**Marcus's HIT Dungeon**

[numbere]

Hour yoga. 30 min incline treadmill. Some bis

. Not sure what's going on with all the sweating. Dripping in yoga. I started ephedrine alkaloid - allegedly the real stuff - yesterday. I don't mind sweating btw.

That sounds gross. Are you doing hot yoga?

[GirlyGymRat]

That sounds gross. Are you doing hot yoga?

It was hot, but not hot yoga. Lol

[Bodacious]

My big ass has done hot yoga before. I am small to a lot of guys in here.

That shit was hard!! Yoga in general is hard. It's a great thing to do I think though. I bet GGR is a machine in yoga!!

I had one of the best weeks working out this week. I have been sore all freaking week. Thanks for the motivation everone.

It's time to refeed up a little and enjoy time with the wife. Hope everyone has a good weekend!!

[numbere]

It was hot, but not hot yoga. Lol

That's a good sign that the ephedrine is working. Have you checked you temperature?

My big ass has done hot yoga before. I am small to a lot of guys in here.

That shit was hard!! Yoga in general is hard. It's a great thing to do I think though. I bet GGR is a machine in yoga!!

Being stuck in a room that smells like sweaty vaginas, thanks but no thanks lol.

[Proximal]

I had one of the best weeks working out this week. I have been sore all freaking week. Thanks for the motivation everyone.

Congrats Bod!

I'm still trying to get my stride back from after this Summer, this is always the roughest time of the year for me. Getting there though.

Enjoy your weekend - well deserved!

[kelkel]

My big ass has done hot yoga

You will be temporarily banned if you ever mention your ass, hot and yoga in the same sentence again....

[kelkel]

Crushed back n shoulders yesterday. Ending up being a night workout due to some afternoon obligations which really threw me off. Almost decided to wait until this morning but some caffeine started to kick in so I went for it.

D handle pull downs - 2 extra heavy, lower reps for a change

Smith supported rows - still love these, two heavy about 8 reps then have to set it down for just enough time to get a breath, then a couple more reps. Movement just pulls the air outta you.

One arm rows using smith - 2 sets relatively heavy, 8+ reps. Haven done these in a while and man they felt great. I killed them or they killed me, not really sure.

Shrugs - two heavy, 12 reps or so

Smith front presses - Two heavy. Quick pace, non-lock reps

Dumbell press - same as above. Love these, just hate having to hoss them up by myself

Rear delts - two medium heavy, 8-10 reps

Much better workout than I expected. Feeling it today.

[NACH3]

I like those smith One arm rows Kel... I was throwing them in e2w - you can go pretty heavy once you find your groove

[Mr.BB]

Went in for some calves and quads, just squats and extension, recovery mode, felt good.

This week will be recovery mode.

Was going to do some weighted abs cause of Numb, but forgot lol. The sex will have to do as abs workout

[Mr.BB]

That sounds gross. Are you doing hot yoga?

Gay comment of the year award right here!

[clarky.]

Hi fellas,GGR. Am doing ok, work and getting my sessions in. Am not 100% just not, fvck knows why am fvcking fed up with this fvcking shit.
One min am ok, then not. I was talking to my endos sec on fri and my blood work was back, she said it looked ok but the endo had not looked at it yet so she could not sent it out to me yet.
I said that's fine, as long as everything was in range. She said it was but i am only saying that as am no doc just saying. Lol she is a nice wife really cool talk to her a lot. Any way i'lk not get it to next wk at the earliest as the endo was in a class teaching hahahaha really LMFAO ohhhhh dear. Anyway it will be sent 2nd class so next wk end off.

Kel i will pm the results as always.

[clarky.]

Did bi's the day, i fvcking destroyed them fellas, yip destroyed them no fvcking about.

Standing db curls 1 working +rp 1 drop. On rp i got 4 more

Inclune db curls 1 working 1 drop +rp 4 more 1 drop

Db preacher 1 working a side + 4 neg a side

Wrist curls 2 sets a side

Done, fried the fvckers fellas am telling you they were fucking burning like fvvvvvck good style.

Now i'll try and catch up as av been really busy lol, hope everyone is ok. Aye and fvcking destroying it

[clarky.]

Talking to AG and the Big Man, so keeping in touch fellas. I know who has been slacking (NACH)
HAHAHAHA

[Sfla80]

Talking to AG and the Big Man, so keeping in touch fellas. I know who has been slacking (NACH)
HAHAHAHA

Lmao ^^

[numbere]

Arms

BB curls 1 feeler 2 working RP RP DD
SS
DB iso French press 1 feeler 2 working DD

DB bent over iso curls 2 working RP RP DD
SS
Incline BB close grip bench 1 feeler 2 working RP RP

DB spider curls 2 working RP DD
SS
V bar push downs 2 working RP RP

DB cross body hammers 3 working pyramid up
SS
DB kickbacks 1 working RP

[GirlyGymRat]

Hi fellas,GGR. Am doing ok, work and getting my sessions in. Am not 100% just not, fvck knows why am fvcking fed up with this fvcking shit. One min am ok, then not. I was talking to my endos sec on fri and my blood work was back, she said it looked ok but the endo had not looked at it yet so she could not sent it out to me yet. I said that's fine, as long as everything was in range. She said it was but i am only saying that as am no doc just saying. Lol she is a nice wife really cool talk to her a lot. Any way i'lk not get it to next wk at the earliest as the endo was in a class teaching hahahaha really LMFAO ohhhhh dear. Anyway it will be sent 2nd class so next wk end off. Kel i will pm the results as always.

Hope u find answers soon. You seem like u need a snickers bar Clarkly!

[GirlyGymRat]

Crushed back n shoulders yesterday. Ending up being a night workout due to some afternoon obligations which really threw me off. Almost decided to wait until this morning but some caffeine started to kick in so I went for it. D handle pull downs - 2 extra heavy, lower reps for a change Smith supported rows - still love these, two heavy about 8 reps then have to set it down for just enough time to get a breath, then a couple more reps. Movement just pulls the air outta you. One arm rows using smith - 2 sets relatively heavy, 8+ reps. Haven done these in a while and man they felt great. I killed them or they killed me, not really sure. Shrugs - two heavy, 12 reps or so Smith front presses - Two heavy. Quick pace, non-lock reps Dumbell press - same as above. Love these, just hate having to hoss them up by myself Rear delts - two medium heavy, 8-10 reps Much better workout than I expected. Feeling it today.

Needing a massage?

[GirlyGymRat]

My big ass has done hot yoga before. I am small to a lot of guys in here. That shit was hard!! Yoga in general is hard. It's a great thing to do I think though. I bet GGR is a machine in yoga!! I had one of the best weeks working out this week. I have been sore all freaking week. Thanks for the motivation everone. It's time to refeed up a little and enjoy time with the wife. Hope everyone has a good weekend!!

This is the best instructor ever. Half class on floor; second half on feet. I am sore already! I love how opens the joints. Love the flexibility.

Tomorrow back to lifting!

[Proximal]

You seem like u need a snickers bar Clarkly!

Love their commercials, particularly the one with Willem Dafoe!

Damn, have never had DOMs last this intensely, this long - my biceps are screaming when I use them. God bless HIT.

[kelkel]

Needing a massage?

Actually yes!

[GirlyGymRat]

Actually yes!

Would u like for me to stop by?

[Cuz]

Right nach?!?!?

Cuz u r one strong mf man. Lmao

Id love to get back on that machine. I dont have access now. Might embarass myself, the 40s are kinda feelin like 60s the other day lol. But i havent lost a ton of strength some of it is still there

[kelkel]

Would u like for me to stop by?

Please!

[almostgone]

Not even going to say what happened to my night off. This is happening waaay too frequently. Think I will have a talk w/ my boss and his boss soon and see if we can come to mutual understanding on some things.

[marcus300]

Arms

BB curls 1 feeler 2 working RP RP DD
SS
DB iso French press 1 feeler 2 working DD

DB bent over iso curls 2 working RP RP DD
SS
Incline BB close grip bench 1 feeler 2 working RP RP

DB spider curls 2 working RP DD
SS
V bar push downs 2 working RP RP

DB cross body hammers 3 working pyramid up
SS
DB kickbacks 1 working RP

your French press with the db is it done on a vertical bench or flat?

[marcus300]

Not even going to say what happened to my night off. This is happening waaay too frequently. Think I will have a talk w/ my boss and his boss soon and see if we can come to mutual understanding on some things.

show him that big tatted back of yours and I am sure he will adhere to what ever you want

[numbere]

your French press with the db is it done on a vertical bench or flat?

I prefer doing them on a flat bench because I can go heavier and it's easier for me to do forced reps/negatives using the other arm.

I do like to throw in some standing vertical DB French presses here or there to keep the DNA pumping.

Sometimes my left tricep will get a better pump than my right. I find throwing in a few reps of standing DB French presses before close grip bench or press downs evens out the pump in both arms.

[almostgone]

show him that big tatted back of yours and I am sure he will adhere to what ever you want

Thanks, boss. I needed some good humour!
I really should go buy some cheapo tennis balls and carry one to the meeting. Just act like I'm using it for stress relief while talking with them and then at a key moment give it a good squeeze and pop it. The cheap ones usually goes easy if you get them right.

Ok, back to machining. I have some really good motivation for lifting. Just need to bottle it and save it.for.later.

[marcus300]

I prefer doing them on a flat bench because I can go heavier and it's easier for me to do forced reps/negatives using the other arm.

I do like to throw in some standing vertical DB French presses here or there to keep the DNA pumping.

Sometimes my left tricep will get a better pump than my right. I find throwing in a few reps of standing DB French presses before close grip bench or press downs evens out the pump in both arms.

So you do them singles?
There's a better stretch on the long head if you have the arms above the head seated vertical. I use both hands and can go heavy. What ever works best for you

[NACH3]

Talking to AG and the Big Man, so keeping in touch fellas. I know who has been slacking (NACH)
HAHAHAHA

Hahahaha got me

Hope your doing ok Clarky!

Morning fellas/GGR,

Shoulder is very stiff -- got loads to do and not much time - hoping to get back/traps done... Will report back later guys/gals

Have a kickass Sunday

[Sfla80]

So you do them singles?
There's a better stretch on the long head if you have the arms above the head seated vertical. I use both hands and can go heavy. What ever works best for you

So French press. Basically db overhead?

I think.i do these the way marcus does.

Seated bench, 2 hands .and heavy

[GirlyGymRat]

Good morning all.

50 min fasted cardio.

[Mr.BB]

So you do them singles?
There's a better stretch on the long head if you have the arms above the head seated vertical. I use both hands and can go heavy. What ever works best for you

Luv this, really hits triceps long head.

I dont put the bench completely vertical, lets say almost vertical but with my back well supported. The bench needs to be short, as I do this with DB, if too long the db will hit the bench going down.

The only problem is getting the db in position (train alone ), do this with 60kgs db for some serious DOMS.

[marcus300]

Nice work

[NACH3]

So you do them singles?
There's a better stretch on the long head if you have the arms above the head seated vertical. I use both hands and can go heavy. What ever works best for you

Man that was always my go to Ex for size/& mass... Or I also liked to use the EZ BAR seated in that position, behind the head(I'd rather do it with cables if behind my head now a days) it's easier in the shoulder

But that's one great ex!!

[Sfla80]

Man that was always my go to Ex for size... Or I also liked to use the EZ BAR seated in that position, behind the head(I'd rather do it with cables if behind my head now a days) it's easier in the shoulder

But that's one great ex!!

Benefits of using ez bar instead of dbs?

[marcus300]

I prefer both hand's. But not and again singles

[NACH3]

Benefits of using ez bar instead of dbs?

For me it started as a ROM issue.... its just hitting a different angle really - maybe easier on your elbows if you can't bring your elbows in and tucked like using the DB then try it with the EZ bar - it was a good movement for me(can't do that one now either)

TBH - I think you get a better stretch and contraction with the DB - it was just an ex I'd rotate with -- now I'll use a straight bar/or EZ bar on a slight or super incline then into presses after(usually after CG bench for my tricep work

[Mr.BB]

Yeah, with DB is really easy on elbows, which is probably a problem for most of us.

EZ barbell the forearms will fail first, not allowing heavy weights.

[numbere]

So you do them singles?
There's a better stretch on the long head if you have the arms above the head seated vertical. I use both hands and can go heavy. What ever works best for you

Yes isometric.

I agree there's a better stretch but I can't go nearly as heavy when vertical. Using both hands with a BB or ez bar puts too much stress on my wrists.