**Marcus's HIT Dungeon**

[DCI]

Those are two big work outs in a row especially when starting again. How about a fill day of reardelts/traps/forearms/abs/cardio and crush back tomorrow? Just an idea.

Tomorrow is rest day so theres a small bit of theory to the madness haha.

I will be weaker tonight for sure. I know this so will be a med weight back session esp with chest fatiguing me already

[BG]

The avocado is just for a bit of energy from a good fat source?

I do it for the fat source, something I lack and now brought back to my attention Im going to work on

[BG]

Tomorrow is rest day so theres a small bit of theory to the madness haha.

I will be weaker tonight for sure. I know this so will be a med weight back session esp with chest fatiguing me already

Sounds good. Kel has me on the eod work outs and I feel much better. Has a lot to do withn cns recovery. Have a good work out and great to have you back around

[NACH3]

Those are two big work outs in a row especially when starting again. How about a fill day of reardelts/traps/forearms/abs/cardio and crush back tomorrow? Just an idea.

I've really been thinking of this once a wk - or do you do it every other wk and switch off with something else?

I've really been watching ur w/o's and I like the break-up of the routine! Nice!

[BG]

[/B]

I've really been thinking of this once a wk - or do you do it every other wk and switch off with something else?

I've really been watching ur w/o's and I like the break-up of the routine! Nice!

Mon-hams
Tues-fill in
Wed-Chest/Shoulder press
Thurs-fill in
Fri-Quads
Sat-Back/Arms
Sun-Abs/Fill in

Fill ins are delts/traps regularly, then things I didnt hit hard, say I do a big back work out and just get some arms in on sat, tuesday Ill hit arms again with delts. This way I keep my big muscle groups separated by a day and fill ins I can keep the workout regulated to how I feel energy/recovery wise. This way I dont over train. If Im tired, fill in turns into an off day.

Edit:Thanks Kel

[NACH3]

Mon-hams
Tues-fill in
Wed-Chest/Shoulder press
Thurs-fill in
Fri-Quads
Sat-Back/Arms
Sun-Abs/Fill in

Fill ins are delts/traps regularly, then things I didnt hit hard, say I do a big back work out and just get some arms in on sat, tuesday Ill hit arms again with delts. This way I keep my big muscle groups separated by a day and fill ins I can keep the workout regulated to how I feel energy/recovery wise. This way I dont over train. If Im tired, fill in turns into an off day.

Edit:Thanks Kel

Thank u BG! Also, For the explanation as well!

[BG]

Thank u BG! Also, For the explanation as well!

No problem buddy, anytime. Keep up the hard work!

Also I work my diet around this, I have my re-feed meals on my fill in days so Im 100% ready for my big work outs. Thats how I "kinda" carb cycle.

[NACH3]

No problem buddy, anytime. Keep up the hard work!

Also I work my diet around this, I have my re-feed meals on my fill in days so Im 100% ready for my big work outs. Thats how I "kinda" carb cycle.

Will do buddy!

Ahh ok ok... Makes sense... Simple yet very effective - we all know the importance of our meal timing so this too is something I'll definitely be trying! As I've not been eating enough lately,.. Appetite is sure coming back tho

[BG]

As I've not been eating enough lately,.. Appetite is sure coming back tho

I just went through that with the work change. My old job I ate on a schedule, now its when ever. It worked ok for a bit because I lost some bf but I want to grow now Ive been pounding food, the workout shake I just ordered should get me through my training and Ill burn bf for now on with cardio. Time to get big!!

[DCI]

Sounds good. Kel has me on the eod work outs and I feel much better. Has a lot to do withn cns recovery. Have a good work out and great to have you back around

I like your split when I get back to full health I will gor sure try it and see how I feel after it

[RaginCajun]

No problem buddy, anytime. Keep up the hard work!

Also I work my diet around this, I have my re-feed meals on my fill in days so Im 100% ready for my big work outs. Thats how I "kinda" carb cycle.

so you are eating more carbs on your fill in days, but not as much on your big lift days?

[kelkel]

Edit:Thanks Kel

Never a worry brother! We all need a different perspective now and then to keep us motivated and making progress.

[clarky.]

Did shoulders and traps, good session but the heat really got me the day at work and gym.
(PB)

Seated press 1w 1 drop **new weight**

Rev pec dec 3 sets

Db side raises 1 working 1 drop

Face pulls 3 sets

BB shrugs 3 heavy sets


Simple heavy and done.

[Sfla80]

So PT this morning.

Tell you what this is tuff. Sweating like a pig. Quads, hams, glutes, all on fire when I'm there.

Basically think, besides the mattress being old...cause wife having back issues now too. But was explained that my core muscles. Aren't as strong as everything else. The "supporting" muscles is what they r working on.

[BG]

so you are eating more carbs on your fill in days, but not as much on your big lift days?

Correct.

[Proximal]

What's up fellas!

I've slept all day Sunday(exhausted mentally) but I'm wide awake - may go in to the gym in the middle of the night lol... I'm trying to work back to front to strengthen and pull my RCs(and R shoulder back in) but really trying to strengthen it right!

Been thinking of doing laser treatment to break up any scar tissue... Anyone have success with this(Marcus, Prox, BG, Kel, AG)

Let's get it after it today fellas

And good. Morning to everyone!

Haven't done laser. Just got cupped though and have these enormous red dots on my back and shoulder.

[Proximal]

Finally, energy back & mentally in a decent groove. Haven't missed one week in over a year and ready to get back at it.

Back and rear-delts today. Medium volume, kept the intensity down, will ramp things up gradually.

The positive energy on this thread is flat-out amazing; really missed posting and contributing. Glad to see everyone is doing well!

[Kyle1337]

Lots of injury talk here recently... I mentioned a shoulder problem I'm having... MRI scheduled next Friday... Hoping for nothing but at same time hoping for something so I can finally find this God damn pain and fix it...

Got the MRI, however they found nothing on the shoulder except inflammation, which is strange since I have had two cortisone shots... bummer. I mean I wasn't looking forward to surgery, but I am not looking forward to this pain the rest of my life.

[BG]

Tuesday afternoon- Delts/Traps/Abs/Cardio

Kettle side lats w/Kettle front raise supers
Kettle 1/4 bent over 1/2 front raises w/Kettle lat-shrugs
Bent over cable flys w/rope face pulls supers (no handles)
Standing high cable crosses w/straight bar face pull supers (no handles)
Single arm cable behind back lats w/cable eazy bar front raise supers
Seated db bent over laterals

Full ab routine

1 mile cardio crunch's/leg lift supers then repeat for 3 miles.

Sick work out.

[Sfla80]

Tuesday afternoon- Delts/Traps/Abs/Cardio

Kettle side lats w/Kettle front raise supers
Kettle 1/4 bent over 1/2 front raises w/Kettle lat-shrugs
Bent over cable flys w/rope face pulls supers (no handles)
Standing high cable crosses w/straight bar face pull supers (no handles)
Single arm cable behind back lats w/cable eazy bar front raise supers
Seated db bent over laterals

Full ab routine

1 mile cardio crunch's/leg lift supers then repeat for 3 miles.

Sick work out.

Interesting work out man.

Like the kettles in there.

How long was this routine?

How long/intensity for the cardio

[almostgone]

Tuesday afternoon- Delts/Traps/Abs/Cardio

Kettle side lats w/Kettle front raise supers
Kettle 1/4 bent over 1/2 front raises w/Kettle lat-shrugs
Bent over cable flys w/rope face pulls supers (no handles)
Standing high cable crosses w/straight bar face pull supers (no handles)
Single arm cable behind back lats w/cable eazy bar front raise supers
Seated db bent over laterals

Full ab routine

1 mile cardio crunch's/leg lift supers then repeat for 3 miles.

Sick work out.

Wow! Yeah, the fats from the avacado oil is going to be put to use. That's just flat out kicking @ss there!

[hammerheart]

Avocado oil? Why not just some Olive oil?

[almostgone]

Avocado oil? Why not just some Olive oil?

It's available in powder form in a custom blend he ordered for a shake mix. If you go back a page or so, BG posted a couple of blends he had ordered. I believe his new schedule is more hectic so he needs to keep something handy for nutrition on the fly.

Edit: I just took a quick peek at the True Nutrition's site and they have olive oil powder as well.

[marcus300]

Morning hit squad

Haven't been able to get up to speed with the thread yet but looks like we still the hardest set of trainers around

Busy day not training. Arms in bits and got horrendous day but speak soon guys

[marcus300]

Fuck . going to have to change my avy can't stand looking at that pig in knickers anymore

[almostgone]

Morning hit squad

Haven't been able to get up to speed with the thread yet but looks like we still the hardest set of trainers around

Busy day not training. Arms in bits and got horrendous day but speak soon guys

Morning, Marcus. Shot day today for me.

[Hazard]

I slept damn near all day...... And I'm about to go to bed lol

[clarky.]

Morning guy,GGR. Well that simple session last night did the damage traps are the worst.
Chest the night, i'll report back the night.

[clarky.]

I slept damn near all day...... And I'm about to go to bed lol

Haz, how may hours do you do a wk.

[AR's King Silabolin]

Fuck . going to have to change my avy can't stand looking at that pig in knickers anymore

lol....and guess who will make sure the tranny/shemale-poll thread ,which is based on your avatar, always stays on top....lol lol..this saves not just my day but my entire off-period:-)

[Hazard]

Haz, how may hours do you do a wk.

It varies every week depending on client schedule and staff schedule. 40hrs would be minimum, I've pulled 72 hours. I have about 8hrs a day on average to run errands, make food, and sleep.

[marcus300]

lol....and guess who will make sure the tranny/shemale-poll thread ,which is based on your avatar, always stays on top....lol lol..this saves not just my day but my entire off-period:-)

You do know I can post a picture of the avy and edit the first post don't you. Guess you don't otherwise you wouldn't of made that stupid comment you fat big cunt

[AR's King Silabolin]

You do know I can post a picture of the avy and edit the first post don't you. Guess you don't otherwise you wouldn't of made that stupid comment you fat big cunt

cant edit the title there mate...no matter what you try to explain below the heading it would look girly stupid.....and its a real shame admin thinks you are a looser too.
But you had it coming son....sorry.

[marcus300]

cant edit the title there mate...no matter what you try to explain below the heading it would look girly stupid.....and its a real shame admin thinks you are a looser too.

I am admin lol
Also I can change the title but why would I. Fuk me your thick

[AR's King Silabolin]

u wish

[marcus300]

Sorry guys. Back on topic now

[AR's King Silabolin]

Sorry guys. Back on topic now

I dont think they respect you anymore marcus. U are talking too much to me. I think i start my own HIT -thread..maybe they wanna hang out there instead.

[clarky.]

It varies every week depending on client schedule and staff schedule. 40hrs would be minimum, I've pulled 72 hours. I have about 8hrs a day on average to run errands, make food, and sleep.

49hr would be ok but 72, fvck Haz you must be tired.

[Hazard]

49hr would be ok but 72, fvck Haz you must be tired.

Yea 72 sucked lol. Made a lot of $$ but got taxed heavier too..... The pricks

[DCI]

Jaysus 72hrs in a week haz you lunatic.

So last night was back lifted med weight on most exercises and did a few heavy weights like bb rows and single db rows felt good.

Was a great session I still feel like shit generally but the gym is the only place where I feel "normal" etc