**Marcus's HIT Dungeon**

[TRA]

56° F. Believe I'll go lie in the sun like a beached ginger whale for an hour or two. Legs are wonderfully sore from last night's lift.
90 minute deep tissue massage coming up tomorrow.

The sun sounds great AG. It’s already 65F here and a bright blue sky. Went to the gym, come out, birds are chirping, flowers are blooming...

[TRA]

I should get sick more often. Chest today and felt friggin’ great. Got extra reps when pushing hard, could just feel the weights hitting the fibers, you know, love that feeling!

Chest/tris

Hammer Strength (HS) Incline
2 w/u
1 working w/ r/p x 1 to hit reps
1 working w r/p x 2 straight to drops

HS wide grip
1 w/u
1 feeler/working, fail at last rep
1 working w r/p x 2, drops x 2

Standing cable flies, upper chest
1 w/u
1 feeler
1 working set r/p to drops

Tris
Cable pull down, French curl bar, palms up
1 feeler
2 working, 1 x12, 1 w/ r/p to drops

Overhead cable rope extensions
1 feeler
2 working set, 1 x 12, 1 r/p x 2

36 min

Completely spent. I question whether I need another chest exercise in there for growth or if the 3 exercise routine is good for now.

[kelkel]

Completely spent. I question whether I need another chest exercise in there for growth or if the 3 exercise routine is good for now.

3 is all you need.

[kelkel]

Dang, that blows. If the therapist says no, that's how I would play it; I know you have a lot of confidence in him. On the plus side at least you didn't shell out $$ to purchase it.
So, seated leg curls are ok or no?

Yep, they're ok to do, just slow and steady with them.

[TRA]

3 is all you need.

Thanks, Kel

[NACH3]

I’ll be back in the gym tomorrow it’s been a process to see what works... I’m very fatigued after the volume it’s only chest that kills me since I’m not pressing too much -

Kel AG DO you think I need to press at all with 5-6 cable ex’s??

Need to do shoulders and a minor tomorrow or just hit legs really hard

Thanks guys it’s always good talking to you all!

[kelkel]

I’ll be back in the gym tomorrow it’s been a process to see what works... I’m very fatigued after the volume it’s only chest that kills me since I’m not pressing too much -

Kel AG DO you think I need to press at all with 5-6 cable ex’s??

Need to do shoulders and a minor tomorrow or just hit legs really hard

Thanks guys it’s always good talking to you all!

With your shoulder issues I'd vote no. They are one of your strong points and will hold up just fine with variations of laterals, etc.

[almostgone]

With your shoulder issues I'd vote no. They are one of your strong points and will hold up just fine with variations of laterals, etc.

Same thought here. With your shoulder issues, the absolute only exercise I might attempt is, well first let me stress light, I mean very light, slow floor presses. High, high reps at a very slow rep speed. And that is a giant maybe whether I would even try those.
Like Kel said lots of laterals of a type that is comfortable and that's a huge maybe on the floor presses. If I did attempt them, it would only be after 6-8 weeks of no pressing, and if I felt decent.
Again, light, light, light weights with higher volume and slow, slow rep speed. No dropsetting, no rest pause or anything like that. Please don't make me regret posting that.

[almostgone]

Yep, they're ok to do, just slow and steady with them.

Gotcha. I knew you had been doing the negative only seated curls, but just wanted to get it set in my old mind.
It does seem like the kneeling leg curls would put more of a fulcrum type function @ the knee and transfer more load towards the hamstring.

Edit: Your emphasizing the slow, steady movement gave me a flashback to about 30 years ago. A guy that lifted with us @ one of the gyms on post used to have a nasty habit of initiating the positive portion of leg extensions w/ a wild kicking motion. Ended up wrecking his vastus medialis and rectus femoris.
Man, when that sh!t let go it made the most awful popping noise and a lot of stuff just slid up his thigh. He bailed out of the machine and immediately passed out. Very sickening sound that I'll not forget.

[kelkel]

Man, when that sh!t let go it made the most awful popping noise and a lot of stuff just slid up his thigh. He bailed out of the machine and immediately passed out. Very sickening sound that I'll not forget.

That's a horrible mental picture....

[TRA]

Morning all. Chest and anterior shoulders really sore today from yesterday’s chest lift, awesome. Little lady couldn’t make it so incorporated r/p with drops. In the past have usually done one or the other but with her spotting and helping with forced reps it queued me in that I was not working hard enough and this proves it. Can tell I’m nearing complete failure when I go to a drop set and even after dropping reasonable percentage of the weight I can’t get more than one rep and that one is near death experience. Love it, but man, really hard to muster the mental energy to hit that level now with everything going on and not enough sleep most nights. Getting dialed in on what to shoot for, though.

Will try to do a cardio day since the day is busy and I got little sleep. Hope everyone has a good lift/rest day.

Cheers

[clarky.]

Hi fellas/ladies, did shoulders and traps last night. Went well good session.

Standing db side raises 3 sets 1 drop

Bench at 45° one arm side raises 2 sets a side

Rev db fly 3 sets head on back of bench

Shoulder press 2 sets 1 drop machine

Smith shrugs 4 sets

Done, simple and to the point.

[clarky.]

Right, did arms the night. Great session, i went through to my mate from works gym av not been through for a wee while.

Standing db curls 1 set drop 3 sets drop 1 set

Ez bar curls 4 sets

Db preacher 3 sets

Preacher machine curls 3 sets

Db skulls 3 sets

French press 3 sets

Behind head tri ex 3 sets

Done, fucked fried destroyed. No rest between sets so very fast paced session.

[kelkel]

Back was on the agenda today gentlemen (loosely used) and GGR.

Pulldowns: 3 sets 12 ish reps, very strict, straight bar
Smith rows over incline bench: 2 sets 8-10 ish with rp's
T-Bars: Decided my leg was ready for me to try these again. Went well. Only about 1 plate off my norm. 2 sets 10 reps. Really got me going.
Dunbells (simultaneous) over incline bench: 3 sets 15 reps and down fast with each set. Pause at the top.
Shrugs: Barbell and dumbell.

Was a good day. Pleased that I could get back into T-Bars again.

[clarky.]

https://www.instagram.com/p/BebBNGYAz0N/

DY.

[clarky.]

Back was on the agenda today gentlemen (loosely used) and GGR.

Pulldowns: 3 sets 12 ish reps, very strict, straight bar
Smith rows over incline bench: 2 sets 8-10 ish with rp's
T-Bars: Decided my leg was ready for me to try these again. Went well. Only about 1 plate off my norm. 2 sets 10 reps. Really got me going.
Dunbells (simultaneous) over incline bench: 3 sets 15 reps and down fast with each set. Pause at the top.
Shrugs: Barbell and dumbell.

Was a good day. Pleased that I could get back into T-Bars again.

Very nice big guy.

[clarky.]

Morning fellas/Girly, arms are destroyed, at work getting fed and watered . Catch up the night.

[almostgone]

Right, did arms the night. Great session, i went through to my mate from works gym av not been through for a wee while.

Standing db curls 1 set drop 3 sets drop 1 set

Ez bar curls 4 sets

Db preacher 3 sets

Preacher machine curls 3 sets

Db skulls 3 sets

French press 3 sets

Behind head tri ex 3 sets

Done, fucked fried destroyed. No rest between sets so very fast paced session.

Biceps and triceps for me tonight. Probably go with a little extra volume as well.

[NACH3]

3 is all you need.

How do you feel regarding w/no pressing - I’m killing cable work idk about strength wnymore

[NACH3]

Right, did arms the night. Great session, i went through to my mate from works gym av not been through for a wee while.

Standing db curls 1 set drop 3 sets drop 1 set

Ez bar curls 4 sets

Db preacher 3 sets

Preacher machine curls 3 sets

Db skulls 3 sets

French press 3 sets

Behind head tri ex 3 sets

Done, fucked fried destroyed. No rest between sets so very fast paced session.

Funny we need to w/o I never stop
Very INTENSE W/o’s all the time too

I’m doing straight sets 4-5w bump
It up lol I know i will grow - trying to GH - if anyone can help w/this cash $$ MFers bwahahahaha

Nice work and consistency as you you’ve Benn the 1 I want tren all base compounds and then use painless pumps as I’ll blo right back up AFTER I GET TOBE WHETE I WANT B4 hopping back on

[NACH3]

Biceps and triceps for me tonight. Probably go with a little extra volume as well.

Ever try lighter weight bug 4-5w sets at 20reps as long as u hit failure you will need to
RP everything after 1-2sets or al always as I live unilateral ex’s(except for KEL) lol use your other arm for forced out reps to min 15reps

[kelkel]

How do you feel regarding w/no pressing - I’m killing cable work idk about strength wnymore

You could add more if energy dictates it. Removing compounds from the equation should allow you to add more work load with isolations.

[clarky.]

https://www.instagram.com/p/BedwUBjH6KW/

AG. Half way

[almostgone]

https://www.instagram.com/p/BedwUBjH6KW/

AG. Half way

Oh, dang. Nice group of competitors! Graham H. is right there @ Eddie's heels too. This is going to be tight. Looks like Terry's weight loss and injuries might be hindering him. Shame, he is always such a humble guy.

Edit: Just noticed that was Shahlaei's IG page. He has always impressed me as a likeable fellow as well. He's a f-in tank, but likeable.

[almostgone]

Ok, a little more rest for me. Working later tonight, but arms are still on the schedule before work.

[clarky.]

[QUOTE=almostgone;7357620]Oh, dang. Nice group of competitors! Graham H. is right there @ Eddie's heels too. This is going to be tight. Looks like Terry's weight loss and injuries might be hindering him. Shame, he is always such a humble guy.[/QUOTE]

Aye mate, he has had a bit of bother eh. Nice nice fella as well.
Come on the Beast! .

[clarky.]

https://www.instagram.com/p/Bed3rRGnVCh/

One to go AG.

[clarky.]

https://www.instagram.com/p/Bed8s52HAPx/

. Here we go AG.

[almostgone]

Are the 2 competitors with the last name of Stoltman related, Clarky?

Edit: I see they are brothers, one of them 6'9". He must wear one long kilt!

[clarky.]

Are the 2 competitors with the last name of Stoltman related, Clarky?

Edit: I see they are brothers, one of them 6'9". He must wear one long kilt!

Baaahahaha lmfao, mado. Aye like you said mate, they are brothers.

[TRA]

FFS, no gym yesterday or today. Work and having kiddos makes it near impossible at times. I hate getting 2 days between lifts. Plays hell on my motivation and progress. Back/bis on the roster, looks like tomorrow to be sure.

Of note I am consulting with someone for a body recomp. It’s one hella complex (at first glance) program that is complete with routines, diet, supplements and PEDs (recommendations, not the gear) laid out in a very detailed timeline. I have just taken a few hits this past year and have energy going several directions so finally humbled myself enough to do a consult and take advice from someone very good. This does several things - it compromises my ego, of which I am always in need; it allows me to learn, expand with a completely different routine; it forces me to answer to someone and makes it very undesirable to cheat - I do best when accountable; it re-teaches me self-discipline and discipline, which start to break down when my energy gets fragmented with new house, engagement/wedding, child custody, work, professional recertification, injuries, and everything else life can throw at one. I struggled for quite a while before allowing myself to do this, but knew all along I needed to do something vastly different.
This will require fasting cardio workouts in the a.m., w/o no matter what mentality, and I have been too scattered to get there so again, a needed benefit.

I have set a target start date for the week after my wedding, so will be starting Feb 13. This gives me time to read up on the custom designed program, get everything ordered and in hand, and most importantly to mentally prepare to hit this mf with everything I have. I plan to use it as a foundation for the other areas of my life - just like I used to a decade ago when training for an ultra or something similar. The discipline and accomplishments spill over into life and every area starts to shape up. I need this. I’ve been battle weary for too long.

I would like to post progress and possibly even pics here occasionally if it’s of interest to anyone, and will carve time out to have this forum continue to be a part of my life.

So here we go...!

[kelkel]

Edit: I see they are brothers, one of them 6'9". He must wear one long kilt!

You sound disappointed?

[almostgone]

You sound disappointed?

LMAO! Good one, Kel!

[clarky.]

Hi fellas/Girly, i did a wee bit legs this afternoon.

Box squats 3 sets



Used this bar ^^ as i can't get my hands on a normal bar to sore on the shoulders.

Incline press 3 sets

Hamstrings 3 sets



Seated calfs 4 sets



Done.

[TRA]

Hi fellas/Girly, i did a wee bit legs this afternoon.

Box squats 3 sets



Used this bar ^^ as i can't get my hands on a normal bar to sore on the shoulders.

Incline press 3 sets

Hamstrings 3 sets



Seated calfs 4 sets



Done.

Nice. There’s never anyone at the gym when you’re shooting pics - how nice that must be. They are always fairly crowded here where I live, especially the good ones. I am looking at one called Any Time Fitness that gives you a key card and you can go any time in the day/night. Think I will need that for the recomp as schedule doesn’t permit a lot on certain days if I stay within the confines of gym hours. I can go work out at 5 pm but you can’t find a weight or machine and a 45 min routine easily takes an hour and a half.

[kelkel]

Hamstrings 3 sets

Another hamstring machine I'll never use.

Thanks!

[MuscleScience]

FFS, no gym yesterday or today. Work and having kiddos makes it near impossible at times. I hate getting 2 days between lifts. Plays hell on my motivation and progress. Back/bis on the roster, looks like tomorrow to be sure.

Of note I am consulting with someone for a body recomp. It’s one hella complex (at first glance) program that is complete with routines, diet, supplements and PEDs (recommendations, not the gear) laid out in a very detailed timeline. I have just taken a few hits this past year and have energy going several directions so finally humbled myself enough to do a consult and take advice from someone very good. This does several things - it compromises my ego, of which I am always in need; it allows me to learn, expand with a completely different routine; it forces me to answer to someone and makes it very undesirable to cheat - I do best when accountable; it re-teaches me self-discipline and discipline, which start to break down when my energy gets fragmented with new house, engagement/wedding, child custody, work, professional recertification, injuries, and everything else life can throw at one. I struggled for quite a while before allowing myself to do this, but knew all along I needed to do something vastly different.
This will require fasting cardio workouts in the a.m., w/o no matter what mentality, and I have been too scattered to get there so again, a needed benefit.

I have set a target start date for the week after my wedding, so will be starting Feb 13. This gives me time to read up on the custom designed program, get everything ordered and in hand, and most importantly to mentally prepare to hit this mf with everything I have. I plan to use it as a foundation for the other areas of my life - just like I used to a decade ago when training for an ultra or something similar. The discipline and accomplishments spill over into life and every area starts to shape up. I need this. I’ve been battle weary for too long.

I would like to post progress and possibly even pics here occasionally if it’s of interest to anyone, and will carve time out to have this forum continue to be a part of my life.

So here we go...!

I feel you man, it can be a rat race in life. I use to workout at anytime fitness years ago. Sometimes i i would go in at one or two in the am to pounds some weights if i was stressed or couldn’t sleep.

[NACH3]

I feel you man, it can be a rat race in life. I use to workout at anytime fitness years ago. Sometimes i i would go in at one or two in the am to pounds some weights if i was stressed or couldn’t sleep.

Sounds like me tonight lol

So not too long ago(1-2wks) I was in the gym and mg buddy led me with a footbsll / I caught it yet ran my whole R shoulder and body and into one of those huge columns/pillar type things put me right down so had to take a rest with shoulder - I’m itching to get back in so I’ll be posting up my w/o’s

[MuscleScience]

Sounds like me tonight lol

So not too long ago(1-2wks) I was in the gym and mg buddy led me with a footbsll / I caught it yet ran my whole R shoulder and body and into one of those huge columns/pillar type things put me right down so had to take a rest with shoulder - I’m itching to get back in so I’ll be posting up my w/o’s

You ran into a pillar catching a football? Wtf I bet that hurt like hell. Anyone get that on video?

[clarky.]

Nice. There’s never anyone at the gym when you’re shooting pics - how nice that must be. They are always fairly crowded here where I live, especially the good ones. I am looking at one called Any Time Fitness that gives you a key card and you can go any time in the day/night. Think I will need that for the recomp as schedule doesn’t permit a lot on certain days if I stay within the confines of gym hours. I can go work out at 5 pm but you can’t find a weight or machine and a 45 min routine easily takes an hour and a half.

Not busy on a sat/sun TR, mostly wk days. T time after work is really busy.
The one over here eith the card thing is called pure gym. Open 24/7 and you just use your card/pin to get in. Big gym.