**Marcus's HIT Dungeon**

[Capebuffalo]

Afternoon fellas/ladies, just back. I did arms and it went great.

Standing db curls 3 sets 8-10 weight up but not new

Incline db curls 3 sets DD 6-8 ^^^^

Hanging ez bar curls 3 sets 12-15

Db preacher 1 set on left 2 on right

Behind back bb wrist curls 3 sets

Behind head db tri ex 2 sets 10 ish

French press 2 sets 8-10

Tri pd 2 sets cable 8-10. Straight bar

Behind head tri ex cable 2 sets 6-8. V bar

Done.
This will be will till mon/tue fellas i am pure exhausted. I am doing nothing all wk end, i go back to work on monday and i really don't want to. Think the mrs wants to go look at cars the mora but that will be it.

You have to be a Cyborg.

[almostgone]

You have to be a Cyborg.

....in a kilt.

[clarky.]

You have to be a Cyborg.

Lol, i wish i was Cape. I just let my mind go and use it to train. Marcus has taught me to do this, i drive the hurt and anger in to my session.

I need a good few days now to rest, i am totally drained.

[clarky.]

....in a kilt.

[almostgone]

Lol, i wish i was Cape. I just let my mind go and use it to train. Marcus has taught me to do this, i drive the hurt and anger in to my session.

I need a good few days now to rest, i am totally drained.

Rest well, Clarky!

[Capebuffalo]

....in a kilt.

He’s got the legs for it.

[almostgone]

He’s got the legs for it.

I hear his secret is squats, deads, and lunges in a kilt...just a kilt.

[marcus300]

Lol, i wish i was Cape. I just let my mind go and use it to train. Marcus has taught me to do this, i drive the hurt and anger in to my session.

I need a good few days now to rest, i am totally drained.

Your doing well mate. Intensity king at the moment you Scottish cunt

[marcus300]

I hear his secret is squats, deads, and lunges in a kilt...just a kilt.

Lol lol lol

[almostgone]

Your doing well mate. Intensity king at the moment you Scottish cunt

He is one tough fvcker, for sure! He is solid and totally legit.

[marcus300]

He is one tough fvcker, for sure! He is solid and totally legit.

Those Scottish sods are hard fuks. I heard he drinks iron bru aswell

[almostgone]

Ok, time for me to do my old man dosage of GH and then bedtime for me. Need to be back at work in about 10 or 11 hours. No lifting tonight, but maybe some stretching. Think I will jump into squats tomorrow night.

[clarky.]

your some fellas.

[kelkel]

Afternoon boys and girl! Therapy this morning. PT guy said he could cut me loose if I wanted but I'm a bit hesitant just yet especially since I'll be able to start light squats this Tuesday. Decided I'll go in once per week for a few more weeks after leg workouts and see how things go. Progress! Then had to come home and shovel some snow which is always F'n lovely. I really hate winter.

Pounded some coffee and now it's time for some back work! Check back later!

[clarky.]

Afternoon boys and girl! Therapy this morning. PT guy said he could cut me loose if I wanted but I'm a bit hesitant just yet especially since I'll be able to start light squats this Tuesday. Decided I'll go in once per week for a few more weeks after leg workouts and see how things go. Progress! Then had to come home and shovel some snow which is always F'n lovely. I really hate winter.

Pounded some coffee and now it's time for some back work! Check back later!

Good news big guy, see never took long. You never do, very smart man.

[NACH3]

Good news big guy, see never took long. You never do, very smart man.

sure is and knows his body

[tarmyg]

Lol, i wish i was Cape. I just let my mind go and use it to train. Marcus has taught me to do this, i drive the hurt and anger in to my session.

I need a good few days now to rest, i am totally drained.

Maybe rest until March 27, just a suggestion as do you look a bit tired!

[GirlyGymRat]

Morning people

Feeling sore all over but a nice sore

❤️ that feeling

[GirlyGymRat]

Nice session Clarky!

[GirlyGymRat]

Feeling

At grocery store...3 able bodied women approx ages 45, 30, 15 trolling around in power carts. The oldest was obese and the others working towards it.

I don’t know why it bothers me soooo much. I’m thinking of who lost legs , feet and ones that no longer work. And then I see a couple in late 60s pushing their cart!!! They are lean - I see them workout at my gym.

Lazy. Smh

Rant over!!!

[GirlyGymRat]

Finished detox! Reg workouts start tomorrow!

Did Pilates at home today!

[almostgone]

Afternoon boys and girl! Therapy this morning. PT guy said he could cut me loose if I wanted but I'm a bit hesitant just yet especially since I'll be able to start light squats this Tuesday. Decided I'll go in once per week for a few more weeks after leg workouts and see how things go. Progress! Then had to come home and shovel some snow which is always F'n lovely. I really hate winter.

Pounded some coffee and now it's time for some back work! Check back later!

Damn, Kel. I thought I healed somewhat quickly, but you mend really f-in fast. Glad to hear it and one more week with the PT is always a good idea.

[almostgone]

Getting ready for work in a bit.

[MuscleScience]

I hear his secret is squats, deads, and lunges in a kilt...just a kilt.

[kelkel]

Damn, Kel. I thought I healed somewhat quickly, but you mend really f-in fast. Glad to hear it and one more week with the PT is always a good idea.

Oh I'm going to probably see him once per week for multiple more weeks as long as insurance is paying. It's only 5 minutes from home so very easy. Yes, he mentioned healing quick the last time as well as this time. Said the added rehab work at home improves it greatly but most people don't put in the work.

[almostgone]

Oh I'm going to probably see him once per week for multiple more weeks as long as insurance is paying. It's only 5 minutes from home so very easy. Yes, he mentioned healing quick the last time as well as this time. Said the added rehab work at home improves it greatly but most people don't put in the work.

Nice. I would defo do the same while it was the insurance's dime. I've always been decent about consistency with my strengthening exercises, it's the stretching that I need to address.

[almostgone]

Ok, time to get moving and go make stuff out of metal. Hopefully no breakdowns, just get started on a project.

[almostgone]

Ok, so Terry Hollands may be doing a bodybuilder show if the dates line up for him. Man, one hell of a transformation!

[marcus300]

Ok, so Terry Hollands may be doing a bodybuilder show if the dates line up for him. Man, one hell of a transformation!

I heard he was slimming down. Looks well and some transformation

[almostgone]

I heard he was slimming down. Looks well and some transformation

Awesome job!!!! If I remember correctly, he was talking about doing Giants Live UK as well? Lots of respect for the man. He's always such a nice guy and seems very humble.

[clarky.]

Morning fellas/Girly, in bits this morning. Had a long long lie in ma scratcher. Not sleeping just not getting up lol.
Time to get fed and watered now though, am starving and the mrs wants to go and look at cars.

[almostgone]

Morning fellas/Girly, in bits this morning. Had a long long lie in ma scratcher. Not sleeping just not getting up lol.
Time to get fed and watered now though, am starving and the mrs wants to go and look at cars.

You need some solid rest, buddy. Maybe you can talk her into looking at them online while you sleep for a bit?

[clarky.]

You need some solid rest, buddy. Maybe you can talk her into looking at them online while you sleep for a bit?

A know mate, she knew what she wanted so there was no fucking about.

We went there got a shot of the car went for lunch then took it back. Sorted the stuff so all was good. Back home now and not moving lol well for food

[TRA]

Morning ladies and gents. Good arm session last night with the little lady in the back yard. Used my adjustable DB for bis/tris. Can’t seem to get bis up no matter what I do. Can get them sore at all. I work them secondarily on back day, then on bis/tris day do standing DB curls, concentration curls, hammer curls. Doing HIT at the moment and get a crushing pump but never sore and growth is so slow. A buddy at the gym checked them out when I complained and said due to shape I just won’t ever have huge protruding bis. Awesome.

Have the kiddos this weekend so doing domestics with the fiance. Rest day, maybe a hike, chest tomorrow.

Think I need to add bis to back day and hit them on arm day as well? Just started a body recomp with test/var so have the recovery for 2 days. Can’t hurt I guess.

In the mood to fly to Scotland and get lost on the Isle of Skye. Could do with about a week of no human contact, weights, food and rest.

Hope it’s a good one for all of you.

[clarky.]

Morning ladies and gents. Good arm session last night with the little lady in the back yard. Used my adjustable DB for bis/tris. Can’t seem to get bis up no matter what I do. Can get them sore at all. I work them secondarily on back day, then on bis/tris day do standing DB curls, concentration curls, hammer curls. Doing HIT at the moment and get a crushing pump but never sore and growth is so slow. A buddy at the gym checked them out when I complained and said due to shape I just won’t ever have huge protruding bis. Awesome.

Have the kiddos this weekend so doing domestics with the fiance. Rest day, maybe a hike, chest tomorrow.

Think I need to add bis to back day and hit them on arm day as well? Just started a body recomp with test/var so have the recovery for 2 days. Can’t hurt I guess.

In the mood to fly to Scotland and get lost on the Isle of Skye. Could do with about a week of no human contact, weights, food and rest.

Hope it’s a good one for all of you.

Stunning TR.

[GirlyGymRat]

Afternoon!

Leg day. Didn’t go crazy since it’s been awhile. One hour yoga and 20 min incline treadmill. Even took in the whirlpool.

❤️ weekends!

[clarky.]

Afternoon!

Leg day. Didn’t go crazy since it’s been awhile. One hour yoga and 20 min incline treadmill. Even took in the whirlpool.

❤️ weekends!

Have a nice one Girly.

[kelkel]

Even took in the whirlpool.

Pics?

[kelkel]

Nice. I would defo do the same while it was the insurance's dime. I've always been decent about consistency with my strengthening exercises, it's the stretching that I need to address.

Funny you mention stretching. As bad as I've always thought my flexibility was he says no, it's really not to bad. He stretches both hams for me at every appt and the main one that I think is most effective is, I'll try to describe it:

I'm on a table, he actually stands on a stool next to the table. He puts my leg (ankle) on his shoulder and slowly works the stretch, then I have to pull down for maybe five seconds and he then stretches it again even further. This is repeated multiple times for each leg. Seriously works great and stretches me further than I ever thought possible.

[GirlyGymRat]

Funny you mention stretching. As bad as I've always thought my flexibility was he says no, it's really not to bad. He stretches both hams for me at every appt and the main one that I think is most effective is, I'll try to describe it:

I'm on a table, he actually stands on a stool next to the table. He puts my leg (ankle) on his shoulder and slowly works the stretch, then I have to pull down for maybe five seconds and he then stretches it again even further. This is repeated multiple times for each leg. Seriously works great and stretches me further than I ever thought possible.

Massage therapists do this stretch for me! yoga! Today we did frog pose. Opens hips. We held pose fairly long. Try it!