**Marcus's HIT Dungeon**

[almostgone]

Absolutely amazing what 9+ hours of good sleep will do. Feel completely refreshed. Going to hang out with the wife and beasts and grab a back session after while.

[clarky.]

Absolutely amazing what 9+ hours of good sleep will do. Feel completely refreshed. Going to hang out with the wife and beasts and grab a back session after while.

Great stuff AG have a nice day mate then smash it

[clarky.]

Feel better the day so i will get a session in later on the day av got a few thing to do the day i'll report bach later guys.

[almostgone]

.... have a nice day mate then smash it

Same to you, Clarky!!!

[Bio-Active]

Allergies are kicking my butt this week but after a get a couple meals in going to go blast arms

[Sfla80]

So glad I don't have allergies. ...sorry bio.

Going for arms soon too.

Really want to switch my routine up.....looking now...heading in bout 2 hours

[Sfla80]

BAck from arms

Smith close grip 3 warms 1 feel 1 working (265#) 4 reps, DD

Db over head (wasn't sure about this after close grip but went for it) 1 feel, 2 working (95s) 1 drop

Super set preacher pull down and reverse grip pull down (same bar) 2 working, one drop each


Seated Db curls (no rotation, same movement as straight bar with wider grip) 1 warm, 1 feel, 2 working one drop

Hammer strength preachers 1 feel, 2 working, holding last 2 reps slow negs, DD

Standing bent over DB iso curl 2 sets of burn outs.

[Sfla80]

Ugh!

Just tried donating. 4 months are up from my last double.

Damn pulse was too high...tested twice.

[almostgone]

Did you take a preworkout supplement, Sfla? It doesn't take too much caffeine to rev me up and I'll stay that way for 3-4 hours post lift ( but my heart is kinda screwy anyway).
Maybe you just need to ramp down/relax before your donation?

[NACH3]

Did you take a preworkout supplement, Sfla? It doesn't take too much caffeine to rev me up and I'll stay that way for 3-4 hours post lift ( but my heart is kinda screwy anyway).
Maybe you just need to ramp down/relax before your donation?

This^^ happens to me very often especially after my w/o I'm still flying high from the caffeine/pre w/o etc... My pulse would be elevated like AG stated, as well! Even knowing that they'll be testing for something gives me more anxiety and it obviously messes w/my readings(I once was told by a doc to take a short walk prior to getting my BP done - note not fast just short and slow breathing right too) worked very well!

[Sfla80]

Did you take a preworkout supplement, Sfla? It doesn't take too much caffeine to rev me up and I'll stay that way for 3-4 hours post lift ( but my heart is kinda screwy anyway).
Maybe you just need to ramp down/relax before your donation?

Yeah...I only gave it about 1.5 hrs after work out. I'll just go back Wednesday ....God this is tuff sometimes

[almostgone]

Yeah...I only gave it about 1.5 hrs after work out. I'll just go back Wednesday ....God this is tuff sometimes

It can be, Sfla, but necessary. Like Nach mentioned, try to find your "Zen" before you go back. I've got a feeling if your BP was decent, it was probably the preworkout.
BTW, nice job on the close grip presses. Throwing in overhead extensions afterwards is pretty hardcore too. Not sure that I could w/o cutting my working weights back. Probably would end up denting the d'bell with my head.

[Sfla80]

It can be, Sfla, but necessary. Like Nach mentioned, try to find your "Zen" before you go back. I've got a feeling if your BP was decent, it was probably the preworkout.
BTW, nice job on the close grip presses. Throwing in overhead extensions afterwards is pretty hardcore too. Not sure that I could w/o cutting my working weights back. Probably would end up denting the d'bell with my head.

Thanks AG....was definitely debating if I should do it or not. Pushing everything I can. I wanted to switch my routine up somehow.

[NACH3]

It can be, Sfla, but necessary. Like Nach mentioned, try to find your "Zen" before you go back. I've got a feeling if your BP was decent, it was probably the preworkout.
BTW, nice job on the close grip presses. Throwing in overhead extensions afterwards is pretty hardcore too. Not sure that I could w/o cutting my working weights back. Probably would end up denting the d'bell with my head.

Nice session Sfla! I love that close grip bench - it really widens your tris(and brings that long head to life quick(not to mention it helps tremendously w/your bench period)! I've also been doing behind head presses supper settled w/one arm extensions(they'll burn ya out lol) then love V grip push downs weighted dips etc!

What's your guys take on single arm tri extensions(reg and reverse grip)?? At end of w/o or close grip reverse push downs?

[Sfla80]

I haven't done tri extensions in long time might have to throw them in. Dips I switch off weeks sometimes but been using the hammer strength machine. Not even sure if my gym has a belt for weighted dips.

Back.in the day I was told by a "body builder" friend.... (I can't believe I just said that too but he was a big freaking dude...was an employee actually. Was in a couple magazine he showed me) but he showed me to finish tris off doing reverse grip bench.

[NACH3]

I haven't done tri extensions in long time might have to throw them in. Dips I switch off weeks sometimes but been using the hammer strength machine. Not even sure if my gym has a belt for weighted dips.

Back.in the day I was told by a "body builder" friend.... (I can't believe I just said that too but he was a big freaking dude...was an employee actually. Was in a couple magazine he showed me) but he showed me to finish tris off doing reverse grip bench.

They're good(if you can do em w/good form they do hit the tri nicely... but they have there place imo... Unfortunately I can't do them anymore... But push downs always gave me a nice hors-hue... I'm trying some new things as well or different combos etc....

[IronClydes]

Big change, Tduff. I can identify with the struggle when your T is in the crapper. Nice work, quads have a nice swep to them too.

Thank AG

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[hawk14dl]

Blew chest and tris up again.

Still doing 5/3/1. Top set was 238.5 x3+. I hit 4 reps, failed on 5 when tris engaged.

Psyched. Back when i started lifting i couldn't even max with 135. I'm still on the road to my goal of 300 by October's end. Making great progress

[Bio-Active]

So glad I don't have allergies. ...sorry bio. Going for arms soon too. Really want to switch my routine up.....looking now...heading in bout 2 hours

I never have had them before! Monday they just popped up and I noticed the cottonwood in the air. Had a great arm workout. Left everything in the gym today. It's hard to even use my phone

[scotty51312]

Kick ass back workout today
20 minutes of intervals on treadmill. 1 minute at at 3.0 and the next minute starting at 7mph and working my way up to 8.5
3 sets neutral grip pull ups 10-15 as a warm up.
2 sets working bent over rows
2 sets working lat pull chins
2 sets working cable rows
2 sets working wide neutral grip pull downs
3 sets of weighted hypers.
I never really let my heart rate get all the way back down after cardio. I was dripping sweat all over the place and felt like throwing up for the hypers at the end

[almostgone]

Well, I absolutely pissd the day away hanging out with the wife and beasts, but we needed it. Work weeks of 6-7 days for long periods of time take its toll; on the plus side the wife already has my lifting stuff together so I can hit it first thing when I get home this morning. Already stretching my back at work. Looking forward to a good lift!

Edit: Just noticed I have my shaker cup w/ whey, coffee, and oats in it. Will mix it up around 7 and drink it on the way home. Should be ready to launch afterwards.

[almostgone]

I never have had them before! Monday they just popped up and I noticed the cottonwood in the air. Had a great arm workout. Left everything in the gym today. It's hard to even use my phone

F-in sweet!!

[DCI]

Legs are killing me from friday and same for forearms at the mo chilling today. Looks like people had some great workouts this weekend.

[almostgone]

Watching a couple of old IFSA vids. Almost mentally ready to destroy the back.

Edit: I f-in love it. Savickas presses 180kg. overhead, nails it. Ver Magnusson is the referee and just laughs and shakes his head.

[NACH3]

Going in for arms in a lil! I got a partner so forces into negs it is !!! Can't wait!

[Bio-Active]

Going in for arms in a lil! I got a partner so forces into negs it is !!! Can't wait!

looking forward to hearing how it goes brother. Gonna hit chest today

[IronClydes]

Well, I absolutely pissd the day away hanging out with the wife and beasts, but we needed it. Work weeks of 6-7 days for long periods of time take its toll; on the plus side the wife already has my lifting stuff together so I can hit it first thing when I get home this morning. Already stretching my back at work. Looking forward to a good lift! Edit: Just noticed I have my shaker cup w/ whey, coffee, and oats in it. Will mix it up around 7 and drink it on the way home. Should be ready to launch afterwards.

Can't wait to hear about the damage done. Sounds like a killer session looming.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[zempey]

In Cali chillin with friends, haven't been to the gym yet but I will tomorrow hopefully. Damn plane ride makes me swell up like a water balloon for a few days, my fingers are like sausages, and my joints hurt. I need to go hit a quick blast of cardio to release the water. Saw my old training partner yesterday, we are excited to get back in and make some noise this week. Sounds like some hard core sessions been going on this weekend, keep it up.

Here is a pic of me and a couple of my boys, the older guy is my training partner, he is 53, 6'5" 270ish and strong as an ox. I am actually an inch taller and my other buddy is 6'3", just for reference of how much of a scene the two of us used to make 10 years ago when we were both bigger and younger.

[almostgone]

Looks like one hell of a crew, Zempey. Enjoy yourself, but be safe!

[almostgone]

Can't wait to hear about the damage done. Sounds like a killer session looming.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

It was!

[almostgone]

Lower back and body stretching and 2 sets of crunches. Tried to throw in a little more negative time on the cable exercises. Focused on very slowly giving the weight back to the machine; slower and really fought back all the way out to the full stretch. Hit it right I think, back felt like someone has been at it w/ a straight razor.

WG pulldowns w/ o'hand grip-2 w/u, Work-7+-3+-2+. Long 10 count neg @ the end of each group of reps.
Parallel grip pulldown- 1 w/u, Work-4+-2+-2+. Again w/ the negatives @ end of each group of reps.
Straightjacket stretches
Tbar rows-1 w/u, Work-7+-5+-3+. LOL, no slow long count negatives on these.
Low pulley rows-9+-3+-2+. You got it, more slow long count negatives.
Hyperextensions-2 sets
Deads-2 sets @ a moderate work weight. Lower back was complaining, so I didn't push my luck.
D'bell rows off flat bench-10 reps per side.

Completely spent, but very happy.

46 minutes not including stretches and crunches.

[zempey]

Thanks AG, I am always safe, for th3 most part lol.

Nice lift, keep it up, reading these sessions is getting me fired up.

[clarky.]

Lower back and body stretching and 2 sets of crunches. Tried to throw in a little more negative time on the cable exercises. Focused on very slowly giving the weight back to the machine; slower and really fought back all the way out to the full stretch. Hit it right I think, back felt like someone has been at it w/ a straight razor.

WG pulldowns w/ o'hand grip-2 w/u, Work-7+-3+-2+. Long 10 count neg @ the end of each group of reps.
Parallel grip pulldown- 1 w/u, Work-4+-2+-2+. Again w/ the negatives @ end of each group of reps.
Straightjacket stretches
Tbar rows-1 w/u, Work-7+-5+-3+. LOL, no slow negatives on these.
Low pulley rows-9+-3+-2+. You got it, more slow negatives.
Hyperextensions-2 sets
Deads-2 sets @ a moderate work weight. Lower back was complaining, so I didn't push my luck.
D'bell rows off flat bench-10 reps per side.

Completely spent, but very happy.

46 minutes not including stretches and crunches.

Nice session there mate.

[almostgone]

Nice session there mate.

Thanks, Clarky. I believe I'll be dealing with this lift for a couple of days.

[NACH3]

Arms and a fvkin killer(what a difference w/a good spotter

Stretching SMR RCs hammies

Lat/front raises tiger blood flowing

Close grip bench(smith) - **new weight** 3 feelers 1w 5(2 forces) DD 4/3 2forces both

O BB CURL - 1feeler 1w 6 drop 3.5 drop 4(tad lighter) forces on all

Lying DB press(behind head) 105s 2w 6/5 suppersetted w/one arm extensions

DB hammers(new weight) - 1feeler 1w 4 drop 5 drop 3

V - grip pushdown - stack - 2w 8/6 drop 5

Preachers - 2w 7/5(negs to failure) 2w negs only fought it the whole way dead now I get it

Suppersetted cable curls/weighted dips 3w to failure

Best arm w/o yet many more to come!!!

[Bio-Active]

Incline bench

Db flys

Peck deck superset incline press machine

Cable crossovers

Every set went past failure with my son spotting

40 minutes low intensity cardio and done

[almostgone]

Incline bench

Db flys

Peck deck superset incline press machine

Cable crossovers

Every set went past failure with my son spotting

40 minutes low intensity cardio and done

Awesome, Bio. It's nice to read about stuff like this.

[almostgone]

Arms and a fvkin killer(what a difference w/a good spotter

Stretching SMR RCs hammies

Lat/front raises tiger blood flowing

Close grip bench(smith) - **new weight** 3 feelers 1w 5(2 forces) DD 4/3 2forces both

O BB CURL - 1feeler 1w 6 drop 3.5 drop 4(tad lighter) forces on all

Lying DB press(behind head) 105s 2w 6/5 suppersetted w/one arm extensions

DB hammers(new weight) - 1feeler 1w 4 drop 5 drop 3

V - grip pushdown - stack - 2w 8/6 drop 5

Preachers - 2w 7/5(negs to failure) 2w negs only fought it the whole way dead now I get it

Suppersetted cable curls/weighted dips 3w to failure

Best arm w/o yet many more to come!!!

That is going to leave a mark!

[NACH3]

That is going to leave a mark!

Thx AG! Hurts sooo good! already - can't straighten them at all so off to my deep tissue message!! Good timing

[clarky.]

Arms and a fvkin killer(what a difference w/a good spotter

Stretching SMR RCs hammies

Lat/front raises tiger blood flowing

Close grip bench(smith) - **new weight** 3 feelers 1w 5(2 forces) DD 4/3 2forces both

O BB CURL - 1feeler 1w 6 drop 3.5 drop 4(tad lighter) forces on all

Lying DB press(behind head) 105s 2w 6/5 suppersetted w/one arm extensions

DB hammers(new weight) - 1feeler 1w 4 drop 5 drop 3

V - grip pushdown - stack - 2w 8/6 drop 5

Preachers - 2w 7/5(negs to failure) 2w negs only fought it the whole way dead now I get it

Suppersetted cable curls/weighted dips 3w to failure

Best arm w/o yet many more to come!!!

Nice session there mate.

Lower back and body stretching and 2 sets of crunches. Tried to throw in a little more negative time on the cable exercises. Focused on very slowly giving the weight back to the machine; slower and really fought back all the way out to the full stretch. Hit it right I think, back felt like someone has been at it w/ a straight razor.

WG pulldowns w/ o'hand grip-2 w/u, Work-7+-3+-2+. Long 10 count neg @ the end of each group of reps.
Parallel grip pulldown- 1 w/u, Work-4+-2+-2+. Again w/ the negatives @ end of each group of reps.
Straightjacket stretches
Tbar rows-1 w/u, Work-7+-5+-3+. LOL, no slow long count negatives on these.
Low pulley rows-9+-3+-2+. You got it, more slow long count negatives.
Hyperextensions-2 sets
Deads-2 sets @ a moderate work weight. Lower back was complaining, so I didn't push my luck.
D'bell rows off flat bench-10 reps per side.

Completely spent, but very happy.

46 minutes not including stretches and crunches.

Ohh dear boys i think you two are in for some pain over the next few days

Good stuff love it.

Side note av not trained all wk end guys av got a few wee thing going with my family but back to it the mora after work great stuff guys choking to get back to it when reaing your sessions i want to be fvcking huge lol as wee all do we will get there we will. Apart from kel and marcus there already fvcking there big cvnts.