**Marcus's HIT Dungeon**

[kelkel]

I'm worth it!

Word.

[clarky.]

Morning Fellas/Ladies, chest and traps are fucking fried this morning. Rest day for me, going shopping with the mrs so cardio hahaha. Catch up later.

[marcus300]

Morning hard-core people

Just trained like an animal. Wasn't a pretty event but very enjoyable i actually got eye ball shake.

[almostgone]

Morning, Marcus!
That's what I am after, boss. The eyeball shakes. They will be coming up soon, too. Ended up sleeping and doing odd and end chores yesterday so I could spend a little extra time.with the wife today. Think the rest did me good and I'm really liking this 2x/week injection schedule. Got up this morning feeling nice and wide right off the bat. Just need to get the arms and shoulders bigger to go along with it.
Lifting later today, though. Mrs. AG already reminded me that I get in a pissy mood if I don't get to lift.

[marcus300]

Morning, Marcus!
That's what I am after, boss. The eyeball shakes. They will be coming up soon, too. Ended up sleeping and doing odd and end chores yesterday so I could spend a little extra time.with the wife today. Think the rest did me good and I'm really liking this 2x/week injection schedule. Got up this morning feeling nice and wide right off the bat. Just need to get the arms and shoulders bigger to go along with it.
Lifting later today, though. Mrs. AG already reminded me that I get in a pissy mood if I don't get to lift.

The eye ball shake is few and far between these days mate. Even though I still get a lot of comments I feel I don't move forward anymore but it has been 3 yrs in July since ive cycled. Not sure if I ever will do again to be honest

[almostgone]

The eye ball shake is few and far between these days mate. Even though I still get a lot of comments I feel I don't move forward anymore but it has been 3 yrs in July since ive cycled. Not sure if I ever will do again to be honest

I know what you mean, that is what makes those times special.

[marcus300]

I know what you mean, that is what makes those times special.

Driven by old man blood work while dancing with the devil and angel

[almostgone]

Driven by old man blood work while dancing with the devil and angel

I know what you mean. He stays on my back all of the time.

[almostgone]

Oh, dang.another 30 posts or so and the thread hits 50k posts.

[Capebuffalo]

Morning.

[almostgone]

Morning, Cape. . In fact, good morning to everyone.

[almostgone]

For the ladies in our group.

[songdog]

Good morning everyone honey do's today :/

[AKD_FitChick]

Good morning men of the dungeon. Getting ready to go put a hurting on my legs. First combined day. Hams and quads and glutes.


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[almostgone]

Good morning men of the dungeon. Getting ready to go out a hurting on my legs. First combined day. Hams and quads and glutes.


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Go get it! I posted a little motivational image for you just a couple of posts prior to yours.

[GirlyGymRat]

For the ladies in our group.

Love.

I do the same motion to the candy jar at work and it feels good. Lol!

[GirlyGymRat]

Happy Mother's Day ladies!

I feel fabulous!

10 min warmup

1 hour around the world (every major muscle group) just to get a feel for how much strength I've lost.

1 hour Yoga. - I'm super tight.

It's gonna be an awesome week.

Later!

[almostgone]

Love.

I do the same motion to the candy jar at work and it feels good. Lol!

That shows how disciplined you are.

[AKD_FitChick]

For the ladies in our group.

This is what I say! My favorite song against all the men that wanted me in the Barbie box

Rage against the machine!

F*ck you I don't do what I am told too.


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[AKD_FitChick]

Happy Mother's Day ladies!

I feel fabulous!

10 min warmup

1 hour around the world (every major muscle group) just to get a feel for how much strength I've lost.

1 hour Yoga. - I'm super tight.

It's gonna be an awesome week.

Later!

Great comeback!!! What type of yoga do practice?

You are going to get back and get that strength back in no time!


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[almostgone]

Happy Mother's Day ladies!

I feel fabulous!

10 min warmup

1 hour around the world (every major muscle group) just to get a feel for how much strength I've lost.

1 hour Yoga. - I'm super tight.

It's gonna be an awesome week.

Later!

Glad you clarified the highlighed term above. I was honestly confused. Sounds like you're back in the game. That first lift after some time off is always a rough one for me. My mind wants to do more than my body can do, but it comes back fairly quickly.

Have a great week!

[almostgone]

Ok, about time for this old man to crash. Want to lift tonight before work and maybe go get a new battery for my truck if I get up in time.This one hasn't caused me any grief, but it's about time to replace it. I've gotten my money's worth out of it and would rather replace it than have it let me down at the worst possible moment.
Every one have a great Mother's Day/Sunday.

[GirlyGymRat]

Great comeback!!! What type of yoga do practice?

You are going to get back and get that strength back in no time!


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The yoga instructor was a sub and new. Not sure really. She made up new names for some old poses. Lol.

It was mostly floor stretch/poses which I needed.

[AKD_FitChick]

The yoga instructor was a sub and new. Not sure really. She made up new names for some old poses. Lol.

It was mostly floor stretch/poses which I needed.

Nice!!! Good for you!! I love flows of any kind.


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[marcus300]

Morning the beast is awake

[almostgone]

Morning the beast is awake

Morning, sir!

[NACH3]

Morning Marcus AG Cape Song D and the hardcore HITers

Sorry I've been MIA - I'm going in to tear legs up today! I gotta lot of frustration I can use, that's for sure!

Have kickass day I'll be reporting back mid morning

[MuscleScience]

Morning peeps, sore as heck from training last night. Usually never have sore triceps, feels good lol

[NACH3]

Morning peeps, sore as heck from training last night. Usually never have sore triceps, feels good lol

That's the one BP that rarely gets sore on me as well and ffs I kill them lol

[marcus300]

Morning peeps, sore as heck from training last night. Usually never have sore triceps, feels good lol

What was your routine?

[marcus300]

That's the one BP that rarely gets sore on me as well and ffs I kill them lol

How are you feeling today mate you ok

[MuscleScience]

What was your routine?

All Reps with very slow negatives
Flat bench 3x10
Flat bench close grip 2x10
Barbell incline 4x10
Shoulder press 3x15

Single arm tri pressdowns 3x10 with force reps at the end of last set.
Cable flies 3x10 with lighter weight concentrationing on "most Muscular," pose at the end.

Dip machine, 6 sets 12-15 reps. The last 3 sets, had a mini movement at the end. That really hits sarratus and the stablizers and burned the tris up. It's hard to describe but it's like a push ups plus with the last little rounding up and forcing the scapula anterior.

Read felt flies 3x15
Medial Delts 3x20
Front delts 3x20
Single arm overhead tri extension 3x10
Ez curl front raises 2x10
Concentration curls 2x10 for total arm pump.

[NACH3]

How are you feeling today mate you ok

Shit is what it is... I'll be good mate I jut know the gym is my temple! I must be there!
Thank you for asking and I'll shoot you a msg Big Man!

[NACH3]

That's the one BP that rarely gets sore on me as well and ffs I kill them lol

Maybe I'll try a Marcus w/o with tris only but I feel they need more sets but they grow so fuck it! whatcha think

[Capebuffalo]

Morning Marcus Nacho Ag Song and D-

Work calls no gym today or tomorrow. Arggg

[NACH3]

All Reps with very slow negatives
Flat bench 3x10
Flat bench close grip 2x10
Barbell incline 4x10
Shoulder press 3x15

Single arm tri pressdowns 3x10 with force reps at the end of last set.
Cable flies 3x10 with lighter weight concentrationing on "most Muscular," pose at the end.
Read felt flies 3x15
Medial Delts 3x20
Front delts 3x20
Single arm overhead tri extension 3x10
Ez curl front raises 2x10
Concentration curls 2x10 for total arm pump.

Just a thought MS,

Keep your delts separate from your arms imho... delts and tris work well but try not s/s'g them and do delts first then tris it's been working for me then I'll throw a heavy day of just arms in there
Imho - I'd keep Chest for a day on its own!

Also, how can you get all the blood into those muscles when working 3 BPs?? You can't optimally!

Check out pg 41 with all the splits we do in here and tweak them to your needs MS!

[marcus300]

All Reps with very slow negatives
Flat bench 3x10
Flat bench close grip 2x10
Barbell incline 4x10
Shoulder press 3x15

Single arm tri pressdowns 3x10 with force reps at the end of last set.
Cable flies 3x10 with lighter weight concentrationing on "most Muscular," pose at the end.
Read felt flies 3x15
Medial Delts 3x20
Front delts 3x20
Single arm overhead tri extension 3x10
Ez curl front raises 2x10
Concentration curls 2x10 for total arm pump.

Fuck me rather you than me with that one, where did the tricep pain come from?

[marcus300]

Shit is what it is... I'll be good mate I jut know the gym is my temple! I must be there!
Thank you for asking and I'll shoot you a msg Big Man!

I'm up all night over here so shoot me a message anytime mate

[marcus300]

Maybe I'll try a Marcus w/o with tris only but I feel they need more sets but they grow so fuck it! whatcha think

If they are growing does it matter? nope it doesn't do what is working Nach. I just train less often these days but still intense trying to get my CNS to fully repair from the torture I put it under. We have a love and hate relationship going on

[marcus300]

Morning Marcus Nacho Ag Song and D-

Work calls no gym today or tomorrow. Arggg

Cape in the house