**Marcus's HIT Dungeon**

[almostgone]

Just a smidge of snow here and a tad of ice, but possibly some snow on the way. Off work tonight. . Going to watch a movie with the wife and the beast and eat some soup and crash back out for a while. Thinking I may get up around 3 or 4 and walk down to the shop to lift.

[almostgone]

LMAO, and work just called. Said if I want to come in, they have rooms.reserved at the nearby Holiday Inn so I wouldn't have to worry about driving home. WTF, who wants to get locked in @ work.
It's a generous offer on their part, but I believe I'll keep my @ss right here at home.

[NACH3]

Delts/traps no pressing RC is on fiya(shooting up into my ear/neck/down arm(all three nerves) and in fingers(the usual feeling after delts oh well gotta good Fvkin session in!

Stretching RCs abs
Pre-exhaust

Side laterals holding leaning out
3 warm ups(pyramiding up) to 2w(8-12) DD partials into 1/4s into no movement

Rev grip front raises
2w 10/6+ DD(same weight) 6/3 long negs

Upright rows
2w drop higher rep range

Rev cable flys
2w drop high end reps

Shrugs
DB only
Ran the rack X2 - 100s-->5lbs to 30s then again holding top of contraction for 5sec

Weights done in 32min not counting stretching etc

[Igifuno]

LMAO, and work just called. Said if I want to come in, they have rooms.reserved at the nearby Holiday Inn so I wouldn't have to worry about driving home. WTF, who wants to get locked in @ work. It's a generous offer on their part, but I believe I'll keep my @ss right here at home.

Smart man.

[DCI]

Back was intense bought new headphones they are brilliant at blocking out all the noise in the gym. Weirdly this is why I wasn't training as hard as previous as I was being distracted as my old head phones were fcked.

So sore now haha and will be tomorrow.

[Bodacious]

smart man.

x2... Wtf

[Sfla80]

LMAO, and work just called. Said if I want to come in, they have rooms.reserved at the nearby Holiday Inn so I wouldn't have to worry about driving home. WTF, who wants to get locked in @ work.
It's a generous offer on their part, but I believe I'll keep my @ss right here at home.

Damm dude smart move.....do u always work lol???

[Sfla80]

Just back from mri.....

Trying to read this damn thing myself.....cd on computer and YouTube on the phone lol

[clarky.]

Can I have your kidneys, liver, heart and prostate? that would help me a great deal xxx

YOU BIG MAD MOTHER FVCKER. You are just class lmfao mate, i was just being kind though ffs.

I might share but i know you will just take it all ffs

[clarky.]

Great back and shoulder's today! All straight sets, couple drops here and there.

D handle pulldowns: 2 sets 10-12
Smith supported rows: 2 sets 6-8 with DD on last. Perfect exercise for drops.
T-Bars with olympic bar: 2 sets about 8 reps each. Stayed a plate or so shy of real heavy. Easing back into them. Felt good, saw some stars...
Dumbell simultaneous rows: 2 sets 10-12 reps. Starting to like these.
Barbell shrugs: 2 sets 10-12

Smith presses: 2 sets 8-10 reps then drop on last
Laterals: 2 sets 12ish reps. Always feel better with higher reps on these for me
Supported bent-over laterals: 2 sets 12-15 reps

Pumped up after this one. Real good feel. Just one of those days everything felt right for a change. WTF.

Very nice session kel.

[Igifuno]

Just back from mri..... Trying to read this damn thing myself.....cd on computer and YouTube on the phone lol

Did you figure it out? How's it look.

[clarky.]

Delts/traps no pressing RC is on fiya(shooting up into my ear/neck/down arm(all three nerves) and in fingers(the usual feeling after delts oh well gotta good Fvkin session in!

Stretching RCs abs
Pre-exhaust

Side laterals holding leaning out
3 warm ups(pyramiding up) to 2w(8-12) DD partials into 1/4s into no movement

Rev grip front raises
2w 10/6+ DD(same weight) 6/3 long negs

Upright rows
2w drop higher rep range

Rev cable flys
2w drop high end reps

Shrugs
DB only
Ran the rack X2 - 100s-->5lbs to 30s then again holding top of contraction for 5sec

Weights done in 32min not counting stretching etc

Nice session nach.

[NACH3]

Nice session nach.

Thx Clarky.... Rest up, then it's back to tearin' it up

[GirlyGymRat]

I did another cardio hour. Tabata intervals. Tomorrow weights. Picking out the body part tomorrow. Prob back

[Viking13]

I did another cardio hour. Tabata intervals. Tomorrow weights. Picking out the body part tomorrow. Prob back

Niiiiice on the tabata intervals.

35 min on the bike. 130bpm in the heart rate. Just some fat burning. The some additional chasing my kid through all this damn snow.

[Sfla80]

Did you figure it out? How's it look.

Lmao not a clue man.

I know what I'm looking for....the meniscus would be all black in mri if it's good. Any white areas means a tear or something .

I see white spots but I can even tell what area I'm looking at.

I'm just gonna drive my self crazy trying to figure it out....just gonna wait until.tuesday apt with the doc :/

Mri was nice though....got a good 20 min power nap lol

[kelkel]

have 10 inches here....

Been saying that all my life.

[NACH3]

Been saying that all my life.

Telling yourself doesn't count.

[kelkel]

Telling yourself doesn't count.

Oh, you and BG are on fire I tell ya!

[almostgone]

Damm dude smart move.....do u always work lol???

Usually 6-7 days/week. I'd really like.to get.it down to 6 days every other week.

[almostgone]

Lmao not a clue man.

I know what I'm looking for....the meniscus would be all black in mri if it's good. Any white areas means a tear or something .

I see white spots but I can even tell what area I'm looking at.

I'm just gonna drive my self crazy trying to figure it out....just gonna wait until.tuesday apt with the doc :/

Mri was nice though....got a good 20 min power nap lol

Hope it turns out to be nothing serious/ is something that will heal on its own.

[almostgone]

Light mixture of sleet and snow here. Not too bad really. Watching another movie with the wife and the beast. Nice to get to spend a little time with them.
Back lift defo on the agenda today. May be this morning, might be this evening, but its definitely happening.

[Hazard]

Driving home from the bar in this shit weather. An otherwise 40 minute drive has taken me 90 minutes so far with about 20 more to go :-(

[almostgone]

Drive safely, Haz. Go home and get some.......rest?

[Hazard]

Drive safely, Haz. Go home and get some.......rest?

Home now.... Feet up in the recliner.... Watching iron chef and eating lol. Bed will soon follow

[marcus300]

Workout was none productive

Pointless in posting it because it was poor just going through the motions.

Will use how fuked off I am to fuel my next workout.

[almostgone]

^^^ I think that is just part of the ritual isn't it. Bet your next one will be a real humdinger.

Edit: Marcus, that is how I was this past week when I just went to the shop and only moderately worked upper body/broke a sweat, since I was giving the quad a rest. My first HIT lift after that was shoulders, and it was a real no-shitter.
I bet your next session will be almost inhuman.

[almostgone]

Home now.... Feet up in the recliner.... Watching iron chef and eating lol. Bed will soon follow

Snow has picked up a bit now here. Probably won't amount to more than an inch or two.

[almostgone]

Workout was none productive

Pointless in posting it because it was poor just going through the motions.

Will use how fuked off I am to fuel my next workout.

Which causes you more issues when you have a bad lift, Marcus? Is it stress/mental or injury related/physical? I think for me, it is when I have problems leaving work/life problems
outside the gym/shop where I lift.

[marcus300]

Which causes you more issues when you have a bad lift, Marcus? Is it stress/mental or injury related/physical? I think for me, it is when I have problems leaving work/life problems
outside the gym/shop where I lift.

Its focus which is a mental side. I do have things on my mind regarding a project what I am doing but that's a good thing its just a mental side which I didn't have control of.

[novastepp]

My legs are freaking toasted from yesterday. Quads, hams, glutes, even the calves are tender. Get as much rest as possible for them today, but with two little kids that will equal...about...zero.

[Bodacious]

Clocking in this morning guys/gals!!

17.5 to 18 inches of snow now and it is still coming down.

I have delts/traps on the menu today. Hopefully it will be a good one. Arms are a little sore not to bad though.

Hope everyone has a good Saturday!

[Sfla80]

Clocking in this morning guys/gals!!

17.5 to 18 inches of snow now and it is still coming down.

I have delts/traps on the menu today. Hopefully it will be a good one. Arms are a little sore not to bad though.

Hope everyone has a good Saturday!

U r going out in all that!?

[GirlyGymRat]

Workout was none productive Pointless in posting it because it was poor just going through the motions. Will use how fuked off I am to fuel my next workout.

There are days like this.....

[GirlyGymRat]

U r going out in all that!?

That's what I'm thinking. I'm thinking cuddling, fire, and hot sugar free hot chocolate. A perfect reason to cuddle.....or cook meals for the week!

[NACH3]

Morning guys... Be safe in that snow(Bod what the hell are you thinking lol.. Your state is probably in a 'A state of Emergency') you crazy MFers) - well did you walk or drive?

I definitely hammered my delts and my traps are wicked sore! I did do rears too! Just forgot to post it... I think arms are on the menu.

Have a great day everyone!

[i_SLAM_cougars]

I had a good old time driving to the gym with all the snow on the ground. Did some doughnuts in the parking lot too since the parking lot was empty.

Been babying a herniated disc in my back for awhile, so I've been biding my time catching up on some weak points. Killing calves, arms (trying to rebuild the 2.5" I lost on my right arm which is ALL tricep loss),
side delts, forearms, and abs.

[GirlyGymRat]

I had a good old time driving to the gym with all the snow on the ground. Did some doughnuts in the parking lot too since the parking lot was empty. Been babying a herniated disc in my back for awhile, so I've been biding my time catching up on some weak points. Killing calves, arms (trying to rebuild the 2.5" I lost on my right arm which is ALL tricep loss), side delts, forearms, and abs.

I am going to have to baby my back too so I like you approach to attack weak areas. I am heading out later today. Report later.

[Hazard]

Snow has picked up a bit now here. Probably won't amount to more than an inch or two.

12" so far with an expected total of 20"

I'm hoping the upcoming generation of kids haven't lost all values and they still come around wanting to shovel for $$ lol

[NACH3]

12" so far with an expected total of 20"

I'm hoping the upcoming generation of kids haven't lost all values and they still come around wanting to shovel for $$ lol

Thats true they'll be out in full force w/4" on the ground now... Half of em couldn't even finish the job :-p