**Marcus's HIT Dungeon**

[marcus300]

Will she be able to walk?

She's sore but walking ok, its her usual routine but we did add in the sumo's.

[Dpyle]

Just finished my legs and they are tattered.

Started with a nice pre exhaust of extensions about 6 nice slow sets tapering the weight up each set for 1 working to positive failure and a second with 2 RP sessions to get 8

Mounted the leg press with the same mind set. Started just over half of what I thought would be my working weight pushing sets of 12 and adding a plate each side with every set then I hit what I expected to be my working weight and banged out 10 like it was nothing, so on went a couple more plates and made it to 5 then with a couple RP's I made 9 and called it good.

V squats weren't as lively 2 good feel sets and one working with RP.

Straight leg deads: 1 feel, 2 working to positive failure

Lying leg curls: 1 feel, 2 working w RP on both

Then a couple sets of super slow hard squeezed calf raises and I was hobbled like an old man.

This is gonna hurt so good tomorrow!

[almostgone]

She's sore but walking ok, its her usual routine but we did add in the sumo's.

Dang....much respect for her fortitude/discipline, Marcus! That's a pretty rigorous session. It sounds like she shares your love for lifting.

[almostgone]

Just finished my legs and they are tattered.

Started with a nice pre exhaust of extensions about 6 nice slow sets tapering the weight up each set for 1 working to positive failure and a second with 2 RP sessions to get 8

Mounted the leg press with the same mind set. Started just over half of what I thought would be my working weight pushing sets of 12 and adding a plate each side with every set then I hit what I expected to be my working weight and banged out 10 like it was nothing, so on went a couple more plates and made it to 5 then with a couple RP's I made 9 and called it good.

V squats weren't as lively 2 good feel sets and one working with RP.

Straight leg deads: 1 feel, 2 working to positive failure

Lying leg curls: 1 feel, 2 working w RP on both

Then a couple sets of super slow hard squeezed calf raises and I was hobbled like an old man.

This is gonna hurt so good tomorrow!

Nice session, Dpyle!! ...and I'm still hobbling somewhat from Saturday's leg session myself. Very satisfying.

[Dpyle]

Nice session, Dpyle!! ...and I'm still hobbling somewhat from Saturday's leg session myself. Very satisfying.

Tried to throw some lunges in there to change thing up a bit but even with the sleeves I got some ridiculous pain in my trailing knee so those got tossed after just a few reps. Just not for my body I suppose.

[almostgone]

Tried to throw some lunges in there to change thing up a bit but even with the sleeves I got some ridiculous pain in my trailing knee so those got tossed after just a few reps. Just not for my body I suppose.

Lol....I crapped out on walking lunges myself. Slowly getting a little farther with them. If it wasn't for the sleeves I would definitely be making less progress.

[Dpyle]

Lol....I crapped out on walking lunges myself. Slowly getting a little farther with them. If it wasn't for the sleeves I would definitely be making less progress.

Yeah. The sleeves are great, but it may be time to invest in some real ones. Right now I'm using knee braces that I removed the spring supports from. They work pretty good, but I think investing in a quality set will do wonders for my leg sessions.

[almostgone]

Yeah, I use the Rehband knee sleeves, but see the NeoG supports coming up in the future @ some point.

[GirlyGymRat]

when you squat to use the restroom, you will have to put your hand on the ground to get your bum on the seat!

I'm good. Sore. It was good workout. I feel it. Like that

[clarky.]

Dang....much respect for her fortitude/discipline, Marcus! That's a pretty rigorous session. It sounds like she shares your love for lifting.

The poor wife will not have any choice AG with the big man standing there grunting

[clarky.]

Ok just did chest some light cable flys for a warm up and RC ex

Incline db press 1working + RP then 1 drop

Incline db fly 1 working + RP then 1 drop

Slight incline db press 1 working 1 drop

Pec deck 1 working 1 drop

Light cable fly just to finish get as much blood in there as pos really light set

Good session guys chest is fvcked.

[zempey]

Killer chest session today, tried some of the advice I have been reading in this thread. Did 5x5's today and it kicked my ass, was surprised how much I was able to lift. I guess my higher rep ranges conditioned me to push more for less reps. Got a decent pump without any real shoulder pain.

Incl bench 1 warm up, 1 feel set, 5x5 working sets.

Flat dmbl 5 working sets starting at 100's and dropping 5lbs each set going to failure

Incl fly 5 sets increasing weight each set for at least 5, going to failure on each set

Hammer decl 5x5

Decl close grip 1 feel set 4 working sets to failure, min 5 reps

pec deck 4 sets to failure 10-12 reps.

It was a good session, felt productive, might alternate weeks with the 5x5 and 4-5x10-12 to keep my joints healthy and endurance up.

[marcus300]

I'm good. Sore. It was good workout. I feel it. Like that

That's good to hear, try and keep the rest periods down between sets and I can assure you you'll see results form the routine. Its took us a few weeks to master the exact routine what will do what she wants and now the results are plain to see, she as an incredible arse.

The poor wife will not have any choice AG with the big man standing there grunting

She doesn't like me shouting and normally stops if I shout to loud at her, so I have to find the balance. She is only a tiny wee thing

[marcus300]

Didn't train to day due to a puncture on the car but my shoulders are sort and tender, my legs are in bits and my biceps and tri's still sore when stretched, so I think its a good thing I missed this morning.

On the scales today I am 260lbs which seems to be holding but I will be coming down to around 245 ish in the new year. I look better at this weight but at the moment in clothes I am a beast lol

[Hazard]

Chest and bi's today. I may only get chest done because of time restraints. Fvckin work..... Why must I doit for a living

[DCI]

Legs tonight shall be interesting ha

[marcus300]

Chest and bi's today. I may only get chest done because of time restraints. Fvckin work..... Why must I doit for a living

Its hard work juggling work around training especially when your doing long shifts. I don't really have a set routine what I do on certain days because some days its impossible for me to get to the gym if something comes up at work what needs my full attention. Its not like the old days when I worked for myself but I kind of respond well to the longer rest periods and mixing things up so my body has no idea what's coming

[Hazard]

Its hard work juggling work around training especially when your doing long shifts. I don't really have a set routine what I do on certain days because some days its impossible for me to get to the gym if something comes up at work what needs my full attention. Its not like the old days when I worked for myself but I kind of respond well to the longer rest periods and mixing things up so my body has no idea what's coming

I'm kinda the same way..... Always found longer rest more beneficial.

I'm now sitting in THE WORST traffic on my way to the gym and I hafta be at work in an hour

[marcus300]

I'm kinda the same way..... Always found longer rest more beneficial.

I'm now sitting in THE WORST traffic on my way to the gym and I hafta be at work in an hour

yeh that sucks, I cant stand rushing around I need to be able to relax and focus on the workout rather than getting out to go to work, that's why I only train when I am off work.

[marcus300]

Having some deep tissue therapy on my shoulder tonight, going to be working on the four RC muscles and ligaments to see if it helps. Things aren't good in my shoulder at the moment I just train around it and that's why I do a lot of pre exhaust work so my compound movements I attack I use less weight.

[Hazard]

yeh that sucks, I cant stand rushing around I need to be able to relax and focus on the workout rather than getting out to go to work, that's why I only train when I am off work.

I'm going in late today Idc..... I need to de-stress

[GirlyGymRat]

That's good to hear, try and keep the rest periods down between sets and I can assure you you'll see results form the routine. Its took us a few weeks to master the exact routine what will do what she wants and now the results are plain to see, she as an incredible arse.

I was sweating quite a bit and heart jumped up with the high leg lunges.

I will have to play with the weights a bit to get the booty I deserve.

Post up her other routines. Love to give them a whirl!

[zempey]

I'm just getting over shoulder/elbow issues, I did a few months of acupuncture and sonic wave treatment. It helped a lot with the tendonosis, also backing off certain exercises that aggravated it while in treatment helped. God luck bro, injuries suck.

[marcus300]

I was sweating quite a bit and heart jumped up with the high leg lunges.

I will have to play with the weights a bit to get the booty I deserve.

Post up her other routines. Love to give them a whirl!

Depends on how she feels sometimes we superset squats and high leg lunges but with light weight, then we will superset stiff leg deads with butt kickbacks - this is another good one but need to have plenty of energy for it

[clarky.]

Having some deep tissue therapy on my shoulder tonight, going to be working on the four RC muscles and ligaments to see if it helps. Things aren't good in my shoulder at the moment I just train around it and that's why I do a lot of pre exhaust work so my compound movements I attack I use less weight.

Hope it works big man AG did well from it on his back.

And talking about longer rest days i have seen a great jump in weights since i started 1 day on then two off or one on one off. I used to do two on one off but i was kinda stuck on the same weight but not now. I've found what works for me for rest and using HIT i am making great progress

[Hazard]

Today's workout was a fvcking success! Complete and total pec/bi destruction. I can hardly type this in my phone..... Time to goto work now

[kelkel]

She is only a tiny wee thing

So, if she gives you a hard time would she then also be a "wee niggle?"

[DCI]

So, if she gives you a hard time would she then also be a "wee niggle?"

Lmao too funny but I don't think marcus is scottish

[uhit]

Did legs today

5minutes bike at a steady pace.

1 warm up set of Squats
3x Back Squats
3x Bulgarian Split Squats
4x Single Leg Press (Tried Dropsetting with one leg and my right leg gave in during the last 2 reps)
3x Seated Hamstring Curls
2x Rear Deadlift
2x Standing Calves (burnout sets)

5mins bike cooldown


Can't wait for the 3 point stance for the next 2-3 days!!

[Dpyle]

It's only been a few hours since my leg session and I'm already crippled. That kind of volume may be just what I needed for my legs. The combination of the volume/ pre exhaust coupled with several sets of HIT. I don't think my leg sessions have ever left me in this much pain so soon after. Typically I'm good after the pump subsides and the DOMS kick in a day later, but not this time.

[hawk14dl]

Closed on selling my house today. A ton of weight was just lifted from my shoulders.. I'm going to celebrate by putting weight back on them! (Leg day. . Sounded funny in my head)

[DCI]

I am broken lol.

Will be in bits for the week ha

[hawk14dl]

Had such a killer session, got home and felt drained. Laid down, still out of breath (live very close to the gym) and heart still pounding like crazy (I think that's the albuterol).

I was thinking there's no way I'll fall asleep with my heart bearing this way. . Well, 2 hours later I wake up, heart still pounding and feel fully refreshed.

Awesome

[almostgone]

Dang, everyone is kicking @rse. I have the next 3 days off if nothing changes before the morning. Looking forward to doing some damage.....to myself and some turkey!!

[almostgone]

Having some deep tissue therapy on my shoulder tonight, going to be working on the four RC muscles and ligaments to see if it helps. Things aren't good in my shoulder at the moment I just train around it and that's why I do a lot of pre exhaust work so my compound movements I attack I use less weight.

Hope it provides you some relief, Marcus. Deep tissue massage has really helped me with the lower back problems.

[zempey]

Today was a scheduled off day, but went in and did an hour of cardio with some stretching and abs. Felt good to sweat out all the beer and shit food from last week. Legs tomorrow morning, hope the knee holds up for squats. It has been giving me grief lately, hopefully this cardio session lubed it up some.
Keep kicking ass, you guys are motivating me to raise my game.

[DCI]

The horror that was the pain when i got outta bed this morning lol legs are very sore i can nearly feel the muscle fibres growing with the pain haha

[clarky.]

Rest day for me chest is real sore from yesterday

[DCI]

The horror that was the pain when i got outta bed this morning lol legs are very sore i can nearly feel the muscle fibres growing with the pain haha

[GirlyGymRat]

The horror that was the pain when i got outta bed this morning lol legs are very sore i can nearly feel the muscle fibres growing with the pain haha

I am suffering more today then yesterday as well. But no problem sitting. Just walking. LoL