**Marcus's HIT Dungeon**

[Capebuffalo]

I'm sitting in a damn monsoon. Had to find a parking lot to ride it out.

Watch your ass Ag. Moving your way.

[Sfla80]

Listen to this / got me fired up already!

https://m.youtube.com/watch?v=HC6QJs...kq_Og7L30wE%3D

Great song.

What song/ band is it


Sent from my iPhone using Tapatalk

[NACH3]

Great song.

What song/ band is it


Sent from my iPhone using Tapatalk

Kaleo! 'No good' - walked in listening to it had some decent strength too

[NACH3]

Chest lil bis - gonna do an arm day

-- smith Incline press
pyramided up to 305
1w(305) 5 clean 2forced drop(285) 4+2 forced drop(275) 2-3 forced into negs

-- Super Incline DB flys
1w DD pure fukin Failure

-- super incline hammer strength press s/s'd into unilateral press(sitting sideways hitting upper inner)
1w DD on press - high rep range unilateral press 2w

-- cables
Low to mid into Bent over high to low
3w

-- Incline curls
1w DD partials into no movement

-- hammer curls
1w 3 drops partials into no movement

-- CG cable Curls - great contraction here
1w + 2RPs

Done ✅ 38min

[Sfla80]

Kaleo! 'No good' - walked in listening to it had some decent strength too

Nice! Ty sir


Sent from my iPhone using Tapatalk

[Sfla80]

Damnit Nach! Now my pics are uploading upside down lmao. Damn avi


Sent from my iPhone using Tapatalk

[Capebuffalo]

Damnit Nach! Now my pics are uploading upside down lmao. Damn avi


Sent from my iPhone using Tapatalk

I was just typing do you know your avi is up side down?

[NACH3]

I was just typing do you know your avi is up side down?

Yo whatcha think about my pic - I'm a lil heavier actually 208 but I'm gonna start leaning out more(carb cycling) cardio If needed

[Capebuffalo]

Yo whatcha think about my pic - I'm a lil heavier actually 208 but I'm gonna start leaning out more!

That's at 208lbs? Looks great. You look bigger. By the end of the month I should be down in the mid to low 190's.

[NACH3]

That's at 208lbs? Looks great. You look bigger. By the end of the month I should be down in the mid to low 190's.

Cool thx brotha! I'd like to get to 215 then do a semi cut - or recomp and w/Tren beginning/mid June

[AKD_FitChick]

Okay a sweet little hamstring/glute session - All this on 5.5 hrs of sleep (not by choice) DAMN sleep issues.

in gym at 5:45........slept a little late which didn't leave me much time, but I gave it a good go and FELT great with what I did.

Weighted Step Ups SS Deadlifts (same weight, non stop, more used as a warm up and to get my heart rate up)
50lbs - 20
70lbs - 20
70lbs - 20

Deads
90lbs x 3 set at 10 reps each

I didn't do normal deads today with increased weights, my back was achy....even with my belt, I didn't want to wrench it.

Reverse Hacks (deep, how low can you go, played with feet placement to get different parts of DAT ASS) SS with wide plated 35lb deep squats 3 sets of 10 each (keeping that heart rate revved up.)
160 - 7 reps
180 - 6 reps
200 - 4 reps Another HIGH BABY
drop 180 - 4 reps, 160 4 reps

Leg Press (didn't push the knee)
Warm 360
430 - 12 reps
430 - 11 reps

Hip Raises squeezing that ass thigh at top and holding till I shook
80lb BB entire time x 3 sets of 15 reps (last 2 sets made it to 13 reps)

Leg Curls
125 - 8 reps
135 - 5 reps
140 - 4 partials only (this was a high for me, legs were toast)
130 - 3 partials

That's all I had cause the clock showed 6:25 and I had to get home......my shirt was drenched.......my face was bloodshot. Kept moving the entire time.


SO Cape had me PM me what my high on some Peck Deck and Incline DB Press were prior to this phase I am on. Last year, I know I was doing really good (for then) before my system crashed and it set me back 3 months (light training), had to start slow back so I didn't crash my system again.

Peck deck I am up 45 solid pounds from my all time high - 130 to 175lbs
Incline Chest Press DB's - 27.5lb DB's to 40lb DB's......and I have more to give.....

Love the strength increasing!!! It's so fun! You all rock! Thanks for driving me more to keep pushing and excelling past what I thought I could do. I have no limitations no more.....as long as my joints hold up!!! Honor my body first always.

[NACH3]

Damnit Nach! Now my pics are uploading upside down lmao. Damn avi


Sent from my iPhone using Tapatalk

Chest and shoulders are looking awesome man!

Go back into your pics and rotate it fully - you gonna have to rotate it once save then go right back in to rotate and rotate it all the way back to normal(even tho it looks like that already from start of rotating - then edit your avi and pic it again should work

[NACH3]

Awesome increases D fukin fantastic!!

[AKD_FitChick]

I'm back.

Hammer inverted flat press coupled with flat flyes

Incline flyes coupled with db incline press

Cable flyes. Straight out to chin level

All failure no advanced moves muscles were done

Turn heads and heard comments

Jobs done

Bad ass as always!!!

[AKD_FitChick]

Smith Incline. I pyramided up 5x then pyramided back down.
The only time spent was adding or pulling plates. No rest

Incline Machine ss/ dumbbell flat flies 2 working sets. No rest between sets. Kept moving.

Seated cable crossovers. Pyramid up and down 5x. No rest up or down

19 min. In and out.

Not a single FUCK was given today.

Attachment 169093
http://youtu.be/wmin5WkOuPw

Jeez 19 min.....that's crazy! That's insane!

Glad your shoulder held up!!!

[AKD_FitChick]

Chest lil bis - gonna do an arm day

-- smith Incline press
pyramided up to 305
1w(305) 5 clean 2forced drop(285) 4+2 forced drop(275) 2-3 forced into negs

-- Super Incline DB flys
1w DD pure fukin Failure

-- super incline hammer strength press s/s'd into unilateral press(sitting sideways hitting upper inner)
1w DD on press - high rep range unilateral press 2w

-- cables
Low to mid into Bent over high to low
3w

-- Incline curls
1w DD partials into no movement

-- hammer curls
1w 3 drops partials into no movement

-- CG cable Curls - great contraction here
1w + 2RPs

Done ✅ 38min

Looking great!!! I always read your lifts and see what I can add to mine......I am curious of this one? unilateral press(sitting sideways hitting upper inner)

[Capebuffalo]

Okay a sweet little hamstring/glute session - All this on 5.5 hrs of sleep (not by choice) DAMN sleep issues.

in gym at 5:45........slept a little late which didn't leave me much time, but I gave it a good go and FELT great with what I did.

Weighted Step Ups SS Deadlifts (same weight, non stop, more used as a warm up and to get my heart rate up)
50lbs - 20
70lbs - 20
70lbs - 20

Deads
90lbs x 3 set at 10 reps each

I didn't do normal deads today with increased weights, my back was achy....even with my belt, I didn't want to wrench it.

Reverse Hacks (deep, how low can you go, played with feet placement to get different parts of DAT ASS) SS with wide plated 35lb deep squats 3 sets of 10 each (keeping that heart rate revved up.)
160 - 7 reps
180 - 6 reps
200 - 4 reps Another HIGH BABY
drop 180 - 4 reps, 160 4 reps

Leg Press (didn't push the knee)
Warm 360
430 - 12 reps
430 - 11 reps

Hip Raises squeezing that ass thigh at top and holding till I shook
80lb BB entire time x 3 sets of 15 reps (last 2 sets made it to 13 reps)

Leg Curls
125 - 8 reps
135 - 5 reps
140 - 4 partials only (this was a high for me, legs were toast)
130 - 3 partials

That's all I had cause the clock showed 6:25 and I had to get home......my shirt was drenched.......my face was bloodshot. Kept moving the entire time.


SO Cape had me PM me what my high on some Peck Deck and Incline DB Press were prior to this phase I am on. Last year, I know I was doing really good (for then) before my system crashed and it set me back 3 months (light training), had to start slow back so I didn't crash my system again.

Peck deck I am up 45 solid pounds from my all time high - 130 to 175lbs
Incline Chest Press DB's - 27.5lb DB's to 40lb DB's......and I have more to give.....

Love the strength increasing!!! It's so fun! You all rock! Thanks for driving me more to keep pushing and excelling past what I thought I could do. I have no limitations no more.....as long as my joints hold up!!! Honor my body first always.

I have never seen anyone super set with deads. Holly hell woman.
You had one hell of a session. You are moving some heavy weight. Getting good reps. Keep doing what your doing.

[Capebuffalo]

Jeez 19 min.....that's crazy! That's insane!

Glad your shoulder held up!!!

Nacho like to take a lunch break. I just keep going.
Glad the shoulder is better too. Just need to keep it that way.How does yours feel today?

[Capebuffalo]

This is what my lunch has been reduced to.
Attachment 169096

[NACH3]

Looking great!!! I always read your lifts and see what I can add to mine......I am curious of this one? unilateral press(sitting sideways hitting upper inner)

You know what hammer strength machine I'm talking about right?

Well you sit sideways to the direction of the arm your pressing with lock into your lift and don't break that lock in lock out hard on all pressing movements and just focus on that mind muscle connection - I use TUT(Time under tension) slow and controlled - lmk if you need a better picture in your head

[AKD_FitChick]

I have never seen anyone super set with deads. Holly hell woman.
You had one hell of a session. You are moving some heavy weight. Getting good reps. Keep doing what your doing.

I have always super set with Deads, in between lunges or something. I typically keep it under a 100, so I can bust them out without injury! Try it out. I have to give my arms a break from holding 35lb plates in each hand during step ups or lunges. Pulls on my traps a lot, so a break is needed and I choose deads. Plus I love feeling it in my hams and squeezing the booty.

Thanks for always being here Cape

[AKD_FitChick]

Nacho like to take a lunch break. I just keep going.
Glad the shoulder is better too. Just need to keep it that way.How does yours feel today?

It feels good....thank goodness.

[AKD_FitChick]

You know what hammer strength machine I'm talking about right?

Well you sit sideways to the direction of the arm your pressing with lock into your lift and don't break that lock in lock out hard on all pressing movements and just focus on that mind muscle connection - I use TUT(Time under tension) slow and controlled - lmk if you need a better picture in your head

I know the machine, but do you actually get on your side and press out with one arm?

[Capebuffalo]

I know the machine, but do you actually get on your side and press out with one arm?

I'm having a hard time with this one too. Nacho you said lock out. Your not locking the elbow are you?

[NACH3]

I know the machine, but do you actually get on your side and press out with one arm?

Yes... you turn to your side then lock into your lift

I'm having a hard time with this one too. Nacho you said lock out. Your not locking the elbow are you?

And yes full ROM - hard lockout or just shy but I like locking out(I stress this on all pressing movements) as it builds/& adds strength to. your tris too

[Capebuffalo]

Yes... you turn to your side then lock into your lift



And yes full ROM - hard lockout or just shy but I like locking out(I stress this on all pressing movements) as it builds/& adds strength to. your tris too

So one shoulder and arm is on the pad the other is pushing out? Seem that would be more shoulder. No?

[NACH3]

So one shoulder and arm is on the pad the other is pushing out? Seem that would be more shoulder. No?

No your sideways pressing with your side that's turned nothing but the arm your pressing with is kinda on the pad I go where my shoulder blades are off so it's all chest

Try it with pec deck first same idea

[AKD_FitChick]

No your sideways pressing with your side that's turned nothing but the arm your pressing with is kinda on the pad I go where my shoulder blades are off so it's all chest

Try it with pec deck first same idea

Awe got it. I have seen guys do that at my gym.

[NACH3]

Just finished a 5 mile hike w/the gf! ''Twas a nice one!

[NACH3]

So one shoulder and arm is on the pad the other is pushing out? Seem that would be more shoulder. No?

Also pull your shoulder blades and retract your scaps since your shoulder is a bit off brotha!

[NACH3]

Nacho like to take a lunch break. I just keep going.
Glad the shoulder is better too. Just need to keep it that way.How does yours feel today?

Not a lunch break when I'm doubling your movements lol

[Capebuffalo]

Not a lunch break when I'm doubling your movements lol

Blah blah blah
So what you're saying is you have to work twice as hard to look as good as me?

[NACH3]

Blah blah blah
So what you're saying is you have to work twice as hard to look as good as me?

No no no... I hit a major and a minor - and it's to look better hahaha

[Capebuffalo]

No no no... I hit a major and a minor - and it's to look better hahaha

You know I'm just giving you a hard time. And stop winking at me

[NACH3]

You know I'm just giving you a hard time. And stop winking at me

Oh me too! Lol we're way past that already had a imo gonna do it again... and you like it hahaha - "Kel I already know I messed up too much easy for ya" lol

[Sfla80]

Sitting waiting for shot number 2.

Really wish I could just hit the gym instead :/


Sent from my iPhone using Tapatalk

[Capebuffalo]

Sitting waiting for shot number 2.

Really wish I could just hit the gym instead :/


Sent from my iPhone using Tapatalk

While you're waiting fix your damn avi. I'm getting vertigo.

[Capebuffalo]

Has anyone heard from Ag today? It's not like him to not check in.
Hope he and the beast are ok.

[NACH3]

Has anyone heard from Ag today? It's not like him to not check in.
Hope he and the beast are ok.

I hope he's just 'horizontal' and nothing bad or negative happened or anything - I'm sure he'll be checkin in soon... or night shift.

[kelkel]

Chest and triceps today. Had to skip biceps till next week. Was moving a stand-up floor safe I purchased and when picking up one end of it I felt a spasm and sharp pain just below my elbow. Scared the shit out of me. All I could think of was looking down and seeing my bicep rolling up. Fortunately I did not see that. I don't think it's the bicep brachii where it crosses under the forearm, maybe the flexor carpi radialis. Just hard to tell.

Iced it down twice to the point that part of my lower forearm is now desensitized. Seems I overdid it and froze a nerve. Oh well, that will recover. I do feel a bit more discomfort when I pronate as opposed to supination. No issues flexing the muscle or anything so that's good. Did a few very light sets and it was just a bit tender so figured I'd skip them this weel. Getting smarter as I age.....

Anyway, that's the story. Off to do cardio (cut the grass) now.....