**Marcus's HIT Dungeon**

[almostgone]

Very busy at work, but will post up this morning's back session when I get home. Didn't get in much lower back work so I may try to get in some squats early Sunday a.m.

[NACH3]

I did the same a couple days ago and it still freaking hurts! Hate when I do that. Frustrating when I feel like I can't give 110% when I train because of a twisted shoulder lol
do you do any special stretches to help twist and turn it back to normal?


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I hear you KJ! My R shoulder needs a total rev joint replacement so it makes it tough to use a full ROM especially on back or anything pulling(deads etc)

Sometimes it's best to take that day off and get a totally fresh start

Very glad your here and I can't believe your transformation it's absolutely incredible btw - you got some guns girl

[Capebuffalo]

Medium to high rep front and side raises with a very lightweight band.

Grab the corner of a wall or upright of a power rack with the hand of the arm that is bothering you and slowly twist away from the rack just enough to get a good stretch.

Get a broom and cup the hand of the sore side over the end of the handle. Grab the sweeping end of the broomstick with the other hand and push upwards and to the rear for a good stretch. Don't kill it and see how much pain you can take. Just go for a nice stretch.

Hope those help, Fitchick.

Think you mean KJ. Lol. I'm concerned about you and D-

[NACH3]

I did the same a couple days ago and it still freaking hurts! Hate when I do that. Frustrating when I feel like I can't give 110% when I train because of a twisted shoulder lol
do you do any special stretches to help twist and turn it back to normal?



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You know Shrugs(as weird as it is and I'm not suggesting it) pulled my R shoulder back into place - but it's taken a long time and doing lots of rear delt movements have helped tremendously! I'm going to be starting yoga b/c I just can't move - but getting a tennis ball and out it in the spot that's hurting is a great start - you just have to learn to relax your body and let your body weight do the work - lacrosse balls can be too painful sometimes and I tense up making it worse, also a rumble roller(ones with spikes are great as well) they have different colors for firmness like any roller ...

[KJ419]

Medium to high rep front and side raises with a very lightweight band.

Grab the corner of a wall or upright of a power rack with the hand of the arm that is bothering you and slowly twist away from the rack just enough to get a good stretch.

Get a broom and cup the hand of the sore side over the end of the handle. Grab the sweeping end of the broomstick with the other hand and push upwards and to the rear for a good stretch. Don't kill it and see how much pain you can take. Just go for a nice stretch.

Hope those help, Fitchick.

Thank you sooooooo much! I will definitely try this today!!!!!


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[KJ419]

I hear you KJ! My R shoulder needs a total rev joint replacement so it makes it tough to use a full ROM especially on back or anything pulling(deads etc)

Sometimes it's best to take that day off and get a totally fresh start

Very glad your here and I can't believe your transformation it's absolutely incredible btw - you got some guns girl

Thank you so much!!! I'm very thankful that I turned to fitness and not something else!! It's crazy to me how well my upper body has responded to lifting! I'm hoping with gear that my lower body will catch up!!

I have been focusing more on lower body and Bi's/tri's since they don't stress the shoulders much and am stretching a lot throughout the day!! Shoulders and tris are my babies so it sucks not being able to work it since I want it to growwwww hahaha


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[almostgone]

Think you mean KJ. Lol. I'm concerned about you and D-

LOL, I just went back and edited. I'm not sure if I should risk the squat rack in the morning or not.

[almostgone]

Thank you sooooooo much! I will definitely try this today!!!!!


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Sorry I didn't get address my post to you, Ms. KJ. I'm up to my ass in alligators at work right now.

[NACH3]

Thank you so much!!! I'm very thankful that I turned to fitness and not something else!! It's crazy to me how well my upper body has responded to lifting! I'm hoping with gear that my lower body will catch up!!

I have been focusing more on lower body and Bi's/tri's since they don't stress the shoulders much and am stretching a lot throughout the day!! Shoulders and tris are my babies so it sucks not being able to work it since I want it to growwwww hahaha


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Fitness & exercising are the single most important aspects of getting healthy! And it's great to see what you've ALREADY accomplished! Truly Amazing! I too, love my delts & arms - tris to be exact lol love how their striated everywhere(my tris) lol

[KJ419]

Fitness & exercising are the single most important aspects of getting healthy! And it's great to see what you've ALREADY accomplished! Truly Amazing! I too, love my delts & arms - tris to be exact lol love how their striated everywhere(my tris) lol

It's crazy to me how fitness affects so many other aspects! I've made some serious mental and emotional gains lol it's crazy how much of a mood booster it is working out. And then once you see your body changing from the hard work, it's an addiction and an obsession!! What else can you put so much time and work into and be guaranteed results? I can't think of much haha


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[KJ419]

Sorry I didn't get address my post to you, Ms. KJ. I'm up to my ass in alligators at work right now.

No insult whatsoever!! Thanks again for the help!!!


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[kelkel]

Back and shoulders done for today. Working around the bicep injury but still getting things done, just not quite as heavy. Learning what movements I can and can't do....

Supported 45 degree smith rows, wide grip, lighter weight just squeezing it
Low cable rows. Pretty heavy on these as no pain so far. Seems closer grip and pulling lower to my waist is key right now.
Figured if low cable didn't hurt I'd try T bars with the same close grip. Worked fine, no pain. Stayed a couple plates light out of fear but felt good to do them.
Behind the back shrugs on smith. Less weight needed this way.

Smith front press: 2 heavy with DD on last
Side laterals: Moderate weight here. Slight discomfort occasionaly but worked around it by changing form.
Rear laterals on 35 bench: 2 sets to failure.

All in all quite happy with the effort all things considered. Went to the dungeon quite pissed off but ended up changing my mood.

[almostgone]

Going to try to punch in my 4:30 a.m. back session before something else turns to sh!t or goes up in flames.
Full HIT on back today.

1 set of crunches
CG u'hand pulldown - 2 w/u, Work-6, rest pause, 3, drop, 3+ reps. Slow 10 count negative on each rep. Ouch!!!
Dring bar pulldowns - 1 w/u, Work - 4+, drop, 3+,drop, 4+ w/ slow 10 count negative on partial reps.
Tbar rows- 2 w/u, Work - 6, drop,6 reps.
Low pulley rows - 1 w/u, Work-4,drop,4,drop,6+ reps. Slow 15 count negative on partial rep.
1 set of hyperextensions.

40 minutes for everything. Didn't do much low back work due to time constraints, so I may sure enough hit some squats around 3 or 4 Sunday morning.
Upper and mid back is toast right now. Seriously eyeballing a Flexeril.

[almostgone]

Back and shoulders done for today. Working around the bicep injury but still getting things done, just not quite as heavy. Learning what movements I can and can't do....

Supported 45 degree smith rows, wide grip, lighter weight just squeezing it
Low cable rows. Pretty heavy on these as no pain so far. Seems closer grip and pulling lower to my waist is key right now.
Figured if low cable didn't hurt I'd try T bars with the same close grip. Worked fine, no pain. Stayed a couple plates light out of fear but felt good to do them.
Behind the back shrugs on smith. Less weight needed this way.

Smith front press: 2 heavy with DD on last
Side laterals: Moderate weight here. Slight discomfort occasionaly but worked around it by changing form.
Rear laterals on 35 bench: 2 sets to failure.

All in all quite happy with the effort all things considered. Went to the dungeon quite pissed off but ended up changing my mood.

That actually sounds pretty positive on the pulldowns and rows, Kel. Maybe this bicpes issue is just a temporary "niggle"?

[almostgone]

Should be wrapping up work in an hour or so. Ready to get home, all this daylight is fvcking with me.

[AKD_FitChick]

Morning all! Missing my chest workout at the gym. Throat started hurting morning yesterday and went to dr this morning and it's going into lungs, sinus infection, throat swollen, raw....antibiotics and codeine and lots of other stuff, so forced break it is. Stinks......but this is the universe forcing me to take an break!!

KJ you should post the pictures of Cass (your inspiration) on here so the guys can see your goal and maybe help guide you with what lifts to do to carve out where you want to be. They are such great helps.....also your current pic.....then you can see the growth! Can't wait to see your results. You will get closer to Cass Martin the more you push and grow.

I am missing you all


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[almostgone]

Morning all! Missing my chest workout at the gym. Throat started hurting morning yesterday and went to dr this morning and it's going into lungs, sinus infection, throat swollen, raw....antibiotics and codeine and lots of other stuff, so forced break it is. Stinks......but this is the universe forcing me to take an break!!

KJ you should post the pictures of Cass (your inspiration) on here so the guys can see your goal and maybe help guide you with what lifts to do to carve out where you want to be. They are such great helps.....also your current pic.....then you can see the growth! Can't wait to see your results. You will get closer to Cass Martin the more you push and grow.

I am missing you all


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Rest up and heal, Fitchick. We want you back at 100% so you can keep putting us to shame. Hope antibiotics get to work ASAP. Make dang sure that you are back to 100% before you start pushing yourself.

[Nephets]

Hey Marcus. Started my hit training last week. This will be the summer of gains. I'll keep ya posted.

[AKD_FitChick]

Rest up and heal, Fitchick. We want you back at 100% so you can keep putting us to shame. Hope antibiotics get to work ASAP. Make dang sure that you are back to 100% before you start pushing yourself.

Thanks AG so much! I am on my couch officially. Amoxicillin in my system and cough suppressant down the hatch. Now to rest and recoup!!!

I will be careful! Hoping I wake tomorrow and feel amazing


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[almostgone]

Thanks AG so much! I am on my couch officially. Amoxicillin in my system and cough suppressant down the hatch. Now to rest and recoup!!!

I will be careful! Hoping I wake tomorrow and feel amazing


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Oh, most definitely hope that is gone by morning and I'm definitely not trying to get in your business, but AFTER you feel like you are 85%+, THEN give yourself a few days. Not saying don't hit the gym, but maybe limit it to cardio or fairly light compound movements?
I would hate to see you jump in full bore right off the bat and have the crud jump back on you. You're due for a pullback anyway, aren't you?
Kel, forgive me for using the c-word.

[AKD_FitChick]

Oh, most definitely hope that is gone by morning and I'm definitely not trying to get in your business, but AFTER you feel like you are 85%+, THEN give yourself a few days. Not saying don't hit the gym, but maybe limit it to cardio or fairly light compound movements?
I would hate to see you jump in full bore right off the bat and have the crud jump back on you. You're due for a pullback anyway, aren't you?
Kel, forgive me for using the c-word.

I am due for a pull back, but was going to wait till after the 29th, guess my body has other plans. Oh well. Need to take care of my body first and foremost.

I totally don't mind your advice. I know you you all have my best interest at heart.


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[almostgone]

I am due for a pull back, but was going to wait till after the 29th, guess my body has other plans. Oh well. Need to take care of my body first and foremost.

I totally don't mind your advice. I know you you all have my best interest at heart.


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Get some rest, hydrate, and take it easy.

[almostgone]

Ahhh, hot shower out of the way and a slight cheat meal, then watch a movie with the wife until I go into sleep mode.
For those of headed out for a night of fun, be careful and be aware. Too many beanpods running loose in the world today.

[KJ419]

Morning all! Missing my chest workout at the gym. Throat started hurting morning yesterday and went to dr this morning and it's going into lungs, sinus infection, throat swollen, raw....antibiotics and codeine and lots of other stuff, so forced break it is. Stinks......but this is the universe forcing me to take an break!!

KJ you should post the pictures of Cass (your inspiration) on here so the guys can see your goal and maybe help guide you with what lifts to do to carve out where you want to be. They are such great helps.....also your current pic.....then you can see the growth! Can't wait to see your results. You will get closer to Cass Martin the more you push and grow.

I am missing you all


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Awww! I hope you get better soon!! I jacked up my shoulder so I've been taking it easy on them in the gym and it SUCKS!!! Haha these legs are gonna be tree trunks with all the extra attention they've been getting lmao

Okay guys, here is Cass

I don't have very many full body pics so here is the most recent one that was taken with Rich Piana <cue fan girl shriek> hahaha and it shows how big I am around especially around the middle Sucks being 5'2" with a short torso


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[marcus300]

Hey Marcus. Started my hit training last week. This will be the summer of gains. I'll keep ya posted.

Start writing your workouts out here lets see if we can help you in anyway

[AKD_FitChick]

Awww! I hope you get better soon!! I jacked up my shoulder so I've been taking it easy on them in the gym and it SUCKS!!! Haha these legs are gonna be tree trunks with all the extra attention they've been getting lmao

Okay guys, here is Cass

I don't have very many full body pics so here is the most recent one that was taken with Rich Piana <cue fan girl shriek> hahaha and it shows how big I am around especially around the middle Sucks being 5'2" with a short torso


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Dang she is ripped!!

You look great girl!! Sorry about your shoulder, really hard when that happens. I have to baby my right one a lot due to some slight issues. Careful.....


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[Capebuffalo]

I am due for a pull back, but was going to wait till after the 29th, guess my body has other plans. Oh well. Need to take care of my body first and foremost.

I totally don't mind your advice. I know you you all have my best interest at heart.


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You're in pullback mode.

[KJ419]

Dang she is ripped!!

You look great girl!! Sorry about your shoulder, really hard when that happens. I have to baby my right one a lot due to some slight issues. Careful.....


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Thank you!! My right one has always been my problem one too haha even before I started lifting!! I wish it would just stop being such a little baby hahaha


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[Capebuffalo]

Awww! I hope you get better soon!! I jacked up my shoulder so I've been taking it easy on them in the gym and it SUCKS!!! Haha these legs are gonna be tree trunks with all the extra attention they've been getting lmao

Okay guys, here is Cass

I don't have very many full body pics so here is the most recent one that was taken with Rich Piana <cue fan girl shriek> hahaha and it shows how big I am around especially around the middle Sucks being 5'2" with a short torso


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You selling tickets to the gun show?

[Capebuffalo]

Thank you!! My right one has always been my problem one too haha even before I started lifting!! I wish it would just stop being such a little baby hahaha


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Funny it's my left one. Just got over it being a pain in my ass.

[KJ419]

You selling tickets to the gun show?

Lmao! If you're buyin, I'm sellin


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[Capebuffalo]

Dang she is ripped!!

You look great girl!! Sorry about your shoulder, really hard when that happens. I have to baby my right one a lot due to some slight issues. Careful.....


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She's got no tear drops.

[Capebuffalo]

Lmao! If you're buyin, I'm sellin


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I'll buy one next month when they are even bigger.

[KJ419]

She's got no tear drops.

I thought I saw a pic on her Instagram that showed more leg definition but couldn't really find one... her arms are sooo defined! There's a pic of her back on Instagram but it won't let me post. Probably because she's topless hahahah Do you think she's on stuff??? If so, would it be more than Var??


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[KJ419]

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[Capebuffalo]

I thought I saw a pic on her Instagram that showed more leg definition but couldn't really find one... her arms are sooo defined! There's a pic of her back on Instagram but it won't let me post. Probably because she's topless hahahah Do you think she's on stuff??? If so, would it be more than Var??


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Var and probably winny and hgh would be my guess

[Capebuffalo]

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Did you put a top on her? Lol
Nice back and rear double bi. Great peaks.

[KJ419]

Var and probably winny and hgh would be my guess

Hmmmmm.... now I'm thinking of dabbling with some winny. I'm just terrified of virilization. I like to sing and I'd be so sad if I started sounding like Barry White or something


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[KJ419]

Did you put a top on her? Lol
Nice back and rear double bi. Great peaks.

Yeah it wouldn't let me upload without drawing a bra on HAHAHAHA


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[Capebuffalo]

Yeah it wouldn't let me upload without drawing a bra on HAHAHAHA


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That's censorship.