**Marcus's HIT Dungeon**

[NACH3]

Right guys,GGR. Not long back it was a good session but fvck was it hot in there the day.

Straight arm pd 1 working DD. **new weight**

Seated row 1 working DD. Pals facing

Seated row 1 working WG s bar

T bar 1 working DD

Rack pulls 1 working DD. **new weight**

Done,

It was a good session fvcking pure pissed off at the T bar i lifted just a little less than i've done but hey ho.

10kg on the rack pulls by fvck i felt it but chuffed i was stuck for a few wks there and that was with a ripped bit on the hand you know it starts with a c a think lmfao here.

Straight arm pd are one plate away from the stack so chuffed. I't was good slow and solid the day really felt it.

Very nice Big Guy! Kickin' that iron ass buddy

Seen some old faces the day at the gym. Some not seen for more than a year. Not changed at all still the same size and doing the same shit Daft cvnts.

It's amazing isn't it... And Wondering why they still look the same lol

[BG]

Thanks guys greatly appreciated! Ill get some more, you can only catch the bottom of my lats in that picture.


OK hams today, going to stay light on deads and see if I feel better on friday squatting. Kel and I had a talk and I threw it right out the door. I need to take it easy on one day in order to crush the other. Its just to much in one week.

[BG]

co·or·di·na·tion
kōˌôrdnˈāSH(ə)n/
noun

• 1.
  the organization of the different elements of a complex body or activity so as to enable them to work together effectively.
  [COLOR=#878787 !important]"both countries agreed to intensify efforts at economic policy coordination"[/COLOR]
  
  
• 2.
  the ability to use different parts of the body together smoothly and efficiently.
  [COLOR=#878787 !important]"changing from one foot position to another requires coordination and balance"
  
  
  

I lift things up and I put them down...........

[NACH3]

Thanks guys greatly appreciated! Ill get some more, you can only catch the bottom of my lats in that picture.


OK hams today, going to stay light on deads and see if I feel better on friday squatting. Kel and I had a talk and I threw it right out the door. I need to take it easy on one day in order to crush the other. Its just to much in one week.

I thought that showed your lower lat development very well - good shit!

[Proximal]

A.M.
Rear-Delt
Bent-over flys
Face pulls
Back
Underhand grip low-hammer rows
Shrugs
Medium grip pull-downs super-set with Straight arm pull-downs
Single arm cable rows

Biceps, abs & cardio tonight.

Have a nice week all.

[clarky.]

Very nice Big Guy! Kickin' that iron ass buddy

It's amazing isn't it... And Wondering why they still look the same lol

Thanks mate, training is going good the now Nach.. I know ! it's mad Nach why do they not see it.

[marcus300]

I know Ive been saying for a while Ill post a pic but never remember to take one so I took a quick gym shot today. Not to great but something, doesnt do me to much justice Do you guys use your timers, how the F do you press the button to take the pic and hold the phone?

Looking big, thick and ripped you fucking cunty twat well done. Really impressed

[RaginCajun]

Dude, are you kidding? That's good f-in hard work there! Jeez, you guys kill me. I'm still fat as a tick and only drop a pound or two here or there.

i am with you on this one AG!

wish i was that lean and big!

[BG]

Looking big, thick and ripped you fucking cunty twat well done

Thanks brother!

[BG]

Morning hams
Double leg lying curls
Deads-no touch's 8 reps, 5 rep normal, 3 rep normal. Man I was in there at 1030 am, 1 meal and a bunch of pre-workout, was supposed to be a light day. Of course I had a bunch of people watching so that went to crap. Oh well, next week
Reverse single leg curls

Thats it, was at the beach by 1230!

[Sfla80]

Shoulders tonight

Seated BB press 2 w 2f 2w (175) dd

Leaning one arm db lateral raise 1f 2w 1d

Straight set ez bar up rights straight into ez bar reverse grip front raise. 2w

Rope face pulls 2w

Behind the back cables 2w

Smith shrugs 2w straight sets Front and back

Good session.

Getting ready for upcoming blast. Hopefully starting soon

Cooking new chicken tonight, looks great probably be added to the cooking thread shortly. Have to taste first lol

[BG]

Shoulders tonight

Seated BB press 2 w 2f 2w (175) dd

Leaning one arm db lateral raise 1f 2w 1d

Straight set ez bar up rights straight into ez bar reverse grip front raise. 2w

Rope face pulls 2w

Behind the back cables 2w

Smith shrugs 2w straight sets Front and back

Good session.

Getting ready for upcoming blast. Hopefully starting soon

Cooking new chicken tonight, looks great probably be added to the cooking thread shortly. Have to taste first lol

Great work out, cant wait to find if the chicken was good

[Hazard]

BG you look great..... Friggin thick man..... And lean

[almostgone]

Ugh. No more pseudo sushi from the grocery store for me. Got in cardio just from running to the bathroom. Finally got some boiled chicken and diet ginger ale to stay in my system.

[Sfla80]

Great work out, cant wait to find if the chicken was good

Lmao. It was good.

And posted

[RaginCajun]

Ugh. No more pseudo sushi from the grocery store for me. Got in cardio just from running to the bathroom. Finally got some boiled chicken and diet ginger ale to stay in my system.

Oh damn!

[Sfla80]

Ugh. No more pseudo sushi from the grocery store for me. Got in cardio just from running to the bathroom. Finally got some boiled chicken and diet ginger ale to stay in my system.

Wow sorry Ag...kinda funny though

[BG]

Ugh. No more pseudo sushi from the grocery store for me. Got in cardio just from running to the bathroom. Finally got some boiled chicken and diet ginger ale to stay in my system.

Hahaha you gave me a good laugh to start the morning! Boiled chicken and ginger ale!

[NACH3]

Delts & trap work(yesterday's)

Also, I tried what Marcus did for his delts(my shoulder was hurtin) so I went the opposite no pressing yesterday just...

- Heavy shrugs
Front 5x 405/high reps
DB shrugs 5x 8-12 holding for 3sec s/s w/rev pec dec(fried my rears)

- side laterals
2w 3 drops great blood flow going

- front raises w/straight bar(heavy). S/S'd cable front raises
2w 3 drops for both

It hurts to actually touch my traps and front/& rear delts

Very intense 30min

[NACH3]

Gonna hit chest or hit my compound movements today(shoulder isn't feeling too bad) will report back later

Also great kickass w/o's fellas

[marcus300]

chest this morning, nothing special my RC hurt like fuk

[Proximal]

Between you two guys and my wife nagging me, I'm being scheduled for another MRI of my shoulder. Already know my RC is partially torn, just want to see how much worse it is - don't want it to get beyond the point of no return.

[kelkel]

Better safe than sorry Prox!

[Proximal]

Thanks Kel! The original MRI was 10 years ago and was a moderate tear, not severe. I'd just prefer to continue to work around it like I've been doing - won't do surgery unless it is deemed a must. More precautionary if anything.

[BG]

Allright, went to the beach yesterday I thought I had the sunblock thing under control.......but no. Im fried, my stomach hurt so bad everytime I rolled on it while sleeping it woke me up and pissed me off. I did some side work today and my tool belt hurt like hell, I had to pull my shorts up grampa style so it would not rub to much. Then every thing I touched fell apart or didnt work afterwards. I HATE WORKING ON OTHER HACKS CRAP WORK! Something that should have taken me 3 hours took 6 , plus I had to buy 80$ worth off shit. OK rant over , thanks guys.

Heading to the gym to clear my mind, abs/calves/reardelts

[novastepp]

Meet your goals today guys!!! Calves tonight!

[almostgone]

All the running to the crapper and gut cramps did my lower back in. It's doing that stupid thing where it knots up right @ spinal erectors/top of glutes. Rolling it out right now. If Incsn get it to release, I'll be headed to the shop in 45 minutes or so.

[RaginCajun]

All the running to the crapper and gut cramps did my lower back in. It's doing that stupid thing where it knots up right @ spinal erectors/top of glutes. Rolling it out right now. If Incsn get it to release, I'll be headed to the shop in 45 minutes or so.

I know the feeling, mine feels like that now

[almostgone]

Yeah, it's crazy. Damn thing is tighter than a banjo string. Hopefully it will let loose here in a bit. The wife has on of those shiatsu massage doohickeys that goes in a chair. Using it right now.
This damn thing won't release. Going to keep rolling it until work and hope tomorrow is a better day.

[NACH3]

All the running to the crapper and gut cramps did my lower back in. It's doing that stupid thing where it knots up right @ spinal erectors/top of glutes. Rolling it out right now. If Incsn get it to release, I'll be headed to the shop in 45 minutes or so.

Would that be your SI joints AG? Mine tighten up on me too sometimes... I'll find a board that can go over my toes and reach for it make sure board can hold your resistence(keeping back long and straight hits them really nice(I've gotten them to release/kinda like a popping and ooh does it feel great when they release)

Best of luck and hope tomorrow is a better day

[BG]

Tuesday-I took sat off, did it on Sunday so I made up Sunday's work out.

Abs-Full routine
Calves
Rear delts/traps

[almostgone]

Would that be your SI joints AG? Mine tighten up on me too sometimes... I'll find a board that can go over my toes and reach for it make sure board can hold your resistence(keeping back long and straight hits them really nice(I've gotten them to release/kinda like a popping and ooh does it feel great when they release)

Best of luck and hope tomorrow is a better day

I believe the fancy name for the muscle that gives me issues is iliocostalis lumborum. It's given me occasional grief since I did a partial tear about a decade ago? Its one of the spinal erectors.
It's loosening up a tad now. I took a half of a relaxer and a Voltaren, then the wife attacked the area with her elbow for about 25 minutes, then after I got out of the shower, she slapped some Voltaren cream on it. Will probably run the Voltaren tabs for a week or two, then should be good to go.
It is just past time for me to go see the deep tissue lady. She's a tiny thing, but man she can make pain feel so good. Usually for my lower back, she "strips" the upper portion of my glutes, works my entire back with the hands and the heels of her feet, and if I'm really hurting, I'll book a 90 minute session and she breaks down my hammies as well. LOL, if I book a 90 minute session, I'm usually her only deep tissue appointment for a few hours. By the time she finishes working on me and "skiing on my back (as she calls it), she is worn out.

[Hazard]

Got a 30-40min chest session in. Felt great but I'm super exhausted physically yet I can't goto sleep.

The lights are out, kids and fiancé are away..... Once I get to sleep I'll sleep soundly lol

[AR's King Silabolin]

Real heavy backworkout. Already starting to feel the sr9009 which i started yesterday. Cant believe those who says its bull. 10 days left of cycle. For sure i will keep it all this time!!!!!!!!!!!!!!

[NACH3]

I believe the fancy name for the muscle that gives me issues is iliocostalis lumborum. It's given me occasional grief since I did a partial tear about a decade ago? Its one of the spinal erectors.
It's loosening up a tad now. I took a half of a relaxer and a Voltaren, then the wife attacked the area with her elbow for about 25 minutes, then after I got out of the shower, she slapped some Voltaren cream on it. Will probably run the Voltaren tabs for a week or two, then should be good to go.
It is just past time for me to go see the deep tissue lady. She's a tiny thing, but man she can make pain feel so good. Usually for my lower back, she "strips" the upper portion of my glutes, works my entire back with the hands and the heels of her feet, and if I'm really hurting, I'll book a 90 minute session and she breaks down my hammies as well. LOL, if I book a 90 minute session, I'm usually her only deep tissue appointment for a few hours. By the time she finishes working on me and "skiing on my back (as she calls it), she is worn out.

Thx for the rundown AG! I sure hope it starts to loosen up... But it Sounds like you know exactly what the body needs Big Guy... Deep tissue sounds excellent about now, too!

[NACH3]

What's up fellas

Delts & traps are still fried... Still sore to the touch

Took a day yesterday and gonna hit either lower today or press then legs... We'll see how the body feels I'm really not trying to load up the weight yet(Fvk it's hard tho) lol
Will report back later today

Kickass everyone!

[clarky.]

Shoulders tonight

Seated BB press 2 w 2f 2w (175) dd

Leaning one arm db lateral raise 1f 2w 1d

Straight set ez bar up rights straight into ez bar reverse grip front raise. 2w

Rope face pulls 2w

Behind the back cables 2w

Smith shrugs 2w straight sets Front and back

Good session.

Getting ready for upcoming blast. Hopefully starting soon

Cooking new chicken tonight, looks great probably be added to the cooking thread shortly. Have to taste first lol

Nice session Sfla, and i'll be having a look at that chicken.

[clarky.]

Delts & trap work(yesterday's)

Also, I tried what Marcus did for his delts(my shoulder was hurtin) so I went the opposite no pressing yesterday just...

- Heavy shrugs
Front 5x 405/high reps
DB shrugs 5x 8-12 holding for 3sec s/s w/rev pec dec(fried my rears)

- side laterals
2w 3 drops great blood flow going

- front raises w/straight bar(heavy). S/S'd cable front raises
2w 3 drops for both

It hurts to actually touch my traps and front/& rear delts

Very intense 30min

Hahaha he's back!! Nice session Nach.

[clarky.]

Ugh. No more pseudo sushi from the grocery store for me. Got in cardio just from running to the bathroom. Finally got some boiled chicken and diet ginger ale to stay in my system.

Ahhhh that's pure sh!t mate. Diet ginger lmfao.

[clarky.]

Rest day the day for me. A was away camping last night again and am fvcked lol it would just be a waste of time.

I really need to work on peak on my left bi. Right arm looks a lot better weird.