**Marcus's HIT Dungeon**

[NACH3]

Like Randy The Macho Man says Oooohh Yeah!!

Smith Incline 5 sets 10 reps each

Single DB incline 5 sets 10 reps each

Cable cross over 5 drop sets 10 reps each

Attachment 169353Attachment 169354Attachment 169355

Why all the volume bro? Curious? U in a pullback

[Capebuffalo]

Oops. 196 lbs this morning. Down 6 lbs.

[Capebuffalo]

Why all the volume bro? Curious? U in a pullback

Yes pullback. CNS is shot. I got to the point I was shrinking and not growing. So this week and next are pull back. Also priming a little for the next go round in a few weeks.

[NACH3]

Yes pullback. CNS is shot. I got to the point I was shrinking and not growing. So this week and next are pull back. Also priming a little for the next go round in a few weeks.

The longer you prime the better over a 6-8 wk period imo in order to reduce your gylcogen intake!

[Bio-Active]

Good morning hitters. Crushed legs last night

[songdog]

Good morning Marcus Cape Nach Ag D clarky let's all hit it hard today!

[NACH3]

Good morning Marcus Cape Nach Ag D clarky let's all hit it hard today!

Just getting started in delts and traps - or I may move traps with back

[AKD_FitChick]

Like Randy The Macho Man says Oooohh Yeah!!

Smith Incline 5 sets 10 reps each

Single DB incline 5 sets 10 reps each

Cable cross over 5 drop sets 10 reps each

Attachment 169353Attachment 169354Attachment 169355

Damn damn. Nice Cape! Looks cold there?

Great for a pullback week!


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[Capebuffalo]

Damn damn. Nice Cape! Looks cold there?

Great for a pullback week!


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Thank you kind lady.

Cold? No. My e2 is a bit high is all.

[AKD_FitChick]

Here i am laying in bed! Rest day today!!! Need it tomorrow hit those arms! End of week 1 of new phase. I am considering staying on var when leave town for a few days. Who knows. Depends on how much I want to waste since I won't have a gym. A forced few days off could be great for me!


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[Capebuffalo]

Here i am laying in bed! Rest day today!!! Need it tomorrow hit those arms! End of week 1 of new phase. I am considering staying on var when leave town for a few days. Who knows. Depends on how much I want to waste since I won't have a gym. A forced few days off could be great for me!


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I told you you could chop wood. Do pull ups from a tree branch. Put a calf on your shoulders and do squats. You can still train just like Rocky did in Russia for Rocky IV.

[NACH3]

Delts traps

-- BB SHRUGS
225/315/405/
2w500 drop 405 drop 315 drop 225 all failure

-- DB Shrugs
2w failure

Tri-set
-- seated side laterals/rear delts lying face down on incline/rev pec deck
1w DD. 4w higher rep range. 1w 3drops

-- face pulls
2w higher reps

- smith MP Press
Pyramided up - up 20lbs from last wk
Feeler 135/185/235 for 10 then added 20lbs
1w 255/6 clean w/forced DD

Fuckin strong today felt great done ✅ 35min

[almostgone]

Yes pullback. CNS is shot. I got to the point I was shrinking and not growing. So this week and next are pull back. Also priming a little for the next go round in a few weeks.

LOL, when you feel it's time, it is defo time. It sneaks up quickly on me.

[almostgone]

Eating an embarrassingly large salad made of lettuce, broccoli, a cubed Roms tomato, pumpkin seeds, alfalfa sprouts, 12 oz. of grilled chicken breast, and about 2 tablespoons of avocado salad dressing that has been mixed with about 1/4 cup of water.
Only got to eat on the run last night. This ought to make up for some of the calories?

[AKD_FitChick]

I told you you could chop wood. Do pull ups from a tree branch. Put a calf on your shoulders and do squats. You can still train just like Rocky did in Russia for Rocky IV.

It's a little vacation for a reason!!! I will be taking a few days off!!! Rest and recoup!

You can come carry some calves if you want!!! My parents have baby cows now!


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[AKD_FitChick]

Delts traps

-- BB SHRUGS
225/315/405/
2w500 drop 405 drop 315 drop 225 all failure

-- DB Shrugs
2w failure

Tri-set
-- seated side laterals/rear delts lying face down on incline/rev pec deck
1w DD. 4w higher rep range. 1w 3drops

-- face pulls
2w higher reps

- smith MP Press
Pyramided up - up 20lbs from last wk
Feeler 135/185/235 for 10 then added 20lbs
1w 255/6 clean w/forced DD

Fuckin strong today felt great done 35min

Jeezus whoa!!! That's amazing Nach! Nice gain on 20lbs! Way to kill it!

You rock!


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[AKD_FitChick]

Eating an embarrassingly large salad made of lettuce, broccoli, a cubed Roms tomato, pumpkin seeds, alfalfa sprouts, 12 oz. of grilled chicken breast, and about 2 tablespoons of avocado salad dressing that has been mixed with about 1/4 cup of water.
Only got to eat on the run last night. This ought to make up for some of the calories?

That sounds like an amazing salad AG!


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[Capebuffalo]

It's a little vacation for a reason!!! I will be taking a few days off!!! Rest and recoup!

You can come carry some calves if you want!!! My parents have baby cows now!


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I thought you were hard.

[Capebuffalo]

Eating an embarrassingly large salad made of lettuce, broccoli, a cubed Roms tomato, pumpkin seeds, alfalfa sprouts, 12 oz. of grilled chicken breast, and about 2 tablespoons of avocado salad dressing that has been mixed with about 1/4 cup of water.
Only got to eat on the run last night. This ought to make up for some of the calories?

Just had grilled chicken Cesar with light dressing. It filled me up.

[almostgone]

Mixing up a shake. . Can barely straighten my arms.

[marcus300]

Morning everyone

Hope y'all are stress free

[Back In Black]

Motherfuckeeeeeeeeeeerrrrrrrrrrrs

[hollowedzeus]

Morning everyone

Hope y'all are stress free

Hello marcus and everyone else.

Have a rather nice feeling of wellbeing this morning.

Have a great day everyone

[almostgone]

Morning, all.

[almostgone]

Still working around the shoulder issue and a couple weights were down, but I think I'm finding my groove on bbell pressing. Managed to get some some good burn in the shoulders and a really good pump.

RC exercises with bands
Broomstick stretches

Cable side laterals- 2 w/u, Work1- 11 reps/ side, drop a little weight, Work2- 9 goodreps
Face pulls- 2 w/u, Work1- 7 good reps, drop a little weight, Work2-8 reps. New weight on these.
Smythe Bbell presses- 3 w/u, Work1-7 reps, drop weight- Work 2-6 good reps w/ some shoulder pain.
B'bell shrugs-2 w/u, Work 1(front)-4 reps,drop a little weight, Work2(front)- 6 reps. Drop a little weight.Work3(rear)+ 6 good reps, drop a little weight, Work4(rear)- 8 reps. The shrugs were basically a giant set.
Just for a check to see where my shoulder is at right now, I grabbed the 60s and managed to pop them up, but it hurt some. Could only manage 11 reps, not from the pain, but just because I was done.

41 minutes for everything. Left my phone at home, so having to use my tablet.
Probably will start doing HIT drop sets on the side laterals and face pulls, but am going to stay with more of a pullback style on the B'bell presses.

[almostgone]

Morning everyone

Hope y'all are stress free

I will be in a few minutes.

[Capebuffalo]

Good morning Marcus Ag Nacho Song and D-
Also BIB MS and Zeus

Back is up today.

[Capebuffalo]

Seated d-ring cable rows 5 sets 10 reps

Med grip t bar rows 5 sets 10 reps

High cable rows 5 sets 10 reps

Still in pullback mode

[NACH3]

Morning Marcus, AG, Cape, Song, D BIB(you MFer ) Clarky and the rest of you heathens

I'm feeling really good physically but not so much mentally atm still pushing thru making gains was up to 208 yesterday so I'm excited about this! Maybe back today then arms or vice versa we shall see!

Have a kickass day all

[AKD_FitChick]

Still working around the shoulder issue and a couple weights were down, but I think I'm finding my groove on bbell pressing. Managed to get some some good burn in the shoulders and a really good pump.

RC exercises with bands
Broomstick stretches

Cable side laterals- 2 w/u, Work1- 11 reps/ side, drop a little weight, Work2- 9 goodreps
Face pulls- 2 w/u, Work1- 7 good reps, drop a little weight, Work2-8 reps. New weight on these.
Smythe Bbell presses- 3 w/u, Work1-7 reps, drop weight- Work 2-6 good reps w/ some shoulder pain.
B'bell shrugs-2 w/u, Work 1(front)-4 reps,drop a little weight, Work2(front)- 6 reps. Drop a little weight.Work3(rear)+ 6 good reps, drop a little weight, Work4(rear)- 8 reps. The shrugs were basically a giant set.
Just for a check to see where my shoulder is at right now, I grabbed the 60s and managed to pop them up, but it hurt some. Could only manage 11 reps, not from the pain, but just because I was done.

41 minutes for everything. Left my phone at home, so having to use my tablet.
Probably will start doing HIT drop sets on the side laterals and face pulls, but am going to stay with more of a pullback style on the B'bell presses.

Great improvements AG!!! So happy you are healing


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[AKD_FitChick]

Seated d-ring cable rows 5 sets 10 reps

Med grip t bar rows 5 sets 10 reps

High cable rows 5 sets 10 reps

Still in pullback mode

Nice job!!! I will learn pullback mode, Kick ass.


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[AKD_FitChick]

Morning to all you men that make this the best thread ever! Marcus, Nach, Cape, AG, Song and all the others that make this what it is.

1 more day at my job; most stressful week this week, still up and pushing it!

Bi / tri time! Let's kick it!!!


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[Capebuffalo]

Morning Marcus, AG, Cape, Song, D BIB(you MFer ) Clarky and the rest of you heathens

I'm feeling really good physically but not so much mentally atm still pushing thru making gains was up to 208 yesterday so I'm excited about this! Maybe back today then arms or vice versa we shall see!

Have a kickass day all

Ha ha. I'm down to 195 and happy about that. Looks like we will meet in the middle again in late June/July.

[marcus300]

You don't have to be great to start, but you have to start to be great

[Capebuffalo]

Morning to all you men that make this the best thread ever! Marcus, Nach, Cape, AG, Song and all the others that make this what it is.

1 more day at my job; most stressful week this week, still up and pushing it!

Bi / tri time! Let's kick it!!!


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Go kill it D-

[AKD_FitChick]

Go kill it D-

F'ck yeah!

Give it my 110%.



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[Capebuffalo]

F'ck yeah!

Give it my 110%.



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Anyone can give 110%. I need you to give 150% today. Go do what you do.

[Bio-Active]

Good morning hitters. Took last night off and watched the Cleveland game if you want to cal it a game. I'm all caffeine Up and ready to go today. Hitting chest tonight

[almostgone]

Great improvements AG!!! So happy you are healing


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Thank you ma'am!

[NACH3]

Ha ha. I'm down to 195 and happy about that. Looks like we will meet in the middle again in late June/July.

I'll be bringing a much needed better package myself - if I could weigh 212+ at sub 10% closer to 8% I'll be happy with the growth I've made I started in the low 200s

I'm gonna go crush my fuckin arms today!