**Marcus's HIT Dungeon**

[DCI]

Crazy week in work this and college.

Tonight was back

Started with light weight warm up of rows. Then a few feeler sets then into 2 heavy sets and one drop.

Same reps for the rest of thework out yates style lat pull down slow and controlled,heavy bb rows yates style, single row dbs and to finish off light wide grip lat pull down.

[almostgone]

Well, I think I may survive the sinus infection. Damn good thing too, I've been about to tear the bottom out of the refrigerator eating. Glad I didn't get the steroid pack filled and just stuck with the antibiotic. I hate the Medrol dose packs; makes me hold fluid and eat like a madman.
Should be back in the shop tonight. Haven't lifted in almost a week so I'm suffering from not lifting. LOL, screws with my puny brain.
Working the weekend, but no biggie. Going to see the friendly phlebotomist this weekend and ditch some blood. Usually only takes ~5 minutes after we're done and the whole 1L jug is clotted. Probably need to add in an accurate PT/INR to my next online labs. Had a RN friend of mine check mine at the hospital when no one was looking and the fingerstrip didn't even it to the meter. She just shook her head.

[almostgone]

Guys and gal(s), I'm reading all of the posts, but the "like" button seems to be acting wonky right now, so I am just going to issue a mass "Like" for all of the posts.

[marcus300]

I've had the clear to start training again so its good news - Not sure how to proceed with this yet but I might aswell start and see how things feel. Some stretching and mobility work first and then feel the weights

[almostgone]

I've had the clear to start training again so its good news - Not sure how to proceed with this yet but I might aswell start and see how things feel. Some stretching and mobility work first and then feel the weights

Hell, yes! Very psyched to hear this, Marcus!

[clarky.]

I've had the clear to start training again so its good news - Not sure how to proceed with this yet but I might aswell start and see how things feel. Some stretching and mobility work first and then feel the weights

Fuck aye, there we go wee man great news

[clarky.]

Guys and gal(s), I'm reading all of the posts, but the "like" button seems to be acting wonky right now, so I am just going to issue a mass "Like" for all of the posts.

Been doing this since yesterday that i noticed mate.

[clarky.]

Morning fellas/ ladies, at work just now. Back is easing off not with shoulders but traps are still fried.

[hollowedzeus]

great news marcus!

[Capebuffalo]

That’s great news Marcus.

[kelkel]

Very slow and very steady for a while marcus. Very good news.

[Cuz]

Quick snapshot of arm day, very quick arm day two heavy sets for bi and tris rest were warmers....felt good yesterday but shitty again today... have a great weekend everyone

[clarky.]

Quick snapshot of arm day, very quick arm day two heavy sets for bi and tris rest were warmers....felt good yesterday but shitty again today... have a great weekend everyone

Ffs Cuz.

[clarky.]

Hi fellas/ladies, did a wee bit chest and tri's the day. Chest was light nothing mad, arm was ok.

Slight incline db fly into press 2 sets

Flat as above ^^

Pec dec 2 sets high rep light.

Db's ex were only 25kg db's

One arm tri pd 1 working DD

Behind head tri ex 2 sets as it was stack. Vbar

Db kick backs 1 working 1 drop.

Done.

[marcus300]

Quick snapshot of arm day, very quick arm day two heavy sets for bi and tris rest were warmers....felt good yesterday but shitty again today... have a great weekend everyone

Big guy well done

[almostgone]

Throwing whey, oats, and 2 tablespoons of coffee at a shaker cup.

[Obs]

Quick snapshot of arm day, very quick arm day two heavy sets for bi and tris rest were warmers....felt good yesterday but shitty again today... have a great weekend everyone

Youare incredibly advanced for someone your height. Your shoulders are awesome. Just giving my respect because I know how much harder it is for a tall guy to get equivalent shape of a shorter guy. I look at you and I would guess you were 5'8" but you are six two. You would be a formidable dude in person. Good job.

[almostgone]

Still crappy volume oriented lifting due to the shoulder and arm, but it is slowly progressing.

Broomstick and wall stretches

Incline flyes into presses- 2 w/u, Work 1- 10 flyes, 7 presses. Rested for 1 minute and kept the same weight. Work 2- 7 flyes, 4 presses. Drop a little weight and grab air for a minute. Work 3- 8 flyes, 5 presses.
Incline parallel grip presses - 9
Flat flyes into presses - 2 w/u, Work 1 - 10 flyes, 8 presses w/ slow 5 count neg on last rep. Drop a little weight and a minute rest. Work 2- 10 flyes, 8 presses w/ slow 8 count neg. on last rep. Drop down to a really light weight. Work 3 - 6 flyes, 4 presses w/ a slow 5 count positive and negative on each rep. These really hurt!
Wrist curls w/ a dry Oly bar palms up and palms down to failure superset w/ seated hammer curls to failure.

42 minutes.

[marcus300]

It kind of went like this

light weights

flexing, stretching first and also 10 mins on the bike

Leg extensions - 6 sets 15 reps
seated leg hamstring curl -6 sets 15 reps
leg press - 6 sets 15 reps

vertical chest press 6 sets 15 reps
decline db press 6 sets 15 reps

dips 6 sets 15 reps
tricep pushdowns 6 sets 15 reps


I can hear the crowd screaming volume wtf

I know sorry but have to feel and slowly get this moving again. It was light and just stretching off in a fun way but I was wiped out after legs and my lungs were struggling badly but I carried on and completed the workout. I am sore all over now and cant believe how much ive lost in terms of able to push but one step at a time.

It certainly got the blood moving but lungs are burning

[DCI]

Arms today and cardio. Snot pouring outta me tho got a cold I think which is a rare one for me.

Great posts in here as always.

[almostgone]

It kind of went like this

light weights

flexing, stretching first and also 10 mins on the bike

Leg extensions - 6 sets 15 reps
seated leg hamstring curl -6 sets 15 reps
leg press - 6 sets 15 reps

vertical chest press 6 sets 15 reps
decline db press 6 sets 15 reps

dips 6 sets 15 reps
tricep pushdowns 6 sets 15 reps


I can hear the crowd screaming volume wtf

I know sorry but have to feel and slowly get this moving again. It was light and just stretching off in a fun way but I was wiped out after legs and my lungs were struggling badly but I carried on and completed the workout. I am sore all over now and cant believe how much ive lost in terms of able to push but one step at a time.

It certainly got the blood moving but lungs are burning

Good feeling when you get that blood flowing and some burn in the muscle!

[almostgone]

Arms today and cardio. Snot pouring outta me tho got a cold I think which is a rare one for me.

Great posts in here as always.

Hope you get rid of the cold, DCI. It's that time of year here as well.

[DCI]

Hope you get rid of the cold, DCI. It's that time of year here as well.

Cheers man. The weather is weird here at the mo still 12c degrees and relatively dry.

Arms where a bit meh but the releave of having a less blocked nose was great

[songdog]

Good morning Marcus and the gang heck the other day I took a walk in the woods and ended up with a tick on my back.Well the wife finds it and freaks.Before I know it she rips it off then puts a hot match on my back.I tell her WTF was that you are suppose to touch the tick with the match so it don't leave a sticker in my back.Women now the spot is puffed up and can't tell shit for a few days :/

[clarky.]

It kind of went like this

light weights

flexing, stretching first and also 10 mins on the bike

Leg extensions - 6 sets 15 reps
seated leg hamstring curl -6 sets 15 reps
leg press - 6 sets 15 reps

vertical chest press 6 sets 15 reps
decline db press 6 sets 15 reps

dips 6 sets 15 reps
tricep pushdowns 6 sets 15 reps


I can hear the crowd screaming volume wtf

I know sorry but have to feel and slowly get this moving again. It was light and just stretching off in a fun way but I was wiped out after legs and my lungs were struggling badly but I carried on and completed the workout. I am sore all over now and cant believe how much ive lost in terms of able to push but one step at a time.

It certainly got the blood moving but lungs are burning

Nice session big man, nothing bad about it. It's called being clever, you would tell us to do the same.

[clarky.]

Still crappy volume oriented lifting due to the shoulder and arm, but it is slowly progressing.

Broomstick and wall stretches

Incline flyes into presses- 2 w/u, Work 1- 10 flyes, 7 presses. Rested for 1 minute and kept the same weight. Work 2- 7 flyes, 4 presses. Drop a little weight and grab air for a minute. Work 3- 8 flyes, 5 presses.
Incline parallel grip presses - 9
Flat flyes into presses - 2 w/u, Work 1 - 10 flyes, 8 presses w/ slow 5 count neg on last rep. Drop a little weight and a minute rest. Work 2- 10 flyes, 8 presses w/ slow 8 count neg. on last rep. Drop down to a really light weight. Work 3 - 6 flyes, 4 presses w/ a slow 5 count positive and negative on each rep. These really hurt!
Wrist curls w/ a dry Oly bar palms up and palms down to failure superset w/ seated hammer curls to failure.

42 minutes.

Nice AG. I am liking them flys into presses. Just started these not so long ago.

[clarky.]

Good morning Marcus and the gang heck the other day I took a walk in the woods and ended up with a tick on my back.Well the wife finds it and freaks.Before I know it she rips it off then puts a hot match on my back.I tell her WTF was that you are suppose to touch the tick with the match so it don't leave a sticker in my back.Women now the spot is puffed up and can't tell shit for a few days :/

Oh dear..

[almostgone]

Think I'm off work tonight. . Tired and am crashing out. Y'all have a nice day!

[kelkel]

I can hear the crowd screaming volume wtf

Nah, nothing wrong with changing it up. It's what I've been doing lately. You best take it easy though just getting back.

[kelkel]

Back Yesterday. But first, went to my PT appt in the morning. He said I'm good to go and there's no need to come back. He said two more concentric workouts and I should be back to normal weight. Good to hear.

D Ring Pulldowns: 3 sets heavy and strict 10 ish reps
Smith supported rows: same as above
T-Bars: 2 sets about a plate shy of normal. Been leery of these due to the ham issue. All good though.
Dumbells over incline bench: 3 sets to failure
Shrugs: Barbell and dumbell

Good workout. Feeling it today.

[Cuz]

Youare incredibly advanced for someone your height. Your shoulders are awesome. Just giving my respect because I know how much harder it is for a tall guy to get equivalent shape of a shorter guy. I look at you and I would guess you were 5'8" but you are six two. You would be a formidable dude in person. Good job.

Thanks buddy, being tall you have to learn how to out angle the camera, some pics I look massive af In like I was 5 7 or so, others my height really shows and you get caught looking lanky as hell. Arnold was 6 2 same as me, and he pretty much looked good all angles that's what I'm striving for.

I think no matter what we all have come a long way, and we're winning considering most of us in here have shitty ecto genetic frames I know I do. Bottom line...be a lot better than what you were a year ago

[Cuz]

Yeah I'm noticing the like button is messed up myself AG

[clarky.]

Think I'm off work tonight. . Tired and am crashing out. Y'all have a nice day!

Get them feet up mate and have a good rest.

[clarky.]

Back Yesterday. But first, went to my PT appt in the morning. He said I'm good to go and there's not need to come back. He said two more concentric workouts and I should be back to normal weight. Good to hear.

D Ring Pulldowns: 3 sets heavy and strict 10 ish reps
Smith supported rows: same as above
T-Bars: 2 sets about a plate shy of normal. Been leery of these due to the ham issue. All good though.
Dumbells over incline bench: 3 sets to failure
Shrugs: Barbell and dumbell

Good workout. Feeling it today.

Nice session big guy.

[DCI]

It kind of went like this

light weights

flexing, stretching first and also 10 mins on the bike

Leg extensions - 6 sets 15 reps
seated leg hamstring curl -6 sets 15 reps
leg press - 6 sets 15 reps

vertical chest press 6 sets 15 reps
decline db press 6 sets 15 reps

dips 6 sets 15 reps
tricep pushdowns 6 sets 15 reps


I can hear the crowd screaming volume wtf

I know sorry but have to feel and slowly get this moving again. It was light and just stretching off in a fun way but I was wiped out after legs and my lungs were struggling badly but I carried on and completed the workout. I am sore all over now and cant believe how much ive lost in terms of able to push but one step at a time.

It certainly got the blood moving but lungs are burning

You have to reset man. It has been a while since you have gone balls to the wall. So imo what your doing is what an experienced lifter will do and you will be back heavy in no time.

Great to read. Infact I have done a few high rep days for legs before its a nice feeling.

[Obs]

Thanks buddy, being tall you have to learn how to out angle the camera, some pics I look massive af In like I was 5 7 or so, others my height really shows and you get caught looking lanky as hell. Arnold was 6 2 same as me, and he pretty much looked good all angles that's what I'm striving for.

I think no matter what we all have come a long way, and we're winning considering most of us in here have shitty ecto genetic frames I know I do. Bottom line...be a lot better than what you were a year ago

Arnoldis possibly the greatest in my mind. His physique was before all the mass monsters of today and classical. He maintained a perfect waist and stomach, got enormous, even though his genetics screamed lanky.

[GirlyGymRat]

Not feeling it today. Warmup run 5 min. 3 planks 45 s
Chest and bis.
30 min incline treadmill tabata intervals for 20 min.

Tummy feels off. Body fatigued. Headache.

[songdog]

Not feeling it today. Warmup run 5 min. 3 planks 45 s
Chest and bis.
30 min incline treadmill tabata intervals for 20 min.

Tummy feels off. Body fatigued. Headache.

That time of year GGR everything changing hope you feel better soon.

[GirlyGymRat]

That time of year GGR everything changing hope you feel better soon.

Been flirting with sinus for few weeks now, have eye infection - how exactly does that happen?!?!?!

I felt much much better eating. Maybe I HANGRY!

[almostgone]

Get them feet up mate and have a good rest.

Just woke up and am going to grab a shower and go get rid of some of this syrup I call blood in just a bit.