Like Tree79787Likes

Thread: **Marcus's HIT Dungeon**

  1. #52601
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    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!

  2. #52602
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Never looked into tapatalk Cape. Maybe it's time.
    -*- NO SOURCE CHECKS -*-

  3. #52603
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    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.

  4. #52604
    Capebuffalo's Avatar
    Capebuffalo is offline - MONITOR -
    Join Date
    Oct 2011
    Location
    Defiling Myself
    Posts
    23,221
    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
    songdog, almostgone, Cuz and 2 others like this.

  5. #52605
    tarmyg's Avatar
    tarmyg is offline Knowledgeable Member
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Blog Entries
    162
    Quote Originally Posted by kelkel View Post
    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.
    Capebuffalo likes this.

  6. #52606
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Quote Originally Posted by tarmyg View Post
    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.
    -*- NO SOURCE CHECKS -*-

  7. #52607
    DCI's Avatar
    DCI
    DCI is offline Productive Member
    Join Date
    Jul 2008
    Posts
    9,657
    Legs and a bit of traps tonight can't go tomorrow so have to combo them
    songdog, almostgone, Cuz and 2 others like this.

  8. #52608
    songdog's Avatar
    songdog is offline ARs TOP DOG ~ MONITOR ~
    Join Date
    Jun 2009
    Posts
    13,686
    Good morning everyone! RAIN summer about over and never really started up here:/
    DCI, almostgone, Cuz and 3 others like this.

  9. #52609
    Cuz's Avatar
    Cuz
    Cuz is offline VET
    Join Date
    May 2013
    Location
    No source checks
    Posts
    8,003
    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., Capebuffalo and NACH3 like this.

  10. #52610
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    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.
    Capebuffalo, NACH3 and almostgone like this.

  11. #52611
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    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.
    NACH3, Capebuffalo and almostgone like this.

  12. #52612
    DCI's Avatar
    DCI
    DCI is offline Productive Member
    Join Date
    Jul 2008
    Posts
    9,657
    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.
    clarky. likes this.

  13. #52613
    Capebuffalo's Avatar
    Capebuffalo is offline - MONITOR -
    Join Date
    Oct 2011
    Location
    Defiling Myself
    Posts
    23,221
    Quote Originally Posted by kelkel View Post
    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.

  14. #52614
    Capebuffalo's Avatar
    Capebuffalo is offline - MONITOR -
    Join Date
    Oct 2011
    Location
    Defiling Myself
    Posts
    23,221
    Damn Clarky. Shitty day mate.
    clarky. likes this.

  15. #52615
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by DCI View Post
    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.

    Quote Originally Posted by Capebuffalo View Post
    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.

  16. #52616
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Quote Originally Posted by Capebuffalo View Post
    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.
    -*- NO SOURCE CHECKS -*-

  17. #52617
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Quote Originally Posted by clarky. View Post
    What a fucking back session i had.
    Bet you killed it after that F'n day.
    clarky. likes this.
    -*- NO SOURCE CHECKS -*-

  18. #52618
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by kelkel View Post
    Bet you killed it after that F'n day.
    I did big man, i sure did.
    NACH3 and almostgone like this.

  19. #52619
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    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

  20. #52620
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Sound Nach, nice session big guy.
    NACH3 likes this.

  21. #52621
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Night fallas/ladies, am out.
    almostgone likes this.

  22. #52622
    Capebuffalo's Avatar
    Capebuffalo is offline - MONITOR -
    Join Date
    Oct 2011
    Location
    Defiling Myself
    Posts
    23,221
    Quote Originally Posted by kelkel View Post
    Not just for phones right? I'm only on site on a desk top.
    Pretty sure. It just links to the forum.

  23. #52623
    DCI's Avatar
    DCI
    DCI is offline Productive Member
    Join Date
    Jul 2008
    Posts
    9,657
    Ahh mouthy dub no doubt man.
    clarky. likes this.

  24. #52624
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    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...
    -*- NO SOURCE CHECKS -*-

  25. #52625
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by kelkel View Post
    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.
    almostgone and songdog like this.

  26. #52626
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    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, NACH3 and songdog like this.

  27. #52627
    almostgone's Avatar
    almostgone is offline AR-Platinum Elite- Hall of Famer
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,402
    Quote Originally Posted by clarky. View Post
    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., NACH3 and songdog like this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  28. #52628
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by almostgone View Post
    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 and hollowedzeus like this.

  29. #52629
    almostgone's Avatar
    almostgone is offline AR-Platinum Elite- Hall of Famer
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,402
    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.
    songdog likes this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  30. #52630
    almostgone's Avatar
    almostgone is offline AR-Platinum Elite- Hall of Famer
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,402
    Quote Originally Posted by clarky. View Post
    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. likes this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  31. #52631
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by almostgone View Post
    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.
    almostgone likes this.

  32. #52632
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by almostgone View Post
    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 likes this.

  33. #52633
    almostgone's Avatar
    almostgone is offline AR-Platinum Elite- Hall of Famer
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,402
    Quote Originally Posted by clarky. View Post
    Mind your health mate.
    Did Mrs. AG put you up to that? I told her those international calls ain't cheap.
    clarky. likes this.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  34. #52634
    AKD_FitChick's Avatar
    AKD_FitChick is offline Female Member
    Join Date
    Apr 2016
    Location
    West Coast
    Posts
    1,316
    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

  35. #52635
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    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
    almostgone, DCI, songdog and 4 others like this.

  36. #52636
    songdog's Avatar
    songdog is offline ARs TOP DOG ~ MONITOR ~
    Join Date
    Jun 2009
    Posts
    13,686
    Quote Originally Posted by AKD_FitChick View Post
    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
    clarky. and NACH3 like this.

  37. #52637
    songdog's Avatar
    songdog is offline ARs TOP DOG ~ MONITOR ~
    Join Date
    Jun 2009
    Posts
    13,686
    Good morning everyone just had to pick on D a lil bit there Hope everyone is having a good day.

  38. #52638
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    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.
    -*- NO SOURCE CHECKS -*-

  39. #52639
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by almostgone View Post
    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 .

  40. #52640
    clarky. is offline MONITOR
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    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.
    AKD_FitChick, Igifuno and NACH3 like this.

Thread Information

Users Browsing this Thread

There are currently 573 users browsing this thread. (0 members and 573 guests)

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •