**Marcus's HIT Dungeon**

[RaginCajun]

Was hiking with my son a few weeks ago. About a 4 mile hike, lot's of rocks, climbing, etc. We sat down on a rock along the water and he goes, "gross dad." I said "what?" He was referring to veins......

Attachment 158994

ps: the hairy thing is my wrist. I can't cross my legs comfortably. Don't know how guys do that.

Is that cardio i just read there, or am I losing it?

[NACH3]

Was hiking with my son a few weeks ago. About a 4 mile hike, lot's of rocks, climbing, etc. We sat down on a rock along the water and he goes, "gross dad." I said "what?" He was referring to veins......

Attachment 158994

ps: the hairy thing is my wrist. I can't cross my legs comfortably. Don't know how guys do that.

Wow... Just wow... Crazy veins/& vascularity - Unreal Kel!

Thx for the compliment, Kel means a lot coming from all of you here in the Diary

[clarky.]

Hey all, been away from here for a while lost track of training as both my training partners where on holidays and working busy schedules so training with them was hit and miss which didn't help at all.

Was training still but the intensity wasn't there. We all had a sit down over the weekend and got our goals in order and what we want to achieve from here till the new year and beyond.

Just waiting to go in and do chest and quads which should be fun.

Some great progress made by everyone on here in my time away had a quick scan over the posts.

Looking big Clarky man really big and dry great job man.

Great to see you back mate i was just talking about you a wk or so ago wondering where you were you doing ok mate ??

[clarky.]

Was hiking with my son a few weeks ago. About a 4 mile hike, lot's of rocks, climbing, etc. We sat down on a rock along the water and he goes, "gross dad." I said "what?" He was referring to veins......

Attachment 158994

ps: the hairy thing is my wrist. I can't cross my legs comfortably. Don't know how guys do that.

FFS kel that's just mad.

[Hazard]

Kel...... Ur ridiculous. I'm jealous

[kelkel]

Is that cardio i just read there, or am I losing it?

No, no no. Just no. A walk with my son. If I didn't sit down and take multiple breaks it may have evolved into cardio.

[Sfla80]

Hey all, been away from here for a while lost track of training as both my training partners where on holidays and working busy schedules so training with them was hit and miss which didn't help at all.

Was training still but the intensity wasn't there. We all had a sit down over the weekend and got our goals in order and what we want to achieve from here till the new year and beyond.

Just waiting to go in and do chest and quads which should be fun.

Some great progress made by everyone on here in my time away had a quick scan over the posts.

Looking big Clarky man really big and dry great job man.

Welcome back dci

[NACH3]

No, no no. Just no. A walk with my son. If I didn't sit down and take multiple breaks it may have evolved into cardio.

I was awaiting the answer to that ^^^ lmao!


Great to see/have ya back DCI!

[DCI]

Welcome back dci

Cheers Sfla and Nach had to have some time away was just pissed off in general was still training but couldn't build much momentum with holidays and my buddies being on holidays too.

[Sfla80]

Just got back from delts/traps

Strecthing and RC movements

Warm up with behind neck press, very light.

Seated mp (free weight) 2 warms 1 feel, 2 w dd (185#, I feel I'm weaker in this then db in comparison but was a pb)

Leaning one arm db lateral 1 feel, 2 w 1 drop

Db front raise 1 feel 2 w 1 drop

Super set behind back cable lateral into front raise 2 w

Superset smith front and back shrugs 2 w

Smith upright rows 2 w

[almostgone]

Was hiking with my son a few weeks ago. About a 4 mile hike, lot's of rocks, climbing, etc. We sat down on a rock along the water and he goes, "gross dad." I said "what?" He was referring to veins......

Attachment 158994

ps: the hairy thing is my wrist. I can't cross my legs comfortably. Don't know how guys do that.

Same here.

[almostgone]

Cheers Sfla and Nach had to have some time away was just pissed off in general was still training but couldn't build much momentum with holidays and my buddies being on holidays too.

Glad your schedule eased up a bit, DCI.

[almostgone]

Headed to the shop to work chest.

[Hazard]

Headed to the shop to work chest.

Kill it AG..... Make it count

[RaginCajun]

No, no no. Just no. A walk with my son. If I didn't sit down and take multiple breaks it may have evolved into cardio.

Just had to check and make sure I wasn't losing it

[BG]

Anybody thinking werewolf ??

[GirlyGymRat]

I am really enjoying this thread. :P

[GirlyGymRat]

And I did train tonight. 55 min cycle. And 30 minutes, chest centric.

[almostgone]

Anybody thinking werewolf ??

LMAO. I may have thought it but can't afford to point fingers?

[Roger11]

Hey marcus you ever run Halo?

Thoughts? Dose?

or anyone else?

[almostgone]

RC exercises and broomstick stretches. Then I rolled my bench over to my bells and started making sweat.

Incline flyes-2 w/u, Work-5,drop,3+,drop,3+,drop,2+,drop,3+
Incline press-2 w/u, Work-5+,drop,2+,drop,3+,drop,4+.
Flat flyes- 2 w/u, Work-5+,drop,3+,drop,1+,drop,4+. New weight.
Flat press-1 w/u, Work-5,drop,2+,drop,1+,drop,3+.

Very satisfied. Still seem.to get fascinated w/ drop setting right now so I'll keep with it as long as it.continues.After that back to super setting flyes and presses for a while.

33 minutes not including RC exercises and stretches

[clarky.]

Morning guys/girls bi's are a bit stiff this morning good stuff. Tri's the day so i'll report back the night.

DCI come mate get these sessions posted up

[marcus300]

Was hiking with my son a few weeks ago. About a 4 mile hike, lot's of rocks, climbing, etc. We sat down on a rock along the water and he goes, "gross dad." I said "what?" He was referring to veins......

Attachment 158994

ps: the hairy thing is my wrist. I can't cross my legs comfortably. Don't know how guys do that.

Kel there is something wrong with you, go and seek medical attention straight away your body doesn't seem to be ho9lding any fat what so ever - cvnt

[marcus300]

Hey marcus you ever run Halo?

Thoughts? Dose?

or anyone else?

Yes ive used it years ago for power lifting or pre workout for some serious lifting sessions.

Extremely powerful compound, makes you very strong and raises your aggression through the roof

[marcus300]

Trying to catch up with the thread, been busy and got a lot of work on in every part of my life at the moment but still knocking sh1t out of the weights

[Bio-Active]

Skull crushers

Incline db curls

Seated tri push downs

Ez bar reverse curls

Tir rope push downs

Db hammer curls

30 minutes low intensity cardio and done

[NACH3]

Chest is screaming this am! Love a good fly into a press(pre-exhaust) session... Muscles feel real full today - gotta love that feeling

[marcus300]

Not had coffee for about 3-4 weeks so this morning dropped 3 lots into my shake and also popped 2 eph.

I was in a serious mood to do some damage to my arms


Biceps

Seated DB curls - on the preacher curl bench but sat on it backwards so my elbows rest against the flat side of the pads so its pure bicep power and takes the shoulders out.

3 warm up sets - pyramid sets up and getting a feel for what my working set will be
1 working set - heavy arsed bells hit 5 reps, rest pause hit 4 reps, rest pause hit 2 reps
biceps were on fire, pure bicep stimulation here.

turned the bench around and did
preacher curl db

2 feel sets - good controlled movement, slow and steady using only bicep power, arms were setting like concrete
1 working set - hit failure and did 2 drops

don't know why but normally I would be done with direct bicep work here but was off my head so went over to the cable and did some standing cable curls hitting the high end rep range and rest paused without letting go of the bar and stretch fuk out of my bicep head. I can honestly say it nearly brought a tear to my eye the pain but was so fuking nice.

Hammer curls
2 working set - hit high end of my rep range which is 12 and on last one I did 1 drop set

forearms
standing behind the back wrist curls
3 sets of pure torture and I couldn't open my hands afterwards my hands and forearms were solid


Tricep

db lying tricep extension
2 feel sets
1 working set to failure

straight bar pushdowns
2 feel sets
1 working set with 2 drops all to failure - eye ball shake on this

kickback
2 working sets to failure

My arms were full of blood and felt like they belonged to someone else. Went home and taped the fukers and came out dead on 20" pumped, I'm down in size a bit due to some health issues so excuse the measurement but I promise they will be over 20 very soon

Still buzzing

Had steamed rice and 6 whole eggs and some kale thrown in, black pepper and some sweet chilli sauce

[Hazard]

Got arms today myself..... Have a terrible headache and don't wanna move tho. :-/

[almostgone]

Got arms today myself..... Have a terrible headache and don't wanna move tho. :-/

Hope the headache eases off. If you don't want to take Excedrin, etc., try a handful of almonds and some slow relaxed breathing.

Seriously.

[Hazard]

Hope the headache eases off. If you don't want to take Excedrin, etc., try a handful of almonds and some slow relaxed breathing.

Seriously.

Bout to take some ibuprofen.... Then eating steak and eggs

[Hazard]

800mg ibuprofen and a sugar free red bull :-)


Eating now

[NACH3]

800mg ibuprofen and a sugar free red bull :-)


Eating now

At a boy, Haz!

So I wake up and get a call at 530am I'm thinkin'(sh!t what's wrong) - lol it's my Birthday haha... Didn't even remember lol - I may be losing it

[Hazard]

At a boy, Haz!

So I wake up and get a call at 530am I'm thinkin'(sh!t what's wrong) - lol it's my Birthday haha... Didn't even remember lol - I may be losing it

Lol I intentionally try to forget mine..... Every birthday after 30 sucks.

Happy birthday btw lmao

[almostgone]

Happy b'day, Nach!

[NACH3]

Lol I intentionally try to forget mine..... Every birthday after 30 sucks.

Happy birthday btw lmao

I agree!

Thx Haz, AG!

[RaginCajun]

Trained hard this morning, left eyeball was shaking!

Had a slight headache for a minute

I think I got a look from someone, pfffffft!

[RaginCajun]

Happy Birthday Nach!

How's the leg?

[NACH3]

Happy Birthday Nach!

How's the leg?

Thx RC - leg is doing much better - just hafta finish my course of antibiotics... It's cleared so legs must be done w/in a day or so - I was having troubles eating the past weekish, which started when the anti's did so getting used to it and putting more food down(up 2lbs from yesterday)

[almostgone]

Not had coffee for about 3-4 weeks so this morning dropped 3 lots into my shake and also popped 2 eph.

I was in a serious mood to do some damage to my arms


Biceps

Seated DB curls - on the preacher curl bench but sat on it backwards so my elbows rest against the flat side of the pads so its pure bicep power and takes the shoulders out.

3 warm up sets - pyramid sets up and getting a feel for what my working set will be
1 working set - heavy arsed bells hit 5 reps, rest pause hit 4 reps, rest pause hit 2 reps
biceps were on fire, pure bicep stimulation here.

turned the bench around and did
preacher curl db

2 feel sets - good controlled movement, slow and steady using only bicep power, arms were setting like concrete
1 working set - hit failure and did 2 drops

don't know why but normally I would be done with direct bicep work here but was off my head so went over to the cable and did some standing cable curls hitting the high end rep range and rest paused without letting go of the bar and stretch fuk out of my bicep head. I can honestly say it nearly brought a tear to my eye the pain but was so fuking nice.

Hammer curls
2 working set - hit high end of my rep range which is 12 and on last one I did 1 drop set

forearms
standing behind the back wrist curls
3 sets of pure torture and I couldn't open my hands afterwards my hands and forearms were solid


Tricep

db lying tricep extension
2 feel sets
1 working set to failure

straight bar pushdowns
2 feel sets
1 working set with 2 drops all to failure - eye ball shake on this

kickback
2 working sets to failure

My arms were full of blood and felt like they belonged to someone else. Went home and taped the fukers and came out dead on 20" pumped, I'm down in size a bit due to some health issues so excuse the measurement but I promise they will be over 20 very soon

Still buzzing

Had steamed rice and 6 whole eggs and some kale thrown in, black pepper and some sweet chilli sauce

That sounds intense. I need to add wrist curls back in to my lifts. My wrists hold me back sometimes and I'll have to wear my light set of wrist wraps.

3 lots of coffee in my shake and 2 epehedras would make my heart rate rival the heart rate of a hummingbird, and I would be mopping up sweat.