**Marcus's HIT Dungeon**

[almostgone]

Morning gents. Been lurking and working. Thumb is getting better and sessions are getting more intense. Thinking about hopping on maybe beginning of April. Hope everyone is well.


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Sounds like it healed up well or is well on its way?

[kelkel]

Chest and arms yesterday. Better a late post than none.

Incline's Bench: 2 relatively heavy with drop on last. Tried to make the focus today on full extension of the reps.
Incline Dumbell's: Same as above.
Incline Flyes: 2 sets, quicker pace, higher reps.

Cable curls: 2 sets, moderate weight, tried to pause reps at the top on many of the reps
Preachers: 2 with drop on last.
Barbell's: 2 sets with conscious pauses at top. Very strict.

Pushdowns: 2 sets quite heavy with pause and squeeze at bottom of each rep.
Overhead EZ bar extensions: 2 sets, moderate reps.
Dips: 2 sets, 10-12 reps, with squeeze.

Hammer curls: 2 sets slow and controlled
Wrist curls: 2 sets. Never do these anymore. Felt good.

Good day. Feeling it today. Especially the locking out under tension and peak contraction focus. Make a difference.

[clarky.]

Good morning everyone I will be out on appts for a couple hrs so keep a eye on Nacho for me I got too hit my back today shoulders worn out from yesterday.Not sore I have not reached that level yet.So everyone have a great day and be safe.

Hahaha We will do song.

[NACH3]

Hahaha We will do song.

Hahaha ok I guess it's needed

[clarky.]

Hahaha ok I guess it's needed

Hahaha ohh yes.

[clarky.]

Ok fellas, did a wee bit shoulders and traps earlier. Only did side and rear as i'm going to train with a mate from work again and were doing shoulders on friday.

Db side raises 2 working DD

Rev cable fly 3 sets high rep

Rev db fly 2 working 1 drop. Face down on bench

Cable side raises 1 working +rp a side

BB shrugs 3 sets

Behind back shrugs 2 sets machine

Done, good fast session and heavy. Arms are fvcking fried good style.

[marcus300]

Evening people

Need to train but unable to yet. Another day and I'll be ready

[kelkel]

Evening people

Need to train but unable to yet. Another day and I'll be ready

You'll be properly fired up by then!

[Capebuffalo]

Hahaha ok I guess it's needed

I'm watching you Nacho.

[Capebuffalo]

Magic Kingdom 7+ miles walked
Animal Kingdom 8.24 miles walked

Animal Kingdom is awesome.
One more day. Let's get 10 miles.

25 lbs backpack
44 lbs kid.
Burning calories I guess.

[Igifuno]

Sounds like it healed up well or is well on its way?

It's getting there AG. Feeling pretty good.


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[almostgone]

Mixing up a shake.

[marcus300]

Morning gents

[clarky.]

Morning big man.

[clarky.]

Morning fellas, right sore this morning. Rest day the day, will be going shopping the night that's about it.

[almostgone]

Morning gents

Morning big man.

Morning, guys!

[almostgone]

Crunches
Close.grip pulldown w/ V handle- 2 w/u, Work- 5+ reps, rest pause, 3+ reps, drop 2+ reps w/ a 10 count hold into a slow neg. on all partials.
D ring bar pulldowns- 1 w/u, Work- 4+, rest pause, 2+ reps, drop, 3+ reps w/ a 10 count hold into a slow neg. on all partials.
O'hand Smythe supported.rows- 1 w/u, Work-7 reps, rest pause, 3 reps, rest pause, 2 reps.
Low pulley rows w/ V handle- 1 w/u, Work-9+ reps, rest pause, 2+ reps, rest pause, 3+ reps w/ a very slow 20 count hold into a slow neg. on last partial.
Hypers- 1 set
Deads- 1 light set of 10.

Would've gotten deeper into deads or hypers but work was blowing up my phone with texts.


41 minutes. Also still.marginally hobbled from squatting Sunday, but it felt good to get some blood moving.

[NACH3]

Mornin fellas!

Well I ended up doing arms yesterday evening and it was a real solid session! They are torched already and hit em around 5pm... sore as hell - yes I pinned my bis - kinda on a pullback tho for a wk so I can explode the last two wks

Today is legs then maybe 1-2 days off... felt great later in the day so ended up gettin in a gooden!

Everyone keep kicking arse it's paying off brothers!

[NACH3]

Arms

Bis
-- straight bar oly bar curls
3w/u 2 feelers
1w DD + RP + RP
-- Incline curls
1w 50s drop 45s drop 40s drop 35s +RP
-- hammer preachers off back of incline
W/u feeler
2w 3 drops
-- CG Curls
1w 3 drops all really slow strict long 6-8 count begs on each rep

Tris
-- Incline skulls into CG press w/EZ bar
3 w/u 2fellers
1w(110s) 8 dropped 100s 3 drop 90s 2
-- CG bench smith
3 feelers
1w 5 drop 3 drop 2 RPx 2
-- V - grip pushdowns
1w 3 drops heavy
-- OH rope ext's(instead of the spread at bottom I rolled my hands forward hitting the long head moreso) s/s w/one arm rev grip pushdowns
3straight sets to failure

40min I was gasping for air lol biceps really hurt as do my my tris & shoulder so glad it's leg day(plus the rain didn't help)

[Back In Black]

Morning brethren.

40 mins fasted cardio. No fun. Might have to get used to it though.

[Capebuffalo]

Morning Animals

[almostgone]

Morning Animals

Morning,.Cape.

[Sfla80]

Morning everyone!!

Finally work stretch is over and have a day off. Hoping to get into the gym tonight for some back when babysitting relief arrives .

Baby is also sick, heading to docs now. Filipino doctor. Feel like I'm going to some secret place. When I get there I have to text some guy. And they let me in the back way. So no waiting . Lol.


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[Igifuno]

Morning guys. Up til 2am working last night and my dog won't let me sleep past 7am. Lol. Gonna be a long day - coffee time. No gym yesterday so hoping to get in there today for legs. Everyone have a good one. Sfla hope the little one gets well soon brutha.


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[NACH3]

Morning guys. Up til 2am working last night and my dog won't let me sleep past 7am. Lol. Gonna be a long day - coffee time. No gym yesterday so hoping to get in there today for legs. Everyone have a good one. Sfla hope the little one gets well soon brutha.


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I was just gettin up at 234am lol

[Sfla80]

I was just gettin up at 234am lol

Do u not sleep Nach? Or go to bed early?


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[NACH3]

Do u not sleep Nach? Or go to bed early?


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Sorry about the little one I must've missed it hope all is well

I don't sleep more than an hr at a time due to shoulder but the Tren is in full effect lol - if I can I will nap from 1-4 if I don't have clients

[Bio-Active]

Good morning hitters. Hoping this round my lung clears. Feel better again today and training has been good. I need another week or two with that lung healed up before I can get back to hit training. Really looking forward to it I miss it

[NACH3]

Good morning hitters. Hoping this round my lung clears. Feel better again today and training has been good. I need another week or two with that lung healed up before I can get back to hit training. Really looking forward to it I miss it

Glad to hear brother

[Sfla80]

Sorry about the little one I must've missed it hope all is well

I don't sleep more than an hr at a time due to shoulder but the Tren is in full effect lol - if I can I will nap from 1-4 if I don't have clients

Wow that's incredible Nach sorry to hear. I thought I had bad sleeping habits.

I "sleep" but up ever hour or so .


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[Bio-Active]

Wow that's incredible Nach sorry to hear. I thought I had bad sleeping habits. I "sleep" but up ever hour or so . Sent from my iPhone using Tapatalk

I remember asking him a year or so ago if he ever sleeps... Lol

[NACH3]

Legs pullback week

Standing Calf raises
2w drop double bounce

Leg ext's s/s leg press
Pyramided up on ext's(5w) 4 drops
Leg press in between every set(12aside x 6) then 3 drops

Lying leg curls
3w X 2RPs

Stiff legged deads
Stayed lighter and did more reps
2w DD(mainly for the stretch) deficits

Hack squats
2w drop pulsing the quads - then full reps whew that burned

BB Shrugs
225/225/315/315/405x20/405/315/315/225

Done 45min shrugs took 10+ Min so did ext & leg presses

[NACH3]

I remember asking him a year or so ago if he ever sleeps... Lol

That's w/or without the Tren too lol - sucks

[NACH3]

Wow that's incredible Nach sorry to hear. I thought I had bad sleeping habits.

I "sleep" but up ever hour or so .


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It's amazing what the body can get used to but I'm pulling back for a wk - wk & a half now so I can go full bore HIT for the last wk wk & a half!

[Bio-Active]

That's w/or without the Tren too lol - sucks

ha that was the pony back when I asked you you were not on tren

[songdog]

Good morning everyone well the wife had me doing honey do's when I should've been training so I am doing my back today.

[DCI]

Epic posts as always guys here. People are really excelling in here as always its great to see.

I personally got to train last night I did shoulders.

[almostgone]

Epic posts as always guys here. People are really excelling in here as always its great to see.

I personally got to train last night I did shoulders.

Excellent, DCI! Some weeks I may struggle.to get in 2 days and then there are weeks that I manage 4-5 days. Just try to roll with it.

[kelkel]

Wake up at 0600. The moment I open my eyes the first thought I have is, it's leg day. Always the first thought on Wed mornings.

[almostgone]

Big salad and 10 oz grilled chicken down the hatch. Time for bed. Have a good one!