**Marcus's HIT Dungeon**

[almostgone]

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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Howdy and best wishes to the Igi clan!

[AKD_FitChick]

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.

LOL fingerbanging the air....

Great workout. You are killing it even on pullback.

Happy Friday

[almostgone]

LOL fingerbanging the air....

Great workout. You are killing it even on pullback.

Happy Friday

Thank you, ma'am, I'm trying to keep it going. You have nice Friday/weekend as well!

[Sfla80]

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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Hahhaha thanks Igi. Not a big bday guy but seems like everyone is celebrating lol.

Came home to this




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[AKD_FitChick]

Hahhaha thanks Igi. Not a big bday guy but seems like everyone is celebrating lol.

Came home to this




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Happy birthday!!! That's a great table to walk in on!


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[almostgone]

Hahhaha thanks Igi. Not a big bday guy but seems like everyone is celebrating lol.

Came home to this




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Hell yeah! Enjoy, Sfla. Looks like I see sushi, lo mein or chow mein, and ...wine?

[Sfla80]

What's up Everyone killed my arms tonight after work. And before I fatten myself up with sushi!!

Close grip smith machine. Changed grip slightly. And made sure bar was lower side of pecs. 3w 2f didn't do a working because once I hit 225 too much pressure on my back.

Ez bar French press 2f 2w dd great movement. Stretch is amazing

Rope pd straight set into db kick backs. 3 sets same weight with kick backs . 2f 1w ddd with rope

Seated alt db curls 1f 2w ddd

Close grip preacher hammer machine 1f 1w ddd

Cable one hand hammer curl 2sets

Finally after 4 months got to do double bicep cables! 3 sets. Felt amazing

By the end felt like my arms were gonna tear through my skin.





Need some more size in bis and less bf for tris. But think my arms are coming along nicely?


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[Capebuffalo]

What's up Everyone killed my arms tonight after work. And before I fatten myself up with sushi!!

Close grip smith machine. Changed grip slightly. And made sure bar was lower side of pecs. 3w 2f didn't do a working because once I hit 225 too much pressure on my back.

Ez bar French press 2f 2w dd great movement. Stretch is amazing

Rope pd straight set into db kick backs. 3 sets same weight with kick backs . 2f 1w ddd with rope

Seated alt db curls 1f 2w ddd

Close grip preacher hammer machine 1f 1w ddd

Cable one hand hammer curl 2sets

Finally after 4 months got to do double bicep cables! 3 sets. Felt amazing

By the end felt like my arms were gonna tear through my skin.





Need some more size in bis and less bf for tris. But think my arms are coming along nicely?


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Those ez bar French presses are pretty damn good right?
Happy bday buddy.
Lifetime Fitness?

[almostgone]

What's up Everyone killed my arms tonight after work. And before I fatten myself up with sushi!!

Close grip smith machine. Changed grip slightly. And made sure bar was lower side of pecs. 3w 2f didn't do a working because once I hit 225 too much pressure on my back.

Ez bar French press 2f 2w dd great movement. Stretch is amazing

Rope pd straight set into db kick backs. 3 sets same weight with kick backs . 2f 1w ddd with rope

Seated alt db curls 1f 2w ddd

Close grip preacher hammer machine 1f 1w ddd

Cable one hand hammer curl 2sets

Finally after 4 months got to do double bicep cables! 3 sets. Felt amazing

By the end felt like my arms were gonna tear through my skin.





Need some more size in bis and less bf for tris. But think my arms are coming along nicely?


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All that hard work is showing. Biceps look great and you've got the horseshoe showing on the triceps, too. Nice!
You're pushing me to dig deeper and take myself further into my lifts.

[Capebuffalo]

Hell yeah! Enjoy, Sfla. Looks like I see sushi, lo mein or chow mein, and ...wine?

Sushi and chicken wings.

[almostgone]

Sushi and chicken wings.

I got lost looking at all the sushi. I can put away more of that stuff that I can afford to pay for.

[Sfla80]

Those ez bar French presses are pretty damn good right?
Happy bday buddy.
Lifetime Fitness?

Ty sir. Getting old!!!

Ez bar love them!! Definitely gonna be. Staple. Was working in with this massive dude. So he kinda helped me made sure form was good. First nice person I've met at this gym.

Actually la fitness


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[Sfla80]

Hell yeah! Enjoy, Sfla. Looks like I see sushi, lo mein or chow mein, and ...wine?

Hahhaha yeah man.

Yes definitely some wine. That wasn't my bottle but I have my stasth in the back lol


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[Sfla80]

Sushi and chicken wings.

Tempura shrimp and tempura scallops lol


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[AKD_FitChick]

What's up Everyone killed my arms tonight after work. And before I fatten myself up with sushi!!

Close grip smith machine. Changed grip slightly. And made sure bar was lower side of pecs. 3w 2f didn't do a working because once I hit 225 too much pressure on my back.

Ez bar French press 2f 2w dd great movement. Stretch is amazing

Rope pd straight set into db kick backs. 3 sets same weight with kick backs . 2f 1w ddd with rope

Seated alt db curls 1f 2w ddd

Close grip preacher hammer machine 1f 1w ddd

Cable one hand hammer curl 2sets

Finally after 4 months got to do double bicep cables! 3 sets. Felt amazing

By the end felt like my arms were gonna tear through my skin.





Need some more size in bis and less bf for tris. But think my arms are coming along nicely?


Sent from my iPhone using Tapatalk

You look incredible!!!

What are double bicep cables? Curious now!!


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[Sfla80]

All that hard work is showing. Biceps look great and you've got the horseshoe showing on the triceps, too. Nice!
You're pushing me to dig deeper and take myself further into my lifts.

Thanks Ag I'm trying man. Not easy some days but going good.


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[almostgone]

Tempura shrimp and tempura scallops lol


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Oh dang. Go eat, man. That's heavy duty food there!

[Sfla80]

You look incredible!!!

What are double bicep cables? Curious now!!


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Ty very much akd!

I'll see if I can link a video or pic for you. Not sure what else to call them


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[almostgone]

Thanks Ag I'm trying man. Not easy some days but going good.


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Well, it's defo working. Keep working around things as necessary, but you don't look like.you have been putting in very many "easy" days at all.
I know you're referencing the back problem, but you are doing one hell of a job working through it.
All the best to the Sfla gang!

[Sfla80]

Well, it's defo working. Keep working around things as necessary, but you don't look like.you have been putting in very many "easy" days at all.
I know you're referencing the back problem, but you are doing one hell of a job working through it.
All the best to the Sfla gang!

Thanks Ag and same to you, the boss and the beast

Might post up a family pic soon.

You guys have been through a lot with me. Feel I need to get u guys part of the fam


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[Capebuffalo]

Ty sir. Getting old!!!

Ez bar love them!! Definitely gonna be. Staple. Was working in with this massive dude. So he kinda helped me made sure form was good. First nice person I've met at this gym.

Actually la fitness


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Bigger than you? You mean his belly right. ?

[Capebuffalo]

Ty very much akd!

I'll see if I can link a video or pic for you. Not sure what else to call them


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These?

[Sfla80]

Bigger than you? You mean his belly right. ?

Lmao, nah this guy was a SOLID 6-1 240 ish. Minimum bf


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[Sfla80]

These?

Yep that's it. I do it slightly above shoulders though. Almost horizontal


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[Sfla80]

Yep that's it. I do it slightly above shoulders though. Almost horizontal


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Not sure which is the right way or better way


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[Capebuffalo]

Yep that's it. I do it slightly above shoulders though. Almost horizontal


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Yeah. I like to have my elbows higher than in that pic.

[Capebuffalo]

Not sure which is the right way or better way


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I get a better contraction with the elbows higher.

[Sfla80]

I get a better contraction with the elbows higher.

I will try this next time.

Might be another 4-5 months. But never know.

They really only have one spot to do it. They have a feee motion cable but that's more used for flies. Other cable machine is half the size. Maybe 5 feet wide


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[Capebuffalo]

I will try this next time.

Might be another 4-5 months. But never know.

They really only have one spot to do it. They have a feee motion cable but that's more used for flies. Other cable machine is half the size. Maybe 5 feet wide


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Drop to your knees if only 5 ft. Elbows up. Should give a full range of motion.

[Sfla80]

Drop to your knees if only 5 ft. Elbows up. Should give a full range of motion.

Ahhh yeah I've seen this. Thanks my friend!!

Another reason love this thread!


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[Obs]

Please go to the castle and run silabolin off this site.

[almostgone]

Oh boy, shoulders are talking to me. Don't think any of it is bad though, just a little soreness from some decent work yesterday.


Good morning, everyone!

[marcus300]

Ag pm sent buddy

[marcus300]

Please go to the castle and run silabolin off this site.

Sils thread is dead. Its a chat room between two people one's a Hypochondriac interacting with a guy who just started training it's very good comedy value then you have sil who talks a good show but hasn't changed in 5yrs. What is exactly you problem obs

[hammerheart]

Sils thread is dead. Its a chat room between two people one's a Hypochondriac interacting with a guy who just started training it's very good comedy value then you have sil who talks a good show but hasn't changed in 5yrs. What is exactly you problem obs

Just yday I took a huge dump, strained, and today I woke up with hemorrhoids.

By chance, you happen to know a proctologist to recommend?

[almostgone]

I swear I didn't even recognize Zydrunas Savickas when I saw recent pictures of him. He has really dumped some bf but still carries a lot of muscle. F-in solid looking.
Supposedly he has been training with Hafthor Bjornsson a good bit recently?

[NACH3]

I swear I didn't even recognize Zydrunas Savickas when I saw recent pictures of him. He has really dumped some bf but still carries a lot of muscle. F-in solid looking.
Supposedly he has been training with Hafthor Bjornsson a good bit recently?

Wow! He's always been big as hell but he looks great!

[NACH3]

What's up Big Man, AG, Cape, Song D and the rest of the crew!

@ Sfla Happy Birthday buddy

Lats delts traps are smoked still - chest bis/ or arms today finally got some decent time to train today... have a badass weekend all!

[marcus300]

I swear I didn't even recognize Zydrunas Savickas when I saw recent pictures of him. He has really dumped some bf but still carries a lot of muscle. F-in solid looking.
Supposedly he has been training with Hafthor Bjornsson a good bit recently?

I've seen this before he looks huge

[NACH3]

I've seen this before he looks huge

Looks like a new man big as fuk