**Marcus's HIT Dungeon**

**AKD_FitChick** · 04-12-2017, 04:27 PM

Originally Posted by NACH3

It is force feeding I was doing a meal every 2 hrs - it was horrible but it works

it gets easier too btw

You tell my itty bitty stomach that

......it doesn't want to fit.....I literally feel like I am going to puke

. I try to eat every 3 hours till bed even if something small......keep fueling.

I think I will have a food baby!

Thanks Nach!!!

**Capebuffalo** · 04-12-2017, 05:02 PM

Originally Posted by AKD_FitChick

How the heck do you get in a enough food without forcing yourself to eat? I am full as f*ck, but I know I have to eat more to build muscle.

You have to force feed. It gets easier. Except for waking up in the middle of the night to eat or drink a shake. Extra carbs for back tomorrow.

You are waking up and not fasting during the night aren't you?

**Capebuffalo** · 04-12-2017, 05:09 PM

Shit. I forgot to do traps today. How did I forget traps?

**kelkel** · 04-12-2017, 05:22 PM

Legs today for me. First day back after being sick. Was pumped to get down there but soon realized my energy when under the weight was not quite back just yet. I won't complaint though, just reduced the volume. Still felt good.

Extensions: 2 working 15-20ish
Squats: Went to my normal weight, cranked out 10 (had 15 in me) but my mind and body said not today, take it easy. Racked it and did another set for the same reps.
Seated curls: 2 sets 12-15 reps
Seated calves: 2 sets, 15 ish reps

I take it, even though I cut out some movements it still felt good to be back.

**Capebuffalo** · 04-12-2017, 05:25 PM

Originally Posted by kelkel

Legs today for me. First day back after being sick. Was pumped to get down there but soon realized my energy when under the weight was not quite back just yet. I won't complaint though, just reduced the volume. Still felt good.

Extensions: 2 working 15-20ish
Squats: Went to my normal weight, cranked out 10 (had 15 in me) but my mind and body said not today, take it easy. Racked it and did another set for the same reps.
Seated curls: 2 sets 12-15 reps
Seated calves: 2 sets, 15 ish reps

I take it, even though I cut out some movements it still felt good to be back.

Average man wouldn't have gone in. Thank God we aren't average.

**AKD_FitChick** · 04-12-2017, 05:41 PM

Originally Posted by Capebuffalo

You have to force feed. It gets easier. Except for waking up in the middle of the night to eat or drink a shake. Extra carbs for back tomorrow.

You are waking up and not fasting during the night aren't you?

Wait you want me eating in the middle of the night? I already have sleep issues. Need that sleep. Is this a joke? Lol! I am sure you are serious, but hoping you don't want me eating in he middle of the night.

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**Capebuffalo** · 04-12-2017, 05:47 PM

Originally Posted by AKD_FitChick

Wait you want me eating in the middle of the night? I already have sleep issues. Need that sleep. Is this a joke? Lol! I am sure you are serious, but hoping you don't want me eating in he middle of the night.

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Every two hours is every two hours seven days a week. The night feedings suck. It took me for ever to get back to sleep. Think about it you sleep 5-8 hrs. You're fasting if you're not eating. Welcome to the big girls club.

**Sfla80** · 04-12-2017, 05:59 PM

Originally Posted by marcus300

Accept what is, let go of what was, and have faith in what will be

Love this, sometimes easier said then done though

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**Capebuffalo** · 04-12-2017, 06:04 PM

Originally Posted by Sfla80

Love this, sometimes easier said then done though

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Stronger than me.

**Sfla80** · 04-12-2017, 06:18 PM

Got chest in tonight.

Gym was crazy busy, and had to adjust like usual.

Smith incline press 3w 2f 1w (265) ddd

Incline db fly 1f 2w 1d

Straight set decline hammers ( 3-45s, 1-25) straight into incline hammers (2-45s and a 10) these killed me. 2 sets

Pec/dec kept on lighter side and 3w burn outs.

Had no chance to do any flat bench work. How do you guys feel about missing and flat work on chest day? I guess pec/dec counts but I'm talking db flies or presses?

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**Capebuffalo** · 04-12-2017, 06:33 PM

Originally Posted by Sfla80

Got chest in tonight.

Gym was crazy busy, and had to adjust like usual.

Smith incline press 3w 2f 1w (265) ddd

Incline db fly 1f 2w 1d

Straight set decline hammers ( 3-45s, 1-25) straight into incline hammers (2-45s and a 10) these killed me. 2 sets

Pec/dec kept on lighter side and 3w burn outs.

Had no chance to do any flat bench work. How do you guys feel about missing and flat work on chest day? I guess pec/dec counts but I'm talking db flies or presses?

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You look swole. Nice. I haven't done flat in years until this month. Shoulder is better. Don't worry about flat. That's my opinion.

**AKD_FitChick** · 04-12-2017, 06:38 PM

It's about to go down.

First drink In about 6 weeks!!

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**songdog** · 04-12-2017, 06:41 PM

Originally Posted by marcus300

Accept what is, let go of what was, and have faith in what will be

Nach remember these words!

**Capebuffalo** · 04-12-2017, 06:41 PM

Originally Posted by AKD_FitChick

It's about to go down.

First drink In about 6 weeks!!

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Blue point oysters? Please say no. That would just be mean. Enjoy happy hour.

**Capebuffalo** · 04-12-2017, 06:43 PM

Originally Posted by songdog

Nach remember these words!

Nacho accept Obs beat us, let go of Obs beating us. Have faith we will beat Obs.

Song you should have saved that for me. I may or may not still be a bit bitter.

**Sfla80** · 04-12-2017, 07:05 PM

Originally Posted by AKD_FitChick

It's about to go down.

First drink In about 6 weeks!!

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Love oysters great protein snack. Used to eat 12 at work everyday lol.

What's the drink

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**Sfla80** · 04-12-2017, 07:06 PM

Originally Posted by Capebuffalo

You look swole. Nice. I haven't done flat in years until this month. Shoulder is better. Don't worry about flat. That's my opinion.

Well I have done flat BB bench in years.

I just meant other movements but I get what u r saying.

And thank you sir! Trying to keep up with u guys

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**AKD_FitChick** · 04-12-2017, 07:11 PM

Originally Posted by Sfla80

Love oysters great protein snack. Used to eat 12 at work everyday lol.

What's the drink

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Me too!!! I am from a state where they have the best oysters ever and would eat them nearly every day! Have my own shucker.

Vodka Soda! One down and toasty. I am a light weight! Feeling great and frisky!

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**Capebuffalo** · 04-12-2017, 07:13 PM

Originally Posted by Sfla80

Well I have done flat BB bench in years.

I just meant other movements but I get what u r saying.

And thank you sir! Trying to keep up with u guys

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Trying to keep up with us. Fuck dude look at your pic. I'm trying to keep up with you. Look at your delts and Biceps. If you weren't wearing a shirt your pecs. Man with your pain you're still kicking ass. Own your shit Sfl you're working.

**songdog** · 04-12-2017, 07:27 PM

Originally Posted by AKD_FitChick

It's about to go down.

First drink In about 6 weeks!!

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HEY!!!! who said it was a cheat day? That ain't until tomorrow but as a friend I will take care of the food and drink

**Sfla80** · 04-12-2017, 07:31 PM

Originally Posted by AKD_FitChick

Me too!!! I am from a state where they have the best oysters ever and would eat them nearly every day! Have my own shucker.

Vodka Soda! One day and toasty. I am a light weight! Feeling great and frisky!

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Vodka soda isn't a bad drink. Calories wise honestly. I know we shouldn't be drinking but. Might as well pick the best lol.

And that used to be my go to.

This was my wife and I this weekend at a country concert she got for my bday.

Straight goose on the rocks

And we aren't in a state like that for oysters . But my cooks shuck about 200 a night on average.

So I always sneak a couple in

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**AKD_FitChick** · 04-12-2017, 07:32 PM

Originally Posted by Sfla80

Got chest in tonight.

Gym was crazy busy, and had to adjust like usual.

Smith incline press 3w 2f 1w (265) ddd

Incline db fly 1f 2w 1d

Straight set decline hammers ( 3-45s, 1-25) straight into incline hammers (2-45s and a 10) these killed me. 2 sets

Pec/dec kept on lighter side and 3w burn outs.

Had no chance to do any flat bench work. How do you guys feel about missing and flat work on chest day? I guess pec/dec counts but I'm talking db flies or presses?

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Wow, your upper body is amazing. Great delts!

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**Sfla80** · 04-12-2017, 07:33 PM

Originally Posted by Capebuffalo

Trying to keep up with us. Fuck dude look at your pic. I'm trying to keep up with you. Look at your delts and Biceps. If you weren't wearing a shirt your pecs. Man with your pain you're still kicking ass. Own your shit Sfl you're working.

Thanks cape!

Like I said yesterday, pain will be there for awhile. So I am doing what I can.

Plus I did give up for awhile, coming back to this thread has put new life into me again.

And either way, I'm always trying to catch to you guys. Look up to every single one of u here. Even the new girl D

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**AKD_FitChick** · 04-12-2017, 07:36 PM

Originally Posted by songdog

HEY!!!! who said it was a cheat day? That ain't until tomorrow but as a friend I will take care of the food and drink

Lol. I have a cheat meal about once a week, but even those are still clean......lol. I am lame.

Had some ahi too and some pork belly and hummus! Food is my friend.

Sending the check your way!!!

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**AKD_FitChick** · 04-12-2017, 07:39 PM

Originally Posted by Sfla80

Vodka soda isn't a bad drink. Calories wise honestly. I know we shouldn't be drinking but. Might as well pick the best lol.

And that used to be my go to.

This was my wife and I this weekend at a country concert she got for my bday.

Straight goose on the rocks

And we aren't in a state like that for oysters . But my cooks shuck about 200 a night on average.

So I always sneak a couple in

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Awe, fun!! Concerts are awesome! Love her jacket!!

Vodka soda is always my go too. I am a light drinker now in my 30's....I was a party girl in my early 20's.....so now its here and there unless I get a wild hair up my ass and decide to dance on bars again

Shucking is fun! Glad you get oysters!

Are you on the east coast like the others here?

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**Capebuffalo** · 04-12-2017, 07:57 PM

I'm aleady getting into the mindset of arms tomorrow and legs on Friday. I've realized as I'm getting older I can't train like I used to. I need more rest than I used to. I don't recover as fast as I used to. I'm chasing 20 and 30 yr olds around here like I'm the same age. But in the next two days I will put so much effort in. The kids will be saying damn. Who's that old guy? How the hell is he doing that. Pain is on the menu for the next two days. And growth thenext two.

**almostgone** · 04-12-2017, 09:59 PM

Originally Posted by kelkel

Legs today for me. First day back after being sick. Was pumped to get down there but soon realized my energy when under the weight was not quite back just yet. I won't complaint though, just reduced the volume. Still felt good.

Extensions: 2 working 15-20ish
Squats: Went to my normal weight, cranked out 10 (had 15 in me) but my mind and body said not today, take it easy. Racked it and did another set for the same reps.
Seated curls: 2 sets 12-15 reps
Seated calves: 2 sets, 15 ish reps

I take it, even though I cut out some movements it still felt good to be back.

Sounds like you're almost over the crud, Kel. Glad.to hear it!

**almostgone** · 04-12-2017, 10:01 PM

Originally Posted by Sfla80

Got chest in tonight.

Gym was crazy busy, and had to adjust like usual.

Smith incline press 3w 2f 1w (265) ddd

Incline db fly 1f 2w 1d

Straight set decline hammers ( 3-45s, 1-25) straight into incline hammers (2-45s and a 10) these killed me. 2 sets

Pec/dec kept on lighter side and 3w burn outs.

Had no chance to do any flat bench work. How do you guys feel about missing and flat work on chest day? I guess pec/dec counts but I'm talking db flies or presses?

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Sometimes I'll completely forego flat presses if my shoulders are being a bother.

**almostgone** · 04-12-2017, 10:08 PM

Slept like a dead man. The wife dished out my meds this morning while I dove through the shower. Didn't even look at what I took, but I can tell she was liberal with the Xanax and melatonin. Probably needed the rest anyway because my arms are complaining a tad.
Shoulders tomorrow.

**marcus300** · 04-12-2017, 11:50 PM

Originally Posted by Sfla80

Love this, sometimes easier said then done though

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It's very hard in this world we live in.

**marcus300** · 04-12-2017, 11:56 PM

Originally Posted by kelkel

That's powerlifting 101 for the bench press. Basically plant your feet (toes a little out) then slide down on the bench keeping your feet in the same spot. It gives the spring effect Marcus mentioned. Main purpose is you draw power from your legs when you bench. If anyone doesn't think so, put your feet up on the bench and see how much weaker you are.

There we go

basic protocol for maximising your pressing.

**marcus300** · 04-12-2017, 11:57 PM

Rc is sore this morning so might leave shoulders and do chest.

**tarmyg** · 04-13-2017, 03:06 AM

Originally Posted by AKD_FitChick

You tell my itty bitty stomach that

......it doesn't want to fit.....I literally feel like I am going to puke

. I try to eat every 3 hours till bed even if something small......keep fueling.

I think I will have a food baby!

Thanks Nach!!!

Why not just add Olive Oil to everything? 10 TBSP is about 1200 calories.

**Capebuffalo** · 04-13-2017, 04:17 AM

Morning Marcus Ag Nacho D- and Song.

**NACH3** · 04-13-2017, 04:18 AM

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

Lats are smoked... feels great! So I'd say delts traps or arms depending on shoulder - at least I didn't sleep on it lol(but it is raining I can tell - and just opened my door it's soaked lmao) I play that game with myself all the time now - lame huh lol

Kickass everyone!

**almostgone** · 04-13-2017, 04:22 AM

Morning, everyone!

**marcus300** · 04-13-2017, 04:44 AM

Chest

RC warm ups - really feeling it today so decided to go abit lighter than usual

Hammer strength flat bench - inward arc
3 warm up sets - blood flushing and time under tension protocol
1 working set - failure plus 2 rest pause

Incline smith machine press
2 feel sets - hit my top end rep range
1 working set -to failure plus 2 rest pause

Cable flyes
2 working sets - to failure

cybex machine dips
2 working sets -failure

35mins -cardio bike

some pics for you

photo hosting

upload pic

image hosting over 5mb

how do i print screen

**NACH3** · 04-13-2017, 04:48 AM

Love that hammer strength flat inward arc machine... had one at my old gym and I did 4.5plates aside for 3-4 reps at my strongest - that damn day my shoulder hit the crapper though lol

Looks fast paced mate?!

**Sfla80** · 04-13-2017, 05:32 AM

Originally Posted by AKD_FitChick

Awe, fun!! Concerts are awesome! Love her jacket!!

Vodka soda is always my go too. I am a light drinker now in my 30's....I was a party girl in my early 20's.....so now its here and there unless I get a wild hair up my ass and decide to dance on bars again

Shucking is fun! Glad you get oysters!

Are you on the east coast like the others here?

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Lol same here. Light social drinker.

And yeah eat coast. Sunny south fla

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**Sfla80** · 04-13-2017, 05:32 AM

Morning everyone. Hope everyone has a kick ass day!

13 hour work day for me, so "rest day" of sorts lol.

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