**Marcus's HIT Dungeon**

[almostgone]

Hope the leg session goes smoothly, AG! You definitely did much more to your leg/quad than what had happened to me w/'that sound'(it makes me cringe)... Good luck and have a gooden, AG!

Thanks, Nach! Much appreciated.

[almostgone]

How is ur quad/leg ag?

Much better. I think it's about time to do some moderate work with it before it turns into a mental thing. Never have been one to dodge leg work and I don't want to get into the habit.
Can't let Kel and the rest of you guys have all of the muscle mass and crazy vascularity.

Was watching 2006 WSM earlier. Mark Philippi and Ralf Ber were knocking out some wickedly nice squats in the squat lift event considering the abuse they were dealing with. Very motivating.
Ber has a really wide stance (around the 20 minute mark in the video).

https://youtu.be/jkcQt7K_cTo

[Bio-Active]

Hack squats 2 warm 2 working sets to fail the 8 neg reps after fail

Leg press no warm 2 working sets same as above 1 set feet inside 2nd set outside stance

Leg extensions

Leg curls

Lunges

35 minutes cool down cardio and done

[Bodacious]

Good morning everyone!

Back is nice and sore this morning. Them Hypers at the End is a killer on the lower back. Chest is still sore at this point. I have a busy busy day today. Have to get BW done along with going to the chiropractor also have to do the usual stuff around the house and hit some delts/traps today. Going to be a full day!

Hope everyone has a good HUMP day!!

Nice session BIO!
Glad the leg is feeling better AG.

[Bodacious]

We have to grow today fellas! **** shit up is on the horizon!

[BG]

LOL - Is it 'Beano'??

yup thats it

[Hazard]

yup thats it

Take beano before and there will beano gas :-)

[NACH3]

yup thats it

Hahaha that's awesome!

[BG]

Little update, came home from work, stomach was better but real tired, ate dinner and had a head ache so I hit the couch. Woke up at 9 my head hurt so bad I could barely walk straight, sinus' were jacked. Skipped work, headed to the doc for a Z pack and hopefully some script cough syrup.

[Sfla80]

Take beano before and there will beano gas :-)

Mexican word of the day?? Hahaha

[Sfla80]

Little update, came home from work, stomach was better but real tired, ate dinner and had a head ache so I hit the couch. Woke up at 9 my head hurt so bad I could barely walk straight, sinus' were jacked. Skipped work, headed to the doc for a Z pack and hopefully some script cough syrup.

Damn bg...feel better.

Had the flu or whatever it was round Xmas time for about 3 weeks. And still to this day my sinus is still messed up.

Blowing my nose every 5 min about

[NACH3]

Morning all - nice session Bio

Arms are nice and sore... Got legs today will report back later guys!

BG the cough syrup is nice addition hope ya feel better man!

[Sfla80]

Chest this morning.

Slight incline dB flies 3w 1f 1w (70s) dd

Slight incline dB press 1f 1w (95s) had a spot a got 2 extra forced one drop

Flat flies 1f 1w (70s) 1 drop

Smith machine flat press (did not need to do these I was spent) put on 235 for a feel (this is usually my working for close grip) and barely got 4. Dropped once and done.

One set of pec Dec to burn it out.

Felt good. Body feels full and bigger. Veins are popping again in my pecs and delts. Was gonna snap a pic but I couldn't take shirt off in the gym and didn't want to get yelled at by BG again for shirt pics .

Also got home...and noticed my wife was starring at my chest ( kinda like men do to a woman's cleavage lol) I asked why u starring at me like that....she said I looked really big today. I told her I felt violated the way she was starring at me

[kelkel]

Was gonna snap a pic but I couldn't take shirt off in the gym and didn't want to get yelled at by BG again for shirt pics .

He can be such a prick at times.

[novastepp]

I switched pic's. This will clear it up.

Good God I don't even know what that is.

[BG]

Damn bg...feel better.

Had the flu or whatever it was round Xmas time for about 3 weeks. And still to this day my sinus is still messed up.

Blowing my nose every 5 min about

Same here. I was never quite 100% then I took the predisone and started feeling it a few days later. These sicknesses linger for a long time.

[BG]

Morning all - nice session Bio

Arms are nice and sore... Got legs today will report back later guys!

BG the cough syrup is nice addition hope ya feel better man!

Thanks buddy, I like the one with pain killer mixed in.

[NACH3]

Thanks buddy, I like the one with pain killer mixed in.

No problem man! The cough syrup w/codeine(mix)sure does the trick

[NACH3]

Chest this morning.

Slight incline dB flies 3w 1f 1w (70s) dd

Slight incline dB press 1f 1w (95s) had a spot a got 2 extra forced one drop

Flat flies 1f 1w (70s) 1 drop

Smith machine flat press (did not need to do these I was spent) put on 235 for a feel (this is usually my working for close grip) and barely got 4. Dropped once and done.

One set of pec Dec to burn it out.

Felt good. Body feels full and bigger. Veins are popping again in my pecs and delts. Was gonna snap a pic but I couldn't take shirt off in the gym and didn't want to get yelled at by BG again for shirt pics .

Also got home...and noticed my wife was starring at my chest ( kinda like men do to a woman's cleavage lol) I asked why u starring at me like that....she said I looked really big today. I told her I felt violated the way she was starring at me

Haha ^ that's funny - very nice session Sfla!

Idk if you've been going up on flys(but if I recall you are - and have been adding weight regularly)... Good stuff! Your chest is shaped well and you got the killer delts that pop since I've incorporated flys first it's gotten my delt/pec tie in much stronger snd has started to shape my chest even better(also I've added the vertical chest press since I do not hit flat on bench anymore)... How do you like going heavier again? And how do you feel about flys first(even if not S/S'ing - this is to everyone)?? Then presses... B/c I can still use more weight pressing even S/S'd - but hitting failure with flys first seems to really dig deep into those fibers then pressing or I'll do it reg - press than fly(I just like changing it up as it seems my body adapts very quickly to any scheme I implement... By constantly changing my wkly approach im starting to feel better pumps and I think im even starting to lean out more(atm )

Since I've been switching from Pre-exhaust, TUT, then 2w sets hitting higher end reps, and a heavy wk(if I can get more heavy wks in I definitely will) but I've been switching protocols to suit my shoulders needs... This is what ^ I meant above lol

[BG]

No problem man! The cough syrup w/codeine(mix)sure does the trick

Lmao I said pain killer because I didn't know how to spell codeine.

[Sfla80]

Haha ^ that's funny - very nice session Sfla!

Idk if you've been going up on flys(but if I recall you are - and have been adding weight regularly)... Good stuff! Your chest is shaped well and you got the killer delts that pop since I've incorporated flys first it's gotten my delt/pec tie in much stronger snd has started to shape my chest even better(also I've added the vertical chest press since I do not hit flat on bench anymore)... How do you like going heavier again? And how do you feel about flys first(even if not S/S'ing - this is to everyone)?? Then presses... B/c I can still use more weight pressing even S/S'd - but hitting failure with flys first seems to really dig deep into those fibers then pressing or I'll do it reg - press than fly(I just like changing it up as it seems my body adapts very quickly to any scheme I implement... By constantly changing my wkly approach im starting to feel better pumps and I think im even starting to lean out more(atm )

Since I've been switching from Pre-exhaust, TUT, then 2w sets hitting higher end reps, and a heavy wk(if I can get more heavy wks in I definitely will) but I've been switching protocols to suit my shoulders needs... This is what ^ I meant above lol

Loving the heavy flies

I have increased it over the weeks. 70s is the most I have triwd. I got reps today...think I will up it again next week.

Today I wanted to do all my flies first. But all the flat benches taken so I had to go into a press then flat flies.

I try to keep the same routine for maybe 2 weeks...with a minor change maybe in there. Then I'll switch the majority after 2 weeks.

[clarky.]

Did chest and tri's the night guys. Pullback

Incline db press 3 sets

Incline fly 3 sets

Flat fly 1 set just reped it out

Tri pd 4 sets

Behind head tri ex 2 sets vbar cable

Dips 2 sets

Done.
Felt the front delts took a bit of a pounding when doing fly's fellas anything i can do ?

[NACH3]

Loving the heavy flies

I have increased it over the weeks. 70s is the most I have triwd. I got reps today...think I will up it again next week.

Today I wanted to do all my flies first. But all the flat benches taken so I had to go into a press then flat flies.

I try to keep the same routine for maybe 2 weeks...with a minor change maybe in there. Then I'll switch the majority after 2 weeks.

Yeah im a big fan of them too... Man yhey dig deep into your muscle fibers(Its like you can feel them tearing down) and I love the incline flys & slight incline...

I've noticed I need more warm up sets with flys(but im doing a good amount 3-4 pyramiding up) just to be sure you stretch that chest out... Really makes a big difference for me - especially since getting tighter... I stretch for a good 30 min including RCs and a shoulder stuff min b4 I start - gets me really warmed up, I need to start taking that long after my sessions too...

[NACH3]

Lmao I said pain killer because I didn't know how to spell codeine.

LMAO That's hilarious, BG!

I still get twisted up - remember I before e, except after c - except in this case lmao tricky one!

[clarky.]

Nice sessions guys BOD, Sfla, Bio, Clarky...

Clarky, how'd you like those seated long bar rows? I saw you work them in... I'm rowing my arse off from here out - I want Thickness(with lots of weighted hypers)! Cast a shadow upon people when I turn to the side haha

Aye they were great mate i'll be keeping them in my back sessions mate.

[NACH3]

Legs
Stretching rolling abs more stretching
Pre-exhaust

1. Ext
3 warmups 2 feelers 2w DD higher end reps into partials etc

2. Lying leg curls
2 warm ups 3 feelers 2w DD higher end reps partials

3. Static smith lunges heavy
2 warm ups
1w DD

4. Rev Vs squats
3 feelers 1w DD I'm spent about 2 ex ago lol can't move

RDLs
2w 12-15

EDIT***!i forgot Leg Press - after Rev Vs
2w non lock - 10-12 rep range

Calf crap for Kel(surely not 'the routine') - I've not pre-exhausted my legs properly before b/c I can't move already lol I'm a man of few words ATM this totally killed my legs... Love the static smith lunges(been doing these for a while but you can go rather heavy on them as they're guided/& balanced!
Weights done in 47min I was breathing heavy today

[Bodacious]

lmao i said pain killer because i didn't know how to spell codeine.

lol...

[BG]

LMAO That's hilarious, BG!

I still get twisted up - remember I before e, except after c - except in this case lmao tricky one!

I gave up

Well I just picked it up and took 2 table spoons, im excited, pop a couple more later. If I start fuking off around here make sure to tell me to go to bed

[Bodacious]

Had a Great shoulder session this morning guys.

Warmed up really good.

Should BB Press behind head 3f 1W 8 RP 2.5

Should BB Press 3f 1W 6 DS 4 RP 2.5

Front Plate raise 3x to failure on all.. DS the last set

DB lateral Raise 2f 2w last working set I add 2 drop sets

At the end I did something a little different because I was pressed for time.(Need some cardio in) So I did Every Min on the Min for 8 min. 1 power clean, 1 hang clean and one jerk. Upped the weight every 2mins. I was spent before hand. So the light weight was heavy. Just wanted to get some reps in and keep moving.

Felt like a good workout.





I had BW pulled today also before coming to work. Should get the results back in 2 weeks or so.

Hope everyone has a good afternoon. Busy busy today fellas!!

[almostgone]

Little update, came home from work, stomach was better but real tired, ate dinner and had a head ache so I hit the couch. Woke up at 9 my head hurt so bad I could barely walk straight, sinus' were jacked. Skipped work, headed to the doc for a Z pack and hopefully some script cough syrup.

Hope you get better ASAP, BG. If its the same kind of cough syrup I'm thinking of, don't let it lock your guts down.

Edit: Just finished reading the posts. Yep, it s the kind that locks my guts down unless I'm lucky. It works great for squelching the coughing, but man does it ever slow down my guts.

[almostgone]

Ok, going to the shop to test drive legs. I'll post up after I get settled in at work later. It's going to probably be a good bit different than my prior lifts until I get right, so please bear with me.

[NACH3]

I gave up

Well I just picked it up and took 2 table spoons, im excited, pop a couple more later. If I start fuking off around here make sure to tell me to go to bed

Hahaha, I got ya buddy!

[Bio-Active]

Loving the heavy flies I have increased it over the weeks. 70s is the most I have triwd. I got reps today...think I will up it again next week. Today I wanted to do all my flies first. But all the flat benches taken so I had to go into a press then flat flies. I try to keep the same routine for maybe 2 weeks...with a minor change maybe in there. Then I'll switch the majority after 2 weeks.

those heavy flies just kill my chest. They are great

[kelkel]

Felt the front delts took a bit of a pounding when doing fly's fellas anything i can do ?

Listen to your body. Skip that exercise for a session or two.

[almostgone]

Ok, I feel like a wimpy dolt for posting this lift, but I guess the rehab and rebuilding has to start somewhere? Legs were very shaky when I got done, so I guess I'll stick with this routine until I feel ready to do.otherwise.

2 sets crunches


Leg extensions- 2 w/u, Work-8+,drop,5+,drop,4+. Same working weight on these as before the quad issue, but a few less reps.
Jefferson squats- 1 set of 10 w/ left foot forward, 1 set of 10 w/ right foot forward. Plan to keep these for a while. Want to make sure I'm able to drive up squarely and will increase the weight as I progress. Not getting quite as low as I would like, so I may open up my stance a tad?
Leg press- 1 set of 20 at about 40% of my previous working weight. Felt no issues with this weight, so I'll throw on another plate/side next time.
Seated calf raises- Work-13- 8 - 6+ with a 10 count hold @ contraction

Didn't want to push my luck too much, so I stopped there. Will continue to expand and refine this as I get stronger.
Wobbled/staggered up to the house afterwards and leg are still shaky now. Will be continuing the quad stretches in the mornings when I get home from work, because it feels like if I get them looser and a bit more flexibility in my hips, I'll be plenty deep on the Jeffersons.

26 minutes not including crunches.

[Bio-Active]

Ok, I feel like a wimpy dolt for posting this lift, but I guess the rehab and rebuilding has to start somewhere? Legs were very shaky when I got done, so I guess I'll stick with this routine until I feel ready to do.otherwise.

2 sets crunches

Leg extensions- 2 w/u, Work-8+,drop,5+,drop,4+. Same working weight on these as before the quad issue, but a few less reps.
Jefferson squats- 1 set of 10 w/ left foot forward, 1 set of 10 w/ right foot forward. Plan to keep these for a while. Want to make sure I'm able to drive up squarely and will increase the weight as I progress. Not getting quite as low as I would like, so I may open up my stance a tad?
Leg press- 1 set of 20 at about 40% of my previous working weight. Felt no issues with this weight, so I'll throw on another plate/side next time.
Seated calf raises- Work-13- 8 - 6+ with a 10 count hold @ contraction

Didn't want to push my luck too much, so I stopped there. Will continue to expand and refine this as I get stronger.
Wobbled/staggered up to the house afterwards and leg are still shaky now. Will be continuing the quad stretches in the mornings when I get home from work, because it feels like if I get them looser and a bit more flexibility in my hips, I'll be plenty deep on the Jeffersons.

26 minutes not including crunches.

You know your body better then anyone. Good job getting in there and feeling things out first brother

Hammer strength press 1 warm 2 working sets to fail and then 6 forced neg reps as slow as I could go

Incline press 2 working sets same as above

Db flies

Cable crossovers

30 minutes cool down cardio and done

[almostgone]

^^^ Thanks, Bio! I'm sure I'll have to make some.tweaks and improvements as I progress, but dang, it felt good to get something done.

[almostgone]

Going in extra early tonight, so it's pretty likely I won't hit arms until Friday evening unless I wake up feeling froggy.

[Bio-Active]

^^^ Thanks, Bio! I'm sure I'll have to make some.tweaks and improvements as I progress, but dang, it felt good to get something done.

I been there brother... I remember back in 09 I injured my lower back. I honestly thought my bodybuilding days were done. After taking 4 months of from the gym I eased back into things nice and slow. No regrets at all

[Bodacious]

Clocking in this morning....

Sore Sore sore today everywhere....Back is just plum crushed!! I have a plan rest day today. I am going in to get some good stretching and light cardio and come core.

Was told last night going to have to work this weekend. Which is okay I need the some money right now.

Hope everyone has a good day today!