**Marcus's HIT Dungeon**

[tarmyg]

Hi everyone,

Week 1 of the Team Competition done and we officially suck. Thus far not my fault but we got one week to go with new workouts so I still have time to blow it ;-)

I already posted workout 1 here are the other three.

Workout 2
For time:
20 synchronized squat cleans, 135 lb.
20 synchronized squat cleans, 185 lb.
20 synchronized squat cleans, 225 lb.
Time cap: 7 minutes
Tiebreak: Time after every 20 reps
SCORE: 25 reps. My Teammate kept dropping 185 which kept the score down. He is getting married soon so mind was somewhere else.

Workout 3
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts, 225 lb.
Time cap: 45 min.
SCORE: 7min 55sec.

Workout 4
5 rounds for time of:
50 double-unders (each)
50-ft. synchronized overhead lunge
50-lb. dumbbell
Time cap: 15 minutes
SCORE: Again my Teammate "forgot" how to do double unders so we got stuck at 418 reps. His future wife was watching so who knows what happened :-)

As much as I did well this round the movements coming up (Announced on Thursday morning my time) could make it my time to suck. One never know what is coming.

[almostgone]

Eating a little steak and grits then off to the shop before work. Will post it up later this evening.

[almostgone]

Look forward to this since I have zero mechanical know how.

Shoot, you have the eye for putting together exercises with a minimum of equipment. Damn it, there's a word I'm looking for here....it's like field expedient, but it's one word.




Edit: Improvise, that's it. Brain is running slow this morning. Back to lifting now!

[RaginCajun]

Hi everyone,

Week 1 of the Team Competition done and we officially suck. Thus far not my fault but we got one week to go with new workouts so I still have time to blow it ;-)

I already posted workout 1 here are the other three.

Workout 2
For time:
20 synchronized squat cleans, 135 lb.
20 synchronized squat cleans, 185 lb.
20 synchronized squat cleans, 225 lb.
Time cap: 7 minutes
Tiebreak: Time after every 20 reps
SCORE: 25 reps. My Teammate kept dropping 185 which kept the score down. He is getting married soon so mind was somewhere else.

Workout 3
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts, 225 lb.
Time cap: 45 min.
SCORE: 7min 55sec.

Workout 4
5 rounds for time of:
50 double-unders (each)
50-ft. synchronized overhead lunge
50-lb. dumbbell
Time cap: 15 minutes
SCORE: Again my Teammate "forgot" how to do double unders so we got stuck at 418 reps. His future wife was watching so who knows what happened :-)

As much as I did well this round the movements coming up (Announced on Thursday morning my time) could make it my time to suck. One never know what is coming.

Damn!

[kelkel]

Shoot, you have the eye for putting together exercises with a minimum of equipment. Damn it, there's a word I'm looking for here....it's like field expedient, but it's one word.




Edit: Improvise, that's it. Brain is running slow this morning. Back to lifting now!

That's just basic survival in my dungeon. I'm always staring at what equipment I have and wondering what I can do different with it. Heard from my physical therapist this morning (guy who rehabbed both hamstrings) and he wants me to ride up to a gym equipment warehouse with him later this week or next. It's about an hour away from here. I told him about it a while back.

He's been off from work for about 6 months due to a non-compete clause as he's opening up his own facility not far from me in town. I've been wanting to see this warehouse for a while now as they sell both new and used equipment. See what deals I can find.

[almostgone]

That's just basic survival in my dungeon. I'm always staring at what equipment I have and wondering what I can do different with it. Heard from my physical therapist this morning (guy who rehabbed both hamstrings) and he wants me to ride up to a gym equipment warehouse with him later this week or next. It's about an hour away from here. I told him about it a while back.

He's been off from work for about 6 months due to a non-compete clause as he's opening up his own facility not far from me in town. I've been wanting to see this warehouse for a while now as they sell both new and used equipment. See what deals I can find.

Hell yes, may as well hook up a trailer.!
That sounds promising, plus you will have access to his services even closer? Not that you want to need him for rehab, but it will be nice to have quicker access.

[kelkel]

Hell yes, may as well hook up a trailer.!
That sounds promising, plus you will have access to his services even closer? Not that you want to need him for rehab, but it will be nice to have quicker access.

He's a good guy and excellent at his craft. Good to have a friend in that arena and his new office will be less than a mile away as the crow flies as well.

[almostgone]

Ok, settled in at home. Legs are soooo wiped from this morning! I'm happy. Just finished unloading the item below from my truck. It may look light but it isn't. Legs and frame are 3" channel iron, feet are 1/2" plate, and the top is 3/4" plate. It's only 16" x 34", but f-in heavy for it's size, plus my legs are smoked. Believe it or not it was headed to the scrap bin, so the price was right.
Will shoehorn it in the shop somewhere.

https://postimg.cc/w1JhPQTf

[almostgone]

Legs this morning:

Crunches -150
Leg extensions - 2 w/u, Work - 27, rest pause, 9.
Hack squats - 2 w/u, Work-8
Reverse hacks squats - 1 w/u, Work- 10
Standing calf raises w/ a double pump at the top of the rep- Work 1 - 12 , rest pause, 7. Stretch calves off of 4x4 for 1 minute. Work 2 - 7. Stretch calves for another minute.
Leg press - 1 w/u, Work 1 ( feet wide ) -8 Work 2 (feet narrow) - 10

47 minutes.

[almostgone]

Managed to hobble down to the shop and put a few miles on the treadmill this morning.

[tarmyg]

Ok, settled in at home. Legs are soooo wiped from this morning! I'm happy. Just finished unloading the item below from my truck. It may look light but it isn't. Legs and frame are 3" channel iron, feet are 1/2" plate, and the top is 3/4" plate. It's only 16" x 34", but f-in heavy for it's size, plus my legs are smoked. Believe it or not it was headed to the scrap bin, so the price was right.
Will shoehorn it in the shop somewhere.

https://postimg.cc/w1JhPQTf

That is one solid bench. What will you be using it for or could you not see it going to waste?

[charger69]

Managed to hobble down to the shop and put a few miles on the treadmill this morning.

Aren’t rev hack squats super bad for your back?


Sent from my iPhone using Tapatalk

[almostgone]

That is one solid bench. What will you be using it for or could you not see it going to waste?

Actually both things. I may make it a smaller welding table or mount a vise in one end for general use. It was free so I couldn't pass on it.

[almostgone]

Aren’t rev hack squats super bad for your back?


Sent from my iPhone using Tapatalk

They actually feel good to me , Charger. I do them on my 45° angle leg press and only use 400-490lbs. Since the frame and rollers carry the load, it's mainly just a pure pushing/ upwards drive type of movement.
Kind of like this:
https://youtu.be/PoFlWvnLOiU

[Capebuffalo]

What’s new AG? Raining your way? Off and on most of today. Man we needed it. I turned the sprinklers on for 5he first time this year Sunday.

[almostgone]

What’s new AG? Raining your way? Off and on most of today. Man we needed it. I turned the sprinklers on for 5he first time this year Sunday.

Just a smidge of a drizzle. Looked threatening several times but nothing makes from the clouds.

Think I screwed us on the rain? We had regular rain, and then the hurricane rolled up to us, so I cleaned out the gutters on the house and shop. Since that the volume of rain = bird piss.

[Capebuffalo]

Just a smidge of a drizzle. Looked threatening several times but nothing makes from the clouds.

Think I screwed us on the rain? We had regular rain, and then the hurricane rolled up to us, so I cleaned out the gutters on the house and shop. Since that the volume of rain = bird piss.

Go out and was Mrs. AG’s car and your truck. That will make it rain.

[tarmyg]

Worked chest today. Felt pretty darn good. Got an amazing pump. Got about 5-weeks left on this cycle and it is going pretty well. I'm pretty fluffy (read fat) at this point but I'd rather be that than being able to look back saying I missed gaining some muscle because I did not eat enough. Going to start cutting away the fat on December 1st and run that until end of February when the new competition season starts. After that, it is really time to focus on the Physique show I am doing in December 2019 (Jerai Classic). Not sure they ever had a non-Indian compete there so that should be interesting.

Going to run a picture log for this next phase I think. Never done that and always good to keep one accountable.

[RaginCajun]

Worked chest today. Felt pretty darn good. Got an amazing pump. Got about 5-weeks left on this cycle and it is going pretty well. I'm pretty fluffy (read fat) at this point but I'd rather be that than being able to look back saying I missed gaining some muscle because I did not eat enough. Going to start cutting away the fat on December 1st and run that until end of February when the new competition season starts. After that, it is really time to focus on the Physique show I am doing in December 2019 (Jerai Classic). Not sure they ever had a non-Indian compete there so that should be interesting.

Going to run a picture log for this next phase I think. Never done that and always good to keep one accountable.

You won’t be as tan as those India people! Haha

[kelkel]

Great leg day yesterday.

Extensions: 3 working at 15-20 reps
Squats: 3 working but one quite heavy at 10 reps
Verticals: 3 sets 12-15 reps
Dunbell single leg lunges: 2 sets 20 reps

Feeling it today.

[Capebuffalo]

Batten down the hatches AG. Line headed your way. We are getting hammered. Need the rain though

[almostgone]

Batten down the hatches AG. Line headed your way. We are getting hammered. Need the rain though

Saw that on the way home. Looks rough out to the southwest!

[almostgone]

Batten down the hatches AG. Line headed your way. We are getting hammered. Need the rain though

Yeah, they just posted a t'storm warning with a chance of quarter sized hail.

[Capebuffalo]

Round two about to get to you Ag.

[tarmyg]

Good morning everyone,

Just back from Round 2 of Team Competition. Did one workout today so we got 3 more to go. Today was all about conditioning.

2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total) - We decided to switch every 5

Time cap: 20 minutes
SCORE: 17.53 minutes

[almostgone]

Round two about to get to you Ag.

Most of the heavy stuff dodged us, but we did get a little rain finally!

[almostgone]

Trying to pry my eyes open then off to the shop for some treadmilling.

[Capebuffalo]

Morning.

[almostgone]

Got plenty of lifting in at work today and again when I got home. Purchased a Lista swing door cabinet weighs ~ 450 lbs and the shelves roll out for easy access.
Got a really good deal on it.



Storming here in SC right now so uploads take forever. Will try to upload a pic later.

Edit: Got a pic to upload. This frigging this is heavy! Got it unloaded by myself, but it was a workout! Not bad for $60.

[almostgone]

Oh yeah, the place where I work ceases operations today, so I'm getting "fired" on my.54th birthday.
Start work elsewhere in 3 weeks.
My b'day present to myself is to drop some lbs. by Christmas. Possibly a "wee" blast is in my future. .

[Capebuffalo]

Oh yeah, the place where I work ceases operations today, so I'm getting "fired" on my.54th birthday.
Start work elsewhere in 3 weeks.
My b'day present to myself is to drop some lbs. by Christmas. Possibly a "wee" blast is in my future. .

What’s older than Ag? Dirt. Dirt is older than AG. Just kidding.
Happy Birthday buddy.
Everything happens for a reason in Gods plan.

[almostgone]

What’s older than Ag? Dirt. Dirt is older than AG. Just kidding.
Happy Birthday buddy.
Everything happens for a reason in Gods plan.

Thanks, Cape, and I absolutely agree!

[Capebuffalo]

Birthday cake and birthday sex. Going to be a big day for you. I’m jealous.

[almostgone]

Birthday cake and birthday sex. Going to be a big day for you. I’m jealous.

LOL, no cake, but round 1 of the other has been covered!

[Capebuffalo]

LOL, no cake, but round 1 of the other has been covered!

Ha ha. Heck yeah.

[kelkel]

Birthday cake and birthday sex. Going to be a big day for you. I’m jealous.

Well, that's 10 minutes out of the day. Figure 8 for the cake, maybe 2 for the sex assuming things work as expected.

Regardless, happy birthday brother!

[almostgone]

Much appreciated, Kel!

[almostgone]

About a half hour and I can walk away from 16+ years of my life.

[kelkel]

The time has come AG.

Bigger and better things.

[Capebuffalo]

Onward and upward AG.