**Marcus's HIT Dungeon**

[Sfla80]

So had to take pics so see where the fat has gone.

Definitely mid section.

Pic in towel I would say is mid November maybe December. Not sure if weight cause I wasn't weighing my self. But I was typically low 190s

Pics with the tat on chest was just now after a shower.

Hope I can get back to it. Cardio is hard right now. Thinking I'm gonna start some core stabilizing movements, which will "help" back too.


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[Cuz]

Everyone's before and after pics are amazin. You guys really kicked some ass. Despite genetics hard work can go a long way. I just killed my back this afternoon. Thinkin my estrogen may have alot to Do with me holding so much fat. My diet has been decent but not much has changed as far as bodyfat goes. Always hated cardio and could stay fairly lean without it being on cycle. Chest or legs tommorow havent made up my mind yet

[kelkel]

It's funny the older you get you start seeing things differently. It's all a mental mind set. If in your mind you've already succumbed to doubt you are defeated. But if you're mind is without doubt you can fine true failure in your body and that's where growth begins.

Older and wiser brother! Happens to the best of us.

[GirlyGymRat]

been skimming the thread. Seems everyone is hitting it!

One hour spin. The weight area was over packed. There were at least 40 ppl in dB and non-machine area. Crazy!

[kelkel]

Very good frame Sfla. Especially good pec-delt tie in. Everything will come back quickly for you.

[kelkel]

been skimming the thread. Seems everyone is hitting it!

One hour spin. The weight area was over packed. There were at least 40 ppl in dB and non-machine area. Crazy!

Just wave your hand, they should move for you.

[GirlyGymRat]

Just wave your hand, they should move for you.

And they should! Lolololol. I'll try later in tbt week or work legs since most seem to ignore, favoring every other major muscle group.

[NACH3]

So they stitched you up with wire?

Yeah it was like fishing wire for sharks(thick as hell) lol... those are the welts off to the side, and then about 45-50 staples, too.

[almostgone]

Mixing up a shake. When I woke up I cake with in a gnat's @ss of sleeping longer but after a few minutes I began disliking myself more than usual so I got up.
Arms coming up in a bit.

[clarky.]

Mixing up a shake. When I woke up I cake with in a gnat's @ss of sleeping longer but after a few minutes I began disliking myself more than usual so I got up.
Arms coming up in a bit.

Smash it big guy.

[clarky.]

Morning fellas, Back for me the day. I'll report back the night, have a good/safe day everyone.

[marcus300]

Morning Hit'ers

[Back In Black]

Morning campers.

Work, dad duties and legs today.

Still have some rec fem doms from fridays leg workout but I'm moving some days around and new legs day is today. Let's see how we go.

Have a great day.

[almostgone]

Morning, lady and gents!

[NACH3]

Mornin Fellas and all HITers!

Back is sore to the touch(lats, and low back spreading up from rack pulls) not a good day for legs imo but if not Chest will get rocked!

Kickass everyone!

[almostgone]

Not particularly jazzed about tonight's lift but I did get it done. Defo have to compensate for this shoulder for a few weeks at least I believe. That will affect arms, shoulders, and chest sessions but I believe it's doable. If not better after that I'll call the Dr. and get her to set me an appointment at the local imaging place.
Supported biceps exercises are going to be a thing for a while, so I may really slow.down the rep speed on those since this was my last pullback lift this time. The pain is lower down the anterior that it was before so maybe I just strained the d@mn thing?

I did do some shoulder work with my red band prior to lifting. Think it is only a 10-35 lb. band?

Incline d'bell curls- 2 w/u, Work1-7 reps, drop a little weight, Work2-5 reps. These were uncomfortable @ the anterior. May ditch these for awhile and use some pretty slow seated concentration curls in its place.
Preacher curls off back.of bench- 1 w/u, Work1-4 reps + 2 forced reps.Drop a little weight. Work2- 7 reps. These felt much better.
Standing close grip cable curls- Work1- 10 reps. Drop weight. Work2-7 reps. These were OK in the pain department.
Close grip Smythe press- 3 w/u, Work1- 7 reps. Drop weight. Work2- 6 reps. Some pain, but I used less weight. I'd rather keep these if possible.
Triceps pressdown- 2 w/u, Work1-6 reps. Drop weight. Work2-6 reps. These weren't too uncomfortable.

40 minutes not including shoulder work. Shoulders are next in the rotation so I will lead that off with more band work, cable side laterals and save d'bell presses for later in the lift and adjust from there.
I did bump my Voltaren tabs up to 2/day starting now. My script is for 2/day but I was trying to get by on 1/day. Will see if that helps. LOL, glad I stocked up on Voltaren cream.

[marcus300]

Legs -

Really struggled - my strength and motivation was sky high but my lungs gave up before I could really dig deep into my reserve power units. Need to up my cardio to help this issue but I was one big fuk off bear gasping for air between sets.

Leg extension
reverse V squat
squats
lying leg curls
standing calve raises
seated calve raises

V squat - took it out of me, set myself up in a good position. Braced myself and went down deep without lockout

[marcus300]

Not particularly jazzed about tonight's lift but I did get it done. Defo have to compensate for this shoulder for a few weeks at least I believe. That will affect arms, shoulders, and chest sessions but I believe it's doable. If not better after that I'll call the Dr. and get her to set me an appointment at the local imaging place.
Supported biceps exercises are going to be a thing for a while, so I may really slow.down the rep speed on those since this was my last pullback lift this time. The pain is lower down the anterior that it was before so maybe I just strained the d@mn thing?

I did do some shoulder work with my red band prior to lifting. Think it is only a 10-35 lb. band?

Incline d'bell curls- 2 w/u, Work1-7 reps, drop a little weight, Work2-5 reps. These were uncomfortable @ the anterior. May ditch these for awhile and use some pretty slow seated concentration curls in its place.
Preacher curls off back.of bench- 1 w/u, Work1-4 reps + 2 forced reps.Drop a little weight. Work2- 7 reps. These felt much better.
Standing close grip cable curls- Work1- 10 reps. Drop weight. Work2-7 reps. These were OK in the pain department.
Close grip Smythe press- 3 w/u, Work1- 7 reps. Drop weight. Work2- 6 reps. Some pain, but I used less weight. I'd rather keep these if possible.
Triceps pressdown- 2 w/u, Work1-6 reps. Drop weight. Work2-6 reps. These weren't too uncomfortable.

40 minutes not including shoulder work. Shoulders are next in the rotation so I will lead that off with more band work, cable side laterals and save d'bell presses for later in the lift and adjust from there.
I did bump my Voltaren tabs up to 2/day starting now. My script is for 2/day but I was trying to get by on 1/day. Will see if that helps. LOL, glad I stocked up on Voltaren cream.

Hang in there buddy, your a machine

well done on the workout

[NACH3]

Legs -

Really struggled - my strength and motivation was sky high but my lungs gave up before I could really dig deep into my reserve power units. Need to up my cardio to help this issue but I was one big fuk off bear gasping for air between sets.

Leg extension
reverse V squat
squats
lying leg curls
standing calve raises
seated calve raises

V squat - took it out of me, set myself up in a good position. Braced myself and went down deep without lockout

Nice session AG/Marcus!

Good ole reverse Vs! Love em - really hits the whole leg... love hacks too close stance just tearing those quads up!

[marcus300]

Nice session AG/Marcus!

Good ole reverse Vs! Love em - really hits the whole leg... love hacks too close stance just tearing those quads up!

Just be careful with close stance hacks if your going heavy - you don't want your knee flaring out sideways away from the foot it needs to be in the same direction of the foot. I do like hacks myself

[NACH3]

Just be careful with close stance hacks if your going heavy - you don't want your knee flaring out sideways away from the foot it needs to be in the same direction of the foot. I do like hacks myself

Right on and I do make sure I'm braced coming out of the lock out w/everything pointing forward always pushing out on the knees eccentrically and concentrically

I'm getting more comfortable in the seat(hips back and exploding up w/head trying to hit the bar atop

[marcus300]

Right on and I do make sure I'm braced coming out of the lock out w/everything pointing forward always pushing out on the knees eccentrically and concentrically

I'm getting more comfortable in the seat(hips back and exploding up w/head trying to hit the bar atop

No, you need your knee to go in the same direction of the foot, don't push them out so its not in line with the foot that's the mistake and can cause serious injury. The knee should always follow the foot position and should never go over the foot either. Ive seen loads of guys blow the knee's out on the hacks bending the legs, horrible to watch

[NACH3]

No, you need your knee to go in the same direction of the foot, don't push them out so its not in line with the foot that's the mistake and can cause serious injury. The knee should always follow the foot position and should never go over the foot either. Ive seen loads of guys blow the knee's out on the hacks bending the legs, horrible to watch

Yessir I understand - I misread your quote - yes everything stays in line with the foot - knee never over toes! I've seen it too and actually tore my quad that way - I learned the hard way but things are feeling great now...

In line with the foot(foot is straight forward as is the knee and it never goes over the toe!

If real heavy I may go to shoulder width...

[Sfla80]

Very good frame Sfla. Especially good pec-delt tie in. Everything will come back quickly for you.

Ty kel. I know it will just sucks what a short hiatus can do lol


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[NACH3]

Ty kel. I know it will just sucks what a short hiatus can do lol


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I hear ya bro but it'll come back quick as hell! Chest and delts look great tho

[almostgone]

Hang in there buddy, your a machine

well done on the workout

Thenks, boss. I can't lay around too much. Can't let y'all lift all the weights.

[almostgone]

Legs -

Really struggled - my strength and motivation was sky high but my lungs gave up before I could really dig deep into my reserve power units. Need to up my cardio to help this issue but I was one big fuk off bear gasping for air between sets.

Leg extension
reverse V squat
squats
lying leg curls
standing calve raises
seated calve raises

V squat - took it out of me, set myself up in a good position. Braced myself and went down deep without lockout

Shoot, I leave a trail of sweat and sound like an old steam engine, especially on leg day. Thought it was normal.

[Capebuffalo]

Shoulders

DB Lateral Raises 1 warm up 2 working rp

DB Military Presses 2 working sets beyond failure

Machine Military press 2 working drop sets

DB Front Raises 1 working set

[NACH3]

Going in for chest now pre-exhaust is on the menu!

[NACH3]

Shoot, I leave a trail of sweat and sound like an old steam engine, especially on leg day. Thought it was normal.

My clothes stick to the wall after I'm done each session!

[Igifuno]

Just got done with chest. I'm improvising with almost everything due to the thumb.. light weight and trying to get a decent pump. Trying hard not to irritate it so it heals properly. Good to see everyone at it, struggles and all.


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[Capebuffalo]

Just got done with chest. I'm improvising with almost everything due to the thumb.. light weight and trying to get a decent pump. Trying hard not to irritate it so it heals properly. Good to see everyone at it, struggles and
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Watch the thumb. You don't want a delay. But good for you on getting it done.

[Proximal]

Morning all. Biceps after work & hopefully a cardio/abs session after a very light dinner.

AG, finding a way to eliminate painful exercises & work around the shoulder?

[NACH3]

Morning all. Biceps after work & hopefully a cardio/abs session after a very light dinner.

AG, finding a way to eliminate painful exercises & work around the shoulder?

You cutting Prox?

[almostgone]

Morning all. Biceps after work & hopefully a cardio/abs session after a very light dinner.

AG, finding a way to eliminate painful exercises & work around the shoulder?

I think so, Prox. The next lift is shoulders so I should.find out a good bit from it and then when chest rolls around again I think there will be some adjustments there temporarily as well.
The external rotations you told me about are defo helping and the one movement I mentioned to you that really seems to push blood into the anterior is helping a bit too. I think I may have gotten lucky, but I don't want to swear to it and put a hex on the whole mess.
My Therabands material and my larger red band are really useful. Probably will get the wife to work on the anterior with the small Rumble Roller and then a baseball afterwards if she's up for it.

[marcus300]

So had to take pics so see where the fat has gone.

Definitely mid section.

Pic in towel I would say is mid November maybe December. Not sure if weight cause I wasn't weighing my self. But I was typically low 190s

Pics with the tat on chest was just now after a shower.

Hope I can get back to it. Cardio is hard right now. Thinking I'm gonna start some core stabilizing movements, which will "help" back too.


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You look thick set and really solid, keep on it and well done

[DCI]

Chest and bis tonight never really did this combo before but done it the last few times ive been in the gym and surprisingly enjoyed it

[Capebuffalo]

Chest and bis tonight never really did this combo before but done it the last few times ive been in the gym and surprisingly enjoyed it

When ever I have a short week I'll run chest and bi and back and tri. I love.

[kelkel]

Chest and bis tonight never really did this combo before but done it the last few times ive been in the gym and surprisingly enjoyed it

Why is that surprising to you DCI?

[almostgone]

Chest and bis tonight never really did this combo before but done it the last few times ive been in the gym and surprisingly enjoyed it

It can be a very effective push/pull combination vs. an all push combo lift like chest and tris. It's a nice change of pace to tinker around and freshen things up a little occasionally. I would still base it on HIT principles and hammer chest first and then decimate biceps. The next time I would put biceps first and then pound away on chest. It's surprising how much of an difference little tweaks or just changing the order of exercises can make.
Sounds like you're back in your groove, DCI. I know you had school going on too which doesn't make things easy.