**Marcus's HIT Dungeon**

[Capebuffalo]

Happy Easter in the dungeon!

Finally able to eat today after the cheese-vomitorama that started 23hours ago now. So I went nearly 20 hours on 150kcals from sugar, and never felt hungry.
Who says dieting is hard?

Looking forward to some gym time tomorrow!
Who's gonna give me a suggestion on a Dungeon style HIIT chest workout?

Now I mostly follow a 2 part schedule;
anything from 3-5 (or up to 8) reps heavy with longer breaks,
Then going over to part two which is shorter rest and 5-8 reps,
or doing just feeler sets to find the right weight and go all out on a drop set or with help. (1-2 sets)

Or I do:
Part 1;
Short rests and all out drop sets or helped,
Then part 2;
Longer breaks and going for more volume training with 8 and more reps.

This is just a workaround on some HIIT styles and it's not what you'd call "real" HIIT is anymore, but I've found it works and can be adapted according to how I feel.

But now I wanna go for Dungeon HIIT, or as close as I can get to it.

Hope you all had a pleasant Sunday!

Glad you are feeling better. Dungeon HIT produces results. But from your photos you know how to achieve results.

[Sfla80]

Third balsamic burger of the day. Added blue cheese to this one. Belly is so full.

Balsamic burger huh? Now you r talking!

Switch it up. Try balsamic onions, Gorgonzola on top next time


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[Sfla80]

Happy Easter in the dungeon!

Finally able to eat today after the cheese-vomitorama that started 23hours ago now. So I went nearly 20 hours on 150kcals from sugar, and never felt hungry.
Who says dieting is hard?

Looking forward to some gym time tomorrow!
Who's gonna give me a suggestion on a Dungeon style HIIT chest workout?

Now I mostly follow a 2 part schedule;
anything from 3-5 (or up to 8) reps heavy with longer breaks,
Then going over to part two which is shorter rest and 5-8 reps,
or doing just feeler sets to find the right weight and go all out on a drop set or with help. (1-2 sets)

Or I do:
Part 1;
Short rests and all out drop sets or helped,
Then part 2;
Longer breaks and going for more volume training with 8 and more reps.

This is just a workaround on some HIIT styles and it's not what you'd call "real" HIIT is anymore, but I've found it works and can be adapted according to how I feel.

But now I wanna go for Dungeon HIIT, or as close as I can get to it.

Hope you all had a pleasant Sunday!

I am no where near giving you advice lol. By your pics you know what works for you!

But have you ever tried switching it up, doing ore exhaust for chest? I love doing this. Starting with heavy flies ending with presses.

Or some of us, do a straight set of flies and once u hit failure without dropping the weight u go straight into a press.

This works great on a pull back, or something just to shock ur chest


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[Capebuffalo]

Balsamic burger huh? Now you r talking!

Switch it up. Try balsamic onions, Gorgonzola on top next time


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I like the sound of that. I ate way too much today.
Still have one burger and chicken left. Figure the burger about 12:30-1 tonight. And chicken in the morning.

[Sfla80]

I like the sound of that. I ate way too much today.
Still have one burger and chicken left. Figure the burger about 12:30-1 tonight. And chicken in the morning.

The onions we do on a ribeye sandwich at work.

The burger we have is wagu with Gorgonzola truffle and the onions.

I honestly hate burgers lol. I'll eat occasionally but nothing crazy.


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[Capebuffalo]

The onions we do on a ribeye sandwich at work.

The burger we have is wagu with Gorgonzola truffle and the onions.

I honestly hate burgers lol. I'll eat occasionally but nothing crazy.


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Funny. I had planned on nice marbled 1 1/2-2 inch thick ribeyes . The father in law requested burgers. We had burgers.

[Sfla80]

Funny. I had planned on nice marbled 1 1/2-2 inch thick ribeyes . The father in law requested burgers. We had burgers.

In laws always win :/ hahah.

We had like 4 different porks and two different rice :/ lol


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[almostgone]

Yay, Monday. Got called in early, lifting plans were wrecked. Try again tomorrow but with a tad more frustration.

Good morning, everyone!

[clarky.]

Yay, Monday. Got called in early, lifting plans were wrecked. Try again tomorrow but with a tad more frustration.

Good morning, everyone!

Good morning mate.

[marcus300]

Morning everyone

[clarky.]

Morning everyone, fuck life has been busy, off work for a wk now hols. So looking forward to it, away fishing the night (don't shout big man) hahaha. Anyway fellas, Girly, FitChick hope all is well. Everything is fine with me training is going great and life is good just busy but all sorted now. Going to do chest later.
A few of you know i have been training with a friend from work and been training at his gym, well still doing this but now going 2-3x's a wk instead of just a friday.
My bi is ok now i took 4 days off and had 4 light days at work which was good so all good there, the wee bit at the elbow area on the forearm still gives me a wee niggle but its better than it was.
Think that's it lol so i'll catch up now fellas.

[clarky.]

Morning everyone

Morning Big man.

[clarky.]

Song, i hope you have been keeping Big Nachy boy under control ?. Hahaha

[songdog]

Good morning Cape,Marcus Nach Ag Fit Chick well Clarky thats a tall order with Nach but I give it my best GGR you better get rolling lil girl

[NACH3]

Ill give ya a taller order

Morning Big Man, AG, Clarky, Cape, Song, and the ladies!

Chest today - hate chest on mondays so crowded lol but I'm and out may do some incline smith presses(heavy) or pre-exhaust s/s!

Kickass everyone!

[Capebuffalo]

Morning Marcus Clarky Ag Song Nacho and D-

Chest as well Nacho.

[NACH3]

Morning Marcus Clarky Ag Song Nacho and D-

Chest as well Nacho.

Let's do it brother - I'm hoping to get it in early but we'll see busy day

[Capebuffalo]

Flat DB bench 1 feeler 2 working/ dropped one did inside chest presses

Smith Incline 2 working /drop

Incline DB 2 working

Decline 2 working

Seated cable crossover 1 working w/ 4 drops

Kept shoulder blades close and together. Increased lifts by 20-30 %

Thanks Marcus and Nacho

[Sfla80]

Morning everyone. What a long night of pain . Every movement hurt, and feeling the same now. Leg is on fire.

Epidural is this after noon after work. Hopefully it happens this time. Lol

Hope everyone has a kick ass day!


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[NACH3]

Morning everyone. What a long night of pain . Every movement hurt, and feeling the same now. Leg is on fire.

Epidural is this after noon after work. Hopefully it happens this time. Lol

Hope everyone has a kick ass day!


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Good luck Sfla! Hope this works out and you get some relief!!
Take care and have a good one brother!

[Capebuffalo]

Morning everyone. What a long night of pain . Every movement hurt, and feeling the same now. Leg is on fire.

Epidural is this after noon after work. Hopefully it happens this time. Lol

Hope everyone has a kick ass day!


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Hope it helps buddy.

[AKD_FitChick]

Good morning all!!! Happy Monday!

I took my rest day today vs. tomorrow, yesterday was rough for me in the gym which tells me I needed another day off. I have some medical issues that when I start feeling this way I have to step back a little so I don't deplete myself fully and then not be able to workout at all, which would SUCK ASS. Tomorrow is a new day and I am hitting shoulders and arms. 4:45 alarm goes off and I am going to hit it hard!!!!

Great lift today Cape! You're an ass kicker!!!

[almostgone]

Morning everyone. What a long night of pain . Every movement hurt, and feeling the same now. Leg is on fire.

Epidural is this after noon after work. Hopefully it happens this time. Lol

Hope everyone has a kick ass day!


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Update us on the procedure when you feel up to it, Sfla, and please get some f-in rest!

[almostgone]

Good morning all!!! Happy Monday!

I took my rest day today vs. tomorrow, yesterday was rough for me in the gym which tells me I needed another day off. I have some medical issues that when I start feeling this way I have to step back a little so I don't deplete myself fully and then not be able to workout at all, which would SUCK ASS. Tomorrow is a new day and I am hitting shoulders and arms. 4:45 alarm goes off and I am going to hit it hard!!!!

Great lift today Cape! You're an ass kicker!!!

Good.move listening to the feedback from your body. Once you go past a certain point, you start moving backwards instead of forwards.

[songdog]

Legs today went down stairs and the gym is empty so I should be in and out.

[songdog]

Ill give ya a taller order

Morning Big Man, AG, Clarky, Cape, Song, and the ladies!

Chest today - hate chest on mondays so crowded lol but I'm and out may do some incline smith presses(heavy) or pre-exhaust s/s!

Kickass everyone!

Son the only thing tall on you is GGR's heels and she wants them back!

[NACH3]

Son the only thing tall on you is GGR's heels and she wants them back!

Wait.... son?! Lol

She knows I don't have em - but I'd like to see her in them lol

[almostgone]

Just finished about 10 oz. of grilled 90/10 w/ just a little grated mozzarella, about a fistful of grilled asparagus, and a lump of sweet potatoes about the size of a large lemon. LOL, I'm tired and don't feel like weighing anything. On the plus side, I didn't have cook any of it.

Y'all have a good day.

[Sfla80]

Update us on the procedure when you feel up to it, Sfla, and please get some f-in rest!

I definitely will Ag!

Can't promise rest man. Was on a few things last night and still only got about 2 hours sleep lol.


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[NACH3]

Chest bi's

-- pec deck
3w/u 2feelers
1w 3drops

-- slight incline DB presses s/s'd slight incline cable flys
2w/u 2 feelers
2w(100s had to pre-exhaust due to the bells going to 100) DD/2w DD cables

-- super incline hammer strength presses
1w DD

-- unilateral super incline hammer strength presses
2w drop

Some cable stuff

-- hammer Preacher curls s/s w/lying face down on bench with EZ Bar(CG)
1w DD EACH

-- DB incline curls
2w drop

-- CG cable curls
2w heavy then finished 2w 21s

Done I'm spent

[Bio-Active]

Life is good still pneumonia free. Cant wait to get back to hit training but need to give it a bit more time. I trained legs today pretty good and cruised through a shoulder session, Shoulders are easy i can get them done real quick. I tried the Front military press hammer strength plate loadable machine for my first lift and it was great. The angle was great and didn't bother my shoulders a bit. Was able to go pretty heavy too. I usually get a lot of shoulder pain doing overhead press. Happy Monday hitters!!

[Capebuffalo]

Why am I getting a pop up every 10 second asking if I'm interested in anabolic steroids? Trusted source. Getting annoying.

[DocToxin8]

I am no where near giving you advice lol. By your pics you know what works for you!

But have you ever tried switching it up, doing ore exhaust for chest? I love doing this. Starting with heavy flies ending with presses.

Or some of us, do a straight set of flies and once u hit failure without dropping the weight u go straight into a press.

This works great on a pull back, or something just to shock ur chest


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That sounds like fun.
Have been doing it but not methodically.
Will try that, was too slow today to even think HIIT,
but pre exhaust when doing lats/back should also work.

I like to start with standing rows with BB,
so maybe pre exhaust with lat pulls or maybe some more isolated excersize and then jump straight to st row with barbell?
Intresting concept, will work that in,
As I usually do it the other way around;
The heavier excersize first;
Like bench press and then flyes.

Actually been a long time since doing supersets with bench press except when it's close grip bench and skull crushers or French press.

Thanks for the tip.

[AKD_FitChick]

Why am I getting a pop up every 10 second asking if I'm interested in anabolic steroids? Trusted source. Getting annoying.

I am getting that same thing......

[Capebuffalo]

Well I had a fantastic chest workout today. Felt great leaving the gym. By the time I got to work it felt like an ice pick being stuck in my left shoulder. I'd had problems with that shoulder for years. The chiro and not doing flat bench kept it ok. I started doing flat bench again about 4 weeks ago. Put the 90's up today on flat for 6.

Well the ball was unseated from the socket. Like it used to. And put stress on the rotator cuff. Back to the chiro Wednesday. I'm sidelined for the rest of the week. He said to ice and keep weight off the arm. Damn it.

[AKD_FitChick]

Well I had a fantastic chest workout today. Felt great leaving the gym. By the time I got to work it felt like an ice pick being stuck in my left shoulder. I'd had problems with that shoulder for years. The chiro and not doing flat bench kept it ok. I started doing flat bench again about 4 weeks ago. Put the 90's up today on flat for 6.

Well the ball was unseated from the socket. Like it used to. And put stress on the rotator cuff. Back to the chiro Wednesday. I'm sidelined for the rest of the week. He said to ice and keep weight off the arm. Damn it.

So sorry Cape! That really sucks. Abs it is!!!!

[NACH3]

Well I had a fantastic chest workout today. Felt great leaving the gym. By the time I got to work it felt like an ice pick being stuck in my left shoulder. I'd had problems with that shoulder for years. The chiro and not doing flat bench kept it ok. I started doing flat bench again about 4 weeks ago. Put the 90's up today on flat for 6.

Well the ball was unseated from the socket. Like it used to. And put stress on the rotator cuff. Back to the chiro Wednesday. I'm sidelined for the rest of the week. He said to ice and keep weight off the arm. Damn it.

Damn Cape sorry to hear buddy -

that's why I do everything on some kind of incline now maybe flat flys but usually at least first notch up -

When I did BB flat this yr it was the first time in 7-10yrs and it felt good but I need at least a 4-6sec negative to get the shoulder in the right groove - stay away

Decline on a hammer strength machine is ok for me but my elbows flare a lil to much for my liking

Hope it heals up

[NACH3]

Btw I'm also getting the pop up every time I close it

[Sfla80]

Well I had a fantastic chest workout today. Felt great leaving the gym. By the time I got to work it felt like an ice pick being stuck in my left shoulder. I'd had problems with that shoulder for years. The chiro and not doing flat bench kept it ok. I started doing flat bench again about 4 weeks ago. Put the 90's up today on flat for 6.

Well the ball was unseated from the socket. Like it used to. And put stress on the rotator cuff. Back to the chiro Wednesday. I'm sidelined for the rest of the week. He said to ice and keep weight off the arm. Damn it.

Damnit man. Sorry to hear that sir


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[Sfla80]

Epidural is done guys.

So get in there. Nurse didn't even know my first appointment for it was cancelled so when I told her. She started talking its cause insurance denied it. I freaked the F out lol. I said not the front desk guy called and said doc went out of town.

She kept looking and couldn't figure it out. But ended getting it done.

Shot it self wasn't bad at all. Freaking bp though was 145/90 and higher at times. Lol.

Felt like he slightly moved the needle and basically all I felt.

But getting up from a lying face down position was absolutely horrible. I haven't been able to walk without incredible pain.

It's been about 2 -2.5 hours. Pain is still there but has subsided greatly.

Anxious to see how I feel in the morning.


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