**Marcus's HIT Dungeon**

[clarky.]

Morning gents....Back today. Gotta beat Nacho.

Hahaha, that was a good one Cape. Not a chance that big fvcker is flying.

[Capebuffalo]

Hahaha, that was a good one Cape. Not a chance that big fvcker is flying.

I gotta try.

[NACH3]

Delts/traps lil extra tri work

-- BB Shrugs - shoulders back and overloaded the weight
2w/u
225/35 315/25 405/15+ 2w @ 500/10/8+ RP 2-3---->405/10-12(RPd it)/315/8-10(RPd it meaning going beyond failure on each) 225/20+ whew traps were pumped

-- DB Shrugs for time(1min including RPs to go beyond)
2w to complete and uttter failure of traps/hands/& forearms & bis lol
-- seated DB side laterals s/s'd w/rear delts lying facing bench
2w DD w/Seated sides - 3w(b/c of drops) + RP + RP
-- rev grip front raises s/s'd into rev hammer strength press
2w DD on front raises - 2w presses w/DD

TRI SET
-- V grip pushdowns 1w(stacked) slow negs for 8 +partials into 3 drops absolute failure
-- right into V-grip overhead Extensions 3w 15sec in between working sets
-- right into Short straight bar rev grip pushdowns
2w DD

Fukin absolutely smashed it - only took me 50min too

[songdog]

Good morning everyone those are some nice pics I am seeing there.You guys are really looking good keep up the good work.I am going too hit it here in a few hrs!

[NACH3]

Here's a few updated pics - not a full two wks in yet with Cape but we're both making some great gains! And great motivation!

[Sfla80]

Here's a few updated pics - not a full two wks in yet with Cape but we're both making some great gains! And great motivation!

Thick Nach!!


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[marcus300]

Biceps and forearms only -

Straight bar curls
3 warm up sets
1 working set with 2 drops

db preacher curls
2 feel sets
1 working set with 2 forced and 2 negs

DB hammers curls - across the body this time around
2 working sets - 1st to failure, 2nd with 2 drops

db wrist curls
2 working sets

[marcus300]

Here's a few updated pics - not a full two wks in yet with Cape but we're both making some great gains! And great motivation!

Nothing but remarkable after what you have been through, you look proportionate, thick and big. Cant tell your having issues with your shoulder

[Capebuffalo]

Here's a few updated pics - not a full two wks in yet with Cape but we're both making some great gains! And great motivation!

Damn son you're better every week. I may have to rethink my plan.

[RaginCajun]

hey guys, what are the best exercises to get those rods down my back?

bent over rows

single arm DB rows

close grip pull downs

lat pulls

this is one of my weak spots and i am determined to fix it!

along with my abs, they are one of my weak points as well

[Sfla80]

hey guys, what are the best exercises to get those rods down my back?

bent over rows

single arm DB rows

close grip pull downs

lat pulls

this is one of my weak spots and i am determined to fix it!

along with my abs, they are one of my weak points as well

I'll let other chime in. But Marcus and kel have taught me well it's all about the ROWS.

Typically I'll do 3 or 4rows and one or 2 pull downs. Depends what movements I do.


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[Igifuno]

Sorry been MIA. Work stuff. Not sure if I missed anything but hope all is well with everyone


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[Capebuffalo]

I'll let other chime in. But Marcus and kel have taught me well it's all about the ROWS.

Typically I'll do 3 or 4rows and one or 2 pull downs. Depends what movements I do.


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Rows before hoes.

[NACH3]

Thick Nach!!


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As always thanks buddy!

Nothing but remarkable after what you have been through, you look proportionate, thick and big. Cant tell your having issues with your shoulder

This Coming from you is a testament to what you've taught me along the way.... it means so much to hear this coming from you yourself, as well! Thanks for leasing the way as always and Thank you!

Damn son you're better every week. I may have to rethink my plan.

Thank you Cape, it's an honor to keep the motivation and intensity high in here - that's not too hard but our lil comp has brought new life back into the mindset needed to grow and I thank you as well!

[almostgone]

Ok, settled in from work. The studying/reviewing over the past week or two paid off.
Back is nicely sore from day before yesterday and the chest is starting to b!tch from last nights lift, too.
Taking tonight off from lifting I believe and then will hit legs Friday. Been mulling over in that empty space between my ears and I think I will rearrange my arm lifts to hit tris first? At least until the shoulder is fully back up to snuff. I'm thinking it will be safer/better for my shoulder that way. I can get the shoulders warmed up with some band work and then hit close grip presses early on while the shoulders are still somewhat fresh?

[almostgone]

hey guys, what are the best exercises to get those rods down my back?

bent over rows

single arm DB rows

close grip pull downs

lat pulls

this is one of my weak spots and i am determined to fix it!

along with my abs, they are one of my weak points as well

Lots of rows and hyperextensions. Occasionally deads but only pick the bar up once, slowly.back down to just beneath the knee, and then creep it back.up. Not necessarily with a heavy weight either, its more about time.under tension for me.
But defo any rowing movement and hyperextensions.Hypers and deads target.the lower part of my back nicely.
Pretty much any back exercise that is geared more toward thickness.

[Capebuffalo]

Ok, settled in from work. The studying/reviewing over the past week or two paid off.
Back is nicely sore from day before yesterday and the chest is starting to b!tch from last nights lift, too.
Taking tonight off from lifting I believe and then will hit legs Friday. Been mulling over in that empty space between my ears and I think I will rearrange my arm lifts to hit tris first? At least until the shoulder is fully back up to snuff. I'm thinking it will be safer/better for my shoulder that way. I can get the shoulders warmed up with some band work and then hit close grip presses early on while the shoulders are still somewhat fresh?

Great news. You're buying us dinner then.

[marcus300]

Lots of rows and hyperextensions. Occasionally deads but only pick the bar up once, slowly.back down to just beneath the knee, and then creep it back.up. Not necessarily with a heavy weight either, its more about time.under tension for me.
But defo any rowing movement and hyperextensions.Hypers and deads target.the lower part of my back nicely.
Pretty much any back exercise that is geared more toward thickness.

Was just about to write something up but ag hit every point. Agreed

[almostgone]

Great news. You're buying us dinner then.

Sure. You got the alcohol tab or are we brown bagging the liquor ?

[almostgone]

Was just about to write something up but ag hit every point. Agreed

Write it up, boss. You have a knack for writing and also I'm willing to bet there are some details you can share with us so we get the most bang for the buck from each rep.
You got me hooked on hypers when I was having all the problems with the low back spasms that would hit suddenly and about put me on the ground.

[Capebuffalo]

Sure. You got the alcohol tab or are we brown bagging the liquor ?

Hell I can't afford my own alcohol tab. Brown bag. Two quarts of shine should cover everyone.

[almostgone]

Hell I can't afford my own alcohol tab. Brown bag. Two quarts of shine should cover everyone.

I've got that covered about 3 times over. . Strictly for medicinal purposes, of course. The stuff never spoils.
Guess we could have the Southern version of Chris Duffins Whiskey and Deadlifts?

https://youtu.be/3BLCESWF3-E

[Capebuffalo]

I've got that covered about 3 times over. . Strictly for medicinal purposes, of course. The stuff never spoils.

No it doesn't. And has a lot of medicinal properties. You are correct

[clarky.]

I gotta try.

Am playing Cape, your fvcking right. Smash it.

[almostgone]

No it doesn't. And has a lot of medicinal properties. You are correct

Cape, if you haven't seen the video in the link I added in to my post above, give it a watch when you get time. Think you may like plus it's got.some good info.in it.

[almostgone]

Ok guys and GGR, I gotta go find my Zen and ramp down. My body is tired but the ferris wheel in my head is in overdrive and it has a lot of passengers, if.you know what I mean.
Everyone have a great day, it's almost Friday!

[clarky.]

Delts/traps lil extra tri work

-- BB Shrugs - shoulders back and overloaded the weight
2w/u
225/35 315/25 405/15+ 2w @ 500/10/8+ RP 2-3---->405/10-12(RPd it)/315/8-10(RPd it meaning going beyond failure on each) 225/20+ whew traps were pumped

-- DB Shrugs for time(1min including RPs to go beyond)
2w to complete and uttter failure of traps/hands/& forearms & bis lol
-- seated DB side laterals s/s'd w/rear delts lying facing bench
2w DD w/Seated sides - 3w(b/c of drops) + RP + RP
-- rev grip front raises s/s'd into rev hammer strength press
2w DD on front raises - 2w presses w/DD

TRI SET
-- V grip pushdowns 1w(stacked) slow negs for 8 +partials into 3 drops absolute failure
-- right into V-grip overhead Extensions 3w 15sec in between working sets
-- right into Short straight bar rev grip pushdowns
2w DD

Fukin absolutely smashed it - only took me 50min too

What a session Nachy boy, looks fvcking superb big guy.
Hey, you can't just load a bar with plates and take a pic Nach come on now that's cheating hahahaha

[clarky.]

Here's a few updated pics - not a full two wks in yet with Cape but we're both making some great gains! And great motivation!

Looking Great! Nach, Real great big guy.

[kelkel]

Nothing but remarkable after what you have been through, you look proportionate, thick and big. Cant tell your having issues with your shoulder

Agree 100%. Hell, I think his delts are a strong point.

[Capebuffalo]

Cape, if you haven't seen the video in the link I added in to my post above, give it a watch when you get time. Think you may like plus it's got.some good info.in it.

That has some great info in it. I wish I'd seen it a few years ago. Thanks for posting that.

[clarky.]

Right fellas, Rushed session so i never got all done.

Db side raises 2 working DD

Rev pec dec 2 working 1 drop

Machine shrugs 3 sets

Thats it fellas, i though i could get a wee bit more in for the time i had but no. I really really smashed it though.
Aww well new day the mora eh.

[RaginCajun]

I'll let other chime in. But Marcus and kel have taught me well it's all about the ROWS.

Typically I'll do 3 or 4rows and one or 2 pull downs. Depends what movements I do.


Sent from my iPhone using Tapatalk

Rows before hoes.

Lots of rows and hyperextensions. Occasionally deads but only pick the bar up once, slowly.back down to just beneath the knee, and then creep it back.up. Not necessarily with a heavy weight either, its more about time.under tension for me.
But defo any rowing movement and hyperextensions.Hypers and deads target.the lower part of my back nicely.
Pretty much any back exercise that is geared more toward thickness.

Was just about to write something up but ag hit every point. Agreed

Write it up, boss. You have a knack for writing and also I'm willing to bet there are some details you can share with us so we get the most bang for the buck from each rep.
You got me hooked on hypers when I was having all the problems with the low back spasms that would hit suddenly and about put me on the ground.

thanks fellas!

and yes AG, that is how i feel after doing hypers. feels like someone hits me with a bat

[RaginCajun]

Hell I can't afford my own alcohol tab. Brown bag. Two quarts of shine should cover everyone.

actually made some shine last weekend!

my bud used honey instead of sugar, pretty tasty

[Proximal]

Nothing but remarkable after what you have been through, you look proportionate, thick and big. Cant tell your having issues with your shoulder

Can't agree enough. I really like following what you do Nach, cause my shoulder is close to yours. You give me a lot of hope, thanks Nach!

[marcus300]

Dorian in London tonight at his premiere at BAFTA . His new documentary inside the shadow. I've seen snippets of the film and looks very deep and open

[Cuz]

Nach you arms and delts are looking dense bro. Solid man,
Makes me wanna go blow up the weights this evening.

[NACH3]

Can't agree enough. I really like following what you do Nach, cause my shoulder is close to yours. You give me a lot of hope, thanks Nach!

TY! And That's great to hear that's why I love sharing my story - it CAN be done! You got it!

Nach you arms and delts are looking dense bro. Solid man,
Makes me wanna go blow up the weights this evening.

Perfect! That's what it's all about in here!

[NACH3]

Agree 100%. Hell, I think his delts are a strong point.

I missed this - thanks a lot Kel... I'm really trying to balance things out(symmetrically) means a ton coming from you!

[Proximal]

Machine curls: 12,10,8,6,4 & 4 (3/4 of the stack at #120)
Single arm preachers w/#45: 3x10 w/ assist to fail on each
Low cable curls: 2 sets, each w/dd
Preachers on perpendicular side: 2x10 w/10 second negatives & 3 second contraction at top
Reverse curls: 3 sets w/drop for each

Arguably doing too much, but my instincts told me otherwise; felt very strong today, improved from last week. Hope all is well with you all. Dinner, wine & wife time.

[Capebuffalo]

Machine curls: 12,10,8,6,4 & 4 (3/4 of the stack at #120)
Single arm preachers w/#45: 3x10 w/ assist to fail on each
Low cable curls: 2 sets, each w/dd
Preachers on perpendicular side: 2x10 w/10 second negatives & 3 second contraction at top
Reverse curls: 3 sets w/drop for each

Arguably doing too much, but my instincts told me otherwise; felt very strong today, improved from last week. Hope all is well with you all. Dinner, wine & wife time.

Nice showing. Never to much. Always not enough.