**Marcus's HIT Dungeon**

[Hazard]

Haz, you may have already mentioned this and my old eyes missed it. Have y'all set a date yet? Congrats and you sound like you're on top of the world, man. Glad to hear it.

No date because we have a lil one due this month. More than likely we will marry at the courthouse to get me some health insurance ;-p

Our reception we will plan out

[GirlyGymRat]

Yes the rumble roller is far better for deep fascia stretching/massaging. Extremely painful but nice at the same time

Black, not the blue correct?

Full length, not half correct?

[almostgone]

Drinking my shake and heading to the shop in a few. Spent about 15 minutes rolling my lower back this morning and it is feeling really good right now.
Work is pushing me to work more OT, but I'm trying to limit it to working over a tad in the mornings a few days a week. Work has to be priority, but I do not plan to let it derail/ mess up my lifting. As long as I can stick to EOD lifting, I'll be happy.

[Hazard]

I'll say this..... My knees feel great! No pain at all..... Can't complain one bit

[almostgone]

No date because we have a lil one due this month. More than likely we will marry at the courthouse to get me some health insurance ;-p

Our reception we will plan out

Nothing wrong with that! The wife and I got married in a old shed on our land by a friend who is a notary public. LOL, she had been in a wreck and had taken her pain meds and was slurring her words. Would've gotten married in the house, but the notary was so unsteadynthe dogs would've demolished her.

[GirlyGymRat]

I'll say this..... My knees feel great! No pain at all..... Can't complain one bit

All because of those little wraps. Wow

[Hazard]

All because of those little wraps. Wow

I can't write it off to the wraps. I havnt had much knee pain so far. I've been working on building the strength slowly and I've been working on my core strength more.

The wraps help keep my knee stable which in turn I guess allows me to go heavier without pain

[GirlyGymRat]

I can't write it off to the wraps. I havnt had much knee pain so far. I've been working on building the strength slowly and I've been working on my core strength more. The wraps help keep my knee stable which in turn I guess allows me to go heavier without pain

My hip flexors are too tight for knees to hurt. Need that rumble roller thingy.

[Hazard]

Rumble roller? You mean Haz Fists? Lmaoo

[Sfla80]

That's good stuff, Sfla. Keep.it going!

Gonna get those abs soon if I can keep diet in check with a prego wife lmao

[GirlyGymRat]

Rumble roller? You mean Haz Fists? Lmaoo

I wouldn't mind tbh. I don't think u could hurt me. Maybe today - still sore from leg day. Had to rest today.

Edit. Rest. Not read. :/

[Hazard]

Gonna get those abs soon if I can keep diet in check with a prego wife lmao

Problem is they see us leaning out as they gain weight..... Then they want us to eat Ben n Jerry's every night with em :-p

[Sfla80]

Is there a way to check when u can give blood again. I found one of my sheets but I don't remmeber it being that long ago.

Can u look on red cross and see if u are eligible to donate?

[Sfla80]

Problem is they see us leaning out as they gain weight..... Then they want us to eat Ben n Jerry's every night with em :-p

Already had this damn convo with her lmao.

She like it's unfair that u r getting into better shape and I weight as much as u now....lol

[kelkel]

The Smythe skullcrushers, you're doing these seated in upright position?

Knew you would ask. I place the smith bar in a position where I have to bend at about a 45 degree angle and put it just below my shoulder blades. So picture just backing under the bar. Obviously you need weight on the bar to hold you down. Then using whatever handle you prefer you adjust the chain to give you a proper stretch and you reach up, grab the bar and go to town. Keep your elbows in and avoid letting them flare out for best effect.

You're basically leaning forward under the bar and doing cable extensions above your head. Make sense? It'll take a couple tries to get set up properly.

[kelkel]

Is there a way to check when u can give blood again.

Just call and ask when you're eligible again.

[Hazard]

Just call and ask when you're eligible again.

52 days for whole donation and 104 for double red I believe

[Sfla80]

Kel ok...lmao...simple enough.

Haz I jnow that part but completely forgot when my last one was done. I think it's been 60 days but unsure lol.

[Hazard]

Kel ok...lmao...simple enough.

Haz I jnow that part but completely forgot when my last one was done. I think it's been 60 days but unsure lol.

U have the paperwork still? Mine had my next donation date on it

[almostgone]

Knew you would ask. I place the smith bar in a position where I have to bend at about a 45 degree angle and put it just below my shoulder blades. So picture just backing under the bar. Obviously you need weight on the bar to hold you down. Then using whatever handle you prefer you adjust the chain to give you a proper stretch and you reach up, grab the bar and go to town. Keep your elbows in and avoid letting them flare out for best effect.

You're basically leaning forward under the bar and doing cable extensions above your head. Make sense? It'll take a couple tries to get set up properly.

OK, hopefully I don't butcher this. You're at a 45° angle with your back against the bar and you're moving the plates/weight stack by working off of the high pulley?

[marcus300]

Black, not the blue correct?

Full length, not half correct?

Yes black, I have a half size one but either would be fine

[marcus300]

Is there a way to check when u can give blood again. I found one of my sheets but I don't remmeber it being that long ago.

Can u look on red cross and see if u are eligible to donate?

In the UK its every 12 weeks

[almostgone]

Fast paced lift today, but seems to be productive. The burn kicked in fast. I did bump up the weight on the second warmup set which seems to make my working set tougher. Still considering a pullback before the end of the month so that I will be refreshed and ready to go after I get my blood work values.


Broomstick stretches and RC exercises and rolled my bench over to my d'bells and got into it.

Incline flyes- 2 w/u, Work-5,drop,3,drop,2+,drop,3+. The fifth rep of the first run was shaky, but complete.
Incline press-2 w/u, Work-5+,drop,2+,drop,3+,drop,3+.
Flat flyes-2 w/u, Work-4+,drop,3+,drop,2+,drop,3+.
Flat press-1 w/u, Work-5+,drop,2+,drop,3+,drop,4+
Leaning flyes w/a light d'bell- to failure on each side.

31 minutes not including stretches and R/C exercises. Almost on the verge of being one giant superset.

[almostgone]

Yes black, I have a half size one but either would be fine

Whew! The full length roller in blue is plenty for me.

[almostgone]

Is there a way to check when u can give blood again. I found one of my sheets but I don't remmeber it being that long ago.

Can u look on red cross and see if u are eligible to donate?

The hospital here uses 56 days for whole blood and 112 days for a double red. They generally call me about a week before I am eligible to donate and remind me. I have called them before to check though and they have always been real good about looking up the date.

[marcus300]

Fully repaired,
No issues,
Feeling good,
Diet still off but wanted to smooth over for the hospital app lol,
start training tomorrow,
one bodypart per day, heavy hard and intense,
concentrating on certain parts to make myself look bigger,
after Oct I will be losing some bf to see what ive got left,
eating everything and anything at moment,
strength through the roof,
main reason is my bracing and breathing whats achieved my recent results in strength
need to shave I am like a gorilla lately but this dam latex suit is hard to get off

[clarky.]

Did back earlier guys/girls very good session

Pull back.

Wg pd 1 working DD. underhand grip

Rope pd 1 working DD

Straight arm pd 1 working DD. Wide grip

T bar 1working DD. Old school

Bent over bb rows 1 working 1 drop

Cardio 10 min done.

All ex were done slow and a slow neg feel like a cvnt because i felt great and i could have shifted some good weight but i need this am going to do it for 1 wk and see how i feel.

Ffs forgot to put ma rack pulls in lol

Rack pulls 3 sets only getting 6 - 8 reps a set. They were good but on the last pin it sits a my knee level don't get me wrong it was good but think i prefer deads as i can get that wee bit further below the knee.

[clarky.]

Back/lats are sore this morning

[almostgone]

Chest is cramping up already. This should be interesting.

[DCI]

Last night legs was just insane.

Started with leg press. Did a few warm ups felt good and tight the blood flowed very quickly which was amazing and felt great.

Tonight all of us where on form lifted heavy and focused on the pain and the muscle contraction. Felt unreal legs where completely dead after this felt light headed too.

Then onto leg extensions 1 heavy 2 drops down to very little weight on the machine quads where burning and exploding the blood flow was insane.

Then onto hammies these where two sets of heavy leg curls and a db concentration exercise not sure of the name.

Woke up this morning and my legs where just insanely sore and feel dead which only means one thing pain and growth

[almostgone]

Either cardio or legs coming up tonight for me. Been a busy night at work and hopefully will get out of here on time this morning. Hadn't planned to hit legs until tomorrow night but may jump into it tonight.
Hope.everyone has a kick@ss day!

[Mr.BB]

Diet still off but wanted to smooth over for the hospital app lol,

Thats f***** up, but can definitely understand hehehe

[DCI]

Either cardio or legs coming up tonight for me. Been a busy night at work and hopefully will get out of here on time this morning. Hadn't planned to hit legs until tomorrow night but may jump into it tonight.
Hope.everyone has a kick@ss day!

Hit em hard man. Rest day for me here.

[Bio-Active]

Took the last couple days off because of the holiday and gym hours were a mess. Was nice to get back after it today


Wide grip hammer pull downs



Seated rows



Free motion pulls



Bent over rows



Close grip pulls



Lower back ext



20 minutes low intensity cardio and done

[DCI]

I sometimes find a few days away make you train way better and get a better buzz from it too.

[Bio-Active]

I sometimes find a few days away make you train way better and get a better buzz from it too.

For sure brother training today felt great. I was refreshed and ready to go

[DCI]

For sure brother training today felt great. I was refreshed and ready to go

Epic glad of the rest day here sore is not the word.

AG will appreciate this been listening to a lot of music by the band Clutch they have not a bad album so far as I can find. Some great riffs and perfect training music

[Hazard]

Woke up this mornin with sore legs and sore ass cheeks. Those squats do a number on me. Still not a crazy weight but I'm working up to it. Have to be careful.....

Today is a rest day. I like my split of chest/bis, then legs, and ten a rest day. I he two major groups and then have a day to recover.

We have a doc appointment today. Will probably find out how much the baby weighs. As the baby gets bigger - so does daddy lol. The nurses see it ;-p

[Igifuno]

Epic glad of the rest day here sore is not the word. AG will appreciate this been listening to a lot of music by the band Clutch they have not a bad album so far as I can find. Some great riffs and perfect training music

Clutch is a local band from my neck of the woods that made it big. They're from Germantown, MD. I've seen them live a few times. They're very good.

[almostgone]

Epic glad of the rest day here sore is not the word.

AG will appreciate this been listening to a lot of music by the band Clutch they have not a bad album so far as I can find. Some great riffs and perfect training music

Clutch is good stuff! I kind of switch bands to suit my mood at the time. Sometimes I'll break out Stuck Mojo, another time it may be Opeth, or something heavier. Occasionally, I'll change up.to stoner rock and get lost in the music while focusing on reps.

Below is one I've kind of been listening to recently:
https://youtu.be/HjrZNy0WsNk

Small band but kind of cool.