**Marcus's HIT Dungeon**

[songdog]

Good morning Marcus Cape Nach Ag Clarky D bright sunny day a good day for a walk.

[Capebuffalo]

Good morning Marcus Cape Nach Ag Clarky D bright sunny day a good day for a walk.

Man it's hot and humid already here. 9:45 and I've broke a sweat.

[AKD_FitChick]

Oh man guys as we all know I don't post a lot of pictures. I am pretty hard on myself, but this one is my comparison shot. I am proud of!

We all start somewhere. I have always been a lifter to some degree, spent most of my time lifting from home. Multiple P90X rounds, dated a bunch of lifters, found a passion, made it my own. Lifting is where I clear my head, it's my church, it's where I am at peace. Anything negative that comes I work it out at the gym. First picture is 2.5 years off of lifting heavy weights photos taken 1.5 years ago (just worked out, not heavy) second picture is this morning. My body is back and I am stronger then ever, thanks to you guys!!! I do this for me, it keeps me strong in every aspect of my life. It makes me a better person, mother, friend, worker, partner, it stabilizes me. It is my most important part of keeping me who I am!

Here goes guys!!! Thank you for supporting me and pushing me daily and bringing me to my best. Let keep digging and keep pushing!





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[almostgone]

Awesome, Fitchick, f-in awesome!! Hell of a job and tremendous progress!
What's the ink on the inside of your right wrist?

[Capebuffalo]

Oh man guys as we all know I don't post a lot of pictures. I am pretty hard on myself, but this one is my comparison shot. I am proud of!

We all start somewhere. I have always been a lifter to some degree, spent most of my time lifting from home. Multiple P90X rounds, dated a bunch of lifters, found a passion, made it my own. Lifting is where I clear my head, it's my church, it's where I am at peace. Anything negative that comes I work it out at the gym. First picture is 2.5 years off of lifting heavy weights photos taken 1.5 years ago (just worked out, not heavy) second picture is this morning. My body is back and I am stronger then ever, thanks to you guys!!! I do this for me, it keeps me strong in every aspect of my life. It makes me a better person, mother, friend, worker, partner, it stabilizes me. It is my most important part of keeping me who I am!

Here goes guys!!! Thank you for supporting me and pushing me daily and bringing me to my best. Let keep digging and keep pushing!





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Absolutely amazing transformation. That is muscle. You are showing everyone what can be done when you commit both body and mind.

[songdog]

Oh man guys as we all know I don't post a lot of pictures. I am pretty hard on myself, but this one is my comparison shot. I am proud of!

We all start somewhere. I have always been a lifter to some degree, spent most of my time lifting from home. Multiple P90X rounds, dated a bunch of lifters, found a passion, made it my own. Lifting is where I clear my head, it's my church, it's where I am at peace. Anything negative that comes I work it out at the gym. First picture is 2.5 years off of lifting heavy weights photos taken 1.5 years ago (just worked out, not heavy) second picture is this morning. My body is back and I am stronger then ever, thanks to you guys!!! I do this for me, it keeps me strong in every aspect of my life. It makes me a better person, mother, friend, worker, partner, it stabilizes me. It is my most important part of keeping me who I am!

Here goes guys!!! Thank you for supporting me and pushing me daily and bringing me to my best. Let keep digging and keep pushing!





Sent from my iPhone using Tapatalk

Great job keep up the good work!

[marcus300]

Oh man guys as we all know I don't post a lot of pictures. I am pretty hard on myself, but this one is my comparison shot. I am proud of!

We all start somewhere. I have always been a lifter to some degree, spent most of my time lifting from home. Multiple P90X rounds, dated a bunch of lifters, found a passion, made it my own. Lifting is where I clear my head, it's my church, it's where I am at peace. Anything negative that comes I work it out at the gym. First picture is 2.5 years off of lifting heavy weights photos taken 1.5 years ago (just worked out, not heavy) second picture is this morning. My body is back and I am stronger then ever, thanks to you guys!!! I do this for me, it keeps me strong in every aspect of my life. It makes me a better person, mother, friend, worker, partner, it stabilizes me. It is my most important part of keeping me who I am!

Here goes guys!!! Thank you for supporting me and pushing me daily and bringing me to my best. Let keep digging and keep pushing!





Sent from my iPhone using Tapatalk

Fucking hell well done and great job.

[AKD_FitChick]

Awesome, Fitchick, f-in awesome!! Hell of a job and tremendous progress!
What's the ink on the inside of your right wrist?

Awe thanks AG!!! It's the 'Tree of Life' and my daughters name. I am obsessed with trees. I love their roots, their foundation, their strength, the ability to stand against most forces. I just love what they are in our world. I always call them natures finest architecture!

[AKD_FitChick]

Absolutely amazing transformation. That is muscle. You are showing everyone what can be done when you commit both body and mind.

YEAH BUDDY!!! You rock Cape. You are always there for me in every way!!! Let's keep going my friend.

[Capebuffalo]

YEAH BUDDY!!! You rock Cape. You are always there for me in every way!!! Let's keep going my friend.

Wouldn't have it any other way and glad to be there.

[almostgone]

Awe thanks AG!!! It's the 'Tree of Life' and my daughters name. I am obsessed with trees. I love their roots, their foundation, their strength, the ability to stand against most forces. I just love what they are in our world. I always call them natures finest architecture!

Cool, I like it A good theme and you are correct about trees! I love the fall when the temps are right. Awesome colors.
We have several in here that are ink fans. Most of mine deals with somewhat dark subject matter, but it is a reflection of my mood and where I was mentally at at the time and still am on some days.
Again really great work and progress on your part. Believe your are going to put all.of.us to shame.

[AKD_FitChick]

Fucking hell well done and great job.

Thanks Marcus!! You created a thread that has been a driving force for MORE MORE MORE!

[AKD_FitChick]

Cool, I like it A good theme and you are correct about trees! I love the fall when the temps are right. Awesome colors.
We have several in here that are ink fans. Most of mine deals with somewhat dark subject matter, but it is a reflection of my mood and where I was mentally at at the time and still am on some days.
Again really great work and progress on your part. Believe your are going to put all.of.us to shame.

I think tat's should reflect your mood or yourself. My tats do! This one is how I view myself (how I described them).......Since i was a little kid I have hugged trees, literally. The feel of their energy, their life, the hands that have touched their trunks, the growth, what they have weathered.....You can feel the vibration of a tree, TRY it. Really feel it. It's simply amazing.

I think they are reminders to time in our lives that show us how far we have come too. I have 3, but they have significant meaning to me. Ready for more as well.

[almostgone]

Really stressful night at work. Trying to work out how to machine some PITA parts. Have got the NC programming done and ran a few parts, but there are some tweaks I can make to decrease cycle time. Going to have a medicinal shot of bourbon (I know it's early, but this is my evening) .
Hope to make it to the shop tonight for back and then take a day or two off before my squat day. Sometimes I get good ideas for work while lifting. Usually my rotation is shoulders, squats, back, chest, legs, arms, but just for the hell of it I'm going to change it slightly and do back first.
On the plus side, my fat @ss is sub 270 lbs. now. Lightest I've been in quite some time. If I can get to around 250-255 I might be happy. That used to be a very good weight for me when I was younger?
Dr. appointment at the end of the month. I may be able to be under 265 lbs. by then. My Dr. will be thrilled. Actually she has been tickled with the changes over the last couple of years, especially with improvement in my heart rhythm and increase in LBM.

[AKD_FitChick]

Bi / Tri

BB wide grip curls (negative downs)
warm
2 working real slow down on the negatives
1 drop till absolute failure

Incline db's curls SS french press (know I messed these up, but Cape sent real way so next week we will go again) I kept my elbows in too much
warm
2 working high 27.5 each, partial toward the end
double drop till failure

french
used a 40lb BB to start
40 again
35 at the end......these I will MASTER!

Cable Bicep Curls negatives
warm
2 working sets high of 90lbs
drop

Vbar push downs SS straight bar tri
vbar
warm
pyramid up 3x and down 3x with a high of 105 for 5 reps

standing straight bar tricep
pyramid up to 50lb with a holding and squeeze at the bottom.....f'in shaking
back down....

tri kick backs
warm
1 working
drop

preacher curls one arm (assist up with the other hand, REALLY slow negatives)
65lbs high.......3 sets
double bi's super set

tris.......push down machine

Next week I am going to add in overhead rope

abs for days after that.

[Capebuffalo]

Bi / Tri

BB wide grip curls (negative downs)
warm
2 working real slow down on the negatives
1 drop till absolute failure

Incline db's curls SS french press (know I messed these up, but Cape sent real way so next week we will go again) I kept my elbows in too much
warm
2 working high 27.5 each, partial toward the end
double drop till failure

french
used a 40lb BB to start
40 again
35 at the end......these I will MASTER!

Cable Bicep Curls negatives
warm
2 working sets high of 90lbs
drop

Vbar push downs SS straight bar tri
vbar
warm
pyramid up 3x and down 3x with a high of 105 for 5 reps

standing straight bar tricep
pyramid up to 50lb with a holding and squeeze at the bottom.....f'in shaking
back down....

tri kick backs
warm
1 working
drop

preacher curls one arm (assist up with the other hand, REALLY slow negatives)
65lbs high.......3 sets
double bi's super set

tris.......push down machine

Next week I am going to add in overhead rope

abs for days after that.

Outstanding. I may steal this one for tomorrow. Damn nice weight on the preachers. You didn't mess up the French Presses. It just takes a little more pressure off the elbows if you let them out a bit. And I get a better stretch at the bottom if my elbows are out a little. You killed it again. You can see the results. Nice D

[Capebuffalo]

Car just ran over 13 ppl in time square. 1 dead. Too much like France. God look after the wounded.

[kelkel]

So tired of this shit. If in fact it turns out to be terrorist related....

[hollowedzeus]

Exact same thing in london last month. There is always going to be evil in the world unfortunatly. And its usually good people that they affect

[almostgone]

Car just ran over 13 ppl in time square. 1 dead. Too much like France. God look after the wounded.

Definitely feel for the victims and their families.

So tired of this shit. If in fact it turns out to be terrorist related....

Same here. I often think to myself , "Where are we going and why are we in a handbasket"? Too many idiots fueled by hate.

[almostgone]

Good night, ladies and gents. Everyone be safe and stay aware.

[kelkel]

It appears to have been a Bronx local with two prior DWI's under his belt....

[Capebuffalo]

It appears to have been a Bronx local with two prior DWI's under his belt....

Yeah robbery suspect dui and homicide a attempted homicide 12 counts probably.

Drum roll...... Will he be illegal?

[AKD_FitChick]

Great job keep up the good work!

Thanks Song!!! Much appreciated


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[marcus300]

I think tat's should reflect your mood or yourself. My tats do! This one is how I view myself (how I described them).......Since i was a little kid I have hugged trees, literally. The feel of their energy, their life, the hands that have touched their trunks, the growth, what they have weathered.....You can feel the vibration of a tree, TRY it. Really feel it. It's simply amazing.

I think they are reminders to time in our lives that show us how far we have come too. I have 3, but they have significant meaning to me. Ready for more as well.

The countryside is a passion of mine. I could talk about trees and fields until they lock me away please check out my photo thread of photos I've taken Photo booth

[NACH3]

Bis tris

-- incline DB Curls
2w +RP**New weight** 50s for 8/4 +RP 1 tried and held 2nd for a half rep lol

-- hammer preachers off back of incline
1w 3 drops partials 1/4s past failure ^^ on everything that is!

-- hammer curls **new weight** this long into w/o
1w(60s) 5+. 3drops all partials into 1/4s

-- EZ bar wide grip curls - arms little out in front elbows pinned up to high neck
2w 8/5

-- Smith CG Bench **New weight**
3w/u 3 feelers
1w(335) 5 + 2 forced drop(285) 4 drop(265) 2

-- incline skulls into CG press(to burn out)
1w/u 1 feeler I got 110 got 12 counted as feeler - RPd it
1w(110) 7 drop(100) 3+(pulled it OH into CG) +RP 1+ held half rep as long as possible

-- straight bar pushdowns(stack)
1w 8 drop 3 drop 2 hard ass reps to a hard lockout

-- straight bar OH ext's s/s'd rev grip pushdowns
1w DD slightly higher reps 3w same weight 12/8/6 TUT(4/2/4 tempo)

Done ✅ it was a good session 32min

[clarky.]

Good morning Marcus Cape Nach Ag Clarky D bright sunny day a good day for a walk.

Evening Song.

[clarky.]

Hi Fellas/Ladies, did arm the night good session.

Pullback

Standing db curls 4 sets then a drop

Incline db curls 4 sets then a drop

Wrist curls 2 sets

Tri pd 4 sets

Behind head tri ex 4 sets V bar

Cardio 10 min went like fuck though.

[clarky.]

Bis tris

-- incline DB Curls
2w DD **PB** 50s for 8

-- hammer preachers off back of incline
1w 3 drops partials 1/4s past failure ^^ on everything that is!

-- hammer curls **new weight** this long into w/o
1w(60s) 5+. 3drops all partials into 1/4s

-- EZ bar wide grip curls - arms little out in front elbows pinned up to high neck
2w 8/5

-- Smith CG Bench **New weight**
3w/u 3 feelers
1w(335) 5 + 2 forced drop(285) 4 drop(265) 2

-- incline skulls into CG press(to burn out)
1w/u 1 feeler I got 110 got 12 counted as feeler - RPd it
1w(110) 7 drop(100) 3+(pulled it OH into CG) +RP 1+ held half rep as long as possible

-- straight bar pushdowns(stack)
1w 8 drop 3 drop 2 hard ass reps to a hard lockout

-- straight bar OH ext's s/s'd rev grip pushdowns
1w DD slightly higher reps 3w same weight 12/8/6 TUT(4/2/4 tempo)

Done ✅ it was a good session 32min

Nice session big guy, good job on the * PB * that is my working weight in db inclines too big guy 22.5kg i can get a few with the 25's if i do them on the first ex. Fucking loooove that ex.

Standing db curls i get 27.5 for my working not heavy for most here but it does it for me. Nice clean burning reps...

[NACH3]

Hi Fellas/Ladies, did arm the night good session.

Pullback

Standing db curls 4 sets then a drop

Incline db curls 4 sets then a drop

Wrist curls 2 sets

Tri pd 4 sets

Behind head tri ex 4 sets V bar

Cardio 10 min went like fuck though.

Lmao at the cardio - I need to learn how to do a pullback better so I've been watching you & AG now Capes spin on it... good stuff buddy

[NACH3]

Nice session big guy, good job on the * PB * that is my working weight in db inclines too big guy 22.5kg i can get a few with the 25's if i do them on the first ex. Fucking loooove that ex.

Standing db curls i get 27.5 for my working not heavy for most here but it does it for me. Nice clean burning reps...

Thx Clarky! Means a lot big guy! I love incline curls now - really seeing the results and it may have been b/c of first ex but I think I've only went with the 45s first time b4 - feel like my strength is finally coming back - but as long as we're overloading the weight that's all that matters!!

[clarky.]

Oh man guys as we all know I don't post a lot of pictures. I am pretty hard on myself, but this one is my comparison shot. I am proud of!

We all start somewhere. I have always been a lifter to some degree, spent most of my time lifting from home. Multiple P90X rounds, dated a bunch of lifters, found a passion, made it my own. Lifting is where I clear my head, it's my church, it's where I am at peace. Anything negative that comes I work it out at the gym. First picture is 2.5 years off of lifting heavy weights photos taken 1.5 years ago (just worked out, not heavy) second picture is this morning. My body is back and I am stronger then ever, thanks to you guys!!! I do this for me, it keeps me strong in every aspect of my life. It makes me a better person, mother, friend, worker, partner, it stabilizes me. It is my most important part of keeping me who I am!

Here goes guys!!! Thank you for supporting me and pushing me daily and bringing me to my best. Let keep digging and keep pushing!





Sent from my iPhone using Tapatalk

Fucking Class D.

[NACH3]

Fucking Class D.

I'm just gonna add you have done an outstanding job D... its only better here on out!

[clarky.]

Lmao at the cardio - I need to learn how to do a pullback better so I've been watching you & AG now Capes spin on it... good stuff buddy

Hahaha a did though a was going like a fucking mad man.

[clarky.]

Thx Clarky! Means a lot big guy! I love incline curls now - really seeing the results and it may have been b/c of first ex but I think I've only went with the 45s first time b4 - feel like my strength is finally coming back - but as long as we're overloading the weight that's all that matters!!

That's right big guy, the muscle does not know what we have or using. As long as we are ripping the fucker up and feeding it.

[AKD_FitChick]

I'm just gonna add you have done an outstanding job D... its only better here on out!

Awe thanks Nach!!! Let's keep going.

Gotta keep you guys happy!!!


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[AKD_FitChick]

Fucking Class D.

Awe thanks Clarky for always cheering me on!!! This is my lifting home here in this thread


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[NACH3]

Hahaha a did though a was going like a fucking mad man.

I bet you were you mad fucker you! Hahaha

That's right big guy, the muscle does not know what we have or using. As long as we are ripping the fucker up and feeding it.

Exactly you obviously know the score big guy ... how's delt/pec delt tie in?!

[NACH3]

Awe thanks Nach!!! Let's keep going.

Gotta keep you guys happy!!!


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Oh your going alright... even motivating me and others along the way!

[Capebuffalo]

Me doing arms in the morning.

http://youtu.be/qdRWKIpY0fU