**Marcus's HIT Dungeon**

[tarmyg]

To be clear, do the 3-4 bike sessions on the same days, leaving the rest days totally off?

And cardio post-weights?

I am currently doing one body part per day in this fashion:

Chest
Back
Bike and legs
Shoulders
Bike
Arms
Bike

So, the only weight day mixed with biking is legs; which is suitable as my leg day is more of a pullback session and the biking is a good warmup for it.

This means I get 2 days rest from upper body training and weights. But I do the cardio on bike those days. That way I’m not doing too much hon any given day and I spread the stress out over the week to allow recovery time from RT to cardio to RT.

Thanks!


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Here are my 2c, not sure it's worth that much, but here it is.

I do not think your two goals are aligned. I do CrossFit so we do a LOT of cardio but I get stronger each day because the training is built around that idea. Cycling is built around low body weight with maximum muscle development in the legs. If you look at Lance Armstrong and today's cyclist they weight, on average, 30lb less but have much higher power output in their legs.

Only going by what you said in an earlier post about goal physique and combining this cycling is, IMHO, not optimal. Cut down cycling and focus on physique or vice versa.

[marcus300]

Here are my 2c, not sure it's worth that much, but here it is.

I do not think your two goals are aligned. I do CrossFit so we do a LOT of cardio but I get stronger each day because the training is built around that idea. Cycling is built around low body weight with maximum muscle development in the legs. If you look at Lance Armstrong and today's cyclist they weight, on average, 30lb less but have much higher power output in their legs.

Only going by what you said in an earlier post about goal physique and combining this cycling is, IMHO, not optimal. Cut down cycling and focus on physique or vice versa.

That's was my main concern when Iron first asked for advice, I can see him trying to get a happy medium and would like to get some feedback after a couple of weeks of him doing attacking his routine.

[GirlyGymRat]

Is this correct Kel? I used it as a finisher today and with the amount of blood in the muscles, it was hard to contract more than this. My chest is touching the pole so I can not get closer.

Thx for posting. This is the movement I visualized. Looks like shoulders working as secondary. ?

[kelkel]

Thx for posting. This is the movement I visualized. Looks like shoulders working as secondary. ?

I don't feel it anywhere other than biceps.

[IronClydes]

Here are my 2c, not sure it's worth that much, but here it is.

I do not think your two goals are aligned. I do CrossFit so we do a LOT of cardio but I get stronger each day because the training is built around that idea. Cycling is built around low body weight with maximum muscle development in the legs. If you look at Lance Armstrong and today's cyclist they weight, on average, 30lb less but have much higher power output in their legs.

Only going by what you said in an earlier post about goal physique and combining this cycling is, IMHO, not optimal. Cut down cycling and focus on physique or vice versa.

Thank you and I agree. It’s a damn tub of war as they’re both important to me! Lol


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[tarmyg]

Thx for posting. This is the movement I visualized. Looks like shoulders working as secondary. ?

I felt in biceps only, especially the last squeeze which is why I ended up liking this movement. Almost like a peak builder for me and I got zero peaks right now. Just not built that way.

[almostgone]

Seems like seated would take.the shoulders out of the equation more than the kneeling version GGR posted?

[clarky.]

Hi fellas/ladies did arms yesterday, went great. Post it up later as the wee guy is just about finished washing ma car

[GirlyGymRat]

One hour boot camp. This week was full body.

[clarky.]

i did arms yesterday, great session.

Standing db curls 2w DD

Incline db curls 1 w DD. (New weight)

Db preacher 1w a side 1 drop few more reps on right with negs as it needs it

Db hammer curls 2 sets taking ma time with these remember.

Flat db skulls 2w 1 drop

French press 2w 1 drop

V bar push down 2w 1 drop

Cardio 10 min 2.5 mile

Done.

[tarmyg]

Good news. I won the competition yesterday. Got $500 for that. Around here, that is a lot of money to most people, and I beat the second guy by 0.5 seconds in a tiebreaker. The absolute top moment was when my 8-year old daughter ran up to me after I won with a look in her face I will never forget. She was so proud her dad won :-) She got to see what hard work is and that it can pay off. Worth unlimited money in my book that one. All in all a fantastic day!

[kelkel]

Outstanding Tarmyg!

[GirlyGymRat]

Congratulations T! Moment with daughter: PRICELESS!!!!!

[marcus300]

Good news. I won the competition yesterday. Got $500 for that. Around here, that is a lot of money to most people, and I beat the second guy by 0.5 seconds in a tiebreaker. The absolute top moment was when my 8-year old daughter ran up to me after I won with a look in her face I will never forget. She was so proud her dad won :-) She got to see what hard work is and that it can pay off. Worth unlimited money in my book that one. All in all a fantastic day!

Absolutely outstanding and great achievement

Well done

[marcus300]

Good Sunday morning to everybody, hope everyone is healthy and happy.

[almostgone]

Good news. I won the competition yesterday. Got $500 for that. Around here, that is a lot of money to most people, and I beat the second guy by 0.5 seconds in a tiebreaker. The absolute top moment was when my 8-year old daughter ran up to me after I won with a look in her face I will never forget. She was so proud her dad won :-) She got to see what hard work is and that it can pay off. Worth unlimited money in my book that one. All in all a fantastic day!

Aw man, that puts a tear in my eye. Awesome! The $500 is nice, but the moment with your daughter lasts forever. Very proud for you!!!!

[almostgone]

Good Sunday morning to everybody, hope everyone is healthy and happy.

Same to you, Marcus!

[kelkel]

Actually a little sun is shining here for a change. Who knew.

[marcus300]

Chest yesterday

Went with a lighter weight than usually and implemented TUT pre exhaust

DB incline flyes
3 warm up sets - slow and steady using TUT
2 working sets - stretch and squeeze concentrating on mind muscle connection

smith machine incline press
2 feel sets
1 working set - TUT slow and squeezing and my chest exploded

flat flyes on a slight angle
2 feel sets
1 working set- tut to failure

vertical chest press
2 feels sets
2 working sets - TUT to failure

[tarmyg]

Good day today, mostly. Got some weird super headache during my high-intensity part of the workout today. Figured blood pressure spiked like crazy as I recognized the exact pain I got. Slowed down the workout, substantially, and just finished it slowly.

DELOAD WEEK
Snatch Complex
6 Sets, On the 2:00:
Power Snatch + Hang Squat Snatch + Squat Snatch - Worked up to 65kg

Tempo Back Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
Worked up to 115kg

Conditioning
3 Rounds For Time:
60 Air Squats
21 Calorie Assault Bike
10 Hang Power Cleans - 70kg

Recovery Bike
3 Rounds:
5:00 Light Pace
3:00 Moderate Pace

[charger69]

I don't feel it anywhere other than biceps.

The video that Tarm posted shows the guy moving his elbows. Is this the way you do them?
I sit like a lay pull down and lean back. I keep my elbows stationary and curl back to my nose.


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[charger69]

Good news. I won the competition yesterday. Got $500 for that. Around here, that is a lot of money to most people, and I beat the second guy by 0.5 seconds in a tiebreaker. The absolute top moment was when my 8-year old daughter ran up to me after I won with a look in her face I will never forget. She was so proud her dad won :-) She got to see what hard work is and that it can pay off. Worth unlimited money in my book that one. All in all a fantastic day!

Congratulations!!! It is always nice to get recognition for your hard work and dedication.


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[kelkel]

The video that Tarm posted shows the guy moving his elbows. Is this the way you do them?
I sit like a lay pull down and lean back. I keep my elbows stationary and curl back to my nose.


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Never tried it the way you're describing, but yes, you can't help your elbows bending on this movement.;

[almostgone]

Should be back closer to normal rotation by tomorrow. Got quite a few things done, still more to do, but progress.!

@ Dr. Kelkel, Mrs AG rolled her right ankle and subsequently her right knee. She has been alternating between the DMSO gel and the Penetrex (Penetrex is MSM, /DMSO/ Arnica and few other things). She loves it once she got.past the garlic smell of the DMSO/aloe gel).
Also, using her P-Tex lightweight sleeves after the gel is absorbed.
So, thanks once again for that info!

@ everyone, job hunt is going reasonably well. I've tentatively accepted a local job, but also have 2 others in the works that are a further drive. The further drive doesn't really bother me too much at this point, even though the $$ are a little less, the benefits are better..better 401k by far and also a pension, which I can hit the maximum in ten years and by then I would be ~ 64.
Out of those 2 jobs, I have completed the physical and background check on one and the security clearance is in process; on the other job I'm waiting to be scheduled for the physical. Hopefully will get an offer from both of them and then I can compare the two.
I do have it worked so I will get either 3 or 5 weeks off , depending if I take an early out or not. I'm inclined to stay until the end so I can say I got canned on my birthday.
I do get 32 weeks of severance pay and insurance from my current employer, so I may buy a couple of Serostim kits or Saizen GH. The rest of it is going in the bank, into the emergency stash at the house / turned into precious metals are buried with the rest.

I'll gradually be more active now; have to take care of finances/job first.

Will be glad to be back with my "family" here!!

[GirlyGymRat]

Congrats AG for finding a path ahead! Well done!!!

[kelkel]

Should be back closer to normal rotation by tomorrow. Got quite a few things done, still more to do, but progress.!

@ Dr. Kelkel, Mrs AG rolled her right ankle and subsequently her right knee. She has been alternating between the DMSO gel and the Penetrex (Penetrex is MSM, /DMSO/ Arnica and few other things). She loves it once she got.past the garlic smell of the DMSO/aloe gel).
Also, using her P-Tex lightweight sleeves after the gel is absorbed.
So, thanks once again for that info!

@ everyone, job hunt is going reasonably well. I've tentatively accepted a local job, but also have 2 others in the works that are a further drive. The further drive doesn't really bother me too much at this point, even though the $$ are a little less, the benefits are better..better 401k by far and also a pension, which I can hit the maximum in ten years and by then I would be ~ 64.
Out of those 2 jobs, I have completed the physical and background check on one and the security clearance is in process; on the other job I'm waiting to be scheduled for the physical. Hopefully will get an offer from both of them and then I can compare the two.
I do have it worked so I will get either 3 or 5 weeks off , depending if I take an early out or not. I'm inclined to stay until the end so I can say I got canned on my birthday.
I do get 32 weeks of severance pay and insurance from my current employer, so I may buy a couple of Serostim kits or Saizen GH. The rest of it is going in the bank, into the emergency stash at the house / turned into precious metals are buried with the rest.

I'll gradually be more active now; have to take care of finances/job first.

Will be glad to be back with my "family" here!!

You and "closer to normal" probably should not be in the same sentence, but I digress. Sorry to hear about the wife but glad the topicals are helping. Some of the forgotten remedies are still effective. Keep the P-Tex clean btw.

Like we spoke of via pm, money is great but benefits and a pension rule, imho. You need to do some math here. Quick story, a 35 year best friend of mine and one of my first work out partners took a 50% cut in pay about a year ago basically due to the benefits, hours, vacation and a pension after 10 years. Well, TBH as a lawyer and running a firm he made super money. He accepted the job as a Superior Court Judge due to the reasons mentioned. So far, he loves it as compared to long hours, working nights and weekends, etc.

[marcus300]

Should be back closer to normal rotation by tomorrow. Got quite a few things done, still more to do, but progress.!

@ Dr. Kelkel, Mrs AG rolled her right ankle and subsequently her right knee. She has been alternating between the DMSO gel and the Penetrex (Penetrex is MSM, /DMSO/ Arnica and few other things). She loves it once she got.past the garlic smell of the DMSO/aloe gel).
Also, using her P-Tex lightweight sleeves after the gel is absorbed.
So, thanks once again for that info!

@ everyone, job hunt is going reasonably well. I've tentatively accepted a local job, but also have 2 others in the works that are a further drive. The further drive doesn't really bother me too much at this point, even though the $$ are a little less, the benefits are better..better 401k by far and also a pension, which I can hit the maximum in ten years and by then I would be ~ 64.
Out of those 2 jobs, I have completed the physical and background check on one and the security clearance is in process; on the other job I'm waiting to be scheduled for the physical. Hopefully will get an offer from both of them and then I can compare the two.
I do have it worked so I will get either 3 or 5 weeks off , depending if I take an early out or not. I'm inclined to stay until the end so I can say I got canned on my birthday.
I do get 32 weeks of severance pay and insurance from my current employer, so I may buy a couple of Serostim kits or Saizen GH. The rest of it is going in the bank, into the emergency stash at the house / turned into precious metals are buried with the rest.

I'll gradually be more active now; have to take care of finances/job first.

Will be glad to be back with my "family" here!!

Well done, looks like its going to work out after all

[tarmyg]

@ everyone, job hunt is going reasonably well. I've tentatively accepted a local job, but also have 2 others in the works that are a further drive. The further drive doesn't really bother me too much at this point, even though the $$ are a little less, the benefits are better..better 401k by far and also a pension, which I can hit the maximum in ten years and by then I would be ~ 64.
Out of those 2 jobs, I have completed the physical and background check on one and the security clearance is in process; on the other job I'm waiting to be scheduled for the physical. Hopefully will get an offer from both of them and then I can compare the two.
I do have it worked so I will get either 3 or 5 weeks off , depending if I take an early out or not. I'm

Congrats AG!

[tarmyg]

Decent day again as we got a sled to use outside. It was a lot of fun running back and forth with that thing! Still deloading for another 4-days.

Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative. Worked up to 135kg

Conditioning
For Time:
200 Meter Run, 21 Deadlifts - 110kg
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts - 110kg
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts - 110kg
200 Meter Run, 6 Strict Handstand Push-ups

Odd-Object Conditioning
Not For Time:
400 Meter Sled Pull

Midline
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions

[almostgone]

Appreciate it, lady and gents!

[almostgone]

Cable side laterals- 2 w/u, Work 1 - 11, drop weight, Work 2 - 8
Reverse flyes - 2 w/u, Work 1 - 12, drop weight, Work 2 - 10
D'bell press- 3 w/u, Work 1 - 9, drop, Work 2 - 5, drop, Work 3 - 7
B'bell shrugs - 2 w/u, Work 1 (front)- 10, drop, Work 2 - 8 superset w/ d'bell shrugs from the side -7+ reps.

85 degrees °F, real feel = 97°F.

53 minutes.


Man it felt good to be getting something accomplished!

[kelkel]

Non squat leg day today.

Extensions: 3 sets 15 ish reps.
Verticals: 3 sets 12-15
Lunges (one leg at a time) on smith: 2 sets 12 ish reps
Dumbell squats (sumo style dumbell between legs) 3 sets 15 reps. These are still killing me.

Good day. Hams/calves tomorrow.

[marcus300]

Good morning HIT'ers

Feels like a good day

Let's move some weight

[marcus300]

All our dreams can come true, if we have the courage to pursue them. – Walt Disney

[kelkel]

Morning Marcus!

Anyone have some current progress pics to post or anything similar?

Spice things up a bit.

[marcus300]

Morning Marcus!

Anyone have some current progress pics to post or anything similar?

Spice things up a bit.

How about from the 90's ?

[kelkel]

Hams and Calves today. Easy day but I really like it.

Seated curls: 3 sets eccentrics (2 legs down, 1 up rotation) for 10-12 reps
Seated curls: normal style just slow, light and controlled. Zero aggressive start to this movement
Stiff legs: 3 sets 12-15 reps. Still not going to heavy as I'm scared shitless (still)

Calves on smith: 4 sets 12 ish reps pretty heavy
Seated: 3 sets 15 ish reps.

Good day. I blame Marcus for this. I'll explain. For years I only worked out 3 days per week and loved it. Just had to do several body parts per session to get it all in. I finally decided to try adding a couple days and doing less per day (like I did years ago) and I'm hooked again. Brought some life back to me I think, assuming that's possible. Now I think I'm at the point that I can't go back to the 3 day thing. Bastard.

[GirlyGymRat]

think this works well into your lifestyle since gyming at home. For myself, the commute is a drag so I have a hard time justifying short workouts.

[GirlyGymRat]

Yesterday worked out at home using body weight since it was so hot. Focus was on booty.

Today 75 minutes of yoga.

Tomorrow I am going to the gym. Looking forward to treadmill hiit. Should be fun. Lol

[kelkel]

think this works well into your lifestyle since gyming at home. For myself, the commute is a drag so I have a hard time justifying short workouts.

Totally agree.