**Marcus's HIT Dungeon**

[Igifuno]

Kel(or Igi), Marcus, or AG - if I was to combine my back and delts(do you also hit traps)? Just want the best advice from the most experienced members!! I'm trying to lower the pain or amount of days where it's much more prevalent - or do you think this approach would be worse on my R shoulder? I ask b/c if I can make a good session w/this I wouldn't have to worry as much about the pain(bad pain) in my R Shoulder(it's in the posterior part of the structure(GHH)...

I actually ended the session with trap movements and it was a nice way to wrap things up. This was the first time I've done this and I enjoyed it. Did shoulders first but may try back first next time. Shoulders were killing me on the db presses.. I need to do more cuff movements.

[Igifuno]

I do. I understand that combining two bigger body parts is not for everyone but I had to implement this some time ago to work around my schedule and my son's. I've adapted to it. You gotta do what ya gotta do to get by. The lesser of two evils, so to speak.

That's interesting, because I considered it initially because I ended up missing shoulders a few days ago and it was time for back so I figured, why not.

Arms today. Getting the tires on my truck changed right now so sitting at a diner and just ordered a steak.

[NACH3]

I actually ended the session with trap movements and it was a nice way to wrap things up. This was the first time I've done this and I enjoyed it. Did shoulders first but may try back first next time. Shoulders were killing me on the db presses.. I need to do more cuff movements.

I know my RCs are torn up and doing RC ex's daily has helped tremendously(I'll do it all routine if very tight to keep them loose - just a 5lb plate) but I also need to be manually stretched and lengthened

[DCI]

Legs tonight, seemd to be international leg thursday in the gym so had to fool around till the leg press was free.

Started with leg press 2 heavy sets with a double drop nearly fell over when I got off the leg press legs where jelly.

Then supersetted with leg extension and hamstring curls. 2 sets of each where tough and had one drop.

Hack squat to finish.

At home and in bits here.

Great to read your nearly there Haz man with your new arrival

[Hazard]

7lb 11oz fellas! :-)

[DCI]

Congrats man that was fast

[Sfla80]

7lb 11oz fellas! :-)

No shit! !! Congrats! !!! Awesome news

[Igifuno]

7lb 11oz fellas! :-)

Woah brutha! Big huge congratulations Haz. All the best to Mama and enjoy your beautiful new creation. The new little one is lucky to have you as a dad, I know how dedicated you are.

[Hazard]

I'm goin out and gettin a burger and a milkshake for dinner lmao

That happened real fast. My fiancé told the nurse she has the urge to push. The doc came in and she went from 4cm to 10cm in like 2 hours. They told her to do a trial push and I already saw the head. Maybe another 8-9 pushes and she was out! Shit was crazy lol

[NACH3]

CONGRATS MY BROTHA - proud Pappa right there! - well said Igi!

And a hungry one lol

[Igifuno]

That may be the best burger and shake you ever had.

[GirlyGymRat]

7lb 11oz fellas! :-)

Awesome!!! Congrats!!! First name yet?!?!

[BG]

GREAT NEWS !! Tell your girls well done !!!

[BG]

Legs-

Warm up
Squat- stayed light stopped 365
Hack-Legs out front and together
Vert Leg Press
Front extensions

Abs

[kelkel]

7lb 11oz fellas! :-)

Outstanding Haz!

[kelkel]

Legs-

Warm up
Squat- stayed light stopped 365
Hack-Legs out front and together
Vert Leg Press
Front extensions

Abs

Love verticals. Curious what your prefer more, verticals or 45's? It's all I have at home as it takes up less space and you don't need as much weight like you do with a 45 sled.

[Hazard]

19.2" long :-)

[Igifuno]

19.2" long :-)

That's great man.. Good weight and length.. Got all her fingers and toes.. Ah man.. I remember when I had mine but it was so long ago. Such an incredible feeling.

[BG]

Love verticals. Curious what your prefer more, verticals or 45's? It's all I have at home as it takes up less space and you don't need as much weight like you do with a 45 sled.

Slow paused verts !

[almostgone]

Attachment 159634

LOL, absolutely perfect for the occasion. 3 Stooges were my role models growing up.

[almostgone]

7lb 11oz fellas! :-)

Nice work by Mama! How's she feeling?

[Igifuno]

Arms

Triceps

skull crushers: warm set, feel set, double drop

Db extensions: feel, heavy, double drop

As I was going to my next movement, this guy (who was doing pull-ups with a 100 lb. db strapped to a chain on his waist) said something to me but I didn't hear him so I took an earbud out and he said.. "Let's eat", and then proceeded to his set. Haha.. That dude was jacked the fvck up and I could tell he's on some fun stuff right now. (I started my cycle btw - last week... Test/npp

Pulldowns: feel, heavy, double drop.

Extension machine: heavy, double drop... Had to ask the dude sitting on it texting to use it since he was using it as a lounge chair.

Cable kickbacks to failure

Bis:

Ez curls good control, big squeezes and awesome pump. Feel, heavy, triple drop

One arm db preacher curls.. Feel and working set then drop set

Curl machine - feel, heavy, drop, and last few reps held at the peak for a while and made it hurt

Db hammers - heavy, triple drop.

Did some forearm exercises, 20 mins cardio. Ate baked flounder, rice, veggies. Just had a natty pb sandwich on protein bread, and a shake.

My back, shoulders and legs are wrecked. Must lay down.

[Hazard]

Nice work by Mama! How's she feeling?

She's exhausted man. I feel bad because the hospital won't let me stay unless I sleep in a wooden chair that won't recline. They're filled to capacity and have no extra beds for fathers. There's no effing way I can sleep sitting upright tonite..... I came home. About to knock out

[Igifuno]

Get some sleep dude. Tomorrows a new day. Congrats again buddy.

[Igifuno]

Nach you're representing well in the steroids discussion forum

I used to have fun in there and wish I still had the interest in putting the time in, but with limited time, other interests, work and fam, what time I do have I spend in here, which I'm perfectly happy with.

[Buster Brown]

What should I do? reduce size come in more cut, save as much muscle as possible? put more size on, push the boundaries again? stay the same just coasting along keeping as healthy as possible and slowly reducing size over the next few years?

Maintain what you have for as long as possible. If you cut it will be unrealistic to live at that body fat in the long run and then you will want to add size....conversely adding size will come with some extra BF. I say screw the roller coaster and just fine tune what you have ( if you feel that's even necessary). Think long term and what's realistic for the future to maintain and be happy...... Maybe it's time to reinvent yourself a bit. A good friend of mine (only 39 but squatted 600, benched 400 and pulled 600 in a meet) is in the process of having both hips replaced and is having a tough time with the realization that his days as a serious PL are all over with and now needs to let go of one rung on the ladder to grab another one. Change is inevitable....some just have to learn it the hard way (I always did!).

[almostgone]

Slow paused verts !

Owww!

[clarky.]

7lb 11oz fellas! :-)

Congratulations Haz.

[marcus300]

congrats Haz

[Mr.BB]

7lb 11oz fellas! :-)

Congratz Daddy!!!

[NACH3]

Morning all,

I knew last night that my back was going to be fried - deads killed me at the end(I hurt so good) -- my whole back -I can feel it in each muscle

[almostgone]

Haz, don't forget to post up a pic when you get time.

[Bio-Active]

Incline hammer press

Machine press

Free motion fitness flys

Cable crossovers

20 minutes cardio and done

[clarky.]

Ok not long back from a back session was good lots of stretching and warm ups.

Pull back still

WG PD 1 working DD. D handle bar

CG PD 1 working DD

Straight arm pd 1 working DD

T bar 1 working DD old school

Bent over bb rows 1 working DD. **new weight**

Deads 1 working DD **new weight**

Done. well chuffed went good i could have put a wee bit more weight on deads never wanted to push it ma back is doing good and getting rather fvcking strong with some good muscle running down each side of the spine and lats so next time i'll see lol.

Fvcking loooooove back day i am one happy chappy the day.

[almostgone]

Nice, Clarky! Deads are the same for me. Some days I feel like I can pull crazy weight, but I always try to respect my back and slowly chip away at the weight increases.

[NACH3]

Nice, Clarky! Deads are the same for me. Some days I feel like I can pull crazy weight, but I always try to respect my back and slowly chip away at the weight increases.

@AG/Clarky...

I was doing deads yesterday too - and the weight just felt light - bumped it up a lil and went to town then DD - I was spent - I do agree w/upping those weights slower as form is always first!

But man I know what ya mean - ya just feel like you can rip up anything from the ground lol

[DCI]

Nice, Clarky! Deads are the same for me. Some days I feel like I can pull crazy weight, but I always try to respect my back and slowly chip away at the weight increases.

I think we are all like that.

Deads are def a mental lift too you have to be in the right state of mind to lift them.

Tonight is shoulders cannot wait.

[clarky.]

You know we always go to our sessions (us in here) and give it our all because we want to be monsters (well some are already fvckers) and its fvcking working and who wants to go and do a half arsed session and post it in here.
Fvck that you would just get laughed at even on the days we don't feel up to it we still get in there and get it done and post it in here.
This shit is not for everyone we have a great group of guys and girls in here and that alone keeps me going every time i read a post it's like fvck i need to up my game love it.

HIT all the way.

[Hazard]

Gym didnt happen today :-( shut up kel.....


On the way home from the hospital last night the wheel beating on my car went out. Had to get it to the mechanic today..... It'll be done sometime this afternoon.

Why is it whenever a kid is involved..... Everything goes wrong and costs more money lol

[DCI]

You know we always go to our sessions (us in here) and give it our all because we want to be monsters (well some are already fvckers) and its fvcking working and who wants to go and do a half arsed session and post it in here.
Fvck that you would just get laughed at even on the days we don't feel up to it we still get in there and get it done and post it in here.
This shit is not for everyone we have a great group of guys and girls in here and that alone keeps me going every time i read a post it's like fvck i need to up my game love it.

HIT all the way.

Word yeh big scottish cvnt shoulders tonight gonna fck shit up