that way

[Capebuffalo]

Same here, I would do two reps and forget the next two then do it again.......maybe it will work good that way

Alternating concentration is more effective than consecutive concentration.

[kelkel]

Alternating concentration is more effective than consecutive concentration.

Wait, I forgot what we were just talking about.

[kelkel]

glad to see you back from your fishing trip with Mickey Marcus

Now that's funny. A lot of guys here won't get it....

[almostgone]

Mixing up a shake.

[clarky.]

Morning fellas, feel great and looking forward to ma session this afternoon. It will be fvcking brutal he's a big fvcker and strong as fvck, he does sets though but hey ho something different.
I will report back later fellas i hope everyone has a good safe wk end.

[almostgone]

Still working around the shoulder issue. Not nearly as irksome as it was, but still get some pain in l. anterior. Kind of weird because occasionally the pain moves all over the delts. Also, flat work is still more.comfortable than incline, and the shoulder likes presses better than flyes. Just did my best to keep it really intense, and not let the total reps get too high. Still frustrating to drop down on the weight, but I did get a really good lock on things with my mind.

RC work with bands.
Incline flyes- 2 w/u, Work-10+ reps, drop, 4+ reps.
Incline press- 2 w/u, Work1- 9 good reps. Rest for almost a minute. Work2- 4+ reps. Rest for 1 minute. Work3 w/ parallel grip- 6+ reps. I did bump up to a higher weight than usual on my second warmup set. Also, dropped a bit of weight between working sets.
Flat flyes- 2 w/u Work-5 reps, drop, 3+ reps.
Flat press- 2 w/u, Work1- 7 reps, drop,4+ reps. 1 minute rest. Work2 w/ parallel grip- 7 reps. Rest 1 minute. Work3- 6+ reps w/ a 10 count neg on last partial. Dropped a bit of weight between each working set.
Seated hammer curls- to failure.


34 minutes total.

[Back In Black]

Morning fellas, feel great and looking forward to ma session this afternoon. It will be fvcking brutal he's a big fvcker and strong as fvck, he does sets though but hey ho something different.
I will report back later fellas i hope everyone has a good safe wk end.

Make sure you return the favour and hit him with HIT sometime. Have fun

Chest and Biceps for me this morning.

Eating lots, not really gaining. Eating more.

[marcus300]

Quote of the day


If you are depressed you're living in the past.
If you are anxious you're living in the future.
If you are at peace you're living in the present.

[almostgone]

Morning, Marcus!

[NACH3]

Quote of the day


If you are depressed you're living in the past.
If you are anxious you're living in the future.
If you are at peace you're living in the present.

So true!