**Marcus's HIT Dungeon**

[clarky.]

Hi fellas/Ladies, did chest the night. Went well, i also went a wee bit lighter on the db flys as last wk i used the 25kg and pulled my right titty.

Incline db press 1 working + RP 2 drop

Incline db fly 3 sets 10 ish

Flat fly 3 sets 8-10 ish

Flat press 2 working

Cable fly 2 working 1 drop

Cardo bike 2mile.

[clarky.]

Nice to see new faces in the dungeon.

[marcus300]

Sup guys.

Thought id chime in the dungeon.

Used to do tons of front squats before i herniated a couple of discs L4/L5, now i do all my squatting single legged. Give this a crack, something I respond to MUCH better in comparison to traditional front squats. Super taxing!

Using dumbbells in the pic, but i mix it up sometimes ill use barbell front loaded/back loaded or dumbbell.

Attachment 172753

(Pics from google)


P.S, Welcome back Marcus!

Excellent movement the Bulgarian split squat sorts the men from the boy's

[Capebuffalo]

Nice to see new faces in the dungeon.

Thanks. Good to see you as well.

[cousinmuscles]

seated smith press 115kg x 7,7,6
pullups +15kg x 10, H-grip +15kg x 10, wide grip +15x6, underhand close grip +15kg x 7 or 8
db upright row 20kg x 10,10,12 new exercise getting a feel
standing calf raise 105kg x 32 RP 16 RP 12
seated calf raise 40kg x 36 RP 20 RP 12

[cousinmuscles]

Holy shit... 140 kg.
Can someone tell me the proper mechanics? I can’t do jack on front squats. First off, my wrists will not go back like the piwerlifters so that is a strike. I cross my arms but I feel like I am concentrating on keeping the weight on my delts and it hurts like hell. I think that I can get some deep cuts in my quads if I could master this move.


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By the way, why not do them on a smith machine? You don't have strength goals but you want controlled movement, time under tension, stability et.c. Barbell front squats make those things hard to control. Should make the grip issue go away as there is no leaning forward either.

Not so good at front squat technique myself but I get them done...

[Mr.BB]

Excellent movement the Bulgarian split squat sorts the men from the boy's

Bah, who needs that? I just need squats, extensions, a few leg curls and im done. Thank god Im not driving stick (like the yankees say, right?),

[kelkel]

Thank god Im not driving stick (like the yankees say, right?),

What do they say over there?

[Mr.BB]

What do they say over there?

They say: "Im going to do a good cleanse and will be fine!"

[charger69]

They say: "Im going to do a good cleanse and will be fine!"

LMAO


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[clarky.]

Morning fellas/Ladies, chest has a nice ache the day. Arms the night, report back later. Away back to shitty work.

[Eduke93]

Afternoon...

Legs destruction tonight.

I'm thinking, something along the lines of.

Leg Press (maybe single legged) 3x8-10 1x Drop set
Front Loaded Split Squats 2x6-8 1x RPS (+30ish%)
Leg Extension 4x10-12 - Super concentrated
Ham Curls 4x10-12 - Super concentrated
Calve Raises 4-12-15 1x Drop set

Some abs....

[marcus300]

Afternoon...

Legs destruction tonight.

I'm thinking, something along the lines of.

Leg Press (maybe single legged) 3x8-10 1x Drop set
Front Loaded Split Squats 2x6-8 1x RPS (+30ish%)
Leg Extension 4x10-12 - Super concentrated
Ham Curls 4x10-12 - Super concentrated
Calve Raises 4-12-15 1x Drop set

Some abs....

Nice man

Well done

[marcus300]

Been so busy with all my work unable to train but back is hurting deep

[Eduke93]

Been so busy with all my work unable to train but back is hurting deep

Back pain... A never ending story.

Hope it clears up soon mate.

[kelkel]

Been so busy with all my work unable to train but back is hurting deep

Same here with low back pain. Have not touched a weight in well over a week now.

[marcus300]

Back pain... A never ending story.

Hope it clears up soon mate.

I'm always pushing like my old self which creates problems. But im learning to pullback and try and lose some size and weight

[clarky.]

Hi fellas/ladies, did arms the night, not much nrg at all so weight down a wee tad.

Standing db curls 1 working + RP DD

Incline db curls 1 working + RP 1 drop

Cable curls 1 working 1 drop. Straightbar WG

Behind head tri ex 2 sets stack straightbar

Tri pd's v bar 2 sets stack

Frenchpress 2 sets

Done. No time for cardio as i was going out for T with ma daughter.

[tarmyg]

Realized today I am developing carpal tunnel in both wrists and that's why anything overhead is hurting like a mofo. Regardless, I modified today's workout a bit and joined in a group for some fun.

Snatch, every 90 seconds, 2 reps at 60kg, 10 rounds
Cleans, every 2 minutes, 2 reps, 80kg

5 rounds
Strict press, 5 reps, 60kg
Toes to bar, 10 reps
200m row, max effort

5 rounds
Hang Power clean, 5 reps, 85kg
Box jump, 7 reps, 40"
Strict pull-ups, 5 reps, 10kg

[Mr.BB]

What do they say over there?

The rest of the world just says automatic or manual

[charger69]

What do they say over there?

The right way! LOL


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[PeanutbutterDC]

The rest of the world just says automatic or manual

That's what we say in California, altho if someone said they drive stick I'd know what they meant.
Few people drive manuals out here. I do, but lotta kids don't even know how

[charger69]

The right way! LOL


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Four on the floor, three on the tree. LOL
These go way back.


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[almostgone]

Ugh, looks like I'm going to be working 7 days for a stretch. Loaded up on groceries today so I will try to get something going soon. This sucks.

[GirlyGymRat]

Ugh, looks like I'm going to be working 7 days for a stretch. Loaded up on groceries today so I will try to get something going soon. This sucks.

Unhealthy!

[cousinmuscles]

Unhealthy!

I've been working 7 days for over a year now with maybe 3-4 days off, I'm fine

[almostgone]

Unhealthy!

I have to agree.

I've been working 7 days for over a year now with maybe 3-4 days off, I'm fine.

It's not as easy after doing it for extended periods of time (decades). I'll be 54 this year. It was MUCH easier when I was younger.

[almostgone]

Off to work. :/

[hollowedzeus]

Good morning all. Im still away from home so no training today

Whats everyone else training?

[almostgone]

Good morning all. Im still away from home so no training today

Whats everyone else training?

If the universe treats me nicely, it wil be delts, traps, and forearms.

[hammerheart]

Good morning all. Im still away from home so no training today

Whats everyone else training?

Not that I like the idea but might just rest today.

[hollowedzeus]

If the universe treats me nicely, it wil be delts, traps, and forearms.

Good good mate. I also do traps with delts

[marcus300]

In work again but not much stress yet .

[hollowedzeus]

Not that I like the idea but might just rest today.

Why not do stretching if you dont want to do nothing? A right good stretch and get the roller out too

[cousinmuscles]

I have to agree.



It's not as easy after doing it for extended periods of time (decades). I'll be 54 this year. It was MUCH easier when I was younger.

I only plan to do this for a couple more years...

Good morning all. Im still away from home so no training today

Whats everyone else training?

Rack Deadlifts day!

[cousinmuscles]

Rack Deadlifts, lowest pin, standing on yellow 15kg bumper, 270kg x 1
didn't feel right, felt like head was about to explode, right hand grip failing? did 290kg on the same pin standing on the floor a couple weeks ago...

SLDL 210kg x 6

Glute Ham Raise +20kg x 8,8,8

Coleman style Barbell row with straps 140kg x 8,6,6

medicine ball crunches varying angles/difficulty x 50, 25, 20

[marcus300]

Might be able to train today so will post up once done

[clarky.]

Morning fellas/ladies, been a very busy wk end. No training the night have to go to the football. Hope everyone it doing great and i'll catch up the night.

[tarmyg]

Really out of my routine during this trip so workouts are suffering but I'm guessing it's not that big of a deal if I look at it from a "rest of my life perspective" :-)

Back Squat, 5rm at 135kg
Push jerk, 5rm at 75kg
Pull-ups, 5rm at 20kg

[tarmyg]

Haven't really trained since Friday. Tried light pulldowns etc hoping to stretch my low back out to no avail. Weekend sucked, spent most of it sitting on my ass on the couch due to it. Went back to the chiro yesterday and he said I'm actually swollen directly around the lower spine, which is why it was effecting my stomach as well. Too deep for topical ice to really effect it. Made me feel kinda sick on and off through the weekend.

Been hanging and stretching as much as possible in the dungeon which is helping. Today's the best day so far. No Aleve or Ibuprofin, yet. Getting better but WTF I'm tired of being hurt this past year. 3 Fkn muscle / tendon tears now this. F me. Makes me question some goals.

Oh, I actually did try some chest and Bi's yesterday. Was able to do some light inclines (like 225 blah blah) and seated curls. Scared me but at least I did something. Normally leg day today but that ain't happening.

How are you dealing with these issues on a mental level Kel? I mean, beyond a "it is what it is" approach.