**Marcus's HIT Dungeon**

[NACH3]

Chest/bis
Pre-exhaust s/s

-- incline flys into presses
2w/u 2 feelers
1w DD

-- flat flys into presses
2w/u
1w 3 drops went heavy(hit 6&4clean than partials ) dropping only 5lbs per bell getting me to 12ish reps wow... so much blood in the chest

-- one arm presses on incline hammer strength
2w drop

Cables

-- wide grip oly bar curls
Pyramided up to 4 10s+ aside
2w ^ DD

-- hammer preachers off back of incline
2w DD

-- CG Cable Curls
1w DD

-- One arm concentration curls(arm hanging)
2w partials into 1/4s into no movement great 2sets

37min

[clarky.]

Chest/bis
Pre-exhaust s/s

-- incline flys into presses
2w/u 2 feelers
1w DD

-- flat flys into presses
2w/u
1w 3 drops went heavy(hit 6&4clean than partials ) dropping only 5lbs per bell getting me to 12ish reps wow... so much blood in the chest

-- one arm presses on incline hammer strength
2w drop

Cables

-- wide grip oly bar curls
Pyramided up to 4 10s+ aside
2w ^ DD

-- hammer preachers off back of incline
2w DD

-- CG Cable Curls
1w DD

-- One arm concentration curls(arm hanging)
2w partials into 1/4s into no movement great 2sets

37min

Nice big guy.

[Sfla80]

@Sfla

http://youtu.be/eBShN8qT4lk

Classic!


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[Sfla80]

Not sure many will know this or even like it. But always gets me going at the gym.

https://youtu.be/w8KQmps-Sog


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[Sfla80]

Chest done. Head wasn't right. The wife can really mess with my head sometimes lol. Ugh

Smith incline press 2w 1f 2w ddd

Incline db fly 2w 1d

Straight set decline hammer strength into incline hammer strength 2w

Pec/dec to finish 3sets medium weight burn outs


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[Capebuffalo]

Not sure many will know this or even like it. But always gets me going at the gym.

https://youtu.be/w8KQmps-Sog


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Never seen the video. But know the song well.

[Sfla80]

Never seen the video. But know the song well.

Yeah honestly never seen many videos of any songs before.


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[Capebuffalo]

Yeah honestly never seen many videos of any songs before.


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This one will tell you what I used to like to do for fun. But it will pump your ass up. If I'm in the car I'm driving 110 mph when it hits the peak.

https://youtu.be/nqLArgCbh70

[Sfla80]

This one will tell you what I used to like to do for fun. But it will pump your ass up. If I'm in the car I'm driving 110 mph when it hits the peak.

https://youtu.be/nqLArgCbh70

Hahahhah no comment. But surprising honestly.




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[Capebuffalo]

Hahahhah no comment. But surprising honestly.




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Saw Okenfold live. One of the best 36 hours of my life. Followed by the worst 12 hrs. Lol

[Capebuffalo]

Hahahhah no comment. But surprising honestly.




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I've surprised you a couple of times now. What was your preconceived notion of me? Lol

[Sfla80]

I've surprised you a couple of times now. What was your preconceived notion of me? Lol

Tuff red neck, classic rock, old school type of mentality lol. Not saying old.....just the mind frame


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[Capebuffalo]

Tuff red neck, classic rock, old school type of mentality lol. Not saying old.....just the mind frame


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Well damn. That was honest. Lol. Red neck yes. But a well rounded red neck. Let's say diversified.

[kelkel]

I've surprised you a couple of times now. What was your preconceived notion of me? Lol

Tuff red neck, classic rock, old school type of mentality lol. Not saying old.....just the mind frame


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Well damn. That was honest. Lol. Red neck yes. But a well rounded red neck. Let's say diversified.

I just figured this out. You guys are speed dating, right?

[Capebuffalo]

I just figured this out. You guys are speed dating, right?

I'd never cheat on Nacho.

[Sfla80]

I just figured this out. You guys are speed dating, right?

Caught us, but sad to say not my type


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[Sfla80]

Well damn. That was honest. Lol. Red neck yes. But a well rounded red neck. Let's say diversified.

Hahhaha truth


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[Capebuffalo]

Caught us, but sad to say not my type


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Wait. What? I'm everybody's type. 196 lbs of twisted steel and sex appeal. With a touch of grey.

[kelkel]

Caught us, but sad to say not my type


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Wait. What? I'm everybody's type. 196 lbs of twisted steel and sex appeal. With a touch of grey.

He's just in denial Cape.

[Capebuffalo]

He's just in denial Cape.

Agreed. Sometimes new feelings are overwhelming. It will take a minute to process all this.

[AKD_FitChick]

You two are funny!!!


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[marcus300]

Morning people

[marcus300]

Back yesterday

Bent over rows
One arm db rows
Close grip pulldowns
Low pulley rows
Hypers

All to failure only. Top end of my rep range


Not training now for 2 days

[clarky.]

Morning people

Morning Big Man.

[clarky.]

Morning Fellas/Ladies, Arms are still fried, delts so so. Rest day the day, wish it was a fucking rest day from work as well lol. Catch up the night.

[marcus300]

Water, oats, kale, almonds, banana and hazelnut protein

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

[almostgone]

Morning, everyone. Today is going to be better than yesterday.

[songdog]

Good morning Marcus Cape Nach Ag D Clarky late start today lazy back and arms today!

[NACH3]

Morning Marcus, AG, Cape, Song, Clarky, D -- & the rest of you wackos!

Chest & bis ate nice and sore! Not sure what I'm going to hit today defo not back I didn't eat enough yesterday! I'll report back a lil later...

Youse all Have a kickass day!!

[kelkel]

BTW, did my stress echo cardiography test on Tuesday. It confirmed all my suspicions that cardio sucks big time. The running was horrible. Why on earth do people run? I also learned my sneakers sucked for it as well, I blame them. Only highlight was the two nurses were quite cute. it wasn't fair though, I had my shirt off but they kept theirs on. I called a foul. They laughed. I didn't see the humor.

Edit to say I thought I was going to die.

[AKD_FitChick]

Morning all! I am still here. The stone (named Bam Bam) is back. The pain subsided for a couple days, I really thoughts maybe I passed it in the night, BUT it's back and it's VERY painful. Had a rough night sleeping. Went to the gym. As I told Cape. I HAVE TO GO TO THE GYM. It's the only thing that keeps me sane. I have huge personal things going on, so I will be in and out of the forum, but know I am killing it in the gym as much as possible. I need to write my new routine today and tomorrow.

I think I am going to do what Cape suggested and do:

Chest/Bi
Quads
Back/Tri
Hamstring/Glutes
Shoulders

Any ideas on what to add would be AWESOME!

I am switching my job, not expected after such a long time here, but there is just too much negativity for this bouncy happy go lucky girl.....so moving on up and out, on to happier places. I have to wear suits again, blah.....will miss my athletic clothes daily!

[Capebuffalo]

Morning all! I am still here. The stone (named Bam Bam) is back. The pain subsided for a couple days, I really thoughts maybe I passed it in the night, BUT it's back and it's VERY painful. Had a rough night sleeping. Went to the gym. As I told Cape. I HAVE TO GO TO THE GYM. It's the only thing that keeps me sane. I have huge personal things going on, so I will be in and out of the forum, but know I am killing it in the gym as much as possible. I need to write my new routine today and tomorrow.

I think I am going to do what Cape suggested and do:

Chest/Bi
Quads
Back/Tri
Hamstring/Glutes
Shoulders

Any ideas on what to add would be AWESOME!

I am switching my job, not expected after such a long time here, but there is just too much negativity for this bouncy happy go lucky girl.....so moving on up and out, on to happier places. I have to wear suits again, blah.....will miss my athletic clothes daily!

To be fair my original opinion was
Chest
Back
Shoulders
Legs
Bi/Tri

[AKD_FitChick]

To be fair my original opinion was
Chest
Back
Shoulders
Legs
Bi/Tri

Yes, but I said no.....lol. I need to split my leg days......They are my trouble area, so I want to give them much attention. I mean maybe I could put them together.....ugggg NOPE, won't like it.

[Capebuffalo]

Yes, but I said no.....lol. I need to split my leg days......They are my trouble area, so I want to give them much attention. I mean maybe I could put them together.....ugggg NOPE, won't like it.

Yes ma'am I know. Lol

[marcus300]

Morning all! I am still here. The stone (named Bam Bam) is back. The pain subsided for a couple days, I really thoughts maybe I passed it in the night, BUT it's back and it's VERY painful. Had a rough night sleeping. Went to the gym. As I told Cape. I HAVE TO GO TO THE GYM. It's the only thing that keeps me sane. I have huge personal things going on, so I will be in and out of the forum, but know I am killing it in the gym as much as possible. I need to write my new routine today and tomorrow.

I think I am going to do what Cape suggested and do:

Chest/Bi
Quads
Back/Tri
Hamstring/Glutes
Shoulders

Any ideas on what to add would be AWESOME!

I am switching my job, not expected after such a long time here, but there is just too much negativity for this bouncy happy go lucky girl.....so moving on up and out, on to happier places. I have to wear suits again, blah.....will miss my athletic clothes daily!

Hang in there and do what ever makes you happy . Best of luck

[AKD_FitChick]

Hang in there and do what ever makes you happy . Best of luck

Awe thank you Marcus! Appreciate that.


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[NACH3]

Morning all! I am still here. The stone (named Bam Bam) is back. The pain subsided for a couple days, I really thoughts maybe I passed it in the night, BUT it's back and it's VERY painful. Had a rough night sleeping. Went to the gym. As I told Cape. I HAVE TO GO TO THE GYM. It's the only thing that keeps me sane. I have huge personal things going on, so I will be in and out of the forum, but know I am killing it in the gym as much as possible. I need to write my new routine today and tomorrow.

I think I am going to do what Cape suggested and do:

Chest/Bi
Quads
Back/Tri
Hamstring/Glutes
Shoulders

Any ideas on what to add would be AWESOME!

I am switching my job, not expected after such a long time here, but there is just too much negativity for this bouncy happy go lucky girl.....so moving on up and out, on to happier places. I have to wear suits again, blah.....will miss my athletic clothes daily!

I tend to agree w/Cape - I'd suggest back on its own it's our second biggest muscle group to legs(and give your body a break between the two it's way to taxing on your CNS... you'll burn out quickly imo try delts/tris instead and that's what a lot of people in here do

I follow the above but also will change back and forth to an arm day(bi/tri) <-- love working them together! Just a thought

[Capebuffalo]

I tend to agree w/Cape - I'd suggest back on its own it's our second biggest muscle group to legs(and give your body a break between the two it's way to taxing on your CNS... you'll burn out quickly imo try delts/tris instead and that's what a lot of people in here do

I follow the above but also will change back and forth to an arm day(bi/tri) <-- love working them together! Just a thought

The sound of reason.

[AKD_FitChick]

The sound of reason.

Alright guys! I hear you! Leg day will be on a weekend.

I love back on one day. Always have!

Then chest

So how about

Back
Bi/tri
Shoulders
Chest
Legs


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