**Marcus's HIT Dungeon**

[Sfla80]

Gearing up for some arms this. Morning. Having breakfast with the family then off I go!


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[NACH3]

Used to do it with 3 plates, sometimes put another plate or half. Nowadays prefer starting with leg curls so dont have to put so much weight, better for injury prevention. Got a couple of small tears in my left glute, and most days it was the grip that gave up first anyways.
Remember doing 11 reps with 3 and half one time, its a very long time to hold the loaded bar as I do it almost touching my feet, sometimes I stop on the bottom

Love the hammer standing leg curl, I go to failure so the deads are more to stretch and attack the muscle in a complete different way.

Definitely love the stretch and I like doing pauses as well that's some nice weight buddy I'm all about injury prevention now too so I'll pre-exhaust my hams prior also mostly

[NACH3]

Gearing up for some arms this. Morning. Having breakfast with the family then off I go!


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Nice... may do a fill in day... light focusing on contraction unless I do legs

If anything just a little back but I'm thinking legs/abs

[songdog]

Good morning Marcus and the rest of you heavy hitters great day outside! I will be outside soaking up the rays today

[Sfla80]

Arms are done. Killed them today.

Tight slow reps on everything

Short straight bar curls 3w 1f 1w ddd

Incline db curls 1f 2w 1d

Single arm hammer preacher machine 2w very slow reps. Other arm helping with negatives

Hammer dbs straight up 2 sets of 40/35/30/25

French press 1f 2w dd

Incline ez bar skulls 1f 2w

Vbar push downs 2w ddd. (Guy next to me doing rope pulls. Was probably getting 3 reps in for my every one rep lol)

Single arm reverse pd 2w

Did some calves to finish.


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[Capebuffalo]

Arms are done. Killed them today.

Tight slow reps on everything

Short straight bar curls 3w 1f 1w ddd

Incline db curls 1f 2w 1d

Single arm hammer preacher machine 2w very slow reps. Other arm helping with negatives

Hammer dbs straight up 2 sets of 40/35/30/25

French press 1f 2w dd

Incline ez bar skulls 1f 2w

Vbar push downs 2w ddd. (Guy next to me doing rope pulls. Was probably getting 3 reps in for my every one rep lol)

Single arm reverse pd 2w

Did some calves to finish.


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Nice workout. I know it felt good.

[Sfla80]

Nice workout. I know it felt good.

Definitely...vascularity was kicking today

Toook some pics. But look horrible:/

Calves still pop but can't get a good pic.


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[NACH3]

Arms are done. Killed them today.

Tight slow reps on everything

Short straight bar curls 3w 1f 1w ddd

Incline db curls 1f 2w 1d

Single arm hammer preacher machine 2w very slow reps. Other arm helping with negatives

Hammer dbs straight up 2 sets of 40/35/30/25

French press 1f 2w dd

Incline ez bar skulls 1f 2w

Vbar push downs 2w ddd. (Guy next to me doing rope pulls. Was probably getting 3 reps in for my every one rep lol)

Single arm reverse pd 2w

Did some calves to finish.


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Nice brotha! I'm loving the hammer preachers off the back of an incline!!

[Sfla80]

Nice brotha! I'm loving the hammer preachers off the back of an incline!!

I have to try this!!

Also saw a guy the other day (only other person I've seen doing bent over ISO curl like Arnold) but instead of bringing it across his body. He was bringing it up like a hammer curl.


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[NACH3]

I have to try this!!

Also saw a guy the other day (only other person I've seen doing bent over ISO curl like Arnold) but instead of bringing it across his body. He was bringing it up like a hammer curl.


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When you do them make sure your warmed up and go really slow hard squeeze and a really slow negative on each rep and give yourself forced reps into negs until the weight just drops s/s them into light seated hammers with elbows& shoulders way back(like a drag curl) but hammer style

[NACH3]

Instead of a fill in day I went in a few mile hike.... it's 65 out here and sunny so I got my cardio in outside!

[BG]

Ok guys I have been real stoked with all the pics going up so I took a few quick ones. Only a few came out good, I DONT GET HOW YOU GUYS DO THE BACK SHOT I nearly droppped my phone 3 times, I felt so stupid I gave up. Its not good, Ill try for better ones if you guys give some pic tips, but it gives a little idea.

[BG]

Fuck they are all sideways wtf?

[Capebuffalo]

Ok guys I have been real stoked with all the pics going up so I took a few quick ones. Only a few came out good, I DONT GET HOW YOU GUYS DO THE BACK SHOT I nearly droppped my phone 3 times, I felt so stupid I gave up. Its not good, Ill try for better ones if you guys give some pic tips, but it gives a little idea.

Do you keep those abs year round? You're a beast brother. Looking good.
What are your current stats?

[BG]

Do you keep those abs year round? You're a beast brother. Looking good.
What are your current stats?

Thanks, your doing great to, when you came back I told you it wouldnt take long for you to turn around, but you have done much better then I expected Yes I stay that lean or a little more. I was feeling a little weak and run down so I added oats a second time a day the past two weeks so my bf went up a little bit. Im going to change over to waxey and see if that is better then oats. I like to keep it to whole foods though. Im 5'7' 215. Thats 200mg of indu-ject ew.

[BG]

Those are bad pics, I just tried more at home and cant do it. Im going to have to get Mrs.BG to take some. I feel stupid I cant do it

[Sfla80]

Ok guys I have been real stoked with all the pics going up so I took a few quick ones. Only a few came out good, I DONT GET HOW YOU GUYS DO THE BACK SHOT I nearly droppped my phone 3 times, I felt so stupid I gave up. Its not good, Ill try for better ones if you guys give some pic tips, but it gives a little idea.

God damn bg!!!




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[Igifuno]

BG good lord me brutha. Looking damn mighty my man.


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[Capebuffalo]

Thanks, your doing great to, when you came back I told you it wouldnt take long for you to turn around, but you have done much better then I expected Yes I stay that lean or a little more. I was feeling a little weak and run down so I added oats a second time a day the past two weeks so my bf went up a little bit. Im going to change over to waxey and see if that is better then oats. I like to keep it to whole foods though. Im 5'7' 215. Thats 200mg of indu-ject ew.

Shit. You are a ripped up tank. Pictures motivate me. Wish more guys would post. Puts fire in my tank. Hats off to keeping that trim year round. That is not easy.

[BG]

Thanks guys, I took them down they werent good and sideways, Ill get some more.

[BG]

Shit. You are a ripped up tank. Pictures motivate me. Wish more guys would post. Puts fire in my tank. Hats off to keeping that trim year round. That is not easy.

You guys and your pics got me going also!

[Capebuffalo]

You guys and your pics got me going also!

And no you can't join our competition. Don't even ask. You'd give Napoleon a stroke. Lol

[Obs]

Ok guys I have been real stoked with all the pics going up so I took a few quick ones. Only a few came out good, I DONT GET HOW YOU GUYS DO THE BACK SHOT I nearly droppped my phone 3 times, I felt so stupid I gave up. Its not good, Ill try for better ones if you guys give some pic tips, but it gives a little idea.

Dammit i didnt get to see!

[Obs]

And no you can't join our competition. Don't even ask. You'd give Napoleon a stroke. Lol

Lmao fuck you cape

[BG]

And no you can't join our competition. Don't even ask. You'd give Napoleon a stroke. Lol

Lmao I would love get in the next one, motivation is tough these days

[almostgone]

Mmm, some good sleep. Time to eat a bit and then lay around a while longer.

[BG]

Mmm, some good sleep. Time to eat a bit and then lay around a while longer.

Enjoy your rest my man

[Capebuffalo]

Mmm, some good sleep. Time to eat a bit and then lay around a while longer.

Enjoy it AG. This is my 3rd straight off day. I'm going to break iron tomorrow.

[almostgone]

Enjoy your rest my man

Enjoy it AG. This is my 3rd straight off day. I'm going to break iron tomorrow.

Thanks, guys! I defo feel good. Think I was beginning to create a rest deficit. Am feeling more energetic/mentally fresh right now.

[BG]

Thanks, guys! I defo feel good. Think I was beginning to create a rest deficit. Am feeling more energetic/mentally fresh right now.

Same here, I in a serious pull back and might even take it further. See how this week goes.

[Capebuffalo]

I'm sure most are aware that 30 min of posing is harder than 60 min of training. Most important is you have a smile on your face and not look like you are staining every fiber of your body. Starting from your heel and going up up to the top of your head. This is what brings your detail out. Just because I haven't lifted in 3 days doesn't mean I'm not training.



Should have been flexing my right leg. Looks like shit. Legs need more size. I know. I know.

[BG]

I'm sure most are aware that 30 min of posing is harder than 60 min of training. Most important is you have a smile on your face and not look like you are staining every fiber of your body. Starting from your heel and going up up to the top of your head. This is what brings your detail out. Just because I haven't lifted in 3 days doesn't mean I'm not training.



Should have been flexing my right leg. Looks like shit. Legs need more size. I know. I know.

Well done!!

[Capebuffalo]

Well done!!

I think you know what I'm talking about. Nobody thinks you can break a sweat just standing in front of a mirror. Lol

[kelkel]

Thanks guys, I took them down they werent good and sideways, Ill get some more.

Well crap, I missed them. If sideways just open them up, rotate them and re-save them.

[almostgone]

Started to take one more day off, but think it's just me being lazy. Mixing up a shake.

[BRUTAL]

Morning!!!

It's cardio time!!!

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[clarky.]

Morning fellas, feel great this morning thank fvck. I'm going to take two more days just to be sure i am sick of this carry on so i am not rushing it. So so chuffed am not joking lol. I did not go in for legs yesterday i went out shopping with the mrs it was a good day.

Weather is horrid here this morning blowing a gale and raining, so so raring to get going. Catch up the night fellas.

[marcus300]

Ok guys I have been real stoked with all the pics going up so I took a few quick ones. Only a few came out good, I DONT GET HOW YOU GUYS DO THE BACK SHOT I nearly droppped my phone 3 times, I felt so stupid I gave up. Its not good, Ill try for better ones if you guys give some pic tips, but it gives a little idea.

where are they?

[almostgone]

Didn't quite allow myself enough time so I didn't get as deep into the lift as I wanted, but I did some.damage.

1 set of crunches
Leg ext.- 2 w/u, Work- 24+,drop,11+,drop,9+ with a 10 count hold on all partials.
Hacks- 2 w/u, Work-10 - 3. I may try bumping this weight up next time just to see how it goes? If I add a quarter/side that will put me just shy of 400? LOL, still have flashbacks of the quad tearing last year. Inside my head the noise was soooo loud even though I had my music going so I'll.will wait and see how my form is before getting too wild.
Leg press- 1 w/u, Work1 (feet wide)- 10- 2. Work 2 (feet narrow)- 8 -2. New weights on these. Probably because I didn't get my reverse hacks in.
Standing calf raises- Work- 14 - 2 w/ a double pump at the top of each rep.

42 minutes. Had planned to get in reverse hacks and leg curls but the clock was not my friend.

[NACH3]

Ok guys I have been real stoked with all the pics going up so I took a few quick ones. Only a few came out good, I DONT GET HOW YOU GUYS DO THE BACK SHOT I nearly droppped my phone 3 times, I felt so stupid I gave up. Its not good, Ill try for better ones if you guys give some pic tips, but it gives a little idea.

Damn BG I missed em but if any inclination of the last ones your a brick fuckin wall!!!

I'm not good with transferring pics from a thread to here so I bumped my early am cold pics yesterday they're at the top of pg 43 now!