**Marcus's HIT Dungeon**

[AKD_FitChick]

Just grabbed a quick shower, grabbed some cash from the emergency fund and off to the Redi-Med. Will check back in later before work if I don't sleep until the last minute.

Let us know. Hope all is well.

[almostgone]

Okay guys....sorry life has been beyond stressful for me the past few days. Much like Marcus's post above. I am constantly setting aside my ego and coming from my soul to make choices. I fall victim to my ego at times (type A), but I put it in check and really try to look at it from what would my soul do right now? I have been faced with some trying issues the past few days, I always try to find the reason or the master plan in it, once i am able to see the lesson, I work on fixing what I can always setting aside my ego (it's a constant work in progress).

Well I headed in to do hamstrings/glutes. I literally walked in circles for a few minutes before I realized what I was doing.......I was not in line in my head....that tells me I have a lot going on in my life. Then I got my head straight and went for it.

Loosened my knee like AG suggested on the leg ext. worked well. Thanks AG

Weighted Step Ups SS Dead Lift 90 lbs entire lift (back sore a little)
20 reps holding 50lbs in plates step ups x 3 sets
10 reps 90lbs deads x 3

Leg Press
warm
S1 410lbs 6 reps
s2 460lbs 6 reps (high on hamstring legs)
drop 430lbs 5 reps

Reverse Hack (during this one I could actually FEEL my strength in my legs, I am getting deeper and can feel the power more, pretty AMAZING)
Warm
S1 160lbs 7 reps
S2 180lbs 6 reps
drop 160 7 reps

Decline 35lbs plate abs SS with hip thrusts 70lb BB
3 sets of 15 reps Hip Thrusts
3 sets of 20 reps Abs

Leg Curls
warm
S1 125 5 reps
s2 130 4 reps
drop 120 5 reps

T bar wide leg squats
3 sets 35lb plate

Finished up with lots of abs knee ups.

Oh and added in booty kicks at 60lbs per leg.

I was sweating.......all under an hour, including my jaunt around the gym. My shirt was soaked. My hair was wet. I didn't stop moving......

Have added in a 2 scoops of protein per day.......and working on upping my food intake.....my belly gets so full.

Trying to decide if I stay course for 8 weeks or 10. If I run 10 I won't have enough var to do another cycle. But I will do what you all suggest.

Thanks!!!

Glad it did.you right, but I'll have to divert the credit to Kelkel on that one. He was the one that got me started on it. If I recall correctly, he also was the one that encouraged me to work abs before back exercises, squats, etc. In hindsight, now that I think about it, it makes sense.
I love reverse hacks. It really hits the posterior chain very well for me. Very good lift you did, Ms. Fitchick!

Edit: If you ever want to try an exercise but your gym doesn't have the equipment to do the exercise, ask Kelkel. He's the resident genius on improvising for lifts/movements. Have picked up more than a few good suggestions from him.

[almostgone]

Waiting for my Xray results. Barely made their cutoff for closing time, but the receptionist said they always work over a little while with end of the day walk in patients.

[almostgone]

Well, that wasn't cheap. Anyway, they called it a straight line skull fracture? If symptoms get worse, head to the ER. Got a script for pain, but probably won't fill it yet. Lortab does bad things to my stomach. Its been about ~ 5 days +/- and they said the pain should start easing off @ around 8-10 days.
They wrote me a note for work which is useless. Told me to take it real easy for a few days, but they don't fill out FMLA paperwork? Said I would have to see my family Dr. for that.. I think they were ready to start closing up for the day. It's just as well because I would have to use vacation time for the FMLA unless I was out more than 5 days.
On the plus side, I was impressed at how quickly the Xrays were processed. I guess everything is digital now.
Going to crash until time for work. Probably should inspect my weight plates soon and make sure I didn't crack one of them as well.
Hope everyone has a good one.

[songdog]

Well, that wasn't cheap. Anyway, they called it a straight line skull fracture? If symptoms get worse, head to the ER. Got a script for pain, but probably won't fill it yet. Lortab does bad things to my stomach. Its been about ~ 5 days +/- and they said the pain should start easing off @ around 8-10 days.
They wrote me a note for work which is useless. Told me to take it real easy for a few days, but they don't fill out FMLA paperwork? Said I would have to see my family Dr. for that.. I think they were ready to start closing up for the day. It's just as well because I would have to use vacation time for the FMLA unless I was out more than 5 days.
On the plus side, I was impressed at how quickly the Xrays were processed. I guess everything is digital now.
Going to crash until time for work. Probably should inspect my weight plates soon and make sure I didn't crack one of them as well.
Hope everyone has a good one.

They wanted to go home!

[almostgone]

They wanted to go home!

I think so, too. I paid cash but got a receipt to file on my insurance (they don't file insurance either) and will reimburse myself the remaining amount out of my HSA $ to put back what I took out of our little emergency $$.

[Capebuffalo]

Well, that wasn't cheap. Anyway, they called it a straight line skull fracture? If symptoms get worse, head to the ER. Got a script for pain, but probably won't fill it yet. Lortab does bad things to my stomach. Its been about ~ 5 days +/- and they said the pain should start easing off @ around 8-10 days.
They wrote me a note for work which is useless. Told me to take it real easy for a few days, but they don't fill out FMLA paperwork? Said I would have to see my family Dr. for that.. I think they were ready to start closing up for the day. It's just as well because I would have to use vacation time for the FMLA unless I was out more than 5 days.
On the plus side, I was impressed at how quickly the Xrays were processed. I guess everything is digital now.
Going to crash until time for work. Probably should inspect my weight plates soon and make sure I didn't crack one of them as well.
Hope everyone has a good one.

That's disappointing news. I really thought your head was harder than that.

No really I hope you heal up. Take it easy.

[kelkel]

Just saw this video. Worth the time, this guy's hysterical:

[kelkel]

On the plus side, I was impressed at how quickly the Xrays were processed. I guess everything is digital now.

It's not the digital aspect, it's just the area they had to x-ray had less substance in the way.......


But on a serious note. Glad you're ok. Had a similar thing happen decades ago doing tricep pushdowns on a cable crossover machine. The pin became worn over time and in the middle of a heavy set it popped out during a down-ward push slamming the metal cable wheel into the top of my head. Blood everywhere. Fortunately the owner of the gym was a doctor who's practice was less than a mile away. Took me right in.

I'll never forget the feeling of one of the doctors (a surgeon) cleaning out the cut. It sounded like it was in my head and I commented on it. He replied he's scratching my skull to make sure there's no debris there, or some comment like that, before cleaning it out. Twas lovely. The doc never sent a bill.

[Capebuffalo]

Just saw this video. Worth the time, this guy's hysterical:

I just threw up a little in my mouth.

Chicken. Peanut butter. Banana. Blue berry. 32 oz of awful.

[Capebuffalo]

It's not the digital aspect, it's just the area they had to x-ray had less substance in the way.......


But on a serious note. Glad you're ok. Had a similar thing happen decades ago doing tricep pushdowns on a cable crossover machine. The pin became worn over time and in the middle of a heavy set it popped out during a down-ward push slamming the metal cable wheel into the top of my head. Blood everywhere. Fortunately the owner of the gym was a doctor who's practice was less than a mile away. Took me right in.

I'll never forget the feeling of one of the doctors (a surgeon) cleaning out the cut. It sounded like it was in my head and I commented on it. He replied he's scratching my skull to make sure there's no debris there, or some comment like that, before cleaning it out. Twas lovely. The doc never sent a bill.

He never sent a bill for breaking his equipment?

[almostgone]

That's disappointing news. I really thought your head was harder than that.

No really I hope you heal up. Take it easy.

It's not the digital aspect, it's just the area they had to x-ray had less substance in the way.......


But on a serious note. Glad you're ok. Had a similar thing happen decades ago doing tricep pushdowns on a cable crossover machine. The pin became worn over time and in the middle of a heavy set it popped out during a down-ward push slamming the metal cable wheel into the top of my head. Blood everywhere. Fortunately the owner of the gym was a doctor who's practice was less than a mile away. Took me right in.

I'll never forget the feeling of one of the doctors (a surgeon) cleaning out the cut. It sounded like it was in my head and I commented on it. He replied he's scratching my skull to make sure there's no debris there, or some comment like that, before cleaning it out. Twas lovely. The doc never sent a bill.

Thanks, gents! I appreciate it.

@ Cape- I was somewhat disappointed in the durability of my skull as well. I thought since I am a ginger, I had a thicker, stronger skull that would've held up better before it cracked.

@ Kel- Ouch! That had to sting a tad. I ripped my forehead open back in the late 80's on a late night expedition. Made a nice gash that took 8 stitches or so, and I know exactly what you're speaking of. That grinding, scratching noise was very weird. To top off the whole experience, as the Doc was stitching he kept bitching that my skin was too tough and was making it rough for him to get the needle to pierce a hole to pull the thread through.. Somehow, I couldn't muster any sympathy for him?

Still kind of blows my mind that I have just a small contusion at the area of impact up in my hairline, with random bruising around my eye socket and ear, but I didn't tear it open enough to require stitches. When I did this, after I quit seeing stars and Tweety birds, I kept waiting for the flood of blood to come rolling down my face.

[marcus300]

You've been nailing the cardio nicely, haven't you, boss? What are you using for your RC work?
A fairly lightweight band has been working well for me. I do internal and external rotations like you posted and some front raises and it really flushes the blood into the area.
It's not a heavy band at all, like 10lbs unless you double it. I ordered a couple of red bands and a black band like these.

https://www.amazon.com/gp/product/B0...?ie=UTF8&psc=1

Same here all band work and some cable

How old are you there, boss?

I was about 18-19yrs old

[marcus300]

Morning gentlemen and ladies of this deep dark part of the forum

The sun is shinning, the sky is blue and I'm aching from head to toe so what does this mean??????? yeah I'm going to the gym

[almostgone]

I was about 18-19yrs old

That's an incredible transformation!
I know you've mentioned it before, but at what age did you start lifting seriously and what motivated you towards HIT?

[almostgone]

Morning gentlemen and ladies of this deep dark part of the forum

The sun is shinning, the sky is blue and I'm aching from head to toe so what does this mean??????? yeah I'm going to the gym

Excellent. Please let out a growl or two for me while you are there. My head is pounding, but people at work get nervous when they come into the shop and I'm not my usual jolly self, so I am limiting my angry sounds tonight.

[almostgone]

Just saw this video. Worth the time, this guy's hysterical:

He's enthusiastic, for sure. Not sure I could go that route unless I built an outhouse or installed a full size attic fan in one of the bathrooms.

[NACH3]

Morning AG, Marcus, Cape Song D and the HITers here!

Haven't been sleeping well at all the past few days so I took off yesterday so I'm back in there today!

Hope all of you are kickin ass it sure looks that way keepgrinding fellas/& lady

[Capebuffalo]

Morning Marcus Ag Nacho Song and "I destroy the Weights "D-

[almostgone]

Morning gents and ladies!

[marcus300]

Ive just posted this in my photo thread and thought I would just drop it in here, sorry its got nothing to do with intense training, HIT or diets. But guy and gals have you seen the beauty of the countryside, just sit and listen to the birds and let it take away the stress of the day, look in the distance and relax your eyes to the beauty of this earth








Photo booth

[Capebuffalo]

Marcus. That is beautiful.

[AKD_FitChick]

Good morning Marcus, AG, Cape, Nach, Song and others

It's Tuesday and I am ready to slam out some shoulders and arms. Time to push and leave it all at the gym!




Sent from my iPhone using Tapatalk

[Capebuffalo]

V bar press superset w/ ez bar curls 2 feelers 1 heavy working

One arm French press superset w/ ez bar curl 2 working

Skull crushers superset w/ consentration curls 2 working

Rope push downs superset w/ preacher 1 working burn out set.

Shoulder held up well. I was nervous with the overhead presses. But gtg
21 min.

[Capebuffalo]

Good morning Marcus, AG, Cape, Nach, Song and others

It's Tuesday and I am ready to slam out some shoulders and arms. Time to push and leave it all at the gym!




Sent from my iPhone using Tapatalk

D........,,today is Wednesday.

[almostgone]

Ive just posted this in my photo thread and thought I would just drop it in here, sorry its got nothing to do with intense training, HIT or diets. But guy and gals have you seen the beauty of the countryside, just sit and listen to the birds and let it take away the stress of the day, look in the distance and relax your eyes to the beauty of this earth








Photo booth

That is absolutely frigging peaceful and beautiful. Awesome pic, Marcus.

[almostgone]

Good morning Marcus, AG, Cape, Nach, Song and others

It's Tuesday and I am ready to slam out some shoulders and arms. Time to push and leave it all at the gym!




Sent from my iPhone using Tapatalk

D........,,today is Wednesday.

LOL, I see I'm not the only one head butting the weights.

[AKD_FitChick]

My inner bad ass is coming out this morning guys....you better bring it today! Hitting my personal bests clean today!


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[songdog]

Good morning Mafia members hope everyone is having a great day! I got too run to town for a few hrs so Cape keep a eye on Nach so he don't get in any trouble!

[Capebuffalo]

Good morning Mafia members hope everyone is having a great day! I got too run to town for a few hrs so Cape keep a eye on Nach so he don't get in any trouble!

It's a full time job but I'm on it.

[Capebuffalo]

My inner bad ass is coming out this morning guys....you better bring it today! Hitting my personal bests clean today!


Sent from my iPhone using Tapatalk

You're hitting some great numbers today D- You make the Dungeon proud.

[marcus300]

Marcus. That is beautiful.

That is absolutely frigging peaceful and beautiful. Awesome pic, Marcus.

Thank you guys means a lot to me. Both photos are mins from my house and I get so much enjoyment from taking setting up and looking at these photos. I know I should of said all this in my photo thread but just wanted to share some relaxing and peaceful scenery. I'm glad you found something from them

[marcus300]

My inner bad ass is coming out this morning guys....you better bring it today! Hitting my personal bests clean today!


Sent from my iPhone using Tapatalk

You lady are a true warrior, someone I would love to train wit because I can tell you dig so deep into your inner self it would be amazing to watch. Not many guys have what you have and no offence your a lady so that makes it all so special. From one animal to another make it count don't waste your time when you walk into our church lady

[marcus300]

Biceps this morning

Going to write this differently

Good old school routine

Straight bar curls
preacher curls from the inside of my thigh
hammer curls
wrist curls

25mins cardio

Straight bar curls were done on fixed bb's

picked a light weight and repped, elbows to the sides without moving and curled the bar up with my elbows moving one bit, hit around 30 reps till pain was screaming down my arms but a good decent warm up.

changed bars and went heavier - repped again strict form and curled until the cows came home, higher reps to warm everything up

3rd warm up set- changed bars heavier again
nice weight felt heavy curled and started to feel myself dig deep around rep 6 but managed 12

1st working set- changed bars to a really heavy fuker - started to rep but slow and precise and my biceps started to hurt, lactic acid started to flow and I knew I was in trouble so on the 4th rep and let the bar hang stretching my bicep out which put even more tension on my bicep and really fucked me up but I repped more. I hit rep number 8 and I started to see my body swing a bit so I knew I was in my zone. 9th rep and it came half way up and my ears went that good old buzzing sound, I managed to get the 9th up and I really made the negative work - oh my god did it hurt, I dropped the bar and instantly picked up another bar around half the weight and started to rep slow and solid reps. My arms were on fire, my forearms were freezing up and my grip was frozen to the bar. I got another 2 reps out but both reps on the positive and negative were done slow and made them burn like a hot knife going into my arms. On the last neg I let the bar stretch my bicep out and inside my mind I was screaming with pain I actually thought my bicep was going to pop off but held it and then dropped it. I felt my huge biceps and they were done I touched them and they didn't feel like mine because of the blood flowing through them. Job done and moved onto the next workout - just another day in the park

[NACH3]

Biceps this morning

Going to write this differently

Good old school routine

Straight bar curls
preacher curls from the inside of my thigh
hammer curls
wrist curls

25mins cardio

Straight bar curls were done on fixed bb's

picked a light weight and repped, elbows to the sides without moving and curled the bar up with my elbows moving one bit, hit around 30 reps till pain was screaming down my arms but a good decent warm up.

changed bars and went heavier - repped again strict form and curled until the cows came home, higher reps to warm everything up

3rd warm up set- changed bars heavier again
nice weight felt heavy curled and started to feel myself dig deep around rep 6 but managed 12

1st working set- changed bars to a really heavy fuker - started to rep but slow and precise and my biceps started to hurt, lactic acid started to flow and I knew I was in trouble so on the 4th rep and let the bar hang stretching my bicep out which put even more tension on my bicep and really fucked me up but I repped more. I hit rep number 8 and I started to see my body swing a bit so I knew I was in my zone. 9th rep and it came half way up and my ears went that good old buzzing sound, I managed to get the 9th up and I really made the negative work - oh my god did it hurt, I dropped the bar and instantly picked up another bar around half the weight and started to rep slow and solid reps. My arms were on fire, my forearms were freezing up and my grip was frozen to the bar. I got another 2 reps out but both reps on the positive and negative were done slow and made them burn like a hot knife going into my arms. On the last neg I let the bar stretch my bicep out and inside my mind I was screaming with pain I actually thought my bicep was going to pop off but held it and then dropped it. I felt my huge biceps and they were done I touched them and they didn't feel like mine because of the blood flowing through them. Job done and moved onto the next workout - just another day in the park

You sir, have a way with words that is truly amazing and the analogies make so much sense!! Gives me the chills just reading about them and I love transferring it to my mindset and doing the same type of fukin damage - I truly have found what it takes to grow and my arms are responding great to less(Our less is more motto) is very true... as long as you actually go to that place where many fail to do so!!

Keep talking and rambling in here b/c it fires me the fuk up!!

[almostgone]

Biceps this morning

Going to write this differently

Good old school routine

Straight bar curls
preacher curls from the inside of my thigh
hammer curls
wrist curls

25mins cardio

Straight bar curls were done on fixed bb's

picked a light weight and repped, elbows to the sides without moving and curled the bar up with my elbows moving one bit, hit around 30 reps till pain was screaming down my arms but a good decent warm up.

changed bars and went heavier - repped again strict form and curled until the cows came home, higher reps to warm everything up

3rd warm up set- changed bars heavier again
nice weight felt heavy curled and started to feel myself dig deep around rep 6 but managed 12

1st working set- changed bars to a really heavy fuker - started to rep but slow and precise and my biceps started to hurt, lactic acid started to flow and I knew I was in trouble so on the 4th rep and let the bar hang stretching my bicep out which put even more tension on my bicep and really fucked me up but I repped more. I hit rep number 8 and I started to see my body swing a bit so I knew I was in my zone. 9th rep and it came half way up and my ears went that good old buzzing sound, I managed to get the 9th up and I really made the negative work - oh my god did it hurt, I dropped the bar and instantly picked up another bar around half the weight and started to rep slow and solid reps. My arms were on fire, my forearms were freezing up and my grip was frozen to the bar. I got another 2 reps out but both reps on the positive and negative were done slow and made them burn like a hot knife going into my arms. On the last neg I let the bar stretch my bicep out and inside my mind I was screaming with pain I actually thought my bicep was going to pop off but held it and then dropped it. I felt my huge biceps and they were done I touched them and they didn't feel like mine because of the blood flowing through them. Job done and moved onto the next workout - just another day in the park

Out-fvcking-standing. Hell, yes!

[-Ender-]

Did back today. This past week I have had some sort of strain in my lower abdominal area. With that in mind I thought I would omit any exercise that required being bent at the waist. I use t-bar rows as a staple for back training, so I had to mix it up a bit from normal.

I ended up trying max reps on pullups again to start things off. I ended up doing 120 with the lowest rep count being ten. I just stopped after my 4th set of ten in a row, just turns into groundhog day at 10 reps. I guess one of these days when I have unlimited time I should see how far it can go, but as of now I have no idea.

Wide grip seated rows
Narrow grip seated rows
One arm dumbell rows

Hopefully things are healed up by next week so I can get back to T-bar and goodmornings.

[RaginCajun]

Did back today. This past week I have had some sort of strain in my lower abdominal area. With that in mind I thought I would omit any exercise that required being bent at the waist. I use t-bar rows as a staple for back training, so I had to mix it up a bit from normal.

I ended up trying max reps on pullups again to start things off. I ended up doing 120 with the lowest rep count being ten. I just stopped after my 4th set of ten in a row, just turns into groundhog day at 10 reps. I guess one of these days when I have unlimited time I should see how far it can go, but as of now I have no idea.

Wide grip seated rows
Narrow grip seated rows
One arm dumbell rows

Hopefully things are healed up by next week so I can get back to T-bar and goodmornings.

heal up!

i need to do more pull-ups!

[AKD_FitChick]

V bar press superset w/ ez bar curls 2 feelers 1 heavy working

One arm French press superset w/ ez bar curl 2 working

Skull crushers superset w/ consentration curls 2 working

Rope push downs superset w/ preacher 1 working burn out set.

Shoulder held up well. I was nervous with the overhead presses. But gtg
21 min.

Show off! Nice work! Nice Bi's!

[AKD_FitChick]

D........,,today is Wednesday.

Ha ha! Tuesday is my normal shoulder day......fuck I am blonde too.....