**Marcus's HIT Dungeon**

[NACH3]

where are they?

Took em down big man

[BRUTAL]

Another one bite to dust

Attachment 167805

Stay powerful people!!!

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[marcus300]

Morning everyone

[NACH3]

Well crap, I missed them. If sideways just open them up, rotate them and re-save them.

Or just keep em up lol

[NACH3]

Morning HITers

Hiking was awesome yesterday so Chest today and it's feeling like flys into presses & a s/s pre-exhaust! or negative training on incline then drop a good amount of weight to see if I can push anything up with my strongest phase of my lift gone! Haha loving this shit!

Have a kickass day & w/o's all!

[hammerheart]

Morning (euros only).

[NACH3]

Morning (euros only).

[almostgone]

Morning (euros only).

It is morning here in SC. About 3 a.m.?

[almostgone]

Another one bite to dust

Attachment 167805

Stay powerful people!!!

Sent from my SM-N930F using Forum Runner

Morning everyone

Morning HITers

Hiking was awesome yesterday so Chest today and it's feeling like flys into presses & a s/s pre-exhaust! or negative training on incline then drop a good amount of weight to see if I can push anything up with my strongest phase of my lift gone! Haha loving this shit!

Have a kickass day & w/o's all!

Morning (euros only).

Morning all.

[almostgone]

Legs are nice and shaky. Chewing up about 50g of plain shredded wheat and washing it down with water and then I have to get started. Pfft, I ought to burn a little vacation. Have about 18.5 days left, have used a few, but am trying to not shoot the works here at the first of the year.

[hammerheart]

Morning!!!

It's cardio time!!!

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Forced myself into some light jogging, 15 mins, reached 160 bpm

It is morning here in SC. About 3 a.m.?

Night shift?

[almostgone]

Forced myself into some light jogging, 15 mins, reached 160 bpm



Night shift?

Kind of a blend of night and day shift.

[Capebuffalo]

Morning guys. Chest today.

Scratch that. Shoulders.

[Sfla80]

Morning hit crew!

Honda classic in town. I'm in for one hell of a day/week!

Will be hitting back this evening after work.

Question is with traps and rear delts lacking. I've already changed my shoulder workout. How should I change up my back routine?


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[NACH3]

Morning hit crew!

Honda classic in town. I'm in for one hell of a day/week!

Will be hitting back this evening after work.

Question is with traps and rear delts lacking. I've already changed my shoulder workout. How should I change up my back routine?


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Try doing more rows and compound
Lat pulldowns or CG
BB Bent over rows
T-bars or spider rows(with your back)
Hypers
rev pec deck s/s standing rev flys(holding contraction for 3-5sec)
Pendulay rows
Seated along bar rows(upper back - pull to nipple line)
Low or high pully rows

[Sfla80]

Try doing more rows and compound
Lat pulldowns or CG
BB Bent over rows
T-bars or spider rows(with your back)
Hypers
rev pec deck s/s standing rev flys(holding contraction for 3-5sec)
Pendulay rows
Seated along bar rows(upper back - pull to nipple line)
Low or high pully rows

All I do are rows lol.

I'll just stick to my normal routine and focus more on shoulder day

Thanks nach


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[NACH3]

Chest

RC ex's stretching internal/external rotation side laterals

-- incline s/s flys into presses
3w/u 2 feelers shoulda did another
1w(80s) 11 flys 6 presses drop(70s) 5 flys 4 presses w/forced reps drop(65s) 3/2

-- incline negative training into presses
2w - work one 8negs(8sec each) drop 6negs(8sec each) 135 presses felt like 315(5 3 forced) drop 1 & 1/2s to failure
Work 2 - 5 negs(8sec) drop 4negs(8sec) drop presses 3 2 forced drop 1&1/2s
-- cables low to high
1w 3 drops

Fucking trashed I'll be feeling this I felt every fiber tear today was awesome! Had 2 partners throw up lol

Cardio steepest incline 30min - 40min w/o



No flexing its tough when taking your own pics lmao

[NACH3]

All I do are rows lol.

I'll just stick to my normal routine and focus more on shoulder day

Thanks nach


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Do more pulldowns then to switch it up I'm just a firm believer in rows

[Capebuffalo]

Shoulders

Hammer Strength shrugs
1 warm 3 working. R/P Failure

DB side laterals. 3 working. I would hold at the top until gravity took over.
Then I fought the negative the whole way down. R/P to failure

BB Front Raises on incline bench
2 working failure

DB rear delt Raises
3 working to failure

Seated cable Military presses
3 working r/p failure

Trashed.

[Capebuffalo]

Chest

RC ex's stretching internal/external rotation side laterals

-- incline s/s flys into presses
3w/u 2 feelers shoulda did another
1w(80s) 11 flys 6 presses drop(70s) 5 flys 4 presses w/forced reps drop(65s) 3/2

-- incline negative training into presses
2w - work one 8negs(8sec each) drop 6negs(8sec each) 135 presses felt like 315(5 3 forced) drop 1 & 1/2s to failure
Work 2 - 5 negs(8sec) drop 4negs(8sec) drop presses 3 2 forced drop 1&1/2s
-- cables low to high
1w 3 drops

Fucking trashed I'll be feeling this I felt every fiber tear today was awesome! Had 2 partners throw up lol

Cardio steepest incline 30min - 40min w/o



No flexing its tough when taking your own pics lmao

Looking good buddy. Bad ass work out.

[NACH3]

Shoulders

Hammer Strength shrugs
1 warm 3 working. R/P Failure

DB side laterals. 3 working. I would hold at the top until gravity took over.
Then I fought the negative the whole way down. R/P to failure

BB Front Raises on incline bench
2 working failure

DB rear delt Raises
3 working to failure

Seated cable Military presses
3 working r/p failure

Trashed.

How'd u like the shrugs first.., I meant BB lol j/k

Looks like a gooden as well - delts are filling out

[Capebuffalo]

How'd u like the shrugs first.., I meant BB lol j/k

Looks like a gooden as well - delts are filling out

I liked them. I think it helped get me warm for those side laterals. Holding at the top until you can't anymore. Then fighting to keep the weight up with all you have was one of the hardest things I've done with weights. Sick.

[NACH3]

I liked them. I think it helped get me warm for those side laterals. Holding at the top until you can't anymore. Then fighting to keep the weight up with all you have was one of the hardest things I've done with weights. Sick.

With the Side laterals? Or also with shrugs...

Love doing it with the seated side laterals - holding until they drop lol

[Capebuffalo]

With the Side laterals? Or also with shrugs...

Love doing it with the seated side laterals - holding until they drop lol

Side laterals.

[Cuz]

Mornin guys, definitely hitting it hard today. Stay hungry.

[NACH3]

Side laterals.

Gotcha! Was gonna say hard to overload the weight with shrugs holding at top... well harder.

[GirlyGymRat]

I can't do it either...

I buy the crab meat without the bones and shells. Like lobster at a fine restaurant...all I have to do is cut the meat and dip in the melted butter.

[GirlyGymRat]

They play crappy dance type music. They also have this huge cannister of alcohol wipes and seem to expect people to wipe down everything they use the moment they're done. Ahhhh, no. If I was dripping sweat on it fine, other than that, F no. What I did notice all three times that I've been there is that people can't stay off their phones, ever. Between every set they're on them. Disgusting. And they go from machine to machine with no rhyme or reason. WTF. Rant over. I don't like people anymore. And one more thing. There wasn't one good looking female in there. Not one. Where's GGR when you need her?

Kelkel, welcome to my gym world. Srly its so irritating. I am thinking about joining an exclusive local gym but the prices is sooooo high.

Ppl leave sweat on the seats, bars, pLEAse. I am not a cleaning person. I don't like sloppy seconds neither. Come on fellas. There was a tiny Asian chic. She cleaned before and after. I would follow her around the gym...her routine was mine.....she's been gone for a few years. So sad. Lol.

Cell phones. I can do an entire set and the guy taking up the squat rack is texting and texting and texting. The latest craze is leaving gym bag, bottle and towels, commandeering 2 premium equipment pieces.

Omg. This isn't young or old. Narcissistic behavior. Ask someone to workin and bloody ignorance takes center stage. No gym rules and dumb ppl is a bad combo.

Now my gym has some hot females. Srly hot sluts spreading STDs. Omg I want to puke. Sit on DB bench with big bodacious booty (I'm a tad jealous lol) leaning forward till the tits fall out tying a shoe lace for 3 minutes.......

I just want to work out....so I started going at odd times on weekend. And I've noticed the serious regulars have moved to off hours on sat and Sunday. Omg these guys are sooooo hot. They look nice too but courteous, well mannered, place towel to absorb their sweat and don't hit on me.

* Like some of that crappy music. Don't hate on me for that. I'm a girl.

[kelkel]

I'm a girl.

Oh I've noticed.

[almostgone]

Another long day. Eating 10 oz. of chicken I angrily sliced and threw at a bowl of salad and then aggressively smashed a handful.of alfalfa sprouts on top. I'm a happy person.

[Capebuffalo]

Another long day. Eating 10 oz. of chicken I angrily sliced and threw at a bowl of salad and then aggressively smashed a handful.of alfalfa sprouts on top. I'm a happy person.

Hope it's a paper plate. Mrs. AG may kick your ass if you break her bowl.
Refuel and relax if you can.

[DCI]

Jesus nach and cape ye 2 fuckers are putting me to shame. Looking big and lean.

On my front haven't trained since last Tuesday with college and work and the wedding this weekend.

Also my throat decided to explode on Wednesday and have it finally under control now its nearly healed. I have taken out health insurance again but have to wait 6mths before I can use it and once those 6mths are over it will be hammered ha

I need to find out why my throat is constantly exploding

[Capebuffalo]

Jesus nach and cape ye 2 fuckers are putting me to shame. Looking big and lean.

On my front haven't trained since last Tuesday with college and work and the wedding this weekend.

Also my throat decided to explode on Wednesday and have it finally under control now its nearly healed. I have taken out health insurance again but have to wait 6mths before I can use it and once those 6mths are over it will be hammered ha

I need to find out why my throat is constantly exploding

Thanks buddy. We are trying.

What do you mean your throats is exploding?

[DCI]

I had a double dose of respiratory track infection there just after xmas. Thought I had it cleared up but on Wednesday my throat just got sore again and my sinus was inflamed i sorted it with ibruprofen and soluble aspirin

[Capebuffalo]

I had a double dose of respiratory track infection there just after xmas. Thought I had it cleared up but on Wednesday my throat just got sore again and my sinus was inflamed i sorted it with ibruprofen and soluble aspirin

Ahh. Ok. Do you do a saline nose spray? That helps some times. Respiratory infections suck. Hope you get sorted out soon.

[NACH3]

Jesus nach and cape ye 2 fuckers are putting me to shame. Looking big and lean.

On my front haven't trained since last Tuesday with college and work and the wedding this weekend.

Also my throat decided to explode on Wednesday and have it finally under control now its nearly healed. I have taken out health insurance again but have to wait 6mths before I can use it and once those 6mths are over it will be hammered ha

I need to find out why my throat is constantly exploding

Much appreciated D! I'd say we're working our arses off so much fun tho too

[DCI]

Ahh. Ok. Do you do a saline nose spray? That helps some times. Respiratory infections suck. Hope you get sorted out soon.

I have used that really helped a lot I have to say.

Yeah they are a right pain tbh

[NACH3]

I had a double dose of respiratory track infection there just after xmas. Thought I had it cleared up but on Wednesday my throat just got sore again and my sinus was inflamed i sorted it with ibruprofen and soluble aspirin

Man you've just got hammered by a shit storm bud... great to hear it's in passing now! Good luck with school and lifting too, Buddy!

How'd things go with the lady?? She cool or what? Sounded like she was down to earth from what you explained...

[Sfla80]

Back done tonight. And cooked dinner for the family done lol.

Did my stretching and pt movements first today.

Weight was dropped by maybe 20% as each rep took 3-5 seconds to complete. Really squeezing and holding as much as I could. Realized today I wasn't doing this enough.

Dring bent bar pd 3w 1f 2w ddd

Seated CG rows 2w dd

Smith bent over rows ( bar sliding across my quads into low abs.) 1f 2w

Db rows 2w

Single arm tbar rows 2w

Under hand grip pd 3 slow sets light weight.

And actually dip 2 sets of hypers today. Wasn't full ROM but better then nothing I believe.

Dinner was salmon, seabass, lobster mushroom risotto, Asian salad with mangos. And a burre blanc for the fish.


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[DCI]

Man you've just got hammered by a shit storm bud... great to hear it's in passing now! Good luck with school and lifting too, Buddy!

How'd things go with the lady?? She cool or what? Sounded like she was down to earth from what you explained...

Yeh man its a pain. Ive never been this sick in my life before its an awful pain tbh.

I'm collecting her in 8hrs shes somewhere over the Atlantic as we speak ha