**Marcus's HIT Dungeon**

[NACH3]

Waking up today my back was sore from a few days ago and my traps are sore and full lol

My back was still sore from last splits routine(I ended with it) was still sore yesterday!

Gotta damn CPR class this morning - actually slept past 3am for once - figures

[RaginCajun]

My back was still sore from last splits routine(I ended with it) was still sore yesterday! Gotta damn CPR class this morning - actually slept past 3am for once - figures

Hopefully you will have a hot instructor!

[NACH3]

Hopefully you will have a hot instructor!

That would be nice... Hahaha - good thinking! Watch er be a wildebeest lmao

[clarky.]

Had a good back session was pushed for time but still did the damage

WG PD 1 working DD D handle

CG PD 1 working DD

Seated row CG 1working +rp TD **new weight**

T bar 1 working TD old school

back/lats are sore the now very Good form and slow neg.

[clarky.]

Thanks guys i'll get back to yous in a wee bit when i get home.

[Mr.BB]

Gathering strength to go hit legs

Cmon mf lets do this!

<insert angry face here>

[BG]

Tren sleep

It ends up wearing me thin. That's when I get cranky and hate work.

[Hazard]

Apple and carrot slaw


2-3 carrots
2 Granny Smith apples
1/2c Greek yogurt
2 Tbl white wine vinegar
1/4c cilantro
1/2 tsp cumin

[NACH3]

It ends up wearing me thin. That's when I get cranky and hate work.

I sleep/& sweat on test like I hear about people on Tren

[Mr.BB]

I sleep/& sweat on test like I hear about people on Tren

Dont really notice much sweat during sleep, the worst for me its during meals.... Water starts pouring through forehead and back

Time for legs destruction

Laterz

[Hazard]

Tomatillo sauce


1lb tomatillos
1 white onion
1/2 jalapeño
3 cloves garlic
Salt and pepper

Coat veggies in oil, salt, pepper an roast on 350 for 35 min. Let cool and blend :-)

Edit* once the veggies are blended - add the juice from 1/2 lime and stir. Then let chill for a few hours

[NACH3]

Tomatillo sauce


1lb tomatillos
1 white onion
1/2 jalapeño
3 cloves garlic
Salt and pepper

Coat veggies in oil, salt, pepper an roast on 350 for 35 min. Let cool and blend :-)

Kicka$$, Haz... Keep the recipes comin'

[Sfla80]

Haz man that looks awesome. Both recipes.

Anyway you can try fire roasting those veg next time? Or maybe set oven to higher temp on broil setting.

How did the pork come out?

R u making your own shells for tacos? Long time ago we did our own chiulpa shells, came out great.

[Hazard]

Haz man that looks awesome. Both recipes.

Anyway you can try fire roasting those veg next time? Or maybe set oven to higher temp on broil setting.

How did the pork come out?

R u making your own shells for tacos? Long time ago we did our own chiulpa shells, came out great.

Yea fire roasting would give it a bit more flavor. I have to edit the recipe for the tomatillo sauce - when its blended you add 1/2 of a juiced lime an then stir.

[Hazard]

Haz man that looks awesome. Both recipes.

Anyway you can try fire roasting those veg next time? Or maybe set oven to higher temp on broil setting.

How did the pork come out?

R u making your own shells for tacos? Long time ago we did our own chiulpa shells, came out great.

Not making my own shells..... I'm not that skilled :-p

I'm using a super soft tortilla - ill warm em up and serve. I'm also serving Arroz con guandules.

Proper way to build the taco - or maybe Haz's way.....

Tortilla
Tomatillo sauce
Shredded pork
Queso fresco
Hot sauce
Tomato's
Avocado
Fresh cilantro

[Hazard]

Dont really notice much sweat during sleep, the worst for me its during meals.... Water starts pouring through forehead and back

Time for legs destruction

Laterz

I've ha night sweats once or twice so far. The sweats after eating KILLS me. I'm literally dripping sweat every time I eat

[clarky.]

Do they suspect it is a torn meniscus, Clarky? I've had several friends that had this type of injury and they recovered quickly and quite well.

She never said mate

Sh*t man.. Let us know. Hope it's not that serious and heals up quickly. Have you had knee issues in the past and do you wear support in the gym like neoprene? I never wore it until about a year ago and it seems to be beneficial.

Thanks mate yes i used to do a lot of running a few years back and that did my knees in so yes mate always had bother with them.

Clarky, sucks about your knee bud, looks like it is time for a replacement?

fvcking hope not mate

[clarky.]

Clarky hope it's not too serious, sorry to hear that. Think it will require surgery?

Magnesium and calcium heard. Any ideas on dosing with these guys?

Haz that's too funny, but I think u know all that looks amazing. Probably taste even better then it looks

Thanks mate hope not

[clarky.]

Clarky keep us posted big guy! Hope your gtg ASAP!

Sfla AG nice sessions! I love the pre exhaust! delts/traps are nicely torn up!

Will do mate ta

[NACH3]

Will do mate ta

I hear Ya man, if it's not one thing it's another... Does ice help? I ask b/c sometimes it actually locks(just my shoulder) it up... But recently been able to - keeps the inflammation down. Just gets inside the bones it seems(metal doesn't help)

[clarky.]

I hear Ya man, if it's not one thing it's another... Does ice help? I ask b/c sometimes it actually locks(just my shoulder) it up... But recently been able to - keeps the inflammation down. Just gets inside the bones it seems(metal doesn't help)

Nothing helps mate just pain everyday yes my knee locks as well sometimes

[Bio-Active]

Reverse incline pull downs



Hammer strength rows



Wide grip pull downs



Bent over rows



30 minutes low intensity cardio and done

[Mr.BB]

upright calf machine: 3 warmups, 1 w starting with full rack 3x dropset to nothing

seated calf raises: 1 feeler, 2 w , last 2x dropset

stiff legs deadlift from platform: 1 warmup, 2 w , strict form, only 2 plates last set 15-16 reps to failure.

seated leg curl: 1 warmup, 1 w superset with lying leg curl

lying leg curl: 1 w, partials to failure

10 minute break

squats: 2 warmups, 2 w, last set dropset (8 reps with 3 plates+ 15 reps with 2 plates)

hack squat: 1 feeler, 1 w

quad extensions 1 leg: 1 feeler, 1 w to failure partials. One last set in the leg extension machine with cables (both legs) to failure 20+ reps


Hard to drive home, dont have gf "support" as theres no spinning in august. Always nice when shes there to drive me home lol

Time to eat. ;D

[Hazard]

I'm so stuffed its not even funny..... I need to be rolled to bed. The in laws will be here for a few more hours too..... I feel like I'm gunna pass out lol

[marcus300]

Did some legs went rather well but my lower back is suffering now. Did various movements but one what was really good and felt productive was the V squat reverse.

2 warm up sets each set I added more weight, did some stretches but didn't stretch pout of the range of the movement I was doing. Added some more weight and did another set it felt so easy I took that as my last warm up set.
1 working set, loaded the machine feet pointing outwards, looked ahead and started to think of things what ignite the fire within me, deep breaths then I braced and lowered my diaphragm and started to twist my feet into the floor, glutes tensed up and I took another belly breath and down I went, no issues and felt easy, did a straight 10 reps. Wasn't hard enough and needed more weight so another 2 plates a side were added. same again but really got into the zone, braced, feet twisting deep belly breath and down slowly and came up with no issues, I felt tight and string. Carried on until rep 8 when I started to slow down the pace of the rep and mid movement I was stalling but squeezed another out. Locked the weight and stripped the machine and repped more out until I started to see spots, stopped and took 15 deep breaths, braced and carried on for another 3 reps and stopped. Everything was on fire and I must if been making a noise because when I looked around the gym everyone was watching, which always makes me feel good.

[Hazard]

Did some legs went rather well but my lower back is suffering now. Did various movements but one what was really good and felt productive was the V squat reverse.

2 warm up sets each set I added more weight, did some stretches but didn't stretch pout of the range of the movement I was doing. Added some more weight and did another set it felt so easy I took that as my last warm up set.
1 working set, loaded the machine feet pointing outwards, looked ahead and started to think of things what ignite the fire within me, deep breaths then I braced and lowered my diaphragm and started to twist my feet into the floor, glutes tensed up and I took another belly breath and down I went, no issues and felt easy, did a straight 10 reps. Wasn't hard enough and needed more weight so another 2 plates a side were added. same again but really got into the zone, braced, feet twisting deep belly breath and down slowly and came up with no issues, I felt tight and string. Carried on until rep 8 when I started to slow down the pace of the rep and mid movement I was stalling but squeezed another out. Locked the weight and stripped the machine and repped more out until I started to see spots, stopped and took 15 deep breaths, braced and carried on for another 3 reps and stopped. Everything was on fire and I must if been making a noise because when I looked around the gym everyone was watching, which always makes me feel good.

That post just got me excited for leg day lol

Shooting for 7 plate each side on hack squat and 6ea on the V's.

Those reverse v squats are murder on the quads and glutes. Such a great movement!

[Hazard]

Damn you man.....


I was just winding down. Feeling tired after cooking and entertaining all day. I've got my feet up in the recliner watching a movie and I've got squats on my mind now lol. Trensomnia is fvckin with me big time..... If I had to work I'd be one grumpy sob

[almostgone]

Did some legs went rather well but my lower back is suffering now. Did various movements but one what was really good and felt productive was the V squat reverse.

2 warm up sets each set I added more weight, did some stretches but didn't stretch pout of the range of the movement I was doing. Added some more weight and did another set it felt so easy I took that as my last warm up set.
1 working set, loaded the machine feet pointing outwards, looked ahead and started to think of things what ignite the fire within me, deep breaths then I braced and lowered my diaphragm and started to twist my feet into the floor, glutes tensed up and I took another belly breath and down I went, no issues and felt easy, did a straight 10 reps. Wasn't hard enough and needed more weight so another 2 plates a side were added. same again but really got into the zone, braced, feet twisting deep belly breath and down slowly and came up with no issues, I felt tight and string. Carried on until rep 8 when I started to slow down the pace of the rep and mid movement I was stalling but squeezed another out. Locked the weight and stripped the machine and repped more out until I started to see spots, stopped and took 15 deep breaths, braced and carried on for another 3 reps and stopped. Everything was on fire and I must if been making a noise because when I looked around the gym everyone was watching, which always makes me feel good.

Nice! Once you found your wind, you could mess with their head. Just glance around the room and yell, "What are the lot of you looking at? Haven't you ever seen a man warm up properly?" and then just shake your head and move onto the next lift.


I'll have to say reverse hacks are my favorite leg movement right now. My r. knee gives me fits on hacks, I get this irritating pain on the lower inside of my knee and it is keeping me from moving up in weight.
However, reverse hacks are going well. I can get relatively low (almost tapping the bottom stops on the machine) and really drive up through the platform with glutes and quads. Generally, when I finish the set, I am hanging off of the machine watching my body rain sweat onto the floor while I try to find my balance and wait for the heart to slow down some.

[almostgone]

Usual work night tonight, but I will be hitting chest this evening. I feel a lot of drop setting coming up, too.

[marcus300]

Nice! Once you found your wind, you could mess with their head. Just glance around the room and yell, "What are the lot of you looking at? Haven't you ever seen a man warm up properly?" and then just shake your head and move onto the next lift.


I'll have to say reverse hacks are my favorite leg movement right now. My r. knee gives me fits on hacks, I get this irritating pain on the lower inside of my knee and it is keeping me from moving up in weight.
However, reverse hacks are going well. I can get relatively low (almost tapping the bottom stops on the machine) and really drive up through the platform with glutes and quads. Generally, when I finish the set, I am hanging off of the machine watching my body rain sweat onto the floor while I try to find my balance and wait for the heart to slow down some.

Reverse hacks???

how does those work ?

[almostgone]

Reverse hacks???

how does those work ?

https://youtu.be/iZO1Y5YB9lc

Since I lift down in my shop, I am kind of limited on my exercises, but these have strengthened my glutes, hams, and quads. These are the exercise that the breathing bracing helped me progress on.
I do go a little lower than the guy in the video. Occasionally, I will superset hacks with reverse hacks. Really puts me through the wringer.

[marcus300]

https://youtu.be/iZO1Y5YB9lc

Since I lift down in my shop, I am kind of limited on my exercises, but these have strengthened my glutes, hams, and quads. These are the exercise that the breathing bracing helped me progress on.
I do go a little lower than the guy in the video. Occasionally, I will superset hacks with reverse hacks. Really puts me through the wringer.

Ive never seen anything like that before, it looks very unstable movement but if your getting results well done.

[almostgone]

Ive never seen anything like that before, it looks very unstable movement but if your getting results well done.

It took a bit of getting used to the movement, but it is easier on the knee that gives me problems and has strengthened up hips, glutes, and hams.. I still keep at the regular hacks too in hopes I can work through the knee problem.
There's a Flex Wheeler video called Mass Construction. Around 11:30 of the video there is a decent sequence of him doing reverse hacks that is very similar to performing them in an angled leg press.

https://youtu.be/RmJC8MOx7Yg

[Roger11]

Damn you man.....


I was just winding down. Feeling tired after cooking and entertaining all day. I've got my feet up in the recliner watching a movie and I've got squats on my mind now lol. Trensomnia is fvckin with me big time..... If I had to work I'd be one grumpy sob

Hey haz, whats your current cycle atm if you dont mind me asking?

[NACH3]

Morning all...

Arms for me today... Couldn't get in there yesterday - must say my body needed the rest - I've not slept that well(in yrs) - back to the grind!

[clarky.]

Ohhh dear i am dying the day i had family visit last night so i had a drink ohhhhh dear lol

[NACH3]

Ohhh dear i am dying the day i had family visit last night so i had a drink ohhhhh dear lol

The porcelain God callin' for ya??


It is a must tho when family comes

[Hazard]

Hey haz, whats your current cycle atm if you dont mind me asking?

Test/Tren both enanthate nothin crazy

[almostgone]

LOL, I spent most of the night at work drag @ssing around thinking I was tired. Just realized that I'm not tired, I am sore as f*ck!
My lower back, hams, glutes, and to a lesser degree, lats, are pitifully sore.

[Hazard]

LOL, I spent most of the night at work drag @ssing around thinking I was tired. Just realized that I'm not tired, I am sore as f*ck!
My lower back, hams, glutes, and to a lesser degree, lats, are pitifully sore.

That's awesome lol - feels productive to your body