**Marcus's HIT Dungeon**

[kelkel]

I’m back to gym! Boot camp conditioning and yoga this morning! ❤️endorphins!

You go girl!

[almostgone]

Sorry for the lack of participation, everyone. Had Mrs. AG back and forth to the Dr. and for some imaging. First it was just a sinus X-ray and then the next day they wanted her back for a CT scan.
Will try to post up a lift tomorrow. It's no good to blast if you ain't lifting.
Also, she is nervous which spools me up and that isn't good for the rest of the world.

[hollowedzeus]

Sorry for the lack of participation, everyone. Had Mrs. AG back and forth to the Dr. and for some imaging. First it was just a sinus X-ray and then the next day they wanted her back for a CT scan.
Will try to post up a lift tomorrow. It's no good to blast if you ain't lifting.
Also, she is nervous which spools me up and that isn't good for the rest of the world.

Hope she gets better soon mate:/

[clarky.]

Sorry for the lack of participation, everyone. Had Mrs. AG back and forth to the Dr. and for some imaging. First it was just a sinus X-ray and then the next day they wanted her back for a CT scan.
Will try to post up a lift tomorrow. It's no good to blast if you ain't lifting.
Also, she is nervous which spools me up and that isn't good for the rest of the world.

Hope you get better ASAP Mrs AG.

[GirlyGymRat]

Sorry for the lack of participation, everyone. Had Mrs. AG back and forth to the Dr. and for some imaging. First it was just a sinus X-ray and then the next day they wanted her back for a CT scan.
Will try to post up a lift tomorrow. It's no good to blast if you ain't lifting.
Also, she is nervous which spools me up and that isn't good for the rest of the world.

Hoping she’s back on the mend soon!

[clarky.]

Hi fellas/Girly.

[GirlyGymRat]

Hi fellas/Girly.

Hello Clarky!

[GirlyGymRat]

Gym in my future this evening. Feels like a good day for back before hour of cycle!

[GirlyGymRat]

Warm up cha cha planks for 5 minutes
Pull downs
Mountain lats
Incline rows
Delt fly
Roman chair w/weights
Hammer curls - no more time than for this

One cycle class.

I feel amazing!

[kelkel]

Warm up cha cha planks for 5 minutes
Pull downs
Mountain lats
Incline rows
Delt fly
Roman chair w/weights
Hammer curls - no more time than for this

One cycle class.

I feel amazing!

What are mountain lats?

[almostgone]

Mixing.up a shake. Headed to the shop to work ye olde back. Already know I will be slammed with work when I get there. May not get to post up my lift until tomorrow sometime.


Edit: Going to nix the back lift and instead do some ab work and stretching. Been spending a lot of time driving back and forth and sitting in ridiculously undersized chairs at Drs. offices.
That should get me ready to lift some weight tomorrow night.

[GirlyGymRat]

What are mountain lats?

You read my posts! Well I couldn’t remember iso lateral high row.....

I am sore today!

[cousinmuscles]

You read my posts! Well I couldn’t remember iso lateral high row.....

I am sore today!

Hammer strength machine that starts close grip and goes outwards as you pull down? That's one of the HS isolateral rows... New gym has HS machines they're awesome. Although even better is the Nautilus pullover machine.. I do that until my lats cramp up lol!

[kelkel]

You read my posts!

Always.

[clarky.]

Hi fellas/Girly, i did chest the night. Great session, on fire.

Incline db press 3 sets 10 reps

Incline db fly 3 sets 10-12 reps

Decline smith 2 sets 10 reps

Low cable fly 3 sets 10-12 reps

High cable fly 3 sets 10 reps

Flat db fly 2 sets 6-8 reps

Done.

On the db incline, after one set i tried the 50's (kg) again. After 2 reps i got the sharp pain in the forearm so stopped there. Back down to the 40's.

Got the hospital on the 3rd of April for ma scan.

[kelkel]

Good leg day this afternoon:

(working sets listed)

Extensions: 3 sets 15-20 reps hard
Squats: 2 heavy 12 ish reps. Weight feeling good again. Strength/confidence coming back
Verticals: Closer stance, 4 sets 10-15 reps. Added a little extra weight today. Felt go
Dumbell lunges: Single leg holding onto smith machine for balance. 3 sets 12 ish reps. Good change of pace

Happy with it. Be paying for it tomorrow.

[cousinmuscles]

Dumbbell benched 60kg DBs for 3 reps, I think if I manage to get them up in a stable manner and spare more energy I can get more reps...

When I started training I was 57kg. Ha!

[TRA]

Hey all, sorry for absence. Just checking in to read a few posts and keep the motivation going. Had to take part 1 of professional boards last week, part 2 coming up end of May, so crazy busy.
Transitioning to a cruise (lifting wise) to try and keep gains from last run until end of May when I will do a recomp. Abandoned it earlier due to schedule. Ground down from HIT for so long, even with a deload - pretty shot.
Got a good suggestion from the consult guy in terms of maintenance and gave it a shot today - one body part per day (just as you suggested Kel), start with one compound exercise with HIT, then remainder of workout with higher volume reps, shorter rest periods between sets/exercises and going for intense contractions with exercise selection, weight and volume.
Today’s routine I threw a bi in just to try and get those little bastards to grow, but will limit to one arm day/wk.

Back/bis
Seated cable rows, close grip
2 w/u
1 feeler which evolved to working set x 11 reps
1 working set (w/s) with r/p x 2

Close grip (universal bar) cable pull downs
1 x 15
1 x 12
1 x 11
Increased weight each set, as with all to follow. Pumped like a bastard, what lats are there.

Bent over single arm cable row (love these - they hit lower lat as well as lower trap/rhomboid lateral)
1 x 12
1 x 11
1 x 9

Seated back extension - Nautilus
1 x 15
1 x12
1 x 11

Biceps
3 sets w/DB same weight -
5 reps incline curl immediately into
5 reps forward leaning seated DB curl immediately into
5 reps standing DB drag curls
Failed on drag sets x last 2 sets, felt like arms were going to burst.

Abs on Nautilus crunch 110lb x 75

Love the new bi routine for this day.

[TRA]

Mixing.up a shake. Headed to the shop to work ye olde back. Already know I will be slammed with work when I get there. May not get to post up my lift until tomorrow sometime.


Edit: Going to nix the back lift and instead do some ab work and stretching. Been spending a lot of time driving back and forth and sitting in ridiculously undersized chairs at Drs. offices.
That should get me ready to lift some weight tomorrow night.

Hope the missus is doing better - feel free to pm with any questions
Get a lift in, brother. Will stop in to read about it tomorrow.

[TRA]

What are mountain lats?

I think you need to tackle the cha cha planks first, big guy. Don’t get ahead of yourself.

[almostgone]

Hope the missus is doing better - feel free to pm with any questions
Get a lift in, brother. Will stop in to read about it tomorrow.

Much appreciated, Trail.

[almostgone]

Downing the last of a shake and then off I go!!

[marcus300]

Morning people

[almostgone]

Morning, Marcus! I think I may have accidentally locked the thread earlier when I headed to the shop.
I'm a dolt.

[marcus300]

Morning, Marcus! I think I may have accidentally locked the thread earlier when I headed to the shop.
I'm a dolt.

Hello hows things going?

Going training soon, probs shoulders because its the only body part what isn't hurting at the moment

Training going well and weights are increasing

[cousinmuscles]

Morning guys

[almostgone]

Hello hows things going?

Going training soon, probs shoulders because its the only body part what isn't hurting at the moment

Training going well and weights are increasing

Things have been somewhat hectic, but getting better. Sounds like you're crushing your lifts!

[almostgone]

Morning guys

Morning, Cmuscles!

[kelkel]

I think you need to tackle the cha cha planks first, big guy. Don’t get ahead of yourself.

Only if GGR spots me and there's no cameras anywhere.

[TRA]

Morning Marcus, everyone. Just popping in to read the posts. Off day today. Hoping to get some labs ordered - seems something is not right but we’ll see.

[GirlyGymRat]

Only if GGR spots me and there's no cameras anywhere.

Lol. You’ll be fine!

[GirlyGymRat]

Headed to gym for legs! Report back later!

[GirlyGymRat]

Did a modified Mrs Marcus leg workout.

3 sets of 12 reps is all I could manage.
5 minutes of cha cha plank for warmup

Squats
Sumo squats
High leg lunges (these accelerate my heart rate. I do these off the platform of an arm machine to get extra high and extra low)
Glute machine
Seated leg press
Calves
Adductor
Abductor
Stiff leg deadlifts
20 minutes max incline treadmill

I get a great low ab workout from this leg routine which is a nice benefit!

Feeling accomplished!

[almostgone]

Ok, off to the shop to do some real lifting tonight.
Last night turned into another stretching session.
Massage tomorrow.

[almostgone]

Now that was nice.

Crunches - 160- ish.
Wide grip u'hand pulldown- 3 w/u, Work - 7+, rest pause, 4, rest pause, 2+ w/ 10 count hold on partial reps.
D-ring bar pulldown - 1 w/u, Work - 6+, rest pause, 2+, drop, 3+ w/ 10 count hold on partial reps.
Tbar rows - 2 w/u, Work - 7, rest pause, 4.
Simultaneous d'bell rows off incline bench - Work - 9, rest pause, 3.
Low pulley rows w/V handle - 1 w/u, Work - 7, rest pause, 3.
Deads- 1 light set of 20 reps.

53 minutes.

[kelkel]

Shoulders and Tri's for me in an hour or so. Looking forward to it.

[almostgone]

Going to try to squeeze in a chest session before my massage.

[kelkel]

Going to try to squeeze in a chest session before my massage.

No sympathy here....

[almostgone]

Decent lift and a much needed massage. Had a stupid rib out of position but it popped right in.
Lift was very compressed, but I like to run it that way occasionally.

Incline flyes into presses- 3 w/u, Work 1 - 5 flyes, 4 presses. Drop weight and a brief rest.
Work 2 - 5 flyes, 4+ presses. Drop weight and a brief rest. .
Work 3 - 6 flyes, 4+ presses w/ a slow 5 count negative on the partial rep.

Parallel grip incline presses - Work - 7+ reps.

Flat flyes into presses- 2 w/u , Work- 4 flyes, 4+ presses w/ 5 count negative on the partial rep.

31 minutes.

[GirlyGymRat]

Took the day off....legs and booty very sore today!