**Marcus's HIT Dungeon**

[NACH3]

It felt left out and was giving me dirty looks.

That's usually not the case with your R hand now is it?!

[clarky.]

Ok got back yesterday.

Pullback

Cg row 3 sets. Cable

T bar 4 sets bar in corner

Cg pd 2 sets

Low hammer row 2 sets a side

Rack pulls 3 sets

Done

Got new straps the ones with two loops, they were great yesterday fucking great. Chest the night not really looking forward to this because of the arm. Report back the night.
Got some fucking studying to do for a test at work so got to get stuck into this after the gym.

[Capebuffalo]

Morning All.

[AKD_FitChick]

Good morning. I am here, slept in this morning after an early wake up at 4am. Off today. Needed the sleep anyway




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[AKD_FitChick]

Ok got back yesterday.

Pullback

Cg row 3 sets. Cable

T bar 4 sets bar in corner

Cg pd 2 sets

Low hammer row 2 sets a side

Rack pulls 3 sets

Done

Got new straps the ones with two loops, they were great yesterday fucking great. Chest the night not really looking forward to this because of the arm. Report back the night.
Got some fucking studying to do for a test at work so got to get stuck into this after the gym.

Great lift Clarky. I need to look up the 2 loop straps.

Good look on you test!


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[songdog]

Morning Marcus Nach Cape Ag D Clarky and the rest of the crew!

[kelkel]

That's usually not the case with your R hand now is it?!

Don't you pick on my best friend.

[almostgone]

Ok got back yesterday.

Pullback

Cg row 3 sets. Cable

T bar 4 sets bar in corner

Cg pd 2 sets

Low hammer row 2 sets a side

Rack pulls 3 sets

Done

Got new straps the ones with two loops, they were great yesterday fucking great. Chest the night not really looking forward to this because of the arm. Report back the night.
Got some fucking studying to do for a test at work so got to get stuck into this after the gym.

Is this the strap like you would use for pulldowns and face pulls, Clarky, or are they straps like you use on deads?
Kick that test right square in the arse!

[NACH3]

Don't you pick on my best friend.

Hahaha I'd knew you'd have an answer

[NACH3]

Legs

-- leg ext's
5sets pyramiding up to
2w heavy(stack)8+ partials 1/4s 5 partials 1/4s + 4drops higher reps all to and beyond failure

-- lying leg curls
Pyramided up 4x
2w 10-12 DD

-- leg press
6w 8-15 rep range 3 outside 3 inside stances all to failure as I had a spotter andmy hands on my knees

-- stiff legged dead
3w high reps this time

Walking lunges
2w

Done ✅ 23min totally gassed

[kelkel]

Hahaha I'd knew you'd have an answer

Don't want to ruin date night.

[almostgone]

Ran a few errands/pick up my scripts and at home now. Think I may try to get in the shoulder session I skipped the other day. I'm thinking of going moderate weight but slow reps with d'bells for shoulder presses to see if that treats me any better than Smythe b'bell presses?
Bedtime for me.

[NACH3]

Don't want to ruin date night.

I kinda figured it had something to with that lol

[AKD_FitChick]

Legs

-- leg ext's
5sets pyramiding up to
2w heavy(stack)8+ partials 1/4s 5 partials 1/4s + 4drops higher reps all to and beyond failure

-- lying leg curls
Pyramided up 4x
2w 10-12 DD

-- leg press
6w 8-15 rep range 3 outside 3 inside stances all to failure as I had a spotter andmy hands on my knees

-- stiff legged dead
3w high reps this time

Walking lunges
2w

Done 23min totally gassed

Dang, all that in 23 min? Wowzers. Pure bad ass.

Love pyramids.


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[AKD_FitChick]

Ran a few errands/pick up my scripts and at home now. Think I may try to get in the shoulder session I skipped the other day. I'm thinking of going moderate weight but slow reps with d'bells for shoulder presses to see if that treats me any better than Smythe b'bell presses?
Bedtime for me.

Night night AG


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[Capebuffalo]

Dang, all that in 23 min? Wowzers. Pure bad ass.

Love pyramids.


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The Egyptians were great architects. That's a fact

[almostgone]

Ok, I'm going to give this a try. No guarantees, but I'll have a go at it.

[marcus300]

Good morning people

[almostgone]

Morning, sir!

[almostgone]

RC exercises w/ band and broomstick stretches

Cable side laterals- 2 w/u, Work-7, drop, 7
Face pulls- 2 w/u, Work-7,drop,6+ w/ 10 count hold on partial rep
D'bell presses- 2 w/u, Work1- 5 reps w/ a very slow 5 count positive and negative. Rest 1 minute. Grab lighter bells. Work2- 6 reps w/ a very slow 5 count positive and negative
B'bell shrugs- Work1(front)- 8, rest pause, 5. Drop a tad of weight. Work2(rear)- 7, rest pause, 5.
D'bell shrugs to failure- 7+ reps.

39 minutes. Currently the posterior head of my left shoulder is being a pisser. Go figure. Damn pain just keeps wandering around.

[NACH3]

Mornin all! I'm sore head to toe I love it!

Day off or back for me - have a great Friday all... I'm booked all day it's tough for me to get my meals in it sucks - I have Cyto carb 52g of complex carbs per serving and she's but I gotta eat so much food in the am and my break but things seem to be going well!

[NACH3]

RC exercises w/ band and broomstick stretches

Cable side laterals- 2 w/u, Work-7, drop, 7
Face pulls- 2 w/u, Work-7,drop,6+ w/ 10 count hold on partial rep
D'bell presses- 2 w/u, Work1- 5 reps w/ a very slow 5 count positive and negative. Rest 1 minute. Grab lighter bells. Work2- 6 reps w/ a very slow 5 count positive and negative
B'bell shrugs- Work1(front)- 8, rest pause, 5. Drop a tad of weight. Work2(rear)- 7, rest pause, 5.
D'bell shrugs to failure- 7+ reps.

39 minutes. Currently the posterior head of my left shoulder is being a pisser. Go figure. Damn pain just keeps wandering around.

Nice work AG! I hear you regarding shoulder probs it's a real pisser of a problem but strengthening it from the back to the front has surely helped me... although it's constant pain daily it gets easier

[almostgone]

LOL, why do shoulder lifts always mean I have to swing a sledgehammer the next day?

[almostgone]

Cape, I know you're already up and working. Good morning!

[Capebuffalo]

Cape, I know you're already up and working. Good morning!

Good morning Ag.

[Capebuffalo]

Morning Marcus Ag again Nacho Song and Miss D- who's working her legs today.

DB alternating curls ran the rack x3 ouch

B.B. Curls 1 feel 2 working last drop

DB hammer curls 3 working

Preacher curls 1'feel 2 working last drop

French press 1 warm 2 working heavy

V bar push down 1 feel 2 working

Standing skull crushers behind the head 1 feel 2'working heavy

Rope push down 2 working high reps

[songdog]

Morning Marcus Cape Nach Ag Clarky D !

[AKD_FitChick]

Good morning all the amazing men of the dungeon Marcus, Cape, AG, Nach, Song, Clarky.

Killing it Cape! Great lift!

AG nice work!

I did a little legs today. Still in pull back. Saturday will start week 2 of pull back. I am going. To give myself a good break so I am all healed up then back to failure lifts!

Oh yeah baby.

The whole family gets here today. So fun times ahead. My sister is like my twin so we have a blast together. She is a firecracker too!


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[clarky.]

Good morning all the amazing men of the dungeon Marcus, Cape, AG, Nach, Song, Clarky.

Killing it Cape! Great lift!

AG nice work!

I did a little legs today. Still in pull back. Saturday will start week 2 of pull back. I am going. To give myself a good break so I am all healed up then back to failure lifts!

Oh yeah baby.

The whole family gets here today. So fun times ahead. My sister is like my twin so we have a blast together. She is a firecracker too!


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Enjoy D.

[clarky.]

Hi Fellas/Ladies, i am fucked really drained so i having sat/sun off. I am working the mora though then out with my wee girls.

I went in and did a wee bit front/rear delts and calfs and cardio. Smashing the cardio the now and
(wait a min Kel pls stop reading) loving it haha.

Pullback

Db side raises 5 sets ohhh dear they were on fucking fire i was not stopping till i could not lift them

Db rev fly 2 sets

Rev pec dec 3 sets

Seated calf raises 3 sets

Cardio 30 min
Done...

Side/rear delts are needing a wee bit work so did then twice this wk remember not HIT or there would be no need. That fucking Nachy boy has some big fucking side delts arrgggggg.

[clarky.]

https://www.amazon.co.uk/RDX-Lifting...lifting+straps

This is the straps a got fucking great wee things really are.

[Capebuffalo]

https://www.amazon.co.uk/RDX-Lifting...lifting+straps

This is the straps a got fucking great wee things really are.

So you put one end on the wrist wrap around the bar and back on the wrist?

[AKD_FitChick]

So you put one end on the wrist wrap around the bar and back on the wrist?

Good question I was confused too. hole looks big!!!


That's what he said.....lol




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[clarky.]

So you put one end on the wrist wrap around the bar and back on the wrist?

Aye, they are great Cape. Once on they are nice and tight, no messing about with wrapping straps around the bar. They really really help my arm.

[clarky.]

Morning fellas/Ladies, at work so catch up the night. My chest is destroyed, side/ rear delts have a nice ache Calfs are so so.
Hope everyone has a good safe wk end.

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

[almostgone]

Morning , Cape and everyone. Lots of yard work to get done today, but will be getting in some lifting at some point.
Hope everyone has a start on a great weekend!

[NACH3]

Mornin Marcus, AG, Cape, Clarky, Song, D KJ & the rest of you HITers!

Delts traps or back today I'm kinda carbed up but I've not got any time to eat at all and it's starting to show by me burning out in the middle of the day... it's the weirdest feeling in the world b/c I'm energized in the am but around 3pm I'm fizzilinng out with out one meal in me and just as hard to get she's w/carbs in it down - clients are always waiting and the front desk is double and triple booking me appointments every half hr it's a shit show makes me and them look very bad - I'm busy which is good but just ranting... thx all!

Kick today square in the cunt!

[almostgone]

https://www.amazon.co.uk/RDX-Lifting...lifting+straps

This is the straps a got fucking great wee things really are.

The wife is tinkering around on Amazon. Thinking about ordering a set myself, Clarky. So you just loop it around the bar, pull one loop through the other like a choker and then hands through the loop you pulled through and you don't have to fiddle around like you do when you wrap regular straps around the bar?

[clarky.]

The wife is tinkering around on Amazon. Thinking about ordering a set myself, Clarky. So you just loop it around the bar, pull one loop through the other like a choker and then hands through the loop you pulled through and you don't have to fiddle around like you do when you wrap regular straps around the bar?

No mate, you put one loop on like you would normal wraps, then you put it around the bar then the other loop over your hand again like the first.