**Marcus's HIT Dungeon**

[clarky.]

Hi big man.

[clarky.]

Hi fellas/Girly, did chest the night, went good.

Slight incline db press 2 sets drop 1 set

Slight incline db fly 3 sets

Flat db fly 2 sets

Incline hammer press 2 sets

Pec dec 3 sets

Done.

[almostgone]

Good rest today. Headed to the shop in a bit.

[almostgone]

Page 1400. Nice!

[almostgone]

Crunches - 165
WG overhand pulldown- 3 w/u, Work- 6+, rest pause, 3+, rest pause, 1+ w/ slow 10 count negative on partial reps.
D ring bar pulldown - 1 w/u, Work- 5+, rest pause, 2+, drop, 4+ w/ a slow 10 count negative on partial reps.
Tbar rows- 2 w/u, Work 1- 8, drop weight, Work 2 - 10.
Simultaneous d'bell rows - Work - 9, rest pause, 5.
Low pulley rows w/ V handle - 1 w/u, Work - 5, drop, 7.

No deads or hypers tonight. Left hamstring is being a wuss.

49 minutes.

[almostgone]

Pretty good video with Mark Bell.

https://youtu.be/Cf6n4D22zvE

[clarky.]

Morning fellas/Girly, chest is so so the day. I'll feel it the mora i always get doms with chest.
Back for me the mora, need to finish ma kitchen the day/night so no session.

[marcus300]

Pretty good video with Mark Bell.

https://youtu.be/Cf6n4D22zvE

Watching now

[marcus300]

Back

Wide grip pulldowns to the front
3 warm up sets with stretches
2 working sets

Seated hammer strength rows
2 feel sets - high end rep range
1 working set plus 2 rest pause

Underhand hammer strength pulldowns
2 feel sets
1 working set plus 2 rest pause

BB bent over rows
2 feel sets
1 working sets to failure

straight arm pulls
2 working sets- high end

hypers
3 sets

abs
crunches
leg raises

[hollowedzeus]

Back

Wide grip pulldowns to the front
3 warm up sets with stretches
2 working sets

Seated hammer strength rows
2 feel sets - high end rep range
1 working set plus 2 rest pause

Underhand hammer strength pulldowns
2 feel sets
1 working set plus 2 rest pause

BB bent over rows
2 feel sets
1 working sets to failure

straight arm pulls
2 working sets- high end

hypers
3 sets

abs
crunches
leg raises

Do you hold a plate or bar while doing the hypers? Done them for the first time the other day. Felt better than the back extention machine

[marcus300]

Do you hold a plate or bar while doing the hypers? Done them for the first time the other day. Felt better than the back extention machine

Yes, I hold a weight and increase with sets. I wont go to heavy just enough so my lower back is taking the stress and not my hams.

[RaginCajun]

glad to see you back and lifting Marcus

hope all is well big guy!

[marcus300]

glad to see you back and lifting Marcus

hope all is well big guy!

Thank you, I'm not the same man as before but its all about keeping healthy

[Bio-Active]

Thank you, I'm not the same man as before but its all about keeping healthy

Life is all about change man. It’s all about finding other ways. I found with my recent injury change isn’t as bad as I imagined. I am focusing more on the bodybuilding aspect now. Creating muscle hypotrophy isn’t all about going heavy

[kelkel]

Good to see you back Marcus.

[almostgone]

Hah! Off work tonight unless I get a phone call and my boss is having all "emergency" calls routed through him first. Told me to enjoy a weekend for a change.
Lots of things to do and odds and ends to take care of.
Blast is kicking in nicely and I actually am getting some forearm tingling going with some grip improvement.

Chest is next in the rotation.

[almostgone]

Good to see you back Marcus.

How was your trip, Kel?

[almostgone]

Also will be headed to the fish monger in the morning. I'm hooked on blackened fish right now. Think I've eaten 4.5 lbs. since Tuesday.

[NACH3]

Just wanted to check in! Sorry it’s been so long!
I’m finally setting up my shoulder replacement- in the meantime doing what I can - pushups arms shoulders(still) and once the surgery is done I’ll be doing lots of legs to keep me sane lol
It’s great to see everyone...
btw Mark Bell is an extremely motivational person! Really like his vids lately!

Hope you all have a great weekend!

[GirlyGymRat]

Nice to see Marcus and Nach back! hope you are doing well. Missed a few days of workouts cuz tummy upset and kinda dragging so going to bed earlier.

Gym today was 1/2 boot camp conditioning and hour yoga.

----//////------


if you guys could provide thoughts/experience in my post in supplements, I'ld be grateful.

https://forums.steroid.com/supplemen...ulinomics.html

[kelkel]

How was your trip, Kel?

It was good! Monkeys, Iguanas, etc were everywhere. Pretty cool to see them running all around.

[almostgone]

It was good! Monkeys, Iguanas, etc were everywhere. Pretty cool to see them running all around.

Nice! That would total tranquility for me.

[almostgone]

You know this weekend off thing is kind of nice. I cleaned up in the shop some, drug off some of the tree branches that have been irking me, replaced the drive belt and the walking belt on my treadmill, and am almost guaranteed to be off work tonight. Next time this opportunity comes up, I'm going to burn a vacation day and shoot for a 3 day weekend.
Lifting early in the morning!

[almostgone]

Nice to see Marcus and Nach back! hope you are doing well. Missed a few days of workouts cuz tummy upset and kinda dragging so going to bed earlier.

Gym today was 1/2 boot camp conditioning and hour yoga.

----//////------


if you guys could provide thoughts/experience in my post in supplements, I'ld be grateful.

https://forums.steroid.com/supplemen...ulinomics.html

I'm not real up to speed on some of the big words, but it contains humulus lupulus which is hops. Hops leads to beer so that works. The other ingredient looks like it may work on the pancreas....maybe.

I'm no help, but I did read your post.

[clarky.]

Awww man, ma chest is fried. See always fucking doms with chest. Always been like this.

Hope everyone has a good safe wk end.

[GirlyGymRat]

I'm not real up to speed on some of the big words, but it contains humulus lupulus which is hops. Hops leads to beer so that works. The other ingredient looks like it may work on the pancreas....maybe.

I'm no help, but I did read your post.

I appreciate the effort!!! Thx!

[GirlyGymRat]

You know this weekend off thing is kind of nice. I cleaned up in the shop some, drug off some of the tree branches that have been irking me, replaced the drive belt and the walking belt on my treadmill, and am almost guaranteed to be off work tonight. Next time this opportunity comes up, I'm going to burn a vacation day and shoot for a 3 day weekend.
Lifting early in the morning!

Sounds like a productive day. I’m meal prepping! Necessary evil!

[almostgone]

Sounds like a productive day. I’m meal prepping! Necessary evil!

That's coming up tomorrow for me. Probably blacken enough fish for a couple of days in the oven and maybe fire up the grill to cook some chicken, beef, and veggies around dawn or a tad earlier.

[almostgone]

Awww man, ma chest is fried. See always fucking doms with chest. Always been like this.

Hope everyone has a good safe wk end.

How's the carpentry progressing, Clarky? You were hanging cabinets in your kitchen or something?

[hollowedzeus]

Morning hitters

[almostgone]

Morning, Zeus!

[hollowedzeus]

Morning, Zeus!

Hows things round Your neck of the woods big man?

[almostgone]

Hows things round Your neck of the woods big man?

Tolerable, Zeus. Lots of outdoor work to do and it seems like we will have an early spring, unless there's a drastic change in the weather; we do occasionally get a bit of snow mid to late March.
How about y'all? Things good over there?

[hollowedzeus]

Tolerable, Zeus. Lots of outdoor work to do and it seems like we will have an early spring, unless there's a drastic change in the weather; we do occasionally get a bit of snow mid to late March.
How about y'all? Things good over there?

Riding out the storm here lol. Got some changes to make in my career direction so not particualrlu looking forward to that. Just plodding along really. Bit of ice this morning, love having the numb hands when scraping your car.
Absolutely fed up of the winter, bring on summer

[almostgone]

Off to the shop.

[almostgone]

Hmm, left arm is almost trying to cooperate for a change. . Still running more volume on some thing; seems like it takes forever to recover from damage to a nerve.

Incline flyes into presses - 3 w/u, Work 1 - 6 flyes, 3+ presses. Drop a little weight. Work 2 - 5 flyes, 5 presses. Drop a bit more. Work 3 - 6 flyes, 5 presses w/ a 5 count negative on last rep.
Incline presses w/ parallel grip - Work - 5+ reps.
Flat flyes into presses - 3 w/u, Work 1 - 6 flyes, 4+ presses. drop, Work 2 - 6 flyes, 4 presses. drop, 6 flyes, 5 presses w/ 10 count negative on the last rep.
2 sets of wrist curls palms up and palms down w/ a dry Oly bar to failure straight into seated hammer curls to failure.

42 minutes.

[almostgone]

Hmm, left arm is almost trying to cooperate for a change. . Still running more volume on some thing; seems like it takes forever to recover from damage to a nerve.

Incline flyes into presses - 3 w/u, Work 1 - 6 flyes, 3+ presses. Drop a little weight. Work 2 - 5 flyes, 5 presses. Drop a bit more. Work 3 - 6 flyes, 5 presses w/ a 5 count negative on last rep.
Incline presses w/ parallel grip - Work - 5+ reps.
Flat flyes into presses - 3 w/u, Work 1 - 6 flyes, 4+ presses. drop, Work 2 - 6 flyes, 4 presses. drop, Work 3 - 6 flyes, 5 presses w/ 10 count negative on the last rep.
2 sets of wrist curls palms up and palms down w/ a dry Oly bar to failure straight into seated hammer curls to failure.
Very short breaks between sets.
42 minutes.

[marcus300]

Morning people

Ive got work calling me so for 2 days looks like I may be out of it but going training this morning and will report back last

[almostgone]

Morning, Marcus!

[kelkel]

Morning people!