**Marcus's HIT Dungeon**

[DCI]

So hit shoulders today. And went hard into them. I have made a new concoction as a pre workout and it is insane the pumps off it are brilliant and it like pulls all the water from your body.

So started with shoulder db pressing 3 warm ups and one heavy set.
Then side raises all exercises one heavy and a drop.
Then into rope pulls, db shrugs, smith machibe presses and to finish behind the head lat pull down concentratiing on upper back.

Then back rolling and hanging to finish felt great tomorrow I am thinking back or legs it is tbc

[Capebuffalo]

@Tarmyg

[tarmyg]

HAHAHA. Everyday is leg day in one form or another in my book. Lol.

Note. Did not know that if you use @capebuffalo Tapatalk will notify you of a post. Great to know.

@Tarmyg

[kelkel]

So hit shoulders today. And went hard into them. I have made a new concoction as a pre workout and it is insane the pumps off it are brilliant and it like pulls all the water from your body.

Are you planning on sharing it?

[DCI]

Are you planning on sharing it?

Creatine, citruleine malate, throsine, orientine, vit c with zinc tablet. And 350mg of nespresso coffee I have the coffee an hr after the pre workout

[clarky.]

I would loose my mind. Kill someone and go to jail. Establish my dominance on the first day. Wind up running the biggest prison gangs.

Hahahaha

[clarky.]

So back was done,

CG pd 3 sets

CG seated rows 2 sets drop 2 sets cable

Bent over BB rows 4 sets. UH grip

Straight arm pd's 3 sets

DB rows 3 sets face down on incline bench

DB deads 3 sets

Done. Good session, got some more goodies the day so i think a wee blast is due shortly. Yearly endo visit at the end off the month so it will be after that.

[almostgone]

So back was done,

CG pd 3 sets

CG seated rows 2 sets drop 2 sets cable

Bent over BB rows 4 sets. UH grip

Straight arm pd's 3 sets

DB rows 3 sets face down on incline bench

DB deads 3 sets

Done. Good session, got some more goodies the day so i think a wee blast is due shortly. Yearly endo visit at the end off the month so it will be after that.

Everybody jumping into a little extra more! What's your plan, Clarky?

[kelkel]

Chest and Bi's today:

Incline Smiths: 3 sets 6-8 reps
Incline Flyes: 3 sets 15 ish reps
Flat dumbells: 3 sets 10 ish reps

Biceps:

Cable curls: 3 sets 10-15 reps
Preacher curls: 4 sets 8-10 reps drop on last
Seated dumbell incline curls: 3 sets, slow and controlled 10 ish reps.

Solid day.

[tarmyg]

Chest and Bi's today:

Incline Smiths: 3 sets 6-8 reps
Incline Flyes: 3 sets 15 ish reps
Flat dumbells: 3 sets 10 ish reps

Biceps:

Cable curls: 3 sets 10-15 reps
Preacher curls: 4 sets 8-10 reps drop on last
Seated dumbell incline curls: 3 sets, slow and controlled 10 ish reps.

Solid day.

Do you feel like you are growing using this type of workout Kel?

[tarmyg]

Just finished a shake and took my supplements after that. Going to drop my daughter off at a Design Camp she is attending for three days and this coming weekend she got a photoshoot for Speedo.

Got a pretty heavy conditioning day today, I'll post that up later.

[tarmyg]

Back from my workout and boy did I suck. I am off like never before. It's in my head but still causing problems. Finished my last cycle shot yesterday. This Test and Deca cycle worked really well I think. A bit high E2 which has caused some tiredness and I added Caber (should have been done from the beginning) a few weeks in. Now, planning for cutting starting December 1 and will maintain my fluffiness until then.

Odd-Object Conditioning
10-8-6-4-2:
Power Cleans - 70kg
After Each Set: 100 Meter Sandbag Run

Conditioning
21-18-15-12-9:
Wallballs - 10kg
Pull-Ups
Calorie Row

Midline
1 Set:
Max Effort L-Sit Hold

Followed By…

3 Sets, Not for Time:
15 Second L-Sit
21 GHD SIt-Up
27 Banded Good Mornings

[DCI]

Back day today I will report back later

[kelkel]

Do you feel like you are growing using this type of workout Kel?

Yes. Switched to more volume a while ago now. Nice change for me.

[tarmyg]

Back from CrossFit and we are in the mid-monsoon part so it's a bit warmer and humidity is a killer. I sweat a lot usually, but in these conditions, it becomes almost comical. Took my shorts off and could wrench water straight out them.

I had a decent session otherwise. Felt like I could push a bit more. In a better mental place, today and I know that is my problem. Too much crap going on and family must come first, so my workout is sometimes half-assed.

Split Jerk
Build to a 1RM
NOTE: Built to a lousy 90kg

Gymnastic Conditioning
5 Rounds:
15 Calorie Row
9 Hang Power Cleans - 70kg
30s Handstand Hold

Conditioning
AMRAP 5:
Buy In: 35 Calorie Assault Bike
Directly Into…
12 Deadlifts - 102kg
12 Burpees (Regular)

Rest 5 Minutes

AMRAP 5:
Buy In: 25 Calorie Assault Bike
Directly Into…
9 Deadlifts 124kg
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18 Calorie Assault Bike
Directly Into…
6 Deadlifts - 143kg
6 Barbell-Facing Burpees

Body Armor
4 Supersets:
Max Double Dumbbell Strict Press - 2x22.5kg
5 Tempo Double Kettlebell Deadlifts* 2x32kg
*5 Seconds Up, 5 Second Down

[tarmyg]

Got Monday's training in today as it was a more relaxed day at home. It felt good too. Pushed hard AF on the conditioning part and kept repeating, "It will not feel worse, just like this the whole time" throughout the whole thing and that worked pretty well.

I saw Silabolin posted some pictures of his Back Squat and as I had that on my schedule, I took a video I have attached here. Forgive my shorts being so pulled up but wanted to get a good look at my form. Was working up to max weight at 12 reps and this was at 102kg, and I ended it at 115kg.

Back Squat Video


Snatch
Build to a 1RM
Snatch is my kryptonite, I positively suck at this movement, worked up to 75kg.

Back Squat
Heavy Set of 12
Worked up to 115kg, might have 120kg in me but not sure.

Strict JT (On the 0:00…)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Aerobic Capacity (On the 10:00..)
Every 5 Minute x 4 Rounds:
12 Calorie Row
6 Burpees Over Rower
12 Calorie Assault Bike
6 Burpees Over Rower
12 Calorie Row

[kelkel]

That's a deep squat tarmyg!

[charger69]

That's a deep squat tarmyg!

Yeah, my knees started hurting watching it! LOL


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[GirlyGymRat]

Yeah, my knees started hurting watching it! LOL


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Mine too! I cannot go that low.

Squats are not a natural movement for me. I need to really watch form so I don’t lean forward. Smith has really helped with form. Once I get back to lifting in a few more weeks I will get back to smith squats to perfect muscle memory with hopes of getting back to the rack.

[KennyJ]

Wow. Impressive man. I think a few people got stronger just looking at that post.

[Proximal]

That is some nice form & mechanics. Great lumbar spine!

[DCI]

Rest day for me today. 3 weeks off the booze too which is nice.

[tarmyg]

Thanks, guys. Used to go very high but felt like I was missing in the explosiveness and have focused on depth and form ever since. That and I have to go deep to count reps when competing :-)

No training today. I was interviewing for a new job in San Francisco (I would work remotely) because my company is not generating enough income. Would be a huge help if I can pull this off as I would make US salary but live here. The second round was last night and I felt like I nailed it, hopefully, the interviewer felt the same.

[tarmyg]

Rest day for me today. 3 weeks off the booze too which is nice.

I randomly stopped drinking years ago. Not any reason it just happened and ever since then I have a beer maybe once a month if that.

[DCI]

I randomly stopped drinking years ago. Not any reason it just happened and ever since then I have a beer maybe once a month if that.

Ahh yeh I do it once a year I don't actually drink a whole pile maybe once or twice a month.

But it is nice to to time off the beer etc.

Next week im going to a concert so will have a few beers there.

Im never gonna be a pro bber so a few beers and enjoying your life is more important to me.

[tarmyg]

Happy Saturday everyone,

Having a decent day here today. Good weather, not too crazy at home and I got a chest workout in this am. Looking at my cut coming up in December and I have cycled quite a bit this year so not super keen on using a lot of gear for my cut. Going to use just the minimal amount I need to keep muscle which should not be much.

Hope you guy are having a good start of your weekend!

[clarky.]

Hi fellas/ladies, training hard and doing good. I talk to AG and KEL so i know what you cunts are doing so no fucking about eh ?????....
I did chest on thursday and i am in bits lol. Fucking love this shit,
Started a wee blast the day, i was ment to have the endo at the end of the month but she is running late now so fuck her, i will just say am working away from home lol so you'll get me jan/feb cunt.

[clarky.]

DCI, your not that far mate Get the halfs ooooot .

[Proximal]

Forgot how motivating the dungeon & the forum was. Nice week back: solid training, just the right amount of post workout soreness & a cleaner diet (back to paleo).

[clarky.]

Forgot how motivating the dungeon & the forum was. Nice week back: solid training, just the right amount of post workout soreness & a cleaner diet (back to paleo).

great place to be.

[Proximal]

great place to be.

It really is & I can’t tell you how I much missed some of you guys! I am so psyched to be back & to see you all again!

[kelkel]

Solid back day yesterday. It's the only day that doesn't hurt since I have both a knee and elbow killing me.

Close grip pull downs: 4 sets 8-10 reps
Smith angled supported rows: 4 sets 6-8 reps
Seated rows: 2 sets 12 ish reps
Wide grip pull downs: 3 sets 8-10 reps
Shrugs: 4 sets 12 ish reps.

Good day.

[clarky.]

Solid back day yesterday. It's the only day that doesn't hurt since I have both a knee and elbow killing me.

Close grip pull downs: 4 sets 8-10 reps
Smith angled supported rows: 4 sets 6-8 reps
Seated rows: 2 sets 12 ish reps
Wide grip pull downs: 3 sets 8-10 reps
Shrugs: 4 sets 12 ish reps.

Good day.

Nice big man.

[clarky.]

20181020_225122.jpg

[GirlyGymRat]

Be back to more regular workouts in a week or so. Got to take care of some business before leave for vacation.

My food is dialed in. I’m eating about 1200 cal and down about a pound a week for last three. Body doesn’t want to give it up. [emoji38]

[almostgone]

Getting back into the swing of things myself. Deads, presses, and rows just to give my joints warning.
Starting to spool back up.

[kelkel]

Body doesn’t want to give it up. [emoji38]

But I'll keep asking anyway.

[Proximal]

High rep legs, abs & cardio. 1 week in & the mirror looks better already. Have a great week all!

[tarmyg]

Good to see AG will soon be back. I guess with all that time on your hands you got to keep the wife busy, or the other way around ;-)

Back from training, apparently in a Deload week already. Just felt like I was getting back into it and deloading already. Oh well, just one week!

Deload Week

Snatch Skill
On the Minute x 5:
Power Snatch + Hang Squat Snatch - 40kgx3, 42kgx3, 45kg×3)

Directly Into…

On the Minute x 5: 2 Squat Snatches - 50kg

Back Squat
3×5 @ 112kg
1×5 @ 120kg

Conditioning
Dumbells at 2x22.5kg
AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

[almostgone]

Yawn......I'm awake. Going to shake a few cobwebs loose, then off to the shop!