**Marcus's HIT Dungeon**

[kelkel]

Saw an old exercise on social media a week ago or so and said damn, I used to like them. I tried it for bi's at the end of the past two workouts and damn, what a unique (as in good) feeling. I'm always looking for anything different as my equipment is limited.

It's a seated curl using a lat pulldown apparatus with a bar that spins (grip moves). Slide in on the seat to where the bar is in line with about the back of your head and try to curl it down. It will feel like your failing as you'll see your elbows bend down as well, it can't be helped so consider it part of the movement. Try it at the end of your bicep workout. It's a great change of pace. Report back please.

Note: You will hit yourself in the head at least once. If not, you ain't trying....

[GirlyGymRat]

Well, now I have hemorrhoid issues. LOL

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We are a close bunch. LOLOLOL

[GirlyGymRat]

Saw an old exercise on social media a week ago or so and said damn, I used to like them. I tried it for bi's at the end of the past two workouts and damn, what a unique (as in good) feeling. I'm always looking for anything different as my equipment is limited.

It's a seated curl using a lat pulldown apparatus with a bar that spins (grip moves). Slide in on the seat to where the bar is in line with about the back of your head and try to curl it down. It will feel like your failing as you'll see your elbows bend down as well, it can't be helped as consider it part of the movement. Try it at the end of your bicep workout. It's a great change of pace. Report back please.

Note: You will hit yourself in the head at least once. If not, you ain't trying....

The last time you tried out something new and different .....well, be careful!

[marcus300]

Saw an old exercise on social media a week ago or so and said damn, I used to like them. I tried it for bi's at the end of the past two workouts and damn, what a unique (as in good) feeling. I'm always looking for anything different as my equipment is limited.

It's a seated curl using a lat pulldown apparatus with a bar that spins (grip moves). Slide in on the seat to where the bar is in line with about the back of your head and try to curl it down. It will feel like your failing as you'll see your elbows bend down as well, it can't be helped so consider it part of the movement. Try it at the end of your bicep workout. It's a great change of pace. Report back please.

Note: You will hit yourself in the head at least once. If not, you ain't trying....

Have you got any video footage because I'm not getting it from your explanation mate?

Its late over here so i'm a bit slow

[kelkel]

Have you got any video footage because I'm not getting it from your explanation mate?

Its late over here so i'm a bit slow

Will try to find something but you're basically sitting like you are going to do a pull down with an underhand grip. You curl it down but as stated your elbows will bend. Basically an overhead cable curl.

[kelkel]

The last time you tried out something new and different .....well, be careful!

I remember it well.

[almostgone]

Saw an old exercise on social media a week ago or so and said damn, I used to like them. I tried it for bi's at the end of the past two workouts and damn, what a unique (as in good) feeling. I'm always looking for anything different as my equipment is limited.

It's a seated curl using a lat pulldown apparatus with a bar that spins (grip moves). Slide in on the seat to where the bar is in line with about the back of your head and try to curl it down. It will feel like your failing as you'll see your elbows bend down as well, it can't be helped so consider it part of the movement. Try it at the end of your bicep workout. It's a great change of pace. Report back please.

Note: You will hit yourself in the head at least once. If not, you ain't trying....

Ah, gotcha! So a D ring handle would work since it swivels if you grip the straight part of the bar or perhaps an EZ curl bar as long as the bar can spin as you progress through the curling movement? Almost as if you were going to do a pulldown behind your head, but instead curl it to the back/crown of your head? Or did I completely fumble the ball?

[marcus300]

Will try to find something but you're basically sitting like you are going to do a pull down with an underhand grip. You curl it down but as stated your elbows will bend. Basically an overhead cable curl.

Oh yes got you

[marcus300]

For those who take NAC daily what mg you taking 600 or 1200mg? Do you split dose it or all at once and what difference did you see in your values if they were high?

[PeanutbutterDC]

For those who take NAC daily what mg you taking 600 or 1200mg? Do you split dose it or all at once and what difference did you see in your values if they were high?

I take 1200mg every morning. Haven't tested

[marcus300]

I take 1200mg every morning. Haven't tested

Thankyou PB

[tarmyg]

I take 1200mg every morning. Haven't tested

Same here!

[tarmyg]

Will try to find something but you're basically sitting like you are going to do a pull down with an underhand grip. You curl it down but as stated your elbows will bend. Basically an overhead cable curl.

Would a chin-up activate in the same way Kel?

[tarmyg]

Worked legs today. Zero impact exercises. Slow and controlled. Could hardly walk out of the gym. Meet a Spanish girl at the gym. Meeting another white person in the gym is like finding a unicorn around here so grabbing coffee later to talk about the place we live. All in all a good day in the gym and in life in general!

[kelkel]

Ah, gotcha! So a D ring handle would work since it swivels if you grip the straight part of the bar or perhaps an EZ curl bar as long as the bar can spin as you progress through the curling movement? Almost as if you were going to do a pulldown behind your head, but instead curl it to the back/crown of your head? Or did I completely fumble the ball?

You got it.

Oh yes got you

10-4

Would a chin-up activate in the same way Kel?

You'd think so but I'm pretty damn sure I'd remember and it doesn't feel anything like this. Give it a go. I feel the piss outta this little move.

[kelkel]

For those who take NAC daily what mg you taking 600 or 1200mg? Do you split dose it or all at once and what difference did you see in your values if they were high?

1200 but it's been years and years since testing.

[cousinmuscles]

For those who take NAC daily what mg you taking 600 or 1200mg? Do you split dose it or all at once and what difference did you see in your values if they were high?

If you're concerned about HDL:
https://www.ncbi.nlm.nih.gov/pubmed/8108311

Abstract
Changes in plasma lipid-lipoprotein levels were evaluated in 10 hyperlipidemic patients during treatment with progressive doses (from 1200 mg day-1 to 3600 mg day-1) of N-acetylcysteine (NAC). Plasma total cholesterol and triglyceride levels, as well as those of lipoprotein (a) did not change to an appreciable extent, even with the highest dosage. However, the HDL-cholesterol levels showed a significant, dose-related rise, the mean absolute increase, with the highest NAC dose, being of approximately 10 mg dl-1 (16.2%). The rise of HDL-cholesterol was independent of changes in other lipid-lipoprotein parameters, suggesting a possible direct effect of NAC on the HDL system.

[IronClydes]

I would do one body part per session- 5 sessions per week with 2 rest days. Let us know how you're getting on

To be clear, do the 3-4 bike sessions on the same days, leaving the rest days totally off?

And cardio post-weights?

I am currently doing one body part per day in this fashion:

Chest
Back
Bike and legs
Shoulders
Bike
Arms
Bike

So, the only weight day mixed with biking is legs; which is suitable as my leg day is more of a pullback session and the biking is a good warmup for it.

This means I get 2 days rest from upper body training and weights. But I do the cardio on bike those days. That way I’m not doing too much hon any given day and I spread the stress out over the week to allow recovery time from RT to cardio to RT.

Thanks!


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[kelkel]

Finally a "normal" squat day. Been dealing with a wee niggle in my lower right back that I've been to the chiro for a couple times already. Every time I'd squat I'd either have to stay real light or I'd start to feel an impingement. Like someone starting to dig a knuckle into your back at which time I'd always rack it immediately to prevent it from getting worse.

Anyway, just ranting a little but it was great to get back to fighting weight for 10 easy reps. I didn't push it for a second set just yet...

Extensions: 3 working - 15-20
Squats: 1 heavy 10 reps (couple of the prior sets kinda-sorta count too)
Verticals: 3 sets 12 ish reps
Single leg dumbell lunges: 2 sets 20 reps per leg

Felt great. Feeling it today. Off to hit hams and calves now.

[marcus300]

Finally a "normal" squat day. Been dealing with a wee niggle in my lower right back that I've been to the chiro for a couple times already. Every time I'd squat I'd either have to stay real light or I'd start to feel an impingement. Like someone starting to dig a knuckle into your back at which time I'd always rack it immediately to prevent it from getting worse.

Anyway, just ranting a little but it was great to get back to fighting weight for 10 easy reps. I didn't push it for a second set just yet...

Extensions: 3 working - 15-20
Squats: 1 heavy 10 reps (couple of the prior sets kinda-sorta count too)
Verticals: 3 sets 12 ish reps
Single leg dumbell lunges: 2 sets 20 reps per leg

Felt great. Feeling it today. Off to hit hams and calves now.

Nice Kel, very nice

[GirlyGymRat]

Yoga for 75 minutes. Lovely!

[marcus300]

Yoga for 75 minutes. Lovely!

I've been trying to do a few moves with Mrs Marcus but I'm struggling. I am working on flexibility though

[kelkel]

I've been trying to do a few moves with Mrs Marcus

I'm not the least bit surprised.

[charger69]

For those who take NAC daily what mg you taking 600 or 1200mg? Do you split dose it or all at once and what difference did you see in your values if they were high?

I used Halo and Winnie and two weeks after stopping, I had blood tests. Liver was sky high still. I was taking NAC and TUDCA but not consistently during those two weeks. I usually take about 2800 while taking orals.
I highly recommend adding TUDCA also.


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[GirlyGymRat]

I've been trying to do a few moves with Mrs Marcus but I'm struggling. I am working on flexibility though

Excellent! My flexibility has diminished in last 2 years. I’m a work in progress too!

[tarmyg]

You'd think so but I'm pretty damn sure I'd remember and it doesn't feel anything like this. Give it a go. I feel the piss outta this little move.

Is this correct Kel? I used it as a finisher today and with the amount of blood in the muscles, it was hard to contract more than this. My chest is touching the pole so I can not get closer.

[kelkel]

Is this correct Kel? I used it as a finisher today and with the amount of blood in the muscles, it was hard to contract more than this. My chest is touching the pole so I can not get closer.

Yep! What did you think?

[tarmyg]

Yep! What did you think?

Loved it. I see the difference from a chin-up too as this uses the muscle in a different way. With a chin-up, you are more "forward" and this forces the pull more back. Not sure I am explaining it correctly but as a finisher, I thought it was great.

[kelkel]

Loved it. I see the difference from a chin-up too as this uses the muscle in a different way. With a chin-up, you are more "forward" and this forces the pull more back. Not sure I am explaining it correctly but as a finisher, I thought it was great.

Well said. It's a great change of pace. Completely different feel.

[clarky.]

hi fellas/ladies, got back done the night, good session. Wee niggle from the bottom left side of my back from the first exercise. Any way here goes,

Seated cable rows, 1w TD. (New weight) PB on W

T bars 2 w 1 drop

Kneeling pd's 3 sets as the stack uh grip

Straight arm pd's 2w 1 drop

Cardio 10 min 2.5 mile

Done.

[almostgone]

hi fellas/ladies, got back done the night, good session. Wee niggle from the bottom left side of my back from the first exercise. Any way here goes,

Seated cable rows, 1w TD. (New weight) PB on W

T bars 2 w 1 drop

Kneeling pd's 3 sets as the stack uh grip

Straight arm pd's 2w 1 drop

Cardio 10 min 2.5 mile

Done.

Nice, Clarky, and you must have been a runner before. 2.5 miles in 10 minutes is smoking/shitting and getting it.

[cousinmuscles]

Nice, Clarky, and you must have been a runner before. 2.5 miles in 10 minutes is smoking/shitting and getting it.

Damn! 2.5 miles = 4km. 4km/10 min = 24km/h. Insane, my knees would collapse lol, that is really good.

[almostgone]

Damn! 2.5 miles = 4km. 4km/10 min = 24km/h. Insane, my knees would collapse lol, that is really good.

I might could hit that pace briefly, very briefly, but no way could I sustain it. Clarky is definitely motivating me to push things more intensely.

[kelkel]

Cardio 10 min 2.5 mile

Done.

Downhill?

[almostgone]

hi fellas/ladies, got back done the night, good session. Wee niggle from the bottom left side of my back from the first exercise. Any way here goes,

Seated cable rows, 1w TD. (New weight) PB on W

T bars 2 w 1 drop

Kneeling pd's 3 sets as the stack uh grip

Straight arm pd's 2w 1 drop

Cardio 10 min 2.5 mile

Done.

Nice, Clarky, and you must have been a runner before. 2.5 miles in 10 minutes is smoking/shitting and getting it.

Clarky, since I'm a ginger is there a certain type of speed kilt that will help my running?

[almostgone]

Downhill?

It would have to be for me. That's the only way I could get up that kind of velocity.....downhill rolling.

[kelkel]

Shoulders and tri's today!

Smith front press: 3 sets 6-8 reps
Laterals: 3 sets 10-12 reps (these are always done strict and from the side of the thighs, no swinging)
Dumbell press: 3 sets 10-12 reps
Rear laterals: 3 sets 12-15 reps done on incline bench

Pushdowns: 3 sets 10 ish reps
Skull crushers with low cable: 3 sets 10-12 ish
Cable dips (basically pushdowns behind the back) 3 sets 10-15 reps

Good day.

[tarmyg]

Good CrossFit training today. Got an impromptu competition tomorrow. I'll be the oldest by a measure of 20-years, easily, so that should be fun. Not going to let them get away easy though and will do my absolute best to keep up.

Today's training

Clean and Jerk Complex
On the 2:00 x 7:
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk
Worked up to 80kg

Deadlift
On the Minute x 8
2 Repetitions - worked up to 170kg

“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts - 62kg
15 Barbell-Facing Burpees
9 Push Jerks - 62kg

[IronClydes]

To be clear, do the 3-4 bike sessions on the same days, leaving the rest days totally off?

And cardio post-weights?

I am currently doing one body part per day in this fashion:

Chest
Back
Bike and legs
Shoulders
Bike
Arms
Bike

So, the only weight day mixed with biking is legs; which is suitable as my leg day is more of a pullback session and the biking is a good warmup for it.

This means I get 2 days rest from upper body training and weights. But I do the cardio on bike those days. That way I’m not doing too much hon any given day and I spread the stress out over the week to allow recovery time from RT to cardio to RT.

Thanks!


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[marcus300]

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Sounds like a plan and all you can do is try it and see, report some of your training sessions here and lets us know how you coping every week. You may need to adjust things but let's see how it develops