**Marcus's HIT Dungeon**

[Capebuffalo]

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


Sent from my iPhone using Tapatalk

I couldn't have come up with anything better if I tried
Although if you did chest then back that would give the shoulders and tris a rest for their own day then bi/ tri and then legs.

[Sfla80]

I personally when I was hitting legs hard they would be either my first day or a middle day. Gives upper body a little break.

Back
Legs
Chest
Shoulders
Arms

Just a thought an opinion.

Also depends how the days off are spread out.


Sent from my iPhone using Tapatalk

[Capebuffalo]

I personally when I was hitting legs hard they would be either my first day or a middle day. Gives upper body a little break.

Back
Legs
Chest
Shoulders
Arms

Just a thought an opinion.

Also depends how the days off are spread out.


Sent from my iPhone using Tapatalk

If you exhaust back the day before it's really hard to get heavy with legs. I like 1-2 days between leg and back.

[AKD_FitChick]

I need to get chest in on a weekend day cause I need a spot. Those are the days the man can come. Then legs on Sunday so I can bust ass! I guess I can do legs on a week day. I guess since I am going to be doing way less movements right? Or less than my normal.


Sent from my iPhone using Tapatalk

[Sfla80]

If you exhaust back the day before it's really hard to get heavy with legs. I like 1-2 days between leg and back.

Makes sense.

I also used to do legs Monday. Cause it was me and only like 3 or 4 women doing them.


Sent from my iPhone using Tapatalk

[NACH3]

I personally when I was hitting legs hard they would be either my first day or a middle day. Gives upper body a little break.

Back
Legs
Chest
Shoulders
Arms

Just a thought an opinion.

Also depends how the days off are spread out.


Sent from my iPhone using Tapatalk

We're all different in how we recover... D- do you feel your actually recovering fully? If so go for it!

I just switched to
Legs
Chest
Arms
Off
Back
Delts/traps - you don't need to hit traps directly - face pulls both rope and a long bar will be a good variation you hit your traps enough indirectly imho
Off
Repeat
- if you need an extra day take it when needed

So many ways to split it up -

What's your most lacking BP(body part) in your eyes(& don't say back lol)
I'd start with that BP then fine tune your split around that BP then hit your strongest BP at the end?! Just my .02 that Kel & Marcus have driven into my head...

[Capebuffalo]

We're all different in how we recover... D- do you feel your actually recovering fully? If so go for it!

I just switched to
Legs
Chest
Arms
Off
Back
Arms
Off
- if you need an extra day take it when needed

So many ways to split it up -

What's your most lacking BP(body part) in your eyes(& don't say back lol)
I'd start with that BP then fine tune your split around that BP then hit your strongest BP at the end?! Just my .02 that Kel & Marcus have driven into my head...

She thinks her legs but they aren't. Quad is over the knee and great separation between hams and quads. Working on the teardrop.

[Capebuffalo]

Makes sense.

I also used to do legs Monday. Cause it was me and only like 3 or 4 women doing them.


Sent from my iPhone using Tapatalk

I used to do legs on Monday because I wouldn't want to later in the week. I like Thursday now.

[Capebuffalo]

I need to get chest in on a weekend day cause I need a spot. Those are the days the man can come. Then legs on Sunday so I can bust ass! I guess I can do legs on a week day. I guess since I am going to be doing way less movements right? Or less than my normal.


Sent from my iPhone using Tapatalk

Yes. Less than normal for you. Not the average person. Lol

[AKD_FitChick]

Yes. Less than normal for you. Not the average person. Lol

Lol.....can't keep me down for too long, lol!!!

Maybe my way is normal.....maybe everyone else is not normal, lol!

Kidding I know I have crazy endurance.

Held up in bed, one Vicodin in......yuck

I hate pain meds


Sent from my iPhone using Tapatalk

[NACH3]

She thinks her legs but they aren't. Quad is over the knee and great separation between hams and quads. Working on the teardrop.

I'm sure you told er by doing leg ext's with feet out & in will isolate outer and inner but has to be a very hard squeeze....
Outer = inner quad work
Inner = outer quad work

To get that outer sweep use one legged ext's with foot totally horizontal to body and it's awesome

[Sfla80]

I'm sure you told er by doing leg ext's with feet out & in will isolate outer and inner but has to be a very hard squeeze....

I actually never knew this


Sent from my iPhone using Tapatalk

[NACH3]

I actually never knew this


Sent from my iPhone using Tapatalk

Really?! Foot placement just like your grip placement hits different angles and puts more tension on certain BPs - not much difference in positioning but way different in the angle being hit...

[Capebuffalo]

I'm sure you told er by doing leg ext's with feet out & in will isolate outer and inner but has to be a very hard squeeze....
Outer = inner quad work
Inner = outer quad work

To get that outer sweep use one legged ext's with foot totally horizontal to body and it's awesome

Yes Nacho I'm on it.

[Capebuffalo]

Really?! Foot placement just like your grip placement hits different angles and puts more tension on certain BPs - not much difference in positioning but way different in the angle being hit...

Outer is fine. I've got her toes out to get that teardrop going.

[NACH3]

Yes Nacho I'm on it.

I figured my brotha!

[Capebuffalo]

Lol.....can't keep me down for too long, lol!!!

Maybe my way is normal.....maybe everyone else is not normal, lol!

Kidding I know I have crazy endurance.

Held up in bed, one Vicodin in......yuck

I hate pain meds


Sent from my iPhone using Tapatalk

Share the Vicodin.

[AKD_FitChick]

She thinks her legs but they aren't. Quad is over the knee and great separation between hams and quads. Working on the teardrop.

Awe thanks Cape!! But Nach I think my legs hands down!

They are the feature that I want perfect. Bouncing quarters of my ass!!! Hard quads, hammies and glutes baby!!

My upper body gets pretty lean and solid. Just wanting more size.


Sent from my iPhone using Tapatalk

[AKD_FitChick]

Share the Vicodin.

I hate Vicodin. I hate pain pills in general. I have only taken halves this whole time. I am super sensitive to pills.

Makes me numb in the brain.




Sent from my iPhone using Tapatalk

[AKD_FitChick]

Nach I just tried to turn my foot completely horizontal and I can't get it. I can get it close but not parallel to the ground sitting. Hmmmm you must be limber

Cape is very helpful. He is the only reason I posted the back picture. Otherwise I wouldn't post anything anymore. I tend to be hard on myself.


Sent from my iPhone using Tapatalk

[NACH3]

Nach I just tried to turn my foot completely horizontal and I can't get it. I can get it close but not parallel to the ground sitting. Hmmmm you must be limber

Cape is very helpful. He is the only reason I posted the back picture. Otherwise I wouldn't post anything anymore. I tend to be hard on myself.


Sent from my iPhone using Tapatalk

lol I've been told that once or twice lol

But you can turn your body - you almost have to... and it doesn't need to be exactly horizontal as long as you go deep and feel your glutes firing first then constant tension on your quads your fine

Oh I know he is! We're all our own worst critic I just got some new clothes and damn I should be modeling them hahaha I crack myself up lol

Why work so hard if you don't show it off?! I'm just getting over this myself tbh in the clothes I wear they're tight no matter XL or not and I'm only 205 max atm - shoe it girl

[NACH3]

I hate Vicodin. I hate pain pills in general. I have only taken halves this whole time. I am super sensitive to pills.

Makes me numb in the brain.




Sent from my iPhone using Tapatalk

Not a good feeling especially in the bedroom :/

[AKD_FitChick]

Not a good feeling especially in the bedroom :/

Heck no!!! They suck!

Heck this stone sucks!!!


Sent from my iPhone using Tapatalk

[AKD_FitChick]

lol I've been told that once or twice lol

But you can turn your body - you almost have to... and it doesn't need to be exactly horizontal as long as you go deep and feel your glutes firing first then constant tension on your quads your fine

Oh I know he is! We're all our own worst critic I just got some new clothes and damn I should be modeling them hahaha I crack myself up lol

Why work so hard if you don't show it off?! I'm just getting over this myself tbh in the clothes I wear they're tight no matter XL or not and I'm only 205 max atm - shoe it girl

Awe got it! I was thinking I had to keep my body upright and although I get it close to horizontal, it's not there lol! I have done sideways on the leg press one legged. That's a fun one for the booty and outer quad. So it's similar?

I will show it off, when I am where I want to be, or close too. I guess I have always been hard on myself and had this desire to be a certain way. I think we all here are that way, otherwise we probably wouldn't be so driven! I hear you! I will work what I have!

Thanks Nach!!


Sent from my iPhone using Tapatalk

[Capebuffalo]

Heck no!!! They suck!

Heck this stone sucks!!!


Sent from my iPhone using Tapatalk

Bam bam not playing nice?

[AKD_FitChick]

Bam bam not playing nice?

Bam Bam hates me! He is like "I am going to f' you up"

He is f'in me up!


Sent from my iPhone using Tapatalk

[Sfla80]

Really?! Foot placement just like your grip placement hits different angles and puts more tension on certain BPs - not much difference in positioning but way different in the angle being hit...

See yes I understood that with squats, presses and thing like that.

Just never thought of it for extensions


Sent from my iPhone using Tapatalk

[Capebuffalo]

Bam Bam hates me! He is like "I am going to f' you up"

He is f'in me up!


Sent from my iPhone using Tapatalk

Does bam bam know who he's Fvcking with? Throw his ass out.

[AKD_FitChick]

Does bam bam know who he's Fvcking with? Throw his ass out.

I am flooding him with water.....

If I can't lift in the morning back....I am going to be so frustrated!


Sent from my iPhone using Tapatalk

[AKD_FitChick]

Okay so what did we final on?

Chest
Legs
Shoulders
Back
Arms

Omg someone just tell me what to do! Lol. Vicodin brain sucks! 2 planned days off, usually Monday and Friday. Saturday and Sunday are my days where I have a spot and longer if needed.

Or did we say Back then chest? lol


Sent from my iPhone using Tapatalk

[almostgone]

Ugh, late.to the party, but I'm here. Just hit the shop to hit a pullback lift on legs.

[marcus300]

Breathe
Think of solutions
Don't let worry control you
Don't let stress break you
Simply breathe
It'll be ok
Because you don't quit

[clarky.]

Morning Fellas/Ladies, back for me the day yeeeees fucking live it. Report back the night.
Hope everyone has a good safe wk end.

[clarky.]

Morning Fellas/Ladies, back for me the day yeeeees fucking live it. Report back the night.
Hope everyone has a good safe wk end.

[almostgone]

Pullback tonight. 2 worksets to failure on most stuff with a drop in weight between the sets. As short of a break as possible the whole time. Just grab air, chug water, hit the Nose Tork a time or two when needed and roll again. No crazy pains behind the eyeballs tonight and my skull is healing up. LOL, scalp still has several nice abrasions and some dents, but defo getting better.
90 minutes of deep tissue massage coming up Friday afternoon. I hope she beats the sh!t out of me and calls me derogatory names.

RC exercises with a band just because my l. shoulder is being a wimp.
1 set of crunches
Leg extensions- 2 w/u (25-30 rep range on the w/u sets), Work1-20 reps, Work2-16 reps
Hacks- 2 w/u, Work1-9 reps, Work2-6 reps
Reverse hacks- 1 w/u, Work1-11 reps, Work2-8 reps.
Leg press- 1 w/u, Work1(feet wide)- 14 reps, Work2(feet narrow)- 11 reps
Standing calf raise w/ a double pump at the top- Work- 11 reps, drop, 11+ reps, drop, 10+ reps.
Seated leg curl- Work- 16 reps.

50 minutes total.

[almostgone]

Dang, the site is crazy about double posting tonight. Had to delete the extra post. Is the site acting funky for everyone, or is it just me and my fat thumbs?

[marcus300]

Howdy y'all

[DocToxin8]

Good day to you all!
I can't keep up with this thread so I hope you're all been well since last time.
See you got stones Fitchick, and not in a good way. Hope that settles soon, best of luck!
And to all you others SoBs I wish you a happy start of the weekend!
I hope you all are doing well!

C ya later!

[DocToxin8]

Dang, the site is crazy about double posting tonight. Had to delete the extra post. Is the site acting funky for everyone, or is it just me and my fat thumbs?

Yeah, I got this problem too.
It's cause the site hangs/freezes a lot when I post.
And reloading then results in a double post.
Wasn't sure if it was because I had early no storage space left on the phone or if it was the site going slow/sluggish/buggish.

Seems like it's the site crashing a bit.
Hope it gets sorted quickly.

[almostgone]

Howdy y'all

Right back at you, boss!