**Marcus's HIT Dungeon**

[Sfla80]

What did u end up with ???


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[AKD_FitChick]

Lol all stacks are different but yeah I'll be stoked the day I do entire stack.

Well I've always had cars this was my first truck. Dodge Ram big horn. Love the truck, but kinda sucks with the baby. No room.

Buying a Optima hybrid. Almost fully loaded. The truck was a lease and I'm upside down. But they gave me a great deal and got out of the lease!


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I bought a Sonata, fully loaded limited. The freaking thing has air conditioned seats in front and back. The entire roof is a window that opens. I love it. It's incredible. I haven't figured it out all out yet.

The Optima is very similar I think to the Sonata. Rams are a favorite of mine. I am was a Ford girl personally, but I have owned GMC's as well.

5 years ago I wouldn't have bought a Hyundai or a Kia, but there have MASSLY improved and you can't beat the warranty on them. Mine is silver and sexy with chrome details and light gray leather seats with black marbling detail. It fits me perfect. I own a car and I love it.

Just looked yours up....that's a sexy car! Sedans can be so sexy now.

[AKD_FitChick]

Lol all stacks are different but yeah I'll be stoked the day I do entire stack.

Well I've always had cars this was my first truck. Dodge Ram big horn. Love the truck, but kinda sucks with the baby. No room.

Buying a Optima hybrid. Almost fully loaded. The truck was a lease and I'm upside down. But they gave me a great deal and got out of the lease!


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I got a great deal on mine as well. I just kept walking out and they didn't have a choice, but to come down in price. Well under KBB.

If you haven't signed walk out a few times....lol!

[Sfla80]

Auto nation doesn't negotiate price lol. But they did good getting me out of my lease.

My car before the Ram was an Optima and was exactly like u said entire roof is a window. Heated and air conditioning seats. I was so happy with that car.

Warranty was my main factor. With the new car also.

And doesn't get any sexier then driving around with car seat and baby in back hahah


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[AKD_FitChick]

Auto nation doesn't negotiate price lol. But they did good getting me out of my lease.

My car before the Ram was an Optima and was exactly like u said entire roof is a window. Heated and air conditioning seats. I was so happy with that car.

Warranty was my main factor. With the new car also.

And doesn't get any sexier then driving around with car seat and baby in back hahah


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LOL! I did it too, baby wise that is! My baby is a teen now. It's crazy, cause I feel so young. Well technically I am still.

Good you are going back to what you know. They are great rides. I am WAY impressed with the way they have grown. Warranty was the main factor for me as well.

Congrats!!! What color did you get? They are so sexy.

[Sfla80]

LOL! I did it too, baby wise that is! My baby is a teen now. It's crazy, cause I feel so young. Well technically I am still.

Good you are going back to what you know. They are great rides. I am WAY impressed with the way they have grown. Warranty was the main factor for me as well.

Congrats!!! What color did you get? They are so sexy.

White. It's used. 2015 but only 17k on it. I think good investment. Wanted to lower my payments. Start saving more.

Last Optima I think might have looked like urs lol: silver with chrome


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[AKD_FitChick]

White. It's used. 2015 but only 17k on it. I think good investment. Wanted to lower my payments. Start saving more.

Last Optima I think might have looked like urs lol: silver with chrome


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White is perfect!!

Mine is a year old. Get it right at the sweet spot. Already depreciated, still great warranty. I got mine for 3k under KBB. I used to buy only new every 2-3 years, but I quit that and realized 1-2 years old it the best place! I looked at he 2017 and for 10k more it wasn't worth it. There was absolutely no differences.

I bet you guys are stoked. A new ride always feels great.


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[Sfla80]

White is perfect!!

Mine is a year old. Get it right at the sweet spot. Already depreciated, still great warranty. I got mine for 3k under KBB. I used to buy only new every 2-3 years, but I quit that and realized 1-2 years old it the best place! I looked at he 2017 and for 10k more it wasn't worth it. There was absolutely no differences.

I bet you guys are stoked. A new ride always feels great.


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Yeah we are. She just got her new one few months ago. Very nice Mazda SUV. She leases.

And agreed that 1-2 year mark is perfect.




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[Capebuffalo]

Chest done guys. Felt good/strong. Had to improvise a lot too. Got in there early thinking would be slow but I was wrong.

Bb incline 3w 1f 2w (235 bb always seems weak ) all reps had 2 sec pause on chest. Dd

Flat db flies 2w 1d

Incline db flies 2w 1d

Pec/dec 3w 2 slots from whole stack. Ddd

Done, had to make it quick. In process of buying a new car.

Also very jealous of akd! Your back is absolutely amazing!




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Nice work buddy. How's the back?

[Sfla80]

Nice work buddy. How's the back?

It hurts constantly still. Spasms have dropped off a good amount except while sleeping.

Leg radiating still the main issue. Can't believe how my how leg can hurt from back injury. (I know nerve damage) but just weird to me, that my foot feels like it's broken.

Good news is I catch my self doing a certain movement/or getting up, and expect that shock of pain in the back and I don't get it. So that's a plus.

Appreciate you asking. Trying to not talk about it anymore here. I'm sure everyone gets tired of hearing about it. 2nd shot is Monday, and still nervous as hell again.

I saw your shoulder is still messed up. No improvement? Not sure if I remember did u go to docs? Any word on what it might be?


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[Capebuffalo]

It hurts constantly still. Spasms have dropped off a good amount except while sleeping.

Leg radiating still the main issue. Can't believe how my how leg can hurt from back injury. (I know nerve damage) but just weird to me, that my foot feels like it's broken.

Good news is I catch my self doing a certain movement/or getting up, and expect that shock of pain in the back and I don't get it. So that's a plus.

Appreciate you asking. Trying to not talk about it anymore here. I'm sure everyone gets tired of hearing about it. 2nd shot is Monday, and still nervous as hell again.

I saw your shoulder is still messed up. No improvement? Not sure if I remember did u go to docs? Any word on what it might be?


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If you don't mind telling me I don't mind hearing. Hell I asked. Sorry man I was hoping the one epidermeral would work. But they said maybe 3? Maybe the next one is the one. If you don't get that shock on some movements that's an improvement.

Shoulder is better. Not 100 but better.

[Sfla80]

Agreed wasn't putting all my eggs in one basket. Honestly didn't think the shot would work at all. So definitely happy so far.


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[Sfla80]

Glad the shoulder is better sir. Get ready for next comp! Coming for u


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[Capebuffalo]

Glad the shoulder is better sir. Get ready for next comp! Coming for u


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You and Nacho? Damn. Let's do it.

[clarky.]

Chest done guys. Felt good/strong. Had to improvise a lot too. Got in there early thinking would be slow but I was wrong.

Bb incline 3w 1f 2w (235 bb always seems weak ) all reps had 2 sec pause on chest. Dd

Flat db flies 2w 1d

Incline db flies 2w 1d

Pec/dec 3w 2 slots from whole stack. Ddd

Done, had to make it quick. In process of buying a new car.

Also very jealous of akd! Your back is absolutely amazing!




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Nice session there Sfla.

[clarky.]

Morning Fellas/Ladies, bi's and lats are sore the day. Going to do chest snd tri's in a wee while i will report back later.

[Capebuffalo]

Morning Clarky Marcus Nacho Ad Song and D

[clarky.]

Morning Cape, how you doing ? How's the shoulder.

[Capebuffalo]

Morning Cape, how you doing ? How's the shoulder.

Better. Not whole but better.

[clarky.]

Better. Not whole but better.

Great, ok off right now to do some damage. Report back later mate.

[Sfla80]

Nice session there Sfla.

Thanks clarky


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[songdog]

Good morning Marcus Cape Nach Ag D Clarky coffee is good this morning

[NACH3]

Morning Marcus, AG, Cape, Clarky, D, Sfla, Song...

Had a great night out with the new woman I'm seeing(8 yrs my senior) damn is damn is she Hot and lots of fun ... we saw a live funk band it was a good ending to the training wk(had a few drinks too(no cal's) titos & seltzer(rocks) doubles... lots of fun just & I just got home! So resting and taking off today then back at it tomorrow w/chest bis!

Enjoy the w/e everyone!

Btw my lats are smoked from yesterday's session feels great

[Capebuffalo]

Morning Marcus, AG, Cape, Clarky, D, Sfla, Song...

Had a great night out with the new woman I'm seeing(8 yrs my senior) damn is damn is she Hot and lots of fun ... we saw a live funk band it was a good ending to the training wk(had a few drinks too(no cal's) titos & seltzer(rocks) doubles... lots of fun just & I just got home! So resting and taking off today then back at it tomorrow w/chest bis!

Enjoy the w/e everyone!

Btw my lats are smoked from yesterday's session feels great

What's up Player?

[AKD_FitChick]

Morning Marcus, AG, Cape, Clarky, D, Sfla, Song...

Had a great night out with the new woman I'm seeing(8 yrs my senior) damn is damn is she Hot and lots of fun ... we saw a live funk band it was a good ending to the training wk(had a few drinks too(no cal's) titos & seltzer(rocks) doubles... lots of fun just & I just got home! So resting and taking off today then back at it tomorrow w/chest bis!

Enjoy the w/e everyone!

Btw my lats are smoked from yesterday's session feels great

Ohhh a new woman and a cougar!!! High five to you.

The start of dating is so exciting. Live it up!

Are you in the Midwest?


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[clarky.]

Morning Marcus, AG, Cape, Clarky, D, Sfla, Song...

Had a great night out with the new woman I'm seeing(8 yrs my senior) damn is damn is she Hot and lots of fun ... we saw a live funk band it was a good ending to the training wk(had a few drinks too(no cal's) titos & seltzer(rocks) doubles... lots of fun just & I just got home! So resting and taking off today then back at it tomorrow w/chest bis!

Enjoy the w/e everyone!

Btw my lats are smoked from yesterday's session feels great

Sounds great big guy.

[clarky.]

Hi Fellas/Ladies, just back from ma session, It went well.

Pec dec 2 sets high rep, stack as it only went to 85k so thats how sets

Slight incline db press 1 working 1 drop **new weight**

Decline bb 1 working 1 drop **new weight**

Flat bb 1 working 1 drop smith

Some light cable fly to finish

Db french curl 1 working 1 drop

Behind head tri ex 2 working 1 drop V bar

Db kick backs 2 working

Seated tri press 1 working 1 drop

Done fucked fried exhausted hahaha well chuffed.

[AKD_FitChick]

Hi Fellas/Ladies, just back from ma session, It went well.

Pec dec 2 sets high rep, stack as it only went to 85k so thats how sets

Slight incline db press 1 working 1 drop **new weight**

Decline bb 1 working 1 drop **new weight**

Flat bb 1 working 1 drop smith

Some light cable fly to finish

Db french curl 1 working 1 drop

Behind head tri ex 2 working 1 drop V bar

Db kick backs 2 working

Seated tri press 1 working 1 drop

Done fucked fried exhausted hahaha well chuffed.

Damn!!! You should be fried after that!!! Damn!


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[AKD_FitChick]

Morning all! Off to do back!!!

To tear it up or to not tear it up...that is the question?

F*CKING TEAR IT UP! That's my answer




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[clarky.]

Damn!!! You should be fried after that!!! Damn!


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I am D, i really am.

Morning all! Off to do back!!!

To tear it up or to not tear it up...that is the question?

F*CKING TEAR IT UP! That's my answer




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Yeeeees fucking SMASH it D. I love back day.

[AKD_FitChick]

F*ck me I have turned into a grunter lol!

That means I am tearing shit up!

Digging deep!

[Sfla80]

Morning everyone!

Just crushed my arms!

Incline db curls 2warm 2w 1d slow negatives

Bent over ISO db curls 2w 1d slow squeezing negatives

Hammer strength preacher CG curls 2f 2w (new weight) dd

Seated ez French press 3f (was on flat bench with no back rest. So was feeling it out) 1w (95) dd

Hammer strength dips 3w ( worked in with someone so couldn't do drops)

Db kick backs 2w

Reverse grip single arm cable pd 3 sets




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[clarky.]

F*ck me I have turned into a grunter lol!

That means I am tearing shit up!

Digging deep!

Hahaha yeeees D, nice weight girl.

[clarky.]

Morning everyone!

Just crushed my arms!

Incline db curls 2warm 2w 1d slow negatives

Bent over ISO db curls 2w 1d slow squeezing negatives

Hammer strength preacher CG curls 2f 2w (new weight) dd

Seated ez French press 3f (was on flat bench with no back rest. So was feeling it out) 1w (95) dd

Hammer strength dips 3w ( worked in with someone so couldn't do drops)

Db kick backs 2w

Reverse grip single arm cable pd 3 sets




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Nice session Sfla

[AKD_FitChick]

Okay guys, I don't know if it was you all pushing me or what, but I brought it today. Hit some personal bests. I wasn't scared to try for more either. Cape pushed me to even get partials if I could last night, so I went in with that mind set......here goes. My endurance went into over drive, but I just kept going till I couldn't.........

Back
H&S underhand high row superset with H&S one arm side lat
warm
s1 160lbs total weight 5 reps
s2 170lbs 4 reps
triple drop till exhaust, partials toward end

superset one arm side lat
warm
s1 75lb per arm 7 reps
s2 80lb per arm 5 reps
triple drop till exhaust, partials toward end

High row overhand one arm pulls H&S
warm
s1 90lbs one arm 6reps each arm
s2 95lbs 6 reps
s3 100lbs 3 clean 2 partial (this is my all time high on this machine one handed 100lbs, heck yeah)
drop 95lbs

cable pulldown underhand close grip superset squated face pulls
pulldown
warms
135lbs 6 reps
150lbs 2 reps (my high again)
double drops 145/140lbs

face pulls
140lbs 8 reps slow and steady
145lbs 6 reps slow and steady
double drops slow and steady

Dring high cable lat pulls sitting down (am I saying this right)
85lbs each side 7 reps
95lbs 4.5 reps
100lbs 2 reps (just wanted to see if I could do it)
triple drops by 5lbs each one till failure.

wide grip cable pull down superset with kneeling bent over at 45 for lats
wide girps
120 5 reps
125 4 reps
double drop to exhaust

kneeling lats
170lbs 7 reps slow and steady really felt it in my lats
180lbs 6 reps
double drop till exhaust

Seated Vbar rows
120 7 reps
125 5 reps
drop 120 5 so so reps, getting fatigued by this point.

One arm rows Really pushed it here and got my all time best, pretty proud, and i know i could have lifted more clean too
warm 40lb DB
45lb DB 5 reps
50lb DB 3 reps (This was clean too, good form. I felt so strong at that point. I pushed through the pain and just pulled that baby.)
45lb DB 5 reps

Finished with some assisted pull ups I was toast......

I actually have calluses on my hands through gloves.....

Did a quick ab session

and that is ALL I HAVE TODAY! Eating oats as I type......




Went in with my game face on!

[clarky.]

What a session D, fuck you fried it. Well done on the pb, your flying girl. Looking good and lean.

[Sfla80]

Okay guys, I don't know if it was you all pushing me or what, but I brought it today. Hit some personal bests. I wasn't scared to try for more either. Cape pushed me to even get partials if I could last night, so I went in with that mind set......here goes. My endurance went into over drive, but I just kept going till I couldn't.........

Back
H&S underhand high row superset with H&S one arm side lat
warm
s1 160lbs total weight 5 reps
s2 170lbs 4 reps
triple drop till exhaust, partials toward end

superset one arm side lat
warm
s1 75lb per arm 7 reps
s2 80lb per arm 5 reps
triple drop till exhaust, partials toward end

High row overhand one arm pulls H&S
warm
s1 90lbs one arm 6reps each arm
s2 95lbs 6 reps
s3 100lbs 3 clean 2 partial (this is my all time high on this machine one handed 100lbs, heck yeah)
drop 95lbs

cable pulldown underhand close grip superset squated face pulls
pulldown
warms
135lbs 6 reps
150lbs 2 reps (my high again)
double drops 145/140lbs

face pulls
140lbs 8 reps slow and steady
145lbs 6 reps slow and steady
double drops slow and steady

Dring high cable lat pulls sitting down (am I saying this right)
85lbs each side 7 reps
95lbs 4.5 reps
100lbs 2 reps (just wanted to see if I could do it)
triple drops by 5lbs each one till failure.

wide grip cable pull down superset with kneeling bent over at 45 for lats
wide girps
120 5 reps
125 4 reps
double drop to exhaust

kneeling lats
170lbs 7 reps slow and steady really felt it in my lats
180lbs 6 reps
double drop till exhaust

Seated Vbar rows
120 7 reps
125 5 reps
drop 120 5 so so reps, getting fatigued by this point.

One arm rows Really pushed it here and got my all time best, pretty proud, and i know i could have lifted more clean too
warm 40lb DB
45lb DB 5 reps
50lb DB 3 reps (This was clean too, good form. I felt so strong at that point. I pushed through the pain and just pulled that baby.)
45lb DB 5 reps

Finished with some assisted pull ups I was toast......

I actually have calluses on my hands through gloves.....

Did a quick ab session

and that is ALL I HAVE TODAY! Eating oats as I type......




Went in with my game face on!

Wow great session. Great arms!! Look great!


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[AKD_FitChick]

Morning everyone!

Just crushed my arms!

Incline db curls 2warm 2w 1d slow negatives

Bent over ISO db curls 2w 1d slow squeezing negatives

Hammer strength preacher CG curls 2f 2w (new weight) dd

Seated ez French press 3f (was on flat bench with no back rest. So was feeling it out) 1w (95) dd

Hammer strength dips 3w ( worked in with someone so couldn't do drops)

Db kick backs 2w

Reverse grip single arm cable pd 3 sets




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You freaking killed it!!! AMAZING! Hope you are loving the new car.

[AKD_FitChick]

Wow great session. Great arms!! Look great!


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Thank you!! Just need that mound to grow......I want popping biceps!

[DocToxin8]

I'm not trying to sound arrogant, or trying to prove a point or be a sad ****. But I think my recovery is really good just naturally. Whenever I've played sport, I've recovered well. Whenever I've gone for runs, I've recovered well. Whenever I've gone to the gym, I recover really well too. I just feel like I can work out everyday and my body hasn't felt anymore fatigued or anything like that. I'll take your advice though. I know that resting is important. The only reason I've been ignoring rest days is because I feel like I can work out everyday.

I like seated smith machine shoulder presses. Really hits the spot. Do you do them in front of your head or behind? I've seen a few guys do them behind the head although I think that hits a completely different part. In relation to warm up sets, say one does 70KG smith machine presses, what would your warm up weight be - like 30KG?

Finally, I've never really trained to failure before in the gym. I mean have a few times, but not much. Do they help promote growth? It seems like going to failure would focus more on endurance and toning up the muscle? I might start off going to failure on the last set of each exercise from now on, see how I go.

Even if you don't train HIT, but just volume,
You still need to reach failure for at least three excersizes each workout IMO.
Maybe not the true (beyond) failure as in HIT, but still.
And in HIIT, true failure is an awesome feeling.

I'm doing more and more HIT at the moment and I often end up training too much, realizing I need a rest to grow.
Don't be afraid to push yourself.
As long as you do it correctly it's not like tendons and shit are gonna break.

When you train shoulders and the burn is so painfull you just don't know where to put your arms, or like today when I stumbled in agony towards a lat pull to stretch out, people suspecting I was gonna drop from a heart attack on my way there, then you've pushed yourself.
And next day I can push myself again, just not the same bodypart.
But I can't continue this every day of the week.
Not unless some of those days are just going to the gym to feel the weights and get blood moving. (Which is where most will say; nah, I have better things to do)

Oh, and hi all dungeon dwellers!

Thanks for inspiring me.
I needed to change up my routine and lately it's been tweaked a bit,
and for the better.

Have a good weekend all!