**Marcus's HIT Dungeon**

[Cuz]

Happy sunday hitters.

[BG]

Coming from NY we are use too good pizza.Well my 1st day in Ca me and my X got a pizza well wat they call pizza in Ca.I ate a lot of different pizza places in the 10yrs I was in Ca and I can safely say they all SUCKED!

I have 4 good pizza places in my little town

I forgot good

[Mr.BB]

Impressive

Does this have a 2nd meaning?

Or I just have too much testosterone in me?

[kelkel]

I am quite the elephant at times.

Impressive

Nice hearing that occasionally......

[NACH3]

I have 4 good pizza places in my little town

I forgot good

Your Lucky! !

[hammerheart]

Damn gluten free diet. Haven't had a pizza in years.

[GirlyGymRat]

Damn gluten free diet. Haven't had a pizza in years.

Do u miss it? There's many alternatives now. I did break down and bought some gluten free bread but I am trying to stay away from processed food too.

[Capebuffalo]

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

You suck. I'm sick as a dog b

[Capebuffalo]

Oh you Dirty Birds.

[hammerheart]

Do u miss it? There's many alternatives now. I did break down and bought some gluten free bread but I am trying to stay away from processed food too.

I don't really. I don't eat any glutenfree bread either, I prepare virtually anything myself with whole flours, except for some buckwheat pasta.

I very much doubt the flavour of a gluten free pizza base can can compare to the original wheat version.

[almostgone]

Hmm, either the wife slipped me some extre meds or I needed that sleep. Waking up and getting my mind ready for work.
Will lift tomorrow night. Think last night's leg session put a whooping on me.

[marcus300]

Morning people

[Back In Black]

Morning.

New ENGLAND won, as I called it. Well done me.

[NACH3]

You suck. I'm sick as a dog b

Test flu?!?! I hope you recover quickly - keep those protein drinks going at least and the fluids bro

[NACH3]

Morning people

Morning Marcus!

Morning.

New ENGLAND won, as I called it. Well done me.

Morning BIB and what a call lol

I'm fuckin sore as hell lol - chest for me and I'm eating 3 eggs 2c egg whites & ziti

[Back In Black]

Morning Marcus!



Morning BIB and what a call lol

I'm fuckin sore as hell lol - chest for me and I'm eating 3 eggs 2c egg whites & ziti

Ziti, I fucking love ziti. It's not a diet food sadly.

[GirlyGymRat]

Morning Marcus! Morning BIB and what a call lol I'm fuckin sore as hell lol - chest for me and I'm eating 3 eggs 2c egg whites & ziti

fellas!

[NACH3]

Ziti, I fucking love ziti. It's not a diet food sadly.

I can carb up since it's morning and going to hit chest mighty damn hard!

Ps - homemade by real Italians.... parmasean cheese, sausage & pepperoni

[almostgone]

Morning people

Morning.

New ENGLAND won, as I called it. Well done me.

Morning Marcus!



Morning BIB and what a call lol

I'm fuckin sore as hell lol - chest for me and I'm eating 3 eggs 2c egg whites & ziti

fellas!

Morning, everyone. Let's all kick Monday right square in the @ss. Actually, I've already started, but I still have a decent amount of time at work to do it again.

[almostgone]

You suck. I'm sick as a dog b

It's probably this f*cked up weather. We had snow flurries and sleet early Sunday morning and I'm not up in the mountains.
Get better pronto, Cape.

[Capebuffalo]

Test flu?!?! I hope you recover quickly - keep those protein drinks going at least and the fluids bro

I will. I feel like I've been run over. Thx Nach.

[NACH3]

I will. I feel like I've been run over. Thx Nach.

Rest up my man - stay as hydrated as possible(I know it's hard) tomorrow is a new day...

[Mr.BB]

I will. I feel like I've been run over. Thx Nach.

NAC and vit C my friend.

Chicken soup is overrated

[hammerheart]

Ziti, I fucking love ziti. It's not a diet food sadly.

We Italians are evil when it comes to diet...

[Capebuffalo]

Rest up my man - stay as hydrated as possible(I know it's hard) tomorrow is a new day...

Thanks brother. It's putting me two days behind. And it's killing me. I can't let you get too far ahead of me.

[NACH3]

Chest

Pre-exhaust s/s flys into presses

Pec dec pyramided up to
2w DD

INCLINE FLYS RIGHT INTO PRESSES
3 warm ups 2 feelers
1w DD Complete and under failure into partials

FLAT FLYS RIGHT INTO PRESSES
1w DD into partials complete failure

Super Incline hammer strength press
2 warm ups
1w(3plates aside) was heavy lol 3 drops

Cables low to high
2w DD + RP + RP on last drop

40min super intense great w/o

[Capebuffalo]

Chest

Pre-exhaust s/s flys into presses

Pec dec pyramided up to
2w DD

INCLINE FLYS RIGHT INTO PRESSES
3 warm ups 2 feelers
1w DD Complete and under failure into partials

FLAT FLYS RIGHT INTO PRESSES
1w DD into partials complete failure

Super Incline hammer strength press
2 warm ups
1w(3plates aside) was heavy lol 3 drops

Cables low to high
2w DD + RP + RP on last drop

40min super intense great w/o

I hate you. That was pretty much the same plan I WAS going to run this morning. Seems you get a little more intense every week. Good job buddy.

[marcus300]

Shoulders this morning

I started with some light weights doing rc warm ups, side lateral raises, bent overs and front raises - all done straight after each other to get as much blood in my delts as possible before I started my workout. Its a problem area for me all because of my RC issue but this is the best way forward for me at this moment in time. I also do a lot of rumble rolling around my scapula and delts which does help my condition.

Nothing new for me with this workout I decided to go with pre exhaust all because when I come to the compound movement my working weight set will be reduced because of the pre exhaust which in turn will help or not cause more damage to my RC.

I started with cybex side laterals with 45 seconds rest - on the working set I got fully in control and made that set an all out working set so my side delts were completely worked to the max, no need for further sets in my eyes so moved onto bent over rear delts with db's - did some feeler sets then moved onto a working set -felt good but must admit didn't feel fully worked so I went over to the rope face pulls and did a set with drops what destroyed my rears.
Then I decided to go with the Viking press with one foot in front of the other to try and help with any back bending - feeler sets then one working set what again fully worked my delts to failure. Moved onto traps and did smith machine rear traps went heavy and then last set repped out with the bb

20mins of the bike

home to feed

[Bio-Active]

Good morning hitters... Happy Monday. One more week of pull back and then in ready to get back to hit.

[NACH3]

Shoulders this morning

I started with some light weights doing rc warm ups, side lateral raises, bent overs and front raises - all done straight after each other to get as much blood in my delts as possible before I started my workout. Its a problem area for me all because of my RC issue but this is the best way forward for me at this moment in time. I also do a lot of rumble rolling around my scapula and delts which does help my condition.

Nothing new for me with this workout I decided to go with pre exhaust all because when I come to the compound movement my working weight set will be reduced because of the pre exhaust which in turn will help or not cause more damage to my RC.

I started with cybex side laterals with 45 seconds rest - on the working set I got fully in control and made that set an all out working set so my side delts were completely worked to the max, no need for further sets in my eyes so moved onto bent over rear delts with db's - did some feeler sets then moved onto a working set -felt good but must admit didn't feel fully worked so I went over to the rope face pulls and did a set with drops what destroyed my rears.
Then I decided to go with the Viking press with one foot in front of the other to try and help with any back bending - feeler sets then one working set what again fully worked my delts to failure. Moved onto traps and did smith machine rear traps went heavy and then last set repped out with the bb

20mins of the bike

home to feed

Nice Big Man!

I've got to pre-exhaust and do lots of s/s's for my delts and the last movement for has been rev hammer strength press(facing the recline) but I'm going to try Hitting smith machine presses again or a machine palms facing.... what's your thoughts on doing Incline presses as it still hits the front delt but also try to do it a little more inclined??

[NACH3]

I hate you. That was pretty much the same plan I WAS going to run this morning. Seems you get a little more intense every week. Good job buddy.

It was a good one buddy... I think my intensity is the highest it's been in a very long time - missed it... you'll bounce right back, Cape

[Igifuno]

Chest is looking full bro


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[NACH3]

Chest is looking full bro


Sent from my iPhone using Tapatalk

Thanks Igi! Congrats on your win!

[marcus300]

Nice Big Man!

I've got to pre-exhaust and do lots of s/s's for my delts and the last movement for has been rev hammer strength press(facing the recline) but I'm going to try Hitting smith machine presses again or a machine palms facing.... what's your thoughts on doing Incline presses as it still hits the front delt but also try to do it a little more inclined??

Yes, ive been doing all incline pressing with palms facing each other and elbows more towards my sides, still stimulates but takes a lot away from my RC and any pain. Do what works and still build

[kelkel]

Ziti, I fucking love ziti. It's not a diet food sadly.

Well damn. I've been eating pasta with hamburger every day for lunch for years now. Oh well.

[RaginCajun]

Yes, ive been doing all incline pressing with palms facing each other and elbows more towards my sides, still stimulates but takes a lot away from my RC and any pain. Do what works and still build

interesting

i will have to try this as my left RC stays bothersome

[NACH3]

Yes, ive been doing all incline pressing with palms facing each other and elbows more towards my sides, still stimulates but takes a lot away from my RC and any pain. Do what works and still build

I had an aha moment lol - and thought hell yes this could work... thanks Marcus!

[kelkel]

Time for chest and arms. Maybe this old guy can get a little growth. Muscular or hormone, either will do.

[Back In Black]

Well damn. I've been eating pasta with hamburger every day for lunch for years now. Oh well.

That's where you're going wrong, imagine how lean and vascular you would be without it!

I made a ziti once, 4 types of cheese and about 4000cals. I should post the recipe next time a 'hard-gainer' comes along.

[kelkel]

That's where you're going wrong, imagine how lean and vascular you would be without it!

Crap. All these years too. Probably why I always look fat.