**Marcus's HIT Dungeon**

[Proximal]

Workout #2 in the books. Brought 3 cases of wine from the store to my trunk and then from my trunk to inside of the house. Time to refuel.

[kelkel]

Damn!!! That's a big change in HDL and pretty dang good on LDL. What changes did you make, Kel.

I think I recall you adding in a supp, but I can't recall the name right now. Maybe something like AMLA, but that wasn't it?

Well, I'd run out of Slo-Niacin so I switched to Endur-Acin as Amazon wasn't cooperative. Upped the Acin to twice per day. Remember i also added a little cardio after upper body workouts. Seriously not much but maybe it made a difference? The Amla Powder gets no credit yet as I'm simply not consistent with it due to its horrible taste....emphasis on horrible....

[RaginCajun]

Well, I'd run out of Slo-Niacin so I switched to Endur-Acin as Amazon wasn't cooperative. Upped the Acin to twice per day. Remember i also added a little cardio after upper body workouts. Seriously not much but maybe it made a difference? The Amla Powder gets no credit yet as I'm simply not consistent with it due to its horrible taste....emphasis on horrible....

are you ok?

[almostgone]

Well, I'd run out of Slo-Niacin so I switched to Endur-Acin as Amazon wasn't cooperative. Upped the Acin to twice per day. Remember i also added a little cardio after upper body workouts. Seriously not much but maybe it made a difference? The Amla Powder gets no credit yet as I'm simply not consistent with it due to its horrible taste....emphasis on horrible....

Gotcha. I had to wait on my last Slo-Niacin. Amazon was swamped, I guess.

Damn, cardio.....the dreaded "c" word.

Still impressive lipids!! Dr. ought to love those digits.

[kelkel]

are you ok?

Appreciate you asking. It's been brutal. I usually don't last that long. (insert smart ass comment from GGR)

[clarky.]

Afternoon Fellas/Girly, hope yous are all well. Roasting here today again 28°. The week started of at in the 20's and has crept up all week. This has to last in to next week. Amazing weather for us scots fishing lifted from lockdown today so away tomorrow sooooo looking forward to it .

[almostgone]

Afternoon Fellas/Girly, hope yous are all well. Roasting here today again 28°. The week started of at in the 20's and has crept up all week. This has to last in to next week. Amazing weather for us scots fishing lifted from lockdown today so away tomorrow sooooo looking forward to it .

Let me see 28 x 1.8 + 32... y'all are a smidge over 82° F. What's the humidity like over there?
Hope you catch the limit on your fishing trip, buddy!!

[almostgone]

Whew! About 15 minutes of stretching and then the rest of PT was strengthening exercises. The exercises are frustrating because I want the arm to do more, but I'm enjoying feeling blood moving around.

[tarmyg]

Hi guys,

Well, as Corona through all goals out the Window I had I decided to do some traditional Olympic weightlifting. First-class yesterday with the coach and all went well. Some CrossFit to fill in the off days and that's it. Once the new year rolls around I'll re-adjust my goals for more muscle and whatnot if things are a bit more back to normal.

I hope you guys and your families are all doing well and staying healthy!

Thanks
Petter

[GirlyGymRat]

Appreciate you asking. It's been brutal. I usually don't last that long. (insert smart ass comment from GGR)

Ha ha ha!

[GirlyGymRat]

Last week brutal- so little time for workout. Did finish 31 day ab challenge and will repeat last 6 days/1 day rest this month.

Noting changes in past 6 weeks working out in my makeshift gym.

stomach is flat with some definition
arms better definition but need more biceps and tricep work
Booty/ lats are lagging
Legs firming up nicely

Scale weight is bouncing +/- 2 lbs. focus this Month is water, meals and more rest! 6 lbs away from upper range of goal. A few more pounds of fat in tummy and inner thighs ought to do it!

In a good place!

[kelkel]

Great work GGR! Consistency is always the key.

[Proximal]

Working out early morning in the sunshine & quiet was damn sweet. Didn’t even need my metal, the birds tweeting & chirping were enough. Hello June.

[GirlyGymRat]

Great work GGR! Consistency is always the key.

benefits of 95% consistency

Had gf gathering last weekend. Alcohol was not the draw!

Made my favorite cake (mistake) in gfree option for my girls!

It was so pretty and everyone raving about fabulous taste - secret is extra bananas and extra icing of cake decorators recipe! And with gf flour, extra sour milk!

I had more than a bite! It was divine.

Back on track with diet this week. Working out 5 days per week. Mod the ab challenge to repeat the last week only for the month of June and the girls all liked that tweak

Yesterday I switched up cardio w/ 45 minutes of Fitness Marshall in the sauna @ 140 degrees. It was awesome. Here’s a sampling for Kelkel hahaha.

https://youtu.be/o1x8crRKxQ4

[Mooseman33]

45 min of cardio in sauna?

how is that done?

i sit in sauna for 15 min post workout and am pretty much close to death

[GirlyGymRat]

45 min of cardio in sauna?

how is that done?

i sit in sauna for 15 min post workout and am pretty much close to death

It was too much. Feeling it today!

[Mooseman33]

you are a much stronger person than me.....

good stuff, keep it up but be careful

[kelkel]

[
Yesterday I switched up cardio w/ 45 minutes of Fitness Marshall in the sauna @ 140 degrees. It was awesome. Here’s a sampling for Kelkel hahaha.

https://youtu.be/o1x8crRKxQ4

That's a negative Ghost Rider....

[almostgone]

45 min of cardio in sauna?

how is that done?

i sit in sauna for 15 min post workout and am pretty much close to death

That's a negative Ghost Rider....

Pardon me. I'm pulling off the side of the road now to detach my retinas and throw them on the highway.

[GirlyGymRat]

Pardon me. I'm pulling off the side of the road now to detach my retinas and throw them on the highway.

gf this stuff. practice moves and head out to disco!

another form of cross training for cardio

[clarky.]

Hi fellas/Girly, it's been a busy last few days. Hope yous are all doing well. It was my sons 1st birthday yesterday it was a nice day.

[Proximal]

Hi fellas/Girly, it's been a busy last few days. Hope yous are all doing well. It was my sons 1st birthday yesterday it was a nice day.

Congrats & happy birthday!

[kelkel]

Hi fellas/Girly, it's been a busy last few days. Hope yous are all doing well. It was my sons 1st birthday yesterday it was a nice day.

A belated Happy Birthday to your son! Awesome!

[Mooseman33]

man i miss those days.

Congrats on the little one first birthday.

[GirlyGymRat]

Hi fellas/Girly, it's been a busy last few days. Hope yous are all doing well. It was my sons 1st birthday yesterday it was a nice day.

Awhhhh. That year went by fast (for me anyway)!!

[GirlyGymRat]

Ribs in chest and back showing. It’s awesome.

Not anorexic
New level of leanness

So glad I’m working out! The mental change alone...

[almostgone]

Hi fellas/Girly, it's been a busy last few days. Hope yous are all doing well. It was my sons 1st birthday yesterday it was a nice day.

He'll be fishing in no time!

[clarky.]

Thank you fellas/Girly . Hope yous are all good, i've been busy doing a few jobs then fishing and just spending great time with the mrs and my son and daughter. Hopefully should be heading away fishing tomorrow morning, looking forward to it.

[clarky.]

He'll be fishing in no time!

already had him away AG. He was great, just sat next to us and took the views in. It was only a couple of hours like and the weather was nice.

[clarky.]

Zero deaths here in the last 24h and 18 new positive cases. Really coming down fast. Just scotland...

[GirlyGymRat]

Ab challenge. Hour Pilates. Little bit of cardio.

Nice weekend.! Sad it’s over!

[clarky.]

Evening fellas/Girly, again zero deaths in the last 24h here in scotland. Hope yous are all doing good.

[GirlyGymRat]

Evening fellas/Girly, again zero deaths in the last 24h here in scotland. Hope yous are all doing good.

That’s great. New Zealand is doing very well too!

Expecting rise of covid with riots and protests and mass gatherings! “peaceful protests” being scheduled in every progressive/ hip community with invites on fB. Staying away for multiple reasons...unstable and unpredictable!

[RaginCajun]

Morning Workout:

1 mile on elliptical
Stretch and rotator cuff work
2 Rounds
10 Turkish get ups 10lb each side (was tough with the shoulder)
10 TRX rows
25 sit-ups


Evening Burner:

1.5 miles on elliptical
30 30lb KB Russian Twists
30 30lb KB swings
30 30lb KB Russian Twists
30 30lb KB swings
20 30lb KB Russian Twists
20 30lb KB swings
1 mile rowing

Felt good, had a good sweat going! Whooped now

[clarky.]

That’s great. New Zealand is doing very well too!

Expecting rise of covid with riots and protests and mass gatherings! “peaceful protests” being scheduled in every progressive/ hip community with invites on fB. Staying away for multiple reasons...unstable and unpredictable!

Yeah i was reading about New Zealand Girly, good news to, its just a joke what they are doing. Nothing wrong with a
Peaceful demonstration but this is just crazy what they are doing, they are at it in the UK as well.

[clarky.]

Morning Workout:

1 mile on elliptical
Stretch and rotator cuff work
2 Rounds
10 Turkish get ups 10lb each side (was tough with the shoulder)
10 TRX rows
25 sit-ups


Evening Burner:

1.5 miles on elliptical
30 30lb KB Russian Twists
30 30lb KB swings
30 30lb KB Russian Twists
30 30lb KB swings
20 30lb KB Russian Twists
20 30lb KB swings
1 mile rowing

Felt good, had a good sweat going! Whooped now

Nice session RC..

[clarky.]

Afternoon Fellas/Girly, hope yous are all good.

[GirlyGymRat]

Morning Workout:

1 mile on elliptical
Stretch and rotator cuff work
2 Rounds
10 Turkish get ups 10lb each side (was tough with the shoulder)
10 TRX rows
25 sit-ups


Evening Burner:

1.5 miles on elliptical
30 30lb KB Russian Twists
30 30lb KB swings
30 30lb KB Russian Twists
30 30lb KB swings
20 30lb KB Russian Twists
20 30lb KB swings
1 mile rowing

Felt good, had a good sweat going! Whooped now

Nice to see u in here!!! Impressive split workouts!!

[GirlyGymRat]

Rarely see back. Pleasantly surprised.

[almostgone]

Nice, GGR!