**Marcus's HIT Dungeon**

[almostgone]

Watching a video that has a young lady (powerlifter) that went to see Chris Duffin about her squatting form.


Yes, I think she is cute.


https://youtu.be/Or79sJFfvTA


Edit: Seriously, there are some good cues/reminders in the video.

[NACH3]

Chin up Nach. Just try to find the light through the darkness! You've got this. You are so positive for those around you, your karma is good my friend.


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Thx D always keeping that chin high though!

[Capebuffalo]

Thx D always keeping that chin high though!

Keep your chin tucked or somebody will knock you out.

[AKD_FitChick]

Watching a video that has a young lady (powerlifter) that went to see Chris Duffin about her squatting form.


Yes, I think she is cute.


https://youtu.be/Or79sJFfvTA


Edit: Seriously, there are some good cues/reminders in the video.

Very good. Liked watching it! She is awesome too. Her bench form is crazy.


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[NACH3]

Keep your chin tucked or somebody will knock you out.

Maybe maybe not lol defo needs to be tucked & level how bout that haha

[NACH3]

Arms

Hammer curls
2w DD

Skull crushers
4sets 6-15 rep range 15sec rest time only

Straight bar curls(seated w/no back) WG
3sraight sets 8-15

One arm DB ext's
3straight sets all to failure and beyond w/forced reps unilaterally

Tri set
Rev grip curls - straight bar s/s straight bar push downs s/s rev grip push downs

good pump last set usually ended on 6-8 reps so still pushed
Glad to be back this wk headed to beach for a night and day tomorrow hope it helps to clear my head
4w each

[almostgone]

Jeez, what a clusterfvck. I'm also real close to the prime viewing area for the eclipse and the amount of extra people in town is unreal. Just got back home from an 8:30 a.m. appointment that is about 40 minutes from the house.
Again, traffic is a total clusterfvck.

Well, I was wrong. Mrs. AG cannot hear. Looks like a pair of hearing aids in her future...or 2 cheap funnels if the hearing aid prices are outrageous?

[Cuz]

10 fucckin eggs big boys, time to grow

[almostgone]

Very good. Liked watching it! She is awesome too. Her bench form is crazy.


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Glad you liked it, Fitchick!! I enjoyed it/found it informative as well. Plus, I'm pretty sure that at the beginning of the video where she kind of made a face, her dog was in the background wallowing around on the bed. Naturally, I'm automatically a fan of hers.
Actually looked up her stats.

Lifting Database

[Capebuffalo]

Jeez, what a clusterfvck. I'm also real close to the prime viewing area for the eclipse and the amount of extra people in town is unreal. Just got back home from an 8:30 a.m. appointment that is about 40 minutes from the house.
Again, traffic is a total clusterfvck.

Well, I was wrong. Mrs. AG cannot hear. Looks like a pair of hearing aids in her future...or 2 cheap funnels if the hearing aid prices are outrageous?

Well dang. Sorry to hear that.

[Capebuffalo]

10 fucckin eggs big boys, time to fart

Fixed

[Cuz]

Trained on a stomach with zero carbs this morning, fuck I paid the price to. Weak as fck lol damn now I remember why I never wanted to cut down.
Eating as we speak, about to get ready for work. Great day all

[clarky.]

Hi fellas/ladies, i did arms earlier. Good wee session, took it easy on bi's of course.

Db curls 2 sets drop 2 more sets

Cable curls 3 sets of 20

One arm tri pd 3 sets a side

Tri pd 3 sets v bar

Behind head tri ex 2 sets straight bar

Done, tri's were on fucking fire.

[clarky.]

Trained on a stomach with zero carbs this morning, fuck I paid the price to. Weak as fck lol damn now I remember why I never wanted to cut down.
Eating as we speak, about to get ready for work. Great day all

Aww mate, hard as fuck eh, my last meal is between 1.30- 2.00 that's ma lunch then i finish work at 4.30 then straight to the gym.

[AKD_FitChick]

Jeez, what a clusterfvck. I'm also real close to the prime viewing area for the eclipse and the amount of extra people in town is unreal. Just got back home from an 8:30 a.m. appointment that is about 40 minutes from the house.
Again, traffic is a total clusterfvck.

Well, I was wrong. Mrs. AG cannot hear. Looks like a pair of hearing aids in her future...or 2 cheap funnels if the hearing aid prices are outrageous?

Totally in the same boat (close to direct path). Supposed to be a million people swarming starting today! Crazy!


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[Sfla80]

Good evening ladies and gentlemen. Was a rough day at work. Not work wise . Just very sore, might have pushed too hard or something.

Either way missed gym yesterday so I made it a point to get in there tonight.

Hit shoulders. Was good, did pre exhaust today. But I'm realizing I'm not motivated right now. Not sure why, but head is definitely not in the game.

Seated db laterals
Seated db palms up front raise
Ez bar up right
Smith press
Behind back cable laterals

Was ok, but kept having to tell myself to keep going. Tomorrow will be another day. Move on and get past


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[kelkel]

Back today:

Pull downs: 3 sets heavy (normal weight - yeah) 10-12 ish
Incline Smith Rows: 3 heavy 8-10 reps. Such a great contraction on these.
Low cable rows: 3 sets 10-12 ish reps. Hanging 50 lbs on top the stack. Not ready for normal 100 lbs yet. Still scared a bit here but feeling them big time
Dumbell rows over 35 degree bench (simultaneous): 3 sets 10-15 reps. Wasted by the end of these.
Shrugs behind the back: 4 sets 15 reps
Dumbell shrugs: 2 sets 20 reps

Back is making progress.

Food intake has been great lately. Most days getting in 7 meals. Today will be 6 but I make up for it volume wise.

[AKD_FitChick]

Am I crazy that I want to go to the gym, cause I am bored AF?




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[AKD_FitChick]

Good evening ladies and gentlemen. Was a rough day at work. Not work wise . Just very sore, might have pushed too hard or something.

Either way missed gym yesterday so I made it a point to get in there tonight.

Hit shoulders. Was good, did pre exhaust today. But I'm realizing I'm not motivated right now. Not sure why, but head is definitely not in the game.

Seated db laterals
Seated db palms up front raise
Ez bar up right
Smith press
Behind back cable laterals

Was ok, but kept having to tell myself to keep going. Tomorrow will be another day. Move on and get past


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You have been through a lot. It's okay if your head isn't in the game. You have recovered fast and are already back putting the work in. Be easy on yourself

You took the step today. Tomorrow you will get up and do it again!!


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[AKD_FitChick]

Back today:

Pull downs: 3 sets heavy (normal weight - yeah) 10-12 ish
Incline Smith Rows: 3 heavy 8-10 reps. Such a great contraction on these.
Low cable rows: 3 sets 10-12 ish reps. Hanging 50 lbs on top the stack. Not ready for normal 100 lbs yet. Still scared a bit here but feeling them big time
Dumbell rows over 35 degree bench (simultaneous): 3 sets 10-15 reps. Wasted by the end of these.
Shrugs behind the back: 4 sets 15 reps
Dumbell shrugs: 2 sets 20 reps

Back is making progress.

Food intake has been great lately. Most days getting in 7 meals. Today will be 6 but I make up for it volume wise.

Damn! I bet your body is incredible! Didn't mean that in any other way than mad respect for bodies and muscle. It's incredible to see what men and woman can do!


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[kelkel]

Damn! I bet your body is incredible! Didn't mean that in any other way than mad respect for bodies and muscle. It's incredible to see what men and woman can do! Sent from my iPhone using Tapatalk

It's ok for an old fvck.

[AKD_FitChick]

It's ok for an old fvck.

That means it's aged well!

Always an upside


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[songdog]

Good morning everyone sorry I wasn't around yesterday but had a massive clean up in my knife making shop.A long over due clean up but did get my morning walk and a evening walk in and still dropping weight.

[Capebuffalo]

Good morning everyone sorry I wasn't around yesterday but had a massive clean up in my knife making shop.A long over due clean up but did get my morning walk and a evening walk in and still dropping weight.

I thought I saw you on Forged in Fire.

[Igifuno]

Chest/cardio this morning. Didn't go too heavy and just 3 movements, 3 sets each, then an hour of cardio, or almost the same amount as kel has done the last 25 years.

Feeling pretty good. Got a ways to go but the path is getting clearer.


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[clarky.]

Am I crazy that I want to go to the gym, cause I am bored AF?




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Daft coo.

[almostgone]

Chest/cardio this morning. Didn't go too heavy and just 3 movements, 3 sets each, then an hour of cardio, or almost the same amount as kel has done the last 25 years.

Feeling pretty good. Got a ways to go but the path is getting clearer.


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Excellent, Igi!

[almostgone]

Worked late this morning and going back in early this evening. Absolutely have to get to the shop to lift tomorrow. I'm hating myself more than usual.

[almostgone]

Really like Mark Bell's statement @ approximately the 10:00 mark. Good stuff!

https://youtu.be/hdFls0b_Nis

[almostgone]

Wrapping things up at work now. Ready to lift tonight!!!!

[Capebuffalo]

Morning Ag.

[almostgone]

Morning, Cape!

[clarky.]

Afternoon fellas/ladies.

[almostgone]

Afternoon fellas/ladies.

Howdy, Clarky!

[almostgone]

Spoke with Marcus a little bit ago. Sounds like things are improving and he will be back training soon. He is taking some time off soon with Mrs. Marcus and enjoying the countryside.
Things have been tough for him, so let's keep him in our thoughts.

[AKD_FitChick]

Morning Cape, AG, Clarky!!

Trying to decide if I want to do back or shoulders today?

The fluff has happened, about 7lbs of water weight from gear.......ahhhh. I was feeling really lean and doing well. I am going to eat chicken and broccoli this week and see if I can pull some of it back off. It really discourages a little (even though I know it's temporary)

Did hamstrings and glutes yesterday. Felt good. I want change so bad . I can tell my arse is getting more thick, but can't tell if that's the fluff water weight.

Alright I am done griping like a girl.

Time to get my arse up and put in the work.

What's body part should I tear up today?

Back or Shoulders and Arms?


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[AKD_FitChick]

Spoke with Marcus a little bit ago. Sounds like things are improving and he will be back training soon. He is taking some time off soon with Mrs. Marcus and enjoying the countryside.
Things have been tough for him, so let's keep him in our thoughts.

So glad you were able to talk to him.

He is for sure in my thoughts and prayers.

Thanks for the update.


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[Igifuno]

Morning everyone. Going in for arms today. All the best to Marcus and thoughts are with him.


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[songdog]

Good morning everyone well it's lawnmower riding day :/ so that's where I will be the next few hrs :0

[almostgone]

Good morning everyone well it's lawnmower riding day :/ so that's where I will be the next few hrs :0

Think mine will hold till tomorrow. Maybe cut during the eclipse.