**Marcus's HIT Dungeon**

[Capebuffalo]

Ag and cape thanks a lot guys!!

Check this out though. Reading this is why it makes me nervous lol.

Attachment 169501


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Sounds like they have a good plan and will be implementing it. That's a good thing.

[kelkel]

Glad your dad is out and doing well.

Fla you're young and healthy. You will be in and out. No worries. If this relieves your pain it will be well worth it. You've got this. You'll be a new man after this. Unstoppable is what you will be. No worries brother. No worries.

Well said and X2.

[kelkel]

someone call a plumber because this pipe's about to burst

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Great line! Great arm too!

[almostgone]

Ag and cape thanks a lot guys!!

Check this out though. Reading this is why it makes me nervous lol.

Attachment 169501


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I know man. It gets in your head when you have issues like this and it tries to fvck with you. Didn't Mrs. Sfla have a similar procedure and come out in good shape after recovery?

[almostgone]

Fvcking junk @ss piece of crap shoulder. Headed to the shop to try to get my arm back far enough for squats. I'm trying to hold on until after this small blast of TRT+, deca , and var. If that doesn't do it, then I'm going to get the Dr. to send me up the road for imaging.
Will post up later.

[marcus300]

Nacho's delts are killing me. They are fvcking cannon balls.
I shave more often than him. Lol
It was chest day
I'm coming for you next month Nacho
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Ive heard Nach's beard is better than yours

Both looking great guys

[marcus300]

Can't believe I'm nearing the end of my first cycle. Tonight was bi's and tri's and HOT DIGGITY DAWG the arm pump feels so good! Feeling so strong and swole haha someone call a plumber because this pipe's about to burst


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I mention a posedown and she appears what a girl

Looking good

[clarky.]

Morning Fellas/Ladies, delts a bit stiff traps very sore. Will be back the night if i can get in. Running a wee bit late catch up the night.

[almostgone]

This shoulder is totally unpredictable. Actually feels great at the moment, but I know it will flare back up at the drop of a hat.

1 set of crunches - ~ 130 or so
Leg extensions to get knees warmed up- ~ 35 or so reps.
RC exercises with a light band and broomstick stretches


Dry bar squats- 1x 20
Plate/side- 1 x 20
2 plates/side- 1x20
3 plates/side- 1 x 15, 1 x 13
2 plates/side- 1x 20
Plate/side- 2x 20
Seated calf raises w/ double pump at the bottom- 14+, drop,8+,drop,11+, rest pause, 5 more reps and some crappy half reps.

44 minutes for everything and that's as close to cardio as I want to get?

[NACH3]

Nacho's delts are killing me. They are fvcking cannon balls.
I shave more often than him. Lol
It was chest day
I'm coming for you next month Nacho
Attachment 169500Attachment 169499

I'll have to shave again b/c in the am I got veins coming from my abdomen already(in the am of course lol)... time to drop 4-5% bf - then see if you catch me I'll be heavier too! Lol
Let's do it brother

[NACH3]

Morning Marcus, AG, Clarky, Cape, Song D and all you hardcore fucks!

Chest isnice and sore shoulda did more flys tho -- maybe back today! I'm busy AF today tho hope I can get my lift in time!

Kickass everyone!

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

Working out in the afternoon wasn't bad. I may be able to make it work till school starts.

[NACH3]

Ive heard Nach's beard is better than yours

Both looking great guys

Hahaha that it may be

[AKD_FitChick]

Good morning Marcus, Nach, Cape, Song, AG and all you others!!

Happy hump day!

Headed to gym for some bi and tri here shortly.

You all are funny!! Nach and Cape....bring it!!

Finishing week 1 of pullback. I am going to do 2 weeks, then get back on the horse. Can't wait to get back to heavy lifts. But actually this shit is good.

I need to take some pictures. Need more time in a day




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[NACH3]

Just pinned the inner head of my bis(2ml each head) for back or arms....

not sure yet thinking arms as I wasn't able to carb up like I needed for back due to being fully booked training... which is great but I need a break to eat my meals(hell gimmie 10min lol) I'm booked from 8:30-130 then I can go on break and w/o - then from 3-730 - long day but I have cyto carb(53g C 2g sug per serving) and I went back to syntha-6 protein which I'll swap out for isolate soon

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D let's all have a great day!

[AKD_FitChick]

Got a good bi/tri lift in all pullback! I spy bumps on these long arms!!!

Being here in this group Has made me more solid!!! Thanks to you all for being here and pushing me and supporting me.

I am not even close to done! Let's bring it!

My bumps will be mounds and peaks and everything else!




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[NACH3]

Got a good bi/tri lift in all pullback! I spy bumps on these long arms!!!

Being here in this group Has made me more solid!!! Thanks to you all for being here and pushing me and supporting me.

I am not even close to done! Let's bring it!

My bumps will be mounds and peaks and everything else!




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Just a suggestion D - you have long musculature... for your arms I'd start hitting lots more hammer curls and rev curls hammer preachers as it'll lift the brachialis off the bone widening your arms and having the muscle start lower on your arm! Just something I picked up

Your looking great D

[AKD_FitChick]

Just a suggestion D - you have long musculature... for your arms I'd start hitting lots more hammer curls and rev curls hammer preachers as it'll lift the brachialis off the bone widening your arms and having the muscle start lower on your arm! Just something I picked up

Your looking great D

Thanks Nach!!! Hammers it is. Are reverse curls negatives? If so I have been adding those lately since Cape suggested.

Always wanting to improve.....I will add those in next arm day.

Now I know I can do it, so let's start carving and making better!

Edit cause I am an idiot....duh reverse grip lol!!! Total blonde moment


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[almostgone]

Sheeeeeit! You're doing great, Fitchick!

[almostgone]

Ok, I'm G2G on labs, so let the games begin for a little while.

[NACH3]

Gonna have to do arms quick and intense as well as heavy with some higher range reps - done ✅ 29min broke 30 Cape lol

[NACH3]

Ok, I'm G2G on labs, so let the games begin for a little while.

Very nice and great to hear Big Guy!

[Capebuffalo]

Gonna have to do arms quick and intense as well as heavy with some higher range reps - done ✅ 29min broke 30 Cape lol

Finally.

[kelkel]

Gonna have to do arms quick and intense

I'll show you. I trained my left bicep yesterday! Kicked ass too.

[NACH3]

I'll show you. I trained my left bicep yesterday! Kicked ass too.

Lmao - how'd the R one look in comparison?

[NACH3]

Arms

-- incline DB curls
1w(50s) 7 drop(42.5) 4 drop(40s) 2 all partials into 1/4s

-- Oly bar curls
1w(125) 6 drop(115) 4 drop(95) 3-4 all partials into 1/4s

-- EZ CG Curls s/s w/rev curls
1w(110) 7 drop(100) 3 drop(90) 2-3 partials into 1/4s
2w DD(rev curls) all Failure and beyond w/partials +1/4s

-- CG cable curls wow I love these and the pump was unreal!
1w(stack) 3 drops failure and beyond w/partials + 1/4s

-- incline skulls into CG press **new weight**
1w(135) 8 drop(115) 5 drop(95) 3-4

-- CG bench
Pyramided up 185/235/265/285/305
1w(305) 6+2 forced reps drop(275) 4(racked short in 5th) drop(255) 3+

-- lying DB skulls(palms facing)
2w 8-10/6-8

-- v-grip pushdowns
1w(stack) 8 drop 4 drop 2

-- V-grip OH ext's
2w drop higher reps 8-12

-- one arm rope pushdowns high reps
3w 15-20(lateral head)

Done ✅ 29min I was gassed

[AKD_FitChick]

Sheeeeeit! You're doing great, Fitchick!

Awe thanks AG!!!


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[Capebuffalo]

My back sucks. Any suggestions?
Today

Seated d ring rows 1 warm 2 working

Wide grip t bar rows 1 feeler 2 working

Low puppy rope pulls 1'feeler 2 working

MTS machine rows 3 working.

[NACH3]

My back sucks. Any suggestions?
Today

Seated d ring rows 1 warm 2 working

Wide grip t bar rows 1 feeler 2 working

Low puppy rope pulls 1'feeler 2 working

MTS machine rows 3 working.

Make sure Tbars and BB Bent over rows are in each w/o for a couple wks then alternate - one arm smith rows - one arm DB rows are staples imho?!

[NACH3]

I just shaved I'm thinking that hair hid a decent amount



Chime in how far away from 10% do you think I am?

[Capebuffalo]

I just shaved I'm thinking that hair hid a decent amount



Chime in how far away from 10% do you think I am?

I'm going to say 12-13%.
Btw your sprinkler head is showing. Lol

[NACH3]

i'm going to say 12-13%.
Btw your sprinkler head is showing. Lol

lol.... that's what I was thinking too, Cape.

[Capebuffalo]

Make sure Tbars and BB Bent over rows are in each w/o for a couple wks then alternate - one arm smith rows - one arm DB rows are staples imho?!

One arm smith rows? Walk me through that one.
T bar every week. D ring seated rows every week. Alternate rows rope rows wide grip seated rows. Mts row machine. Nothing but rows and I'm gaining shit. Wtfh.

[kelkel]

Lmao - how'd the R one look in comparison?

It felt left out and was giving me dirty looks.

[MuscleScience]

I was thinking something along those lines as well but both doc's so far said absolutely not. We'll see! Appreciate the assessment MS!

Absolutely not to surgery or absolutely is not ruptured ligaments? Which I hope
Both are the case.

[clarky.]

Morning Fellas/Ladies, got in for back yesterday. Good session, write it when on ma T later.

[NACH3]

One arm smith rows? Walk me through that one.
T bar every week. D ring seated rows every week. Alternate rows rope rows wide grip seated rows. Mts row machine. Nothing but rows and I'm gaining shit. Wtfh.

Imo your not using the staples for thickness... use free weights and throw both tbars and BB Bent over rows in with seated CG rows - long bar rows - DB rows either double(like a bent over row) or single arm - all of them for a while that's what built my thickness especially the main three hit em hard and drop set the shit out of them not 2w sets all the time...

Smith one arm rows yiur in the middle of the bar w/one hand find your groove and slightly bend over squeeze the shit outta that contraction(dexter Jackson does these a lot) look up on YouTube! Under hand pulldowns on hammer strength is a good one same with the one that starts low and you pull up I do lots of one arm unless I'm on a machine but some machines are great imho... Kel does supported rows facing incline on smith(like a spider row or same as a fixed Tbar row machine)

I'd say 3 ex's is no where near enough for back I do 4-6 diff rows each back session

[NACH3]

Mornin Marcus, AG, Clarky, Cape, Song D KJ and all you hardcore MFers!

Bis and tris are killing me... that inner head shot in the bis is awesome! Lol
Back today I'm hoping Or legs!

Have a kickass day all!

[almostgone]

Morning, everyone! Is it Friday yet?