**Marcus's HIT Dungeon**

[almostgone]

Glad to hear your feeling a bit better, AG!
Im tellin'ya when it happened to me it happened as I was going down and had to come up a certain distance to lock out the rev V machine... Needless to say I was very gun shy!

Edit - Im pretty sure after I skipped it once I came back light - still a lil gun shy lol

Oh I defo will ease back into it. It was about the same for me. On the downward portion of the rep, then the nasty popping noise, and I had to drop a bit lower to engage the nearest stops. Sure as hell wasn't able to move upwards to get to a stop.
I really wasn't going that heavy compared to you guys. I hit a set for a plate per side and then had a 100# and a plate on each side when the sh!t hit the fan. I'm weak on hacks. Its weird, I can turn around and face my leg press for my version of reverse hacks and rep out 490-550 ish and feel great.
Plan to be very cautious and I think the only leg exercise I will do for a week or two is seated calf raises and lots of rolling and stretching. Believe I can get those in with no issues.
Curious to see what the massage lady says about it. Plan on getting out of here at 7 a.m. grab a bite to eat and hit arms before my appointment. Sure as hell won't be up to it after the massage.

[Hazard]

Took a job bouncing for extra cash. They interviewed me today and hired me on the spot haha. Had me start the same night too.

Just gettin done and hafta drive home now..... Sucks ass.

[marcus300]

OK fella's, Im reporting back in after my small break down. So I decided Im going to do 5 weeks of maintenance training with cardio before and after. Im looking to get my BF down and get into shape. I think this is my issue at my age, Im not flexible or in very good cardiovascular shape. My part time TP just went on, so in 5 weeks I should be ready to hit it hard and force some growth. hmmmm ...............thats got me thinking growth

My back is still tight and sore, but like AG there was no blood bruising so nothing burst or tore.

AG stay strong brother !!!!!!!!!!!!

Sound like me every fuking month lol but mine is taking a lot longer than 5 weeks. Best of luck

[almostgone]

Took a job bouncing for extra cash. They interviewed me today and hired me on the spot haha. Had me start the same night too.

Just gettin done and hafta drive home now..... Sucks ass.

You going to have to work the New Years Eve madness?

[clarky.]

Nice session nach. BG good to see what you've planned big guy hope it all goes well.

AG great stuff mate hope it gets back to normal asap and stop loading it with all the plates then putting the beast on top.
Kel and Haz are a different breed we can't have quads like them

[clarky.]

Morning guys and girls fvck what a weather we are having here. I've been up all fvcking night with the wind and rain nightmare.

So the day i'm doing chest and tri's i have to because it shuts the mora and i've still git back to do. That will be the mora i'll not be able to do much ex because i'm doing the two but i'll still shift good heavy weight.
I'll report back later guys just going to get fed and watered.

[Hazard]

You going to have to work the New Years Eve madness?

Yup.....

Hate dealing with drunks

[almostgone]

Yup.....

Hate dealing with drunks

Same here. I don't mind a happy drunk. It's the ones that get trashed and think they own the world that sets me off. Be safe, Haz.

[Bio-Active]

Wide grip hammer strength pull downs


Seated rows wide grip

Close grip pulls

Db bent over rows

Lower back extensions

I snuck in calf raises in e tween sets

30 minutes low intensity cardio and done

[clarky.]

Hi guys did chest and tri's went great well chuffed. Incline fly and press for a good stretch and a wee warm up. Did this for about 5 min just went from fly to press opened chest right up very good stretch.
I did a few good warm up sets i always start really low end and do 5-7 reps ber db all the way up to the working weight. I just like making sure am ready to go when i get to that bell.

Incline db press 1 working 1 drop **new weight**

Incline db fly 1 working +rp 1 drop

Done and fried.

Tri pd 1 working +rp DD

Behind head tri ex v bar 1 working DD

Dips 2 sets 10 first set 5 second

Done and fried.

Great session fellas i left my elbows there wee fvcking hopeless things gave me sh!t lol.

On the working db press i did 8 good clean reps then 7 on the drop too many i know but i knew i wasn't going to be doing much ex as i was doing tri aswell.
I could have past that new weight and got 3-4 reps from a heavier db easy but i'll get a rp next time before i move on again. Fvcking flying the now love it.

Think i might give tren a go again lol in the new year but it gave me very bad back acne last time but i'll get accutane this time defo.

[almostgone]

Well hell, really nice lift, Clarky. I'm headed to the shop now to work arms before I go for my massage later. Probably have to swim to the shop. It's dang near a monsoon here.

[NACH3]

Clarky your tearin' it up my friend... Well done... Oh boy tren

Well My chest/delts Defo feel damn tight and surely well worked... Well worked but need to roll a little lol! Hoping for legs or back then an off day then whichever is left... Gotta get my big BPs on the day after a re-feed!

[almostgone]

Amazing what you can get done some days. I goota ramp down for my shot after the massage.

Pullback lift, so pretty much a work set, ditch a bit of weight, and a second working set. Most of my body is telling me to get back to full bore lifting.

Seated d'bell curls- 2 w/u, Work 1-6+ reps, Work 2-6+ reps
Incline alt. d'bell curls- 2 w/u, Work1-5+ reps, Work2-7 reps
WG cable curls- Work 1-9+ reps, Work2-11+ reps
Close grip Smythe press-2 w/u, Work1-7 reps, Work2-8+ reps. New weight, couldn't let my buddy Clarky have all of the fun.
Triceps pressdown w/ rope-1 w/u, Work1- 4+ reps, Work2- 5+ reps.
D'bell skulls- Work1-7 reps, Work2-8 + reps

37 minutes. Chugging a shake now, then gotta take care of the "3S" program, and head into town.

[Igifuno]

Hi guys did chest and tri's went great well chuffed. Incline fly and press for a good stretch and a wee warm up. Did this for about 5 min just went from fly to press opened chest right up very good stretch. I did a few good warm up sets i always start really low end and do 5-7 reps ber db all the way up to the working weight. I just like making sure am ready to go when i get to that bell. Incline db press 1 working 1 drop **new weight** Incline db fly 1 working +rp 1 drop Done and fried. Tri pd 1 working +rp DD Behind head tri ex v bar 1 working DD Dips 2 sets 10 first set 5 second Done and fried. Great session fellas i left my elbows there wee fvcking hopeless things gave me sh!t lol. On the working db press i did 8 good clean reps then 7 on the drop too many i know but i knew i wasn't going to be doing much ex as i was doing tri aswell. I could have past that new weight and got 3-4 reps from a heavier db easy but i'll get a rp next time before i move on again. Fvcking flying the now love it. Think i might give tren a go again lol in the new year but it gave me very bad back acne last time but i'll get accutane this time defo.

Alright clarky looking really good there.

[NACH3]

Oh I defo will ease back into it. It was about the same for me. On the downward portion of the rep, then the nasty popping noise, and I had to drop a bit lower to engage the nearest stops. Sure as hell wasn't able to move upwards to get to a stop.
I really wasn't going that heavy compared to you guys. I hit a set for a plate per side and then had a 100# and a plate on each side when the sh!t hit the fan. I'm weak on hacks. Its weird, I can turn around and face my leg press for my version of reverse hacks and rep out 490-550 ish and feel great.
Plan to be very cautious and I think the only leg exercise I will do for a week or two is seated calf raises and lots of rolling and stretching. Believe I can get those in with no issues.
Curious to see what the massage lady says about it. Plan on getting out of here at 7 a.m. grab a bite to eat and hit arms before my appointment. Sure as hell won't be up to it after the massage.

Yep thats not a fun situation to be in on the downward portion of the movement when it 'pops'... Glad to hear the NSAIDs DMSO & rolling are loosening you up... Anything to keep it loose was good for me, as well...

Whether it's an internal sound or not - it's Defo really fvkin loud and surely makes you think 'oh fvk'

[DCI]

Back into the gym tonight for the first time in a week. Gonna fcking smash chest heavy strong reps I can see it already haha

[kelkel]

Legs shortly. Pounding coffee, getting primed.

[NACH3]

Smash it fellas!

I'm fueling up myself!

[DCI]

Just woke from a nap off I go

[almostgone]

Whew, I am looser than goose sh!t. . 90 minutes of painful deep tissue massage on back and she also worked on both legs. Fussed at me for not keeping my hams stretched and also quads. Said probably what I felt snap and move was the quads all bunched up and not sliding like they should. Chugging water now and headed into the Dr. office for my shot.

Edit: I will defo be more diligent with my stretching.

[Igifuno]

Same here guys. Feel so fresh and ready to hit it hard. Not sore anywhere right now and can't wait to get in there for back in a bit.

[Sfla80]

What's up guys!!

Damn I need to catch up on this thread.

First day back.in gym today. Still not 100% over this cold but getting there. Been 1.5wks out of gym.

Weird thing haven't even been going but left knee is really sore especially in morning's. The two tendons on back side of knee feel extremely tight like not stretching.

Hit shoulders today. Was a good session nothing over board. ..took it easy first day back.

And seemed all the new years people were already there. 10am on a Wednesday was like 6pm on a monday. Packed.

I'll catch up soon guys.

Keep killing it

[DCI]

Well fck me the strength was there tonight. Arrived in the gym to find my cus in there and we just both happend to be doing chest.

Fired out a few warm up sets then into heavy incline 2 heavy sets one drop. Was slightly gassing due to the lack of any movement in a week haha.

Then flat same as above, moved onto chest press machine using the inner tabs to catch the inner part of the chest and to finished with db yates style flies.

Then tries these were crazy sore and felt amazing. Home to refeed and chill. Then off to the gym again for back in the morning

[almostgone]

OK guys, having my cheat meal with the wife since I'm off work for a few days. Have some teriyaki chicken wings and I'm going to do some damage.
New Years resolutions will be taking effect soon enough.

[clarky.]

AG,Nach ,Igi thanks guys.

[clarky.]

OK guys, having my cheat meal with the wife since I'm off work for a few days. Have some teriyaki chicken wings and I'm going to do some damage.
New Years resolutions will be taking effect soon enough.

Enjoy your few days off AG you sure deserve it mate you never stop working. Ohh and enjoy the wings haha.

[clarky.]

Well fck me the strength was there tonight. Arrived in the gym to find my cus in there and we just both happend to be doing chest.

Fired out a few warm up sets then into heavy incline 2 heavy sets one drop. Was slightly gassing due to the lack of any movement in a week haha.

Then flat same as above, moved onto chest press machine using the inner tabs to catch the inner part of the chest and to finished with db yates style flies.

Then tries these were crazy sore and felt amazing. Home to refeed and chill. Then off to the gym again for back in the morning

Good stuff DCI like days like that funny usually when you can't be arsed is the day you have a great session.

[NACH3]

OK guys, having my cheat meal with the wife since I'm off work for a few days. Have some teriyaki chicken wings and I'm going to do some damage.
New Years resolutions will be taking effect soon enough.

Finally good to see you have a day(s) off, AG... ENJOY those wings!!

[almostgone]

Enjoy your few days off AG you sure deserve it mate you never stop working. Ohh and enjoy the wings haha.

Finally good to see you have a day(s) off, AG... ENJOY those wings!!

Thanks, gents. I stopped @ 37 for now. Round 2 coming up in a bit.

[NACH3]

Back
Pullback/prime -- hitting higher end reps... Nothing to failure(implementing some TUT as well)

Stretching abs rolling -- shoulder is tight but it's like DCI said the amount of time off... I'll take a day off tomorrow

1. Straight atm pulls
2w 10+/8+

2. CG pull downs
2w 10ish/7+

3. BB Bent over rows
2w drop higher end reps

4. Neutral grip rows(hammer strength)
2w 12+/8+

5. Long bar wide grip seated rows
2w 8+/6+

Rack pulls
Pyramided up im weight

Done weights in 45min - man these higher end reps with short rest(30s or less in between sets) is awesomely painful! Gotta love it! Just went pretty light considering rep range... Lats felt like wings though

[NACH3]

Thanks, gents. I stopped @ 37 for now. Round 2 coming up in a bit.

LMAO - sound just like my Father when we get wings(he gets 50 down on his own easy lol)

[DCI]

Good stuff DCI like days like that funny usually when you can't be arsed is the day you have a great session.

I was tired enough arriving but once I got going it was a good. Just eatting some vension and tomato sauce thing I made yesterday with potatoes gonna chill then

[Hazard]

For BG.....

I went to spumoni gardens today lol

I brought it home for my fiancé tho so I had to reheat it.

[NACH3]

For BG.....

I went to spumoni gardens today lol

I brought it home for my fiancé tho so I had to reheat it.

Nice Sicilian right there!

[Hazard]

Nice Sicilian right there!

The layers:

Dough first
Cheese on dough
Olive oil on cheese
Sauce on olive oil
Parm cheese on sauce
Then toppings

Literally the best pizza on earth lol

[DCI]

I'm going to NYC in March I cannot wait to try all the pizza in the world and Katz deli too.

[Hazard]

I'm going to NYC in March I cannot wait to try all the pizza in the world and Katz deli too.

Start researching which Rays pizza is the original..... If not..... And you truly love pizza.... You'll be disappointed

Get back to us when you find the answer :-)

[NACH3]

I

The layers:

Dough first
Cheese on dough
Olive oil on cheese
Sauce on olive oil
Parm cheese on sauce
Then toppings

Literally the best pizza on earth lol

How many you put down? Lol Sicilians have a lot a dough but sooo good!

[Hazard]

I How many you put down? Lol Sicilians have a lot a dough but sooo good!

4 but I'm sick right now.... Prolly coulda done at least 6 lol

[kelkel]

Good leg day today. Felt strong going in.

Extensions. Two working to failure 15-20 reps
Squats: Went to my either/or warm up or working set. Made it a warm up, racked it at 7 reps. Loaded a good bit more on and got an easy 5 on this one. Think I could have gotten about 3 more but had an odd "back" feeling so I listened (for once) and racked it. Think form was off on that rep. Dropped back down to the prior weight and cranked out a solid 12. Felt good.
Seated leg curls and calf crap finished the day.

Legs are tightening up already. Gotta start stretching now.....