**Marcus's HIT Dungeon**

[marcus300]

I CAN NOT wait to get down there! I'll pretty much have you there coaching me lol. Full on HIT but with one of the early teachers there to supervise and push......

We're also taking my daughter to Disney but I'm looking more forward to the training lmao

Ask him to put you through his calve workout what he use to do with Paul

Enjoy both events mate

[Hazard]

Ask him to put you through his calve workout what he use to do with Paul Enjoy both events mate

lol will do for your enjoyment after.....

[NACH3]

Lmao it was

Lookin awesome Sfla! Lean brotha! Actually IMHO you look just as big of not bigger! Keep going with it!

[almostgone]

OK, I swear I thought I took my 1 minute breaks, but I'm not exactly sure that I did.

Lat and back stretching

Close grip pulldown w/ overhand grip-2 w/u, Work-5+ reps,drop,3+ reps,drop,1+ rep. 10 count negative on partial reps.
Parallel grip pulldown-1 w/u, Work- 4+ reps,drop,2+ drops,drop,2+ reps. 10 count negative on partial reps.
Tbar rows-Work-6+ reps ,drop,4 reps, drop,3+ reps. No slow negatives on these.
D'bell rows-15 reps/side.
Low pulley rows-Work-5+ reps - 2+ reps- 1+ reps - 1+ reps - fail. Slow count negatives on partials.
Hypers-1 set
Deads- 1 w/u, Work- 11 reps.

33 minutes not including stretches and crunches.

[Igifuno]

Lookin awesome Sfla! Lean brotha! Actually IMHO you look just as big of not bigger! Keep going with it!

Did I miss a new pic? Can't find anything. Only pizza.

[NACH3]

Did I miss a new pic? Can't find anything. Only pizza.

Look at his avi...

[Igifuno]

Look at his avi...

Nice.. Hell yeah chef, looking solid

[almostgone]

Nice.. Hell yeah chef, looking solid

I agree, Igi. Sfla is doing a hell of a job!

[marcus300]

Couldn't you leave this thread alone and post in the one on one with the staff? Really no need to post this kind of stuff here.

I deleted them

[almostgone]

I deleted them

Thanks, Marcus. Thread looks much better.

[marcus300]

Thanks, Marcus. Thread looks much better.

Anymore you want going LMFAO haha

[clarky.]

Morning guys and girls chest is fried DOMS
Delts and traps are done right in too so all upper body is a wee bit out of order lol work will be fun. Think i'll smash bi's the night if i have time.

[almostgone]

Anymore you want going LMFAO haha

Everything looks good for now!

[clarky.]

OK, I swear I thought I took my 1 minute breaks, but I'm not exactly sure that I did.

Lat and back stretching

Close grip pulldown w/ overhand grip-2 w/u, Work-5+ reps,drop,3+ reps,drop,1+ rep. 10 count negative on partial reps.
Parallel grip pulldown-1 w/u, Work- 4+ reps,drop,2+ drops,drop,2+ reps. 10 count negative on partial reps.
Tbar rows-Work-6+ reps ,drop,4 reps, drop,3+ reps. No slow negatives on these.
D'bell rows-15 reps/side.
Low pulley rows-Work-5+ reps - 2+ reps- 1+ reps - 1+ reps - fail. Slow count negatives on partials.
Hypers-1 set
Deads- 1 w/u, Work- 11 reps.

33 minutes not including stretches and crunches.

Nice session AG. Now i want to do back arggggg see you

[marcus300]

Everything looks good for now!

You sure Mmmmmmm? sniff sniff

[almostgone]

^^^ LOL. I'm sure there more will be more children that decide to do a drive by in an attempt to screw up the thread.

[marcus300]

Work schedule is hectic for the next 3 days so not going to be training, fits in nicely because things are still a little bit sore and my lower back is acting up again, joys of being old and fuked.

[almostgone]

Nice session AG. Now i want to do back arggggg see you

Thanks, Clarky. Back definitely got worked tonight. Already had to stop working for a minute or two and stretch it out.

[marcus300]

^^^ LOL. I'm sure there more will be more children that decide to do a drive by in an attempt to screw up the thread.

Nice sideways move Almost, like your style hahaha

[Sfla80]

Thank nach, igi, and Ag. Can't multi quote on phone

And it was about time for a new avi change.

[mussina123]

Morning guys, back day on the menu, really going to focus on feeling and contacting lats AND middle back every single rep..

[Sfla80]

OK, I swear I thought I took my 1 minute breaks, but I'm not exactly sure that I did.

Lat and back stretching

Close grip pulldown w/ overhand grip-2 w/u, Work-5+ reps,drop,3+ reps,drop,1+ rep. 10 count negative on partial reps.
Parallel grip pulldown-1 w/u, Work- 4+ reps,drop,2+ drops,drop,2+ reps. 10 count negative on partial reps.
Tbar rows-Work-6+ reps ,drop,4 reps, drop,3+ reps. No slow negatives on these.
D'bell rows-15 reps/side.
Low pulley rows-Work-5+ reps - 2+ reps- 1+ reps - 1+ reps - fail. Slow count negatives on partials.
Hypers-1 set
Deads- 1 w/u, Work- 11 reps.

33 minutes not including stretches and crunches.

Looks like a great session. Ag.

[Bio-Active]

Leg press into superset squats


Leg curls

Leg extensions

Lunges

20 minutes low intensity cardio and done

[NACH3]

Morning all -- seems I missed some deleted posts lmao!

Arms are still a lil sore - chest was still in bits last night(I was training this group class(boy did they not like intensity) shoulda seem their faces(I had like 8 stations - Cardio strength cardio strenth abs) their break was jogging lol(I did it w/them) -- it was a boot camp class I filled in for someone(the one athlete in the group said he wants me to train him) also explained at the end what real intensity is!

They were wiped out -- Either legs or back today!
Hope everyone has a great day!

[Igifuno]

Morning all -- seems I missed some deleted posts lmao! Arms are still a lil sore - chest was still in bits last night(I was training this group class(boy did they not like intensity) shoulda seem their faces(I had like 8 stations - Cardio strength cardio strenth abs) their break was jogging lol(I did it w/them) -- it was a boot camp class I filled in for someone(the one athlete in the group said he wants me to train him) They were wiped out -- Either legs or back today! Hope everyone has a great day!

Morning! I'm sore all over.. Legs are still shot, back is on fire, arms feel tender. It's gonna be a good day. Shoulders tonight and then possibly 5 days off. Going to Maine for a short family vaca.. Not sure if I'll have time to hit a local gym or not but I'll be checking it out.

Everyone kick ass today!

[DCI]

I can't keep up with this thread haha. Just having a coffee and reading away haha.

[Sfla80]

Morning guys!

Working now....Gearing up for some shoulders tonight. Got a lot of frustration need taken out now.

Baby shower saturday....80 people at least, we had free tables and chairs from her work her sisters were suppose to pick up today. Now they tell us they cant, they were suppose to buy drinks, they can't now, and something else I just got fvcking tired of listening. Now I have to pay for all that and get tables and chairs delivered which costs more the double to rent them. And get all the drinks.

I told my wife to tell her sisters not to come.

Wish I could hit the gym now....or somebody haha. ...8 hrs and counting

[novastepp]

Back tonight. Going to switch up the order of exercises and see how it goes. Trying to find what works best for me in regard to back movements.

Keep it up, everyone!

[DCI]

Morning guys!

Working now....Gearing up for some shoulders tonight. Got a lot of frustration need taken out now.

Baby shower saturday....80 people at least, we had free tables and chairs from her work her sisters were suppose to pick up today. Now they tell us they cant, they were suppose to buy drinks, they can't now, and something else I just got fvcking tired of listening. Now I have to pay for all that and get tables and chairs delivered which costs more the double to rent them. And get all the drinks.

I told my wife to tell her sisters not to come.

Wish I could hit the gym now....or somebody haha. ...8 hrs and counting

Family can be utterly useless can't they. If they said originally they couldn't help they should have aid originally.

Enjoy the baby shower ha.

[Igifuno]

Morning guys! Working now....Gearing up for some shoulders tonight. Got a lot of frustration need taken out now. Baby shower saturday....80 people at least, we had free tables and chairs from her work her sisters were suppose to pick up today. Now they tell us they cant, they were suppose to buy drinks, they can't now, and something else I just got fvcking tired of listening. Now I have to pay for all that and get tables and chairs delivered which costs more the double to rent them. And get all the drinks. I told my wife to tell her sisters not to come. Wish I could hit the gym now....or somebody haha. ...8 hrs and counting

Damn that sounds incredibly frustrating sfla. Sorry man and hang in there.

[kelkel]

Looks awesome. So you lie down and press the weight back up? Hmm. I'm looking at them now. Reasonable as an alternative to squats, or a supplement.

How comfortable is it? I've never seen one before and it may be what I'm looking for. Hack squats are 3x as expensive.

I absolutely love it. You end us using a weight similar to what you'd squat with. Takes up minimal space as opposed to a 45 degree press and is much cheaper. Great feel, very comfortable. I went for years only able to do squats and stiff leg deads for legs. Adding this piece was heaven.

Yukon Fitness Angled Leg Press Lower Body Gym | Wayfair

You can find them cheaper. This is the one I have.

ps: Never buy a top loading leg press. You'll regret it from day one.

[kelkel]

Morning! I'm sore all over.. Legs are still shot, back is on fire, arms feel tender. It's gonna be a good day. Shoulders tonight and then possibly 5 days off. Going to Maine for a short family vaca.. Not sure if I'll have time to hit a local gym or not but I'll be checking it out.

Everyone kick ass today!

I preach this all the time. Do not waste your time working out on vacation when you're with your family. Just use it as a rest week. Relax and enjoy your time away. It'll do you good.

[Sfla80]

Family can be utterly useless can't they. If they said originally they couldn't help they should have aid originally.

Enjoy the baby shower ha.

Thanks igi and dci.

Should be fun still.....halloween costume party lol

[almostgone]

Morning guys!

Working now....Gearing up for some shoulders tonight. Got a lot of frustration need taken out now.

Baby shower saturday....80 people at least, we had free tables and chairs from her work her sisters were suppose to pick up today. Now they tell us they cant, they were suppose to buy drinks, they can't now, and something else I just got fvcking tired of listening. Now I have to pay for all that and get tables and chairs delivered which costs more the double to rent them. And get all the drinks.

I told my wife to tell her sisters not to come.

Wish I could hit the gym now....or somebody haha. ...8 hrs and counting

My in-laws must be related to.yours. They're always the first to brag on themselves for helping out, but when actual labor or any inconvenience on their part is required, they literally disappear.
Hang in there, man!

[almostgone]

I absolutely love it. You end us using a weight similar to what you'd squat with. Takes up minimal space as opposed to a 45 degree press and is much cheaper. Great feel, very comfortable. I went for years only able to do squats and stiff leg deads for legs. Adding this piece was heaven.

Yukon Fitness Angled Leg Press Lower Body Gym | Wayfair

You can find them cheaper. This is the one I have.

ps: Never buy a top loading leg press. You'll regret it from day one.

I'll vouch for Yukon equipment myself. I've had no problems with their quality.

X2 on the top loading presses statement.

[almostgone]

Morning guys, back day on the menu, really going to focus on feeling and contacting lats AND middle back every single rep..

That's very important, especially with the back. Let.your back do the work, not.your arms. Just hook your hands on the bar/handle and let your back contraction start the movement; that worked well for me.
Good luck.

[novastepp]

I absolutely love it. You end us using a weight similar to what you'd squat with. Takes up minimal space as opposed to a 45 degree press and is much cheaper. Great feel, very comfortable. I went for years only able to do squats and stiff leg deads for legs. Adding this piece was heaven.

Yukon Fitness Angled Leg Press Lower Body Gym | Wayfair

You can find them cheaper. This is the one I have.

ps: Never buy a top loading leg press. You'll regret it from day one.

Yes, that is the one I was reviewing. Top loaded looks very awkward. Thanks for the recommendation, still half that of a hack squat which I was almost going to purchase earlier this summer.

[Igifuno]

I preach this all the time. Do not waste your time working out on vacation when you're with your family. Just use it as a rest week. Relax and enjoy your time away. It'll do you good.

Thanks for that kel.. Timely reminder. You've been my voice of reason plenty of times. Appreciate you brutha.

[marcus300]

Thank nach, igi, and Ag. Can't multi quote on phone

And it was about time for a new avi change.

Looking great Sfla80, muscular and lean

[Sfla80]

Looking great Sfla80, muscular and lean

Ty sir!!