**Marcus's HIT Dungeon**

[kelkel]

When I walk in its balls to the wall until the last set is over. I do everything in my being to leave it on the floor. I go in get to work and get out that's my life.

And that, ladies and gentlemen, is how it should be done.

[clarky.]

What kind of dumb ass gym opens at 5 am M-F and not till 10 am on Sat and Sun. That's inconvenient as hell. Rant over.

Your one
sorry cape had to.

[clarky.]

Did tri's earlier

Tri pd straight bar 1w DD

behind head tri ex 1w rope

ez bar sk 1w

great work out tri's had a great pump and a good burn

[almostgone]

Chest is still sore from 2 days ago. Did some deep flyes yesterday with light dumbbells to stretch put my pecs. Working again this weekend, but hitting legs this morning before it gets too steamy....

[marcus300]

legs for me

[almostgone]

legs for me

I would say"Whoop their arse!!!" ....but I know you've already got that planned.

[marcus300]

I would say"Whoop their arse!!!" ....but I know you've already got that planned.

big fuel, pre workout, knee braces on, belt ready and mind fully focused. I fancy drop setting those quads today which I know it going to task me to my limit.

[almostgone]

big fuel, pre workout, knee braces on, belt ready and mind fully focused. I fancy drop setting those quads today which I know it going to task me to my limit.

Ouch.... . I almost hobbled in sympathy when I read that. ^^^

[marcus300]

I'm back and feel sick, shaky and not well.

[almostgone]

Hope some post workout nutrition gets you squared away, Marcus. I would ask if you killed it, but I already know the answer.
....on a side note, I keep a trashcan/dustbin adjacent.to.my leg press @ all times now. Just in case.

[Capebuffalo]

I'm back and feel sick, shaky and not well.

Then you did it right

[hawk14dl]

I don't know why I'm all of a sudden stuck on heavy deads. Pulled 300 last week, I wanted to pull 6 plates. So I loaded it up, and got it. Maintained form, felt good. Went up slooooow. 315 though, I'm happy. Time to finish the session

[hawk14dl]

Great back and shoulder day. Maxed out my machine for rows (150lb) so got a couple of sets in before I started reaching failure. Feels great. I love lifting on Saturday now

[Mp859]

I don't know why I'm all of a sudden stuck on heavy deads. Pulled 300 last week, I wanted to pull 6 plates. So I loaded it up, and got it. Maintained form, felt good. Went up slooooow. 315 though, I'm happy. Time to finish the session

What are your stats?

This is kg?

[Igifuno]

Killer session today.. God it felt grand. Getting in the swing of things with the new job and finding more (or making more) time for myself in the gym. Diet fell off the wagon a bit, but not too bad.

Back/tris/forearms/cardio. Hope everyone is doing well. Miss you freak sumbitches

[hawk14dl]

Lbs. I'm a little guy, never cycled. 6'1 180ish lbs.

[Mp859]

Lbs. I'm a little guy, never cycled. 6'1 180ish lbs.

Oh i was thinking 6 plates per side but it just clicked in my head right now. Good job though bro keep at it you will be pulling 405 before you know it

[hawk14dl]

Yeah, I wasn't sure how that was normally worded. . 3 plates or 6. 3 on each side 6 total. I'm still pretty new lol

[almostgone]

Ended up getting in a moderate cardio session this morning instead of hitting legs. As I was pulling up my driveway, I noticed that all of the livestock in the way didn't belong to me...they belong to a neighbor. So, I helped him round up goats and cattle for several hours.
Hitting legs in the morning.

[almostgone]

Killer session today.. God it felt grand. Getting in the swing of things with the new job and finding more (or making more) time for myself in the gym. Diet fell off the wagon a bit, but not too bad.

Back/tris/forearms/cardio. Hope everyone is doing well. Miss you freak sumbitches

That's great, Igi!! If you can carve out a little section of time for yourself several times a week, it will really help prevent your getting burnt out from a hectic work schedule.

[clarky.]

Hi guys have yous got any good exercises for RC. I know there are loads online guys but ones yous have used and worked i'm getting a good bit of bother now with it my right shoulder.

Shoulder day today and not really looking forward to it front raises are sore even when i was doing incline bi curls the other day i was geting pian from it.

[almostgone]

Hate to hear that is still being a bother, Clarky. The main ones I currently use are the Cuban rotations Marcus posted and the behind the back stretches with a broomstick.
Front raises bother my shoulders so I steer clear of them.

[marcus300]

went to church today, it was one hell of a workout on those huge arms of mine

[almostgone]

Lol...you had me going for a minute.. Glad you had had a great arm "service".

[kelkel]

Killer session today.. God it felt grand. Getting in the swing of things with the new job and finding more (or making more) time for myself in the gym. Diet fell off the wagon a bit, but not too bad.

Back/tris/forearms/cardio. Hope everyone is doing well. Miss you freak sumbitches

Always good to see you here Igi.

[marcus300]

Killer session today.. God it felt grand. Getting in the swing of things with the new job and finding more (or making more) time for myself in the gym. Diet fell off the wagon a bit, but not too bad.

Back/tris/forearms/cardio. Hope everyone is doing well. Miss you freak sumbitches

igi back in the house

[clarky.]

Hate to hear that is still being a bother, Clarky. The main ones I currently use are the Cuban rotations Marcus posted and the behind the back stretches with a broomstick.
Front raises bother my shoulders so I steer clear of them.

Thanks mate i'll look them up. I was actually geting bother when doing side raises today not front like i usually get nightmare.

[clarky.]

Did shoulders did a good warm up 50 rep each side with a light weight front raises and side then in to working

Front db raises

Side db raises

Bent over rev flys

Shoulder press

Done.

As i said above i was getting the pain (right shoulder think RC) when doing side raises today as i usually get it with front raises. Weight is up on all my lifts so happy as i must be doing it right lol.

[RaginCajun]

Did legs yesterday for the first time in a while, already at the 3-point stance to shyt! Legs are tender to the touch

[irlkev]

Love reading this thread. Think I'll join in. Working at the moment, will get about 5 hours sleep later, then chest and legs later on. With renewed vigour hopefully. Here's to limping down the steps in the gym.

[Hazard]

Love reading this thread. Think I'll join in. Working at the moment, will get about 5 hours sleep later, then chest and legs later on. With renewed vigour hopefully. Here's to limping down the steps in the gym.

Why chest and legs? Two large muscle groups

[kelkel]

Did legs yesterday for the first time in a while, already at the 3-point stance to shyt! Legs are tender to the touch

Nice. You know it's a good leg day when you feel like you should wrap your knees to hit the crapper.

[irlkev]

Why chest and legs? Two large muscle groups

Have missed legs for last couple of weeks due to recurring disc problem in my back. Will do some squatting and some leg ext only. Can't do hamstrings as it pulls on my back too much. Calves get done with back.

[Igifuno]

That's great, Igi!! If you can carve out a little section of time for yourself several times a week, it will really help prevent your getting burnt out from a hectic work schedule.

I'm always less stressed when I can get in there. There's no release like it. Hope you're well AG, and Mrs. AG and the dogs too

[Igifuno]

went to church today, it was one hell of a workout on those huge arms of mine

The sanctuary...

[Igifuno]

Always good to see you here Igi.

You as well kel.. I miss your short jokes. Not really

[Igifuno]

igi back in the house

It's good to know I'm always invited back in your house, big man.

[Igifuno]

Did legs yesterday for the first time in a while, already at the 3-point stance to shyt! Legs are tender to the touch

Very nice RC.. You know you did something right when normal activities are a challenge.

[almostgone]

Whew, legs are totalized. Lift went well; lasted almost 55 minutes. It is super humid here and was completely drenched when I got done. Also, I changed the order of my lifts a tad

Rack stretches and toe touches
Calves-2 w/u, Work1-9-3.5, drop, Work2-10-3. Tried to go really slow on the negative portion of these.
Hack squats-1 w/u, Work-9-3-1
Leg press-2 w/u, Work-5-3-2.5
Power thrust-1 w/u, Work-3-drop-5. (new weight on these)
Quad stretches

Didn't get in any Jefferson squats or lunges, but I did some damage. For some reason, I'm bruising more than normal across the shoulders and I have a huge bruise across my lower back. Guess I need to check the padding on my leg sled. Will be hitting biceps next. Depending on how I feel after that, I may go ahead with the 2 week pull back.

[almostgone]

I'm always less stressed when I can get in there. There's no release like it. Hope you're well AG, and Mrs. AG and the dogs too

Thanks, Sir Igi!! We're good, buddy. Hope your clan is doing great.