**Marcus's HIT Dungeon**

[clarky.]

Did bi's earlier the day good session well a fvcking screamer and it was still pull back
Stretching and db curls for a warm up then more stretching.

Standing db curls 1 working DD

Incline db curl 1 working 1 drop

Db preacher curl 1 working 3 forced 3 neg a side

Cable curls 1 working DD

Was going to finish With CCC but not a fvcking chance lol i tried but no not even at 5kg plate i fvcking fried the cvnts good style.

[Sfla80]

Cardio and abs :/ lol

Treadmill the usual increasing speed and incline. Hit 15% lot faster now. 4.2 max speed.

Strange thing is (it is the treadmills hr monitor) but my heart rate was higher at 6 mins into it...then any other time. It actually kept dropping.

Hanging knees
Rope crunch with side bends (10middle, 10 left, 10 middle, 10 right)
Side bends with 45.

2 sets of abs.

Really hard today lol...it's like an addiction. I was debating in my head the whole way to the gym. "Well I could do a quick light session and little bit of cardio tonight" .

[Hazard]

Cardio and abs :/ lol

Treadmill the usual increasing speed and incline. Hit 15% lot faster now. 4.2 max speed.

Strange thing is (it is the treadmills hr monitor) but my heart rate was higher at 6 mins into it...then any other time. It actually kept dropping.

Hanging knees
Rope crunch with side bends (10middle, 10 left, 10 middle, 10 right)
Side bends with 45.

2 sets of abs.

Really hard today lol...it's like an addiction. I was debating in my head the whole way to the gym. "Well I could do a quick light session and little bit of cardio tonight" .

I feel for you man..... I really do. As long as you are healthy..... Make your body the best it can be

[Sfla80]

I feel for you man..... I really do. As long as you are healthy..... Make your body the best it can be

Thank you sir lol....and I know and I will.

Might have to stop looking at this damn thread lmao. Seeing you guys post these workouts is making me jealous. :/

[kelkel]

I'm getting stronger w/my side laterals - up to 40s which is tough on my R shoulder(gettin stronger tho) but my L can go 1-2 more reps tryin to really strengthen the R side(the pull ups will help my rears etc so glad I'm back doing them --

Don't worry about the weight that much on side laterals. Use a respectable weight that allows you to put the focus on the target area. Way to many guys end up using far more momentum than they should to initiate this movement, imho. This is an exercise that you really need to feel to get the proper benefit out of it.

IMHO, one of the best things you can do is to learn to start the movement from the side of your thighs, not in front of them. When they're in front of you many guys fall into the momentum trap, thus not getting the benefit of the lower half of the movement. If you learn to start them from the side, (and it doesn't have to be perfect, just the general area that fits your bodies mechanics) you'll notice the immediate onset of the lateral head of the delt working, as opposed to momentum impeding that until you're half-way up.

Make sense?

[almostgone]

Feeling like hammered sh!t and have a very nasty headache. Worked over this morning and working all weekend. Going to take it easy tonight. Will be lifting in the morning after work. Should have time to get in a back session, grab a shower, and still get a haircut . Will post up afterwards.

[Sfla80]

Don't worry about the weight that much on side laterals. Use a respectable weight that allows you to put the focus on the target area. Way to many guys end up using far more momentum than they should to initiate this movement, imho. This is an exercise that you really need to feel to get the proper benefit out of it.

IMHO, one of the best things you can do is to learn to start the movement from the side of your thighs, not in front of them. When they're in front of you many guys fall into the momentum trap, thus not getting the benefit of the lower half of the movement. If you learn to start them from the side, (and it doesn't have to be perfect, just the general area that fits your bodies mechanics) you'll notice the immediate onset of the lateral head of the delt working, as opposed to momentum impeding that until you're half-way up.

Make sense?

Never thought of that. I actually caught myself doing them from the front this past week. .

[BG]

Whats up dungeneers ! So I some know I havent been around because I dont post anymore while on tren . Again I had issues and had to come off and Im not happy about it. Things were going great and an a-hole had to ruin it. So Im glad everyone is doing well and Im going to start posting again. I have been reading and liking though. I didnt even take any pictures which blows....but whatever. Keep grinding guys and girls.

[NACH3]

Don't worry about the weight that much on side laterals. Use a respectable weight that allows you to put the focus on the target area. Way to many guys end up using far more momentum than they should to initiate this movement, imho. This is an exercise that you really need to feel to get the proper benefit out of it.

IMHO, one of the best things you can do is to learn to start the movement from the side of your thighs, not in front of them. When they're in front of you many guys fall into the momentum trap, thus not getting the benefit of the lower half of the movement. If you learn to start them from the side, (and it doesn't have to be perfect, just the general area that fits your bodies mechanics) you'll notice the immediate onset of the lateral head of the delt working, as opposed to momentum impeding that until you're half-way up.

Make sense?

Makes perfect sense, Kel! Thx - I used to use to much momentum before I was hurt - then my delts so weak I couldn't use hardly any weight

I will hold on to something and lean out as this has helped me w/not using momentum... It's strictly from the side and(almost lock my front leg/knee and a slow concentrated movement up with a slight cock of the wrist(up and out) with the thumb moving slightly down at top of contraction) and during the eccentric part I also control it on way down...

One plus(and that's about it lol) about having a bad shoulder is that it makes me do it slower and more controlled... I'm actually surprised that I could even do that weight -- do you like a slightly higher rep range with these?

[Hazard]

Don't worry about the weight that much on side laterals. Use a respectable weight that allows you to put the focus on the target area. Way to many guys end up using far more momentum than they should to initiate this movement, imho. This is an exercise that you really need to feel to get the proper benefit out of it.

IMHO, one of the best things you can do is to learn to start the movement from the side of your thighs, not in front of them. When they're in front of you many guys fall into the momentum trap, thus not getting the benefit of the lower half of the movement. If you learn to start them from the side, (and it doesn't have to be perfect, just the general area that fits your bodies mechanics) you'll notice the immediate onset of the lateral head of the delt working, as opposed to momentum impeding that until you're half-way up.

Make sense?

Also..... Doing them seated helps A LOT

[NACH3]

Also..... Doing them seated helps A LOT

Yeah that'll take away momentum, also! I'll try em seated too... I am pretty comfortable standing - but seated you'd have to lead w/your elbows moreso also taking away more momentum -- thumbs high!

[NACH3]

Feeling like hammered sh!t and have a very nasty headache. Worked over this morning and working all weekend. Going to take it easy tonight. Will be lifting in the morning after work. Should have time to get in a back session, grab a shower, and still get a haircut . Will post up afterwards.

Hope you feel better AG!

[kelkel]

do you like a slightly higher rep range with these?

Yes, if you consider 10-12 a higher rep range.

Also..... Doing them seated helps A LOT

It definitely can. Although some guys will still just bend at the waist and gather momentum.

[Hazard]

Yes, if you consider 10-12 a higher rep range.

It definitely can. Although some guys will still just bend at the waist and gather momentum.

I usually don't go over 10 reps on these..... Only time I go above is when doing cable laterals

[Hazard]

Olympia Update:


Pic of Big Ramy

[kelkel]

Damn.

[almostgone]

Also..... Doing them seated helps A LOT

Yes sir. That helps me eliminate any excess cheating /upper body swing.

[almostgone]

Hope you feel better AG!

Thanks, Nach. 3 Tylenol and a Pepsi Max later.and I'm better. Ready to get this shift over with get into that back lift.

[Igifuno]

Don't worry about the weight that much on side laterals. Use a respectable weight that allows you to put the focus on the target area. Way to many guys end up using far more momentum than they should to initiate this movement, imho. This is an exercise that you really need to feel to get the proper benefit out of it. IMHO, one of the best things you can do is to learn to start the movement from the side of your thighs, not in front of them. When they're in front of you many guys fall into the momentum trap, thus not getting the benefit of the lower half of the movement. If you learn to start them from the side, (and it doesn't have to be perfect, just the general area that fits your bodies mechanics) you'll notice the immediate onset of the lateral head of the delt working, as opposed to momentum impeding that until you're half-way up. Make sense?

Good post.

[Igifuno]

Crazy week fellas. Not much time to post but training was good. Killed chest today and I know I'll be in some pain over the next couple days.

Have some catching up to do.. Saw something going on with sfla's health but not sure what's up. Hope all is well chefman.

My grandmother had (another) heart attack this week and she's about to be 90 so it's delicate. Going up to see her next month but I talked to her on the phone today and she doesn't sound great. Just hope I get there in time.

Spent a couple days in FL with my bro and dad and did a little kicking back, which was nice.

Making some final decisions on the upcoming cycle (timing, compounds, etc.)

Work has been crazy and just got nominated to be on my city's chamber of commerce board, which I really don't want to do.

Headed to WV tomorrow to visit the kid at college and gonna do some hiking.

Hope everyone is kicking ass, as usual

Girls are friendly but I'm married. Thankful my wife is hot. I just had sex.

[Hazard]

The Ramy pic may be old.... Can't be 100% sure now. Going to have to wait for tmrw

Edit* went thru a few more pics of ramy. It's def an old one. Time to give my sis hell for sending something bogus :-p

Can't wait for the pics tmrw

[almostgone]

Crazy week fellas. Not much time to post but training was good. Killed chest today and I know I'll be in some pain over the next couple days.

Have some catching up to do.. Saw something going on with sfla's health but not sure what's up. Hope all is well chefman.

My grandmother had (another) heart attack this week and she's about to be 90 so it's delicate. Going up to see her next month but I talked to her on the phone today and she doesn't sound great. Just hope I get there in time.

Spent a couple days in FL with my bro and dad and did a little kicking back, which was nice.

Making some final decisions on the upcoming cycle (timing, compounds, etc.)

Work has been crazy and just got nominated to be on my city's chamber of commerce board, which I really don't want to do.

Headed to WV tomorrow to visit the kid at college and gonna do some hiking.

Hope everyone is kicking ass, as usual

Girls are friendly but I'm married. Thankful my wife is hot. I just had sex.

Sorry to hear about your grandmother, Igi. I don't know what else to say, but I hope your visit with her goes well.
Well done on the sex and defo be on guard on campus. It gets to be a challenge, especially if you are running a blast or a cycle.

[clarky.]

Kel yes there is a massive difference holding the db at the side and not the front of the leg i mainly do seated side raises and there is no need to go heavy as its all side delt.

Igi sorry to hear about your grandmother try your best to see her mate.

[clarky.]

Ok guys and girls bi's are out of order the day they are total fried will probs get a session in later it will be tri's.

[almostgone]

Mixing up a shake to drink on the way home. Think I'll get that back lift in this morning and then get a haircut.

[Igifuno]

Thanks AG and clarky. Definitely going to get up there to see her. She's my last grandparent. She's the one who told me years ago to drink my coffee black, and not put all that sissy sh*t in there.. Lol. Been doing it ever since.

Hope everyone has a great weekend. My chest is on fire.

[DCI]

Shes a woman of wise words igi. Sorry to hear about her man.

This weekend is a chill weekend for me with friends doing a charity car show tomorrow and a run today for suicide awareness. De load week was well needed can feel me explode next week into a growth.

[Sfla80]

Thanks AG and clarky. Definitely going to get up there to see her. She's my last grandparent. She's the one who told me years ago to drink my coffee black, and not put all that sissy sh*t in there.. Lol. Been doing it ever since.

Hope everyone has a great weekend. My chest is on fire.

Sorry to hear about your grandmother igi.

Deciding if I can rush to the gym for some cardio before work or just give the pups a bath lol.

[DCI]

Id say wash the pups lol theres enough cardio in that

[Sfla80]

Id say wash the pups lol theres enough cardio in that

Lmao you have no idea. One is fine once in the tub. But getting him there is a fight.

Other is the complete opposite. Not sure if I can get him done without hel0

[NACH3]

I'm so sore all over lol - great wk -- time to rest/recover/& eat!

[DCI]

Lmao you have no idea. One is fine once in the tub. But getting him there is a fight.

Other is the complete opposite. Not sure if I can get him done without hel0

I've had to help drag my friends rotti into a tub to be washed before it was harder than any workout ever haha was in bits. When dogs dislike water they dislike water lol

[clarky.]

Hahaha i know what yous mean about the dogs. My lot love the water love it when they see a river or loch fvck even a big puddle there in it lol but when it come to washing them hahaha they hate it you should see there face big sad thing.

AG hows your beasts when it comes to washing them ?? In the summer i was them out the back with the hose lol now that's fun trying to hold them was them then rinse the lol.

[Hazard]

Olympia update:


Phil Heath and Dennis Wolf

[Bio-Active]

Hammer strength incline pulls



Seated rows



Wide grip pull downs



Bent over rows



Lower back ext



20 minutes low intensity cardio and done

[Igifuno]

Shes a woman of wise words igi. Sorry to hear about her man. This weekend is a chill weekend for me with friends doing a charity car show tomorrow and a run today for suicide awareness. De load week was well needed can feel me explode next week into a growth.

Thanks DCI.

Great job with the suicide awareness run. My cousin attempted suicide last year and it was a shock. Ended up burning his whole house down by accident in his attempt.

Suicide Silence had a song called Don't Die, that I love and listen to often. I'll be seeing them in a couple weeks.

[Igifuno]

Sorry to hear about your grandmother igi. Deciding if I can rush to the gym for some cardio before work or just give the pups a bath lol.

Thanks man.. Hey, I need to catch up and see what's going on with your health. I read something several days back and was not aware, but I hope everything is ok with you brutha.

[Igifuno]

Olympia update: Phil Heath and Dennis Wolf

Wolf looks good.

[Igifuno]

[almostgone]

Hahaha i know what yous mean about the dogs. My lot love the water love it when they see a river or loch fvck even a big puddle there in it lol but when it come to washing them hahaha they hate it you should see there face big sad thing.

AG hows your beasts when it comes to washing them ?? In the summer i was them out the back with the hose lol now that's fun trying to hold them was them then rinse the lol.

We have a couple of heavy braided nylon horse leads that I picked up at tack shop. They're about 6 feet long. We loop it around a small oak tree and hook it to their collar. After that, it is game on. They don't like the water (maybe because it is pretty cool coming up out the well?), but they tolerate it.