**Marcus's HIT Dungeon**

[clarky.]

Morning guys and girls i'm going to do tri's the day. I'm feeling good this morning bi's are still a wee tad sore. I'll report back the night guys off to work now.

[Bio-Active]

Good morning everyone.... Morning started rough. No power this morning and after eating and getting ready for the gym the power came back on as I was leaving.

Wide grip hammer strength lat pull downs

Seated rows wide grip

Close grip pull downs

Bent over rows

Lower back extensions

30 minutes low intensity cardio and done

[BG]

Funny story.....

I finish squats and goto the hack squat sled. I load it up and do my first set. When I got done I felt some gas building up. I put two more plates on and contemplated going to the bathroom. I looked around and the gym was fairly empty. There were maybe 20 people there and it's a huge gym. The closest guy was in the squat rack about 30 feet away.

At this time the gas had mysteriously disappeared. So I get on the sled and start my set. At about rep 5 I ripped the loudest fart. It echo'd lmao. I just kept going haha

Lmao I feel you ! I did that in my small packed gym a few months ago. I didn't here it, but I knew it was loud because it hurt. Laughed my ass off. My wife went up stairs and did cardio.

[Hazard]

Lmao I feel you ! I did that in my small packed gym a few months ago. I didn't here it, but I knew it was loud because it hurt. Laughed my ass off. My wife went up stairs and did cardio.

Thank god no one was near by lol. That's the sht you just don't live down haha

[almostgone]

Lmao I feel you ! I did that in my small packed gym a few months ago. I didn't here it, but I knew it was loud because it hurt. Laughed my ass off. My wife went up stairs and did cardio.

She is probably gun shy like my wife. If I get windy and let a loud one escape while we are out in public, I blame it all on her.

[Bodacious]

Still here guys. I just been reading, great motivation and workouts posted.

I need to learn how to rest without getting depressed. The past two days have been horrible for me. Back is still hurting but not quite as bad I don't think. Its just hard for me to sit around all day before work. But if that's what I need to do for this problem to heel faster I will. I have been keeping ice and heat on it on and off before work.

I am trying to look at it as this isn't a set back but a challenge that I will over come.

I feel nice and fvcking flat and a 6'4 247 lb cvnt! Feel like a sorry ass.

Everyone have a good day!!! Keep up the good work!!!

[marcus300]

Video of Dorian only a couple of months ago in Spain,
Lives in Spain most of the time
looks like he lost a lot of size
looks well for his age

[Igifuno]

I feel nice and fvcking flat and a 6'4 247 lb cvnt!

Well. At least you're a big ass cvnt brother!

[kelkel]

Legs went well yesterday. Feeling it late last night and today. Since my equipment is limited I'm always looking for a way to change things up a bit, think weight, rep speed, rest period, exercise order, etc.

Extensions
Verticals
Heavy smith static lunges (meaning one leg at a time, extended position and not stepping into them)
Squats
Seated curls
Calf crap.

Everything is sore. The squats after lunges were something I haven't done in a while. Felt good.

[NACH3]

hey guys/gals... FFS, the R side of my head ear throat face is swollen and throbbing! Don't have any pain meds... Just tryin to get by on Ibuprofen but it's not doin sh!t... We'll see how I feel later may need another day(it's everytime I wake up my whole face is pounding/throbbing shooting up to my ear etc) pretty wild

Kick some a$$ fells!

[DCI]

Video of Dorian only a couple of months ago in Spain,
Lives in Spain most of the time
looks like he lost a lot of size
looks well for his age

Hes lost a lot from when I met him in bodypower. But from looking at all the older pro bbers once they hit 45 or so they all start to drop weight back a lot. The only one that has done the opposite of that is levrone but to be fair he had quite a few years away from the whole bb world, which may have added to the length of time he can ramp up weight again.

Today for me shoulders but its a deload week so nothing wild.

[Igifuno]

Legs went well yesterday. Feeling it late last night and today. Since my equipment is limited I'm always looking for a way to change things up a bit, think weight, rep speed, rest period, exercise order, etc. Extensions Verticals Heavy smith static lunges (meaning one leg at a time, extended position and not stepping into them) Squats Seated curls Calf crap. Everything is sore. The squats after lunges were something I haven't done in a while. Felt good.

Nice session kel. Don't forget the calf crap.

[clarky.]

Bio kel nice session guys.

[clarky.]

Did tri's the night it was went good.

Slight incline db tri ex 1 working 1 drop

Seated db behind head tri ex 2 sets high ish reps

Tri pd 1 working DD

Behind head tri ex 1 working DD. Cable

Dips 3 sets rep range 8-13

Done. Just mixed it up again while on a pullback guys good burn going on.

[BG]

Fuking hate this phone. Typed out yesterday's workout, it didn't send, noticed it then it made me refresh now it's gone. Smash this thing !

[Igifuno]

Fuking hate this phone. Typed out yesterday's workout, it didn't send, noticed it then it made me refresh now it's gone. Smash this thing !

Hate when that happens. If it's a short reply I don't bother, but long posts I'll usually copy/paste before hitting send in case it doesn't make it.

[Hazard]

Hate when that happens. If it's a short reply I don't bother, but long posts I'll usually copy/paste before hitting send in case it doesn't make it.

Long time member with experience right there......

[Igifuno]

Long time member with experience right there......

Sometimes when it gets stuck, I'll hit cancel/no/cancel/no/cancel/yes then sometimes it posts somehow. Lol.

[almostgone]

Oh dang, legs are viciously sore.

[Igifuno]

Oh dang, legs are viciously sore.

Nice. My chest was barely ready to go again but went all out with a partner tonight. Same routine as last week and it was viscous. We did really well and my buddy screamed after the first negative movement. Thought he tore something but it just hurt. Lol. I'll post the routine

[kelkel]

Nice session kel. Don't forget the calf crap.

I'm dedicated to them. One day I'm gonna get them to grow.

Fuking hate this phone. Typed out yesterday's workout, it didn't send, noticed it then it made me refresh now it's gone. Smash this thing !

Be happy it's not a BBerry as that's what my work gives me. Horrible. Absolutely horrible. Using the internet is really not an option.

[Igifuno]

Chest (pretty much the same routine as last week w/Haz) played with a little different weight.

I think it went very well.

Warms w/ hammer strength Incline

100sx8, forced negative, drop 90sx7, forced negative (partials)

90sx6, forced neg, 65x4 forced neg. (partials)

Pain

65sx7, forced neg, 45x2 (almost dropped the db on my face), partials, forced negs

Pec fly machine 3 sets last one heavy with 3 drops and couldn't do anything including stand up.

Eff cardio.

Here at a Korean BBQ place now ready to thrown down.

[Igifuno]

Partials were before forced negatives. Doesn't look like it from the way I wrote it so wanted to clarify.

[Hazard]

I'm dedicated to them. One day I'm gonna get them to grow. Be happy it's not a BBerry as that's what my work gives me. Horrible. Absolutely horrible. Using the internet is really not an option.

I started with an iPhone for work. Then my boss decided blackberries were better for business. Had one for 2 years and fvcking hated it. I must have botched about it every other day lol

[Hazard]

Chest (pretty much the same routine as last week w/Haz) played with a little different weight. I think it went very well. Warms w/ hammer strength Incline 100sx8, forced negative, drop 90sx7, forced negative (partials) 90sx6, forced neg, 65x4 forced neg. (partials) Pain 65sx7, forced neg, 45x2 (almost dropped the db on my face), partials, forced negs Pec fly machine 3 sets last one heavy with 3 drops and couldn't do anything including stand up. Eff cardio. Here at a Korean BBQ place now ready to thrown down.

NICE Igi!

Next week switch it up a bit and one ur first weight instead of a negative, do forced reps. Have your spotter hold the elbows back and then help push them up. Just don't let the dumbells fall on ur face haha. Then drop and do the same but then after forced reps do a forced negative to finish.

The key to this is knowing your workout partners limits. Most of us aren't professional trainers. It's a thin line between stimulating growth and tearing a muscle. You have to push them past the limit in their mind but not over the threshold where a tear can happen. A good warm up is one of the most important factors to me.

[NACH3]

AWSOME POSTS SND SESSIONS TODAY GUYS!

I rested being im going to hit Back in the am after my clients session - im always pumped after they push themselves! So I was limited in equipment tonight do I'll make it happen at the other location - heavier bells Olympic weights so j can just drop em bar and all so failure is the only option!

Just hope my ear and head get a break at least for a day

Good night all - btw I got all my meals in plus(tho I had to blend a couple)

[almostgone]

I'm dedicated to them. One day I'm gonna get them to grow.




Be happy it's not a BBerry as that's what my work gives me. Horrible. Absolutely horrible. Using the internet is really not an option.

My wife misses her BBerry Bold. Every time our cell contract comes up for renewal she looks around to see if they available.

[NACH3]

NICE Igi!

Next week switch it up a bit and one ur first weight instead of a negative, do forced reps. Have your spotter hold the elbows back and then help push them up. Just don't let the dumbells fall on ur face haha. Then drop and do the same but then after forced reps do a forced negative to finish.

The key to this is knowing your workout partners limits. Most of us aren't professional trainers. It's a thin line between stimulating growth and tearing a muscle. You have to push them past the limit in their mind but not over the threshold where a tear can happen. A good warm up is one of the most important factors to me.

Warm ups have become almost longer than my session(b4 w/o and b4 starting each w/set I mudt get s Ton of blood into the muscle now plus it just feels like an explosion inside during that w/set!

[NACH3]

My wife misses her BBerry Bold. Every time our cell contract comes up for renewal she looks around to see if they available.

Funny AG - my Ex loved her BB! I coukdnt get the damn thing to work! And she said the Internet was good lol

[Igifuno]

NICE Igi! Next week switch it up a bit and one ur first weight instead of a negative, do forced reps. Have your spotter hold the elbows back and then help push them up. Just don't let the dumbells fall on ur face haha. Then drop and do the same but then after forced reps do a forced negative to finish. The key to this is knowing your workout partners limits. Most of us aren't professional trainers. It's a thin line between stimulating growth and tearing a muscle. You have to push them past the limit in their mind but not over the threshold where a tear can happen. A good warm up is one of the most important factors to me.

Thx man. So instead of forced negs with the 100s, do partials only and bypass the forced negs? Then partials + negs on the remaining sets, correct?

I remember discussing the importance of proper warm ups with this technique last week and relayed that info to my partner tonight. Last thing we need is to tear something. Before we went into the set, I grabbed a pair of 30s and we went through the motions a couple times. Seems to have been helpful.

I did keep telling him to push harder on the neg though, since he was still gauging how hard to push. Hope to get some great sleep tonight.

Last night sucked. I went to a company event and had a couple beers. You guys may or may not know that I'm allergic to beer. So why did I drink it you ask? Well that's a damn good question and one that I ask myself about 2-3x a year. Couldn't fall asleep because my head was so stuffed up and after I did fall asleep, I woke up at 3am with the migraine from hell. Ended up getting dressed and walking to CVS (which is right downstairs) and getting some Advil. Fell out around 4am and woke up at 7. I'm bushed.

[Igifuno]

AWSOME POSTS SND SESSIONS TODAY GUYS! I rested being im going to hit Back in the am after my clients session - im always pumped after they push themselves! So I was limited in equipment tonight do I'll make it happen at the other location - heavier bells Olympic weights so j can just drop em bar and all so failure is the only option! Just hope my ear and head get a break at least for a day Good night all - btw I got all my meals in plus(tho I had to blend a couple)

Nice job getting those meals in while under the weather.

It's nice to hear you getting pumped from your client's progress. Most trainers look like they could care less, although there are a couple good ones I see who get into it.

[Hazard]

Thx man. So instead of forced negs with the 100s, do partials only and bypass the forced negs? Then partials + negs on the remaining sets, correct? I remember discussing the importance of proper warm ups with this technique last week and relayed that info to my partner tonight. Last thing we need is to tear something. Before we went into the set, I grabbed a pair of 30s and we went through the motions a couple times. Seems to have been helpful. I did keep telling him to push harder on the neg though, since he was still gauging how hard to push. Hope to get some great sleep tonight. Last night sucked. I went to a company event and had a couple beers. You guys may or may not know that I'm allergic to beer. So why did I drink it you ask? Well that's a damn good question and one that I ask myself about 2-3x a year. Couldn't fall asleep because my head was so stuffed up and after I did fall asleep, I woke up at 3am with the migraine from hell. Ended up getting dressed and walking to CVS (which is right downstairs) and getting some Advil. Fell out around 4am and woke up at 7. I'm bushed.

100's - do what u can and then have him help u with forced reps. Have him assist u lifting the dumbells.

Then drop to 85's or w/e and do what u can then partials then neg

[Igifuno]

100's - do what u can and then have him help u with forced reps. Have him assist u lifting the dumbells. Then drop to 85's or w/e and do what u can then partials then neg

Got you thx. I'm drifting and think I'm going to sleep good. Took the last 5D Tropin you gave me and it's pretty good. I may order some.

[Hazard]

Got you thx. I'm drifting and think I'm going to sleep good. Took the last 5D Tropin you gave me and it's pretty good. I may order some.

Awesome!

[Hazard]

Making 80 mini empanadas for after the funeral tomorrow.....

Most people buy their finger food. Haz's makes it with love :-)

[clarky.]

Morning guys and girls tri's a nice and sore this morning. Back day the day love it pullback though hmmm well we'll see hahaha.
Well tge end of the wk again guys and girls hope everyone has a good wk end and i'll report back later.

[clarky.]

Igi nice session mate AG good stuff with the legs work should be fun lol.
Nachy boy hope you get rid of that sh!t soon as mate.

BG that does ma fvcking tits in when that happens then i started doing as Igi does if its a big post i copy it just incase lol.

[DCI]

Great sessions there lads. Tonight is legs for me very light again and did shoulders lasst night was light too

[NACH3]

Morning guys/gals... Couldn't sleep a lick... Hoping to get back in this am! Once I start moving around I'll feel a little better! Happy Friday my friends!

[Bio-Active]

Morning everyone hope you get some sleep tonight Nach. Sometimes even a little cat nap on lunch helps me a Ton even just 15 minutes.

Flat press

Incline machine press

Peck deck

Cable crossover

Simple chest day but lots of pause reps to fail and then forced reps with a spotter. 30 minutes lie intensity cardio and done. Happy Friday!