**Marcus's HIT Dungeon**

[Capebuffalo]

Get it AG!

Morning all! Gotta say feeling much better... this flu sucked the life outta me though- still really tired like could sleep all day(plus I'm off work) it maybe wiser to try and start tomorrow but we'll see how low my temp got too!

Have a kickass day all!

I know it's hard but take the day. Rest and fuel up.

[Capebuffalo]

Morning Ag Nacho Song And D.

Going to a college baseball game at our brand new MLB stadium. Today.
Should be a beautiful day out side.

[almostgone]

Pretty decent for a pullback lift. It's nice and cool so I was able to really push myself. Pretty much 1 working set, rest a minute and drop, a bit of.weight, and hit another working set.

1 set of.crunches
Leg extensions- 2 w/u, Work1- 18 reps, Work2- 15 reps
Hacks- 2 w/u, Work1- 9 reps, Work2- 9 more strong reps.
Reverse hacks- 1 w/u, Work- 12 solid reps.
Leg press- 1 w/u, Work1( feet wide)- 13 reps, Work2(feet narrow)- 10 repsm
Standing calf raises w/ a double pump at the top- Work1- 12 reps, Work2- 11 reps, Work 3- 10 reps.
Seated leg curls- Work- 14 solid reps.

64 minutes for everything, but a decent amount of volume since it's a pullback lift.

[almostgone]

Morning Ag Nacho Song And D.

Going to a college baseball game at our brand new MLB stadium. Today.
Should be a beautiful day out side.

Enjoy, Cape. It should be getting decent by lunchtime or so, even in the shade.

[NACH3]

I know it's hard but take the day. Rest and fuel up.

Morning buddy, AG, Song and the rest of the warriors in here!

I know but man am I chomping at the bit to be back! I will say I believe my body wassurely telling me something so instead of pulling back 2-3 wks I'll just use the wk off as 2 wks pull back and add another on top!

Thx fellas it's great to hear what I preach coming right back at me LOL!

[AKD_FitChick]

Morning all! Still curled up in bed, since it's 4am should be asleep still.

AG your post is getting me excited to lift.....great one today.




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[AKD_FitChick]

I know it's hard but take the day. Rest and fuel up.

I completely agree Cape

This could be the day of rest that gets every last bit of sickness out of you.


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[almostgone]

Morning all! Still curled up in bed, since it's 4am should be asleep still.

AG your post is getting me excited to lift.....great one today.




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Thank you, ma'am. Hope you have a great one as well!

[NACH3]

I completely agree Cape

This could be the day of rest that gets every last bit of sickness out of you.


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I'm hoping, too

[Capebuffalo]

Enjoy, Cape. It should be getting decent by lunchtime or so, even in the shade.

About 60 at start. Maybe a light jacket. But the sun is out.

[AKD_FitChick]

About 60 at start. Maybe a light jacket. But the sun is out.

I am so jealous. Last year at this time we had 85 degree weather, now raining bad. I live for the sun. Will live through you and AG for now. The south and sun sounds nice.


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[AKD_FitChick]

Really I just miss my tan skin and living in my bathing suit. Bring on the heat.


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[Capebuffalo]

Really I just miss my tan skin and living in my bathing suit. Bring on the heat.


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Subscribed. Following. Update.

[AKD_FitChick]

Subscribed. Following. Update.

Lol


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[clarky.]

Hi fellas, just going to destroy back, so i will report back later on. I see we have a new female member in here, great to see. Take it i have a lot to catch up on lol. Be back later fellas hope all is well with everyone.

[clarky.]

Hi big man....

[Capebuffalo]

Hi fellas, just going to destroy back, so i will report back later on. I see we have a new female member in here, great to see. Take it i have a lot to catch up on lol. Be back later fellas hope all is well with everyone.

Good to see you back plate. Kill back.

[Bio-Active]

Good morning hitters. Happy Saturday. I'm hitting the gym early today as my daughter has 2 soccer games today. I been off the antibiotics for 9 days and pneumonia hadn't come back. This is the longest stretch since January so I'm keeping my fingers crossed that it stays gone this time

[almostgone]

Hi fellas, just going to destroy back, so i will report back later on. I see we have a new female member in here, great to see. Take it i have a lot to catch up on lol. Be back later fellas hope all is well with everyone.

Morning, Clarky. Go nail it, buddy!

[NACH3]

Hi fellas, just going to destroy back, so i will report back later on. I see we have a new female member in here, great to see. Take it i have a lot to catch up on lol. Be back later fellas hope all is well with everyone.

Good to hear back from ya mate! Hope your well and go give that back some work buddy!

Good morning hitters. Happy Saturday. I'm hitting the gym early today as my daughter has 2 soccer games today. I been off the antibiotics for 9 days and pneumonia hadn't come back. This is the longest stretch since January so I'm keeping my fingers crossed that it stays gone this time

This is great to hear man - hoping it stays going well my brother!

[almostgone]

Good morning hitters. Happy Saturday. I'm hitting the gym early today as my daughter has 2 soccer games today. I been off the antibiotics for 9 days and pneumonia hadn't come back. This is the longest stretch since January so I'm keeping my fingers crossed that it stays gone this time

Ease into it, Bio, if at all possible. Good luck at the games today.

[AKD_FitChick]

Hi fellas, just going to destroy back, so i will report back later on. I see we have a new female member in here, great to see. Take it i have a lot to catch up on lol. Be back later fellas hope all is well with everyone.

Thanks!!! Glad to be here. Back day is my favorite day.


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[AKD_FitChick]

Good morning hitters. Happy Saturday. I'm hitting the gym early today as my daughter has 2 soccer games today. I been off the antibiotics for 9 days and pneumonia hadn't come back. This is the longest stretch since January so I'm keeping my fingers crossed that it stays gone this time

So glad you are healing or healed. Try to honor your body. I always have to be careful, once you get pneumonia you are more susceptible to it

I see you are in my region, don't you miss the sun that was beaming last year at this time?


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[Capebuffalo]

Good morning hitters. Happy Saturday. I'm hitting the gym early today as my daughter has 2 soccer games today. I been off the antibiotics for 9 days and pneumonia hadn't come back. This is the longest stretch since January so I'm keeping my fingers crossed that it stays gone this time

Great news. Be easy and don't jump back in full force. We're on spring break so no baseball or soccer games today.

[songdog]

Good morning Cape Nach AG sunny day about 35 out

[almostgone]

Morning, Song. It was around 35 early this morning, but it's slowly starting to warm up just a tad.

[Bio-Active]

So glad you are healing or healed. Try to honor your body. I always have to be careful, once you get pneumonia you are more susceptible to it I see you are in my region, don't you miss the sun that was beaming last year at this time? Sent from my iPhone using Tapatalk

ugh it rained all day yesterday and we had 50 mph winds. Let's hope it's better today since my daughter has two games!!!

[AKD_FitChick]

ugh it rained all day yesterday and we had 50 mph winds. Let's hope it's better today since my daughter has two games!!!

The wind was crazy. Many places out of power near me. You near a main city?

My memories on FB are of me at a pool last year in my bathing suit in 85 degree weather.

This makes me sad, farmers almanac is appearing to be right

Good luck on your daughters games


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[Bio-Active]

The wind was crazy. Many places out of power near me. You near a main city? My memories on FB are of me at a pool last year in my bathing suit in 85 degree weather. This makes me sad, farmers almanac is appearing to be right Good luck on your daughters games Sent from my iPhone using Tapatalk

I am but I got lucky and didn't loose any power

[almostgone]

The one time I used it I had a hard time relaxing, it was kinda crazy, bit Im looking forward to it. Yes I got the RAW velcro's, they are pretty good, they dont work as well as the locks but they are quick and easy. MY friend has the ones from Duffin's site, they dont budge.

Mine came in today and they defo seem to be legit. Should be easy for my shaky ass hands to operate. Had to order another shirt or two as well. The wife commandeered mine for big sleep shirts.
Still wish H.O.P. had their old school line of tanks and shorts. They hold up well and you couldn't beat the price. I've still got stuff from the early 2000's that I wear.. The latest line of shirts they have out are like ridiculously priced for my budget

[NACH3]

Well I went in for a short intense w/o

Just did Arms s/s style

-- wide grip Oly bar curls s/s'd w/incline skulls into CG presses
3 w/u's each added a feeler or 2
2w heavy 3 drops

-- seated DB incline curls s/s'd one arm tri ext's **new weight**
2w/u each
2w drop each

-- Hammer Curls s/s with CG Bench
2 w/u's - 3 feelers on CG bench = ran rack 1x w/hammers
2w drop hammers / 2w DD CG bench

-- CG Cable curls(21s) s/s'd rope pushdowns spread and held static for 3sec minimum
3w great pump to end with / rope pushdowns 2w DD

Done ✅ 32min... was much stronger than I thought - the rest has done me good. Let's see how I feel tomorrow!

[clarky.]

Thanks!!! Glad to be here. Back day is my favorite day.


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Mine too, love back day.

[clarky.]

ugh it rained all day yesterday and we had 50 mph winds. Let's hope it's better today since my daughter has two games!!!

Sound like a normal day in bonny Scotland lol. Today has been very very nice though, we all have a vit D overdose hahaha.

[AKD_FitChick]

Well I went in for a short intense w/o

Just did Arms s/s style

-- wide grip Oly bar curls s/s'd w/incline skulls into CG presses
3 w/u's each added a feeler or 2
2w heavy 3 drops

-- seated DB incline curls s/s'd one arm tri ext's **new weight**
2w/u each
2w drop each

-- Hammer Curls s/s with CG Bench
2 w/u's - 3 feelers on CG bench = ran rack 1x w/hammers
2w drop hammers / 2w DD CG bench

-- CG Cable curls(21s) s/s'd rope pushdowns spread and held static for 3sec minimum
3w great pump to end with / rope pushdowns 2w DD

Done 32min... was much stronger than I thought - the rest has done me good. Let's see how I feel tomorrow!

I like what I see for sure, understand about 3/4 of it lol!

I will get all the lingo down soon!

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[clarky.]

Did back this afternoon and it went good.

Machine pd's 2 working DD stack same one cape uses love it.

Hammer pd's1 working DD **new weight**



T bar 1 working DD not really a fan of this, i love old school bar in the corner.



Db rows 1 working 1 drop **new weight** straps on.

Seated row 2 working 1 drop



Straight arm pd's 1 working DD

Done, good fast and heavy session.

Wee update on blast, going great still just tren a with my TRT and love it. Think this is 5th or 6th wk ended lol but going great really love it and will most definately be doing this again. Still a few more wks to got and growing like fuck.
There is some shit news though, i pulled my right bi the other day and i do not know how i did it or when.
I just remember feeling it at work, and thought nothing of it so went and did arms. It was a wee bit sore going through it but not that bad, but now after doing back the day it's fucking minced so sore. I did feel it the day but just strapped up and went to town but now am paying for it, what a prick eh.
So that's that lol.

[clarky.]

Kel sorry, you know the pics are always going to be on there side hahaha.

[AKD_FitChick]

Okay here goes! Please critique anything you think and advice is really wanted. This is my first time training how you all suggested. For sure room for improvement. I will write weights this time.

Note that weights are per hand! Ha ha

Incline Bench DB
Working - 25lb 10 rep
Set 1 - 30lb 10 rep
Set 2 - 35lb 4 rep clean
Drop set 27.5lb 10 rep

Flat Bench (this pulls shoulder a little so working weight up)
Set 1 - 75lb 11 reps
Set 2 - 85lb 6 rep
Set 3 - 65lb 13 reps
This one I know I can do way better but get nervous

Hammer strength Chest
Warm up - 45lb plate each side 10rep
Set 1 - 55lb 10 reps
Set 2 - 65lb 5 reps
Drop - 55lb 8 reps

Peck Deck
Warm up - 105lbs 10 reps
Set 1 - 115lb 10 rep
Set 2 - 130lbs - 4 reps
Drop set - 115lb 9 reps

Cable fly downward - free motion weight on each side
Warm up 15lb 13 reps
Set 1 - 17.5lb 11reps
Set 2 - 20lb 6 rep
Drop - 17.5lbs 9 reps

Incline chest fly DB
Warm up - 17.5 10 reps
Set 1 - 20lb 10 rep
Set 2 - 25lb 4 rep
Drop - 22.5lb 9 rep

Weighted abs 35lb plate action and lots of v ups!

I left the gym feeling good, but I could have done more. What am I doing wrong? I don't want to sacrifice form. My right shoulder tends to go up some....

Couldn't make it HIIT today went with the BF and he did sets then I did set.

A couple pictures, what's better one foot forward or together?




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[AKD_FitChick]

Ooohhh got my weight belt too! Super excited to be able to dead lift more!!! Time to murder my hamstrings.




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[AKD_FitChick]

Did back this afternoon and it went good.

Machine pd's 2 working DD stack same one cape uses love it.

Hammer pd's1 working DD **new weight**



T bar 1 working DD not really a fan of this, i love old school bar in the corner.



Db rows 1 working 1 drop **new weight** straps on.

Seated row 2 working 1 drop



Straight arm pd's 1 working DD

Done, good fast and heavy session.

Wee update on blast, going great still just tren a with my TRT and love it. Think this is 5th or 6th wk ended lol but going great really love it and will most definately be doing this again. Still a few more wks to got and growing like fuck.
There is some shit news though, i pulled my right bi the other day and i do not know how i did it or when.
I just remember feeling it at work, and thought nothing of it so went and did arms. It was a wee bit sore going through it but not that bad, but now after doing back the day it's fucking minced so sore. I did feel it the day but just strapped up and went to town but now am paying for it, what a prick eh.
So that's that lol.

This has me so excited for back!!!

Sorry to hear about your bi......I am so afraid of an injury!


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[kelkel]

Kel sorry, you know the pics are always going to be on there side hahaha.

I'd think it's an "across the pond" thing but how do we explain Nach?