**Marcus's HIT Dungeon**

[marcus300]

Moving easier is always better! I think I dodged the bullet on my shoulder and the hamstring niggle has calmed down quite a bit.
When is your labwork scheduled?

Donation next week and then I need to make an appointment at my doctors with the next 2 weeks.

[almostgone]

Donation next week and then I need to make an appointment at my doctors with the next 2 weeks.

Due for a donation myself, but will probably pull a CBC first just to see where I'm at. I ditched 2 pints about 5 weeks ago roughly.

[almostgone]

By the way, I think you may have helped me get Mrs. AG into exercising again. I mentioned to her that sometimes you and Mrs. Marcus do the Tabata thing and she has been burning up the Internet reading about it.

[marcus300]

By the way, I think you may have helped me get Mrs. AG into exercising again. I mentioned to her that sometimes you and Mrs. Marcus do the Tabata thing and she has been burning up the Internet reading about it.

If you check youtube there are loads on there, just pick one what suits you best and work up to your max. We started low something like 5-8 mins worth and then we were doing 15-20 mins intense tabata. Starting low was me because she kills me on the cardio and then she had me doing a but and leg workout afterwards wooow - all off youtube

[tarmyg]

I am down to 240lbs, ive lost some muscle due to not training my style fully over the last few months but my injuries and my work schedule had to take priority but hopefully some more weight loss will occur over the next few weeks/months.

I am feeling better, giving blood next week then I have a full bw screening which is vital for me so finger crossed.

It is probably only here someone can talk about being "down" to 240lbs because they are not training hard enough and everyone thinks it is completely normal, hahaha

[tarmyg]

Great training today. Fully of energy.

Handstand Walk Practice
For Time (8 Minute Time Cap)

3-Position Power Snatch
5 Sets:
Set 1 – 45kg
Set 2 – 50kg
Set 3 – 55kg
Set 4 – 60kg
Set 5 – 65kg

Power Snatch
On the Minute x 7 – 1 Power Snatch
Weight: 60kg

Conditioning
3 Rounds For Time:
75 Double Unders
50 Air Squats
10 Power Snatches - 50kg

Aerobic Capacity
5,000 Meter Row

[Capebuffalo]

Like everyone else, life is a total shitshow right now. Worked 2 looooong days Monday and Tuesday and carried Mrs. AG to the maxillofacial surgeon Monday, which was a craptacular waste of time. Should've just ridden by his office, threw some $$ and insurance info at him, and given him a cordial "Thanks for f-in nothing" and been done with it.
Now she is being referred to another random fvck, er, specialist. She is all upset because she is afraid I'm not resting enough, LOL. I keep telling her I'm fairly durable and that if I haven't shot the crapper by now, I'm probably good for a few more years.
May have started my job search a bit too early, but didn't want to be late to the party. Phone and email has been blowing up. Explained to them that I wouldn't be finishing up at my current job until the end of September, but have 3 interviews setup for the last of this month.
Will be going to SolidWorks training next week, so I guess I will be awake with the rest of you daywalkers. Figure I can lift around 3:30 or 4 a.m. and then make the drive over to the training site later in the morning; it's only about an hour's drive.
Absolutely, definitely, positively will lift late Wednesday night. Mrs. AG already has her broomstick by her nightstand and she promised to make sure I am up in time. Think she referred to me as a walking time bomb.
On a side note, I do have a low shelf complete lower from Spike's headed my way soon, so I see some range time coming up.

Hope Mrs. AG gets situated soon.

Range time and gym time should help the stress factor.

[cousinmuscles]

Thanks guys! Can't say I have progressed much lately, haven't cycled due to getting TRT and having to do bloods for the doc.

Looking great cousin but please tell me those arent crocs on your feet

They are lol you are not the first to notice. Kelkel noticed first of all back in august/september in a pic I posted last year. They feel great, the only time I don't wear them is when I need my squat shoes. Won't change them until they're worn out, then I'll buy new crocs lol

cousinmuscles -what type of training are you doing, your basic foundations and principles?

Back in the very early days for my first year of training I wouldn't gain much, I then tried HIT and grew a lot in a year, although my strength always increased more than my size even with pure HIT with pre exhausts, forced sets, negatives et.c. I kept some HIT principles like very low volume and positive failure but only very recently have I experimented out of this, because I found I could do more heavy squats et.c. if I didn't. In essence I try and make training as compact as possible while training all elements I need, without ending up overtrained. I carry a notebook and always try to beat old PRs.

Now its positive failure on the last or second last and last of three sets per exercise with a goal of reaching a rep range and then increasing the weight. For deadlifts I still do one all out set, it's my beloved lift but I find that it works best this way, too many pulls and it burns out my CNS and I can't train as much that week on everything else...

I have a deadlift day (deads or variation, + variation assistance, hamstrings, heavy rows, abs, grip), a bench day (bench or variation, + assistance variation different angle, close grip/dips, biceps), a squat day (squat or variation, good morning or variation of it, maybe some leg press, abs) and a shoulder press day (plus pullup variation, rear delt, calves). I use two main exercises for each day and alternate between them every other week. I switch out exercises after a while to avoid stagnation. Rep range is low now, 2-6 reps is my goal on main exercises and only some of the assistance work gets higher like 6-12, abs and calves get ~30+ reps. I don't train with the goal of achieving a look but rather just training because of training, and hitting PRs. It would be cool if I could somehow not gain too much weight and compete in PL, my frame doesn't fit being a superheavyweight anyway lol nor do my leverages.

[marcus300]

Each day we endure pain, sorrow and fear, embrace each of these emotions and grow and learn from them and become stronger

[kelkel]

Each day we endure pain, sorrow and fear, embrace each of these emotions and grow and learn from them and become stronger

No doubt. It's a fvcking roller coaster ride.....

[almostgone]

I'm up and headed to the shop. Think tonight will be some hamstring work and cardio. That ought to shake out the cobwebs and get me moving back in the right direction.

[marcus300]

Morning people

[almostgone]

Morning, Marcus!

[tarmyg]

Hi everyone,

Some HIT training today and worked on chest and arms. I feel like I got that part down, to a certain extent anyway, and there is no way I could have performed one more rep of anything. I did two warm-up sets, one working set with a drop on every single exercise and felt like my muscles were about to explode at the end. 4 movements for chest, 3 for biceps and 2 for triceps. No really tracking my exact weights or anything just lift as much as I humanly possibly can and that's it. Keeping it simple.

[cousinmuscles]

Last night's training
Box squat 200x2,2,2
Dead start good morning Bar starting just in front of knees 175x3,3,3
Glute ham raise bwx25,25,25,25
Medicine ball crunches 50,30,30

Will show vid for a while for you guys, taking them down in a bit



Lost air in the box squat second rep but saved it anyway.

[cousinmuscles]

[charger69]

There are those crocs again. LOL
Be careful of your back! Mine was hurting just watching. I also have a fusion.


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[cousinmuscles]

There are those crocs again. LOL
Be careful of your back! Mine was hurting just watching. I also have a fusion.


Sent from my iPhone using Tapatalk

I knew you guys would like them

Appreciate your concern, so far it doesn't bring any issues but helps make me stronger at keeping weights in place, ofc I'm cutting it out if I feel anything bad from it.

[tarmyg]

Last night's training
Box squat 200x2,2,2
Dead start good morning Bar starting just in front of knees 175x3,3,3
Glute ham raise bwx25,25,25,25
Medicine ball crunches 50,30,30

Will show vid for a while for you guys, taking them down in a bit



Lost air in the box squat second rep but saved it anyway.

I would lower the box squat with one plate. That said, no f%$king way I am moving that weight on a box squat. Impressed!

[cousinmuscles]

I would lower the box squat with one plate. That said, no f%$king way I am moving that weight on a box squat. Impressed!

I do it that way too, I vary the height, now I am just going to try and get the reps up on 200 before I lower the height. Don't worry about the weight you get used to it Thanks

[marcus300]

Hi everyone,

Some HIT training today and worked on chest and arms. I feel like I got that part down, to a certain extent anyway, and there is no way I could have performed one more rep of anything. I did two warm-up sets, one working set with a drop on every single exercise and felt like my muscles were about to explode at the end. 4 movements for chest, 3 for biceps and 2 for triceps. No really tracking my exact weights or anything just lift as much as I humanly possibly can and that's it. Keeping it simple.

Sounds really productive - keep pushing to failure until you get to the higher end of your rep range then increase the weight and drop down the reps and repeat. Going beyond failure is excellent this will build you strength and dig deep into your fibers and your body will have no alternative but to grow. Good work

[marcus300]

Last night's training
Box squat 200x2,2,2
Dead start good morning Bar starting just in front of knees 175x3,3,3
Glute ham raise bwx25,25,25,25
Medicine ball crunches 50,30,30

Will show vid for a while for you guys, taking them down in a bit



Lost air in the box squat second rep but saved it anyway.

Nice vids mate - personally I'd lower the weight and increase the reps on the box squats but that's just me how I grow and the reverse ones just shout injury for me, do you do them often?

[marcus300]

Morning, Marcus!

Hope your well my friend, will send you an email soon for a catch up hope the work is going in the right direction . Send my regards to Mrs AG from the UK

[cousinmuscles]

Nice vids mate - personally I'd lower the weight and increase the reps on the box squats but that's just me how I grow and the reverse ones just shout injury for me, do you do them often?

Not looking to grow for now, I'm implementing as much westside I can this year, I do good mornings once a week. They do seem thrillingly dangerous but give great strength gains. Imagine good mornings with a rounded spine (rounded back good mornings) lol they look maximum danger zone!! Hahaha

[marcus300]

Not looking to grow for now, I'm implementing as much westside I can this year, I do good mornings once a week. They do seem thrillingly dangerous but give great strength gains. Imagine good mornings with a rounded spine (rounded back good mornings) lol they look maximum danger zone!! Hahaha

Yeah be careful with those that's for sure.

[almostgone]

Mixing up a shake.

[almostgone]

Nice and humid tonight, like breathing underwater. Temperature wasn't bad, 76°F, but the 96% humidity is going to take some acclimation.

Crunches - 175
Wide grip pulldowns - 3 w/u, Work - 10, rest pause, 3, drop, 3.
D-ring bar pulldowns - 1 w/u, Work - 4+, drop, 4+, rest pause, 3+ w/ a slow 10 count hold on partial rep.
Tbar rows - 2 w/u, Work. - 8, rest pause, 4.
Low pulley rows w/ V handle - 1 w/u, Work - 6 , rest pause, 3+ w/ a slow 10 count negative on the partial rep.
1 light set of deads (20 reps).


47 minutes. A tad slow but not horrible.

[Capebuffalo]

Nice and humid tonight, like breathing underwater. Temperature wasn't bad, 76°F, but the 96% humidity is going to take some acclimation.

Crunches - 175
Wide grip pulldowns - 3 w/u, Work - 10, rest pause, 3, drop, 3.
D-ring bar pulldowns - 1 w/u, Work - 4+, drop, 4+, rest pause, 3+ w/ a slow 10 count hold on partial rep.
Tbar rows - 2 w/u, Work. - 8, rest pause, 4.
Low pulley rows w/ V handle - 1 w/u, Work - 6 , rest pause, 3+ w/ a slow 10 count negative on the partial rep.
1 light set of deads (20 reps).


47 minutes. A tad slow but not horrible.

Humidity is crazy. Makes everything harder

[charger69]

Humidity is crazy. Makes everything harder

EVERYTHING?


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[clarky.]

Hi fellas/ladies, arms the night. Report back and catch up later. Hope yous are all doing well.

[Capebuffalo]

EVERYTHING?


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Yup. Want to see?

[tarmyg]

Yup. Want to see?

Not sure my computer screen can display tiny objects!

[tarmyg]

Crap training day. I honestly felt lazy, the best way to describe it. Went to do my program and never got going. To try and get going I did a time trial on 5K Row and got a decent time, 19.44. Still nothing! Went home had food and headed out to my old gym for some focused back training. While that did go better I still felt off. Way too many off days lately for any real progress to happen. Guess that's the way it goes sometimes.

Back, everything was done according to 2 warm-ups, 1 working with drop until it was not possible to move the weight anymore
RDL
Lat Pull Down
Row
Rear Deltoid Machine

On my home from my workout, I caught these workers putting down new asphalt. Please note how that is hot new stuff on the ground and they are all wearing flip-flops.

[hammerheart]

EVERYTHING?


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I can relate we get both hot and moist summer where I live last year experienced a nasty heatwave from Africa and humidity was like approaching 100%, literally struggled to breath.

[Capebuffalo]

Crap training day. I honestly felt lazy, the best way to describe it. Went to do my program and never got going. To try and get going I did a time trial on 5K Row and got a decent time, 19.44. Still nothing! Went home had food and headed out to my old gym for some focused back training. While that did go better I still felt off. Way too many off days lately for any real progress to happen. Guess that's the way it goes sometimes.

Back, everything was done according to 2 warm-ups, 1 working with drop until it was not possible to move the weight anymore
RDL
Lat Pull Down
Row
Rear Deltoid Machine

On my home from my workout, I caught these workers putting down new asphalt. Please note how that is hot new stuff on the ground and they are all wearing flip-flops.

I’ll be forwarding this to OSHA.

[Capebuffalo]

Not sure my computer screen can display tiny objects!

Pull it up on your phone.

[almostgone]

Ugh, long day. Eye appointment after work, and 2 phone interviews. My new AR lower is in, but will go pick it up after work in the morning. Tired. Lats and upper/mid back are toast.

Everyone have a safe start to the weekend.

[Mr.BB]

Bummer, other videos are unavailable.

[cousinmuscles]

LOLOLOLOL

Bummer, other videos are unavailable.

What's so funny about that one?

[tarmyg]

No training today and spending the entire day at a US Polo photoshoot that might daughter is doing. I'm mostly talking to the female models, you know, to be polite.