**Marcus's HIT Dungeon**

[clarky.]

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

Lmfao.

[clarky.]

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

Hahaha Nachy boy lmfao he always finds something eh.

[clarky.]

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

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Nice session Nach, and looking fucking solid.

[NACH3]

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

Damn it! Touché

[NACH3]

Hahaha Nachy boy lmfao he always finds something eh.

That's why just post and accept what I write now lmfao!

Nice session Nach, and looking fucking solid.

Thx buddy - looks like your arms got destroyed today! very nic

[kelkel]

That's why just post and accept what I write now lmfao!

Then my work here is done.

[GirlyGymRat]

Dropping winter gain and back into my luckies. that feels good! Been sick with respiratory issues, barking like a seal. Hoping another few days to hit the gym.

Keep up the hard work! Spring Is here!!!

[almostgone]

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

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

Global warming, my ass. Sounds like global cooling to me?

[almostgone]

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

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 and glad you posted that about the simultaneous d'bell rows. I've been throwing in d'bell rows to keep the weight down on seated low pulley rows, but was doing them unilaterally. Simultaneously would work much better as both sides would be prefatigued roughly the same amount.
Gracias.

[almostgone]

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.

Dang it, look at all those new weights posted up! Good job, Clarky!

[Back In Black]

Have some serious rhomboid/trap discomfort after sports massage yesterday but will do rackpulls this morning regardless.

Also calves, core and cardio.

[almostgone]

Have some serious rhomboid/trap discomfort after sports massage yesterday but will do rackpulls this morning regardless.

Also calves, core and cardio.

Oh, that stretch from the workload should feel nice!

[almostgone]

Dropping winter gain and back into my luckies. that feels good! Been sick with respiratory issues, barking like a seal. Hoping another few days to hit the gym.

Keep up the hard work! Spring Is here!!!

Don't know what luckies are, but you sound happy, so "Yay, GGR!". . The pollen here has been murder. When the wind blows you can see sheets of it flying out of the trees.

[almostgone]

Slowly waking up after some good sleep. Building up to go the shop for squats here in a little while.

[marcus300]

Morning guys

[almostgone]

Morning guys

Morning, boss!

[clarky.]

Morning fellas, arms are destroyed. At work then got a wee homer to do, will catch up later fellas hope everyone hasa good safe wk end.

[almostgone]

Ok, think my brain is ready. Off to the shop and will post up later.

[NACH3]

Morning guys

Morning, boss!

Morning fellas, arms are destroyed. At work then got a wee homer to do, will catch up later fellas hope everyone hasa good safe wk end.

Morning fellas!

Hey Marcus how you been? Hope all is well. <--- that goes for everyone

Delts/traps are just trashed from yesterday's session - feeling good! Taking today off hitting legs Sunday and a nice short session on Wed - may split them up into posterior chain and quad work, also!

Have a badass w/e!

[Mr.BB]

Lets get big guys!

[GirlyGymRat]

Then my work here is done.

Used smith for squats last week. I've been struggling with form since haven't been gym regular.

Squats not natural movement for me. Smith holds form.

[GirlyGymRat]

Dang it, look at all those new weights posted up! Good job, Clarky!

X2 The reward is real!

[GirlyGymRat]

Have some serious rhomboid/trap discomfort after sports massage yesterday but will do rackpulls this morning regardless.

Also calves, core and cardio.

You may benefit incorporating periodic yoga class.

[Mr.BB]

You may benefit incorporating periodic yoga class.

Agreed! The view is quite pleasing

[GirlyGymRat]

Don't know what luckies are, but you sound happy, so "Yay, GGR!". . The pollen here has been murder. When the wind blows you can see sheets of it flying out of the trees.

My Lucky jeans. Low rise boot cut. They represent a weight that looks good in .

I've needed to brush pollen off a car parked overnight under huge pines. Crazy.

[almostgone]

My Lucky jeans. Low rise boot cut. They represent a weight that looks good in .

I've needed to brush pollen off a car parked overnight under huge pines. Crazy.

Ah, gotcha! Well, congrats and it all sounds very good to me.

I live in pulpwood territory so pines are part of the agriculture here. It gets bad and then when the oaks start throwing out tassels, there's a second wave of the yellow sh!t on everything.

[Capebuffalo]

Ah, gotcha! Well, congrats and it all sounds very good to me.

I live in pulpwood territory so pines are part of the agriculture here. It gets bad and then when the oaks start throwing out tassels, there's a second wave of the yellow sh!t on everything.

I was in a yellow out last year. Windy day pine pollen blew over and around. I had to stop the truck. I couldn't see the road. I'd never seen that before. It was crazy.

[almostgone]

Ok, I'm somewhat satisfied, although at one point I will admit the future of my.underwear was in question, but managed to control the situation. It's those dang Girl Scout cookies! They are a tool of the devil or something. I never really eat refined sugar, sweets, etc., because I get fat enough off of good food. Anyway, the wife kept bugging me to have just 1 serving. No bueno for my inner workings, thats for sure.

Edit: Just wanted to add that 1 serving is like 3 cookies? LOL, they totally goofed up my stomach.

1 set of crunches.
Dry bar squats- 1 x 20
Plate/side- 1 x 20
2 plates/side- 1 x 20
3 plates/side- 1 x 15 - 2x
2 plates/side- 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ a double pump at the bottom- 12+ reps, rest pause, 4+ reps, drop, 6+ reps, drop, 7+ reps.

62 minutes for everything.

[GirlyGymRat]

I buy Girl Scout cookies and dump them in the office coffee area. They disappear in minutes.

[Back In Black]

You may benefit incorporating periodic yoga class.

True. That and/or Pilates. Time is a bit of an issue.

Agreed! The view is quite pleasing

Agreed. I look into the yoga studio when I do calves on the smith machine like this morning

[almostgone]

I buy Girl Scout cookies and dump them in the office coffee area. They disappear in minutes.

I do the same thing back in the maintenance area. I know we are probably wrong for doing that, aren't we? But as soon as there's a box of cookies in sight or KK donuts, most of the guys start circling the goodies like sharks. Almost comical to watch them maneuver to get to the stuff.

[almostgone]

I was in a yellow out last year. Windy day pine pollen blew over and around. I had to stop the truck. I couldn't see the road. I'd never seen that before. It was crazy.

I know, Cape, you get absolutely zero vis when the conditions are right. You can feel the junk sticking to your eyeballs.

[GirlyGymRat]

True. That and/or Pilates. Time is a bit of an issue.



Agreed. I look into the yoga studio when I do calves on the smith machine like this morning

❤️both. Time is scarce commodity.


Had no idea the joy of watching yoga. Lol

[BG]

Dumbell rows (simultaneous) over 35 degree bench: 2 sets 10-12. Still really liking this movement.

Do you keep the DB's parallel to the bench or twist when you come up?

[almostgone]

Meh, going to kind of stick to my normal routine. Think I'll crash for a bit and then get up and eat. Maybe some tuna and pasta or something. My legs are spasming now. Later on may get interesting.

[BG]

Whats up guys, glad all is well, I read in here everyday but havent been posting. So a little update. Over the past 3 months Ive put a lot of time and energy into my diet. Every week improving it more and its paid off. Ive cut my cardio down a little which I have to pick back up, Im still doing some everyday, just not as much or as intense. A while back I talked about having tinnitus in my right ear, constant ringing. I could not sleep, I cant read my Bible at night anymore and had to be put on trazadone for a sleep aid/anxiety. It was dumbing me, in the mornings my brain just didnt wasnt at its best and I cant have that with the work I do so I started tried stopping it. That didnt work, the ring in my ear is so bad it would break me, I would lye in bed having horrible thoughts, I was in a bad place. I went back on and tried taking the least bit possible and now I have finally found a decent dosage (far less then my doctor prescribed, I wont even get into that). Then I was struggling with a caffeine/pre-workout issue that was destroying my sleep again, my body/recovery was suffering. Then I went into asshole mode mode because I felt like shit and sabotaged my relationship with my wife that took some time to repair. I kinda was a bit of a mess these past few months but now Im on the up and up. I dropped my trt to the lowest level I could stand and gave my body some time to clear out. FRom all the above I was having bp issues. 42 years old and Im still doing the same dumb shit over and over.....unreal Im doing very well now, Im dialed in, so what do I do, of course.......get some prop Im going to try to run 300mgs ew up until summer then drop back down and add some primo through the summer. I just wanted to say hello, you guys are great, during those tough times you guys have kept me motivated and Ill be posting workouts again. I tried to take some pics but AGAIN I dont know how you guys do it!! I would flex my legs but when I would try to stop shaking and push the button I would forget about flexing and focus on the button. I did it over and over again plus I was nervous because people were around. I ended up with 1/4 flexed blurry pics again. I guess Ill just ask someone next time, a little weird but what ever. All right guys Ill stop babbling, again GREAT job! Stay in the grind, muscle comes with time!

[BG]

Friday legs

I stopped squatting for 4 months because I was focusing to much of my energy on a 20 rep goal that Kel and I spoke about years ago that I having been trying to accomplish since then. I only reached 15 and was stuck. I wasnt getting as much muscle growth so I stopped squatting and put my time into hack and v's. This worked very well but Im peaked with this so Im back to squatting It sucks because its like I never squatted before, starting all over again. So now Im not going to stop doing anything, Ill just focus workouts on one but still do the other.

Stretching
Cardio
Calves
V squat machine Angled while lying on your back,brand new machine
Back squats-3 warm ups, 2 working, seems I need a feeler at my working set weight......never had this before
Fronts-light and deep
Front extensions
Calves
Skipped second cardio

[BG]

Lets get big guys!

I love the ladies reaction at 1:37. If I could only get that once in my life I would be satisfied Some times off season I think he looked like the perfect BB'r shape.

[NACH3]

Whats up guys, glad all is well, I read in here everyday but havent been posting. So a little update. Over the past 3 months Ive put a lot of time and energy into my diet. Every week improving it more and its paid off. Ive cut my cardio down a little which I have to pick back up, Im still doing some everyday, just not as much or as intense. A while back I talked about having tinnitus in my right ear, constant ringing. I could not sleep, I cant read my Bible at night anymore and had to be put on trazadone for a sleep aid/anxiety. It was dumbing me, in the mornings my brain just didnt wasnt at its best and I cant have that with the work I do so I started tried stopping it. That didnt work, the ring in my ear is so bad it would break me, I would lye in bed having horrible thoughts, I was in a bad place. I went back on and tried taking the least bit possible and now I have finally found a decent dosage (far less then my doctor prescribed, I wont even get into that). Then I was struggling with a caffeine/pre-workout issue that was destroying my sleep again, my body/recovery was suffering. Then I went into asshole mode mode because I felt like shit and sabotaged my relationship with my wife that took some time to repair. I kinda was a bit of a mess these past few months but now Im on the up and up. I dropped my trt to the lowest level I could stand and gave my body some time to clear out. FRom all the above I was having bp issues. 42 years old and Im still doing the same dumb shit over and over.....unreal Im doing very well now, Im dialed in, so what do I do, of course.......get some prop Im going to try to run 300mgs ew up until summer then drop back down and add some primo through the summer. I just wanted to say hello, you guys are great, during those tough times you guys have kept me motivated and Ill be posting workouts again. I tried to take some pics but AGAIN I dont know how you guys do it!! I would flex my legs but when I would try to stop shaking and push the button I would forget about flexing and focus on the button. I did it over and over again plus I was nervous because people were around. I ended up with 1/4 flexed blurry pics again. I guess Ill just ask someone next time, a little weird but what ever. All right guys Ill stop babbling, again GREAT job! Stay in the grind, muscle comes with time!

First off, nice post... it's amazing to me how we all feed off one another... and when things seem bad for one they're usually going great for others(just life I guess)... that post hit home as feel the best I have in a year or so after this little blast... time to come off clear out and reprime the body right this time.

Thanks for sharing what you did b/c it's those little things we take for granted(rest recovery and the push but what good is that push without the first two... I always see things from a different light with you and a few others posts on here... puts things in perspective! Thx brotha!

Oh yeah once you stop shaking & can breathe a lil better we lost the pic lmao I've asked people in the locker rooms - just tell them to cut your head off and they look at you weirder hahahaha - but they usually say 'suuure' not a problem lol I'm gonna get someone else to do it next time for a crab(most muscular pose - now that's gonna be weird lol)

[Back In Black]

Well BG I'm 45 and I kept repeating the same shit expecting a different outcome. Until the start of the year and said fvck it, this is my new plan and I'm sticking to it, hard to break the mound still but it's a good thing. I am growing physically and mentally (only a bit) from it.

And Mach would take better photos if they didn't have so much fvcking body hair in them.......