**Marcus's HIT Dungeon**

[clarky.]

https://youtu.be/1EFbFYRjWoQ

[clarky.]

The man never fucked about he always says it as it was.
He has a beautiful little son and two daughters ...

[clarky.]

https://youtu.be/p6vTpq2djQY

[GirlyGymRat]

Been gone for a bit. Before left, blew past first goal range into next.

Body fat is 16% at 125 says scale. Thinking 122 - 125 is a good place! I look tiny.

boney collar bones, ribs in décolleté / sides, defined shoulders and the v in arms with veins popping from fingers to elbow when carry groceries. Legs lean but no booty and lost definition in quads. Hamstrings too tight. Upper tummy flat. Hardly any lower tummy.

Need to start core training and do little something in hotel room - gym is TINY and filled with males. I’m one of 2 females and other one looks more like dude. She’s the only person who stared.

No one bothers me.
The safest I’ve felt in all my business travel.

Take care!

[Fluidic Kimbo]

Body fat is 16% at 125 says scale. Thinking 122 - 125 is a good place! I look tiny.

I'm going by this guide:



So are you around about the top middle?

I'm currently on T3 and Var trying to get below 10%. Currently I'm around about 10 - 12 %.

Started doing abs again yesterday and I think I'm going to do abs on every workout day (it's been a few years since I've trained abs seriously).

[kelkel]

and do little something in hotel room

Be glad to help.

[GirlyGymRat]

Be glad to help.

Thx lol!!

Brought resistance bands. Your thoughts?

[kelkel]

I've never used them so no valid opinion here. Sure see all the fitness girls hawking them though.

[GirlyGymRat]

I've never used them so no valid opinion here. Sure see all the fitness girls hawking them though.

Meh Not the answer I was expecting!

https://youtu.be/Lo2qQmj0_h4

[clarky.]

Hi fellas/Girly, I got shoulders and traps done on sunday. Hight rep and sets for a change is working good.
12 rep 5 set, some were a struggle so had to pause to get the twelve .
So it was

Rear delt fly machine
Cable rope face pulls
Bent over db flys head rested on bench

Seated db press
Front db raises

Seated db side raises
45° ish side raises on bench

Seated db shrugs
Standing machine shrugs
Done.

[almostgone]

Hi fellas/Girly, I got shoulders and traps done on sunday. Hight rep and sets for a change is working good.
12 rep 5 set, some were a struggle so had to pause to get the twelve .
So it was

Rear delt fly machine
Cable rope face pulls
Bent over db flys head rested on bench

Seated db press
Front db raises

Seated db side raises
45° ish side raises on bench

Seated db shrugs
Standing machine shrugs
Done.

Good work, Clarky!!!

[clarky.]

Good work, Clarky!!!

Thank you mate, am getting back to it. Work and gym is just so hard recently but i am getting there

You are the man AG ��

[GirlyGymRat]

Hi fellas/Girly, I got shoulders and traps done on sunday. Hight rep and sets for a change is working good.
12 rep 5 set, some were a struggle so had to pause to get the twelve .
So it was

Rear delt fly machine
Cable rope face pulls
Bent over db flys head rested on bench

Seated db press
Front db raises

Seated db side raises
45° ish side raises on bench

Seated db shrugs
Standing machine shrugs
Done.

I did a few sit-ups today lololol

Great work C!

[clarky.]

I did a few sit-ups today lololol

Great work C!

good stuff Girly. Thank you

[GirlyGymRat]

Walked 6.1 miles with my buddy. The sky opened up at half way point and dumped rain buckets. It’s all good!! It was a great therapy session.

Progressing thru the core workout, although one day behind :/

[GirlyGymRat]

Weighing in at 125 today. PCP says lost lean muscle, too thin and wants 5 pounds back- quads, booty.

I’ve NEVER had doctor tell me to gain! I can’t commit to gym workout bc of work schedule so he wants me to do anything while working 12 hours daily. Hmmm. It’s not a bad idea.

[clarky.]

Hi fellas/Girly, hope yous are all well.

Bi's and back yesterday

CG cable row 3 sets of 12 reps

WG cable row ^^^^

T bar row ( bar on ground ) 3 sets 12 reps DD

Rack pulls 4 sets 12reps

Straight arm pd's 3 sets 12 reps

Standing db curls 3 sets 10 reps

Seated incline db curls ^^^^^

DB hammer curls ^^^^^^

Machine preacher curls ^^^^^

Done.

[clarky.]

Chest and tri's today

Flat bench 3 sets 10 reps

Slight incline db flys ^^^

Slight incline db press ^^^

Cable flys 2 sets 8 reps

Straight bar pd 3 sets 12 reps

Behind head tri ex (cable) ^^^^^^

DB French press ^^^^^

Tri ex (machine) ^^^^^

Done.

[kelkel]

Clarky how are ya! Leg day for me today.

[clarky.]

Clarky how are ya! Leg day for me today.

Good thank you Big guy, legs for me on thursday. Work is starting to calm down now as winter is approaching so getting more training in.

Not trained normal since this covid, Endo app at the end of the month so if all is good a wee blast will be on it's been around 18m -2years since my last blast.

[kelkel]

Good thank you Big guy, legs for me on thursday. Work is starting to calm down now as winter is approaching so getting more training in.

Not trained normal since this covid, Endo app at the end of the month so if all is good a wee blast will be on it's been around 18m -2years since my last blast.

No doubt all will go well. Look forward to hearing what you plan to run!

[clarky.]

No doubt all will go well. Look forward to hearing what you plan to run!

Yeah fingers crossed, i'll definitely be running it by you.

[clarky.]

Legs today

Hack squats 3 sets 10

Incline leg press ^^^^^

Hamstring curls ^^^^^

Db lunges 2 sets 20 meter

Calf raises 3 sets 8-10

Done

[kelkel]

Delts and Tri's for me today. Working sets listed:

Front smith presses: 3 sets 8 reps
Lateral raises: 3 sets 20 reps. Just getting back into these after shoulder tear a couple years ago. Ortho says no but.....staying light.
One arm smith side press: 3 sets 10 reps (still love these)
Rear delts: 2 sets 15-20 reps

Rope pushdowns: 3 sets10-12 reps
Overhead cable extensions: 3 sets 10 ish reps
Reverse pulldowns: 3 sets 10-15 reps.

Good day.

[clarky.]

Delts and Tri's for me today. Working sets listed:

Front smith presses: 3 sets 8 reps
Lateral raises: 3 sets 20 reps. Just getting back into these after shoulder tear a couple years ago. Ortho says no but.....staying light.
One arm smith side press: 3 sets 10 reps (still love these)
Rear delts: 2 sets 15-20 reps

Rope pushdowns: 3 sets10-12 reps
Overhead cable extensions: 3 sets 10 ish reps
Reverse pulldowns: 3 sets 10-15 reps.

Good day.

One arm smith press is fucking awesome Big guy!. My gym got rid of our old smith so no longer can do this not got one now.

[kelkel]

One arm smith press is fucking awesome Big guy!. My gym got rid of our old smith so no longer can do this not got one now.

It really is. Hits the side delt tremendously.

[GirlyGymRat]

3 more days! Picked up 2 month membership and met the most comprehensive and amazing chiropractor EVER. I want to smuggle him in my suitcase. lol He adjusted shoulders, knees, pelvis, wrists, rib, along with the regular stuff and recommended strengthening rhomboids and lats plus yoga. I’m twisted as in scoliosis so this seems a reasonable approach.

I’m looking to start working out in a week!

[kelkel]

Good chiropractors are worth their weight in gold.

[GirlyGymRat]

Good chiropractors are worth their weight in gold.

Back to mediocrity

[Fluidic Kimbo]

[QUOTE=kelkel;7562396]Good chiropractors are worth their weight in gold.

mediocrity

I had a bodybuilding friend 10 years ago who had no injuries but he went to the chiropractor once a month anyway.

Some people have the attitude, "If it's no broke don't fix it", when it comes to chiropractic. (And of course some people think chiropractic is a load of hogwash).

But anyway, what do you lot think about chiropractic for people who lift weights? Should a weightlifter go to a chiropractor a few times a year just as a preventative measure? Or would you only go if you had something that needed to be fixed?

[kelkel]

[QUOTE=Fluidic Kimbo;7562417]

Good chiropractors are worth their weight in gold.



I had a bodybuilding friend 10 years ago who had no injuries but he went to the chiropractor once a month anyway.

Some people have the attitude, "If it's no broke don't fix it", when it comes to chiropractic. (And of course some people think chiropractic is a load of hogwash).

But anyway, what do you lot think about chiropractic for people who lift weights? Should a weightlifter go to a chiropractor a few times a year just as a preventative measure? Or would you only go if you had something that needed to be fixed?

I think it's a great preventative measure. We get routine blood work several times a year, see doc's for routine checkups. No different with chiropractors. Especially worthwhile if into bodybuilding due to the stress we put our bodies under. Key is to have a chiro that can do limbs, not just back. Not all of them go beyond the spine.

[GirlyGymRat]

I think it's a great preventative measure. We get routine blood work several times a year, see doc's for routine checkups. No different with chiropractors. Especially worthwhile if into bodybuilding due to the stress we put our bodies under. Key is to have a chiro that can do limbs, not just back. Not all of them go beyond the spine.

xrays with new chiro who does more than spine!!!

Monday develop new treatment plan plus insurance covers 20 per year!!! So stinking happy!

[Fluidic Kimbo]

Monday develop new treatment plan plus insurance covers 20 per year!!!

Every 18 days, that's a lot.

[GirlyGymRat]

Every 18 days, that's a lot.

back is becoming rigid and want to avoid surgery

expecting combination of Chiropractic, massage, yoga, Pilates, targeted strength training

[almostgone]

back is becoming rigid and want to avoid surgery

expecting combination of Chiropractic, massage, yoga, Pilates, targeted strength training

A good chiro is a blessing; especially for back and neck tension and spasms. Add in deep tissue work and I'm a happy camper!!

You've got a good plan there, GGR. Flexibility plus a strong core is the key to a healthy spine.

[clarky.]

Hi fellas/Girly, hope yous are all good. Blood donation done today, talking about a chiro. My both shoulder joints are very painful and my lower back, my lower back has been like this for a few years now just assumed it was from my work. So going to make an appointment with one my brother goes to, never been to one before so will see what he says.

[almostgone]

Hi fellas/Girly, hope yous are all good. Blood donation done today, talking about a chiro. My both shoulder joints are very painful and my lower back, my lower back has been like this for a few years now just assumed it was from my work. So going to make an appointment with one my brother goes to, never been to one before so will see what he says.

Keep is in the loop, Clarky!
A good chiro can do wonders, but sometimes it takes more than 1 visit to get the kinks worked out.

[clarky.]

Keep is in the loop, Clarky!
A good chiro can do wonders, but sometimes it takes more than 1 visit to get the kinks worked out.

Will do mate, the stuff i have watched on you tube ect is eye opening plus what my brother has had done. It could be a compleat different part of the body causing the pain as yous know, Crazy.

[almostgone]

If you get a chance, push down your kilt a bit and let a good tech do some deep tissue work on your back if the chiro gives you a decent report. Just getting some blood flow though tight back muscles will feel AMAZING!

[GirlyGymRat]

Hi fellas/Girly, hope yous are all good. Blood donation done today, talking about a chiro. My both shoulder joints are very painful and my lower back, my lower back has been like this for a few years now just assumed it was from my work. So going to make an appointment with one my brother goes to, never been to one before so will see what he says.

Awesome!!