**Marcus's HIT Dungeon**

[DCI]

Yeh but what is he doing

[RaginCajun]

Yeh but what is he doing

Lamping her hole = tired of her shyt?

Or Lamping = fvcking?

[DCI]

Kinda close.

Lamping her hole means looking at her arse lol

[RaginCajun]

Kinda close. Lamping her hole means looking at her arse lol

Bahahahaha

[kelkel]

Lamping her hole means looking at her arse lol

Not this side of the pond....

[marcus300]

Going doing a bit of chest this morning, keeping the pressure on while I run up for a week off.

[Dpyle]

Going doing a bit of chest this morning, keeping the pressure on while I run up for a week off.

Go get it big man! I just finished taking 4lbs of meat off a deer shoulder a coworker gave me tonight.

[almostgone]

Shoulders and trap are nicely sore today. Will be hitting back tomorrow. I was loading a large diameter of bar stock into a lathe earlier. One of the maintenance guys asked me what is up with the lumps on my shoulder. I said " You mean my head?"..…he said "No! The other lumps!".... I told him they are called hard work.
He flipped me off and said I'm too old to be growing.... : lol:


It's fun to piss off the younger guys!

[clarky.]

Ment to be bi's today but fvck guys i am really sore i can hardly bent over lol so it would be hard to do CCC i'll wait till afternoon and see if it gets a bit better can't see it though. Delts and traps have eased off just back and lats that are still fried. Or i could get a grip of my shrunken wee balls and get on with it

[DCI]

Shoulders for me today no mid week break for me today so will pre exhaust them as feel tired tbh to keep the compoubd weights down then home to eat all day.

[clarky.]

Ok just back from doing bi's stretching and light CCC for a warm up.

Pre ex 1 working with 2 forced + 2 neg

Seated db curls 1 working 1 drop +RP

Incline db curl 1 working 1 drop +RP

Preacher curl 1 working 1 drop.

And done. Really good session slow neg on all reps You should have seen me trying to bend over doing the CCC funny as fvck i was like a old man lol.

[almostgone]

Maybe so, but you got it done, Clarky!

[DCI]

Savage man clarky im gonna hammer triceps after shoulders today love building my tris they were always lacking before

[Hazard]

Back and triceps today..... It's gunna be a good one. I feel great.... Ima give em hell

[DCI]

Not this side of the pond....

Lol i can imagine

[marcus300]

RC exercises

Pre exhaust HIT -chest

Incline flyes
3 warm up sets
1 working set to failure plus 2 rest pause

Cable bent over flyes
2 feel sets
1 working set to failure plus 2 rest pause

db incline press
2 feel sets
1 working set plus 2 rest pause

hammer vertical flat press
2 feel sets
1 working set to failure with 3 drops

Went home and had a RC massage and stretches

Very intense with slow reps, have to be careful with chest due to my RC but did really well and helps to warm my shoulder joint up.

I am not looking to bad, very full and thick set at the moment. BF is higher than normal due to eating well over my usual but still have cuts and separation. My last training day will be Monday then I will be having 7 days away from the gym, in this time I will be performing some serious RC rehab with massages, exercise and stretches.

[Hazard]

****in killed it today. At work now

[DCI]

Shoulders where fcked glad I pre exhausted them cos my lift was a struggle.

Did front and side raises heavy shoulders where aching so I knew they were fatigued.

Then farmers walks these where a right struggle.

The bb plate shrugs very sore by now.

Then hammerstrength presses these where even tougher than the above.

Finished on tris they where so exhausted couldnt do much tbh

[marcus300]

Taking a day off today extremely tight and tender all over. Going to feed all day

[clarky.]

Bi's are minced today resting as well tri's the mora.

[Hazard]

On my way to hit delts n traps.....

[Hazard]

Holy shit..... My delts are fried. I can't even lift my arms up.....

[Fllifter]

Holy shit..... My delts are fried. I can't even lift my arms up.....

Post up the work out!

[Hazard]

Post up the work out!

I'm at work..... I wanted to tho

[clarky.]

I'm at work..... I wanted to tho

Come on Haz this is more important than work post it post it

[almostgone]

Ughhh....did not want to wake up. Hello, coffee/whey protein. ...working all weekend. Hitting back today

...got my shot this morning and looked over my labs from the blood drawn Monday. Things are looking decent, just need to go drop off some blood as soon as I'm eligible.

[almostgone]

I'm at work..... I wanted to tho

It gets so frustrating trying to find the balance sometimes. You'll make up for it next time.

Edit: My brain just processed that you got in your lift, just didn't have time to post it...my bad, Haz.

[almostgone]

Good lift tonight. Decent temps, but I still broke a sweat.
Lower body stretches
2 sets crunches

WG pulldown w/ stirrup handle-2 w/u, Work-4.5,drop,3.5,drop,4.5
CG pulldown w/V- handle- 1 w/u, Work-1.5, drop,3,drop,5.5 Had a really strong burn going on these. The last couple of reps I went for a painfully slow negative, about a long 6-8 count.
Straightjacket stretches and toe touches
Tbar rows-1w/u, Work-4,drop,3,drop,4.5
Low pulley rows w/ V handle-1w/u, Work-5,drop,4.5,drop,3.5. Extra long negatives on the last few.
Toe touches
Deads-2 w/u and I was out of time. Had to get ready for work, but I won't neglect them next time. Back feels very full and wide. I'm still a bit clumsy from the lift I guess, but somehow I got hung up in the turnstile coming into work.
44 min. not including stretches @ the beginning and the crunches.

...and the weird part of the lift was as I was shuffling the number of reps and drops through my head during each exercise, it felt like I was standing off to the side watching myself. Maybe 4 spoons of coffee in the shake was 1 spoon too many?

[almostgone]

Dang, of all nights to have to spend quality time w/ a sledge hammer and oxy acetylene torch. Back is totalized, but would like to blast a chest lift this evening!!
Having a 2 egg/6 egg white omelette w/ 5oz. 90/10 grilled hamburger, kale, and 1oz. mozzarella cheese. The beasts are eyeballing it, so I guess I better chow down!
Hope everyone has a good weekend and doesn't have to do any Christmas shopping unless it's online.

[almostgone]

Well, no lift today, but I did get in some decent stretching earlier yesterday and a little while ago on break. Did some one arm pulls off of the welding table and I get a really nice burn from roughly the teres major all the way down to top of the glutes...and I can feel my back flush from the increased blood flow. Just feels so f-in satisfying.

[marcus300]

Bi's and tri's

Bent over cable concentration curls
3 warm up sets
1 working to failure plus 2 forced reps plus 2 negatives


DB incline curls
2 feel sets
1 working set to failure plus 2 rest pause

cable curls- straight bar
2 feel set
1 working set to failure plus 2 rest pause




Hammer curls
2 working set

wrist curls
2 working sets





db lying tri extensions
2 feel sets
1 working to failure plus 2 rest pause

dip machine
2 working sets plus 2 rest pause

single cable push downs
1 feel set
1 working set plus 3 drops


abs

[almostgone]

Standing on the cable curls, Marcus, or off a preacher setup?

[clarky.]

Standing on the cable curls, Marcus, or off a preacher setup?

I like doing cable curls standing and on the preachrr pad AG constant tention just saying.

[clarky.]

Ok just back from doing tri's and a wee bit legs straight bar pd and dip for a warm up.

Db lying tri ex 1 working 1 drop + some neg

CG bench smith 1 working DD

Straight bar PD 1 working 1 drop

Behind head tri ex 1 working 1 drop

And did a bit of legs

Pre ex with leg ex

Hack squat 3 straight sets each one to fail

Seated Calf reaises 3 straight sets each one to fail

Leg press 3 straight sets each one to fail

It was a good session guys

[almostgone]

I like doing cable curls standing and on the preachrr pad AG constant tention just saying.

Same here, Clarky! I was curious to see what the big man was up to...was wondering if he did standing by that point in case a little cheat was needed at the start. I know I started the biceps routine y'all have been doing and I would probably need a little cheat @ that point vs. the strictness of the preacher bench...and I mean a small cheat. Not the kind of cheat you see guys do where they use their hip and arms like they were trying to throw the whole thing across the room underhanded.
I do like both exercises though...preacher and standing.

[clarky.]

You know him he will get cvnts in the gym to sit on the machine as well the big fvcker

[almostgone]

^^^ ..I bet you're 100% right on that one, Clarky!!

[marcus300]

Standing on the cable curls, Marcus, or off a preacher setup?

I did them standing seeing that I attacked the lower bicep with incline

[clarky.]

I did them standing seeing that I attacked the lower bicep with incline

See i dont think of stuff like that. Your a clever man eh.

[almostgone]

Mixing up a "Marcus" style shake. Some stretching and a chest session coming up her in a bit.