**Marcus's HIT Dungeon**

[hawk14dl]

Chest/ tris today.

First time with this new split. I usually included bis on this day, threw tris in at the end and didn't get much out of it because I was exhausted. My arms feel bigger and fuller after today's session without touching bis.

Bench (power) with 2 super sets after
db chest press 1 work set, 2 drops
bb skull crushers. 1 ws 1 drop
Standing over head tri extensions 1 set to fail

[almostgone]

At the moment I do them every pre working out session because of my injuries. I know there are many fuking studies saying don't and there are many saying do them but they help me, they don't alter my strength infact they help it. I wish I started them sooner in my bb life because I think they help. I don't go overboard I just try to get some blood in the muscle while trying to help my mobility because I am muscle bound like fuk my range of movement is getting tighter so it needs to be done.

Totally agree with the prelift stretching. If I don't stretch, then I either end up being too tight to tie my own shoes or I end up with major discomfort/an injury.

[marcus300]

OK guys and gals, almost to the end of this particular project at work, just a few 12+ hr days left, I hope.
Here's a quick pic of my little playground. Just need to spend more time in it. Got everything in the pic except for my Tbar row area. It's a small area but functional. I cleaned up some of the worse bloodstains to make the pic a little more presentable.

Very impressed

[almostgone]

Thanks, big guy! . Finally back to normal hours after I get off work this morning. Already feel the weight plates calling me.

[marcus300]

[NACH3]

Just about to leave for chest! FVK YEAHHH!!!!

[almostgone]

^^^watching that vid again this evening prelift!

[NACH3]

Chest Only

Warms/stretching
1. Flat BB 2 feel 2 working(275# 10 - 315# 4 w/2 forces and a neg) DD

2. Incline BB 1 feel 1 working(225# 8 2 forces) DD

3. Cable flies(high/mid/low high reps 12-15) 2 working all suppersetted til failure

4. Close grip Neutral INCLINE DB(8-10) 1 working 1 Drop

5. Pec Deck (light 12-15) 1 working DD

Watched that vid and was juiced! Totally spent! DOMS on back yesterday evening... Can't imagine how I'll feel tomorrow great w/o!!!

[DCI]

Chest tonight for me too just having lunch cannot wait to hit the gym

[NACH3]

Chest tonight for me too just having lunch cannot wait to hit the gym

Man, that video was real motivational! Got me all juiced up!!!

Crush it DCI!

Oh wanted to ask you about baked spud? Marcus says your the one to talk to...

[DCI]

Cheers Nach yeh watched that vid very good.

Cheeky Marcus ha I just cut my spuds 3/4 down the center of the spud and fire into the microwave till cooked normally about 12 mins at full power for 350g of spuds I use the Rooster variant as they are nicer imo than the standard fluffy potatoes

[DCI]

Cheers Nach yeh watched that vid very good.

Cheeky Marcus ha I just cut my spuds 3/4 down the center of the spud and fire into the microwave till cooked normally about 12 mins at full power for 350g of spuds I use the Rooster variant as they are nicer imo than the standard fluffy potatoes

[NACH3]

Cheers Nach yeh watched that vid very good.

Cheeky Marcus ha I just cut my spuds 3/4 down the center of the spud and fire into the microwave till cooked normally about 12 mins at full power for 350g of spuds I use the Rooster variant as they are nicer imo than the standard fluffy potatoes

Cheers DCI! Will get on that!!!

Great video & more linked after...

[DCI]

No bother I keep them in their jackets for my meals during the day as they are cold so hold together better

[Sfla80]

Chest yesterday couldn't post...

Cable flys for warm
DB flat press 1 feel 2 working 105's (wasn't feeling the 110's yet)
Incline db same as above with a drop
incline db flys 2 working DD
Wide chest Hammer strength

Wasn't the best session but chest is sore today. got it done

[Sfla80]

Now today was legs, started off great.

Light extensions for warms and stretching

SMith squats 2 warms 1 feel, 2working 305# 1 drop

V squat reverse 2 working, 1 drop and almost passed out on this....after the drop was dizzy as hell....sat for a minute. (almost fully stacked on this machine. pic to follow)

Now my problem....Next was lying leg curls....1 feel, onto the working set, felt great...so was moving the weight up...but it goes from 155 to 175 with no add on 5's...so u have to jump 20#. I felt I could....so second rep at 175 back of my right knee "popped"...I not sure how else to explain. I topped right there, started stretching again. So went to bend after the stretch and pain shot through the back of the knee. So I called it quits. Cant risk the injury. Give it a week to rest and see how it goes.

Very nervous on how its gonna feel once my body cools off....blood still flowing right now. But we will see.

[Sfla80]

[Sfla80]

Awesome video!!!

Never knew that aust husband sings

[DCI]

Hopefully the leg is ok sfla80 man some decent weight right there

[marcus300]

^^^watching that vid again this evening prelift!

There's some good lines in there. Great video

[ghettoboyd]

had to skip leg day yesterday due to work...triceps and delts today:

press downs with rope
over head extensions/press with rope
skull crushers
over head press with dumbbell

side lateral/bent over lateral/front raise super set x 4
shrugs

peace out, girl scouts...

[DCI]

Chest tonight.

Was a decent session def feel fatigued tho so de load week will be happening soon.

Started with rc warm ups and 2 warm up on incline into heavy sets x2 one drop was strong.

Then db flat same as above but felt it was harder than before.

Then decline this was a struggle but powered on tbh was glad I did.

Then yates style flat flies these really ripped my chest apart felt great and also did AGs inner chest flies he posted a while back with light weight.

Then did 20 mins cardio home to refeed and go to bed

[Sfla80]

Hopefully the leg is ok sfla80 man some decent weight right there

Thanks dci. ...think I'm good. Took it easy today after the gym. Nice long nap lol.

Knee isn't in pain....just feels like there's something there now. It's very awkward right but at least no pain.

[Sfla80]

Chest tonight.

Was a decent session def feel fatigued tho so de load week will be happening soon.

Started with rc warm ups and 2 warm up on incline into heavy sets x2 one drop was strong.

Then db flat same as above but felt it was harder than before.

Then decline this was a struggle but powered on tbh was glad I did.

Then yates style flat flies these really ripped my chest apart felt great and also did AGs inner chest flies he posted a while back with light weight.

Then did 20 mins cardio home to refeed and go to bed

Nice...and yeah I've been doing those inner flies almost every chest day now

[NACH3]

Thanks dci. ...think I'm good. Took it easy today after the gym. Nice long nap lol.

Knee isn't in pain....just feels like there's something there now. It's very awkward right but at least no pain.

Lookin thick Sfla! Keep at it brother! We'll be careful w/that knee(wish ya a fast recovery - maybe just feel er out next leg day and go from there)?!

What you weighing now?

[Sfla80]

Lookin thick Sfla! Keep at it brother! We'll be careful w/that knee(wish ya a fast recovery - maybe just feel er out next leg day and go from there)?!

What you weighing now?

Thanks nach....188-190 depends on the day

[NACH3]

Good sh*t my man... You look bigger! Great work my man... Need me a better tan then will update Avi... Lol I look like fvkin Casper(compared to how dark I get haha

[BG]

Felt good today, been feeling a little crappy. Got into eating sugar, I actually was binging for about a week, even soda. Pulled things back in, decided that I need to focus SERIOUSLY on my diet. I pretty much have my size back, so Im dropping the deca and prop.

Got a good work out in, even went HIT.

Back-
Warm up medium grip pull down-second 13 reps failure
Inside medium grip pull down-1 set 12 failure
Close grip pull down-1 set 14 failure
Seated medium grip row-1 warm up/second set 11 failure

Bi's-Not so HIT
Single arm normal grip preacher
Standing bent bar curl-failure 3 sets
Standing double arm curl -show off exercise
V grip single arm preacher to failure 3 sets.

2 miles of on/off intense cardio
Skipped abs lol

[Sfla80]

Good sh*t my man... You look bigger! Great work my man... Need me a better tan then will update Avi... Lol I look like fvkin Casper(compared to how dark I get haha

Lmao tan isn't that good...good lighting.

[NACH3]

Lolzz, just goes to say how non tan I am! Lmao!

[Mp859]

Was supposed to hit legs again today. For one legs are still destroyed from Saturday. And two I had a bad glute shot and God my arse hurts!!!

Keep killing guys

[Bio-Active]

Killed chest today

Fly's heavy pause sets 1 warm then 2 sets to fail 3 forced reps after failing

Dumbbell presses same as above

Peck deck superset incline press 2 sets each to fail with 5 forced reps

35 minutes cardio with bpm below 130 and done

[almostgone]

Now today was legs, started off great.

Light extensions for warms and stretching

SMith squats 2 warms 1 feel, 2working 305# 1 drop

V squat reverse 2 working, 1 drop and almost passed out on this....after the drop was dizzy as hell....sat for a minute. (almost fully stacked on this machine. pic to follow)

Now my problem....Next was lying leg curls....1 feel, onto the working set, felt great...so was moving the weight up...but it goes from 155 to 175 with no add on 5's...so u have to jump 20#. I felt I could....so second rep at 175 back of my right knee "popped"...I not sure how else to explain. I topped right there, started stretching again. So went to bend after the stretch and pain shot through the back of the knee. So I called it quits. Cant risk the injury. Give it a week to rest and see how it goes.

Very nervous on how its gonna feel once my body cools off....blood still flowing right now. But we will see.

Sfla, I don't know if this helps, but I sometimes get a similar sensation in my hams and occasions tris. It kinds feels almost like someone pinches me just before the popping feeling. I've never had any long term problems. Hope it is the same for you.
Nice weight you're moving; hopefully it's just a touchy nerve or something.

[almostgone]

Chest tonight.

Was a decent session def feel fatigued tho so de load week will be happening soon.

Started with rc warm ups and 2 warm up on incline into heavy sets x2 one drop was strong.

Then db flat same as above but felt it was harder than before.

Then decline this was a struggle but powered on tbh was glad I did.

Then yates style flat flies these really ripped my chest apart felt great and also did AGs inner chest flies he posted a while back with light weight.

Then did 20 mins cardio home to refeed and go to bed

Nice session, DCI. Those standing flyes are nice, but Kel was the one that got me doing them again. I like the way that angle stresses the muscle.

[almostgone]

Was very tired when I woke up today and could tell I wouldn't get a productive lift, so I opted for cardio on the treadmill and some good stretching. My back and hamstrings are crazy tight right now. Think it is from standing up long hours recently that did it.

[Dpyle]

Been a while! Why does life always seem to get in the way about the same time as everything is starting to click in the gym. Haven't had a decent session in a few weeks. Between trying to juggle work, squeezing in time with the family, and getting ready to do some remodel work to put the house up for sale I've been in a pretty bad state of demotivation and it's killing me. Looks like it's time to reset some priorities and move myself further up the list.

[almostgone]

It always seems to go in cycles for me also, Dpyle. (no pun intended?).

[DCI]

Nice...and yeah I've been doing those inner flies almost every chest day now

Yeh I really like them very good to pull the chest in

Thanks dci. ...think I'm good. Took it easy today after the gym. Nice long nap lol.

Knee isn't in pain....just feels like there's something there now. It's very awkward right but at least no pain.

Haha sleeping has to be done. Once you keep it handy it should be ok

[DCI]

Nice session, DCI. Those standing flyes are nice, but Kel was the one that got me doing them again. I like the way that angle stresses the muscle.

Ahh well thanks to kel for that

[NACH3]

I just gotta quick ?...

Those standing flies being talked about... Are youse doing them w/cables(starting low/mid, bringing together(rest pause it on extension & flexion - pausing that squeeze)??