**Marcus's HIT Dungeon**

[Sfla80]

Oh a BG promised u a couple pics of the hair. So while trying to find the calves pic I found the hair pics.

Me and Bob Ross and the dog....wasn't dieting like I should lol.

[Viking13]

Oh a BG promised u a couple pics of the hair. So while trying to find the calves pic I found the hair pics. Me and Bob Ross and the dog....wasn't dieting like I should lol. <img src="http://forums.steroid.com/attachment.php?attachmentid=161559"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=161560"/>

Hahahahahahhahaha greatest sheeeat ever!!!

[NACH3]

That's a great idea of pt videos. Thanks rc

Oh and vikings, don't have the issue of pesky calves really....nothing like kels. But I'm pretty proud of them lol. I'll try to find an old pic

Great sessions guys(Sfla, Clarky, Viking) I'll be back at it tomorrow(had shoulder issues all day - nothing helped no loosening up helped stretching etc)... Looking forward getting back in there tomorrow...

Stabilization ex's are much harder than they appear lol are they fun Fvk no but they work!

I'd do a combo of what Viking said and RC... Can't really go wrong if your not feeling any kind of pain and then strengthening the stabilizing muscles in and around the knee would be beneficial...

Edit** HOLY SHIT LMFAO(Sfla you look straight from the 1970s that's awesome!

[kelkel]

This was awhile ago.....but haven't lost much.



Attachment 161557

Told ya, wearing those high heels around the house works.

[Sfla80]

Told ya, wearing those high heels around the house works.

Lmao u weren't suppose to announce that in open forum

[Bodacious]

Told ya, wearing those high heels around the house works.

Lmao...

[almostgone]

Oh a BG promised u a couple pics of the hair. So while trying to find the calves pic I found the hair pics.

Me and Bob Ross and the dog....wasn't dieting like I should lol.

Lol,.thats good stuff, Sfla. I'm envious of the beach life!

[clarky.]

Nice sessions there BG, Bod, Sfla Bio, Viking.

[clarky.]

Morning guys and girls bi's are a wee tad sore this morning so thats good stuff chuffed. I feel pure crap though nightmare i just feel sick and no nrg.
I have to go to work but can't see me lasting all day and don't think i will get a session in pure sh!t i feel wee.

[almostgone]

Morning guys and girls bi's are a wee tad sore this morning so thats good stuff chuffed. I feel pure crap though nightmare i just feel sick and no nrg.
I have to go to work but can't see me lasting all day and don't think i will get a session in pure sh!t i feel wee.

Dang. There's some kind of bug going around here, but I've been fairly fortunate so far. Hope you get right soon, Clarky! . If you get off work early, go home, make a big pot of soup, throw on your kilt, and take if easy.

[krugerr]

Morning guys, I have some mobility back today, after hot bath and some rolling.

Chest this morning was ok, muscular failure achieved, couldnt even press/fly the dumbells on the final set of flies. Its peculiar coming back to this training from a "normal" routine. Feel less pumped, due to the lack of volume. Got home and chest was weak, couldnt even apply my own deodorant properly! Feeling weak still, but that could be the calorie deficit, disturbed sleep from baby, and the 3 month break I took!


Chest

Treadmill - 10min slow incline walk to stretch calves

Incline Dumbell Press
*Warmup - 12kg x 15, light, stretch
*Warmup - 12kg x 15, light, stretch
*Working - 38kg x 8, heavy, forced reps, and a rest pause.

Incline Dumbell Flies
*Warmup - 10kg x 15, light, stretch
*Warmup - 10kg x 15, light, stretch
*Working - 16kg x 8, heavy, forced reps, and a rest pause.

Decline Bench Press
*Warmup - 60kg x 12, light, stretch
*Warmup - 60kg x 12, light, stretch
*Working - 90kg x 8, heavy, forced reps, and a rest pause.

Flat Dumbell Flies
*Warmup - 10kg x 15, light, stretch
*Warmup - 10kg x 15, light, stretch
*Working - 18kg x 8, heavy, forced reps, and a rest pause.

[almostgone]

Headed to the Dr. to get my shot. The wife has another family member in bad shape (a hemodialysis patient that had a major stroke). Will be a busy day because we are trying to help out with meals, caring for livestock, etc., but I promise I will try to get a chest lift posted tonight.
Don't count me out yet!

[Bio-Active]

Headed to the Dr. to get my shot. The wife has another family member in bad shape (a hemodialysis patient that had a major stroke). Will be a busy day because we are trying to help out with meals, caring for livestock, etc., but I promise I will try to get a chest lift posted tonight.
Don't count me out yet!

Get it done brother. Those busy days can be pretty heck tic just one thing at a time.

Hack squats 2 warm up 2 working sets 5 forced reps taking the neg as slow as possible

Leg press no warm up 2 working sets same as above

Leg extensions

Leg curls

Lunges

30 minutes low intensity cardio and done

[Sfla80]

Morning guys n gals

Tornado warnings all day again today...well not warnings. "Possibilities"

Back is super tight this morning.

Hopefully later tonight will get chest done. Or if weather continues might count this as off day.

Kill it guys

[Igifuno]

Be safe man. Everyone have a great day.

[Bodacious]

Clocking in this morning guys/gals!!!

Life got in the way all day yesterday for me to get on here and lurk to much. I has a killer leg workout. First time I backed squat since I hurt by back few weeks back. Felt great. Legs are very sore today.

Going in to kill some back today.

Hope you start feeling better Clarky.
Stay safe Sfla.
Nice sessions Bio, Krugerr.
Good luck at the doc Ag!

[kelkel]

i feel wee.

Might I suggest you grasp that thing a little further up.

[NACH3]

What's up guys/girls

I think I may start with back today... It needs to get hammered... that simple! Will report back later guys!

Be safe down there in FL guys! Have a kickass day

Nice session Krugger, Bio... Get some rest clarky(get better asap)

AG get that shot buddy

[novastepp]

Have a kickass day today, everyone! Looking forward to reading later on.

[clarky.]

Just going to rest the day fellas am not 100% so not going to make myself feel worse. Hopfully i'll be ok the mora.
Dostroy it fellas.

[NACH3]

Just going to rest the day fellas am not 100% so not going to make myself feel worse. Hopfully i'll be ok the mora.
Dostroy it fellas.

Rest up biggen!!

[BG]

Oh a BG promised u a couple pics of the hair. So while trying to find the calves pic I found the hair pics.

Me and Bob Ross and the dog....wasn't dieting like I should lol.

Lmfao ! Day maker, thanks

[BG]

Lol,.thats good stuff, Sfla. I'm envious of the beach life!

F the beach, I live 2 miles away and never went. I want hair !

[Bodacious]

Just smashed arms fellas!!! Going to eat and do adult stuff before going into work will try and post workout later tonight.

Everyone have a good HUMP day!

[Sfla80]

F the beach, I live 2 miles away and never went. I want hair !

Lmao...same here ....5 or 6 miles and never go

[Viking13]

40 minutes on the bike early this am, heart rate 130s.

Then went to get first bloods of the year done. Yay

[Bodacious]

Lmao...same here ....5 or 6 miles and never go

Damn wish we was that close...

BG is 2 miles away...

**** I would go all the time if we was that close. I am sure it would get old but for awhile ibwoukd like it .

[Bodacious]

Arms

Eazy Bar Curl 3F 1W 8 plus 2F 1N

Preacher Machine Curls One Arm a Time 2F 1W 8 3F DS 3

Incline DB Curls 2F 2W 7/5 DS both sets 4/2

DB Hammer Curls 1F 1W 9 DS 4 DS 5

Triceps

Rope Push Down 3F 1W 9 DS 4

Eazy Bar skull Crushers 2F 1W 8 RP 2

Machine Pull Down 3F 1W 9 DS 4

At the end I of the workout I squeezed my arms as hard as I could for 5-8 sec rest 10sec. I did that 4 times. Holy shit Batman...

Threw in some forearm work in between some of the sets. Arms was on fire at the end of the workout, hell yea.. Great pump and all around felt pretty good. Tomorrow is a plan rest day for me so going to eat up and rest and get ready to smash back. If I feel okay in the morning I might go in and walk on treadmill some and hit some core.

I am in a place right now I don't really know if I need to keep eating or slim down some. I am 6'4-5' weight around 242. I need to post some updated pics see what everyone else thinks also...lol..

[BG]

Lmao...same here ....5 or 6 miles and never go

To much work, I like pools better.

[NACH3]

To much work, I like pools better.

Same here! I hate the sand! Lolol

[Bodacious]

WTF... I love the beach... or the Caribbean...lol...

[Sfla80]

Chest tonight....rain has been non stop. 3 tornados in surrounding areas. Not really near us though.

Slight incline dB press 3w 1f 1w (95x6.5) dd

Slight incline flies 1f 1w (65sx8) dd

Flat flies 1w 65s 1 drop

Straight set of hammer decline into hammer inclines 2sets

One arm dB leaning flies 25s 2 sets

[Sfla80]

WTF... I love the beach... or the Caribbean...lol...

Beach is beautiful....especially here. We have probably the top 3 beaches in Florida near me. (East coast and west Florida beaches are completely different )

Much rather go to a west coast beach and maybe I would be there more often.

Like bg said. It's a freaking hassle lol

[kelkel]

Legs today. Non-squat day.

Extensions: 2 sets - 15 reps or so
Verticals: 2 heavy - 8-12 reps
Smith static lunges: 2 heavy - 10 reps
Seated curls: 2 sets
One-leg toe press on vertical: 2 sets
Seated calf raises: 2 sets

Good workout. Really, really like the heavy static lunges. Like a one-leg squat and feels it too.

[Sfla80]

Legs today. Non-squat day.

Extensions: 2 sets - 15 reps or so
Verticals: 2 heavy - 8-12 reps
Smith static lunges: 2 heavy - 10 reps
Seated curls: 2 sets
One-leg toe press on vertical: 2 sets
Seated calf raises: 2 sets

Good workout. Really, really like the heavy static lunges. Like a one-leg squat and feels it too.

Ok, I feel dumb asking.

Explain "static" lunges

[kelkel]

Explain "static" lunges

We've talked about them here a decent amount. It's simply one leg at a time on a smith machine. Meaning you're forward leg stays put as does your back leg throughout the entire set for that leg. There's no stepping or movement other than up and down for that particular leg. Then rest briefly and hit the other leg.

Make sense?

[Hazard]

^^^^ excellent movement

[Sfla80]

We've talked about them here a decent amount. It's simply one leg at a time on a smith machine. Meaning you're forward leg stays put as does your back leg throughout the entire set for that leg. There's no stepping or movement other than up and down for that particular leg. Then rest briefly and hit the other leg.

Make sense?

Yes totally. ...this is exactly what I do. Just call them smith lunges. That's what confused me about the static part of it.

Ty kel, and sorry for the dumb ? Lol

[Sfla80]

Now another dumb question....

And.i know it's been covered many many times here but honestly I didn't pay attention as it didn't pertain to me at the times.

I'm looking for a good compression sleeve for the knee until I get the surgery done.

It will help me remember there is an issue and not push to hard. And help with stability

[almostgone]

I like the Rehband 7051 7mm sleeves for support and heat. They aren't cheap and aren't sold in pairs.
http://www.amazon.com/gp/aw/d/B0088K...umL&ref=plSrch

If you just want lighter support and little heat, look at the Ptex.
PTEX Closed Patella Knee Sleeve | DICK'S Sporting Goods