**Marcus's HIT Dungeon**

[almostgone]

I did a full body workout today just to burn some calories. At my daughters softball tournament and had to use the gym at the hotel. It was better then doing nothing but not the hit training I am liking

Probably the most usage the hotel equipment has seen, Bio! Best wishes to your daughter's softball team, man!

[almostgone]

Delts/traps - real intense!
Stretching lots of RC ex's rolling ball in rear delts side/front laterals and more RC ex in between first feelers - abs

1. Smith MP(new weight) - 4 feelers 1w 5 DD(same weight) 4/3+ partial

2. Reverse hammer press - 2 feelers 1w 6+RP/3 drop 4-5 drop 3 -

3. Heavy 45degree side laterals(focusing on pulling back for traps & rears) 2w DD

4. Heavy Reverse front laterals - 1w 6 DD(same weight) 5/3

5. EZ bar cable upright rows(real smooth on shoulder & holding top of contraction for 3+s and a slow neg on way down) 2w DD

6. Rope Face pulls(supersetted both grips) - 2 feelers 1w TD

7. Shrugs - 3 behind back 3 reg 2 DB - all holding at top of contraction for 3-5s w/a slow neg and real nice stretch!

Weights done in 40min

I've been thinkin - I moved my shoulders up to where my chest day used to be a ways back to bring up my delts/traps(it's working - and also for shoulders sake(pain) / and my chest is more genetically better w/building muscle and shaping up) is there a need to change this.... Just curious to see what you guys and gals have to say? Don't fix what ain't broke?!

If your shoulder is liking this schedule and you're making progress, I'd roll with it until you actually see or feel a need for a change, Nach.

[Hazard]

I can't do legs tomorrow because of work..... I was called by another company to help them with their issues and I can't turn it down. So for two weeks I'm working two days a week and then going to 3 days a week until I fix their issue.

Legs will be done Friday an delts on Saturday. Fellas..... I can't explain it..... I'm just responding so fvcking well! Everything is filling out - I'm feeling strong - big things are coming! I'm fvckin stoked!

[NACH3]

I can't do legs tomorrow because of work..... I was called by another company to help them with their issues and I can't turn it down. So for two weeks I'm working two days a week and then going to 3 days a week until I fix their issue.

Legs will be done Friday an delts on Saturday. Fellas..... I can't explain it..... I'm just responding so fvcking well! Everything is filling out - I'm feeling strong - big things are coming! I'm fvckin stoked!

Sounds Ok... Lol... Hope all the other things work out as planned!

[almostgone]

To many positives beyond the obvious to pass up. Any doc in the know should be willing to write a script for low dose cialis at 5 mg once or twice per day.

Kel, did you notice any change in your BP after you ran it long enough to hit a therapeutic level? I am getting SO close to being able.to ditch one of my BP meds. If I can ditch a BP med that would be great, plus as younsiad there are the obvious benefits.

[almostgone]

I can't do legs tomorrow because of work..... I was called by another company to help them with their issues and I can't turn it down. So for two weeks I'm working two days a week and then going to 3 days a week until I fix their issue.

Legs will be done Friday an delts on Saturday. Fellas..... I can't explain it..... I'm just responding so fvcking well! Everything is filling out - I'm feeling strong - big things are coming! I'm fvckin stoked!

Sh!t, Haz, you are probably getting some decent rest vs. the crazy schedule you were on. I'm still trying to get to work 6 days every other week vs. 6 or 7 days every week. I'm almost 51 and may be getting lazy.

[Hazard]

Sh!t, Haz, you are probably getting some decent rest vs. the crazy schedule you were on. I'm still trying to get to work 6 days every other week vs. 6 or 7 days every week. I'm almost 51 and may be getting lazy.

Lazy my ass.... U bust your ass. That's more than can be said for the generation coming up! I love what I did but refused to work for someone that paid me when he wanted..... (I was comission paid)

So I left and pretty much said eff you while I have two new jobs pending. It's a gamble..... But at the same time..... I have a major company wanting my services. Ill help them for some extra cash in the mean time. Another business opportunity has presented itself this week but I have to put it on hold while my other stuff is pending.

[Bio-Active]

Probably the most usage the hotel equipment has seen, Bio! Best wishes to your daughter's softball team, man!

thanks a lot brother! They won there first game and play again tomorrow morning

[kelkel]

Kel, did you notice any change in your BP after you ran it long enough to hit a therapeutic level? I am getting SO close to being able.to ditch one of my BP meds. If I can ditch a BP med that would be great, plus as younsiad there are the obvious benefits.

Never had any BP issues so never thought to track it when I initiated it years ago. That said, the only reason not to take would be low BP.

[almostgone]

Never had any BP issues so never thought to track it when I initiated it years ago. That said, the only reason not to take would be low BP.

Excellent. I will run a little experiment soon and see if it will drop BP just a smidge. If LOL, if I can drop a BP med and replace it with low dose Cialis, I'm all for it.Gracias!

[almostgone]

R/C exercises and broomstick stretches.

D'bell shoulder press-2 w/u,Work-5,drop,3+,drop,1+ - 2+ reps.
Cable side laterals-2 w/u, Work-12, drop,2+ -, 5+ reps.
D'bell rear lateral-2 w/u, Work-9+,drop,2+,drop, 3+ reps. About ready to bump this weight up.
B'bell shrugs- 2 w/u, Work1(front,)-4, drop,6+ reps, Work2( rear)-6+,drop,7+ reps.
D'bell shrugs- Started with the 100s, and then 80s, 70s,60s, and then the 40s. Averaging 3+ reps per set of bells.

32 minutes not including R/C exercises and stretches.

[clarky.]

R/C exercises and broomstick stretches.

D'bell shoulder press-2 w/u,Work-5,drop,3+,drop,1+ - 2+ reps.
Cable side laterals-2 w/u, Work-12, drop,2+ -, 5+ reps.
D'bell rear lateral-2 w/u, Work-9+,drop,2+,drop, 3+ reps. About ready to bump this weight up.
B'bell shrugs- 2 w/u, Work1(front,)-4, drop,6+ reps, Work2( rear)-6+,drop,7+ reps.
D'bell shrugs- Started with the 100s, and then 80s, 70s,60s, and then the 40s. Averaging 3+ reps per set of bells.

32 minutes not including R/C exercises and stretches.

nice mate simple and destroyed.

[clarky.]

If your shoulder is liking this schedule and you're making progress, I'd roll with it until you actually see or feel a need for a change, Nach.

X2 on that nach if it's working for you just leave it just now mate.

[NACH3]

Thx AG/Clarky!

Delts traps got that nice dull pain... Might go in and do back today! Then rest for chest and legs! Sounds like a plan!

[clarky.]

Chest is the same nach dull ache so i think doms is in order lol might have a reast day the day as am going fishing so might be a bit tight to get a session in.

[NACH3]

Chest is the same nach dull ache so i think doms is in order lol might have a reast day the day as am going fishing so might be a bit tight to get a session in.

Yup... I agree! Great feeling

Enjoy, my friend!

[RaginCajun]

Destroyed back this AM

Hyper extensions on bosu ball 3x10

Deadlifts 2 feelers 1 working

Lat pull downs 3 feelers 1 working

Knee ups on hanging ab doohickey 4x10

Rows 3 feelers 1 working

Did some abduction and adduction machines

Curls 3x10

Almost threw up, had people looking at me wondering if RALPH was coming up!

[almostgone]

Chest is the same nach dull ache so i think doms is in order lol might have a reast day the day as am going fishing so might be a bit tight to get a session in.

Hope you catch a whole mess of fish, Clarky. Not sure what type of fish you go after in Scotland. Are you taking the girls and dogs with you?


Cardio night for me tonight, unless I wake up early. I've been lifting on an EOD schedule and I really like having the rest day before and after back or legs. Occasionally, I might lift 2 days in a row if it is something like arms and then shoukder the following day.

[RaginCajun]

Chest is the same nach dull ache so i think doms is in order lol might have a reast day the day as am going fishing so might be a bit tight to get a session in.

take me with you fishing!!!

what kind of fish do y'all catch out there?

[itsmybody]

Chest is the same nach dull ache so i think doms is in order lol might have a reast day the day as am going fishing so might be a bit tight to get a session in.

We all wanna go 'catchin'. Enjoy the trip. Yeah, and what everyone else says....what kind of fish do you catch in Scottland?

[Hazard]

Terrific news just hit! :-)

My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans.

If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

[almostgone]

^^^^ that's good stuff there, Haz!! Best of luck to your sister and you.

[Hazard]

Thx brotha :-)


She has made some serious connections in the industry..... I really have to hand it to her. I'm not missing any opportunity to meet these people lol

[RaginCajun]

Terrific news just hit! :-)

My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans.

If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

that is great news, kudos on all of her hard work!

[kelkel]

Terrific news just hit! :-)

My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans.

If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

Great stuff Haz! When / where is her next show?

[NACH3]

Awesome news, Haz(for your Sis & Yourself)

Back today - and I sure did destroy it!!! Fvkin smashed it!
Stretching RC ex's rolling abs more stretching walking in treadmill

1. Reverse grip pulldowns(shoulder width) heavy - 3 feelers 2w 8(bumped up)/5 drop 4 drop 3 then partials on all other reps thereafter

2. Rope lat pulldowns(variation of straight arm) - 3w higher end rep range

3. T-Bar Row(old school + new weight) 2 feelers 1w 6 Drop 4+ drop 5 slow neg on way down

4. High pully row - 1 feeler 1w DD(higher end rep range - able to really squeeze and hold at top of contraction)

5. BB over rows heavy - 2w DD - suppersetted into reverse grip BB bent over row(higher end rep range - slow controlled and really concentrating on squeezing at top of contraction) crackin that walnut into pieces!!

6. Low pully row - heavy - 1w TD(landed me in upper end of rep range but felt good holding that squeeze

7. Rack pulls - 3w at 315 for reps then upped it to 405 for a about 3 real good controlled reps(2sets)form is dead on - I'm going to start pushing the weight more
Hypers to finish
Weights done in 43min really intense and very short breaks(between sets) a min or less(bern trying to hit 30-45s

[energizer bunny]

Terrific news just hit! :-)

My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans.

If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

Thats great news mate! she must be very happy! Hope it pans out for both you!

[marcus300]

Terrific news just hit! :-)

My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans.

If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

excellent news mate

[kelkel]

Great leg day today when you least expect it.

Extensions: Moderate weight, higher reps. Never heavy on these anymore.
Squats: Normal weight felt really light at 10 reps. Racked it, upped it by 50 and cranked out an easy 8. Probably could have done 12 but watching my back.
Verticals: Relatively heavy, 12-15 reps, two sets non-lock.
Seated curls: Two sets, 12-15 reps
Vertical toe press: Two heavy sets
Seated calf's: Two sets, 10-12 reps.

Question for you tech type people: How can you post up a Windows Media Player Video here. Can't seem to figure it out.....

[GirlyGymRat]

Thx brotha :-) She has made some serious connections in the industry..... I really have to hand it to her. I'm not missing any opportunity to meet these people lol

Awesome....for both of u! Lol

[itsmybody]

Terrific news just hit! :-) My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans. If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

That's fantastic Haz! Excited for both of you.

[marcus300]

chest yesterday

Incline db flyes straight into db press
3 warm up sets
1 working set to failure

vertical chest press straight into flat db flyes
2 feel sets
1 working set to failure

abs

[krugerr]

chest yesterday Incline db flyes straight into db press 3 warm up sets 1 working set to failure vertical chest press straight into flat db flyes 2 feel sets 1 working set to failure abs

Short. Sweet. To the point. I love doing flys into press. Just takes it past that point of fly failure.

Sent from my iPhone using Forum

[clarky.]

Hope you catch a whole mess of fish, Clarky. Not sure what type of fish you go after in Scotland. Are you taking the girls and dogs with you?


Cardio night for me tonight, unless I wake up early. I've been lifting on an EOD schedule and I really like having the rest day before and after back or legs. Occasionally, I might lift 2 days in a row if it is something like arms and then shoukder the following day.

Thanks mate yes i took the girls and dogs it was a good night mate got 7 they were all around the 2lb mark nice fish trout.
I like going salmon.fishing but i go myself as it's rivers to dangerous for the girls but they don't think so lol they nip my ear everytime i say am.going lol.

We would probs got more if the dogs would have stayed out the water lol but i wasn't bothered as it was a good night and they love it too.

[clarky.]

take me with you fishing!!!

what kind of fish do y'all catch out there?

Brown and rainbow trout and salmon RC do you fish ??

[clarky.]

We all wanna go 'catchin'. Enjoy the trip. Yeah, and what everyone else says....what kind of fish do you catch in Scottland?

Thanks IMB trout and salmon i fish for love it it's the only time i can totally forget about thing is when am fishing and at the gym.

[clarky.]

Terrific news just hit! :-)

My sister was asked to represent a major supplement company today! Now..... Nothing is set in stone. This will be sort of a "free" thing for them..... But it's her invite into the "family" - she will be working the booth when not competing and i was offered some shirts and stuff to hang around the booth for a meet and greet with fans.

If she places well..... I'm hoping she gets an offer. Her show is looking STACKED. We'll see.....

Absolutely fantastic news Haz.

[clarky.]

Awesome news, Haz(for your Sis & Yourself)

Back today - and I sure did destroy it!!! Fvkin smashed it!
Stretching RC ex's rolling abs more stretching walking in treadmill

1. Reverse grip pulldowns(shoulder width) heavy - 3 feelers 2w 8(bumped up)/5 drop 4 drop 3 then partials on all other reps thereafter

2. Rope lat pulldowns(variation of straight arm) - 3w higher end rep range

3. T-Bar Row(old school + new weight) 2 feelers 1w 6 Drop 4+ drop 5 slow neg on way down

4. High pully row - 1 feeler 1w DD(higher end rep range - able to really squeeze and hold at top of contraction)

5. BB over rows heavy - 2w DD - suppersetted into reverse grip BB bent over row(higher end rep range - slow controlled and really concentrating on squeezing at top of contraction) crackin that walnut into pieces!!

6. Low pully row - heavy - 1w TD(landed me in upper end of rep range but felt good holding that squeeze

7. Rack pulls - 3w at 315 for reps then upped it to 405 for a about 3 real good controlled reps(2sets)form is dead on - I'm going to start pushing the weight more
Hypers to finish
Weights done in 43min really intense and very short breaks(between sets) a min or less(bern trying to hit 30-45s

Nice session there nach.

[NACH3]

Morning guys/gals

DOMS kicked in about 7pm last night feeling refreshed from a good nights sleep... Maybe chest today maybe just cardio... We'll see...

[almostgone]

If I can get out of work soon, tonight I will be working on this back. Painful, yet pleasuring.