**Marcus's HIT Dungeon**

[PeanutbutterDC]

I've been keeping on track with workouts but haven't posted bc frankly nothing special. The other day I got a pr on db shrugs, but generally try to bring muscles the failure with mod weight and tactics like eccentric isometric work and whatnot. Wish I had a gym buddy to spot me on forced reps and negs

[tarmyg]

Marcus,

Why not post about this experience you are going through just like anything else? I doubt you'll be the last one on this website going through this stuff and I'm sure it would be much appreciated. Now, I can understand that this forum is associated with something else for you but maybe it does not have to be. Not sure that mental switch is possible? Appreciate the honesty about the stuff you're going through.

[tarmyg]

Back from my, my now double workout. CrossFit and then Isolation Heaven at the old gym. Today, like almost every other day, someone finds it within themselves to disturb me in the middle of my sets. Today a guy started to poke me in the arm. I ignored it at first but around the 5th poke I took out my headphones and asked him, "How can I help you, Sir?". He said, "You don't talk much do you?". Trying my best to understand the relevance of his question I simply said, "No". "Well, you should he said, share your knowledge". I said, "Ok", put my headphones in and continued my lifts. Just another one of those days.

CrossFit
Activation 5-rounds
200m Row
50 Double-Unders

Strenght
Front Squat, find 10RM, then 10 at 95% and 90%
10RM - 90kg, 85kg, 80kg

Pull-ups - AHAP
Bodyweight x 10
5kg x 8
5kg x 7

Core
60s L-sit

Isolation Workout - Arms
Bicep Curl, dumbbell
Incline Curl, dumbbell
Preacher curl, dumbbell
Hammer curl
Cable Push Down (Maxed out the machine to will switch around the exercises)
Overhead extension
One-arm kickback

[hammerheart]

Happy birthday M., might age bring you serenity.

[marcus300]

Marcus,

Why not post about this experience you are going through just like anything else? I doubt you'll be the last one on this website going through this stuff and I'm sure it would be much appreciated. Now, I can understand that this forum is associated with something else for you but maybe it does not have to be. Not sure that mental switch is possible? Appreciate the honesty about the stuff you're going through.

I will do, it might take some explaining but things are good

Happy birthday M., might age bring you serenity.

Thanks mate

[kelkel]

Happy birthday brother! I'd take you out for dinner and drinks if I were over there!

[almostgone]

Well, crap. That's 2 scheduled phone interviews that didn't call. I could've gotten legs in this morning.
Waiting on another call and then it won't be long until time to get ready for work. Maybe I can get legs done after working second shift. Have an on-site interview @ 8 tomorrow morning.


Edit: Chest is nice and sore.

[GirlyGymRat]

Happy birthday Marcus!

Back and bi on agenda tonight. It’s really hot and gym will be too! I couldn’t workout in the heat like AG.

Tired from weekend so drinking a cup of coffee to get me into the gym!

[almostgone]

Happy birthday Marcus!

Back and bi on agenda tonight. It’s really hot and gym will be too! I couldn’t workout in the heat like AG.

Tired from weekend so drinking a cup of coffee to get me into the gym!

I didn't do a very good job of it. . I'm better suited for lifting in the 20-30°F temps.

Don't see how y'all drink coffee when it's hot weather. Have a good session @ the gym!

[cousinmuscles]

I didn't do a very good job of it. . I'm better suited for lifting in the 20-30°F temps.

Don't see how y'all drink coffee when it's hot weather. Have a good session @ the gym!

I put my cup in the fridge. I love iced coffee in the heat

[almostgone]

I put my cup in the fridge. I love iced coffee in the heat

Touche'! Have heard of people doing that but never have tried it. Used to love coffee, but it eventually gave me heartburn.
Have to go grocery shopping when I get off of work. I may need to grab a bag of regular coffee; have been using instant in my pre-lift shakes.

[almostgone]

I have to say working second shift is quite a change from my old hours.
Definitely will take a day or two to get a semblance of a schedule. Probably will be Wednesday before I get to work legs, but I may can fit in some quality treadmill time (Sorry to mention that, Kel).

Must have really got the lats involved in chest exercises Saturday as they are currently screaming.

[marcus300]

Morning freaks

[almostgone]

Morning, Marcus.

[tarmyg]

Good morning. Hit shoulders yesterday trying to make them grow. That and my back needs some love and attention to bring it up a bit. Now some coffee, getting girls up in 5 minutes, morning routines and then hitting the box finishing with isolation movements at Snap Fitness.

[kelkel]

Legs today. Non-squat day:

Bike for 5 minutes to warm up:

After warm ups:

Extensions 3 working app 20 reps each
Verticals: 3 working 10-15 reps not much rest between sets
Sumo style squats with 100 lb dumbell (between leg style): 3 sets slow and deep. Really liking the feel from these.
Dumbell lunges single leg: 2 sets 15 ish reps.

Solid day. Legs will feel it tomorrow.

[almostgone]

Legs today. Non-squat day:

Bike for 5 minutes to warm up:

After warm ups:

Extensions 3 working app 20 reps each
Verticals: 3 working 10-15 reps not much rest between sets
Sumo style squats with 100 lb dumbell (between leg style): 3 sets slow and deep. Really liking the feel from these.
Dumbell lunges single leg: 2 sets 15 ish reps.

Solid day. Legs will feel it tomorrow.

Legit as always!! Nice work, Kel.

[tarmyg]

Just going to let this picture speak for itself of the level of stuff I'm dealing with in this place.

[marcus300]

Lmfao

[cousinmuscles]

I'll sue them if I can't get mine back.

[hollowedzeus]

Legs the day.

Focussed on learning to properly train legs as they are lacking and something is missing.

My session consisted of lots of stretching, body weight and empty bar squats. They felt good. Fannying about with my foot and bar position.

Next move on to hack squats, again, focussed on completing the exercis3 properly at a light weight, firing all muscles.
After a coupl3 of sets at a low weight I got a twang up the back of my arse and hams. Clearly muscles that are neglected through a lack of compound movements. Did calls after

Decided to call it a day and not risk hurting myself. Good session though. Legs are shaking to bits but very productive

[almostgone]

Legs the day.

Focussed on learning to properly train legs as they are lacking and something is missing.

My session consisted of lots of stretching, body weight and empty bar squats. They felt good. Fannying about with my foot and bar position.

Next move on to hack squats, again, focussed on completing the exercis3 properly at a light weight, firing all muscles.
After a coupl3 of sets at a low weight I got a twang up the back of my arse and hams. Clearly muscles that are neglected through a lack of compound movements. Did calls after

Decided to call it a day and not risk hurting myself. Good session though. Legs are shaking to bits but very productive

Got a phone call or two to handle and if all goes well I'm off to see if I can work legs myself.
Always a good idea to stop and check your from periodically, Zeus.

[hollowedzeus]

Got a phone call or two to handle and if all goes well I'm off to see if I can work legs myself.
Always a good idea to stop and check your from periodically, Zeus.

I've always told myself I can't squat. I'm sure I'm wrong. I just didn't want to put in the effort to learn.

I don't want to be missing out on such a good exercise so I need to start from scratch to learn

[almostgone]

I've always told myself I can't squat. I'm sure I'm wrong. I just didn't want to put in the effort to learn.

I don't want to be missing out on such a good exercise so I need to start from scratch to learn

You won't regret it. After a while it becomes a necessity that you won't allow yourself to skip/miss out on. After I got back in the groove, I enjoyed it so much I ended up having a day dedicated to squats in addition to leg day.
I'm not a picture perfect squatter, I just do my best to break parallel.
Remember your breathing and bracing and have fun with it.

[almostgone]

Mixing up a shake then off to work legs as hard as possible. Kel said Wednesday is leg day.

[kelkel]

Mixing up a shake then off to work legs as hard as possible. Kel said Wednesday is leg day.

Always a good day for legs. Hams and calves on my agenda today.

[almostgone]

Always a good day for legs. Hams and calves on my agenda today.

Yes sir, that it is!

[almostgone]

Ok, let's go see how hot it is out there. Will post up later tonight from work if possible.

[tarmyg]

Going to agree with you both. Almost everyday is leg day for me in one shape or another.

[marcus300]

Legs the day.

Focussed on learning to properly train legs as they are lacking and something is missing.

My session consisted of lots of stretching, body weight and empty bar squats. They felt good. Fannying about with my foot and bar position.

Next move on to hack squats, again, focussed on completing the exercis3 properly at a light weight, firing all muscles.
After a coupl3 of sets at a low weight I got a twang up the back of my arse and hams. Clearly muscles that are neglected through a lack of compound movements. Did calls after

Decided to call it a day and not risk hurting myself. Good session though. Legs are shaking to bits but very productive

Going to pm you some very good tricks what will make you squat perfectly and reap the benefits. Just busy at moment but i will get you in the hole

[hammerheart]

Mixing up a shake then off to work legs as hard as possible. Kel said Wednesday is leg day.

It's mine too, but I won't be squatting, back still fatigued from deads on Monday, let's kill some PR at the leg press, that's always fun and more hot temps friendly.

I need to learn some real alternatives to squats btw.

I got collapsed foot arches in both feet which makes them rotate inward and throw whole body balance off, if I don't voluntarily make an effort to put them back into place by flexing posterior tibialis you would see me leaning forward while standing upright. While I can compensate efficiently on the sx it's quite worse on the dx. Thing is, since I started squatting and that's 220lbs only load I've been experiencing, I wouldn't say pain, but minor yet persistent nuisance feeling in dx leg knee and hip joint.

I can't see that being good if going on chronically, so now I'm wondering if I should squat at all, not worth the game imo considering the above, especially if using heavier loads, I could always use movements like split squats, sissy squats and standing lunges. As for posterior chain development deads (I do romanians) do some good for me already and don't bother my joints.

[hollowedzeus]

Going to pm you some very good tricks what will make you squat perfectly and reap the benefits. Just busy at moment but i will get you in the hole

At least buy me dinner first.

[clarky.]

Hi fellas/ladies, did shoulders and traps yesterday.

1w 1 drop one side at a time

Then big drop till total fail both at same time

Front db rev raises 2w 1 drop

Rev db fly 1 working 1 drop face down on bench

Rev pec dec 1 working 1 drop

Smith shrugs 2w 1 drop

Cardio 10 min, done. Sore the day.

[clarky.]

Chest the night, went well shoulders tender lol but ok.

Incline db press 2w 1 drop


Flat ish db fly 1 working 1 drop


Flat ish smith 2w 1 drop

Decline smith 2w 1 drop

Done.

[clarky.]

Kel sorry, no fucking idea how it does that honest just wanted to show yous the angle of the bench.

[kelkel]

Just busy at moment but i will get you in the hole

Good luck Hollow!

[cousinmuscles]

It's mine too, but I won't be squatting, back still fatigued from deads on Monday, let's kill some PR at the leg press, that's always fun and more hot temps friendly.

I need to learn some real alternatives to squats btw.

I got collapsed foot arches in both feet which makes them rotate inward and throw whole body balance off, if I don't voluntarily make an effort to put them back into place by flexing posterior tibialis you would see me leaning forward while standing upright. While I can compensate efficiently on the sx it's quite worse on the dx. Thing is, since I started squatting and that's 220lbs only load I've been experiencing, I wouldn't say pain, but minor yet persistent nuisance feeling in dx leg knee and hip joint.

I can't see that being good if going on chronically, so now I'm wondering if I should squat at all, not worth the game imo considering the above, especially if using heavier loads, I could always use movements like split squats, sissy squats and standing lunges. As for posterior chain development deads (I do romanians) do some good for me already and don't bother my joints.

I'm flat footed too but do just fine. How are the squat shoes helping? Also have you learned to sit back when squatting? If you can deadlift fine squatting shouldn't be a problem. It sounds like you just have to squat more and let your motor skills improve for the move. Knees inward and forward leaning is technique. Widen the stance and point goes out just a tad. Try box squats. Get a box with a height 5-10cm below your knee so your hip and knee is parallell when you sit. Pause for 1-2s, lean back, to get up you have to lean forward and then push. This will make it so you use glutes more than quads and after a couple reps you learn to sit back when you go down, and teaches you the motor skills to use glutes, hams and quads to squat efficiently.

[kelkel]

Kel sorry, no fucking idea how it does that honest just wanted to show yous the angle of the bench.

Be sending you my chiro bill.....

[almostgone]

Crunches-160
Leg extensions - 2 w/u, Work - 25, rest pause, 10, rest pause, 6.
Hack squats - 2 w/u, Work - 9 reps @ a new weight.
Reverse hacks - 1 w/u, Work - 11.
Standing calf raises w/ a double pump at top- Work1 - 23, rest pause, 7, rest pause, 5. Stretch calves off of a 4x4 for 1 minute. Work 2 @ the same weight- 7 reps. Stretched calves off of 4x4 for another minute.
Leg press- 1 w/u, Work 1- ( feet wide ) - 9 reps. Still stuck @ 760 lbs. Dropped weight. Work 2 - ( feet narrow) - 11 reps.


75 minutes.
Longer time than I like, but temp = 90° F and 57% humidity. Real feel temp = 102°F. LOL, need more fans.

[clarky.]

Be sending you my chiro bill.....

Lmfao fucking love you