**Marcus's HIT Dungeon**

[Bio-Active]

Well, telling my boss to go piss up a rope did absolutely no.good. Another 7 day work week this week. Been buying silver bullion/ silver eagles and small amounts of gold bullion/gold eagles with some of the OT money. I'll post up next time I do. The f-in spot price on both seems to drop within hours of my purchases. Maybe y'all can get a decent deal.

Sorry to hear man. We all need and look forward to our time off!

[calgarian]

So i was feeling better and Now I am sick, coughing ...FML

[almostgone]

So i was feeling better and Now I am sick, coughing ...FML

Lots of sneezing and sniffling going on here in SC. When I wake up my eyes itch so much, I'd like to drag a yard rake through them.

[novastepp]

Ez curls, and DB concentrations last night for bis. Concentration on the contraction piece and used double drops. Failed at 5 on the concentrations and did 5 assisted reps and then upped the weight by 50% and tried negatives, but only could hold out for 2.

Rope pulldowns for tris so my wife could assist. Very heavy and I felt some pain in my tendons on my right tri, so I used drops and skipped negatives for this exercise. Then did overhead DB extensions. Tried single arm, but decided against it...new to it, and I need to practice with light weight to nail down form. So I upped my DB and did double arm, which was still destruction. Failed at 7, dropped and failed at 4. Went back up in weight, sat down, and had my wife help me with 3 agonizing negatives.

Next time I hit arms I will do 3 exercises for bis and 3 for tris, but I hadn't done arms in a week and a half, maybe two weeks and wanted to go HIT, but sort of ease them back in with the volume of exercises.

Already sore though this morning...so did the job.

Kick ass!!

[almostgone]

Got my shot this morning and most of the grocery shopping done. Bed time so I can lift tonight. Currently have 270 lbs. of mastiff trying to invade my side of the bed. Think he's trying to steal the breeze off of my fan.
Good night/day, everyone.

[almostgone]

Oh yeah, more salmon and egg whites for breakfast. Guys at work are catching hell from it, too.

[kelkel]

Snapped a pic after my chest workout today..... This is one week on cycle.

Look good Haz!

[kelkel]

Old school tbar (very please here got 4 45s) been at least a month or more since I did that movement

One of (if not the) best back exercises there is for thickness, imho. Always one of my favorites.

[kelkel]

25 minutes of stinking cardio. Back to the house for a shower.

Which part stinks, you or the cardio?

It's good for you brother

Just threw up a little....

[clarky.]

Just back from doing bi's gym was really busy but got what i needed.

CCC 1 working DD. **new weight**

Incline db curl 1 working DD

Db preacher 1 working 1 drop 3 neg a side

Wrist curls 2 sets a side high rep

Db hammer curls 2 sets

Cable curl 1 working 1 drop

Done, great wee session.

[novastepp]

Ez curls, and DB concentrations last night for bis. Concentration on the contraction piece and used double drops. Failed at 5 on the concentrations and did 5 assisted reps and then upped the weight by 50% and tried negatives, but only could hold out for 2.

Rope pulldowns for tris so my wife could assist. Very heavy and I felt some pain in my tendons on my right tri, so I used drops and skipped negatives for this exercise. Then did overhead DB extensions. Tried single arm, but decided against it...new to it, and I need to practice with light weight to nail down form. So I upped my DB and did double arm, which was still destruction. Failed at 7, dropped and failed at 4. Went back up in weight, sat down, and had my wife help me with 3 agonizing negatives.

Next time I hit arms I will do 3 exercises for bis and 3 for tris, but I hadn't done arms in a week and a half, maybe two weeks and wanted to go HIT, but sort of ease them back in with the volume of exercises.

Already sore though this morning...so did the job.

Kick ass!!

forgot about forearms! Also did BB wrist curls until I hit failure at around 13 I believe. And did 3 sets to failure.

Also did varying degrees of forearm DB exercises as well.

Going to start prioritizing them a bit more. Dont think i would be able to throw them in at the beginning of the arm workout, but may do them with calves??

[Sfla80]

One of (if not the) best back exercises there is for thickness, imho. Always one of my favorites.

Agreed kel.

I actually posted a video of me doing these for ur critique maybe 2 years ago

[kelkel]

25 minutes of stinking cardio. Back to the house for a shower.

It's good for you brother

Agreed kel.

I actually posted a video of me doing these for ur critique maybe 2 years ago

I remember it.

[Rusty11]

Well, telling my boss to go piss up a rope did absolutely no.good. Another 7 day work week this week. Been buying silver bullion/ silver eagles and small amounts of gold bullion/gold eagles with some of the OT money. I'll post up next time I do. The f-in spot price on both seems to drop within hours of my purchases. Maybe y'all can get a decent deal.

Another 7 day work week?? Well, that really sux. Good thing about being a teacher...a-holes can't F with you and in a few weeks, I'll be off for 2+ months
Hang in there.

[BG]

Hey guys whats up! Training is getting better and better, work is insane, crunch time house has to be dome by end of March, doesnt look good Keep up the good work, hopefully Ill get some time to post !

[almostgone]

Which part stinks, you or the cardio?.

Both, especially me post-cardio.

[almostgone]

Hey guys whats up! Training is getting better and better, work is insane, crunch time house has to be dome by end of March, doesnt look good Keep up the good work, hopefully Ill get some time to post !

End of March? Dang and I thought I was overworked. Really glad to hear the training is going well!
I was the victim of a conspiracy tonight. The wife shut my alarms off and I slept like a rock. She worries too much and said I needed to rest. Pffft, I'm too tired to catch up on rest.
Did have some really vivid/violent dreams though which made for good entertainment. She promised not to tinker with my alarms tomorrow, actually surprised I didn't snap awake when she was messing with my phone.
On a side note, my potassium is barely back in range, but it is in range. My Dr. was right about the ratio of potassium to sodium having an effect on BP. My BP at the office today was 116/72, which is outstanding for me.

[NACH3]

What's up guys and GGR!

Delts today and it was a good one(locking out behind my head now) hurts but as each set and rep goes up its opening up!

Strict presses(smith on floor under bar) forcing lock out and holding for 3sec pause
2warm ups 3x 10-12(or failure first no spot so RP'd it to at least 10+

Straight bar front raises s/s'd w/cable front raises
To failure at 10(RP'd when needed) - 15 on cables
4cycles

DB press
4x 12 or failure & RP'd to go beyond

Rev DB flys s/s'd w/high rows w/rope(above face 2sec hold)
4cycles - 20/15-20 to failure and beyond

Viking press
2x Max reps heavy 10-12 to and beyond failure

Great delt w/o and I'm increasing ROM which is very hard to believe :-p bug very happy

[clarky.]

Morning guys and girls. Chest is right sore the day so good stuff bi's are a bit sore and tight so doms as well a think. Rest the night then back to it friday, well back to work now i'll catch up the night if am not sleeping haha really tired lately.

[NACH3]

Morning HITers,

Delts are nice and sore! It's been a long time since I've had DOMS like this... My whole upper body is just in pain(good pain) don't know what I'm hitting today but something will get trashed!

Hope you all have a bada$$ day!

[NACH3]

forgot about forearms! Also did BB wrist curls until I hit failure at around 13 I believe. And did 3 sets to failure.

Also did varying degrees of forearm DB exercises as well.

Going to start prioritizing them a bit more. Dont think i would be able to throw them in at the beginning of the arm workout, but may do them with calves??

Try pre-exhausting forearms into arms - it's fvkin brutal... I couldn't even twist the cap off my drink let alone grip that or the fat(axel bar) - but boy was it a great session

[Bio-Active]

Happy Thursday hitters' trashed legs today... Looking forward to being miserable later today!

[novastepp]

Try pre-exhausting forearms into arms - it's fvkin brutal... I couldn't even twist the cap off my drink let alone grip that or the fat(axel bar) - but boy was it a great session

I will try it sometime to see how well I can perform arms afterward. I would assume that it might make my forearms fatigure before my biceps on bicep exercises, but ya never know. Should be a shit show!

[novastepp]

What's up guys and GGR!

Delts today and it was a good one(locking out behind my head now) hurts but as each set and rep goes up its opening up!

Strict presses(smith on floor under bar) forcing lock out and holding for 3sec pause
2warm ups 3x 10-12(or failure first no spot so RP'd it to at least 10+

Straight bar front raises s/s'd w/cable front raises
To failure at 10(RP'd when needed) - 15 on cables
4cycles

DB press
4x 12 or failure & RP'd to go beyond

Rev DB flys s/s'd w/high rows w/rope(above face 2sec hold)
4cycles - 20/15-20 to failure and beyond

Viking press
2x Max reps heavy 10-12 to and beyond failure

Great delt w/o and I'm increasing ROM which is very hard to believe :-p bug very happy

When you say you lock out those smiths... are your elbows locked or just shy of locking?

[NACH3]

When you say you lock out those smiths... are your elbows locked or just shy of locking?

I'm concentrating on a 3sec hard lockout hold(at top) externally rotating my shoulders(elbows) as if I were performing an Oly Lift(they push their heads thru while keeping the line in the center of the body at the same time) it's great for your tris as they're the synergistic dominant muscle(especially on lockouts)

I also will say I'm doing this to help open my shoulder up as well as getting my R arm to fire like(& as hard as my L) -- when I first started it was I thought my triceps got torn but it was not used to firing like it is now(I had a little imbalance in tri but it's widened and thickened already)

[NACH3]

I will try it sometime to see how well I can perform arms afterward. I would assume that it might make my forearms fatigure before my biceps on bicep exercises, but ya never know. Should be a shit show!

It definitely hurts lol - but it's a great pre-exhaust - I don't recommend it al the time - you can always finish with them too

[Sfla80]

Was snapping pics this morning. I have lost a lot. Still look decent when have a pump going. Down a good 8-10#s.

Been a rough 2-3 months. Diet has been shit.

On a good note. Haven't hit legs in probably 4 months solid at least, a few light session here and there. Quads still have some shape.

Very embarrassed about upper body but figured I would still post these up.

[BG]

End of March? Dang and I thought I was overworked. Really glad to hear the training is going well!
I was the victim of a conspiracy tonight. The wife shut my alarms off and I slept like a rock. She worries too much and said I needed to rest. Pffft, I'm too tired to catch up on rest.
Did have some really vivid/violent dreams though which made for good entertainment. She promised not to tinker with my alarms tomorrow, actually surprised I didn't snap awake when she was messing with my phone.
On a side note, my potassium is barely back in range, but it is in range. My Dr. was right about the ratio of potassium to sodium having an effect on BP. My BP at the office today was 116/72, which is outstanding for me.

Great to hear about your BP! Sleeping in sounds good, if you didn't hear her change your phone you must have been out cold.

[BG]

Was snapping pics this morning. I have lost a lot. Still look decent when have a pump going. Down a good 8-10#s.

Been a rough 2-3 months. Diet has been shit.

On a good note. Haven't hit legs in probably 4 months solid at least, a few light session here and there. Quads still have some shape.

Very embarrassed about upper body but figured I would still post these up.

Still looking good. STEP THE DIET UP!

[almostgone]

Great to hear about your BP! Sleeping in sounds good, if you didn't hear her change your phone you must have been out cold.

I was. Usually any small noise around me sets me off like booby trap. Beginning to wonder if she roofied my breakfast or something.

[-Ender-]

Legs yesterday after work. I did dropsets on.....hell it doesn't matter, I destroyed the damn things. Heavy and failure.

Today: Walking at work is just one controlled fall after another. Sitting down is an uncontrolled fall. Going up stairs is just ok, coming down them is brutal.

There is a certain euphoria to knowing that you took it that far. Makes you feel accomplished and a tiny smile creeps in when the soreness is nagging.
Now it's feed, repair, and grow.

[BG]

I was. Usually any small noise around me sets me off like booby trap. Beginning to wonder if she roofied my breakfast or something.

Did any where on your private parts feel weird that morning?

Missing a kidney? Is she driving a new BMW?

[Proximal]

Legs yesterday after work. I did dropsets on.....hell it doesn't matter, I destroyed the damn things. Heavy and failure.

Today: Walking at work is just one controlled fall after another. Sitting down is an uncontrolled fall. Going up stairs is just ok, coming down them is brutal.

Reacquainting myself with leg workouts again. Made the mistake of standing at the urinal instead of sitting on the toilet. Legs started to shake so bad - well that didn't turn out well - it was a great workout.

[RaginCajun]

Reacquainting myself with leg workouts again. Made the mistake of standing at the urinal instead of sitting on the toilet. Legs started to shake so bad - well that didn't turn out well - it was a great workout.

Remind me of GBrice, he pees sitting down

[almostgone]

Did any where on your private parts feel weird that morning?

Missing a kidney? Is she driving a new BMW?

LOL, I did notice some cash gone from my wallet and a fresh round of charges from Amazon. Hope she at least bought me something.

[almostgone]

Mixing up a shake and trying to get my mind right.

[InternalFire]

Almostgone, wtf, "trying"? Where's the certainty in that? You mix your shake, down it, set your mind right, and go destroy that workout RIGHT NAW!

[almostgone]

Almostgone, wtf, "trying"? Where's the certainty in that? You mix your shake, down it, set your mind right, and go destroy that workout RIGHT NAW!

LOL, I'm a night shift worker, so I had been up about 11 minutes when I posted that. It takes me a few to.get the mind processing and the fire lit.

[almostgone]

Jeez, walked into a disaster @ work again tonight. Just trying to tackle one job, then move on to the next victim.

Seated d'bell curls- 2 w/u, Work-4+,drop ,3+,drop ,5+,drop,3+ reps and 2 cheat reps with a long 5 count neg.
Incline d'bell curls- 2 w/u, Work-4,drop,3+_drop,3+ - 3+ reps.
Wide grip cable curls- Work 1- 4 reps w/ a 5 count positive, 2 count hold @ contraction, and a 5 count negative. Drop a bit of weight. Work2- 3 reps w/ a slow 10 count negative.
Close grip Smythe press- 2 w/u, Work1-4,drop,3,drop,3. 1 minute rest. Work2- 5 reps w/ a long 10 count hold @ 2/3 way into rep.
Triceps pressdown w/ bent handle- 2 w/u, Work-3,drop,3+,drop,6+ reps.

Arms were shot at this point . 41 minutes. Feeling good with a nice burn from delts to elbows.

[Hazard]

Just gettin outa work myself..... Can't wait to get home