**Marcus's HIT Dungeon**

[Capebuffalo]

2 warm on bench machine

DB incline 2 working presses into flys

DB flat 2 working presses into flys. I crushed my chest with these.

Decline machine 2 working double drop

Seated cable flys. 2 working double drop

Right at 20 min. Gasping for air.

[AKD_FitChick]

Bump
You think it's just vertigo or having hormones out of whack also could be the problem?? I've had vertigo and it does suck!

Thanks for bumping this. GGR does not think it's the var at all. Either eardrums or infection coming on. I had another episode last night. I am going to make sure I stop this weekend and actually just chill the frick out.


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[AKD_FitChick]

Definitely come around more often. Lots of motivation and it's fun as well!

Oh I am here!!!


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[AKD_FitChick]

Good morning all! Slept a little off last night. New temperpedic bed and it's a little firm for my taste, lower back a little sore. Off to the gym for quads. I am going to remember all the advice from you all and really pay attention to my body.

Looking good Cape!


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[Capebuffalo]

Good morning all! Slept a little off last night. New temperpedic bed and it's a little firm for my taste, lower back a little sore. Off to the gym for quads. I am going to remember all the advice from you all and really pay attention to my body.

Looking good Cape!


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Kill it this morning.

[almostgone]

Does anyone experience really bad vertigo on cycle of var or know if it causes it? Since later last week, I have started feeling off a little at points throughout the day. Then Friday evening when I was moving my friends storage unit, I was on the 2nd floor and literally felt the building start waving like I was in waves or a building built on rollers for earthquakes, my friend and boyfriend said my coloring was way off and I literally had to sit down cause I thought I was going to pass out. Then Saturday it happened again. It's scary when it happens, cause I am a workhorse and never really get slowed down, and it scares me a little. Sunday it happened again when I was walking through Ikea with my little one, I felt like the building was moving again and very tunnely like it was closing in on me. Had to get out of there super fast. I know I need rest. I have been literally non stop for 3 weeks. Could that be it with working out heavy and maybe not enough calories this weekend? I have upped my calories, and prepped everything last night for this week. Or could it be the var? I have never had these sides prior AND I don't want to not finish this cycle. But I worry I am doing too much. I am also on T3 75mcg/T4 40mcg daily not for vanity, but for actual health. I am also on female hormones 200mg of progesterone, cause I don't produce them naturally.....Any help would be greatly welcomed.

Update: Today it's happening today off and on, but milder. I am making sure to eat every 3 hours something. Not even hungry, but eating.

No issues with var causing vertigo. Totally unrelated, but 19-nors seem to drive my blood glucose down. Have you checked/do you check your glucose levels regularly?

[NACH3]

2 warm on bench machine

DB incline 2 working presses into flys

DB flat 2 working presses into flys. I crushed my chest with these.

Decline machine 2 working double drop

Seated cable flys. 2 working double drop

Right at 20 min. Gasping for air.

I Gotta pick it up lol

Nice work Cape!

[Capebuffalo]

I Gotta pick it up lol

Nice work Cape!

I'm not going to lie it took a lot out of me. Took a while for my heart rate and breathing to get back to normal.

[NACH3]

I'm not going to lie it took a lot out of me. Took a while for my heart rate and breathing to get back to normal.

Hell, I'm sure it did

[NACH3]

Thanks for bumping this. GGR does not think it's the var at all. Either eardrums or infection coming on. I had another episode last night. I am going to make sure I stop this weekend and actually just chill the frick out.


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I didn't think it was the var at all either but what AG had brought up has myself thinking if my glucose is low too... I've been much more lethargic but I've also picked up a bug or two in the past couple wks!

Definitely rest when you feel tired I know it's tough while on, but it's very necessary as I do suffer from the same problem(always going) but I've backed off and feel like I need to pullback for a bit myself!

[BG]

I decided to take the week off. My back for some reason feels like I was hit with a bat.

Same damn thing here buddy, started stretching this morning and going to do some every Two hours or so. Felt like someone stuck a knife in my lower back.

[AKD_FitChick]

Quads complete. So after a rough night on new mattress I was only able to do regular squats and not as heavy as weight, the dang lower back. So I did extra lunges. A guy at my gym (who looks like he should be here on this forum, really nice guy) told me that I should be doing more hack squats cause it keeps my back straight. I am tending to agree with him. Thoughts? How can I do different variation without hurting my back?

Squats - 12, 75lb note to go way up
10, 95lb go up, 8 reps 110lbs

Front squat - skipped lower back ouch

Leg ext - 12 rep, 100lbs go up next week
10 rep 110lbs
8 rep 130lbs

Leg press - 12, 270
10, 320
8 360

Dumbbell walking lunges 10 each leg, 3 sets
40lb
50lb
50lb
Did this 2x since I didn't so front squats

Hack
12, 140
10, 180
8, 200lbs

Calf raises many and up to 35lb dumbbells could go higher

Weighted abs with 35 lb plate and hangin leg lifts 60 each

Shower time!!!!

If it wasn't for my lower back I could have done more. For sure not burned out, I wanted to hurt walking down the stairs in a good way of course. Had to wear my knee sleeve.

What's something else I can add in on quad day?


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[songdog]

Good morning everyone! Chest today and cardio!

[kelkel]

Same damn thing here buddy, started stretching this morning and going to do some every Two hours or so. Felt like someone stuck a knife in my lower back.

Funny you say that. Last Wednesday I was getting ready to go hit legs. Picked up the dog off my lap (all 2.5 lbs of her) and felt like I got stabbed in the left lower lat area. Not spine, but muscle. Spasm, cramp, no clue. Went and got through legs but did skip squats. Then over the next few days is when the cold/flu hit me so odds are it's related. I did do some reading that it's not uncommon for the flu to effect back muscle and can make it much more sensitive. Even read the skin can feel more sensitive which mine does tremendously. It just feels fatigued and overly sensitive and tingling. F'n weird for sure. I don't need cold meds anymore but did just take some nsaid's to see if it helps with the back pain and sensitivity.

It all has to do with cytokines and inflammation.

[kelkel]

What's something else I can add in on quad day?


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Static smith machine lunges. You'll love them.

[AKD_FitChick]

Static smith machine lunges. You'll love them.

Awe!!!! Yes, forgot about those bad boys! Adding them on!


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[kelkel]

Awe!!!! Yes, forgot about those bad boys! Adding them on!


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What I mean is one leg at a time. Not a rotation. Lock in position with your leg back and do all reps with one leg, rest briefly then the other.

[Sfla80]

Morning everyone!

Work this morning. Usually would hit chest tonight. But thinking switching to shoulders?

Did back yesterday and will have Wednesday off. Then Thursday will be whichever I don't hit today


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[marcus300]

[marcus300]

Quads complete. So after a rough night on new mattress I was only able to do regular squats and not as heavy as weight, the dang lower back. So I did extra lunges. A guy at my gym (who looks like he should be here on this forum, really nice guy) told me that I should be doing more hack squats cause it keeps my back straight. I am tending to agree with him. Thoughts? How can I do different variation without hurting my back?

Squats - 12, 75lb note to go way up
10, 95lb go up, 8 reps 110lbs

Front squat - skipped lower back ouch

Leg ext - 12 rep, 100lbs go up next week
10 rep 110lbs
8 rep 130lbs

Leg press - 12, 270
10, 320
8 360

Dumbbell walking lunges 10 each leg, 3 sets
40lb
50lb
50lb
Did this 2x since I didn't so front squats

Hack
12, 140
10, 180
8, 200lbs

Calf raises many and up to 35lb dumbbells could go higher

Weighted abs with 35 lb plate and hangin leg lifts 60 each

Shower time!!!!

If it wasn't for my lower back I could have done more. For sure not burned out, I wanted to hurt walking down the stairs in a good way of course. Had to wear my knee sleeve.

What's something else I can add in on quad day?


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Try db lunges but one leg at a time and pulse the lunge without any rest, just pivot up and down and keep constant tension on the muscle, once you have done both legs for a couple of sets of higher end reps go into stiff leg dead lifts with the same db's soft knee - its a killer and Mrs Marcus does them all the time

[almostgone]

Quads complete. So after a rough night on new mattress I was only able to do regular squats and not as heavy as weight, the dang lower back. So I did extra lunges. A guy at my gym (who looks like he should be here on this forum, really nice guy) told me that I should be doing more hack squats cause it keeps my back straight. I am tending to agree with him. Thoughts? How can I do different variation without hurting my back?

Squats - 12, 75lb note to go way up
10, 95lb go up, 8 reps 110lbs

Front squat - skipped lower back ouch

Leg ext - 12 rep, 100lbs go up next week
10 rep 110lbs
8 rep 130lbs

Leg press - 12, 270
10, 320
8 360

Dumbbell walking lunges 10 each leg, 3 sets
40lb
50lb
50lb
Did this 2x since I didn't so front squats

Hack
12, 140
10, 180
8, 200lbs

Calf raises many and up to 35lb dumbbells could go higher

Weighted abs with 35 lb plate and hangin leg lifts 60 each

Shower time!!!!

If it wasn't for my lower back I could have done more. For sure not burned out, I wanted to hurt walking down the stairs in a good way of course. Had to wear my knee sleeve.

What's something else I can add in on quad day?


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Reverse hacks? Leg curls?
Also, something Kel shared with us years ago is that it is good to do a little ab work before legs or back, and hit the leg extensions prior to moving heavy weight. Some ab work really gets the blood flowing in the core area and leg extensions give the knees a chance to get loose and warm.

[marcus300]

Reverse hacks?

oh yes if you have a V squat machine reverse the fuck out of that.

[marcus300]

AG - I love you

[Capebuffalo]

Quads complete. So after a rough night on new mattress I was only able to do regular squats and not as heavy as weight, the dang lower back. So I did extra lunges. A guy at my gym (who looks like he should be here on this forum, really nice guy) told me that I should be doing more hack squats cause it keeps my back straight. I am tending to agree with him. Thoughts? How can I do different variation without hurting my back?

Squats - 12, 75lb note to go way up
10, 95lb go up, 8 reps 110lbs

Front squat - skipped lower back ouch

Leg ext - 12 rep, 100lbs go up next week
10 rep 110lbs
8 rep 130lbs

Leg press - 12, 270
10, 320
8 360

Dumbbell walking lunges 10 each leg, 3 sets
40lb
50lb
50lb
Did this 2x since I didn't so front squats

Hack
12, 140
10, 180
8, 200lbs

Calf raises many and up to 35lb dumbbells could go higher

Weighted abs with 35 lb plate and hangin leg lifts 60 each

Shower time!!!!

If it wasn't for my lower back I could have done more. For sure not burned out, I wanted to hurt walking down the stairs in a good way of course. Had to wear my knee sleeve.

What's something else I can add in on quad day?


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Sissy squats.

[Sfla80]

Definitely try reverse v-squat if you have it!!



Also the static lunges kel mentioned are a killer movement. Used to elevate the back leg onto a bench also.


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[hammerheart]

Funny you say that. Last Wednesday I was getting ready to go hit legs. Picked up the dog off my lap (all 2.5 lbs of her) and felt like I got stabbed in the left lower lat area. Not spine, but muscle. Spasm, cramp, no clue. Went and got through legs but did skip squats. Then over the next few days is when the cold/flu hit me so odds are it's related. I did do some reading that it's not uncommon for the flu to effect back muscle and can make it much more sensitive. Even read the skin can feel more sensitive which mine does tremendously. It just feels fatigued and overly sensitive and tingling. F'n weird for sure. I don't need cold meds anymore but did just take some nsaid's to see if it helps with the back pain and sensitivity.

It all has to do with cytokines and inflammation.

I've got some pseudoflu with congested sinuses and sore throat, it stacks up to testflu and tinnitus from blasting.

[AKD_FitChick]

I didn't think it was the var at all either but what AG had brought up has myself thinking if my glucose is low too... I've been much more lethargic but I've also picked up a bug or two in the past couple wks!

Definitely rest when you feel tired I know it's tough while on, but it's very necessary as I do suffer from the same problem(always going) but I've backed off and feel like I need to pullback for a bit myself!

I am for sure going to get a glucose tester like Doc suggested a kind too. I do have a weak immune system, so I do need to slow down at times. I am going to force myself this weekend to chill some. I am super swamped with work and outside work that I take on too for family, so I crazy busy, I do really well in CHAOS. It almost balances me out. BUT I WILL REST I promise. Otherwise my body will force me to like last time and knock my thyroid out of whack and I will hit a wall for 3 months again and I CANNOT have that happen. Lifting is my peace, my mediation, my escape. There is nothing better than hitting it hard.....and pushing my body

[AKD_FitChick]

What I mean is one leg at a time. Not a rotation. Lock in position with your leg back and do all reps with one leg, rest briefly then the other.

I got it. Thanks for clarifying though. I used to do those all the time. Miss them!

[marcus300]

I've got some pseudoflu with congested sinuses and sore throat, it stacks up to testflu and tinnitus from blasting.

You've got one serious case of illness anxiety or probably the worse hypochondriac ive seen. Fuck bizz you need some serious help my man. Chill and enjoy life instead of worrying you got every illness in the book lol

[AKD_FitChick]

Reverse hacks? Leg curls?
Also, something Kel shared with us years ago is that it is good to do a little ab work before legs or back, and hit the leg extensions prior to moving heavy weight. Some ab work really gets the blood flowing in the core area and leg extensions give the knees a chance to get loose and warm.

I do those on my hamstring days. I divide out my lifts. I will clarify in a new post for everyone to see so they aren't wondering why i am skipping major lifts. Nach actually had to bring me back down to earth and lower my hamstring day, had like 11 lifts, now down to 8......Will update that here.

[hammerheart]

You've got one serious case of illness anxiety or probably the worse hypochondriac ive seen. Fuck bizz you need some serious help my man. Chill and enjoy life instead of worrying you got every illness in the book lol

I'm not worried at all, I just feel lousy from the T.

Were I worried, I would come off.

[AKD_FitChick]

Sissy squats.

LOL at first I thought you were calling me a sissy, and I thought to myself, fuck yeah my weights on squats are pretty sissy, but then I remembered you are way nice so googled sissy squats and ah ha, you didn't call me a sissy, it's a GREAT suggestion!

I have never seen that.

[almostgone]

Funny you say that. Last Wednesday I was getting ready to go hit legs. Picked up the dog off my lap (all 2.5 lbs of her) and felt like I got stabbed in the left lower lat area. Not spine, but muscle. Spasm, cramp, no clue. Went and got through legs but did skip squats. Then over the next few days is when the cold/flu hit me so odds are it's related. I did do some reading that it's not uncommon for the flu to effect back muscle and can make it much more sensitive. Even read the skin can feel more sensitive which mine does tremendously. It just feels fatigued and overly sensitive and tingling. F'n weird for sure. I don't need cold meds anymore but did just take some nsaid's to see if it helps with the back pain and sensitivity.

It all has to do with cytokines and inflammation.

Did some reading on the pain inflammation cycle years ago when I was out on med. leave. It's wild how much role cytokines play in pain process plus some are "pro" inflammatory and some are not. Also, got me how they can affect nearby and distant cells.
Pretty much over my head but I had plenty of time to read and reread the Pubmed stuff and get a basic grasp.
Hope the issue passes, Kel. Pet the dog for me.

[Capebuffalo]

LOL at first I thought you were calling me a sissy, and I thought to myself, fuck yeah my weights on squats are pretty sissy, but then I remembered you are way nice so googled sissy squats and ah ha, you didn't call me a sissy, it's a GREAT suggestion!

I have never seen that.

There is nothing sissy about a sissy squat. Lol.
I saw your last weeks leg workout, I wouldn't call you a sissy after seeing how much you did. My legs were sore from reading it.

[AKD_FitChick]

Lift schedule so you all can see: I do abs every day, but not super heavy on not noted days. I change my routine up every 6 weeks, this phase I am lifting major body part once a week. At Nach and Doc and Cape suggestion I lowered my reps, 3 sets of 12, 10, 8 with high intensity. This is my first week on this new phase, so I am making notes on where to go heavier so starting this coming Saturday I can push it more.

Saturday - Chest
Sunday - Hamstrings/Glutes/Calves/ABS (heavy abs)
Monday - Back
Tuesday - Quads/Calves/ABS (heavy abs)
Wednesday - HIIT (if I feel a little off I will rest)
Thursday - Shoulders and Arms
Friday - Rest

[almostgone]

AG - I love you

Right back at you, boss!

[AKD_FitChick]

There is nothing sissy about a sissy squat. Lol.
I saw your last weeks leg workout, I wouldn't call you a sissy after seeing how much you did. My legs were sore from reading it.

My legs are pretty strong. So thanks!!! I just get scared of pushing them, it's my mind that holds me back. I was racing a dirt bike years ago and fell on my knee and chipped it and instead of having it removed it's just hanging out in there, some days are good days, some are not. My knee doesn't always cooperate with me, but I push when it does! I am scared to blow it. Believe me though I will push like a motherf'er when I can!

Those sissy squats look bad ass, I think i will add them in place of my front squat and the static lunges (since I do walking already) in place of smith machine squats.

Funny story, my BF is pretty strong upper body, he had a back injury so he had to go light on legs for a year, but for the past year, he is back.....but he didn't believe how strong I am, so I challenged him to a leg wrestle and 3 seconds later I flipped his ass so quick......I love him for seeing the strength in me and finding it sexy instead of being embarrassed that I flipped him.

[Capebuffalo]

Lift schedule so you all can see: I do abs every day, but not super heavy on not noted days. I change my routine up every 6 weeks, this phase I am lifting major body part once a week. At Nach and Doc and Cape suggestion I lowered my reps, 3 sets of 12, 10, 8 with high intensity. This is my first week on this new phase, so I am making notes on where to go heavier so starting this coming Saturday I can push it more.

Saturday - Chest
Sunday - Hamstrings/Glutes/Calves/ABS (heavy abs)
Monday - Back
Tuesday - Quads/Calves/ABS (heavy abs)
Wednesday - HIIT (if I feel a little off I will rest)
Thursday - Shoulders and Arms
Friday - Rest

I would move back. If you torch your back it will effect your leg workout. You won't get as much out of it. You need more than one day of rest. You grow at home not at the gym.

Here's mine. It does change on how I feel
Monday legs
Tues Chest
Wed Back
Thurs Shoulders
Fri Arm

But everyday is hit for me.

And remember less is more if you put everything you have into it. But you have to put everything into them. I'm usually only doing two sets. The last set I may get 5 4 or 2 reps. But I'm spent. But that's like we talked about drops rest pause partials negatives. Get everything out of each set like your life depends on it. It took a while but I listened to Marcus and I began to grow.

[AKD_FitChick]

I would move back. If you torch your back it will effect your leg workout. You won't get as much out of it. You need more than one day of rest. You grow at home not at the gym.

Here's mine. It does change on how I feel
Monday legs
Tues Chest
Wed Back
Thurs Shoulders
Fri Arm

But everyday is hit for me.

I would say everyday is hiit for me too! I am sweating at the gym, while everyone else still looks pretty. I take very little breaks and if I do, I am jumping or something. With keeping this same phase where should I move back too? I never get sore off of back either. Did it yesterday and nothing......I can lift pretty good on my back too. Next week though I am doing your way.....slow down.

[AKD_FitChick]

I would move back. If you torch your back it will effect your leg workout. You won't get as much out of it. You need more than one day of rest. You grow at home not at the gym.

Here's mine. It does change on how I feel
Monday legs
Tues Chest
Wed Back
Thurs Shoulders
Fri Arm

But everyday is hit for me.

Maybe switch back with shoulders and arms?