**Marcus's HIT Dungeon**

[Sfla80]

Good work. How is it doing back after surgery?

It's the hardest body part. But it works. Seated rows are really hard. So that's why I do one handed. And feet on the floor. (Used to do these even two handed with feet on floor with heavy weight. Helps stabilize the core)

Mind u I am going really really light to lol.



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[Cuz]

Mornin all have a good one. Rest day for me.

[NACH3]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

[Cuz]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

Congratulations nach

[kelkel]

BB Military Press x3. Finally got to 225lbs on the last set.

Nicely done.

[kelkel]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

Awesome stuff Nach! It's a nice feeling to have.

[MuscleScience]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

Awesome buddy, congrats!

[Capebuffalo]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

That's great news Nacho.

[NACH3]

Congratulations nach

Thanks Cuz always appreciated!

Awesome stuff Nach! It's a nice feeling to have.

Thank you Kel... it's a great feeling for sure!

Awesome buddy, congrats!

Thanks MS! Means a lot as we're all aware of the circumstances we all go they sometimes this has relieved a lot of stress after learning of my fathers current disabilities on top of the other physical ones but up and onward as BIB would say!

That's great news Nacho.

Thanks buddy I'm a happy camper for sure!

I appreciate all your support it means a great deal to me!!

[NACH3]

Cape nicely done on MP!

I'm guessing it was a pre-exhaust w/o pressing lastly!

Let's get ours up to 315 again(on smith)

[almostgone]

Excellent news on the job, Nach!!

[almostgone]

Time to sleep and repair. Probably take tonight off from lifting and get back at it tomorrow. Depends on how I feel when I wake up.

[NACH3]

Excellent news on the job, Nach!!

Thanks Big Guy! It's relieved a lot of stress and weight off my shoulders... I knew it was a great company with great benefits as well but didn't realize how long the process would be. Luckily I have clients on the outside which helped carry me but nothing like this job can and will do!

Thx BIB! Means a lot mate!

[AKD_FitChick]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

Yeah!!! Congrats Nach!!! You deserve it! They are lucky to get you [emoji4]


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[NACH3]

Yeah!!! Congrats Nach!!! You deserve it! They are lucky to get you [emoji4]


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Your too sweet D - thank you it means a lot to hear all of this from youse!

Hope you had a great w/o today!

[Baxter35]

Congrats Nach!

Damn near killed myself on legs tonight! HIT or not, I've always felt legs respond better to higher volume. Especially since I do squats and not machines, so hitting true failure isn't really that safe or realistic! Anywho...
Squats: 225x12, 315x12, 405x8, 335x12 (rest pause last 2), 245x10(solid 4-5 second count on the negatives on this last set), by the last rep at 245 my legs were literally shaking. Followed squats with some calf and hamstring work. Can't go down stairs right now without the legs shaking a little bit.

Everyone have a great night.

[kelkel]

Congrats Nach!

Damn near killed myself on legs tonight! HIT or not, I've always felt legs respond better to higher volume. Especially since I do squats and not machines, so hitting true failure isn't really that safe or realistic! Anywho...
Squats: 225x12, 315x12, 405x8, 335x12 (rest pause last 2), 245x10(solid 4-5 second count on the negatives on this last set), by the last rep at 245 my legs were literally shaking. Followed squats with some calf and hamstring work. Can't go down stairs right now without the legs shaking a little bit.

Everyone have a great night.

Good stuff. Squats for the win.

[MuscleScience]

Congrats Nach!

Damn near killed myself on legs tonight! HIT or not, I've always felt legs respond better to higher volume. Especially since I do squats and not machines, so hitting true failure isn't really that safe or realistic! Anywho...
Squats: 225x12, 315x12, 405x8, 335x12 (rest pause last 2), 245x10(solid 4-5 second count on the negatives on this last set), by the last rep at 245 my legs were literally shaking. Followed squats with some calf and hamstring work. Can't go down stairs right now without the legs shaking a little bit.

Everyone have a great night.

Damn man, your legs are beast!

[Cuz]

Damn man, your legs are beast!

X2 good numbers wish I had those

[almostgone]

Morning, evergone. Shoulder is a bit tight but feeling pretty dang good. Plan to work shoulders tonight. It will still be mainly volume/higher reps, but I think things are slowly getting there.
I have labs that I ordered coming up Weds. morning of next week. Don't really look forward to fasting and working. Had considered burning a vacation day, but think I will try to tough it out/not snap on people at work.

[Igifuno]

Mornin to all. Nach huge congrats on the new gig. I know you really wanted that one and very well deserved!

Legs are jello this morning. Feels good. Obliques are on fire too for some reason. Off to work now have a good one everybody


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[clarky.]

Afternoon fellas ladies, not trained this wk at all. I've been working late as we are busy as fuck, we have two very big sites next to each other so we're working on the both of them.
The piling rig cam in two days ago and sank on the mats and just about tipped. So it's been a mad rush to get these fixed.

[clarky.]

Nach great news mate very well done.

[AKD_FitChick]

Morning all!!! Headed in for some shoulders and arms!




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[Capebuffalo]

Seated leg extensions x3

Hack squat x3

Smith squat x3

Lying leg curls x3

[Sfla80]

Evening all. Chest day for me. Had a good day off, hanging with my baby boy. We were supposed to get the effects of the tropical wave so I didn't plan much, and of course not a drop of rain lol.

Anyways got to the gym late due to babysitting relief was late. So gym was crazy.

Incline hammer strength
Decline hammer strength
Incline bb press
Pec/dec

Short and effective I think.

Edit: thought I hit send last night. This was Wednesday's workout


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[Capebuffalo]

Evening all. Chest day for me. Had a good day off, hanging with my baby boy. We were supposed to get the effects of the tropical wave so I didn't plan much, and of course not a drop of rain lol.

Anyways got to the gym late due to babysitting relief was late. So gym was crazy.

Incline hammer strength
Decline hammer strength
Incline bb press
Pec/dec

Short and effective I think.

Edit: thought I hit send last night. This was Wednesday's workout


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Nice work. Sfla
I just changed gyms and I have hammer strength again. I love their equipment.

[songdog]

Afternoon all!

Finally I got the job I've been waiting for - took a month of checking references but starting this wk! Couldn't be happier and time to get a nice chest bi session in today

Hope all is doing well

Glad to hear it Nach congrats

[songdog]

Good morning everyone! well yesterday was busy then sprung a leak on my tranny line so I will be under my truck taking them both off seeing the other one isn't much better so I will be in and out.

[DCI]

Congrats Nach. Anyone listen to andy galpin joe rogan podcast?

[Baxter35]

Congrats Nach. Anyone listen to andy galpin joe rogan podcast?

I caught that one. I've just started listening to a lot of his podcasts lately. I really liked the Lance Armstrong one I heard a few months back.

[Capebuffalo]

Good morning everyone! well yesterday was busy then sprung a leak on my tranny line so I will be under my truck taking them both off seeing the other one isn't much better so I will be in and out.

You said tranny.

[DCI]

I caught that one. I've just started listening to a lot of his podcasts lately. I really liked the Lance Armstrong one I heard a few months back.

I've listened to a lot them very good but the galpin one is very interesting and re affrims a lot of basics when it comes to diet etc.

[NACH3]

X2 good numbers wish I had those

X 3 Wish I did as well! Gotta hit en hard that's for sure!

[NACH3]

Mornin to all. Nach huge congrats on the new gig. I know you really wanted that one and very well deserved!

Legs are jello this morning. Feels good. Obliques are on fire too for some reason. Off to work now have a good one everybody


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Nach great news mate very well done.

Glad to hear it Nach congrats

Congrats Nach. Anyone listen to andy galpin joe rogan podcast?

Congrats Nach!

Damn near killed myself on legs tonight! HIT or not, I've always felt legs respond better to higher volume. Especially since I do squats and not machines, so hitting true failure isn't really that safe or realistic! Anywho...
Squats: 225x12, 315x12, 405x8, 335x12 (rest pause last 2), 245x10(solid 4-5 second count on the negatives on this last set), by the last rep at 245 my legs were literally shaking. Followed squats with some calf and hamstring work. Can't go down stairs right now without the legs shaking a little bit.

Everyone have a great night.

Thanks for all the support everyone - it's damn nice to come in here and have all your support it surely helps and means a lot fellas & lady!

[NACH3]

What's up all,

Lately I've been battling lots of acid reflux and a sour stomach... I will say I have to get back to meal prepping much more b/c this wasn't happening when I was doing that but I've also been drinking lots of seltzer(carbonated water) and that could be it- already prescribed Prilosec but I'm going to the doctor on the 7th to see what else it could be - really been messing with my head which then turns to stress from NOT lifting - I haven't had as much on my plate as I do now so I know stress can play its role for sure!
Any thoughts? Barrett's syndrome came to me as Kel mentioned that a while back to someone in here(it was a long ways back tho) idk just looking to change my diet around really as that usually has such a deep impact on things anyway!
Thx all.

[kelkel]

What's up all,

Lately I've been battling lots of acid reflux and a sour stomach... I will say I have to get back to meal prepping much more b/c this wasn't happening when I was doing that but I've also been drinking lots of seltzer(carbonated water) and that could be it- already prescribed Prilosec but I'm going to the doctor on the 7th to see what else it could be - really been messing with my head which then turns to stress from NOT lifting - I haven't had as much on my plate as I do now so I know stress can play its role for sure!
Any thoughts? Barrett's syndrome came to me as Kel mentioned that a while back to someone in here(it was a long ways back tho) idk just looking to change my diet around really as that usually has such a deep impact on things anyway!
Thx all.

Sounds like you need to be scoped.

[TRA]

I've been thinking Kel, since you've posted that avatar...you're so vein!

[songdog]

You said tranny.

Yeah I am under the truck doing pulls ups on this rusted nut and only rounding it off when my buddy shows up.Well I guess after all those pull ups I must of broke it loose beacuse he got it right off :/ Now I get my new lines tomorrow!

[TRA]

Hey guys, not really fitting with the HIT theme of this forum but I wanted to post anyway, if nothing else for some encouragement.

As some of you may know, I have had a horrifically torn up R knee since Jan when I underwent surgery then muddled through a number of complications post-op. After doing stem cell as a last resort, I got some pain relief which has been ongoing (knock on wood). I have experienced effusions, many of which required draining, when attempting things like walking down stairs daily to my garage, or first few trials on elliptical. Needless to say lifting legs has been off the docket since.

However, I felt in agreement with the PT I used and trust that I could approach legs on an elementary level starting this week. So yesterday I did what was allowed:

Static straight leg quad extension holds, single leg
(Simply locking down quads on extension machine and holding for 15 sec)
2 w/u
3 working with increased weight (not very damn much) to "failure"

Straight leg deads, DB
2 w/u
3 working to failure 8-12 reps

Single leg standing calf raise, DB (stood on 45# pl for added stretch)
1 w/u
3 working to failure 8-12 reps

Today already can barely walk with calves, haha, hammies feel like they worked but quads didn't notice. Hoping to escalate to vertical leg press next week (very light). So far no effusion and after heating pad last night no residual pain in knee. Really basic workout but felt SO good to hit legs again.

Open to any suggestions for quad work that won't load the knee until I progress.