**Marcus's HIT Dungeon**

[clarky.]

Afternoon everyone, hope everyone is having a good safe wk end. Back is in bits the day, resting and eating. Bi is still sore so most likely a rest day the mora.

[AKD_FitChick]

Ms. Fitchick, I think that if you'll look back to around pages 999-1002 or so, Marcus made a lot of reposts of information you'll find useful. Seems like it was kind of a celebration of hitting a 1000 pages of a fantastic thread.
Oh, and Marcus has 5 way split posted on page 41 that is nice. Just about any of the lifts posted by everyone are good reading material.

Really really informative!!! So thankful!!!!


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[AKD_FitChick]

Okay here goes! Critique away! I can handle it. Can I just say I love my belt!!!!

Hamstrings/glutes

Total weight listed so Cape doesn't have to do math!! Wouldn't want to strain your brain

Leg press
Warm up - 270
Set 1 - 380lb 10 reps
Set 2 - 450lbs 5 reps clean
Drop - 360lb 9 reps

Knee sleeve on and still didn't push too much, knee is a weak spot due to dirt bike accident years ago.

Weighted steps up
50lbs - 12 each leg
50lbs - 10 each leg
70lbs - 6 each leg

Dead lift - now here is where I played, tested my body! I know way too many reps.
Warm - 70lbs
Set 1 - 85lb 10 reps
Set 2 - 95lb 10 reps
Set 3 - 115lb 8 reps (count this as first set)
Set 4 - 125lb 5 reps
Drop - 95lb 9 reps

Reverse Hack - sore by now but adrenaline kicking in, I swear I get high from lifting.
Set 1 - 110lb 9 rep
Set 2 - 140lb 5 rep
Drop - 120lb 8 rep

Leg curls -
set 1 - 100lb 9 reps
Set 2 - 120lbs 5 reps
Drop - 110lb 7 reps (struggled here)

Lying leg curl
Set 1 - 50lbs 10 reps
Set 2 - 65lbs 5 reps
I was done at this point on hamstrings

Hip raises
3 sets 70lb BB 15 reps each!!! Booty time.

Major abs today again!

I felt like I did well, could I have done more probably. What are all your thoughts?

Advice please!


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[Capebuffalo]

You killed it. If you know the reps were too high on deads you know what you have to do. Increase the weight. Lol

I wouldn't drop 90 lbs on the leg press for your drop set.

I think you did great. And legs that's a big hard group. You have figured it out quickly. Each day it will get better and better. Your mind will be stronger for it as well.

[AKD_FitChick]

You killed it. If you know the reps were too high on deads you know what you have to do. Increase the weight. Lol

I wouldn't drop 90 lbs on the leg press for your drop set.

I think you did great. And legs that's a big hard group. You have figured it out quickly. Each day it will get better and better. Your mind will be stronger for it as well.

Awe, did I get a win finally?

You are absolutely correct on deads, I was testing my new belt. For sure next time, I will start at 115-125 I am sure and go higher for set 2. I just had done like 40 reps by that time lol!

Hear you on the leg press, will take your advice and go down 45 next. Just going to honor my knee. I know I can go more than 450, but that pesky knee tells me no sometimes. I sweet talk it first, but today he fought back

Funny note: my BF said "babe it's not the girl that should be the meathead it's the guy". Ha ha ha! That made me laugh




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[Capebuffalo]

Awe, did I get a win finally?

You are absolutely correct on deads, I was testing my new belt. For sure next time, I will start at 115-125 I am sure and go higher for set 2. I just had done like 40 reps by that time lol!

Hear you on the leg press, will take your advice and go down 45 next. Just going to honor my knee. I know I can go more than 450, but that pesky knee tells me no sometimes. I sweet talk it first, but today he fought back

Funny note: my BF said "babe it's not the girl that should be the meathead it's the guy". Ha ha ha! That made me laugh




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Yeah you got a win. You got it in two days.Impressive.
Pay attention to the knee. Do you wear anything on it for support?

Your bf's funny. You may have him worried you're going to lift him

[AKD_FitChick]

Yeah you got a win. You got it in two days.Impressive.
Pay attention to the knee. Do you wear anything on it for support?

Your bf's funny. You may have him worried you're going to lift him

I wear a knee sleeve for sure! I have too, anytime I do heavy on it. Sometimes In boot camp I have to as well. Just depends if I have to jump like a kangaroo!

He is pretty funny.




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[clarky.]

Okay here goes! Critique away! I can handle it. Can I just say I love my belt!!!!

Hamstrings/glutes

Total weight listed so Cape doesn't have to do math!! Wouldn't want to strain your brain

Leg press
Warm up - 270
Set 1 - 380lb 10 reps
Set 2 - 450lbs 5 reps clean
Drop - 360lb 9 reps

Knee sleeve on and still didn't push too much, knee is a weak spot due to dirt bike accident years ago.

Weighted steps up
50lbs - 12 each leg
50lbs - 10 each leg
70lbs - 6 each leg

Dead lift - now here is where I played, tested my body! I know way too many reps.
Warm - 70lbs
Set 1 - 85lb 10 reps
Set 2 - 95lb 10 reps
Set 3 - 115lb 8 reps (count this as first set)
Set 4 - 125lb 5 reps
Drop - 95lb 9 reps

Reverse Hack - sore by now but adrenaline kicking in, I swear I get high from lifting.
Set 1 - 110lb 9 rep
Set 2 - 140lb 5 rep
Drop - 120lb 8 rep

Leg curls -
set 1 - 100lb 9 reps
Set 2 - 120lbs 5 reps
Drop - 110lb 7 reps (struggled here)

Lying leg curl
Set 1 - 50lbs 10 reps
Set 2 - 65lbs 5 reps
I was done at this point on hamstrings

Hip raises
3 sets 70lb BB 15 reps each!!! Booty time.

Major abs today again!

I felt like I did well, could I have done more probably. What are all your thoughts?

Advice please!


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Nice session FitChick.

[AKD_FitChick]

Nice session FitChick.

Thank you so much!!!! I will get it down


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[Sfla80]

What's up everyone.

Just got done with a quick weekend getaway.

Wife bought me concert tickets for vday. Then surprised me the day before we did a sound check and meet and greet before the concert.

Was an awesome weekend. And a quick test of Orlando with the boy. We go to Disney in two weeks lol.

Orlando is the happiest "worst " place on earth lol. But was good times.

Took 3 days off the gym. Gonna switch my routine up this week so hopefully see some new gains coming.

Here's a pic of the boy. We spent the whole day Saturday at the pool






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[Sfla80]

Hope everyone had a great weekend! Can't wait for my session tomorrow


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[Capebuffalo]

What's up everyone.

Just got done with a quick weekend getaway.

Wife bought me concert tickets for vday. Then surprised me the day before we did a sound check and meet and greet before the concert.

Was an awesome weekend. And a quick test of Orlando with the boy. We go to Disney in two weeks lol.

Orlando is the happiest "worst " place on earth lol. But was good times.

Took 3 days off the gym. Gonna switch my routine up this week so hopefully see some new gains coming.

Here's a pic of the boy. We spent the whole day Saturday at the pool






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So cute. Disney. Don't get me started. 50 miles walked. Lol

[Capebuffalo]

Hope everyone had a great weekend! Can't wait for my session tomorrow


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What do you have tomorrow?

[Sfla80]

So cute. Disney. Don't get me started. 50 miles walked. Lol

Didn't do Disney but we hit the down town area with all the restaurants. Forget what it's called. Freaking Friday night at almost 10. Every place had a 2 hour wait :/

Then the concert was at hard rock live in the front of universal. So also crazy.

I'm looking forward to him having a great first Disney trip. But I am gonna hate it at the same time lmao


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[Sfla80]

What do you have tomorrow?

Gonna switch to shoulders . Usually back.

Old schedule

Mon-back
We'd- chest
Fri- shoulders
Sun- arms

Been doing this for 2-3 months now.

Gonna try this now

Mon- shoulders
Wed- back
Fri- chest
Sun- arms

Not big change, but any change helps.

And I know obviously no legs. But it's just not possible right now. Legs used to be my favorite body part to work. I did have some wheels on me before


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[Capebuffalo]

Gonna switch to shoulders . Usually back.

Old schedule

Mon-back
We'd- chest
Fri- shoulders
Sun- arms

Been doing this for 2-3 months now.

Gonna try this now

Mon- shoulders
Wed- back
Fri- chest
Sun- arms

Not big change, but any change helps.

And I know obviously no legs. But it's just not possible right now. Legs used to be my favorite body part to work. I did have some wheels on me before


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When's the new epidermal appointment?

[Sfla80]

When's the new epidermal appointment?

Calling tomorrow.

Hopefully I can get in Friday. I'm off Saturday for my bday.

If not then. I have vacay at end of April. That's when we go to Disney. So maybe when I get back


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[Sfla80]

Funny, swimming with the boy this weekend. I thought swimming would be therapeutic if you would. But it put me through hell for a few hours. Could barely move afyer


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[Capebuffalo]

Calling tomorrow.

Hopefully I can get in Friday. I'm off Saturday for my bday.

If not then. I have vacay at end of April. That's when we go to Disney. So maybe when I get back


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Hope soon for you brother.

[Sfla80]

Hope soon for you brother.

Thank you sir


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[kelkel]

Finally feeling like myself again. As opposed to feeling like someone else. Appetite's back so workouts will commence again tomorrow. Was not a good week, glad it's over.

If I could feel like someone else I think it would be GGR. Be interesting I think.

[Capebuffalo]

Finally feeling like myself again. As opposed to feeling like someone else. Appetite's back so workouts will commence again tomorrow. Was not a good week, glad it's over.

If I could feel like someone else I think it would be GGR. Be interesting I think.

So Man you feel like a woman?

[kelkel]

So Man you feel like a woman?

Hence the high heels. Where have you been?

[Capebuffalo]

Hence the high heels. Where have you been?

I heard the stories. I just never believed them. You go girl.

[kelkel]

I heard the stories. I just never believed them. You go girl.

Thanks brother. I'd loan you a pair but BG has yet to return so many. He blames his wife but I have my doubts.

[clarky.]

Morning fallas, GGR, FitChick. Hope everyone had a good wk end, rest day for me as this arm is still sore. Most likely back to it the mora, away to work catch up the night.

[marcus300]

Morning people

[almostgone]

Morning, everyone.

[Capebuffalo]

Morning to all.

[NACH3]

Finally feeling like myself again. As opposed to feeling like someone else. Appetite's back so workouts will commence again tomorrow. Was not a good week, glad it's over.

If I could feel like someone else I think it would be GGR. Be interesting I think.

I hear ya flu hit me hard and still shaking the cobwebbs out myself... appetite iscoming back still not where it should be but I'm gonna do delts & traps today or back! Gonna be a later lift today. But the wk off did me good!

[NACH3]

Morning Big Man, AG, Cape, Clarky!

Let's do this... getting something to eat now gotta fuel up!

[AKD_FitChick]

Good morning everyone.


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[Capebuffalo]

Machine Bench Press. Super w/ seated cable cross overs. 1 warm 2 working

Machine incline superset w/seated cable cross overs 2 working a lot of partials.

Machine decline. 2 working both double drop.

Was going to be a pull back day to cold or pollen. It wasn't. I killed it today.

Finally getting some size back on chest.

[AKD_FitChick]

Machine Bench Press. Super w/ seated cable cross overs. 1 warm 2 working

Machine incline superset w/seated cable cross overs 2 working a lot of partials.

Machine decline. 2 working both double drop.

Was going to be a pull back day to cold or pollen. It wasn't. I killed it today.

Finally getting some size back on chest.

Great job! You did kill it

Looking great. Very nice chest!


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[Capebuffalo]

Great job! You did kill it

Looking great. Very nice chest!


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Thanks. I'm a work in progress. But I've been a work in progress for 20 yrs. lol.

[NACH3]

Thanks. I'm a work in progress. But I've been a work in progress for 20 yrs. lol.

Haven't we all! Lol and still are!

[songdog]

Good morning Marcus and the rest of you hitters.Bright sunny day out gotta love it!

[songdog]

So cute. Disney. Don't get me started. 50 miles walked. Lol

it don't get any better than this!But I always hated the lines that started in the marines

[Sfla80]

Morning everyone. Horrible night sleep. Filled with pain ;/

But at work now. Can't wait for shoulders tonight!

Have a great day!!


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[Capebuffalo]

Good morning Marcus and the rest of you hitters.Bright sunny day out gotta love it!

Morning Song Going to be 80's this week. All sun. Gotta get the truck washed. It used to be black. Now it's green and grey.