**Marcus's HIT Dungeon**

[almostgone]

Ok, wife worked me over pretty good and slopped some Voltaren gel on my shoulders. The beast has crawled up in the he'd between then wife and I and made himself comfortable.
Guess it's time for me to crash. Everyone have a safe, happy Friday.
Igi, you and Mrs. Igi, travel safely. Enjoy your time in Crowbar territory.

[Capebuffalo]

Solid legs Cape, like your new Avi, Looking solid.

Wish it was current. Lol

[marcus300]

Guys what weight are you doing vertical seated db French press with good form?

[marcus300]

What dbs you using? Curling

[clarky.]

Guys what weight are you doing vertical seated db French press with good form?

Never did it Big man, will do next Arm session.

What dbs you using? Curling

27.5 -25kg i know, shit but heavy for me and does the damage.

Edit, they are working sets.

Edit again lol, That's standing ^^ incline db curls is 22.5 kg will be hitting 25's next session to see how i go.

[Capebuffalo]

Guys what weight are you doing vertical seated db French press with good form?

60-80's

[Capebuffalo]

What dbs you using? Curling

Up to 60's with no movement to help. 80's with help

[Sfla80]

Guys what weight are you doing vertical seated db French press with good form?

Saying my form is good which I think this is one of my stronger movements.

Elbows tight next to head. Top of db comes down to top of my head. Not under.

Few months ago was getting 95-100 for 4-6.

Now using 80s tops


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[Sfla80]

What dbs you using? Curling

Curling: depending on the curl.

Standard seated alt curl. 30-35s

Hammers 40-45

Incline I stay around 30


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[songdog]

About the same as above!

[BG]

Thx Nacho.

Lmao I like

[Sfla80]

Shoulders done

Wanted to start with shrugs but didn't happen.

Standing db laterals. Starting off at the hips. 2w 1f 2w last working had partials and 1 drop

Standing front db raise palms up. 1f 1w 1drop

Hammer strength shrugs 3 burn outs.

Smith machine press 2f 2w dd



Pec/dec burn outs 2 sets

Wasn't the best session but I did feel some pain and pump was good.


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[Capebuffalo]

Shoulders done

Wanted to start with shrugs but didn't happen.

Standing db laterals. Starting off at the hips. 2w 1f 2w last working had partials and 1 drop

Standing front db raise palms up. 1f 1w 1drop

Hammer strength shrugs 3 burn outs.

Smith machine press 2f 2w dd



Pec/dec burn outs 2 sets

Wasn't the best session but I did feel some pain and pump was good.


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I've got to try the palms up front Raises. Nacho just told me about those this weeks. Can you tell a significant difference that way?

[Sfla80]

I've got to try the palms up front Raises. Nacho just told me about those this weeks. Can you tell a significant difference that way?

Cape I saw u ask about that. And I started doing for the same reason you want to....because of Nach lol.

Start with ez bar first and get the feel for the movement.

For me I feel in rear delts almost traps. But a little with a good squeeze on fronts too.

I love doing them with the dbs. I try to switch one week to the next. My rear delts have always been lacking.

You guys are much stronger but just so u get a feel today I did feels with 25 and working with 30s. I can do regular front raise with 35 for working


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[Capebuffalo]

Cape I saw u ask about that. And I started doing for the same reason you want to....because of Nach lol.

Start with ez bar first and get the feel for the movement.

For me I feel in rear delts almost traps. But a little with a good squeeze on fronts too.

I love doing them with the dbs. I try to switch one week to the next. My rear delts have always been lacking.

You guys are much stronger but just so u get a feel today I did feels with 25 and working with 30s. I can do regular front raise with 35 for working


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Thanks for the info. I'll be trying them next week.

[Sfla80]

So was trying to take a new delt pic. Without camera saw lots of vascularity in delts chest. Just can't get it on a pic good.

But screw it. Here ya go




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[kelkel]

Nice! Especially thick in the chest/arms/traps.

[almostgone]

Guys what weight are you doing vertical seated db French press with good form?

Usually do d'bell skulls or moderate EZ curl skulls. EZ curl skulls are only like 80-90 on the bar? Wanting to add them back in but dealing w/ the shoulder thing at the moment.

What dbs you using? Curling

Preacher curls are only like 45-50 lbs? Not sure what I can do on the incline d'bell curls right now. Again, the shoulder thing.

[almostgone]

Think I'm doing to go do a little band work and then roll the shoulders again. Just finished a chicken,rice, and diced tomato stuffed poblano pepper w/ an oz. of grated muenster cheese and a small spritz of lime juice. I know it sounds fancy for a redneck but it's pretty dang good. Oh yeah, the chicken was soaked in muscadine wine overnight before I slung it in the pressure steamer. I blame it on Sfla and his recipe thread. Think he called it making the chicken Chevy style or something like that

[NACH3]

Guys what weight are you doing vertical seated db French press with good form?

110 fixed ez bar weight innslight incline - can't sit straight up and do them so I took BBs advice - that's after CG benchthen I'll drop to 90-70 and slow my reps down easier on shoulder really stretching the longhead out angled behind head!

One arm tri ext's up to 50-60s atm for reps

[NACH3]

What dbs you using? Curling

60s strict form and that's preachers

Incline curls - 40-45 - these put lots of stress on my rear delt in negative

Standing Oly bar Curls - up to 135 but I like 115 better w/elbows tight and strict

CG cables - stack and drops

[NACH3]

Thanks for the info. I'll be trying them next week.

With the ez bar don't be afraid to go heavy... I'm up to 80s + w/palms up but the slow negative that get to my shoulder - b4 coming back i was doing the 110 then dropping

Same with db Curls was up to 75 with good form not back there yet lol I will be though

[NACH3]

Morning fellas & GGR should be stopping in!

I had a great arm w/o yesterday... sore as hell! Finally kept it at 30min short sweet heavy and to the damn point! In and out tore the fibers and am filling out better! Still want 19" arms cold

Kickass everyone!

[clarky.]

Morning fellas, just heading to work, then i will be going out with ma wee girl so no session the day as the gym will be closed. Most likely just rest the wk end.
Catch up later fellas.

[almostgone]

Morning fellas, just heading to work, then i will be going out with ma wee girl so no session the day as the gym will be closed. Most likely just rest the wk end.
Catch up later fellas.

Enjoy the day, Clarky. Buy your little girl an ice cream or something and tell her "Howdy" from an old, poor couple in Southern US.

[Back In Black]

Heading out for calves, core and some rack pulls in a bit. Silabolin just fvcked me off so that should ensure an intense session.

My back is well sore after my massage yesterday, YES

[almostgone]

Heading out for calves, core and some rack pulls in a bit. Silabolin just fvcked me off so that should ensure an intense session.

My back is well sore after my massage yesterday, YES

That is a very satisfying soreness. My massage lady usually gives me a couple of bottled waters to chug afterwards to start "flushing the system".
Have 90 minutes booked for this Friday and am very ready for this one. Hope she can work some of her magic on my shoulders.
Enjoy yourself, BiB!

[almostgone]

Hmm, found some Testovis in a syringe.

[NACH3]

Hmm, found some Testovis in a syringe.

Lmao live when that happens - like finding money in your pocket !

[almostgone]

Lmao live when that happens - like finding money in your pocket !

Pocket? Oops, I just installed it @ the wrong location.

[NACH3]

Cape I saw u ask about that. And I started doing for the same reason you want to....because of Nach lol.

Start with ez bar first and get the feel for the movement.

For me I feel in rear delts almost traps. But a little with a good squeeze on fronts too.

I love doing them with the dbs. I try to switch one week to the next. My rear delts have always been lacking.

You guys are much stronger but just so u get a feel today I did feels with 25 and working with 30s. I can do regular front raise with 35 for working


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@ Sfla... one thing I've been doing this blast is lots of tear delt movements(on fill in days & ref shoulders/traps too)

Kel got me on these - lying facing the incline chest towards top... bringing bells up and out and with a static hold(I thought I was weaker but I'm up to 60s for 12-15reps... ill do like 5w sets and s/s them with cables behind the back(light and focusing on squeeze) try it out I know it end with the cables behind back - also using the seated shrug machine I'll lean forward and pull or stay on my feet!

On chest day it really stretches the chest out too going heavy! Feels great!

[NACH3]

Pocket? Oops, I just installed it @ the wrong location.

.... still like gold lol

[almostgone]

Shoulders are worked over and just downed a little egg white protein and a double dose of glutamine peptides. I'm sure it's just the stupid weather, but feel just a tad run down. Throwing on the Voltaren gel and crawling back in the bed for an while.

Edit: Yeah, slight fever, just a tad over 100°/almost 38°C. Popping a few baby aspirin as well. Catch up with y'all later today.

[Back In Black]

That is a very satisfying soreness. My massage lady usually gives me a couple of bottled waters to chug afterwards to start "flushing the system".
Have 90 minutes booked for this Friday and am very ready for this one. Hope she can work some of her magic on my shoulders.
Enjoy yourself, BiB!

90 minutes?!? Fuck, you're a brave man. I was ruined in 30 yesterday!

[NACH3]

Shoulders are worked over and just downed a little egg white protein and a double dose of glutamine peptides. I'm sure it's just the stupid weather, but feel just a tad run down. Throwing on the Voltaren gel and crawling back in the bed for an while.

Edit: Yeah, slight fever, just a tad over 100°/almost 38°C. Popping a few baby aspirin as well. Catch up with y'all later today.

You know the score buddy hydrate and some sweating always helps

[Capebuffalo]

Shoulders are worked over and just downed a little egg white protein and a double dose of glutamine peptides. I'm sure it's just the stupid weather, but feel just a tad run down. Throwing on the Voltaren gel and crawling back in the bed for an while.

Edit: Yeah, slight fever, just a tad over 100°/almost 38°C. Popping a few baby aspirin as well. Catch up with y'all later today.

Dang man. You messed around and got the funk. Hydrate and rest. Feel better AG

[almostgone]

90 minutes?!? Fuck, you're a brave man. I was ruined in 30 yesterday!

Yes sir. If I'm not too knotted up, she can usually get my back done from top down to the upper glutes, a little work on shoulders and traps, strip my biceps (ouch), and break up some of tension in my hamstrings..
It's one heck.of a mental.exercise for me and the massage lady is usually wiped out by the time.she's done. She's a fairly tiny girl but knows how to dig into the muscle fibers. Bless her heart, she's a tiny thing but pretty strong for her size, and I swear her fingers are made of steel.
I can easily pick her up with one arm when she hugs me goodbye, but she can also almost bring tears to my eyes and take my breath when she strips the muscles or uses her hands or feet to dig into the the muscles.
If I had met her out in public, I would've in no way thought she could handle the job, but my Dr. recommended her and I was pleasantly surprised.
At my first visit, when she asked how much pressure I wanted her to use, gentle, medium, or go all out, I immediately said all out because I've sat through 4-6 hour tattoo sessions before without blinking an eye, but whoo-wee, she surprised the fvck out of me. The lower back that was giving me so much trouble from multiple tears years ago was literally covered in bruises the next day, but my mobility was soooo much better. I went from dealing with low back spasms that would put my fat @ss on the floor at random moments, to being able to work on deads and rack pulls, to finally being able to get back.into squatting again.
Now I usually go for a visit every 6-8 weeks or so.

[almostgone]

You know the score buddy hydrate and some sweating always helps

Dang man. You messed around and got the funk. Hydrate and rest. Feel better AG

Thanks, guys. . I've been through a couple of liters in the last hour or two and will keep.it up. May feel a touch better since the aspirin kicked in.

[almostgone]

Back.to sleep for a few more hours. Hope everyone is having a great Saturday.

[songdog]

Good morning everyone hit my arms yesterday sore today.While I am doing the 5x5 3 days a week I hit my tris and bis on off days.Using the HIT and very lil time between sets 1 min.Did a couple forced and 2 negs at the end best pump I have had on my arms in like for ever.But I hate curls :/ Ya know Cape Nacho I like that I think it's going to stick!