**Marcus's HIT Dungeon**

[clarky.]

Morning fellas, rest day . Nice and sore this morning, off to work so catch up later.

[clarky.]

What's going on fellas ??.

[i_SLAM_cougars]

Sitting at work somewhere around 3 1/2 weeks without a day off ��

Leg day. Plenty of aggravation to vent

[kelkel]

What's going on fellas ??.

Taking a week off and relaxing. So nothings happening!

Sitting at work somewhere around 3 1/2 weeks without a day off ��

Leg day. Plenty of aggravation to vent

Damn, hope there's at least OT involved.

[i_SLAM_cougars]

Damn, hope there's at least OT involved.

Yes, 101.5 hour weeks. I’m on OT by Wednesday lol

[clarky.]

Nice kel.

[clarky.]

Yes, 101.5 hour weeks. I’m on OT by Wednesday lol

That's mad.

[hammerheart]

Yes, 101.5 hour weeks

That's slavery.

[Mr.BB]

Yes, 101.5 hour weeks. I’m on OT by Wednesday lol

Come to europe work, on public service only 35 hours.

If your private, bad luck, you work around the clock, when needed.

[i_SLAM_cougars]

Come to europe work, on public service only 35 hours.

If your private, bad luck, you work around the clock, when needed.

I wouldn’t know what to do with all my free time. I’d say I average 75-80hrs a week, but we’re busy right now. Thank God for ephedrine!

[almostgone]

What's going on fellas ??.

Finally, a little time off!. I needed it. Just finished a small sirloin and decent amount of grits. Squats coming up in a few hours.

[tarmyg]

Hi guys,

Been mostly resting this week. The body just needed it. Good to see Kel back, figured he was resting. Appreciate all the hidden Likes I get when posting. It is encouraging somehow knowing you guys read what I post :-)

Need a bit of help if anyone got a couple of minutes. I posted a Thyroid Panel here (https://forums.steroid.com/%2A%2Acon...sts-right.html) and I am not sure what is going on but considering the amount of T3 and T4 I am taking it does not seem right. Do anyone get any ideas looking at that?

Thanks
~t

[i_SLAM_cougars]

Smashed legs last night.

Leg extensions - 4 sets 15-25 reps
Squats - 5 sets 10-15 reps
Hack Squats - 3 sets 10-15 reps
Straight Leg Dead’s - 4 sets 10-15 reps
Leg Press - 2 sets rest pause until i died

I look stupid when I try to walk today

[clarky.]

Hi fellas, at the beach the day roasting still and off work the day. Hope yous all have a good safe wk end.

[hollowedzeus]

Hi fellas, at the beach the day roasting still and off work the day. Hope yous all have a good safe wk end.

In scotland do you really go to the beach unless youve got a massive carry out?

Have a good day mate. Its lovely. Im stuck in my own personal hell surrounded by people coming in going 'aw it must be rubbish working inside on such a lovely day'

[clarky.]

In scotland do you really go to the beach unless youve got a massive carry out?

Have a good day mate. Its lovely. Im stuck in my own personal hell surrounded by people coming in going 'aw it must be rubbish working inside on such a lovely day'

Haha, driving mate. Lol lol tell them to fuck up tits.

[tarmyg]

Haha, driving mate. Lol lol tell them to fuck up tits.

"Fuck up tits", is that English? HAHA

[hollowedzeus]

"Fuck up tits", is that English? HAHA

Nah you say to them. Fuck up ya tit.

More like it hahah

[clarky.]

"Fuck up tits", is that English? HAHA

Aye, .

[clarky.]

Nah you say to them. Fuck up ya tit.

More like it hahah

aye that's it mate. Awww man i got fucking roasted the day bad. Stinging like fuck now mate .

[hollowedzeus]

aye that's it mate. Awww man i got fucking roasted the day bad. Stinging like fuck now mate .

You better have been putting suncream on and no oil ... its not worth it. Go to spain like a milk bottle same as me lol.

Where were you the day, troon or ayr? Will have been loads of kids there drinking schools are off

[clarky.]

You better have been putting suncream on and no oil ... its not worth it. Go to spain like a milk bottle same as me lol.

Where were you the day, troon or ayr? Will have been loads of kids there drinking schools are off

I did mate but never put it on till later on, but by then it was to late. I am blistered on my right shoulder/trap, roasted from top to bottom

No i was over the other side, silver sands Aberdour it was heaving.

[tarmyg]

Good morning people,

Up at 5am to do some stretching and shoulder excersises. Need some extra of both those things as I had neglected it for a while.

Now a cup of coffee and getting daughter ready for school.

[almostgone]

I did mate but never put it on till later on, but by then it was to late. I am blistered on my right shoulder/trap, roasted from top to bottom

No i was over the other side, silver sands Aberdour it was heaving.

That sucks. Water blisters popped up yet?

[tarmyg]

Back from training and fair to say it was heavy. The last piece, odd object conditioning, was insane. Had nothing left in the tank when I left.

“Everest”
21-15-9
Back Squats - 110kg
Strict Handstand Push-ups

Dumbbell Push Press
Build to a Heavy Set of 8 - 12.5kg, 15kg, 22.5kg, 25kg, 30kg (5 reps)

Conditioning
For Time:
30-20-10
One-Arm Dumbbell Snatch - 22.5kg
Calorie Assault Bike

Stamina Conditioning
On the Minute x 10:
8 Burpee Box Jump Overs - 24" Box

Odd-Object
Not For Time:
1 Mile Sled Push
The empty sled weighs 50kg. We had a stretch of 46ft I had to ran back and forth 115 times. Fair to say the head was spinning at the end.

[kelkel]

Good morning people,

Up at 5am to do some stretching and shoulder excersises. Need some extra of both those things as I had neglected it for a while.

Now a cup of coffee and getting daughter ready for school.

Thought that was the door to Marcus' basement until I saw the crossover stuff...

[cousinmuscles]

Woah forgot posting workouts..

4th last training
db bench 60 x 5,5,3 setup fail on the last set might have gotten 4
db incline 45 x 12,10,6
dips +40x10,8,7
reverze ezbar curl 40x10,8,7
pec dec rear delts 5x20,20,20

3rd last training
SLDL 220x4
DB SLDL 60 x 6,8,8
BB Row 140 x 10,10,10
medicine ball crunch x 35,25,20

2nd last training
DB press 50x9,7,6
Pullups without straps (proper bar this time for grip) +15x12, underhand grip +15x12, wide grip +15x4
cable side raise with external rotation end (hands up finish) 5kg x 12,14,12
standing calf 115x34 RP 12 RP 12
seated calf 35x40 RP 12 RP 12

tonights training
box squat 200x3,3,3
seated safety bar good morning 140x6,6,6
standing cable crunch 50x25,25,7
very tired after squats, hard day at work + arrived in the gym at 11pm

Finished evaluating saving failure for the last of three sets, the end results are pretty similar but there is a lot of interference of trying to save/spare fatigue as the forthcoming exercises vary every workout depending on how it went on the previous exercise... With failure from the start I get even fatigue and can measure things much better, plus I actually feel I got more work done. It does not spare the CNS one bit, thats pure BS. One set of heavy deadlifts trumps all the CNS sparing 10-fold which renders it all useless. Not going back now. However for squats it just works better. For deadlifts its one all out set. For everything else I might stick to 2 sets to failure so I can get a bit more work in and save time.

Thinking of a new plan of attack on the same split. Will think of it and post later some time.

[almostgone]

Woah forgot posting workouts..

4th last training
db bench 60 x 5,5,3 setup fail on the last set might have gotten 4
db incline 45 x 12,10,6
dips +40x10,8,7
reverze ezbar curl 40x10,8,7
pec dec rear delts 5x20,20,20

3rd last training
SLDL 220x4
DB SLDL 60 x 6,8,8
BB Row 140 x 10,10,10
medicine ball crunch x 35,25,20

2nd last training
DB press 50x9,7,6
Pullups without straps (proper bar this time for grip) +15x12, underhand grip +15x12, wide grip +15x4
cable side raise with external rotation end (hands up finish) 5kg x 12,14,12
standing calf 115x34 RP 12 RP 12
seated calf 35x40 RP 12 RP 12

tonights training
box squat 200x3,3,3
seated safety bar good morning 140x6,6,6
standing cable crunch 50x25,25,7
very tired after squats, hard day at work + arrived in the gym at 11pm

Finished evaluating saving failure for the last of three sets, the end results are pretty similar but there is a lot of interference of trying to save/spare fatigue as the forthcoming exercises vary every workout depending on how it went on the previous exercise... With failure from the start I get even fatigue and can measure things much better, plus I actually feel I got more work done. It does not spare the CNS one bit, thats pure BS. One set of heavy deadlifts trumps all the CNS sparing 10-fold which renders it all useless. Not going back now. However for squats it just works better. For deadlifts its one all out set. For everything else I might stick to 2 sets to failure so I can get a bit more work in and save time.

Thinking of a new plan of attack on the same split. Will think of it and post later some time.

Never have thought much of trying to "hold back". It seems to inevitably lead to situations where you short change yourself.
I try to hit failure within 2 sets, 1 set if possible, unless I'm dealing with an injury and have to run more sets. The exception would be squats. I've grown to love mulitple 20 rep sets. It seems to really tax my heart, which is good!

[almostgone]

Sorry for the lack of participation, everyone. I really "shotgunned" the posting of my resume and the phone and email both have been blowing up, even during the holidays and the weekend. It's been hectic trying to make contact with all of them, but I will kick my own ass if I don't speak with all of them.
Will try to post up something tomorrow.

[tarmyg]

Sorry for the lack of participation, everyone. I really "shotgunned" the posting of my resume and the phone and email both have been blowing up, even during the holidays and the weekend. It's been hectic trying to make contact with all of them, but I will kick my own ass if I don't speak with all of them.
Will try to post up something tomorrow.

Being a highly qualified individual this is hardly surprising :-)

[tarmyg]

Interesting training day. We ran a benchmark workout, and you essentially push as hard as you can through these. I had more in me, but after this, I was supposed to do the rest of the stuff and only got halfway there. Anyways, felt good pushing.

”Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings - 24kg
12 Pull-ups
TIME: 9.58

Conditioning
Buy In: 75 Calorie Row
Then, 3 Rounds:
30 Double Unders
30 GHD Sit-Ups
10 Wallballs - 10kg

[cousinmuscles]

Never have thought much of trying to "hold back". It seems to inevitably lead to situations where you short change yourself.
I try to hit failure within 2 sets, 1 set if possible, unless I'm dealing with an injury and have to run more sets. The exception would be squats. I've grown to love mulitple 20 rep sets. It seems to really tax my heart, which is good!

I can get a proper failure with just one set. I got inspired to try from some articles of well known people. Well, not going to let go of my old principles again, I know what is true and what works for me...

[kelkel]

Legs for me today. Took last week off and will be re-acclimating today.

[charger69]

Legs for me today. Took last week off and will be re-acclimating today.

You have some of the most vascular legs I’ve seen. Do you do occlusion training?


Sent from my iPhone using Tapatalk

[kelkel]

You have some of the most vascular legs I’ve seen. Do you do occlusion training?


Sent from my iPhone using Tapatalk

Had to look that up. Oh hell no. Just have to get moving some weights and the veins pop out. Here's a pic from a few weeks ago:

[i_SLAM_cougars]

Restricting blood flow never seemed like a good idea, but I might consider it for vascularity like Kels. Serious wheels fella

[almostgone]

I'm awake and moving. Squats tonight. After the time off, I may have to ease into it somewhat, we'll see.

[kelkel]

Squats tonight. After the time off, I may have to ease into it somewhat, we'll see.

I surely had to. Lighter extensions, moderate weight squats and lunges. Done. Hams and calf's tomorrow.

[tarmyg]

I surely had to. Lighter extensions, moderate weight squats and lunges. Done. Hams and calf's tomorrow.

You split legs on two days or this is only because you took some time off and are readjusting yourself?

[almostgone]

Went better than I thought, but not as well as I hoped for.


Crunches-170
Leg extensions - 70-ish moderate weight reps with knee sleeves on.
Deads - 1 light set of 20 with a slow negative on each rep.

Squats:

Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/ side - 1 x 20, 1 x 14
2 plates/side - 1 x 20
Plate /side - 1 x 20

53 minutes. Temps aren't bad considering my shop isn't air conditioned, but the humidity is a real eye opener.