**Marcus's HIT Dungeon**

**Back In Black** · 02-23-2017, 11:46 AM

Originally Posted by Capebuffalo

Nice new avi BB. Looking good.

Yeah, the hairy cunt needs to wax his armpits though...

**KINGKONG** · 02-23-2017, 11:46 AM

Originally Posted by Capebuffalo

Keep posting and keep working hard.

Thanks Cape I will!

**almostgone** · 02-23-2017, 12:01 PM

Whewweeee. My mail lady was busy today. All kinds of mail when I got home.

**songdog** · 02-23-2017, 12:28 PM

Originally Posted by NACH3

Thx BB hitting it from every angle possible... even delts play such a huge role in separation

That back is looking good bro!

**almostgone** · 02-23-2017, 12:33 PM

Good night, lady(ies) and gents. Time for this old fart to crash so I can amble down to the shop tonight. Long work day today, but made some dang satisfying progress on a couple of projects.
Have a good one!

**Capebuffalo** · 02-23-2017, 12:38 PM

Originally Posted by almostgone

Good night, lady(ies) and gents. Time for this old fart to crash so I can amble down to the shop tonight. Long work day today, but made some dang satisfying progress on a couple of projects.
Have a good one!

Get some good rest AG

**BRUTAL** · 02-23-2017, 04:34 PM

Tris bis and forearms, few sets, preexhausted well, one hit set each, one superset, fried like beef jerky , melatonin just kicked in, landing my face for good night, good recovery everyone

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**Cuz** · 02-23-2017, 06:03 PM

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Cold flexx
Its crazy im almost as lean now as i was on cycle if not as lean just not near as heavy. Gonna do some leg work tonight. Have a good one guys

**Capebuffalo** · 02-23-2017, 06:07 PM

Originally Posted by Cuz

Cold flexx
Its crazy im almost as lean now as i was on cycle if not as lean just not near as heavy. Gonna do some leg work tonight. Have a good one guys

You driving a 250?

**Mr.BB** · 02-23-2017, 06:34 PM

Originally Posted by Back In Black

Yeah, the hairy cunt needs to wax his armpits though...

Humm, do need to trim a lot, but its not even spring...

On the other hand, you seem not have a single chest hair hehehe

**Sfla80** · 02-23-2017, 06:43 PM

Another shitty day and another shitty session.

Won't even write it up.

Long 4 days of work ahead m. Probably close to 50 hours. Should be fun. Keep killing it guys

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**Capebuffalo** · 02-23-2017, 06:52 PM

Originally Posted by Sfla80

Another shitty day and another shitty session.

Won't even write it up.

Long 4 days of work ahead m. Probably close to 50 hours. Should be fun. Keep killing it guys

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Put it out of your head. We have obstacles. We adapt. We overcome. You are a warrior. There will be great days ahead. You're good. Take care of your business then kill this shit.

**Cuz** · 02-23-2017, 07:01 PM

Originally Posted by Capebuffalo

You driving a 250?

Tree fiddy

**Cuz** · 02-23-2017, 07:02 PM

Originally Posted by capebuffalo

put it out of your head. We have obstacles. We adapt. We overcome. You are a warrior. There will be great days ahead. You're good. Take care of your business then kill this shit.

^^x2

**Mr.BB** · 02-23-2017, 07:17 PM

Originally Posted by Sfla80

Another shitty day and another shitty session.

Won't even write it up.

Long 4 days of work ahead m. Probably close to 50 hours. Should be fun. Keep killing it guys

We cant always have great training sessions, same as not every days are the best.

But pulling through the not so great moments is what makes us great!

**Capebuffalo** · 02-23-2017, 07:45 PM

Originally Posted by Cuz

Tree fiddy

Asshole. A 350. I'm in a little 150. damn it. A 350. Bad ass Drive the hell out of the best truck made. buddy.

**Sfla80** · 02-23-2017, 07:55 PM

Originally Posted by Capebuffalo

Asshole. A 350. I'm in a little 150. damn it. A 350. Bad ass Drive the hell out of the best truck made. buddy.

I finally got a truck almost 3 years ago. Now. I loved it for the first year until I had my baby. Now I can't wait to get rid of it.

Dodge Ram big horn.

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**Sfla80** · 02-23-2017, 07:56 PM

Thanks guys for the words. It will pass. Just passing along what's going on. If the wife ain't right I'm not right. So mental game isn't there when she's not happy. (No matter how stupid the arguement is lol)

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**Capebuffalo** · 02-23-2017, 07:59 PM

Originally Posted by Sfla80

Thanks guys for the words. It will pass. Just passing along what's going on. If the wife ain't right I'm not right. So mental game isn't there when she's not happy. (No matter how stupid the arguement is lol)

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Dude. If momma ain't happy nobody is happy. We are here for each other to share the shit in our life. Keep doing what you're doing brother. We are here to vent to each other. And to prop each other up when needed.

**Sfla80** · 02-23-2017, 08:02 PM

Originally Posted by Capebuffalo

Dude. If momma ain't happy nobody is happy. We are here for each other to share the shit in our life. Keep doing what you're doing brother. We are here to vent to each other. And to prop each other up when needed.

And that's the truth cape.

Exactly why I come here. Might get a session in tomorrow if I get some sleep tonight.

It will be arms and plan on killing them.

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**Capebuffalo** · 02-23-2017, 08:04 PM

Originally Posted by Sfla80

And that's the truth cape.

Exactly why I come here. Might get a session in tomorrow if I get some sleep tonight.

It will be arms and plan on killing them.

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You'd better kill them. We don't do shit half ass in the Dungeon. Do what you are build to do. Destroy shit. And go home.

**Cuz** · 02-23-2017, 08:55 PM

Originally Posted by Capebuffalo

Asshole. A 350. I'm in a little 150. damn it. A 350. Bad ass Drive the hell out of the best truck made. buddy.

Haha thanks man. Just hit 100k, its a 15' model

**Capebuffalo** · 02-23-2017, 09:02 PM

Originally Posted by Cuz

Haha thanks man. Just hit 100k, its a 15' model

108k. 2011. Where do you drive man?

**almostgone** · 02-23-2017, 09:23 PM

Waking up slowly. Shoulders coming up in an hour or.so.

**marcus300** · 02-23-2017, 11:13 PM

Good morning cunts

**marcus300** · 02-23-2017, 11:13 PM

How the fuck are we today.

**marcus300** · 02-24-2017, 12:31 AM

Ag - gold printing session highs again

**almostgone** · 02-24-2017, 01:33 AM

Morning, Marcus!

**almostgone** · 02-24-2017, 01:38 AM

RC exercises w/ bands
Cable side laterals- 2 w/u, Work-9+ - 3+ - 1+ w/ 5 count hold on partials and a few quarter reps
Face pulls- 2 w/u, Work- 12+ - 4+ - 2+ w/ 10 count hold on partials. Will bump.this weight next time.
D'bell shoulder press- 2 w/u, Work1- 8, drop, 3+. Drop a little weight. Work2- 4+ reps w/ a slow 5 count hold on partial.
B'bell shrugs- 1 w/u, Work 1(front)- 9, drop, 4. Work2 (rear)- 8, drop, 5.
D'bell shrugs to fail- 10+ very low reps.

41 minutes.

**BRUTAL** · 02-24-2017, 02:05 AM

Good morning beasts and beasties,

Up since 3am today, damn child decided that 3am is time to wake whole house up and start the day go for breakfast... well I had to take one for the team, dreading to see how the next night sleep goes for him . I bet if it wasn't for melatonin shot last night I would have felt like zombie today, luckily I feel half ok... gonna spin my cardio now for half an hour, 20 min just didn't cut it yesterday. Felt ok and hot but nothing even close to face burning sensations I usually enjoy from 30 min runs.

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**NACH3** · 02-24-2017, 02:56 AM

What's up WARRIORS!(come out and playyaay)

Shoulders and traps are trashed! I finally figured out how to target my rear delts w/behind cable laterals... due to my shoulder the more tired it gets my torso becomes twisted trying to compensate also forcing it to go out more frontwards... so, I lowered the weight slowed down the reps and had my partner put his hand on my low back and slightly pull my arm back while lifting up - immediately started to fire and boy is it sore lol! Good sore tho!

Back or a short intense arm w/o he missed arms so I may hit em lighter.... not sure tho... that pin is calling my biceps name

lol plus the middle of my back is trashed!

Kickass everyone today's a new day... nice w.o AG! How's the shoulder!

**NACH3** · 02-24-2017, 02:58 AM

Originally Posted by marcus300

How the fuck are we today.

Definitely feeling froggy my man!

**NACH3** · 02-24-2017, 03:11 AM

Originally Posted by Cuz

Cold flexx
Its crazy im almost as lean now as i was on cycle if not as lean just not near as heavy. Gonna do some leg work tonight. Have a good one guys

Badass - thickness is coming and vascularity is outta control

**Capebuffalo** · 02-24-2017, 05:02 AM

Morning Monsters. Time to go out kill something drag it home and eat it.

**marcus300** · 02-24-2017, 05:05 AM

Originally Posted by Capebuffalo

Morning Monsters. Time to go out kill something drag it home and eat it.

That's hard-core

**marcus300** · 02-24-2017, 05:06 AM

Originally Posted by Cuz

Cold flexx
Its crazy im almost as lean now as i was on cycle if not as lean just not near as heavy. Gonna do some leg work tonight. Have a good one guys

Impressive cuz

**NACH3** · 02-24-2017, 06:54 AM

Short s/s arm w/o - cardio 20min on steepest incline

-- weighted dips w/dip belt - s/s higher rep DB curls(50s) 12/10/9 w/swing/7 into partials
Pyramided up to 3+ plates
2w 10/6 drop(plate atta time) till none - 5w DB Curls failing at each set hence reps going down plus partials

-- incline skulls(can't do French press

) s/s preachers(both hammer and reg)
Skulls w/u 70 feeler 1w 110drop 100 drop 70s into CG press all to failure and partials with slow negs each rep
1w DD Hammer preacher/1w drop reg preacher

-- CG cable curl s/s V-grip push downs
2w/u 1w 3 drops - 2w DD
-- Finished by stretching long head OH w/v-grip
2w lighter 10-12 failure hard lockout on everything including static hold and flex

30min cardio 20