**Marcus's HIT Dungeon**

[Sfla80]

Nice! I bet not too many customers have the nerve to return their meal (of course you're cooking would not be at fault, just their wacked taste buds). I'd like to talk to the chef please. On the other hand, no thanks, the meal is prepared just perfectly, thank you very much !

Hahahhaha

Only if you knew our guest lol.

[Sfla80]

Fuller & thicker Brotha - lookin good - your 6pck is gonna come back this go too already leaner

Thanks nach, means alot.

U say leaner, and I just feel smaller lmao. Damn it .

Goal is for that 6pck to come back and some size on these arms. Gotta catch up to you guys with my arm size.

[Sfla80]

Couple large birds to pack on some size....almond rice too

[BG]

Compression underwear ?!?

Sounds kinky

Pretty much just crushes my cock and balls

Anybody else wear these? Under Armour Sonic Compression Short Black | Lax World

[BG]

Couple large birds to pack on some size....almond rice too

Thats how you get big!!!!!!

[BG]

Ok go easy guys.

Not much different from AVI except maybe smaller.

Haven't taken a pic in long time.



Attachment 164734

Good job, keep going!

[Sfla80]

Pretty much just crushes my cock and balls

Anybody else wear these? Under Armour Sonic Compression Short Black | Lax World

I dont, and quite honestly 9nly time I wear underwear is at the gym.

What's ur reasoning for these ??

[Sfla80]

Good job, keep going!

I am sir, trying to get to even a 1/4 of what u are.

Ty

[NACH3]

Full HIT Arm w/o - fvk yes! Best session in a long time!
Wasn't feelin it, however, after people started watching me not stop - I had to keep 'slightly' turning heads... arms are thickening back up!

Arms HIT - just went a lil higher in reps(felt my shoulder not stabilizing and shaking so went up to 15reps

-Straight bar curls
2 warm ups higher reps 2 feelers
1w 3 drops

-DB preachers off back of incline
2 Feelers
2w both with 3 drops

Hammers
Basically it was ran rack 2x
2w w/4drops same bells used for both sets - again lil higher reps but slow strict and all brachialis

Swiss Bar CG curls - angled/or bent over arms straight out curling up to forehead
1w 3 drops & 2RPs

Tris

Smith Rev grip bench
2warm ups 3 feelers
2w @ 245 x 12-15 last set 3 drops

Lying rope extensions - coming to dead stop working on R arm firing again
2w at same weight with 3RPs

Swiss bar skull crushers - rotating bar to forehead then at peak contraction rotating hands/grip so bar is flat like aa table
1w 3 drop on last drop RPd 2x

Standing rev grip extensions
2w 3RPs last set

Weighted dips
1w 3RPs

Fvk me I missed HIT bis are so tight already - 2hrs post stretched on smith high bar(that's a nice stretch AG)
There's my w/o lol

[Kyle1337]

Pretty much just crushes my cock and balls

Anybody else wear these? Under Armour Sonic Compression Short Black | Lax World

I can't wear anything else. These are must haves at the gym... Any other time tho, I can't do it.

[Sfla80]

Full HIT Arm w/o - fvk yes! Best session in a long time!
Wasn't feelin it, however, after people started watching me not stop - I had to keep 'slightly' turning heads... arms are thickening back up!

Arms HIT - just went a lil higher in reps(felt my shoulder not stabilizing and shaking so went up to 15reps

-Straight bar curls
2 warm ups higher reps 2 feelers
1w 3 drops

-DB preachers off back of incline
2 Feelers
1w

Kicking ass nach....take ur time getting back into it

[NACH3]

Kicking ass nach....take ur time getting back into it

I thought it got my whole w/o that wasn't shit - hold up lemme add my tris in lol

[Sfla80]

I thought it got my whole w/o that wasn't shit - hold up lemme add my tris in lol

Was gonna say something but let it go

[NACH3]

Was gonna say something but let it go

When I saw your quote I was like he's being nice lmao -

Killer arm w/o yourself brother

[BG]

I dont, and quite honestly 9nly time I wear underwear is at the gym.

What's ur reasoning for these ??

support and when you lye down and your shorts slide down they are there. Try them, you wont go back.

[BG]

I am sir, trying to get to even a 1/4 of what u are.

Ty

Your right their, step things up.

[NACH3]

Pretty much just crushes my cock and balls

Anybody else wear these? Under Armour Sonic Compression Short Black | Lax World

Got too unless I'm not running HCG lmao!!

[BG]

I can't wear anything else. These are must haves at the gym... Any other time tho, I can't do it.

Yes they suck outside the gym. The other day I was lazy and didnt change and went food shopping. I was so happy to get them off when I got back home.

[almostgone]

Ok go easy guys.

Not much different from AVI except maybe smaller.

Haven't taken a pic in long time.



Attachment 164734

Looks good man. You guys with little to no bf% kill me.

[almostgone]

support and when you lye down and your shorts slide down they are there. Try them, you wont go back.

I may try out a pair of the compression shorts if they have the fat boy size just for sh!ts and giggles/see if they treat me right.
I swear, I wish House of Pain still sold their line of tank tops and gym shorts. LOL, I'm probably the only person left that still rocks the H.O.P. gym wear, but man for lifting and just general hanging out around the house/working in the yard, they were the best. My stuff is getting some years on them.

[almostgone]

Ummmm, my lats are so sore. Was sitting out in the field with the wife and the beast watching for falling stars. Walked out behind the shop to a tree where I have a piece of chain wrapped around a tree and did some REALLY nice lat stretching. Think we will crash for a bit and I'll hit chest some time today.
The wife is going to a baby shower later today, so she's totally on her own. Me and the beast shall watch DY vids, strength contests, etc. and so on.

[marcus300]

Pretty much just crushes my cock and balls

Anybody else wear these? Under Armour Sonic Compression Short Black | Lax World

Only on special party occasions

[clarky.]

Just killed my arms. One of the better arm sessions in long time.

Bis

Bent over DB iso curl 2w 1f 1w 40s dd

Second movement sat backwards on preacher curl bench. Tris firmly against padding. And db curls like this palms up whole time. 1f 2w 1d

Ez bar cg cable curls 1w ddd

Hammer curls to finish. (On the hammers. R u bring straight up to Pec on same side, or up across to opposite Pec? Seen both ways. I did same side.)

Tri's

Smith cg bench 1f 1w 235 dd

Rope pd 2w dd

Single arm reverse cable pd 2w

Cable kick backs.

Feel great.

Nice session Sfla, and looking good.

[clarky.]

Full HIT Arm w/o - fvk yes! Best session in a long time!
Wasn't feelin it, however, after people started watching me not stop - I had to keep 'slightly' turning heads... arms are thickening back up!

Arms HIT - just went a lil higher in reps(felt my shoulder not stabilizing and shaking so went up to 15reps

-Straight bar curls
2 warm ups higher reps 2 feelers
1w 3 drops

-DB preachers off back of incline
2 Feelers
2w both with 3 drops

Hammers
Basically it was ran rack 2x
2w w/4drops same bells used for both sets - again lil higher reps but slow strict and all brachialis

Swiss Bar CG curls - angled/or bent over arms straight out curling up to forehead
1w 3 drops & 2RPs

Tris

Smith Rev grip bench
2warm ups 3 feelers
2w @ 245 x 12-15 last set 3 drops

Lying rope extensions - coming to dead stop working on R arm firing again
2w at same weight with 3RPs

Swiss bar skull crushers - rotating bar to forehead then at peak contraction rotating hands/grip so bar is flat like aa table
1w 3 drop on last drop RPd 2x

Standing rev grip extensions
2w 3RPs last set

Weighted dips
1w 3RPs

Fvk me I missed HIT bis are so tight already - 2hrs post stretched on smith high bar(that's a nice stretch AG)
There's my w/o lol

Nice session Nach, beastly session.

[clarky.]

Ummmm, my lats are so sore. Was sitting out in the field with the wife and the beast watching for falling stars. Walked out behind the shop to a tree where I have a piece of chain wrapped around a tree and did some REALLY nice lat stretching. Think we will crash for a bit and I'll hit chest some time today.
The wife is going to a baby shower later today, so she's totally on her own. Me and the beast shall watch DY vids, strength contests, etc. and so on.

Lmfao, ehh what's the chain for AG??? Come on, it's the wee massage girl eh hehe, or is it for the wee cvnts that was snooping about your property ?? pics or it never happened lol.

[clarky.]

Only on special party occasions

Hahaha dirty big fvcker.

[InternalFire]

my arms are on HIT fire, rise with the sun some say, rise with the HIT I say

[clarky.]

Morning guys,GGR. Was out yesterday with my wee girl so i just passed on the session. Plenty of time for that i was not rushing our time together.

Anyway we went fishing hahaha i know but she loves it and so do i, but wait it gets better but not for me hahaha.
Aye she won 1-0, poor day (fishing) but she was so so chuffed she bet her dad it was a good day.

So shoulders and traps in a wee while for me, i feel good and looking forward to it. I'll report back later on fellas.

[marcus300]

Thanks Clarky and AG!

That was my first and believe me, it was traumatic for me to go that brief, but will definitely drop the working sets to 1.

I think my error for the exercises with the 2 -3 working sets is that due to my age and doing a good job of managing to avoid muscle/tendon injuries, I pyramid up extra longer. So a couple of those might have actually been work-ups or I believe you call them feeler sets. I will try to do some rest-pause, although I did do some partials after failure to do full ROM.

Questions:

What is your ideal rep range for your working set and then what is your goal of your rep range for your drop set?

How much rest between your last work-up or feeler set and then your working set?

Thanks gentleman, greatly appreciated!

I try and judge my working set weight by using feeler sets and I am aiming for anything for between 6-12 reps, if I hit 12 reps at total failure next time I will increase the weight and drop my rep range down to around 8 ish and work up to 12 reps again then I will do the same by increasing the weight so I hit my working set top range which would be 12. But remember 12 would be eye ball shaking all out gun to your head cant do anymore stage.

I try but this depends on the muscle group but around 1-1 1/2 mins from feeler to working set, its not often I do 2 working sets because one would of done the job if I was in the mood and didn't miss my all out working set goals.

[marcus300]

Ok go easy guys.

Not much different from AVI except maybe smaller.

Haven't taken a pic in long time.



Attachment 164734

keep on it big boy, looking well

[almostgone]

Not really sleeping well, but the wife is out cold. Mixing up a shake and then off to the shop in a bit for chest.

[clarky.]

Did shoulders and traps, warm up seated db side raises.

Standing db side raises 1 working 1 drop

^^^^^^ one side at a time 1 working 1 drop

Rev cable fly 2 sets

Rev pec dec 1 working 1 drop

Seated shoulder press 1 working DD

Machine shrugs db grip 3 sets then behind back grip 2 sets

Had to use machine for shrugs as all racks were getting used, i repped each set out till i could not get any more (not HIT remember) sets.

Just one of them days the day guys, i felt good but the session just did not feel right you know just felt like i was going through the motions. It was still heavy though

[Mr.BB]

Chest screaming from yesterday, got calves and quads later today.

Need to change my split, doing legs the day after chest is crap cause getting under the squat bar is a major pain when your pecs are hurting.

[almostgone]

Pretty decent one today. Feel a pullback coming up soon. May try to time it with the end of this little blast. I did manage some extra reps on pressing today, which makes me happy. Probably will bump up the working weight on incline presses next time and if all goes well, I'll drop the second working set as it won't be needed.
Wife is headed out to the baby shower here soon, so me and the beast will watch some 90s strongman vids and then crash out. Watched just a smidge ready and saw some old school beasts. Geoff Capes, Riku Kiri, Gary Taylor, O.D. Wilson, Gerrit Badenhorst.

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6,drop,1+,drop,2+, drop, 2+.
Incline press- 2 w/u, Work,1- 8+,drop,2+,drop,2+ w/ 5 count neg. on all partials. 90 seconds rest. Work2- 8+ reps at last drop weight from first work set w/ slow 3 count neg on partial.
Flat flyes- 2 w/u, Work- 8+,drop,3+.
Flat press- 1 w/u, Work- 8+,drop,2+ w/ 5 count neg on partials.
Wrist curls w/ dry Oly bar- palms up to failure and palms down to failure superset with seated hammer curls to failure.

47 minutes not including RC exercises and stretches.
Had my post lift shake and a shower. Eating 7 egg whites and 5 oz. of flank steak cooked in the pressure cooker. Will get up later and eat a cup of FF Chobani yogurt w/ a handful of blackberries and blueberries mixed in.
Back in the day, I use to throw 5-10g of dextrose in my post lift shake, but haven't don't that in ages. Any of you guys do that/find it useful? I remember it working well, but also, my body responded differently back then. If y'all find it useful, I'll start adding it back in as the calories would be nominal.

[Sfla80]

Chest screaming from yesterday, got calves and quads later today.

Need to change my split, doing legs the day after chest is crap cause getting under the squat bar is a major pain when your pecs are hurting.

Used to love doing legs on Mondays.....

[Sfla80]

Pretty decent one today. Feel a pullback coming up soon. May try to time it with the end of this little blast. I did manage some extra reps on pressing today, which makes me happy. Probably will bump up the working weight on incline presses next time and if all goes well, I'll drop the second working set as it won't be needed.
Wife is headed out to the baby shower here soon, so me and the beast will watch some 90s strongman vids and then crash out. Watched just a smidge ready and saw some old school beasts. Geoff Capes, Riku Kiri, Gary Taylor, O.D. Wilson, Gerrit Badenhorst.

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6,drop,1+,drop,2+, drop, 2+.
Incline press- 2 w/u, Work,1- 8+,drop,2+,drop,2+ w/ 5 count neg. on all partials. 90 seconds rest. Work2- 8+ reps at last drop weight from first work set w/ slow 3 count neg on partial.
Flat flyes- 2 w/u, Work- 8+,drop,3+.
Flat press- 1 w/u, Work- 8+,drop,2+ w/ 5 count neg on partials.
Wrist curls w/ dry Oly bar- palms up to failure and palms down to failure superset with seated hammer curls to failure.

47 minutes not including RC exercises and stretches.
Had my post lift shake and a shower. Eating 7 egg whites and 5 oz. of flank steak cooked in the pressure cooker. Will get up later and eat a cup of FF Chobani yogurt w/ a handful of blackberries and blueberries mixed in.
Back in the day, I use to throw 5-10g of dextrose in my post lift shake, but haven't don't that in ages. Any of you guys do that/find it useful? I remember it working well, but also, my body responded differently back then. If y'all find it useful, I'll start adding it back in as the calories would be nominal.

Killer session ag

[almostgone]

Thanks, Sfla. Definitely satisfying!

[almostgone]

Did shoulders and traps, warm up seated db side raises.

Standing db side raises 1 working 1 drop

^^^^^^ one side at a time 1 working 1 drop

Rev cable fly 2 sets

Rev pec dec 1 working 1 drop

Seated shoulder press 1 working DD

Machine shrugs db grip 3 sets then behind back grip 2 sets

Had to use machine for shrugs as all racks were getting used, i repped each set out till i could not get any more (not HIT remember) sets.

Just one of them days the day guys, i felt good but the session just did not feel right you know just felt like i was going through the motions. It was still heavy though

Good one, Clarky!

[almostgone]

Just killed my arms. One of the better arm sessions in long time.

Bis

Bent over DB iso curl 2w 1f 1w 40s dd

Second movement sat backwards on preacher curl bench. Tris firmly against padding. And db curls like this palms up whole time. 1f 2w 1d

Ez bar cg cable curls 1w ddd

Hammer curls to finish. (On the hammers. R u bring straight up to Pec on same side, or up across to opposite Pec? Seen both ways. I did same side.)

Tri's

Smith cg bench 1f 1w 235 dd

Rope pd 2w dd

Single arm reverse cable pd 2w

Cable kick backs.

Feel great.

Intense, Sfla! 2 thumbs up. How do.you feel?

[clarky.]

Pretty decent one today. Feel a pullback coming up soon. May try to time it with the end of this little blast. I did manage some extra reps on pressing today, which makes me happy. Probably will bump up the working weight on incline presses next time and if all goes well, I'll drop the second working set as it won't be needed.
Wife is headed out to the baby shower here soon, so me and the beast will watch some 90s strongman vids and then crash out. Watched just a smidge ready and saw some old school beasts. Geoff Capes, Riku Kiri, Gary Taylor, O.D. Wilson, Gerrit Badenhorst.

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6,drop,1+,drop,2+, drop, 2+.
Incline press- 2 w/u, Work,1- 8+,drop,2+,drop,2+ w/ 5 count neg. on all partials. 90 seconds rest. Work2- 8+ reps at last drop weight from first work set w/ slow 3 count neg on partial.
Flat flyes- 2 w/u, Work- 8+,drop,3+.
Flat press- 1 w/u, Work- 8+,drop,2+ w/ 5 count neg on partials.
Wrist curls w/ dry Oly bar- palms up to failure and palms down to failure superset with seated hammer curls to failure.

47 minutes not including RC exercises and stretches.
Had my post lift shake and a shower. Eating 7 egg whites and 5 oz. of flank steak cooked in the pressure cooker. Will get up later and eat a cup of FF Chobani yogurt w/ a handful of blackberries and blueberries mixed in.
Back in the day, I use to throw 5-10g of dextrose in my post lift shake, but haven't don't that in ages. Any of you guys do that/find it useful? I remember it working well, but also, my body responded differently back then. If y'all find it useful, I'll start adding it back in as the calories would be nominal.

Haha, Nice session mate.