**Marcus's HIT Dungeon**

[AKD_FitChick]

It will do you the world of good D, and the very best of luck the mora. Wish you the best.

Thank you for that Clarky!! You all really amaze me. It's like a little family and I love it.

So glad I get to hang with you all and how accepting you all were.

For sure resting. It's our first gorgeous day here today with 85 degrees and the sun is shining and I am inside chilling.

May go lay out soon. Need the heat.


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[clarky.]

https://youtu.be/I3DBjU6E1F4

[NACH3]

Back

-- lat pulldowns
Pyramided up to
1w(235) 7 DD +RP and a burn out set

-- BB Bent over rows
185/225x2
1w(275) 7 drop 6 +RP 2

-- one arm hammer strength row
2w DD higher end reps concentrating on contraction into double arm burnout after last drop

-- under hand seated high pully hammer strength
2w

-- low pully hammer strength row
2w(3aside) higher rep range drop into double arm burnout

-- rev cable flys
3w high reps

-- weighted hypers
2w failure

Done ✅ 35min strength is on the rise was having trouble with my feelers as they felt heavy but once in the zone it got light but a good w/o and let out some much needed frustration

[clarky.]

https://youtu.be/vlGhDRKbkYc

[clarky.]

Back

-- lat pulldowns
Pyramided up to
1w(235) 7 DD +RP and a burn out set

-- BB Bent over rows
185/225x2
1w(275) 7 drop 6 +RP 2

-- one arm hammer strength row
2w DD higher end reps concentrating on contraction into double arm burnout after last drop

-- under hand seated high pully hammer strength
2w

-- low pully hammer strength row
2w(3aside) higher rep range drop into double arm burnout

-- rev cable flys
3w high reps

-- weighted hypers
2w failure

Done ✅ 35min strength is on the rise was having trouble with my feelers as they felt heavy but once in the zone it got light but a good w/o and let out some much needed frustration

Nice session big guy.

[NACH3]

Nice session big guy.

Thx Clarky! Having a nice rest day?

[clarky.]

Thx Clarky! Having a nice rest day?

Yes mate thanks, just catching up on you tube lol. Waiting on the mrs to come up and go to work on my back. Fuck big man i can hardly move.

[clarky.]

Here is one for our three solid Ladies, D, Girly, KJ.

https://youtu.be/8SgBqAqrrBU

[NACH3]

Yes mate thanks, just catching up on you tube lol. Waiting on the mrs to come up and go to work on my back. Fuck big man i can hardly move.

Enjoy my friend! And I know about those days

[clarky.]

AG...

https://youtu.be/FQ9bz6qUJ4k

[hollowedzeus]

Greetings ladies and gentlemen of the dungeon. Just back from a great shoulder workout today. I truely do love training shoulders but i reslly couldnt be bothered today. I was contemplating not going as i felt very mentally drained. However was able to turn the switch and get the job done.
I am at this point starting to see my strength climb on almost a weekly basis and i love it. I am also seeing changes to my body which i am enjoying. My shoulders seem to be popping a little more with my body fat staying relatively the same.

Growing used to training harder than i used to. I aboslutely love the feeling on shoulders day of not being able to raise your hands in front of you to straight up in the sky.

Not sure what my weight is.. probably around 187lbs.

Thanks to everyone for their help.

To everyone having issues at the moment, hope all is well and things get sorted out guys!

[NACH3]

Greetings ladies and gentlemen of the dungeon. Just back from a great shoulder workout today. I truely do love training shoulders but i reslly couldnt be bothered today. I was contemplating not going as i felt very mentally drained. However was able to turn the switch and get the job done.
I am at this point starting to see my strength climb on almost a weekly basis and i love it. I am also seeing changes to my body which i am enjoying. My shoulders seem to be popping a little more with my body fat staying relatively the same.

Growing used to training harder than i used to. I aboslutely love the feeling on shoulders day of not being able to raise your hands in front of you to straight up in the sky.

Not sure what my weight is.. probably around 187lbs.

Thanks to everyone for their help.

To everyone having issues at the moment, hope all is well and things get sorted out guys!

Do you do any cardio? Most of us hate it but do do it - except Kel lol

[hollowedzeus]

Do you do any cardio? Most of us hate it but do do it - except Kel lol

I was doing a nuts amount of cardio when i was cutting. But not so much anymore. I jump on tbe treadmill once every few workouts for an incline walk with the goal of just getting the heart pumping a little harder than usual to try and stay healthyish haha.

[Nephets]

Do you do any cardio? Most of us hate it but do do it - except Kel lol

My dad is a powerlifter and always joked with me that cardio is any set with more then 5 reps. Lol.

[hollowedzeus]

My dad is a powerlifter and always joked with me that cardio is any set with more then 5 reps. Lol.

I like that haha. However every male on my dads side of the family has had a heart attack. He hasnt had his yet... so im likely going to be looking forward to that in the future... should probably place more emphasis on cardii

[KJ419]

Good afternoon all! Thankfully my shoulder is feeling much better today. Hitting chest tonight which starts off my new routine! I always get super pumped when I start a new routine and hopefully my new one (thanks to the wonderful help from this forum) will help my muscles recover more quickly than that with the routine I was doing! Can't wait to kill that shit as Rich Piana would say [emoji23][emoji23][emoji1434][emoji1434]


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[clarky.]

Good afternoon all! Thankfully my shoulder is feeling much better today. Hitting chest tonight which starts off my new routine! I always get super pumped when I start a new routine and hopefully my new one (thanks to the wonderful help from this forum) will help my muscles recover more quickly than that with the routine I was doing! Can't wait to kill that shit as Rich Piana would say [emoji23][emoji23][emoji1434][emoji1434]


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Good to hear KJ. Have a good one, rip the arse right out the cunt.

[kelkel]

Here is one for our solid Ladies, D, Girly, KJ and Nach!

https://youtu.be/8SgBqAqrrBU

A wee bit rude.....yet funny...

[almostgone]

Thank you for that Clarky!! You all really amaze me. It's like a little family and I love it.

So glad I get to hang with you all and how accepting you all were.

For sure resting. It's our first gorgeous day here today with 85 degrees and the sun is shining and I am inside chilling.

May go lay out soon. Need the heat.


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Oh, you're stuck with us, now.

[almostgone]

AG...

https://youtu.be/FQ9bz6qUJ4k

Oh, yeah! Thanks, Clarky. I'm going to watch all of this here in a bit! Should be a good one!

[GirlyGymRat]

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!

Week wasn't as great as hoped so reevaluating.

need more rest!

I've set daily alarms to leave work for gyming and to sleep. Pitiful but need more sleep.

Today was chest, shoulders and biceps with warmup cardio and planks before ; incline treadmill after. Atypical workout but cycle class tomorrow so sparing the legs today and throwing in back tomorrow.

[KJ419]

A wee bit rude.....yet funny...

This is the video that made me fall in love with wanting to look like Cass hahaha I searched FOREVER to find the names of her and Lauren in this video when I saw it on Facebook lol [emoji7][emoji7]❤️️❤️️[emoji1434][emoji1434][emoji1434][emoji1434]


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[KJ419]

Had a killer chest workout!! It was weird not pairing it with back like I usually do but fun to really focus on one muscle like I used to when I first started lifting!! Got my laundry all done, meals prepped and I'm ready to take on the week! Woooooooooo! All aboard the gains train [emoji577] [emoji1434]❤️️[emoji28]


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[clarky.]

Had a killer chest workout!! It was weird not pairing it with back like I usually do but fun to really focus on one muscle like I used to when I first started lifting!! Got my laundry all done, meals prepped and I'm ready to take on the week! Woooooooooo! All aboard the gains train [emoji577] [emoji1434]❤️️[emoji28]


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Yeeeees KJ sounds good, keep me a seat am on that train lol.

I could not pair muscle groups when training, i train everything single. I even used to train bi' and tri's on different days, not now though, well i do train traps with shoulders but that's it.
I just can not do it, i just do not have it in me i focus on what needs to be destroyed and go for it. With HIT we lift that heavy i just could not give it my all and then go for a different muscle. I make sure i leave nothing i give 110% and i know that it is going to grow it will have no choice but to grow.

[clarky.]

Morning Fellas/Ladies, back is still a wee bit sore but nothing like yesterday. The mrs went to work on it last night and it was so so so fucking sore but so good haha.
Rest day the day as well got a few things to do after work, back to it the mora. Hope everyone had a good safe wk end, catch up the night.
Everyone training the day, you know the score fucking destroy it.

[almostgone]

Week wasn't as great as hoped so reevaluating.

need more rest!

I've set daily alarms to leave work for gyming and to sleep. Pitiful but need more sleep.

Today was chest, shoulders and biceps with warmup cardio and planks before ; incline treadmill after. Atypical workout but cycle class tomorrow so sparing the legs today and throwing in back tomorrow.

Shoot, you got to the gym and did some work. Be proud of that and build on it. I know it is rough when the work schedule is ridiculous, but you did it!

[NACH3]

Morning Marcus, AG, Clarky, Cape, Song, D KJ GGR! The rest you wackos too!

My back is in bits but chest day here if the shoulder holds up during pressing!

Have a great day and kickass everyone!

[songdog]

Good morning Marcus Cape Nach D Ag Clarky busy weekend hope everyone is doing well!

[Capebuffalo]

Morning all.

[NACH3]

Good morning Marcus Cape Nach D Ag Clarky busy weekend hope everyone is doing well!

How you been buddy?

[AKD_FitChick]

Happy Monday hitters!

You all better be bringing it for this girl!!! My endurance is building back up and I will be ready to hit it hard, hopefully tomorrow, but I won't push it if not.

First day at a new job today. Still sick, had to take codeine last night to sleep, but i am beating this crud and am going to win! I may have over done it yesterday.

Nothing can hold me down for too long.

Can't wait to be back with you all pumping iron!

I am here rooting you all on!




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[almostgone]

Morning all.

Hope the weather doesn't hold slow you down too badly, Cape.

[almostgone]

Good morning to everyone!

[NACH3]

Just eating eggs & rice maybe a sm shk and attacking chest!

[almostgone]

Home from work. Had to stop by the P.O. to check the mail. Got in enough A.I. to last at least a couple/a few years, about 15 tubes of Voltaren gel since it was on sale, and a decent amount of Lidocaine to throw in the home triage kit.
Going to eat a big salad and get to sleep so I can do what I wanted to do yesterday....lift!

Everyone have a good one!


Kel, got my fingers crossed that you get a good report on your imaging!

[KJ419]

Yeeeees KJ sounds good, keep me a seat am on that train lol.

I could not pair muscle groups when training, i train everything single. I even used to train bi' and tri's on different days, not now though, well i do train traps with shoulders but that's it.
I just can not do it, i just do not have it in me i focus on what needs to be destroyed and go for it. With HIT we lift that heavy i just could not give it my all and then go for a different muscle. I make sure i leave nothing i give 110% and i know that it is going to grow it will have no choice but to grow.

I used to only do one muscle group a session but I read somewhere on the abyss of the internet about training the same muscle group twice a week and I noticed a difference right away with strength and definition! But for some reason since starting my cycle I am recovering a lot slower than before so this new routine will surely help with that!!!

[songdog]

How you been buddy?

Just fine trying too lock down some new property for trapping this fall.Seems like the farmer is having something killing his calfs.

[Capebuffalo]

Just fine trying too lock down some new property for trapping this fall.Seems like the farmer is having something killing his calfs.

Throw out a couple of victor #2's and rancid meat.

[NACH3]

Chest bis

-- smith incline press
3w/u 2 feelers - didn't feel as strong as Ida liked
1w(305) 6 + 4forced reps drop 5 +RP 2

-- incl be flys into presses
1w 7/6 + RP 3/2(75s)

-- incline hammer strength press
1w(3aside) 5 drop(2+1/4)5 + RP 1-2

-- cables high to low s/s low to high
3w each heavy

--EZ BAR WIDER grip curls
1w DD

-- hammer curls
Ran rack 60s--->35s

-- CG short straight bar curls
21s and
2w drop - CG's

^^ less was more today which is certainly making its point!

[clarky.]

Chest bis

-- smith incline press
3w/u 2 feelers - didn't feel as strong as Ida liked
1w(305) 6 + 4forced reps drop 5 +RP 2

-- incl be flys into presses
1w 7/6 + RP 3/2(75s)

-- incline hammer strength press
1w(3aside) 5 drop(2+1/4)5 + RP 1-2

-- cables high to low s/s low to high
3w each heavy

--EZ BAR WIDER grip curls
1w DD

-- hammer curls
Ran rack 60s--->35s

-- CG short straight bar curls
21s and
2w drop - CG's

^^ less was more today which is certainly making its point!

Nice big guy, was the shoulder ok ?.