**Marcus's HIT Dungeon**

[AKD_FitChick]

Lordy, go lift some iron!

I don't think any dicks need winding in!!! Let those babies hang!




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[Capebuffalo]

Lordy, go lift some iron!

I don't think any dicks need winding in!!! Let those babies hang!




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Well good morning Mrs. Buffalo.

[AKD_FitChick]

Well good morning Mrs. Buffalo.

get your ass back to my bed, it's time to work.


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[Capebuffalo]

get your ass back to my bed, it's time to work.


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Let me grab us some coffee. On my way.

[NACH3]

Hahahaha ^ that's what I like to hear!

[Capebuffalo]

get your ass back to my bed, it's time to work.


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Whew. Going to get the paper. Want me to grab those bagels you like?
Need food. You're wearing me out. ��

[AKD_FitChick]

I am set to lift chest today.....may go for hamstring and glutes! Any thoughts?


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[Capebuffalo]

I am set to lift chest today.....may go for hamstring and glutes! Any thoughts?


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DB flat press into DB flies
Same with incline
Cable cross overs
Declines

[NACH3]

DB flat press into DB flies
Same with incline
Cable cross overs
Declines

Focus way more on incline it's the only muscle you'll see pop as the implants(though behind the peck) hide any other pec major/minor areas... stick with various incline levels

Flys are the building block for chest imho.. either DB or I like the constant tension on incline cable flys and you have less risk of injury!

Glutes hammies
- boxsquats if Bench is low enough you can use that but with a wider stance
- rev leg lifts weighted if possible(you can use an incline bench w/DB between your feet)
- stiff legged deads s/s sumo deads - drive thru your heals
- lying if standing one legged curls
- hold s plate out in front of you andgo from squatting position to knees back uo(alternating sides) for time!
- weighted hypers hit your hammies and top of glutes(hitting the top of flutes and bringing them up and out
- rev leg lifts hits the bottom glute(and gives you that lift)

Just some off the top of my head

[Sfla80]

Hahahha love this thread!

Morning everyone

Arms for me today. Boy had his first swimming lesson this morning, after that I hit the gym. Was a little tired, but had a good session.

Everything super set bis into tris

Seated db curls straight into one arm db over head. 3-4 warns 1f 2w 1d (no drops on over head)

Wide grip hammer strength preacher machine 2f 2w dd straight into hammer strength dips 1f 2w

Reverse grip ez bar curls 1f 2w 1d straight into ez bar French press 3w

Rope curls straight into db kick backs 2w







Last pic (side view sucks) need more shape? Or is it my tris?


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[NACH3]

@ Sfla it's harder imo to see true separation when all the blood is in your arms! They look big and that's kinda how mine look after an arm session...

How'd you like s/s'g bis into a tri movement? It gets harder to do with drops etc imo

Get your arm up higher when posing so we can see how well your muscle bellies are filling out and to see that peak and sweep of the tri

[AKD_FitChick]

[/QUOTE]

- hold s plate out in front of you andgo from squatting position to knees back uo(alternating sides) for time!


Just some off the top of my head[/QUOTE]

Do you mean like back to a lunge?

Thanks for all of these.

I didn't know that about girls with implants. I for sure want that. Mine are behind muscle. Need to lift then not flatten. I feel like they are getting hidden by the muscle.




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[AKD_FitChick]

Hahahha love this thread!

Morning everyone

Arms for me today. Boy had his first swimming lesson this morning, after that I hit the gym. Was a little tired, but had a good session.

Everything super set bis into tris

Seated db curls straight into one arm db over head. 3-4 warns 1f 2w 1d (no drops on over head)

Wide grip hammer strength preacher machine 2f 2w dd straight into hammer strength dips 1f 2w

Reverse grip ez bar curls 1f 2w 1d straight into ez bar French press 3w

Rope curls straight into db kick backs 2w







Last pic (side view sucks) need more shape? Or is it my tris?


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Dang!!! Good lift and great arms!


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[kelkel]

I can't speak for the others but I personally am not as hard as you.

I am going to take that
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Impressive Cape. Even with ED it's still game on.

[kelkel]

Let me grab us some coffee. On my way.

that's what I like to hear!

Still relentlessly begging guys to come over. Credit where credits due, if at first you don't succede, try try again. Impressive Nach.

[NACH3]

- hold s plate out in front of you andgo from squatting position to knees back uo(alternating sides) for
Just some off the top of my head[/QUOTE]

Do you mean like back to a lunge?

Thanks for all of these.

I didn't know that about girls with implants. I for sure want that. Mine are behind muscle. Need to lift then not flatten. I feel like they are getting hidden by the muscle.




Sent from my iPhone using Tapatalk[/QUOTE]


Your alternating between your feet and knees while holding the plate high like a duck walk but in place

If you focus on the top of your chest it'll lift your whole chest plus that's where you can ant to get the 'line' going it'll out tissue all across that area too!

[NACH3]

Still relentlessly begging guys to come over. Credit where credits due, if at first you don't succede, try try again. Impressive Nach.

Damn it Kel Touché 'again'

[GirlyGymRat]

everyone!

Cheers to regaining self-respect (a proper respect for oneself as a human being).

Focus for the next 30 days is limit work hours and proper rest.

The next 5 days will be challenging!

[clarky.]

Lordy, go lift some iron!

I don't think any dicks need winding in!!! Let those babies hang!




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Hahaha class D

[GirlyGymRat]

everyone!

Cheers to regaining self-respect (a proper respect for oneself as a human being).

Focus for the next 30 days is limit work hours and proper rest.

The next 5 days will be challenging!

For personal accountability, I'll post the following daily:

Activity (other than work)
Total hours rest

Anything else is simply noise.

[Capebuffalo]

Everyday I pull into the parking lot of the gym I pull this song up. As I step out of the truck I play this song as I walk in. By the time I walk up the stairs it's in full on bad ass. Everyday with out fail this is how I start my session. The mind changes. The attitude changes. My dimener changes. Don't look at me. Don't talk to me. I don't see you. I'm the only fucker there. I'm here to inflict pain upon myself. This song puts me where I need to be.

http://youtu.be/v2AC41dglnM

[Sfla80]

@ Sfla it's harder imo to see true separation when all the blood is in your arms! They look big and that's kinda how mine look after an arm session...

How'd you like s/s'g bis into a tri movement? It gets harder to do with drops etc imo

Get your arm up higher when posing so we can see how well your muscle bellies are filling out and to see that peak and sweep of the tri

That makes sense Nach never thought of it that way. I'll snap some pics tomorrow before session and compare.

S/s them together like you said it was definitely harder to do drops. But it was different and good change of pace.

And for the pose yeah I realized I wasn't high enough for a proper bi pic. But honestly I hate taking "selfies" and feel I'm not big enough to warrant standing in the mirror at the gym to do this lol. So these were taken very quickly


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[AKD_FitChick]

For personal accountability, I'll post the following daily:

Activity (other than work)
Total hours rest

Anything else is simply noise.

Looking forward to you being here

I hear you on less work. It's hard.

I think we all might like to hear your noise, or I would like too

You always have great advice. Best female in here for sure.


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[Capebuffalo]

I save this gem when I start t bar and bent over rows. Epic.

http://youtu.be/ThlhSnRk21E

[Sfla80]

I save this gem when I start t bar and bent over rows. Epic.

http://youtu.be/ThlhSnRk21E

U surprised me with this one


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[Capebuffalo]

This gets me through triceps. Every damn time. Angus. Angus. Angus.

http://youtu.be/7WVBEB8-wa0

[Capebuffalo]

U surprised me with this one


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Man. I listen to anything and everything. I don't limit myself when it comes to music. I can sing every song Hank Williams ever wrote and every song Dr Dre and Snoop ever wrote. Even the Overture of 1812. Lol

[Capebuffalo]

U surprised me with this one


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Some days I put this on repeat and do the whole session to this. I think of the chopper scene in Predator. Jess the Body pulls out Redman and says this will make you a god damn sexual tyrannosaurus.

http://youtu.be/jqxNSvFMkag

[Nephets]

I'm with you on that one cape. People look at me as if I'm crazy because my playlist is random as fuck.

[Capebuffalo]

Squats for damn sure

http://youtu.be/E0E0ynyIUsg

[Sfla80]

Totally agree. I have a mix of absolutely everything probably except punk and electronic music. Not even sure what u call it lol.

But I'm sure I'm one of the few that likes country . I'm talking new and old. I know a lot might like hank and what not.


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[kelkel]

Foo Fighters Let it Die and Long Road to Ruin are my go-to squat songs.

https://www.youtube.com/watch?v=63NiS3uZaTA


https://www.youtube.com/results?sear...g+road+to+ruin

[Capebuffalo]

Bet you can't watch the whole thing.
https://youtu.be/bNc59uTBI-k

[almostgone]

For personal accountability, I'll post the following daily:

Activity (other than work)
Total hours rest

Anything else is simply noise.

Good for you, GGR. I'm stuck on the hamster wheel with work and feel like I am past the point of ever having a "normal" schedule again. Don't get me wrong, I am thankful for my job, but businesses try to run so lean these days that I think being overwhelmed is a natural part of the job description.
Hope you manage to find the balance between work and life. It has been eluding me for decades. Frustrating to say the least.

[almostgone]

Going to have a go at working chest here in a bit. Still having the occasional headache, but definitely am healing. Most of the bruising is gone, but they said it may be 6 months before the fracture fully heals.
The last time I tried lifting I got some nasty pains but those have lessened quite a bit. Will post up what I get done early in the morning after I get settled in at work and have a few minutes.

[clarky.]

Morning Fellas/Ladies.

[clarky.]

Going to have a go at working chest here in a bit. Still having the occasional headache, but definitely am healing. Most of the bruising is gone, but they said it may be 6 months before the fracture fully heals.
The last time I tried lifting I got some nasty pains but those have lessened quite a bit. Will post up what I get done early in the morning after I get settled in at work and have a few minutes.

Take it easy mate.

[almostgone]

Tonight was nothing to brag about really. Just wading around at the shallow end of the pool and trying to begin finding my groove for b'bell benching again. Did feel.good to.be back at least doing something. Can't go anywhere but up from here, I guess. Will rearrange the order of things next time. I just needed to get settled in and mark off where I positioned my hooks and spotter arms and test drive things a bit.

RC exercises with bands and broomstick stretches.

Flat b'bell press- 4 w/u, Work1- 5 reps. Drop a little weight. Work2- 5 reps.
Incline b'bell.press- 2 w/u. Work1- 6+ reps. Drop a little weight. Work2- 7 reps. Drop a little more weight. Work3-9 reps.
Incline flyes- 1 straight set.


Not very impressive, but it's a start back into a routine. 41 minutes.

[almostgone]

Morning , guys and dolls!

[marcus300]

Morning hardcore HIT'ers