**Marcus's HIT Dungeon**

[almostgone]

Nice ag

DB rear lateral. ...is that like dB bent over?

Thanks, Sfla and yes, sir. Some people refer to them as reverse flyes. I rest my chest on the back of my incline bench with the incline set so that my back is antad above being parallel to the floor.

[Bio-Active]

Morning guys. Just pulled in to my first meeting of the day. Big annual legislative breakfast with the mayor and county executive. Need coffee and food.

Had a business event last night too so didn't hit the gym. This guy I've known for a while literally asked me last night out of the blue, how many cycles have you done? I just looked at him and said, cycles of what? Then all of a sudden he didn't want to talk anymore. Lmao. Some people.

Kick ass today everyone.

When people ask me that I just thank them for the compliment

[almostgone]

Morning guys. Just pulled in to my first meeting of the day. Big annual legislative breakfast with the mayor and county executive. Need coffee and food.

Had a business event last night too so didn't hit the gym. This guy I've known for a while literally asked me last night out of the blue, how many cycles have you done? I just looked at him and said, cycles of what? Then all of a sudden he didn't want to talk anymore. Lmao. Some people.

Kick ass today everyone.

Bicycles, tricycles, motorcycles, .

[almostgone]

Headed home to throw down some calories and hopefully sleep soundly. My old white noise machine shot the crapper and the wife ordered me a new one. I had it set to thunder noises yesterday and I guess just as I was drifting off it must have sounded excessively loud. Anyway before I knew it I was up out of the bed setup @the bedroom door, P220 in hand, and my male mastiff was raising mortal hell.
Think today I will opt for just rain sounds or maybe white noise. Another week until I get some time off and I am f-in ready!

[Bodacious]

Morning guys/gals! Running super late this morning. I have a lot to do toda at work. Will try and get on and lurk as much as I can.

Hope everyone has a good hump day!

Also nice session buy everyone. Everyone keep up the good work.

Myself will be doing some legs today. Nothing heavy just want to get as much blood possible in them. I can't wait! Hope everything holds up for me.

[Sfla80]

Thanks, Sfla and yes, sir. Some people refer to them as reverse flyes. I rest my chest on the back of my incline bench with the incline set so that my back is antad above being parallel to the floor.

Perfect

I do them a few different ways...but actually never have done them lying on incline. But I know exactly what u mean. Seen it done alot.

I do:

Seated bent over
Standing bent over
Bent over using cables and crossing (right arm grabbing left cable and vise versa) and pulling same time

[Sfla80]

Just Destroyed chest.

Decline hammers to warm up

Incline dB flies 2w (65s x8ish) dd (holding 3 secs on bottom of movement )

Incline dB press 2w ( holding again, definitely doing this needed to adjust weight lol) dd

Flat dB flies 2w drop

Single arm dB fly to finish

[kelkel]

So my shoulder seems to be 80% but the tri is weak when it comes to pressing. But by next week my shoulder should be good and I can get moving on chest and shoulders.

Don't force it. Why not just do your pressing last in your routine for a while so you can get the same effect with lesser weight and heal up simultaneously.

[kelkel]

No its a machine that is older then I. Old school very......i believe it is from the 80s work's incredible. Never been able to replicate it with any other machine

Easy on the "old" stuff........

I actually posted last week about looking for a similar unit for my basement...

[kelkel]

This guy I've known for a while literally asked me last night out of the blue, how many cycles have you done? I just looked at him and said, cycles of what? Then all of a sudden he didn't want to talk anymore. Lmao. Some people.

He's only trying to justify his own failures...

[jmalls]

Easy on the "old" stuff........

I actually posted last week about looking for a similar unit for my basement...

If you offered him 20 bucks he would sell it to you he keeps it only since I maintain it and get a cable or pully when it needs one so no cost for him. I'm not hating on old old is better most of the time!

[Bodacious]

Trying to get caught up guys. Seems like everyone is having a good day.

Some nice sessions being posted.

[NACH3]

Morning over here(late - 9am) guys/gals... My face looks like a chipmunk w/my jaw all swollen lmao... Hoping today I can eat real food(I'm eating 10whites, oats w/whey, Greek yogurt) ATM so we'll see how rice and fish/or chicken go today w/greens

Hope all is well and great sessions everyone!

[BG]

Nice price, too. The spring clip collars aggravate me.

So, so worth it. I'm ordering 3 more.

[Sfla80]

Morning over here(late - 9am) guys/gals... My face looks like a chipmunk w/my jaw all swollen lmao... Hoping today I can eat real food(I'm eating 10whites, oats w/whey, Greek yogurt) ATM so we'll see how rice and fish/or chicken go today w/greens

Hope all is well and great sessions everyone!

Nach if u can't put down the chicken.

When I had my surgery we made basically a chicken broth based soup. Opened few eggs while cooking. ....then added cooked quinoa to it.

Worked perfectly and good amount cals

[kelkel]

Morning over here(late - 9am) guys/gals... My face looks like a chipmunk w/my jaw all swollen lmao... Hoping today I can eat real food(I'm eating 10whites, oats w/whey, Greek yogurt) ATM so we'll see how rice and fish/or chicken go today w/greens

Hope all is well and great sessions everyone!

[jmalls]

^^^ hahaha and I like the quinoa idea!

[NACH3]

Hahaha precisely!

[NACH3]

Nach if u can't put down the chicken.

When I had my surgery we made basically a chicken broth based soup. Opened few eggs while cooking. ....then added cooked quinoa to it.

Worked perfectly and good amount cals

I like the quinoa idea also... I have a big bowl of turkey soup w/all the veggies and I'll tear up more chicken and throw it in too!

I guess I could blend it lol - I've done it but I just rather eat tbh lolol but we gotta do what we gotta do! Thx buddy!

[Sfla80]

I like the quinoa idea also... I have a big bowl of turkey soup w/all the veggies and I'll tear up more chicken and throw it in too!

I guess I could blend it lol - I've done it but I just rather eat tbh lolol but we gotta do what we gotta do! Thx buddy!

Cook chicken inside the soup so u can shred it.

[NACH3]

Cook chicken inside the soup so u can shred it.

Exactly what I did, chef

[RaginCajun]

alvin, simon, and NACH!

get well bud!

[clarky.]

alvin, simon, and NACH!

get well bud!

fvcking class RC.

[clarky.]

Hi guys never went for a session the night i really was not up for it a bit drained tbh. I'll get back to it the mora though.

[NACH3]

alvin, simon, and NACH!

get well bud!

Hahaha Perfect

[NACH3]

Hi guys never went for a session the night i really was not up for it a bit drained tbh. I'll get back to it the mora though.

Hit the recliner, Clarky! Rest up you'll be tearin it back up by 'the mora'

[Hazard]

Decided to take this week off. Need rest and food. Monday I'll be back.

[Bodacious]

Clarky get you some rest and get back after it tomorrow man!!!


First night back guys!!! I was stoked all day. I did legs.

Leg Ext 2f 2w 12reps both sets

Leg curls 2f 2w again 12 reps both working sets

Straight leg deads 2f 2w 10 reps

Plate over head lunges 3 sets of 12

Back squat 4x10

finished off we was sets 4 sets for 20sec


Everything was light with back squats and straight leg deads being super light. How ever I slowed everything way way down and paused most of the squeezes for 1 to 2 sec. I got some blood in my legs and it just felt good to be back. In the middle of my workout after laying leg curls my lower back got super super tight on the left side for some reason. Other than that it felt pretty good. I felt strong and was dying to go heavier.

Nothing fancy at all just wanted to get a feel how the back was going to hold up.Shower and food time now.

[Igifuno]

Crazy day guys. Was fired up all day so I need to go get some aggression out.

Will check in later if I have time. Will have some work to do though. Finishing touches on a financial meeting tomorrow with investors. Good news is their portfolio is performing, so it should be painless.

Hope I didn't miss anything crazy in here. Everyone doing ok?

Bod, how's the session go, getting back in the swing? NACH, how's dem teefs?

Sfla, I saw your dinner from last night (I think) and it looked good. I'm working off a damn potato and a pork chop right now (can't wait to be home this weekend).

Hope everyone else is doing well, AG, Haz, RC, clarky, BG, marcus, Kel, bio, new guy jmalls.

[almostgone]

Perfect

I do them a few different ways...but actually never have done them lying on incline. But I know exactly what u mean. Seen it done alot.

I do:

Seated bent over
Standing bent over
Bent over using cables and crossing (right arm grabbing left cable and vise versa) and pulling same time

Yes sir, when I rest my chest on the back of the bench, I'm standing.

[almostgone]

So, so worth it. I'm ordering 3 more.

Thinking about grabbing a pair or two myself.

[almostgone]

Slept really well today. Shot day tomorrow and will be giving blood within the next week. Just checked BP before I took my meds. 125/74. Not too bad for an old fart and much better than when I was taking the cold meds.

[kelkel]

Decided to take this week off. Need rest and food. Monday I'll be back.

Smart man. Listen to the feedback your body gives you.

[kelkel]

Legs in the dungeon this afternoon. Went very well.

Extensions as usual. 2 sets, 15-20 slow reps squeezing at the top. Let me add here that yes, it's higher reps but it's still a good amount of weight. I just will not put the amount on to allow half that number of reps anymore. I value my knees to much and feel extensions can be quite damaging if you go to heavy. Especially as most tend to slam them up putting a high degree of shearing force on the patella tendon at initiation. My knees feel good and I plan on keeping them that way. Rant over.

Squats: Feel / often working set felt really light so I racked it and added two 35's (because they were on top of the 45's.) Cranked out a solid 8 reps. Rested a couple minutes, dropped the 35's and cranked out 12 quick, non-lock reps. It hurt and came close to constituting cardio work I think.

One leg lunges on smith: Heavy, 2 sets of 10-12. Liking these more since I've upped the weight a bit.

Seated curls: 2 sets, 10-12 reps

Calf crap.

Strength felt really good today. Feel like I'm gaining weight.

[almostgone]

I'm with you on the higher reps for extensions, Kel. Has definitely got my knees warmed up for heavier exercises and I kind of enjoy a fairly slow negative on them as well.

[Bodacious]

Crazy day guys. Was fired up all day so I need to go get some aggression out.

Will check in later if I have time. Will have some work to do though. Finishing touches on a financial meeting tomorrow with investors. Good news is their portfolio is performing, so it should be painless.

Hope I didn't miss anything crazy in here. Everyone doing ok?

Bod, how's the session go, getting back in the swing? NACH, how's dem teefs?

Sfla, I saw your dinner from last night (I think) and it looked good. I'm working off a damn potato and a pork chop right now (can't wait to be home this weekend).

Hope everyone else is doing well, AG, Haz, RC, clarky, BG, marcus, Kel, bio, new guy jmalls.

Workout went pretty good....Nothing to failure though. Just glad to be lifting again. Next week I'll up it some more but still nothing major.

It's been crazy around here first shift is kicking my ass. Plus we are trying to get ready for Christmas and vacation. So it's been crazy plus trying to heal these injuries. Back tighten up for sure once I got home and relaxed some. I put heat on it.

Hope everyone is doing good!!

Nice session Kel!

[Bodacious]

Igifuno hopefully stuff will slowdown some for ya. Sounds like you been super busy your self.

Sfla and Haz is always cooking good stuff and posting in here. WTF....lol

Wish I could cook that kinda food....

[jmalls]

Back tonight, really feeling the carb cycling.... i have 1 more week to go before my first AAS cycle and I'm taking this next 8 days easy not off just backing off to let me be healed up a and my body is just begging for more calories....... uuhhgg.... back went as follows

BENT OVER ROWS
warm up bar (12) contracting hard to get blood in there then135 (6)
Working 225 (8) rest pause got 3 half reps
PULL UPS med grip
Warm up body weight (10)
Working 100 lbs plate (4) rest pause 2 almost full reps so let the weight belt off and knocked out 3 body weight really squeeze
SEATED WIDE GRIP high tummy pull
Working 210 (6) had a guy spot me and had 3 sick negatives.
Done 25 min and feeling dead.

[jmalls]

Bodacious brother you have a lot on your plate it sounds like, let those injuries heal up and you'll be better then before. We always learn something from our bad days or days that don't going a cording to plan and we usually use that pent up need for the iron to spring board us further next time

[Bodacious]

Bodacious brother you have a lot on your plate it sounds like, let those injuries heal up and you'll be better then before. We always learn something from our bad days or days that don't going a cording to plan and we usually use that pent up need for the iron to spring board us further next time

Yea I do man. It's getting better for sure. I will say if it wasn't for these guys I would be lost and depressed. It's amazing the power in here. Stick around.