**Marcus's HIT Dungeon**

[hawk14dl]

Nothing to report from last night. Softball, pretty uneventful.

I did have my 6th pin on Thursday (of my blast). It's pretty odd, I've noticed my confidence rising. Muscles feel harder (even if I haven't worked them lately) and vascularity is increasing.
I was in a deficit for about 3 weeks, got down to 184 but didn't noticeably lose much fat. I was losing strength though, so I pushed the calories back in. Body comp hasn't changed really, but weighed 192 yesterday.

Going to do legs today. . Which sucks cause my quad is sore from the pin on Thursday

[Bio-Active]

I don't like doing this but I cranked out a fast chest and back workout today since the gym is closed tomorrow. Got a great pump and now headed out of town for my daughters soccer

[NACH3]

I don't like doing this but I cranked out a fast chest and back workout today since the gym is closed tomorrow. Got a great pump and now headed out of town for my daughters soccer

Sounded like a good session brother ... I know it goes against the grain but this used to work for me but not like the new HIT program I've been doing)... Have a good time as well

[Bio-Active]

Sounded like a good session brother ... I know it goes against the grain but this used to work for me but not like the new HIT program I've been doing)... Have a good time as well

I think every once in a while its good to change things up. It was just for one training session and i get a rest day tomorrow

[BG]

Broken pipe in the gym the past 4 days so I banged out a quick but intense shoulder work out. Things are good. Keep going guys !

[hawk14dl]

Been skipping my legs the last few weeks,with the exception of a light session recently.

I was a little worried about my knee, hurt it last week playing ball. Didn't really give me any issues.

Did some hypers to loosen up my back. It's been hurting lately

Blasted my calves to start. Standing raises to start, long slow reps. Lots of them. then seated raises. I've always avoided them, but I recently noticed it definitely hits the calves different. I'll be including them here on out.

Moved on to the leg press. Weight was down, but felt good.

Prone ham curls, then extensions. By then, my quads were screaming in pain.

[IronClydes]

Mornin, back is on fire from yesterday's session(gettin this down) Shoulders this am Warm up stretching RCs lat raises etc 1. Smith Military Press 3 feels 2 working(fatigued 185# 6-8) DD 2. Heavy lateral raises(45 degree angle easier on shoulder) 2 feels 2 working 1 drop into BB front lateral raises 1 working DD 3. DB Shrugs heavy(RPs on all holding top for 5s) 4 working til grip failed(need straps now 4. High/mid/low reverse cables(rear delts) 3 working all suppersetted 5. Cable Upright rows 1 working DD(RPs on all) BURNT out on light lat raises to finish Abs and done 50min total Shoulders are so full of Blood... Sweat was crazy after MPs Back is killin me from yesterday lookin forward to a couple days off Edit can't even get my shoulders in any comfortable position... Killed em!!!

Nice Nach! Killer session.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Decent Dr. visit today. Systolic was a tad high, but I just had finished lifting about an hour earlier and it is almost time to donate blood. BP was 134/76. Considering my past heart issues, I'm good with those numbers. Even though my weight has barely budged, my pants are practically falling off of me. LOL, I think my Dr. may have spoken with Marcus, because she encouraged me to make cardio 2-3x/week a regular thing. The Dr. was very happy with my last labs, pulled labs today, and won't be pulling labs again for 6 months. Also, she said she can audibly tell that my heart is continuing to get stronger and that the LBBB is barely noticeable. She gave me a "Well done" on my continued improvement and said I was progressing nicely. I told her I had a hell of a group of guys and gal supporting me. Probably will go with another stress echo around June or so. She did ask that I stay on top of my blood donations since my hematocrit is naturally high (52% pre-TRT) and because of the Factor 5 Leiden. All in all, a pretty good visit.

Glad to hear AG.

I also finally succumbed to cardio 3-4x/wk. feeling better about it now, Tabata or HIIT style.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Last pullback lift this morning. Going back to full bore HIT beginning next lift...did I mention I have no labs due for 6 months? Biceps and lower body stretches Bent over CCC-2 w/u, Work1-6 reps/ arm, drop weight, Work2-11 reps/arm Alt. d'bell incline curl-1 w/u, Work1- 8 reps/side, drop weight, Work2- 6 reps/side Seated Alt. d'bell curl-Work1-4, drop weight, Work2-5 Triceps presdown w/ straight handle-2 w/u, Work1-7, drop weight, Work2-6 Close grip Smythe- 1 wu, Work1-6, drop, Work2-11 D'bell skullcrusher-1 w/u, Work-7 Kickbacks off incline bench- 6 reps/side 39 minutes not including stretches. Lift felt really good. Now that I have some of these house projects out of the way, I'm not in as much of a craptacular mood as I have been. Still got loads to do, but I can break it up into an hours work here and an hour there. Mentally, I feel that I'm ready to drop back to the heavy duty lifts.

Right with you AG. Labs done 2 days ago, 1 more this week and I'm free for 6 months to do the same!

Looking forward to seeing your HIT workouts posted again soon.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[zempey]

Sore all over today, even my arms are sore, they hardly ever get sore these days. Must have been pushing hard showing the kid how its done. I talked to him this morning, he is quiet sore also, I don't think he will forget this workout anytime soon, his arms have never been hit like that before. Those new 21's are just destroying my bi's, I can't remember the last time my bi's have felt like this week after week. I'm doing 2 sets @ 95, might try to go up next time I do them, but next week will be heavy standard big bar curls. Traps are still tight too, think I am done wasting my time with the lighter shrugs and no straps, I need to pull at least 4 plates or I feel nothing.

Happy Easter all, having the fam jam over for dinner today, good eats and good company. Enjoy the day.

[NACH3]

Hey Zemp, I really like how your taking your friends Son and showing him the real deal!!! I wish I had more of that growing up! Enjoy

HAPPY HAPPY TO ALL!!!

[clarky.]

Shoulder traps are fried really sore i can barely move my arm and my bi's are still minced from the other day there.

[clarky.]

Just back from doing tri's good session stretching and lying db ex for a warm up.

Lying db ex 1 working+RP +2 neg 1 drop

Straight bar pd 1 working TD **new weight**

Behind the head tri ex cable 1 working DD **new weight**

Dips 5 sets of 15

Done in and out 38min

Think am going to run a wee blast next month

[zempey]

No gym for me this morning, woke up and my traps were so figgin' sore there was no way I was going to go do a heavy back workout. I will swap out my wed day off for today. Diet was total shit this weekend with the holidays, drank more than I should have, getting back on track after my birthday next weekend.

[NACH3]

Bis/tris this am...

Warm up/stretching SMR/RCs

1. EZ bar(wide grip - first time in a while) 2 feelers 2 working 1 drop(105#) would like to improve on this weight(basically all poundage w/bis) seems from my shoulder issues i have week bis(& they took out part of my biceps tendon in R arm)

2. Close grip bench(smith) 3 feelers 1 working(305# 6) DD (295#/275#) w/forces weight up

3. DB curls(hammer/alternating) 2 working DD (need to improve on my weight for bis) 55/50s

4. Lying French Curls w/EZ bar - 1 working DD (6-8/4/2) did these too light(rep range went to 12)

5. Hammer preachers 2 working DD(all concentrated on eccentric part of lift - 5+ seconds on negitives then just negs 7+sec

6. Suppersetted cable curls w/tri push downs(triangle) 2 working DD weight was up...


Edit: lastly I burned out my tris w/single arm cable pushdowns(palms up/and down)

Abs and done 48min weights no cardio(trying to keep weight up) bf is melting... Can't complain about that... Strength is goining up wkly on all lifts still!! My arms are completely fried especially after those preacher negs

Weight is increasing each wk... Feel great since upping Dex slightly/& Prami... Going to pull bloods again in about 1.5-2wks

[scotty51312]

Yesterday was my better half's birthday and after 14 days of clean eating I had my first cheat meal.

18oz Ribeye, Loaded baked potato, Salad smothered in ranch. Hot fudge cake for desert and a very tall draft beer.

The amazing thing was the whole time i was eating I didn't really want it. The longer I go without sugar, processed foods and bad fats, the less i want them.

Leg day today will post later

[Sfla80]

Long ass weekend, worked a ton.

Back at it tonight with a great back session

Pull ups to warm up....widing grip each set.

Seated rows close grip 1 warm 1 feel 2 working with one drop...

Tbar rows 1 feel, 2 working 1 drop

High pully hammer strength 2 working

Wide grip pull downs 2 working slow negs

standing lat pull downs 2 working

Hypers to finish.

[hawk14dl]

Bought some wrist wraps today.

I'm not lifting heavy (compared to most of you), but sine im strength training on cycle I figured I should give myself every safety net I can afford.

I'm ordering some rehbands tonight, maybe a belt as well

[clarky.]

Bought some wrist wraps today.

I'm not lifting heavy (compared to most of you), but sine im strength training on cycle I figured I should give myself every safety net I can afford.

I'm ordering some rehbands tonight, maybe a belt as well

Hawk I get a wee bit of bother from my wrists so got some wraps a few months back they really help. I only use them on bi and tri days and i use straps on back day.

[almostgone]

Drinking my shake now and then headed to the shop. Will post up my lift late tonight after I get settled in at work.

[scotty51312]

Leg day today

Squats 4 sets:
225x12
245x8
275x6
295x3

I woulda went a little heavier but I'm still a little nervous after the calf injury

Smith machine calf raises 4x15 3 plates on each side. I'd calculate the weight but I don't have a slide rule....stupid smith machine

3 sets of extension
3 sets of curls.
30 minutes incline treadmill walk

Tomorrow is just a cardio day. AKA Stay bored on a treadmill watching everyone else lift and dreaming about the next workout.

[almostgone]

RC exercises and broomstick stretches

D'bell shoulder press-2 w/u, Work-3.5, drop,fail,drop,1.5,drop,1.5
Cable side lateral-2 w/u, Work-6,drop, 4.5
High cable pulls-2 w/u, Work-6.5,drop,3.5
B'bell shrugs-2 w/u, Work1(front)-4.5,drop,6.5. Work 2(rear)-4.5,drop,5.5
D'bell shrugs-Work-3,drop,3.5,drop,2.5,drop,3.5

39 minutes. Feels good to back into the failure zone.

[Bio-Active]

Hammered arms pretty good tonight

Skull crushers

Db preacher curls

Hammer push downs

Db incline curls

Rope pull downs

Hammer curls

35 minutes cardio and done

[zempey]

Back workout today, started to phone it in then manned up and kicked some ass.

Chins: 10, 10, 8.

Hammer Strength row: 3 feel(phoning it in), upped the weight to 5 plates for 1 working set.

Neutral pull down: 2 feel, 2 working with stack(295)

DY Hammer Strength row: 2 working 1 drop.

Close grip pull down: 3 working.

Wide cable row: 2 working(tweaked my rc a bit)

Hypers: 3 sets.

I was just going through the motions on my rows then I decided to man up and push myself a bit harder. I had 4 plates on and doing my typical easy 12 reps then bumped it to 5 and ground out 10, felt good. I started taking my pre workout again and an intra workout so my energy levels were higher today. My traps and tri's were still pretty sore, but I pushed through anyway. Stepped it up the rest of the workout and got a nice pump and burn in the muscle. Chest tomorrow, going to try and hit some weight on the bench.

[NACH3]

Chest today fellas... I think I need a Deload wk next wk to recover a lil, I was a tad weaker(but weight was down to 189) wtf lol can't complain I'm gettin way leaner and still just as strong if not even stronger!

Warm up/SMR/RCs stretching
1. Smith incline - 3 feelers 1 working(305# 3-4 not up and weaker, felt my RCs a tad so dropped after) trip drop 275/275/225 all RPs

2. Flat DB 1 feel 1 working 105# 8 DD 100s 4/2 too light on working

3. Decline hammer strength - 1 working DD ALL RPs

4. Cable flies(high/mid/low) 4 working killers non stop/ suppersetted all sets w/2 working standing DB FLIES

5. Pec Dec 2 working(palms facing) - 2 working(palms down)

6. Burned out on neutral grip/& reg grip Machine Chest Press 2 working suppersetted - this totally filled my chest w/all the blood possible!!!

Still a great pump(after that last set of burn outs - to failure - Im gonna have DOMS baby!!!!!!

[clarky.]

Was a rest day for me the day well i say rest i was in the garden all day laying slabs.
Chest for me the mora.

[hawk14dl]

I must have really slayed my calves on Saturday.

It still! Hurts to walk.

Chest tonight

[kelkel]

I must have really slayed my calves on Saturday.

It still! Hurts to walk.

That's how you do it!

[kelkel]

Ok, this has nothing to do with working out, other than musical motivation from my old arses era. But this has got to be one of the best renditions of a Led Zeppelin song ever done:

[BG]

Whats up fella's ! Had to sneak a quick computer session in to post in here, been a while.

Things are great, diet is tight, so good Im actually proud to not eat dirty I was going to my old gym to do legs on Thursday with my old training partner, they ended up bumping the daily to 20$, so for 40$ I joined back up. Since I was a member now I decided I would go and train chest again. Been a year since I did db over 75lb db's and all light smith other wise. I did a pretty good work out, I was happy, hit some relatively good weights so Im excited. We did more reps then I would like, but I think it was good to feel up to the heavier weights since its been some time in between heavy workouts. Was explaining to my boy that I was going to start to train HIT next time and we will see if he follows. But all in all things are going very well. Keep grinding guys !!!!

[hawk14dl]

Had an unfortunately short session. Did get all my bench work in, 5/3/1 second wave. 225lb was my 3+ set, I managed 5 reps. Pretty stoked. Rested for a second and pressed two more, dropped to 185 and did some paused reps.

Short and sweet.

[kelkel]

Good stuff BG!

[songdog]

Well I broke down and joined a gym.No more training in my cold damp basement.1st time I been in a gym in 30 yrs.Feels good!

[almostgone]

Ok, this has nothing to do with working out, other than musical motivation from my old arses era. But this has got to be one of the best renditions of a Led Zeppelin song ever done:

Good stuff, Kel. The Wilson ladies were perfect for the song, absolutely nailed it.

[almostgone]

Traps are smoked today. I love it.

[scotty51312]

Cardio only today. Only highlight was a hot asian chick doing stiff legged deads behind me so i had a perfect mirror view.

Back tomorrow.

[zempey]

Chest today, not bad but didn't hit my 315 bench set without help. My tri's were still pretty sore from the weekend and I crushed my back yesterday so I am not too upset, I did get a couple at 295.

Bench: 1 warm, 2 feel, 1 working for 2 forced reps, 1 working with double drop.

Incl Db: 4 sets going down the rack 100's to 70's.

Flat fly: 4 sets going up the rack 40's to 70's.

Hammer decline machine: 4 sets.

Cable fly: 4 sets.

Felt pretty good, was pushing hard and had only minor shoulder twinges. My whole upper body is still sore, especially my traps from thursday, those 405 shrugs really woke them up. Going to do a light leg workout tomorrow, my knee has been giving me a lot of grief, clicking and shooting pains. I turn 43 tomorrow and damn I am feeling it this week, just not recovering from the heavy workouts like i was on cycle. If it was easy, everyone would do it, gotta keep the eye on the prize, summer is coming quick, time to put the ab diet into play soon.

[NACH3]

Fellas how's eveybody goin?!

Legs this am - kept it heavyish(was really tired but NRG kicked in after warming up. My chest is absolutely crushed/and sore as shit from yesterday's session

Stretching/SMR/RCs/side/front laterals for shoulders

1. Calves - 2 feelers 3 working DD ALL RPs

2. Squat ISO machine(close) 2 feelers 2 working(4+ plates) DD (3+ quarter) weak lol

3. Elevated leg press - 4 working pyramided up to 7+ plates aside

4. RDLs DBs - 3 working 12+ reps

5. Extensions - 3 working failure (12-15 reps)

6. Seated leg curls - 3 working failure (10-15 reps)

Burnt out calves at end all RPs 3 working (12-20) holding concentric part of lift for 5+ sec

Abs and done in 48min... Lots of blood in these legs... Not walking to nicely being a dude haha... So, good session

Gonna rest today as I feel it for sure... Maybe even a rest day b4 shoulders! Planning a blood let w/phlebotomist for w/e or this or early next wk!

Keep crushin guys!

[kelkel]

Well I broke down and joined a gym.No more training in my cold damp basement.1st time I been in a gym in 30 yrs.Feels good!

Good for you! I think of doing that all the time but I just don't know if I can handle the idiots anymore.

[NACH3]

Good for you! I think of doing that all the time but I just don't know if I can handle the idiots anymore.

I hear that.. I tune everyone out and tell em I'm busy if they want to talk. Lol