**Marcus's HIT Dungeon**

[wango]

I’d say something about blue balls while looking at your beautiful reflection, but that would be completely vulgar & inappropriate. With that said, wonderful pics and a very nice smile!

[Fluidic Kimbo]

Had opportunity to visit Longwood Gardens. It’s a beautiful conservatory with lovely grounds and fountains. Here’s a few photos with me hanging around the ornaments. lol

That's really cool.

There's a forest less than 10 miles from where I live. I've walked it during the daytime dozens and dozens of times but I've also walked it at night in the dark a few times (maybe about 8 times). I bring a torch with me when I walk it at night. In the Winter time, it gets absolutely pitch dark, you can't see more than a foot in front of you so you definitely need the torch. In the Summer time you can walk it by moonlight and you don't need a torch.

Anyway I walked it two nights ago in the pitch dark with a torch, and was pleasantly surprised so see that they'd put in a few decorated Christmas trees as wells as fairy houses. It was nice.

I have another story to tell about why it's been a few months since I walked it at night..... let's just say I had a bad experience in there one night :-/

[kelkel]

Longwood Gardens is beautiful. Not far from my neck of the woods.

[GirlyGymRat]

Longwood Gardens is beautiful. Not far from my neck of the woods.

It was spectacular!! I would enjoy visiting in spring / early summer to explore the outdoor pathways, gardens and fountains. Only a few fountains where operational obviously!

[GirlyGymRat]

That's really cool.

There's a forest less than 10 miles from where I live. I've walked it during the daytime dozens and dozens of times but I've also walked it at night in the dark a few times (maybe about 8 times). I bring a torch with me when I walk it at night. In the Winter time, it gets absolutely pitch dark, you can't see more than a foot in front of you so you definitely need the torch. In the Summer time you can walk it by moonlight and you don't need a torch.

Anyway I walked it two nights ago in the pitch dark with a torch, and was pleasantly surprised so see that they'd put in a few decorated Christmas trees as wells as fairy houses. It was nice.

/

It was spectacular!!

[Fluidic Kimbo]

Only a few fountains where operational obviously!

I would have loaded them up with anti-freeze and had the place going like it's August.

[kelkel]

Leg day today! Hopefully soon had to cancel on yesterday....

[GirlyGymRat]

Lacking motivation today!

[GirlyGymRat]

Did 50 min Pilates, and 45 min in sauna..dancing too! Gosh that took a lot of self talk to get moving. Glad I did!!

[Fluidic Kimbo]

Did 50 min Pilates, and 45 min in sauna..dancing too! Gosh that took a lot of self talk to get moving. Glad I did!!

I haven't been in a sauna or steam room in about a year. After all this Covid stuff I'm flying into Germany to go to the biggest sauna in the world.

[kelkel]

Did 50 min Pilates, and 45 min in sauna..dancing too! Gosh that took a lot of self talk to get moving. Glad I did!!

That's the key though, simply starting regardless of how you feel. Once you start your mood changes and things fall in line.

[kelkel]

Chest and bi's for me later this afternoon. Will edit up later.

Good day. I finally decided to put some WD40 on the smith machine. I've procrastinated with it lately and damn, feels like new.

Incline Dumbell Press: 3 working 12-15 reps
Incline Smith Press: 3 working 10-6-10ish
Dumbell flyes: 3 working 15 reps or so

Preacher curls: 3 working 10-12 reps
Smith cable curls: 3-4 working 10-12 reps
Hammer curls: 3 working 12 ish reps.

I do the hammers across the body (angled toward the chest) and simultaneously alternate them as it keeps constant tension on them as opposed to doing them one at a time. So when one dumbell is halfway up the other is moving halfway down. Try it as it really amps up the tension on the target muscle.

[clarky.]

That's the key though, simply starting regardless of how you feel. Once you start your mood changes and things fall in line.

Definitly true big guy.

[GirlyGymRat]

That's the key though, simply starting regardless of how you feel. Once you start your mood changes and things fall in line.

And I know but struggle was REAL!

Today I’m back on the two meal plan! No snacking. Ate 1.5 hrs earlier this morning cuz - HANGRY!! Just finished a tea to give me some more space till dinner. It’s too cold to walk...otherwise I would!

Get a workout in tomorrow!!

[Fluidic Kimbo]

Just finished a tea to give me some more space till dinner. It’s too cold to walk...otherwise I would!

In Europe, the older generation still use the word 'tea' to refer to the evening meal. My own family called it 'dinner', but when we were over at my grandparents' house, my mother would mysteriously start calling it 'tea'.

So you're not really cheating if you eat a roast beef dinner and then write down 'tea' in your diary.

[clarky.]

Chest and bi's for me later this afternoon. Will edit up later.

Good day. I finally decided to put some WD40 on the smith machine. I've procrastinated with it lately and damn, feels like new.

Incline Dumbell Press: 3 working 12-15 reps
Incline Smith Press: 3 working 10-6-10ish
Dumbell flyes: 3 working 15 reps or so

Preacher curls: 3 working 10-12 reps
Smith cable curls: 3-4 working 10-12 reps
Hammer curls: 3 working 12 ish reps.

I do the hammers across the body (angled toward the chest) and simultaneously alternate them as it keeps constant tension on them as opposed to doing them one at a time. So when one dumbell is halfway up the other is moving halfway down. Try it as it really amps up the tension on the target muscle.

Nice big guy, on the Hammer curls i do them like that to, i did notice when i first started doing them across the body i did have to drop the weight a bit to keep good form.

It was actually the guy you told me about years ago on YouTube AthleanX i got this from. Cool guy, lots of good information from him.

[The Deadlifting Dog]

Chest and bi's for me...

Seriously?!?!

What are you a teenage boy?

Bench for boys and curls for girls... SMH...

I suppose you skip leg day too...

[kelkel]

Seriously?!?!

What are you a teenage boy?

Bench for boys and curls for girls... SMH...

I suppose you skip leg day too...

Well it was Monday which is universal chest day. I just don't have to wait for a bench!
Legs are in about an hour. Have to remember to take my Aleve now....

[kelkel]

Legs went well yesterday:

Bike to warm up.
Beltless belt squats: 3 working 10-12 reps
Vertical Press: 3 working around 15 reps
Extensions: Pretty much the first time doing these in about (guessing) almost 2 years. No, I lied, I did do them early last year for one day and paid the price for it. Moving on, ortho said to stay real light and only go halfway down. Did just that and it was great to feel that contraction again.
Standing and Seated calves: 6 total sets.

Good day, no real residual knee pain which is always a plus.

[GirlyGymRat]

Legs went well yesterday:

Bike to warm up.
Beltless belt squats: 3 working 10-12 reps
Vertical Press: 3 working around 15 reps
Extensions: Pretty much the first time doing these in about (guessing) almost 2 years. No, I lied, I did do them early last year for one day and paid the price for it. Moving on, ortho said to stay real light and only go halfway down. Did just that and it was great to feel that contraction again.
Standing and Seated calves: 6 total sets.

Good day, no real residual knee pain which is always a plus.

[GirlyGymRat]

Up extra early!!
1 hour Pilates
45 min sauna

[Fluidic Kimbo]

Up extra early!!
1 hour Pilates
45 min sauna

You must have a sauna at home ??? Every public sauna in Ireland is closed. Not one open.

[GirlyGymRat]

You must have a sauna at home ??? Every public sauna in Ireland is closed. Not one open.

One of my smarter purchases! !!

[kelkel]

Old home movie?

[GirlyGymRat]

Old home movie?

Something like that...dancing in sauna.

[Fluidic Kimbo]

Something like that...dancing in sauna.

I'm part of a naturist group, and a lot of the guys have their own jacuzzi at home. I think only one guy has a sauna though, it's like a wooden outdoor caravan. Personally I prefer steam rooms but I think you can just boil water in a sauna to make it steamy, right?

[GirlyGymRat]

I'm part of a naturist group, and a lot of the guys have their own jacuzzi at home. I think only one guy has a sauna though, it's like a wooden outdoor caravan. Personally I prefer steam rooms but I think you can just boil water in a sauna to make it steamy, right?

I’m not fan of water based saunas.

[kelkel]

Shoulders and Tri's yesterday evening.

Dumbell press: 3 working 10-15 reps
Seated side saddle one arm press on smith: 3 sets 10-12 reps (still loving these for side delts)
Dumbell rear delts over incline bench: 3 sets 15-20 reps
Partial lateral raises: 2 sets 20 reps. Partial meaning just a very small portion of the beginning of the movement. Just enough to activate and feel the delts. Better than nothing.

Rope pushdowns: 3 working 10-15 reps squeeze at bottom
Behind back pushdowns: 4 sets 10-15 reps
Dumbell kickbacks (same time): 2 sets 15 ish reps

Been doing the above Tri routine to try to work around some nagging right elbow pain / inflammation I've had since November. May be calling the ortho for a shot next week. I keep delaying it thinking it's getting better....

Anyway, great workout. Back is on the hit list today.

[GirlyGymRat]

50 min Pilates but more like machine workout done by triathlete. Different.

45 min sauna with bonus dance moves.

[kelkel]

50 min Pilates but more like machine workout done by triathlete. Different.

45 min sauna with bonus dance moves.

Holding my breath waiting on the video.....

[GirlyGymRat]

Holding my breath waiting on the video.....

https://youtu.be/VCLxJd1d84s

[clarky.]

https://youtu.be/VCLxJd1d84s

hot under the coller Kel.

[GirlyGymRat]

Felt need to walk! 6 miles!!

My gluts a little sore from yesterday’s workout. Make me miss my gym!!

Meal prep next on agenda!

[kelkel]

https://youtu.be/VCLxJd1d84s

Not so sure that helped.....

But it's the thought that counts.

[wango]

Felt need to walk! 6 miles!!!

In a hurry for a TKR are ya? My word!

[GirlyGymRat]

In a hurry for a TKR are ya? My word!

missing the run!!

[GirlyGymRat]

1 hr advanced Pilates reformer. It was good!

[wango]

missing the run!!

The concept of running is such a distant memory to me. When I see folks running at the park, I honestly get a little jealous.

[kelkel]

The concept of running is such a distant memory to me. When I see folks running at the park, I honestly get a little jealous.

Not me. I just think about all the pounding on their knees.

[clarky.]

Hi fellas/Girly, hope yous are all good..