**Marcus's HIT Dungeon**

[Hazard]

I feel strong today :-)


I've had about 2 weeks now of being able to concentrate on eating and lifting without anything to hold me back. It's made a difference. I'm looking forward to the next month.... Eat, sleep, lift!

[NACH3]

I feel strong today :-)


I've had about 2 weeks now of being able to concentrate on eating and lifting without anything to hold me back. It's made a difference. I'm looking forward to the next month.... Eat, sleep, lift!

We're looking forward to hearing all about it, Haz! It's a great thing when you can concentrate on eat, sleep, shitting BBing... Good on you!

Just caught that one, Haz - same routine - hahaha

[RaginCajun]

Mrs Marcus workout glutes, hams and quads Kettlebell swings 4 sets of 30 reps with 30 seconds rest between sets Goblin Squats 4 sets of 30 reps with 30 secs rest sumo squats -extra wide 2 sets of 30 reps lunges 3 sets of 25 reps stiff leg deads 3 sets of 15 reps lying hip thrusts 3 sets of 20 reps

I will have to give this workout a go, looking to switch it up some and I really need the glute work. Doc said I have weak glutes, lower back, left back, and lower abs. These are things I need to focus on.

[itsmybody]

I will have to give this workout a go, looking to switch it up some and I really need the glute work. Doc said I have weak glutes, lower back, left back, and lower abs. These are things I need to focus on.

Me too...will try n think if something other than hip thrusts though. It's mental.

[kelkel]

I put some on the wife's shoulder and she wrinkled up her nose and said it smells like garlic. I just replied " No, you smell like garlic.". and walked away.

She'd have really liked the old school original DMSO that wasn't cut with anything (aloe) at all. You applied it and within moments you would literally taste the psuedo garlic crap.

[kelkel]

Morning all,

So far so good(well much better than I had thought) - it's not worse, it's just when under any kind of pressure(squatting down & up is when it's painful = pressure applied)... No discoloration... Although it almost feels like a deep a$$ bone bruise(makes sense as Kel said it's like getting punched in the middle of the set) - perfect analogy - talking about scaring the shiat outta ya

Anyhow, I'm pretty stoked on the feeling - now just to keep it loose and from locking up(keep moving - icing helped a lot) - if anyone has any other preventative measures(besides not working legs) I'm all ears

Yes. Skip legs next week and rest them.

[almostgone]

She'd have really liked the old school original DMSO that wasn't cut with anything (aloe) at all. You applied it and within moments you would literally taste the psuedo garlic crap.

LOL, oh I remember straight DMSO. I did a trial with some and test base once just for sh!ts and giggles. Instant stench.

[Sfla80]

Chest this morning...

Incline hammer just to get blood flowing...no real weight here. Just a few sets.

Smith incline 1 warm, 1 feel, 2 working rpx2 DD

Flat smith 1 feel, 2 working one drop

Incline db fly straight into press 2 working

Flat same as above

Pec/Dec to finish.

Tried focusing on flies and trying to notice if chest caved in...

[NACH3]

Chest this morning...

Incline hammer just to get blood flowing...no real weight here. Just a few sets.

Smith incline 1 warm, 1 feel, 2 working rpx2 DD

Flat smith 1 feel, 2 working one drop

Incline db fly straight into press 2 working

Flat same as above

Pec/Dec to finish.

Tried focusing on flies and trying to notice if chest caved in...

Nice session Sfla, it's a fvkin screamer when you do incline/flat then flys into presses - just did this the other day(3rd day today and stil sore)

[hawk14dl]

Back last night.

Skipped deads because i knew what was waiting for me at work today. I wouldn't have been able to work if i had done them. rather unfortunate, but I'll be alright.

strength was off, but i had to lift after dinner instead of before like normal, i think that had something to do with it.

[Sfla80]

Nice session Sfla, it's a fvkin screamer when you do incline/flat then flys into presses - just did this the other day(3rd day today and stil sore)

Definitely is nach. I usually do it as a pre exhaust and those being the only presses. But saw u do it in the middle of your routine so figured I would give it a try. Couldn't even get drops in there lol

[energizer bunny]

Chest and Bis ruined from yesterday! sore as oooot!

smashed legs this morning! couldnt walk very well after ha. Feeling very sore now.. Rest day tomorrow so thats good news for them haha.

[clarky.]

Just back from bi's and it was a fvcking screamer again stretching and db curls for a warm up.

Standing alt db curls 1 working +rp DD

Incline alt db curls 1 working +rp DD

Db preacher 1 working +rp + 4neg Back of bench

Seated db hammer curls 2 working

Cable curls 1 working +rp DD Straight bar


20 min cardio and done.

Screamer ppl i could not do ccc at the start as there was a few tit on the cables playing.

fvck guys i was doing some grunting lol there was a few guys staring lol but that just made me shift the poundage even more lol

[kelkel]

Legs today boys n girls. Felt good heading into the dungeon but I never know what to expect lately as something's always hurting ...

Extensions: 2 working, close to 20 reps
Vertical's: 2 working, heavy, 12-15 non-lock
Squats: One relatively heavy, racked it at 14. More in me, just don't want to push lower back just yet. Felt great though.
Smith static lunges: 2 sets, 15 reps or so
Seated curls: 2 sets, 12-15 reps
Calf crap: One leg on vertical press and seated's

[NACH3]

Definitely is nach. I usually do it as a pre exhaust and those being the only presses. But saw u do it in the middle of your routine so figured I would give it a try. Couldn't even get drops in there lol

Same here, sfla! I was in the middle of flys when I said F it & went into presses too! I couldn't drop either I don't think(I think I did the same 2w) and my reps were embarrassing after the flys(dince that is what I was concentrating on(weight wise) so I was only getting 3-7 in those 2w lol - I started feeling it about 6-8hrs after(DOMS) I really liked that pain!

Great sessions EVERYONE!!! Never a shortage of motivation here!!!

[Hazard]

What a day!

Killed legs! Actually hurt my back on reverse v squats lol. Immediately thought of Nach..... I felt something pop. I lightened up the load an went slow. My legs are so sore lol

I met with the NPC judge.... Got his number. He wants to help me if I ever compete. He likes the way my sis looks - her posing was damned good. She has to condition herself now and keep practicing. He really helped her with the mental aspect of it also.

On my way home I got a call from my future employer..... I've been selected for the next round of recruitment.

Now I'm on my way to the doc for a 3d ultrasound of the baby :-)

[itsmybody]

What a day! Killed legs! Actually hurt my back on reverse v squats lol. Immediately thought of Nach..... I felt something pop. I lightened up the load an went slow. My legs are so sore lol I met with the NPC judge.... Got his number. He wants to help me if I ever compete. He likes the way my sis looks - her posing was damned good. She has to condition herself now and keep practicing. He really helped her with the mental aspect of it also. On my way home I got a call from my future employer..... I've been selected for the next round of recruitment. Now I'm on my way to the doc for a 3d ultrasound of the baby :-)

Now that's a really good day! Hope the back is just a 'wee niggle' @clarky

[Hazard]

Now that's a really good day! Hope the back is just a 'wee niggle' @clarky

Me too..... It's sore now but feels like its going to heal up quick. It was a quick sharp pop near my ass cheek. Now my sciatic nerve gets me every once in a while. I have a week to heal before v-squats again hah

[DCI]

Back tonight def feeling this low cal diet on training getting a shit pump the last few sessions. I'm thinking a deload week is in order.

Tired too so def time to pull back and re evaluate

[NACH3]

Me too..... It's sore now but feels like its going to heal up quick. It was a quick sharp pop near my ass cheek. Now my sciatic nerve gets me every once in a while. I have a week to heal before v-squats again hah

What a day Haz! After I read that first line I said no no no.... Then it got great lol

Sciatica is a biatch - ive seen my Pop suffer from that as well as 17+ discs taken out or fused/U-Bolted together - back is not something to be messed with

Sounds good by you saying that tho... Hope it feels better tomorrow! I too, think this will heal pretty quickly - but I'm not rushing a thing - still taking legs off this upcoming split(but I'll still re-asses to see how it's feeling)...

[BG]

Ditto. My pec-delt tie in prevented me from chest work Monday. VERY pissed to say the least. Thinking I need to take a couple weeks off of chest work and shoulder presses.

I now smell like dmso gel with aloe.

Same here, I think another week at least. My boy is going in the pro's vs bro's contest, I would have liked to but definitely can't. I'm not happy either, on a small cycle finally and now I'm injured.

[kelkel]

Me too..... It's sore now but feels like its going to heal up quick. It was a quick sharp pop near my ass cheek.

That's how it starts. Ask Sholva.







But on a serious note. Thrilled things are falling in place big man!

[kelkel]

Same here, I think another week at least. My boy is going in the pro's vs bro's contest, I would have liked to but definitely can't. I'm not happy either, on a small cycle finally and now I'm injured.

What's aspect will he be competing in?

[BG]

What's aspect will he be competing in?

It's just 225 bench for reps and 315 dead for reps. He's doing both.

[NACH3]

Same here, I think another week at least. My boy is going in the pro's vs bro's contest, I would have liked to but definitely can't. I'm not happy either, on a small cycle finally and now I'm injured.

The worst is not being able to stretch that out properly or at all...

From my R should issues/R sub scapular - but as it ties into the front(I've list so much ROM) that I have to get a deep tissue specialist to really get in there w/tools/mostly if you pinch & grab that ball of muscle - at the upper chest tie in to front delt - and Rotate your arm backwards and repeat forward - it helps but a ball works well too! Just some thoughts -

I know you and Kel know these things - but I've had hlf my life dealing w/this and if I can help in any way that's all that matters - shoulders suck(when injured) it's our most freely moving joint in our bodies...

[BG]

The worst is not being able to stretch that out properly or at all...

From my R should issues/R sub scapular - but as it ties into the front(I've list so much ROM) that I have to get a deep tissue specialist to really get in there w/tools/mostly if you pinch & grab that ball of muscle in there hard - (where it ties in to shoulder) and Rotate your arm backwards and repeat forward - it helps but a ball works well too! Just some thoughts -

I know you and Kel know these things - but I've had hlf my life dealing w/this and if I can help in any way that's all that matters - shoulders suck(when injured) it's our most freely moving joint in our bodies...

Are you talking about where the tri attaches to shoulder?

[NACH3]

Are you talking about where the tri attaches to shoulder?

I see where your going... But the opposite.... But that's where my pain is at all times...
No, for me it's my upper pec tie in to front delt(but my pain is in rear) - so(different situation probably) mine all stem from my shoulder being locked into place b/c of alignment and screws... Sorry if it confused you...

It's just I know you were saying your rears were hurting, and now the pec tie in) -

[clarky.]

Quite a few of us have got bother with this pec tie in. I was adamant it was my rc or shoulder but when the physio checked me out it was the pec tie in under my front delt but so far so good i see her in 2 wks she should be chuffed i'm better.
Now she will have to try and fix my knee they are both fvcked but i get pain from my left one all the time even in bed so there is somthing wrong with it.

[clarky.]

Morning guys/girls bi's have a right good dull ache deep in the muscle which is good.
Hopefully finishing early the day as we are off for the hols 2 wks but i'm working 1 off them my back is still has the wee niggle bit of a nightmare but should not take long to get better tri's the day or the night so i will report back later have a good day everyone.

[almostgone]

What a crappy night at work. Going to tale it out on shoulders this evening.

[NACH3]

What a crappy night at work. Going to tale it out on shoulders this evening.

Kill them shoulders, AG!

Well, I'm feeling pretty good... Delts/traps for today - hope you all are having a solid day so far...

[itsmybody]

Yesterday sucked a$$ royally....it was day 8 of post cycle crud.
Pushed through chest, nothing extraordinary to report but I don't skip!
Today is supposed to be legs...still sore from Mondays Reverse V Squats (HAPPY QUADS)
Will do bis n tris instead.

Again thanks y'all for helping to find a new way to create more good pain!

[Hazard]

My legs are SHOT..... Incredibly sore today. Instead of regular squats I did front squats and then followed the rest of the routine

[Bio-Active]

Leg press each set was a drop set after fail

Leg ext

Leg curls

Jump squats

Wall sits

Lunges

40 minutes cardio and done

[NACH3]

My legs are SHOT..... Incredibly sore today. Instead of regular squats I did front squats and then followed the rest of the routine

How's the back, Haz

[itsmybody]

Anyone else notice a theme this week...
@NACH3 quad
@Hazard back
@BG chest/delt tie
Little reminder...yes we want it all but let's remember to be careful...it's hard to do sometimes but important

[Hazard]

How's the back, Haz

Just a wee niggle now

It's back day today. I kept the pressure off my lower back an used mostly hammer strength machines. I got a great pump so it was a success.

Anyone else notice a theme this week...
@NACH3 quad
@Hazard back
@BG chest/delt tie
Little reminder...yes we want it all but let's remember to be careful...it's hard to do sometimes but important

Lol yes - I have to admit I was careless. The weight was light and I went down a little too fast.

[NACH3]

Anyone else notice a theme this week...
@NACH3 quad
@Hazard back
@BG chest/delt tie
Little reminder...yes we want it all but let's remember to be careful...it's hard to do sometimes but important

@Haz - Nice as it's just a "wee niggle" now

True! Yes we want IT ALL! but your right we all need to take preventative measures b4 we even start our training etc! I must agree, sometimes we are in a bit of a rush to get started!

Very valid point - make sure your warmed up everyone - then smash it!

[almostgone]

Just a wee niggle now

It's back day today. I kept the pressure off my lower back an used mostly hammer strength machines. I got a great pump so it was a success.



Lol yes - I have to admit I was careless. The weight was light and I went down a little too fast.

LOL, I see the inspiration for a classic "Kel" one liner there, Haz!

[itsmybody]

LOL, I see the inspiration for a classic "Kel" one liner there, Haz!

No such thing as 'going down too fast'....ummm not for either sexes...it's universal....
baaaa haaaa haaaa