**Marcus's HIT Dungeon**

[Bio-Active]

I'm off to trash arms here after breakfast

[NACH3]

Morning everyone!

Man I was dead to the world last night... Slept like 12hrs straight after work.... Rested and feel pretty damn good!

Hitting quads today... Should be fun! My whole upper body is sore though so quads is a good call lol

Enjoy your Sunday HITers

[BG]

Even good ones produce under dosed gear that's why there are so many mixed reviews and ive known some of the best in the world personally who I know for a fact send out mixed dosed gear to customers. Its a well known fact within the UGL world and the only people who don't know or wont believe it is the customer, everyone thinks their ugl is no1 but the truth is its not. Hard facts are hard to swallow

Truth right there.

[GirlyGymRat]

Man, that is fantastic!

Yes. I thought the same!!!

[DCI]

There's lots of Brits in SF actually... I love the humor - the woman I meant was throwing cvnt around(in our convo she's says it's a term of endearment) - reminded me of Marcus lol - she is cool as hell tho... One thing is my business stratedgy isn't up to par - she says I can't have you as my PT... I said good then I'll take you out lol - needless to say she was happy she didn't sign a package - I gotta start sticking to business lolol

The Irish sense of humour is more warped again lol

Only slightly healed now ha. Still sore but getting there. Didn't help I serviced 2 cars over the weekend on my back today is chill day.

[GirlyGymRat]

<img src="http://forums.steroid.com/attachment.php?attachmentid=162872"/> nuff said....

omg!

Edit. U didn't change a word. Lol. What's your stats?

[NACH3]

The Irish sense of humour is more warped again lol

Only slightly healed now ha. Still sore but getting there. Didn't help I serviced 2 cars over the weekend on my back today is chill day.

Haha - nice! It makes for good times... If I can even understand what they're sayin' lol

[NACH3]

Quads

Snatch grip deads w/shrug at top(pulling above d!ck when hands placed right
Warm ups
5 x 10(or failure) gotta practice keeping my chest up/shoulders back behind bar(my hips are tight)

Smith Front Squats
3-4 x 15(or failure whichever comes first) and I was definitely failing short each set

Leg ext
3 x 15 heavy as possible
3 x 20 or failure slow and controlled
Everything I failed short on I got forced reps into negs except deads

Done and a wicked arse w/o... Resting for the remainder of day... And eating lol

[clarky.]

How yous doing guys and girls ?? I went and did shoulders and traps this morning. It was a good session then after me and my wee girl took the dogs for a good walk so cardio all round. Got some pics so i'll post them in the booth shortly got some with the dogs in it so AG might like them.

Pre ex seated db side raises 1 working 1 drop

Standing db side raises 1 working 1 drop a side

Seated db press 1 working 1 drop

Rev fly 1 working DD a side. Cable

BB shrugs 1 working DD. **new weight**

Behind back shrugs 1 working 1 drop

Done

[GirlyGymRat]

How yous doing guys and girls ?? I went and did shoulders and traps this morning. It was a good session then after me and my wee girl took the dogs for a good walk so cardio all round. Got some pics so i'll post them in the booth shortly got some with the dogs in it so AG might like them. Pre ex seated db side raises 1 working 1 drop Standing db side raises 1 working 1 drop a side Seated db press 1 working 1 drop Rev fly 1 working DD a side. Cable BB shrugs 1 working DD. **new weight** Behind back shrugs 1 working 1 drop Done

I decided on shoulders and back to start my week

Warmup crutches and 1/2 mi treadmill run. 4 sets 10 reps

Fixed Lat pull down.
Lat pull down
Lat pull down mount pull down
DB Rhomboids
Weighted Roman chair
Shoulder press
DB lateral raises.
Front raises.
Seated bent over rear delt raises.
Cable rear delta
Upright rows.

30 min incline treadmill

I'm pleased!

[Bio-Active]

How yous doing guys and girls ?? I went and did shoulders and traps this morning. It was a good session then after me and my wee girl took the dogs for a good walk so cardio all round. Got some pics so i'll post them in the booth shortly got some with the dogs in it so AG might like them.

Pre ex seated db side raises 1 working 1 drop

Standing db side raises 1 working 1 drop a side

Seated db press 1 working 1 drop

Rev fly 1 working DD a side. Cable

BB shrugs 1 working DD. **new weight**

Behind back shrugs 1 working 1 drop

Done

I decided on shoulders and back to start my week

Warmup crutches and 1/2 mi treadmill run. 4 sets 10 reps

Fixed Lat pull down.
Lat pull down
Lat pull down mount pull down
DB Rhomboids
Weighted Roman chair
Shoulder press
DB lateral raises.
Front raises.
Seated bent over rear delt raises.
Cable rear delta
Upright rows.

30 min incline treadmill

I'm pleased!

Good job nice to see you both training!

[GirlyGymRat]

Good job nice to see you both training!

[clarky.]

I decided on shoulders and back to start my week

Warmup crutches and 1/2 mi treadmill run. 4 sets 10 reps

Fixed Lat pull down.
Lat pull down
Lat pull down mount pull down
DB Rhomboids
Weighted Roman chair
Shoulder press
DB lateral raises.
Front raises.
Seated bent over rear delt raises.
Cable rear delta
Upright rows.

30 min incline treadmill

I'm pleased!

That's some session Girly nice.

Good job nice to see you both training!

Thanks bio.

[almostgone]

Drinking a shake then going to have a go at delts and traps.

[Bio-Active]

Drinking a shake then going to have a go at delts and traps.

tear them up AG

[almostgone]

Change of plans. Cardio instead. I'll light up shoulders tomorrow.

[kelkel]

Change of plans. Cardio instead.

My god man, take your temperature!

[AllKindsOGains]

Hey everybody, evidently it's sibling day. But we here in the dungeon can make it BRO day.
HAPPY BRO DAY BROS!!

[kelkel]

Good to see you AkoG.

[almostgone]

My god man, take your temperature!

LOL,.got one heck of a nosebleed just before I went to the shop, so decided to do some fast walking instead of heavy lifting. I promise I would have much rather been lifting.

[Hazard]

Well..... The cardio is about to begin :-( never thought I'd say that lol

Got a big event to goto for my bday.... I don't plan on dieting hard but I'll throw 45min on a stair master daily and see how I look.

Just thought I'd share..... About to go have nightmares about it

[almostgone]

B'day? You, Haz? How many years?

[clarky.]

Morning guys and girls shoulders and traps are done right in the day. Really don't know what i'll be doing the night as the gym is really busy.

[marcus300]

Cardio tonight see if I can shift some of this fuking weight

[NACH3]

Morning HITers!

Quads are torched... Those leg extensions to end after going heavy(still focusing on squeeze) then the slow & controlled ones sure had the concrete set finish - I did notice when using the snatch grip on deads - my hips seemed to loosen up very nicely and my hips have dropped lower forcing my chest and shoulders to stay behind the bar... It's surely getting better/more flexible locking into my deads as well as my dorsi flexion Is getting better too! Very happy as I was leaning too far forward in the past and hips were too high...

Great sessions guys/& gal(GGR)... Let's keep tearing it up!

Protein bomb egg whites/2scoops ONGS/banana/oats water
Sausage and peppers over rice starving already

Ps... Met a female judge for NPC... She's very lean atm and wants to try hitting a 'natty' show in a little over a month - definitely doable but im worried her diet may not be where it should be due to her traveling... Will be fun tho - am giving a free session to reel er in!

[Hazard]

B'day? You, Haz? How many years?

32 :-(

[NACH3]

32 :-(

Happy B-day, Haz!

[almostgone]

32 :-(

Pfffft. You're just getting started, Haz. The fun years are yet to come.

Happy b'day! Go eat a pound of brisket and worry about the stair climbing doohickey later.

[GirlyGymRat]

32 :-(

Why the unhappy face!!!! Happy birthday!!!

Yesterday I did tabata intervals on incline treadmill (setting 10 of 15). 20 secs running uphill 10 secs recovery.

Kicked my a$$! Kicked my heart rate up! It's nice knowing there's 10 second recovery...

I would rather do ^ then run on flat.

[Back In Black]

32 :-(

32 again?!?!?

Quick chest workout this morning

30 degree incline press - 1 set to positive failure + 1 double drop set

Hammer strength press - 1 set to positive failure + 1 double drop (could barely manage 1 rep on my last drop)

Cable flyes - 1 set to positive failure (I add these just in case my pecs aren't pumped enough)

25 minutes and done

[BG]

32 :-(

I would cut Marcus' thumb off to be 32 again

[kelkel]

. Met a female judge for NPC... She's very lean atm and wants to try hitting a 'natty' show in a little over a month - definitely doable Will be fun tho - am giving a free session to reel er in!

I'm confused. She's "do-able" or the contest is?

[kelkel]

I would cut Marcus' thumb off to be 32 again

Got that right...

[Bio-Active]

32 :-(

Happy B-Day!

[Hazard]

Hey now! Slow down fellas..... I'll be 32 on May 13th lol

[kelkel]

Hey now! Slow down fellas..... I'll be 32 on May 13th lol

Wow. A few more years = Masters class......well, if we let you in that is.

[Hazard]

Wow. A few more years = Masters class......well, if we let you in that is.

*cuts lengthy piece of rope*

[DCI]

Contemplating what Im gonna train tonight. Listening to some florida death metal while I do

[kelkel]

*cuts lengthy piece of rope*

Enlists boy scout to tie knot.....

[marcus300]

lasted 15 mins cardio with kettlebell - pissed off with that