**Marcus's HIT Dungeon**

[NACH3]

Morning Song Going to be 80's this week. All sun. Gotta get the truck washed. It used to be black. Now it's green and grey.

80s here too... this temp change needs to just stay where it's at!

[AKD_FitChick]

You all need to stop rubbing in the 80 degrees, high of 55 here and guess what?? Rain!!!

Shoulders and arms

Overhead press BB
Warm - 40lb 10 rep
S1 - 50lb 9 reps
S2 - 60lb 4 reps
Drop - 50 8 rep
Drop - 40 8 rep

Side raise
Warm - 17.5 each 10 reps
S1 - 20 each 8 rep
S2 - 22.5 each 7 reps
Drop - 17.5 each 8 rep

Cable upright superset bicep curl
Warm - 45
S1 - 65 10 rep / 65 11 rep
S2 - 80 8 rep / 10 rep
S3 - 85 6 rep / 3 rep
Drop - 75 5 rep / 65 6 rep

Reverse cable super set 35lb plate front raises w/ double drop
Warm 20lb 12 rep
S1 - 25 8 rep
S2 - 30 3 rep
S3 - 25 5 rep
Drop - 20 13 rep

DB in and out curls
Warm
S1 12 rep
S2 5 reps
Drop 6 rep

Barbell curl
Warm - 40 12 rep
S1 - 50 8 rep
S2 - 55 4 rep
Drop - 45 8 reps
Wrist was hurting even with grips

Tri Kicks
3 sets with drop and warm

Dip machine
Warm 135
S1- 165 9 rep
S2 - 180 7 rep
Drop - 165 8 rep

Tri rope pull down
Warm 60
S1 - 70 9 reps
S2 - 80 5 reps
Drop - 70 7 reps

Abs too just weighted plate today.

My right shoulder was fighting me a tad, but kept going!

Was a little tired. I typically always superset on weekdays and love it. 50 min with abs



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[Capebuffalo]

You all need to stop rubbing in the 80 degrees, high of 55 here and guess what?? Rain!!!

Shoulders and arms

Overhead press BB
Warm - 40lb 10 rep
S1 - 50lb 9 reps
S2 - 60lb 4 reps
Drop - 50 8 rep
Drop - 40 8 rep

Side raise
Warm - 17.5 each 10 reps
S1 - 20 each 8 rep
S2 - 22.5 each 7 reps
Drop - 17.5 each 8 rep

Cable upright superset bicep curl
Warm - 45
S1 - 65 10 rep / 65 11 rep
S2 - 80 8 rep / 10 rep
S3 - 85 6 rep / 3 rep
Drop - 75 5 rep / 65 6 rep

Reverse cable super set 35lb plate front raises w/ double drop
Warm 20lb 12 rep
S1 - 25 8 rep
S2 - 30 3 rep
S3 - 25 5 rep
Drop - 20 13 rep

DB in and out curls
Warm
S1 12 rep
S2 5 rel
Drop 6 rep

barbell curl
Warm - 40 12 rep
S1 - 50 8 rep
S2 - 55 4 rep
Drop - 45 8 reps
Wrist was hurting even with grips

Tri Kicks
3 sets with drop and warm

Dip machine
Warm 135
S1- 165 9 rep
S2 - 180 7 rep
Drop - 165 8 rep

Tri rope pull down
Warm 60
S1 - 70 9 reps
S2 - 80 5 reps
Drop - 70 7 reps

Abs too just weighted plate today.

My right shoulder was fighting me a tad, but kept going!

Was a little tired. I typically always superset on weekdays and love it. 50 min with abs



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D- I think you got it. That looks great. How did it feel going heavier and less reps?

[AKD_FitChick]

D- I think you got it. That looks great. How did it feel going heavier and less reps?

Good minus the wrist a little. Any tips on how to strengthen? Get your head out the gutter My joints are very small. Sometimes the thing holding me back on bicep is my wrist. I do wear grips, they make a huge difference.

Otherwise I will just keep pushing my wrist will catch up.


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[NACH3]

AKD

Try with your first working set to hit failure at 6-8 reps(but never stop short if you have more use it as a feeler set then adjust the weight accordingly) since your going for size/& strength)... your right there and tweak it to your suiting - we all have a lil spin on what works best for each of us(I like hitting 4-8 depending on BP for my first working set... if your doing 2w sets then drop setting your reps are all based off of that one working set... hence your feeler sets become so important!

Very nice work!

Edit* be careful of your wrists... do some forearm work that'll strengthen the wrist up depending on your grip

[AKD_FitChick]

AKD

Try with your first working set to hit failure at 6-8 reps(but never stop short if you have more use it as a feeler set then adjust the weight accordingly) since your going for size/& strength)... your right there and tweak it to your suiting - we all have a lil spin on what works best for each of us(I like hitting 4-8 depending on BP for my first working set... if your doing 2w sets then drop setting your reps are all based off of that one working set... hence your feeler sets become so important!

Very nice work!

Edit* be careful of your wrists... do some forearm work that'll strengthen the wrist up depending on your grip

Awe thanks Nach!!! Much appreciated.

I am trying to pick a weight for starting set that is 6-9 range, more gauging now. Writing everything down so I know where I am for next week and to up my weight.

I am totally getting how important the feeler set is. The more I trust my body to lift it, I will be able to just jump right in at a heavier weight. Still escaping my old way of training.

I will do some forearm work.....I need it.

My wrists are little bitty!


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[NACH3]

Awe thanks Nach!!! Much appreciated.

I am trying to pick a weight for starting set that is 6-9 range, more gauging now. Writing everything down so I know where I am for next week and to up my weight.

I am totally getting how important the feeler set is. The more I trust my body to lift it, I will be able to just jump right in at a heavier weight. Still escaping my old way of training.

I will do some forearm work.....I need it.

My wrists are little bitty!


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Little bitty wrists huh lol that's funny... I have smaller joints too... it actually works in our favor of looking bigger than we weigh(which is what we all want)

Your definitely picking it up - as you said your feeler sets are extremely valuable to that one working set all out to true positive failure then drop just enough weight(this will come with time as well) but you probably would want to avg 3-5 reps at failure then drop a tad more for 2-3 reps - if you get 8reps plus your partials into 1/4s into no movement hit another 4 than 2-3 your right at 15 reps which I think is s good overall number to be at!

Your doing great - I'm still learning the importance of the mind... it's easy to do 2-3x wkly but to do it wk in and wk out over yrs is what determines it all - update us on what you think after 4-6 months of this training - how much fun is this shit!

[Capebuffalo]

Little bitty wrists huh lol that's funny... I have smaller joints too... it actually works in our favor of looking bigger than we weigh(which is what we all want)

Your definitely picking it up - as you said your feeler sets are extremely valuable to that one working set all out to true positive failure then drop just enough weight(this will come with time as well) but you probably would want to avg 3-5 reps at failure then drop a tad more for 2-3 reps - if you get 8reps plus your partials into 1/4s into no movement hit another 4 than 2-3 your right at 15 reps which I think is s good overall number to be at!

Your doing great - I'm still learning the importance of the mind... it's easy to do 2-3x wkly but to do it wk in and wk out over yrs is what determines it all - update us on what you think after 4-6 months of this training - how much fun is this shit!

Day in. Day out. Week in. Week out. Oh the humanity.

[AKD_FitChick]

Breakfast! Already ate half my eggs/turkey!

Feed me!!!


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[almostgone]

Morning Song Going to be 80's this week. All sun. Gotta get the truck washed. It used to be black. Now it's green and grey.

Mine was blue, but is now yellow w/ hints of stray bug spatters. Meh, good enough for who it is for I guess.

[AKD_FitChick]

I could see how itty bitty would make muscles pop. For men, that's good. I am already so small boned. My ankles are tiny too.....I have smaller feet for my height too, some in my family make jokes on how I can walk without normal feet size.....har har......Jerks. We are always flipping shit in some way.

Thank you for the compliment. It's fun for sure. I love testing my body in new ways all the time.....overall 15 huh? I am for sure more than that, but working on it and getting a good feel for what I can handle on these itty bitty's....lol

Mind is troubling at points, especially for type A's......

THIS IS THE MOST FUN! I have always loved this shit.......So glad I found you all!

[NACH3]

Legs - first leg day since the quad debacle lol went well although I didn't go to failure on all lifts... overall I'm happy with no pain or popping lol

-- ext's s/s'd into one leg unilateral leg press hitting outter sweep(foot sideways)
Pyramided up and back down(10sets counting drops)

-- lying leg curls
2w DD

-- stiff legged deads heavy
3w/u
2w 3drops whew that was great & tough

-- static smith lunges
3w

-- ext's s/s seated leg curls - just burnouts
2w each

[AKD_FitChick]

Legs - first leg day since the quad debacle lol went well although I didn't go to failure on all lifts... overall I'm happy with no pain or popping lol

-- ext's s/s'd into one leg unilateral leg press hitting outter sweep(foot sideways)
Pyramided up and back down(10sets counting drops)

-- lying leg curls
2w DD

-- stiff legged deads heavy
3w/u
2w 3drops whew that was great & tough

-- static smith lunges
3w

-- ext's s/s seated leg curls - just burnouts
2w each

Way to power through!!!! Great job Nach!!!


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[Capebuffalo]

Thoughts on doing shoulders the day after chest?
I figure they will be a little fatigued from chest and then could really tear up some fiber the next day.

[Sfla80]

Thoughts on doing shoulders the day after chest?
I figure they will be a little fatigued from chest and then could really tear up some fiber the next day.

I'm in the opposite debate right now. Chest or back after shoulders lol.


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[Sfla80]

Shoulders done. Was a solid session. Gym was packed so the plan in my head going in didn't happen. But sometimes it works out for the best


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[Sfla80]

Damnit sorry. Hit send before typing the workout lmao....tired :/

Hammer strength press 3w 1f 1w (3 plates) dd

Straight set db laterals raises straight into db front raises. No drops. But partials and was fried

Small straight bar up right rows (what's this bar weigh? 25-30?) 3f 1w ddd

Seated bent over laterals (pinky up) 2w

Seated db shrugs 2w (these are hard for me. Too much pressure/pulling)

Probably didn't need these but hit smith military press. 2w with 185. Was spent.

Let's see if I can get the wife to snap a pic or two


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[Sfla80]

Sorry for 4 straight posts lol









Work in progress. But slowly but surely I think my rears are coming along


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[Capebuffalo]

I'm in the opposite debate right now. Chest or back after shoulders lol.


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Your no help. Lol

[Capebuffalo]

Damnit sorry. Hit send before typing the workout lmao....tired :/

Hammer strength press 3w 1f 1w (3 plates) dd

Straight set db laterals raises straight into db front raises. No drops. But partials and was fried

Small straight bar up right rows (what's this bar weigh? 25-30?) 3f 1w ddd

Seated bent over laterals (pinky up) 2w

Seated db shrugs 2w (these are hard for me. Too much pressure/pulling)

Probably didn't need these but hit smith military press. 2w with 185. Was spent.

Let's see if I can get the wife to snap a pic or two


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Nice. I like it.

[kelkel]

Let's see if I can get the wife to snap a pic or two

I'm sure I speak for everyone that we'd all enjoy seeing pics of the wife....

[kelkel]

Sorry for 4 straight posts lol









Work in progress. But slowly but surely I think my rears are coming along


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Told you this before but you really have a great frame. Strong shoulder girdle. Keep killing it.

BTW, did your dog photo bomb you?

[Sfla80]

I'm sure I speak for everyone that we'd all enjoy seeing pics of the wife....

Yeah I doubt she will go for it.

Maybe I'll get her permission to put a pic of both of us up here .

Not many HAWS here anymore


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[Sfla80]

Told you this before but you really have a great frame. Strong shoulder girdle. Keep killing it.

BTW, did your dog photo bomb you?

Kel means a lot from you man. I completely appreciate anything you have to say. Thank you sir for all your help.

And yes these dogs are always up in my stuff no matter what hahhah


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[AKD_FitChick]

Sorry for 4 straight posts lol









Work in progress. But slowly but surely I think my rears are coming along


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You look great!!! Great shoulders.

Great on your lift session!


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[almostgone]

Feeling somewhat like hammered shit. Work isn't turning loose of any vacation right now, so I'm going to take the night off from lifting and hope for a better tomorrow.
Sorry, guys and gals, I'll get it together soon. :/

[marcus300]

Morning guys and girls

Sorry for neglecting the thread for the last few weeks but life is really busy, things should be better for me next day or so

I'm still training hard intense and as always HIT all the way

weight is around the 255lb mark these days and coming down slowly

[Capebuffalo]

Morning Marcus Nacho Ag Song and D-

Haven't decided on a body part but I'll get some tong picked in about an hour.

[NACH3]

Morning Cape, AG, Marcus, Song, D, and the rest of you heathens!

Legs got hit pretty hard - thankfully I didn't go to failure on all lifts(pullingback) but they're sore so that's a good thing!

Tear it up everyone!

[AKD_FitChick]

Morning all!!! My bed is so cozy this morning.

Do I have to move? Lol

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[AKD_FitChick]

So good news......got out of bed. For sure feel like I worked my shoulders. Not sore, but feel it. I can however feel my hamstrings! Yippee, I missed this feeling.

My body just got too used to the other way I was training or I pushed myself finally


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[Capebuffalo]

Morning all!!! My bed is so cozy this morning.

Do I have to move? Lol

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Yup. Get up. You have iron to move this morning.

[Capebuffalo]

DB military press s/s Seated DB lateral raises 1 warm 2 working. Nice burn here

Smith Military Presses S/S BB front raises 2 working partials on both

Face down 30degree bench DB rear delt 2 working these were hard
Thanks Nacho

DB side lateral burn out

Less than 30 min. Shoulders are torched.

[NACH3]

DB military press s/s Seated DB lateral raises 1 warm 2 working. Nice burn here

Smith Military Presses S/S BB front raises 2 working partials on both

Face down 30degree bench DB rear delt 2 working these were hard
Thanks Nacho

DB side lateral burn out

Less than 30 min. Shoulders are torched.

Great movement for rears huh... ill thank Kel he got me on them and they work great

[songdog]

Good morning Marcus Ag Cape Nach Fit chick!

[AKD_FitChick]

Yup. Get up. You have iron to move this morning.

Oh don't worry about little ole' me I am here and kicking weights


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[Capebuffalo]

Oh don't worry about little ole' me I am here and kicking weights


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No worries here. Except you lift the weights not kick them.

[AKD_FitChick]

No worries here. Except you lift the weights not kick them.

I never got that memo!

Sweat dripping! I have a love hate relationship with lunges!


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[AKD_FitChick]

Quads -

Hack Squat -
Warm - 90lb
S1 - 230 8 reps
S2 - 250 5 reps
Drop 230 7 reps

Leg ext
Warm - 95 lbs
S1-120 9 reps
S2- 140 8 reps
S3 - 150 6 reps
S4 - 160 4 reps
Drop 140 7 reps
I was testing on this one, so I just kept going up. I know next time I can probably make my start 140

Leg press
Warm 270
S1- 360 9 reps
S2- 450 5 reps
Drop 1 360 7 reps
Drop 2 270 8 reps

BB walking lunges 20, 10 each leg each set
S1- 50lb
S2- 50lb
S3- 60lb
S4- 50lb

Smith squats
3 sets ranged up to 120 legs were sore from lunges and everything else, so just went to where I felt fatigued.

1 set of static lunges

Forgot I finished off with these, don't know the name.

3 sets 12 each 45lb plate. Really deep. My knee handled it.



Abs for about 15 min......getting hard is so fun.

Little under an hour total. 45 on legs.

Time to crawl into bed......kidding. Shower time.

Hope your mornings are great!


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[Capebuffalo]

Great job. Should have Bambi legs the rest of the day. Nice.