**Marcus's HIT Dungeon**

[NACH3]

Delts & traps
RC ex's internal & external rotations

-- traps - pinching blades together to lock in shoulders back
BB 225/315/405/500 - RPs just enough time to get straps on
2w(500)--->405 +3RPs--->315 +3RPs--->225 +3 RPs woow

-- seated side laterals(holding top as long as possible w/slow negs) s/s into front raises
2w DD into 2w DB fronts w/twist out & 2w seated bringing bells together at top

-- rear delts lying face down on incline s/s face pulls wide grip hitting rear delts(slow and controlled w/a 5sec hold and squeeze)

-- super incline hammer strength press - slow and controlled hard lockout
2w/u - 135x2/225x2/275/325 by 10+ then into working set
1w 325 6 drop 275 3+Drop 225 5 +RP 2

Did some really light tri work to get blood flowing in tri 50min

Little ab shot -

[RaginCajun]

Sure did we caught the first one. Unreal. We had so much fun. The Mrs. was wasted and having the time of her life at all the parties. Stayed in the French Quarter and just ate and drank the whole time. Got masks for the parade. Only time we left was to go to the Garden District to tour the cemeteries and ride the trolley and also to go get some crawfish. Had breakfast at Brennan's and went to Cafe Dumond three times. Lol. Couldn't get enough of the beignets. We're going back for sure. Sent from my iPhone using Tapatalk

Awesome Iggy

Let me know when, I'm prob heading back home/there next weekend

[Igifuno]

Looking solid Nach. Seeing progress.


Sent from my iPhone using Tapatalk

[NACH3]

Looking solid Nach. Seeing progress.


Sent from my iPhone using Tapatalk

Thx Igi! I'm really trying to make noticeable changes wkly from here on out... stomach is leaning out more just gotta add in some ab work and cardio 3wks out

Always appreciate the kind words brutha!

[clarky.]

Hi fellas still alive lol, been pure shit all wk. No gym at all, hope everyone is doing well.

[Cuz]

Hi fellas still alive lol, been pure shit all wk. No gym at all, hope everyone is doing well.

Hang in there buddy

[almostgone]

Hi fellas still alive lol, been pure shit all wk. No gym at all, hope everyone is doing well.

What's up, Clarky? Still feeling unwell?

[clarky.]

What's up, Clarky? Still feeling unwell?

Aye mate, i'll email you shortly mate.

[NACH3]

Hang in there buddy

X2 big fella! Rest hydrate recover buddy!

What's up, Clarky? Still feeling unwell?

Hope it starts to pass quicker mate!

[Capebuffalo]

Hi fellas still alive lol, been pure shit all wk. No gym at all, hope everyone is doing well.

Feel better China Plate

[clarky.]

X2 big fella! Rest hydrate recover buddy!



Hope it starts to pass quicker mate!

Thanks Nach... your looking great mate.

[clarky.]

Feel better China Plate

Big fvcking smile on ma face big guy, thank you, your looking great too.

[Back In Black]

Aye mate, i'll email you shortly mate.

Should have had more Irn Bru mate, woulda sorted you at in hours lol

Back to it next week then big man.

[clarky.]

Should have had more Irn Bru mate, woulda sorted you at in hours lol

Back to it next week then big man.

Hahahaha, am a diet bru man lol, just prefer it big fellas.

[Capebuffalo]

Irn Bru?

[Back In Black]

Irn Bru?

It's made in Scotland. From girders.

[Capebuffalo]

It's made in Scotland. From girders.

And it only cost 49p.

[almostgone]

Aye mate, i'll email you shortly mate.

Hit you back, buddy. .

[almostgone]

Should have had more Irn Bru mate, woulda sorted you at in hours lol

Back to it next week then big man.

Irn Bru or chew a little mint and maybe a piece of pickled ginger root if you have any?

[Mr.BB]

It's made in Scotland. From girders.

Hope is better than haggis...

[almostgone]

It's made in Scotland. From girders.

and available on Amazon.

[clarky.]

Hope is better than haggis...

What the fvck is wrong with haggis BB ? Hahaha

[clarky.]

It's made in Scotland. From girders.

Made in scotland from girders

[clarky.]

And it only cost 49p.

Fvck no, a nugget a bottle.

[Capebuffalo]

Fvck no, a nugget a bottle.

I have no idea what that means. I had to google Irn Bru.

[hammerheart]

Haggis is a savoury pudding containing sheep's pluck (heart, liver and lungs); minced with onion, oatmeal, suet, spices, and salt, mixed with stock, traditionally encased in the animal's stomach[1] though now often in an artificial casing instead.

Meh, sounds delicious to me, I wish I could give it a try.

[songdog]

Delts & traps
RC ex's internal & external rotations

-- traps - pinching blades together to lock in shoulders back
BB 225/315/405/500 - RPs just enough time to get straps on
2w(500)--->405 +3RPs--->315 +3RPs--->225 +3 RPs woow

-- seated side laterals(holding top as long as possible w/slow negs) s/s into front raises
2w DD into 2w DB fronts w/twist out & 2w seated bringing bells together at top

-- rear delts lying face down on incline s/s face pulls wide grip hitting rear delts(slow and controlled w/a 5sec hold and squeeze)

-- super incline hammer strength press - slow and controlled hard lockout
2w/u - 135x2/225x2/275/325 by 10+ then into working set
1w 325 6 drop 275 3+Drop 225 5 +RP 2

Did some really light tri work to get blood flowing in tri 50min

Little ab shot -

Looking good bro but I think OB is got you his gut is bigger Abs coming good bro!

[Mr.BB]

Meh, sounds delicious to me, I wish I could give it a try.

Yuck...

[Capebuffalo]

Looking good bro but I think OB is got you his gut is bigger Abs coming good bro!

If I could interject for a moment.

[clarky.]

I have no idea what that means. I had to google Irn Bru.

Bahahaha, ok fair play. We say a nugget, that is slang for £1.

[clarky.]

Yuck...

Awww come on BB, it does sound bad but it is fvcking class.

[Mr.BB]

Awww come on BB, it does sound bad but it is fvcking class.

Lived with an english family back when I was in Uni, the guy loved haggis and was always trying to force feed me with it. Not for me Im afraid, had to walk to burger shop down the street to have proper dinner... It was when mad cows drama was at its peak, couldnt care less, the burguers were tasty

[clarky.]

Lived with an english family back when I was in Uni, the guy loved haggis and was always trying to force feed me with it. Not for me Im afraid, had to walk to burger shop down the street to have proper dinner... It was when mad cows drama was at its peak, couldnt care less, the burguers were tasty

Hahaha, fair play BB.

[NACH3]

Thanks Nach... your looking great mate.

Thx Clarky! Always a pleasure mate!

Looking good bro but I think OB is got you his gut is bigger Abs coming good bro!

Thx Song... and to think I haven't even done one set of abs

If I could interject for a moment.

Interject.... please do... brotha... But no flex here. like our friendly banter tho in a non OBS way lmfao haha

[Capebuffalo]

Thx Clarky! Always a pleasure mate!



Thx Song... and to think I haven't even done one set of abs



Interject.... please do... brotha... But no flex here.

Maybe flex but cold. Just sitting around the house.

[Capebuffalo]

Lived with an english family back when I was in Uni, the guy loved haggis and was always trying to force feed me with it. Not for me Im afraid, had to walk to burger shop down the street to have proper dinner... It was when mad cows drama was at its peak, couldnt care less, the burguers were tasty

Living on the edge.

[NACH3]

Maybe flex but cold. Just sitting around the house.

Very nice!

[Capebuffalo]

I don't know if I've told y'all but
There was a friend of mine on murder
And the judge's gavel fell
Jury found him guilty
Gave him sixteen years in hell
He said "I ain't spending my life here
I ain't living alone
Ain't breaking no rocks on the chain gang
I'm breakin' out and headin' home
Jailbreak

[almostgone]

Had a sweet tooth attack so ate a small bowl of rice with just a sprtiz of sugar free syrup. It was good, but felt wrong, like when I see people put sugar on their grits. It just seems.....counterintuitive?
Another wee nap for me. Already 1 day into 2 days in a row off work and I am f-in loving it. Hope the trend continues, I need to do some serious brush clearing and tree cutting, etc.
Also, probably should.kick the FedEx driver in the gonads.
I had 15 lbs of my protein blend arrive today and since it is drizzling/raining, I left a waterproof sign outside to put the pack in my truck, but oh no, this beanpod leaves it way down by the shop in the rain. Glad it was in sealed mylar bags and then over packed in another bag inside the box. D@mn glad it wasn't a bulk box of Lake City or UMC overrun ammo.

[Capebuffalo]

Yuck...

Brits say it fights obesity.