**Marcus's HIT Dungeon**

[AKD_FitChick]

[/B]

Likewise!

This has been your best lift rep wise imho - Trust in the process and you'll be doing more damage - well done

Awe you guys are the best!!!!


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[AKD_FitChick]

D-

You are strong with those numbers. You are hitting your groove now. You are digging deeper everyday. You are tweaking, adjusting and over coming. You are excelling rapidly. You are a bad ass.

Awe thanks D!!!! You're awesome!!! You are th one that got me here!!!


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[Capebuffalo]

Awe thanks D!!!! You're awesome!!! You are th one that got me here!!!


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I introduced you to something new. You've gotten yourself here wit sweat and a dedication to hard work. To the pain.

[Sfla80]

It's sounding promising, Sfla. Not surprised that you are having spasms, etc. right now. Probably the nerves celebrating the relief. Hopefully it will continue to give you even more improvement.

I sure hope so.

But the way it's looking I will end up getting all 3 shots. Which isn't horrible. But when they say some people are good after one. It gets your hopes up. Lmao


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[clarky.]

Good morning everyone, chest is still nice and sore from monday. Away fishing yesterday again lol so had a rest, shoulder and traps or back the day i'll wain and see when i get there.
Report back later fellas, Ladies.

[NACH3]

Morning Marcus, Clarky, AG, Cape, song, D-

Chest and arms are smoked! Thinking legs today - it is Wed!

Live and love the pain... it's beyond rewarding!

Kickass everyone!

[almostgone]

Morning, everyone. LOL, I am struggling not to burn a few hours vacation so I can get away from work for a bit. Still have 14 days or so left, but I already have a day off on May 3rd. Doing self-ordered labs that morning, so I took it off. No one needs to be around me and I don't need to be around anyone when I have to fast.

[BRUTAL]

good morning you sick bastards, hows the daylight for everyone of you's today?

after killing my cardio, done.

[NACH3]

good morning you sick bastards, hows the daylight for everyone of you's today?

after killing my cardio, done.

Still dark for a few more hrs here lol

[Capebuffalo]

Morning Nacho Ag Song Marcus Clarky and D-

Nothing yet again today.

[NACH3]

Morning Nacho Ag Song Marcus Clarky and D-

Nothing yet again today.

It's gonna need rest unless you want my shoulder lol

Going in now for back & im gonna try for delts - just seems long even with high intensity - shrugs etc

Kel how many movements do you do on this session

[ghettoboyd]

hello peeps...day off from work today...triceps and delts today plus starting cardio as part of my recomp plan.... shhhh don't tell Doc or the others...daughter is on vacation so after we work on her makeup school work we are going driving as she got her permit...wish me luck...p.s. we are taking moms car no one touches my dodge ram but me lol...

[almostgone]

Morning Nacho Ag Song Marcus Clarky and D-

Nothing yet again today.

Hang loose, Cape. Maybe ice it when you can and sit back and enjoy the rain?


http://forums.steroid.com/injuries-r...pack-home.html

[Capebuffalo]

Hang loose, Cape. Maybe ice it when you can and sit back and enjoy the rain?


http://forums.steroid.com/injuries-r...pack-home.html

Thanks Ag.

[Capebuffalo]

hello peeps...day off from work today...triceps and delts today plus starting cardio as part of my recomp plan.... shhhh don't tell Doc or the others...daughter is on vacation so after we work on her makeup school work we are going driving as she got her permit...wish me luck...p.s. we are taking moms car no one touches my dodge ram but me lol...

Lol. Buckle up.

[NACH3]

Back - puked and rallied but didn't get delts in :/

-- CG PULLDOWNS big stretch
3w/u
2w heavy 3 drops

-- BB Bent over rows
Paused reps
2w drop

-- double arm row machine
3 feelers
2w DD

DOUBLE DB Bent over rows s/s with one arm rows
2w top of rep range(10-12)

Done ✅

[AKD_FitChick]

Happy Hump Day!

Quads going down right now. Knee flaring a little, slid up the sleeve and digging deep!


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[Bio-Active]

Good morning hitters happy Wednesday. Looking forward to getting back in the gym tonight. Took yesterday off as a rest day

[songdog]

Good morning Marcus,Nach,Cape,Fit Chick and everyone of you other heavy hitters!

[clarky.]

Did back fellas/Ladies good session.

Low hammer row 2 working DD

CG row 1 working DD Cable

WG pd 1 working 1 drop

Straight arm pd 2 working 1 drop

Rach pulls 2 working 1 drop

Done, good heavy session.

[RaginCajun]

Did back fellas/Ladies good session.

Low hammer row 2 working DD

CG row 1 working DD Cable

WG pd 1 working 1 drop

Straight arm pd 2 working 1 drop

Rach pulls 2 working 1 drop

Done, good heavy session.

i bet you are feeling quite 'chuffed' after that one!

[clarky.]

i bet you are feeling quite 'chuffed' after that one!

Well Chuffed RC, Hahaha.

[AKD_FitChick]

Did back fellas/Ladies good session.

Low hammer row 2 working DD

CG row 1 working DD Cable

WG pd 1 working 1 drop

Straight arm pd 2 working 1 drop

Rach pulls 2 working 1 drop

Done, good heavy session.

Great session.....what's a rach pull? Would love to know. Is it just me or do others actually mimic exercises as I read them? Lol

[AKD_FitChick]

Back - puked and rallied but didn't get delts in :/

-- CG PULLDOWNS big stretch
3w/u
2w heavy 3 drops

-- BB Bent over rows
Paused reps
2w drop

-- double arm row machine
3 feelers
2w DD

DOUBLE DB Bent over rows s/s with one arm rows
2w top of rep range(10-12)

Done ✅

You are getting me all excited for back tomorrow!!!! You kill it every time!!!

[Capebuffalo]

Great session.....what's a rach pull? Would love to know. Is it just me or do others actually mimic exercises as I read them? Lol

I steal everything they post and use it. Gives diversity and variety.
Won't be stealing any flat benches anymore.

[AKD_FitChick]

Alrighty guys!!! Since you all are killing it, I feel like I should too. My knee was tight when I got to the gym this morning. To loosen it up I started with lunges with a 50lb BB.....that got it loose and warm.

Hack Squat super set with lunges with BB's

Hack
warm 260 8 reps
1st work - 280 6 reps
2nd work - 300 5 reps (this was a high for me and was actually not too bad, could have gone heavier)
drop 280 7 reps

Walking Lunges (10 each leg)
50lb BB
50lb BB
60lb BB
60lb BB

Leg Press
warm 360 10 reps
1st work - 450 7 reps
2nd work - 470 5 rep
drop 430 - 6 reps
drop 360 - 7 reps
Smith Squats superset with Leg Extensions
squats - deep, way deep, still honored knee, slow down and controlled up.
warm - 90lb 10 reps
1st - 110lb 10 reps
2nd - 130lb 6 reps

Leg Ext.
Warm 140 8 reps
1st - 160 6 reps
2nd - 165 5 reps
drop - 150 7 reps fast up, slow down

Abs 35lbs plate declines 20 resp *3, superset with 30lb DB wide deep squats 10 sets each - DROP that booty to the floor....or close too

Lots of knee oblique raises too!!! Carving that V out.....when the fluff is gone the V will pop!

I got a great compliment today......there is for sure a morning crew that we all lift at the same time, lots of respect, but this morning a girl that has been there awhile....who I help once in a while, said "all the people here really respect how hard you work and push, you're a bad ass, you're like the mother hen" she was a little younger than I (okay in her later 20's), shocked I have a mid teen child........I freaking loved that shit! I love inspiring people. YOU CAN DO IT ALL. Raise babies, have a career and keep that body tight.......

OH AND SWEAT WAS DRIPPING!!!! Didn't stop moving!

HAPPY HUMP DAY HITTERS!

[Capebuffalo]

Alrighty guys!!! Since you all are killing it, I feel like I should too. My knee was tight when I got to the gym this morning. To loosen it up I started with lunges with a 50lb BB.....that got it loose and warm.

Hack Squat super set with lunges with BB's

Hack
warm 260 8 reps
1st work - 280 6 reps
2nd work - 300 5 reps (this was a high for me and was actually not too bad, could have gone heavier)
drop 280 7 reps

Walking Lunges (10 each leg)
50lb BB
50lb BB
60lb BB
60lb BB

Leg Press
warm 360 10 reps
1st work - 450 7 reps
2nd work - 470 5 rep
drop 430 - 6 reps
drop 360 - 7 reps

Static Smith Squats superset with Leg Extensions
squats - deep, way deep, still honored knee, slow down and controlled up.
warm - 90lb 10 reps
1st - 110lb 10 reps
2nd - 130lb 6 reps

Leg Ext.
Warm 140 8 reps
1st - 160 6 reps
2nd - 165 5 reps
drop - 150 7 reps fast up, slow down

Abs 35lbs plate declines 20 resp *3, superset with 30lb DB wide deep squats 10 sets each - DROP that booty to the floor....or close too

Lots of knee oblique raises too!!! Carving that V out.....when the fluff is gone the V will pop!

I got a great compliment today......there is for sure a morning crew that we all lift at the same time, lots of respect, but this morning a girl that has been there awhile....who I help once in a while, said "all the people here really respect how hard you work and push, you're a bad ass, you're like the mother hen" she was a little younger than I (okay in her later 20's), shocked I have a mid teen child........I freaking loved that shit! I love inspiring people. YOU CAN DO IT ALL. Raise babies, have a career and keep that body tight.......

OH AND SWEAT WAS DRIPPING!!!! Didn't stop moving!

HAPPY HUMP DAY HITTERS!

Look at you super setting. Doing drop sets. It's all come together. Can you even walk? That was a great workout. You are an inspiration. You inspire me. I look at your numbers and I'm like damn she's going to pass me if I don't dig deep.

[BRUTAL]

some nice movement going on in here!

in almost 4 weeks will launch in to my pct, will see where can I bounce back.

Any general/smart rule of advice on some extra supps to aid/smooth-out the transitioning from trt to post-pct ?

Will do my legs tonight

[almostgone]

Alrighty guys!!! Since you all are killing it, I feel like I should too. My knee was tight when I got to the gym this morning. To loosen it up I started with lunges with a 50lb BB.....that got it loose and warm.

Hack Squat super set with lunges with BB's

Hack
warm 260 8 reps
1st work - 280 6 reps
2nd work - 300 5 reps (this was a high for me and was actually not too bad, could have gone heavier)
drop 280 7 reps

Walking Lunges (10 each leg)
50lb BB
50lb BB
60lb BB
60lb BB

Leg Press
warm 360 10 reps
1st work - 450 7 reps
2nd work - 470 5 rep
drop 430 - 6 reps
drop 360 - 7 reps

Static Smith Squats superset with Leg Extensions
squats - deep, way deep, still honored knee, slow down and controlled up.
warm - 90lb 10 reps
1st - 110lb 10 reps
2nd - 130lb 6 reps

Leg Ext.
Warm 140 8 reps
1st - 160 6 reps
2nd - 165 5 reps
drop - 150 7 reps fast up, slow down

Abs 35lbs plate declines 20 resp *3, superset with 30lb DB wide deep squats 10 sets each - DROP that booty to the floor....or close too

Lots of knee oblique raises too!!! Carving that V out.....when the fluff is gone the V will pop!

I got a great compliment today......there is for sure a morning crew that we all lift at the same time, lots of respect, but this morning a girl that has been there awhile....who I help once in a while, said "all the people here really respect how hard you work and push, you're a bad ass, you're like the mother hen" she was a little younger than I (okay in her later 20's), shocked I have a mid teen child........I freaking loved that shit! I love inspiring people. YOU CAN DO IT ALL. Raise babies, have a career and keep that body tight.......

OH AND SWEAT WAS DRIPPING!!!! Didn't stop moving!

HAPPY HUMP DAY HITTERS!

Damn good numbers on your hacks. I agree that you could probably gone a tad heavier judging by the number of reps you hit on your drops, but sometimes legs respond better to a slightly higher rep range and slightly less weight.
You're adapting really well. One suggestion that may help especially if your knees are complaining, is to hit your leg extensions first for higher reps to get your knees nice and warmed up, then move onto your other exercises. It may lower your working weights a bit at first, but as long as you are giving it all of.your effort, don't get too caught up in the numbers.
Don't get me wrong, keep track of your weighs so you can judge progress, but don't go strictly for numbers. Use the mirror and how you are developing as well.
Again, you've adapted really well!

[almostgone]

Ok, home from the sideshow I call work. Just injected my mid week TRT, eaten a small salad w/ some watered down salad dressing, and 6 oz of chicken w/ a cup of rice and a few tomatoes cooked in with it.
Looking to make something good happen tonight. Probably ignore any calls for me to come into work early. Feel like I deserve a decent night for a change.

[almostgone]

Morning Nacho Ag Song Marcus Clarky and D-

Nothing yet again today.

Cape, once you get to feeling like it is safe to do a little range of motion stretches, shoot me a PM if you want? I have several I picked up for rehabilitation of a ruptured bursa that work pretty good for.the shoulder in general and also gives a decent stretch to the pec as well.
I found a lightweight band to be handy as well when you get.your movement back. Really helps with getting some blood into the area.
Don't rush it, though. You'll know when you're ready.

[kelkel]

It's "that" day.

[Capebuffalo]

Cape, once you get to feeling like it is safe to do a little range of motion stretches, shoot me a PM if you want? I have several I picked up for rehabilitation of a ruptured bursa that work pretty good for.the shoulder in general and also gives a decent stretch to the pec as well.
I found a lightweight band to be handy as well when you get.your movement back. Really helps with getting some blood into the area.
Don't rush it, though. You'll know when you're ready.

Thank you. I will. Went to Chiro this morning. He worked it out a bit. Made improvement on my range of motion since Monday but still really limited.

[almostgone]

It's "that" day.

Cellar dweller time?

[RaginCajun]

Cellar dweller time?

i was thinking high heel day?

[almostgone]

Thank you. I will. Went to Chiro this morning. He worked it out a bit. Made improvement on my range of motion since Monday but still really limited.

That's an earlier improvement than I expected, to be honest. That's good news, man. Maybe this won't be too severe, then. Again, really good news!

[almostgone]

i was thinking high heel day?

LOL, yes sir, they go together. . Kel said high heels for squats and flats for deads.

[kelkel]

Cellar dweller time?

i was thinking high heel day?

Leg day so yes, heels apply for calf work!

[almostgone]

Ok, old fat man going horizontal. All you guys and gals have a good hump day. Err, naturally by hump day, I mean Wednesday.
Talk to y'all after while. The beast has gotten all 270# of himself up in bed and has his head resting on my chest so it's time to crash as soon as Mrs. AG gets herself in gear.

[AKD_FitChick]

Look at you super setting. Doing drop sets. It's all come together. Can you even walk? That was a great workout. You are an inspiration. You inspire me. I look at your numbers and I'm like damn she's going to pass me if I don't dig deep.

I love my supersets!!! The way you all train with the not stopping, I love that shit and finding you all here made it more at home to me. There have been only a couple of us at the gym that have trained that way for the past couple of years. I don't like breaks.....lol, if you have time for a break, you can be doing something....jump squats anyone?! NOW drops and heavy's and working and warms....that's all from here and I am LOVING IT!!!! It's creating more of a fire in my lifts......

You inspire me