**Marcus's HIT Dungeon**

[OdinsOtherSon]

keep us updated and post some of your workouts and we will all see if we can help adjust a few things to move you in the right direction but from the sounds of it your getting the feel and going to new levels of intensity.

Will do. Plan on sticking around in this thread!

[Bio-Active]

Will do. Plan on sticking around in this thread!

Nice to see you around friend

[OdinsOtherSon]

Nice to see you around friend

Glad to here! Where did my buddy "Jim" go?!? Lol

[kelkel]

Oh and also walking weighted lunges. You sorta look like an asshole walking across the gym

What do the lunges have to do with it?

[Hazard]

What do the lunges have to do with it?

lolol

[MrFreshmaker]

Question for Marcus or other vets. Today i had chest,for the first time i did it Yates style,2 warmup sets and 1 working set to failure.

Flat benchpress-2 warmups and 1 working set

Incline benchpress-2 warmups and 1 working set

Decline benchpress-1 warmup and 2 working set

Dumbbell flyes-2 warmups and 1 working set

On all working sets i went to failure with heavy weights,but i dont feel sore or anything.Before i used to do 6-7 exercises per body part,1 warm up and 3 working sets,and i was sore as hell for 2 days,especially the next day,but now i feel like i didn't lift at all! Am i doing smth wrong or my body got used to more exercises?!!

[Igifuno]

What do the lunges have to do with it?

Man, kel you're relentless.

I'm still around too gents, just busy as all hell. Meetings since early this morning and I need to plug out a big financial analysis by end of day tomorrow and not sore how I'm gonna do it. Especially if I get in there to hit legs tonight.

Good to see new faces (so to speak) as well. Welcome!!

[kelkel]

lolol

You know I couldn't resist that. Way to easy....

[Bodacious]

Oh and also walking weighted lunges. You sorta look like an asshole walking across the gym but no one says anything because no one wants to do them lolol

I have done this also. Had them planned for today but my legs was shot. I have read on here more isn't always better so I stopped.

Have you or anyone else ever done Over head lunges??? Take a plate and hold it straight over your head and then do lunges. Pretty good. We have 55lb plates.

[Bodacious]

Absolutely shattered,


Just done an intense back workout and I'm drained,


1 min rest between sets and had to have 5 mins at the end to get my breath before doing 30min cardio


really need to fuel up now


my back feels so pumped my whole body is aching

Did I read that right??? Marcus doing Cardio back in the old days!!

[NACH3]

CHEST
-stretching rolling abs RC ex's(throughout w/5lb plates)

Slight incline press
3 feelers 1w 10+(Heaviest Bells - counted as warm up) 10breaths 1w 5 drop 4 RP 2(second took about a min - it stalled thrice lol - RPed it b/c I had 105s in hand and figured I'd only get 1-2 worked out nicely!

Slight incline flys
2 feelers 1w(80s) 7 + RP 2 + RP 1 & they fell

Reg incline flys
Feeler 1w 6 + RP 1-2 drop 3

Smith reg Incline - my chest was shot doing flys b4 incline presses almost couldn't do another pressing movement
3 feelers 1w 4 drop 3 drop 2 + RP 0-.5 lol had to rack it real short

Pec dec
2w drop higher end reps

Totally shot - hungry and need to ice shoulder
Weights done in 41min
Marcus I get what your saying about 2 pressing movements now(understanding much more) but man I felt like a Cvnt on incline lmao

[Bodacious]

Thought of the day, BOYS!!!!

"They wanna see you do good. But they never wanna see you do better than them."


Well......... fxk them!!

Who ever is at the gym get that last rep for us!

My mind set right now.

Ok carry on.....

[Bodacious]

Nice Nach...

When you say slight incline...How much are we talking? Last week on my chest I put a 10lb plate under my flat bench just on the side where you lay your head. When I did DB flat presses. (Raised very little) Are you raising more?

When you did reg incline flys how come you went to smith reg incline and not reg incline DB press?

Just learning some. That's why I am asking. Might pick something up.

CHEST
-stretching rolling abs RC ex's(throughout w/5lb plates)

Slight incline press
3 feelers 1w 10+(Heaviest Bells - counted as warm up) 10breaths 1w 5 drop 4 RP 2(second took about a min - it stalled thrice lol - RPed it b/c I had 105s in hand and figured I'd only get 1-2 worked out nicely!

Slight incline flys
2 feelers 1w(80s) 7 + RP 2 + RP 1 & they fell

Reg incline flys
Feeler 1w 6 + RP 1-2 drop 3

Smith reg Incline - my chest was shot doing flys b4 incline presses almost couldn't do another pressing movement
3 feelers 1w 4 drop 3 drop 2 + RP 0-.5 lol had to rack it real short

Pec dec
2w drop higher end reps

Totally shot - hungry and need to ice shoulder
Weights done in 41min
Marcus I get what your saying about 2 pressing movements now(understanding much more) but man I felt like a Cvnt on incline lmao

[Sfla80]

Legs tonight

Pre exhaust

All excersises were 3 sets

Seated calves

Seated leg Curls

Lying curls

One extensions, these burned like crazy, last set used both legs same time as a burn out. Got up left quad locked up one me. Had to stretch for a few mins before walking on.

Reverse v squat

Smith squat

15 mins low cardio

[Igifuno]

Going on for legs now. Then back to work to look at numbers.

[NACH3]

Nice Nach...

When you say slight incline...How much are we talking? Last week on my chest I put a 10lb plate under my flat bench just on the side where you lay your head. When I did DB flat presses. (Raised very little) Are you raising more?

When you did reg incline flys how come you went to smith reg incline and not reg incline DB press?

Just learning some. That's why I am asking. Might pick something up.

I put he bench up a notch(this bench has few) so one up is way more than a plate would be... i use the smith for reg incline as its a great machine for incline presses - I'm working on reg incline DBs too... Just switching it up hence why I did two flys in a row... To exhaust my incline presses - I was going to do pre-exhaust but was feeling the DB presses first and heavy!!

[mussina123]

Absolutely demolished legs... MMC was on point, in the zone... I was on my fifth rep of squat and it was absolutely brutal, barely got it up, wanted to stop but I told myself, push harder and make Marcus and the guys proud, went down got half way and pushed myself unlike ever before and got that damn rep!! Proud of myself, almost cried on leg press and contacts were getting all blurry...

Gotta push your body to adapt or remain forever small... Time to eat

[almostgone]

Question for Marcus or other vets. Today i had chest,for the first time i did it Yates style,2 warmup sets and 1 working set to failure.

Flat benchpress-2 warmups and 1 working set

Incline benchpress-2 warmups and 1 working set

Decline benchpress-1 warmup and 2 working set

Dumbbell flyes-2 warmups and 1 working set

On all working sets i went to failure with heavy weights,but i dont feel sore or anything.Before i used to do 6-7 exercises per body part,1 warm up and 3 working sets,and i was sore as hell for 2 days,especially the next day,but now i feel like i didn't lift at all! Am i doing smth wrong or my body got used to more exercises?!!

Sonetimes, it takes a bit to get the intensity up to the level necessary to really get deep down and do some damage. Aso, being sore doesn't necessarily mean you had a good lift, although it is satisfying as hell.
Maybe rearrange the order of your lifts and hit flyes first, then your presses.
You just lifted today, so the soreness may show up by the morning.

[almostgone]

Slept like a dead man today. I remember waking up once to eat a cup of plain yogurt with cinnamon and Splenda, crashing back out, te wife waking me up to eat a meal several hours later, then went back out again. I am ready for some time off. Feeling every bit of 51 years old today.
Headed to the shop for shoulders after I finish my shake and get rid of the cobwebs.

[NACH3]

Absolutely demolished legs... MMC was on point, in the zone... I was on my fifth rep of squat and it was absolutely brutal, barely got it up, wanted to stop but I told myself, push harder and make Marcus and the guys proud, went down got half way and pushed myself unlike ever before and got that damn rep!! Proud of myself, almost cried on leg press and contacts were getting all blurry...

Gotta push your body to adapt or remain forever small... Time to eat

I've definitely lost contacts many times since HIT... Those eye shaking reps just flips em right out lol

[NACH3]

Slept like a dead man today. I remember waking up once to eat a cup of plain yogurt with cinnamon and Splenda, crashing back out, te wife waking me up to eat a meal several hours later, then went back out again. I am ready for some time off. Feeling every bit of 51 years old today.
Headed to the shop for shoulders after I finish my shake and get rid of the cobwebs.

Happy Happy AG! kill those delts Big man...

[Bodacious]

I put he bench up a notch(this bench has few) so one up is way more than a plate would be... i use the smith for reg incline as its a great machine for incline presses - I'm working on reg incline DBs too... Just switching it up hence why I did two flys in a row... To exhaust my incline presses - I was going to do pre-exhaust but was feeling the DB presses first and heavy!!

Thanks man I was just wondering.

[Bodacious]

Sonetimes, it takes a bit to get the intensity up to the level necessary to really get deep down and do some damage. Aso, being sore doesn't necessarily mean you had a good lift, although it is satisfying as hell.
Maybe rearrange the order of your lifts and hit flyes first, then your presses.
You just lifted today, so the soreness may show up by the morning.

Almostgone...

Can it be the other way around also and not be sore and have a good lift? I usually hope I am sore 24to48 hours later. Then I smile and say that was a good day. Your saying you can be sore and still not have a good session. Can you explain more please?


sorry for all the questions. Been reading this thread on and off all night..

[almostgone]

Almostgone...

Can it be the other way around also and not be sore and have a good lift? I usually hope I am sore 24to48 hours later. Then I smile and say that was a good day. Your saying you can be sore and still not have a good session. Can you explain more please?


sorry for all the questions. Been reading this thread on and off all night..

There have been times I didn't get DOMS, but I still could tell the lift was productive by looking in the mirror a few days later. For me, being sore or not being sore isn't a good indicator of a solid session. However, being sore is satisfying in a twisted sort of way.
Don't worry about the questions, everyone here helps each other out when possible.
Hope that helps.

[almostgone]

Just finished a high octane shake and headed to the shop.

[Hazard]

Taiwanese Beef Noodle soup..... Made from scratch

[OdinsOtherSon]

Taiwanese Beef Noodle soup..... Made from scratch

I'd like that recipe please sir, if you don't mind

[NACH3]

Taiwanese Beef Noodle soup..... Made from scratch

When I come back there to visit my Pop - can I eat over? :P LOL

[RaginCajun]

Taiwanese Beef Noodle soup..... Made from scratch

Can your sister cook?

[Sfla80]

Taiwanese Beef Noodle soup..... Made from scratch

Think u might be a better cook then me man lol....looks awesome. I love soup.

Looks like pho....

I have the mexican women at work make me this egg soup. ..tell them add quinoa and chicken with the eggs. Was awesome and ton of protein

[Igifuno]

Think u might be a better cook then me man lol....looks awesome. I love soup. Looks like pho.... I have the mexican women at work make me this egg soup. ..tell them add quinoa and chicken with the eggs. Was awesome and ton of protein

Yes.. Like a soft boiled egg in soup? That's good stuff.

[Sfla80]

Yes.. Like a soft boiled egg in soup? That's good stuff.

Exactly!! Delicious.

[BG]

Chest-

Warm up

Flat bench- 1 working then did a 5x5x5 drop
Incline dumbbells- Did 3 slow sets, last was close to failure, Im not going to heavy because incline has been irritating my shoulder.
Incline hammer 2 working, last failure
cables-high then shoulder height.

Felt good, things seem to be falling back in place. Got blood work back, turned out better then I thought.

[NACH3]

Yes.. Like a soft boiled egg in soup? That's good stuff.

Is that egg drop soup?

[RaginCajun]

Chest- Warm up Flat bench- 1 working then did a 5x5x5 drop Incline dumbbells- Did 3 slow sets, last was close to failure, Im not going to heavy because incline has been irritating my shoulder. Incline hammer 2 working, last failure cables-high then shoulder height. Felt good, things seem to be falling back in place. Got blood work back, turned out better then I thought.

How's the back?

[Bodacious]

Taiwanese Beef Noodle soup..... Made from scratch

Damn that looks good Haz!

[Igifuno]

Is that egg drop soup?

No it's actually a whole soft boiled egg in a soup. If you go out and get a nice soup bowl at a Japanese restaurant you can find them. The yolk is barely formed and still very soft. Sometimes they slice them in half and put it in the soup. It's good stuff.

[Igifuno]

Taiwanese Beef Noodle soup..... Made from scratch

I'm impressed. How did you make the beef broth?

[almostgone]

R/C exercises and broomstick stretches

D'bell shoulder press- 2 w/u, Work1-4,drop, 3+, drop, 2+ reps- 2+ reps. Rested for 1 minute. Work2-4+ reps at the last weight I used for my first work set.
Seated side laterals- 2 w/u on cable, Work-4,drop,2,drop,3+ reps - 2+ reps and then 1/4 reps to total failure.
D'bell rev. flyes- 2 w/u, Work-6+,drop,1+,drop,2+ reps and then 1/4 reps to failure.
B'bell shrugs- 2 w/u, Work1(front)-7+,drop,4+. Work2(rear)-5+,drop,3+.
D'bell shrugs- started with the 100s and drop setted down to the 40s averaging 2-3 reps/drop.

36 minutes not including R/C exercises and broomstick stretches.

[Igifuno]

Intense AG. I know you're flying in there. Great stuff.