**Marcus's HIT Dungeon**

[songdog]

Just plain pissed off lol.

So tell us how you really feel

[songdog]

Good morning Marcus and the rest of the crew so where is D hiding?

[almostgone]

Good morning Marcus and the rest of the crew so where is D hiding?

Not sure, but Sfla was logged in early this morning; sent him a PM.

[almostgone]

Legs are totally trashed. Going to go sit in the sun for a bit.

[GirlyGymRat]

AG. Are the crunches warmup and workout abs....some say crunches are not effective...or as effective.

I’m considering doing a flat belly workout and squat challenge if I can find the time

[GirlyGymRat]

Just plain pissed off lol.

Hmmmm. I use it to fuel workout.

[almostgone]

AG. Are the crunches warmup and workout abs....some say crunches are not effective...or as effective.

I’m considering doing a flat belly workout and squat challenge if I can find the time

Mainly just to get the core warmed up and it strengthens as well. I have been hitting abs before any back or leg exercises. Kel suggested it a while back and it works really well for me. Also hit leg extensions before squats or leg day. Again, Kel gets the credit for the suggestion on that.
I started adding in a light set of deads on squat day just because my hamstrings and lower back, etc. stay pretty tight.
I imagine hanging leg raises would definitely hit the abs and obliques harder, but I have to draw the line somewhere.

[almostgone]

Ok, time for a shower and then headed into town. Hope my insurance agent's life insurance is paid up. I may rip him a new a-hole if I don't get some reasonable answers from him.

[almostgone]

Well, getting quotes on updated life insurance policies. Of course, blood work, access to medical records, etc. I swear if they break out the BMI chart, I'll go chimpanzee and start slinging feces everywhere.
Labs for insurance company aren't until a couple of weeks post blast so it shouldn't be a problem. Relatively mild blast this time and I'll check Hct and Hgb prior to the insurance labs.

[GirlyGymRat]

Mainly just to get the core warmed up and it strengthens as well. I have been hitting abs before any back or leg exercises. Kel suggested it a while back and it works really well for me. Also hit leg extensions before squats or leg day. Again, Kel gets the credit for the suggestion on that.
I started adding in a light set of deads on squat day just because my hamstrings and lower back, etc. stay pretty tight.
I imagine hanging leg raises would definitely hit the abs and obliques harder, but I have to draw the line somewhere.

Thx for reply. I’m thinking I need to keep it fresh,switch it up and do what works for me! No one right way....

Really like leg extension to start legs.

I don’t work obliques directly and I’m good with this!

[almostgone]

Thx for reply. I’m thinking I need to keep it fresh,switch it up and do what works for me! No one right way....

Really like leg extension to start legs.

I don’t work obliques directly and I’m good with this!

Anytime, young lady. Glad I can help.

[clarky.]

Hi fellas/ladies, i did chest and a wee bit legs the night.

Incline db press 1 working 1 drop

Incline db fly into press 1 working 1 drop

Decline smith 2 working 1 drop

Seated calf raises 5 sets

Leg press 5 sets

Done.

[almostgone]

24 oz. sirloin and a dry sweet potato in my belly.

[hammerheart]

I was just peeling a giant sweet potato and was flabbergasted at the orange flesh, never seen it before. I was wondering if it was some sort of carrot.




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[almostgone]

Morning, everyone. . Just had a nice bit of sleep and am getting ready to take care of a few odd & end things here in a bit.
Working tonight/early Sunday a.m., but believe I will get some back lifts in tonight. Legs,lower back, etc. seem to be recovering from squats nicely. Lats are a little sore but I think it is just a result of pulling the bar into my back.

[marcus300]

Morning

Shoulders

Stepped things up a bit in regards to intensity and felt ok. Not bad workout but failed miserably on shrugs.

Calves

Went good. Short but got some nice blood in there


Rehab going well. Feeling ok got some bw results coming so I'll be in a better place once these come in


Weight coming back on but admit bf is increasing

[almostgone]

Morning

Shoulders

Stepped things up a bit in regards to intensity and felt ok. Not bad workout but failed miserably on shrugs.

Calves

Went good. Short but got some nice blood in there


Rehab going well. Feeling ok got some bw results coming so I'll be in a better place once these come in


Weight coming back on but admit bf is increasing

Had the exact same thing happen as I've been rebuilding the left shoulder and arm, particularly since the grip weakened as well. However, it is coming back fairly well now?
I was totally shocked and disappointed in myself at first, but it WILL come back, boss.

Keep us in the loop on the BW.

[DCI]

So tell us how you really feel

Lol gotta be said sometimes man.

[GirlyGymRat]

Seems I can’t shake this nasty crud!

No gyming today! 🤬

[almostgone]

Seems I can’t shake this nasty crud!

No gyming today! ��

Hot showers, lay up in the bed, and just relax. Hot soup, liquids, and Tylenol PM. Sleep it away?

[clarky.]

Rest sat/sun fellas/ladies.

[clarky.]

Legs/chest are toasted lol.

[kelkel]

Back yesterday:

Medium width D ring pulldowns: 3 sets 10-12 reps strict form
Supported smith 35 degree rows: 3 heavy anywhere from 6-10 reps
T-Bars: Good to go with these again, 3 heavy 8 ish reps
Dumbell simulaneous rows over low incline bench: 3 sets, 15/12/10 ish reps. Drop fast on these.
Shrugs: 3 heavy on smith 12-15 reps

This has basically been my back workout for a while now. Only thing I rotate has been one workout I'll do T-Bars, next is low cable rows. Really liking this rotation. Back feels like it's making progress.

[GirlyGymRat]

Hot showers, lay up in the bed, and just relax. Hot soup, liquids, and Tylenol PM. Sleep it away?

Decided to stay in....meal prep and nap!

[almostgone]

Yawn...tired..Just finished my shake.

[Obs]

Something I will drop here in the dungeon for folks on a bulk...

Jimmy Dean breakfast bowls, eat two plus a protein shake and go like hell. I literally dint get tired of them. High in fat but could easily fit into some folks macros.

[almostgone]

Crunches - 150
CG pulldown - 2 w/u, Work - 7+, drop, 4+, rest pause, 3+. 10 count hold on the partials.
D ring bar pulldown - 1 w/u, Work - 5+, rest pause, 2+,rest pause, 3+. 10 count hold on partials.
Tbar rows - 2 w/u, Work1- 9, drop, 6. Work2 ( the drop weight of first set) - 7.
Low pulley rows - 1 w/u, Work1- 6+ reps. Drop a little weight. Work 2- 8+ reps. Drop a little weight. Work 3 - 10+ reps. Slow 10 count hold on all partials.

54 minutes. A tad slow, but have a little something going on with left hamstring/biceps femoris. Think it is just a nerve complaining or maybe I need to IR nuke it, rumble roll, and stretch it? Anyway, held off on deads or hypers tonight in case it is more than I think.

[clarky.]

Morning fellas/ladies.

[hollowedzeus]

Happy weekend all

[almostgone]

Man, my back is rocked today. Feels nice and beat to fvck. Came into work early and should be out of here early. Get a little extra rest and hit chest Mon. night. Legs are still rocked from squats. Won't be long at it will be time for a pull back.

[hollowedzeus]

Opinions on breaking the fast between bedtime and wake up time?

Force feeding may not be the correct term yet but a protein shake and oats during the night.

Reckon its worth implementing?

[songdog]

Good morning Marcus and the rest of you hitters!

[almostgone]

Opinions on breaking the fast between bedtime and wake up time?

Force feeding may not be the correct term yet but a protein shake and oats during the night.

Reckon its worth implementing?

I generally do the shake w/no oats. I always wake up about every 3-4 hours anyway, so I keep a shake handy; especially if I'm planning on crashing for a long rest.

[almostgone]

Opted for stretching tonight. I can tell it is about time for some deep tissue work. Think my appointment is coming up in 10 days or so.

[songdog]

Good morning Marcus and the gang well the cold weather is upon us again! Yes it's that time of year again I go from mowing my lawn to hauling firewood.I guess you know wat I will be doing today

[kelkel]

Opinions on breaking the fast between bedtime and wake up time?

Force feeding may not be the correct term yet but a protein shake and oats during the night.

Reckon its worth implementing?

Getting a small protein shake in during the night is a great thing. I set it on the night stand. Just about 4 oz water with 2 scoops of ON Whey. I do it all the time as I'm guaranteed to wake up to pee. That said, I would never purposely wake up just to do this. Sleeping through the night is more important.

[hollowedzeus]

Legs - 40 minutes

Hack squat
2 working sets each with 1 forced rep

Lwg press
2 working sets forced reps

Prone hamstring curl
2 working sets drop set and halfs

Single leg extention
2 working sets forced negs

Calf raise
3 sets (fail)

Couldn't walk. The only way i could move was by walking with my knee locked out and walking on the joint... my quads wouldnt support me.

Felt strong as fuck tonight. Lungs and knees were painful. Spotty blindness at a few points and wanted to vomit at the end...

Great workout except i should have done calves first... i couldnt stand with the weight on my shoulders without my quads buckling.

Walking with a 25kg plate in each hand must have have been a sight....

Goodness knows what that posing is but i can see my legs growing.


Im back!

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[almostgone]

Mixing up a shake then will head to the shop.

[clarky.]

Morning fellas/ladies, did arms last night. Good wee session nice and sore this morning. Bi feels ok still not going heavy but not light either. Forearm is not to bad, doing what was asked, i did db preachers last night but really light only 15kg and it felt on both bi and forearm.

Standing db curls 4 sets 8-10 ish a set

Inclin db curls 3 sets. ^^^

Db preacher 2 sets ^^^^^ one extra on right and all done of the back of bench

Wrist curls 2 sets hight reps

CG bench 2 working DD. Smith

Slight incline db skull 2 working 1 drop

Tri pd 3 sets stack v bar

Done.

[clarky.]

Really busy just now fellas, am doing ma hall so work gym then painting then bed lol. Will be finished by the end of the wk.