**Marcus's HIT Dungeon**

[almostgone]

My legs are shot too mate. They've progressively being getting more tired the more cardio I do and yesterday (leg day) and today (60 mins fasted cardio) they are spent. I've decided to only run zero carb for 2 days this week so today is the last day.

Need to adjust my carb intake for the rest of the days this week so I only eat the same over the 7 days that I had planned too anyway. Be nice to have some consistent energy back

LOL, I'm sure the slightly increased carbs will feel good. Your legs have got to be dragging right now. I'm eating normal carbs and I'm struggling.

[AKD_FitChick]

Morning everyone! Rest day for me


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[kelkel]

Anybody lifting today?

I trained quads

20 rep front squats
Modified hack squat type thing on smith machine
Slow leg extensions

Added some core and of course, damn cardio (30 mins)

As if 20 rep squats weren't enough cardio?

[kelkel]

Heading down for Chest n arms. Report to follow.

[NACH3]

Hey fellas D hope everyone had a great w/e - called last week kinda of a wash as I was at the beach longer than expected and obviously emptied my alley much more lol - but it was an awesome w/e with the gf and her daughters!

Btw I haven't logged in due me breaking my phone and just got on my tablet so I'm gtg until I get my phone back as I dropped it in the toilet trying to txt while pi**ing lmao didn't go as planned

I'm trying to get delts and tris in or start with legs again first to bring them up(right Kel)

BIB thx for sharing what you have and I'll surely be watching closely and also the carb cycling sticky thx man!

[NACH3]

Have my second part of interview today as well so I'm hoping after that I can get in the gym or even that gym to try it out!

[almostgone]

As if 20 rep squats weren't enough cardio?

Yep. My reality is totally fvcked. Kel used the words "squats" and "cardio" in the same sentence!

Heading down for Chest n arms. Report to follow.

Sounds like your arms sessions are ramping back up a tad?

[Back In Black]

As if 20 rep squats weren't enough cardio?

Not enough for purpose but I sure was blowing at the end of the set.

[kelkel]

I'm trying to get delts and tris in or start with legs again first to bring them up(right Kel)

Absolutely. Monday does not have to be universal chest day. Weak points first if at all possible.

[kelkel]

Sounds like your arms sessions are ramping back up a tad?

They are! Still taking it easy and slow. Giving it a lot of respect.

Todays workout went well:

Incline press: 3 sets 4-6 reps with DD on last (strong on these today)
Incline flyes: 3 sets 10-15 reps
Incline dumbell press: 3 sets 10-12 reps, non lock

Seated dumbell curls: 3 (so called) working sets: went up to 45's for 10-12. Not planning on pushing past this for a while.
Preacher curls: First time for these since injury. Kept it light and just feeling my way through them.

Pushdowns: 3 sets, 8-12 reps
Cable skull crushers: 3 sets 8-10. Great little movement off low pulley
Cable dips: 3 sets 10 ish reps.

No complaints! Making progress. Keep this up and next year will be a great year.

[Cuz]

Evenin folks hope all had a good weekend. Just hit legs and I'm suffering. Neglected the legs for a couple months and boy I can tell it. If only everything was as easy as arm day. About to refuel with some tuna n rice, yay

[almostgone]

They are! Still taking it easy and slow. Giving it a lot of respect.

Todays workout went well:

Incline press: 3 sets 4-6 reps with DD on last (strong on these today)
Incline flyes: 3 sets 10-15 reps
Incline dumbell press: 3 sets 10-12 reps, non lock

Seated dumbell curls: 3 (so called) working sets: went up to 45's for 10-12. Not planning on pushing past this for a while.
Preacher curls: First time for these since injury. Kept it light and just feeling my way through them.

Pushdowns: 3 sets, 8-12 reps
Cable skull crushers: 3 sets 8-10. Great little movement off low pulley
Cable dips: 3 sets 10 ish reps.

No complaints! Making progress. Keep this up and next year will be a great year.

That's excellent stuff! Sounds like you possibly have a new goal for the year? Think I may steal your triceps lift for use as soon as I can work arms again.
My left arm is slowly getting better. I was almost in a panic when I couldn't get my left biceps to contract at all, wouldn't even pull up a 20# d'bell....seriously. Was a very weird experience but it is getting better. I do have orders for an Xray and an MRI if things fail to progress.
No heavy weights for me unless its for legs or lower back. My quads are still nicely swollen from squats Sunday. I like it when stuff starts poking up through the fat.

[almostgone]

Evenin folks hope all had a good weekend. Just hit legs and I'm suffering. Neglected the legs for a couple months and boy I can tell it. If only everything was as easy as arm day. About to refuel with some tuna n rice, yay

Evening/morning, Cuz.

[Capebuffalo]

Morning Ag Nacho Song D-

Had a good chest session this am.

[NACH3]

Interview went about as good as is could so I'm happy - background check up and should be able to start as soon as that comes back! Thx for the support fellas and ladies

[NACH3]

Morning AG, Kel, Cape. song. cuz, D and gang

Thx Kel - I know I know better lol gonna start as yesterday was a maddening day... Gotta get consistent and this is the week no excuses!

Hope all has a kickass day!

[songdog]

Interview went about as good as is could so I'm happy - background check up and should be able to start as soon as that comes back! Thx for the support fellas and ladies

I am happy for you bro congrats!

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D and the rest of you freaks!

[NACH3]

I am happy for you bro congrats!

Thx Song I appreciate all your guys' support - sometimes I know I wouldn't be where I'm at without this place and you guys as its a sounding board for our lifestyle as well as life's events that get thrown at us all!

Much respect
Nach

[Back In Black]

Interview went about as good as is could so I'm happy - background check up and should be able to start as soon as that comes back! Thx for the support fellas and ladies

Great news mate, onwards and upwards.

Just back from 59 mins fasted cardio. Have staff on holiday this week so have to spend ALL day on my feet in my store again today. My legs have been bitching at me for weeks because they are so tired but I'm stopping cardio after the next 7 days.

Carbs are great but I'm hungry all the time, must drink more chilled water and green tea.

Have a great day everyone.

[almostgone]

You have a great one as well, BIB. I like the 59 minutes of cardio. Would hate to hear you went at it for an hour.

[almostgone]

Morning, everyone. Still sore as the dickens from squats on Sunday, but I like it. Should get in a good day of rest tomorrow and then either work legs or lower back. I'm thinking it will probably be lower back.
Range of motion is slowly improving with the shoulder and I'm not waking up in pain every few hours like I was a few weeks ago. Left biceps is still weak as a kitten, but slightly improved.

[Capebuffalo]

Morning Ad Nacho Song BIB and D-

Home stretch BIB. It will all be worth it.

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D dang feels a lil chilly out there this morning.

[Back In Black]

You have a great one as well, BIB. I like the 59 minutes of cardio. Would hate to hear you went at it for an hour.

Should have been 55 but i did an extra 4 so I can take it off one of the other days this week

Morning Ad Nacho Song BIB and D-

Home stretch BIB. It will all be worth it.

I know, but I still keep telling myself my legs need a days rest tomorrow. 1 session won't make or break me, I could even just eat less carbs to allow for missing the cardio. It's quite funny reasoning with yourself when you are this close.

[Capebuffalo]

Should have been 55 but i did an extra 4 so I can take it off one of the other days this week



I know, but I still keep telling myself my legs need a days rest tomorrow. 1 session won't make or break me, I could even just eat less carbs to allow for missing the cardio. It's quite funny reasoning with yourself when you are this close.

Stay the course. You have a lot of time sweat and pain invested.

[Cuz]

Morning all, getting ready to head into work. Killed delts last night great pump. Gonna do a little volume training for a while and try not to get injured I'm almost 100 percent injury free now shoulder feels good. Strength is increasing with time which he,ps boost my moral. Have a great day all

[almostgone]

Good night, guys and gals!

[Back In Black]

Stay the course. You have a lot of time sweat and pain invested.

Lol, I always Convince myself to stick with the plan but I understand how people fall off the wagon at this stage.

I have everything planned for next week but I'm gonna have some arguments with myself about it as the days pass by.

[Capebuffalo]

Lol, I always Convince myself to stick with the plan but I understand how people fall off the wagon at this stage.

I have everything planned for next week but I'm gonna have some arguments with myself about it as the days pass by.

My thing was I would treat myself to one of the little small rectangle of a Hershey bar if I thought about quitting. It would get me through the week. Lol

[NACH3]

Great news mate, onwards and upwards.
.

Thanks BIB! I appreciate it mate!

[NACH3]

Afternoon AG, Cape, BIB, Song D and everyone! Hope you all are doing well!

BIB - your doing things that most would absolutely crumble doing - its fukin awesome to see buddy!

AG - hope that shoulder is loosening up and giving you some relief

On a side note I got a temporary tooth put in today only 500$ lol that may fall out at any time wtf ha! Well I'm surely not gonna lift today as I already broke a wisdom tooth and two muollers this way so another days rest - which I'm really not worried about as a wk I'll be right back to where I was - I have been doing delts bis/tris trap work with DBs(lighter) to pump up at least so not a total wash but start tomorrow with legs

Also, it's been 2.5 consistent months I've been working with my gf(well we had a two wk break from things) but training her she's already transformed her body(glutes, legs, arms and delts) are all starting to pop... I'm proud to say she's been hitting just as hard and at least my cardio isn't dead dead with all the *** we have lol

Starting with legs tomorrow first in rotation!!

[kelkel]

BIB - your doing things that most would absolutely crumble doing - its fukin awesome to see buddy!

That he is. Love to see some pics soon.

[kelkel]

It's that time.

[Back In Black]

Afternoon AG, Cape, BIB, Song D and everyone! Hope you all are doing well!

BIB - your doing things that most would absolutely crumble doing - its fukin awesome to see buddy! !

I feel like I'm crumbling but also feel I shouldn't complain. Some people in the world do more 'cardio' than me every day just collecting their daily water for their families!

That he is. Love to see some pics soon.

Yep, no more than 11 days away there will be some pics.

[kelkel]

Legs today went great. Late start though:

Extensions: 3 sets, 15-20 ish reps
Verticals: 3 sets, 12-15 non lock
Smith lunges: 3 sets heavy, 12 ish reps
Seated curls: 3 sets 10 reps or so
Calf crap

Todays leg shot for ridicule or motivation. Any yes, it's Fvckn sideway if you open it. Nach sent a friggen virus my way or something. Damn him.
And yes number two, that's my hand. Don't get your hopes up.

[almostgone]

Man, I could've slept for another couple of hours. Zapping the shoulder with the IR lamp now and then going to do a little lower back work.

[Back In Black]

58 mins fasted cardio done. 48 minutes to do tomorrow.

Breakfasted and headed back for delts and tri's in a bit. I've been stopping all sets one short of positive failure this week, don't want to risk injury now. Of course, that's how 'hard' some people train all the time.

Great day all.

[almostgone]

Morning, BIB! Morning , everyone!

[almostgone]

I tried deads but my shoulder isn't quite ready for them. Think I will try again tomorrow.
I may have been able to pull decently tonight, but, honestly, was a tad gun shy. Got in a few sets of hypers and did more shoulder stretching and very light curls with the crappy arm.