**Marcus's HIT Dungeon**

[Sfla80]

Thanks, buddy! Hey, is it true y'all are going to stay on daylight savings time all year now?

State passed it. Waiting on congress now.

Would be nice man!!


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[kelkel]

Great idea. Hate daylight savings time bullshit.

[almostgone]

Mixing up a shake then off to the shop to work shoulders. 2 days in a row..... Taking Mrs. AG for her Dr. appointment afterwards and will post up later on.

[cousinmuscles]

Great idea. Hate daylight savings time bullshit.

For us who are up north there is meaning to it, the general work schedule makes it so that most see more light during our waking hours. For those who don't have this issue where the sun goes down at about 2-3pm in winter it's completely pointless lol just a hassle to adjust everything. Strange that they even do it...

[almostgone]

Lots of volume today, but that is what seems.ro be helping my shoulder slowly build back up.


Cable side laterals - 2 w/u, Work 1 - (L) 8 reps (R) - 12 reps. Kept the same weight and rested for a minute. Work 2 - (L) - 5 reps (R) - 8 reps.
Seated side laterals - Work 1 - 7+ reps w/ a slow 5 count hold on partial rep. Drop. Work 2 - 10+ reps w/ a 10 count hold on partial.

Reverse flyes - 2w/u, Work 1 - 11 reps (new-ish weight). Drop. Work 2 - 10+ reps w/ a 10 count hold on partial rep.

D'bell presses - 3 w/u, Work 1 - 7 reps. Drop. Work 2 - 7 reps. Drop. Work 3 - 7 reps w/ a slow 11 count negative on last rep.

Shrugs ( giant set) - B'bell shrugs - 2 w/u, Work 1 ( front) - 8 reps. Drop. Work 2 - ( rear) - 7 reps. D'bell shrugs from the side - 5 reps.

Maybe a little slow? 62 minutes but lots of work was done.

[kelkel]

Chest and bi's for me today:

Inclines: 3 sets down to about 5 reps with drop
Incline DB's: 3 sets higher reps and dropping fast with good pace
Flyes: 2 different styles, 2 sets each 10-15 reps

Cable curls: 3 sets 10-15 reps
Preachers: 3 sets with drops 10 ish reps
Standing alternate db curls: 3 sets, slow, 8-10 reps
Hammers: 3 sets 10-12 reps.

Haven't posted a pic in a while so here's one from about 45 min's post workout. Still have some Mexico tan lingering on my Irish arse:

[almostgone]

Chest and bi's for me today:

Inclines: 3 sets down to about 5 reps with drop
Incline DB's: 3 sets higher reps and dropping fast with good pace
Flyes: 2 different styles, 2 sets each 10-15 reps

Cable curls: 3 sets 10-15 reps
Preachers: 3 sets with drops 10 ish reps
Standing alternate db curls: 3 sets, slow, 8-10 reps
Hammers: 3 sets 10-12 reps.

Haven't posted a pic in a while so here's one from about 45 min's post workout. Still have some Mexico tan lingering on my Irish arse:

Dang it, Kel, you consistently stay lean! Nice work on the lifting.


The Scotch - Irish part of my my pedigree must have been a fat fvcker.

[GirlyGymRat]

Chest and bi's for me today:

Inclines: 3 sets down to about 5 reps with drop
Incline DB's: 3 sets higher reps and dropping fast with good pace
Flyes: 2 different styles, 2 sets each 10-15 reps

Cable curls: 3 sets 10-15 reps
Preachers: 3 sets with drops 10 ish reps
Standing alternate db curls: 3 sets, slow, 8-10 reps
Hammers: 3 sets 10-12 reps.

Haven't posted a pic in a while so here's one from about 45 min's post workout. Still have some Mexico tan lingering on my Irish arse:

Please fix pic and thank you!

[Sfla80]

Jesus kel wow. Looking mean.


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[Sfla80]

Just got done with back and bis

Wasn't planning on mixing bis in but I think it might be best to lighten the load and this way I will hit every body part in case work or life gets busy / in the way.

Everything very light weight. Strict movement.

Under hand grip PD
Seated rows (these are the hardest on me)
Low pulley hammer strength
High pulley HAmmer

Seated Db curls slight twist.
Ez bar reversed curls

Feels good. Got some vascularity going. Probably from the arginine, but at least it means it's still there


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[GirlyGymRat]

Please fix pic and thank you!

Looking big and burnt!!!

[cousinmuscles]

Chest and bi's for me today:

Inclines: 3 sets down to about 5 reps with drop
Incline DB's: 3 sets higher reps and dropping fast with good pace
Flyes: 2 different styles, 2 sets each 10-15 reps

Cable curls: 3 sets 10-15 reps
Preachers: 3 sets with drops 10 ish reps
Standing alternate db curls: 3 sets, slow, 8-10 reps
Hammers: 3 sets 10-12 reps.

Haven't posted a pic in a while so here's one from about 45 min's post workout. Still have some Mexico tan lingering on my Irish arse:

You're a beast. Nice Jay Cutler ish asymmetric abs with curved lines

[almostgone]

Dang, my lower back and hips are locked down tighter than a rusty hinge. Going to stretch it out for a bit before work.

[kelkel]

Quads yesterday:

Extensions: Pyramid up to 3 working 15-20 reps
Squats: 3 working. First day back to normal weight. Cut it off at 10 reps but felt just fine.
Verticals: 3 sets 15 ish reps
Smith Lunges: 2 sets 12 ish reps

Good day. Feeling it now. Hams and calves later today.

[almostgone]

More stretching and squats for me tonight. Must be getting close to my out of pocket max on insurance. TRT was ~ 1.11 per cc today.

[clarky.]

Hi fellas/Girly, i could not get on last night fuck knows why it was just coming up errors. Anyway, arms are nice and sore did them yesterday.

[kelkel]

Hams and calves today:

Seated eccentrics to warm up. Basically two legs down, one leg up. 2 sets x 10 reps each leg as a warm up.
Seated curls: Only adding one plate to the above (my vagina's just fine) and doing the reps very slow and controlled. 2 x 10 ish. Healthy respect for torn hamstrings....
Stiff leg dumbells: 3-4 sets 10-12 reps

Standing and seated calves.

Good workout. Liking separating quads from hams & calves so far. Nice change of pace.

[clarky.]

Standing db curl 1 set +RP DD
*back to where i was 27.5kg *

Inclind db curl 3 sets 1 drop

Cable preacher 3 sets

Behind back BB wrist curls 3 sets

Incline db skulls 2 sets drop 1 set

CG smith 1 working +RP DD

French press 3 sets

Done. All sets were 8-10 reps i did get some 11-12 then some just 8 just! Lol. But good session again chuffed.

[marcus300]

Chest and bi's for me today:

Inclines: 3 sets down to about 5 reps with drop
Incline DB's: 3 sets higher reps and dropping fast with good pace
Flyes: 2 different styles, 2 sets each 10-15 reps

Cable curls: 3 sets 10-15 reps
Preachers: 3 sets with drops 10 ish reps
Standing alternate db curls: 3 sets, slow, 8-10 reps
Hammers: 3 sets 10-12 reps.

Haven't posted a pic in a while so here's one from about 45 min's post workout. Still have some Mexico tan lingering on my Irish arse:

Very gifted individual you are. Imagine the baby we could produce? Lol


Very busy guys so cant update much but I'm training but not at my usual level. Intensity had to drop due to work load but still getting in . Weight going up when i need it to come down. Keep on it everyone and nice to see some old faces return

Spoke with nach and he's doing well.

[hollowedzeus]

Shoulders tonight. Pumped for it.

Some cardio afterwards.

[Sfla80]

Hit chest yesterday.

Was good. Very light.

Flat bench
Incline
Incline hammer
Decline hammer
Pec/dec

20 mins cardio after.

Might be arms tonight.

Hope everyone is having a good week


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[GirlyGymRat]

Hams and calves today:

Seated eccentrics to warm up. Basically two legs down, one leg up. 2 sets x 10 reps each leg as a warm up.
Seated curls: Only adding one plate to the above (my vagina's just fine) and doing the reps very slow and controlled. 2 x 10 ish. Healthy respect for torn hamstrings....
Stiff leg dumbells: 3-4 sets 10-12 reps

Standing and seated calves.

Good workout. Liking separating quads from hams & calves so far. Nice change of pace.

Very gifted individual your are. Imagine the good looking baby we could practice producing. lol

[kelkel]

Very gifted individual your are. Imagine the good looking baby we could practice producing. lol

Well practice makes perfect.........so they say.

[clarky.]

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

Standing db side raises 3 sets drop 1 set

One arm db side raises 3 sets on incline bench

Rev db fly 2 sets face down on slight incline bench

Rev pec dec 2 sets

Rev cable fly 2 sets

Machine shrugs 4 sets db grip

No front delts done.

Done.

[GirlyGymRat]

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

Standing db side raises 3 sets drop 1 set

One arm db side raises 3 sets on incline bench

Rev db fly 2 sets face down on slight incline bench

Rev pec dec 2 sets

Rev cable fly 2 sets

Machine shrugs 4 sets db grip

No front delts done.

Done.

So you made up for yesterday. Awesome

[kelkel]

Shoulders and Tri's today:

Laterals: 3 sets 12-15 reps
Dumbell presses: 3-4 sets 8-10 reps.
Rear delts over 35 degree bench: 3 sets 12-15 ish reps
Smith press: 3 sets 8 ish reps. Was crushed by the time I got to these.

Pushdowns: 3 sets 10 ish reps heavy but not super heavy. Trying to feel them more.
Cable skull crushers: 3 sets 10-12
Rope pushdowns supersetted with bench dips. These kicked ass and felt great.

Good day today! Looking forward to hitting back tomorrow.

[clarky.]

Morning fellas/Girly, nice and sore this morning. Chest or back the day, don't know what a fancy yet, whatever i do i will do the other the mora.

Report back the night.

[RaginCajun]

PHAT Day 4

Cycling
Set 1: 5 min

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5

Lunge (Barbell)
Set 1: 50 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Romanian Deadlift
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5

Notes: Same deadlifts as before, with step in bar and wrist straps

Leg Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15

Standing Calf Raise (Machine)
Set 1: 70 lb × 40

[kelkel]

PHAT Day 4

Cycling
Set 1: 5 min

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5

Lunge (Barbell)
Set 1: 50 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Romanian Deadlift
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5

Notes: Same deadlifts as before, with step in bar and wrist straps

Leg Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15

Standing Calf Raise (Machine)
Set 1: 70 lb × 40

Well damn!

[kelkel]

Back today:

Close grip pulldowns: 3 sets 10-12 reps
Bent over rows: 3 sets moderate weight 10 ish reps. Haven't done in a while and felt good.
D-ring pulldowns: 3 sets 8-10 reps
Dumbell rows over incline bench (simultaneous): 3 sets with hard squeeze, 8-12 reps
Barbell and dumbell shrugs. 10-15 on barbell, 20 reps on dumbell.

Solid day.

[almostgone]

Lot of yard work yesterday, I mean a lot! We're about 130m off of the road so the driveway is long and needed some maintenance. Was given about 12 tons of a mixture of rip rap and 3" stone ages ago. Fixed some of the washes in the driveway using some 3" stone and some of the more porous rip rap that I took a 12 lb. sledgehammer to. Need to get about 40 tons of crusher run and maybe a bit of #57 stone.
Was planning on cutting more trees today, but it's thundering and a bit of lightning right now. If it doesn't let up soon, I'm going to the shop to lift.

[RaginCajun]

Lot of yard work yesterday, I mean a lot! We're about 130m off of the road so the driveway is long and needed some maintenance. Was given about 12 tons of a mixture of rip rap and 3" stone ages ago. Fixed some of the washes in the driveway using some 3" stone and some of the more porous rip rap that I took a 12 lb. sledgehammer to. Need to get about 40 tons of crusher run and maybe a bit of #57 stone.
Was planning on cutting more trees today, but it's thundering and a bit of lightning right now. If it doesn't let up soon, I'm going to the shop to lift.

AG, that sounds like some work!

[almostgone]

AG, that sounds like some work!

LOL, it was buddy! Of course, I didn't wear gloves so my hands look and feel like freshly hammered sh!t.

[tarmyg]

Very gifted individual you are. Imagine the baby we could produce? Lol


Very busy guys so cant update much but I'm training but not at my usual level. Intensity had to drop due to work load but still getting in . Weight going up when i need it to come down. Keep on it everyone and nice to see some old faces return

Spoke with nach and he's doing well.

Very gifted individual your are. Imagine the good looking baby we could practice producing. lol

Well practice makes perfect.........so they say.

This thread certainly is changing pace! Keep it up. Can't wait to see where this is going.

[RaginCajun]

PHAT Day 5


Cycling
Set 1: 5 min

Bench Press
Set 1: 135 lb × 6
Set 2: 185 lb × 4
Set 3: 185 lb × 4
Set 4: 185 lb × 4
Set 5: 195 lb × 3
Set 6: 195 lb × 3

Notes: Flat bench - Smith machine. First time on bench in a long time, shoulder felt good!

Cable Flyes
Set 1: 30 lb × 10
Set 2: 30 lb × 10

Hammer Strength Chest Press
Set 1: 90 lb × 5
Set 2: 90 lb × 5

Notes: 90 lb on each side. Damn right shoulder acted up on here, felt like it almost popped in and out of place

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Tricep Extension
Set 1: 90 lb × 10
Set 2: 90 lb × 10

Crunch
Set 1: 50 reps

Fucking right shoulder hurt after doing hammer press. Dunno what it is. As Clarky would say, definitely a lil more than a wee niggle!

Time to go check some crawfish traps here shortly, gonna boil some up!

[GirlyGymRat]

Well practice makes perfect.........so they say.

I’ve been told perfect practice makes perfect.

[GirlyGymRat]

Totally messed up my morning....was supposed to be at gym but chiropractor didn’t open at 9 (my bad) so missed out bc I didn’t think it through.

Dang.

I am starting a 90 day bikini challenge. Intense training and clean eating. Tomorrow is day one! Looking forward to transformation!

[almostgone]

Ok, off to the shop. Probably will run longer than usual. Left leg and glute is still wonky and it is squats today so there will be extra warm up and stretching.
Watched Stan Efferding's DVD "Rhino and I recommend it. Enjoyed his preference in regards to HIT and how he stresses lab work before supplementation, etc. LOL, he even has a link on his site to privatemdlabs. For initial labs, he recommends:
Select Male Athletic Anti-Aging Panel and add to cart and add a Vit D, 25 Hydroxy test to it.

[almostgone]

Hamstrings actually stretched out nicely today, moreso than usual. Picked up a funky niggle in the lower back on the left side.

Lots of stretches using my Ideal stretch doohickey to get the hammies, IT bands, and adductors loose.

Crunches - 150
Leg extensions w/ sleeves on - 40 reps
Deads- 1 light set of 20
Squats:
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1 x 20, 1 x 15
2 plates/side - 2 x 20
Plate/side - 1 x 20

Seated calf raises w/ double pump @ the top:
Work 1 - 12, drop, 5, drop, 7, rest pause, 12.
Work 2 - 10


A little slow but needed a little more rest today.

71 minutes.

[GirlyGymRat]

Nice workout! Made up for my morning debacle.