**Marcus's HIT Dungeon**

[almostgone]

Working on a shake then headed to hit shoulders. Stayed up most of the day waiting on a package that required a signature, but the coffee in the shake should get me moving. Hot here. The high was 102°F, 94°F and 58% humidity at lifting time.

[almostgone]

Nach have to back clarky up here. Great job and especially the big prick part .

X3, Nach. You've adapted to and applied HIT very well. I'm proud for you and a tad jealous.

[hawk14dl]

A tad jealous? I'm certainly jealous of the big f*cker

[NACH3]

X3, Nach. You've adapted to and applied HIT very well. I'm proud for you and a tad jealous.

AG, Hawk, Ladies... Thank youse!

Now Let's KEEP GROWING everyone

[thisgirllifts]

Nice job Nach!!

[GirlyGymRat]

I had to see what is causing the power outage on the board. Yes. Very nice NACH.

I don't recall a before pic but this after pic is looking good!

[kelkel]

seated calves
2 working set - went heavy- fuking killed me, couldn't walk

Waaaaaahhhhhh......

[GingerbeardJ]

Hit back today in and out in 40 mins

Smith machine rows 2 feelers 1 working set rest pause + 4

Seated close grip row 2 feeler 2 working 1 drop set

One arm db row 1 feel 2 working one massive drop ( was seeing spots on that dropset.)

Finished off with hammer strength low row.

[almostgone]

Did a good job of abusing shoulders tonight. I like how the burn in my delts follows the lifts around. During rear delts, I had just a little clicking in the shoulder that had the ruptured bursa, but no real pain. Feeling tired but content right now.

Broomstick stretches, R/C exercises, and light weight higher rep cable side laterals to warm and loosen everything up.

Seated Smythe Military presses- 2 w/u, Work-3.5,drop,3.5-2+ reps. Still fighting with these but they do really burn the anteriors. Will eventually go back to d'bells for a period of time.
D'bell side laterals- 2 w/u on cable, Work(d'bell)-6+,drop,3+ w/ long 10 count hold on last partial. Slight weight increase.
D'bell rear lateral-2 w/u, Work-6+,,drop,3+ w/ long hold on last partial.
B'bell shrugs-2 w/u, Work1 (front)-5+,drop,7+ w/ long hold on last partial. Work2 (rear) -5+, drop, 4+ w/ a long hold on the last partial.
D'bell shrugs- 9+ reps w/ a long hold on last rep.

Delts are still complaining. 33 minutes not including the R/C exercises, stretches, and high rep cabke side laterals.

[clarky.]

Back tonight....followed suit with 2 scoops before hand lol.

Strecthing...tried the holding lats and bending....felt great. Forget who said to do this...AG?

Close grip pull downs. 2 warms 1 feel 2w DD held the last reps long as I could. Don't think it was 10 secs but got it.

Low pully hammer 1 feel 2 w one drop

High pully 2 w 1 drop

Smith bent over rows reverse grip. 2 w

Super set wide grips into standing lat pull downs. 2 w

Felt strong...but really bloated. Diet has really slacked trying to keep the prego wife happy lol.

Nice session sfla.

[clarky.]

Did a good job of abusing shoulders tonight. I like how the burn in my delts follows the lifts around. During rear delts, I had just a little clicking in the shouder that had the ruptured bursa, but no real pain. Feeling tired but content right now.

Broomstick stretches, R/C exercises, and light weight higher rep cable side laterals to warm and loosen everything up.

Seated Smythe Military presses- 2 w/u, Work-3.5,drop,3.5-2+ reps. Still fighting with these but they do really burn the anteriors. Will eventually go back to d'bells for a period of time.
D'bell side laterals- 2 w/u on cable, Work(d'bell)-6+,drop,3+ w/ long 10 count hold on last partial. Slight weight increase.
D'bell rear lateral-2 w/u, Work-6+,,drop,3+ w/ long hold on last partial.
B'bell shrugs-2 w/u, Work1 (front)-5+,drop,7+ w/ long hold on last partial. Work2 (rear) -5+, drop, 4+ w/ a long hold on the last partial.
D'bell shrugs- 9+ reps w/ a long hold on last rep.

Delts are still complaining. 33 minutes not including the R/C exercises, stretches, and high rep cabke side laterals.

Good session mate. X2 on the clicking AG I had it yesterday doing rev db fly no pain though just lots of clicking and popping.

[almostgone]

Back tonight....followed suit with 2 scoops before hand lol.

Strecthing...tried the holding lats and bending....felt great. Forget who said to do this...AG?

Close grip pull downs. 2 warms 1 feel 2w DD held the last reps long as I could. Don't think it was 10 secs but got it.

Low pully hammer 1 feel 2 w one drop

High pully 2 w 1 drop

Smith bent over rows reverse grip. 2 w

Super set wide grips into standing lat pull downs. 2 w

Felt strong...but really bloated. Diet has really slacked trying to keep the prego wife happy lol.

Glad the stretching helped you out. Even if you can just get fingertips kind of stuck to your side before you bend forward, it seems to open up the middle of the upper back and erectors somewhat.
Nice session. I like the long negatives, really does some damage.

[almostgone]

Good session mate. X2 on the clicking AG I had it yesterday doing rev db fly no pain though just lots of clicking and popping.

Same here, no pain, and the popping almost disappears if I perform the motion unweighted. LOL, it isn't from a lack of sweating, that's for sure.

[NACH3]

Good session mate. X2 on the clicking AG I had it yesterday doing rev db fly no pain though just lots of clicking and popping.

My shoulder was clicking w/flies yrsterday, too! Chest is destroyed... Either taking the day or probly gonna finish up w/legs and then take a day... It's early still just tight lol...

[zempey]

Back sessiin today was a food one, went back to heavy weights but not much in the way of beyond failure, still kimda in pull back mode.

Wide grip pull up: 10, 8, 6.

Hammer Strength row: 1 feel, 2 working.

Pull down: 1 feel, 2 working.

Cable row: 3 working.

DY row: 1 feel, 2 working double drop.

Reverse grip pull down: 2 working.

My back was pretty pumped, felt good. Didn't sleep well last night, had a bad storm system roll through with high winds and high humidity. I don't have my ac installed yet and the wind was banging all the blinds around making a racket all night. Took me a min to get fired up, plus this gyno thing has me pissed right the fuk off, so I have been a little out of sorts as of late.

Chest tomorrow, going to move some reps on the big bells and try to get some more meat on my chest. Keep killing it, I need to read these good sessions to keep me focused.

[Bio-Active]

Wide grip pull downs

Seated rows

Bent over rows

Close grip pulls

Lower back ext

40 minutes cardio and done

[DCI]

Was silly busy again this weekend but before I left I did legs for the first time since my hols and all I can say holy fuking shit my legs are still sore since then.

Had to eat everything in sight on Sunday I could feel them draining all nutrients outta me so just ate and ate and when I thought I ate enough I ate some more.

Missed the gym last night was at a ZZ Top concert which I have to admit were just fcking cool lol.

Tonight is back and its silly humid and warm over here I suspect that this will kill me.

Some epic posts on training in here at always fired up to hit it hard again tonight.

[NACH3]

Legs - killed em

Warm up(body weight squats/lunges etc) SMR stretching RCs legs

Seated calf raises - 3 warm up sets - 2w 8-12(failing) DD 6/5

V Squats(new weight) and paused for 3+s in seat then exploding up - 3-4 feelers 2w 7/5 DD 6/4(all paused)

Smith Lunges(real deep - killer) - 1 feeler 1w 8 DD 6/4 down on my ass I went thought the chunks were gonna come up lol(didn't)

Stiff legged deads - 2w 7-10(failing) drop 6

Leg extensions - 1 feeler 2w failure

Leg curls - 1 feeler 2w failure
Stretched after - very tight in hips and groin so Gonna stretch more later
Abs - weights done in 39min BOOM!

[clarky.]

Smashed bi's a mean smashed the fvckers just a in and out again guys changed it up the day.

Incline db curl 1 working+rp DD

Seated db curls 1 working+rp DD

Db preacher 2 working then 3 neg each side

BB curl 1 working 3 neg Olympic bar

Done guys fvck i kid you not i fried them the pain was mad. Started with incline db curls i could bump these up next time as i hit the higher rep range the day + rp.
Four ex but i made them count.

[GirlyGymRat]

There's some heavy lifting going on in here! Everyone hitting it hard. Wow. Just wow

[Hazard]

There's some heavy lifting going on in here! Everyone hitting it hard. Wow. Just wow

How come ur slackin? :-)

[GirlyGymRat]

How come ur slackin? :-)

Thanks for noticing. I lack the ability to fail at my yob so it wins at Rock Paper Scissors. I am seeking a balance which is evading me at this moment.

I had 2 really good weeks and starting to see progress but have been upside down this week. I am hitting shoulders and back tonight. Should be a good session.

[DrewZ]

First GREAT workout in almost 2.5 months (tweaked low back, tweaked it again, got sick...) but I'm back and more motivated than ever!

Today - CHEST! felt like doing some heavy sets with rest pauses

Incline Smith Bench; 3 warmup sets, 2 working sets + Rest Pauses

Decline Smith Bench; 2 warmup sets, 2 working sets + Rest Pauses

Flat Narrow Grip Smith Bench: 2 warmup sets, 2 working sets + Rest Pauses

Incline Dumbbell Flies; 2 feel sets, 2 working sets to failure

Low-to-High Cable Crossovers; 3 sets 12-15reps - (accessory work, squeeze those titties mane!)

Tri work; Cable push downs & Dips; 2 feels + 2 working to failure

Finished up with some stairmill, 20 mins.

Chest is completely spent, going to be hella sore the rest of the week and couldn't be more happy about it.

[DCI]

Did 30 mins cardio tonight to start with got a nice sweat going for back.

Started with wide and close grip pull ups to warm up to.

Then did my fav back exercise which is t bars two warms up and into two heavy mother fcking sets these where intense and held the squeeze at the top of the rep snd slow negs. Back was exploding from the blood flow and the pain was out there sore. Did a double drop if fck all reps was so sore.

Then bb yates style rows. 2 sets heavy with a double drop hit a pb on the second set was unreal hard and heavy then a dd the pain was intense but felt unreal.

Then hammerstrength lat pull downs these where tough but well worth the push could feel the back muscles scream in pain from the assault on them loved this exercise.

Then to finish with single rows with db these were really tough my back at this stage couldn't take anymore blood from the wo it was unreal felt great after it.

Then hyprs to finish and strech.

[Hazard]

Thanks for noticing. I lack the ability to fail at my yob so it wins at Rock Paper Scissors. I am seeking a balance which is evading me at this moment.

I had 2 really good weeks and starting to see progress but have been upside down this week. I am hitting shoulders and back tonight. Should be a good session.

Aw man.... I Wasnt serious and u make me feel kinda bad lol

[itsmybody]

High freaking fives all around for everyone on Marcus Diary! Needed this log today after a less than wonderful atmosphere at a gym I tried out today....take me back to the dungeon where people lift for real. Thank you all for your posts!!!!

[BG]

Ive been reading but havent had time to post because I want to read as much as possible. Great job guys and girls, keep up the good work!

[GirlyGymRat]

Aw man.... I Wasnt serious and u make me feel kinda bad lol

You didn't even notice and now I feel worst.

[Hazard]

You didn't even notice and now I feel worst.

[hawk14dl]

One more session (chest/tris) tomorrow, then I'm taking a week off. Won't have any physical activity (except work) for a whole week. This is voluntary, my joints ache, I'm tired. Just need a rest.
I'll keep checking on you fellas though

[hawk14dl]

On further thought. . Would i benefit more from a week off? Or a week at 50%?

[GirlyGymRat]

On further thought. . Would i benefit more from a week off? Or a week at 50%?

If we are voting I say a week off . Come back rested and restored

[GirlyGymRat]

horrible gym experience tonight (shitty day just keeps giving). Got home and lifted my shirt to check my abs.

All better now.

[itsmybody]

horrible gym experience tonight (shitty day just keeps giving). Got home and lifted my shirt to check my abs. All better now.

Must be in the air...same thing...looked I'm mirror n boom....discovered pec cleavage! WTheck!!! Super stoked!

[NACH3]

On further thought. . Would i benefit more from a week off? Or a week at 50%?

Imo, never hlf ass anything! If your body is telling you this it's for a reason! Take the wk off or commit to a pull back... GL Hawk!

Now only if I can listen to myself sometimes(& not overthink things)

[DCI]

Personally a pull back week or de load week is in order. My legs were horrifically sore from my week and a bit hols from the gym but if I was at home I'd have just done a deload week instead which wouldn't hurt half as much

[clarky.]

Morning ppl. Bi's are sore the day going to do back and traps later after work looking forward to that so i'll report back later.

[almostgone]

Shoulders are geeked, but in a good way. Back tomorrow.

[Sfla80]

if we are voting i say a week off . Come back rested and restored

x2...

[Sfla80]

Imo, never hlf ass anything! If your body is telling you this it's for a reason! Take the wk off or commit to a pull back... GL Hawk!

Now only if I can listen to myself sometimes(& not overthink things)

With that said...Chest yesterday. Woke up bad head ache. Didn't sleep worth shit. Sat there debating if I should even go to the gym.

I went in. Hopi g once got.the blood flowing I would get into it. Never happened though.

Shitty day. Plus dreading going into work wasn't helping.

Day off from work today. Waiting for the wife to wake up. And will be hitting legs. Going to.make up for yesterday. ...can't wait.