**Marcus's HIT Dungeon**

[almostgone]

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

Yes sir, we love the series. We don't watch the current episodes because we are too far out in the country for DSL or cable. We just buy the previous season's set of DVDs and watch them...repeatedly.

6 hours of cardio speaks volumes for your dedication. Just squatting and leg workouts puts the whoops on me.

[songdog]

Good morning Marcus Cape Nach Ag Clarky D yeah love GOT very good series!

[Back In Black]

Yes sir, we love the series. We don't watch the current episodes because we are too far out in the country for DSL or cable. We just buy the previous season's set of DVDs and watch them...repeatedly.

6 hours of cardio speaks volumes for your dedication. Just squatting and leg workouts puts the whoops on me.

Ugh, don't remind me, quads tomorrow.

[almostgone]

Downing the last of my shake and then I'm off to the shop.

Busy day coming up!!

[almostgone]

LOL, day has been totally rearranged. Glad I already some leg work done.

1 set of crunches
Leg extensions- 2 w/u, Work-32, rest pause, 12, rest pause, 7+ reps.
Hacks- 2 w/u, Work- 13, rest pause, 6, rest pause, 5.
Reverse hacks- 1 w/u, Work- 13, rest pause, 3.
Leg press- 1 w/u, Work1 (feet wide)- 13 reps @ a new weight. Work2 (feet narrow)- 13 reps @ a new weight..Work 3 (feet narrow)- 13 reps.
Standing calf raises w / a double pump at the top- Work1 - 14 , rest pause, 8,rest pause, 4. Drop some weight. Work2 - 11, rest pause, 7, rest pause, 6.
Seated leg curls - Work- 14, rest pause, 7, rest pause, 3.


1 hour and 11 minutes for everything including stripping the plates.

Chiro appointment rescheduled for Monday, may hold off on blood donation until Monday, still debating. Just now found out something else came up at work so will be going in tonight, hopefully for no more then 4-6 hours?

[clarky.]

Nice session big guy.

[clarky.]

Well hello fellas/ladies lol, that's ma hols done. Still in spain just waiting on our bus to take us to the airport. Had a ball 2wk no gym at all total rest.
Hope everyone is ok and doing well. Got a few pic so will put them up in the big mans thread, sideways of course, sorry kel ...

[NACH3]

Well hello fellas/ladies lol, that's ma hols done. Still in spain just waiting on our bus to take us to the airport. Had a ball 2wk no gym at all total rest.
Hope everyone is ok and doing well. Got a few pic so will put them up in the big mans thread, sideways of course, sorry kel ...

Clarky.... What's up mate?? How as your Holiday? Glad to see your crazy arse back

[NACH3]

What's up AG, BIB, Cape, Clarky, Kel and gang!

Gotta good delt trap w/o in today legs are crushed still and arms are right sore today(1.5cc in outer bicep head yesterday) love that hard contraction after pinning em

Just did some smith presses
Side laterals - always starting from the thighs like Kel mentions
Front raises
Rear delts facing incline pulling up and out

I did pre-exhaust them pressing last and threw in a set or two of the perpendicular smith presses Kel did the other day... I'll start with them next time it'll help with my ROM just gotta go a lil lighter

[almostgone]

Good night, gents and ladies. Time for me to crash. Have been extraordinarily hungry the past week or so. Maybe the increase in leg work is responsible?
Shoulder feeling awful dang good, but still sticking with the baby weight biceps exercises.

[almostgone]

Nice session big guy.

Thanks, buddy! Are you back home yet?

[Back In Black]

Morning all.

Hope you are rested and had a great holiday Clarky.

Trained quads, core and 27 mins cardio this morning. Dropping some reps on most sets this week.

Anybody else lifting today?

[almostgone]

Morning all.

Hope you are rested and had a great holiday Clarky.

Trained quads, core and 27 mins cardio this morning. Dropping some reps on most sets this week.

Anybody else lifting today?

I am going to try working tris this evening and then do my stupid rehab exercises as well. It may be lots of cable pressdowns as that is the only exercise for triceps I can tolerate right now.
Legs are totally smoked from yesterday.

[songdog]

Good morning Marcus Cape Nach Ag Clarky D just sitting here drinking my coffee know I got to spent 2 1/2 hrs on my mower today.Well I hope everyone has better plans than me

[clarky.]

Clarky.... What's up mate?? How as your Holiday? Glad to see your crazy arse back

Haha good to be back big guy, yes mate it was class.

Thanks, buddy! Are you back home yet?

Aye mate got in last night about 11ish so got up this morning and had to go shopping and stuff. Just back from a session.

Morning all.

Hope you are rested and had a great holiday Clarky.

Trained quads, core and 27 mins cardio this morning. Dropping some reps on most sets this week.

Anybody else lifting today?

I did BIB thank you, feel good it was well needed. I did some light bi's earlier and tri's.

[clarky.]

Have to nip out post ma session when a come back.

[AKD_FitChick]

Good morning Marcus Cape Nach Ag Clarky D just sitting here drinking my coffee know I got to spent 2 1/2 hrs on my mower today.Well I hope everyone has better plans than me

Morning song!!! Hope it's a good one even if it's mowing


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[AKD_FitChick]

I am going to try working tris this evening and then do my stupid rehab exercises as well. It may be lots of cable pressdowns as that is the only exercise for triceps I can tolerate right now.
Legs are totally smoked from yesterday.

My legs were toast after reading your lift yesterday! Great job!


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[AKD_FitChick]

Have to nip out post ma session when a come back.

So glad you are back! Can't wait to see pictures. Happy your trip was great.


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[AKD_FitChick]

Good morning Song, AG, Cape, BIB, Nach and Clarky!!!

I am going to hit back today. Heading soon. Can't wait actually. Ready to tear it up.

I need to start logging my lifts again here.


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[NACH3]

What's up AG, BIB, Song, Cape, Clarky, Kel D and gang

My shoulders are so sore guys I'm gonna have to take a day off I think lol we'll see id like to getg in but not sure if my ROM is good enough for back but it mayy be t gen still have chest to do too

Have a good one everyone andf I'll log what I do I have a feeling something will get done

[clarky.]

So glad you are back! Can't wait to see pictures. Happy your trip was great.


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Thank you D, i will post some shortly.

[clarky.]

Good morning Song, AG, Cape, BIB, Nach and Clarky!!!

I am going to hit back today. Heading soon. Can't wait actually. Ready to tear it up.

I need to start logging my lifts again here.


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Yeeeees! D, fucking rip the cunt right out of it girl.

[clarky.]

What's up AG, BIB, Song, Cape, Clarky, Kel D and gang

My shoulders are so sore guys I'm gonna have to take a day off I think lol we'll see id like to getg in but not sure if my ROM is good enough for back but it mayy be t gen still have chest to do too

Have a good one everyone andf I'll log what I do I have a feeling something will get done

Have a rest big guy.

[Back In Black]

Man I had a funny turn this afternoon.

Heating up meal 3 I felt a bit 'fizzy'. Felt like that a couple of weeks ago too but it passed pretty quick. This time it persisted. I sat down with my food and 10 minutes later started sweating all over but mostly face and neck. Though I needed to change my t-shirt. It lasted about 5 minutes. I finished my food slowly and then had a 45 minute nap. Felt ok afterwards.

Only thing that's changed today is I upped my water intake but I'm not low on carbs for sure I'd already had about 170g worth and had 250g yesterday.

Odd, anyhow, good to go now.

[clarky.]

Right fellas/ladies, it's been 4wks since i trained bi's. It feels ok, the physio said it could take upto 12wks though. Tear in the right bi.
I never went that heavy, still got a good wee niggle from the forearm, not from the session. So just eased back into it so.

Standing db curls 3 sets drop 3 sets drop 2 sets
Doing 8-10 on each set ^^^ 25k drop 20k drop 17.5's

Cable curls 3 sets 20-23 reps a set fucking pure killer

Light ^^ 35k

Flat db skulls 3 sets
17.5's^^

Tri pd 3 sets

Behind head tri ex cable 3 sets v bar

Both tri ex stack, that's was it simple and not mad.

[clarky.]

Man I had a funny turn this afternoon.

Heating up meal 3 I felt a bit 'fizzy'. Felt like that a couple of weeks ago too but it passed pretty quick. This time it persisted. I sat down with my food and 10 minutes later started sweating all over but mostly face and neck. Though I needed to change my t-shirt. It lasted about 5 minutes. I finished my food slowly and then had a 45 minute nap. Felt ok afterwards.

Only thing that's changed today is I upped my water intake but I'm not low on carbs for sure I'd already had about 170g worth and had 250g yesterday.

Odd, anyhow, good to go now.

Maybe run it by the doc BIB ?.

[kelkel]

Right fellas/ladies, it's been 4wks since i trained bi's. It feels ok, the physio said it could take upto 12wks though. Tear in the right bi.

Did you get an MRI? Ultrasound at least?

[clarky.]

Did you get an MRI? Ultrasound at least?

No not yet kel, going to see the doc shortly so i will ask her then. Kel you always say it's good to have a wk or two off training. I know it can get in your head but it was amazing to have that rest total amazing i feel great.

[Back In Black]

....

[GirlyGymRat]

I'm back. It's been 2 long years since I've held a regular workout schedule sooo it's time to start eating clean, rebuild and get my life back. See ya around!!!

[almostgone]

Man I had a funny turn this afternoon.

Heating up meal 3 I felt a bit 'fizzy'. Felt like that a couple of weeks ago too but it passed pretty quick. This time it persisted. I sat down with my food and 10 minutes later started sweating all over but mostly face and neck. Though I needed to change my t-shirt. It lasted about 5 minutes. I finished my food slowly and then had a 45 minute nap. Felt ok afterwards.

Only thing that's changed today is I upped my water intake but I'm not low on carbs for sure I'd already had about 170g worth and had 250g yesterday.

Odd, anyhow, good to go now.

Weird. That's about how I feel when I don't eat often enough or if I have expended a lot of energy and my glucose is low.
Your carb intake sounds like it was sufficient. How was you calorie intake vs. your energy expended? That's when it usually catches me.

[clarky.]

Morning fellas/ladies, arms are fried this morning. Chuffed, going to do shoulders and traps the day, catch up the night.

[clarky.]

I'm back. It's been 2 long years since I've held a regular workout schedule sooo it's time to start eating clean, rebuild and get my life back. See ya around!!!

Great to have you back Girly .

[Back In Black]

Weird. That's about how I feel when I don't eat often enough or if I have expended a lot of energy and my glucose is low.
Your carb intake sounds like it was sufficient. How was you calorie intake vs. your energy expended? That's when it usually catches me.

I trained quads, core and some LISS but my calsn would have been higher than cals out. I'm putting it down to large increase in H2O for now. No problems since.

This morning - 45 mins fasted cardio. Off to work for 6 hours then will lift 75-80% rep range with usual weights and maybe 20 mins PWO cardio.

GGR - get on it. Hard to start but you know it's worth it.

[almostgone]

Ended up stretching and lightly exercising the bad arm last night. Tonight I believe I will go ahead and train my right side as normal before it totally starts to decompensate, and just do my baby weights with the left side.
Chiro visit today possibly for another short laser session. At first I was skeptical of the laser treatment being any better than using my IR lamp, but it does seem to be helping.
I'm hoping I can get my quads and hams scraped soon. They are knotting up quickly working legs every 2-3 days. On the other hand even though my legs stay feeling fatigued on that schedule, my working weights are increasing and my sets have been very intense!!

[songdog]

Good morning Marcus Cape Nach Ag Clarky D very nice day today.

[AKD_FitChick]

Good morning Cape, Nach, BIB, AG, Song and Clarky and GGR

Hope everyone has a great lift day! I am off today.

I am guessing I can push it way more than I am. Not nearly as sore this round. I feel like I am having a harder time adding weight on like I was before.


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[kelkel]

No not yet kel, going to see the doc shortly so i will ask her then. Kel you always say it's good to have a wk or two off training. I know it can get in your head but it was amazing to have that rest total amazing i feel great.

Nice isn't it! Great to give both your body and mind some time off to recover and to do some things you may not normally have time to do! Try and take time off at least once per year! If not more....

[kelkel]

I'm back. It's been 2 long years since I've held a regular workout schedule sooo it's time to start eating clean, rebuild and get my life back. See ya around!!!

Glad to have you back!