**Marcus's HIT Dungeon**

[Igifuno]

Logs good to me. Nice work. Maybe db rows 2 feel and 1 heavy. That's all I see. But looks like a nice workout.

Edit:

2 questions.. Are you on cycle now? And your avi is that 3.62x39 mm?

thanks cape..

No, not on cycle now but will be soon, depending on blood work. If no good I may hop on some ralox for a while and re-test. If gtg, then I have a pretty cycle coming up.

[DCI]

Chest tonight for me really was hyped for this.

Started with 3 warm ups on incline as it was quite cold tonight.

Then hammered into the two heavy sets of 110lb db's got 8 with a spot on the last rep and 6 on the second set with two drops the 6 reps killed my chest and then drops really made my chest pop felt great to be honest really great.

Then onto flat dbpressing I had a figure of 10 reps for the 110db's as the gym doesn't have anything heavier I have to shock the muscle by doing more reps the odd time then did 6 hard reps for the second set and did the same drop as above was really painfully but could feel the muscle scream

Decline same as above two

Then incline flies really love these copy Yates form on these and my lord do they shred your chest best flies I have ever done.

Then cardio was great session tonight feeling drained here

[Hazard]

Chest tonight for me really was hyped for this.

Started with 3 warm ups on incline as it was quite cold tonight.

Then hammered into the two heavy sets of 110lb db's got 8 with a spot on the last rep and 6 on the second set with two drops the 6 reps killed my chest and then drops really made my chest pop felt great to be honest really great.

Then onto flat dbpressing I had a figure of 10 reps for the 110db's as the gym doesn't have anything heavier I have to shock the muscle by doing more reps the odd time then did 6 hard reps for the second set and did the same drop as above was really painfully but could feel the muscle scream

Decline same as above two

Then incline flies really love these copy Yates form on these and my lord do they shred your chest best flies I have ever done.

Then cardio was great session tonight feeling drained here

I would drop one of those presses and add something else. That's just me tho.....

[DCI]

Add what instead though?

[Hazard]

Since your dumbells go up to 110 maybe pre exhaust chest first with flys. Then do incline, flat, cables.

There's forward facing dips.... Not sure what machines you have access to at your gym.

[Igifuno]

thanks cape.. No, not on cycle now but will be soon, depending on blood work. If no good I may hop on some ralox for a while and re-test. If gtg, then I have a pretty cycle coming up.

Almost forgot about the 2nd question.. Yes I believe they are!

[DCI]

That could be an option never thought of doing flies first probably time to try that now, this has been a steep learning curve for me so any suggestions are welcome

Forward dips I find I use too much of my shoulders if that makes sense

[Hazard]

That could be an option never thought of doing flies first probably time to try that now, this has been a steep learning curve for me so any suggestions are welcome

Forward dips I find I use too much of my shoulders if that makes sense

^^^^ yep my front delts really overpower also. That's why I don't do dumbell presses anymore. Now they just hurt

[DCI]

Really hurt on what exercise bud? I cant do bb pressing as it kills my rotor cuff and front delt dunno why as kk said in a earlier post some people are just better suited to db pressing

[Hazard]

Really hurt on what exercise bud? I cant do bb pressing as it kills my rotor cuff and front delt dunno why as kk said in a earlier post some people are just better suited to db pressing

They hurt doing dumbells..... Recently smith machine incline presses have been feeling great for me so I've been stickin with em.

[DCI]

Ahh I get you now. Smith machine is a really under rated machine imo

[Capebuffalo]

Almost forgot about the 2nd question.. Yes I believe they are!

I was hoping that would open a dialog. Lol
Are you a shooter? Most people don't have military ammo as their avi.

[Capebuffalo]

Ahh I get you now. Smith machine is a really under rated machine imo

It's not under rated by me. I highly regard it and use it. Abs are the only thing you can't do on it but I'm sure you could figure out a way.

[DCI]

Yeh lots of the "i go to the gym crowd" disd the smith but like yourself I find them great for certain exercises none in the gym I'm in at the mo but used always use them

[Hazard]

It's not under rated by me. I highly regard it and use it. Abs are the only thing you can't do on it but I'm sure you could figure out a way.

Hang from the top and bring ur legs up lol

[Capebuffalo]

Hang from the top and bring ur legs up lol

See? Every muscle group.

[kelkel]

Hang from the top and bring ur legs up lol

Thats BS! Abs shall never be done on my Smith Machine. Says it right there in the owners manual!

[Cuz]

Today was better, done delt's and tri's

Upon entering:
2 sets of rope pressdowns @25lbs, 20-30 reps to try and warm up the joints
Moved to Hammer Strength Shoulder press
1st set-no weight warmup
2nd set- 45lb each side-15 reps
3rd set - 2(45's) each side-15 reps
4th set- 3 (45's) each side-12 reps
5th and final - 4(45's) left side for 12 reps . 3(45's) and 1(25') on right side - failed attempt

Right shoulder has old injury and is still recovering slowly. Has always been a plate behind on the machine from the left shoulder. It has came along way, I remember 6 months ago I could not get 2 plates but for only 4-6 reps with my right side, now im pushing 3 45's for 12.

On to dips
First seit BW plus 1 45- 15-20 lost count
Second set BW plus 2 plates- 15 reps. Range of motion is not 100% due to extreme pain in joints. I know I could have taken it to 3 plates plus BW but didn't want to blow my workout so I stopped.

Moved on to skull crushers
5 sets
started with 1 (10)lb plate on each side went up to 50lbs on each side. Last set failed at the 10th rep miserablely, should have gotten 10.

Tape presses, elbows straight outward, dumbbell stops right before chest, slowly back up and squeeze hard at the top
3 sets 20x10 30x 10 40x10 db

Front delt raises
DB's 20x10 30x10 40x10

Rear delt reverse incline bench
DB's 15x15 20x15 30x12

Back to pressdowns with lat bar
70x12 85x12 100x10

Was a long workout, not a decent pump but it was ok. Im out of Arginine atm would have helped. long rest periods between sets today, but still managed to fight through the pain. I took my straps, which always wear no matter what day it is, and tied it around my right elbow. This seemed to hide the pain some while doing the dips.
I switch back and forth from delts to tris, like a superset almost but not quite. Im happy, nothing to complain about. My right delt is a little tweaked but nothing serious at all. Should be ok for tomorrow. Just want the joint pain to go away. Got a compliment on traps today and another asked me "what are you taking" lol love those. Out.

[Hazard]

Thats BS! Abs shall never be done on my Smith Machine. Says it right there in the owners manual!

Lmao the sticker on my stationary bike says: WARNING..... Use of this machine for cardio purposes WILL chafe your balls. Only use in place of dead lifts when moving from one room to another.

[Giggle]

As some of you may know I've been putting together my own home gym - and also worrying a bit about finding the same intensity at home as in the gym with my partners.
The good news is that this morning I did arms, and it was one of the best sessions I've ever did for bis and tris! Started with supersets of DB curls and hammer grip curls, then on to heavy BB curls supersetted with preacher curls.
Then on to tris - I did press downs, heavy, then drop sets of DB skull crushers, and closing with cable reverse overheads.

I couldn't figure out how to do any negatives, but I did incorporate rest pause on most of the sets.
The proof for arms is always when they are totally full and hard - and they were!

[Capebuffalo]

Today was better, done delt's and tri's

Upon entering:
2 sets of rope pressdowns @25lbs, 20-30 reps to try and warm up the joints
Moved to Hammer Strength Shoulder press
1st set-no weight warmup
2nd set- 45lb each side-15 reps
3rd set - 2(45's) each side-15 reps
4th set- 3 (45's) each side-12 reps
5th and final - 4(45's) left side for 12 reps . 3(45's) and 1(25') on right side - failed attempt

Right shoulder has old injury and is still recovering slowly. Has always been a plate behind on the machine from the left shoulder. It has came along way, I remember 6 months ago I could not get 2 plates but for only 4-6 reps with my right side, now im pushing 3 45's for 12.

On to dips
First seit BW plus 1 45- 15-20 lost count
Second set BW plus 2 plates- 15 reps. Range of motion is not 100% due to extreme pain in joints. I know I could have taken it to 3 plates plus BW but didn't want to blow my workout so I stopped.

Moved on to skull crushers
5 sets
started with 1 (10)lb plate on each side went up to 50lbs on each side. Last set failed at the 10th rep miserablely, should have gotten 10.

Tape presses, elbows straight outward, dumbbell stops right before chest, slowly back up and squeeze hard at the top
3 sets 20x10 30x 10 40x10 db

Front delt raises
DB's 20x10 30x10 40x10

Rear delt reverse incline bench
DB's 15x15 20x15 30x12

Back to pressdowns with lat bar
70x12 85x12 100x10

Was a long workout, not a decent pump but it was ok. Im out of Arginine atm would have helped. long rest periods between sets today, but still managed to fight through the pain. I took my straps, which always wear no matter what day it is, and tied it around my right elbow. This seemed to hide the pain some while doing the dips.
I switch back and forth from delts to tris, like a superset almost but not quite. Im happy, nothing to complain about. My right delt is a little tweaked but nothing serious at all. Should be ok for tomorrow. Just want the joint pain to go away. Got a compliment on traps today and another asked me "what are you taking" lol love those. Out.

I'm not saying you're over working but damn that's a lot. How long did it take you?

[kelkel]

Today was better, done delt's and tri's

Upon entering:
2 sets of rope pressdowns @25lbs, 20-30 reps to try and warm up the joints
Moved to Hammer Strength Shoulder press
1st set-no weight warmup
2nd set- 45lb each side-15 reps
3rd set - 2(45's) each side-15 reps
4th set- 3 (45's) each side-12 reps
5th and final - 4(45's) left side for 12 reps . 3(45's) and 1(25') on right side - failed attempt

Right shoulder has old injury and is still recovering slowly. Has always been a plate behind on the machine from the left shoulder. It has came along way, I remember 6 months ago I could not get 2 plates but for only 4-6 reps with my right side, now im pushing 3 45's for 12.

On to dips
First seit BW plus 1 45- 15-20 lost count
Second set BW plus 2 plates- 15 reps. Range of motion is not 100% due to extreme pain in joints. I know I could have taken it to 3 plates plus BW but didn't want to blow my workout so I stopped.

Moved on to skull crushers
5 sets
started with 1 (10)lb plate on each side went up to 50lbs on each side. Last set failed at the 10th rep miserablely, should have gotten 10.

Tape presses, elbows straight outward, dumbbell stops right before chest, slowly back up and squeeze hard at the top
3 sets 20x10 30x 10 40x10 db

Front delt raises
DB's 20x10 30x10 40x10

Rear delt reverse incline bench
DB's 15x15 20x15 30x12

Back to pressdowns with lat bar
70x12 85x12 100x10

Was a long workout, not a decent pump but it was ok. Im out of Arginine atm would have helped. long rest periods between sets today, but still managed to fight through the pain. I took my straps, which always wear no matter what day it is, and tied it around my right elbow. This seemed to hide the pain some while doing the dips.
I switch back and forth from delts to tris, like a superset almost but not quite. Im happy, nothing to complain about. My right delt is a little tweaked but nothing serious at all. Should be ok for tomorrow. Just want the joint pain to go away. Got a compliment on traps today and another asked me "what are you taking" lol love those. Out.

Chad why are you bouncing back and forth between delts and tri's?

[kelkel]

As some of you may know I've been putting together my own home gym - and also worrying a bit about finding the same intensity at home as in the gym with my partners.
The good news is that this morning I did arms, and it was one of the best sessions I've ever did for bis and tris! Started with supersets of DB curls and hammer grip curls, then on to heavy BB curls supersetted with preacher curls.
Then on to tris - I did press downs, heavy, then drop sets of DB skull crushers, and closing with cable reverse overheads.

I couldn't figure out how to do any negatives, but I did incorporate rest pause on most of the sets.
The proof for arms is always when they are totally full and hard - and they were!

Nice work Giggle. You definitely "get it" with this style training. Like I said before, the intensity in "in you" and not in some gym you have to drive to.

[Giggle]

Yes, you're right Kelkel.
I have enough stuff now to do chest, shoulders, and arms.
Legs and back...someday.

[kelkel]

Yes, you're right Kelkel.
I have enough stuff now to do chest, shoulders, and arms.
Legs and back...someday.

Craigs list!

[Hazard]

I been thinkin bout sellin some of my machines but I just can't part with em lol

[Java Man]

Why the lack of sleep? I know how that is it isn't fun.

I've had insomnia all my life. It runs in my family. It was normal for my whole family to still be up watching tv at 3am when I was a kid. Now I have conversations with my daughter at 3 and 4am because she can't sleep either. She's in her 20's and doesn't live with me anymore but she was cooking dinner the other night and asking me how to make stuffed bell peppers.. She was starting a meal that takes 2.hours to prepare - at midnight. normal in my world!.

[Cuz]

I'm not saying you're over working but damn that's a lot. How long did it take you?

little over 2 hours, it is a lot I agree. lol, volume is the key. I cant wait 45 seconds in between sets like some of you beasts can, I gotta catch my breath.

And Kel, the best answer I have for you is I think I was afraid of blowing my elbows doing straight triceps movements today. I know this isn't typical and it may seem a bit "unorthodox" if you will but I feel I almost get the same amount of blood in the muscle as I would just doing all delts and finishing off with triceps. Just thought I would try something different. I know I probably sound like a wacko.

[Hazard]

little over 2 hours, it is a lot I agree. lol, volume is the key. I cant wait 45 seconds in between sets like some of you beasts can, I gotta catch my breath.

And Kel, the best answer I have for you is I think I was afraid of blowing my elbows doing straight triceps movements today. I know this isn't typical and it may seem a bit "unorthodox" if you will but I feel I almost get the same amount of blood in the muscle as I would just doing all delts and finishing off with triceps. Just thought I would try something different. I know I probably sound like a wacko.

Dammmmmn dude..... 2 hours is nuts. Far be it from me to say its too long..... Your makin progress for sure but Christ lol. Give urself a 90 second break instead of 5 minutes lol.

[Giggle]

I can do pull downs and cable rows already with my set up. I keep thinking I probably need a leg press, curl, and extensions of some sort. Then maybe a Smith Machine would be next, per Kelkel.
Can you think of anything else essential?
Maybe somewhere to do pullups too.
I'd give your equipment a good home Haz!!

I been thinkin bout sellin some of my machines but I just can't part with em lol

[kelkel]

Look into a vertical leg press, imho. They take up less space than a 45 and use similar weight to what you squat with. Love mine. Not that expensive compared to a 45 either.

[kelkel]

Well, doing your shoulders first with a proper warm-up will help to warm up your elbows. Purchase a set of neoprene pull-ups to wear if your elbow's bother you. It'll help keep the joints warm. Most sports stores have them. I wear them on my knees every leg day.

[Capebuffalo]

I've had insomnia all my life. It runs in my family. It was normal for my whole family to still be up watching tv at 3am when I was a kid. Now I have conversations with my daughter at 3 and 4am because she can't sleep either. She's in her 20's and doesn't live with me anymore but she was cooking dinner the other night and asking me how to make stuffed bell peppers.. She was starting a meal that takes 2.hours to prepare - at midnight. normal in my world!.

That would drive me insane. I have sleep apnea but I don't know I'm waking up all night. Lol. Ambien would be my best friend.

[Cuz]

Well, doing your shoulders first with a proper warm-up will help to warm up your elbows. Purchase a set of neoprene pull-ups to wear if your elbow's bother you. It'll help keep the joints warm. Most sports stores have them. I wear them on my knees every leg day.

yes, that whats I was trying to achieve. You guys are welcome to give me any advice lol. Im still a newb at this. I have never even tried the preexhaustion method yet. I gotta ways to go, hopefully ill keep growing

[Hazard]

I can do pull downs and cable rows already with my set up. I keep thinking I probably need a leg press, curl, and extensions of some sort. Then maybe a Smith Machine would be next, per Kelkel.
Can you think of anything else essential?
Maybe somewhere to do pullups too.
I'd give your equipment a good home Haz!!

I do have 2 leg extension and curl machines but one is crazy old lol. Probably not even worth it to ship.

Kel is spot on with the vertical leg press. I had one (also an older piece of equipment) and it was great. I got to of it when we got the 45 degree sled for leg press and hack squats

[Giggle]

Oh wow - I've never seen one before.
I have done them in lying down in a smith machine, but that vertical press looks good.
Thanks

Look into a vertical leg press, imho. They take up less space than a 45 and use similar weight to what you squat with. Love mine. Not that expensive compared to a 45 either.

[Hazard]

U can buy a smith machine with pull up bars on it..... U gotta kill two or three birds with one stone when it comes to home gyms lol. That is..... If space is limited.

[kelkel]

Giggle this is mine. Great little machine. Good for calf raises as well. You can find it much cheaper than this add though.

Comfort1st - Yukon Angled Vertical Leg Press Machine ALP-150

[RipOwens]

Legs for me today and i kept it real simple. Yup, I'll admit it, my legs have been neglected. Tsk, tsk.

Hack squat machine, 3 sets
Leg extension, 3 sets
Barbell squat, 3 sets

And i'll still be sore! Onward and upward!

[Java Man]

That would drive me insane. I have sleep apnea but I don't know I'm waking up all night. Lol. Ambien would be my best friend.

Drugs only go so far. I so have a script for ambien but it doesn't really work anymore unless I take 2 and then I have a hangover. I've tried everything trust me. drugs are for acute cases. Mine is chronic. I've learned to live with it.