**Marcus's HIT Dungeon**

[marcus300]

I read this last night before I went to bed, to try to ingrain it in my mind. I went in with the mindset, but my fear told me I couldn't lift heavier cause of my training in my past.......I used today as a gauge, as it was my first day on back trying to train the way you are teaching. Next week I KNOW I WILL DO BETTER.

I guess I will chalk it up to I felt good, but still learning

Your doing amazing and your attitude rocks

[AKD_FitChick]

Your doing amazing and your attitude rocks

Awe thanks!!! Really appreciate that!


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[NACH3]

Your doing amazing and your attitude rocks

Agree 100% on both aspects spoken!!

[almostgone]

Ahhh, time to get horizontal and rest. Think I almost went too long using the beyond failure tools, so far, this pull back is slightly renergizing me and the discomfort from the aches/pains/niggles is started to lessen.

[NACH3]

Delts/traps a lil tri work b/c I felt like it

BB Shrugs
225/315/415
2w 500 15/12 both RPd drop415x2(15sec then back at it) same with 315x2 got up to 20ish reps RPd every time

Tri-set
-- seated side laterals/rear delts facing incline/cable front raises
2w DD 4x in between other two 2w DD

-- hammer strength super incline press
2w/u
TUT - 2w(3plates aside) DD higher part of rep range into partials except drop sets(stayed with same weight and w/15sec break) basically a RP

-- Rope overhead ext's/straight bar pushdowns/rev grip pushdowns/one arm ext's
Just kept going and dropping till I couldn't do anything

Done ✅ 33min clothes coulda stuck to the wall in locker room haha

[AKD_FitChick]

Tri-set
-- seated side laterals/rear delts facing incline/cable front raises
2w DD 4x in between other two 2w DD

Dude you're not f'ing around. That's a lot! Great job!!!

[NACH3]

Dude you're not f'ing around. That's a lot! Great job!!!

Thx D - I certainly try not to

[Capebuffalo]

Dude you're not f'ing around. That's a lot! Great job!!!

He did 3 excersises at once. He should have been done in under 20 min.

Nacho is slacking off.

[NACH3]

He did 3 excersises at once. He should have been done in under 20 min.

Nacho is slacking off.

Read further down I also did another 4ex's at once today and I didn't forget traps

[Capebuffalo]

Read further down I also did another 4ex's at once today and I didn't forget traps

I knew you going to bring up trap as soon as I saw them. I'm old I forget things.

[NACH3]

I knew you going to bring up trap as soon as I saw them. I'm old I forget things.

Lmfao

[Capebuffalo]

FYI Doc has already posted his pics. I'm not a judge so I can say damn.

[NACH3]

FYI Doc has already posted his pics. I'm not a judge so I can say damn.

I saw his bf post the other day - he's built great! Symmetrical shredded and BIG! Very Impressive

[AKD_FitChick]

FYI Doc has already posted his pics. I'm not a judge so I can say damn.

He is incredible!

[Capebuffalo]

He is incredible!

I guess if you're into big muscles and symmetry.

[NACH3]

He is incredible!

Curious does your bf lift or is that your department

[AKD_FitChick]

Curious does your bf lift or is that your department

My BF lifts, I am WAY more into it then he is, but he lifts, he actually loves how much drive and how much I geek out on it. I have always dated muscle heads of some type. Cape has seen one of my ex's of a few years......big ole body builder. He is where I learned a lot, although he liked me looking like a barbie.

[Capebuffalo]

My BF lifts, I am WAY more into it then he is, but he lifts, he actually loves how much drive and how much I geek out on it. I have always dated muscle heads of some type. Cape has seen one of my ex's of a few years......big ole body builder. He is where I learned a lot, although he liked me looking like a barbie......

He was a beast.

Muscle Beach Barbie.

[AKD_FitChick]

He was a beast.

Muscle Beach Barbie.

He was a beast! His body was like what I would envision a Greek God looking like. Very symmetrical.

I will be Weight Lifting Barbie! As long as I can keep my hip, waist, chest ratios

[marcus300]

FYI Doc has already posted his pics. I'm not a judge so I can say damn.

He's a big guy. Not sure of his stats but looks amazing

[Capebuffalo]

He was a beast! His body was like what I would envision a Greek God looking like. Very symmetrical.

I will be Weight Lifting Barbie! As long as I can keep my hip, waist, chest ratios

Have you heard of the golden ratio for bodybuilding?

[Capebuffalo]

He's a big guy. Not sure of his stats but looks amazing

He's got to cut. I don't see a lot of mass being added.

[songdog]

Dude you're not f'ing around. That's a lot! Great job!!!

No NO NO he was messin around or he wouldve been out in 25! And I hope he took a shower this time beacuse people are starting too complain! Good job bro!

[AKD_FitChick]

Have you heard of the golden ratio for bodybuilding?

Enlighten me, please?


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[almostgone]

Pfft, that wasn't enough sleep. Preparing for round 2

Hope everyone gets the holiday off tomorrow. Still can't believe I have the day off! Everyone be safe.

[Capebuffalo]

Enlighten me, please?


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Actually called the Adonis Ratio.
Achieve the Adonis Effect by building your chest muscles and slimming your waist until these measurements are equal to the Golden Ratio. Divide your waist measurement into your chest measurement to see how you stack up. For instance, if your chest is 48 inches and your waist is 30 inches, you would be very close. Thirty divided into 48 equals 1.6. A slight increase in chest or decrease in waist puts you right on the mark. With these measurements in the correct proportion, you can compare your hip to waist measurement to see if you have the perfect Adonis body

[almostgone]

Spending a little time.watching a movie with the wife and the beast. Was headed to the shop to lift but she woke up so I'll wander down to work shoulders after while.
Curious to see how the shoulder holds up. It seems to be a tad less bothersome than the past few weeks?


Morning, everyone!

Edit: Really decent DOMS in my arms today. Not really an indicator of the quality of lifting, but it is kind of satisfying.

[NACH3]

Morning Marcus, AG, Cape, Song, D and the rest of the HIT crew!

Seems my lats traps and delts are all one big sore spot... gotta love the DOMS.
Arms for me today... the rest of youse kick some ass!

Happy Friday!

[Capebuffalo]

Morning Nacho Ag Marcus Song and D-

Got legs this am. Thank god the gym has an elevator.

[Capebuffalo]

Seated leg extentions 1 warm 2 heavy working

Hack squats 2 working drop. Ass in the grass

Squats 1 working Triple drop ass in the grass

Seated ham curls 2 working drop

[songdog]

Good morning Marcus,Cape Nach, Fit Chick,Ag dang wife woke me at 3am though I was going to have to pratice my spouse abuse but I made coffee and I didn't get no bruises Got to take it easy on my shoulder for a while no pressing movements.Doc is got me going to therapy for a while to see wats up.He doesn't think it's a RC though.Hitting my legs today! Lets get it done!

[marcus300]

decent back workout this morning -pulls some good rows and made a lot of heads turn

[AKD_FitChick]

Happy Friday!

Wow you guys are already killing it.

I had my 2nd rest day today and am just chilling like a villain.

Ready to push it tomorrow though.


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[-Ender-]

Actually called the Adonis Ratio.
Achieve the Adonis Effect by building your chest muscles and slimming your waist until these measurements are equal to the Golden Ratio. Divide your waist measurement into your chest measurement to see how you stack up. For instance, if your chest is 48 inches and your waist is 30 inches, you would be very close. Thirty divided into 48 equals 1.6. A slight increase in chest or decrease in waist puts you right on the mark. With these measurements in the correct proportion, you can compare your hip to waist measurement to see if you have the perfect Adonis body

That sounds better than the one I ran into a few weeks ago. It stated that if your arms, your neck, and calves were the same size you were gtg. I read that and went: Wait,...what?!

[almostgone]

That sounds better than the one I ran into a few weeks ago. It stated that if your arms, your neck, and calves were the same size you were gtg. I read that and went: Wait,...what?!

LMAO. I'm all out of whack, then.

[almostgone]

Ok, got a few errands run this morning early and am mixing up a shake now. Have ordered and got a confirmation for some labs I ordered on my own and have an appointment scheduled.

[kelkel]

decent back workout this morning -pulls some good rows and made a lot of heads turn

Have back and shoulders on my agenda shortly myself. Pounding coffee now. Hopefully my energy level is back. Since I workout alone in a dungeon basement the only head turning will be my cat with her usual disgusted, bothered look.

[Igifuno]

Quick drive by to wish a happy birthday to the illustrious sfla. Hope you're having a great day brutha, and enjoy your day!

Hope everyone is doing well - back to work I go.


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[kelkel]

Good to see/hear from you Igi.

Back n shouders went well. Energy not fully back but no complaints today:

Pulldowns-shoulder width D ring: 2 sets 10-12 reps
Smith 35 degree supported rows: 2 sets, 8-10 reps. RP's on both as they suck the wind out of you so you have no choice.
Bent over rows: 2 sets 8-10 reps. Kept weight down a bit and focused on the squeeze. Felt good. Real good actually. Bout 40 lbs lighter than norm.
Dumbell rows over 35 degree bench: 2 sets 10 ish reps
Shrugs: 2 sets x 15 ish

Smith press: 2 sets with RP on last 8-10 reps
Laterals: 2 sets 12 ish reps. These felt great today. Really controlled them.
Rears delts: 2 sets, higher reps

Good workout to end my week. Felt good!

[almostgone]

Wow, this lifting during the daytime is different. Took a little longer than usual due to more volume and finding my sweet spot on Smythe presses. Also, fiddled with the position of the back of the bench and I just can't press comfortably right now with the back set fully perpendicular. I have to run it 1 notch lower than that with the seat bottom elevated, but it really seems to target the anteriors well and is the same position I used for d'bell presses in the past. It seems to do the trick?

https://postimg.org/image/3t6lhy46l/

Also, I'm still on pull back, so pretty much a working set, a little rest, drop a tad of weight, and then another working set.

Band work and broomstick stretches until things felt right and full of blood.

Cable side laterals- 2 w/u, Work 1- 9 reps, Work2 - 11 reps. A few more reps with the right side vs. the left. The left delt is the one being a bit of a bother.
Face pulls- 2 w/u, Work1- 12 reps, Work2- 14 reps.
Smythe presses- 4 w/u (started w/ a dry bar and worked up), Work1- 6 reps, Work2- 5+ reps.
B'bell shrugs- Work1(front)- 8 reps, Work2( front)- 7 reps, Work3(rear)- 8 reps, Work4(rear)- 9 reps.

56 minutes total, but I swear I stayed busy and wasn't wandering around fingerbanging the air, etc.