**Marcus's HIT Dungeon**

[Sfla80]

Back tonight after two days off

Wife grip pd 3w 1f 1w with 3 sec hold on last few reps. Really squeezing

Bent d-ring bar seated rows 1f 2w 1d

Hammer tbar row 2w

High pully hammer one arm at a time. Squeezing every rep under hand grip.

Db rows. (I do these standing on back of incline bench. ) went very light haven't done these since my back has been messed up. Light and elbow tight right up against my sides entire time. 2 sets

Standing straight arm pull downs. (Learned today that this will be last time for these until I'm fixed lol. Need a replacement movement)




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[marcus300]

Back tonight after two days off

Wife grip pd 3w 1f 1w with 3 sec hold on last few reps. Really squeezing

Bent d-ring bar seated rows 1f 2w 1d

Hammer tbar row 2w

High pully hammer one arm at a time. Squeezing every rep under hand grip.

Db rows. (I do these standing on back of incline bench. ) went very light haven't done these since my back has been messed up. Light and elbow tight right up against my sides entire time. 2 sets

Standing straight arm pull downs. (Learned today that this will be last time for these until I'm fixed lol. Need a replacement movement)




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Looks like a really good session, very similar to one of mine mate

[marcus300]

interesting

i will have to try this as my left RC stays bothersome

I had an aha moment lol - and thought hell yes this could work... thanks Marcus!

Works really well and it still stimulates the area being worked and also adds in further tricep stimulation which is always a bonus, you can never have big enough triceps

[Sfla80]

Looks like a really good session, very similar to one of mine mate

You know we always look at yours and try to compete with it sir.

Tweak it a little to make it "our own routine" but the foundation is from you.

Need help with lower back movements that aren't too strenuous. Hypers and deads are out.


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[marcus300]

interesting

i will have to try this as my left RC stays bothersome

You know we always look at yours and try to compete with it sir.

Tweak it a little to make it "our own routine" but the foundation is from you.

Need help with lower back movements that aren't too strenuous. Hypers and deads are out.


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Why are hypers out of action mate?

[Sfla80]

Why are hypers out of action mate?

With the issue I'm having with my back. That movement coming back up....will deliver a very sharp pain from low back straight to my toes.

I can't spell what I have lol. But my vertebrae is separated.


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[marcus300]

With the issue I'm having with my back. That movement coming back up....will deliver a very sharp pain from low back straight to my toes.

I can't spell what I have lol. But my vertebrae is separated.


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Fuck sounds nasty, ok try these

Get some very light kettlebells and hold them at your sides and do something between a deadlift and stiff dead but do them with a soft knee and make sure you keep the bells in line with your legs going down so the weight is always with the body, Dont go all the way down and dont go all the way up just pivot and focus on the lower back see if that helps without pain. Not sure what you done mate but be careful with any weight make sure its light if you do try it. I did these for weeks while i was fucked in my lower back and it helped alot with building

[Sfla80]

Fuck sounds nasty, ok try these

Get some very light kettlebells and hold them at your sides and do something between a deadlift and stiff dead but do them with a soft knee and make sure you keep the bells in line with your legs going down so the weight is always with the body, Dont go all the way down and dont go all the way up just pivot and focus on the lower back see if that helps without pain. Not sure what you done mate but be careful with any weight make sure its light if you do try it. I did these for weeks while i was fucked in my lower back and it helped alot with building

This is awesome Marcus!!

I will try these next back day!!

I'm not sure what I did either, weather lifting or from work. But either way I'm gonna push through it and make a better me ....should say bigger me lol


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[marcus300]

This is awesome Marcus!!

I will try these next back day!!

I'm not sure what I did either, weather lifting or from work. But either way I'm gonna push through it and make a better me ....should say bigger me lol


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Yeah let me know how you get on just keep a soft knee and not stiff and pivot between just below the knee and just before you strenhten the back so the loads nevers drives down your spine. If your ok you can build the weight up with the kettlebells/DBs but always keep the weight at the sides and follow your legs down so there is no inbalance,

[NACH3]

Works really well and it still stimulates the area being worked and also adds in further tricep stimulation which is always a bonus, you can never have big enough triceps

That's the damn truth never ever!!!

[almostgone]

Mixing up a shake then I should have just enough time to get in a arm session before work.

[almostgone]

Well, FML! Either I'm going to have to bubble wrap the footboard of the bed or myself. Think I just jammed the fvck out of one of toes or broke it....again. Icing it so I can get my work boots on later.
Will get this done tomorrow.

[marcus300]

Well, FML! Either I'm going to have to bubble wrap the footboard of the bed or myself. Think I just jammed the fvck out of one of toes or broke it....again. Icing it so I can get my work boots on later.
Will get this done tomorrow.

Ouch, sounds nasty

[almostgone]

Ouch, sounds nasty

It will be uncomfortable for a week or so. LOL, I am a clumsy oaf at times. Was trying to hurry and should have done a better job of paying attention.
Won't affect me getting arms.tomorrow, though. Will give myself a little extra punishment to emphasize my mistake.

[clarky.]

Morning fellas, Back is getting it the night, feel good and looking forward to it. Still got that wee niggle in my right forearm so kinda hoping it won't hinder my session.
Catch up on everything the night fellas hope all is well.

[NACH3]

Morning HITers,

My chest is totally rocked! Those pre-exhaust s/s flys into presses was just what I needed! Plus the ISO work.. I can't move at all lol

But it's my favorite day - Back day... with tri work! Really getting used to using my hands as hooks... truely love the thickness part of doing back! Shoukd get a great w/o in as I've found this new gal - man is she something else... she's young but im surprised st how she acts - far ahead of her age! And great in bed lol sorry GGR... just wanted to share how my last few nights went!

Gonna fuckin smash it fellas!

Kickass everyone!

[Capebuffalo]

Morning Power Rangers. Fever broke about 11:30 last night. Feel better. Starving. Going to fuel up and see what can be done at the gym.

[almostgone]

Morning Power Rangers. Fever broke about 11:30 last night. Feel better. Starving. Going to fuel up and see what can be done at the gym.

Sounds good, Cape. You're not.going full intensity yet are you? Don't want the crud to rebound back at you.

[Capebuffalo]

Sounds good, Cape. You're not.going full intensity yet are you? Don't want the crud to rebound back at you.

That was the plan up until I got up and moving around. Realized I wasn't quiet as good as I thought I was.

[almostgone]

That was the plan up until I got up and moving around. Realized I wasn't quiet as good as I thought I was.

Dang, well take it by how you're feeling for sure. Hope you get shed of it ASAP!

[Mr.BB]

Morning Power Rangers. Fever broke about 11:30 last night. Feel better. Starving. Going to fuel up and see what can be done at the gym.

Stay home. You think training will boost your immune system?!?!?

Not to mention pass the bug to everyone else in the gym.

If you had fever you might need antibiotics. How high was it?

Plenty of ppl are getting pneumonia this year, just last weekend had take my mother to hospital cause of it. She thought she could ride the flu with paracetamol while continuing her normal life....

[Capebuffalo]

DB flat bench straight to flies 2 working to failure

DB incline bench straight to flies 2 working to failure

Hammer strength incline 1 working

Seated cable cross overs 1 working.

[Capebuffalo]

Stay home. You think training will boost your immune system?!?!?

Not to mention pass the bug to everyone else in the gym.

If you had fever you might need antibiotics. How high was it?

Plenty of ppl are getting pneumonia this year, just last weekend had take my mother to hospital cause of it. She thought she could ride the flu with paracetamol while continuing her normal life....

Wish I'd seen this earlier. Probably would have skipped it.

[marcus300]

Cant train for 2 days due to work commitments and also the fucking dentist, I can feel the anxiety creeping in now and its tomorrow dinner time. Can't stand it and part of my filling has come out ;( might have to go medicated

[Capebuffalo]

Cant train for 2 days due to work commitments and also the fucking dentist, I can feel the anxiety creeping in now and its tomorrow dinner time. Can't stand it and part of my filling has come out ;( might have to go medicated

I feel your pain. I was at the dentist for 4 hours last Monday. Hope he gets you sorted out soon.

[marcus300]

I feel your pain. I was at the dentist for 4 hours last Monday. Hope he gets you sorted out soon.

4 hours fuck me, what did you have done

[songdog]

Good morning Marcus and the rest of you heavy hitters.Lets everyone have a great day!

[Capebuffalo]

4 hours fuck me, what did you have done

Well he was running late but still put the novacane in an hour early. It was a cluster. I had a porcelain onlay done. Basically a crown but no quite as bad. Sucked.

[almostgone]

Cant train for 2 days due to work commitments and also the fucking dentist, I can feel the anxiety creeping in now and its tomorrow dinner time. Can't stand it and part of my filling has come out ;( might have to go medicated

Definitely! It will be easier for everyone.

Edit: I usually premedicate as well. They always load me up with antibiotics because of the heart history and I subsidize so that I am as laid back as an ironing board.

[almostgone]

Well he was running late but still put the novacane in an hour early. It was a cluster. I had a porcelain onlay done. Basically a crown but no quite as bad. Sucked.

I broke a crown a while back lifting I forgot and left my mouthpiece up at the house. Was hoping they could do the onlay but what was left of the tooth was questionable amd had to go the temporary crown route while a new was made.
The onlays are a little less of a PITA, aren't they?

[almostgone]

DB flat bench straight to flies 2 working to failure

DB incline bench straight to flies 2 working to failure

Hammer strength incline 1 working

Seated cable cross overs 1 working.

Hope you get some solid rest and kick the bug. Don't want that sh!t to drag out.

[Capebuffalo]

Hope you get some solid rest and kick the bug. Don't want that sh!t to drag out.

Got a Dr. Appointment at 1:30. Not feeling that great.

[almostgone]

Dang telemarketers! I was driving home and got a call on my cell from a number I didn't recognize. Should've just blocked it with my AV software, but in case it was a legitimate cal, my dumbass answered.
Before I type up the transcript of the call, let me just say that if anyone has a handicapped friend, loved one, etc., please don't think I am making fun of someone who is handicapped, because that definitely isn't me.
Ok, here goes:
Phone rings and I answer.

Telemarketer: Hi, because you have recently stayed at one of our resorts, you have won a free 1 week stay at one of our resorts, a 5 day cruise, and lots of exciting prizes.
Me: Ma'am, I'm sorry but it wasn't me. I don't go to resorts.
Telemarketer: Yes, this is very exiting I'm sure, let me tell you all about it.
Me: Ma'am, you don't understand. You have the wrong guy. I don't even have legs and my wheelchair has 2 flats.
Telemarketer: You do realize that we include free car rental and all meals?
Me: Ma'am, I don't think you get it. I am.incapable of getting around. I don't even have a butthole, they sewed it shut and I drink a supplement every 3 hours and then regurgitate the remainder.
Telemarketer: That certainly is something. Can I ask you you a few questions before I connect you with one of out travel counselors?
Me: Ma'am I will answer all of your questions if you will send me some of your freshly soiled panties.

After that there was a short silence and I told her I had to go, it was time for me to stick my finger down my throat, but get those panties right out to me and I'll get back with you.
Then I hung up and blocked her number.

Fvck me, already had a hectic day and then I have a conversation like that. I got to get to the shop to lift tonight.

Sorry if I offended anyone, but I thought I would share my day with you.

[NACH3]

Back & tri's
Stretching RC ex's

-- straight arm pulldowns
3w/u 10-12 reps pyramiding up - lots of blood flow in lats/& rear delts
2w DD
-- BB Bent over rows
2w/u 2 feelers
2w(3plates aside) 6/4(clean reps locked in @ 45* angle) DD
-- One Arm Rows s/s'd into facing incline(palms facing elbows back) rows
1w DD w/lying incline rows after each working set & drop
-- hammer strength low pully rows
2w/u high reps
1w(3plates aside) 7 DD
-- D-ring cambered bar seated rows(hitting upper back)
Pyramided up to stack 1w 3 drops s/s'd w/rev cable flys
TRIS
-- CG bench
3w/u 2 feelers
1w 3 drops
-- seated weighted dips s/'d into DB Kickbacks
2w
--V-Grip pushdowns
1w(heavy) 3 drops
--U-handle overhead ext's
1w 3 drops
-- rev grip extensions
1w DD+RP

DONE AND FRIED THESE BPs fried the fukers 60min

[Capebuffalo]

Back & tri's
Stretching RC ex's

-- straight arm pulldowns
3w/u 10-12 reps pyramiding up - lots of blood flow in lats/& rear delts
2w DD
-- BB Bent over rows
2w/u 2 feelers
2w(3plates aside) 6/4(clean reps locked in @ 45* angle) DD
-- One Arm Rows s/s'd into facing incline(palms facing elbows back) rows
1w DD w/lying incline rows after each working set & drop
-- hammer strength low pully rows
2w/u high reps
1w(3plates aside) 7 DD
-- D-ring cambered bar seated rows(hitting upper back)
Pyramided up to stack 1w 3 drops s/s'd w/rev cable flys
TRIS
-- CG bench
3w/u 2 feelers
1w 3 drops
-- seated weighted dips s/'d into DB Kickbacks
2w
--V-Grip pushdowns
1w(heavy) 3 drops
--U-handle overhead ext's
1w 3 drops
-- rev grip extensions
1w DD+RP

DONE AND FRIED THESE BPs fried the fukers 60min

Just weren't feeling it today? Thought you'd sandbag it a little? You really need to focus. Put a little intensity in it.

[marcus300]

Dang telemarketers! I was driving home and got a call on my cell from a number I didn't recognize. Should've just blocked it with my AV software, but in case it was a legitimate cal, my dumbass answered.
Before I type up the transcript of the call, let me just say that if anyone has a handicapped friend, loved one, etc., please don't think I am making fun of someone who is handicapped, because that definitely isn't me.
Ok, here goes:
Phone rings and I answer.

Telemarketer: Hi, because you have recently stayed at one of our resorts, you have won a free 1 week stay at one of our resorts, a 5 day cruise, and lots of exciting prizes.
Me: Ma'am, I'm sorry but it wasn't me. I don't go to resorts.
Telemarketer: Yes, this is very exiting I'm sure, let me tell you all about it.
Me: Ma'am, you don't understand. You have the wrong guy. I don't even have legs and my wheelchair has 2 flats.
Telemarketer: You do realize that we include free car rental and all meals?
Me: Ma'am, I don't think you get it. I am.incapable of getting around. I don't even have a butthole, they sewed it shut and I drink a supplement every 3 hours and then regurgitate the remainder.
Telemarketer: That certainly is something. Can I ask you you a few questions before I connect you with one of out travel counselors?
Me: Ma'am I will answer all of your questions if you will send me some of your freshly soiled panties.

After that there was a short silence and I told her I had to go, it was time for me to stick my finger down my throat, but get those panties right out to me and I'll get back with you.
Then I hung up and blocked her number.

Fvck me, already had a hectic day and then I have a conversation like that. I got to get to the shop to lift tonight.

Sorry if I offended anyone, but I thought I would share my day with you.

Lol lol

[kelkel]

I've found this new gal - man !

Good for you! No judging from me.

[kelkel]

Stay home. You think training will boost your immune system?!?!?.

On point.

[kelkel]

AG here's one of the best telemarketer responses:

[RaginCajun]

Back tonight after two days off

Wife grip pd 3w 1f 1w with 3 sec hold on last few reps. Really squeezing

Bent d-ring bar seated rows 1f 2w 1d

Hammer tbar row 2w

High pully hammer one arm at a time. Squeezing every rep under hand grip.

Db rows. (I do these standing on back of incline bench. ) went very light haven't done these since my back has been messed up. Light and elbow tight right up against my sides entire time. 2 sets

Standing straight arm pull downs. (Learned today that this will be last time for these until I'm fixed lol. Need a replacement movement)




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interesting, never used the wife grip before