**Marcus's HIT Dungeon**

**almostgone** · 09-11-2017, 12:14 PM

Weather is still craptacular here. Think I spotted a funnel cloud while I was in town at the dentist. Just got home.... no power right now, but we are blessed/fortunate compared to what so many are dealing with. If my power is still out in 9-10 hours, I'll pull up a bucket of water from our old bored well we use for irrigation and wash off enough to go to work and put in for vacation. If necessary, I'll just call in AWOL and take the occurrence.
Going to eat a bite and crash. Have 2 power packs charged up for our cellphones, so I guess I'll fire up the Pandora and let it be the background noise.
Y'all have a good one.

**almostgone** · 09-11-2017, 12:16 PM

Originally Posted by NACH3

Arms

I'll write it up but this pic is 1hr post w/o

Attachment 170504

Nice, Nach!

**NACH3** · 09-11-2017, 01:09 PM

Originally Posted by almostgone

Nice, Nach!

Thanks AG, means a lot coming from you and BIB! Just want to take it to another level as always

**almostgone** · 09-11-2017, 07:33 PM

It's very unusual for this to happen, but they called off third shift tonight, which means I'm off! Power has came back on briefly and went back out. Chewing up a prescribed Xanax and getting some much needed extra rest!!!!!

**almostgone** · 09-12-2017, 01:04 AM

Well, the sleep lasted for about 4 hours.

If we had power I would go lift.

**hollowedzeus** · 09-12-2017, 01:33 AM

Morning all. Hope everyone has a good day

**Obs** · 09-12-2017, 02:15 AM

Originally Posted by hollowedzeus

Morning all. Hope everyone has a good day

Don't be a kiss ass. I hope everyone chokes on a certain appendage and I hope they use that statement as fuel for a fire to shred themselves.
Good fucking morning dungeon. God bless all you candy asses.

**DCI** · 09-12-2017, 06:50 AM

Chest tonight will be a fun lift.

**NACH3** · 09-12-2017, 08:24 AM

What's up fellas

Arms are sore I had a good one thinking back today and my chest is still sore which is good! Keep killing it everyone and I hope everyone is doing well and has a great day!

**songdog** · 09-12-2017, 09:47 AM

Good morning everyone just got done with cardio :/

**DCI** · 09-12-2017, 11:00 AM

Decent session considering what I ate away on holidays which was all kinds of crap food and beer lol.

I did db heavy flat and incline, with flies and close grip db press

Wasnt the best nor the worst session just a bit flat

**Capebuffalo** · 09-12-2017, 11:25 AM

Well we dodged a bullet. Power was out 2x total of 2 min. No trees on us. Some down in neighborhood. Gym tomorrow.

**kelkel** · 09-12-2017, 01:07 PM

Originally Posted by Capebuffalo

Well we dodged a bullet. Power was out 2x total of 2 min. No trees on us. Some down in neighborhood.

Glad to hear this.

**TRA** · 09-12-2017, 06:47 PM

Leg day again

Straight leg deads BB - noticed issue with hitting L hamstring much more than R, I think I am subconsciously guarding for the knee. Even when I tried to concentrate and get equal distribution to R ham there was imbalance. Will try heavy DB next run and see if easier to adjust.

2 w/u
2 w x 12
Having hard time getting to failure on these. Continuing to work on form. Increased weight by 30lb from last session on final

Laying hamstring curls
1 feeler x 12
1 w x 9
1 w with 2 rest/pause to hit 10

Seated quad extension, single leg static hold (again, this is all doc and PT are allowing on this machine so far)

3 sets ea leg x 15 sec with wt increase ea set
1 w failure to hold leg in full extension at 10s, hold to 15

Seated press - going slow to get intensity on these w/4-5s count on flexion, 2s extension, incredible burn and able to hit failure

1 w/u x 25 @ 150
1 w x 20 @ 200
1 w x 20 failure last rep @ 240
1 w x 18 w 2 rest pause @ 270

Seated calf raise
1 w/u x 20 @ 45
1 w x 12 @ 80
1 w x 12 @ 105 w/rest pause

Standing calf raise
1 w x 12 @ 100
1 w x 10 @ 115 w/rest pause

Finally, finally hit some failure and felt the crap out of the workout trying to exit gym.
Will monitor knee. Rest day/cardio day tomorrow

**almostgone** · 09-13-2017, 12:43 AM

Originally Posted by Capebuffalo

Well we dodged a bullet. Power was out 2x total of 2 min. No trees on us. Some down in neighborhood. Gym tomorrow.

Excellent! We lost power for a good 12-14 hours but that's a walk in the park compared to what many people are dealing with.

**almostgone** · 09-13-2017, 09:08 AM

At the lab for redraws to get my Total/Free T, and E2 values. Crappy night at work, but they all can't be a cakewalk.

Ready to get done and then about a hour ride home unless I stop in Clemson to grab a bite to eat. Soooo many cute young ladies and they love to talk!

**kelkel** · 09-13-2017, 11:03 AM

Originally Posted by almostgone

unless I stop in Clemson to grab a bite to eat. Soooo many cute young ladies and they love to talk!

Turn your hearing aid up.

**kelkel** · 09-13-2017, 11:07 AM

Time for legs. Cranking some Fozzy and pounding coffee. Squat day today. Hoping to avoid the two day later low back pull from tight hams. No matter how much I f'n stretch It's getting me lately. WTF!

**TRA** · 09-13-2017, 11:16 AM

Originally Posted by kelkel

Time for legs. Cranking some Fozzy and pounding coffee. Squat day today. Hoping to avoid the two day later low back pull from tight hams. No matter how much I f'n stretch It's getting me lately. WTF!

Have you tried stretching your psoas? I would consider that as a trial!

**almostgone** · 09-13-2017, 11:42 AM

Originally Posted by kelkel

Turn your hearing aid up.

LMAO. They think I'm young for some weird reason. Last time I stopped in Clemson @ a TexMex restaurant and grabbed a table in the corner by myself so my back was to the wall and I could watch the activity. It wasn't 10 minutes into my one Jack D and diet Coke and one girl walked up and wanted to see my ink up close. She babbled for about 15 minutes and had to leave to make a class. Before I got my meal, 2 more stopped by and invited me to a house party and gave me a ticket to get in and also gave me their cell numbers. I mentioned to them that I was over 50 years old and they didn't even flinch.

Told the wife when I got home and she just rolled her eyes.

Originally Posted by kelkel

Time for legs. Cranking some Fozzy and pounding coffee. Squat day today. Hoping to avoid the two day later low back pull from tight hams. No matter how much I f'n stretch It's getting me lately. WTF!

Same issue here. Always have had the problem ever since I tore my lower back over a decade ago. Try to stretch and keep it minimized, but it's a real challenge at best.

When it really gets bad, I'll sleep with a pillow under my knees which seems to help a bit. At least things relax more.

**TRA** · 09-13-2017, 12:01 PM

[QUOTE=almostgone;7325683]LMAO. They think I'm young for some weird reason. Last time I stopped in Clemson @ a TexMex restaurant and grabbed a table in the corner by myself so my back was to the wall and I could watch the activity. It wasn't 10 minutes into my one Jack D and diet Coke and one girl walked up and wanted to see my ink up close. She babbled for about 15 minutes and had to leave to make a class. Before I got my meal, 2 more stopped by and invited me to a house party and gave me a ticket to get in and also gave me their cell numbers. I mentioned to them that I was over 50 years old and they didn't even flinch.

Told the wife when I got home and she just rolled her eyes.

I'd be leery...the sororities might be having a cadaver drive

**clarky.** · 09-13-2017, 01:17 PM

Hi fellas/ladies, never trained the night again. Had stuff to do, i'll get in there the mora. Going to give this carb cycling a go, think i will struggle with work on the low says but you never know.

Big Nachy boy is going to be talking about it and answer any Q about it in his thread so looking forward to it.

**kelkel** · 09-13-2017, 01:52 PM

Originally Posted by TrailRunAZ

Have you tried stretching your psoas? I would consider that as a trial!

I am familiar with it. Only direct psoas stretch I'll do is lying on the floor pulling the knee up to my chest. Probably should try it more often (I will today) along with normal ham stretching. My chiro yells at me about this frequently....

**Capebuffalo** · 09-13-2017, 03:27 PM

Shoulders. Blahhh

**TRA** · 09-13-2017, 09:11 PM

Originally Posted by Capebuffalo

Shoulders. Blahhh

Shoulders are by far my least favorite to work.

Legs yesterday and incredibly sore tonight. First time in 9 months I've had this kind of lactic acid in my legs, feels awesome.

**almostgone** · 09-13-2017, 09:26 PM

Headed into work early. Will lift tomorrow.

**kelkel** · 09-13-2017, 09:29 PM

Originally Posted by TrailRunAZ

Shoulders are by far my least favorite to work.

Legs yesterday and incredibly sore tonight. First time in 9 months I've had this kind of lactic acid in my legs, feels awesome.

Always a good feeling when sitting down in the bathroom is painful, in a good way...

**kelkel** · 09-13-2017, 09:38 PM

Legs today. Usual stuff:

Extensions: 3 sets 15-20 reps
Squats: 2 heavy 15 reps then 10. May need to start taking a smaller jump to my heavy set. Knee got a little tender today. Applying Voltaren Gel now.
Verticals: 3 sets, 15-20 reps non lock.
Seated curls: 3 heavy 10-12
Dumbell Stiffs: 2 sets 12 ish reps
Calf crap.

Took a couple quick pics post workout for ridicule:

Click image for larger version.

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Click image for larger version.

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Seems their sideways upon opening. WFN why.

**TRA** · 09-13-2017, 09:45 PM

Originally Posted by kelkel

Legs today. Usual stuff:

Extensions: 3 sets 15-20 reps
Squats: 2 heavy 15 reps then 10. May need to start taking a smaller jump to my heavy set. Knee got a little tender today. Applying Voltaren Gel now.
Verticals: 3 sets, 15-20 reps non lock.
Seated curls: 3 heavy 10-12
Dumbell Stiffs: 2 sets 12 ish reps
Calf crap.

Took a couple quick pics post workout for ridicule:

Seems their sideways upon opening. WFN why.

Pics loaded fine for me. Nice workout, will keep an eye out for more leg work posts - motivating. Hope the knee improves and it was just a speed bump for today. If I had legs like that I'd be such an arrogant bastard...

**hollowedzeus** · 09-14-2017, 12:50 AM

Originally Posted by Capebuffalo

Shoulders. Blahhh

Shoulders are the best! Love it when i cant raise my arms above my head at the end of a session

**almostgone** · 09-14-2017, 02:23 AM

Originally Posted by Capebuffalo

Shoulders. Blahhh

Si`. The shoulders are so aggravating once they have been injured.

**songdog** · 09-14-2017, 07:35 AM

Good morning everyone RAIN no cardio I ain't getting wet! I guess I will putter around my shop!

**NACH3** · 09-14-2017, 07:50 AM

Morning fellas trying to get a nice back w/o in today I missed yesterday's I'm trying to stay consistent but this rain and shoulders seem to be giving me a problem everyday

**DCI** · 09-14-2017, 08:21 AM

Back tonight and gonna smash it in a good mood. Passed all my exams I had in August was shitting it opening my results cos I did not want to repeat them at all esp as I could only do them in summer again.

As always great posts in here

**kelkel** · 09-14-2017, 09:03 AM

Originally Posted by DCI

Back tonight and gonna smash it in a good mood. Passed all my exams I had in August was shitting it opening my results cos I did not want to repeat them at all esp as I could only do them in summer again.

As always great posts in here

Congrats DCI!

**almostgone** · 09-14-2017, 09:04 AM

Originally Posted by DCI

Back tonight and gonna smash it in a good mood. Passed all my exams I had in August was shitting it opening my results cos I did not want to repeat them at all esp as I could only do them in summer again.

As always great posts in here

F-in A!!!! Good work, DCI!!!!