**Marcus's HIT Dungeon**

[almostgone]

OK, I gave it a damn good effort.

Crunches - 170
Leg extensions - 2 w/u, Work - 27, rest pause, 10+ w/ 10 count hold.
Hacks- 2 w/u, Work - 12, rest pause, 4.
Reverse hacks - 1 w/u, Work - 12
Standing calf raises w/ double pump @ top- Work 1- 12, rest pause, 5. Kept the same weight. Rested minute. Work 2 - 7, rest pause, 4.
Leg press - 1 w/u, Work 1(feet wide)- 8, rest pause, 3. Work 2 (feet narrow) - 7. New weights on both of these.
Seated leg curls - Work - 14.
D'bell stiff leg deads - 1 light set of 20.

Loaded up the leg press w/ (2) - 100 pound plates, 3 plates, and a quarter on each side (720 pounds) for wide leg presses. Reps were smooth, but a little hamstring niggle.

61 minutes.

[marcus300]

OK, I gave it a damn good effort.

Crunches - 170
Leg extensions - 2 w/u, Work - 27, rest pause, 10+ w/ 10 count hold.
Hacks- 2 w/u, Work - 12, rest pause, 4.
Reverse hacks - 1 w/u, Work - 12
Standing calf raises w/ double pump @ top- Work 1- 12, rest pause, 5. Kept the same weight. Rested minute. Work 2 - 7, rest pause, 4.
Leg press - 1 w/u, Work 1(feet wide)- 8, rest pause, 3. Work 2 (feet narrow) - 7. New weights on both of these.
Seated leg curls - Work - 14.
D'bell stiff leg deads - 1 light set of 20.

Loaded up the leg press w/ (2) - 100 pound plates, 3 plates, and a quarter on each side (720 pounds) for wide leg presses. Reps were smooth, but a little hamstring niggle.

61 minutes.

Your just a fuking beast AG

[marcus300]

Resting the body for 3 days so no training. I've hammered it alot and I'm extremely stressed with work so need to repair and try and relax my mind.

Might throw in a kettle bell workout with mrs M in the next few days

[cousinmuscles]

OK, I gave it a damn good effort.

Crunches - 170
Leg extensions - 2 w/u, Work - 27, rest pause, 10+ w/ 10 count hold.
Hacks- 2 w/u, Work - 12, rest pause, 4.
Reverse hacks - 1 w/u, Work - 12
Standing calf raises w/ double pump @ top- Work 1- 12, rest pause, 5. Kept the same weight. Rested minute. Work 2 - 7, rest pause, 4.
Leg press - 1 w/u, Work 1(feet wide)- 8, rest pause, 3. Work 2 (feet narrow) - 7. New weights on both of these.
Seated leg curls - Work - 14.
D'bell stiff leg deads - 1 light set of 20.

Loaded up the leg press w/ (2) - 100 pound plates, 3 plates, and a quarter on each side (720 pounds) for wide leg presses. Reps were smooth, but a little hamstring niggle.

61 minutes.

Killer

[clarky.]

OK, I gave it a damn good effort.

Crunches - 170
Leg extensions - 2 w/u, Work - 27, rest pause, 10+ w/ 10 count hold.
Hacks- 2 w/u, Work - 12, rest pause, 4.
Reverse hacks - 1 w/u, Work - 12
Standing calf raises w/ double pump @ top- Work 1- 12, rest pause, 5. Kept the same weight. Rested minute. Work 2 - 7, rest pause, 4.
Leg press - 1 w/u, Work 1(feet wide)- 8, rest pause, 3. Work 2 (feet narrow) - 7. New weights on both of these.
Seated leg curls - Work - 14.
D'bell stiff leg deads - 1 light set of 20.

Loaded up the leg press w/ (2) - 100 pound plates, 3 plates, and a quarter on each side (720 pounds) for wide leg presses. Reps were smooth, but a little hamstring niggle.

61 minutes.

Nice session AG.

[clarky.]

Going away for the week end with the mrs, looking forward to it. I'll get back to it on sunday.

[hollowedzeus]

Going away for the week end with the mrs, looking forward to it. I'll get back to it on sunday.

Good good, where you away to?

[almostgone]

Going away for the week end with the mrs, looking forward to it. I'll get back to it on sunday.

Going fishing in the moat around of those haunted castles y'all have?

[clarky.]

Good good, where you away to?

Fort william.

[clarky.]

Going fishing in the moat around of those haunted castles y'all have?

Oh no, i don't do haunted places AG . Going up Scotland a bit to a nice hotel and going to go up Ben Nevis. Not all the way, half way lol cable car hahaha. Should get some nice pics though.

No fishing this time.

[clarky.]

Morning everyone, hope eveyone has a good safe wk end.

[hollowedzeus]

Fort william.

Nice one mate, hope you get the weather.

[almostgone]

I hate eating on the run. Just inhaled 4 pieces of blackened cod, some grilled leaks, and some sweet potato in ~ 10 minutes. Someone is going to pay for that later.

[hammerheart]

I hate eating on the run. Just inhaled 4 pieces of blackened cod, some grilled leaks, and some sweet potato in ~ 10 minutes. Someone is going to pay for that later.

I don't mind as long as it's good food. Last night I heard my gut produce inhuman noises after eating some oven baked potatoes that burn a tad too much.

[kelkel]

Shoulders / Tri's yesterday:

(after warm-ups)

Smith Press: 4 working 6-10 reps drop on last
Laterals: 4 working really strict, no momentum. 10-12 reps
Dumbell press: 3 sets 10 ish reps. Have to swing these fuckers up. Hate it but love the exercise.
Rear delts over incline: 3 sets 15 down to about 10 reps.

Pushdowns: 3 sets controlled with hard peak. 10 ish reps
Cable overhead extensions: 3 sets 10-12 reps
Rope pushdowns: 3 sets 10-15 reps supersetted with: bench dips at 15 reps each or so.

Killer pump.

[marcus300]

30 goblin squats -kettle
15 static pivot lunges with kettles
20 stiff leg deads with kettles
20 sumo squats - kettle

all at once x 3 sets - min rest between sets

[almostgone]

Shoulders / Tri's yesterday:

(after warm-ups)

Smith Press: 4 working 6-10 reps drop on last
Laterals: 4 working really strict, no momentum. 10-12 reps
Dumbell press: 3 sets 10 ish reps. Have to swing these fuckers up. Hate it but love the exercise.
Rear delts over incline: 3 sets 15 down to about 10 reps.

Pushdowns: 3 sets controlled with hard peak. 10 ish reps
Cable overhead extensions: 3 sets 10-12 reps
Rope pushdowns: 3 sets 10-15 reps supersetted with: bench dips at 15 reps each or so.

Killer pump.

Kel, you can't give the d'bells an assist/lift off with your knees?

[clarky.]

Shoulders / Tri's yesterday:

(after warm-ups)

Smith Press: 4 working 6-10 reps drop on last
Laterals: 4 working really strict, no momentum. 10-12 reps
Dumbell press: 3 sets 10 ish reps. Have to swing these fuckers up. Hate it but love the exercise.
Rear delts over incline: 3 sets 15 down to about 10 reps.

Pushdowns: 3 sets controlled with hard peak. 10 ish reps
Cable overhead extensions: 3 sets 10-12 reps
Rope pushdowns: 3 sets 10-15 reps supersetted with: bench dips at 15 reps each or so.

Killer pump.

Very nice big guy.

[clarky.]

You know your in Scotland when you see this hahaha.

[kelkel]

Well, I went to my buddies gym for a change of pace yesterday. Great, hard-core BB'ing gym with a good amount of pro's there both male and female. Going to try and get out of my basement at least a couple times a month for a change of pace.

So, in walks a monster for his second time there. This kid is only 23 years old and I'm guessing 5'9 and at least 260. Training for the USA's this year. Nice kid. My god to be that big at that age. Hopefully he doesn't pull a Dallas McCarver in the future. 23" F'n arms. No shit. He's driving in from an adjacent state to train somewhere more hard-core and out of his normal stomping grounds.

[hammerheart]

You know your in Scotland when you see this hahaha.

Midges? Does that includes mosquitoes? They are quite annoying and pervasive over here.

[clarky.]

Well, I went to my buddies gym for a change of pace yesterday. Great, hard-core BB'ing gym with a good amount of pro's there both male and female. Going to try and get out of my basement at least a couple times a month for a change of pace.

So, in walks a monster for his second time there. This kid is only 23 years old and I'm guessing 5'9 and at least 260. Training for the USA's this year. Nice kid. My god to be that big at that age. Hopefully he doesn't pull a Dallas McCarver in the future. 23" F'n arms. No shit. He's driving in from an adjacent state to train somewhere more hard-core and out of his normal stomping grounds.

Waw! 23 yo. Beast already Kel, that man will go far.

[clarky.]

Midges? Does that includes mosquitoes? They are quite annoying and pervasive over here.

Naw bizz, we don't get them over here. If we do it is very very seldom.

[cousinmuscles]

Waw! 23 yo. Beast already Kel, that man will go far.

His face portrays an age not in line with his body lol. Genetic spectacle...

[almostgone]

Well, I went to my buddies gym for a change of pace yesterday. Great, hard-core BB'ing gym with a good amount of pro's there both male and female. Going to try and get out of my basement at least a couple times a month for a change of pace.

So, in walks a monster for his second time there. This kid is only 23 years old and I'm guessing 5'9 and at least 260. Training for the USA's this year. Nice kid. My god to be that big at that age. Hopefully he doesn't pull a Dallas McCarver in the future. 23" F'n arms. No shit. He's driving in from an adjacent state to train somewhere more hard-core and out of his normal stomping grounds.

He's defo got a future!! Damn, I hope he has a top notch coach lined up because he's got the goods.

[marcus300]

Well, I went to my buddies gym for a change of pace yesterday. Great, hard-core BB'ing gym with a good amount of pro's there both male and female. Going to try and get out of my basement at least a couple times a month for a change of pace.

So, in walks a monster for his second time there. This kid is only 23 years old and I'm guessing 5'9 and at least 260. Training for the USA's this year. Nice kid. My god to be that big at that age. Hopefully he doesn't pull a Dallas McCarver in the future. 23" F'n arms. No shit. He's driving in from an adjacent state to train somewhere more hard-core and out of his normal stomping grounds.

That's a true beast and has loads of genetic potential. Would love to train with him he seems like he'd push you for sure

[marcus300]

Just triceps this morning but i destroyed them from every angle. Don't feel like mine at the moment they're numb

[clarky.]

Hi fellas/Girly, back to it the mora.

[marcus300]

All work my end for 3 days solid bo chance of training.

Shaved myself over the weekend and had a look and i must say i look like a right cunt. Fuk I'm changing

[hollowedzeus]

All work my end for 3 days solid bo chance of training.

Shaved myself over the weekend and had a look and i must say i look like a right cunt. Fuk I'm changing

Cant quite bring myself to shave my legs yet.

Upperbody was a big step for me

[kelkel]

Shaved myself over the weekend and had a look and i must say i look like a right cunt. Fuk I'm changing

I'm alerting the media.

[almostgone]

Mixing up my shake. . Cardio tonight. Would've gone at it fasted but missed my evening meal.

[marcus300]

Parts of social media is self harming

I fuking hate it

[marcus300]

Managed to train legs today

6 sets of deep squats
Went heavy and now my lower back acting up

Leg ext
Lying leg curls
Stiff deads
Pivot lunges

Gassed out

[kelkel]

What are Pivot Lunges Marcus?

Did quads myself today:

Extensions: 3 sets around 20 reps
Verticals: 3 sets around 15 reps
Squats: 3 sets 8-10 reps
Dumbell lunges (one leg at a time) 3 sets 15-20 reps.

Feeling it!

[marcus300]

What are Pivot Lunges Marcus?

Did quads myself today:

Extensions: 3 sets around 20 reps
Verticals: 3 sets around 15 reps
Squats: 3 sets 8-10 reps
Dumbell lunges (one leg at a time) 3 sets 15-20 reps.

Feeling it!

Same as yours mate just one leg at a time. Just a British thing sorry pal.

[hollowedzeus]

Same as yours mate just one leg at a time. Just a British thing sorry pal.

Do you just go straight up and down or do you lunge, bring your leg back to the other leg then lunge again?

[marcus300]

Do you just go straight up and down or do you lunge, bring your leg back to the other leg then lunge again?

Just up and down with constant tension. Just pivot up and down slow with your back straight as possible with a wide stance

[hollowedzeus]

Just up and down with constant tension. Just pivot up and down slow with your back straight as possible with a wide stance

Cheers mate

[almostgone]

Off to the shop.