**Marcus's HIT Dungeon**

[Dpyle]

Delts and arms last night.

Face pulls: 3 light sets to warm up
Rear delt fly: 1 feel, 1 working w RP
Side raises: 1 feel, 1 working w RP
Front raise: 1 working w RP
Upright row: 1 feel, 1 work w RP
Db over head press: 1 feel, 1 working w drop set

French press: 1 warm up, 1 feel, 1 working w RP
Incline skull crusher: 1 feel, 1 working w RP
Kick backs: 1 feel, 1 working w RP

Alternating db curl: 1 warmup, 1 feel, 1 working w RP
Hammer curl:1 straight set, 1 working w RP
Reverse grip ez bar curl: 1 feel, 1 working w RP

[clarky.]

Delts and arms last night.

Face pulls: 3 light sets to warm up
Rear delt fly: 1 feel, 1 working w RP
Side raises: 1 feel, 1 working w RP
Front raise: 1 working w RP
Upright row: 1 feel, 1 work w RP
Db over head press: 1 feel, 1 working w drop set

French press: 1 warm up, 1 feel, 1 working w RP
Incline skull crusher: 1 feel, 1 working w RP
Kick backs: 1 feel, 1 working w RP

Alternating db curl: 1 warmup, 1 feel, 1 working w RP
Hammer curl:1 straight set, 1 working w RP
Reverse grip ez bar curl: 1 feel, 1 working w RP

Nice session Dp

[almostgone]

Hot?? Lol every here would have leather jackets out...women in knee high boots for that weather lol.

It's been averaging 90s here all week.

Nice session.

LOL, yes sir, I think the brief blast of cool temps we had reset my body's thermometer. Roughly a month ago I was handling the high 80s -low 90s and high humidity with ease.

[Sfla80]

LOL, yes sir, I think the brief blast of cool temps we had reset my body's thermometer. Roughly a month ago I was handling the high 80s -low 90s and high humidity with ease.

That cold front u guys are having is pushing a storm away from us too. Worked out for the best. Just wish that cold air would work it's way down

[Sfla80]

Arms this morning

Tris

Reverse grip ez bar
Incline skulls with ez bar straight into db overhead.
Rope pull downs
Cable kick backs

Bi's

Straight bar (grip just out side shoulders)
Incline db curls
Preacher hammer strength inner grip
Rope cable curls.

[Hazard]

That cold front u guys are having is pushing a storm away from us too. Worked out for the best. Just wish that cold air would work it's way down

It will..... When I come down. Florida will have records lows.... Watch lol

[Bio-Active]

Rough night last night was up way to late cause the wife and i went to the game. Didn't get home till 12 am. I didn't let it get in the way of training though

Incline press 1 feel 2 working sets with drops

DB press same as above

Incline DB flies

cable crossovers

20 minutes low intensity cardio and done. Will get a nap in later!!

[NACH3]

It will..... When I come down. Florida will have records lows.... Watch lol

I just seen that Baltimore had a high in the 70s the other day... Lol -- as soon as I go back east I'll get snowed in lmao

[Hazard]

I just seen that Baltimore had a high in the 70s the other day... Lol -- as soon as I go back east I'll get snowed in lmao

Yea man we had 70's here the other day. It was nuts lol

Idc if jersey gets snow for the next 3 weeks lol - after that I'm pulling for an Indian summer :-)

[Bodacious]

Good afternoon fellas! Busy this morning. Did a little food prep for the week. Now I am going to rest for the rest of the day and watch football. More than likely I will be laying low today and spending time with the wife. Hope everyone has a good Sunday!!

[Bio-Active]

Good afternoon fellas! Busy this morning. Did a little food prep for the week. Now I am going to rest for the rest of the day and watch football. More than likely I will be laying low today and spending time with the wife. Hope everyone has a good Sunday!!

it's important to get that family time in. I am looking forward to the Denver colts game today

[Igifuno]

Doing some work watching Pats/Skins and just ate a big chicken breast.

[kelkel]

Whats up guys. Crazy week, was trying to get back into the swing of things after vacation. Work and my new routine. I switched to the eod training, I feel good but Im not getting a hard enough work out, but I think it will take me a few more weeks to iron things out......a few more pms to Kel wont hurt either. So keep training hard guys and Im looking forward to contributing more soon, with eod training I should have more time.

Think you answered your own question BG. "Trying to get back into the swing of things" after vacation. Ramp up the intensity slowly and you'll be full speed in no time. I start back tomorrow after two weeks off so week #1 will be moderate weight and re-acclimation for me. It's funny how one week off I can jump right back into it hard core. Two weeks off I've learned you have to ramp up slowly...

[Hazard]

Today's menu:

- Buffalo wings
- Nachos with ground beef
- 1/2 cheese steak and fries 1/2 bbq chicken pizza
- Plain Pizza
- Veggies w/ hummus dip

[Bio-Active]

Today's menu: - Buffalo wings - Nachos with ground beef - 1/2 cheese steak and fries 1/2 bbq chicken pizza - Plain Pizza - Veggies w/ hummus dip

looks good having chicken sirloin nachos for dinner

[BG]

Think you answered your own question BG. "Trying to get back into the swing of things" after vacation. Ramp up the intensity slowly and you'll be full speed in no time. I start back tomorrow after two weeks off so week #1 will be moderate weight and re-acclimation for me. It's funny how one week off I can jump right back into it hard core. Two weeks off I've learned you have to ramp up slowly...

This week should be better. I have to figure out what exercises I'm going to do now because of the limited time.

[Bodacious]

Today's menu:

- Buffalo wings
- Nachos with ground beef
- 1/2 cheese steak and fries 1/2 bbq chicken pizza
- Plain Pizza
- Veggies w/ hummus dip

Dang Haz that looks good.

Had a big fat sub for dinner tonight myself guys. Wife is going to make some cookies later.

Have a question for you guys. Do you ever feel bad after eating something like this? Sometimes if I have a cheat meal I'll bitch and complain about it for an hour afterwards. Just making myself feel like shit. Because I work so hard during the week.

Anyways, good game on right now Den/Colts in a shotout.

[Bio-Active]

The Nachos were amazing!! Everything was measured though

[Bodacious]

The Nachos were amazing!! Everything was measured though

LOL...Your diet is always on point!!

[Bio-Active]

LOL...Your diet is always on point!!

well I sure try.... It makes such a difference if it's on

[Sfla80]

Just thought this was good for this thread. Love quotes...so thought I would share.

[almostgone]

No shoulders today but arms are VERY sore from last night, especially the lower portion of biceps. I've been focusing on getting to almost full extension on preachers before I start the curl up and I'm feeling it.
Rested very well today.

[almostgone]

Dang Haz that looks good.

Had a big fat sub for dinner tonight myself guys. Wife is going to make some cookies later.

Have a question for you guys. Do you ever feel bad after eating something like this? Sometimes if I have a cheat meal I'll bitch and complain about it for an hour afterwards. Just making myself feel like shit. Because I work so hard during the week.

Anyways, good game on right now Den/Colts in a shotout.

When I eat something that is too far away from my usual diet, it literally makes me nauseous later and screws up my inner works/plumbing.

[Hazard]

Dang Haz that looks good. Had a big fat sub for dinner tonight myself guys. Wife is going to make some cookies later. Have a question for you guys. Do you ever feel bad after eating something like this? Sometimes if I have a cheat meal I'll bitch and complain about it for an hour afterwards. Just making myself feel like shit. Because I work so hard during the week. Anyways, good game on right now Den/Colts in a shotout.

I don't sweat it. I'm also not in show prep and don't walk around at 10% year round.

[Bodacious]

I don't sweat it. I'm also not in show prep and don't walk around at 10% year round.

Got ya. Maybe I need to learn how to not sweat it as much. Lol...

[Igifuno]

Got ya. Maybe I need to learn how to not sweat it as much. Lol...

Depending what it is, I can get pretty nauseous too, but I'm usually pretty good so I really enjoy a good cheat meal.

Pizza (looove a good pizza) or anything greasy can get me sick, but eating 5 slices may have something to do with it

[Bodacious]

[QUOTE=Igifuno;7121253]Depending what it is, I can get pretty nauseous too, but I'm usually pretty good so I really enjoy a good cheat meal.

Pizza (looove a good pizza) or anything greasy can get me sick, but eating 5 slices may have something to do with it [/QUOTE]

Lol...

[Bio-Active]

Dang Haz that looks good. Had a big fat sub for dinner tonight myself guys. Wife is going to make some cookies later. Have a question for you guys. Do you ever feel bad after eating something like this? Sometimes if I have a cheat meal I'll bitch and complain about it for an hour afterwards. Just making myself feel like shit. Because I work so hard during the week. Anyways, good game on right now Den/Colts in a shotout.

how often are you doing it? If it's just once each week then no? If you were getting ready for a show then yeah

[clarky.]

Morning guys and girls feel like pure sh!t the day don't feel well at all and my glands are up in my throat its really sore and its pissing down with rain and gale force winds outside so its going to be fvcking hell at work.

[clarky.]

Think we are going to have to look for the girls guys eh ?? Hope all is well girls and training and life is going good.

[almostgone]

Think we are going to have to look for the girls guys eh ?? Hope all is well girls and training and life is going good.

Agree, Clarky. I miss the ladies!

[almostgone]

Morning guys and girls feel like pure sh!t the day don't feel well at all and my glands are up in my throat its really sore and its pissing down with rain and gale force winds outside so its going to be fvcking hell at work.

The weather here is screwed as well, Clarky. Dreary, cool, and rainy. Probably eat a big bowl of homemade soup for breakfast when I get off of work.
Hope the throat/glands doesn't give you a load of grief.

[clarky.]

The weather here is screwed as well, Clarky. Dreary, cool, and rainy. Probably eat a big bowl of homemade soup for breakfast when I get off of work.
Hope the throat/glands doesn't give you a load of grief.

Thanks mate ohhh aye i love home made soup cant beat that. I think i might rest the day AG i see how i am after work.

[clarky.]

Right its that time again away to work i'll report back later.

[marcus300]

Good morning gentlemen

[almostgone]

Morning, big guy!

[Dpyle]

Just hammered the legs.

20 minutes low walk to warm up
Seated extensions: 2 warm ups, 1 feel, 1 working w double drop
Leg press: 2 feel, 1 to positive failure, 1 w RP
Reverse v squat: 1 feel, 1 working w RP
Stiff leg deadlift: 2 warmup/ feel, 1 working with RP and 1 drop
Lying leg curl: 1 feel, 1 working w double drop

[almostgone]

^^^ Nice, Dpyle. The drop on deads would probably do me in.

[marcus300]

Legs this morning and it went like this

single leg extensions - toes pointed out
3 warm up sets - higher rep range for me
1 working set to failure

lying leg curls
2 feel sets
1 working set higher rep range to failure

walking lunges - with kettlebells
3 sets to hell

squats
2 working sets - higher rep range concentrated on bracing, breathing and pulling the bar down to engage the lats. No serious weight just engaging everything, and making sure my groove is in place.

Calves

leg press raise
2 working sets

seated raises
2 working sets

both done to failure - really higher rep range on these

[Igifuno]

Morning guys. DP/Marcus, nice sessions. Feel better clarky. Everyone seems to be getting sick all of a sudden. Change in weather is not helping.