**Marcus's HIT Dungeon**

[almostgone]

Yesterdays back workout:

Pulldowns (forward grip): 3 sets 10-12 reps quite strict. Meaning not leaning way the fvck back and changing the effect of the movement
Smith supported rows: 3 sets heavy again 8-10 reps. Ham was impeding these but did not this time. Getting better!
Regular rows: 3 sets moderate weight 8-10 reps. Did not do for the past 4 weeks due to ham but felt fine.
Dumbells over incline bench: 3 sets reps drop quick on these: 15, 12, maybe 10. Great finishing exercise imho.
Shrugs: 3 sets heavy again 10-15 reps.
Dumbell shrugs: High reps with pause, just wanted to hold the peak. About 20 reps or so 2 sets.

Back is feeling it today.

Still pisses me off walking by my new cybex single leg kneeling curl machine. Another week or so and I'll be able to use it, dammit. I hear it laughing at me.

Sounding better and better, Kel! Hang in there.
D'bells over bench....simultaneous rows?

[kelkel]

D'bells over bench....simultaneous rows?

Yep. Killer movement.

[GirlyGymRat]

Geez, I'd be up peeing all night long...

Key is getting it in early! Now drink 48 en route to work. 48 between breakfast and lunch, leaving lil bit before bed.

It's part of bikini ready plan....be back in gym starting tomorrow and with diet changes, expecting a good base by Christmas. Then it's CYCLE time!!!!

[GirlyGymRat]

You keep a very clean/strict diet and lifestyle anyway, don't you? Much respect for that!

It's been tighter. Past 10 mo have gotten sloppy with diet. Up 10 lbs on scale. Some gain was anticipated with increased intake to reverse severe calorie restricted diet. No workout and then shape changed.

REFUSE to buy bigger clothes. Absolutely WILL NOT. That's defeat and acceptance. Not happening on this girl! Time for adjustments!

Water up!!!! And eating 6 times a day, high protein, low carb, med fat. Very clean. I don't count macros anymore but do weigh protein and mind fat.

Tomorrow training starts up. I'm looking forward to watching body respond. I'm expecting to purchase wardrobe when I'm finished.

[GirlyGymRat]

Question for y'all since we're discussing fluid intake and bodily functions. As I posted before, I drink a pretty decent quantity of water and unsweetened tea, also usually about 2-4 liters of water while lifting.
Anyway, after working larger body parts like legs or back, I will dump tremendous amounts of fluid during the 8 hours or so after I lift, waaay more than usual. Anyone else do the same?
I'm not retaining fluid/visible edema, heart seems to be ticking along just fine, I don't add any sodium to my food, etc.

2-3 liters is a lot during workout but don't u workout in a hot shop? High humidity? Ambient temperature is higher? That's a lot of water but need to replenish all that is lost.....

I'll drink additional 50 ounces during my crappy asshat lifting session in air conditioning. I also dump tremendous amount of fluid post workout so I don't think it's unnatural!

[GirlyGymRat]

D'bells over bench....simultaneous rows?

I can't even visual this move.

Kel. Please explain. R u using a Roman chair???

[TRA]

Question for y'all since we're discussing fluid intake and bodily functions. As I posted before, I drink a pretty decent quantity of water and unsweetened tea, also usually about 2-4 liters of water while lifting.
Anyway, after working larger body parts like legs or back, I will dump tremendous amounts of fluid during the 8 hours or so after I lift, waaay more than usual. Anyone else do the same?
I'm not retaining fluid/visible edema, heart seems to be ticking along just fine, I don't add any sodium to my food, etc.

I think working out gives you a "metabolic boost" is all, and you start generating breakdown products as well as processing metabolically at slightly higher rate with w/o and you start dumping all the waste products via urine. I think it's actually a good sign. Unless you're peeing blood or experiencing loss of bladder control...then I'd back off on the w/o a little...

[almostgone]

2-3 liters is a lot during workout but don't u workout in a hot shop? High humidity? Ambient temperature is higher? That's a lot of water but need to replenish all that is lost.....

I'll drink additional 50 ounces during my crappy asshat lifting session in air conditioning. I also dump tremendous amount of fluid post workout so I don't think it's unnatural!

Yes ma'am, but it's cool this time of year. I guess it is just a byproduct of working larger muscle groups, but the volume of fluid that I eliminate is impressive at times.

[kelkel]

Key is getting it in early!

Yes, I'd like your assistance with that if you don't mind.

[almostgone]

I think working out gives you a "metabolic boost" is all, and you start generating breakdown products as well as processing metabolically at slightly higher rate with w/o and you start dumping all the waste products via urine. I think it's actually a good sign. Unless you're peeing blood or experiencing loss of bladder control...then I'd back off on the w/o a little...

No sir, no UTI issues or bladder control problems. I was thinking on this while.working and I believe you're right. Larger muscle groups = more breakdown products = AG dumping fluids to eliminate the byproduct of broken down tissue.

[almostgone]

Just enough time for a brief power nap, then off to the shop before work.

[kelkel]

I can't even visual this move.

Kel. Please explain. R u using a Roman chair???

Just a bench set at a 35 degree angle, grab dumbells and lay face down on the raised bench and go to work. Rinse and repeat. Obviously your noggin is over the top of the bench. You'll like these G.

Make sense?

[almostgone]

2-3 liters is a lot during workout but don't u workout in a hot shop? High humidity? Ambient temperature is higher? That's a lot of water but need to replenish all that is lost.....

I'll drink additional 50 ounces during my crappy asshat lifting session in air conditioning. I also dump tremendous amount of fluid post workout so I don't think it's unnatural!

I've seen some of your workouts posted. Nothing "asshat" about them at all!

[GirlyGymRat]

Just a bench set at a 35 degree angle, grab dumbells and lay face down on the raised bench and go to work. Rinse and repeat. Obviously your noggin is over the top of the bench. You'll like these G.

Make sense?

I've done these, I think. My face isn't over the top of bench lololol and I rotate the dB at the end of the extension as if pouring a glass of water for a little extra. This burns and I like it. It's hard to cheat.


I always feel with this move on the incline bench and I don't see very many others doing it.

[GirlyGymRat]

I've seen some of your workouts posted. Nothing "asshat" about them at all!

I'm charging my Bluetooth earbuds for tomorrow and finishing up meal prep less salads. It's gonna be a great week!!!

[TRA]

No sir, no UTI issues or bladder control problems. I was thinking on this while.working and I believe you're right. Larger muscle groups = more breakdown products = AG dumping fluids to eliminate the byproduct of broken down tissue.

The "peeing blood" and "loss of bladder control" were meant to be funny, based on the intensity of the workouts of you beasts here. Haha, but I could see how they could have related to possible UTI. One of those nights when just about everything I say/write is f'd up, haha. Geezus...I'll probably get a uti now...

[TRA]

my crappy asshat lifting

I thought I was the only one allowed a self-denigrating line of humor here...not nearly as funny when I read someone else doing it, especially with the workouts logged that you have. So...I have to assume I need to stop as well. Thanks...always such a pleasure to gain an awareness [sarcasm]

[kelkel]

One of those nights when just about everything I say/write is f'd up, haha. Geezus...I'll probably get a uti now...

To quote one of my favorite movies (She's Out of My League): "My god man, how's your vagina?"

[GirlyGymRat]

No sir, no UTI issues or bladder control problems. I was thinking on this while.working and I believe you're right. Larger muscle groups = more breakdown products = AG dumping fluids to eliminate the byproduct of broken down tissue.

On subject of ridding toxins....highly suggest deep sea salt bath after deep tissue massage. SF salt company to buy in bulk. #20. ❤️❤️❤️

[GirlyGymRat]

Yes, I'd like your assistance with that if you don't mind.

It's a form of water boarding. You are going to love it. lol

[almostgone]

On subject of ridding toxins....highly suggest deep sea salt bath after deep tissue massage. SF salt company to buy in bulk. #20. ❤️❤️❤️

Hmm, I'll look into that. Thank you, ma'am.

[TRA]

To quote one of my favorite movies (She's Out of My League): "My god man, how's your vagina?"

You're killing me!

[almostgone]

The "peeing blood" and "loss of bladder control" were meant to be funny, based on the intensity of the workouts of you beasts here. Haha, but I could see how they could have related to possible UTI. One of those nights when just about everything I say/write is f'd up, haha. Geezus...I'll probably get a uti now...

LOL, I'm always terminal when it comes to thinking the worst. Your post wasn't fvcked up.

UTI? Nein, Nein, Nein!!!! Never want anything wrong in the waterworks dep't. or associated equipment.
Got popped in the cubes by a stray sledgehammer head once. Experienced everything from major swelling, epididymitis related to the trauma, and eventually prostatitis. No more of that for me!!!

[almostgone]

Time for my TRT+ and then off to the shop before work. Hopefully work will be less demanding tonight?

[almostgone]

Decent lift, will post up later. At work.

[hollowedzeus]

Afternoon, have a great sunday all

[almostgone]

Finally, a few spare minutes to post up my lift from before work.


Crunches - 150
Close grip u'hand pulldown- 3 w/u, Work- 4+,drop,5+,drop,3+. 5 count hold on partials.
Dring bar pulldown - 1 w/u, Work - 10+, rest pause, 6+ . 10 count hold on partials.
Tbar rows- 2 w/u, Work1- 9, rest pause, 5. Drop a plate. Work2- 8 reps.
Low pulley rows - 1 w/u, Work 1- 10+ w/ a 10 count hold on partial. Drop a bit of weight. Work 2- 7+ reps w/ a 10 count hold on partials. Drop a little more weight. Work 3- 10+ w/ a 10 count hold on partials.
Deads- 1 light set of 15.
52 minutes.

Lower back is still geeked, so I will ask Mrs. AG to cane me and then flog me with wet banana leaves or something.
Should be able to nudge a couple of the weights up next time. Left arm is getting better, but sunny beaches it is a slow process. If it stalls on progress at all, they are sending me for an NCV test. My myelogram was legit, so I'm hoping I just have to be patient for a little longer.

[almostgone]

Ok, settled in at home. Had a hot shower, and nice shave, and getting ready to put away about 8 oz. of sirloin filet. Mrs. AG is going to rough me up a bit here soon, and then I'm due some rest. Have to back at work in about 9.5 hours, so no lift tonight.
Dentist appointment in the morning, but plan to get in a chest session late evening.
Y'all have a nice Sunday!

[kelkel]

We heard you the first time AG. But persistence does pay off....

[TRA]

Arms from Friday

Standing DB curls
2 w/u
2 w set - x 12, x 8

DB Preacher curls on back of incline bench
2 w set - x 11, x 9

Standing DB Hammer curls
1 feeler
2 w set - x 13, x10

Supine DB extensions
1 w/u
2 w set - x 11, x 7

Close grip bench in smith
1 w/u
2 w set - x 13, x 9

DB kickbacks
1 feeler
2 w set - x 10, x 8

All w set were with increase in wt for second

Hope this is enough volume on reload. I am concentrating on form, 4-5 sec ecc, 2 sec con with good flex (bis) or lockdown (tris) x 2-3 sec between movements. Great pump, feel invigorated and like I'm tearing it up on these. Still hard to stop with first failure, want to add a r/p or drop set which tells me I'm digging progressing into HIT and will be ready for it after one more run through split. Really a difference between how I was feeling at end of HIT sessions (completely spent) and reload (muscle group only tired and overall energized).

[GirlyGymRat]

5 min treadmill run
3x 45 sec planks

3x ea.
Assisted wide grip pull ups. (I do these every work just bc it's a challenge to myself)

OH pull overs

Seated lat pull downs

Seated rear delts

dB bent over rows

Roman chair extensions weighted

Skull crushers

Tri push backs

OH cable tri

20 min incline treadmill

Stretches

Ta dah!!!!

[almostgone]

Yay, GGR!!

[OdinsOtherSon]

Morning everyone. Back to the ole salt mine again. Hope everyone has a great day!

[songdog]

Good morning Marcus and the rest of the gang! Glad the rain stopped was out of town yesterday and it was nasty all day.

[Capebuffalo]

Afternoon gentlemen and ladies. One workout in 5 weeks. Shits getting old fast.

[GirlyGymRat]

Used some lighter weights and modified one of favorite ❤️ Mrs Marcus❤️workouts ❤️

5 min treadmill warm up
3 45sec planks

3x 12 or 10 on some
Clean and press
Smith squats - deep!!!! ❤️❤️❤️ (form soooo improved on Smith)
Smith Sumo squats
Glute Kickbacks machine
Ad and Adductors
High leg raises/deep lung
Hack squats
Hip thrusts
Seated calf

10 min incline treadmill

Legs like noodles. I'm only disappointed didn't do any leg curls. Lolololol

[kronik420]

standing barbell overhead shoulder presses. bring bar behind your head or in front? or doesn't matter?

[kelkel]

standing barbell overhead shoulder presses. bring bar behind your head or in front? or doesn't matter?

Front imho. Much easier on your body mechanically.

[almostgone]

Front imho. Much easier on your body mechanically.

Wholeheartedly agree. Behind the neck puts a ridiculous and unnecessary strain on the shoulders, IMHO. At least it does for me.

[marcus300]

GGR back in the house . Go girl lets see that girl kick arse again.

Very busy at moment will update soon with hopefully good news