**Marcus's HIT Dungeon**

[AKD_FitChick]

Stop training chest immediately!!!

HA HA! They can only shrink so much......no less than my nicknames size.....Thank goodness for surgeons.

[Capebuffalo]

HA HA! They can only shrink so much......no less than my nicknames size.....Thank goodness for surgeons.

I was curious about that. But never asked. Yes surgeons do Gods work. Carry on.

[AKD_FitChick]

I was curious about that. But never asked. Yes surgeons do Gods work. Carry on.

I don't know if that was a good response or not.......I am happy though. I have no shame in it. I love them, they are great toys.

[Capebuffalo]

I don't know if that was a good response or not.......I am happy though. I have no shame in it. I love them, they are great toys.

It was a good response.

[kelkel]

Chest and arms today. Felt good. Quite strong today.

Inclines on smith: 2 workind with drop and rp on last set
Dumbell inclines: 2 sets, slow and controlled
Flat flyes: 2 sets, 12 - 15 ish reps. Elbows back

Cable curls: 2 sets 10 ish reps
Preachers: 2 sets. Last set kept stripping weight till I couldn't move. Felt good.
Barbells: 2 sets, 10-12 reps. Still the real strict type form with upper arms vertical and motionless.

Pushdowns: 2 sets, heavier than the norm today, 8 reps or so
Overhead extensions: 2 sets, good pace, 12-15 reps
Dips with cable: 2 sets, hard squeeze

Very happy with the days efforts.

On a side note, I scheduled a Stress Echo Cardiography test for early next month. For those not familiar it's a stress test but they first do an ECG at rest along with monitoring all vitals. Next you're on a treadmill or bike (fvck that's cardio) for 10 minutes or less and then they do the ECG again at the end. Basically a good way to evaluate heart function.

No reason other than I've never had one done before and want to be proactive with my health and make sure all is well. See if I need to any veins roto-rootered or anything. Ought to be interesting.

[Capebuffalo]

Chest and arms today. Felt good. Quite strong today.

Inclines on smith: 2 workind with drop and rp on last set
Dumbell inclines: 2 sets, slow and controlled
Flat flyes: 2 sets, 12 - 15 ish reps. Elbows back

Cable curls: 2 sets 10 ish reps
Preachers: 2 sets. Last set kept stripping weight till I couldn't move. Felt good.
Barbells: 2 sets, 10-12 reps. Still the real strict type form with upper arms vertical and motionless.

Pushdowns: 2 sets, heavier than the norm today, 8 reps or so
Overhead extensions: 2 sets, good pace, 12-15 reps
Dips with cable: 2 sets, hard squeeze

Very happy with the days efforts.

On a side note, I scheduled a Stress Echo Cardiography test for early next month. For those not familiar it's a stress test but they first do an ECG at rest along with monitoring all vitals. Next you're on a treadmill or bike (fvck that's cardio) for 10 minutes or less and then they do the ECG again at the end. Basically a good way to evaluate heart function.

No reason other than I've never had one done before and want to be proactive with my health and make sure all is well. See if I need to any veins roto-rootered or anything. Ought to be interesting.

I've had two Done in the past. Second one I couldn't keep up with the tread mill and they took me off and injected something to make my heart race. Wish the had done that first. I tried to explain that cardio is a myth. They weren't buying it. You'll have fun with it. Keep us informed.

[kelkel]

I tried to explain that cardio is a myth. They weren't buying it. You'll have fun with it. Keep us informed.

That's what worries me. They may tell me I need to start doing cardio. WTF.

[almostgone]

stay safe AG with all the rain heading y'all way!

make sure to have your boat tied to the porch!

No sh!t! We got hammered today.

[almostgone]

I've had two Done in the past. Second one I couldn't keep up with the tread mill and they took me off and injected something to make my heart race. Wish the had done that first. I tried to explain that cardio is a myth. They weren't buying it. You'll have fun with it. Keep us informed.

That's what worries me. They may tell me I need to start doing cardio. WTF.

I've had 5 if I recall correctly. F the treadmill. They used to inject dobutamine to rev up the heart, but I believe they use a different chemical now, I think I recall them injecting an isotope to highlight everything, but may he mistaken. It will defo give you a good idea of your ejection fraction. Also, had 3 catheterizations. My arteries are in great shape, the heart muscle is just damaged, but a hell of a lot better than it used to be.

[almostgone]

Decent lift for a pullback. Stomach is still somewhat f-ed, but it isn't making bad things happen. Work is going well, just overwhelmed as usual. Been feeling a tad blah and I managed to do a dumbass thing during squats last week. I was catching my breath and stood up to strip a plate from each side and rammed my head into the remaining plates. Just a very small abrasion in my hairline, but now I have a little bruising around the outside of the eye socket on that side, my cheek is slightly swollen, and my jaw is clicking. Hopefully I will be more careful in the future and this will pass.
My boy isn't acting right, took him to the vet for some labwork and his heart and lungs sounded good so I'm hoping/praying it is just spring fever.
Not particularly thrilled with tonight's lift, but I did try to keep the intensity up.

1 set of crunches
CG u'hand pulldown- 2 w/u, Work1- 6 reps, drop weight, Work2-8 reps.
D ring straight bar pulldown- 1 w/u, Work1- 7 reps, drop weight, Work2- 9 reps.
Tbar rows- 2 w/u, Work1- 6 reps, drop a little weight, Work2- 8 reps.
Low pulley rows- 1 w/u, Work1-8 reps, drop a little weight, Work2- 9 reps.
Hypers- 2 sets
Deads- 1 straight set of 10

41 minutes. Like I said not exactly thrilled about it, but tolerable I guess for a pullback lift. Seriously thinking about rounding up some work to take home, and burning a little vacation to cover this shift.

[marcus300]

Gym is calling for me - on route

[NACH3]

Morning AG, Marcus, Cape, Song, D BG, KEL and the HIT crew!!

Chest and bis are surely smashed! Biceps need stretching out! I like AGs idea off a high bar... legs for me today! Going back to a 4 day split and will see where my strength is at after 4wks I think I'm gonna really like it again - change is good and I haven't been recovering like I was...

Have a kickass day all!

[NACH3]

AG hope the beast is well - not many people think like we do they're part of the family(one of the kids) you know! Best wishes!

[Capebuffalo]

Morning Marcus Ag Nacho Song and D-

Going to try back today.

[almostgone]

Morning, guys. I said fvck it and took 6 hours vacation and came home. Bought some work with me and if I get hurting too much, I will have a shot of medicinal alcohol. Taking NSAIDS so maybe they'll get in gear here soon. Also, I get to spend a little extra time with the wife and the beast.

Hope it goes well, Cape. You did good on chest yesterday!

[Capebuffalo]

Morning, guys. I said fvck it and took 6 hours vacation and came home. Bought some work with me and if I get hurting too much, I will have a shot of medicinal alcohol. Taking NSAIDS so maybe they'll get in gear here soon. Also, I get to spend a little extra time with the wife and the beast.

Hope it goes well, Cape. You did good on chest yesterday!

Dang Ag. Sorry you're hurting. Hope it subsides soon and you can get some rest.

[almostgone]

Dang Ag. Sorry you're hurting. Hope it subsides soon and you can get some rest.

Thanks, Cape. It's my fault for ramming my head into the plates, I should've been more careful. It's going to get awful hot if I have to start wearing a bump cap when I lift. If the pain gets too bad, a little whiskey will go a long way.
Good luck on the back session. Got a feeling you're going to whoop it!

[songdog]

Godd morning Marcus Cape Nach Ag D hope everone has a good day.

[marcus300]

Delts

RC warm up - plenty of these internal and external rotation

Seated cybex side lateral
3 warm up sets
1 working set - failure plus one dropset

bent over rear db laterals
2 feel sets
1 working sets to failure plus one rest pause

seated db shoulder press - bench slightly on decline
2 feel sets
2 working sets

rear bb shrugs
2 working sets

front bb shrugs
2 working sets

35mins cardio

[Capebuffalo]

Seated medium grip cable row 1 warm 2 working w/ drop

T bar rows 2 working w/ drop

High rope cable pulls 2 working

Lat pull downs 2 working

DB shrugs 1 working w/3 drops

Did 1 hr of rested cardio before the gym. I sat in my chair and imagined I was running. Really felt good.

[almostgone]

Seated medium grip cable row 1 warm 2 working w/ drop

T bar rows 2 working w/ drop

High rope cable pulls 2 working

Lat pull downs 2 working

DB shrugs 1 working w/3 drops

Did 1 hr of rested cardio before the gym. I sat in my chair and imagined I was running. Really felt good.

Nice. Good lift, too!

[almostgone]

Delts

RC warm up - plenty of these internal and external rotation

Seated cybex side lateral
3 warm up sets
1 working set - failure plus one dropset

bent over rear db laterals
2 feel sets
1 working sets to failure plus one rest pause

seated db shoulder press - bench slightly on decline
2 feel sets
2 working sets

rear bb shrugs
2 working sets

front bb shrugs
2 working sets

35mins cardio

You've been nailing the cardio nicely, haven't you, boss? What are you using for your RC work?
A fairly lightweight band has been working well for me. I do internal and external rotations like you posted and some front raises and it really flushes the blood into the area.
It's not a heavy band at all, like 10lbs unless you double it. I ordered a couple of red bands and a black band like these.

https://www.amazon.com/gp/product/B0...?ie=UTF8&psc=1

[Bio-Active]

Good morning hitters happy Tuesday. My legs are trashed today. Gonna rest today and let those legs recover

[almostgone]

Ok, enough charity labor for work. Got to a good stopping point on programming a job and my boy just ate a good meal and is acting fine right now. Forgot to mention that he has lost just a tad of weight and was at 263# at the vets office so once again my portly body outweighs him.
Did my heart to see him eat a good meal and interact with one of the wife's cats. We never could have children, and I've always been a "dog person", so I get pretty f-in attached.
Eating 12 oz of steamed chicken and 2 cups of rice since I didn't eat a meal during my short time at work.
If I sleep well today, I think a nice chest session is in the cards for late tonight.

[Capebuffalo]

Ok, enough charity labor for work. Got to a good stopping point on programming a job and my boy just ate a good meal and is acting fine right now. Forgot to mention that he has lost just a tad of weight and was at 263# at the vets office so once again my portly body outweighs him.
Did my heart to see him eat a good meal and interact with one of the wife's cats. We never could have children, and I've always been a "dog person", so I get pretty f-in attached.
Eating 12 oz of steamed chicken and 2 cups of rice since I didn't eat a meal during my short time at work.
If I sleep well today, I think a nice chest session is in the cards for late tonight.

My furry boy is in the truck with me. He goes to work everyday with me. I know how you feel. We had a scare last summer. He wound up at UGA Vet School for two big surgical procedures. It's scary when they are sick.

Glad he's back to being himself.

[almostgone]

Anyone got any slick tips or tricks for getting a good contraction on b'bell presses? About the only thing I've had much luck with was a negative only rep at the end of a set for as long as I could hold it until.it hits the safeties.
I'm 6'1"-6'2" so I have a bit of reach and have been going fairly wide grip.

[almostgone]

My furry boy is in the truck with me. He goes to work everyday with me. I know how you feel. We had a scare last summer. He wound up at UGA Vet School for two big surgical procedures. It's scary when they are sick.

Glad he's back to being himself.

Many thanks, Cape. You know how it is, then. They're family!

[marcus300]

Our ego poses as one of our best friends in life, when in reality its our worse enemy. The ego is total illusion, it can all too easily run our lifes and in most cases it does, it drives us on a daily basis. The ego has many faces and from within us we look at it as a nice guy but when your in tune with your surroundings and understand the ego it is arrogant, impatient, greedy, blameful, stubborn and invokes fear to move us in certain actions.

Our mind is a wonderful servant but with this beautiful thing comes the ego what is in constant battle to take control without us knowing it. Have you ever felt and found true happiness without any influences what drives this happiness! The ego driven mind cannot create a fulfilling future because all of its flaws lead to a very short term gain which endless to say is the enemy inside us all.

The multi faced ego is what is forced upon us without us knowing, we pretend to fit into this social mask. The shadow of our ego is the fear who you really are which masks itself by using ego driven methods to hide the fear when with others. The divine self is whom we really are but the ego is attacking this all the time within our daily lifes.

It takes a lot of self belief and repeated probing into this divine self who we really are before we are ready to dis-identify with the masks what are ego places infront of us.

Enlightenment experience when we suddenly discover what we are as a whole and not what our ego is driving us to be and how we think. We don't know it but we carry around heavy chains in many areas of our lifes, we have set pathways from past events what thrive on instant emotion and sends us back to those past events what feed the ego and make you react.

Have you ever just sat on a sunny day listening to the birds sing, its the most beautiful thing and sound there is but we are closed off from this sound, have you ever took a walk in the woods and looked at the tress and thought about how long have these tress been there and what a marvellous things these tress are. I'm not becoming a tree hugger by any means and I hope some of you recognise what I am saying because its the first path from realizing we must take control and stop this ego driven self inside us controlling our everything in our life's.

Sorry for this ramble and if you don't understand any of it that's fine, its only your ego diverting yourself from what is pure happiness. Lose the chains its time to live through your divine self and expeor4encde inner peace, joy, Love and adventure. I will say its hard with our rat race life style but just being aware is the start.

Sorry for the off topic guys

[AKD_FitChick]

Ok, enough charity labor for work. Got to a good stopping point on programming a job and my boy just ate a good meal and is acting fine right now. Forgot to mention that he has lost just a tad of weight and was at 263# at the vets office so once again my portly body outweighs him.
Did my heart to see him eat a good meal and interact with one of the wife's cats. We never could have children, and I've always been a "dog person", so I get pretty f-in attached.
Eating 12 oz of steamed chicken and 2 cups of rice since I didn't eat a meal during my short time at work.
If I sleep well today, I think a nice chest session is in the cards for late tonight.

I am glad to hear your dog is doing well! They are the best! I would love to see a picture of your boy.....he is huge.

[AKD_FitChick]

Okay guys....sorry life has been beyond stressful for me the past few days. Much like Marcus's post above. I am constantly setting aside my ego and coming from my soul to make choices. I fall victim to my ego at times (type A), but I put it in check and really try to look at it from what would my soul do right now? I have been faced with some trying issues the past few days, I always try to find the reason or the master plan in it, once i am able to see the lesson, I work on fixing what I can always setting aside my ego (it's a constant work in progress).

Well I headed in to do hamstrings/glutes. I literally walked in circles for a few minutes before I realized what I was doing.......I was not in line in my head....that tells me I have a lot going on in my life. Then I got my head straight and went for it.

Loosened my knee like AG suggested on the leg ext. worked well. Thanks AG

Weighted Step Ups SS Dead Lift 90 lbs entire lift (back sore a little)
20 reps holding 50lbs in plates step ups x 3 sets
10 reps 90lbs deads x 3

Leg Press
warm
S1 410lbs 6 reps
s2 460lbs 6 reps (high on hamstring legs)
drop 430lbs 5 reps

Reverse Hack (during this one I could actually FEEL my strength in my legs, I am getting deeper and can feel the power more, pretty AMAZING)
Warm
S1 160lbs 7 reps
S2 180lbs 6 reps
drop 160 7 reps

Decline 35lbs plate abs SS with hip thrusts 70lb BB
3 sets of 15 reps Hip Thrusts
3 sets of 20 reps Abs

Leg Curls
warm
S1 125 5 reps
s2 130 4 reps
drop 120 5 reps

T bar wide leg squats
3 sets 35lb plate

Finished up with lots of abs knee ups.

Oh and added in booty kicks at 60lbs per leg.

I was sweating.......all under an hour, including my jaunt around the gym. My shirt was soaked. My hair was wet. I didn't stop moving......

Have added in a 2 scoops of protein per day.......and working on upping my food intake.....my belly gets so full.

Trying to decide if I stay course for 8 weeks or 10. If I run 10 I won't have enough var to do another cycle. But I will do what you all suggest.

Thanks!!!

[Capebuffalo]

Okay guys....sorry life has been beyond stressful for me the past few days. Much like Marcus's post above. I am constantly setting aside my ego and coming from my soul to make choices. I fall victim to my ego at times (type A), but I put it in check and really try to look at it from what would my soul do right now? I have been faced with some trying issues the past few days, I always try to find the reason or the master plan in it, once i am able to see the lesson, I work on fixing what I can always setting aside my ego (it's a constant work in progress).

Well I headed in to do hamstrings/glutes. I literally walked in circles for a few minutes before I realized what I was doing.......I was not in line in my head....that tells me I have a lot going on in my life. Then I got my head straight and went for it.

Loosened my knee like AG suggested on the leg ext. worked well. Thanks AG

Weighted Step Ups SS Dead Lift 90 lbs entire lift (back sore a little)
20 reps holding 50lbs in plates step ups x 3 sets
10 reps 90lbs deads x 3

Leg Press
warm
S1 410lbs 6 reps
s2 460lbs 6 reps (high on hamstring legs)
drop 430lbs 5 reps

Reverse Hack (during this one I could actually FEEL my strength in my legs, I am getting deeper and can feel the power more, pretty AMAZING)
Warm
S1 160lbs 7 reps
S2 180lbs 6 reps
drop 160 7 reps

Decline 35lbs plate abs SS with hip thrusts 70lb BB
3 sets of 15 reps Hip Thrusts
3 sets of 20 reps Abs

Leg Curls
warm
S1 125 5 reps
s2 130 4 reps
drop 120 5 reps

T bar wide leg squats
3 sets 35lb plate

Finished up with lots of abs knee ups.

Oh and added in booty kicks at 60lbs per leg.

I was sweating.......all under an hour, including my jaunt around the gym. My shirt was soaked. My hair was wet. I didn't stop moving......

Have added in a 2 scoops of protein per day.......and working on upping my food intake.....my belly gets so full.

Trying to decide if I stay course for 8 weeks or 10. If I run 10 I won't have enough var to do another cycle. But I will do what you all suggest.

Thanks!!!

Great work. I know it felt good at the end.
What are the 2 scoops nutrition wise. Protein Carbs Fat? Are they enough for now? Or are you still short on your intake?

[almostgone]

I am glad to hear your dog is doing well! They are the best! I would love to see a picture of your boy.....he is huge.

PM sent, ma'am.

[almostgone]

Bah, the wife is trying to get me to go to the Dr. or the Redi-Med clinic. I woke up with a tad of blood coming from one eye and she is convinced I cracked my skull. Think she has been on the phone with her sister (a RN) and has gotten all revved up and she is over-worrying. Plus her nerves are shit from worrying about our boy.
Going to help her get him back inside and will think about it. I think it's one of those things that just has to heal up. It's been ~ 5 days and I am fairly durable, so I may just pop another Voltaren and go back to sleep. My pupils are equal size and I am no more forgetful than usual?
LOL, I need a job sleeping. I would have no issues w/ overtime.

[Capebuffalo]

Bah, the wife is trying to get me to go to the Dr. or the Redi-Med clinic. I woke up with a tad of blood coming from one eye and she is convinced I cracked my skull. Think she has been on the phone with her sister (a RN) and has gotten all revved up and she is over-worrying. Plus her nerves are shit from worrying about our boy.
Going to help her get him back inside and will think about it. I think it's one of those things that just has to heal up. It's been ~ 5 days and I am fairly durable, so I may just pop another Voltaren and go back to sleep. My pupils are equal size and I am no more forgetful than usual?
LOL, I need a job sleeping. I would have no issues w/ overtime.

Blood out of the eye? I might go have that checked.

[AKD_FitChick]

Bah, the wife is trying to get me to go to the Dr. or the Redi-Med clinic. I woke up with a tad of blood coming from one eye and she is convinced I cracked my skull. Think she has been on the phone with her sister (a RN) and has gotten all revved up and she is over-worrying. Plus her nerves are shit from worrying about our boy.
Going to help her get him back inside and will think about it. I think it's one of those things that just has to heal up. It's been ~ 5 days and I am fairly durable, so I may just pop another Voltaren and go back to sleep. My pupils are equal size and I am no more forgetful than usual?
LOL, I need a job sleeping. I would have no issues w/ overtime.

I agree with Cape. That may be something you need to get checked out.

[AKD_FitChick]

PM sent, ma'am.

What a beast. He is beautiful!!

[almostgone]

Blood out of the eye? I might go have that checked.

I agree with Cape. That may be something you need to get checked out.

Think I may run up to the Redi-Med as soon we the beast inside. He is acting a tad skittish about coming up the steps right now.
Don't really want to see my Dr. until the end of May when she pulls her labs. I'm having my labs I ordered online done a week from tomorrow.
Thanks for the concern, guys!

[marcus300]

Throw back

[almostgone]

How old are you there, boss?

[almostgone]

Just grabbed a quick shower, grabbed some cash from the emergency fund and off to the Redi-Med. Will check back in later before work if I don't sleep until the last minute.