**Marcus's HIT Dungeon**

[almostgone]

About time to get off my lazy ass here in a bit. I did get some online labwork ordered and have it scheduled for Friday.

[clarky.]

Hi fellas, well santa will be here shortly.

[almostgone]

Ok, back from Christmas ritual @ sister-in-law's house. Not nearly as many people as usual, so I didn't scream like Homer Simpson and run through the nearest wall.

Got legs in earlier and they are nuked. Only had a few twinges in the hammy and glute, so I may have caught that in time. Just need to improve my flexibility and mobility.

Crunches - ~ 150
Leg extensions- 2 w/u, Work- 20+ reps, rest pause, 9+ reps, rest pause, 4+ reps. Slow 10 count hold on the partial reps.
Hack squats - 2 w/u, Work- 10 reps, rest pause, 5 reps.
Reverse hacks - 1 w/u, Work- 10 reps.
Leg press - 1 w/u, Work 1 (feet wide) - 12 reps, Work 2 - (feet narrow) - 10 reps, rest pause, 5 reps.
Standing calf raises w/ double pump at the top - Work1 - 12 reps, rest pause, 6 reps, rest pause, 4 reps. Dropped some weight. Work 2 - 11 reps.
Seated leg curls - Work- 12 reps. Was hesitant to do these, so I just straight set them.

64 minutes total.

[DCI]

Merry new year guys. Hope you are all having a great day.

[clarky.]

Ok, back from Christmas ritual @ sister-in-law's house. Not nearly as many people as usual, so I didn't scream like Homer Simpson and run through the nearest wall.

Got legs in earlier and they are nuked. Only had a few twinges in the hammy and glute, so I may have caught that in time. Just need to improve my flexibility and mobility.

Crunches - ~ 150
Leg extensions- 2 w/u, Work- 20+ reps, rest pause, 9+ reps, rest pause, 4+ reps. Slow 10 count hold on the partial reps.
Hack squats - 2 w/u, Work- 10 reps, rest pause, 5 reps.
Reverse hacks - 1 w/u, Work- 10 reps.
Leg press - 1 w/u, Work 1 (feet wide) - 12 reps, Work 2 - (feet narrow) - 10 reps, rest pause, 5 reps.
Standing calf raises w/ double pump at the top - Work1 - 12 reps, rest pause, 6 reps, rest pause, 4 reps. Dropped some weight. Work 2 - 11 reps.
Seated leg curls - Work- 12 reps. Was hesitant to do these, so I just straight set them.

64 minutes total.

Nice, and Nice session mate. Merry Christmas AG i hope you and mrs AG have a nice quiet day.

[almostgone]

Nice, and Nice session mate. Merry Christmas AG i hope you and mrs AG have a nice quiet day.

You too buddy!

[NACH3]

Merry Merry all it was great watching the lil ones(gf's girls open up their presents as well my gf opening up hers - first real X-Mas as a "Father Figure" wouldnt trade it for anything!!!

[almostgone]

Merry new year guys. Hope you are all having a great day.

Merry Christmas and a happy upcoming year to you as well, DCI!

[almostgone]

Merry Merry all it was great watching the lil ones(gf's girls open up their presents as well my gf opening up hers - first real X-Mas as a "Father Figure" wouldnt trade it for anything!!!

Awesome, Nach! Enjoy it.

[NACH3]

Awesome, Nach! Enjoy it.

I sure did - you do the same and great lift as well!!!

[DCI]

Merry Christmas and a happy upcoming year to you as well, DCI!

Thanks big man have a great day

[NACH3]

Merry new year guys. Hope you are all having a great day.

you as well D!! how's school going?

Merry Merry Buddy!

Same to Marcus Clarky AG Kel Song Cape and gang!!!

[DCI]

you as well D!! how's school going?

Merry Merry Buddy!

Same to Marcus Clarky AG Kel Song Cape and gang!!!

Once I pass my accounting I will be very happy as I was dying sick when I did my exams with a stomach virus it was hideous.


Thanks for asking man

[Capebuffalo]

I hope everyone is as miserable as I am. I think my belly is going to bust. I’ve never had a honey baked turkey before. Damn. Chocolate pie and apple pie. Collard greens green beans stuffing mashed potatoes fried okra. Merry Christmas you hard hitting crew.

[almostgone]

Merry Christmas to you, Cape! Sirloin filet, bunch of pole beans, and sweet potatoes for me. The outhouse will catch hell later.

[almostgone]

Pretty good video, although it's a year or so old? :
https://youtu.be/esxaLZoSSRM

If you don't want to watch all of it, check out the bit @ around the 19:56 mark. Shows Nick Best, his wife Callie (Marunde) Best and their children. Think it's really cool how the whole family is into fitness and lifting of one form or another.

[Capebuffalo]

Merry Christmas to you, Cape! Sirloin filet, bunch of pole beans, and sweet potatoes for me. The outhouse will catch hell later.

Merry Christmas AG. Hope Santa was good to you and Mrs. AG

[marcus300]

Humbug

[marcus300]

Rant#

What ever happened to hard fuking work consistently year after year couple with a diet and heavy intense training. Relying on AAS and all the other compounds to become what???? pro lol lol lol lol pull the fuking other one.

I laugh out loud daily at this forum these days fuk me

A good fuking workout and I mean to the edge and back would kill most but lets take gallons of gear that will change me into a beast "wrong"

come off and you'll see where it all goes

Pricks and cunts but they do make me laugh

Ever wonder why there are only a small number of freaks walking this planet!

Its like a convention of the German death camps lol lol lol lol

And breath Marcus.....................take another X its nearly over

[almostgone]

Humbug

Me too, boss, but I'm really liking the avatar! For some reason I feel, ummmm, Gothic?

[almostgone]

Rant#

What ever happened to hard fuking work consistently year after year couple with a diet and heavy intense training. Relying on AAS and all the other compounds to become what???? pro lol lol lol lol pull the fuking other one.

I laugh out loud daily at this forum these days fuk me

A good fuking workout and I mean to the edge and back would kill most but lets take gallons of gear that will change me into a beast "wrong"

come off and you'll see where it all goes

Pricks and cunts but they do make me laugh

Ever wonder why there are only a small number of freaks walking this planet!

Its like a convention of the German death camps lol lol lol lol

And breath Marcus.....................take another X its nearly over

You take one, I'll take two, I mean one mg as prescribed.

[Capebuffalo]

199.5 lbs on the button

B.B. bench 1 warm 2 working

Db incline 1 feeler 1 working (90’s)

Pec Dec burn out

[NACH3]

199.5 lbs on the button

B.B. bench 1 warm 2 working

Db incline 1 feeler 1 working (90’s)

Pec Dec burn out

nice cape

i was 197 this am ill get a few pics posted here in a few weeks just running 250mgs of test and im starting to expolde again - not been a month yet - love that muscle memory - i was gonna run something but been off waayyy too long for that and im happy with gaining 10ish lbs while keeping waist where it needs to be obliques are popping as is the serratus keep grinding brother

[almostgone]

Yawn...bedtime for me here in a few. Working day shift hours for a few days. If I sleep decently, I'll try to get down to the shop before work.

[marcus300]

Morning people..................gym this morning then I have to go and donate blood. Will report back on the gym session not sure what I will do but I am thinking shoulders and feel I need to turn the heat up a touch

[almostgone]

Morning, Marcus. Trying to decide whether to lift @ 4:30 or wait until I get off work.

Whatever I do, it will be later today when I post up. Ugh, how do you guys work daylight hours?

[almostgone]

Ok. Let's see how this goes.

[marcus300]

Alittle bit of HIT was on the cards

Shoulders

Plently of RC stretches and working of the cuffs

seated side lateral machine
3 warm up sets - needs this to get the blood flowing and went with higher end reps
2 working sets- higher end reps but did this very slow time under tension because my left RC was feeling it
1 working set to failure - went well and felt really good. When I stopped I stood up and my shoulders felt like huge boulders so I was smiling.

Viking standing shoulder press
2 feel sets - again went slow until I found a nice groove with my elbows slight closer together
2 working sets- to failure and down to halves and quarters

bent over laterals over an incline bench
2 feel sets -
2 working sets to failure- nothing specila here and didn't really feel it so I moved on and did some face pulls

face pulls
2 sets higher end reps

machine shrugs
2 feel sets slow and controlled
2 working sets to failure

I know this is unusual but dropped in some triceps

single arm cable pushdowns
2 working sets to failure plus 2 drops

seated French press single db
2 sets heavy arse weight to failure

machine dips
2 working sets to failure

[DCI]

With this fucking cold weather you have to do more to get the blood flowing which is very annoying ha.

Looks great marcus. I shall be doing chest in a while herr

[NACH3]

Hey and morning Marcus AG D Cape Song Clarky Kel and all!!!

hit chest yesterday - also pure HIT

incline hammer strength
w/u's
1w(3 +1/4 aside) for 7 drop 3 drop 2+RP1

DB flat
80s/90s(10+)
100 first working 5 drop 90s drop 80s drop 70s whew

incline unilateral incline press
1w dd

cables
out in front(high on chest)
incline flys s/s w/seated low to high

30 min was moving quickly

[songdog]

Good morning Marcus and the rest of you freaks! I trust everyone had a good Christmas

[almostgone]

Chilly this morning. Had a few snow flurries, but nothing to amount to anything. Shop thermometer was reading 29°F.
Got arms done and will post up this afternoon when I get off of work.

[Capebuffalo]

Behind the neck Military Presses

Db lateral raises

Front plate raises

Didn’t have a lot of time but did get some work in.

[kelkel]

Chilly this morning. Had a few snow flurries, but nothing to amount to anything. Shop thermometer was reading 29°F.
Got arms done and will post up this afternoon when I get off of work.

At least you don't need to ice anything down at that temperature.

[almostgone]

At least you don't need to ice anything down at that temperature.

LMAO... valid point, Kel!

[marcus300]

Donated blood this afternoon. Went well

[DCI]

Took me and hr and a half to find a gym today that was open and that was good. Eventually found one and hit chest hard and fast.

[almostgone]

Ok, this is the lift from Weds. morning.

Preacher curls - 2 w/u, Work1(L)- 9,drop,5. (R)- 9,drop,5. Work2 (L)- 6, drop, 4, and 9 forced reps w/ slow 5 count neg. (R)- 5, drop,4+ and 5 forced reps w/ slow 5 count neg.
Concentration curls - 1 w/u, Work 1 (L)- 7, drop, 4+. (R)- 5, drop, 3, drop, 3. Work 2- (L)- 6, drop, 3, and 7 forced reps w/ slow 5 count neg. (R) - 5+, drop, 3+, drop, 9 (should've rest paused this one).
Triceps pressdown w/ straight bar - 3 w/u, Work 1- 7+ w/ slow 10 count hold on partial. Work 2- 5, drop, 3+ w/ slow 10 count hold on partial. Work 3 - 5, rest pause, 2+ w/ slow 10 count hold on partial.
Close grip bench - 3 w/u, Work 1 - 6+. Work2- 7 reps.

I dropped weight between most working sets. 44 minutes, but a lot of unilateral work because of the cheap @ss, dime store left arm.

[almostgone]

Going to crash here in a bit. Would like to get shoulders in before work tomorrow morning.

[kelkel]

Legs today for me. Well, sorta. Think rehab.

5 minutes on stationary bike.
Extensions: Multiple sets of moderate to high reps with drops
Sumo style dumbell squats (wide with light dumbell)
One leg eccentric leg curls
One leg stiff leg deads with light dumbell
Calf crap.

Better than nothing!