**Marcus's HIT Dungeon**

[Mr.BB]

What's so funny about that one?

Good video

[clarky.]

Hi fellas/ladies, did arms yesterday. Good session.

[cousinmuscles]

The perfect form

How can that be funny? Just a dead start good morning lol

[Mr.BB]

How can that be funny? Just a dead start good morning lol

....

[cousinmuscles]

Last training:

Seated db press 50x7,7,7
Botched last set when kicking up DBs, had to reattempt, spent some energy I think I would have gotten 8
No pullups due to botched lat injection
Standing calf raise 105x40-15-15 RP
Seated calf raise 30x60-20-20

Need to work on external rotation exercises it seems... Spent a couple hours researching my issues last night, this seems to be it. After heavy db presses both shoulder and chest I get a radiating nerve entrapment pain across shoulder, bicep, forearm, and some tightness in the shoulder.

[cousinmuscles]

I'm being sarcastic...

Lol I thought funny videos were made on bad form. Though many in the gym think I'm doing a bad thing.

[tarmyg]

Having a great day over here with my wife having returned last night and right now sitting on the balcony drinking some Okinawian beer and eating beer nuts. Just waiting for today's rain to start as it usually starts around 5 pm and lasts for an hour or so. Got a great afternoon workout session in and I was the only one in the gym so you know what that means, shirt off :-)

I run everything, as I stated before, warm-up, working set to failure with drop set and if I can I'll force the weights up and slowly lower them.

Today's workout
Incline Dumbbell Press
Decline Dumbbell Press
Dumbbell Flyes
Pec Dec
Cable Bicep Curls
Concentration Curls
Ez-bar curls
Triceps Pushdown
Triceps Overhead Extension with Rope
One Arm pushdown

[cousinmuscles]

Having a great day over here with my wife having returned last night and right now sitting on the balcony drinking some Okinawian beer and eating beer nuts. Just waiting for today's rain to start as it usually starts around 5 pm and lasts for an hour or so. Got a great afternoon workout session in and I was the only one in the gym so you know what that means, shirt off :-)

I run everything, as I stated before, warm-up, working set to failure with drop set and if I can I'll force the weights up and slowly lower them.

Today's workout
Incline Dumbbell Press
Decline Dumbbell Press
Dumbbell Flyes
Pec Dec
Cable Bicep Curls
Concentration Curls
Ez-bar curls
Triceps Pushdown
Triceps Overhead Extension with Rope
One Arm pushdown

Lots of volume there! Don't you feel that too many exercises HIT style and you end up not getting proper work in the last sets?

[tarmyg]

Lots of volume there! Don't you feel that too many exercises HIT style and you end up not getting proper work in the last sets?

Not really. The only way for me to feel like I really trained is if I feel completely dead afterward and I'll always keep going until that happens. Probably not most efficient but makes me feel good!

[cousinmuscles]

Not really. The only way for me to feel like I really trained is if I feel completely dead afterward and I'll always keep going until that happens. Probably not most efficient but makes me feel good!

No reason to change anything if it's working!

[clarky.]

Hi fellas/ladies.

[GirlyGymRat]

Happy Fathers Day!

Missing mine. He always enjoyed being spoiled and recognized....

[kelkel]

Happy Fathers Day!

Missing mine. He always enjoyed being spoiled and recognized....

Very nice of you.

[tarmyg]

Figured the coach had a brain aneurysm today after seeing the scheduled training. It was heavy AF.

Split Jerk
Build to a 1RM.
Built to 85kg

Box Squat
On the Minute x 10
2 Box Squats
Speed over weights.
Built to 115kg

Back Squat
On the Minute – 3 Back Squats
Start at 70% and add 2.5/5kg to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.
Built to 125kg

Conditioning
For Time:
10-8-6-4-2: Handstand Push-ups
2-4-6-8-10: Front Squats - 80kg

Conditioning
4 Rounds For Time:
400 Meter Row
50 Air Squats

Midline
Not For Time:
21-18-15-12-9
Calorie Assault Bike
Medicine Ball GHD Sit-Ups - 9kg

This dog has become our official Box dog. Super friendly and loves being petted. I bring him a bone almost everyday. Lot of homeless dogs here so got to help out a bit.

[marcus300]

Gooooooood morning everyone

I hope you have a lovely weekend, I fully enjoyed myself do the things what give me that edge in life

I did train and was ok but didn't break any records and while I was training I confess I was speaking to zeus who help me push into my pain zone

[marcus300]

So busy for the next few days but off to the gym now and then blood donation and I boat load of work so happy day, will report back soon

[almostgone]

Ugh, I'm awake and mixing up some mashed grilled turkey burgers and rice. Headed to the shop in a bit then off to SolidWorks training. It lasts all week so I'll be on a different schedule than my usual routine.
Not sure about this whole daylight concept and dealing with the interstate.

[almostgone]

Off to the shop.

[Capebuffalo]

Let’s get this week started.

[cousinmuscles]

Let’s get this week started.

What a start my week got. Sunday morning I sit down on my chair to check email, and I hear a pop right inside my left scapula/spine area. Felt right away I pulled a muscle. Great start, was supposed to be deadlift day, going better today I can reach my toes but still not deadlift ready

[kelkel]

Ugh, I'm awake and mixing up some mashed grilled turkey burgers and rice.

Sounds good to me....

[marcus300]

Legs today

Leg ext
Leg press
Light squats
db single leg lunges
Db stiff leg deads
Lying leg curl
Seated calves

[marcus300]

Blood donation afterwards

Flowed like a river

[kelkel]

Heading down for Chest and Bi's now....

[marcus300]

Finally got some time for myself 23.50hrs at the moment.
How's everyone doing?

[almostgone]

I'm in full PTSD mode. The closest town to me has a population of 1,286. I had to drive in massive I-85 traffic going to and from SolidWorks training. The population over there is 1, 327,000. Carrying more firepower tomorrow!

[cousinmuscles]

Finally got some time for myself 23.50hrs at the moment.
How's everyone doing?

Doing great, eating some protein bars I made, per bar:
~50g dates
~40g steel cut oats
1 scoop double chocolate whey
1 tbsp ground flax
1 tbsp flaxseed oil
edit: forgot the most important, approx 85g crunchy peanut butter

The dates I got weren't my favourite but they were on sale. They're Tunisian dates a bit harder than my favorite dates the Iranian ones. They make for some crunchier bars though.

[cousinmuscles]

Todays training:

Close grip bench 130 x 3,2,3
Incline bench 100x7,7,6
Dips +40x12,12,7
Reverse EZbar curls 35x12,12,12
pec dec rear delts fifth bar x 20, sixth bar x 20,16

[cousinmuscles]

I'm in full PTSD mode. The closest town to me has a population of 1,286. I had to drive in massive I-85 traffic going to and from SolidWorks training. The population over there is 1, 327,000. Carrying more firepower tomorrow!

Why does that feel bad?

Grew up in the city myself I am numb to it, at least I have been living alone the past 8 years I get some quiet time

[marcus300]

I'm in full PTSD mode. The closest town to me has a population of 1,286. I had to drive in massive I-85 traffic going to and from SolidWorks training. The population over there is 1, 327,000. Carrying more firepower tomorrow!

Take it easy pal. Keep calm

[marcus300]

Doing great, eating some protein bars I made, per bar:
~50g dates
~40g steel cut oats
1 scoop double chocolate whey
1 tbsp ground flax
1 tbsp flaxseed oil
edit: forgot the most important, approx 85g crunchy peanut butter

The dates I got weren't my favourite but they were on sale. They're Tunisian dates a bit harder than my favorite dates the Iranian ones. They make for some crunchier bars though.

Sounds nice indeed. Not made any for along time

[cousinmuscles]

Sounds nice indeed. Not made any for along time

I am very pressed for time now so I can't spend 20+ minutes for protein pancakes or cooking anything for a meal. But I have a pretty damn good diet right now IMO, very healthy and super quick meals

Meal 1: bar as above
Meal 2, 3 and 4: 100g wholegrain bulgur, ~80-90g lentils OR chickpeas OR kidney beans, ~100g 95/5 ground beef, 1 tsp garlic, ~100g crushed tomatoes marinara sauce, two fish oil caps 70% omega 3 kind
meal 5: bar again

About 4k cals, ~25g saturated fat, high fiber, high healthy fats, high protein, high carb and high fat, high five lol

[cousinmuscles]

About 4k cals, ~25g saturated fat, high fiber, high healthy fats, high protein, high carb and high fat, high five lol

That's some funny shit right there LOL!

[almostgone]

This morning's lift.

Incline flyes into presses- 3 w/u, Work 1 - 7 flyes, 4+ presses. Drop down 10 lb. lighter bells. Work2 - 50 x 7 flyes, 4 presses. Drop down 10 more pounds . Work 3 - 8 flyes, 3 presses.
Incline presses w/ parallel grip - Work 1 - 4+ presses. Work 2 - 7 presses.
Flat flyes into presses- 3 w/u, Work 1 - 50 x 4 flyes, 3+ presses. Drop 10 pounds. Work2 - 5 flyes, 3 presses. Drop 10 pounds. Work 3 - 6 flyes, 5 presses.
Wrist curls giant set palms up and palms down to failure x 2 superset with seated hammer curls. Work 1 - 11, drop, 6. Drop a tiny amount of weight. Work 2 - 11 reps and 5 forced reps/neg. only reps with left arm.

Time was so so, 53 minutes, but my chest is rocked right now.
Going to scarf down some food and crash. Would like to squeeze in a leg session before school tomorrow.

[almostgone]

Why does that feel bad?

Grew up in the city myself I am numb to it, at least I have been living alone the past 8 years I get some quiet time

It wasn't bad 20-30 years ago, basically a 6-8 lane interstate highway. However, it has become a huge industrial corridor for businesses like BMW, Lockheed aviation, GE aviation, Michelin, Jtekt/Toyoda machine tool, and all of the support businesses that go along with that. Unfortunately, the highway capacity hasn't increased, so traffic is horrendous. I stopped to change a tire for a pregnant lady stuck at an off ramp and there were 2 separate wrecks on the overpass that is another major highway. Total clusterfvck. Seems we build transportation routes that are great until more than 3 people use them?

[almostgone]

Sounds good to me....

Actually, it is pretty tasty if you add some chicken broth and a few baby carrots. Sometimes add steamed leeks as well. It digests easily as well, so if you're working to get in clean calories w/o bloat it works well.

[hammerheart]

Finally got some time for myself 23.50hrs at the moment.
How's everyone doing?

I'm fine, ish. Hitting gym regularly mon-fri, that keeps me marginally distracted.

Looking good, but need a tan. I'm paler than Clarky.

[kelkel]

Looking good, but need a tan. I'm paler than Clarky.

Damn....

[marcus300]

I'm fine, ish. Hitting gym regularly mon-fri, that keeps me marginally distracted.

Looking good, but need a tan. I'm paler than Clarky.

Clarky is Scottish he wins every time

[marcus300]

Early morning again.
Good morning