**Marcus's HIT Dungeon**

[Capebuffalo]

I was the inside of my gym today. Warm up stuff. Around the world. Gonna be sore! Trying to carve out an hour sat and sun. May join work gym to squeeze in workout during day. I need my workout for all positive benes.

I may be out of line but what stuff do you warm up? you know you're not still mad at me. Friends?

[Proximal]

I missed it. But

I’ll tell you what: I may have fucked my life up flatter than hammered shit, but I stand here before you today beholden to no human cocksucke

Yep. Never watched Hell on Wheels, going to have to find it on Netflix

[Capebuffalo]

Yep. Never watched Hell on Wheels, going to have to find it on Netflix

That and Sons of Anarchy two best shows besides Andy Griffith.

[Proximal]

That and Sons of Anarchy two best shows besides Andy Griffith.

You've got some awesome taste in television, got to hand it to you. Did you workout today, finished back & tri's this afternoon myself.

[almostgone]

I was the inside of my gym today. Warm up stuff. Around the world. Gonna be sore! Trying to carve out an hour sat and sun. May join work gym to squeeze in workout during day. I need my workout for all positive benes.

Oh boy, Kel is going to spot that one!

Definitely agree life is better when there is gym time in the schedule. Hope your schedule continues to cooperate, GGR!

[kelkel]

You have to be kidding me. What's next, winning the lottery?

Going to be a coin toss. May need a letter of medical necessity from the doc but that's no problem. I obviously need it.

[Proximal]

Going to be a coin toss. May need a letter of medical necessity from the doc but that's no problem. I obviously need it.

Lmao Kel. Wish you the best with that coin toss.

[almostgone]

Ok. Finished my shake and drinking a Pepsi Max. Will hit the shop to work legs here in a few and then got to get ready for work. Really would rather not work tonight, but hope to keep it to 4 hours or so?
Will post up on break at work or later in the morning after work.

[NACH3]

What's up fellas, fell asleep at 7pm lmao... it's 230am and I'm wide awake.

AG I work reg day shift in the gym 6-6/8-8 whatever the clients want... not night shift though I did when I worked NonDestructiveTesting(QA/QC work) inspection! Loved night shift except how white and pale I got lol

Yesterday's off day was amazing! I did errands for the Father... got promoted to lead trainer in the meantime I'm getting my financial investment and Insurance licenses! Hope to make that a full time gig... also getting a resume together for something that I'd also love to do!

Fill in day of some compound movements(rack pulls) traps and delt work today... cardio work, too!

Kickass and enjoy the big game... tell me your pics - I'd love to see a local boy(Matt Ice) beat the Pats!

[almostgone]

Crunches
Leg extensions- 2 w/u, Work-24,drop,12,drop,11
Hacks-3 w/u. Work-7 - 3 - 2
Reverse hacks- 1 w/u, Work- 8 - 4 - 2
Leg press- 1 w/u, Work1(feet wide)- 12 - 5 - 3. Drop a little weight. Work2 - 12 - 6 -5.
Leg curls- Work- 12+,drop,7+,drop,6+


Maybe a tad slow, but not terribly so? 58 minutes.

[Back In Black]

Happy Sabbath day. I'm off to (my) church in a while for delts and tri's.

Back to HIT for 4 weeks from today in place of my 5x5 routine for upper body compounds. Except for lats, I have some imbalances to work on for the next couple of months or more.

Been waking up every morning at 4am for the last few weeks for no apparent reason - not hungry, don't need the loo - it's very annoying.

Mach you sound like a busy boy.

AG you seem to work every day?!

Kelkel, wasn't there an issue with you taking GH and a tumour or did I make that up?

[almostgone]

Happy Sabbath day. I'm off to (my) church in a while for delts and tri's.

Back to HIT for 4 weeks from today in place of my 5x5 routine for upper body compounds. Except for lats, I have some imbalances to work on for the next couple of months or more.

Been waking up every morning at 4am for the last few weeks for no apparent reason - not hungry, don't need the loo - it's very annoying.

Mach you sound like a busy boy.

AG you seem to work every day?!

Kelkel, wasn't there an issue with you taking GH and a tumour or did I make that up?

Yes sir, or at least 6 days/week. Been trying to cut it back to 5 days and work longer hours during the week, but that hasn't been very successful.
Hope your sleep gets better. It does get old.after a bit when you wake up before you are ready to get out of bed.

[almostgone]

My apologies if we have any relatively younger lifters in the thread and I don't mean this to be a judgement on all young guys, but damn, they just don't make kids like they used to. We have a couple of young (early 20's) kids that have been in maintenance for over a year and a half now and not only are they still greener than a sour apple, they are totally unmotivated. Absolutely irks me.

[marcus300]

Had a few hectic few days and nights but I'm all good now. I hate scum bags cough cough.

Back at it gym calling

[NACH3]

Happy Sabbath day. I'm off to (my) church in a while for delts and tri's.

Back to HIT for 4 weeks from today in place of my 5x5 routine for upper body compounds. Except for lats, I have some imbalances to work on for the next couple of months or more.

Been waking up every morning at 4am for the last few weeks for no apparent reason - not hungry, don't need the loo - it's very annoying.

Mach you sound like a busy boy.

AG you seem to work every day?!

Kelkel, wasn't there an issue with you taking GH and a tumour or did I make that up?

Hey BIB.... how are you building up your imbalances?? One more set just with the imbalanced side? And do you go heavyier or heavy as possible w/great form or donmore reps all the time on unilateral movements... I'm asking b/c id like to build my R rear delt up just a bit to make it pop like it should... thx buddy

[almostgone]

Had a few hectic few days and nights but I'm all good now. I hate scum bags cough cough.

Back at it gym calling

Morning, Marcus!

[NACH3]

Had a few hectic few days and nights but I'm all good now. I hate scum bags cough cough.

Back at it gym calling

Me too! Lmao!!!

[Back In Black]

Hey BIB.... how are you building up your imbalances?? One more set just with the imbalanced side? And do you go heavyier or heavy as possible w/great form or donmore reps all the time on unilateral movements... I'm asking b/c id like to build my R rear delt up just a bit to make it pop like it should... thx buddy

It's new to me TBH. I plan on doing one les set for the larger side just for rows and pull downs (both unilateral exercises anyway) heavy weight great form 6-10 reps to failure. That's the initial plan, see where I am in 6 weeks or so.

[Back In Black]

Delts and tri's done

All sets preceded by a moderate set of 10-12 reps

Shoulder press DD 7/2/2 plus attempted negative

Front raise EZ bar palms up double Rest Pause plus partials at end

( I could have stopped here I felt fried)

Seated side laterals DD plus partials at end

Face pulls DD

Smith machine CG bench DD

OH dumbell extensions 3 straight sets

20 mins LISS cardio

Will do some core later

[almostgone]

Dang, my legs are already complaining. Maybe no DOMS this time, just straight to the "totally fvcked" condition.

[NACH3]

It's new to me TBH. I plan on doing one les set for the larger side just for rows and pull downs (both unilateral exercises anyway) heavy weight great form 6-10 reps to failure. That's the initial plan, see where I am in 6 weeks or so.

Yeah I just want to work on it more myself! I know it's there but most don't see anything -

Thanks for your feedback I think I'll run with this myself and see where it takes me - I'll update you as well!

[songdog]

What's up fellas, fell asleep at 7pm lmao... it's 230am and I'm wide awake.

AG I work reg day shift in the gym 6-6/8-8 whatever the clients want... not night shift though I did when I worked NonDestructiveTesting(QA/QC work) inspection! Loved night shift except how white and pale I got lol

Yesterday's off day was amazing! I did errands for the Father... got promoted to lead trainer in the meantime I'm getting my financial investment and Insurance licenses! Hope to make that a full time gig... also getting a resume together for something that I'd also love to do!

Fill in day of some compound movements(rack pulls) traps and delt work today... cardio work, too!

Kickass and enjoy the big game... tell me your pics - I'd love to see a local boy(Matt Ice) beat the Pats!

I was wondering where you were last nite! Was a lil slow around here I had no one too fuck with

[clarky.]

Good afternoon everyone, hope all is well. Time to catch up and see what that big fvcker Nachy boy has been up to haha.

[NACH3]

I was wondering where you were last nite! Was a lil slow around here I had no one too fuck with

I know I fell asleep buddy - I'll be around all day today tho

Good afternoon everyone, hope all is well. Time to catch up and see what that big fvcker Nachy boy has been up to haha.

In the gym doing a fill in day - doing rack pulls atm I'll write it up later Big Guy

[songdog]

Well I will be heading too the basement here in a lil while time too hit it again.I like the 5x5 done it in the past though it's hard when you don't have a spotter for the bench but then I would have too listen to him talk and that shit drives me nuts.Yeah Clarky Nach takes a nap then plays nite owl

[NACH3]

Well I will be heading too the basement here in a lil while time too hit it again.I like the 5x5 done it in the past though it's hard when you don't have a spotter for the bench but then I would have too listen to him talk and that shit drives me nuts.Yeah Clarky Nach takes a nap then plays nite owl

Ya caught me! seriously tho lol

[almostgone]

Almost my bedtime. Ate 6 egg whites, 5 oz. flank steak, and a big salad with 3.5 oz. of chicken breast. Still f-in hungry.

[GirlyGymRat]

You have to be kidding me. What's next, winning the lottery?

I require such low dosage of pharm grade, he wouldn't miss 1 iu daily. If he was a gentleman...

[clarky.]

Almost my bedtime. Ate 6 egg whites, 5 oz. flank steak, and a big salad with 3.5 oz. of chicken breast. Still f-in hungry.

Ohh sounds good AG.

[GirlyGymRat]

I hr fasted cardio. Sore from yesterday as expected. Going into work.

[almostgone]

Ohh sounds good AG.

It was.

[GirlyGymRat]

And forgot to mention...the fluff is falling like the snow in a blizzard. I will be gluten fee by next week and almost refined sugar free. A few more weeks and I should be back to skinny fat. lol.

I've lost muscle. I worked exceptionally hard for a little booty bump....I'll get it back. Body respond quickly without proper food. I am trying not to get ahead of myself but I may be exceptionally pleased with a new me.

I am going to join the gym at work at least for the next few months. I am working a ton of hours. I'ld be better thru the day if I squeezed in a workout. Got to figure out how to not have to reapply makeup.....a setting spray or something.

#NoExcuses
#SuckItUpButtercup

[kelkel]

Kelkel, wasn't there an issue with you taking GH and a tumour or did I make that up?

I do have a small pituitary adenoma, but it's not growing. Good memory.

[kelkel]

I require such low dosage of pharm grade, he wouldn't miss 1 iu daily. If he was a gentleman...

No worries. We just have to discuss delivery method.

[almostgone]

Dang it, I never have a camera handy when I should. The wife and I took the beast for a walk a minute ago and I heard a red tailed hawk and several crows fairly close. Spotted them a minute or so later and boy, the hawk hoodooed one of the crows and put the shake on it, rolled back around and pummeled the sh!t out of it. That evened the odds up somewhat.
Awesome to watch.

[Back In Black]

I do have a small pituitary adenoma, but it's not growing. Good memory.

I am quite the elephant at times.

[GirlyGymRat]

I am quite the elephant at times.

Impressive

[Bio-Active]

Happy Sunday hitters. Just finished training and I'm back. Feels great to be able to breath easy again

[marcus300]

Evening

[NACH3]

Fill in day done(was basically a totally body w/o) and I'm f-d lol

-- Rack pulls(heavy)
Pyramided up to 5plates
225/15 315/12 405/8 500(yes I threw in the 2.5s lol)5/405/4 315/6 225/8
-- low pully rows(hammer strength)
Pyramided up to 3plates+a quarter all done unilaterally
3 Drops
Pre-exhausted shoulders(no pressing)
- Seated side laterals(holding at top of contraction ft as long as Possibe into a slow neg)
2w DD
- rev grip(palms up) front raises s/s'd into cable front raises
3straight sets just enough time to get to cables and back
- rear delts facing bench(heavy but getting 10+ reps) s/s'd seated machine Shrugs
- arms
s/s'd everything
-incline skull crushers into CG presses
- lying DB extensions into V-grip pushdowns into rev grip pushdowns
- hammer curls into incline curls into hammer strength preachers
- weighted dips into cable Curls into OH rope ext's into squatting CG preachers off knees

Done in 60min I am freakin fried lol