**Marcus's HIT Dungeon**

[almostgone]

Ok, back to bed for a bit longer. 3 hours sleep just doesn't work for me. 8- 9 hours is much better.

Ended up answering phone calls instead of getting sleep. Shooting for a better day tomorrow.

[PeanutbutterDC]

Extra busy day but I did get my workouts in. They're the only thing that keeps me sane some days.
HIIT 15 minutes in the morning and weights in the evening. Hamstrings (and a little delts, glutes, and abs).

Kbell passthrough lunges 4 sets
Nordic curls (assisted) 3 sets
Standing ham curls 4 sets
Lying ham curls 4 sets
Car drivers (shoulders) 3 sets
Alternating anterior db raises 3 sets
Cable side raise 3 sets
Cable kickback (glutes) 3 sets
Elevate core scrunch 6 sets
Whew! Good wo!

[tarmyg]

Decent day at CrossFit today. Strength is up and 1RM of Power Clean at 100kg is solid now. Get that up each time I try to lift it. Overall this was a good day. Had to scale the conditioning a bit but except for that it went well.

Power Clean Primer
Build to Moderate 3-Position Pausing Power Clean
Built to 80kg and 1RM 100kg just to show myself it is easy :-)

Power Clean
Build to 10 Rep Max
Built to 70kg

“Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans - 43kg

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans - 43kg

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans - 43kg
TIME: 24.09

[clarky.]

Hi fellas/ladies, got back done. Went well, never lost much weight, chuffed.

Seated cg cable row 2w DD

T bar 2 working DD old school

Kneeling cg pd's 2w

Straight arm pd's 2w 1 drop

Weighted hypers 3 sets

Done.

[marcus300]

Mrs Marcus leg and butt workout

Goblin squats with KB
20 reps x 3 sets

Bulgarian split squats with KB
15 reps x 3 sets

pivot lunges with KB (one leg with no rest)
15 reps x 3 sets

KB stiff leg deads with soft knee
20 reps x 3 sets

[hollowedzeus]

Mrs Marcus leg and butt workout

Goblin squats with KB
20 reps x 3 sets

Bulgarian split squats with KB
15 reps x 3 sets

pivot lunges with KB (one leg with no rest)
15 reps x 3 sets

KB stiff leg deads with soft knee
20 reps x 3 sets

Good to see you back mate

[marcus300]

Good to see you back mate

I'm not this is an illusion

[Back In Black]

Did 45 mins fasted cardio this morning

[hollowedzeus]

I'm not this is an illusion

I've told you before and I'll say it again. I'm not gay. Not interested. Thanks but no thanks

[kelkel]

Did 45 mins fasted cardio this morning

Stop that.

[Back In Black]

Stop that.

Agreed.

Moment of weakness.

There are a couple of hot girls there at that time of the day. Sometimes. Not today

[clarky.]

Agreed.

Moment of weakness.

There are a couple of hot girls there at that time of the day. Sometimes. Not today

.

[clarky.]

Hi fellas/ladies, rest day. Back is nice and sore the day.

[tarmyg]

Girls off to work and school. Hitting up the old gym for some legs today. Only done CrossFit once this week as arms are hurting ridiculously bad so have to try and work around that. Need to plan out the training for the rest of this year as this daily routine change is not working effectively right now.

[tarmyg]

I just got back from the gym. Hit legs as hard as I possibly could using Marcus300 routine. Did everything until I was, literally, not able to walk away from the exercise without having to take a breather because legs would not carry me. The only thing that did not work is Hack Squats. My arms are to short and my ass too big, so the bar keeps getting stuck. Will not do that anymore. Walking down the stairs afterward was, while not impossible, very difficult.

Routine
Leg Extensions
Back Squats
Hack Squat
Leg Curls
Lunges (Barbell)
Calf Raises

[clarky.]

..

[Back In Black]

Back and biceps this morning.

Followed by some cardio on the stair master next to an IFBB Bikini Pro

[hollowedzeus]

Back and bikes this morning.

Followed by some cardio on the stair master next to an IFBB Bikini Pro

Drooling isn't cardio

[Back In Black]

Drooling isn't cardio

It is the way I do it.

I’m old enough to be her dad so just looking at her gets my heart rate up

[clarky.]

Back and bikes this morning.

Followed by some cardio on the stair master next to an IFBB Bikini Pro

Jammy cow.

[clarky.]

No training ? :/

[tarmyg]

Forearm pain is already apparent this morning and I have just finished breakfast. Going to try and work chest but we shall see how that goes. I'll report back in a while. Been having a lot of conversations with women at the gym about lifting hard and how they want to do it but not get bulky. Being here in India even seeing women lifting weights get some guys to act highly inappropriate and I try to help these girls out as much as possible because no one else is going to. It is honestly heartbreaking to see.

[tarmyg]

Back from the gym, well, was a while back but been working during the day. Took a Tramadol to be able to train today. Not optimal obviously but I got through it. Worked chest. Maxed out our dumbbells which only go to 105 lb but during decline press, I rep those for 15 reps so I try to pre-exhaust as much as humanly possible.

Chest
Incline Dumbbell Press
Decline Dumbbell Press
Flat Bech Flyes
Pec Dec

[marcus300]

Back from the gym, well, was a while back but been working during the day. Took a Tramadol to be able to train today. Not optimal obviously but I got through it. Worked chest. Maxed out our dumbbells which only go to 105 lb but during decline press, I rep those for 15 reps so I try to pre-exhaust as much as humanly possible.

Chest
Incline Dumbbell Press
Decline Dumbbell Press
Flat Bech Flyes
Pec Dec

Yes pre exhaust with flyes first if you can't go heavier mate, or at least slow down the reps with TUT training which again will increase the intensity.

[almostgone]

Mrs. AG has been in the endodontist's chair 2 hours now. Hope he writes her something for discomfort. Otherwise, I will have to cause a scene or tranquilize/euthanize her myself.

Promise I will be more active soon. I literally spend 2-3 hours/day with either phone interviews, on-site interviews, or e-hunting possibilities. Moving to second shift Monday; down to about 60 days to go at current job and then the doors close. Put over 16 years in there, seeing people leave is very....shitty.
At least the economy is good right now.

[almostgone]

Mrs. AG is out of the office. Took longer than expected. Despite the endodontist's wishes, I checked on her twice. Tried to lighten the mood and asked her did she want a sidearm. She held up 2 fingers.

Marcus, which one is sidearm #2?

[almostgone]

Been up too long. Time to crash and rest up for some lifting. Will post up something tomorrow w/o fail unless something disasterous occurs. We did have a tornado skip around just a few times 2 nights ago, but I think mainly t'storms are on tap for tonight.

Everyone have a safe start on the weekend!

[Capebuffalo]

Been up too long. Time to crash and rest up for some lifting. Will post up something tomorrow w/o fail unless something disasterous occurs. We did have a tornado skip around just a few times 2 nights ago, but I think mainly t'storms are on tap for tonight.

Everyone have a safe start on the weekend!

How’s the humidity now that the suns out? Miserable here. Omg.

[almostgone]

It has actually improved just a tad, Cape. Today it feels like we're living in a rice steamer.
Honestly, it has been brutal. The air is so heavy that it feels like you could drink it. Breathing is just plain ridiculous. The Bermuda grass is thriving well. .

[marcus300]

Mrs. AG is out of the office. Took longer than expected. Despite the endodontist's wishes, I checked on her twice. Tried to lighten the mood and asked her did she want a sidearm. She held up 2 fingers.

Marcus, which one is sidearm #2?

ohhh fuking hell lmfao

[GirlyGymRat]

At a yoga retreat for a long weekend. Since yesterday I’ve done 4 yoga, 2 Pilates and 2 Zumba classes. 2 more yoga classes and another Zumba and my weekend is complete.

[tarmyg]

Woke up at 5 am on Saturday morning feeling fine. Was up for a few hours, feed the girl some breakfast and packed up my gym gear and just about to head out when I got this intense pain in my smaller intestine. Had to lay down for a while but the pain would not go away. It subsided somewhat during the day but would not go away. Headed into the hospital around 7 pm and after an X-ray and an Ultrasound, they said I had a blockage. I got admitted and sent in for a cat scan. The doctor did not look at that until morning but they gave me fluids through an IV all night, and by morning I was perfectly fine. So, what happened? I had a Paralytic ileus due to the Tramadol I had taken the day before which has this side effect in a small subset of users, me being one of them. Now back home and feeling 100% and just happy it was nothing more dangerous and, yes, I threw away the Tramadol.

[hammerheart]

Woke up at 5 am on Saturday morning feeling fine. Was up for a few hours, feed the girl some breakfast and packed up my gym gear and just about to head out when I got this intense pain in my smaller intestine. Had to lay down for a while but the pain would not go away. It subsided somewhat during the day but would not go away. Headed into the hospital around 7 pm and after an X-ray and an Ultrasound, they said I had a blockage. I got admitted and sent in for a cat scan. The doctor did not look at that until morning but they gave me fluids through an IV all night, and by morning I was perfectly fine. So, what happened? I had a Paralytic ileus due to the Tramadol I had taken the day before which has this side effect in a small subset of users, me being one of them. Now back home and feeling 100% and just happy it was nothing more dangerous and, yes, I threw away the Tramadol.

Good you had that sorted out straight away and didn't end up stomized or something.

[tarmyg]

Good you had that sorted out straight away and didn't end up stomized or something.

Me too brother, me too!

I had a couple of things in my blood work that stuck out a bit only because I donated only 2-weeks ago I was expecting this to be lower.

RBC COUNT (IMPEDENCE METHOD)
My Value: 6.24 millions/cumm
Ref: 4.5 - 5.5 millions/cumm

HEMOGLOBIN (CYANOMETHEMOGLOBIN)
My Value: 17.6 g/dl
Ref: 13.5 - 17.5 g/dl

RDW (IMPEDENCE METHOD)
My Value: 16.0%
Ref: 11.5 - 14.5%

TOTAL LEUCOCYTE COUNT (IMPEDENCE METHOD)
My Value: 11.5 x 10^3 cells/cumm
Ref: 4x10^3 - 11x10^3 cells/cumm

[almostgone]

Rather disappointing lift today, but they can't all be winners, especially with the fragmented lifting schedule recently. Weights and reps were off. Some of it may be that I am not as conditioned to the temps, etc. as I usually am this time of year? The shop thermometer read 93°F, the weather service said it was 89°F, with a real feel temperature of 101°F (humidity is around 60%). I did get rid of a pint of blood just after I showered and lifted. Will be pulling self ordered labs in a month or so.
Not very much to post, but I did do my best.


Incline flyes into presses- 3 w/u, Work 1- 4 flyes, 3+ presses, Work 2 - 5 flyes, 3 presses, Work 3 - 5 flyes, 3+ presses. Drop in weight between each work set.
Incline presses w/ a parallel grip - Work 1 - 5+, Work 2 - 8. Drop in weight between sets.
Flat flyes into presses- 2 w/u, Work- 5 flyes, 4 presses.

Was totally spent at this point, so I called it.

A rather embarrassing 50 minutes.

[tarmyg]

I overslept my 5 am wake-up call. Probably due to the insane weekend but it is what it is. Now heading out to CrossFit to do some Legs and Conditioning and then back to the "isolation" gym and do some arms. Let's see how new plan works out.

[tarmyg]

Rather disappointing lift today, but they can't all be winners, especially with the fragmented lifting schedule recently. Weights and reps were off. Some of it may be that I am not as conditioned to the temps, etc. as I usually am this time of year? The shop thermometer read 93°F, the weather service said it was 89°F, with a real feel temperature of 101°F (humidity is around 60%). I did get rid of a pint of blood just after I showered and lifted. Will be pulling self ordered labs in a month or so.
Not very much to post, but I did do my best.


Incline flyes into presses- 3 w/u, Work 1- 4 flyes, 3+ presses, Work 2 - 5 flyes, 3 presses, Work 3 - 5 flyes, 3+ presses. Drop in weight between each work set.
Incline presses w/ a parallel grip - Work 1 - 5+, Work 2 - 8. Drop in weight between sets.
Flat flyes into presses- 2 w/u, Work- 5 flyes, 4 presses.

Was totally spent at this point, so I called it.

A rather embarrassing 50 minutes.

You still showed-up and did your thing. That's a win in my book!

[marcus300]

Getting ready for the gym - I've not been posting my workouts because they not been good enough to be honest because I am waiting for an operation. I'm feeling really good mentally even though i', mot training much. I've finally got over that mental side what drives you crazy, its took some time close to 35 yrs but I am at peace now lol.

Trying to drop some size still, which is happening slowly.

Been doing a lot of walking in the hills and countryside and its been extremely relaxing, the euphoric feeling I get from this is intense and so powerful for relaxation I can hardly describe it.

I just turned 51yrs old and things are good, just need to drop around 30-40lbs and I will be able to walk further lol lol

Keep posting your workouts buys and gals and for fuks sake come on get down and dirty with hit, you know it grows freaks

[cousinmuscles]

Getting ready for the gym - I've not been posting my workouts because they not been good enough to be honest because I am waiting for an operation. I'm feeling really good mentally even though i', mot training much. I've finally got over that mental side what drives you crazy, its took some time close to 35 yrs but I am at peace now lol.

Trying to drop some size still, which is happening slowly.

Been doing a lot of walking in the hills and countryside and its been extremely relaxing, the euphoric feeling I get from this is intense and so powerful for relaxation I can hardly describe it.

I just turned 51yrs old and things are good, just need to drop around 30-40lbs and I will be able to walk further lol lol

Keep posting your workouts buys and gals and for fuks sake come on get down and dirty with hit, you know it grows freaks

Happy birthday

[PeanutbutterDC]

Getting ready for the gym - I've not been posting my workouts because they not been good enough to be honest because I am waiting for an operation. I'm feeling really good mentally even though i', mot training much. I've finally got over that mental side what drives you crazy, its took some time close to 35 yrs but I am at peace now lol.

Trying to drop some size still, which is happening slowly.

Been doing a lot of walking in the hills and countryside and its been extremely relaxing, the euphoric feeling I get from this is intense and so powerful for relaxation I can hardly describe it.

I just turned 51yrs old and things are good, just need to drop around 30-40lbs and I will be able to walk further lol lol

Keep posting your workouts buys and gals and for fuks sake come on get down and dirty with hit, you know it grows freaks

Happy birthday, big guy! Sounds like you enjoy the wisdom that comes with the years. Many more!