**Marcus's HIT Dungeon**

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D how is everyone this morning? Well I was planning on sleeping in but the wife woke me up at 7AM to bring in more junk to fill the garage again:/

[NACH3]

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.

Attachment 170083

Pic is sideways again legs are thick man with great separation!

Great lift - going to legs today may steal this but add in hacks for verticals as this gym doesn't have one - amazing how many do not! Love the static smith lunges

[NACH3]

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.

Deads have always been super hard for me dud to my shoulder but boy did they strengthen it... I'd do volume deficit deads on a bumper plate(making sure your feet stayed close on a conventional pull... But it is very tough to get & keep your chest up(at least for me) looking at the wall b4 you load the hammies - start light and get the form back(snatch grip deads really help pull your form in) however much harder on the shoulder tho :/

[NACH3]

Morning AG, BIB, Cape, Song D Kel and everyone here!

Legs today for me as I'm starting my rotation - it's looking like Thursday to Monday will best suit me ATM then will most likely change after I hopefully start at the new gym!!

Will surely report back after the lift! Kickass if not resting!

[songdog]

Pic is sideways again legs are thick man with great separation!

Great lift - going to legs today may steal this but add in hacks for verticals as this gym doesn't have one - amazing how many do not! Love the static smith lunges

Looking great bro!

[kelkel]

P Love the static smith lunges

They're always on my play list on non-squat days. Pretty much a one-leg squat.....

[RaginCajun]

Caught me lurkin hope everyone is doing well!!


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Who are you again?

[songdog]

deads have always been super hard for me dud to my shoulder but boy did they strengthen it... I'd do volume deficit deads on a bumper plate(making sure your feet stayed close on a conventional pull... But it is very tough to get & keep your chest up(at least for me) looking at the wall b4 you load the hammies - start light and get the form back(snatch grip deads really help pull your form in) however much harder on the shoulder tho :/

sumo rules!

[Back In Black]

Managed to fit another 18 mins cardio post lifting. Think I'll be doing a bit extra cardio than planned here and there over the next 6 days or so.

Split squats/static lunges - love them. Everybody should try them.

[Capebuffalo]

They're always on my play list on non-squat days. Pretty much a one-leg squat.....

Saw them in concert in 1987.

[RaginCajun]

Saw them in concert in 1987.

i was 6

[AKD_FitChick]

Hey everyone hope you all are killing it! I can see Kel is!

Nach - so happy you and your girl are killing it in the gym! That's the best when you can workout with your partner! I miss that shit.

I am missing this thread lately, summer is so tough.

I am lifting still! Hit shoulders and arms today. Strength is good, I am however not training Hit right now. I do still put the weight a little up there and try to push for one or two reps.

BIB is trying to help me understand carb cycling! I am hoping to have it down soon so I can push push push!

Miss you all!

Keep killing it.


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[NACH3]

Legs

-- Ext's s/s leg press(outside inside)
6w sets each pyramiding up w/ext's - 6 plates aside 12-20 reps each set
So basically 12sets without stopping my legs were shot

-- leg curls
3w 10-15reps DD

-- BB stiff legged deads
3w 10-12 pretty damn heavy too

-- hacks
2w at 20reps

35min the volume killed me thx for some tips Kel

[NACH3]

Hey everyone hope you all are killing it! I can see Kel is!

Nach - so happy you and your girl are killing it in the gym! That's the best when you can workout with your partner! I miss that shit.

I am missing this thread lately, summer is so tough.

I am lifting still! Hit shoulders and arms today. Strength is good, I am however not training Hit right now. I do still put the weight a little up there and try to push for one or two reps.

BIB is trying to help me understand carb cycling! I am hoping to have it down soon so I can push push push!

Miss you all!

Keep killing it.


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It's something special when it works I do see some couples that just argue and argue tho - it is a great thing especially when she likes pushing weight

[NACH3]

They're always on my play list on non-squat days. Pretty much a one-leg squat.....

Managed to fit another 18 mins cardio post lifting. Think I'll be doing a bit extra cardio than planned here and there over the next 6 days or so.

Split squats/static lunges - love them. Everybody should try them.

I wanted to do them but my legs were shot after 2w of 20 reps on hacks w/decent weight

[almostgone]

Ok, headed to try deads again today. Really getting irked with this lame @ss shoulder and biceps.

[almostgone]

Got a little work done, still finding my way through what is doable right now.

1 set of crunches
Back and ham stretching
Hypers- 3 sets
Deads- 2 w/u, 2 work sets of 10.

Nothing fancy at all. Just trying to find an acceptable tolerance level and do something. Legs coming up late Friday night/early Saturday morning. I know what I can do there so looking forward to that.

29 minutes.

[Capebuffalo]

i was 6

I was 15.

[AKD_FitChick]

Got a little work done, still finding my way through what is doable right now.

1 set of crunches
Back and ham stretching
Hypers- 3 sets
Deads- 2 w/u, 2 work sets of 10.

Nothing fancy at all. Just trying to find an acceptable tolerance level and do something. Legs coming up late Friday night/early Saturday morning. I know what I can do there so looking forward to that.

29 minutes.

Great job AG!!!


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[songdog]

Good morning Marcus Cape Nach Ag Clarky D those legs are looking real good Nach keep up the good work.

[almostgone]

Great job AG!!!


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Thank you, ma'am!

[NACH3]

Morning fellas D

AG - nice work big guy!

Legs are trashed - those ext's s/s into leg presses were a killer as were the 2w 20rep squats on hacks feeling good - delts and tris or arms today gotta get in and out but hit it as hard as possible!

[kelkel]

Legs are trashed - those ext's s/s into leg presses were a killer as were the 2w 20rep squats on hacks feeling good -

Good stuff. We need to throw wrenches at our routines frequently to spur growth, both mentally and physically. Be creative in there.

[AKD_FitChick]

Morning fellas D

AG - nice work big guy!

Legs are trashed - those ext's s/s into leg presses were a killer as were the 2w 20rep squats on hacks feeling good - delts and tris or arms today gotta get in and out but hit it as hard as possible!

Damn Nach!!


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[AKD_FitChick]

Morning guys!!! Stayed in bed this morning and researched more hamstring and glute target workouts. More deep!

Does anyone know of a piece of equipment that straps around legs or ankles that you can attach a plate too or weight of some kind?

Looking for added on hanging abs and reverse leg lifts (for some reason I can't hold a DB between my feet. The weight flies out

Hitting hamstring and glutes tomorrow. Need a good nights sleep.

Ready to see some serious changes.


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[NACH3]

Good stuff. We need to throw wrenches at our routines frequently to spur growth, both mentally and physically. Be creative in there.

Thanks Kel... And Absolutely we do. I figured they haven't been through that type of superset and overall volume in a long time and I feel so much more working in that slightly higher rep range like you've suggested and I liked saving those 20rep hacks at the end when they were trashed lol

[kelkel]

Shoulders yesterday since I had the time and energy I split them off from back:

Smith Press: 3 sets, last two 5-6 reps with drop
Laterals: 3 sets 12 ish reps. I always start from the side of my thigh, not in front. Removes the momentum.
Seated one arm press on smith: These are the ones where you sit perpendicular and do one arm at a time. Never done them before but liked them. 3 sets
Rear delts on incline: 3 sets 12 ish reps.

Back today: Crushed it.

Pulldowns: 3 sets 10-12 reps. Almost back to normal weight. Still pussing out a bit out of fear.
Incline bench rows on smith: Still my favorite anymore. 3 sets 6-10 reps with RP's to help breath.
T Bars (old fashioned): 3 sets pretty heavy. 10 reps or so. Still staying 1 plate light for now, refer to pussing out above.
Dumbell rows on incline bench: 3 sets to failure
Shrugs: Usual stuff.

Great workout.

[almostgone]

Shoulders yesterday since I had the time and energy I split them off from back:

Smith Press: 3 sets, last two 5-6 reps with drop
Laterals: 3 sets 12 ish reps. I always start from the side of my thigh, not in front. Removes the momentum.
Seated one arm press on smith: These are the ones where you sit perpendicular and do one arm at a time. Never done them before but liked them. 3 sets
Rear delts on incline: 3 sets 12 ish reps.

Back today: Crushed it.

Pulldowns: 3 sets 10-12 reps. Almost back to normal weight. Still pussing out a bit out of fear.
Incline bench rows on smith: Still my favorite anymore. 3 sets 6-10 reps with RP's to help breath.
T Bars (old fashioned): 3 sets pretty heavy. 10 reps or so. Still staying 1 plate light for now, refer to pussing out above.
Dumbell rows on incline bench: 3 sets to failure
Shrugs: Usual stuff.

Great workout.

Nice, Kel. Much more intense than when you first tore your biceps tendon. I can't get rowing movements or pulldowns going right now. The dilapidated left arm is so weak that the right arm leads the movement terribly even though I moving the weight with my lats.
I can do decent with deads and as I mentioned recently, cable pressdown/pushdowns for triceps.
LOL, since I'm somewhat limited on what I can do, early Saturday a.m. it will be leg extensions, hack squats, reverse hacks, leg presses, standing calf raises, and leg curls. A couple of days after that, back to the sets of 20 rep squats and seated calf raises. I will say my legs are staying pumped right now. Think I can keep the extra leg work going for a few more weeks, maybe?
I think maybe in another week or so, I can begin adding in a few things besides the low weight, high reps curls with the left arm.

[Capebuffalo]

Anyone heard from Clarky?

Endever to preserver AG

[OdinsOtherSon]

Nice, Kel. Much more intense than when you first tore your biceps tendon. I can't get rowing movements or pulldowns going right now. The dilapidated left arm is so weak that the right arm leads the movement terribly even though I moving the weight with my lats.
I can do decent with deads and as I mentioned recently, cable pressdown/pushdowns for triceps.
LOL, since I'm somewhat limited on what I can do, early Saturday a.m. it will be leg extensions, hack squats, reverse hacks, leg presses, standing calf raises, and leg curls. A couple of days after that, back to the sets of 20 rep squats and seated calf raises. I will say my legs are staying pumped right now. Think I can keep the extra leg work going for a few more weeks, maybe?
I think maybe in another week or so, I can begin adding in a few things besides the low weight, high reps curls with the left arm.

How's the therapy coming along big man?


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[almostgone]

Anyone heard from Clarky?

Endever to preserver AG

Yes sir, He has been living it up on holiday. Think he went to Britain and then Spain? Should be back home soon I think. Just shot him a response email about 20 minutes ago.

I'm trying to hang tough, Cape. Too dissatisfied to stop and nowhere near good enough to take too much of a break.

You get rain in the past few hours? We've had a couple of stray showers, but nothing major. One thing is for sure , I have got to cut grass or go rustle some of the neighbors goats...pronto!! Figure since I'm out in the middle of nowhere, I may cut early Sunday morning? Tomorrow morning is slammed for me until probably 2 p.m. and don't want to start cutting that time of day.

[Capebuffalo]

We had a downpour yesterday afternoon. Some of the loudest thunder I've ever heard. Not enough today to count as anything. Cloudy though.

[Back In Black]

This week I decided to do some additional cardio. Good job too because I've had staff off so i would have been short of my original cardio plan had I not got ahead. I will miss my cardio tomorrow unless I just train chest as soon as the gym opens as I now have to open my store and work all day.

I've had 2 days this week where I have felt broken - aching everywhere, no get up and go and just moving much slower than normal. Counting down the days (8) and really need to practice my poses much much more.

[NACH3]

This week I decided to do some additional cardio. Good job too because I've had staff off so i would have been short of my original cardio plan had I not got ahead. I will miss my cardio tomorrow unless I just train chest as soon as the gym opens as I now have to open my store and work all day.

I've had 2 days this week where I have felt broken - aching everywhere, no get up and go and just moving much slower than normal. Counting down the days (8) and really need to practice my poses much much more.

I know(kind of) lol what your going through but your doing an exceptional job mate - 8 days left and your golden - want to see those 'stitches'(or your fibers I mean) lol like your Avi now - great work my friend!

[NACH3]

Arms - short intense and to the point

Carrying first set of a HIT routine and working set to 6-10 then dropping get a better pump and feeling the fibers tearing - but nothing under six reps unless it's a heavy shock day

-- WG Oly bar curls
2w/u 10-12
1w 8ish DD

-- cable drag curls from bottom pully
2w drop + RP

-- hammers s/s w/hammer preachers
Ran rack on hammers 1w 4 drops - 2w 8-12 w/forced reps on each and slow negs

-- CG smith bench
Pyramided up to 315
1w6 3drops

-- skulls
2w 6-10 DD

-- Straight bar pushdowns s/s OH Rope ext's
2w heavy DD each

-- one arm rope ext - high reps 20+ for lateral head

Fuckin A a good one fellas

[kelkel]

I will miss my cardio tomorrow

Me too, dammit.

[almostgone]

How's the therapy coming along big man?


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It's progressing. Actually progress may be speeding up a tad!

[almostgone]

Yawn.....short nap did me some good. Would've slept another half hour or so but the weekend crew called me and asked was I working this weekend. Told them not unless it was an emergency to which they replied, "Oh, OK. Well it will hold until Monday or Tuesday".
LOL, WTF?

[almostgone]

Was headed to the shop now, but Mrs. AG wants me to watch a bit of Game of Thrones with her first.
Leg session coming on soon though.

[Back In Black]

Was headed to the shop now, but Mrs. AG wants me to watch a bit of Game of Thrones with her first.
Leg session coming on soon though.

Good old GOT

Well, I hit chest this morning and then did 19 mins cardio instead of calves. So I did an extra 38 mins cardio this week, a total of 6 hours