**Marcus's HIT Dungeon**

[DCI]

BG figured it out for me. I'm now depressed. He's so mean....

Lol the bad bastard.

Tonight the gym was busy and benches were limited but we managed to get one.

So on our routine this week started with chest.

Started with flat benching started with 2 light warm ups. And one feeler set this was only 37.5kg db's when I finished my set I dropped the weights by the bench the db on the right fell awkwardly and the guy next to me was doing shoulder pressing with 22.5kg dbs but had his legs spread far and unfortunetly my db rolled into the side of his foot.

I instantly got up and apologised straight away saying sorry and he just freaked out saying don't lift weights you can't control lmao this was a pure accident that the db fell awkwardly and the gap between the benchs was tight hence hitting his foot by an accident. His reaction imo was well over the top considering i instantly apologised for it.

He put me off the rest of my session but was motivating too banged out 2 high rep sets of 50kg dbs flat just to piss him off more.

Then incline db pressing with flat flies and incline flies too these where all two sets heavy and a drop. Then push ups just for something different to attack the muscle

[NACH3]

Lol the bad bastard.

Tonight the gym was busy and benches were limited but we managed to get one.

So on our routine this week started with chest.

Started with flat benching started with 2 light warm ups. And one feeler set this was only 37.5kg db's when I finished my set I dropped the weights by the bench the db on the right fell awkwardly and the guy next to me was doing shoulder pressing with 22.5kg dbs but had his legs spread far and unfortunetly my db rolled into the side of his foot.

I instantly got up and apologised straight away saying sorry and he just freaked out saying don't lift weights you can't control lmao this was a pure accident that the db fell awkwardly and the gap between the benchs was tight hence hitting his foot by an accident. His reaction imo was well over the top considering i instantly apologised for it.

He put me off the rest of my session but was motivating too banged out 2 high rep sets of 50kg dbs flat just to piss him off more.

Then incline db pressing with flat flies and incline flies too these where all two sets heavy and a drop. Then push ups just for something different to attack the muscle

Nice session DCI!!!

Man some people just don't get it.... You apologized... - Fvk em! Lol

[DCI]

Nice session DCI!!!

Man some people just don't get it.... You apologized... - Fvk em! Lol

I thought I was in the wrong but these things happen esp when the benchs are so close he went to the bench next to us after we started lifting too.

He then went over to the big guy in the gym to bitch about which was funnier we all make mistakes and as I said I apologised straight away.

Yeh the session was good but eatting tonight is hard cos its so warm

[Sfla80]

Back today, after a frustrating day at work.......wish I could open my mouth without any HR issues arriving....f---king hate people sometimes.

Took it out tonight....

Wide grip pull ups to start.

Wide grip pull downs 2 feel, 2 working, DD

Low pully hammer strength 1 feel 2 working 1 drop

High pully hammer 2 working

Smith bent over rows 2 working 1 drop

Dorian style deads 2 working.....( first set struggled had both palms facing down. Second set had alternate hands palm up and palm down....felt a lot more control with this and could do a lot more weight.) never had muc training on deads and nervous going too heavy and hurting myself.

Pull downs with bar that palms face in ward towards each other....2 working DD

[DCI]

Lol sfla looks like we both met with dickheads today.

Good session i love using incidents as motivation to help your lifting.

[GirlyGymRat]

I have gone back to serious old school cardio to burn fat. I haven't lifted in a good 2 weeks. I just can't seem to find the right balance. Still searching.....

[BG]

Chest-
Peck deck warm-up
Flat bench
Incline hammer strength
Incline flies
Cables high/shoulder height

Not happy with my strength rep wise, going to start working on lower weight more reps and close grip on tri day. See if that helps.

[hawk14dl]

Chest today. 5 rep week of the 5-3-1.. I hate the 5 rep wk.
185x5 195x5. 215 managed 7 reps.
Threw 225 on the bar just to blast a heavy set, managed a double then stuck halfway on third. I guess my tris are the weak point lol

2 drops of 8 reps after that.

Db press, also flat (I should probably angle the bench occasionally? )
60lb dbs to fail (7)
50s to fail (7 again)
40s to fail (6)
30s to fail only 5.

Did over head tri extensions but to be honest I was fried at that point.

[almostgone]

Totally craptacular lift tonight. Still storming here and the power kept going out. Mainly just got a pump in biceps and a quick flush into tris and had to head for the house. We' re on a well out where I live and if the power goes out the pump doesn't run. Will get a better session on arms next go round.

Seated d'bell curls-2 w/u, Work-12, drop, 5, -3.5
Incline d'bell curls- 1w/u, Work-8,drop,3,-5
Hammer curl-3,drop,5
Triceps pressdown w/ bent handle-2w/u, Work-5,drop,3.5

19 minutes. Again, a crappy lift, but will get it right next time. At least I was able to grab a shower @ home instead of loading up my work clothes, etc. and hitting the shower at work.

[almostgone]

Your all perfect 10s

I really like the way you tied the "1" and "0" together.

[DCI]

I have gone back to serious old school cardio to burn fat. I haven't lifted in a good 2 weeks. I just can't seem to find the right balance. Still searching.....

Why not try a 3 day weight split with 2 cardio heavy days maybe?

[NACH3]

Shoulders today... Great session... Really went heavier... Pushing felt real good!

Stretching/warm up front lateral raises/sides/SMF/RCs

1. Smith MP - 3 feelers 1w(225)/5 - 2 forces DD(185) all RPs 4/3

2. 45 degree angle side laterals(hitting traps/rhomboids moreso) 1w 6 DD 5/3

3. Front lateral raises(reverse grip BB) 1w/6 DD 4/3

4. Cable Upright rows(holding at top of contraction) 4w(pyramiding up) 10/8/6/6 suppersetted DB shrugs(holding 5s at top) 4w pyramid up

5. Reverse Cable flies(high/low hitting traps/rear delts/rhomboids w/the two exercises) 4w suppersetted rep range (8-15) to burn em out

Abs body weight and done weights took 46min

Got a lot of good pumps today... Strength is still increasing(especially in the rear delt - where I have my problems.... Lifting heavier is actually easier on it than low weight higher volume... All in all another good session!

[DCI]

Tonight was back gym was busy again.

Started with warm ups on hammerstrength seated rows 2 warm ups and one feeler with 2 heavy slow and controlled sets with a dropset felt really nice blood was pumping nicely.

Wide grip lat pull down really controlled the squeeze at the positive then slow negs same rep range above. Felt good.

Then yates style lat pull down these were really great at this stage back was sore and blood was flowing hard into the muscles 2 sets again with a really controlled dropset.

Then single db rows again 2 sets heavy and feeling the squeeze really enjoyed this.

Then hypers to finish with some nice weight on it really felt good.

15 mins cardio to finish.

[Bio-Active]

Tonight was back gym was busy again. Started with warm ups on hammerstrength seated rows 2 warm ups and one feeler with 2 heavy slow and controlled sets with a dropset felt really nice blood was pumping nicely. Wide grip lat pull down really controlled the squeeze at the positive then slow negs same rep range above. Felt good. Then yates style lat pull down these were really great at this stage back was sore and blood was flowing hard into the muscles 2 sets again with a really controlled dropset. Then single db rows again 2 sets heavy and feeling the squeeze really enjoyed this. Then hypers to finish with some nice weight on it really felt good. 15 mins cardio to finish.

I really like those hammer strength machines

[Dpyle]

Been a while! Between work, home remodel, and a couple motorcycle rebuilds I've been a little busy. Nailing some solid sessions and bringing the body fat down and still holding steady just under 190.

[DCI]

I really like those hammer strength machines

They are great to target different parts of the back by just moving your hand on the grip and moving the seat height very versatile machine

[Bio-Active]

They are great to target different parts of the back by just moving your hand on the grip and moving the seat height very versatile machine

exactly and I also like that I can go extremely heavy without the risk of injury

[CharlesThe4th]

Those hammer strengths are nice

[kelkel]

Been a while! Between work, home remodel, and a couple motorcycle rebuilds I've been a little busy. Nailing some solid sessions and bringing the body fat down and still holding steady just under 190.

Good to see ya DP!

[AllKindsOGains]

Everyone still workin hard in here?

[scotty51312]

Hardly workin

Back/tricept day.
Pull ups
weighted dips
Cable rows
Skull crushers
lat machine chins
45 minutes cardio

I'm almost to 30 straight days of cardio. Overall I feel better and have more energy during the day, but my hips, knees, and tendons are ready for a break.

[clarky.]

Rest day for me yesterday shoulders the day for me.

[almostgone]

No rest yesterday, but shoulders for me as well.

[DCI]

exactly and I also like that I can go extremely heavy without the risk of injury

Same I'm all about limiting potential for injury me too. Imo its all part of growing in this lifestyle stop chasing numbers

[NACH3]

Same I'm all about limiting potential for injury me too. Imo its all part of growing in this lifestyle stop chasing numbers

^^^ well said DCI(now I just need to listen)

Back this am for me.... Will post up later fellas!

[DCI]

^^^ well said DCI(now I just need to listen)

Back this am for me.... Will post up later fellas!

Don't get me wrong I still move up weight but much much slower and progressively than I used before I wait till I am completely used to the weight then move on up the scale before I would push too soon and cause issues I've been injury free for a long time thankfully

[NACH3]

Don't get me wrong I still move up weight but much much slower and progressively than I used before I wait till I am completely used to the weight then move on up the scale before I would push too soon and cause issues I've been injury free for a long time thankfully

I figured that's what you meant DCI, that's great to hear... Hate injuries

[DCI]

I figured that's what you meant DCI, that's great to hear... Hate injuries

I think we have all been there down the lets be a pro bber within 2 years of training and hurting ourselves in the process ha. The buddies son is a freak at 16 hes rack pulling 170kg he makes me sick lol cos it took me ages to get that strong

[clarky.]

Just back from doing shoulders guys not good got a injury tell you in a bit. Ok good stretching and RC ex.

Seated side raises 3 sets of 30

Standing side raise 3 sets of 20. One side at a time

Rev db fly 3 sets of 15. Face down On the bench

Seated db shoulder press 1working +rp 1 drop

BB shrugs 2warm ups 1 working

Ok on the shrugs last rep on working pulled and squeezed then pop fvck what a pain in between shoulder blades to the right side. Could not bend over you should have seen me trying to get tge plates off the bar.
So that was it game over i have had this before it will take a wk or so to get better so did cardio which was sore moving my arms and breathing but did 20 min.

[NACH3]

Just back from doing shoulders guys not good got a injury tell you in a bit. Ok good stretching and RC ex.

Seated side raises 3 sets of 30

Standing side raise 3 sets of 20. One side at a time

Rev db fly 3 sets of 15. Face down On the bench

Seated db shoulder press 1working +rp 1 drop

BB shrugs 2warm ups 1 working

Ok on the shrugs last rep on working pulled and squeezed then pop fvck what a pain in between shoulder blades to the right side. Could not bend over you should have seen me trying to get tge plates off the bar.
So that was it game over i have had this before it will take a wk or so to get better so did cardio which was sore moving my arms and breathing but did 20 min.

That happens to me as well on occasion, clarky(I have found 5g daily Of taurine helps).... Yup about a damn wk too! Sorry to hear big guy! Rest up and get back at it... Best!

[DCI]

Clarky I have the same issue I just don't go so heavy anymore especially when I fell that twinge nothing worse hopefully if it sorts itself out quickly.

[almostgone]

Just back from doing shoulders guys not good got a injury tell you in a bit. Ok good stretching and RC ex.

Seated side raises 3 sets of 30

Standing side raise 3 sets of 20. One side at a time

Rev db fly 3 sets of 15. Face down On the bench

Seated db shoulder press 1working +rp 1 drop

BB shrugs 2warm ups 1 working

Ok on the shrugs last rep on working pulled and squeezed then pop fvck what a pain in between shoulder blades to the right side. Could not bend over you should have seen me trying to get tge plates off the bar.
So that was it game over i have had this before it will take a wk or so to get better so did cardio which was sore moving my arms and breathing but did 20 min.

Sh!t, Clarky. Hope it heals well. Hate to hear it, but glad to know you are familiar with it and know how to treat it. You're due for a really nice run of good luck/karma, buddy!

[NACH3]

^^^ I agree! Your definitely due my man!!!

[zempey]

Still out of commission with this chest/sinus thing. Finished 7 days of antibiotics and still not better, my guess is that it was viral and not bacterial. I might make it in for a workout this week, but I am not rushing it, I feel weak and tired with no cardio what so ever in my lungs. Been trying to keep my diet on track, not eating as much as I would normally, but still trying to get in good clean cals for the most part. I think scientists should start looking into what mechanism is responsible for producing all this lung cheese and tie it into producing muscle tissue. I am coughing up and spitting out at least 5lbs of this crap daily, how does it reproduce so quickly and at such a high volume. Anyway, keep up the good work, I will be back soon.

[Bio-Active]

Hammer strength press



Db flys



Pech deck



Free motion cable incline flys superset decline



40 minutes low intensity cardio and done

[NACH3]

Back today... Thx AG, took the advice and got a great session in!!!

Stretching warm ups(shoulders/lat/front raises) SMF/RCs

1. Lat pull downs(wide) - 3 feelers 1w/6 DD/4/2

2. Close grip pull downs - 1 feeler 1w/6 DD 4/3 suppersetted straight arm pull downs 3w 8-12

3. Bent over rows(smith/both reg grip/& recerse) 2w each/6/6 1drop 3-4

4. Hammer rows - 2w/6/5 1drop 3 all RP

5. Trap bar deads 2w/6/6 3 plates(first time in a long time) 1drop 4 grip failed b4 my back/legs

6. Hypers 4w 10-12

Abs body weight weights done in 46min

Great pump... Great session(low back a lil sore but a good sore

[clarky.]

That happens to me as well on occasion, clarky(I have found 5g daily Of taurine helps).... Yup about a damn wk too! Sorry to hear big guy! Rest up and get back at it... Best!

Clarky I have the same issue I just don't go so heavy anymore especially when I fell that twinge nothing worse hopefully if it sorts itself out quickly.

Sh!t, Clarky. Hope it heals well. Hate to hear it, but glad to know you are familiar with it and know how to treat it. You're due for a really nice run of good luck/karma, buddy!

^^^ I agree! Your definitely due my man!!!

Thanks guys it's usually a wk or so then it's fine. Yip DCI i stopped going heavy and did higher reps and never had that prob again but the last session i went heavy so i did this time again and bang lol always when i go heavy well it was not heavy heavy it was 110kg i've did way more.
Anyway thanks again guys see thats why i am only on one forum here yous are a great bunch off guys love being part off this place.

[clarky.]

Still out of commission with this chest/sinus thing. Finished 7 days of antibiotics and still not better, my guess is that it was viral and not bacterial. I might make it in for a workout this week, but I am not rushing it, I feel weak and tired with no cardio what so ever in my lungs. Been trying to keep my diet on track, not eating as much as I would normally, but still trying to get in good clean cals for the most part. I think scientists should start looking into what mechanism is responsible for producing all this lung cheese and tie it into producing muscle tissue. I am coughing up and spitting out at least 5lbs of this crap daily, how does it reproduce so quickly and at such a high volume. Anyway, keep up the good work, I will be back soon.

Don't rush it zempey it will not be long till your back flinging weight about.

Back today... Thx AG, took the advice and got a great session in!!!

Stretching warm ups(shoulders/lat/front raises) SMF/RCs

1. Lat pull downs(wide) - 3 feelers 1w/6 DD/4/2

2. Close grip pull downs - 1 feeler 1w/6 DD 4/3 suppersetted straight arm pull downs 3w 8-12

3. Bent over rows(smith/both reg grip/& recerse) 2w each/6/6 1drop 3-4

4. Hammer rows - 2w/6/5 1drop 3 all RP

5. Trap bar deads 2w/6/6 3 plates(first time in a long time) 1drop 4 grip failed b4 my back/legs

6. Hypers 4w 10-12

Abs body weight weights done in 46min

Great pump... Great session(low back a lil sore but a good sore

Natch another nice session there mate great stuff.

[NACH3]

Thanks guys it's usually a wk or so then it's fine. Yip DCI i stopped going heavy and did higher reps and never had that prob again but the last session i went heavy so i did this time again and bang lol always when i go heavy well it was not heavy heavy it was 110kg i've did way more.
Anyway thanks again guys see thats why i am only on one forum here yous are a great bunch off guys love being part off this place.

I couldn't agree more w/you clarky, regarding those other forums(compared to this one)!!! Sometimes when doing a search it's kinda cool to see if they have the same thinking as this site(which is NO by good amount - some decent experiences thru the members that's about it

[Sfla80]

Damn i cant keep up with this thread recently....you guys are hitting strong....I missed a few pages but skimmed through. Always nice to see everyone still going.

Chest for me this morning.

Pec/dec flys light for warm up and stretches

Flat Db press, 2 warms, 1 feel, and finally asked someone to spot me on my working. so hit 110#'s today for 5 reps, 6th rep failed. PB right there!!!! no drop....took a lot out of me....eyes balls were shaking

Incline DB press 2 working 1 drop

Incline db flys 2 working 1 drop

Cable flys high/even super setted 2 working

Then cable one arm flys from lowest point

Felt good today