**Marcus's HIT Dungeon**

[marcus300]

See, that’s why I need guidance

work in progress

[NACH3]

Anyone training today?

I might b/c I’m really frustrated and angry at certain things atm so I may go crush my arms short sweet heavy and intensity like a pit bull going for the neck

[marcus300]

Christmas is coming fast chaps

[kelkel]

Day off today but I did do rehab legs yesterday. Added another 50lbs to the squat which always feels good but gotta take it slow:

Bike - 5 minutes
Extensions - 3 sets pretty much normal weight, higher reps
Squats - 3 sets 10-12 reps (slow and scared but feel good doing them)
Seated rehab style leg curls, 2 legs down then bad leg up for count of 10 x 3 sets. Doing it for both legs out of guilt. Making progress though.
Calf crap.

Kinetic taping is done now but the dry needling is on-going.

[MuscleScience]

I’m training legs sometime today. Thinking about going now, want to see if I can get out to the range and plink some steel.

[almostgone]

Anyone training today?

Yes sir, squats tonight!

[almostgone]

Day off today but I did do rehab legs yesterday. Added another 50lbs to the squat which always feels good but gotta take it slow:

Bike - 5 minutes
Extensions - 3 sets pretty much normal weight, higher reps
Squats - 3 sets 10-12 reps (slow and scared but feel good doing them)
Seated rehab style leg curls, 2 legs down then bad leg up for count of 10 x 3 sets. Doing it for both legs out of guilt. Making progress though.
Calf crap.

Kinetic taping is done now but the dry needling is on-going.

I was wondering if you experienced the mental hesitation after your injury. My first few sessions of doing hack squats after the muscle tear kind of screwed with my head. I kept waiting for that nasty loud pop.

Sounds like you're coming along very well with the rehab, Kel.

[TRA]

Anyone training today?

Hoping to hit back, if work schedule cooperates. Little lady might go with, which is always a boon because it makes me work hard to impress her, haha.
Plan to implement deload today, so excited about actually being able to function after work out - last couple of weeks w/o have decimated, which is great, but good to be productive outside the gym as well.

[songdog]

Good afternoon Marcus and family a lil late today appts in town that I almost missed due to the wife turning off the alarm.The weather is cooling down should start to see more people here soon.

[almostgone]

Anyone heard from Sfla?

[NACH3]

Anyone heard from Sfla?

No but I even reached out not long ago AG... idk if he got it tho either due to my phone acting due to it being messed up or what but I’ve been trying AG

[NACH3]

No but I even reached out not long ago AG... idk if he got it tho either due to my phone acting due to it being messed up or what but I’ve been trying AG

I’ll surely let ya know big guy

[kelkel]

I was wondering if you experienced the mental hesitation after your injury. My first few sessions of doing hack squats after the muscle tear kind of screwed with my head. I kept waiting for that nasty loud pop.

Sounds like you're coming along very well with the rehab, Kel.

Oh hell yes, like I said "slow and scared" for those first few reps especially. Rehab is great. PT guy is really good. Benefit for me is that I have equipment at home so he has me doing some movements on a daily basis.

[TRA]

Okay, little lady and I knocked out a nice routine today. Had to go to the gym in her home area, so limited but did okay.

Seated machine rows, shoulder width grip
2 w/u
2 w set x 12, 11 w/halfs & quarters (same on all)

Weight assist pull ups
1 w/u
2 w set x 12, 10

Bent over cable rows
1 w/u
2 w set x 12

Hyperextensions
3 x 12 - taking it slow because it stressed my knee a little and just now initiated low back so will run a few times before adding plates

Felt much different from HIT, haha, I actually felt like I wussed out, even though I went "failure" in standard pyramid with wt increase. Decent pump, though. Upside is eating some pwo tuna and rice and feel energized instead of in need of a nap, haha. Took some adjustment to not crush it and do the r/p, drops, etc. You guys have me hooked. Awesome. Love this place.

[almostgone]

Okay, little lady and I knocked out a nice routine today. Had to go to the gym in her home area, so limited but did okay.

Seated machine rows, shoulder width grip
2 w/u
2 w set x 12, 11 w/halfs & quarters (same on all)

Weight assist pull ups
1 w/u
2 w set x 12, 10

Bent over cable rows
1 w/u
2 w set x 12

Hyperextensions
3 x 12 - taking it slow because it stressed my knee a little and just now initiated low back so will run a few times before adding plates

Felt much different from HIT, haha, I actually felt like I wussed out, even though I went "failure" in standard pyramid with wt increase. Decent pump, though. Upside is eating some pwo tuna and rice and feel energized instead of in need of a nap, haha. Took some adjustment to not crush it and do the r/p, drops, etc. You guys have me hooked. Awesome. Love this place.

Nice, Trail! A week or two on a deload and you'll feel energized and ready to tear a new a-hole in the weights.
Everyone needs frequent/periodic breaks just for plain old mental and physical recovery. I may be incorrect, but I think Kel even throws in a 2 week total break from lifting once or twice per year?
For me, it is almost as easy to push myself too hard as it is to not push w/ sufficient intensity?

[kelkel]

I may be incorrect, but I think Kel even throws in a 2 week total break from lifting once or twice per year?

You are correct. Actually I think I may be taking next week off, other than therapy leg stuff. Not sure yet.

[TRA]

You are correct. Actually I think I may be taking next week off, other than therapy leg stuff. Not sure yet.

Nice. Might expedite the healing!

[almostgone]

Well, the dry air is back again; woke up with a minor nosebleed. Fortunately, we haven't had to turn on the heat yet.
Squats coming up in a bit, mixing up a shake now. Hopefully no nosebleeds during squats, although it does stand out nicely on the white walls.

[almostgone]

Going to be wearing this one for several days I think.

Crunches - 150
Leg extensions - 50 light-ish reps w/ knee sleeves on
Deads- 1 light set of 15 reps for a little stretch and blood flow

Squats:
Dry bar- 1x20
Plate/side- 1x 20
2 plates/side- 1x 20
3 plates/side - 1x 20, 1 x 17 (I tried for a second set of 20, but it didn't happen).
2 plates/side - 2 x 20
Plate/ side - 1 x 20

Seated calf raises w/ double pump @ top - 11 reps, drop, 8 reps, drop, 11 reps, rest pause, 12 reps, rest pause, 8, rest pause, 7+ reps.

60 minutes and I'm pretty fragged.

[marcus300]

Morning people,

how much water do you guys drink daily?

[almostgone]

Morning people,

how much water do you guys drink daily?

Morning, Marcus!

Plain water = ~ 2 L min. daily. Went through 4L during squats tonight.
Unsweetened iced tea - 3-4L daily

[OdinsOtherSon]

Good morning Dungeon Crew! It’s Friday eve again! Here’s wishing you all a great day and upcoming weekend!

[marcus300]

Morning, Marcus!

Plain water = ~ 2 L min. daily. Went through 4L during squats tonight.
Unsweetened iced tea - 3-4L daily

fuk AG you make me laugh lol 3-4 L daily of ice tea fuk me you boys across the water are so funny

[almostgone]

fuk AG you make me laugh lol 3-4 L daily of ice tea fuk me you boys across the water are so funny

Well, y'all....y'all put milk in your tea.

[marcus300]

Well, y'all....y'all put milk in your tea.

lmfao lol I don't drink tea or coffee or milk come to that. Fuk I'm crying here lol y'all drink ice tea over there ?

AG download wickr me on your phone (secure private chat) and pm me your username

[songdog]

Good morning Marcus 1/2 gal water easy no tea here

[marcus300]

Good morning Marcus 1/2 gal water easy no tea here

You'll probably drink deer blood aswell?

[almostgone]

lmfao lol I don't drink tea or coffee or milk come to that. Fuk I'm crying here lol y'all drink ice tea over there ?

AG download wickr me on your phone (secure private chat) and pm me your username

Already have it installed. Will PM you here in a few. Might take me a bit to respond, I'm at work.

[marcus300]

Already have it installed. Will PM you here in a few. Might take me a bit to respond, I'm at work.

cool, sent you PM

[marcus300]

Morning, Marcus!

Plain water = ~ 2 L min. daily. Went through 4L during squats tonight.
Unsweetened iced tea - 3-4L daily

ive got to come back to this because its tickling me, is it something what regular Yanks drink or is it just hardcore rich rednecks do

[kelkel]

Morning people,

how much water do you guys drink daily?

I'm sure not enough. But I'm not keeping track either so.....

[marcus300]

I'm sure not enough. But I'm not keeping track either so.....

give a rough idea mate how many litres? and do you drink ice tea?

[almostgone]

ive got to come back to this because its tickling me, is it something what regular Yanks drink or is it just hardcore rich rednecks do

In the South, most people drink iced tea sweetened with sugar or honey, some use Splenda. I got used to drinking it unsweetened and now sweet tea is just too much/too sweet. I know some of the people in the Tacoma/Ft. Lewis, Washington area drink sweet tea. Not sure how it is on the East Coast once you get north of Virginia?

[DCI]

Shoulders tonight my favourite day. Will be doing some cardio also.

[kelkel]

Shoulders and Tri's for me shortly.

[marcus300]

AG am I close ???

[kelkel]

I'm betting you nailed it.....

[songdog]

You'll probably drink deer blood aswell?

No that isn't my thing

[songdog]

I lived down south for quite a while and they love their sweet tea and I mean SWEET! they use a ton of sugar in it.

[OdinsOtherSon]

I lived down south for quite a while and they love their sweet tea and I mean SWEET! they use a ton of sugar in it.

Yes, yes we do.