**Marcus's HIT Dungeon**

[clarky.]

English version please?

Lmfao, the mrs is away out on her works christmas night out. .

[clarky.]

[almostgone]

Lol, aye a kinda know what a want. I spoke to her the day, its booked for next sat. I gave her my ideas and she came up with good ones so i'll not see it till then when she shows me.
I have a cover up on my left forearm i do not like. So i'm getting the half sleeve sort of thing done to take to focus of the shitty bit lol.
I want a pocket watch, the time will be when my father past. I wanted a feather or something but she said a half pigeon wing that comes around it with a rose at the bottom with a few falling feathers. No bright colours think just black a bit white and a bit grey ?.
May sound shitty the way am saying it.

Nah, I like it. Especially as much as he loved his birds.

[almostgone]

Also a nice fatal funnel for anyone approaching from the front.....

First thing I noticed as well.

[almostgone]

Mixing up a shake then heading down to the shop before work.

[Capebuffalo]

First thing I noticed as well.

Always have a plan. And a plan b. Then plan c if shit hits the fan.

In the low 20’s tonight. The ice should be nice. Hope we don’t lose power.

[almostgone]

Always have a plan. And a plan b. Then plan c if shit hits the fan.

In the low 20Â’s tonight. The ice should be nice. Hope we donÂ’t lose power.

Hopefully not, Cape. If the roads get crappy on my way to work, I'm turning around. Doesn't look too bad from the house, but I can't see the road.

[almostgone]

Always have a plan. And a plan b. Then plan c if shit hits the fan.

In the low 20’s tonight. The ice should be nice. Hope we don’t lose power.

It's all a part of the master plan, everyone ends up dead in the end. (Happens to be a line from one of my favorite lifting tunes).

[almostgone]

Crunches - 150
Leg extensions - 50 w/sleeves on
Deads - 1 light set of 20

Squats
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 2 x 20
2 plates /side - 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ a double pump @ top - 12, drop,5,drop, 12, rest pause, 9, rest pause, 3.

63 minutes.


At work now. Getting ready to get started. Hopefully be done by 5:30-ish. Had an e-mail waiting when I got here. Working 12/27 and 12/28. Was hoping to be off the whole week. Fvckers.

Edit: Have a few twinges in left glute and leg but nothing horrible. Did notice my right knee clicking a tad while squatting but no pain.

[almostgone]

.....and I won't be getting out of here early.

[clarky.]

Crunches - 150
Leg extensions - 50 w/sleeves on
Deads - 1 light set of 20

Squats
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 2 x 20
2 plates /side - 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ a double pump @ top - 12, drop,5,drop, 12, rest pause, 9, rest pause, 3.

63 minutes.


At work now. Getting ready to get started. Hopefully be done by 5:30-ish. Had an e-mail waiting when I got here. Working 12/27 and 12/28. Was hoping to be off the whole week. Fvckers.

Edit: Have a few twinges in left glute and leg but nothing horrible. Did notice my right knee clicking a tad while squatting but no pain.

Nice mate, shit about work though.

[clarky.]

Morning fellas/ladies. Freezing here, all white and nice. No training the day .

[songdog]

Morning everyone snow falling hope everyone is staying warm!

[almostgone]

23°F and sunny here. Had to break out a hoodie to wear.

[NACH3]

hey fellas

hit legs yesterday lots of posterior chain stuff went well

today gonna try and hit delts but they're hurting atm we shall see no back though after legs - ive been having good experience doing eod lifting this go around so gonna stick with

gotta about 4-5 inches yesterday of snow

[Igifuno]

What’s up fellas. Swinging by to say hello. Hope everyone’s doing well and having a good holiday season.


Sent from my iPhone using Tapatalk

[almostgone]

Kinda cool to see people kick back, cut up, and have fun.

https://youtu.be/1uCYnk6Mec4

[NACH3]

whats up fellas - had a real good delt w/o yesterday sore as hell but hitting back today - not throwin' around much weight but something is working

Igi how ya been my friend? ive not been on lately and have broke another phone i figured id give it some more time b4 i actually got one and broke it right away lol

hope everyone has a great day

[Capebuffalo]

BB bench 1 warm 2 working 1 drop

Hammer Strength Incline 2 working

DB Incline Press 2 working

Cable crossovers 2 working

[songdog]

Good morning Marcus and the rest of the crew nice to see you back Nach much missed!

[marcus300]

Really busy at the moment but managed to get in shoulders. Not fully HIT yet but building strength and flexibility back up.

Hope your all well

[almostgone]

Made today a really good rest day. I was hobbled from squats, but feel somewhat recovered right now. Just got our Christmas bonus. Think I may be able to snag a Serostim kit soon.

[almostgone]

The forum view is all different. Clarky, did you do this?

[NACH3]

Good morning Marcus and the rest of the crew nice to see you back Nach much missed!

likewise my brother!!

[NACH3]

The forum view is all different. Clarky, did you do this?

I thought it was me but glad to hear its Clarkys fault

[NACH3]

Whats up Marcus AG Song Clarky Cape and crew great to see everyone!!

Actually hit chest and back for a s/s'd session - very nice and strength seems to be climbing although still hitting higher end reps(still drop setting just with acouple straight sets first - sore taking today off but yesterday went a little like this(hammer strength and vertical chest presses are working well as well as some DB work and lots of cable work)

- Hammer strength incline s/s'd CG pulldowns
2 w/u
2 working at 3 plates aside and dropped and RP'd twice with 2 plates(20 reps + on first drop)
- CG work was 3w 8-12 strict and 2 drops

- Hammer strength incline unilateral sideways presses s/s'd o ne arm DB rows
3 straight sets and a drop using 12-15 reps except drop
- same for rows

Decline hammer strength s/s'd with lying face down on incline double DB row keeping elbows in
2w 2 drops
- 3w on rows

cables
incline fly high reps s/s'd with seated low to high(prefer them seated as all stability comes with your core on very end of bench seat

hypers to end

[songdog]

Good morning Marcus and the rest of you hitters nice look for the forum.

[kelkel]

Good to see Nach and Iggy back!

[clarky.]

The forum view is all different. Clarky, did you do this?

I thought it was me but glad to hear its Clarkys fault

fuckers, so it is changed. I thought my phone was going loopy.

[clarky.]

Whats up Marcus AG Song Clarky Cape and crew great to see everyone!!

Actually hit chest and back for a s/s'd session - very nice and strength seems to be climbing although still hitting higher end reps(still drop setting just with acouple straight sets first - sore taking today off but yesterday went a little like this(hammer strength and vertical chest presses are working well as well as some DB work and lots of cable work)

- Hammer strength incline s/s'd CG pulldowns
2 w/u
2 working at 3 plates aside and dropped and RP'd twice with 2 plates(20 reps + on first drop)
- CG work was 3w 8-12 strict and 2 drops

- Hammer strength incline unilateral sideways presses s/s'd o ne arm DB rows
3 straight sets and a drop using 12-15 reps except drop
- same for rows

Decline hammer strength s/s'd with lying face down on incline double DB row keeping elbows in
2w 2 drops
- 3w on rows

cables
incline fly high reps s/s'd with seated low to high(prefer them seated as all stability comes with your core on very end of bench seat

hypers to end

Nice big guy.

[clarky.]

Pre exhaust db side raises 3 sets

Db side raises 2 sets drop 1 more set

Seated shoulder press 2 sets DD. Smith

Rev pec dec 3 sets

Smith shrugs 3 sets drop 1 more set

Done, simple but effective.

[almostgone]

Whew, I could sleep for another 4 hours or so. Headed to the shop in a few.

[marcus300]

Morning people

[almostgone]

Morning people

Good morning, boss!

[almostgone]

Kind of taking it easy on the lower part of the drivetrain while things calm down.

Crunches- 150
CG pulldown w/ V-handle - 3 w/u, Work1- 6+, rest pause, 4+, rest pause, 2+ w/ slow 10 count hold on partials.
D ring bar pulldown - 1 w/u, Work- 6+, rest pause, 3+, rest pause, 1+ w/ slow 10 count hold on partials.
Tbar rows- 2 w/u, Work- 5, rest pause, 3,drop, 4.
Simultaneous d'bell rows- 6 reps. Could've gone heavier w/ these if the arm was right.
Low pulley rows w/ V handle -1 w/u, Work- 6+, rest pause, 3+ w/ slow 10 count hold on partials.
Hypers (unweighted and slow)- 1 set of 20 superset with :
Deads - 1 light set of 15.

46 minutes.

[hammerheart]

My breast are hurting bad today. It's like someone put clamps on them.

[Capebuffalo]

Morning hitters

Smith Military Press 1 warm 2 working

B.B. front raises ss w/ plate raises 2 working

Reverse pec deck 2 working

[kelkel]

My breast are hurting bad today. It's like someone put clamps on them.

First, stop calling them breasts. Regarding clamps, is there anything you care to admit to?

[Capebuffalo]

First, stop calling them breasts. Regarding clamps, is there anything you care to admit to?

Leave the man alone. He said his titties hurt and he’s missing some clothes pins.

[songdog]

Good morning Marcus and the rest of the crew! Yeah Marcus sounds like Biz is got something he wants too confess