**Marcus's HIT Dungeon**

[clarky.]

Hi Fellas/Ladies, fitbaw in a wee while should be a good game. Hope the board is busy the night.

[AKD_FitChick]

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

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

I ordered these!

I am excited to try them!


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[NACH3]

About to hit delts traps report back after

[NACH3]

Delts

-- seated side laterals
1w DD failure & beyond

-- BB front raises
2w heavy(6-8) DD

-- rear delts
4w(60s) rear delts 8-12

-- rev cable flys
1w DD

-- rope face pulls
2w(stack) 10-15

-- Smith MP **PB**
Pyramided up to 275
1w 275 6 2 forced 3 drops

-- incline skulls
1w(135) DD

-- one arm ext's DBs
1w drop

-- straight bar pushdowns
1w stack(10) DD(2-4 reps max)

TRI-set
-- rope pushdowns/rope OH RXT's/one arm rope pushdowns(lateral head
1w DD 2w drop. 2w 20+

[clarky.]

I ordered these!

I am excited to try them!


Sent from my iPhone using Tapatalk

Yeeees D, they are fucking great girl.

[clarky.]

Delts

-- seated side laterals
1w DD failure & beyond

-- BB front raises
2w heavy(6-8) DD

-- rear delts
4w(60s) rear delts 8-12

-- rev cable flys
1w DD

-- rope face pulls
2w(stack) 10-15

-- Smith MP **PB**
Pyramided up to 275
1w 275 6 2 forced 3 drops

-- incline skulls
1w(135) DD

-- one arm ext's DBs
1w drop

-- straight bar pushdowns
1w stack(10) DD(2-4 reps max)

TRI-set
-- rope pushdowns/rope OH RXT's/one arm rope pushdowns(lateral head
1w DD 2w drop. 2w 20+

Hahaha you Big cow.

[NACH3]

Hahaha you Big cow.

lol I'll take it buddy

[clarky.]

lol I'll take it buddy

Hahahaha, your flying mate, you look better and bigger every fucking day.

[NACH3]

Hahahaha, your flying mate, you look better and bigger every fucking day.

Wow.... thanks mate! Means a lot coming from your Scottish arse! Bwahahaha

[clarky.]

Wow.... thanks mate! Means a lot coming from your Scottish arse! Bwahahaha

Baaahahaha ya mad Big fucker. Your a beast mate...

[NACH3]

Baaahahaha ya mad Big fucker. Your a beast mate...

Lmao - I'm trying bud trying my best Clarky!

[almostgone]

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.

Ah, ok. That sounds more like it. I've got a set in the cart on Amazon.

[clarky.]

Lmao - I'm trying bud trying my best Clarky!

Trying! You are FUCKING FLYING!! You BEAST.

[clarky.]

Ah, ok. That sounds more like it. I've got a set in the cart on Amazon.

you will like them mate. Just going to order the floss. No harm in trying mate.

[marcus300]

Morning people

Gym time, nothing intense due to some work I have to do later on but alittle torture is needed

[clarky.]

Morning people

Gym time, nothing intense due to some work I have to do later on but alittle torture is needed

Morning Big man. Rest for me again, back to it the mora.

[almostgone]

Morning people

Gym time, nothing intense due to some work I have to do later on but alittle torture is needed

Morning Big man. Rest for me again, back to it the mora.

Morning, guys. . I got a good bit of outside work done yesterday, but have barely even made a dent in what all I need to do.
Resting some this morning and will get in some lifting later.

[almostgone]

Morning people

Gym time, nothing intense due to some work I have to do later on but alittle torture is needed

Mmm, a little torture is always rewarding!

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

Trying to get moving this morning. Soreness has set in.

[marcus300]

Chest implemented, was a good solid session but not to my usual standards but have a hell of a lot on today and tomorrow so pullback it was. Also wont be training for 3 days so rest and repair is in order

[NACH3]

Morning Marcus AG Cape Clarky Song D and everyone! My delts are nice and sore... off day or back not sure yet

Kickass everyone

[NACH3]

[clarky.]

Beast..

[clarky.]

Great rest day... i will leave arms to the end off the the wk so they can get as much rest as pos.

[GirlyGymRat]

Delts

-- seated side laterals
1w DD failure & beyond

-- BB front raises
2w heavy(6-8) DD

-- rear delts
4w(60s) rear delts 8-12

-- rev cable flys
1w DD

-- rope face pulls
2w(stack) 10-15

-- Smith MP **PB**
Pyramided up to 275
1w 275 6 2 forced 3 drops

-- incline skulls
1w(135) DD

-- one arm ext's DBs
1w drop

-- straight bar pushdowns
1w stack(10) DD(2-4 reps max)

TRI-set
-- rope pushdowns/rope OH RXT's/one arm rope pushdowns(lateral head
1w DD 2w drop. 2w 20+

Looking large!

[GirlyGymRat]

Getting in an unconventional workout! Yard work and lots of fresh air. It's all good!!!

[hammerheart]

Getting in an unconventional workout! Yard work and lots of fresh air. It's all good!!!

I've read that as yarn initially.

[Quester]

Nach,
What's that on the top part of your forearm? Lol

For real, how do develop that muscle?

[almostgone]

Ugh, I'm up and icing my shoulder. Might've overdone it hauling brush.

[Obs]

Nach,
What's that on the top part of your forearm? Lol

For real, how do develop that muscle?

Lol hammer curls and mastrubation! Nice shot nach, looking great horse.

[GirlyGymRat]

Ugh, I'm up and icing my shoulder. Might've overdone it hauling brush.

Sounds like needing ice and rest!

[almostgone]

Sounds like needing ice and rest!

Yes ma'am. I had thought about burning a vacation day, but when I walked into the shop I saw that wasn't going to happen. Maybe I can get out of here for a half of a day or even 2 hours early.

[clarky.]

Morning Fellas/Ladies, full wk end of rest and i feel good. Back the night, yeeeesssss rip the arse right out the cunt.
Report back the night. Hope everyone had a good safe wk end.

[clarky.]

Ugh, I'm up and icing my shoulder. Might've overdone it hauling brush.

Ahhh ffs mate not good. Floss ?.

[almostgone]

Ahhh ffs mate not good. Floss ?.

Yes sir, iced, rumble roller, and flossed. It comes and goes so I'm hoping that it will heal without being a royal pain. You what they say though, "Hope in one hand and sh!t in the other and see which one fills up first".
I have a massage scheduled for later this month and the massage lady said she would try something different if it was still giving me grief. Not sure what she meant by "something different", but it probably isn't the first thing that popped into my brain.

[NACH3]

Morning AG Clarky GGR, Cape Song and everyone here - hope you all had a great w/e - had me a lazy day yesterday tbh sat at the pool haha - much needed

Kickass all - back or chest for me today!

[NACH3]

Nach,
What's that on the top part of your forearm? Lol

For real, how do develop that muscle?

Brachialis! OBS pretty much nailed it i do lots of hammers and rev grip curls - tbh I don't work my forearms much at all it's genetic - my father hadbig ass arms period so I'm hoping that's where it comes from!

[hammerheart]

Brachio-radialis, actually.

Brachialis is a relatively flat muscle located under the biceps and assists flexion when elbow is fully extended.

You ever do wrist curls nach?

[NACH3]

Brachio-radialis, actually.

Brachialis is a relatively flat muscle located under the biceps and assists flexion when elbow is fully extended.

You ever do wrist curls nach?

Very true regardng name!!

No not much but gonna throw em in moreso now mak em freaky just from working all other BPs w/o straps

[NACH3]

Looking large!

Thank you Girly!! trying to fit in in the dungeon full of freaks and monsters haha