**Marcus's HIT Dungeon**

[almostgone]

Very late getting into bed today, so I think I'll be better off hitting cardio tonight and working back tomorrow. Off to the shop now.

[Igifuno]

Very late getting into bed today, so I think I'll be better off hitting cardio tonight and working back tomorrow. Off to the shop now.

Hit it AG. Just got back from a nice chest session. Been going relatively moderate intensity lately but kicked it up a notch today and it felt great.

[NACH3]

Another w/o w/the strongman -- going good - building from the back forward since my shoulder and back can use it!

1. Shrugs behind back - holding peak contraction 2sec/S/S'd w/wide grip upright rows(plates & bands to keep constant tension
1 warm up(225) 15 - 4 x 405 15 each
4 x 15 or failure whichever first

2. Wide grip Rack pull into a high shrug(front)
4 x 405 15 or failure but if you failed short you must finish out the set

3. Facing Incline bench pulling back(rows - first 5 held peak contraction for 5count then 15 reps/into partials) dropped weight S/S'd w/lighter bells to 4 x 12-15reps

4. Incline curls(elbows back as far as possible S/S'd w/Oly bar curls seated on box core stabilization and all Bis)!
4x 15 / 4x failure

5. Peaks... Standing w/short straight bar S/S'd into EZ bar bent over curls to forehead
4x failure 4x 15/failure

Great w/o md surely digging into those fibers like never b4 - we all need to be pushed beyond our limits - it'll never get easier only harder but this is where we live!! If I lifted w/anyone in here prior to these w/o's I have fallen short of my potential! So I wasn't giving it my all(MINDSET IS EVERYRHING) muscles do not move the weight but rather our MINDS!!!

[kelkel]

Let us know how things go BG. Hoping for the best.

[clarky.]

Morning guys and girls back has a nice dull ache so good stuff there. Not working the day so just going fishing shortly with my two wee girls so that will be fun.
The weather is good the day, its dry anyway so that's good.

I'll try and get for a session later gym shuts at 4.30 at the wk end but am no rushing am going to enjoy the day off and spend it with my wee girls doing what we love fishing. Just hope they don't beat lol.

[almostgone]

Hope.you and the girls catch whatever the limit is over there, Clarky. Sounds like a great day ahead. Enjoy it!

[almostgone]

Its not strictly HIT related, but I got a chance to watch some of a YouTube video w/ Brian Shaw while I was eating lunch earlier. He has a really nice setup at his home now w/ some killer equipment. Anyway, some of you guys might enjoy watching it.
https://youtu.be/XFKvvc_Lwwg

[NACH3]

Morning fellas!

My traps and upper back is fvking trashed! It literally feels as if my traps grew up my neck over night! gonna try and get some quad work done...

Clarky have a great time buddy!

AG that's a serious set up! The guy I'm lifting with went up against Shaw as well... And did an 885 deadlift against Hall in Comp! Fvkin serious weight lol

Have a great w/e all! Enjoy!

[NACH3]

Shaw is an exceptionally nice guy, and strong as a damn Ox!! Great vid!

[Hazard]

I've been getting 3-4 hours of sleep each day which had wrecked havoc on me.... Let along my routine. I've had a solid 6 weeks or so with no lifting. Ofcoarse this meant that the muscle soreness was so much worse when I started up this week. I can hardly move.

It's funny because everyone I work with immediately knew when I was back at it. I didn't grow obviously but I appeared fuller. I told them to wait another 6-8 weeks and then see.

I'm just happy to be back. I haven't lost much in the way of size to be honest. I was still looking diesel lol so now that I'm back I know I'll respond and add a ton of weight on.

My gym converted into a retro fitness so that enabled me to goto another gym close to my house and also one by my job. I shaved about an hour off my time it took to get there and home so now I can get my workout in and still have time to shower, eat, and get ready for work.

I'm glad everyone is still at it..... Give me a month or two and I'll be full bore hit again.

[NACH3]

I've been getting 3-4 hours of sleep each day which had wrecked havoc on me.... Let along my routine. I've had a solid 6 weeks or so with no lifting. Ofcoarse this meant that the muscle soreness was so much worse when I started up this week. I can hardly move.

It's funny because everyone I work with immediately knew when I was back at it. I didn't grow obviously but I appeared fuller. I told them to wait another 6-8 weeks and then see.

I'm just happy to be back. I haven't lost much in the way of size to be honest. I was still looking diesel lol so now that I'm back I know I'll respond and add a ton of weight on.

My gym converted into a retro fitness so that enabled me to goto another gym close to my house and also one by my job. I shaved about an hour off my time it took to get there and home so now I can get my workout in and still have time to shower, eat, and get ready for work.

I'm glad everyone is still at it..... Give me a month or two and I'll be full bore hit again.

Glad to hear your back at it! Man it feels like I just started up again! I'm gettin' crushed but made a big breakthrough with my mindset! I can only imagine those of you with kids etc and 'finding' the time(we all would) but intensity can suffer! Your gonna blow up brotha!

Last night at my new gym the front desk asked if I was on gear lol - ummm... Nope... 100% natural

[Igifuno]

Just love when people are so bolt to just ask like that. Hi, nice to meet you, are you on gear? By the way, I'm Steve. Wtf.

Was headed in and just remember I have a haircut appt. good thing I didn't take any pre workout. Lol. Will get in there immediately afterward and hit back/traps/cardio

[NACH3]

Just love when people are so bolt to just ask like that. Hi, nice to meet you, are you on gear? By the way, I'm Steve. Wtf.

Was headed in and just remember I have a haircut appt. good thing I didn't take any pre workout. Lol. Will get in there immediately afterward and hit back/traps/cardio

I Was immediately caught off guard - brazen he was - as it is my new employer lolol

[Bio-Active]

Killer back workout today. It's nice to be feeling better. Taking my daughter to see the new divergent movie today.... Happy Saturday hitters

[Igifuno]

Nice. Glad you're feeling better Bio.

Changed my mind at the last minute and did legs instead of back. Surprise, legs, eff you!

Hack squats
Leg press
Lunges
Curls
Calves

Little abs and little cardio. Was sweating like a whore in church.

Just had a whole boiled potato and polished off the corned beef, carrots and cabbage from St. Paddy's. May have a Greek yogurt in a minute.

[Bio-Active]

Nice. Glad you're feeling better Bio. Changed my mind at the last minute and did legs instead of back. Surprise, legs, eff you! Hack squats Leg press Lunges Curls Calves Little abs and little cardio. Was sweating like a whore in church. Just had a whole boiled potato and polished off the corned beef, carrots and cabbage from St. Paddy's. May have a Greek yogurt in a minute.

thanks brother and killer workout we are grabbing food before the movie

[BG]

Thanks everyone for the kind words, I really appreciate it.

What an INSANE few days. Thursday night from 1030 until just before 5am we were in the ER. Got home by the time I got her settled it was 8, none stop crying and whining. I slept for 2 hours, got up at 10 to get her meds. By 1230 we were back in another ER until 5 that day. I was a zombie, my head hurt so bad, hadnt eaten nearly anything. They medicated her real well before left, got home, settled her in and collapsed in bed. Had to get up and have her at her doctor for 930 this morning. I just got done running around and taking care of everything. Im going to try to eat and get some legs in, I want to train and not miss.

Hopefully this is the end of all this hardship, Im praying

[Igifuno]

Thanks everyone for the kind words, I really appreciate it. What an INSANE few days. Thursday night from 1030 until just before 5am we were in the ER. Got home by the time I got her settled it was 8, none stop crying and whining. I slept for 2 hours, got up at 10 to get her meds. By 1230 we were back in another ER until 5 that day. I was a zombie, my head hurt so bad, hadnt eaten nearly anything. They medicated her real well before left, got home, settled her in and collapsed in bed. Had to get up and have her at her doctor for 930 this morning. I just got done running around and taking care of everything. Im going to try to eat and get some legs in, I want to train and not miss. Hopefully this is the end of all this hardship, Im praying

Thoughts and prayers with you and the Mrs, my friend. No fun at all. Sorry if I missed it, but did they conclude what the issue is, and is it under control at this point?

[clarky.]

Hope.you and the girls catch whatever the limit is over there, Clarky. Sounds like a great day ahead. Enjoy it!

Thank you mate.

Its not strictly HIT related, but I got a chance to watch some of a YouTube video w/ Brian Shaw while I was eating lunch earlier. He has a really nice setup at his home now w/ some killer equipment. Anyway, some of you guys might enjoy watching it.
https://youtu.be/XFKvvc_Lwwg

Really like big shaw, i always want him to win anything he's in. He is a big gentleman not smart or arrogant at all like some.

[clarky.]

Morning fellas!

My traps and upper back is fvking trashed! It literally feels as if my traps grew up my neck over night! gonna try and get some quad work done...

Clarky have a great time buddy!

AG that's a serious set up! The guy I'm lifting with went up against Shaw as well... And did an 885 deadlift against Hall in Comp! Fvkin serious weight lol

Have a great w/e all! Enjoy!

Thanks mate, how's your new place nach ??

[clarky.]

Never got a session guys but what a day we had. The weather was great the day here we had a great day fishing i got 1 and lost two ( wee bastards) that was it.
We had a great day, just nice and quiet great scenery as always. Not much fish but that's why it's called fishing and not catching.
That's the trout season open here 15th march so me and my two wee girls will be doing plenty of fishing now

[Igifuno]

Never got a session guys but what a day we had. The weather was great the day here we had a great day fishing i got 1 and lost two ( wee bastards) that was it. We had a great day, just nice and quiet great scenery as always. Not much fish but that's why it's called fishing and not catching. That's the trout season open here 15th march so me and my two wee girls will be doing plenty of fishing now

Sounds like a beautiful day clarky.

[clarky.]

Sounds like a beautiful day clarky.

Thank you Igi, it was great.

[NACH3]

Thanks everyone for the kind words, I really appreciate it.

What an INSANE few days. Thursday night from 1030 until just before 5am we were in the ER. Got home by the time I got her settled it was 8, none stop crying and whining. I slept for 2 hours, got up at 10 to get her meds. By 1230 we were back in another ER until 5 that day. I was a zombie, my head hurt so bad, hadnt eaten nearly anything. They medicated her real well before left, got home, settled her in and collapsed in bed. Had to get up and have her at her doctor for 930 this morning. I just got done running around and taking care of everything. Im going to try to eat and get some legs in, I want to train and not miss.

Hopefully this is the end of all this hardship, Im praying

Im sending all the positivity and prayers your way, Btother! Hang in there... She's in great hands my friend!

[NACH3]

Thanks mate, how's your new place nach ??

It's going fantastic buddy! Couldnt ask for a better oppertunity

Glad you had a great day with your 'wee girls' fishing!

[NACH3]

Nice. Glad you're feeling better Bio.

Changed my mind at the last minute and did legs instead of back. Surprise, legs, eff you!

Hack squats
Leg press
Lunges
Curls
Calves

Little abs and little cardio. Was sweating like a whore in church.

Just had a whole boiled potato and polished off the corned beef, carrots and cabbage from St. Paddy's. May have a Greek yogurt in a minute.

Nice w/o Igi! How they feeling

[Igifuno]

Nice w/o Igi! How they feeling

A little jello-y. Lol. Should have a nice deep pain by tomorrow morning.

[almostgone]

Thanks everyone for the kind words, I really appreciate it.

What an INSANE few days. Thursday night from 1030 until just before 5am we were in the ER. Got home by the time I got her settled it was 8, none stop crying and whining. I slept for 2 hours, got up at 10 to get her meds. By 1230 we were back in another ER until 5 that day. I was a zombie, my head hurt so bad, hadnt eaten nearly anything. They medicated her real well before left, got home, settled her in and collapsed in bed. Had to get up and have her at her doctor for 930 this morning. I just got done running around and taking care of everything. Im going to try to eat and get some legs in, I want to train and not miss.

Hopefully this is the end of all this hardship, Im praying

Dang it, BG. Try not to get too run down, buddy. Have they determined what is causing the problem (gall stone, bladder stone, or anything)? Will be keeping you and Mrs. BG in thoughts and prayers.

[clarky.]

Dang it, BG. Try not to get too run down, buddy. Have they determined what is causing the problem (gall stone, bladder stone, or anything)? Will be keeping you and Mrs. BG in thoughts and prayers.

X2 on that BG, Nightmare when your loved one is ill really hope mrs BG gets this fixed rapid.

[BG]

Thoughts and prayers with you and the Mrs, my friend. No fun at all. Sorry if I missed it, but did they conclude what the issue is, and is it under control at this point?

She had an ovarian cyst that ruptured and left fluids in her pelvis. She has a low threshold for pain, so this is very painful to the norm, but for her it was near death. She just started eating since Thursday night, she had been dry heaving for 2 days. Barely able to walk, but now she's rebounding. Thanks Igi and all I appreciate the prayers

[almostgone]

Ok, off to the shop for back. Have had a few nosebleeds today, hopefully I won't make a gusher while lifting. Have to work tonight.

[Bio-Active]

Ok, off to the shop for back. Have had a few nosebleeds today, hopefully I won't make a gusher while lifting. Have to work tonight.

Have a good workout friend!

[Bio-Active]

She had an ovarian cyst that ruptured and left fluids in her pelvis. She has a low threshold for pain, so this is very painful to the norm, but for her it was near death. She just started eating since Thursday night, she had been dry heaving for 2 days. Barely able to walk, but now she's rebounding. Thanks Igi and all I appreciate the prayers

Sorry to hear about this... Sending prayers and positive energy your way!

[Igifuno]

She had an ovarian cyst that ruptured and left fluids in her pelvis. She has a low threshold for pain, so this is very painful to the norm, but for her it was near death. She just started eating since Thursday night, she had been dry heaving for 2 days. Barely able to walk, but now she's rebounding. Thanks Igi and all I appreciate the prayers

Man that's sounds just awful. I can't even imagine how painful that must have been. I'm sure you were worried sick BG. Glad she's rebounding and all the best to her.

[kelkel]

BG glad all turned out ok. Get some rest, legs can wait. (yes, I said that)

[BG]

Thanks all. Shes hasnt really ate much but is out of pain, just bad stomach cramps from not eating.

Skipped legs but hit upper body. Was a positive workout, they are getting better and better as I figure out what I can and cant do. Funny thing is, I looked up and the gym was empty, ends up it was closed. I apologized to the girl because she stayed 15 late, she said it was ok she had things to do lol. Feeling good about training, getting my upper body pump, now I have to get my press day back, seems its one or the other. Upper body is good or lower body, never both. Im going to get it though!

[Bio-Active]

Thanks all. Shes hasnt really ate much but is out of pain, just bad stomach cramps from not eating. Skipped legs but hit upper body. Was a positive workout, they are getting better and better as I figure out what I can and cant do. Funny thing is, I looked up and the gym was empty, ends up it was closed. I apologized to the girl because she stayed 15 late, she said it was ok she had things to do lol. Feeling good about training, getting my upper body pump, now I have to get my press day back, seems its one or the other. Upper body is good or lower body, never both. Im going to get it though!

glad you able to get in a good session brother!

[almostgone]

Still just a tad off on reps and weights, but intensity seems right. Just 1 small nosebleed. I capped it off with a paper towel and kept going. Lots of pollen in the air right now; everything is loaded with yellow dust.
Going to be a very hectic week so I hope.to get chest in tomorrow night. The wife has Dr. appointment in the middle of the day Monday and I'd like to donate blood Tuesday, so I may not lift Tues night? Weds. is shot day and they are drawing labs prior to shot, but I'd like to get in some lifting before then.

2 sets of crunches and some lat stretches


CG pulldown w/ u'hand grip- 2 w/u, Work- 6+ -3+ - 1+. 10 count hold into a slow neg. on partial reps.
Parallel grip pulldown-1 w/u, Work-5+ - 2+ ,drop, 1+. ,10 count neg. on partials.
Straightjacket stretches
Tbar rows- 1w/u, Work-5-4+, drop,4+
Low pulley rows w/ V handle- 5+ - 3+ - 2+ . 10 count neg on all partials.
Deads- 1 w/u, Work- 12 reps w/ just a couple of plates per side since I had the long dry spell on lifting.

39 minutes not including crunches and stretches.

[almostgone]

D@mn near forgot to mention that I grabbed enough Cialis to last a little over a year if I 1/4 them up into 5mg doses. This next blast may be REALLY interesting.

[almostgone]

Thanks all. Shes hasnt really ate much but is out of pain, just bad stomach cramps from not eating.

Skipped legs but hit upper body. Was a positive workout, they are getting better and better as I figure out what I can and cant do. Funny thing is, I looked up and the gym was empty, ends up it was closed. I apologized to the girl because she stayed 15 late, she said it was ok she had things to do lol. Feeling good about training, getting my upper body pump, now I have to get my press day back, seems its one or the other. Upper body is good or lower body, never both. Im going to get it though!

Bless her heart. You don't run into too many people that are that nice anymore. I like the sound of your post. You've got that upbeat positive vibe going.