**Marcus's HIT Dungeon**

[clarky.]

I did shoulders and traps the day, head was fried mind was everywhere.

Standing db side raises 3 sets

Rev db flys 3 sets

Plate front raises 2 sets drop 1 more set

Db shoulder press 2 sets

BB shrugs 2 sets pure shit here head was away

Machine shugs behind back as above.

Done

[kelkel]

Hi fellas/ladies, first off Kel! Ffs they front raises are hard. (Good though) I did them just like you said hands at 10-2 and i was letting the plate well the bottom of the plate come down level with the waist hight, arms were horizontal then up so i could see through. By fuck the strain on the front delts is something els,
It's really TUT because you really do lose tention when you let it come right down but doing it whis was you don't.
Thanks big man.

Glad it worked! It really is an amazing difference doing the movement this way. Whole new level of effectiveness, imho.

[clarky.]

Glad it worked! It really is an amazing difference doing the movement this way. Whole new level of effectiveness, imho.

It is kel, AG is a sert to try this big man. I will do this from now on so thank you big man one great movement.

[AKD_FitChick]

Hey all!!! Went and did a BF test today and was happy with the results!

I have extra weight on due to fluff, but my goal is 15%. He doesn't recommend more for me only because I barely have any fat in my face and is worried once a woman loses that fat its hard to replace.

I was happy with 18. I can't believe that how much muscle I have.

Heard bod pod is pretty accurate. Hope it is!


My goal with carb cycling is 5-7 lbs and see how lean I can get.

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[TRA]

Update on legs - posted a bit last week about knee surgery in Jan with nasty complications. This is workout #2 since starting legs. I tolerated first run really well but due to hammering calves hard for the first time in 7 months I definitely could have gotten away with a handicap parking placard the way I was walking for 2 days after.
Started with lighter work until I see how knee does. Still has a chronic effusion and putting on a neoprene sleeve put enough pressure on the kneecap that I could feel the effusion in the joint so probably have to get it drained again ffs. Below is my workout. Knee feels really good today and it was hard not pushing it hard today but if it goes south it's going south for a long time so approaching with caution.

Straight leg deadlift BB
145 x 15
195 x 12
215 x 12
(not to failure but good tension on the hammies)
grip was limiting me a bit to be honest

Seated machine hamstring curls, single leg
2 x 12 (can't remember weight and didn't record, just adding plates each set)
1 x 10
1 x 6 then rest/pause to total of 10

Seated quad extensions (therapist making me stick to this for a while), single leg static hold - use both legs to extension, then hold static in extension with quad locked down x goal of 15 sec
3 x 40lb x 15s (alternating), 1 min rest after set of 3
3 x 50 x 15s
3 x 60 x 15s
3 x 70 x 12 s

Body Master seated leg press
130 x 20, reclined 1 - 1 1/2 min rest between sets
150 x 20, reclined
190 x 25, reclined
230 x 30, seated
260 x 15, seated
did not go to failure but great work, cut last set off at 15 due to some emerging knee pain

standing calf raise DB, single leg
12 x 35lb
10 x 40
7 x 45 w/rest pause to hit 12

seated calf raise, both
12 x 90
11 x 115
8 x 140
6 x 150, rest pause to hit 10

Felt good but nowhere near what a leg day should be. But after 8 mos with no legs we'll see what it feels like tomorrow, along with the knee.

Funny thing is a week ago I was still having a hard time bending over and bending knee enough to pick something up off the floor, today after 2nd workout was able to actually kneel on the bed, almost squat down to pick up kids legos. I didn't walk with a limp after the workout which is a first as well. Pretty stoked

[Gallowmere]

Hey all!!! Went and did a BF test today and was happy with the results!

I have extra weight on due to fluff, but my goal is 15%. He doesn't recommend more for me only because I barely have any fat in my face and is worried once a woman loses that fat its hard to replace.

I was happy with 18. I can't believe that how much muscle I have.

Heard bod pod is pretty accurate. Hope it is!


My goal with carb cycling is 5-7 lbs and see how lean I can get.

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BodPod is good for statistical measurements, but falls short for individual progression tracking. It shows inconsistencies in the 5% range. If you had them run another one on you tomorrow, it could easily come back showing you several percent higher or lower. DEXA and water methods are a little better, but still not ideal.

If you can make friends with someone at a university that has access to a CT or MRI, you'll be much better served. They're insanely accurate, but too expensive to use regularly, and most hospitals aren't going to be down with the idea of using such a resource for bodyfat measurements.

[DCI]

Good job akd.

[almostgone]

Glad it worked! It really is an amazing difference doing the movement this way. Whole new level of effectiveness, imho.

It is kel, AG is a sert to try this big man. I will do this from now on so thank you big man one great movement.

Will defo be adding these in as soon as the shoulder calms down. Used to do them when I was younger, but would always go with crazy slow negatives towards the end. It's a burner for sure!

[GirlyGymRat]

Damn, what a clusterfvck. They should be thanking you for being concerned about safety with someone like that on the job site.

I know rats at work. Karma's a b!tch.

[GirlyGymRat]

Pounding coffee. Coffee is washing down the 3 Chick Filet chicken n egg sandwiches for lunch #1. Heading down for back shortly if I can at least burp or maybe poop. One or the other.....not sure yet.

There's so many things wrong with this. Lol

1. 3 sandwiches from CF
2. Lunch #2 really. You get a second lunch? I get a teeny tiny snack.
3. TMI
4. TMI

Is it ever appropriate to talk poo? Idk

[Gallowmere]

There's so many things wrong with this. Lol

1. 3 sandwiches from CF
2. Lunch #2 really. You get a second lunch? I get a teeny tiny snack.
3. TMI
4. TMI

Is it ever appropriate to talk poo? Idk

Wait, you mean there's a time when it's NOT appropriate to talk about poop?

Maybe I've just been spending too much time listening to Mark Bell's podcast.

[GirlyGymRat]

Hey all!!! Went and did a BF test today and was happy with the results!

I have extra weight on due to fluff, but my goal is 15%. He doesn't recommend more for me only because I barely have any fat in my face and is worried once a woman loses that fat its hard to replace.

I was happy with 18. I can't believe that how much muscle I have.

Heard bod pod is pretty accurate. Hope it is!


My goal with carb cycling is 5-7 lbs and see how lean I can get.

Sent from my iPhone using Tapatalk

18% is awesome! I'm working back down to that number. 15 is a target for me too. Love that %!!!

I have no fat in face and it doesn't come back where I want it when weight goes up. Lol. Your doc is spot on.

Cosmetic surgeon can do fat transfer into face. It's better then fillers! The higher a persons metabolism the quicker the body metabolizes the filler. Fat transfer looks natural!

coworker had 4 vials of filler - she looked like a chipmunk who found the birdseed but couldn't eat the stores bc her metabolism was so slow. Think synthol cheeks! She wasn't happy and doesn't recommend.

[GirlyGymRat]

Been dialing in diet and focused on water. Losing fat. Feeling good.

Not eating enough is big issue for me.

Work has become unreasonable and Stress manifests itself as mental exhaustion.

Gyming later. Yayyy!!!

[AKD_FitChick]

BodPod is good for statistical measurements, but falls short for individual progression tracking. It shows inconsistencies in the 5% range. If you had them run another one on you tomorrow, it could easily come back showing you several percent higher or lower. DEXA and water methods are a little better, but still not ideal.

If you can make friends with someone at a university that has access to a CT or MRI, you'll be much better served. They're insanely accurate, but too expensive to use regularly, and most hospitals aren't going to be down with the idea of using such a resource for bodyfat measurements.

Awe thanks for the info. We did a couple tests and it came Back the same! I will just use it as a gauge. I like the number and trying to see where I can get too.


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[AKD_FitChick]

18% is awesome! I'm working back down to that number. 15 is a target for me too. Love that %!!!

I have no fat in face and it doesn't come back where I want it when weight goes up. Lol. Your doc is spot on.

Cosmetic surgeon can do fat transfer into face. It's better then fillers! The higher a persons metabolism the quicker the body metabolizes the filler. Fat transfer looks natural!

coworker had 4 vials of filler - she looked like a chipmunk who found the birdseed but couldn't eat the stores bc her metabolism was so slow. Think synthol cheeks! She wasn't happy and doesn't recommend.

Wow great insight on fat transfers! That would be most ideal. Will for sure check into that.

15 is a good number for. Here is to getting it down.

Yeah!


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[AKD_FitChick]

Been dialing in diet and focused on water. Losing fat. Feeling good.

Not eating enough is big issue for me.

Work has become unreasonable and Stress manifests itself as mental exhaustion.

Gyming later. Yayyy!!!

Glad you are getting your workouts in!


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[DCI]

Arms today smashed the fuck outta em. Fast and heavy

[NACH3]

Arms today smashed the fuck outta em. Fast and heavy

Nice DCI, smash the shit outta everything

[NACH3]

Morning fellas/ladies

Just checkin in hitting legs today so I'll report back!

[kelkel]

Nice DCI, smash the shit outta everything

At least you didn't say poop. GGR doesn't like it. Word of warning.

[kelkel]

There's so many things wrong with this. Lol

1. 3 sandwiches from CF Absolutely
2. Lunch #2 really. You get a second lunch? I get a teeny tiny snack.Work from home = eat all day. I'd never give you anything tiny.
3. TMI Boo
4. TMI Boo #2 (get it?)

Is it ever appropriate to talk poo? Idk

above....

[NACH3]

At least you didn't say poop. GGI doesn't like it. Word of warning.

I caught that lol

[Baxter35]

Glad it worked! It really is an amazing difference doing the movement this way. Whole new level of effectiveness, imho.

Another variation of plate raises I really like is to do "steering wheels". Hold the plate straight out in front with hands on 9/3, then turn the "wheel" a quarter turn so your hands are now at the 12/6 position. Keep rotating the wheel left/right stopping at the 12/6 position each time. Do this as long as you can until you can't hold the plate out in front of you anymore....it doesn't take long!

[songdog]

Good morning everyone!

[NACH3]

Another variation of plate raises I really like is to do "steering wheels". Hold the plate straight out in front with hands on 9/3, then turn the "wheel" a quarter turn so your hands are now at the 12/6 position. Keep rotating the wheel left/right stopping at the 12/6 position each time. Do this as long as you can until you can't hold the plate out in front of you anymore....it doesn't take long!

Bax that's a good I've always thrown in at the end to just get that last pump ya know - rounds em out too

[NACH3]

Arms today - went very well real intense heavy with some high reps on certain ex's and strong my best session yet intensity wise I'd say!

- Oly bar curls heavy
3w/u
1w 2 drops

- hammer preachers off back of incline bench
1w 3drops

- EZ Bar curls s/s rev curls
1w 2drops. -- 2w drop

- cable curls
2w 8-12

- CG smith Bench
Pyramided up and was strong today here after bis created that cushion
1w315 7 2 forced 275 6 + 1forced into neg 225 12 racked short

- incline skulls s/s into presses after
2w115 10+/8 DD

- straight bar pushdowns
Stacked
1w 3drops

- rope pushdowns bent over pulling past hips s/s one arm rope ext's(15-20reps)
3w & 3w 1arms no rest

Great w/o was happy about the 315 on CG first time in a while even b4 the lay off

[AKD_FitChick]

Arms today - went very well real intense heavy with some high reps on certain ex's and strong my best session yet intensity wise I'd say!

- Oly bar curls heavy
3w/u
1w 2 drops

- hammer preachers off back of incline bench
1w 3drops

- EZ Bar curls s/s rev curls
1w 2drops. -- 2w drop

- cable curls
2w 8-12

- CG smith Bench
Pyramided up and was strong today here after bis created that cushion
1w315 7 2 forced 275 6 + 1forced into neg 225 12 racked short

- incline skulls s/s into presses after
2w115 10+/8 DD

- straight bar pushdowns
Stacked
1w 3drops

- rope pushdowns bent over pulling past hips s/s one arm rope ext's(15-20reps)
3w & 3w 1arms no rest

Great w/o was happy about the 315 on CG first time in a while even b4 the lay off

Great lift buddy!!!


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[NACH3]

Great lift buddy!!!


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Thx D

[TRA]

Update on knee/legs - no knee pain today. In fact, feels better than ever. Kel recommended the neoprene sleeve and I think it worked wonders.
Hammies are feeling abused, calves were worked but quads are fine. I don't always gauge workouts by soreness, but only into second workout I would expect if I am working something I would feel it for a few days. But...the high reps are def helping reestablish strength and endurance to time under tension in connective tissues so need to remember that.
Overall very pleased. Shoulders this evening - have kiddos so will use adjustable DB at home.

Can't wait to work legs again!

[Capebuffalo]

Arms today - went very well real intense heavy with some high reps on certain ex's and strong my best session yet intensity wise I'd say!

- Oly bar curls heavy
3w/u
1w 2 drops

- hammer preachers off back of incline bench
1w 3drops

- EZ Bar curls s/s rev curls
1w 2drops. -- 2w drop

- cable curls
2w 8-12

- CG smith Bench
Pyramided up and was strong today here after bis created that cushion
1w315 7 2 forced 275 6 + 1forced into neg 225 12 racked short

- incline skulls s/s into presses after
2w115 10+/8 DD

- straight bar pushdowns
Stacked
1w 3drops

- rope pushdowns bent over pulling past hips s/s one arm rope ext's(15-20reps)
3w & 3w 1arms no rest

Great w/o was happy about the 315 on CG first time in a while even b4 the lay off

On a pullback I see.

[kelkel]

Update on knee/legs - no knee pain today. In fact, feels better than ever. Kel recommended the neoprene sleeve and I think it worked wonders.

Sometimes the cheap fixes work best.

[kelkel]

Oh man, hams are pulling on my back hard last night and today. Hate that pain. My own fault though for never stretching enough after leg workouts. Then back on Friday sealed the deal. So, been constantly stretching today and it's helping.

Back was great though:

Straight bar pulldowns: 3 sets heavy. Back to normal weight
35 degree smith supported rows: 3 sets heavy, 8-12 reps with RP's during and after some sets. Movement just sucks the air out of my lungs.
Low cable rows: 3 sets, extra weight on machine, 10-12 ish
Dumbells over 35 degree bench (simultaneous): 3 sets 8-12 reps. Still really love these to. Great squeeze.
Shrugs: Behind the back smith and dumbell.

Good day.

[AKD_FitChick]

Oh man, hams are pulling on my back hard last night and today. Hate that pain. My own fault though for never stretching enough after leg workouts. Then back on Friday sealed the deal. So, been constantly stretching today and it's helping.

Back was great though:

Straight bar pulldowns: 3 sets heavy. Back to normal weight
35 degree smith supported rows: 3 sets heavy, 8-12 reps with RP's during and after some sets. Movement just sucks the air out of my lungs.
Low cable rows: 3 sets, extra weight on machine, 10-12 ish
Dumbells over 35 degree bench (simultaneous): 3 sets 8-12 reps. Still really love these to. Great squeeze.
Shrugs: Behind the back smith and dumbell.

Good day.

Great lift Kel!!!


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[GirlyGymRat]

At least you didn't say poop. GGR doesn't like it. Word of warning.

Public restrooms too especially interstate truck stops. I have issues! Lol

[almostgone]

Update on knee/legs - no knee pain today. In fact, feels better than ever. Kel recommended the neoprene sleeve and I think it worked wonders.
Hammies are feeling abused, calves were worked but quads are fine. I don't always gauge workouts by soreness, but only into second workout I would expect if I am working something I would feel it for a few days. But...the high reps are def helping reestablish strength and endurance to time under tension in connective tissues so need to remember that.
Overall very pleased. Shoulders this evening - have kiddos so will use adjustable DB at home.

Can't wait to work legs again!

Knee sleeves are a life/lift saver for me. I usually put mine on and hit leg extensions first to get my knees warmed up. I generally wear the 7mm sleeves, although occasionally I will drop back to my thinner P-tex sleeves.

[GirlyGymRat]

I caught that lol

Thank you. [emoji1376]

[almostgone]

Morning/evening, everyone. Getting ready to go back to work. Feeling tired, LOL.

[GirlyGymRat]

above....

1. I thought u ate clean. Dirty bulk doesn't seem your style.

2. I eat tiny compared to you..I'm taking food portions...are you taking about food?!?!!?

4. Think so. Does this have to do with something other then food? Maybe I don't.

[DCI]

Lazy Sunday today. Got a big breakfast oats with milk, 3 slices of toast and 5 egg scrambled egg and black coffee and cream.

Gonna take out the gt4 today and go for a spin down to the country side with some thin lizzy on the stereo.

Have a great Sunday all.

[NACH3]

What's up all!

My body is wrecked due to the past wk... may hit shoulders and traps today.
Hope your enjoying your w/e.... keep kickin ass everyone