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Thread: **Marcus's HIT Dungeon**

  1. #57361
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    Quote Originally Posted by hammerheart View Post
    Arms day

    Super 21s wu only
    Incline DB curls, 2 wu, 2 work
    Cable hammer curls, 1 wu 2 wo

    Cable overhead ext, 1 wu 2 wo
    Pushdowns 1 wu 2wo
    Close grip bench 1 wu 3 wo

    Wrist curls 2 wo
    Farmer's walk x3


    Done for the week, 5/5 days in, knackered all over, resting the we as usual, need to recover.


    As my goals gets more defined I need to take notes about sets x reps to keep record of, been lazy about so far, but most is done in the 6-8 reps range, slow, controlled movement until volitional failure; performing a RP if doing less than 8 reps, more rarely dropsets. Need to ask the avail of a spotter for the presses movements, would fancy to make use of some forced reps there.



    I've always lived by my logbook, even in my pre-Doggcrap days. I even like.to plan my lifts out since I lift at home with my equipment.
    On the other hand I know some very accomplished lifters/bodybuilders that get incredible results w/o any logbook.
    .

    I guess it is just a personal choice, but I feel more effective when I have my logbooks for reference. Sometimes, if my lifts feel stale, I'll go through my old notes and add an exercise back in that I had previously dropped.
    Last edited by almostgone; 07-27-2018 at 04:49 PM.
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  2. #57362
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    Quote Originally Posted by almostgone View Post
    I even like.to plan my lifts...
    .

    I guess it is just a personal choice, but I feel more effective when I have my logbooks for reference. Sometimes, if my lifts feel stale, I'll go through my old notes and add an exercise back in that I had previously dropped.
    Same
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    No training but plenty of sun and water. In the middle of the monsoon so we are lucky.


  4. #57364
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    Hi everyone
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  5. #57365
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    Hello clarky.
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  6. #57366
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    Quote Originally Posted by clarky. View Post
    Hi everyone
    Welcome back
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  7. #57367
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    Yesterday was cardio only (35 minutes LISS skate)
    Today was weight wo only (no cardio): quads and a little glutes
    Bb squat 4 sets
    Hack squat, wide 4 sets
    Smith squat, narrow 4 sets
    Step downs 4 sets
    Leg extensions 4 sets
    Hip extensions (glutes) 5 sets

    A new gym opened near my home today. Part of a chain so my membership is good there. Kinda fun working out on all the clean, shiny, new equipment
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  8. #57368
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    Quote Originally Posted by clarky. View Post
    Hi everyone
    You back at home now, Clarky?
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    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  9. #57369
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    Quote Originally Posted by almostgone View Post
    You back at home now, Clarky?
    Hi mate, yes back home and all things going ok now.
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  10. #57370
    clarky. is offline MONITOR
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    Hi fellas/ladies, i did arms this afternoon. Fuck it was heavy lol, 1st time back in over 3wks.

    Standing db curls 3 sets

    Incline db curls 3 sets

    Db preacher 3 sets

    Db hammer 3 sets

    Incline db skulls 2 sets

    French press 3 sets

    Behind head tri ex 3 sets v bar cable

    Done, wooo it was heavy lol. First time in about 1 year or so i have done hammers, no pain at all, it was light but no matter how light i went in the past the pain was to much.

    So chuffed to fuck with this, i will just take it easy with them and plod away. All 8-10 reps.
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  11. #57371
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    Quote Originally Posted by PeanutbutterDC View Post
    Yesterday was cardio only (35 minutes LISS skate)
    Today was weight wo only (no cardio): quads and a little glutes
    Bb squat 4 sets
    Hack squat, wide 4 sets
    Smith squat, narrow 4 sets
    Step downs 4 sets
    Leg extensions 4 sets
    Hip extensions (glutes) 5 sets

    A new gym opened near my home today. Part of a chain so my membership is good there. Kinda fun working out on all the clean, shiny, new equipment
    Nice DC.

  12. #57372
    clarky. is offline MONITOR
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    Hope everyone is doing good, i caught up with the big man, not good there.
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  13. #57373
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    Quote Originally Posted by PeanutbutterDC View Post
    Yesterday was cardio only (35 minutes LISS skate)
    Today was weight wo only (no cardio): quads and a little glutes
    Bb squat 4 sets
    Hack squat, wide 4 sets
    Smith squat, narrow 4 sets
    Step downs 4 sets
    Leg extensions 4 sets
    Hip extensions (glutes) 5 sets

    A new gym opened near my home today. Part of a chain so my membership is good there. Kinda fun working out on all the clean, shiny, new equipment
    Gains are less on new shiny equipment that is not super dirty. At least that is what I have heard!
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  14. #57374
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    Quote Originally Posted by clarky. View Post
    Hope everyone is doing good, i caught up with the big man, not good there.
    Well that's not good to hear.
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  15. #57375
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    Quote Originally Posted by tarmyg View Post
    Gains are less on new shiny equipment that is not super dirty. At least that is what I have heard!
    No! Don't tell me that. Lol
    This new gym has supported T-bar, standing hams, and several other interesting pieces of equipment my usual gym lacks. I'll probably hit the new one a few times/week
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  16. #57376
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    Quote Originally Posted by clarky. View Post
    Hi fellas/ladies, i did arms this afternoon. Fuck it was heavy lol, 1st time back in over 3wks.

    Standing db curls 3 sets

    Incline db curls 3 sets

    Db preacher 3 sets

    Db hammer 3 sets

    Incline db skulls 2 sets

    French press 3 sets

    Behind head tri ex 3 sets v bar cable

    Done, wooo it was heavy lol. First time in about 1 year or so i have done hammers, no pain at all, it was light but no matter how light i went in the past the pain was to much.

    So chuffed to fuck with this, i will just take it easy with them and plod away. All 8-10 reps.
    Stealing this for arms wo tonight
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  17. #57377
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    Quote Originally Posted by clarky. View Post
    Behind head tri ex 3 sets v bar cable
    I've recently started doing those with rope attachment, I get an excellent long head isolation from pulling wrists apart at top of movement.
    Last edited by hammerheart; 07-29-2018 at 05:00 PM.

  18. #57378
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    Im hungry

    Hate cutting. Might hit the cookies at any minute
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  19. #57379
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    Quote Originally Posted by Mr.BB View Post
    Im hungry

    Hate cutting. Might hit the cookies at any minute
    Join the comp mate
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  20. #57380
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    Quote Originally Posted by cousinmuscles View Post
    Join the comp mate
    Too much going on

  21. #57381
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    Quote Originally Posted by clarky. View Post
    Hi fellas/ladies, i did arms this afternoon. Fuck it was heavy lol, 1st time back in over 3wks.

    Standing db curls 3 sets

    Incline db curls 3 sets

    Db preacher 3 sets

    Db hammer 3 sets

    Incline db skulls 2 sets

    French press 3 sets

    Behind head tri ex 3 sets v bar cable

    Done, wooo it was heavy lol. First time in about 1 year or so i have done hammers, no pain at all, it was light but no matter how light i went in the past the pain was to much.

    So chuffed to fuck with this, i will just take it easy with them and plod away. All 8-10 reps.
    Nice, Clarky. Been hectic here as well. Trying to get back into a consistent mode this week.
    clarky. likes this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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    Completly stole Clarky's arm routine today. I worked it insanely hard. Strenght is improving as my cycle is progressing. Posted another thread about using orals for my next CrossFit competition and Halo is looking good. No way in hell I am using the recommended dosages of 20-30mg ED. Going to try a low 5-10mg at the most. If this compound is as capable as people, say I should not need much more. One of the best advice I ever got on here was to use less of everything, and that is something I have stuck to, and it is working well for me. Probably, or maybe, fewer gains but feels safe and effective.

  23. #57383
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    Quote Originally Posted by tarmyg View Post
    Completly stole Clarky's arm routine today...
    I borrowed liberally from it, too
    Standing db curls ss w/lying bb ext 4 sets
    Preacher curls ss w/v bar pushdown 4 sets
    Crossbody hammer curls ss w/overhead db ext 4 sets

    Rotary calf 3 sets
    Reverse hip ext (glutes) 5 sets
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  24. #57384
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    Got the message that I did very well on the test Friday. Now if they don't notice the big scar on my chest or pick up the funky heart rhythm on the physical, I should be G2G if they make an offer. Kind of sucks they can cull you on a pre-employment physical. If I get my foot in the door though, the insurance company can't deny me under a group policy.
    clarky. and PeanutbutterDC like this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  25. #57385
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    Chest lift tonight!
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    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  26. #57386
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    Quote Originally Posted by PeanutbutterDC View Post
    I borrowed liberally from it, too
    Standing db curls ss w/lying bb ext 4 sets
    Preacher curls ss w/v bar pushdown 4 sets
    Crossbody hammer curls ss w/overhead db ext 4 sets

    Rotary calf 3 sets
    Reverse hip ext (glutes) 5 sets
    Nice, PBDC!!! Like it when you ladies join in the thread.
    clarky. and PeanutbutterDC like this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  27. #57387
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    Back to regular lifting. My body response to diet much better when I the gym more then once a week. And in best shape when lifting.

    Today I’m reclaiming a regular workout schedule. Legs tonight!
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  28. #57388
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    Quote Originally Posted by almostgone View Post
    Got the message that I did very well on the test Friday.
    Made me think of this AG:

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    Quote Originally Posted by GirlyGymRat View Post
    Back to regular lifting. My body response to diet much better when I the gym more then once a week. And in best shape when lifting.

    Today I’m reclaiming a regular workout schedule. Legs tonight!

    Nice! Talking about your legs that is.
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  30. #57390
    clarky. is offline MONITOR
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    Quote Originally Posted by kelkel View Post
    Well that's not good to hear.
    A know :/

  31. #57391
    clarky. is offline MONITOR
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    Quote Originally Posted by almostgone View Post
    Got the message that I did very well on the test Friday. Now if they don't notice the big scar on my chest or pick up the funky heart rhythm on the physical, I should be G2G if they make an offer. Kind of sucks they can cull you on a pre-employment physical. If I get my foot in the door though, the insurance company can't deny me under a group policy.
    Great mate, hope it all goes well for you.
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  32. #57392
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    Hi fellas/ladies, fuck ma arms are hanging off like a pund of shit hahaha. So so sore, i was going to do back the mora but i'll have to waot and see how the bi's are the mora.

    Going to take it easy just now day on day off, hey did good for being on holiday i only put 6lb on, i think it was muscle though with all the swimming and walking we did baahaaha.
    Lost 21lb before i went though and still going at it. Got my food sorted and my heart in it.

    I will!! get to where i want to be.
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  33. #57393
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    Quote Originally Posted by kelkel View Post
    Made me think of this AG:

    LOL, good one!
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  34. #57394
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    Ok, back to bed for a bit longer. 3 hours sleep just doesn't work for me. 8- 9 hours is much better.
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  35. #57395
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    Quote Originally Posted by tarmyg View Post
    Completly stole Clarky's arm routine today. I worked it insanely hard.
    Oh. I’m gonna have to find this!

    Welcome back Clarky!

    Need to get back to regular lifting. I’m better when I do.

    Warmup
    4 sets of 12 reps
    Squats
    Sumo squats
    High set up lunges
    Glute machine
    Hack squats
    Leg curls
    Ab and ad
    Seated calf
    20 min incline treadmill

  36. #57396
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    Quote Originally Posted by kelkel View Post
    Nice! Talking about your legs that is.
    They will be sore tomorrow!
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  37. #57397
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    Quote Originally Posted by GirlyGymRat View Post
    Oh. I’m gonna have to find this!

    Welcome back Clarky!

    Need to get back to regular lifting. I’m better when I do.

    Warmup
    4 sets of 12 reps
    Squats
    Sumo squats
    High set up lunges
    Glute machine
    Hack squats
    Leg curls
    Ab and ad
    Seated calf
    20 min incline treadmill
    As you're getting back into lifting, this is the perfect time to join the most improved contest. Do it! It'll be fun. Kitty and I are in it. We can girl bond!
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  38. #57398
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    Ran out of zolpidem something tells I'm not forgetting of going to the pharmacy tomorrow...

    Ffs, got meetings in morning grrr
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  39. #57399
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    Quote Originally Posted by Mr.BB View Post
    Ran out of zolpidem something tells I'm not forgetting of going to the pharmacy tomorrow...

    Ffs, got meetings in morning grrr

    Like that stuff as well. Scripted for it.
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  40. #57400
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    Quote Originally Posted by kelkel View Post
    Like that stuff as well. Scripted for it.
    Like it too, love it when on tren

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