**Marcus's HIT Dungeon**

[Capebuffalo]

That's a lot for you guys over there isn't it? Thought you got like, 10 days plus public holidays?

Based on the employer and time there and what you negotiate. My wife gets 6 weeks.

[Capebuffalo]

Leg extentions
Leg curls
Hack squats
Smith squats
Leg extension burn outs

[NACH3]

Gonna hit it around 10ish today... arms or delts traps

[Mr.BB]

Thinking of squats and cardio for me today.

Or should I hit abs to catch up with numberes six pack? dont know, sounds boring

[songdog]

Good morning hitters chest today and some cardio.

[kelkel]

H&H are one of those things that have a sweet spot, too little and your cardio and VO2max suffer, too much and you feel fatigued and "heavy".

No clue about the first part but the latter is exactly how I feel when mine's elevated.

[kelkel]

Thinking of squats and cardio for me today.

Or should I hit abs to catch up with numberes six pack? dont know, sounds boring

Door #1.

[NACH3]

Did arms today will write it up when I get the chance - short heavy and very intense! No fuckin about

[almostgone]

Small salad w/ a grilled chicken breast and a small chicken and rice stuffed pepper for me then bedtime. Will see how I feel this evening. Squats are next in the rotation.
Shoulders are remarkably pain free today. A little DOMS, but no debilitating/aggravating joint pains yet!

[NACH3]

Small salad w/ a grilled chicken breast and a small chicken and rice stuffed pepper for me then bedtime. Will see how I feel this evening. Squats are next in the rotation.
Shoulders are remarkably pain free today. A little DOMS, but no debilitating/aggravating joint pains yet!

That's great to hear, AG!

[NACH3]

Arms

-- incline hammer preachers heavy
3w/u 2 feelers great pump to start this
1w DD

-- incline curls heavyish(stayed in the rep range by slowing down my reps and holding static squeeze)
2feelers
1w drop + RP + RP oooh weeee they exploded

-- CG Cable curls s/s w/rev curls
1w 3 drops/1w +DROP +RP+RP

-- CG Bench on smith
3w/u getting good blood flow into tris
3 feelers
1w 3 drops slow negs hard lockout

-- incline skull crushers - EZ bar attach
W/u + 2feelers
1w(110s) drop(90s) drop(70s) working set and drops included CG press everything to failure

-- V-grip pushdowns s/s cable kickbacks
1w 3drops -- 2w drop

Done 32min not including stretching RC ex's etc

washolding some extra water today as I can not get enough to drink lol

[Capebuffalo]

Arms

-- incline hammer preachers heavy
3w/u 2 feelers great pump to start this
1w DD

-- incline curls heavyish(stayed in the rep range by slowing down my reps and holding static squeeze)
2feelers
1w drop + RP + RP oooh weeee they exploded

-- CG Cable curls s/s w/rev curls
1w 3 drops/1w +DROP +RP+RP

-- CG Bench on smith
3w/u getting good blood flow into tris
3 feelers
1w 3 drops slow negs hard lockout

-- incline skull crushers - EZ bar attach
W/u + 2feelers
1w(110s) drop(90s) drop(70s) working set and drops included CG press everything to failure

-- V-grip pushdowns s/s cable kickbacks
1w 3drops -- 2w drop

Done 32min not including stretching RC ex's etc

washolding some extra water today as I can not get enough to drink lol

What do you think your bf is? You're showing veins in your side stomach.

[NACH3]

What do you think your bf is? You're showing veins in your side stomach.

Idk - but I saw a handful of veins coming up from my stomach last night I've been seeing them creep lol

I'd say coldin the am upon waking close to 10% in between a legit 10-12%

What were you thinking Cape? And anyone else weighing in?!

[Capebuffalo]

Idk - but I saw a handful of veins coming up from my stomach last night I've been seeing them creep lol

I'd say coldin the am upon waking close to 10% in between a legit 10-12%

What were you thinking Cape? And anyone else weighing in?!

Well under 15. I think 12% is an honest guess. Maybe less.

[NACH3]

Well under 15. I think 12% is an honest guess. Maybe less.

Yeah I agree... in the am I'm much leaner(as we all are) that's why I was thinking if I can get 2% more off(hard but doable) not sure if it's worth losing size over but it definitely draws my waist in for sure... just sucks that my L side I broke all those ribs(and you can tell the leaner I get) and the R side the docs created a fat ocket by folding my stomach over - oh well something else to get better lol

[Capebuffalo]

Yeah I agree... in the am I'm much leaner(as we all are) that's why I was thinking if I can get 2% more off(hard but doable) not sure if it's worth losing size over but it definitely draws my waist in for sure... just sucks that my L side I broke all those ribs(and you can tell the leaner I get) and the R side the docs created a fat ocket by folding my stomach over - oh well something else to get better lol

You can get serious and start a dieuretic end of next week and drop your water Saturday night.

[almostgone]

Small salad w/ a grilled chicken breast and a small chicken and rice stuffed pepper for me then bedtime. Will see how I feel this evening. Squats are next in the rotation.
Shoulders are remarkably pain free today. A little DOMS, but no debilitating/aggravating joint pains yet!

Ok, have moved up to lots of DOMS, but still no joint issues. Did a little band work tonight to increase blood flow, but decided I wasn't ready to lift yet.
Got tied up at work yesterday and didnt get to leave early. Planning to take 3 hours vac. in the morning and go restock the deep freeze, etc. Unsure of the weekend work schedule?

[Capebuffalo]

Morning. Hell of a storm came through this morning. Going to ride it to the gym.

[Capebuffalo]

Fill in day

[Bio-Active]

Good morning hitters. I have been good for 2 weeks now the workouts are good and if all stays well I'll be back hit training next week happy Friday

[almostgone]

Morning. Hell of a storm came through this morning. Going to ride it to the gym.

Defo a real no-shitter. We got a part of it as well around 3 a.m.-ish?

[almostgone]

Got off of work a few hours early. Seeing how much chicken, beef, etc. I can fit into the truck.

[NACH3]

You can get serious and start a dieuretic end of next week and drop your water Saturday night.

No thx lol dropping the gear should be plenty

[NACH3]

Morning fellas!

[songdog]

Good morning to all of you heavy hitters snowing like crazy here.Hey Cape those legs are looking good I got legs today myself later guys

[kelkel]

Snowing here now. Lovely. Almost 70 yesterday...WTF

[NACH3]

Snowing here now. Lovely. Almost 70 yesterday...WTF

Same! Wtf is right

[clarky.]

Hi fellas, just finished work at home getting changed, going to destroy arms and really looking forward to it. Report back later thie night fellas.

[almostgone]

Snowing here now. Lovely. Almost 70 yesterday...WTF

That is just fvcked up.

[Mr.BB]

Snowing here now. Lovely. Almost 70 yesterday...WTF

Snow?!?! weird with that temp

over 70 here, no snow heheh, well it never snows here.

[kelkel]

That is just fvcked up.

Snow?!?! weird with that temp

Is is F'd up. 70 yesterday and 30 today.

[BG]

Last night at 430 it was 61 here, now there's almost 6" of snow.

[clarky.]

Absolutely destroyed arms fellas, he wanted me to do the session the night so i did HIT with him.

Standing db curls 1 working + 2 forced DD **new weight**

Incline db curls 1 working +rp got 3 more DD **new weight**

Straight bar curls 1 working DD. Blawing out ma arse by now none stop through working and drops

DB preacher 1 working last 3 reps forced DD last few reps on each drop forced

Ez bar curls baby weight just one set to make sure total failure only 8 reps

Incline db skulls 1 working DD. **new weight**

Straight bar pd 1 working DD

Behind head tri ex 1 working DD **new weight**

Seated tri pd 1 working 1 drop

Done, amazing session fellas my arms are fried.

It was weird for him as he has always done sets so this time he wanted to follow me so he could change it up. Back next wk with him and i am so so fucking looking forward to it as this place has fucking good good gear.

[kelkel]

Back next wk with him and i am so so fucking looking forward to it as this place has fucking good good gear.

Wait, "gear" as in equipment I take it? If so, this is exactly how you english fvckers and your lingo screw us all up across the pond.

[kelkel]

Back today. Went great. Decided to skip shoulders and do them on their own tomorrow morning. Going to be crappy, cold weather so figured I'd change it up a bit. Anyway:

D grip pulldowns: 2 heavy, hung some extra weight on machine. Got 7 on last and did a drop set.
Reverse Grip Smith rows on 35 degree bench: 2 sets around 10 reps. RP's throughout both sets as they suck the wind out of me.
Low Cable Rows: 2 relatively heavy, hung an extra 50 on it. 2 sets 10-12 reps
Dumbell rows (simultaneous) over 35 degree bench: 2 sets 10-12. Still really liking this movement.
Shrugs: 2 heavy with 2RP on last.

Felt good to be done and not have to move onto Delts. We'll see how delts go on their own tomorrow.

[NACH3]

Last night at 430 it was 61 here, now there's almost 6" of snow.

That's nuts - it was 60 here last night and I had the door open(sliding glass) and woke up to a stiff hip flexor that just got loose after my session lol now I gotta stretch - theres a good 3" or so here youse up north got more - crazy about the damn weather tho... really fucks with my sinuses etc

[kelkel]

That's nuts -theres a good 3" or so here

Bet you can't count the amount of times you've said that.....

[clarky.]

Wait, "gear" as in equipment I take it? If so, this is exactly how you english fvckers and your lingo screw us all up across the pond.

Bahaha, yes equipment. Ahh Kel your fucking class big man.

[NACH3]

Delts/traps -- stuck with shrugs first didn't overload today really slow and strict with all movements

-- BB Shrugs
225 x2(40+ reps)/315 x2(35ish/30)415x2(25/20ish) failure/315 failure/225 failure

-- seated side laterals slow neg s/s'd w/rev grip front raises
2w DD 2w drop+RP

-- rear delts face pulls w/leg up pulling high keeping elbows above wrists
Cracking walnuts MFer
Pyramided up to stack - 3w 15sec in between working sets

-- hammer strength incline press(front delts) and a pressing motion
2w/u 2 feelers
2w DD TOASTED

DONE 40min was a bit sluggish in the beginning but got in a nice groove

[clarky.]

Back today. Went great. Decided to skip shoulders and do them on their own tomorrow morning. Going to be crappy, cold weather so figured I'd change it up a bit. Anyway:

D grip pulldowns: 2 heavy, hung some extra weight on machine. Got 7 on last and did a drop set.
Reverse Grip Smith rows on 35 degree bench: 2 sets around 10 reps. RP's throughout both sets as they suck the wind out of me.
Low Cable Rows: 2 relatively heavy, hung an extra 50 on it. 2 sets 10-12 reps
Dumbell rows (simultaneous) over 35 degree bench: 2 sets 10-12. Still really liking this movement.
Shrugs: 2 heavy with 2RP on last.

Felt good to be done and not have to move onto Delts. We'll see how delts go on their own tomorrow.

Nice session Kel.