**Marcus's HIT Dungeon**

[NACH3]

Mrs Marcus workout yesterday

This is one set
Kettlebell swings 15 reps
Goblet squats 15 reps
kettle bell lunges 15 reps each side
stiff leg dead lifts - 15 reps
jumping squats 15 reps


4 sets -all done

KBs are no fvking joke lol - that's some nice work!!!

How long of a rest period in between a full set, Marcus?

[marcus300]

KBs are no fvking joke lol - that's some nice work!!!

How long of a rest period in between a full set, Marcus?

2mins is the usually but its adjusted depending on how she is feeling

[NACH3]

2mins is the usually but its adjusted depending on how she is feeling

Great stuff!

[novastepp]

She's only a tiny thing so she can manage it and also there's me behind her telling her to push through it. She's getting back into it

It's great when they can find a way to join us. My wife is crazy flexible so she really helps me try and get flexible. With my kyphosis, I suffer from chronically tight hammys, and she is always trying to help me stretch them and work on the flexibility of my back.

Got a good one there.

[marcus300]

Great stuff!

I will be joining her soon, just waiting for my bloods to get back in range

[NACH3]

I will be joining her soon, just waiting for my bloods to get back in range

We have a workshop at our studio(the owner loves KBs) and he has us doing em timed(5min) lol - talk about fvking conditioning) geez I thought I was gonna drop lol

[calgarian]

No problem Cal, any issues pm me

I will certainly big guy. Thank you for all the help.

[bigdil511]

Back Wide grip D ring pulldowns 3 warm up sets - high end rep range and stretches in between 1 working set - failure plus 2 drop sets BB bent over rows 2 feel sets 1 working set - failure plus 2 drops one arm db rows -flat bench 2 feel sets 1 working set - failure plus 2 rest pause underhand grip hammer pulldowns 2 feel sets 1 working set plus 2 forced reps hyper ext weighted 2 working sets plus 1 drop..

What angle do you do bb bent rows?

[bigdil511]

Morning peeps I'm enjoying my day off fuking killed my body last week. Already getting hyped for the torture to come this week.

Finally closing on my house on Thursday so a lot of sh1t going on!

[NACH3]

What angle do you do bb bent rows?

Watch how DY does them! It's the best position for your lower back(45ish*) and pull to waist(narrow grip - slightly less than shoulder width)...

[NACH3]

Morning peeps I'm enjoying my day off fuking killed my body last week. Already getting hyped for the torture to come this week.

Finally closing on my house on Thursday so a lot of sh1t going on!

Congrats Bigdil!

[bigdil511]

Watch how DY does them! It's the best position for your lower back and pull to waist(narrow grip - slightly less than shoulder width)...

Will do, I love watching Yates.

[bigdil511]

Congrats Bigdil!

Thanks bro, tons of work ahead.

[Sfla80]

congrats bigdil!

x2...

[Bodacious]

Morning fellas!! Legs on the menu in about 45 mins. Have a lot to do myself today because I did do nothing yesterday beside eat and sleep all day. So I have a ton of fuel for today in me. Have to make all my food for the week. It's a lot easier to just grab them and go. Then work later this after noon. Will report back after legs. Everyone start there week off good.

[Sfla80]

Morning everyone.

Thinking legs also. Chest was due but I doubt the gym will allow me to get a good chest workout in on a Monday lol.

Been a long weekend. Need to work off these cals I ate over it.

[Bodacious]

Morning everyone.

Thinking legs also. Chest was due but I doubt the gym will allow me to get a good chest workout in on a Monday lol.

Been a long weekend. Need to work off these cals I ate over it.

Getting ready to head out the door just got done reading some stuff on here. (Always gets me fired up) Legs are in fxking trouble today. I am with you Sfla I WAY over ate this weekend and going to use it all today. Chest on a Monday everyone is going to be doing that here to. So I go for Legs on Monday pretty much have everything to myself.

Will be back later... Shits about to get real...

[marcus300]

What angle do you do bb bent rows?

I do them around the 46 degree angle

watch this video from 11:45

[NACH3]

I do them around the 46 degree angle

watch this video from 11:45

45*/46* LMFAO .... You know what was coming next LOL

'Now put some fvking weight on the bar' DY

[marcus300]

45*/46* LMFAO .... You know what was coming next LOL

I actuarially meant 45 lol must of press 46 lol fuk it its only one so fuk off you cvnt xx

[NACH3]

I actuarially meant 45 lol must of press 46 lol fuk it its only one so fuk off you cvnt xx

Ahhhh I fvking love it.... You Cvnt

Fvk me laughing!

[marcus300]

Ahhhh I fvking love it.... You Cvnt

Fvk me laughing!

Come on you got to throw in meathead aswell hahah

[OdinsOtherSon]

Chest better be ready for me today, because I'm coming for it!!

[Igifuno]

Love the energy going on in here. Day day 4 of rest for me and I'm itching to get in there. Ready for chest either tomorrow or Wednesday. TBD.

[NACH3]

Love the energy going on in here. Day day 4 of rest for me and I'm itching to get in there. Ready for chest either tomorrow or Wednesday. TBD.

How's the trip Igi? Hope all is well!

[novastepp]

Blasted delts.

Focused more on warmups and feelers today too. Nach, I also prepped more of my lifts and it saved me time...but not breath. Now I need to take my minute rest.

B&B press, did a few warmups and ended up with an extra feeler too. Worked until I failed on the 6th rep. Dropped and got 4. Almost dropped too much.

Immediately over to a warm up on upright rows. Then worked for 6 and dropped for 4 again.

Picked up the DBs and went for a superset of lat raises into presses. It worked decently well. The first set turned into a feeler/warmup because I hit 10, pressed 10, then went right back at it and hit 6, then 6 presses. Then again and got 3 and 4 presses. Then went for 2 full lat raises and then a couple halves and a couple quarters and dropped em.

Used the reverse incline raises and various directional raises with light weight to torch the RCs and delts into submission.

Improved on the rep range and caught my stride with the delt lineup. Glad I warmed up correctly and was able to increase me weight in BB and uprights because I wanted less reps while maintaining form and it was a great workout because of it.

[novastepp]

How's the trip Igi? Hope all is well!

Ditto!

[Igifuno]

How's the trip Igi? Hope all is well!

Brother it's been amazing. Seeing all the little cousins who have never met before run around together and all of us visiting and honoring my grandmother for her 90th bday has been such a privilege. Headed back now.. From ME to WV to bring the kid back to college (12 hours) and then another 4 hours back home. Gonna be a long day but I'm with the people I love so it's all good. Hope you're doing well homey!!

[Igifuno]

Thanks guys for asking. Killed it nova!!

[ghettoboyd]

Love the energy going on in here. Day day 4 of rest for me and I'm itching to get in there. Ready for chest either tomorrow or Wednesday. TBD.

I agree igi, I miss being a part of this but feel I don't belong because I am not a pure hit guy, that's why I don't post my workouts anymore...but I do get inspired by everyone else's posts...great thread...

[novastepp]

I agree igi, I miss being a part of this but feel I don't belong because I am not a pure hit guy, that's why I don't post my workouts anymore...but I do get inspired by everyone else's posts...great thread...

Eh, just because one or two people do things differently doesn't mean you don't belong. You're a heavy hitter! Small people make you feel like you don't belong, they always do that. Great people make you feel like you too, can become great!

[Igifuno]

I agree igi, I miss being a part of this but feel I don't belong because I am not a pure hit guy, that's why I don't post my workouts anymore...but I do get inspired by everyone else's posts...great thread...

I think all would agree ghetto that it's healthy to switch up training routines now and again, and you've been a contributing member here for a long time and also one of the coolest dudes on this board. Use this thread for whatever you get out of it.. Knowledge, inspiration, workout logs, friendships, etc. You know you're always welcome here!

[ghettoboyd]

Eh, just because one or two people do things differently doesn't mean you don't belong. You're a heavy hitter! Small people make you feel like you don't belong, they always do that. Great people make you feel like you too, can become great!

thx brother and well said...

[ghettoboyd]

I think all would agree ghetto that it's healthy to switch up training routines now and again, and you've been a contributing member here for a long time and also one of the coolest dudes on this board. Use this thread for whatever you get out of it.. Knowledge, inspiration, workout logs, friendships, etc. You know you're always welcome here!

thank you my long time friend I appreciate the kind words, its not that anybody made me fell unwelcome or anything I just felt like I didn't have much to contribute but you are right I can still be a presence with whatever I chose to contribute like you said so thanks...

[marcus300]

I agree igi, I miss being a part of this but feel I don't belong because I am not a pure hit guy, that's why I don't post my workouts anymore...but I do get inspired by everyone else's posts...great thread...

Hey ghetto how you doing?

This is a HIT thread and that's what we do in here, some try it and move on to their own style and others stick to it hardcore. Remember HIT doesn't suit everyone and if your making gains that's what all what matter. Glad to hear reading this motivates you.

[marcus300]

Brother it's been amazing. Seeing all the little cousins who have never met before run around together and all of us visiting and honoring my grandmother for her 90th bday has been such a privilege. Headed back now.. From ME to WV to bring the kid back to college (12 hours) and then another 4 hours back home. Gonna be a long day but I'm with the people I love so it's all good. Hope you're doing well homey!!

wooow that's some age, nice to hear you had a great time

[Igifuno]

wooow that's some age, nice to hear you had a great time

Thanks big man.

[Bodacious]

@Igifuno...Glad your having a good time on your trip man.

[Hazard]

I actuarially meant 45 lol must of press 46 lol fuk it its only one so fuk off you cvnt xx

no wonder why my back isn't thicker..... I been doing em 1 degree off this whole time :-p

[marcus300]

no wonder why my back isn't thicker..... I been doing em 1 degree off this whole time :-p

Your back is huge