**Marcus's HIT Dungeon**

[kelkel]

Focus was on booty.

What a coincidence.

[marcus300]

Good day. I blame Marcus for this. I'll explain. For years I only worked out 3 days per week and loved it. Just had to do several body parts per session to get it all in. I finally decided to try adding a couple days and doing less per day (like I did years ago) and I'm hooked again. Brought some life back to me I think, assuming that's possible. Now I think I'm at the point that I can't go back to the 3 day thing. Bastard.

I'll take that mate, I'd prefer to be a English bastard but I'll take simple bastard nether the less

[GirlyGymRat]

What a coincidence.

lol

Working booty today again!

[kelkel]

lol

Working booty today again!

Prove it.

[tarmyg]

Worked out with two of my girlfriends today. Big smile on both of their faces as one got a huge promotion and the other got an amazing job offer in Singapore. Made for a very intense and "let's get this shit done" type of workout. Great stuff. Worked chest and I would say I have Marcus technique done with the exception of doing very heavy negative reps as I got no one to get the free weights back in position. Regardless, great chest workout.

[almostgone]

5 ounces of steak, a dozen seared shrimp, and a small potato. Believe I'll go get involved with the squat rack here in a bit before I go to work.

[kelkel]

5 ounces of steak, a dozen seared shrimp, and a small potato. Believe I'll go get involved with the squat rack here in a bit before I go to work.

Nice. Back on my agenda after another cup of coffee.

[almostgone]

Didn't get into lifting as deep as I wanted, but it is something done.


Crunches- 160
Leg extensions - 50-ish reps @ a light to moderate weight.
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
2 plates/side - 1 x 20
Plate/side - 1 x 20

Had in mind to grab a second set @ 3 plates and get in some seated calf work, but it was just f-in brutal in my shop today and I wimped out. Also got Nose Tork on my hands and therefore my mouthpiece. Stung like a b!tch.

89°F, 52% humidity, real feel temp = 99°
57 minutes.

[PeanutbutterDC]

Personal best last night: squatted about 300#. My neighbor came home drunk and took a tumble in front of his house. He assisted the lift a little.

[almostgone]

Personal best last night: squatted about 300#. My neighbor came home drunk and took a tumble in front of his house. He assisted the lift a little.

Well done! Did you call him early in the morning to test his sound sensitivity? Pretty sure I would have at least considered it.

[tarmyg]

My biggest accomplishment is 9-years old today! Have a great day guys.

[GirlyGymRat]

Awhhh. So sweet!

[GirlyGymRat]

Prove it.

How exactly?

[GirlyGymRat]

Boot camp conditioning and yoga. Great way to start the weekend!

[kelkel]

How exactly?

Damn. I can't handle this pressure.

[kelkel]

My biggest accomplishment is 9-years old today! Have a great day guys.

It's an awesome thing!

[clarky.]

Hi fellas/ladies not been to the gym for a wk i know but it's life eh. Sitting good, weighed my self this morning. 15s.2 & half (212lb) a lot leaner and still holding some good muscle so chuffed at that.

I want to sit around the 15s mark and lean out a tad more. Sorry for not being around the last month or so, i'll be back shortly once some things get sorted out in my life.

Hope yous are all doing great.

[GirlyGymRat]

Trying a different approach for next 4 weeks, minimum 4 days a week then switching to mostly weights. I lifted this from fB friend who has a personal trainer.

[almostgone]

Trying a different approach for next 4 weeks, minimum 4 days a week then switching to mostly weights. I lifted this from fB friend who has a personal trainer.

That's looks like a lot of quality work. I'm guessing treadmilling?

[GirlyGymRat]

That's looks like a lot of quality work. I'm guessing treadmilling?

Yes I forgot to mention treadmill. Did the full 50 minutes. I found the first 20 minutes with 10 min mile more challenging. I used to run more regularly....my cardio endurance needs improving.

I burned 465 calories. I’m trying to hold 1200 daily so my tummy is making some noise. lol

[almostgone]

Yes I forgot to mention treadmill. Did the full 50 minutes. I found the first 20 minutes with 10 min mile more challenging. I used to run more regularly....my cardio endurance needs improving.

I burned 465 calories. I’m trying to hold 1200 daily so my tummy is making some noise. lol

I'll be quite honest with you, my endurance is horrendous for walking or running, not nearly so much for slow heavier lifting. I'm going to hijack that routine if you don't mind and see what I can do with it a couple of days each week. I'm sure I will have to alter it until I get my wind built back up, but I like it because it has a structure to it.
Thank you for sharing that!

[GirlyGymRat]

I'll be quite honest with you, my endurance is horrendous for walking or running, not nearly so much for slow heavier lifting. I'm going to hijack that routine if you don't mind and see what I can do with it a couple of days each week. I'm sure I will have to alter it until I get my wind built back up, but I like it because it has a structure to it.
Thank you for sharing that!

I rarely see big guys on treadmills. Most are not carrying any substantial amount of muscles.

I was kinda in shock that I was sucking wind after 1 minute at 10 mm.

The friend who posted this lost a substantial amount of fat from upper thighs to waist. I never thought of this approach myself!

I was looking at past fB uploads....was fairly lean after I ran my most aggressive stack of primo and var. I’m thinking it’s gonna happen again this winter....gotta cut first. Hope this does the trick!

[kelkel]

Hi fellas/ladies not been to the gym for a wk i know but it's life eh. Sitting good, weighed my self this morning. 15s.2 & half (212lb) a lot leaner and still holding some good muscle so chuffed at that.

I want to sit around the 15s mark and lean out a tad more. Sorry for not being around the last month or so, i'll be back shortly once some things get sorted out in my life.

Hope yous are all doing great.

You're going to need a doctors note.....

[almostgone]

I rarely see big guys on treadmills. Most are not carrying any substantial amount of muscles.

I was kinda in shock that I was sucking wind after 1 minute at 10 mm.

The friend who posted this lost a substantial amount of fat from upper thighs to waist. I never thought of this approach myself!

I was looking at past fB uploads....was fairly lean after I ran my most aggressive stack of primo and var. I’m thinking it’s gonna happen again this winter....gotta cut first. Hope this does the trick!

I definitely need to spend more time improving my cardio. I'm getting old.

[marcus300]

Got to go to hospital guys so may not be around for a couple of days. I'll be back soon enough I hope

Keep training

[almostgone]

Headed to the shop here in a few to work my back. After that, it's a pre-employment physical. Hopefully, they won't freak over the pacemaker scar. Pretty sure I'm going to get fondled to check for a hernia. Have my fingers crossed they aren't concerned about checking my.prostate.

[almostgone]

Got to go to hospital guys so may not be around for a couple of days. I'll be back soon enough I hope

Keep training

Morning, Marcus! Hope the hospital stay is short and sweet.

[GirlyGymRat]

AG. The treadmill hiit workout was inadvertently cropped. Hope this one doesn’t.

[tarmyg]

Got to go to hospital guys so may not be around for a couple of days. I'll be back soon enough I hope

Keep training

Hope everything is working out Marcus!

[almostgone]

AG. The treadmill hiit workout was inadvertently cropped. Hope this one doesn’t.

Thank you, GGR, you rock!!! Going to start this soon and get as deep into it as I can in between lifting days and build from there..

[almostgone]

Well, got my physical for the new job done except because of the stupid cardiac history and the time that I had my pacemaker, I have to see another Dr. If he fondles me too, I'm going to have to raise some questions.
Everything else went well. Vision, urine, hearing in the good ear, range of motion, grip strength, etc. was all good. Of course I won't get the hair drug test back for a week or so, but the urine was a pass. Definitely not worried about passing a drug screening anyway. Just hope they don't hold the cardiac crap against me.
Will post up my lift when I get home.

[almostgone]

Crunches- 150
Close grip o'hand pulldowns - 3 w/u, Work - 7+, rest pause, 3+ w/ a slow 10 count negative on the partial reps.
D-ring bar pulldowns - 1 w/u, Work - 6+, rest pause, ,3+ w/ slow 10 count negatives on the partial reps.
Meadows rows - 2 w/u, Work L - 8, rest pause, 4. Work R - 8, rest pause, 6.
Low pulley rows w/ V handles - 1 w/u, Work 1- 6+ reps w/ slow 10 count negative on the partial rep. Drop a little weight. Work 2 - 7+ reps w/ a slow 10 count negative on partial rep.

47 minutes.

[kelkel]

Think positive Marcus!

[kelkel]

Well, got my physical for the new job done except because of the stupid cardiac history and the time that I had my pacemaker, I have to see another Dr. If he fondles me too, I'm going to have to raise some questions.

Questions such as: What's your phone mumber? Can I see you again? Promise to call me? And so on?

[almostgone]

Questions such as: What's your phone mumber? Can I see you again? Promise to call me? And so on?

Exactly! Left handed or right....assless chaps or not....the standard stuff.

[GirlyGymRat]

Questions such as: What's your phone mumber? Can I see you again? Promise to call me? And so on?

Thx for sharing your go to questions!

[GirlyGymRat]

I had to run an errand close to home and don’t feel like going to gym. So I’m debating. Nap or not to nap then go to gym.


what’s going to get me closer to my 450 cal burned deficit for the day?



I’m walking out the door

[almostgone]

I had to run an errand close to home and don’t feel like going to gym. So I’m debating. Nap or not to nap then go to gym.


what’s going to get me closer to my 450 cal burned deficit for the day?



I’m walking out the door

Walk to your errand?

[hammerheart]

AG how's the weather over there. Heard something about an hurricane approaching.

Sent from my SM-G531F using Tapatalk

[GirlyGymRat]

Walk to your errand?

Not THAT close!










#alwaysone