**Marcus's HIT Dungeon**

[kelkel]

Great leg day yesterday:

Extensions: Two sets, about 20 reps each to failure.
Verticals: Two sets, 12-15 reps.
Squats: Got to my weight and cranked out 15 and racked it. Sat down, thought about it for a couple minutes, added 50 lbs and did some more. Killed it, felt very strong.
Seated curls: Two sets, 12 reps or so.
Standing and seated calf's.

Good day. Feeling it today already.

What are your thoughts on knee wraps? Been thinking about trying them again (lightly wrapped, not hard-core) on real heavy sets for some added protection. Been decades since I've used them due to an old injury caused by them in my powerlifting days

[NACH3]

I'm interested in hearing more about these wraps, too! I've been noticing some slight discomfort(maybe the neoprene ones that slip on?!) - for myself - I also need a belt...

Going in for delts/traps - gonna pre-exhaust em!

[Hazard]

Great leg day yesterday:

Extensions: Two sets, about 20 reps each to failure.
Verticals: Two sets, 12-15 reps.
Squats: Got to my weight and cranked out 15 and racked it. Sat down, thought about it for a couple minutes, added 50 lbs and did some more. Killed it, felt very strong.
Seated curls: Two sets, 12 reps or so.
Standing and seated calf's.

Good day. Feeling it today already.

What are your thoughts on knee wraps? Been thinking about trying them again (lightly wrapped, not hard-core) on real heavy sets for some added protection. Been decades since I've used them due to an old injury caused by them in my powerlifting days

I used them yesterday after my knee shifted while doing 315. The next set I cranked out 11 reps like nothing. Next week ill be using them and doing 405. Ill evaluate after that

[kelkel]

I'm interested in hearing more about these wraps, too! I've been noticing some slight discomfort(maybe the neoprene ones that slip on?!) - for myself - I also need a belt...

Going in for delts/traps - gonna pre-exhaust em!

Neoprene's are a staple of every leg day for me. In this case though I'm referring to the actual "powerlifter style wraps." Similar to these:

Rogue Knee Wraps - Weightlifting Knee Supports

[Hazard]

Neoprene's are a staple of every leg day for me. In this case though I'm referring to the actual "powerlifter style wraps." Similar to these:

Rogue Knee Wraps - Weightlifting Knee Supports

Exact same ones I used..... Loved em

[Sfla80]

Well..... I woke up today feeling stronger than hercules. It feels like its going to be an awesome day.

I don't listen to music while I workout..... I find it distracting sometimes. Normally I breathe and leave myself to my thoughts and that how I build the anger but today I will give Metallica and rage against the machine one more shot.

It's back and tri's today..... Im gunna fvck shit up

I recently wasn't paying attention try to download some.metallica. downloaded like 12 songs in a row before realizing they don't have music on iTunes or Google play.

Every song was a remake, or some other made up crap.

:/

[itsmybody]

Great leg day yesterday: Extensions: Two sets, about 20 reps each to failure. Verticals: Two sets, 12-15 reps. Squats: Got to my weight and cranked out 15 and racked it. Sat down, thought about it for a couple minutes, added 50 lbs and did some more. Killed it, felt very strong. Seated curls: Two sets, 12 reps or so. Standing and seated calf's. Good day. Feeling it today already. What are your thoughts on knee wraps? Been thinking about trying them again (lightly wrapped, not hard-core) on real heavy sets for some added protection. Been decades since I've used them due to an old injury caused by them in my powerlifting days

Me Three on knee wraps. Said the quiet one that's been shoved in the corner cause of work schedule. FYI just cause posting isn't an option each day (unless you want the slap happy exhausted post shift babble) doesn't mean I'm not checking in on y'all. Anyhow hit new PR on squats but guess what....now incurring a 'wee niggle' @clarky in left knee. Have read a lot of pros n cons....anyone's input is greatly appreciated be it positive or negative!

[BG]

Great leg day yesterday:

Extensions: Two sets, about 20 reps each to failure.
Verticals: Two sets, 12-15 reps.
Squats: Got to my weight and cranked out 15 and racked it. Sat down, thought about it for a couple minutes, added 50 lbs and did some more. Killed it, felt very strong.
Seated curls: Two sets, 12 reps or so.
Standing and seated calf's.

Good day. Feeling it today already.

What are your thoughts on knee wraps? Been thinking about trying them again (lightly wrapped, not hard-core) on real heavy sets for some added protection. Been decades since I've used them due to an old injury caused by them in my powerlifting days

Since hearing the story you told I've found a nice tightness, just support and my knees feel better. I will always use them, but only for 365 and above.

[marcus300]

Great leg day yesterday:

Extensions: Two sets, about 20 reps each to failure.
Verticals: Two sets, 12-15 reps.
Squats: Got to my weight and cranked out 15 and racked it. Sat down, thought about it for a couple minutes, added 50 lbs and did some more. Killed it, felt very strong.
Seated curls: Two sets, 12 reps or so.
Standing and seated calf's.

Good day. Feeling it today already.

What are your thoughts on knee wraps? Been thinking about trying them again (lightly wrapped, not hard-core) on real heavy sets for some added protection. Been decades since I've used them due to an old injury caused by them in my powerlifting days

Not used straps for years but if I was going really heavy and pushing some serious boundaries it wouldn't bother me in using them again.

At moment I use these Sports and Medical Supports - NEO G Neo G which work great for me

[Hazard]

Had a great workout overall..... Tri's are full of blood and hurting. Listened to Machine head as was recommended by AG.

[NACH3]

Delts/traps -- PRE-EXHAUST
- rolling RC ex's static/dynamic stretching light side lateral raises for blood flow

1. Cable side laterals(leaning out behind/& drawing sword) 2 warm ups 1w + RP 8+ drop 4

2. Reverse cables(high/low) high - 1 feel 1w 7+ holding contraction for 3+sec drop 5 -- low - 1w 8 drop 3-4 holding contraction again 3+sec on each rep

3. Reverse grip front raises - 1 feeler 1w 6+ partials drop 4 drop 3
4. 45 degree laterals(rears/caps & traps) 1w 5 DD 4/3
5. Smith MP(**new weight**) 3 feelers 1w 4(lil heavy) drop(185) 6 stayed there 3+ partials til racked
6. Reverse hammer press(new weight) - warmed up pyramid style to 5-6 reps then dropped 2x 4/3
7. Shrugs - 2 behind back/DBs 120s/100s/80s and done to failure

Weights done in 41min - very intense session(seems they're getting more and more intense) and Im actually just as strong if not stronger than when starting w/MP etc

[kelkel]

Not used straps for years but if I was going really heavy and pushing some serious boundaries it wouldn't bother me in using them again.

At moment I use these Sports and Medical Supports - NEO G Neo G which work great for me

I actually have them and use them occasionally. Jut not quite the same as wraps though.

[kelkel]

Since hearing the story you told I've found a nice tightness, just support and my knees feel better. I will always use them, but only for 365 and above.

I've only used neoprene since that injury and couldn't imagine a leg day without them. Is there a particular brand you use? I haven't looked into them in about 20 years.....

[marcus300]

I actually have them and use them occasionally. Jut not quite the same as wraps though.

No they not wraps its what I use but like I said I would use wraps if I was pushing my boundaries every week

[clarky.]

Did tri's earlier

Lying db tri ex 1 working DD

CG bench 1 working DD

Behind the head tri ex 1 working DD. Cable v bar

Tri pd 1 working DD. Straight bar

I really need a pullback i am drained and my elbows were really sore the night i will defo be doing a pb from monday defo.

[Hazard]

Just gave a double red blood cell donation.....


So I walk in and fill out the form. They prick my finger and then take my BP. I see the cuff this guy is holding and it looks like it'll fit my daughter. I told him it was going to be too small but he didnt listen.....

164/116 - he goes "you're BP is really high man. Sit down for ten minutes and lets take it again."

So I asked him if they had a bigger cuff because a small cuff will skew the reading. I shit you not..... The cuff almost blew right off my arm.

So I relax for 10 minutes and he takes it again with a bigger cuff. All was good and they hooked me up.

My fiancé was laughing because on the way in there were four older men outside just BSing. I was walking in and one goes "holy fvck.... Look at that!" And I see them all looking at me. Another guy goes "I guess you don't have bulimia huh?" I said "nope..... I do have an eating disorder tho. I eat everything" haha

[almostgone]

Ah dang, lots of good posts and lifts today! I ended up shuttling the wife back and forth between the dentist and endodontist. Seems the root of a tooth that had a root canal years ago has cracked and that is why her crown and post came.out. Hopefully, it will stay in this time otherwise they recommended a dental implant, which is roughly 4-5 grand.
Only got 2 hours sleep, so didn't attempt to lift.
Off tomorrow night, so back will be addressed then and then probably hit chest Saturday and get back closer to schedule. In a pissy mood because I didn't get to lift.

[almostgone]

Don't forget the Foo Fighters...

Oops, I fumbled that one. Yes to Foo Fighters!

[almostgone]

Hmm, I see Cuz is in the dungeon with us.

[clarky.]

Morning guys/girks tri's a bit sore the day so good stuff i'm going to do delts and traps the day so i'll report back later.
Side note though av really got a sore neck don't know what happened can't turn my head very good so if it does not ease off i'll do back but i hope it's ok delts and traps are due.

[marcus300]

Just gave a double red blood cell donation.....


So I walk in and fill out the form. They prick my finger and then take my BP. I see the cuff this guy is holding and it looks like it'll fit my daughter. I told him it was going to be too small but he didnt listen.....

164/116 - he goes "you're BP is really high man. Sit down for ten minutes and lets take it again."

So I asked him if they had a bigger cuff because a small cuff will skew the reading. I shit you not..... The cuff almost blew right off my arm.

So I relax for 10 minutes and he takes it again with a bigger cuff. All was good and they hooked me up.

My fiancé was laughing because on the way in there were four older men outside just BSing. I was walking in and one goes "holy fvck.... Look at that!" And I see them all looking at me. Another guy goes "I guess you don't have bulimia huh?" I said "nope..... I do have an eating disorder tho. I eat everything" haha

Fukin love stories like this. Turning heads fining blood lol

Come on haz

[marcus300]

Ive just destroyed arms

It was immense


It was brutal


Arms and forearms are big full and numb

[Hazard]

Got delts and traps today..... I feel like I need to give the heavy presses a break. I'm going to warm them up real good and hit a lot of laterals. My traps tho...... I'm going to fry those haha.

Went to bed last night around 11-11:30pm. Woke up this morning at 6:30 and absolutely could not sleep anymore. My legs are still sore from leg day, my chest and arms are tight, my traps stick up like a mfkr.... It's going to be a good day :-)

[Bio-Active]

Hammer strength press



Incline machine press



Free motion flys



Cable crossovers



30 minutes low intensity cardio and done

[NACH3]

Got delts and traps today..... I feel like I need to give the heavy presses a break. I'm going to warm them up real good and hit a lot of laterals. My traps tho...... I'm going to fry those haha.

Went to bed last night around 11-11:30pm. Woke up this morning at 6:30 and absolutely could not sleep anymore. My legs are still sore from leg day, my chest and arms are tight, my traps stick up like a mfkr.... It's going to be a good day :-)

Ya know what's weird, Haz... When I pre-exhaust my delts/traps(yesterday and for the most part) my pressing is much more fluid(as all the blood is really in my shoulders) and I can press just as much if not a lil more w/out the pain(I know it's kinda backwards but I think it has a lot to do w/my R shoulder not getting totally warmed up b4 hand - starting w/my compound movements -

Back today... Deltsp/traps were nicely worked over - & sore

[BG]

I've only used neoprene since that injury and couldn't imagine a leg day without them. Is there a particular brand you use? I haven't looked into them in about 20 years.....

I use the longer inzers 2.5.


http://www.amazon.com/Inzer-Knee-Wra...JFWWRMC5HHBE1T

[Hazard]

Ya know what's weird, Haz... When I pre-exhaust my delts/traps(yesterday and for the most part) my pressing is much more fluid(as all the blood is really in my shoulders) and I can press just as much if not a lil more w/out the pain(I know it's kinda backwards but I think it has a lot to do w/my R shoulder not getting totally warmed up b4 hand - starting w/my compound movements -

Back today... Deltsp/traps were nicely worked over - & sore

Ill see how I feel. More than likely I'm going to pass up the presses this week. We'll see though.....

Havin my preworkout in a few and then heading in. I'm not looking forward to sweating like a pig though :-/

[Hazard]

[Hazard]

[BG]

That's sick.

[NACH3]

Back - feel very wide - and muscles feel/look full!

Stretching(static/dynamic) rolling abs leg raises etc

1. Straight atm pulldowns
2 feelers - 2w drop

2. Wide grip pulldowns(**new weight**)
2 feelers 1w(still misjudged so stayed there for first drop - can bump up more next time) + drop

3. Smith BB Bent Over rows(same new weight as last wk)
2 sets working up to my 1w DD

4. High pully rows
2 feelers 1w DD - holding contraction for 3+s slow Neg

5. Hammer strength seated rows(wide)
1w drop

6. Rack pulls
2 feelers 2w failure(almost puked)

7. Weighted hypers
2w

Weights done in 41min(intensity is picking up) More w/less

[Hazard]

I just got to the gym..... Drank 2 scoops of C4.... And I'm still tired. I just feel exhausted right now. Usually after a blood donation I feel great bu I've never done a double red donation where they put your plasma back in you. Idunno if it matters?

I'm about to kick this off and see how it goes

[NACH3]

I just got to the gym..... Drank 2 scoops of C4.... And I'm still tired. I just feel exhausted right now. Usually after a blood donation I feel great bu I've never done a double red donation where they put your plasma back in you. Idunno if it matters?

I'm about to kick this off and see how it goes

Weird plasma is what holds your hormones(so being returned back to you is a good thing) it could also be your platelets(which are also returned to you - if they're elevated prior I can see that making you tired as mine get highly elevated - hmmm

[Hazard]

Workout done...... All in all NOT BAD! My delts were pumped to hell. I looked big as shit lol

Downing a carb drink an then some protein..... Then a meal and in resting this weekend. My chest is loosening up a bit. It's still tight and there's a small indent where it's tight but the massages and ice are helping.

Look out Nach..... Attempting 365 when I'm healed ;-p

[clarky.]

I never got my session in i had some stuff to sort after work well pissed off but thats life i'll try and get it in the mora morning.

Edit tri's are total fried they are in bits.

[marcus300]

[marcus300]

[clarky.]

Fvcking love it now that was pain hahaha. It's like ma gym old nothing new old school style he does look funny with the beard though have a word big man

[Igifuno]

Just gave a double red blood cell donation..... So I walk in and fill out the form. They prick my finger and then take my BP. I see the cuff this guy is holding and it looks like it'll fit my daughter. I told him it was going to be too small but he didnt listen..... 164/116 - he goes "you're BP is really high man. Sit down for ten minutes and lets take it again." So I asked him if they had a bigger cuff because a small cuff will skew the reading. I shit you not..... The cuff almost blew right off my arm. So I relax for 10 minutes and he takes it again with a bigger cuff. All was good and they hooked me up. My fiancé was laughing because on the way in there were four older men outside just BSing. I was walking in and one goes "holy fvck.... Look at that!" And I see them all looking at me. Another guy goes "I guess you don't have bulimia huh?" I said "nope..... I do have an eating disorder tho. I eat everything" haha

Awesome. I was walking into my office building yesterday, and some was sitting in their car and yelled, "how much ya bench?" You know you're doing something right when you get comments like that.

On another note, i did something to the outer blade of my foot last night and not sure what. Worked arms, and at the end of the session, it started hurting. Got 10 mins cardio in before I could barely stand on it and I'm limping all around today.

Taking my daughter to NYC for the weekend for her birthday so not sure how that's going to go. I'm stopping in to hit shoulders/abs on the way home.

Hope everyone has a great Labor Day weekend.

[NACH3]

Fvcking love it now that was pain hahaha. It's like ma gym old nothing new old school style he does look funny with the beard though have a word big man

^^ you said it Clarky - Fvkin love it! I need a training partner for those fvkin forces into negs

@ Haz it's 375(bumped it this wk :P lol