**Marcus's HIT Dungeon**

[clarky.]

bbq chicken pizza and some ice cream....you deserve it. Kudos and good karma to the guy that took time to help. It's an uncommon act of kindness these days.

x2...

[GirlyGymRat]

.

So, what's next?

I have a few ideas

[GirlyGymRat]

I've fallen away from the plan. No balance. Need a vacation badly!

[almostgone]

I've fallen away from the plan. No balance. Need a vacation badly!

Same here, GGR! I don't need to go anywhere, just a few days off from work.

In fact, I'm not lifting until tomorrow night. Been up on my feet too much for too many hours. Just going to stretch a bit before work.

[IronClydes]

First day back at HIT since last year! The burning sensation was long overdue and missed sorely...no pun intended lol


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[kelkel]

Hopefully not a weekend vacation in Barbuda...

Was thinking Turks and Caicos.....

[Sfla80]

Was thinking Turks and Caicos.....

Told u always welcome in south Florida sir


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[kelkel]

I have a few ideas

I'd bet they're similar to mine.....

[kelkel]

Told u always welcome in south Florida sir


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Well, there's no south-bound traffic at the moment....

[clarky.]

Morning fellas/ladies, rest day for me the day a think and the mora. Hope everyone has a good safe wk end.

[DCI]

In Sweden this weekend great country. Off to their air force museum today. Hope all the florida members here are safe for when the hurricane hits.

[songdog]

I've fallen away from the plan. No balance. Need a vacation badly!

GGR you were born on vacation SPOILED!

[songdog]

Good morning everyone been busy as hell the last few days morning cardio done hauling some wood now.And wat is this crap GGR needs a vacation I ain't never seen someone with so much time off in my life Wat do you guys think?

[clarky.]

Good morning everyone been busy as hell the last few days morning cardio done hauling some wood now.And wat is this crap GGR needs a vacation I ain't never seen someone with so much time off in my life Wat do you guys think?

Hahahaha, a know song girly is high class.

[NACH3]

Told u always welcome in south Florida sir


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Sfla how's the storm on where you are at... this thing is as big as TX so it seems everyone in Florida is at risk - have you evacuated or riding it out? Stay safe brotha!

[NACH3]

What's up guys and gals,

GGR hope things get back on track for you - miss your comments in here

My legs are still sore but today is gonna be chest and bis or just chest then bis/tris tomorrow!

Hope all down in FL stay as safe as possible keep us all updated Sfla!

[BG]

Told u always welcome in south Florida sir


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Havent been in here in a bit but hope your safe if you have not already evacuated. We finally talked my sister in law into leaving Tampa.

[GirlyGymRat]

Same here, GGR! I don't need to go anywhere, just a few days off from work.

In fact, I'm not lifting until tomorrow night. Been up on my feet too much for too many hours. Just going to stretch a bit before work.

I've been reading this thread posts and following everyone's journey (as best I can)....

I agree with kelkel. Your body is screaming for rest....work rest and workout rest.

understand "addiction" to work ( do your best, accept challenges, work hard) and to working out....I tore my body up chasing a look and natural high of working out...RC, bicep tears, ankle tendon tears, elbow and shoulder and knee tendinitis.... and I have no regrets....

But I have learned to respect rest....

[GirlyGymRat]

What's up guys and gals,

GGR hope things get back on track for you - miss your comments in here

My legs are still sore but today is gonna be chest and bis or just chest then bis/tris tomorrow!

Hope all down in FL stay as safe as possible keep us all updated Sfla!

Thx Hon. Hugs. I droll over your workouts and holding back jealous thoughts on Clarky, Cape, D, AG, etc

I think I'm gonna take a different path.....like signup for a 30 day challenge of sorts....I'll make a decision by this weekend...

[GirlyGymRat]

GGR you were born on vacation SPOILED!

I was conceived on vacation. Why so angry SD?

[BG]

But I have learned to respect rest....

It's a must as we get older. Now a days Ill take 3-4 days off of BB'ing and just go in, stretch, ab's and cardio. I look just as good if not better and definitely feel much better. My body was breaking down.

[almostgone]

I've been reading this thread posts and following everyone's journey (as best I can)....

I agree with kelkel. Your body is screaming for rest....work rest and workout rest.

understand "addiction" to work ( do your best, accept challenges, work hard) and to working out....I tore my body up chasing a look and natural high of working out...RC, bicep tears, ankle tendon tears, elbow and shoulder and knee tendinitis.... and I have no regrets....

But I have learned to respect rest....

It's a must as we get older. Now a days Ill take 3-4 days off of BB'ing and just go in, stretch, ab's and cardio. I look just as good if not better and definitely feel much better. My body was breaking down.

I have several appointments this week...dentist, redraw on my labs, 90 minute massage Friday....that I will have to take an extra day or two off this week, so I will defo squeeze in some extra rest.
Appreciate it, lady and gent!

[GirlyGymRat]

It's a must as we get older. Now a days Ill take 3-4 days off of BB'ing and just go in, stretch, ab's and cardio. I look just as good if not better and definitely feel much better. My body was breaking down.

Hmmm.

when I see a person over 40 who is keeping it tight, i have respect.

Over 50, respect and admiration.

Admire many on this forum.....too many to list...

[GirlyGymRat]

I'd bet they're similar to mine.....

Perhaps....

[clarky.]

Got my yearly appointment in the day for the endo, 31st oct.

[clarky.]

Perhaps....

Yous two, Just lol.

[GirlyGymRat]

Doubt it...

...he is very easy on the eyes from a couple pics posted...lean, strong not all bloated and carry excess bf....

[clarky.]

So he looks better than me..thats what ur saying?

Bye bye ya dafty.

[GirlyGymRat]

So he looks better than me..thats what ur saying?

It's a matter of taste...some like martinis, others wine and then there's beer. I'll take a martini or wine over beer. Some ppl won't touch anything but beer.

I'm more about the total package when it comes to men. Charming, intellectual, sensitive, working - no free loaders, easy on the eyes....and min 50lb spread. Lol. I want a man to be the man. Protect and proclaim his love for me.....

Not interested a stupid, bragging, unkind, fat dbag.

[clarky.]

So he looks better than me..thats what ur saying?

Baaahahaha YES! .... you stupid FAT MOTHER RETARDED FUCKER. Haha lmfao you poor dafty. No wonder you wife wanted ride of you sado. Bye bye dafty bye bye you fucking sarm eating retard.

[clarky.]

Baaahahaha YES! .... you stupid FAT MOTHER RETARDED FUCKER. Haha lmfao you poor dafty. No wonder you wife wanted ride of you sado. Bye bye dafty bye bye you fucking sarm eating retard.

To all members and visitors, pls disregard this post. This was a old member that was trouble and no clue about AAS and caused trouble.
Just busting the retards balls lol.

[hammerheart]

....and min 50lb spread.

What would that mean?

[TRA]

What would that mean?

I would guess she prefers a man of interest to be 50lb more than her in weight..., not a flyweight UFC fighter, for example.

Of course, being from Idaho I at first understood "50 lb spread" to mean the buttocks. Since potatoes were the claim to fame for Idaho we referred to these massive derrières as "spud butts." After some contemplation and thinking outside the redneck box in which I was born, however, I arrived at the fact that she simply prefers a man to be bigger than she is.

[TRA]

I had a thought (no comments on that please, Kel)...may be better to post in Workout and Training section, but I like the expertise and energy here so wanted to post up.

Since January I have been challenged with recovery from a knee surgery which affected most aspects of my lifting. I counseled numerous times with kelkel and got incredibly useful pointers on maximzing impact of certain exercises and targeting muscle groups through techniques and pearls that are incredibly effective but not intuitive.

I was wondering if anyone would be interested in posting up their personal "pearls of wisdom" in a particular lift that helps refine technique or makes the exercise super efficient.
One very small but affective pearl I came across from a different source for biceps (my most problem area, reluctant to growth and whose actual existence is yet to be proven) was for concentration curls. It was simply to make sure at the height of the curl (concentric) the wrist is rotated to make sure the little finger is higher than the thumb. This almost doubles the effect of the contraction for me.

Another was kel advising to keep upper arm completely vertical when doing DB curls, not to end the motion by elevating the elbow - again, great concentration on the bicep.

Another by kel was when doing straight leg deads, feel the force do two things in the lift - push back toward the heels of the grounded feet (on downward movement), and move the hips. On the downward feel the hips/butt push backward, lifting push the hips and butt forward. Great concentration on the hammies. This exercise for me requires more concentration to keep force directed at target muscle group than probably any other.

Would really appreciate any other pearls you guys want to share - especially for basic exercises!

Should mention that focused INTENSITY is the desired effect

[BG]

Just don't respond to the sorry excuse of a man

[clarky.]

Old?..retard?...no clue?..my calves are broader than your shoulderwidth mate, stil u talk like this.

I didnt start the trouble. Old Marki did. He drew first blood, not me. Thats the bottom line for eternity.

U cant defeat me Clarky. And werent u one of the bros back then in the Castle. But..u were one of those who rank hoes over bros...u never had the balls mate. When the going went though u just faded away like the other wannabees.

Lmfao baaaahahahaha.... you sad wee man.

[hammerheart]

Could be dickweigth u know....some like it a bit rough

Sil your being of rude again

I would guess she prefers a man of interest to be 50lb more than her in weight..., not a flyweight UFC fighter, for example.

Of course, being from Idaho I at first understood "50 lb spread" to mean the buttocks. Since potatoes were the claim to fame for Idaho we referred to these massive derrières as "spud butts." After some contemplation and thinking outside the redneck box in which I was born, however, I arrived at the fact that she simply prefers a man to be bigger than she is.

Noted... that makes sense.

[BG]

...he is very easy on the eyes from a couple pics posted...lean, strong.

Thanks ! Made my day

[hammerheart]

Another was kel advising to keep upper arm completely vertical when doing DB curls, not to end the motion by elevating the elbow - again, great concentration on the bicep.

I avoid fully extending the elbow when going down, the biceps feel like inactive at the first degrees of movement, I dunno if it's a mechanical peculiarity of mine or just an wrong impression.

[TRA]

I avoid fully extending the elbow when going down, the biceps feel like inactive at the first degrees of movement, I dunno if it's a mechanical peculiarity of mine or just an wrong impression.

I have wondered about that and other movements the same - keeping tensionon the target muscle vs starting from relaxed state - which generates more intensity and is more effective...