**Marcus's HIT Dungeon**

[DCI]

Lmao... My Pop was just tellin me it's snowing over there... 3-6" in the Philly area!

Haha I'm from Ireland it's not that bad thankfully.

[kelkel]

Haha I'm from Ireland

DCI I was watching a live "Pub Cam" from a Dublin Bar district on St. Patricks Day. Wall to wall people in the street. Neat to watch.

[DCI]

DCI I was watching a live "Pub Cam" from a Dublin Bar district on St. Patricks Day. Wall to wall people in the street. Neat to watch.

Yeh Patricks Day is a big party over here lots of Americans were in the city I live this year which was cool to see. Tbh the Irish will throw a party to the opening of an envelope so patricks day is a big celebration. That would have been Temple Bar by my guess don't ever go there youll be robbed for the price of a drink in a bar there

I went out with friends on the Monday its a quieter affair and more relaxed too we ended up walking into a random pub just after closing where told to leave but talked our way to be drinking there till 3.30 am only in Ireland lol

[almostgone]

Making up a shake then headed to the shop to hit legs.

[almostgone]

Well, that didn't go well. I've been toying with a sinus issue and the nosebleeds won't quit. Starting antibiotics now since this has been ongoing for over a week.
Going back to the shop again this afternoon and hit legs again. Will take a roll of paper towels this time. If the nosebleeds start again, I'll just plug it. ( It's the beginning of the pollen season here.
Not to be overly gross, but I'm beginning to feel that sinus tissues are nothing more than the hemorrhoids of the skull.

[DCI]

Ag sinus is an awful thing to live with my Dad gets em the odd time too very painful and very annoying by all accounts get better soon man

[almostgone]

Thanks, DCI. I'm popping some antihistamines and antibiotics and will redo my leg lift this afternoon.

[DCI]

Hopefully they will bring down the goodluck in the training

[NACH3]

Hope your feeling better, AG!!

Just plug it up, I like it hahaha

[marcus300]

Chest

Repair and pullback

RC exercises

Incline db flyes
3 warm up sets - high reps - stretching
3 working sets - low weight - high rep range

Incline smith machine
3 working sets - low weight - high rep range

Vertical cybex press
3 working sets - low weight higher reps

cable crossovers
3 working sets low weight high rep range

Mobility stretches

[Bio-Active]

Chest Repair and pullback RC exercises Incline db flyes 3 warm up sets - high reps - stretching 3 working sets - low weight - high rep range Incline smith machine 3 working sets - low weight - high rep range Vertical cybex press 3 working sets - low weight higher reps cable crossovers 3 working sets low weight high rep range Mobility stretches

looks good big guy. How did it feel? Getting ready to fuel up and go hit back this morning

[marcus300]

looks good big guy. How did it feel? Getting ready to fuel up and go hit back this morning

It made me feel normal
I think I should be training in the women's section from now on!!

Oh well at least I move some weight around

[DCI]

You need a holiday man ha a break to a diff country would do you well. You def are shifting more weight even on a light session than most men I bet.

See how you feel after a couple of weeks of training

[Bio-Active]

It made me feel normal I think I should be training in the women's section from now on!! Oh well at least I move some weight around

what I meant was how did the injurys feel?

[marcus300]

what I meant was how did the injurys feel?

Bio, Ive got some serious conditions at the moment what are worrying me, I don't want to talk about them at this stage but my body doesn't feel right, my mind doesn't feel right and I am worried. Not been on the scales for over 2-3 weeks and I feel like ive lost a ton of weight. I will keep everyone updated and slowly express my concerns.

[clarky.]

Did bi's this morning stretching and ccc for a warm up.

CCC 1 working 2 forced 2 neg

Incline db curl 1 working DD +RP

Cable preacher curls 1 working+RP 1 drop

Hammer curls 2 straight sets

Great session the day guys bi's were total fried nothing left in them. I did RP on every drop on the incline db curls just to make sure there was nothing there the pain was mad.

[DCI]

Good job clarky man

[clarky.]

Good job clarky man

Ta mate a fvcking posted that before a was finished writing it.

[DCI]

Haha hate that fat thumbs on a phone is never good ha

[clarky.]

Haha hate that fat thumbs on a phone is never good ha

Lmfao exactly that mate

[GirlyGymRat]

Well, that didn't go well. I've been toying with a sinus issue and the nosebleeds won't quit. Starting antibiotics now since this has been ongoing for over a week.

Hope u feel better after antibiotics kick in. Hate sinus!!!

[DCI]

Lmfao exactly that mate

Lol all fuelled up some 170g chicken 62.5g of rice and some sweet chilli sauce.

Cardio and gonna use clarkys post as a routine in the gym

[almostgone]

Hope u feel better after antibiotics kick in. Hate sinus!!!

Thank you ma'am. Managed to wrap it up at work quickly tonight and was able to cut out early. Drinking lots of water and hope to get a little extra rest.

[Bio-Active]

Thank you ma'am. Managed to wrap it up at work quickly tonight and was able to cut out early. Drinking lots of water and hope to get a little extra rest.

hope you get feeling better soon brother

[DCI]

Last nights session was good. Started with 25 mins cardio wore a hoody to get that extra sweat goinh.

Then into tris: 3 warm up sets then into

Rope pulls one heavy one drop.

Straight bar push downs same as above tris were really filling with blood now.

Then seated behind the head db push ups these i love cos you can really feel the muscle under pressure. Felt great.

Then onto bis

Straight bar curls 2 heavy one drop.

Alternating db curls heavy and slow.

Ez bar alternating wide and close grip 1 set each of heavy and drop.

Then hammer curls to finish.

One thing I hate about arms is the absolute searing pain you get from doing them no other body part is as bad as they are am I the only one or does it happen to others?

[almostgone]

Last nights session was good. Started with 25 mins cardio wore a hoody to get that extra sweat goinh.

Then into tris: 3 warm up sets then into

Rope pulls one heavy one drop.

Straight bar push downs same as above tris were really filling with blood now.

Then seated behind the head db push ups these i love cos you can really feel the muscle under pressure. Felt great.

Then onto bis

Straight bar curls 2 heavy one drop.

Alternating db curls heavy and slow.

Ez bar alternating wide and close grip 1 set each of heavy and drop.

Then hammer curls to finish.

One thing I hate about arms is the absolute searing pain you get from doing them no other body part is as bad as they are am I the only one or does it happen to others?

I usually get that w/biceps, but usuay not tris. I sometimes think I need to do some serious stretching on my biceps?
Sounds like a great lift, DCI!

Back to sleep for me.

[DCI]

Cheers ag yeh I streching inbetween sets to alleviate the pain. Enjoy sleeping morning over here and off to a car meet

[NACH3]

Last nights session was good. Started with 25 mins cardio wore a hoody to get that extra sweat goinh.

Then into tris: 3 warm up sets then into

Rope pulls one heavy one drop.

Straight bar push downs same as above tris were really filling with blood now.

Then seated behind the head db push ups these i love cos you can really feel the muscle under pressure. Felt great.

Then onto bis

Straight bar curls 2 heavy one drop.

Alternating db curls heavy and slow.

Ez bar alternating wide and close grip 1 set each of heavy and drop.

Then hammer curls to finish.

One thing I hate about arms is the absolute searing pain you get from doing them no other body part is as bad as they are am I the only one or does it happen to others?

Well done DCI! I love the pump from bis & tris like no other!

To me(just my experience) my shoulders scream after a session, moreso than arms... But both are a great source of pain!!!

[clarky.]

I get the most pain from bi's and tri's DCI i always keep my palms facing forward when doing anything with db so the bi's are always streched even using a bar when doing bi ex i use a straigh bar never the ez curl bar.
Edit talking about pain ma bi's are very sore the day and back/lats are still a bit sore as well.

[Sfla80]

Bi and tris for me too but legs after doing a few heavy sets of squats and or press. Then to extensions with drops. That where most my pain comes from...

Arms this morning though...see how painful I can make it. The slow negatives have been pushing my.limits

[hawk14dl]

Ag, what's your blood pressure like? I started getting nosebleeds with elevated bp (result of blood counts getting high, remedied by donating blood. . Trt)

Just a thought?

[DCI]

Well done DCI! I love the pump from bis & tris like no other!

To me(just my experience) my shoulders scream after a session, moreso than arms... But both are a great source of pain!!!

Cheers man they are getting progressively sorer today which can only mean one thing growth

I get the most pain from bi's and tri's DCI i always keep my palms facing forward when doing anything with db so the bi's are always streched even using a bar when doing bi ex i use a straigh bar never the ez curl bar.
Edit talking about pain ma bi's are very sore the day and back/lats are still a bit sore as well.

Yeh I get that too sometimes but more so my shoulders like nach said.

[Bio-Active]

Back day

Wide grip pull downs

Rows

Lawnmower pulls

Lower back ext

45 minutes low intensity cardio and done

[NACH3]

Back day

Wide grip pull downs

Rows

Lawnmower pulls

Lower back ext

45 minutes low intensity cardio and done

Nice Bio! How'd you like mr Hyde??

[Bio-Active]

Nice Bio! How'd you like mr Hyde??

I like it only have to do one scoop instead of the two with Neon. Lets give it a few days and i will let you know if i build a tolerance

[NACH3]

I like it only have to do one scoop instead of the two with Neon. Lets give it a few days and i will let you know if i build a tolerance

Sounds good! My one friend swears by it... We'll see

[Sfla80]

Shoulders yesterday, was kinda quick, never go on Saturdays but squeezed a session in before work.

Arms today.

tris

Rope pull downs, 3 warms, 1 feel 2 working dd

Close grip Smith 1 feel 2 working (250#) dd

Hammer strength Dip machine 2 working 1 drop

Single arm reverse pull downs 2working

Bi's

Straight bar curl 1 feel, 2 working 2 drops

Alt Db Curls 1 feel, 2 working, last set slow negatives with one drop with negs

Single arm hammer preacher 2 working both with negs 1 drop

[Bio-Active]

Sounds good! My one friend swears by it... We'll see

I really like the Neon dont get me wrong i still have a couple jugs of it but you never know what you might be missing if you do not try

[NACH3]

I really like the Neon dont get me wrong i still have a couple jugs of it but you never know what you might be missing if you do not try

For sure! I must have 3 diff ones atm now... Gonna grab the Neon first... This wk I'll be getting it so I'll post it...

[Sfla80]

I really like the Neon dont get me wrong i still have a couple jugs of it but you never know what you might be missing if you do not try

Just switched to neon and loving it....take 1.5 scoops right now. Wife is taking it too...just a little under one scoop for her.