**Marcus's HIT Dungeon**

[marcus300]

GUYS

We need to give our support to our main man AG he needs positive thoughts sending his way. I adore this man I trust him so much and he's been with me thick and thin and I think we should just send him some positive vibes this guy needs it. Going through a hard time but he's a tough fucking cunt but come on guys and ladies lets tell him what we think of him.

[NACH3]

AG - as I said prayers have been sent and I can not imagine this thread/forum/your thoughts/your knowledge/what you give everyday at work and your drive without you! You make this thread what it is and without you it's just not even close to being the same! Your gentleman(yet crazy which is nice) lol but just know I will always be here for you my friend!!

If you need anything at all that I could be of help with please just ask! Hang in there and we'll see you soon

[Capebuffalo]

Ag we are here for you. I have prayers headed your way. When you're ready we are here to listen.

[-Ender-]

Very nice, Cape. I'll be back around soon. Just got to process things and do some mental housecleaning.

Just want all of you to know you guys and gals mean a lot to this old man. . I know we all communicate via the Internet, but you guys make one hell of a family. Got to go, I think my eyeballs are sweating or something.

Same here man. You need anything: don't hesitate, I'll help where I can. I know you'd do then same. That's what makes this place go. Decide, execute!

[kelkel]

Simply put, we got your back AG!

[-Ender-]

Nice! I know how you feel about when your mind is ready for a certain BP and if it's not gtg after warming up or know you won't get everything you wanted I agree in just not doing it - you'll make it up big guy!

Btw what are your stats Ender? Right now I'm sitting at 206-8 depending @ 5'10 12ish % atm looking to drop back down

I'm floating around 210 and 6'ish. 15-16% bf has been slowly dropping..I don't want to rush it.. I'd like for the LBM to replace it pound for pound while the fat leaves. lol. I hate the scale.
Last cycle was in August. about that time again...

[AKD_FitChick]

I personally PM'd AG. Special man.

[AKD_FitChick]

I feel bad posting my lift today. So I will just say I did heavier on some workouts - did shoulders/arms. On biceps I did all negatives, I did negatives on shoulder press too, thought I hurt myself for about 15 minutes, almost left the gym. Pushed through though, lightened the weights and brought back on the negatives.

A couple highs, cable upright rows
went from 90lbs last week to 105 this week

BB Shoulder Press
got the 70lb up for 3 reps

Superset a bunch.....Felt good. I know my arms are going to be sore after the bicep negatives. Was hard but I pushed through.

[songdog]

Hey AG hope you are feeling better soon

[Capebuffalo]

I feel bad posting my lift today. So I will just say I did heavier on some workouts - did shoulders/arms. On biceps I did all negatives, I did negatives on shoulder press too, thought I hurt myself for about 15 minutes, almost left the gym. Pushed through though, lightened the weights and brought back on the negatives.

A couple highs, cable upright rows
went from 90lbs last week to 105 this week

BB Shoulder Press
got the 70lb up for 3 reps

Superset a bunch.....Felt good. I know my arms are going to be sore after the bicep negatives. Was hard but I pushed through.

You got 70 up for 3? That's fantastic. Negatives will force some growth for sure. You are doing great work in the gym.

[AKD_FitChick]

You got 70 up for 3? That's fantastic. Negatives will force some growth for sure. You are doing great work in the gym.

Thanks Cape, appreciate it. Yeah I started with 60 @ 5 reps negative down, then 65 @ 5 reps, 70 (high in air too, not partials till rep 4) 3 reps, 65 4 rep, 60 5 reps, I pyramided, but negatives. Really felt the shoulders.

[NACH3]

I'm floating around 210 and 6'ish. 15-16% bf has been slowly dropping..I don't want to rush it.. I'd like for the LBM to replace it pound for pound while the fat leaves. lol. I hate the scale.
Last cycle was in August. about that time again...

Sweet! Yeah I hate the damn scale just step on it to see if I'm gaining good weight... and agreed LBM all the way(like recomping) definitely look bigger than 210 from the avi(I know it's sorta old) but he'll look good big guy - yeah I'm using a lil deca atm we'll so far so good strength is going back up & filling out maybe 12/13ish

[NACH3]

Back

-- lat pulldowns s/s'd with one arm rev grip pull downs(lower lat insertions)
Pyramided up and down w/lat pulls
2w 3drops - 3-4w sets higher rep range

-- straight arm pulldowns
2w +RP+RP

-- Bent over rows - moved some decent weight after what I did
225/225/275/225/185

-- one arm seated row machine
2w unilaterally into double arm rows

-- wide grip cambered D-Ring rows(upper back elbows flared)
Pyramided up to 1w DD

-- rev cable flys
1w 3drops higher rep range

Hypers
3w

[Capebuffalo]

Back

-- lat pulldowns s/s'd with one arm rev grip pull downs(lower lat insertions)
Pyramided up and down w/lat pulls
2w 3drops - 3-4w sets higher rep range

-- straight arm pulldowns
2w +RP+RP

-- Bent over rows - moved some decent weight after what I did
225/225/275/225/185

-- one arm seated row machine
2w unilaterally into double arm rows

-- wide grip cambered D-Ring rows(upper back elbows flared)
Pyramided up to 1w DD

-- rev cable flys
1w 3drops higher rep range

Hypers
3w

You're not even going to post your time anymore huh?

Nice session. I'm probably going to steal it for next week. Wish you'd posted before I worked out I'd have done it today. I've got to change up. I'm not seeing results like I'd like from what I've been doing on back.

[Capebuffalo]

Well this is the second day of the first week of my clean eating loose some fluff.
5th meal of the day. It's been a while I forgot we don't eat for taste. We eat to eat and that is it. Lol

[AKD_FitChick]

Well this is the second day of the first week of my clean eating loose some fluff.
5th meal of the day. It's been a while I forgot we don't eat for taste. We eat to eat and that is it. Lol

How come your food can't taste good. Mine taste good!

[Capebuffalo]

Thanks Cape, appreciate it. Yeah I started with 60 @ 5 reps negative down, then 65 @ 5 reps, 70 (high in air too, not partials till rep 4) 3 reps, 65 4 rep, 60 5 reps, I pyramided, but negatives. Really felt the shoulders.

You had to of had a nice burn going about half way through. I like the way you are putting the different movements together to kick the shit out of the muscle.

[AKD_FitChick]

Taste good!!!!


Sent from my iPhone using Tapatalk

[Capebuffalo]

How come your food can't taste good. Mine taste good!

I'm sure it taste good. It's just I'm so used to the fat greasy goodness of what I had been eating. Pulled BBQ pork. Fried okra mashed potatoes Mac and cheese. For a lunch example. Now it's chicken and pasta. Chicken and rice. Chicken and potatoes. Plus side all the broccoli or spinach I can eat.

[Capebuffalo]

How come your food can't taste good. Mine taste good!

Send me some suggestions.

[Capebuffalo]

Taste good!!!!


Sent from my iPhone using Tapatalk

Ok. I'll give you that it looks pretty tasty. You want to start doing food prep for me? You saw what I was eating yesterday twice. Today twice and tomorrow twice. Lol

[AKD_FitChick]

Ok. I'll give you that it looks pretty tasty. You want to start doing food prep for me? You saw what I was eating yesterday twice. Today twice and tomorrow twice. Lol

I eat the same thing pretty much every day, but I love it. Clean eating tastes SO GOOD.

Tonight I have lamb patties with zucchini and quinoa. I prep big pots and measure out my food into containers for 3-4 days at a time......You can do it. I love this shit. I would love to help people meal prep.

[AKD_FitChick]

Back

-- lat pulldowns s/s'd with one arm rev grip pull downs(lower lat insertions)
Pyramided up and down w/lat pulls
2w 3drops - 3-4w sets higher rep range

-- straight arm pulldowns
2w +RP+RP

-- Bent over rows - moved some decent weight after what I did
225/225/275/225/185

-- one arm seated row machine
2w unilaterally into double arm rows

-- wide grip cambered D-Ring rows(upper back elbows flared)
Pyramided up to 1w DD

-- rev cable flys
1w 3drops higher rep range

Hypers
3w

There you go again.......showing up and kicking ass.

[NACH3]

You're not even going to post your time anymore huh?

Nice session. I'm probably going to steal it for next week. Wish you'd posted before I worked out I'd have done it today. I've got to change up. I'm not seeing results like I'd like from what I've been doing on back.

35ish min

AG mentioned to me b4 about starting from the top and working your way down etc it's been great advice for me Cape

[NACH3]

There you go again.......showing up and kicking ass.

Thank you and likewise

[Capebuffalo]

I eat the same thing pretty much every day, but I love it. Clean eating tastes SO GOOD.

Tonight I have lamb patties with zucchini and quinoa. I prep big pots and measure out my food into containers for 3-4 days at a time......You can do it. I love this shit. I would love to help people meal prep.

I love lamb. Brown sugar glaze. Umm

[AKD_FitChick]

I love lamb. Brown sugar glaze. Umm

The moment you said brown sugar glaze it goes UNhealthy right there and I don't eat sugar intentionally ever (I am LAME-O), unless it's fruit and typically only in mornings.

[-Ender-]

I'm sure it taste good. It's just I'm so used to the fat greasy goodness of what I had been eating. Pulled BBQ pork. Fried okra mashed potatoes Mac and cheese. For a lunch example. Now it's chicken and pasta. Chicken and rice. Chicken and potatoes. Plus side all the broccoli or spinach I can eat.

marinate those birds! Zesty Italian for the win. I really start to hate plain chicken.

[marcus300]

"No matter what is going on in our life, there remains a part of us that is silent, powerful, wise and untouched by the external noise".

[Capebuffalo]

The moment you said brown sugar glaze it goes UNhealthy right there and I don't eat sugar intentionally ever (I am LAME-O), unless it's fruit and typically only in mornings.

You and I can no longer be friends. Lol

[AKD_FitChick]

You and I can no longer be friends. Lol

You can't escape my friendship.......lol.....you would miss me.

[Capebuffalo]

marinate those birds! Zesty Italian for the win. I really start to hate plain chicken.

Marinade them in an egg wash bread crumbs then a bath in hot grease.

Oh I use the Italian and Greek dressings on the yard bird.
Fat free D-

[Capebuffalo]

You can't escape my friendship.......lol.....you would miss me.

You're probably right.

[Capebuffalo]

The moment you said brown sugar glaze it goes UNhealthy right there and I don't eat sugar intentionally ever (I am LAME-O), unless it's fruit and typically only in mornings.

Mint jelly?

[AKD_FitChick]

Mint jelly?

Nope!

Come on' you have seen how I eat, you know better

[Capebuffalo]

Grilled honey garlic baby lamb chops?

[AKD_FitChick]

Grilled honey garlic baby lamb chops?

I may get down with those on a cheat meal night.

[Sfla80]

You gotta save it right side up its fvkin weird lol - then go back and try

That's what worked for me(make sure it's saved lol)

lol I'll try again tomorrow


Sent from my iPhone using Tapatalk

[Sfla80]

AG, beast and the boss. Sfla gang is pulling for u!!! Prayers .


Sent from my iPhone using Tapatalk

[ghettoboyd]

positive thoughts and prayers go out to you AG during these tough times...you are a class act and a great asset to this board brother...we are all here for you my friend...