**Marcus's HIT Dungeon**

[almostgone]

Nice workout! Made up for my morning debacle.

Thank you, ma'am. I hope your day improved!

[almostgone]

Still watching some of the Stan Efferding DVD. WTF, lol. A 1428 pound total @ a push/pull meet!

[almostgone]

Whew, legs are torched and back is next in the rotation. Lower back still.has the niggle so it may have to be an upper and mid back type of thing. We'll see.

[GirlyGymRat]

Not starting 90 day bikini challenge. I need to order a bunch is supplements and read up on program. This is very different approach. More like what you guys do. Drop sets, supersets, cluster sets....

[RaginCajun]

PHAT Day 1

Rowing
Set 1: 3 min

Upright Barbell Row
Set 1: 80 lb × 5
Set 2: 80 lb × 5
Set 3: 80 lb × 5
Set 4: 80 lb × 5
Set 5: 80 lb × 5
Set 6: 80 lb × 5

Bench Press
Set 1: 185 lb × 3
Set 2: 185 lb × 3
Set 3: 185 lb × 3
Set 4: 185 lb × 3
Set 5: 185 lb × 3
Set 6: 185 lb × 3

Notes: Flat bench smith machine. Went slow, made it hurt!

Chin Up
Set 1: 50 reps

Notes: Assisted chins, 50 total reps

Shoulder Press
Set 1: 130 lb × 3
Set 2: 130 lb × 3
Set 3: 130 lb × 3
Set 4: 130 lb × 3

Notes: Machine

Cable Row
Set 1: 120 lb × 8
Set 2: 120 lb × 8

Exercise Ball Crunch
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Notes: Medicine ball 4lbs throws on decline bench

Whooped over here.

[kelkel]

Chest and biceps today. Looking forward to it.

[clarky.]

Hi fellas/Girly, took the wk end off and the night, nice wee rest . Back to it the mora, back will be getting it the mora.

[almostgone]

Hi fellas/Girly, took the wk end off and the night, nice wee rest . Back to it the mora, back will be getting it the mora.

Same here, Clarky. It took me a bit longer to recover from squats than I had planned.

[RaginCajun]

PHAT Day 2

Cycle 5 minutes

Squat
Set 1: 135 lb × 7
Set 2: 225 lb × 3
Set 3: 225 lb × 3
Set 4: 235 lb × 3
Set 5: 235 lb × 3
Set 6: 235 lb × 3

Notes: Smith machine

Hack Squat
Set 1: 180 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10

Lunge (Barbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Seated Leg Curl
Set 1: 70 lb × 15
Set 2: 60 lb × 15
Set 3: 50 lb × 15

Leg Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15

Standing Calf Raises
Set 1: 30 reps
Set 2: 30 reps

Notes: 90 lbs

Didn't do deadlifts today, knee was bothersome after hitting squats. I'm spent, pushed it good, almost threw up!

[hollowedzeus]

Shoulders tonight. Pumped for it. Feeling strong.

Lost a few lbs this week. Visably leaner, its going good.

[cousinmuscles]

Damn sumo deadlifts trying to learn them. Scraping the shins too hard, hands coming in the way, dunno if hips are too low despite filming it. Good soreness in the mid trap area of spinal Erectors.

Bloody shins and hairy legs lol

[clarky.]

Damn sumo deadlifts trying to learn them. Scraping the shins too hard, hands coming in the way, dunno if hips are too low despite filming it. Good soreness in the mid trap area of spinal Erectors.

Bloody shins and hairy legs lol

They are hairy mother fuckers eh. .

[clarky.]

Hi fellas/Girly, did back the night. Went ok, felt a wee tad down on nrg.

CG pd's 3 sets

T bar 3 sets then DD no rest on drops

Seated CG cable row 3 sets

Low hammer row 3 sets very slow and squeeze

Straight arm pd's 3 sets

Done, all sets were 10 reps.

[kelkel]

They are hairy mother fuckers eh. .

I've never had that much hair in my life.

[kelkel]

Legs today! Went great.

(after warm ups)
Extensions: 3 sets heavy 15-20 reps
Verticals: 3 sets 12-15 reps, quicker pace
Squats: Worked up to 2 heavier sets with normal weight. Got 15 on the first. Things are looking up.
Lunges: 3 sets 10-15 reps

Good day. Will be feeling it tomorrow.

[cousinmuscles]

I've never had that much hair in my life.

I have too little hair on my chest yet my legs are kept warm in the winter from the hair lol. Well I can scrape some away by not doing sumo deads properly

[Sfla80]

What's up everyone.

Had a couple sessions that I missed to post.

Today was the best session since I've been back.

Did back, felt great. Starting to know limits and how to work around. Adding little weight. And motivated.

Wide grip pd
Tbar hammers
High pulley hammers
Low pulley hammers
Standing straight arm pd

Thinking I'm gonna try db rows next. Seated rows are not happening. I have done bent over on smith and might try that too.

Been feeling good. Glad to be back and trying to get in here more often. Even if I don't post as much I'm watching!






Sent from my iPhone using Tapatalk

[almostgone]

I have too little hair on my chest yet my legs are kept warm in the winter from the hair lol. Well I can scrape some away by not doing sumo deads properly

Ouch. I would have to slide on some knee sleeves @ calf level or temporarily tape a towel to the bar. That would get old fast and I scar easily on thin skinned areas.

[clarky.]

Morning fellas/Girly, back is nice and sore this morning. Feel really crap this morning too, chesty cough feel sickly. fine yesterday apart from feeling a tad low on nrg.

[almostgone]

Morning fellas/Girly, back is nice and sore this morning. Feel really crap this morning too, chesty cough feel sickly. fine yesterday apart from feeling a tad low on nrg.

Ugh, don't let it get settled in. Mrs. AG got hammered with a sinus infection and UTI @ the same time and it put the whoops on her.

[marcus300]

Hello Guys and girls

Sorry I've not been on posting but I am so busy with many things I am finding it hard to post daily. I'm training hard and extremely sore due to increasing my intensity recently, not sure if I can take this punishment but it does feel good to be hitting some serious intensity again. My body just responds I think it likes pain for some strange reason.

I'll be free soon and will post some workouts, you'll be soooooo proud of this small fella

[cousinmuscles]

Ouch. I would have to slide on some knee sleeves @ calf level or temporarily tape a towel to the bar. That would get old fast and I scar easily on thin skinned areas.

Ah c'mon man don't be a pansy you're running pharma grade GH you can regenerate quickly

[clarky.]

Ugh, don't let it get settled in. Mrs. AG got hammered with a sinus infection and UTI @ the same time and it put the whoops on her.

Hope she is ok now mate.

[RaginCajun]

PHAT Day 3

Rowing
Set 1: 3 min

Barbell Row
Set 1: 175 lb × 3
Set 2: 175 lb × 3
Set 3: 175 lb × 3
Set 4: 175 lb × 3
Set 5: 175 lb × 3
Set 6: 175 lb × 3

Notes: Smith machine

Chin Up
Set 1: 50 reps

Notes: Assisted chins. 50 reps assisted still hurts!

Machine Row
Set 1: 120 lb × 8
Set 2: 120 lb × 8
Set 3: 120 lb × 10

Notes: T-bar like

Hammer Strength Lat Pulldown
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Notes: 45 each side

Shoulder Press (Machine)
Set 1: 115 lb × 8
Set 2: 85 lb × 10

Notes: Tried dumbbells but couldn’t press up, right shoulder having all kinds of issues?

Upright Barbell Row
Set 1: 50 lb × 10
Set 2: 50 lb × 10


Damn right shoulder is bothersome! May need to ice it or double up with on some aleve. Other than that, continuing to piss the excellence!!!

[kelkel]

If you're shoulder is irritated you need to leave it alone. Doing anything that hurts it just compounds the problem and can result in very deep seeded inflammation. Rest it.

[RaginCajun]

If you're shoulder is irritated you need to leave it alone. Doing anything that hurts it just compounds the problem and can result in very deep seeded inflammation. Rest it.

Yeah I know, I’m stubborn. I have to do double the work in the competition since I’m the only natural one! Haha!

Will definitely rest it. My body is always inflamed. Think it is rotator cuff inflammation. Thanks bud

[RaginCajun]

Yesterday evening, did 35 minutes of cardio.

Today: PHAT Day 4

Rowing
Set 1: 10 min

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 265 lb × 5
Set 5: 265 lb × 5

Notes: Step in bar

Lunge (Barbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Seated Leg Curl
Set 1: 70 lb × 12
Set 2: 70 lb × 12

Leg Extension
Set 1: 110 lb × 15
Set 2: 120 lb × 12
Set 3: 130 lb × 12

Standing Calf Raise (Machine)
Set 1: 70 lb × 38
Set 2: 70 lb × 30

No issue with shoulder at all on deadlifts. Looks to be only on push type exercises.

[almostgone]

Hope she is ok now mate.

Thanks, buddy. . She's struggling but hanging in there.

[almostgone]

Ah c'mon man don't be a pansy you're running pharma grade GH you can regenerate quickly

True, but if Brian Shaw does it, I figure it has to minimize the damage. I'm a ginger, so my scars are extra slow to tan.

[hollowedzeus]

Weekends nearly here. Hope you all have a good one lads.

Ive got a few days off the gym due to work and a wedding tomorrow night... should be fun, bursting out of my suit at the shoulders and its too big at the waist now. Feels good.

[clarky.]

Thanks, buddy. . She's struggling but hanging in there.

Good, good mate. She is a wee smasher Mrs AG.

[clarky.]

Weekends nearly here. Hope you all have a good one lads.

Ive got a few days off the gym due to work and a wedding tomorrow night... should be fun, bursting out of my suit at the shoulders and its too big at the waist now. Feels good.

Lol, you will feel good but look like a right cunt. Lol lol .

[clarky.]

Hi fellas/Girly, got shoulders and traps done last night.

Seated press 1 working DD Smith

Db side raises 3 sets

Incline one arm db raises 2 sets a side

Bent over rev db fly 3 sets

Rev pec dec 2 sets

BB shrugs 4 sets

Behind back shrugs 2 sets machine

Done, Good session.

[clarky.]

Arms the night, went over to ma mate from works gym. Great place, try to get there every friday.

Machine preacher 4 sets

Db curls 1 working 1 drop

Cable curls 2 working 1 drop

Db preacher 1 working 1 drop

Cable CC 1 working a side

Slight incline skulls 3 sets Fixed bar you know what a mean

French press 3 sets

Seated tri pd's 2 sets then a DD no stopping

Behind head tri ex 2 working 1 drop cable v bar

Done, Fucking great session..

[hollowedzeus]

Lol, you will feel good but look like a right cunt. Lol lol .

Hahaha ive been told already but im still wearing it!

[clarky.]

Hahaha ive been told already but im still wearing it!

Lol lol . Is the wedding close by ?

[hollowedzeus]

Lol lol . Is the wedding close by ?

Erskine, so its a wee bit away. Hope i dont need to drive. Had a drink for the first time in 2 years and got leathered of 1 pint the night so hopefully i can have a swallie tomorrow

[clarky.]

Erskine, so its a wee bit away. Hope i dont need to drive. Had a drink for the first time in 2 years and got leathered of 1 pint the night so hopefully i can have a swallie tomorrow

Haha get on it, have a good swallie . Aye a good bit out mate Erskine.

[clarky.]

Hi fellas/Girly, rest till monday now . Had some chicken and mushroom pizza for T, fucking class.
Arms are fried the day, chuffed.

Just watching tele with the mrs and my wee girl.

[GirlyGymRat]

I’m back to gym! Boot camp conditioning and yoga this morning! ❤️endorphins!