**Marcus's HIT Dungeon**

[almostgone]

Will.post up my lift here in a few. Finishing up a part so we can get a machine back up and running.

[almostgone]

Since we're having some discussions about shoulder issues, thought some of you might enjoy reading a recent post by Chris Duffin.
Bulletproof Shoulders 101 – The Definitive Top 5 Shoulder Strength and Health Exercises by Chris Duffin | Kabuki Strength

I meant to post this up earlier today, since some of.us have incorporated Duffin's breathing and bracing techniques and also I enjoy his informational videos, etc. I don't think the link will.be a problem since it isn't to a forum per se. If.anyone sees a problem with it, let me know and I'll dump.it.

[almostgone]

Very intense lift tonight. Naturally at the last minute , my stomach decided nature was calling, so I didn't get to out quite as much time into my session as I had planned.

Incline d'bell.curl- 2 w/u, Work-9,drop,3,drop,3
Seated d'bell curl- 1 w/u, Work- 4,drop,2+,drop,3+,drop,4.
Close grip cable curls w/ straight bar- Work1- 7 good reps w/ a slow 5 count positive and a slow 5 count negative. Rest 1 minute and dropped a smidge of weight..Work2- 4 reps w/ a 10 count negative.
Close grip Smythe press- 2 w/u, Work-8,drop,4,drop,3
Triceps pressdown w/ straight bar- 1 w/u, Work-6,drop,6+ w/ a slow 10 count hold on partial.


Pretty much wiped at this point. Am.very ready for the massage today and can feel I am very ready for a pullback..Will start it after I get in legs on Saturday am will be ending the "wee" blast Saturday as well.

[NACH3]

What's up fellow HITers!

I'm gonna fvking destroy some shit today - may even go in soon! Why not right guys!

Let's get it!

[NACH3]

lmfao very true

It sure is!!!

[BG]

Alright guys, Friday is here. Nach is fired up and ready to go!

I tried to stretch a little and Im super tight, I usually stretch every day but I must have fell off towards the end of the week here. Took a day off from a lot of caffeine and I felt like shit, I have to start to control this a little better. THose DNP -x pills I got my wife are wicked, they make you feel real good, Im going to have to check whats in them (probably should do this first lol). I have a lazy day, so Im going to clean my fish tank and stretch to prepare for legs tonight. Have a good one guys.

[Mr.BB]

Morning guys!

Sorry for being a bit out, wife decided to ruin my days off.

Started T3. Tren in showing its teeth.

[Proximal]

Since we're having some discussions about shoulder issues, thought some of you might enjoy reading a recent post by Chris Duffin.
Bulletproof Shoulders 101 – The Definitive Top 5 Shoulder Strength and Health Exercises by Chris Duffin | Kabuki Strength

I meant to post this up earlier today, since some of.us have incorporated Duffin's breathing and bracing techniques and also I enjoy his informational videos, etc. I don't think the link will.be a problem since it isn't to a forum per se. If.anyone sees a problem with it, let me know and I'll dump.it.

Nice!

Morning gang!

[marcus300]

Since we're having some discussions about shoulder issues, thought some of you might enjoy reading a recent post by Chris Duffin.
Bulletproof Shoulders 101 – The Definitive Top 5 Shoulder Strength and Health Exercises by Chris Duffin | Kabuki Strength

I meant to post this up earlier today, since some of.us have incorporated Duffin's breathing and bracing techniques and also I enjoy his informational videos, etc. I don't think the link will.be a problem since it isn't to a forum per se. If.anyone sees a problem with it, let me know and I'll dump.it.

I follow Chris a lot and he is excellent and explaining, also he's a strength freak

[kelkel]

I follow Chris a lot and he is excellent and explaining, also he's a strength freak

He's looking big in those vid's as well...

[marcus300]

He's looking big in those vid's as well...

yeah he's a beast

[marcus300]

Evening everyone

[BG]

I follow Chris a lot and he is excellent and explaining, also he's a strength freak

Guy is fuking awesome.

[almostgone]

Evening everyone

Evening, big guy!

[almostgone]

Happy Friday to everyone. I'm off work tonight, so probably about 3 a.m.Saturday, deep in a rural wooded area of SC where we live, I'll head down to the shop and work legs.
My deep tissue massage was painfully wonderful. She stripped my glutes, worked hams and lower back, on up to rhomboids and traps, delts, and really broke down my anteriors, pecs, biceps, and then hit my quads briefly.
I don't know how she can tell what is under my bf, , but she said my rhomboids and traps are ridiculously coarse and dense, also the same with anteriors. The bicep work was a screamer, as was the anteriors, and hams. Also scolded me about stretching my hams more, in particular my right hamstring, which is the also the same side of my back that gives me the most problems.
I had only booked 90 minutes, but she threw in a little "extra more" time, Have another appointment for an hour set up in 7 weeks. Have pounded down about 4 liters of water since my massage and just finished a little TexMex cheat meal with the wife. Almost time to get horizontal.

[BG]

Happy Friday to everyone. I'm off work tonight, so probably about 3 a.m.Saturday, deep in a rural wooded area of SC where we live, I'll head down to the shop and work legs.

Your the man, I seriously dont know how you do it! Get some good rest and recovery.

[NACH3]

I'm going to go hit chest or back - I had only gotten 2hrs when I posted earlier fell back asleep was my off day at work!

Just need more food first and I'm fvkin gettin it!

@ BG - thx for your outlook on life itself in our talk! Was Just having a bad day lol no way I'd do such a thing, well at least not anymore

[kelkel]

TexMex cheat meal with the wife. Almost time to get horizontal.

You gonna tell her or just sneak up on her?

[NACH3]

Guy is fuking awesome.

Strongest core I've ever seen not to mention at his body weight! BEAST!

[clarky.]

Hi guys,GGR. Did chest yesterday good session (PB)

Cable fly 1 working 1 drop

Incline hammer 1 working DD

Leaning one arm db fly 1 working a side

Pec dec 1 working 1 drop

Done, Awww fellas ma fucking back is still fried the now (Fri) and a did it wed and a pullback ffs. So i got up the day for work and ma chest was not that bad at all.

Soo as most times with me i get DOMS with chest, but i never really had nothing this morning just sore front delts as always.
As the day went on at work i started to feel it lol fvck i ripped the cvnt up i am sore now. Trying to do a fly motion on the couch (sofa) over the pond a think lmfao.

[clarky.]

I'll go back and catch up now.

[BG]

You gonna tell her or just sneak up on her?

Lmao.......
He would have to slip her a roofie to sneak up her.......

[BG]

Hey what do you set an IPhone on to take smaller higher resolution photos? They all are huge and blurry when I upload them.

[clarky.]

#958 ffs really fvcking really, that was the last time i posted as i was mad busy, but ffs it never stops here. This place goes like fvck, Great sessions AG,BG SFLA,PROX,BB,HAZ, NACH, ehh and ME ohhhh and the two beasts. KEL ------- MARCUS.

[clarky.]

Prox, what is it you do ? . Sorry if i have missed it, you are a very smart man.

[Proximal]

Prox, what is it you do ? . Sorry if i have missed it, you are a very smart man.

Very flattered, thank you very much Clarky! I was a teacher many years ago, then went to school for physical therapy. I practiced as a physical therapist for about 15 years, but fell out-of- love with it and things related to the medical profession. I returned to teaching and have been teaching Anatomy & Physiology for 16 years now.

Yourself?

Again, thank-you!

[clarky.]

Guys, just a quick thing here. Here in the UK!! things are way different to what yous all have. We can not just say we want this and that.
It is very hard for us all here to get what yous have, really guys it is.... lmfao, us that are on TRT do not get E2 for example or AI'S or HCG ect ect. Well maybe some but you could count them on one hand in the uk. Really, we are so so so far behind in endocrinology that you really would not believe.

me and the big man know this and every single persone from here, and Kel lol. My endo does not know about a AI or a serm. Yes you and i lmfao and she is a endo, BUT like Kel always says just because they have a title does not mean they know hormones.

[NACH3]

Back & traps - emphasis on thickness and Isolating traps - almost like a pre-exhaust in a way -- HIT I'm back MFers

Heavy shrugs
2 Warm ups
2w @ 495 10-15 3 drops + 2RPs WOOOW
2w DBs DY Style bent forward hitting middle of back too

Smith Bent Over Rows - internally rotating elbows & shoulder - tough tho
Warm ups
2w @225 for 10-12 drop PLUS 3RPs at high reps but 3sec pause reps 10-15sec Max

Smith one arm rows -- love these
2w 10-12 + 3RPs all same weight reps went down each RP

REV cable flys
2w +3RPs

Rope face pulls leg up
1w 3RPs

Long Bar Rows
2w 3drops

Long bar face pulls
2w DD higher end reps squeezing the shit outta traps and rears

Seated U-handle rows - lower lats pulling low elbows all the way back
2w + 3RPs

Double DB rows
1w DD + RP

Facing bench on slight incline
5lb plates
Rev flys - S/S'd palms up and back for rears
4x 12-15 each

Wow I'm sore to the touch already - fvkin smashed it
Great session today getting better and better

[BG]

Prox you are a very smart man.

Very true, but sometimes I think his evil twin post for him

[BG]

Back & traps - emphasis on thickness and Isolating traps - almost like a pre-exhaust in a way -- HIT I'm back MFers

Heavy shrugs
2 Warm ups
2w @ 495 10-15 3 drops + 2RPs WOOOW
2w DBs DY Style bent forward hitting middle of back too

Smith Bent Over Rows - internally rotating elbows & shoulder - tough tho
Warm ups
2w @225 for 10-12 drop PLUS 3RPs at high reps but 3sec pause reps 10-15sec Max

Smith one arm rows -- love these
2w 10-12 + 3RPs all same weight reps went down each RP

REV cable flys
2w +3RPs

Rope face pulls leg up
1w 3RPs

Long Bar Rows
2w 3drops

Long bar face pulls
2w DD higher end reps squeezing the shit outta traps and rears

Seated U-handle rows - lower lats pulling low elbows all the way back
2w + 3RPs

Double DB rows
1w DD + RP

Facing bench on slight incline
5lb plates
Rev flys - S/S'd palms up and back for rears
4x 12-15 each

Wow I'm sore to the touch already - fvkin smashed it
Great session today getting better and better

Big workout for sure! Ive always wanted to do the smith rows, whats the proper form?

[NACH3]

Big workout for sure! Ive always wanted to do the smith rows, whats the proper form?

I wanted to really hit my rears and traps as that has thickened my back nicely

I'm bent over at 45* hand slightly farther then middle you can adjust in middle of set too it was my first time loved em

Live doing shrugs first now too

[RaginCajun]

Finally got in the gym today!

Crushed back

Deads

Chin ups

Rows (sets with hands over and under)

Lat pull downs (sets with hands over and under)

37 minutes of cardio for the fatty!

[marcus300]

Very flattered, thank you very much Clarky! I was a teacher many years ago, then went to school for physical therapy. I practiced as a physical therapist for about 15 years, but fell out-of- love with it and things related to the medical profession. I returned to teaching and have been teaching Anatomy & Physiology for 16 years now.

Yourself?

Again, thank-you!

Your a very valuable member of the HIT Squad

[marcus300]

You guys are killing it in here I feel left out with my mediocre workouts

[NACH3]

Your a very valuable member of the HIT Squad

Thx you cvnt lol

[NACH3]

You guys are killing it in here I feel left out with my mediocre workouts

Nothing mediocre about those w/o's Big Man! I know how u feel too buddy :/

[almostgone]

You gonna tell her or just sneak up on her?

LOL, it was more of a tackling motion.

[almostgone]

You guys are killing it in here I feel left out with my mediocre workouts

Horsefeathers!! Mediocre in no way describes your lifts. You are just making adjustments as needed. You? Mediocre? Sorry, boss, I'm going to have to disagree with you on that one.

[RaginCajun]

Very flattered, thank you very much Clarky! I was a teacher many years ago, then went to school for physical therapy. I practiced as a physical therapist for about 15 years, but fell out-of- love with it and things related to the medical profession. I returned to teaching and have been teaching Anatomy & Physiology for 16 years now. Yourself? Again, thank-you!

I wish you were local so you can assess me. My body is damn enigma! Knotted up!

[kelkel]

Your a very valuable member of the HIT Squad

He surely is! It's great to have so many different guys (& girl) with varying backgrounds so willing to impart their knowledge and help each other achieve their goals. Well done to all! Except Haz as I can't understand a thing he types anymore. Don't know WTF his issue is.......