**Marcus's HIT Dungeon**

[DCI]

Arms and cardio.

Did bis to start rope cable pulls, single arm db curls, spider curls and hammer curls to finish.

Tris: behind the head standing ez bar push ups, rope push downs with straight bar on the cable machine.

Arms exploded felt great sore now. Home to refeed and chill.

Cardio 15 mins on the bike legs still killing me from leg day tho so was plenty haha.

[Igifuno]

U guys r killing it.. Any update from haz? .

Baby and mama are healthy and they're packing up now to head home. Haz is excited to get home. He needs real food. Lol

[Sfla80]

Baby and mama are healthy and they're packing up now to head home. Haz is excited to get home. He needs real food. Lol

Lol awesome. Thanks igi

[Igifuno]

And his recliner.. Haha.

[clarky.]

And his recliner.. Haha.

Hahaha

[NACH3]

and his recliner.. Haha.

no doubt! Lol

[Hazard]

I'm home fellas! About time!


I've built the swing and the lil one is sleeping right now. I'm exhausted.....

Got the in laws coming over..... Ill be taking a nap shortly.

My fiancé is feeling great. Still sore but that's to be expected. She said this pregnancy was so smooth she really wants another one in two years. Not so sure I'm on board.

[BG]

Sat arms

Warm up

Preacher machine
Single cable tri extensions
Inside grip cable from floor curls
Dip machine
Seated dumbbell twist curls
Straight bar push down w/dip machine super set
Standing shoulder high cable curls


Abs
Invert table

[Igifuno]

Sat arms Warm up Preacher machine Single cable tri extensions Inside grip cable from floor curls Dip machine Seated dumbbell twist curls Straight bar push down w/dip machine super set Standing shoulder high cable curls Abs Invert table

Way to get it done on a Saturday, BG. Can't wait to get in there tomorrow morning. My arms are still on fire from Thursday.

[Igifuno]

I'm home fellas! About time! I've built the swing and the lil one is sleeping right now. I'm exhausted..... Got the in laws coming over..... Ill be taking a nap shortly. My fiancé is feeling great. Still sore but that's to be expected. She said this pregnancy was so smooth she really wants another one in two years. Not so sure I'm on board.

Lmao she's already talking about another one and barely home. I'm sure you both are bushed.

[Igifuno]

I am force feeding today and it's really annoying. Just not hungry and been eating this chicken breast for about a 1/2 hour.

Tired, want to nap but did a walk this morning for child food allergies and now getting ready for a dinner at the wife's cousin's house. Had a couple sips of her Bloody Mary at lunch but didn't have my own and don't feel like drinking tonight. I know I'll feel like sh*t in the morning and I want to crush chest tomorrow.

Can't wait to hit the bed tonight and gym tomorrow.

[DCI]

I'm home fellas! About time!


I've built the swing and the lil one is sleeping right now. I'm exhausted.....

Got the in laws coming over..... Ill be taking a nap shortly.

My fiancé is feeling great. Still sore but that's to be expected. She said this pregnancy was so smooth she really wants another one in two years. Not so sure I'm on board.

Great to hear man

[BG]

Way to get it done on a Saturday, BG. Can't wait to get in there tomorrow morning. My arms are still on fire from Thursday.

Wow. Still sore that's hard to do, good job.

[Igifuno]

Wow. Still sore that's hard to do, good job.

Thanks. Killed it in there Thursday. Bis are still tender and tris are still on fire. Very intense session. There were bigger guys all around me so I had a little chip on my shoulder.

[NACH3]

I'm home fellas! About time!


I've built the swing and the lil one is sleeping right now. I'm exhausted.....

Got the in laws coming over..... Ill be taking a nap shortly.

My fiancé is feeling great. Still sore but that's to be expected. She said this pregnancy was so smooth she really wants another one in two years. Not so sure I'm on board.

I bet that recliner never felt so good :P

Glad your all home and comfortable

[Hazard]

I bet that recliner never felt so good :P

Glad your all home and comfortable

She's been sleeping a lot. It's been nice but I'm afraid it's making for a long night :-(

[Buster Brown]

She's been sleeping a lot. It's been nice but I'm afraid it's making for a long night :-(

It's funny how one child can have a totally different personality then another even when raised under the same conditions. It's too early to know what sorta personality your child will have......I think that has a lot to do with if your willing to have another. Best of luck and hope your baby is a good eater and sleeper.......that's always a plus.

[NACH3]

She's been sleeping a lot. It's been nice but I'm afraid it's making for a long night :-(

How have you slept since?...(I know the hospital was at full capacity :/) but were you able to go home and sleep well(or just on cloud 9 thinking about your girls)?

[almostgone]

Bah, got called in 3 hours early for a breakdown and it screwed up my lifting time. Planning on getting out of here a few hours early. Probably will try to drain a pint tonight. My sister in law managed to slide my blood through the lab (she was a phlebotomist before she got her RN). Anyway, it's not quite time to donate and hematocrit came back @ 55.7%. Figure I'll tap off 1 pint and labs should be coming in next week or so and will see how it comes back then. Believe I can donate again the second week of October so I will do so.

[GirlyGymRat]

Lmao she's already talking about another one and barely home. I'm sure you both are bushed.

Single fellas at work call the second an "insurance baby".

It means nothing about Heath care card....but insurance that husband/baby daddy won't run off bc it would cost him too much in child support. :/

[clarky.]

Bi's are out of order this morning well chuffed I destroyed them yesterday.

[DCI]

Bi's are out of order this morning well chuffed I destroyed them yesterday.

Same mine are numb. So eatting all day and watching tv I think.

[clarky.]

Same mine are numb. So eatting all day and watching tv I think.

Good stuff x2 on the eating mate sunday is leg day for me.

[DCI]

Good stuff x2 on the eating mate sunday is leg day for me.

Leg day yeh mad cvnt lol. I did mine weds still slightly sore haha. Have fun man

[almostgone]

Well, that pint is done. The whole mess will be coagulated within an hour or so.

[almostgone]

Going to eat a meal here in a bit and then get some rest. Will get the arm session in tonight (the one work preempted last night).

[clarky.]

Blood donation isn't round ma bit till november.

[NACH3]

Hey guys gals

Slept in again - AG im doing the same later today(tapping off a pint it's been about 8 wks) I just ordered my BW for MON or TUES(got everything to see where I'm at) -- R shoulder is a little tight - but I'm gonna go for chest today

[almostgone]

Make sure you get plenty of blood in that shoulder, Nach! I know you will but I can't help but mention it.

[Sfla80]

Well, that pint is done. The whole mess will be coagulated within an hour or so.

There just no way in hell I could do this. Lmao.

Going in for legs now

[NACH3]

Make sure you get plenty of blood in that shoulder, Nach! I know you will but I can't help but mention it.

Thanks AG! I'm going to pull out my rumble roller and a tennis ball(lacrosse ball I've noticed I tense up to much w/out letting it do the work) and lots of RC ex's w/side laterals/front raises to warm up)

I also keep 2 5lb weights w/me to keep them loose during any pressing movement now! And I think I'm going to give DBs a go for a while(my shoulder responded very well last time(even on incline which has always been a weak point in my R Shoulder... Thx again for the heads up - it's good to hear it from you all as well!

[Igifuno]

There just no way in hell I could do this. Lmao. Going in for legs now

Never done it myself either. You gotta love these crazed mfs.

[Igifuno]

Chest: Flat db flys: warm, feel, heavy 85sx6, drop to 60sx8, 45sx 10

Standing cable flys, feel, heavy, double drop

Hammer strength wide press: feel, working with 115 on each side x 8, double drop with big squeeze and holds on the last couple reps before drops

BB decline: feel, working with 275.. Only got 2.. Dropped to 225x4, 195x8, 145x12

Db inclines.. Feel set, heavy low rep, one drop and done 20 mins on the bike. Time to eat.

About 2 weeks into my cycle now test/npp

[almostgone]

There just no way in hell I could do this. Lmao.

Going in for legs now

Well, I can smoke turkeys and briskets that are pretty d@mn good, I'm not too shabby with a charcoal grill, some hickory, and some tri-tip or flank steak, but I absolutely cannot cook a decent piece of fish unless it is fried, which doesn't fit my macro profile.
Maybe we need to meet in Florida one of these days for an exchange of information/knowledge?

Have a good lift, Sfla!

[NACH3]

Chest: Flat db flys: warm, feel, heavy 85sx6, drop to 60sx8, 45sx 10
Standing cable flys, feel, heavy, double drop
Hammer strength wide press: feel, working with 115 on each side x 8, double drop with big squeeze and holds on the last couple reps before drops
BB decline: feel, working with 275.. Only got 2.. Dropped to 225x4, 195x8, 145x12
Db inclines.. Feel set, heavy low rep, one drop and done 20 mins on the bike. Time to eat.

About 2 weeks into my cycle now test/npp

Lookin thicker brother! Keep smashing it, Igi! I'm going in for chest myself this am(well in a lil bit)

[almostgone]

Chest: Flat db flys: warm, feel, heavy 85sx6, drop to 60sx8, 45sx 10

Standing cable flys, feel, heavy, double drop

Hammer strength wide press: feel, working with 115 on each side x 8, double drop with big squeeze and holds on the last couple reps before drops

BB decline: feel, working with 275.. Only got 2.. Dropped to 225x4, 195x8, 145x12

Db inclines.. Feel set, heavy low rep, one drop and done 20 mins on the bike. Time to eat.

About 2 weeks into my cycle now test/npp

Nice, IgI. I've slowly been creeping up my weights on flyes, but my pressing is moving much slower. I think in a few more weeks, I'm going back to supersetting flyes w/ presses for 6 weeks or so. That helped me past my sticking point last time.
Nice choice of supplements! 2 thumbs up.

[NACH3]

Nice session Igi, & I'm just curious here - but does your body respond better to higher volume??

I ask b/c we are all different w/our tweaks etc - I'm thinking on your drops you may be dropping too much weight pushing you way outta the 6-12 total rep range(now if you respond better to higher volume then thumbs high!

Just my opinion(and they're like a$$holes we all have em lol) I would tend to think you'd grow moreso(thicker denser etc) if you gauged your working set(which is on point 6-8 reps or less for me sometimes) then drop and I'd only get maybe 4ish after a failing 6 on my working set then drop again(either w/same weight or slightly under) to get another 2-3 keeping me at 12-13 reps total!

I'm just trying to see what works best or if trying this will boost some growth?!

[clarky.]

Chest: Flat db flys: warm, feel, heavy 85sx6, drop to 60sx8, 45sx 10

Standing cable flys, feel, heavy, double drop

Hammer strength wide press: feel, working with 115 on each side x 8, double drop with big squeeze and holds on the last couple reps before drops

BB decline: feel, working with 275.. Only got 2.. Dropped to 225x4, 195x8, 145x12

Db inclines.. Feel set, heavy low rep, one drop and done 20 mins on the bike. Time to eat.

About 2 weeks into my cycle now test/npp

Nice session Igi and looking good

[GirlyGymRat]

tI had the option of doing a group fitness class with 10# weights and I opted for legs. Lolololol

3 sets, reps varied 8-12 whatever I could push thru.

Warmup crunches on ball
3 45s planks
Seated calf raises
Squats
Elevated High leg lunges
Wide stance squats
Straight leg deads
Standing hammers (killer - my hip reflectors are tight :/)
Seated leg raises
Laying hamstring curls
Seated Abductor
Seated Adductor
Standing calf raises
Roman chair

Somewhere in the middle of ^mess, white stars everywhere. I found comfort hugging a metal support beam, twice. I didn't puke.

Bonus bi tri
DB Concentration curls
DB Triceps raises

[Igifuno]

Well, I can smoke turkeys and briskets that are pretty d@mn good, I'm not too shabby with a charcoal grill, some hickory, and some tri-tip or flank steak, but I absolutely cannot cook a decent piece of fish unless it is fried, which doesn't fit my macro profile. Maybe we need to meet in Florida one of these days for an exchange of information/knowledge? Have a good lift, Sfla!

LMAO.. He's the guy to ask for the culinary expertise. It's nice to have a resident chef in the house, as well as resident phlebotomist. Lol