**Marcus's HIT Dungeon**

[almostgone]

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.

[PeanutbutterDC]

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

[tarmyg]

No training but plenty of sun and water. In the middle of the monsoon so we are lucky.

[clarky.]

Hi everyone

[kelkel]

Hello clarky.

[cousinmuscles]

Hi everyone

Welcome back

[PeanutbutterDC]

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

[almostgone]

Hi everyone

You back at home now, Clarky?

[clarky.]

You back at home now, Clarky?

Hi mate, yes back home and all things going ok now.

[clarky.]

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.

[clarky.]

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.

[clarky.]

Hope everyone is doing good, i caught up with the big man, not good there.

[tarmyg]

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!

[kelkel]

Hope everyone is doing good, i caught up with the big man, not good there.

Well that's not good to hear.

[PeanutbutterDC]

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

[PeanutbutterDC]

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

[hammerheart]

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.

[Mr.BB]

Im hungry

Hate cutting. Might hit the cookies at any minute

[cousinmuscles]

Im hungry

Hate cutting. Might hit the cookies at any minute

Join the comp mate

[Mr.BB]

Join the comp mate

Too much going on

[almostgone]

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.

[tarmyg]

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.

[PeanutbutterDC]

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

[almostgone]

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.

[almostgone]

Chest lift tonight!

[almostgone]

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.

[GirlyGymRat]

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!

[kelkel]

Got the message that I did very well on the test Friday.

Made me think of this AG:

[kelkel]

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.

[clarky.]

Well that's not good to hear.

A know :/

[clarky.]

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.

[clarky.]

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.

[almostgone]

Made me think of this AG:

LOL, good one!

[almostgone]

Ok, back to bed for a bit longer. 3 hours sleep just doesn't work for me. 8- 9 hours is much better.

[GirlyGymRat]

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

[GirlyGymRat]

Nice! Talking about your legs that is.

They will be sore tomorrow!

[PeanutbutterDC]

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!

[Mr.BB]

Ran out of zolpidem something tells I'm not forgetting of going to the pharmacy tomorrow...

Ffs, got meetings in morning grrr

[kelkel]

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.

[Mr.BB]

Like that stuff as well. Scripted for it.

Like it too, love it when on tren