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Thread: **Marcus's HIT Dungeon**

  1. #55441
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    Quote Originally Posted by marcus300 View Post
    Take it easy Nach
    Right on mate! It’s gonna be light work

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    Quote Originally Posted by marcus300 View Post
    legs was brutal

    warm up and stretches, lost of mobility work on ankles and knees.

    leg ext
    3 warm up sets
    1 working set to failure plus 2 forced reps and 2 negs

    reverse v squat machine
    2 feel sets
    2 working sets to failure

    the above took it out of me, the weight ive put on recently really put a strain on my cardio system so was taking longer rest periods

    went over to the squat and did 2 sets light and practiced my breathing and bracing and getting deep in the hole, this also took it out of me and made me light headed

    db pivot lunges
    2 working sets to failure, made my legs shake and was nearly sick but held it in

    lying leg curls
    2 feel sets
    1 working set to failure

    standing calves
    2 working sets- high end reps to failure plus 2 forced

    seated calves
    2 working set to failure plus 2 forced

    back took a hit on the legs so did some weighted ab work, cable crunches and then stretched off but I was shaking in the car and nearly shat myself but all good now
    Was always my favorite squat movement as well it’s awesome Kel!

    Marcus, do u go heavy on these or on 2w sets reps at 8-12ish??

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    Just got done back work. Went great:

    D grip pulldowns medium width: 3 sets 10-12 upright, strict form.
    Smith rows over incline bench: 2 sets 8-10 with RP's. Can't help the RP's as this movement pulls the air out of your lungs.
    Now for something different:
    Standing low cable rows using the rope attachment: 3 sets moderate weight 10-12 reps. Felt the fvck out of these. Hook the rope up to your normal low cable attachment like you're about to do low cable rows. Grab it and lean back for balance with knees bent and back arched and squeeze the hell out of the reps. I'm feeling these already from a little while ago. Can't wait till tomorrow. Needed a new exercise.
    Dumbell Rows on Incline bench: 3 sets 10 ish reps
    Shrugs: Barbell and dumbell.

    Killed it. Serious, it's dead.
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  4. #55444
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    Quote Originally Posted by kelkel View Post
    Suprised you I bet.
    Yep, worked a lot harder today because of it. Awesome

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    Quote Originally Posted by NACH3 View Post
    Right on mate! It’s gonna be light work
    Haha, take it easy may mean don’t workout to many, haha, love the dedication

  6. #55446
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    I'm awake and headed to the shop (finally) before heading to work later. Will post up after while but it may be early in the morning.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  7. #55447
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    Arms
    Seated DB curls
    2 warm up
    1 working set r/p

    Standing high cable curls
    1 warm up
    2 working set, last r/p

    Standing rope cable hammer curl
    1 feeler
    2 working set, drops

    Bent over cable kick backs
    1 w/u
    2 working set, r/p last

    Standing overhead rope cable extensions
    1 feeler
    2 working, drops last

    Crushing workout with good pump, but thick pump, not tight burning pump. VERY intense - seems like all a work up to the last 3-4 reps which is where the gold is.

  8. #55448
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    Quote Originally Posted by TrailRunAZ View Post
    Crushing workout with good pump, but thick pump, not tight burning pump. VERY intense - seems like all a work up to the last 3-4 reps which is where the gold is.

    Nicely done.
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    Tolerable lift considering I was off schedule for 5 days or so. Felt good to be lifting. Dang, it was warm yesterday afternoon, but the cool air is moving in now.

    Crunches- 150
    Leg extensions - 50-ish reps to warm up the knees
    Deads- 1 light set of 20

    Squats:
    Dry bar - 1 x 20
    Plate/ side - 1 x 20
    2 plates/side - 1 x 20
    3 plates/side - 1 x 20, 1 x 17
    2 plates /side - 1 x 20
    Plate/side - 1 x 20

    Seated calf raises w/ double pump @ top - Work 1 -13, drop,4+,drop,11, rest pause, 8. Work 2 - 8+ reps.

    63 minutes.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  10. #55450
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    Quote Originally Posted by almostgone View Post
    Tolerable lift considering I was off schedule for 5 days or so. Felt good to be lifting. Dang, it was warm yesterday afternoon, but the cool air is moving in now.

    Crunches- 150
    Leg extensions - 50-ish reps to warm up the knees
    Deads- 1 light set of 20

    Squats:
    Dry bar - 1 x 20
    Plate/ side - 1 x 20
    2 plates/side - 1 x 20
    3 plates/side - 1 x 20, 1 x 17
    2 plates /side - 1 x 20
    Plate/side - 1 x 20

    Seated calf raises w/ double pump @ top - Work 1 -13, drop,4+,drop,11, rest pause, 8. Work 2 - 8+ reps.

    63 minutes.
    Nice!

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    Quote Originally Posted by TrailRunAZ View Post
    Nice!
    Thanks, Trail. Trying to get back into the EOD lifting routine.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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    Morning fellas/Girly, did back last night. Great session destroyed the fucker.

    WG pd's 1 set DD

    WG seated row 2 sets DD. Cable

    Low hammer row 2 sets 1 drop

    T bar 3 sets DD

    Straight arm pd's 4 sets

    Hypers 3 sets

    Done. Back is fried this morning, just beed fed and watered so arms ate getting it in about 30min or so.

  13. #55453
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    Quote Originally Posted by NACH3 View Post
    Was always my favorite squat movement as well it’s awesome Kel!

    Marcus, do u go heavy on these or on 2w sets reps at 8-12ish??
    I as heavy as my body lets me but yes i push hard on these
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    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  14. #55454
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    Quote Originally Posted by kelkel View Post
    Just got done back work. Went great:

    D grip pulldowns medium width: 3 sets 10-12 upright, strict form.
    Smith rows over incline bench: 2 sets 8-10 with RP's. Can't help the RP's as this movement pulls the air out of your lungs.
    Now for something different:
    Standing low cable rows using the rope attachment: 3 sets moderate weight 10-12 reps. Felt the fvck out of these. Hook the rope up to your normal low cable attachment like you're about to do low cable rows. Grab it and lean back for balance with knees bent and back arched and squeeze the hell out of the reps. I'm feeling these already from a little while ago. Can't wait till tomorrow. Needed a new exercise.
    Dumbell Rows on Incline bench: 3 sets 10 ish reps
    Shrugs: Barbell and dumbell.

    Killed it. Serious, it's dead.
    I like very much
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

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    Quote Originally Posted by TrailRunAZ View Post
    Arms
    Seated DB curls
    2 warm up
    1 working set r/p

    Standing high cable curls
    1 warm up
    2 working set, last r/p

    Standing rope cable hammer curl
    1 feeler
    2 working set, drops

    Bent over cable kick backs
    1 w/u
    2 working set, r/p last

    Standing overhead rope cable extensions
    1 feeler
    2 working, drops last

    Crushing workout with good pump, but thick pump, not tight burning pump. VERY intense - seems like all a work up to the last 3-4 reps which is where the gold is.
    That's the sweet spot to growth imho. Toooo many drop short when it starts getting tough
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  16. #55456
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    Quote Originally Posted by almostgone View Post
    Tolerable lift considering I was off schedule for 5 days or so. Felt good to be lifting. Dang, it was warm yesterday afternoon, but the cool air is moving in now.

    Crunches- 150
    Leg extensions - 50-ish reps to warm up the knees
    Deads- 1 light set of 20

    Squats:
    Dry bar - 1 x 20
    Plate/ side - 1 x 20
    2 plates/side - 1 x 20
    3 plates/side - 1 x 20, 1 x 17
    2 plates /side - 1 x 20
    Plate/side - 1 x 20

    Seated calf raises w/ double pump @ top - Work 1 -13, drop,4+,drop,11, rest pause, 8. Work 2 - 8+ reps.

    63 minutes.
    Ag rocking the squats. Well done
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  17. #55457
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    Quote Originally Posted by TrailRunAZ View Post
    Thanks Marcus, and thanks for taking time to read and comment. I have been training alone for years and recently trying rest/pause and drop sets for failure and HIT. However, yesterday I finally asked the little lady to help with some forced reps on presses and it made a big difference. It was helpful on two counts - one, it did take me as close to complete failure as I have ever been so I am going to ask her to help on other routines as well, especially back day on the Hammer Strength machines and on bis; but more importantly it alerted me to the fact I have more left than I think and need to work even harder on r/p and maybe incorporate drops after r/p, especially with some gear on board. New mindset, always good!
    Sounds great. Sometimes you just need that slight touch into forced rep zone to stimulate some good growth. If i had to pick one method it would be forced into negs to compete failure on both positive and negative. For me my body explodes doing these but so hard to get a solid partner
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  18. #55458
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    Quote Originally Posted by TrailRunAZ View Post
    I haven’t seen that exercise before so googled and wow, looks great. I saw several comments about how it is knee sparing and wonder if I dare try it with my knee?
    Can you comment on the foot position? I saw one vid with a guy with his feet straight forward and legs closer together, but another with a more accomplished lifter (by appearance) with feet wider apart and about 45 deg out, with knees going slightly outward. This last one looked to be more effective as he was generating more power than the narrower, feet forward stance. Thoughts??
    I use my squatting stance which is my best productive way for me to transfer the power within onto the weights. For me i use a wide feet pointing out which is my groove to produce the best results.

    I have gone narrow on this and hacks for some detailing work on the sweep but its never really a powerful moment if i do. On the reverse v squat you can really lock in and brace well and you get no knee or back strains even though it does work my lower back muscles its in a good way.
    *Anyone wanting a source check from a willing vet/mod must first acquire 100 posts and 45 days of activity*

    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

    “one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer

  19. #55459
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    Quote Originally Posted by marcus300 View Post
    I use my squatting stance which is my best productive way for me to transfer the power within onto the weights. For me i use a wide feet pointing out which is my groove to produce the best results.

    I have gone narrow on this and hacks for some detailing work on the sweep but its never really a powerful moment if i do. On the reverse v squat you can really lock in and brace well and you get no knee or back strains even though it does work my lower back muscles its in a good way.
    Wide stance was always much more comfortable for me too... more like a PLer I get much more power transferring from hips and hams too - I’d also do the narrow stance on hacks which are are awesome and at the end do half and and 1/4 reps to burn out the quads

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    Quote Originally Posted by TrailRunAZ View Post
    Haha, take it easy may mean don’t workout to many, haha, love the dedication
    Lol I can’t just do nothing Trail

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    Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


    Standing db curls 1 working DD 8ish

    Incline db curls 2 sets drop 2 sets 8ish

    Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

    Hanging ez bar curls 3 sets 10-15 reps

    Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

    Incline cg smith 2 sets DD

    French press 3 sets could have went a lot heavier but wanted the reps

    **Marcus's HIT Dungeon**-20180113_112615.jpg sit with my back to the pad so facing the wall

    Behind head tri ex cg 1 set DD

    **Marcus's HIT Dungeon**-20180113_113703.jpg thumb width each side of the middle of the bar

    Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.

    **Marcus's HIT Dungeon**-20180113_114543.jpg
    **Marcus's HIT Dungeon**-20180113_114527.jpg

    Getting there fellas.

  22. #55462
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    Quote Originally Posted by NACH3 View Post
    Lol I can’t just do nothing Trail
    “Might as well do something while you’re doing nothing...” Uncle Rico, Napoleon Dynamite

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    Quote Originally Posted by clarky. View Post
    Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


    Standing db curls 1 working DD 8ish

    Incline db curls 2 sets drop 2 sets 8ish

    Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

    Hanging ez bar curls 3 sets 10-15 reps

    Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

    Incline cg smith 2 sets DD

    French press 3 sets could have went a lot heavier but wanted the reps

    Click image for larger version. 

Name:	20180113_112615.jpg 
Views:	18 
Size:	1.26 MB 
ID:	171556 sit with my back to the pad so facing the wall

    Behind head tri ex cg 1 set DD

    Click image for larger version. 

Name:	20180113_113703.jpg 
Views:	15 
Size:	1.05 MB 
ID:	171557 thumb width each side of the middle of the bar

    Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.

    Click image for larger version. 

Name:	20180113_114543.jpg 
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ID:	171559
    Click image for larger version. 

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ID:	171561

    Getting there fellas.
    Wow, looking good!

  24. #55464
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    Quote Originally Posted by TrailRunAZ View Post
    Wow, looking good!
    Thank you T, bf still to high but something i am working on lol.

  25. #55465
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    Quote Originally Posted by clarky. View Post
    Click image for larger version. 

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    Click image for larger version. 

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    Getting there fellas.

    Stud.
    -*- NO SOURCE CHECKS -*-

  26. #55466
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    Quote Originally Posted by clarky. View Post
    Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


    Standing db curls 1 working DD 8ish

    Incline db curls 2 sets drop 2 sets 8ish

    Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

    Hanging ez bar curls 3 sets 10-15 reps

    Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

    Incline cg smith 2 sets DD

    French press 3 sets could have went a lot heavier but wanted the reps

    Click image for larger version. 

Name:	20180113_112615.jpg 
Views:	18 
Size:	1.26 MB 
ID:	171556 sit with my back to the pad so facing the wall

    Behind head tri ex cg 1 set DD

    Click image for larger version. 

Name:	20180113_113703.jpg 
Views:	15 
Size:	1.05 MB 
ID:	171557 thumb width each side of the middle of the bar

    Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.

    Click image for larger version. 

Name:	20180113_114543.jpg 
Views:	27 
Size:	806.8 KB 
ID:	171559
    Click image for larger version. 

Name:	20180113_114527.jpg 
Views:	24 
Size:	786.4 KB 
ID:	171561



    Getting there fellas.
    Looking thick ya big fuker

  27. #55467
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    Question fellas and Girly -

    My gf is burning a ton of calories daily netting her in the 9-1200kcal intake for the day while not eating all her cals she could be...

    I told her to get bw and look at her thyroid - she is 8yrs older and in good shape just holds fat in her midsection - she’s put on a lot of muscle since we’ve met and been w/o

    I brought up T3... does she need to cycle this or can she run it longer than say 12wks or so? Obviously if her thyroid comes back hypo she’d be better off on T4 which converts to T3 but if it comes back fine then it’d be a waste to run T4 since it would basically be translating back to her regular 25mcg(ish) of T3 so dosing would be 50ish mcg’s as I’ve heard women can run up to 75mcg of T3 & she does BB’d... any insight guys and girl?

  28. #55468
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    Lookin good clarky

  29. #55469
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    Quote Originally Posted by NACH3 View Post
    Question fellas and Girly -

    My gf is burning a ton of calories daily netting her in the 9-1200kcal intake for the day while not eating all her cals she could be...

    I told her to get bw and look at her thyroid - she is 8yrs older and in good shape just holds fat in her midsection - she’s put on a lot of muscle since we’ve met and been w/o

    I brought up T3... does she need to cycle this or can she run it longer than say 12wks or so? Obviously if her thyroid comes back hypo she’d be better off on T4 which converts to T3 but if it comes back fine then it’d be a waste to run T4 since it would basically be translating back to her regular 25mcg(ish) of T3 so dosing would be 50ish mcg’s as I’ve heard women can run up to 75mcg of T3 & she does BB’d... any insight guys and girl?
    Like you said big man, blood work before you can do anything.

  30. #55470
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    Quote Originally Posted by clarky. View Post
    Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


    Standing db curls 1 working DD 8ish

    Incline db curls 2 sets drop 2 sets 8ish

    Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

    Hanging ez bar curls 3 sets 10-15 reps

    Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

    Incline cg smith 2 sets DD

    French press 3 sets could have went a lot heavier but wanted the reps

    Click image for larger version. 

Name:	20180113_112615.jpg 
Views:	18 
Size:	1.26 MB 
ID:	171556 sit with my back to the pad so facing the wall

    Behind head tri ex cg 1 set DD

    Click image for larger version. 

Name:	20180113_113703.jpg 
Views:	15 
Size:	1.05 MB 
ID:	171557 thumb width each side of the middle of the bar

    Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.

    Click image for larger version. 

Name:	20180113_114543.jpg 
Views:	27 
Size:	806.8 KB 
ID:	171559
    Click image for larger version. 

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    Getting there fellas.
    Youre a sharp looking cunt aren’t you?
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  31. #55471
    marcus300's Avatar
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    Quote Originally Posted by clarky. View Post
    Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


    Standing db curls 1 working DD 8ish

    Incline db curls 2 sets drop 2 sets 8ish

    Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

    Hanging ez bar curls 3 sets 10-15 reps

    Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

    Incline cg smith 2 sets DD

    French press 3 sets could have went a lot heavier but wanted the reps

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    Behind head tri ex cg 1 set DD

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    Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.

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    Getting there fellas.
    Nice workout and your getting bigger. It's working
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    “Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

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  32. #55472
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    Thank you fellas, and thank you for being nice always look up to you big boys.

    Morning, in bits the day, arms are haning off lol and back and traps are still fried. That will probs be me till tuesday now.

  33. #55473
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    Quote Originally Posted by marcus300 View Post
    Nice workout and your getting bigger. It's working
    Thanks to you .

  34. #55474
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    Quote Originally Posted by clarky. View Post
    Thank you fellas, and thank you for being nice always look up to you big boys.

    Morning, in bits the day, arms are haning off lol and back and traps are still fried. That will probs be me till tuesday now.
    Solid fvcking pic, buddy! When's your next wee blast?
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  35. #55475
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    Quote Originally Posted by almostgone View Post
    Solid fvcking pic, buddy! When's your next wee blast?
    Thank you . I was thinking march ish mate, what about you ? We usually run about the same time.

  36. #55476
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    Good Morning Marcus and the rest of you hitters! Looking good there Clarky keep up the good work!

  37. #55477
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    Quote Originally Posted by songdog View Post
    Good Morning Marcus and the rest of you hitters! Looking good there Clarky keep up the good work!
    Thank you song.

  38. #55478
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    Ahhh rest day

  39. #55479
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    Quote Originally Posted by clarky. View Post
    Thank you . I was thinking march ish mate, what about you ? We usually run about the same time.
    About the second week of February-ish?
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  40. #55480
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    Quote Originally Posted by almostgone View Post
    About the second week of February-ish?
    ..

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