**Marcus's HIT Dungeon**

[kelkel]

Donated blood this afternoon. Went well

Meaning you didn't make a mess?

[almostgone]

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!

Looks solid to me, Kel!

[almostgone]

My arms are nuked. Shoulders will have to hold until tonight or in the morning.


Morning, everyone.

[DCI]

Back today chest is nicely sore too

[Back In Black]

Decided, going forward, to train legs at my old dungeon gym, it has much better leg kit than the ‘other’ gym I’m a member at

[NACH3]

whats up BIB Marcus AG Cape D Song Clarky Kel and gang

hit back yesterday not much time but did the trick for sure

CG Pulldowns
3 w/u's
2w heavy DD

Bent over rows
2w @ 275 DD

one arm rows s/s'd w/seated CG rows
1w DD each

long bar rows elbows flared for top of back
2w drop

weighted hypers

[almostgone]

Decided, going forward, to train legs at my old dungeon gym, it has much better leg kit than the ‘other’ gym I’m a member at

What's going on in the picture that has the sign saying "use fingerprint block to authorise entry"? Looks like a lot of nice equipment, BIB!

[kelkel]

Looks like a solid gym BIB!

[NACH3]

whats up fellas i hit arms today since my shoulder was killin me but was strong on my lifts

HIT all the way

seated DB curls
w/u's
1w(60s)drop(50s)drop 40s) great pump to start

EZ bar WG curls
1w DD

hammers
ran rack whew

straight bar curls
1w3 drops

CG bench
275 8/225 x2 10/6 shoulder was crackin and poppin so stopped w/pressing

skull crushers
2w heavy dropped x2 dropped x2 burn eye ball shakes on these

seated weighted dips
2w heavy(305) 10/6 3 drops

straight bar pushdowns
1w DD

35 min and filling out real nicely while keeping waist line at around 31-32"

[DCI]

Nice work out big nach

[NACH3]

Nice work out big nach

Thanks D

[kelkel]

Shoulders and Tri's today. Figured I'd do something different and it felt great. Did giant sets for delts and it did it's job.

After warming up on all movements:

Side laterals - 12-15 reps
Smith front press - 8-10 reps
Rears delts - 10 + reps to failure

No rest between sets. Did the laterals in front of the smith. Set the dumbells down, sat down and did the pressing. When done leaned over and grabbed the same bells for rear delts. 4 rotations of the above. Really felt great. Nice change of pace.

Followed with triceps:

Pushdowns - 3 sets 10-12 reps
Leaning overhead extensions on smith: 3 sets
Rope pushdowns: 3 sets 8-10 reps twisting to palms flat at full extension. This little move adds a ton to the movement. Try it.

Good day!

[NACH3]

Shoulders and Tri's today. Figured I'd do something different and it felt great. Did giant sets for delts and it did it's job.

After warming up on all movements:

Side laterals - 12-15 reps
Smith front press - 8-10 reps
Rears delts - 10 + reps to failure

No rest between sets. Did the laterals in front of the smith. Set the dumbells down, sat down and did the pressing. When done leaned over and grabbed the same bells for rear delts. 4 rotations of the above. Really felt great. Nice change of pace.

Followed with triceps:

Pushdowns - 3 sets 10-12 reps
Leaning overhead extensions on smith: 3 sets
Rope pushdowns: 3 sets 8-10 reps twisting to palms flat at full extension. This little move adds a ton to the movement. Try it.

Good day!

i love tri setting medial/front/and rear delts weird b/c its always in a 4 set rotation too when i do it - MP's arent going well for me atm though

[Back In Black]

What's going on in the picture that has the sign saying "use fingerprint block to authorise entry"? Looks like a lot of nice equipment, BIB!

This gym is set back in the mid 80’s I reckon which is why I like it. But is has fingerprint ID technology for entry!

Looks like a solid gym BIB!

It’s a proper old ‘dirty’ gym. Loads of weights, loads of kit, there is another floor above so loads of space. Loads of big guys a lot of whom are real hard cunts and like to act that way so you need to be careful what time you go else it’s no fun at all.

It’s bargainous too!

[Capebuffalo]

This gym is set back in the mid 80’s I reckon which is why I like it. But is has fingerprint ID technology for entry!



It’s a proper old ‘dirty’ gym. Loads of weights, loads of kit, there is another floor above so loads of space. Loads of big guys a lot of whom are real hard cunts and like to act that way so you need to be careful what time you go else it’s no fun at all.

It’s bargainous too!

Go in the morrow and slap the biggest right proper cunt in there. You won’t have any trouble with the daffy birds after that.

[NACH3]

whats up fellas - arms are torched very sore

gotta get some coffee

[almostgone]

Sipping on some water. Have fasting labs later this morning: CBC, CMP, E2, SHBG, ferritin, total and free T, etc.
Headed for a decent meal afterwards.

[songdog]

Good Morning Marcus and the rest of the crew.

[clarky.]

Afternoon fellas, hope everyone is well. Did arms yesterday, the last time I trained I think it was Christmas eve a think. Personal things, back now though.

[almostgone]

Hmm, that panel required more blood than I recall.
Headed to Clemson for food...and maybe watch the ladies.

[almostgone]

Ahh, much better. Fasting sucks.

Had a 12 oz. sirloin, salad w/ no dressing, and sweet potato w/o butter. The waitress tried to get me to try a sweet potato w/ butter, marshmallows, and caramel syrup. I must have made a godawful face when she described the loaded sweet potato because she broke out laughing. Decided to have a shot of sour mash afterwards since it is a bit chilly and I'm still wearing a T shirt and shorts. Waitress upgraded it to a double on the house, so not a bad day at all.
Back at home and Mrs. AG is going shopping w/ a friend so I am going to be lazy for a few hours.

Hopefully, the phlebotomist drew plenty of blood. I was thinking she filled more vacutainers than last time, but last time they screwed up and didn't draw enough blood. Had to wait an extra week for free T and E2.

[marcus300]

This gym is set back in the mid 80’s I reckon which is why I like it. But is has fingerprint ID technology for entry!



It’s a proper old ‘dirty’ gym. Loads of weights, loads of kit, there is another floor above so loads of space. Loads of big guys a lot of whom are real hard cunts and like to act that way so you need to be careful what time you go else it’s no fun at all.

It’s bargainous too!

They are the best ones mate. Looks alot nicer than mine just go in and do some lifting usually that turns heads.

[almostgone]

LOL, I am as laid back as an ironing board; feels good to relax. Watching 2014 WSM. Still waiting on a guy to get me copies of the finals for WSM 2015-2017.
Probably get up early morning-ish, throw on the sweats and go hit the shop to work shoulders. Shoulder has been getting less uncomfortable and slowly, I mean slowly, trying to get back right!
Think the GH is helping to a degree. Only running 1.8 iu.

For everyone going out this weekend to celebrate, shop, or WTF ever, please be safe. Wear your seatbelts and be aware of where you are. There's more losers/idiots out right now, especially for the holiday.


Marcus, you were right. The other half of that prescribed Flexeril did the trick.

[marcus300]

AG lol lol

Not been training due to work schedule so not sure when I can get back in, think its going to be Tuesday morning before I can make it. Will be chilling over the wkend not doing much

[DCI]

Hit shoulders and arms today last day til 23rd of january before i train again.

Due to holidays and work commitments so smashed the fuck outta em.

[kelkel]

Sipping on some water. Have fasting labs later this morning: CBC, CMP, E2, SHBG, ferritin, total and free T, etc.
Headed for a decent meal afterwards.

You really don't need to cut out water intake.

[almostgone]

You really don't need to cut out water intake.

LOL, about 5 sips and I'm through a .5L bottle.


Edit: Also, it's a 45-50 min. ride to the LabCorp center. If drink water @ my normal rate, I have to stop to p!ss at least once.

[kelkel]

LOL, about 5 sips and I'm through a .5L bottle.


Edit: Also, it's a 45-50 min. ride to the LabCorp center. If drink water @ my normal rate, I have to stop to p!ss at least once.

Just to many people panic over it and end up dehydrated which skews some of their labs, then they wonder why!

[almostgone]

Just to many people panic over it and end up dehydrated which skews some of their labs, then they wonder why!

Very true!

[marcus300]

Had a serious workout this morning guys, gym was full and all eyes on me felt good to be back turning heads

Biceps triceps and forearms

Have a good one crew and Marcus loves you all

[GirlyGymRat]

Returning well rested. Taking another 5 days off during detox and then back to gym! Looking forward to 2018!!!

HNY all!!!

[clarky.]

Hi fellas,/ladies, no training for me the day. Off till wed that's when the gyms open again.

I wish everyone a very happy new year. Hope all are safe and have good health.

[kelkel]

Happy New Year boys and girl! Make it a great one!

[hollowedzeus]

Happy new year guys

[almostgone]

Dang, I slept right through it. Happy New Year!

[marcus300]

Thank fuk thats over



Anyway arm's are fuked. Sore all over feels nice.

[NACH3]

happy happy all!!

whats up Marcus and gang - you back to Hit all the way i see your turning heads - did my w/e in jail for DUI(sober and feeling great going on 3 months now) from August i was turning heads in there full of cunts too lolol - im back to HIT just going a tad past 12 reps(6-10 on first working then dropping its good to be back thats for sure

Last w/o I did what Kel did for delts - 5 rounds non stop for side laterals/rear delts/front raises then pressed light

tri-set

seated side laterals into lying face down on incline for rears into BB front raises no rest

smith presses

then rev pec deck w/ R arm only x3

rev flys

tore up - hitting chest or arms today was off for 2 days feeling good fellas

[songdog]

I hope everyone had a great New Years I know it came in cold here tried of the -0 temps! But lets all have a great 2018!

[kelkel]

It's a new year. Make some progress, achieve a goal, grow something! Lets do this.



Chest and Bi's for me today!

[GirlyGymRat]

Focus today on upper body due to torn meniscus. Hit shoulders harder than back, chest and biceps. Finished with 20 min inclined treadmill.

3 day detox starts tomorrow which means no heavy workout until Friday.

I’m intending to lose between 20 and 25 lbs. the first 15 will be easier then the last 10/5.

My focus this year is BALANCE. That’s my one word.

Cheers!!!