**Marcus's HIT Dungeon**

[Sfla80]

Rage are epic fck you i wont do what you tell me

Exact song I downloaded first and was my working set for squats .

And damnit kel...you did get me on that. Even told my wife my Damn phone spell checked that lmao.

[AllKindsOGains]

Hahahahahahahahahaha sfla80

[DCI]

Exact song I downloaded first and was my working set for squats .

And damnit kel...you did get me on that. Even told my wife my Damn phone spell checked that lmao.

Good man. Bomb track i love too

[Sfla80]

Good man. Bomb track i love too

Question did u like audio slave when they split up??

[kelkel]

And damnit kel...you did get me on that. Even told my wife my Damn phone spell checked that lmao.

That makes it even funnier.....

Check out these for some good leg day tunes...

Godsmack-Something Different
Sevendust-Angels Son / Trust
Foo Fighters: Congregation / Something Different / Outside

[Sfla80]

That makes it even funnier.....

Check out these for some good leg day tunes...

Godsmack-Something Different
Sevendust-Angels Son / Trust
Foo Fighters: Congregation / Something Different / Outside

Good choices kel!.

Been tired of my recent track's. ...

[RaginCajun]

That makes it even funnier..... Check out these for some good leg day tunes... Godsmack-Something Different Sevendust-Angels Son / Trust Foo Fighters: Congregation / Something Different / Outside

Love some Godsmack!

[AllKindsOGains]

That makes it even funnier.....

Check out these for some good leg day tunes...

Godsmack-Something Different
Sevendust-Angels Son / Trust
Foo Fighters: Congregation / Something Different / Outside

You want some really good stuff?

Like a machine by thousand foot krutch
give it to me by thousand foot krutch
sick like me by in this moment
big bad wolf by in this moment
adrenalize by in this moment
seriously, look them up my man

[kelkel]

You want some really good stuff?

Like a machine by thousand foot krutch
give it to me by thousand foot krutch
sick like me by in this moment
big bad wolf by in this moment
adrenalize by in this moment
seriously, look them up my man

Most all of them are already on my ipod.

[DCI]

Question did u like audio slave when they split up??

Bit meh tbh good but not ratm imo.

The only break up band I enjoy is Down which are epic

[Mp859]

Question did u like audio slave when they split up??

Audio slave is crap to me. A bunch of sound garden whining. Rage against the machine was 10000 times better.

[DCI]

Back and bis tonight.

Did warm up on the lat pull down. Two warms plus streching and one feeler then into one heavy set and dd back was pumping felt great.

Single rows next 2 heavy sets no drop back was filling with blood.

Bb bent over rows did two heavy sets and one dropset again back was in fire felt good but knew something was up.

T bar rows to finish one heavy and a dd felt tired tbh.

Bis werent great fekt drained.

Next week is my de load week and I can really feel I need it now.

[marcus300]

Been really busy so not posted for a couple of days. Things are going well but not training has often as I would like

Started to use my rumble foam roller to do some myofascial massage because I've got an anterior pelvic tilt so I am targeting my lower back and hip flexors tightness. I am using it all over but my main focus is the two areas to help things move back. I've used one before and it works wonders the one I've got is painful but very enjoyable.

[almostgone]

Just downloaded some old school korn and rage...headed to do legs!

I'm out of touch technologically, but I do like my MP3 player. I keep 2 loaded up w/ motivational stuff. Kind of a broad range of new and older stuff. Crowbar, Slipknot, Machine Head, Pro-pain, Six feet under, Down, Biohazard, Pantera, Hellyeah, Tool, Korn, Meshuggah, Motorhead, etc. Also some trance type stuff.
I'm a 50 year old kid at times.

Taking 1 more day off of work. Still spending my time on the toilet, but seems to be slowing down.

[almostgone]

Been really busy so not posted for a couple of days. Things are going well but not training has often as I would like

Started to use my rumble foam roller to do some myofascial massage because I've got an anterior pelvic tilt so I am targeting my lower back and hip flexors tightness. I am using it all over but my main focus is the two areas to help things move back. I've used one before and it works wonders the one I've got is painful but very enjoyable.

Marcus, I was just looking at these on Amazon. Looks like it might be a good supplement to the deep tissue massage and the baseball the wife uses on my back. The ones I saw had 2 densities ( original/firm and black/extra firm) and are available in 6" diameter x 31" or 5" x12". So, what say you? Which version did you find useful? Lower back and hips have been my sticking points.
Many thanks!

[marcus300]

Marcus, I was just looking at these on Amazon. Looks like it might be a good supplement to the deep tissue massage and the baseball the wife uses on my back. The ones I saw had 2 densities ( original/firm and black/extra firm) and are available in 6" diameter x 31" or 5" x12". So, what say you? Which version did you find useful? Lower back and hips have been my sticking points.
Many thanks!

I have a high density foam massage roller with knuckles on it which really digs deep. Its like having a deep tissue massage and you can apply enough what ever pressure you want with your own body weight. I've started to use it on all my body parts but the main focus is lower back and hip flexors to help with my pelvic tilt

[almostgone]

Like this?

[marcus300]

Like this?

Yes very similar indeed

Check youtube how to use it

[almostgone]

Yes very similar indeed

Check youtube how to use it

Sure thing. Thanks, big guy. I know you are staying busy right now. Much appreciated!

[GirlyGymRat]

Like this?

I want one too. Love the deep tissue massage.

[GirlyGymRat]

Oh dang, sorry you're still ill, GGR. Think I already posted this but w/ the respiratory bug I had it lasted approx. 10 days and then slowly improved. Hope you get to feeling better ASAP/stat. Believe what I have now is just a 24hr. intestinal bug that is going around in Upstate SC. Fortunately, I lift @/home so if things go awry while I'm lifting, no one will be around to witness the "walk of shame" back to the house.

Apparently the cough is long lasting but I am going to gym tomorrow. I need a workout. My body starts to ache when I don't move it.

[Bio-Active]

Have any of you listened to five finger death punch? There new album is pretty good workout music. Wrecking ball is solid

[marcus300]

Shoulders today

RC warm up

Seated db side lateral
3 warm up sets
1 working set + 3 drops

High pulley pulls
2 feel set
1 working set + 2 drops

Smith machine front press
2 feel sets
1 working set + 2 rest pause

Shrugs
2 feel sets
1 working set +3 drops

abs

[Sfla80]

Like this?

Been seeing thing's like this on Groupon. ..but yeah it isn't a massage roller. ...lol

[Java Man]

Just downloaded some old school korn and rage...headed to do legs!

Good leg music. You're looking tight sfla. I've been away for 8 months. You've gotten bigger and leaner.

[Java Man]

Hack squats last night, all the way down to the sled stops slowly, explode back up. Holy crap after deadlifts and squats about 5 days earlier I can barely walk :/

Quads feel like jello today! I love pain (not injury pain, DOMS pain... good pain. Healthy pain) though. Have to make up for all that lost time. Glutes, quads, hams, calves, lats, and even traps all feel like mush. I Live for this.

[AllKindsOGains]

Gotta get my mind right for legs tonight. Too many things rollin around in it. Time to go see what im made of

[AllKindsOGains]

Alright back from legs. Somebody stole my leg day shoes out of my car. Needless to say, im fkin pissed. Hit it that much harder, and now i feel like ive been hit by a truck. Good shit. Goin to get some new shoes today.

[EquilibriumZ]

Alright back from legs. Somebody stole my leg day shoes out of my car. Needless to say, im fkin pissed. Hit it that much harder, and now i feel like ive been hit by a truck. Good shit. Goin to get some new shoes today.

Lmao wtf, how? Wasnt the door locked?

[Sfla80]

Good leg music. You're looking tight sfla. I've been away for 8 months. You've gotten bigger and leaner.

Java! Glad to see you back man. Been a long time. I'm glad u r ok and back at it. And thanks man

[DCI]

I'm out of touch technologically, but I do like my MP3 player. I keep 2 loaded up w/ motivational stuff. Kind of a broad range of new and older stuff. Crowbar, Slipknot, Machine Head, Pro-pain, Six feet under, Down, Biohazard, Pantera, Hellyeah, Tool, Korn, Meshuggah, Motorhead, etc. Also some trance type stuff.
I'm a 50 year old kid at times.

Takin1 more day off of work. Still spending my time on the toilet, but seems to be slowing down.

Pantera is a must for any heavy lifting. Slipknot slayer and obituary are my go tos I must get some new music for the gym

[almostgone]

Pantera is a must for any heavy lifting. Slipknot slayer and obituary are my go tos I must get some new music for the gym

You might like Hellyeah, then. If I need something to get me p!ssed off, Crowbar does a good job. Also Six Feet Under, if you can ignore some of the vocals ( Chris Barnes loves to growl ), Steve Swanson lays down some mean riffs.

[DCI]

Yeh i have 6 feet under here theyre a bit meh but will def check out hellyeh.

[almostgone]

Yeh i have 6 feet under here theyre a bit meh but will def check out hellyeh.

It's pretty decent. Vinnie Paul ( I know you recognize that name, lol) is on drums and the singer from Mudvayne is on vocal.

Side note, stomach is calming down, so hopefully lifting today.

[DCI]

It's pretty decent. Vinnie Paul ( I know you recognize that name, lol) is on drums and the singer from Mudvayne is on vocal.
8
Side note, stomach is calming down, so hopefully lifting today.

Anything with vinny p in it can only be good will look on the youtube now for em

[zempey]

You guys and your hard rock metal, that shit gives me a headache much the same as my house music would give you, lol.

Legs today and it was a killer, did the short rest periods again, fuk!!

Extensions: 1 feel, 4x12 working.

Squats: 2 feel, 2 working

Press: 4x15.

Lying curl: 4x12

Stand calf: 4x12.

My quads were on fire from the 1st set of working ext's and by the time I hit the press they were screaming. I kept it light, didn't want to chance hurting my low back so maxed squats at 275 and presses at 540. Next week I will go up in weight as my body will adapt to the faster pace.

There are some great workout sessions being posted up here, keep at it, you guys are driving me to work harder, kinda like a surrogate training partner. I was chatting online with my old partner from California last night and we were reminiscing about our crazy sessions from back in the day. For a couple of older natty guys, we were fuking insane in that gym, two big mf'ers kicking ass on a daily basis, miss those days and my partner. Gave me a little more drive today to push harder, damn I want to get on a plane and go train for a week together again, lol.

[Bio-Active]

You might like Hellyeah, then. If I need something to get me p!ssed off, Crowbar does a good job. Also Six Feet Under, if you can ignore some of the vocals ( Chris Barnes loves to growl ), Steve Swanson lays down some mean riffs.

He'll yeah is ok cowboy way and better man are both pretty good from there newer album

[almostgone]

You guys and your hard rock metal, that shit gives me a headache much the same as my house music would give you, lol.

Legs today and it was a killer, did the short rest periods again, fuk!!

Extensions: 1 feel, 4x12 working.

Squats: 2 feel, 2 working

Press: 4x15.

Lying curl: 4x12

Stand calf: 4x12.

My quads were on fire from the 1st set of working ext's and by the time I hit the press they were screaming. I kept it light, didn't want to chance hurting my low back so maxed squats at 275 and presses at 540. Next week I will go up in weight as my body will adapt to the faster pace.

There are some great workout sessions being posted up here, keep at it, you guys are driving me to work harder, kinda like a surrogate training partner. I was chatting online with my old partner from California last night and we were reminiscing about our crazy sessions from back in the day. For a couple of older natty guys, we were fuking insane in that gym, two big mf'ers kicking ass on a daily basis, miss those days and my partner. Gave me a little more drive today to push harder, damn I want to get on a plane and go train for a week together again, lol.

If house is like trance, I.e. CrystalMethod, Yoshida brothers, Daft Punk, I listen to that for cardio.

[DCI]

Ag you sure were not related I use house and dance for cardio too helps alot to keep your mind occupied

[almostgone]

Ag you sure were not related I use house and dance for cardio too helps alot to keep your mind occupied

LOL, possibly. Really only know 1 side of my background/pedigree. A lady at work says I have Icelandic origins because of my size, red/blond hair, and the appearance of my eyes that change from grey to green to blue depending on what color I'm wearing and I tolerate cold very well. However, another lady swears Celt, Scotch, or Irish.
Maybe I'll do the DNA test one day to find out. LOL, it will probably confirm I'm Heinz 57.