**Marcus's HIT Dungeon**

[Capebuffalo]

DB side Lateral Raises 1 warm 2 working

Military press 2'working rp

Cable Military presses 2 working drop

Reverse pec deck 2 working rp

Incline Military machine 2 working.

[AKD_FitChick]

You know you're working hard at the gym when you have to say fuck out loud many many times. Sweating too and I freaking love it!


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[Capebuffalo]

You know you're working hard at the gym when you have to say fuck out loud many many times. Sweating too and I freaking love it!


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Sounds like you're having an orgasmic work out.

[tarmyg]

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

You might want to look at a continuous glucose monitoring system. I was attending a nutrition conference this past weekend and these devices are pretty amazing. Correlating food intake to glucose levels have a completely new meaning to me after seeing this stuff.

[AKD_FitChick]

Won't find me in a gym today - it's nasty... must be gettin the rain from you southerners

Fluids shks and rest

Thx fellas

Feel better!! Lots of rain here in the PNW


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[Sfla80]

Seems like everywhere this weather is happening. We might get it bad today. That cold front is gonna hit us tonight. Been 90s all week. Tomorrow when I wake for work will be 40s

Haircut now. And counting down hours to kill my arms tonight.

Day spent with my boy though. Should be a good one. Enjoy everyone. Stay safe


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[AKD_FitChick]

Will update with lift soon!


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[NACH3]

Will update with lift soon!


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Good stuff, AKD! Keep using your log and here to post pics so we can help you get to where you really want to be and then some!

Looking great girl!

[AKD_FitChick]

Good stuff, AKD! Keep using your log and here to post pics so we can help you get to where you really want to be and then some!

Looking great girl!

Will do! I will update log too for other woman looking to do a cycle!


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[Capebuffalo]

Will update with lift soon!


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I didn't realize we were having a gun show today.

Nice. Keep up the hard work. It's paying off.

[AKD_FitChick]

I didn't realize we were having a gun show today.

Nice. Keep up the hard work. It's paying off.

My baby muscles will grow. I keep talking to them "grow baby grow" maybe they will listen


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[AKD_FitChick]

Shoulders and Arms - suggestions on how to post this is welcomed?

Overhead Press - barbell
3 sets 12, 10, 8
50lb high weight (this was hard on last one)

DB Side Raise
3 sets 12, 10, 8
20'slb high weight (note to go up)

Cable Upright Rows superset w/bicep curls - also added in 35lb plate front raise 10 reps in between sets
12 - 55lb e exercise
10 - 65
8 - 75

Reverse Cable (delts)
Free motion
3 sets 12, 10, 8

DB Curls in and outs
3 sets 12, 10, 8
high 22.5lb DB's

BB straight bar curls
3 sets 12, 10, 8
high 50lb BB, a lifter at the gym gave me advice to go down in weight so I can get full ranges to get that pop right by elbow crease. I love the help I get from fellow lifters

Tri Kick back
3 sets 12, 10, 8
25lb high weight

Rope Pull Down
3 sets 12, 10, 8
75 high weight (only got 6 reps last set)

Tri Dip Machine
3 sets 12, 10, 8
165lb highest weight

Then finished up with decline abs with 35lb plate 3 sets of 20, then v ups 10 each side x 3, then boring sit ups

All under an 65 min....sweated...loved it. I still left wanting more.

[AKD_FitChick]

DB side Lateral Raises 1 warm 2 working

Military press 2'working rp

Cable Military presses 2 working drop

Reverse pec deck 2 working rp

Incline Military machine 2 working.

Looking good!!!

[almostgone]

Crazy about the storms. Family in GA got nailed too. But did u hear they also had an earthquake in GA last night???? Crazy!!

How's the back now AG??


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Back actually feels fairly decent. Thanks! Took another half of a Flexeril about an hour ago and getting ready to eat and crash. Want to wake up feeling fine and ready to punish my legs some!
We do get occasional earthquakes. If I recall correctly the Oconee nuclear plant a little ways up the road is built right at/on a old fault line.
We had a fairly small quake a within the last year or two. It was wild because I was sitting in my recliner and the beast was laying on the floor beside my chair. All of the sudden he jumped up and started growling and whining. Just a few seconds later there was quick rumble and it felt like recliner dropped out from underneath me. LOL, the wife slept straight through it.
That was just a minor thing, too. Couldn't imagine dealing with small quakes or larger events on a regular basis.

[almostgone]

Seems like everywhere this weather is happening. We might get it bad today. That cold front is gonna hit us tonight. Been 90s all week. Tomorrow when I wake for work will be 40s

Haircut now. And counting down hours to kill my arms tonight.

Day spent with my boy though. Should be a good one. Enjoy everyone. Stay safe


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Windy here now and getting cool quickly. Of course after the downpour there will be lots of shallow rooted trees flopping over. Enjoy.your day, Sfla!

[almostgone]

Ok, Marcus called and suggested I take another 1/2 Flexeril, so I couldn't argue.

Everyone have a good one, it's almost Friday.

[Capebuffalo]

Shoulders and Arms - suggestions on how to post this is welcomed?

Overhead Press - barbell
3 sets 12, 10, 8
50lb high weight (this was hard on last one)

DB Side Raise
3 sets 12, 10, 8
20'slb high weight (note to go up)

Cable Upright Rows superset w/bicep curls - also added in 35lb plate front raise 10 reps in between sets
12 - 55lb e exercise
10 - 65
8 - 75

Reverse Cable (delts)
Free motion
3 sets 12, 10, 8

DB Curls in and outs
3 sets 12, 10, 8
high 22.5lb DB's

BB straight bar curls
3 sets 12, 10, 8
high 50lb BB, a lifter at the gym gave me advice to go down in weight so I can get full ranges to get that pop right by elbow crease. I love the help I get from fellow lifters

Tri Kick back
3 sets 12, 10, 8
25lb high weight

Rope Pull Down
3 sets 12, 10, 8
75 high weight (only got 6 reps last set)

Tri Dip Machine
3 sets 12, 10, 8
165lb highest weight

Then finished up with decline abs with 35lb plate 3 sets of 20, then v ups 10 each side x 3, then boring sit ups

All under an 65 min....sweated...loved it. I still left wanting more.

Nice work out. I notice everything is 12-10-8. Your holding back. Increase the weight girl.

[AKD_FitChick]

Nice work out. I notice everything is 12-10-8. Your holding back. Increase the weight girl.

12, 10, 8 is reps....3 sets of 12, 10, 8 increasing weight on each set as I go from 12-8. Is that what you meant, or are you telling me to PUSH harder. I couldn't get more then 50lbs of 8 reps on shoulder press BB

I just listed my heaviest weight, so I didn't bombard the thread with my measly weights.

[Capebuffalo]

12, 10, 8 is reps....3 sets of 12, 10, 8 increasing weight on each set as I go from 12-8. Is that what you meant, or are you telling me to PUSH harder. I couldn't get more then 50lbs of 8 reps on shoulder press BB

I just listed my heaviest weight, so I didn't bombard the thread with my measly weights.

Could you have gotten 60lbs for 3 reps? Then dropped to 40 lbs and gotten a couple more reps?

I used to think I needed an exact rep count. but what that does is in your mind you don't put everything in the prior set because you know you won't get the number you think you have to get on the next set. Try this pick a weight you know you can't get 10 reps on. Do as many as you can but don't count. Increase the weight and don't count the next reps. Just go till you can't do another. Then drop the weight and don't count the reps. Go till you can't go any more.

Yes. Push harder. You have a lot more that you aren't tapping into yet. And when you do the results will come fast.

[AKD_FitChick]

Yes, I know I could have lifted that for 3 reps......dang you. AWE that's what you mean by drop weights.......Light bulb went off.

for f*ck sakes.....you are totally correct. I know I more that I can give, especially if I do it your way. I have never thought of it that way.....I am such a numbers person I get fixated on it. Time to break cycles in the mind.

Words to live by "Try this pick a weight you know you can't get 10 reps on. Do as many as you can but don't count. Increase the weight and don't count the next reps. Just go till you can't do another. Then drop the weight and don't count the reps. Go till you can't go any more"

Talk about MOTIVATION for next lift......push push push

[Capebuffalo]

Yes, I know I could have lifted that for 3 reps......dang you. AWE that's what you mean by drop weights.......Light bulb went off.

for f*ck sakes.....you are totally correct. I know I more that I can give, especially if I do it your way. I have never thought of it that way.....I am such a numbers person I get fixated on it. Time to break cycles in the mind.

Words to live by "Try this pick a weight you know you can't get 10 reps on. Do as many as you can but don't count. Increase the weight and don't count the next reps. Just go till you can't do another. Then drop the weight and don't count the reps. Go till you can't go any more"

Talk about MOTIVATION for next lift......push push push

Now you get it. It's a mental thing. That is what Marcus has been instilling in us for years. Then you are maximizing your training. No wasted time. No wasted energy.

[AKD_FitChick]

Now you get it. It's a mental thing. That is what Marcus has been instilling in us for years. Then you are maximizing your training. No wasted time. No wasted energy.

Thank you Marcus!!!




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[Capebuffalo]

I can't move without my back hurting from yesterday. Nice.
Hey Cape who's your best friend? DOMS.

[Sfla80]

Just killed my arms!!

And I might have a new recipe for my thread lol. I'll wait to taste it before I post hahahha.

Vbar pd 4w 2f 1w (1 pin away from whole stack) ddd

Db over head (French press) 1f 2w (90s) dd 70-55 with partials

Hammer strength dip machine 2f 1w (felt strong so added more weight a bp here but man did it hurt my back :/) dd after still.

Reverse grip incline skulls ( had to try these. I loved them. But need to find my working weights) did 3 sets. Light weight high reps.

Seated alt db curls 2f 1w dd partials

Hammer strength preacher 2 handed close grip. 1f 2w ddd

Bent over iso db curl 3 sets burn out

Torched!

Here's dinner in the making




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[Capebuffalo]

Just killed my arms!!

And I might have a new recipe for my thread lol. I'll wait to taste it before I post hahahha.

Vbar pd 4w 2f 1w (1 pin away from whole stack) ddd

Db over head (French press) 1f 2w (90s) dd 70-55 with partials

Hammer strength dip machine 2f 1w (felt strong so added more weight a bp here but man did it hurt my back :/) dd after still.

Reverse grip incline skulls ( had to try these. I loved them. But need to find my working weights) did 3 sets. Light weight high reps.

Seated alt db curls 2f 1w dd partials

Hammer strength preacher 2 handed close grip. 1f 2w ddd

Bent over iso db curl 3 sets burn out

Torched!

Here's dinner in the making




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Damn so you did kill it. How were those reverse grip skull crushers? I have arms tomorrow. And I'm doing them. Any tips or thoughts?

With the French press w/90 how Doug you keep it from hitting you in the head? I'm bashing myself. Do you keep elbows back or straight up?

[Sfla80]

Damn so you did kill it. How were those reverse grip skull crushers? I have arms tomorrow. And I'm doing them. Any tips or thoughts?

With the French press w/90 how Doug you keep it from hitting you in the head? I'm bashing myself. Do you keep elbows back or straight up?

Reverse skulls I loved. Definitely a didn't feel of tightness in tris. But I only used 40s to get form down. So maybe start with 40s and go from there? I mean I figuring we are kinda close in strength. I think u have me beat though.

French press back is slightly arched. Head slightly forward. Elbows slightly behind head? Best way I can describe


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[Capebuffalo]

Reverse skulls I loved. Definitely a didn't feel of tightness in tris. But I only used 40s to get form down. So maybe start with 40s and go from there? I mean I figuring we are kinda close in strength. I think u have me beat though.

French press back is slightly arched. Head slightly forward. Elbows slightly behind head? Best way I can describe


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Ok. I'll start with 90 lbs then. Lol. Just kidding. Was it an ackward movement. It seems weird but Nacho knows his shit.

I'll arch my back on fp. Tired of knocking the hell out of my head.

Thx buddy. I'm gunning for you in the summer. Be ready. .

[Sfla80]

Trust me. I'm trying my hardest to be ready. And getting better with eating.

Awkward with hand placement. I think I kept them on inner bend of the bar. Definitely need more weight. I don't doubt u could do 90s lol. Just like to test the waters and get my form down before hitting it completely hard.


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[Capebuffalo]

Trust me. I'm trying my hardest to be ready. And getting better with eating.

Awkward with hand placement. I think I kept them on inner bend of the bar. Definitely need more weight. I don't doubt u could do 90s lol. Just like to test the waters and get my form down before hitting it completely hard.


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Dude I'll start with the 20 to see what this is about. My luck I'll tear my Triceps.

[Sfla80]

Dude I'll start with the 20 to see what this is about. My luck I'll tear my Triceps.

Lol, seems like something like that would happen to me hahahah.

Yeah start light get movement down. Exactly like Nach said.


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[Sfla80]

Here's dinner. Was really good actually.

I'll write up the recipe when I get a chance.





These first two pics, is a perfect diet meal.

This last one, is cause the family doesn't diet, and needed a starch lol




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[Capebuffalo]

Lol, seems like something like that would happen to me hahahah.

Yeah start light get movement down. Exactly like Nach said.


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How was that Fish? Did it make the cut?

[Capebuffalo]

Here's dinner. Was really good actually.

I'll write up the recipe when I get a chance.





These first two pics, is a perfect diet meal.

This last one, is cause the family doesn't diet, and needed a starch lol




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I dig on swine. But what is the last pic?

[songdog]

Will update with lift soon!


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Hell for a minute I thought that was OB then I saw your hair! Looking good

[Sfla80]

I dig on swine. But what is the last pic?

Twice baked potatoes.

Bake them, scoop them out. Make into mashed with what ever ingredients u want. Stuff back inside and bake them off


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[Sfla80]

I dig on swine. But what is the last pic?

And this pickled cabbage. Absolutely perfect for low carb days.


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[AKD_FitChick]

Hell for a minute I thought that was OB then I saw your hair! Looking good

I am going to just smile and nod at this one ☝️


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[AKD_FitChick]

Finally home. Eager for dinner....not lifting tomorrow morning, it's my rest day. Can't wait for chest on Saturday and to implement all I am learning. Thanks to Cape and Nach and all you others for giving this chick some good insight.


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[songdog]

I am going to just smile and nod at this one ☝️


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Yeah your arms are bigger

[almostgone]

Dang back is still being a royal S.O.B. Woke up with it spasming, so decided not to push my luck and end up with a pissy shoulder and my back giving me grief as well. Just finished rumble rolling and doing a little band work for shoulders. Will have a go at it.tomorrow night.