**Marcus's HIT Dungeon**

[TRA]

Hi fellas/ladies, did back earlier. No bad session forearm gave me a wee bit shit at the start.

Seated cable rows 3 sets uh grip

Low hammer row 3 sets 1 drop

Straight arm pd 3 sets

CG pd 3 sets

T bar 4 sets

Weighted Hypers 5 sets

Getting 10 ish reps in most sets.

Nice routine. Those sets should get you a couple of extra helpings of sticky toffee pudding, whiskey tablet fudge or shortbread pie. I guess oat cakes if you're devoted to your diet and have self-discipline.

[kelkel]

I think the massive muscles are just scaring the sh!t out of the blood and it's trying to find someplace to hide.

Ha ha. Should have seem me trying to take this pic myself. Couldn't put any weight on the injured leg when it's bent which made it even worse. Dog was looking me like I was retarded.....still

[TRA]

Ha ha. Should have seem me trying to take this pic myself. Couldn't put any weight on the injured leg when it's bent which made it even worse. Dog was looking me like I was retarded.....still

Haha, classic.
Which reminds me of a joke...two guys walk out of a gym and someone's dog is laying outside the door, leg up over his head, licking himself. One guy elbows the other and says "I wish I could do that."
The other guy says, "you probably can but you might have to pet him first."

[TRA]

Okay, so don't laugh at this jacked up work out. I am trying to improvise here. One thing I may have determined is that my gas tank for HIT (what I am attempting at this point) is not nearly as deep as it was for "standard" routines. I had barely enough to get through tris, and as you will se this isn't a massive routine. The intensity is increasing with each workout and I'm just sick about having to take a short break. I get the stem cell on Wednesday and they tap a hip for bone marrow so I'm pretty limited for the next 3-5 days ffs. That's going to amount to 10 days off. I may have to push the envelope.

Last pulldowns (gym machine) - sat backwards on it and it actually was decent
2 wu x 12
1 feeler x 11
1 w set w/ r/p x 2 to 12

Bent over BB rows in Smith - not ideal, had to really concentrate to keep from tweaking low back
1 wu x 12
1 feeler x 12
1 heavy set w r/p x 3 to hit 12

Bent over DB rows with short rest between sets
1 feeler x 12
1 w set x 11
1 w set w r/p x 1 to hit 11

Seated DB curls
1 feeler x 12
1 w set w r/p to hit 11, drop x 1 to 13

Seated concentration curls
1 feeler x 12
1 w set x 11
1 w set w/ r/o x 2 to hit 11

Hammer curls
1 w set w/ drop x 2 to hit 8 - spent

Bent over DB kickbacks
1 w/u x 12
1 feeler x 12
1 w set w/ r/p x 1 to hit 12

Seated two arm behind the head DB extension
1 feeler set x 12
1 w set w/ r/p x 1 to hit 11

Wanted to do close grip bench but I was shot. Incredibly intense w/o. The kind that removes all mental static and just resets your entire thinking. Great way to end the week, but man, my npp is just kicking in methinks. Might try to just get some body weight exercises in while fishing - pushups, reverse dips, etc. Thoughts?

[almostgone]

Okay, so don't laugh at this jacked up work out. I am trying to improvise here. One thing I may have determined is that my gas tank for HIT (what I am attempting at this point) is not nearly as deep as it was for "standard" routines. I had barely enough to get through tris, and as you will se this isn't a massive routine. The intensity is increasing with each workout and I'm just sick about having to take a short break. I get the stem cell on Wednesday and they tap a hip for bone marrow so I'm pretty limited for the next 3-5 days ffs. That's going to amount to 10 days off. I may have to push the envelope.

Last pulldowns (gym machine) - sat backwards on it and it actually was decent
2 wu x 12
1 feeler x 11
1 w set w/ r/p x 2 to 12

Bent over BB rows in Smith - not ideal, had to really concentrate to keep from tweaking low back
1 wu x 12
1 feeler x 12
1 heavy set w r/p x 3 to hit 12

Bent over DB rows with short rest between sets
1 feeler x 12
1 w set x 11
1 w set w r/p x 1 to hit 11

Seated DB curls
1 feeler x 12
1 w set w r/p to hit 11, drop x 1 to 13

Seated concentration curls
1 feeler x 12
1 w set x 11
1 w set w/ r/o x 2 to hit 11

Hammer curls
1 w set w/ drop x 2 to hit 8 - spent

Bent over DB kickbacks
1 w/u x 12
1 feeler x 12
1 w set w/ r/p x 1 to hit 12

Seated two arm behind the head DB extension
1 feeler set x 12
1 w set w/ r/p x 1 to hit 11

Wanted to do close grip bench but I was shot. Incredibly intense w/o. The kind that removes all mental static and just resets your entire thinking. Great way to end the week, but man, my npp is just kicking in methinks. Might try to just get some body weight exercises in while fishing - pushups, reverse dips, etc. Thoughts?

If you feel up to it and have time, sure, throw in some body weight training. Make the most of the fishing trip with your boy though. The weights will be there after you get done with the stem cell procedure.

[hollowedzeus]

Happy birthday clarky

[clarky.]

Happy birthday clarky

Thank you.

[clarky.]

Morning fellas/ladies, back is nice and sore the day. At work catch up later, chest the day for me.

[marcus300]

Thank you.

HAPPY BIRTHDAY

[marcus300]

Okay, so don't laugh at this jacked up work out. I am trying to improvise here. One thing I may have determined is that my gas tank for HIT (what I am attempting at this point) is not nearly as deep as it was for "standard" routines. I had barely enough to get through tris, and as you will se this isn't a massive routine. The intensity is increasing with each workout and I'm just sick about having to take a short break. I get the stem cell on Wednesday and they tap a hip for bone marrow so I'm pretty limited for the next 3-5 days ffs. That's going to amount to 10 days off. I may have to push the envelope.

Last pulldowns (gym machine) - sat backwards on it and it actually was decent
2 wu x 12
1 feeler x 11
1 w set w/ r/p x 2 to 12

Bent over BB rows in Smith - not ideal, had to really concentrate to keep from tweaking low back
1 wu x 12
1 feeler x 12
1 heavy set w r/p x 3 to hit 12

Bent over DB rows with short rest between sets
1 feeler x 12
1 w set x 11
1 w set w r/p x 1 to hit 11

Seated DB curls
1 feeler x 12
1 w set w r/p to hit 11, drop x 1 to 13

Seated concentration curls
1 feeler x 12
1 w set x 11
1 w set w/ r/o x 2 to hit 11

Hammer curls
1 w set w/ drop x 2 to hit 8 - spent

Bent over DB kickbacks
1 w/u x 12
1 feeler x 12
1 w set w/ r/p x 1 to hit 12

Seated two arm behind the head DB extension
1 feeler set x 12
1 w set w/ r/p x 1 to hit 11

Wanted to do close grip bench but I was shot. Incredibly intense w/o. The kind that removes all mental static and just resets your entire thinking. Great way to end the week, but man, my npp is just kicking in methinks. Might try to just get some body weight exercises in while fishing - pushups, reverse dips, etc. Thoughts?

If you struggled with triceps why do them, why do 3 body parts if one of those parts didn't get the work as the other two. I couldnt do 3 bodyparts even if two were small unless I was training on a pullback or just wanted to go through the motions but in my early days of wanting size I would stick with one or two at the most because that's all I could handle. Now that doesn't mean others cant handle it either some can train full blow intense with two majors but that's not me because I listened to my body and my body told me that I dipped my intensity when I did try it.

[tarmyg]

I was retarded.....still

Anything you need to talk about I am sure GGR will help!

[TRA]

If you struggled with triceps why do them, why do 3 body parts if one of those parts didn't get the work as the other two. I couldnt do 3 bodyparts even if two were small unless I was training on a pullback or just wanted to go through the motions but in my early days of wanting size I would stick with one or two at the most because that's all I could handle. Now that doesn't mean others cant handle it either some can train full blow intense with two majors but that's not me because I listened to my body and my body told me that I dipped my intensity when I did try it.

I totally agree Marcus. The only reason I tried to push it was I am out of town and away from gym fishing with my son for 4 days including travel and when I get home I get stem cell injection in my knee, which involves tapping the hip for bone marrow, so no lifting for 3-5 days after that. That gives me near 10 d without a lift so I wanted to do as much as I could up to that, even if it was an under par workout.
It was a good experience for me to see how effective the HIT is and see I must be at least on the right track with the way it tanked me, so informational if nothing else. It was crazy how shot I was midway through bis. Was good for mental practice. Won't do it again once on routine.

[TRA]

On my way to the ocean. Hope everyone has a good weekend. Likely check in from the hotel once the little tiger is in bed, if there's time. Going to spend a good deal of time feeling the gratitude of having all the luxuries I do, the health and safety of my children, and clean water and good food to eat, considering what so many others are enduring around the planet right now.
Cheers mates

[songdog]

Good morning everyone hope everyone is having a great day!

[kelkel]

On my way to the ocean. Hope everyone has a good weekend. Likely check in from the hotel once the little tiger is in bed, if there's time. Going to spend a good deal of time feeling the gratitude of having all the luxuries I do, the health and safety of my children, and clean water and good food to eat, considering what so many others are enduring around the planet right now.
Cheers mates

Have a great week TR!

[clarky.]

On my way to the ocean. Hope everyone has a good weekend. Likely check in from the hotel once the little tiger is in bed, if there's time. Going to spend a good deal of time feeling the gratitude of having all the luxuries I do, the health and safety of my children, and clean water and good food to eat, considering what so many others are enduring around the planet right now.
Cheers mates

Tight lines mate, enjoy. Pic's if you can the big man loves a good fishing pic .

[clarky.]

Hi fellas ladies, did a wee chest session this afternoon after work it was good. Pain from bi and a wee bit from the forearm doing flys.
Slight incling db flys into press 3 sets

Flat bench 3 sets smith

Pec dec single 3 sets a side

Done, very very slow on all ex. And it was very very fucking sore haha.

[AKD_FitChick]

Hey all!!! Sorry been MIA for 3 weeks, went on vacation and got a cold for a week returning home. Worked out 4x when gone. Back at the gym solid this week. Finishing up this round and pushing it!

MARCUS you are back! That made me VERY happy! Hope things are well! I will read back to see if I missed anything.

Clarky happy birthday our friend! Hope it's the best for you!

Cape you always have my back! Everyone else Nach, song, and all you other greats hope your lifts are solid and you all are rocking!

Will catch up reading tonight. 500 posts I missed

Busy busy!

For Marcus cause I know you love them!




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[OdinsOtherSon]

Hey all!!! Sorry been MIA for 3 weeks, went on vacation and got a cold for a week returning home. Worked out 4x when gone. Back at the gym solid this week. Finishing up this round and pushing it!

MARCUS you are back! That made me VERY happy! Hope things are well! I will read back to see if I missed anything.

Clarky happy birthday our friend! Hope it's the best for you!

Cape you always have my back! Everyone else Nach, song, and all you other greats hope your lifts are solid and you all are rocking!

Will catch up reading tonight. 500 posts I missed

Busy busy!

For Marcus cause I know you love them!




Sent from my iPhone using Tapatalk

Hope you’re feeling better! Glad to see you back and hope you enjoyed your vaca!

[GirlyGymRat]

guys and gals

Good news after nearly 3 weeks! Started a 30 day challenge - diet, exercise, gallon and meditations. So I suck at exercise and meditations cuz no time but nailing and food. I'm thrilled. Skin is brighter, no more fluff, dropping inches. Very !

Diet eliminates dairy, gluten and refined sugar....I toyed with this approached earlier this year and responded quite well.

Trying new meals/recipes and will share in nutritional forum when I get some time. Quinoa with almond milk, banana, sprinkled with pecans, cinnamon and pure maple syrup for breakfast. Delicious!

Hope everyone's well. I'll scroll back thru the posts I missed.

[GirlyGymRat]

I was only out 5 days.

Nach - very wise on taking proactive steps. You be strong. You got this.

Keller - wth we gonna do with you? No more injuries!!! I pulled hamstring cheering ( splits). Not nice. Never heard of this treatment approach. I've been taped b4 but no needles.

CLarky happy

Almostgone - rest!!!!

TR. keep up those lifts! Awesome

T. - I'm not the nursing type but I would be willing to help KK with anything he needs.

D. Welcome back!

Marcus. Be

I might even try to find my gym today. Have a good one!

[hammerheart]

Diet eliminates dairy, gluten and refined sugar....I toyed with this approached earlier this year and responded quite well.

I reintroduced dairy after a three years long break. My gut felt only better as long as it's lactose free dairy, otherwise I would get horribly bloated.

[GirlyGymRat]

I reintroduced dairy after a three years long break. My gut felt only better as long as it's lactose free dairy, otherwise I would get horribly bloated.

Thx! I'm able to take kefir, almond milk or rice milk - all lactose free. I eat a little bit of cottage cheese ( snacks ) and some yogurt for snacks and breakfast. Tons of veggies. Kale, spinach, greens, cucumbers.

It's amazing how i look 21 days in without the fluff, inflammation.

[MuscleScience]

If you struggled with triceps why do them, why do 3 body parts if one of those parts didn't get the work as the other two. I couldnt do 3 bodyparts even if two were small unless I was training on a pullback or just wanted to go through the motions but in my early days of wanting size I would stick with one or two at the most because that's all I could handle. Now that doesn't mean others cant handle it either some can train full blow intense with two majors but that's not me because I listened to my body and my body told me that I dipped my intensity when I did try it.

Nach got me talked out of doing shoulders with chest and tri day. Which really helped with my triceps and shoulders when I did them later in the week. So now I try to only do two body parts a workout so that I can get intense with it.

[almostgone]

Ugh. Just got a call to go in early. They will have to wait though, headed to the shop to lift first. Just going by what details I got on the phone, they should've called waaay earlier when this mess started.
Will post up my lift later on; might be after I get off of work.

[almostgone]

Going to be one of those nights. Very busy. Got a lift in, but back has locked up. Will post it up my lift when I can.
Took a Flexeril, Voltaren, and chewed a .5mg Xanax (prescribed of course). Think I will ask Mrs. AG to stomp on my lower back and glutes when I get home. Have to get this mess freed up or I will be in a world of hurt when squat days gets here.

[OdinsOtherSon]

Going to be one of those nights. Very busy. Got a lift in, but back has locked up. Will post it up my lift when I can.
Took a Flexeril, Voltaren, and chewed a .5mg Xanax (prescribed of course). Think I will ask Mrs. AG to stomp on my lower back and glutes when I get home. Have to get this mess freed up or I will be in a world of hurt when squat days gets here.

Damn AG, that sucks. You’ve had a hard row to hoe here lately. Hope you get that back loosened up soon!!


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[almostgone]

Thanks, OOS. It seems to take it by spells, hopefully this is short lived.

[songdog]

Good morning Marcus Cape Nach D Ag Clarky hope everyone has a good safe holiday!

[kelkel]

- I'm not the nursing type but I would be willing to help KK with anything he needs.

I have a long list.....

[almostgone]

Ok, here's another wimpy lift , but it is a tad better than the last one. L. arm is a tad stronger than last time.

Preacher curls- 2 w/u Work1 (L)- Work1-5, drop,6,drop,6. (R)- 10,drop,7. Work2- (L)- 4 forced reps w/slow negative, drop, 6+ reps. (R)-5, drop,7
Seated CC- 1 w/u, Work1 (L)- 10,rest pause, 5 (R)- 6, drop,6,drop,6.Work2- (L)- 7,drop,2. (R)- 6,drop, 6, drop, 7.
Triceps pressdown w/ rope handle- 2 w/u, Work1- 8+ reps. Work2- 7 reps. Work3 - 5+ reps w a slow 8 count hold on partial.
D'bell skulls- Work1- 7 reps, Work2- 8 reps, Work3- 7 reps.
Close grip bench w/ dry bar just to check how the shoulder is coming along. - bar x 10 - 2x. The shoulder pain was minimal, but I did have a few biceps niggles (kind of odd, I thought).

40 minutes. Sorry for the lackluster lifts.

[clarky.]

Ok, here's another wimpy lift , but it is a tad better than the last one. L. arm is a tad stronger than last time.

Preacher curls- 2 w/u Work1 (L)- Work1-5, drop,6,drop,6. (R)- 10,drop,7. Work2- (L)- 4 forced reps w/slow negative, drop, 6+ reps. (R)-5, drop,7
Seated CC- 1 w/u, Work1 (L)- 10,rest pause, 5 (R)- 6, drop,6,drop,6.Work2- (L)- 7,drop,2. (R)- 6,drop, 6, drop, 7.
Triceps pressdown w/ rope handle- 2 w/u, Work1- 8+ reps. Work2- 7 reps. Work3 - 5+ reps w a slow 8 count hold on partial.
D'bell skulls- Work1- 7 reps, Work2- 8 reps, Work3- 7 reps.
Close grip bench w/ dry bar just to check how the shoulder is coming along. - bar x 10 - 2x. The shoulder pain was minimal, but I did have a few biceps niggles (kind of odd, I thought).

40 minutes. Sorry for the lackluster lifts.

It will get better mate, then you'll be flying again.

[kelkel]

Chest and Bi's today. Going to switch things up for a while, at least until the leg heals and I can train them again. Probably go as follows:

Chest and Bi's
Shoulders and Tri's
Back

M-W-F style. When able to train legs I'll add them in on Tuesday and do a 4 day split skipping Wednesdays. On a good note, bicep feels great. Can almost forget about it when training, almost.

[clarky.]

Hi fellas ladies, D great to see you back, i was just asking about you the other day. Girly get it girl . Oh D what a fish lol fucking monster.

Ok did bi's only the day never had much time.

Db curls
Incline db curls
Cable curls

That was it, heavy ish good burn and a good ache in them just now. Really getting to me this fucked arm, the forearm is giving me more pain than the bi now.
Got the physio in the morning before work. 3 month wait for the hospital ffs. No quick fix here.

[kelkel]

Really getting to me this fucked arm, the forearm is giving me more pain than the bi now.
Got the physio in the morning before work. 3 month wait for the hospital ffs. No quick fix here.

Are you shitting me? 3 month wait? WTF. I tore my hamstring on Monday around noon and saw the Ortho at 0830 the next day. PT the following day. I think you need to move.

[MuscleScience]

Are you shitting me? 3 month wait? WTF. I tore my hamstring on Monday around noon and saw the Ortho at 0830 the next day. PT the following day. I think you need to move.

Yeah Kel, but it’s free. Only in America could you expect to pay for health care and get in next day, duh.

Sorry to hear about your arm clarky, we need to work on your fly fishing technique.

[MuscleScience]

I have to post up some bit of good news that’s got me pumped up.

Marcus gave me some training tips on getting my triceps to grow 3 weeks or so ago. Today I really noticed a huge improvement even over last week. My DB French press went up almost 50lbs in th last three weeks. I did a strict 10 with slow negatives with 95lbs. I started with 55’s not to long ago. I’ve also had trouble finding a working weight on my incline bench and shoulder press. I actually incline presses more weight for reps of 10 than I have ever done even lower rep schemes. I only did 185 but that’s a record for me on that lift, it’s always been a week lift for me. I honestly feel like I could have done 225 for 10. My bench was also very easy today.

Between Nach helping me with shoulders, BG helping me with Hammies and Marcus tips on triceps I have put on more size and growth in the last 3 months then training for years. Now if I could figure out how to get the quads to grow and my gut to shrink I would have it all figured out

[almostgone]

Mixing up a shake.

[almostgone]

Broomstick stretches and wall stretches

Cable side laterals- 2 w/u, Work (L)- 13+,rest pause, 6+. (R)- 12+, rest pause, 5+. Slow 8 count hold on partials.
Reverse flyes- Work1- 12+,rest pause,,5+. Work2- 12+, rest pause, 4+. Slow 5 count hold on partials.
D'bell presses- 3 w/u, Work1-6+. Work2- 6
B'bell shrugs- 2 w/u. Work1(front)-13. Drop a little weight. Work2(rear)-11+.
Superset with d'bell shrugs from the side-3, drop, 5+.

Finally am able to press 50s again without it hurting so bad that I wanted to rip my arm out of socket and hurl it across the shop. Still a long way from the 80s and 90s. Hope my right side doesn't decompensate too badly while the left side heals.

45 minutes.

[clarky.]

Are you shitting me? 3 month wait? WTF. I tore my hamstring on Monday around noon and saw the Ortho at 0830 the next day. PT the following day. I think you need to move.

Aye mate, load of shit a know. That's normal here.