**Marcus's HIT Dungeon**

[Sfla80]

We got some good rain last night nothing bad. SSI and Valdosta are getting hammered right now. It's moving NE now. Should be up here about game time. Tornado and flood warnings in effect.

We have severe warning tonight down here. But it will be over night.

What happened in GA is crazy 11 dead 23 injured


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[almostgone]

We got some good rain last night nothing bad. SSI and Valdosta are getting hammered right now. It's moving NE now. Should be up here about game time. Tornado and flood warnings in effect.

Roughly the same here. I'm kind of NE of Hart County.

[almostgone]

We have severe warning tonight down here. But it will be over night.

What happened in GA is crazy 11 dead 23 injured


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Yeah, that's a frigging mess.

Especially for January?

[kelkel]

Ugh. Some catastrophes there. Some of them are enough to make your guts flip.

No desire to watch that stuff.

[Sfla80]

Yeah, that's a frigging mess.

Especially for January?

Yeah exactly....it's apart of a big cold front.

Of course we won't get any of the cold down here though lol


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[NACH3]

Falcons TD!

[Igifuno]

Falcons TD!

They're not messing around. Defense isn't the best for GB but with Rodgers you've got to score early and often to win.


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[Igifuno]

Be safe AG and Cape


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[Capebuffalo]

0-31 Dirty Birds. Wow

[Capebuffalo]

Be safe AG and Cape


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Thx. It's moving in here hard. As long as the power doesn't go out before the game ends.

[NACH3]

Posted my b4 pics - wow am I embarrassed... but hey 6wks is a lot of time to see changes and grow where I need to! I'm just happy I could do this with you Cape.

Matty Ice is on fiya!

[NACH3]

Wow the Falcons are just kickin ass! Go Matty Ice baby! He's a local guy here!

[Bio-Active]

Wow the Falcons are just kickin ass! Go Matty Ice baby! He's a local guy here!

Falcons look great on both sides of the ball.

[Capebuffalo]

Posted my b4 pics - wow am I embarrassed... but hey 6wks is a lot of time to see changes and grow where I need to! I'm just happy I could do this with you Cape.

Matty Ice is on fiya!

It will be a pleasure and an honor. I posted mine. I've got a lot of work to do in 6 weeks to get to where you are now damn it. I've got my work cut out. Time to clock in and go to work. Already prepared my meals for the week. Going to be a challenge. Nothing if fried or covered in glaze.

[almostgone]

Thx. It's moving in here hard. As long as the power doesn't go out before the game ends.

That's a royal PITA, especially if you're rural like me. There's no high speed Internet via phone or cable, satellite radio goes out as your going up our driveway, and if you fart loud our power goes out.

[kelkel]

Neither one of these games has been a contest.....

[songdog]

You boyz down there keep it down there

[NACH3]

It will be a pleasure and an honor. I posted mine. I've got a lot of work to do in 6 weeks to get to where you are now damn it. I've got my work cut out. Time to clock in and go to work. Already prepared my meals for the week. Going to be a challenge. Nothing if fried or covered in glaze.

It will be a pleasure my man! Thx but I got a lot of work to do myself! Prepared for the wk(except my two breakfasts ) - sure will be a lot of transforming that's for sure! I hear ya boring diet! It's motivation at its best - GL Cape... catch ya on the flip side

[Igifuno]

Great game. Convincing win by the Pats. Should be a great SB.


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[clarky.]

Morning fellas, catch up the night.

[NACH3]

Mornin' fellas! It's been raining all w/e and man the posterior of both my delts are sore as shit lol...

Back to the grind fellas! Let's start out with another great week!

Kickass everyone!

[marcus300]

Morning everyone

Hard session planned for me today

[Back In Black]

Morning buggers.

Work and dad duties for me today/tonight.

Hope you all have great days and even better workouts.

[NACH3]

Morning everyone

Hard session planned for me today

Holy shit... Nice fuckin avi! Haven't seen that one b4... nice!

[marcus300]

Gentlemen how are we this fine morning? hope you are all well and getting your set backs.

Chest this morning - was going to be shoulders but haven't trained chest in a bit and its international chest day so why not join the crowd.

RC warm ups plus light db flyes into incline press - 30 reps each continuous 3 sets.


pre exhaust/ superset
Incline DB fyles straight into incline db press
3 warm up sets
1 working set to failure

flat flyes straight into db press
2 feel sets
1 working set to failure

Hammer strength vertical press
2 working sets to failure

Cable flyes taken to chin height
2 sets - higher end reps

abs crunches and leg raises
3 sets

25mins cross trainer

[marcus300]

Holy shit... Nice fuckin avi! Haven't seen that one b4... nice!

Its not recent its old, trying to cheer myself up lol

[NACH3]

Its not recent its old, trying to cheer myself up lol

By the looks of the w/o it's working nice session Marcus

[NACH3]

Btw - I'm doing fuckin great!
Stretching cardio 40min at steepest incline PWO RC stretches lots of feelers

Back today gents and I shifted some good weight

Lat pulldowns
2 w/u 3 feelers
Stacked(285) x6 drop 4 same weight RP 2

BB Bent over rows
3 feelers
1w(275) x6 drop 5 RP 1-2 burned out w.135 x 12+ holding static for 2-3sec

DOuble DB Bent over rows holding static again for 2-3sec
2w failing at 8-12 + drop 5

Rack pulls just below the knee
135/225/
2w 315 failing at or between 8-12 reps dropped 225 6

Great w/o felt strong especially on wide grip pulls I know I tore every fiber in the path!

[marcus300]

AG how are you feeling ?

[Proximal]

Morning everyone - here's to a great day & week! Marcus, if you don't mind, in this avi, how much did you weigh & what size were your arms? Great double bicep shot - not that you need me to say that.

[Capebuffalo]

Incline DB Flies straight into Presses
1 warm up 2 working to failure

Flat DB Flies into Presses
2 working both to failure

Hammer Incline
2 working drop sets

Cable Flies
2 working to failure.

It may look familiar Marcus. Kicked my ass.

[Proximal]

Damn, how you guys can go so heavy/intense first thing in the morning - I swear it takes me at least till 10 am to get loose enough LOL. Just getting ready for the day here, counting on a solid back & rear delt routine later.

[marcus300]

Morning everyone - here's to a great day & week! Marcus, if you don't mind, in this avi, how much did you weigh & what size were your arms? Great double bicep shot - not that you need me to say that.

I was around 250-260lbs cant really remember the exact weight - I look and feel a lot better around 245lb though

Not sure how big my arms are either in that particular picture Prox,

At my best and I mean peak of what I achieved I was 21.5" ish give and take, but I was big into injecting them both heads for many years .
My arms look bigger when they are smaller because of the lower bf really picks out the detail which would be for me around 19"

Just looking through some pics and this is just before I started training at 18yrs old, skinny cunt lol

[marcus300]

Incline DB Flies straight into Presses
1 warm up 2 working to failure

Flat DB Flies into Presses
2 working both to failure

Hammer Incline
2 working drop sets

Cable Flies
2 working to failure.

It may look familiar Marcus. Kicked my ass.

lmfao killer isn't it

[Capebuffalo]

I was around 250-260lbs cant really remember the exact weight - I look and feel a lot better around 245lb though

Not sure how big my arms are either in that particular picture Prox,

At my best and I mean peak of what I achieved I was 21.5" ish give and take, but I was big into injecting them both heads for many years .
My arms look bigger when they are smaller because of the lower bf really picks out the detail which would be for me around 19"

Just looking through some pics and this is just before I started training at 18yrs old, skinny cunt lol

Bull shit. Really ? That was you? You had my respect before but you have more now. I thought you were born with great genetics. You have worked your ass off for a lifetime. Damn in in awe right now.

[marcus300]

Bull shit. Really ? That was you? You had my respect before but you have more now. I thought you were born with great genetics. You have worked your ass off for a lifetime. Damn in in awe right now.

yes that's me just before I started training, I can post more for you

[Capebuffalo]

lmfao killer isn't it

I hit failure quicker than anticipated with medium weight. I was fried on the flat bench. I'm like what the hell? I will be running that one again.

[Capebuffalo]

yes that's me just before I started training, I can post more for you

If you don't mind. It's motivation to me. You've seen my before picture at 145 lbs. you took that to a completely different level.

[Proximal]

Thanks Marcus. Just an amazing shot on the avi. The pic as an 18 yo, reminds me of myself - that's when I first started as well. Have a great day big guy!

[marcus300]

If you don't mind. It's motivation to me. You've seen my before picture at 145 lbs. you took that to a completely different level.

Thanks Marcus. Just an amazing shot on the avi. The pic as an 18 yo, reminds me of myself - that's when I first started as well. Have a great day big guy!

Same holiday just a side shot of my huge body lol - 18yrs old just about started training