**Marcus's HIT Dungeon**

[kelkel]

Fucking hell big guy, sorry to hear to this

It sucks but I'll get through it. Minor set back, that's all!

[songdog]

Good Morning Marcus Cape Nach Ag GGR D Clarky hope everyone is doing fine!

[almostgone]

Ah dang, I didn't know Fred Hatfield/ Dr. Squat passed away. The man had quite a few athletic achievements to his name in addition to a Bachelors degree, Masters degree, and a PhD in sports sciences or something along those lines.

[KJ419]

Good afternoon all! I am missing you lol work has been insane and I haven't had much time to catch up or post tonight is legs and I am so ready to end the week and have a long weekend! Kids club at my gym is closed Monday so it's going to be a rest day but I'm excited because I have my daughter the whole day and she will definitely keep me on my toes lol hope everyone is doing well and gettin them gains!!!

Hope you're feeling better D!


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[kelkel]

Ah dang, I didn't know Fred Hatfield/ Dr. Squat passed away. The man had quite a few athletic achievements to his name in addition to a Bachelors degree, Masters degree, and a PhD in sports sciences or something along those lines.

Yep, several days ago. His resume is phenomenal.

[clarky.]

Good morning all and happy Friday all.

I think I am heading to gym for a light day this morning, this whole next week will be a pullback week.

Went to my normal dr and she got me set up on a right treatment plan.

I promise I won't go crazy at the gym.


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Good Girl, hahha. Like AG said D, you joined in here and took to HIT very very well. Love having you we all do you know that. Just don't go mad D then you will be ripping the fucking arse right out the cunts before you know it.

[NACH3]

Good Girl, hahha. Like AG said D, you joined in here and took to HIT very very well. Love having you we all do you know that. Just don't go mad D then you will be ripping the fucking arse right out the cunts before you know it.

Lmao!!! Hahahaha

[clarky.]

Good Morning Marcus Cape Nach Ag GGR D Clarky hope everyone is doing fine!

Doing good song thanks, hope you are doing good yourself mate.

[clarky.]

Good afternoon all! I am missing you lol work has been insane and I haven't had much time to catch up or post tonight is legs and I am so ready to end the week and have a long weekend! Kids club at my gym is closed Monday so it's going to be a rest day but I'm excited because I have my daughter the whole day and she will definitely keep me on my toes lol hope everyone is doing well and gettin them gains!!!

Hope you're feeling better D!


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Wondered where you've been KJ. Have a good one, rip the arse right out the fucker girl, and if you get a min post it up. Enjoy your rest and time with your wee girl.

[clarky.]

AG, the bast is on the blast is oooon hahahaha.

[Sfla80]

What's up everyone!!

Got a good back session in on Wednesday. Chest tonight. Still doing lighter weight higher reps. Pull back of sorts.

Pec dec
Incline db flies
Incline bench
Decline hammer strength into incline hammer

Felt good, good pump.






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[almostgone]

AG, the bast is on the blast is oooon hahahaha.

Mine should be coming up soon, buddy. Dr. appointment this week and as soon as I get a call from her saying my labs that she orders this week are good then I'm on as well. Just waiting to see how long she is going to leave me alone this time.
So you're already started?

[almostgone]

Yep, several days ago. His resume is phenomenal.

Would love to have met the man and just listen to him speak and perhaps have picked his brain. He defo was a legend and impressive competitor in several areas of lifting.

[almostgone]

Watching some old WSM. Juoko Ahola, Riku Kiri , Samuelsson, pretty much all of the classics from the late 70's and early 80s.

[Capebuffalo]

Arms are fried today. I was not expecting that. I've missed this soreness and tightness.

[NACH3]

What's up everyone!!

Got a good back session in on Wednesday. Chest tonight. Still doing lighter weight higher reps. Pull back of sorts.

Pec dec
Incline db flies
Incline bench
Decline hammer strength into incline hammer

Felt good, good pump.






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Damn your looking solid as fuk Sfla - arms delts - chest delt tie in is on point and arms are thickening too! Well fuckin done buddy!

[Sfla80]

Damn your looking solid as fuk Sfla - arms delts - chest delt tie in is on point and arms are thickening too! Well fuckin done buddy!

Thanks Nach!! Means a lot coming from you man.

I've been going as strong as I possibly could for the last few months. Probably pushed too much lol. But we all know what that's like.

This change of pace with more reps lighter weight is a change of pace. It's just really hard to get my mind to say fvxk it, put on another 45 lol.

I'm gonna hit it hard for the next week. Do this thing and get recovered and come back better then ever lol


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[clarky.]

Mine should be coming up soon, buddy. Dr. appointment this week and as soon as I get a call from her saying my labs that she orders this week are good then I'm on as well. Just waiting to see how long she is going to leave me alone this time.
So you're already started?

Not started yet, starting the day. 7wk before my hols so trying to tighting up a wee bit. I fired you a PM. Sounds good, hope you get left alone for a wee bit.

[clarky.]

Damn your looking solid as fuk Sfla - arms delts - chest delt tie in is on point and arms are thickening too! Well fuckin done buddy!

X2 100% he looks great.

[clarky.]

Morning Fellas/Ladies, working in a wee bit. Finish at one then me and the mrs are off somewhere nice for a munch. Make a day of it, we were ment to be going fishing (Shhhh pls don't tell the big man ffs you know what he's like about it he he ) but we are to get lightning and bad rain. Any way having a good rest and enjoying it hope everyone is having a good wk end so far.

[almostgone]

Not started yet, starting the day. 7wk before my hols so trying to tighting up a wee bit. I fired you a PM. Sounds good, hope you get left alone for a wee bit.

Sounds good! PM didn't come through yet. Enjoy your afternoon!

[almostgone]

On call this weekend, but I think I'll have at least one day off, possible more. . First thing is catch up on a few more hours sleep, then go from there.

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

I have a complete body soreness from this week and it was a pullback week. Go figure.

[Bio-Active]

Morning hitters I hope everyone has a great weekend. I'm getting my training in this am then hitting the road for my daughters memorial weekend tournament

[NACH3]

Morning all running late but gotta busy schedule I'll report back as soon as I can

Have a great holiday w/e all

[clarky.]

Sounds good! PM didn't come through yet. Enjoy your afternoon!

Hmm strange, ok it send it again mate.

[songdog]

Morning Marcus Cape Nach Ag Clarky GGR D and the rest of you freaks so wats up for today?

[almostgone]

Morning Marcus Clarky Ag Nacho Song and D-

I have a complete body soreness from this week and it was a pullback week. Go figure.

Happens to me as well, Cape. Practically every pullback I end up wondering WTF, this was supposed to be a type of deload and CNS renewal time.
Guess it just shows that the body tries to adapt to the behind failure lifting and when you drop back to more volume/no beyond failure training, the body has to adapt again?

[NACH3]

Happens to me as well, Cape. Practically every pullback I end up wondering WTF, this was supposed to be a type of deload and CNS renewal time.
Guess it just shows that the body tries to adapt to the behind failure lifting and when you drop back to more volume/no beyond failure training, the body has to adapt again?

Happens to me too I'm glad I'm hearing this b/c I was always wondering if I was pulling back enough?

[NACH3]

Morning Marcus Cape Nach Ag Clarky GGR D and the rest of you freaks so wats up for today?

Arm day for me - I hadabice rest day bf is dropping and my vascularity is really starting to pop... veins and cross veins are a popping

[kelkel]

AG, the bast is on the blast is oooon hahahaha.

English version please for those of us on this side of the pond.....

[kelkel]

Back and shoulders yesterday. Tried pulldowns again this time with an old school palms forward bar which allowed me to do them! Quite happy bout that.

Pulldowns: 3 sets, stayed lighter out of fear but squeezed the crap out of them. Did an extra set cause they didn't hurt.
Smith supported rows: 2 sets, again lighter (by about 50lbs) but upped the ante by focus and squeeze. Shorter ROM as to high hurt a little.
Low cable rows: 2 solid sets (again about 50lbs lighter) but still hanging 50lbs on the machine so quite heavy regardless.
Dumbells over 35 bench: 2 sets, good squeeze
Rear shrugs: kinda afraid to do in front and these keep weight down, higher reps. 3 working. Did an extra out of guilt...

Smith press: 2 sets heavy with drop on last
Lateral raises: 2 sets, went to normal weight and had to drop 10lbs as it irritated me a bit. Still felt good at the lighter weight, just slowed them down.
Rear delts on incline: 2 sets 10-15 ish reps.

Feeling it today, especially back. Quite happy all things considered.

[BG]

What's up everyone!!

Got a good back session in on Wednesday. Chest tonight. Still doing lighter weight higher reps. Pull back of sorts.

Pec dec
Incline db flies
Incline bench
Decline hammer strength into incline hammer

Felt good, good pump.






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Getting thick!!

[almostgone]

Back and shoulders yesterday. Tried pulldowns again this time with an old school palms forward bar which allowed me to do them! Quite happy bout that.

Pulldowns: 3 sets, stayed lighter out of fear but squeezed the crap out of them. Did an extra set cause they didn't hurt.
Smith supported rows: 2 sets, again lighter (by about 50lbs) but upped the ante by focus and squeeze. Shorter ROM as to high hurt a little.
Low cable rows: 2 solid sets (again about 50lbs lighter) but still hanging 50lbs on the machine so quite heavy regardless.
Dumbells over 35 bench: 2 sets, good squeeze
Rear shrugs: kinda afraid to do in front and these keep weight down, higher reps. 3 working. Did an extra out of guilt...

Smith press: 2 sets heavy with drop on last
Lateral raises: 2 sets, went to normal weight and had to drop 10lbs as it irritated me a bit. Still felt good at the lighter weight, just slowed them down.
Rear delts on incline: 2 sets 10-15 ish reps.

Feeling it today, especially back. Quite happy all things considered.

I use what I think is the same bar on a regular basis for wide grip pulldown. Sometimes an overhand grip all of the way out at the end of the bar and will usually rotate that with an underhand grip using the same bar but with the hands slightly closer together.
Sound like you've found a workaround while you heal, which is great!
When do you start PT, Kel?

[NACH3]

Arms - measured them after w/pump 18 3/4"

-- hammer preachers curls - 8-10 first working set for a much better bigger pump
1w DD slow negs and 2 forced reps after working set and drops

-- hammer curls elbows pinned - ran rack
60s--->35s first working was heavy after the preachers

-- facing incline CG curls - hitting peaks - higher reps 3sec static hold
3w 15-20sec rest

-- CG Cable curls
1w 3drops 4/2/4 tempo

-- CG bench 335 for 6+ 2forced reps
1w 3 drops heavy

-- seated weighted dips
2w/u to pump as much blood in there b4 going heavy
1stack 5 3 drops(avg'g 2-4 reps)

-- lying incline skulls into CG press
4w 110 12/7 90 8/5

-- straight bar pushdowns s/s rev grip pushdowns
1w DD each

-- one arm rope ext's(short head)
3w high reps

Done ✅ 35min


Seems like the hair is not giving a real good look at my stomach its thinner leaner but I defo need to lose about 4% bf

[kelkel]

I use what I think is the same bar on a regular basis for wide grip pulldown. Sometimes an overhand grip all of the way out at the end of the bar and will usually rotate that with an underhand grip using the same bar but with the hands slightly closer together.
Sound like you've found a workaround while you heal, which is great!
When do you start PT, Kel?

Well, I see the other surgeon this Tuesday at 145pm for a second opinion then I'm supposed to start PT at 5pm the same day. Unless of course the surgeon recommends strongly that I do get cut, then there's really no point in PT I would assume. Personally surgery makes sense to me but if this new guy says PT is the right course (after reviewing MRI) then I guess PT it will be. I've never hoped for surgery before, seems odd. Well, other than calf and penis reduction. They get cumbersome.

[kelkel]

Done ✅ 35min

Delts are really popping Nach! Nice work.

[NACH3]

Delts are really popping Nach! Nice work.

Thx Kel... means a whole lot coming from you!

I'd like to put on a good 5-7lbs of LBM but drop my bf to a legit 9-10%(Just started tri Tren 2wks - going 12wks) you think it's possible? And you think I need cardio (maybe 3-4x wkly - shit I'll have to) but gotta eat cleaner...

[NACH3]

Well, I see the other surgeon this Tuesday at 145pm for a second opinion then I'm supposed to start PT at 5pm the same day. Unless of course the surgeon recommends strongly that I do get cut, then there's really no point in PT I would assume. Personally surgery makes sense to me but if this new guy says PT is the right course (after reviewing MRI) then I guess PT it will be. I've never hoped for surgery before, seems odd. Well, other than calf and penis reduction. They get cumbersome.

Why do you think getting cut might be a better alternative, Kel? I'm curious myself b/c I know your very versed in anatomy/physiology.

[kelkel]

Thx Kel... means a whole lot coming from you!

I'd like to put on a good 5-7lbs of LBM but drop my bf to a legit 9-10%(Just started tri Tren 2wks - going 12wks) you think it's possible? And you think I need cardio (maybe 3-4x wkly - shit I'll have to) but gotta eat cleaner...

Yes and yes.