**Marcus's HIT Dungeon**

[Capebuffalo]

Smith Military x3

DB Military Press x3

Bb front Raises x3

Reverse Pec dec x3

[almostgone]

Damn AG. Broke them down. Nice.

Thanks, Cape. . Kind of slightly surprised myself. I'm off blast, no prelift "supplements" other than a shake with coffee and oats.

[kelkel]

Got squats in tonight.

Leg extensions (light) to warm up the knees- 50 reps
Crunches - ~ 135

Squats:
Dry bar- 1x 20
Plate/side - 1 x 20
2 plates/side - 1x 20
3 plates/side - 1x 20, 1 x 15
2 plates/ side - 2 x 20
Plate/side - 1 x 20

Seated calf raises w/ double pump at bottom - 11, drop, 8, drop, 12, rest pause, 10, rest pause, 8, rest pause, 6+ .

55 minutes. I had my doubts when I first woke up because my left shoulder was very tight. Nuked it with the IR lamp for 15 minutes, stretched it and felt much better.

20 reps followed by 15 hurts! Try that double pump at the top of the reps instead of the bottom. Done that all my workout life as it always just felt natural. I think it works great.

[almostgone]

20 reps followed by 15 hurts!

Yes sir, I wholeheartedly concur with a "damn straight". That was probably my best run on squats so far. I don't think I'm ready to bump up in weight yet, but stacking the reps back to back like that is a challenge on its own.

Try that double pump at the top of the reps instead of the bottom. Done that all my workout life as it always just felt natural. I think it works great.

Will do. I had been doing a double pump @ top on standing raises and I think I need a little change for my calf routine. Double pump @ top on seated raises sounds like exactly the tweak I was looking for. Much appreciated!

[AKD_FitChick]

Smith Military x3

DB Military Press x3

Bb front Raises x3

Reverse Pec dec x3

Looking great Cape!!! Widening out.


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[Cuz]

Did a brisk chest and very brisk back more like a warmup supersets today. Zero carb morning felt very weak couldn't even barely snap a good pic this mornin had a good pump shame to oh well. Been sick with a sinus infection the past week so that doesn't help either just feel..off...in terms of lifting, gassing really quick guessing it's time to donate some blood as well. Great day all

[clarky.]

Hi fellas/ladies, did arms earlier, went good never pushed bi's.

Standing db curls 3 sets

Incline db curls 3 sets. Kept it light

Flat db skulls 2 sets

Cable curl 4 sets

Tri pd's 3 sets

Behind head tri ex 3 sets v bar

Done. Arms are sore just now, forearm is giving me shit everyday.

[DCI]

So back tonight. Hit it hard and did around 90% weight maxes on my lifts as I have been outta the gym in so long I said it would be better to play it safe

Was extremely humid today so the sweat was pumping.

I started with close grip bb rows to warm up. 4 warm up high rep sets just to get the blood flowing and the streches. Then into 2 heavy working sets with one drop. This was tough but my god it felt good. The blood flow was intense .

Then onto seated close grip rows on the machine same as above. The intensity was insane.

Then onto bent over db rows with a db in each hand slow and controlled feeling the muscle tear was epic.

Then onto the lat pull down olate loaded machine to stretch it out.

And then pully machine straight bar isolation.

Finished with abs and the foam roller sweat was pouring outta me and feeling great much needed hardship tbh.

[NACH3]

What's up guys gals

Bad news here just got my first DUI on fight night and obviously totally my fault - no one was injured thank God and I feel like I need to get my shit together real quick.. I was able to finally start my job today tho so I am grateful for that!

That's why I haven't been here but I started back at the gym after a good hyatus so I'm feeling much better! Great co workers thus far!

Sorry if I disappointed anyone else but I surely am at myself - dumb shit!

Anyway picking my head and going all forward from here out!

Hope all of you are well just as wanted to be honest about why I wasn't on in the past few days
Take care all!

[Capebuffalo]

It happens. No one was hurt. You're a dumbass. Keep moving forward brother

[DCI]

Happens man move on taxis and public transport wont be fun but you will learn from it.

[Cuz]

Ah nach hate that man, here dui is pretty serious, at least you already had the job and you didn't lose it. Shit does happen, just don't let it repeat brother.

[kelkel]

It happens. No one was hurt. You're a dumbass. Keep moving forward brother

This ^^^ and get a lawyer. Don't enter into this blindly.

[songdog]

What's up guys gals

Bad news here just got my first DUI on fight night and obviously totally my fault - no one was injured thank God and I feel like I need to get my shit together real quick.. I was able to finally start my job today tho so I am grateful for that!

That's why I haven't been here but I started back at the gym after a good hyatus so I'm feeling much better! Great co workers thus far!

Sorry if I disappointed anyone else but I surely am at myself - dumb shit!

Anyway picking my head and going all forward from here out!

Hope all of you are well just as wanted to be honest about why I wasn't on in the past few days
Take care all!

Just go to the timeout chair! NOW!

[Sfla80]

Whats up everyone. Got in there today and yesterday

Yesterday was a quick back workout. Was behind on time and had to pick the boy up from babysitter.

Today was shoulders. Hit it good. Pre exhaust again. And loving it.

Seated lateral db raises straight into db front raises . Didn't put the weight down. Went straight into front from laterals. These killed me. And only using 15s. Barely lifting my arms after this.

Smith press 4 sets light
Pec/dec
Hammer strength press
Cable behind the back laterals
Rope face pulls.

Felt really good working out. Seeing vascularity coming. Although more core is kinda fat still. But I'm enjoying being back in the gym now.

My leg pain is seriously bad and I look like an idiot in the gym quiet honestly. But I don't give a shit. Still frustrated but gonn keep going.

Just need to get diet on point again.


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[almostgone]

So back tonight. Hit it hard and did around 90% weight maxes on my lifts as I have been outta the gym in so long I said it would be better to play it safe

Was extremely humid today so the sweat was pumping.

I started with close grip bb rows to warm up. 4 warm up high rep sets just to get the blood flowing and the streches. Then into 2 heavy working sets with one drop. This was tough but my god it felt good. The blood flow was intense .

Then onto seated close grip rows on the machine same as above. The intensity was insane.

Then onto bent over db rows with a db in each hand slow and controlled feeling the muscle tear was epic.

Then onto the lat pull down olate loaded machine to stretch it out.

And then pully machine straight bar isolation.

Finished with abs and the foam roller sweat was pouring outta me and feeling great much needed hardship tbh.

Nice! You had that one planned out in you're head before you got there?

[DCI]

Nice! You had that one planned out in you're head before you got there?

For sure ag man. Had a fairly sure idea of where I wanted to go with it.

[almostgone]

For sure ag man. Had a fairly sure idea of where I wanted to go with it.

Same here. I like to have a decent idea of what I plan to work/get done. Makes it easier for me to focus/cuts down on wasted time.

[DCI]

Same here. I like to have a decent idea of what I plan to work/get done. Makes it easier for me to focus/cuts down on wasted time.

Agreed. I do adjust it to how I lift but its 90% there in my head

[AKD_FitChick]

Morning guys! Happy Hump Day!

Hitting quads this morning! Toes in and out!

So sorry to hear Nach! Upward and onward! You've got this!


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[Capebuffalo]

Standing low cable rows x3

DB bent over rows x3

Deadlifts just below the knee. X3

Bb shrugs x3

[DCI]

I'm feelin chest tonight itll be a strong one

[songdog]

Good morning everyone hope everyone is doing fine today!

[almostgone]

Finally. Headed to have bloods drawn for the labs I ordered. Hungry....even the road kill looks appetizing.

[Capebuffalo]

Finally. Headed to have bloods drawn for the labs I ordered. Hungry....even the road kill looks appetizing.

It's all a matter of freshness.

[almostgone]

It's all a matter of freshness.

They are running waaay behind. Think I will hold out for real food or if it gets really bad, I'll make some fresh kill when I get out of here and back on the road.

[Capebuffalo]

They are running waaay behind. Think I will hold out for real food or if it gets really bad, I'll make some fresh kill when I get out of here and back on the road.

My thought is if you see the rabbit or squirrel hit pick it up get it home and dress it. Freeze it or cook it that night.

[almostgone]

My thought is if you see the rabbit or squirrel hit pick it up get it home and dress it. Freeze it or cook it that night.

I'm awful close to the lake right now. Freshwater sushi? The PCBs in Lake Hartwell are healthy, right?

[kelkel]

Leg day today! Not sure what's on the agenda but options are kinda limited.....

[almostgone]

Yeah, but you always slay it, Kel!

[kelkel]

Yeah, but you always slay it, Kel!

But it sure would be nice to have access to some new machines.......anyway.....

Extensions: 3 sets, about 20 reps each. (actually videod these a few years ago but I have no way to post it)
Verticals: 3 sets 15 ish non-lock reps. Tight upper-outter thigh feeling better. Extra warm ups helping no doubt
Squats: 2 working sets, got 15 then 12. Really good sets. Form was on point. Everything just clicked in place. Good feeling.
Seated curls: 3 sets 12-15 reps
Dunbell stiff's: 2 sets 15 reps.
Felt like throwing up. Skipped calves. Will do them tomorrow with shoulders.

[DCI]

Chest was sternly heavy. Had one of the lads who i know train with me on the fly.

We walked in at the same time haha.

Heavy incline db press. Onto close grip db inner chest press. Then flat db pressing. Then onto upper and lower cable flies to finish 45mins of hevayness.

Feel good home to refeed and chill

[almostgone]

But it sure would be nice to have access to some new machines.......anyway.....

Extensions: 3 sets, about 20 reps each. (actually videod these a few years ago but I have no way to post it)
Verticals: 3 sets 15 ish non-lock reps. Tight upper-outter thigh feeling better. Extra warm ups helping no doubt
Squats: 2 working sets, got 15 then 12. Really good sets. Form was on point. Everything just clicked in place. Good feeling.
Seated curls: 3 sets 12-15 reps
Dunbell stiff's: 2 sets 15 reps.
Felt like throwing up. Skipped calves. Will do them tomorrow with shoulders.

Yes sir, I know what you mean. I've got a hankering to use a reverse hyper machine ( the Louie Simmons type) and (for some reason) a unilateral leg extension machine.
I know you were scouting for a legit standing or kneeling leg curl machine if the price was right.
Any other certain machines you want to try, or it is just wanting to do something different from the usual options?

[almostgone]

But it sure would be nice to have access to some new machines.......anyway.....

Extensions: 3 sets, about 20 reps each. (actually videod these a few years ago but I have no way to post it)
Verticals: 3 sets 15 ish non-lock reps. Tight upper-outter thigh feeling better. Extra warm ups helping no doubt
Squats: 2 working sets, got 15 then 12. Really good sets. Form was on point. Everything just clicked in place. Good feeling.
Seated curls: 3 sets 12-15 reps
Dunbell stiff's: 2 sets 15 reps.
Felt like throwing up. Skipped calves. Will do them tomorrow with shoulders.

In blue above:

Wonder if there's a way to make a private channel on YouTube? Seems like Haz posted one of some squats and some training with Ian? I want to say that Haz had to give me a link in order to access the squatting video because it wasn't posted publicly.


LOL, I may be remembering incorrectly. It's only been about 16 weeks since I fractured my skull.

[almostgone]

OK, way past my bedtime. Just wait for my lab tests to come back next week and that will give me ~ 3+ weeks before I see my Dr. and her labs should I need to make any tweaks.
Ordered a couple of extra tests this time in addition to the usual stuff. Actually have several other tests I think might be useful (in my case), but need to talk to Dr. Kel first.
Seriously doubt I will lift tonight, but back is in on the schedule for tomorrow night.

Oh yeah, pretty sure this is another 7 day work week, but I should get the holiday (Monday) off.

[kelkel]

In blue above:

Wonder if there's a way to make a private channel on YouTube? Seems like Haz posted one of some squats and some training with Ian? I want to say that Haz had to give me a link in order to access the squatting video because it wasn't posted publicly.


LOL, I may be remembering incorrectly. It's only been about 16 weeks since I fractured my skull.

It's one of my pet peeves here. We should be able to share pics from pm to pm (imho) as well as post up personal vid's. Admin's aware of my bitching.

[kelkel]

Yes sir, I know what you mean. I've got a hankering to use a reverse hyper machine ( the Louie Simmons type) and (for some reason) a unilateral leg extension machine.
I know you were scouting for a legit standing or kneeling leg curl machine if the price was right.
Any other certain machines you want to try, or it is just wanting to do something different from the usual options?

The single leg, leg curl machine and maybe one of those forward facing plate loaded squat units. Found one on Craigs list a while back but drug my feet and missed it.

[almostgone]

The single leg, leg curl machine and maybe one of those forward facing plate loaded squat units. Found one on Craigs list a while back but drug my feet and missed it.

Hmm, good call on the squat setup. Wouldn't mind just trying one out myself. Been so long since I've been in a actual gym.
Bummer on the CL deal. I'm still keeping an eye out for a plate loaded single leg curl when I skim the ads a few times/ week. They had one on Ebay, think it was an Atlantis? Anyway, they were asking more than a new Legend leg curl machine costs.

[almostgone]

Y'all have a good one.

[Capebuffalo]

It's one of my pet peeves here. We should be able to share pics from pm to pm (imho) as well as post up personal vid's. Admin's aware of my bitching.

You can share photos if you use Tapatalk.