**Marcus's HIT Dungeon**

[BG]

Attachment 167320

This is the one we have. Never really used it before except on rows once or twice.

I liked it. Gave a good squeeze



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Love that bar, dont have one at my gym. Matter of fact Im going to order one. Light concentrated pull down with those destroys my lats.

[BG]

Back night. Rows, chins, then tbar rows...done in 20 minutes. Current composure Attachment 167323

Looking good Cuz!

[Sfla80]

Shoulders done

Smith military press 3w 2f 1w (205) 1d

Leaning db laterals 2w with halfs and partials

Seated db front raise same as above

Seated db shrugs 1f 2w

Pec/dec 2w 1d




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[Sfla80]

Can't figure out the damn angle on this pic.

See a lot of guys take this pic and I can't get the right one. I lose my posing trying to move the phone around lol.

Couple hours after the gym and veins still were poping in delts but couldn't get a great pic


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[Proximal]

Legs done. Trying to calm down after fighting traffic - every idiot must have been on the road tonight.

Got to have some Chicago dogs at least once a year. Have a place from Diners, Drive-ins & Dives near us that specializes in them.

[almostgone]

Evening messers

Morning, Marcus!

[Sfla80]

Prox that's the worse all jacked up and road rage lmao.

That's awesome about the triple ds joint.

We went to one place from the show in Jacksonville. It was good but way too busy for what it was. That show definitely makes their business


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[marcus300]

Chest

Hammer strength upright press - singles
3 warm up sets
1 working set to failure

Incline flyes DB
2 feel sets
1 working set to failure

Incline db press - palms facing each other
was told to do them this way by an ex pro
2 feel sets
1 working set to failure plus one drop

[Sfla80]

Chest

Hammer strength upright press - singles
3 warm up sets
1 working set to failure

Incline flyes DB
2 feel sets
1 working set to failure

Incline db press - palms facing each other
was told to do them this way by an ex pro
2 feel sets
1 working set to failure plus one drop

Singles? Meaning r u sitting sideways and hitting one side at a time?

I see this a lot but haven't tried


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[marcus300]

Singles? Meaning r u sitting sideways and hitting one side at a time?

I see this a lot but haven't tried


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Not sitting sideways, just normally sitting on it forward but only pressing with one arm at a time instead of two

[Sfla80]

Not sitting sideways, just normally sitting on it forward but only pressing with one arm at a time instead of two

Heard. Ty!!

But do you know what I'm talking about? Sitting sideways and the movement is pressing but across the chest. Say using right arm pressing across finish movement at like left delt area.




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[marcus300]

Heard. Ty!!

But do you know what I'm talking about? Sitting sideways and the movement is pressing but across the chest. Say using right arm pressing across finish movement at like left delt area.




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Yes ive seen some guys do them, its like a chest fly.

[Sfla80]

Yes ive seen some guys do them, its like a chest fly.

Ok makes sense.

I think I'll stay away from that.

Thank you sir


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[marcus300]

Ok makes sense.

I think I'll stay away from that.

Thank you sir


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The reason why I do them on the hammer strength is because of my RC problem, it also feels better doing them in singles and also I never do flat BB press anymore not done them for over 15yrs

[Sfla80]

The reason why I do them on the hammer strength is because of my RC problem, it also feels better doing them in singles and also I never do flat BB press anymore not done them for over 15yrs

I understand and yeah I remember u saying you haven't done flat bench in a long time.

Only time I do it is on smith machine.

I have a lot of issues but gladly rc hasn't been one yet.


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[marcus300]

I understand and yeah I remember u saying you haven't done flat bench in a long time.

Only time I do it is on smith machine.

I have a lot of issues but gladly rc hasn't been one yet.


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I injured mine on the decline actually but when I was power lifting ive done enough flat bench and I never really like it anyway, got a lot better benefit and size from other movements.

[Cuz]

Looking good Cuz!

Thanks alot man, especially comin from you.

[marcus300]

Thanks alot man, especially comin from you.

Your a monster Cuz always have been

[Cuz]

Can't figure out the damn angle on this pic.

See a lot of guys take this pic and I can't get the right one. I lose my posing trying to move the phone around lol.

Couple hours after the gym and veins still were poping in delts but couldn't get a great pic


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Lookin good bro...but im with you on this. I cant ever make this angle work for me. It just doesn't. I guess im too tall

[Sfla80]

Lookin good bro...but im with you on this. I cant ever make this angle work for me. It just doesn't. I guess im too tall

Hahhha glad I'm not the only one


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[marcus300]

Can't figure out the damn angle on this pic.

See a lot of guys take this pic and I can't get the right one. I lose my posing trying to move the phone around lol.

Couple hours after the gym and veins still were poping in delts but couldn't get a great pic


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Didn't see this post until cuz just posted it, Great work and looking solid and thick

[Cuz]

Your a monster Cuz always have been

Thank you Marcus, i can thank you time and time again for helping answer my questions in here and guiding me.

[Sfla80]

Didn't see this post until cuz just posted it, Great work and looking solid and thick

Ty sir..:getting back to it


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[kelkel]

Can't figure out the damn angle on this pic.

See a lot of guys take this pic and I can't get the right one. I lose my posing trying to move the phone around lol.

Couple hours after the gym and veins still were poping in delts but couldn't get a great pic


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Looking solid! It's tough taking pics like that. Even tougher without toilet paper.

[GirlyGymRat]

Just caught up with your posts. Seems there's a full house hitting it hard. Nach smashing it. Cape stick around, Clarky, DCI, Prox, and others killing it. And Kelkel one liners. Smh.

Reading your posts are the closest I am getting to the gym. Sadly. Ive worked 23, 10, 18, hours this week alone. Good coin but unhealthy. I don't see an end in near term. If I can squeeze in one workout, I'm thrilled.

Weight was slowing creeping back on with no regular workout and lots of stress for several months. Within the past 2 weeks I completely revamped my diet. I have removed refined sugar, reduced gluten. I feel so much better.
I don't have any cravings. If I eat bread, I see how impacts my body.

I'll try to check in every few days. Hope u r al well.

[Proximal]

Looking solid! It's touch taking pics like that. Even tougher without toilet paper.

Nice eye Kel! And, nice pic Sfla, plus that new ink is sweet! Spending like a fiend right now, can't schedule more ink for myself.

[Sfla80]

Looking solid! It's touch taking pics like that. Even tougher without toilet paper.

Lmfao!!!

That's the damn wife. Instead of placing on roll she keeps it on sink next to toilet.

She's still in training


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[Sfla80]

Nice eye Kel! And, nice pic Sfla, plus that new ink is sweet! Spending like a fiend right now, can't schedule more ink for myself.

Ty prox!

I love the new ink. Wish I could show it off more lol


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[almostgone]

Ugh, awake and reviewing for tomorrow. Will be heading to the shop in an hour and a half or so to hit chest before heading into work.

Edit: Back feels like it was beaten with a sledgehammer.

[almostgone]

Ok, shake almost down and then off to the shop.

[clarky.]

Morning fellas, Arms are fried this morning. Work will be fun, shoulders and traps the night, will report back the night fellas.

[NACH3]

Morning fellas and GGR!

Shoulders traps on the agenda & some tri work... legs are totally smoked!

Woke up earlier than usual and already put down a shk(60g P) chicken and rice bowl, 4eggs and potatoes! Coffee too! Got my session in about 2 hrs now!

Kickass everyone!

[almostgone]

Kind of a hybrid pullback/regular HIT lift tonight out of respect for the shoulder. The discomfort is now coming from the anterior head, but it's not debilitating, just uncomfortable. Presses are more comfortable than flyes.

Some band work and broomstick stretches to get things loosened up.

Incline flyes- 2 w/u, Work1- 9, drop,4. Dropped a little weight.Work2-8,drop,4+ reps.
Incline press- 2 w/u, Work1-8 reps.Drop weight. Work2 w/parallel grip- 4+ reps. Drop a little more. Work3 w/ parallel grip- 6 reps.
Flat flyes- 2 w/u, Work1-7 reps, drop, 4 reps.
Flat press- 2 w/u, Work1- 6 reps. Work2 w/parallel grip- 7+ reps.
Wrist curls w/ dry Oly bar- palms up and palms down to.failure.

45 minutes total.

[NACH3]

@ Cuz & Sfla... looking great guys! Keep it up it's awesome to see your progress!

[Capebuffalo]

Morning gents....Back today. Gotta beat Nacho.

[Capebuffalo]

Back

Kept the weight lower again. Held every contraction for as long as I could.

Lat Pull Downs. 1 warm 2 working


Used the inside handle 2 working


2 working

DB shrugs
1 working drop set.

[Bio-Active]

Good morning hitters... Right quad feels about 40 percent better today so at least it's moving I the right direction. I rested last night but tonight il be going in and hitting chest

[Proximal]

Back

Kept the weight lower again. Held every contraction for as long as I could.

Lat Pull Downs. 1 warm 2 working


Used the inside handle 2 working


2 working

DB shrugs
1 working drop set.

I really like the free motion lat pulldowns myself. Many, many pages ago, Marcus mentioned trying to crack a walnut by squeezing your shoulder blades together when doing a pulldown. I'm able to achieve that idea best with that free motion machine.

Doing some back after work myself. Right now, just fueling up & getting ready for the morning drive.

Have great days everyone!

[clarky.]

Back

Kept the weight lower again. Held every contraction for as long as I could.

Lat Pull Downs. 1 warm 2 working


Used the inside handle 2 working


2 working

DB shrugs
1 working drop set.

Sounds good Cape, side note though, look at that cvnt in the pic lmfao. He's just looking at you like what the fvck is he doing haha.

[clarky.]

On ma T, just about to go back to work. Fvck me ma arms are Fried fellas.
Report back the night.