**Marcus's HIT Dungeon**

[Sfla80]

Alright serious last post about this . Cause now I'm just moving on and giving up trying to fix lmao. I will live out for as long as I can.

So like cape said call up the surgeon and see what he says. So vey nice lady helped talked me through what we needed to do. Got the consult set up.

And just as precaution I asked about my insurance. She looked said oh yeah we take it, I said I just want to be sure. (I have the special "fvked " up plan)

Yeah she comes back and my surgeon does not accept it.

So basically fvk it at this point and see how long I can last. Maybe new year with different insurance


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[Capebuffalo]

Alright serious last post about this . Cause now I'm just moving on and giving up trying to fix lmao. I will live out for as long as I can.

So like cape said call up the surgeon and see what he says. So vey nice lady helped talked me through what we needed to do. Got the consult set up.

And just as precaution I asked about my insurance. She looked said oh yeah we take it, I said I just want to be sure. (I have the special "fvked " up plan)

Yeah she comes back and my surgeon does not accept it.

So basically fvk it at this point and see how long I can last. Maybe new year with different insurance


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Damn. Sorry. That sucks.

[marcus300]

Alright serious last post about this . Cause now I'm just moving on and giving up trying to fix lmao. I will live out for as long as I can.

So like cape said call up the surgeon and see what he says. So vey nice lady helped talked me through what we needed to do. Got the consult set up.

And just as precaution I asked about my insurance. She looked said oh yeah we take it, I said I just want to be sure. (I have the special "fvked " up plan)

Yeah she comes back and my surgeon does not accept it.

So basically fvk it at this point and see how long I can last. Maybe new year with different insurance


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Really sorry to hear this Sfla,

[clarky.]

Morning Fellas/Ladies. Rest day for me the day, away to work catch up the night.

[almostgone]

Alright serious last post about this . Cause now I'm just moving on and giving up trying to fix lmao. I will live out for as long as I can.

So like cape said call up the surgeon and see what he says. So vey nice lady helped talked me through what we needed to do. Got the consult set up.

And just as precaution I asked about my insurance. She looked said oh yeah we take it, I said I just want to be sure. (I have the special "fvked " up plan)

Yeah she comes back and my surgeon does not accept it.

So basically fvk it at this point and see how long I can last. Maybe new year with different insurance


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Shit, I was hoping this was going to give you some relief, Sfla. You're a tough fvcker to deal with this as well as you have.

[Capebuffalo]

Morning Ag Marcus Clarky Nacho Song and D-

Behind at work so I'll be skipping the gym today.

[NACH3]

Morning Marcus, AG, Cape, Song, D and all the HITers in here!

Back is torn up nice and good! Thinkin arms today or just a day off not sure yet but I feel like tearing my arms up nice and proper!

@ sfla sorry to hear this man I'd tell em in a wk or two it's 50% better but I need another shot - can't hurt right?!

Kickass everyone!

[marcus300]

Shoulders - pre exhaust

Went something like this

RC warm up with bands
seated single side db laterals
seated bent over db rear laterals
smith machine shoulder press
seated DB shrugs then rear smith machine shrugs
40mins cardio -bike

The workout was intense, I was fully focused and wanted to keep rest time down to a min due to my RC problems and also keeping the blood flowing in the area. Shoulders felt good, big and full of blood. More or less all sets were done to failure then I carried on with halves and quarters until I couldn't move. Had to dig deep into my reserves because the burn was very harsh so had to use all my inner determination to force past the pain when I was doing halves to complete failure.

[marcus300]

"Most stress comes from thinking of the past or the future. The present moment is always the most powerful time in your life".

[Sfla80]

Shit, I was hoping this was going to give you some relief, Sfla. You're a tough fvcker to deal with this as well as you have.

Ag man! I hope everything is getting little better at least. Good hearing from you sir.


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[Sfla80]

Morning Marcus, AG, Cape, Song, D and all the HITers in here!

Back is torn up nice and good! Thinkin arms today or just a day off not sure yet but I feel like tearing my arms up nice and proper!

@ sfla sorry to hear this man I'd tell em in a wk or two it's 50% better but I need another shot - can't hurt right?!

Kickass everyone!

I thought the same thing Nach. But then there will be a insurance paper work trail saying I'm getting better. It's all bullshit. I'm good though man.gonna keep going


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[Sfla80]

Morning everyone!!!

Babysitting the little guy today. Will be going to gym tonight. Debating back or chest. Unsure right now.

Have a great day everyone


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[AKD_FitChick]

Good morning guys. I am in so much pain right now. Ended up in the ER last night. I have been ignoring this little pain in my back (lower left side) since Friday. I honestly thought maybe I pulled something. In utter pain last night......and I ended up in ER kidney infection possibly more. FML......

[Capebuffalo]

Good morning guys. I am in so much pain right now. Ended up in the ER last night. I have been ignoring this little pain in my back (lower left side) since Friday. I honestly thought maybe I pulled something. In utter pain last night......and I ended up in ER kidney infection possibly more. FML......

Sorry D- hopefully it will pass soon.

[Sfla80]

Good morning guys. I am in so much pain right now. Ended up in the ER last night. I have been ignoring this little pain in my back (lower left side) since Friday. I honestly thought maybe I pulled something. In utter pain last night......and I ended up in ER kidney infection possibly more. FML......

Infection or stones??

Very sorry to hear this


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[almostgone]

Good morning guys. I am in so much pain right now. Ended up in the ER last night. I have been ignoring this little pain in my back (lower left side) since Friday. I honestly thought maybe I pulled something. In utter pain last night......and I ended up in ER kidney infection possibly more. FML......

Hopefully just a UTI and not stones, Fitchick. Please keep us updated!

[NACH3]

Good morning guys. I am in so much pain right now. Ended up in the ER last night. I have been ignoring this little pain in my back (lower left side) since Friday. I honestly thought maybe I pulled something. In utter pain last night......and I ended up in ER kidney infection possibly more. FML......

Damn D... I'm sorry to hear this... rest while you can and I hope things get better!

[NACH3]

Arms

-- hammer DB preachers **new weight**
2w/u 2 feelers
1w(55s) 6 drop 4 drop 2 <--- all had 2 forced into negs

-- wide grip EZ Bar curls(up to chin - saw DY do these) love em great pump
2w +2RPs into 2w rev grip curls

-- hammer curls
Ran the rack once 1w 3 drops all halves 1/4s no movement to finish failure

-- CG cable curls 21s(stacked it too) **new weight**

-- CG Smith Bench - strength is coming back up
Pyramided up
1w(305) 8 drop(285) 6 drop(275) 2 <--- all 2-3 forced reps into slow beg down

-- lying incline skulls
1w(110s) had to do one set b4 to get into right rep range 2drops into CG presses

-- one arm DB ext's
1w drop

-- short straight bar pushdowns
1w DD

Tri set
-- rev grip pushdowns/OH Rope ext's/one arm ext's
3w each everything to partials 1/4s failure

Done ✅ 29min measured arms pumped(18 3/4s almost 19)

[AKD_FitChick]

Thanks guys! I am just trying to work and push through the pain. It's not a fun day.

They just said infection right now, till the culture comes back. Then may send me for an ultrasound. I started a round of antibiotics late last night. Here is hoping its fast. I need to get my lift on!

Already missing it.

[Capebuffalo]

Arms

-- hammer DB preachers **new weight**
2w/u 2 feelers
1w(55s) 6 drop 4 drop 2 <--- all had 2 forced into negs

-- wide grip EZ Bar curls(up to chin - saw DY do these) love em great pump
2w +2RPs into 2w rev grip curls

-- hammer curls
Ran the rack once 1w 3 drops all halves 1/4s no movement to finish failure

-- CG cable curls 21s(stacked it too) **new weight**

-- CG Smith Bench - strength is coming back up
Pyramided up
1w(305) 8 drop(285) 6 drop(275) 2 <--- all 2-3 forced reps into slow beg down

-- lying incline skulls
1w(110s) had to do one set b4 to get into right rep range 2drops into CG presses

-- one arm DB ext's
1w drop

-- short straight bar pushdowns
1w DD

Tri set
-- rev grip pushdowns/OH Rope ext's/one arm ext's
3w each everything to partials 1/4s failure

Done ✅ 29min measured arms pumped(18 3/4s almost 19)

Impressive. You had to have a nice full arm pump at the end.
Do you ever do 21's?

[NACH3]

Impressive. You had to have a nice full arm pump at the end.
Do you ever do 21's?

Re-read my w/o I did em today haha first time in a while tho!

[Capebuffalo]

Re-read my w/o I did em today haha first time in a while tho!

Damn. Sorry I missed that. Funny I thought it and you did it. Lol. Those will put pain and pump on you.

[NACH3]

Damn. Sorry I missed that. Funny I thought it and you did it. Lol. Those will put pain and pump on you.

Sure did and definitely does! I finished my bis off with em today

[songdog]

Afternoon Marcus Nach Cape Ag D Clarky and the rest of you freaks

[kelkel]

Do you ever do 21's?

If I were younger I surely would.

[hammerheart]

If I were younger I surely would.

Where's avi from? Your younger days?

[Sfla80]

Back done just now. Not bad, figured I would start a pull back.

Wg pd. 3w 1f 1w

Low pully hammer strength 2w

Db rows singles 3w

High pully hammer strength underhand grip 2w

Single arm seated rows 2 burn out

Standing straight arm pd 3 burn outs

Done. Feel nice and tight.


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[kelkel]

Leg day for me. It is Wednesday if not mistaken:

For the first time in years I only warmed up on extensions. Then:

Squats: 1 heavy, normal weight 13 reps I believe. All slow and controlled. Sat down thinking about another set then said F it and dropped a plate, got under and did about 8 more. It hurt.
Verticals: 2 sets, 15ish reps. Non-lock fast pace. Screaming.
Extensions: Felt heavy but was the normal weight. 10 ish reps for 2 sets
Seated curls: 2 sets 12-15 reps with drop on last
Dumbell stiffs: 2 sets, 10-12 reps
Usual calf crap

Oh it hurt today. Feeling it already and can't wait till tomorrow.

[Sfla80]

Leg day for me. It is Wednesday if not mistaken:

For the first time in years I only warmed up on extensions. Then:

Squats: 1 heavy, normal weight 13 reps I believe. All slow and controlled. Sat down thinking about another set then said F it and dropped a plate, got under and did about 8 more. It hurt.
Verticals: 2 sets, 15ish reps. Non-lock fast pace. Screaming.
Extensions: Felt heavy but was the normal weight. 10 ish reps for 2 sets
Seated curls: 2 sets 12-15 reps with drop on last
Dumbell stiffs: 2 sets, 10-12 reps
Usual calf crap

Oh it hurt today. Feeling it already and can't wait till tomorrow.

Any reason why u haven't warmed up with extensions?

I didn't do it all the time, for a good while that used to be my first movement of leg day.

Just curious on your thoughts since u never do it. Wonder if there's a reason or just never did them lol.


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[Capebuffalo]

Any reason why u haven't warmed up with extensions?

I didn't do it all the time, for a good while that used to be my first movement of leg day.

Just curious on your thoughts since u never do it. Wonder if there's a reason or just never did them lol.


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I think he said warmed up with only extentions. I'm assuming he warms up with extentions and something else.

[Sfla80]

I think he said warmed up with only extentions. I'm assuming he warms up with extentions and something else.

Ahhh yeah might make sense.

I used to start with them. I guess it would be considered pre exhaust. Would do extentions, curls, stiff deads, then move into squats or press


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[Sfla80]

Oh and dinner tonight btw





Also Asian noodle salad.


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[Sfla80]

Damnit same pic lmao




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[kelkel]

Any reason why u haven't warmed up with extensions?

I didn't do it all the time, for a good while that used to be my first movement of leg day.

Just curious on your thoughts since u never do it. Wonder if there's a reason or just never did them lol.


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Guess I should have been more clear. I virtually always do extensions first. Warm up and working sets. Today I just felt like doing something different and only did a couple light, high rep sets to warm up, not work them to failure. After compound movements I then did my working sets. Re warming up on leg day I also ride the bike first for 5 minutes. It's all about the knees!

[kelkel]

Damnit same pic lmao




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Looked just as good the 2nd time!

[marcus300]

Morning

[NACH3]

Morning Marcus AG Cape, Song Sfla, & D plus the rest of the freaks in here

Bis & tris are just absolutely smoked!! Love it they look permanently pumped today lol - could be the oil in my arms ha it's awesome!legs of a rest day not sue may do legs with the gf!

Kickass all

[Capebuffalo]

Top of the morning Marcus Ag Nacho Song

D- I know your having a rough go right now. Hope it passes soon.

[marcus300]

Mrs Marcus butt/leg hell workout - 1min workout 30 seconds rest

1min of squats - sit right back into the glutes, back straight, drive through heels, as deep as possible
rest 30 seconds

1min of bouncing squats - down deep up only half way and back down. bounce 10 times then back up then down again for a total of one min - go low

rest 30 secs

reverse lunges -step back lunge with a 2 bounce
1 min step back lunge bounce twice back up and swap legs and repeat - total of 1 min

rest 30 secs

side to side hops 1min - stick butt out - squat down and side to side hops for 1min

rest 30 secs

1min of jumping squats - slow and butt right back into squat and low and jump from 1 min

rest for 30 secs

1 legged squats (Bulgarian squats) - trailing leg supported high -low as you can 30 seconds each leg, one leg at a time

rest 30 secs

crab walk - side to side squat right down deep squat position and walk side to side for 1min ( you will slightly bound on each step_

rest 30 secs

1 legged lunge -bounce for 30 seconds each leg swap legs and repeat -30 secs each leg

rest 30 secs

side step squat- 1min - side step low squat

done - pure butt and cardio

[NACH3]

Mrs Marcus butt/leg hell workout - 1min workout 30 seconds rest

1min of squats - sit right back into the glutes, back straight, drive through heels, as deep as possible
rest 30 seconds

1min of bouncing squats - down deep up only half way and back down. bounce 10 times then back up then down again for a total of one min - go low

rest 30 secs

reverse lunges -step back lunge with a 2 bounce
1 min step back lunge bounce twice back up and swap legs and repeat - total of 1 min

rest 30 secs

side to side hops 1min - stick butt out - squat down and side to side hops for 1min

rest 30 secs

1min of jumping squats - slow and butt right back into squat and low and jump from 1 min

rest for 30 secs

1 legged squats (Bulgarian squats) - trailing leg supported high -low as you can 30 seconds each leg, one leg at a time

rest 30 secs

crab walk - side to side squat right down deep squat position and walk side to side for 1min ( you will slightly bound on each step_

rest 30 secs

1 legged lunge -bounce for 30 seconds each leg swap legs and repeat -30 secs each leg

rest 30 secs

side step squat- 1min - side step low squat

done - pure butt and cardio

That's sweet! All done w/KBs still? I'm gonna take this and throne from the other day and write up a w/o for the gf.
She puts muscle on so fast) she actually has split bicep heads(I'm jealous as fvk lol), nice caps, and good quads so I'll get her hammies up(nothing better than those tie in to the butt)!!

But Mrs. Marcus' w/o's are viscious lol