**Marcus's HIT Dungeon**

[clarky.]

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.

Fuck that sounds sore. .

[clarky.]

Afternoon fellas/Girly, finish work in a few hour then off for a wk . Shoulders/traps for me the day, did back last night, nice and sore the day.

Just been really busy with life lol like everyone, catch up later. Hope everyone is well.

[almostgone]

Fuck that sounds sore. .

It's an odd feeling. Not quite a niggle, really. Like a cross between a constant light spasm and feeling like you lay in bed for too long?
The wife hasn't got the hang of getting it to drop back in, but the massage lady has got a knack for it.
Off until Sunday night myself. Need to do some major spring cleaning, yard work, and rearrange my firearms, etc. More stuff followed me home somehow.

[clarky.]

Well, went and did shoulders and traps after work this afternoon. No bad, felt a bit flat again. hey did db press for the first time in about a year or so because of the arm.

No pain, fucking mad..

Db press 2 sets drop 1 set

Bent over rev db fly 3 sets

Db side raises 2 sets

One arm db raises on incline bench 2 sets a side

Machine shrugs db grip 3 sets

Behind back machine shrugs wg 2 sets

Done.

[kelkel]

Seriously crushed back. Beyond a mortal man workout.

Working sets:

Close grip pull downs: 3 sets 10 is reps
T-Bars (old fashioned): 4 sets heavy 8-10 reps
Supported incline rows on smith: 4 sets with rp and great squeeze
Pulldowns (shoulder width - D ring): 3 sets 10-12
Shrugs: 5 sets 12-15 reps, fast pace with rp on last.

Crushed it.

[GirlyGymRat]

Did a group class today because my legs are still sore. Class was just ok. I should have just lifted weights. Teacher wasn’t the best - think old 80s instructor. Music was awful too.

Tomorrow is boot camp conditioning and yoga. Looking forward to this long holiday weekend. Yayyyy!

[almostgone]

Seriously crushed back. Beyond a mortal man workout.

Working sets:

Close grip pull downs: 3 sets 10 is reps
T-Bars (old fashioned): 4 sets heavy 8-10 reps
Supported incline rows on smith: 4 sets with rp and great squeeze
Pulldowns (shoulder width - D ring): 3 sets 10-12
Shrugs: 5 sets 12-15 reps, fast pace with rp on last.

Crushed it.

Believe about all of your lifts are waaay beyond most people's idea of resistance training, Kel.

That's a hellacious amount of work, you should be wearing that one for a few days.

[almostgone]

Well, went and did shoulders and traps after work this afternoon. No bad, felt a bit flat again. hey did db press for the first time in about a year or so because of the arm.

No pain, fucking mad..

Db press 2 sets drop 1 set

Bent over rev db fly 3 sets

Db side raises 2 sets

One arm db raises on incline bench 2 sets a side

Machine shrugs db grip 3 sets

Behind back machine shrugs wg 2 sets

Done.

How did the d'bell presses feel, Clarky? They are easier on my shoulder than Smythe b'bell presses.

[almostgone]

Did a group class today because my legs are still sore. Class was just ok. I should have just lifted weights. Teacher wasn’t the best - think old 80s instructor. Music was awful too.

Tomorrow is boot camp conditioning and yoga. Looking forward to this long holiday weekend. Yayyyy!

Why didn't you clock the teacher and take over, GGR?

[GirlyGymRat]

Why didn't you clock the teacher and take over, GGR?

Well I’m a non violent person. Lol.

I’ve actually considered becoming certified as cycling instructor. Yoga also interests me a lot!

There’s a couple really awesome instructors. Not today. Lol. I’ve had worst.

[clarky.]

How did the d'bell presses feel, Clarky? They are easier on my shoulder than Smythe b'bell presses.

Felt Great AG, No pain at all, i always got the pain from getting the bd off the knees. So from the hammer position then through the whole press. I like using the smith for the press but i have had pain from that as well.

Strange eh, got my svan on the 3rd so a few days then i'll find out in may.

[almostgone]

Felt Great AG, No pain at all, i always got the pain from getting the bd off the knees. So from the hammer position then through the whole press. I like using the smith for the press but i have had pain from that as well.

Strange eh, got my svan on the 3rd so a few days then i'll find out in may.

Bringing the bells up is how I damaged my shoulder although it is slowly coming back. I was being an impatient idiot and was sloppily swinging up the heavier d'bells up instead of giving them a liftoff with my knees.
No pain, sounds f-in great. Hopefully we both will get healed up and can b'bell press in the Smythe as well. I miss being able to go to the absolute last rep and being able to use the hooks to lock in the bar. That's one of my reasons for running more volume with the d'bells.

[hollowedzeus]

Have a good weekend guys. Take it easy

About to go in and do legs depleted as great an idea as that is

[GirlyGymRat]

Boot camp conditioning and yoga!

My chest is weak. Need to give that more focus!

Happy Easter or Passover! Enjoy. I’m hosting this year with traditional ham, meatballs; sweet potatoes, mashed potatoes and green bean casserole. And of course deviled eggs!! Cherry pie and chocolate covered strawberries!

[almostgone]

Feeling like I'm wound just a little too tight these days. Leg work coming up tonight.

Got a few things done, but not nearly enough. Hope everyone is having a nice Easter/had a peaceful Passover.

[kelkel]

My chest is weak.

I don't believe it.

[almostgone]

Yawn...time to wake for a bit and have a meal.

[GirlyGymRat]

I don't believe it.

Pushup fail! I can do 10 but not great form!

[clarky.]

Hi fellas/Girly, off work for a wk and ?? Yip got some sort of bug. You could not write this shit.

[clarky.]

Bringing the bells up is how I damaged my shoulder although it is slowly coming back. I was being an impatient idiot and was sloppily swinging up the heavier d'bells up instead of giving them a liftoff with my knees.
No pain, sounds f-in great. Hopefully we both will get healed up and can b'bell press in the Smythe as well. I miss being able to go to the absolute last rep and being able to use the hooks to lock in the bar. That's one of my reasons for running more volume with the d'bells.

Aye a remember you saying about that mate, aye we seem to be getting fucked up to much lol. Hospital the mora for the scan.

[almostgone]

Hi fellas/Girly, off work for a wk and ?? Yip got some sort of bug. You could not write this shit.

Had some weird stomach bug for 2 days, but I think it is better. Very unpleasant and Mrs. AG had it as well. Maybe food poisoning? Stomach just wouldn't digest properly and felt very bloated and puny. Much better today, but stomach still not operating @ 100% "efficiency".
Feel good enough to lift though.

Good luck with the scan, Clarky!

[clarky.]

Had some weird stomach bug for 2 days, but I think it is better. Very unpleasant and Mrs. AG had it as well. Maybe food poisoning? Stomach just wouldn't digest properly and felt very bloated and puny. Much better today, but stomach still not operating @ 100% "efficiency".
Feel good enough to lift though.

Good luck with the scan, Clarky!

Aye mrs AG was bad, good your better to mate not 100% but if you ok to lift then fuck yes.

I still feel a wee tad crap, i feel fine nrg wise just my tummy i feel very sick. Will give the gym a miss the day a think. Going away up north at the wk end before me and the mrs go back to work on Monday.

Fri/Sat night at a nice Hotel and thank you, it't later today mate 15.50.

[clarky.]

Morning everyone .

[kelkel]

Chest and Bi's yesterday:

Inclines: 4 sets 10 down to about 5 reps with rp
Dumbell Flats: 4 sets 15 reps down to about 10 ish
Flyes: 4 sets 10-15 reps

Cable curls: 3 sets 10-15 reps
Seated dumbell curls: 3 sets 10 ish reps
Preachers: 3 sets with drops
Hammers: 3 sets 10-15 reps

Good day. Feeling it today. Getting primed for legs a bit later.

[GirlyGymRat]

I’ll have to borrow

[kelkel]

I’ll have to borrow

What do I get out of this deal?

[marcus300]

Leg extension - 4 warm up sets - 2 working sets higher end rep range for me

Leg press - 3 feel sets - 2 working sets hard heavy and to failure

squats - 3 working sets - high end reps - started to gas out here but managed to finish it

db single lunges - 15 reps heavy

db stiff leg deads - 2 sets

calves - standing and seating

[almostgone]

Leg extension - 4 warm up sets - 2 working sets higher end rep range for me

Leg press - 3 feel sets - 2 working sets hard heavy and to failure

squats - 3 working sets - high end reps - started to gas out here but managed to finish it

db single lunges - 15 reps heavy

db stiff leg deads - 2 sets

calves - standing and seating

Nice!!! Recently added in d'bell SLDL to my leg day as well and kept my b'bell deads from the knees/ rack pulls on my back day.

[clarky.]

Hi fellas/Girly, well went for the ultrasound yesterday. Went great, the doctor fella what ever you call them was sound.

He checked the bottom of the right bi and there was nothing all good he said. Then on to the tendon found nothing again all good and intact. He even checked for tennis elbow but nothing.

He was a bit puzzled why i am getting the pain after all was good, he said it must be a muscle tear/strain or something :/ would that not show up fellas ??.

He will send a report to the surgeon so i'll see what he says when i see him next month, he thought it was my tendon as well as the physio. Good news but no answers.

Its been good for a while, with no pain in some movements i have been doing tjat i could not do before. I even did drag curls the day with no pain but i do feel it now.

[clarky.]

Ok felt better the day so went for a session, did arms went great.

Standing db curls 3 sets drop 1 set

Incline db curls 3 sets 1 drop

Db preacher off back of bench 2 sets a side 1 drop

Drag curls on the smith light only 15 a side 5 sets

Flat CG smith 1 working TD ** new weight**

French oress 3 sets

Tri pd 2 sets

Behind head tri ex 1 set. Cable s bar

Done.

[clarky.]

Leg extension - 4 warm up sets - 2 working sets higher end rep range for me

Leg press - 3 feel sets - 2 working sets hard heavy and to failure

squats - 3 working sets - high end reps - started to gas out here but managed to finish it

db single lunges - 15 reps heavy

db stiff leg deads - 2 sets

calves - standing and seating

Nice big man.

[hollowedzeus]

Evening lads

Shoulders yesterday

Plate loaded press
1ws forced negs 150kg
1 ws 130kg drop

Side laterals
2ws 18kg db rest pause

Prone flies
2 ws 18kg to failure

3 sets of strict shrugs

30 mins cardio.

Going well another notch down in my belt and ive been told twice today i look bigger, ill take it

[clarky.]

Evening lads

Shoulders yesterday

Plate loaded press
1ws forced negs 150kg
1 ws 130kg drop

Side laterals
2ws 18kg db rest pause

Prone flies
2 ws 18kg to failure

3 sets of strict shrugs

30 mins cardio.

Going well another notch down in my belt and ive been told twice today i look bigger, ill take it

Nice session mate.

[clarky.]

Fellas, when doing CG bench, where is the bar on the chest ? I tend to have to at the top of the chest. I used to have it kinda middle chest.

I do feel it better in the tri's when the bar comes down to the top of the chest, should i change it up like we do with angles or just keep it where it is ?.
Thank you.

[kelkel]

Bar should be lower and elbows tucked into the body for more tricep activation.

[clarky.]

Bar should be lower and elbows tucked into the body for more tricep activation.

Elbows are always tucked in Kel, always pointing to my feet.
Do bottom of my chest ?

[kelkel]

They're never really going to be straight down, just tucked in where it comfortable and makes the movement natural for you.

[clarky.]

They're never really going to be straight down, just tucked in where it comfortable and makes the movement natural for you.

Thank you.

[almostgone]

Thank you.

I just think of it as a pushup in reverse, Clarky. Instead of pushing myself away from the floor, I'm pushing the bar away from me.

[almostgone]

Ok, off to the shop to do tonight what I should've done 2 nights ago.