**Marcus's HIT Dungeon**

[clarky.]

AG, a got eddie's Autobiography. Not that far in to it, good read so far.

[GirlyGymRat]

Game on! I’ve got 1.5 months to rock the bikini. Spending more time in the kitchen meal prep.

Yesterday 1 hr yoga!

Today chest and shoulders. 30 minutes incline treadmill - first 10 tabata intervals. Whirlpool.

Introduced opening warmup today! Heart rate jumps up quickly!

https://youtu.be/k7VkHk8F-v0

[kelkel]

Game on! I’ve got 1.5 months to rock the bikini.

Me too.

[GirlyGymRat]

I already do biking and contemplating yoga

Added yoga for cross training and now running after classes. Great addition!

[almostgone]

AG, a got eddie's Autobiography. Not that far in to it, good read so far.

I'll check that out! I have the Born Strong documentary with Eddie, Brian Shaw, Hafthor, and Zydrunas headed my way. Was supposed to have arrived Friday.

[marcus300]

Morning people

Please post your daily workout for today and how your going to attack it.

[TRA]

Morning people

Please post your daily workout for today and how your going to attack it.

Morning is not here yet, waiting to see energy level after excellent chest/tri session with little lady today. She is spotting me nicely and getting forced reps for complete failure. Went to partials even with her help on Hammer Strength incline at end of working set, dropped a 25lb from each side and couldn’t get a full rep! That was failure and sweet! Getting some incredible motivation with the new help. Hitting arms twice a week now so hit tris after and finished with palm up cable extensions - just like the pushdowns but with palms facing up. Sorry I don’t know the formal name, but they burned and pumped the entire tri and it was crushing good!

Will reassess in the morning after carb up today after lift and see how rested I feel - either hit back/bis or cardio only.

Off for some sleepage now. Talk later, brutes and brutess.

[MuscleScience]

Today is my push-pull superset routine, Chest and back.

I’m going to start off with a light pre-fatigue exercise on the pec deck and do fly’s and reverse flies.

Then I’m going to hit the smith machine and hit bench and bent over rows. No rest better exercise and sets. My goal is to keep my heart rate above 130 and training time under an hour. Did my first week of this last week and man was my workout intense!

I’ll finish it off with some HIIT, either on the stair stepper or running sprints.

Going to hit this week extra hard and stay clean with my diet. Last week I ended up losing 3.9 lbs total and really took a lot of fluff off my upper abs and obliques. It was a really great week last week and it seems that I have everything dailed in.

My goal for this week is to get the lower abs to come in flexed and hopefully the upper abs showing a bit relaxed. As well as get some more vasculature to come in on my legs and arms.

[almostgone]

Morning people

Please post your daily workout for today and how your going to attack it.

Will be a back attack for me Monday night. Crunches, pulldowns of varying grips and widths, Tbar, d'bell rows, and low pulley rows, follows by hypers and possibly deads or rack pulls. I am still hobbled a tad from squats, so we'll see about the deads.
Plan of attack? Rip my back a new bunghole and force it to get wider.
Mrs. AG bought me a new T-shirt. "Train with the beast. Satan's gym" w/ a big devil's face on it. It needs a good billboard sized back to properly display it.

[NACH3]

Morning people

Please post your daily workout for today and how your going to attack it.

Chest bis/tris

All volume for me I pmd you Marcus but I’ll be doing more of a feeler out day but 10-20reps the latter more so except on arms

Plus I’m going to try kels old 3 day split or 4 at most with arms separate if it doesn’t workout with chest seems too much but I’ll give it a go or just do chest then arms legs and deltas/traps back....

Whatcha think?

[clarky.]

Morning fellas/Girly, back is easing off, arms are still very sore. Rest day the day, report back the night after work.
Hope everyone had a good safe wk end.

[NACH3]

Will be a back attack for me Monday night. Crunches, pulldowns of varying grips and widths, Tbar, d'bell rows, and low pulley rows, follows by hypers and possibly deads or rack pulls. I am still hobbled a tad from squats, so we'll see about the deads.
Plan of attack? Rip my back a new bunghole and force it to get wider.
Mrs. AG bought me a new T-shirt. "Train with the beast. Satan's gym" w/ a big devil's face on it. It needs a good billboard sized back to properly display it.

Atta boy AG - sounds right up your ally for sure!

[GirlyGymRat]

Morning people

Please post your daily workout for today and how your going to attack it.

Today is one hour cardio; if I’m feeling a lift will likely be something quick - triceps and of course abs.

Will report back later!

[GirlyGymRat]

Me too.

[kelkel]

Chest and Bi's for me later today. No clue what I'll do till I'm there, as usual. Sneak attack.

[NACH3]

So it was definitely chest for me today and I had a really good w/o... I couldn’t manage bis afterwards though I could’ve finished tris off but I’d rather just have an arm day until I can manage more intensity after chest I was smoked as I did 4-5sets for every exercise... but first day back in over about 2wks so all was good on chest -

I pre-exhausted my chest w/lots of cable work first

- cable presses(staggered stance R foot forward to get R pec engaged more so)
S/s’d
Cable long bar presses(walk out for full tension then bend knees ad lock in straight stance)
5 sets of each 15-20 reps each set to failure

- standing bent over cable flys(really focused on squeeze)
4sets 10-15 reps

- standing cables(mid) like pec deck area
5x 12-15

- incline cable flys s/s’d w/seated low to high
4x12-15 on each except 2 sets at 20reps on incline

Incline hammer strength - light lol
5x 15-20

Vertical chest press
4x 20

Finished with 1 set of peck deck to failure 20+ reps

Chest was filled with blood and the w/o didn’t hurt but felt productive we'll see how sore I get

[TRA]

So it was definitely chest for me today and I had a really good w/o... I couldn’t manage bis afterwards though I could’ve finished tris off but I’d rather just have an arm day until I can manage more intensity after chest I was smoked as I did 4-5sets for every exercise... but first day back in over about 2wks so all was good on chest -

I pre-exhausted my chest w/lots of cable work first

- cable presses(staggered stance R foot forward to get R pec engaged more so)
S/s’d
Cable long bar presses(walk out for full tension then bend knees ad lock in straight stance)
5 sets of each 15-20 reps each set to failure

- standing bent over cable flys(really focused on squeeze)
4sets 10-15 reps

- standing cables(mid) like pec deck area
5x 12-15

- incline cable flys s/s’d w/seated low to high
4x12-15 on each except 2 sets at 20reps on incline

Incline hammer strength - light lol
5x 15-20

Vertical chest press
4x 20

Finished with 1 set of peck deck to failure 20+ reps

Chest was filled with blood and the w/o didn’t hurt but felt productive we'll see how sore I get

You pre-exhausted me just reading this “light” workout, haha.

Strong work - did you feel anything in your neck/shoulder?

[GirlyGymRat]

Nach posting up Huge workout!

1 hour cardio, 2 rounds of cha cha plank; quick tri, whirlpool and done.

[NACH3]

You pre-exhausted me just reading this “light” workout, haha.

Strong work - did you feel anything in your neck/shoulder?

Actually it was soooo much easier on my shoulder - it’s sore now but just like it always is not anything “extra”

It was light weight but lots of mind muscle connection going on - never actually did that many cable movements b4 pressing(and since I’m unable to go heavy) I pressed after and man was I tiered and weak by that point lol

[NACH3]

Nach posting up Huge workout!

1 hour cardio, 2 rounds of cha cha plank; quick tri, whirlpool and done.

Nicely done! Looks like someone isn’t playin around now!

[GirlyGymRat]

Finished 1 hour cardio, 2 rounds cha cha plank, quick triceps then whirlpool.

[GirlyGymRat]

So it was definitely chest for me today and I had a really good w/o... I couldn’t manage bis afterwards though I could’ve finished tris off but I’d rather just have an arm day until I can manage more intensity after chest I was smoked as I did 4-5sets for every exercise... but first day back in over about 2wks so all was good on chest -

I pre-exhausted my chest w/lots of cable work first

- cable presses(staggered stance R foot forward to get R pec engaged more so)
S/s’d
Cable long bar presses(walk out for full tension then bend knees ad lock in straight stance)
5 sets of each 15-20 reps each set to failure

- standing bent over cable flys(really focused on squeeze)
4sets 10-15 reps

- standing cables(mid) like pec deck area
5x 12-15

- incline cable flys s/s’d w/seated low to high
4x12-15 on each except 2 sets at 20reps on incline

Incline hammer strength - light lol
5x 15-20

Vertical chest press
4x 20

Finished with 1 set of peck deck to failure 20+ reps

Chest was filled with blood and the w/o didn’t hurt but felt productive we'll see how sore I get

Sometimes I do 1/2 of your workouts.

[almostgone]

Off to a bad start, but on track now. The public service anoouncement for today is:

Close the fvcking lid on the shaker cup before mixing the shake.

[almostgone]

Not too bad tonight. No hamstring pain until Tbar rows and it wasn't horrible. Arm continues to improve a little; able to lock it in better than before on rowing movements.

Crunches - 165
Close grip pulldown w/ V bar - 3 w/u, Work - 7+, drop, 4+, rest pause, 5+ w/ 10 count hold on partials
D ring bar pulldowns - 1 w/u, Work - 5+, drop, 4+ w/ 10 count hold on partials.
Tbar rows - 2 w/u, Work 1 - 6, drop, 5. Work 2 - 8
Simultaneous d'bell rows - Work - 8, drop, 5.
Low pulley rows w/ V handle - 1 w/u, Work 1 - 4, drop, 6+ w/ 10 count hold on partial rep. Work 2 - 6+ reps w/ a slow 10 count negative on partial rep.
Hypers - 1 set of 20. The stretch felt good on the screwy hamstring, so decided to hold off on deads.

49 minutes. 27° F in shop, but managed to sweat.

[NACH3]

Hey fellas and Girly

Ok so I thought my w/o yesterday a good one... well if we’re going by DOMS... I can’t fukin move lol! Wow I’m sore!

Not sure if I’m going with eod lifting(for real this time I swear) or just listen to my body -shoulder actually feels decent and it’s damn snowing out already lol

We'll see what I do today legs maybe?!

[NACH3]

Sometimes I do 1/2 of your workouts.

Idk about that G - I’ve seen you in your groove and it’d be a close one

[songdog]

Off to a bad start, but on track now. The public service anoouncement for today is:

Close the fvcking lid on the shaker cup before mixing the shake.

Dam bro that had to be one hell of a mess! Good morning Marcus and the rest of you freaks hope everyone is staying warm. I don't know but I may do some cha chas today

[kelkel]

then whirlpool.

Waiting for an invite.......

[NACH3]

Not too bad tonight. No hamstring pain until Tbar rows and it wasn't horrible. Arm continues to improve a little; able to lock it in better than before on rowing movements.

Crunches - 165
Close grip pulldown w/ V bar - 3 w/u, Work - 7+, drop, 4+, rest pause, 5+ w/ 10 count hold on partials
D ring bar pulldowns - 1 w/u, Work - 5+, drop, 4+ w/ 10 count hold on partials.
Tbar rows - 2 w/u, Work 1 - 6, drop, 5. Work 2 - 8
Simultaneous d'bell rows - Work - 8, drop, 5.
Low pulley rows w/ V handle - 1 w/u, Work 1 - 4, drop, 6+ w/ 10 count hold on partial rep. Work 2 - 6+ reps w/ a slow 10 count negative on partial rep.
Hypers - 1 set of 20. The stretch felt good on the screwy hamstring, so decided to hold off on deads.

49 minutes. 27° F in shop, but managed to sweat.

Hey AG your low pully rows w/V-grip... palms down I’m assuming??

[NACH3]

Legs today

and I’ve always went with a higher rep scheme unless squatting but I had to make it quick as I had to get to work... and btw my chest is fukin on fire / I like much lol

- Cable pull thru’s
(two single hand attachments) Which must go all the way thru and behind you to get that stretch in hammies
4x 20 30sec in between sets — S/S’d w/one leg hip thrusts 4x 20 - whew burn baby

- stiff legged dead’s BB
4x 15-20 - or failure(between 15-20 after 1-2 sets)

- unilateral Leg presses - turned to hit outter sweep
4x 12–15 or failure first

- leg presses - 1 and a 1/2s - down then up half way then a full rep = 1
3x 10-15 or failure first

- leg ext’s s/s’d lying leg curls
3x 10-15ish each

Whew I was shot - wasn’t walking to well either afterwards

[clarky.]

Off to a bad start, but on track now. The public service anoouncement for today is:

Close the fvcking lid on the shaker cup before mixing the shake.

sorry mate, but lmfao.

[clarky.]

Hi fellas/Girly, did shoulders and traps the night, Went well.

Standing db side raises 3 sets 8-10

Single side on 45° bench 2 sets a side 10ish

Seated smith 2 sets 1st 5 2nd 3 then DD 8ish

Rev db fly 2 sets sit on edge of bench leaning froward the 2 sets head on back of bench both 10+

Machine shrugs 4 sets db grip 2 sets wg high reps

Done, went good and felt good. Chest the mora.

[kelkel]

Legs today for me as well:

Stationary Bike - 5 minutes (any more is cardio)
Eccentric one leg hamstring curls - 2 legs down, one up sorta thing. Think rehab. 3 sets 10 reps
Stiff leg deads with dumbell - only 60's x 3 sets of 10 but feeling these. Great to do them. Scary though.
Extensions: 3 working sets 15-20 reps
Squats: Slow warm up then 3 sets of 12 with 275. Feels good to slowly edge the weight up even thoughs it light. Next week 315 and so on. Nothing to failure, just acclimating everything back to the movement.
Lunges: 2 sets light, 10 reps.
Standing calves and seated calves.

Anyway, starting to almost feel like a leg workout again!

[cousinmuscles]

You guys are injured and train like that... I'd be scared my body would fall apart lol! Kelkel how much do you squat normally?

Nach3, game on bro, please heal your shoulder and be in pristine shape for a proper cycle we gotta compete later this year

[Obs]

Attachment 171596
230lb.
I know shit you don't ; )

[Capebuffalo]

^^^^^ Did he draw an eyebrow over his nipple^^^^^^

[Obs]

^^^^^ Did he draw an eyebrow over his nipple^^^^^^

I appreciate you cape. Always will. I went on vacation amoungst your suggestion. Thats real life shit. You won't ever be my enemy
[email protected]

[almostgone]

Hey AG your low pully rows w/V-grip... palms down I’m assuming??

Parallel. It's the same handle you would use for Tbar rows and some people use it to do chin ups.

[almostgone]

They called off work tonight! I'm going to sleep for a couple more hours.

[tarmyg]

Me too.

You post a picture of that here, unedited, and I'll pay for your gear use over the next year.