**Marcus's HIT Dungeon**

**almostgone** · 03-26-2017, 07:07 AM

Meh, not too bad a shift last night. Only worked a little over 5 hours, but got a few parts made. Tonight will be a different story though, I can just tell.

Eat breakfast, get ready to crash, and getting into the sleep zone the is my goal this morning. Shoulders are feeling good today and I seem to be felling relatively well rested.
Wanted to do squats last night before work, but shoulders weren't up for it so I rumble rolled and did lots of front and side raises with the lightest weight elastic band I have.
Hope everyone has a an enjoyable and laid back Sunday.

**Capebuffalo** · 03-26-2017, 08:28 AM

Well we are 3-0 in soccer and 0-1 in baseball.
Little man wound up with a double and two singles. Not bad

Headed to Ninja Quest to day and let him run the course for two hours.
I wish I was 6 again.

**ghettoboyd** · 03-26-2017, 08:48 AM

Originally Posted by Capebuffalo

Well we are 3-0 in soccer and 0-1 in baseball.
Little man wound up with a double and two singles. Not bad

Headed to Ninja Quest to day and let him run the course for two hours.
I wish I was 6 again.

yea me to brother that sounds like a blast...

**Sfla80** · 03-26-2017, 09:37 AM

Arms this morning

Hammer preacher 3w 1f 2w dd

Seated alt db curl 2f 1w dd

Bent over ISO db curl 2w

Db hammer curl 2w dd

Rope pd 2f 2w dd straight into reverse straight. Bar pd 3 sets

Single arm db over heads 1f 2w

Vbar pd 2w dd

Gonna measure here soon.

But the tren and 10k of arginine has new veins popping up everywhere I love it

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**songdog** · 03-26-2017, 09:49 AM

Good morning Marcus and the rest of you hitters!

BG · 03-26-2017, 09:53 AM

Whats up fella's. Shoulders and tri's coming up!

**NACH3** · 03-26-2017, 01:59 PM

Took another day off - had some probs with my pop in and outta the hospital all w/e his one rod in his neck was set loose after falling into the wall side of neck first! Ugh Have a lot to do with an application that could be a great career! I'd be so pleased! Wish me luck fellas!

**Capebuffalo** · 03-26-2017, 02:23 PM

Originally Posted by NACH3

Took another day off - had some probs with my pop in and outta the hospital all w/e his one rod in his neck was set loose after falling into the wall side of neck first! Ugh Have a lot to do with an application that could be a great career! I'd be so pleased! Wish me luck fellas!

Sorry Nacho. Hope your pops is ok. Good luck.

**kelkel** · 03-26-2017, 02:43 PM

Originally Posted by Sfla80

Thank you kel.

I feel weight is "fake" on smith, but it does give me the option of pushing harder then I normally can without a spot. No way I am pushing that free weight. But still very happy with myself.

Doesn't really matter to your shoulders. They just know there's lots of weight they're moving. Not like your shoulders know the difference!

BG · 03-26-2017, 02:52 PM

Originally Posted by GirlyGymRat

I am feeling better! Still fatigued with Deep cough. Sinus starting to clear!!! No gym yet....almost out of the woods!

My wife has this crap right now.

**Capebuffalo** · 03-26-2017, 03:06 PM

On Smith Machine

I figure the counter balance is taking 60% of the 45 lbs bar I just add two 10's to start. That's only 7 lbs difference in the weight. I love the smith. Safer and no spotter. And I can take all the weight off one side with out the bar flipping over and looking like an asshole. Lol

**Sfla80** · 03-26-2017, 05:33 PM

Originally Posted by Capebuffalo

On Smith Machine

I figure the counter balance is taking 60% of the 45 lbs bar I just add two 10's to start. That's only 7 lbs difference in the weight. I love the smith. Safer and no spotter. And I can take all the weight off one side with out the bar flipping over and looking like an asshole. Lol

So I was thinking with smith. There is basically no bar weight?

So like when I did 235 military I'm figuring it was 195 free weight? My bench (incline and flat) are about the same. 30-40 # difference with free

It doesn't really matter like u said it's definitely safer without a spot. And can push harder this way. Still feels great!

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**Capebuffalo** · 03-26-2017, 05:54 PM

Originally Posted by Sfla80

So I was thinking with smith. There is basically no bar weight?

So like when I did 235 military I'm figuring it was 195 free weight? My bench (incline and flat) are about the same. 30-40 # difference with free

It doesn't really matter like u said it's definitely safer without a spot. And can push harder this way. Still feels great!

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There is a bar weight or it would just stay where ever it is and not fall. But you can lift it with your finger. That's why I figure 60% counterbalance. I may be off. But adding 20 lbs to it has to get it close.

**kelkel** · 03-26-2017, 07:03 PM

Originally Posted by Capebuffalo

I may be off.

Do I really even have to comment here?

**Back In Black** · 03-27-2017, 01:07 AM

As Kel says, it's not about the weight, it's about how hard your delts are working.

FWIW the smith bar counts as about 10lbs but it's different to a standard military press in any event so you can't compare the weight.

**GirlyGymRat** · 03-27-2017, 02:44 AM

Ahhhh. I think I am following the counter balance...I think.

Smith may become my new friend! I particularly like for squats. I hold my form better (I do not find squats natural movement - I have to really focus on initial movement).

I am hoping tomorrow. My bag is packed!

**marcus300** · 03-27-2017, 03:22 AM

I'm always in pain when I'm stirring at the ceiling

**Back In Black** · 03-27-2017, 03:26 AM

Originally Posted by marcus300

I'm always in pain when I'm stirring at the ceiling

Looks just like the ceiling of my last gym, same vaulted ceiling and cast iron pillars.

**Capebuffalo** · 03-27-2017, 03:52 AM

Morning to all.

**NACH3** · 03-27-2017, 03:59 AM

Morning HITers & GGR!

Back at it today - time to tear some shit up

**songdog** · 03-27-2017, 04:52 AM

Good morning Marcus and the rest of you hitter legs today!

**almostgone** · 03-27-2017, 05:25 AM

Originally Posted by marcus300

I'm always in pain when I'm stirring at the ceiling

I think I have issues. I find myself oddly attracted to that look. Very cellar-ish with a twist of a dungeon look.

**Capebuffalo** · 03-27-2017, 06:17 AM

DB Incline flies into presses. 2'working to failure and partials

DB Flat flies into presses. 2 working to failure to partials

Decline machine 2 working

Seated flies 3 working with double drop.

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**NACH3** · 03-27-2017, 07:58 AM

Originally Posted by Capebuffalo

Sorry Nacho. Hope your pops is ok. Good luck.

I really appreciate that Cape/Marcus and all you others giving support - Means a lot fellas!

**marcus300** · 03-27-2017, 08:55 AM

Originally Posted by NACH3

Took another day off - had some probs with my pop in and outta the hospital all w/e his one rod in his neck was set loose after falling into the wall side of neck first! Ugh Have a lot to do with an application that could be a great career! I'd be so pleased! Wish me luck fellas!

Send my regards to the big man Nach

**kelkel** · 03-27-2017, 09:10 AM

Originally Posted by marcus300

I'm always in pain when I'm stirring at the ceiling

Probably because it looks like it could collapse at any moment.

**hammerheart** · 03-27-2017, 09:30 AM

When it was built, 1920-40?

**marcus300** · 03-27-2017, 09:32 AM

Originally Posted by bizzarro

When it was built, 1920-40?

Probably

**NACH3** · 03-27-2017, 09:56 AM

Originally Posted by marcus300

Send my regards to the big man Nach

Will do mate thx much! He says hi to all of the dungeon btw!

**NACH3** · 03-27-2017, 10:41 AM

Chest - it was a good one great pump and tearing fibers like no other

-- incline smith Press
Pyramided up from 135--->315 then ---> dropped a dime aside about 20sets in 15min
Hit 315 on last set I pyramided up for 4 reps - then no rest drop setting

-- pec deck
2w 3 drops

-- cables - standing bring cables in but slightly bent over
Higher reps to failure
3w
-- into cables low to mid to failure
Basically 1w +3RPS WHEW tons of blood in there!

Done 34min

**Capebuffalo** · 03-27-2017, 10:46 AM

Originally Posted by NACH3

Chest - it was a good one great pump and tearing fibers like no other

-- incline smith Press
Pyramided up from 135--->315 then ---> dropped a dime aside about 20sets in 15min
Hit 315 on last set I pyramided up for 4 reps - then no rest drop setting

-- pec deck
2w 3 drops

-- cables - standing bring cables in but slightly bent over
Higher reps to failure
3w
-- into cables low to mid to failure
Basically 1w +3RPS WHEW tons of blood in there!

Done 34min

Now that people is how you do this shit. Nice.

**kelkel** · 03-27-2017, 10:50 AM

Originally Posted by Capebuffalo

Now that people is how you do this shit. Nice.

Almost cardio.....

**songdog** · 03-27-2017, 11:11 AM

Legs done dishes and laundry done also!Now I am bored as fuk!

**Capebuffalo** · 03-27-2017, 11:20 AM

Originally Posted by songdog

Legs done dishes and laundry done also!Now I am bored as fuk!

Go round up your neighbors goats. That should kill an afternoon.

**NACH3** · 03-27-2017, 11:28 AM

Originally Posted by Capebuffalo

Go round up your neighbors goats. That should kill an afternoon.

Lmfao - that's not an afternoon I'd enjoy lol

**NACH3** · 03-27-2017, 11:32 AM

Originally Posted by Capebuffalo

Now that people is how you do this shit. Nice.

Thx brotha Cape! It was a nice change up and I love the smith on incline... isolates very well!

Originally Posted by kelkel

Almost cardio.....

That's As close as I'm getting this wk lol

**Sfla80** · 03-27-2017, 03:36 PM

Killed back just now.

Feeling really strong at this point (for me at least lol)

Wife grip pd 3w 1f 1w (pb 205) dd with partials

Seated bent dring bar rows 1f 2w

Tbar hammer machine wide grip 2w

Low pully hammer strength 1f 1w with partials

Old school tbar with close grip handle ( been a long time for these) 3f sets to see how my back and leg would handle. Felt good. I put 4 45s on. Got a good solid 5 reps. Go to drop a 45 and got dizzy as shit and dropped to one knee. Lol so called it quits after that.

Solid session

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**Capebuffalo** · 03-27-2017, 05:28 PM

Originally Posted by marcus300

I'm always in pain when I'm stirring at the ceiling

I guess so bricks keep falling out of the ceiling and hitting you in the face.

**Capebuffalo** · 03-27-2017, 05:29 PM

Originally Posted by Sfla80

Killed back just now.

Feeling really strong at this point (for me at least lol)

Wife grip pd 3w 1f 1w (pb 205) dd with partials

Seated bent dring bar rows 1f 2w

Tbar hammer machine wide grip 2w

Low pully hammer strength 1f 1w with partials

Old school tbar with close grip handle ( been a long time for these) 3f sets to see how my back and leg would handle. Felt good. I put 4 45s on. Got a good solid 5 reps. Go to drop a 45 and got dizzy as shit and dropped to one knee. Lol so called it quits after that.

Solid session

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Hell yeah. Trens kicking in. Superman mode.

**Capebuffalo** · 03-27-2017, 05:31 PM

Originally Posted by Sfla80

Killed back just now.

Feeling really strong at this point (for me at least lol)

Wife grip pd 3w 1f 1w (pb 205) dd with partials

Seated bent dring bar rows 1f 2w

Tbar hammer machine wide grip 2w

Low pully hammer strength 1f 1w with partials

Old school tbar with close grip handle ( been a long time for these) 3f sets to see how my back and leg would handle. Felt good. I put 4 45s on. Got a good solid 5 reps. Go to drop a 45 and got dizzy as shit and dropped to one knee. Lol so called it quits after that.

Solid session

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Dude you really need to get in on one of our comps we are running.