**Marcus's HIT Dungeon**

[kelkel]

Ok. I'm physically beaten down. Had a really intense leg workout Wednesday and my time was limited due to appointment. So that means the pace had to be ramped up even more than normal.

Extensions
Squats
Heavy smith lunges
Seated curls
Seated calves. No time for any other calve exercise.

Legs are still feeling it today as I type this which leads me to today's workout, back and shoulders:

D handle pull downs
Smith supported rows. Still love this movement as it's such an intense and focused feeling.
Low cable rows
Shrugs

Smith front press
Laterals
Rear laterals over bench

Absolutely exhausted so I've been stuffing myself. Having my usual cottage cheese with mandarin oranges and grapes as we speak and going to crash. I'd say I was going to get horizontal but don't want AG to think somethings up......

[almostgone]

Ok. I'm physically beaten down. Had a really intense leg workout Wednesday and my time was limited due to appointment. So that means the pace had to be ramped up even more than normal.

Extensions
Squats
Heavy smith lunges
Seated curls
Seated calves. No time for any other calve exercise.

Legs are still feeling it today as I type this which leads me to today's workout, back and shoulders:

D handle pull downs
Smith supported rows. Still love this movement as it's such an intense and focused feeling.
Low cable rows
Shrugs

Smith front press
Laterals
Rear laterals over bench

Absolutely exhausted so I've been stuffing myself. Having my usual cottage cheese with mandarin oranges and grapes as we speak and going to crash. I'd say I was going to get horizontal but don't want AG to think something up......

LOL, give me a week or two. Your ability to come up with the one line zingers on demand is unrivaled.

Awesome lifts, Kel!

[Proximal]

BG, you have to tell me about this evil twin of mine.

Thanks for the kind words all - truly appreciated!

[almostgone]

Wanting to go lift but the wife wants me to watch movies with her and the beast. I may do it since I've worked over so much this week and get legs in this evening. Still debating right now.

[Hazard]

I'm at work till 7am..... In bed by 9:30. Sleep till 3:30pm and hen get ready to go back to work lmao

[Hazard]

Wanting to go lift but the wife wants me to watch movies with her and the beast. I may do it since I've worked over so much this week and get legs in this evening. Still debating right now.

Enjoy the time with the wife..... I would right now if I could! Mine.... Not urs :-p

[NACH3]

It's great to see the all the varying views, however, we're all doing one style... HIT! It's an incredible place with a very unique drive where everyone is constantly helping! No shortage of knowledge motivation and inspiration all in one!

Let's turn heads!

[almostgone]

Enjoy the time with the wife..... I would right now if I could! Mine.... Not urs :-p

LOL, I hear you and I am. It's too hard to find the time during the work week. My wife can be maddening at times, but I give her credit for having the patience of a saint.
Defo working legs tonight.
Try to get some rest when you can, Haz. That's a rough schedule you're carrying. Much respect!

[almostgone]

Marcus, you mentioned that your b'day is coming up soon. When is it?

[NACH3]

I tried sleeping a lil longer... No such luck - been watching the old Mr.O's from the 80's where everyone is talking about taking AAS! Arnold, Ferrigno, Munzer etc

I'm beat up today... Tweaked my low R back(right by my SI Joint on R of spine... Doing back was great it only flared as I was leaving - NSAIDS, ice, rest... Gotta get chest in but have gone straight for 3-4days I need a rest day I think... I'm starting to fill back out an my diet is a little more dirty(more cheat meals) as I'm burning thru everything - had a lg Pizza last night

I'm sore everywhere... My legs r my weakest point I'll upload a pic soon - but they sure are the strongest they've been regardless of the 2.5month break... My body seems to be refueling at a much faster rate however, if I don't do pre/intra/& post fruit/simple sugars etc I get sooo depleted(anyone think I should get something checked - specifically)? Anything jump out at youse? Thyroid FT3/FT4 - I'm thinking hyper if anything?!?!

Everyone have a great w/e and let's keep this intense Training going! Kickass everyone!

[RaginCajun]

Marcus, you mentioned that your b'day is coming up soon. When is it?

Yeah when is it?

AG and I can take you noodling

[Sfla80]

Yeah when is it?

AG and I can take you noodling

Does it count as fishing if u arent using fishing poles?

[NACH3]

I went back and checked the thread... Marcus' Birthday.... Was yesterday!

So... On behalf of myself and the entire HIT Squad here wishes You, Marcus, a happy healthy and mind fvk free day
You've done things for everyone in here beyond what most people would do. Life, ups & downs, sm set backs, bumps in the road, etc etc... You've helped each and every one of us with all things 'life' - just know you've got the support you've given us!

Happy belated Big Man!

[RaginCajun]

Does it count as fishing if u arent using fishing poles?

I would have to say no to that

[almostgone]

Dang. Well, a very since and belated "Happy Birthday!", Marcus. You mean a lot to all of us in here. Hope you had a good one and got lots of new toys for your cellar!

Edit: If.your cellar is overstocked, maybe some fresh ink?

[clarky.]

Very flattered, thank you very much Clarky! I was a teacher many years ago, then went to school for physical therapy. I practiced as a physical therapist for about 15 years, but fell out-of- love with it and things related to the medical profession. I returned to teaching and have been teaching Anatomy & Physiology for 16 years now.

Yourself?

Again, thank-you!

Wow, That's great prox. I work in construction.

[Sfla80]

Happy b day marcus!!!!! Hope it was a great one.

Honor your b day I destroyed my arms

Tri's

Ez bar pd 3w 1f 2w dd

DB over head 2 hands 1f 1w 90 dd

Incline ez bar skulls straight in db kick backs 2w

Rope pd 2w dd

Bis

Straight BB curls 1warm 1f 2w (very strict for, palms slightly outside delts, elbows touching obliques/lats area whole time) 3 sec negatives, with dd all the same

Incline DB curls palms up 1f 1w 1drop slow strict negatives

Bent over iso curls 2w

Hammers db 1 set, 50s down to 25s

[Proximal]

Happy Birthday from myself as well Marcus!

Machine dips: 1 ws with a double drop
Rope Press-downs: 1 ws, rest/pause then a single drop
Close grip bench: 1 ws with a single drop
Machine triceps extension: 1 ws with a single drop

Machine lateral raises: 1 ws with a triple drop
Upright rows: 2ws

Chest: high rep cables & pec-deck: toning only

[Proximal]

Wow, That's great prox. I work in construction.

Did a lot of manual labor to get myself through school. My body would be dust by now if did that for a life-time. You have my admiration Clarky!

[GirlyGymRat]

1 hr stair master for 600 cals. My personal 6 week challenge starts tomorrow. I'm ready. I need this.

[RaginCajun]

1 hr stair master for 600 cals. My personal 6 week challenge starts tomorrow. I'm ready. I need this.

BOOM!

Are you starting a thread?

[BG]

1 hr stair master for 600 cals. My personal 6 week challenge starts tomorrow. I'm ready. I need this.

Keep us updated...daily. You have been ready for this for a while now, time is now, you got this, its just the beginning.

[BG]

OK so went in Friday for legs. Hit my back squats, everything went well, my working set was sick. A bunch of people watching, felt good to get some acknowledgement for once. Went to front and my knee was killing, did not feel a thing until I unracked the for fronts. I couldn't do anythings else top/center of my knee. It feels bad enough that I need at least a full week to training them, so Im going to pull back on everything (its needed) and focus back onto core/upper body and give it time. Its the static lunges, I know I cant do them but after some time I forget and start doing them and get reminded this same way. Oh well, I never learn

Today I did a pull back arms/back routine, slow restrictive sets for 20. Felt good, looked like a cunt

[NACH3]

Rest day for me today and just been eating and eating even had a pizza lol

Back is absolutely torched!

[InternalFire]

I blew up my bis/tris/forearms HIT style... I couldn't finish my super 21's ... also did some light leg work... its almost 2AM, Im starving and Im out of my WHEY!!!

[Sfla80]

1 hr stair master for 600 cals. My personal 6 week challenge starts tomorrow. I'm ready. I need this.

Kill it ggr....good luck!!!!

Keep us updated or like RC mentioned own thread?

[Sfla80]

OK so went in Friday for legs. Hit my back squats, everything went well, my working set was sick. A bunch of people watching, felt good to get some acknowledgement for once. Went to front and my knee was killing, did not feel a thing until I unracked the for fronts. I couldn't do anythings else top/center of my knee. It feels bad enough that I need at least a full week to training them, so Im going to pull back on everything (its needed) and focus back onto core/upper body and give it time. Its the static lunges, I know I cant do them but after some time I forget and start doing them and get reminded this same way. Oh well, I never learn

Today I did a pull back arms/back routine, slow restrictive sets for 20. Felt good, looked like a cunt

Ever have knee issues before?

[BG]

Ever have knee issues before?

Nothing major. Just lunges kill my left knee. Sucks though I pushed it a little further then I ever have, it's bothers when I sit or lay down with it bent

[Hazard]

Nothing major. Just lunges kill my left knee. Sucks though I pushed it a little further then I ever have, it's bothers when I sit or lay down with it bent

I'm sure you already do lol but do you make sure your knee doesn't go over you foot? I've caught myself doing that a few times and it's def cause some knee pain. Right in the patella region

[BG]

I'm sure you already do lol but do you make sure your knee doesn't go over you foot? I've caught myself doing that a few times and it's def cause some knee pain. Right in the patella region

You know what, that's probably what I was doing. I was doing them light super sets not paying attention. Also in the smith which has normally don't do.

[Hazard]

You know what, that's probably what I was doing. I was doing them light super sets not paying attention. Also in the smith which has normally don't do.

put that lead foot far enough infront and don't drop down too fast. Stay conscious of where your knee and foot are.

I do my along side a mirror so I can watch where my knee is

[almostgone]

I follow Chris a lot and he is excellent and explaining, also he's a strength freak

Yes sir, you were the one that got me to watching his videos with your breathing and bracing post. I like how he incorporates basic geometry and applies it to lifting. When I started regularly watching his vids, I found out he is an engineer by trade and also has his own machine shop. They actually make the ShoulderRok in his shop and he has a video posted on that (believe I saw the link @ his web store). Anyway, between the lifting principles and machining talk, I was hooked. Plus he seems to be somewhat of a "caged animal" type person, which I can easily identify with.

[InternalFire]

Morning HIT'ers

[almostgone]

Morning.

[Hazard]

Is it morning already? Lololol

Leaving work in about 90 min

[almostgone]

Si', Haz. I managed to wrap it up a bit after 3 a.m. to come home and spend a bit of time with the wife. Should've stayed at work. . She's on my @ss says I need to spool down and am too wound up lately. Maybe I'll try to squeeze in a little time at the range very soon?

[clarky.]

Morning guys,GGR. Keep us updated Girly.

Going to do arms in a wee while, i'll report back later.

[NACH3]

Morning fellas, GGR

OH that Was a great rest day! Out and I mean out!
Chest maybe today - will be reporting back

Have a kickass Sunday all!

[BG]

put that lead foot far enough infront and don't drop down too fast. Stay conscious of where your knee and foot are.

I do my along side a mirror so I can watch where my knee is

100% what I need to do. I thought about it and my foot wasn't very far out.

[BG]

What's going everyone, going down to the beach.


Hey Haz, right next to Neptunes