**Marcus's HIT Dungeon**

[NACH3]

Absolutely agree fellas it was dumb just time to keep it moving forward like stated and it's what I'm doing

Been back in gym yesterday and today

Chest bis on tues was good s/s a lot

Delts tris today was awesome!! Can't wait to keep it going - work is going. Great as well

Talk to y'all soon working some things out then I'll be back on like I need to be!

[kelkel]

Never looked into tapatalk Cape. Maybe it's time.

[clarky.]

Morning fellas/ladies, arms are fried still. Mostly tri's as i never went daft on bi's but there still a wee tad sore, back the day. I will report back tbe night, been busy as fuck the now after work ect.

[Capebuffalo]

Bb curls x3x15

Incline DB curls x3x12-15

High cable consentration curls x3x12-15

Ez bar curl burnouts x2

V bar press downs x3x15

French Press x3x12-15

CG bench x3x12-15

Skull crushers burn out x1

[tarmyg]

Never looked into tapatalk Cape. Maybe it's time.

You should, it's great. Their website (https://www.tapatalk.com) is also useful as if you log in there you can see all threads you are subscribed to and which topics have been updated.

[kelkel]

You should, it's great. Their website (https://www.tapatalk.com) is also useful as if you log in there you can see all threads you are subscribed to and which topics have been updated.

I've got to read up on it a bit. At a glance I don't know wtf I'm looking at.

[DCI]

Legs and a bit of traps tonight can't go tomorrow so have to combo them

[songdog]

Good morning everyone! RAIN summer about over and never really started up here:/

[Cuz]

Mornin all. No training today for me, rest and grow. Been rainin off and on a lot last night guess I'll sit and wait on 3 oclock...have a great day everyone

[clarky.]

Fellas/ ladies what a fucking day av had. Got suspended from work, well i will be fired lol. There is this little cunt tbat works with us, he can't do nothing really he just there to get us bits and bobs as we need them.
Anyway he gets smashed every single day since he came to the company he got put of the last site for it so fast forward he smokes green from morning to night and what ever els he takes.
There are machines he should not even be near never mind on or drive he is going to really hurt someone one day or himself. So anyway last friday in tbe drying room we were all getting changed and he is a cheeky wee cunt so i lost it flew for him grabed him by tbe face and told him to shut his fucking mouth.

So fast forward to the day our contract manager was in and he ran to him like a wee girl he comes down the site and asked me to go upto the office i did and the wee rat was there to so i knew wgat was coming.
Me him our safety officer and our contract manager. He started (CM) by saying his pish there has been reports you have been smoking grass and you have been agressive. I stopped him and told him about the wee rat and i did grab him by the face telling the truth so he said you grabed him by tbe throat and oushed him against the wall i said no he said you just said that i just laughed i never said that he looked at walter the (SO) And he said yes you said that. Ffs lol now i know what these rats are like so i recorded them on my phone haha lying cunts so i will be going in front of the director looking like a bully and a lire by liitle does he know i recorded it so i will make him look like a right prick. I have loads of stuff on him so he pucked the wrong cunt to fuck with.
My job you say, well i went right round the corner to another site and go to there office tomorrow and start on monday. I might not even be fired but most likely fuck them. Years of hard graft and i am fucking good at what i do. More to tgst this but fed up wrighting lol as you are reading. What a fucking back session i had.

[clarky.]

Did back this afternoon, went good.

Seated cable row 3 sets

Bent over bb rows 3 sets

Rack pulls 4 sets

Hammer row 2 sets

Straight arm pd's 2 sets

Hitting 15 reps per set. One fried back.

[DCI]

Jaysus clarky man sounds like a right set up tbh.

I have to deal with bs abuse all day long in my job. But I have it all recorded and when I leave I will remember it all.

My legs will be fcked tomorrow was a heavy session.

[Capebuffalo]

I've got to read up on it a bit. At a glance I don't know wtf I'm looking at.

It took me more than a minute to figure it out. But it's great and no 60 sec between sending pm's. It immediate.

[Capebuffalo]

Damn Clarky. Shitty day mate.

[clarky.]

Jaysus clarky man sounds like a right set up tbh.

I have to deal with bs abuse all day long in my job. But I have it all recorded and when I leave I will remember it all.

My legs will be fcked tomorrow was a heavy session.

A know mate, ma boss is not happy at all i get on with him very well. The wee fucker is from your bit lol.

Damn Clarky. Shitty day mate.

Aye mate, pissed right off like. Two of ma work mates handed there notice in yesterday. One finished the day had enough and the other next wk.
Some ppl just look down at you like a piece of shit. They have just lost 3 very good guys.

[kelkel]

It took me more than a minute to figure it out. But it's great and no 60 sec between sending pm's. It immediate.

Not just for phones right? I'm only on site on a desk top.

[kelkel]

What a fucking back session i had.

Bet you killed it after that F'n day.

[clarky.]

Bet you killed it after that F'n day.

I did big man, i sure did.

[NACH3]

Sorry to hear Clarky - bet it was a damn good session tho

Back today

D-ring lat pulldowns
Pyramided up then
2w heavy 3droos

BB Bent over rows
Pyramided up 135/185/245/275/275/245/225/185

One arm DB rows
100s/10ish 90s 7 85s 5-6

Low pully row(hammer strength
4w pyramiding up each set

Good w/o 35min was moving felt good and strength was pretty decent good day

[clarky.]

Sound Nach, nice session big guy.

[clarky.]

Night fallas/ladies, am out.

[Capebuffalo]

Not just for phones right? I'm only on site on a desk top.

Pretty sure. It just links to the forum.

[DCI]

Ahh mouthy dub no doubt man.

[kelkel]

Shoulders and calves today:

Front press: 3 sets heavy, drop on last
Side laterals: 3 sets, drop on last
Rear dumbells on 35 degree bench: 3 sets quite heavy, 10-12 reps
Plate front raises: 3 sets 12 ish reps.

Tip for the plate raises I got from JC and I've been utilizing it a while now. Makes the movement much more effective: Grab the plate at 10 & 2, not 9 & 3 or elsewhere. Move the plate straight up and down, do not bring it in to your body at the bottom. It makes it much harder and more effective. Give it a try and report back please.

Seated calve raises only today. Don't think I like training them on days other than leg day. Creature of habit I guess. Will probably try again...

[clarky.]

Shoulders and calves today:

Front press: 3 sets heavy, drop on last
Side laterals: 3 sets, drop on last
Rear dumbells on 35 degree bench: 3 sets quite heavy, 10-12 reps
Plate front raises: 3 sets 12 ish reps.

Tip for the plate raises I got from JC and I've been utilizing it a while now. Makes the movement much more effective: Grab the plate at 10 & 2, not 9 & 3 or elsewhere. Move the plate straight up and down, do not bring it in to your body at the bottom. It makes it much harder and more effective. Give it a try and report back please.

Seated calve raises only today. Don't think I like training them on days other than leg day. Creature of habit I guess. Will probably try again...

Shoulders and traps the day for me kel,so i will give it a try. I'll let you know thanks for the tip.

[clarky.]

Good morning fellas/ladies, back is very sore this morning plus i do have a not so good pain in the centre, maybe just the way i was lying as it was ok last night.
Going to be a busy day for me the day, have to go through to this new company but i really really need for my work just now to phone for me go go into the office the day because i will start this new job on monday and not have my chance to sort this.

[almostgone]

Fellas/ ladies what a fucking day av had. Got suspended from work, well i will be fired lol. There is this little cunt tbat works with us, he can't do nothing really he just there to get us bits and bobs as we need them.
Anyway he gets smashed every single day since he came to the company he got put of the last site for it so fast forward he smokes green from morning to night and what ever els he takes.
There are machines he should not even be near never mind on or drive he is going to really hurt someone one day or himself. So anyway last friday in tbe drying room we were all getting changed and he is a cheeky wee cunt so i lost it flew for him grabed him by tbe face and told him to shut his fucking mouth.

So fast forward to the day our contract manager was in and he ran to him like a wee girl he comes down the site and asked me to go upto the office i did and the wee rat was there to so i knew wgat was coming.
Me him our safety officer and our contract manager. He started (CM) by saying his pish there has been reports you have been smoking grass and you have been agressive. I stopped him and told him about the wee rat and i did grab him by the face telling the truth so he said you grabed him by tbe throat and oushed him against the wall i said no he said you just said that i just laughed i never said that he looked at walter the (SO) And he said yes you said that. Ffs lol now i know what these rats are like so i recorded them on my phone haha lying cunts so i will be going in front of the director looking like a bully and a lire by liitle does he know i recorded it so i will make him look like a right prick. I have loads of stuff on him so he pucked the wrong cunt to fuck with.
My job you say, well i went right round the corner to another site and go to there office tomorrow and start on monday. I might not even be fired but most likely fuck them. Years of hard graft and i am fucking good at what i do. More to tgst this but fed up wrighting lol as you are reading. What a fucking back session i had.

Damn, what a clusterfvck. They should be thanking you for being concerned about safety with someone like that on the job site.

[clarky.]

Damn, what a clusterfvck. They should be thanking you for being concerned about safety with someone like that on the job site.

Well you would think so eh, fucking disgrace. I am not lying down to this AG am taking it as far as i can. Once i come back this afternoon i will look into leagal advice. Wish TAB was still about she would have a good idea. She was into law if i remember right ?.

[almostgone]

I ended up sleeping a LOT yesterday. The long work weeks are getting to me. Looks like work this weekend and possibly on call Monday.

[almostgone]

Well you would think so eh, fucking disgrace. I am not lying down to this AG am taking it as far as i can. Once i come back this afternoon i will look into leagal advice. Wish TAB was still about she would have a good idea. She was into law if i remember right ?.

I'm not sure what her profession is, but I do know she is sharp. Always enjoyed her posts and suggestions.
Keep us in the loop on what's going on, please!

[clarky.]

I ended up sleeping a LOT yesterday. The long work weeks are getting to me. Looks like work this weekend and possibly on call Monday.

Mind your health mate.

[clarky.]

I'm not sure what her profession is, but I do know she is sharp. Always enjoyed her posts and suggestions.
Keep us in the loop on what's going on, please!

I will mate.

[almostgone]

Mind your health mate.

Did Mrs. AG put you up to that? I told her those international calls ain't cheap.

[AKD_FitChick]

Morning men of the dungeon! Hitting chest today!

Carb cycling is really fun actually. Who would have known I could eat 9 cups of sweet potato and 1 cup uncooked oats plus all my protein. Following it to a T! Will weight Saturday and it will be one week. Actually Sunday morning.

Then reset my macros. Took a peak today and down some, feeling leaner.


Sent from my iPhone using Tapatalk

[NACH3]

What's up everyone just did chest gonna do a split session and get bis later and throw in traps as well! First chest session in about a month +

Chest

- Smith incline press
Pyramided up
2w 285/7-5

- hammer strength incline
3plates + 1/4-6reps drop 3plates 4 drop 2 &1/4 4reps 2pkates 6

- cables
Bent over(back parallel to ground) 3w 12-15
Standing staggered mid
Seated low to high as possible
All 3w 12-15 reps

Good session strength hasn't dropped to much on any thing - pulled 275 for 8 on BB Bent over rows yesterday too! Happy to be back with a clear mind and back in here

[songdog]

Morning men of the dungeon! Hitting chest today!

Carb cycling is really fun actually. Who would have known I could eat 9 cups of sweet potato and 1 cup uncooked oats plus all my protein. Following it to a T! Will weight Saturday and it will be one week. Actually Sunday morning.

Then reset my macros. Took a peak today and down some, feeling leaner.


Sent from my iPhone using Tapatalk

Hmmm uncooked oats is that with or without a tooth pick and water

[songdog]

Good morning everyone just had to pick on D a lil bit there Hope everyone is having a good day.

[kelkel]

Pounding coffee. Coffee is washing down the 3 Chick Filet chicken n egg sandwiches for lunch #1. Heading down for back shortly if I can at least burp or maybe poop. One or the other.....not sure yet.

[clarky.]

Did Mrs. AG put you up to that? I told her those international calls ain't cheap.

Hahaha she said that's why she sends you out to do all those hours at work, to pay the phone bill. Na, joking mate she tx'd me .

[clarky.]

Hi fellas/ladies, first off Kel! Ffs they front raises are hard. (Good though) I did them just like you said hands at 10-2 and i was letting the plate well the bottom of the plate come down level with the waist hight, arms were horizontal then up so i could see through. By fuck the strain on the front delts is something els,
It's really TUT because you really do lose tention when you let it come right down but doing it whis was you don't.
Thanks big man.