**Marcus's HIT Dungeon**

[almostgone]

wtf?

LOL, I thought he said he burnt his nappy.

[almostgone]

Ok, lying here in bed holding a new Serostim kit and several bottles of test suspension. Guess I need to put it up and get horizontally comatose.
Good night, all!

[hollowedzeus]

Afternoon guys. Away to do legs. Not ate enough today but ill see what i can do

[clarky.]

wtf?

LOL, I thought he said he burnt his nappy.

Lmfao, he burnt his head.

[clarky.]

Hi fellas, got shoulders and trapd done the night, went well.

Standing db side raises 2 sets 10, drop 8

Lying Incline db side raises 2 sets a side 10

Seated smith 2 sets 10 just lol drop 8

Rev pec dec 4 sets of 20 one side at a time

Smith CG shurgs 4 sets of 15

Stepper 10 min, load off shit, won't use it again.

Not like the ones yous have over the pond lol.

[marcus300]

Morning people

Just mixing a shake then I'll post my workout from yesterday

[marcus300]

Attacked back yesterday - wasn't the best but felt was productive

D ring wide grip pulldowns
3 warm up sets - hit the high end rep range for me and kept the weight under control and worked the lats fully
2 working sets - hit failure then did one dropset

BB bent over rows
2 feel sets - nice and slow pulling the bar into my waist contracting my back
1 working set - to failure heavy and intense

Seated low pulley row
2 feel sets
2 working sets with 2 drops

seated hammer strength pull downs
2 feel sets
1 working set to failure
one arm at a time and really forced the lats to work without any swinging and full under control

hyper ext
3 sets- top end rep range

[almostgone]

Well, slowly things continue to improve. Still having to run multiple working sets with a drop in weight between sets, but getting an extra rep or more weight vs. last time.

Incline flyes into presses- 3 w/u, Work 1 - 6 flyes, 5 presses. Work 2 - 7 flyes, 4 presses. Work 3 - 7 flyes, 6 presses w/ a slow 10 count negative on last rep.
Incline presses w/ parallel grip - Work 1 - 8 Work 2- 9
Flat flyes into presses- 2 w/u, Work 1 - 5 flyes, 7 presses. Work 2 - 5 flyes, 6 presses. Work 3 - 6 flyes, 5 presses w/ a slow 10 count negative on last rep. (increased weight on all of these).

One giant set of:
Wrist curls w/ dry Oly bar w/ palms up and palms down to failure twice straight into seated hammer curls- 11 reps, drop, 7 reps.
Rested for a minute and got 11 reps and 6 negative only reps w/ only the stupid left arm.

48 minutes.

[marcus300]

Well, slowly things continue to improve. Still having to run multiple working sets with a drop in weight between sets, but getting an extra rep or more weight vs. last time.

Incline flyes into presses- 3 w/u, Work 1 - 6 flyes, 5 presses. Work 2 - 7 flyes, 4 presses. Work 3 - 7 flyes, 6 presses w/ a slow 10 count negative on last rep.
Incline presses w/ parallel grip - Work 1 - 8 Work 2- 9
Flat flyes into presses- 2 w/u, Work 1 - 5 flyes, 7 presses. Work 2 - 5 flyes, 6 presses. Work 3 - 6 flyes, 5 presses w/ a slow 10 count negative on last rep. (increased weight on all of these).

One giant set of:
Wrist curls w/ dry Oly bar w/ palms up and palms down to failure twice straight into seated hammer curls- 11 reps, drop, 7 reps.
Rested for a minute and got 11 reps and 6 negative only reps w/ only the stupid left arm.

48 minutes.

Your like a machine mate

[almostgone]

Your like a machine mate

Maybe an old out of date machine. It is fun trying to keep up with everyone.

[clarky.]

Morning fellas, nice and sore the day, arms the night, looking forward to it. Report back the night, back to work.

[clarky.]

Well, slowly things continue to improve. Still having to run multiple working sets with a drop in weight between sets, but getting an extra rep or more weight vs. last time.

Incline flyes into presses- 3 w/u, Work 1 - 6 flyes, 5 presses. Work 2 - 7 flyes, 4 presses. Work 3 - 7 flyes, 6 presses w/ a slow 10 count negative on last rep.
Incline presses w/ parallel grip - Work 1 - 8 Work 2- 9
Flat flyes into presses- 2 w/u, Work 1 - 5 flyes, 7 presses. Work 2 - 5 flyes, 6 presses. Work 3 - 6 flyes, 5 presses w/ a slow 10 count negative on last rep. (increased weight on all of these).

One giant set of:
Wrist curls w/ dry Oly bar w/ palms up and palms down to failure twice straight into seated hammer curls- 11 reps, drop, 7 reps.
Rested for a minute and got 11 reps and 6 negative only reps w/ only the stupid left arm.

48 minutes.

Nice mate.

[clarky.]

Attacked back yesterday - wasn't the best but felt was productive

D ring wide grip pulldowns
3 warm up sets - hit the high end rep range for me and kept the weight under control and worked the lats fully
2 working sets - hit failure then did one dropset

BB bent over rows
2 feel sets - nice and slow pulling the bar into my waist contracting my back
1 working set - to failure heavy and intense

Seated low pulley row
2 feel sets
2 working sets with 2 drops

seated hammer strength pull downs
2 feel sets
1 working set to failure
one arm at a time and really forced the lats to work without any swinging and full under control

hyper ext
3 sets- top end rep range

Nice mate.

[marcus300]

Legs today -

Started with stretching the glutes and hams so I felt more flexible in the hole when I attack the squats. Really opened myself up and released some tension so my back wasn't being pulled deep in the squat position.

Leg ext
3 warm up sets- adding weight as I warmed up and did these TUT mode - hitting higher rep range until I felt like I was fully warmed up.
1 working set - heavy and strict and went to failure with one drop

Decided to go with the reverse V squat today because it was screaming at me to use it

V squat
2 feel sets - deep into the hole, slowly out with constant tension with no lock out - felt good and got up to some decent weight.
1 working set - heavy but went slow and deep and powered out with great focus. Nothing could really stop me here except my lunges started to gas out due to me dropping some weight and going again at the end. Really took it out of me until I saw black dots so racked it and sat down.

Lying leg curl
2 warm up sets
1 working set to failure

DB lunges - one leg at a time with no lock out in pivot motion
3 working sets - deep and wide until I was nearly sick - lovely

DB stiff leg deads
2 working sets with a soft knee

calves
standing calves raises 4 sets to failure on each set and then walked out, felt sick and didn't feel so good. One of those cold sweats coming on so went home to feed and water.

[marcus300]

Quote of the day

" I stopped explaining myself when I realized people only understand from their own level of intellect"

[marcus300]

Any workouts today people? or was it a full chill day?

[cousinmuscles]

Sup marcus and guys

A bit lighter training this week just deloading and recharging the CNS. Sumo deads technique practice, sled push, 100 GHRs, abs today. Then Thursday dumbbell bench on medicine ball for time, BW dips max reps, chins max reps, calves. Then back to normal on Monday.

I'm now eating 80g of fiber per day, gut feels great, anyone else that can do this without farting continuously all day? :P

[marcus300]

Sup marcus and guys

A bit lighter training this week just deloading and recharging the CNS. Sumo deads technique practice, sled push, 100 GHRs, abs today. Then Thursday dumbbell bench on medicine ball for time, BW dips max reps, chins max reps, calves. Then back to normal on Monday.

I'm now eating 80g of fiber per day, gut feels great, anyone else that can do this without farting continuously all day? :P

Sounds good my friend. I really need to increase my cardio and I am actually thinking of backing off training and concentrating on my fitness. I'm still a huge fuking cunt and need to drop some weight.

I also have increased my fiber via flaxseed and it took a good 4-5 days before it was fully through my system and I can't express enough how good this stuff is, the benefits are amazing and the no1 super food. My intestines and colon health feel smooth and working like its never has before

[marcus300]

I love this picture,
I save all my pictures what members send me

thanks AG for your photo of your home

[hollowedzeus]

Sounds good my friend. I really need to increase my cardio and I am actually thinking of backing off training and concentrating on my fitness. I'm still a huge fuking cunt and need to drop some weight.

I also have increased my fiber via flaxseed and it took a good 4-5 days before it was fully through my system and I can't express enough how good this stuff is, the benefits are amazing and the no1 super food. My intestines and colon health feel smooth and working like its never has before

Definetly need to get some of that when im on low carbs. Nightmare trying to go to the toilet lol.

[marcus300]

Definetly need to get some of that when im on low carbs. Nightmare trying to go to the toilet lol.

Make sure its ground and I have a good place for it cheap enough

[kelkel]

thanks AG for your photo of your home

Ha ha!

[kelkel]

Any workouts today people? or was it a full chill day?

Quads coming up for me an a couple hours.

[almostgone]

Any workouts today people? or was it a full chill day?

Legs late this evening for me before I go to work. Almost my bedtime now.

[almostgone]

I love this picture,
I save all my pictures what members send me

thanks AG for your photo of your home

No problem! We find it rather cozy.

[hammerheart]

Any workouts today people? or was it a full chill day?

Planning some leg work later in the day, training at home but craving a properly equipped gym, anyway I feel great in that I'm managing to train as consistently as I haven't in years.

I need to do more cardio btw, my CV struggles to catch up with the lifting, if going intense it takes the toll more than target muscles, and cannot finish.

[almostgone]

I love this picture,
I save all my pictures what members send me

thanks AG for your photo of your home

My redneck lifting bag fits the scene perfectly, doesn't it?

[marcus300]

My redneck lifting bag fits the scene perfectly, doesn't it?

That's bag scared me pal, please post it for the Uk guys

[hollowedzeus]

Didny have anything in me for shoulders tonight.

Couldn't get a pump at all and felt pretty weak. To be fair i sat on my arse all day.

Took me an hour plus to eat meals. Its just one of they days.

[marcus300]

Didny have anything in me for shoulders tonight.

Couldn't get a pump at all and felt pretty weak. To be fair i sat on my arse all day.

Took me an hour plus to eat meals. Its just one of they days.

If you sat on your arse all day mate why didn't you reply to my text?

[marcus300]

My arse is in bits, must of done some damage when doing legs today

[kelkel]

Did quads despite my hamstring bothering me. Went better than expected. Kept the weight just a little lighter on squats and skipped verticals as I feel them more in hams than I do squats.

Extensions: 3 working 15-20 ish reps
Squats: 3 working 12-15 reps pump action
Dumbell single leg lunges: 3 sets 15-20 reps
Extensions: same as above again

Stretched hams a lot during the workout. Quads went well surprisingly.

[hollowedzeus]

If you sat on your arse all day mate why didn't you reply to my text?

Couldnt keep up with the fan mail mate. Going to need to put up a thread about it. Got too many people i need to reply to

[clarky.]

Hi fellas, did arms the night, went good.

Standing db curls, 1 set 6 RP 4, drop 6 RP 5, drop 8

Incline db curls, 2 sets 8 - 6 drop 7

Db preacher, 1 set 10 drop 7 did one more set on right + few neg

Smith drag curls, 2 sets 8

Bi's fried

CG flat smith 1 set 9 DD 7 - 5

French press 3 sets 12 - 10 - 10

Tri pd's 3 sets 12 - 10 - 8

Cardio 15min

Done.

[hammerheart]

High volume work for legs, nothing fancy. CV catched up early lot of heat, sweat and fast heartbeart but keept through it. Got a strong acetone smell in breath towards the end I guess I must of have entered the fat burning zone. 50g carbs pre-wo are not enough for legs?

Took a pic

[cousinmuscles]

High volume work for legs, nothing fancy. CV catched up early lot of heat, sweat and fast heartbeart but keept through it. Got a strong acetone smell in breath towards the end I guess I must of have entered the fat burning zone. 50g carbs pre-wo are not enough for legs?

Took a pic

Good quads. How much do you squat?

[GirlyGymRat]

Did quads despite my hamstring bothering me. Went better than expected. Kept the weight just a little lighter on squats and skipped verticals as I feel them more in hams than I do squats.

Extensions: 3 working 15-20 ish reps
Squats: 3 working 12-15 reps pump action
Dumbell single leg lunges: 3 sets 15-20 reps
Extensions: same as above again

Stretched hams a lot during the workout. Quads went well surprisingly.

My ortho claims there is no good reason for me to ever do extensions, ever. He’s currently treating my torn medial meniscus.

[GirlyGymRat]

Haven’t been working out for 2 reasons. My schedule is changed this week for a training class. I’m awaking like Normal people but on flip side getting out late and traffic is at a peak so spending over an hour commute home. Plus my calories are fairly low now due meds.....no appetite!

[cousinmuscles]

Turned out to be a fuckin awesome workout, not really a deload but no heavy weights so the CNS didn't get burned out.

This former oly-lifter, crossfit guy (he is highly ranked) saw me starting doing sumo deadlifts and said lets do em together. We ended up doing 150kg for 15 sets of 3. I felt like I could go on endlessly, got some bloody shins not as bad as before but this gave me a good endurance workout for pull muscles. He was pushing it hard but did well.

Then we went on to sled push. Worked up to 200kg plus him on the sled, by that set I almost puked, he told me relax bro your face is completely white, started slurring lol. He went on to do a couple sets at 250kg plus me, 330kg, I think, he was running not pushing lol. Amazing athlete. Took a good 20 minutes for the dizziness to go away. Had a nice long talk... Very interesting viewpoints on all aspects...

Lesson learned my low intensity cardio endurance is great, but for these things like sled push, I have to work on them... a lot.

[kelkel]

High volume work for legs, nothing fancy. CV catched up early lot of heat, sweat and fast heartbeart but keept through it. Got a strong acetone smell in breath towards the end I guess I must of have entered the fat burning zone. 50g carbs pre-wo are not enough for legs?

Took a pic

Look good Biz! Veins coming in too!