**Marcus's HIT Dungeon**

[clarky.]

Seated d'bell curl- 2 w/u, Work-5+,drop,3+,drop,4+,drop,2+.
Incline d'bell curl- 2 w/u, Work-4+,drop,2+,drop,4+ - 4+.
Close grip cable curls- Work-9,drop,4+,drop,6+.
Close grip Smythe press-2 w/u, Work1-8+ reps. Rest 1 minute and drop weight. Work2-8,drop,6+. New weight.
Triceps press down w/ bent handle- 1 w/u, Work- 3+, drop,2+,drop,3+,drop,4+.

Really good pump tonight. I think after this pullback, I will keep this routine for awhile, except I will add in d'bell skulls and rotate standing cable curls with d'bell preachers off the back on my bench.

35 minutes and man it felt good to get to the shop and lift.

Nice session AG.

[clarky.]

Morning guys and girls back to it the day after two days off it was great. Shoulders and traps the day so i will report back later.

[Bodacious]

Nice session AG!
Give it hell Clarky!
Igifuno looking solid man!!!

Morning guys!!! I'll be on first shift for 4 weeks. So I'll try and read and post when I can. Hope everyone has a good start to the work week.

Update : Today was the day I was going to start back up. I am feeling a lot better. I am going to rest two more day.(Will do some stretching and light cardio today and tomorrow) My back is getting better but I want to take two more days and just let it heal some more. Everything else on me is liking the rest. Starting to feel good/better.

[Bio-Active]

Take is slow Bod... No reason to rush it. Monday is my rest day so gonna rest up real hard for tomorrow

[almostgone]

Ugh, day shift. You have my sympathy.
You'll be amazed at how refreshed and well you feel when you rest after a long HIT run. Time off via a reload or just time off works wonders. The body and mind just won't hold up to that kind of workload indefinitely. You can do it for a while, but eventually you get diminished returns at best.
I believe Kel recently took 2 weeks off and if I'm not mistaken he was feeling great and ready to go after the time off.

[almostgone]

Morning guys and girls back to it the day after two days off it was great. Shoulders and traps the day so i will report back later.

If II can move decently, I may start my pullback tonight on shoulders and traps, Clarky. How much longer on your blast? End of the year?

[Sfla80]

Morning guys!

First day back to work since the little one born. This place is a fvcking disaster!!! Lol. Ugh

Hopefully shoulders tonight.

Side note, friend has a training session with Jay cutler saturday. Asking if anyone has any questions. So figured I would ask here too.

[almostgone]

Shit, any info would be cool as hell. Favorite delt exercises?

[Sfla80]

Shit, any info would be cool as hell. Favorite delt exercises?

That's a good one.

I'm gonna get a few together before I send it to him. Not sure how many will even get answered

[Igifuno]

Morning guys. Got a bunch of food packed for work today and feeling nice and sore. Chest is still tender and my back has this deep burning pain that reminds me every time I move.

It's going to be psycho busy today so I won't be checking in much. Hope everyone had a great day. Hit it hard and eat well!!

[almostgone]

Morning guys. Got a bunch of food packed for work today and feeling nice and sore. Chest is still tender and my back has this deep burning pain that reminds me every time I move.

It's going to be psycho busy today so I won't be checking in much. Hope everyone had a great day. Hit it hard and eat well!!

Way ahead of you brother!!! I had 8 oz of roast, a medium red potato, and several carrots for breakfast.
Just mixed of a cup of plain Chobani fat free Greek yogurt with a tablespoon of sugar-free chocolate syrup for flavor. The sugar free syrup is probably full of chemical sh!t that is bad for you, but, anyway. The yogurt is good, slow protein.
Will get up and eat the yogurt in a few hours.

[NACH3]

Nice sessions Igi, AG! & welcome Jmall!

These wisdom teeth are gettin the pull today -- literally want to rip em out myself at this time... So I hit some delts/traps yesterday - no pressing just side laterals(3 drops) rev grip front raises, rev flies, shrugs(BB, DB Dropped to 60s avg' 2-5 reps per drop) just went in... Got close to failure did lots of partials on everything I did!

Will most likely be outta commission today so I'll check back on later!
Have a great day everyone!

[Bodacious]

Nice sessions Igi, AG! & welcome Jmall!

These wisdom teeth are gettin the pull today -- literally want to rip em out myself at this time... So I hit some delts/traps yesterday - no pressing just side laterals(3 drops) rev grip front raises, rev flies, shrugs(BB, DB Dropped to 60s avg' 2-5 reps per drop) just went in... Got close to failure did lots of partials on everything I did!

Will most likely be outta commission today so I'll check back on later!
Have a great day everyone!

Good luck brother on the teeth!

[Igifuno]

Hey good luck NACH! Will be thinking about you man.

[jmalls]

My wife just had hers pulled all 4 and was up and about in 36 hours! And she feels so much better now you'll love it brother!

[Hazard]

All this wisdom tooth talk..... Now my brother in law has an infection that they're treating. He's getting 3 pulled in January.

All 4 of mine are impacted and need to be removed. No dental insurance right now tho

[jmalls]

I need to get into ugl dentistry!

[NACH3]

All this wisdom tooth talk..... Now my brother in law has an infection that they're treating. He's getting 3 pulled in January.

All 4 of mine are impacted and need to be removed. No dental insurance right now tho

That's the worst Haz... I don't have any either but just payed a pretty penny just to get them removed but the real work Is ahead! :/ I think I'll need braces to later on ugh wtf lol

Edit** just back from getting them all pulled I can't talk lol all the numbness has me talking like a weirdo lol... They said at least 5 days till gym my BP was good 120s/72.... Resting pulse(bpm) = 55-62 went down as far as 50 didn't break 49 tho
Everything seemed in very good condition(BP resting pulse oxygen etc) thx for all the support fellas! It's greatly appreciated!

[jmalls]

Feel better! Just think in 5 days how bad your going to destroy the iron!!

[kelkel]

the numbness has me talking like a weirdo lol...

And you think this is a new development?

[NACH3]

And you think this is a new development?

LOL no... I just wanted to see what you would have to say! after I posted it I knew I'd be getting a notorious Kel one liner!

[NACH3]

Feel better! Just think in 5 days how bad your going to destroy the iron!!

No doubt :-) can't wait and no more bumps in the road just working eating and training(sleeping too) lol

[Bodacious]

And you think this is a new development?

Lol...

[kelkel]

When it comes to braces Nach, do it and get it done. I had them about 10 years ago and it made a huge difference. Wish I did it sooner.

[NACH3]

When it comes to braces Nach, do it and get it done. I had them about 10 years ago and it made a huge difference. Wish I did it sooner.

I keep hearing the same, Kel! Eecially for longevity! And my Mother and Aunt had both gotten them done about 7-10yrs ago as well - thanks for weighing in on that! It'll fix a lot of me slamming my teeth together, as well I've heard!

[clarky.]

If II can move decently, I may start my pullback tonight on shoulders and traps, Clarky. How much longer on your blast? End of the year?

Last pin the mora AG but i was thinking one more vial .

[clarky.]

Did shoulders and traps earlier went good.

Seated db side raises pre ex

Standing db side raises 1 working 1 drop

Rev db fly 1 working 1 drop

Seated db press 1 working 1 drop

BB shrugs 1 working DD

Behind back BB shrugs 1 working DD

It was a good session guys.

[Sfla80]

Shoulders tonight also clarky...nice session

Seated bb press dd

Seated dB laterals one drop

Front raise

Cable behind back into front raise

Rope pulls

Hammer shrugs

[Sfla80]

And dinner






And nach...would say good luck but I'm way behind.

Hope you r feeling better by now.

I hate dentists lol there's always something. I need implants but it's like 3k per implant.

Do u have insurance?

[Igifuno]

And you think this is a new development?

Dammit. I wanted to say that.

[Igifuno]

Nice looking dinner sfla.

Good sessions guys. NACH feel better bro.

Haz you should just get it done and then pay it off slowly. Better than enduring all that pain.

[MrFreshmaker]

Quick question guys.
When you do arms(biceps/triceps ),you mix exercises or you do seperate,like first you finish biceps then start triceps!
Thanks in advance

[Sfla80]

Quick question guys.
When you do arms(biceps/triceps ),you mix exercises or you do seperate,like first you finish biceps then start triceps!
Thanks in advance

Can't speak for all. But start with one and end another.

Meaning start triz. Do u r 3 or 4 exercises then move onto bis.

Switch it up every now and then and start with bis

[MrFreshmaker]

Can't speak for all. But start with one and end another. Meaning start triz. Do u r 3 or 4 exercises then move onto bis. Switch it up every now and then and start with bis

Thanks Sfla.
I usually do that,start with one and end another,but i was interested to know how you guys do it!

[Igifuno]

Quick question guys. When you do arms(biceps/triceps ),you mix exercises or you do seperate,like first you finish biceps then start triceps! Thanks in advance

Start with one then the other, pretty much echoing exactly what sfla said. I prefer to start with tris, followed by biceps and end with forearms months.

[kelkel]

I keep hearing the same, Kel! Eecially for longevity! And my Mother and Aunt had both gotten them done about 7-10yrs ago as well - thanks for weighing in on that! It'll fix a lot of me slamming my teeth together, as well I've heard!

I grind my teeth as well. My dentist is a long time personal friend and basically said I'd be biting into my own jaw if I did not do this. Bad part was they also had to drill two holes into the bone above the teeth on one upper side of my mouth, literally screw in phillips head screws (with a fckn drill) and then hook wire from them to the braces. This enabled them to pull up the entire side of teeth at once. It hurt. Very weird to pull your lips up and show your friends shiny phillips head screws in your gums.

The moral of this story is quite easy.

[kelkel]

Quick question guys.
When you do arms(biceps/triceps ),you mix exercises or you do seperate,like first you finish biceps then start triceps!
Thanks in advance

Always liked Bi's first. They create a nice cushion when pumped up and heading into tri's.

[Igifuno]

Always liked Bi's first. They create a nice cushion when pumped up and heading into tri's.

That's funny, the cushion feeling is the exact reason I like doing tris first. I guess it's all preference.

[Bodacious]

I grind my teeth as well. My dentist is a long time personal friend and basically said I'd be biting into my own jaw if I did not do this. Bad part was they also had to drill two holes into the bone above the teeth on one upper side of my mouth, literally screw in phillips head screws (with a fckn drill) and then hook wire from them to the braces. This enabled them to pull up the entire side of teeth at once. It hurt. Very weird to pull your lips up and show your friends shiny phillips head screws in your gums.

The moral of this story is quite easy.

Damn that sounds like a B*tch!!! That hurt just reading that.

[Igifuno]

Damn that sounds like a B*tch!!! That hurt just reading that.

Yes, I think I may have grimaced a bit myself on that one. Ouch.