**Marcus's HIT Dungeon**

[NACH3]

Morning AG/Marcus and crew!

Feeling great today slept 6+ hrs hey that's more than enough! Delts traps are sore as hell & legs lol - back later looking really full this am too!

Two days off after today maybe one day with just abs cardio

Keep kicking ass all it's awesome to read!!!

[Capebuffalo]

Morning Players.

[Capebuffalo]

Chest. After a week out

DB incline 1 warm 2 working

DB flat flies. 2'working

Hammer Strength decline 2 working

Seated cable cross overs. 2 working

[Bio-Active]

Happy Friday brothers!!!

[Mr.BB]

Hello.

Chest and back for me later.

[kelkel]

Back and shoulders for me. Slept well, gotta eat and coffee up.

[almostgone]

On call this weekend but think I will be G2G. . Chest is totally smoked from last night's session. I need more like that!
Everyone be safe and ease into the weekend.

[songdog]

After noon Marcus and everyone sore as hell today.Legs later and dam! it's snowing again :/ Hey Cape you are looking good bro!

[Capebuffalo]

After noon Marcus and everyone sore as hell today.Legs later and dam! it's snowing again :/ Hey Cape you are looking good bro!

Thank you sir. Trying to make up for lost time.

[almostgone]

Just got home. An engineer from one of our parent companies is rotating back home today. They usually start the younger guys out for a ~ 6 month assignment. Anyway, this guy was very sharp for his age/experience level and was good to work with.
Before I left work earlier, he gave me a sealed box and told not to open it until I got home. Just opened it. A nice 375ml bottle of Bulleit bourbon.
If the weekend goes well, I may have one shot just to test drive it.

Going to eat a nice, slow paced meal and kick back with the wife and the beasts, then crash until the urge hits me to wake up.
Legs are next in the rotation.

[BG]

Quote of the day


If you are depressed you're living in the past.
If you are anxious you're living in the future.
If you are at peace you're living in the present.

I alternate the first two.......I'm fuk'd!

[BG]

Back and shoulders for me. Slept well, gotta eat and coffee up.

Your avy makes me feel bad about myself

[Capebuffalo]

Nice leg shot in your avi Kel.

[clarky.]

Make sure you return the favour and hit him with HIT sometime. Have fun

Chest and Biceps for me this morning.

Eating lots, not really gaining. Eating more.

I sure will mate, he is set in his ways 51 but i sure will try. Hope your session goes good mate.

[TRA]

Chomping at the bit to work legs - 4 wks post r knee surgery with extensive work so still limping and wearing a support hose like my grandma. Not that they were so big to begin with, but months off has allowed me to witness how quickly muscle can go away. And after looking at Kel's avi if those are legs...not sure what to call mine!

[clarky.]

Hi fellas, well what a fvcking session. It was great i mean fvcking great, got lots of forced reps in and i am so burning the now.
Right as i said it would be sets so every ex was 4 sets 10 reps and fvcking heavy.

Standing Arnold press BB 1 drop last set

Seated press Hammer

Db side raises 2 sets then 2 with DD

Rev db fly head on back of bench

Front raises 3 sets then 1 drop fixed weighted bar things lmfao

Upright rows cable

Bent over rev cable flys

Seated shrugs 5 sets fvcking amazing these

Rev pec dec

Done, i know loads but what a fvcking session loved it.

Came home and the Mrs had me a baked tattie and 3 chicken breasts for T hahaha eat the fvcking lot. Now just watching the simpsons love it.

[NACH3]

Thank you sir. Trying to make up for lost time.

The 5-6days you were doing cardio was, imho, at the perfect time for a pullback which I'm doing myself(atm)

Some can make it 6-8wks on blast but I'm more 4-6 wks due to the shoulder and really the beating the body takes! And if anyone is going past 8wks I'd have a very hard time believing they would be doing PURE HIT?!

[NACH3]

Hi fellas, well what a fvcking session. It was great i mean fvcking great, got lots of forced reps in and i am so burning the now.
Right as i said it would be sets so every ex was 4 sets 10 reps and fvcking heavy.

Standing Arnold press BB 1 drop last set

Seated press Hammer

Db side raises 2 sets then 2 with DD

Rev db fly head on back of bench

Front raises 3 sets then 1 drop fixed weighted bar things lmfao

Upright rows cable

Bent over rev cable flys

Seated shrugs 5 sets fvcking amazing these

Rev pec dec

Done, i know loads but what a fvcking session loved it.

Came home and the Mrs had me a baked tattie and 3 chicken breasts for T hahaha eat the fvcking lot. Now just watching the simpsons love it.

Nice fuckin session Clarky!!

[clarky.]

Nice fuckin session Clarky!!

Thanks big guy, it was fvcking brutal lol.

[kelkel]

Your avy makes me feel bad about myself

No way. This song kinda sums me up...

[kelkel]

Nice leg shot in your avi Kel.

Thanks Cape.

And after looking at Kel's avi if those are legs...not sure what to call mine!

Call them injured. They'll bounce back.

[NACH3]

Thanks Cape.



Call them injured. They'll bounce back.

Looking great Kel... utterly amazing Awesome Separation man!

[DCI]

Excellent, DCI! Some weeks I may struggle.to get in 2 days and then there are weeks that I manage 4-5 days. Just try to roll with it.

Well training wasa waste of time. I died that night got home cooked dinner didn't feel amazing but was ok.

Went to bed early and had a progressively worse and worse night. Throat ecploded again couldn't breath right heart rate was insane and the fever was the worst I ever had.

I had to go to the doctor again. Tonsillitis I have this time. I am tempted to nearly rip the fucking things outta my mouth myself they are fcking with me big time now.

Another waste of money on doctors and anti b's I am sick of it now if I am honest. Nearly8 weeks constantly not well gets very boring.

[BG]

No way. This song kinda sums me up...

Boy you are putting a date on yourself with that one....,,

[Mr.BB]

Hi fellas, well what a fvcking session. It was great i mean fvcking great, got lots of forced reps in and i am so burning the now.
Right as i said it would be sets so every ex was 4 sets 10 reps and fvcking heavy.

Standing Arnold press BB 1 drop last set

Seated press Hammer

Db side raises 2 sets then 2 with DD

Rev db fly head on back of bench

Front raises 3 sets then 1 drop fixed weighted bar things lmfao

Upright rows cable

Bent over rev cable flys

Seated shrugs 5 sets fvcking amazing these

Rev pec dec

Done, i know loads but what a fvcking session loved it.

Came home and the Mrs had me a baked tattie and 3 chicken breasts for T hahaha eat the fvcking lot. Now just watching the simpsons love it.

Carefull with the volume, as its easy on cycle for us to want to do more, but its not always a good thing IMO.

[Mr.BB]

Chest & back

BB bench press - 2 warmup, 2 working

hammer incline - 1 warmup, 2 working

incline DB flies - 2 working ss into db press

machine flies - 2 sets, low weight, concentration and slow.

Pull ups - 3 sets

pannata high row - 1 warmup, 1 feeler, 1 working with drops. Squeeze and hold at bottom till the lats start hurting ... love this machine, great movement

Cable row - 1 warmup, 1 feeler, 1 working

Hypers

[Mr.BB]

Well training wasa waste of time. I died that night got home cooked dinner didn't feel amazing but was ok.

Went to bed early and had a progressively worse and worse night. Throat ecploded again couldn't breath right heart rate was insane and the fever was the worst I ever had.

I had to go to the doctor again. Tonsillitis I have this time. I am tempted to nearly rip the fucking things outta my mouth myself they are fcking with me big time now.

Another waste of money on doctors and anti b's I am sick of it now if I am honest. Nearly8 weeks constantly not well gets very boring.

Get well soon!

Hope it wasn't last week lady friend who gave the tonsillitis

[DCI]

Get well soon!

Hope it wasn't last week lady friend who gave the tonsillitis

Lol it wasn't unfortunately ha. I'm of being sick I have never been this unwell

[Mr.BB]

Lol it wasn't unfortunately ha. I'm of being sick I have never been this unwell

Get on some NAC as it boost immune system. Vit C, zinc and selenium are also great antioxidants.

[Sfla80]

Chest done this morning. First of 4 days in a row off!! Got family pics done just now. Little man wasn't really
Having it. Hope I just didn't waste 350$.

Smith incline 3w 2f (felt strong) 1w dd

Flat smith 2f 2w 1d

S/s decline hammer into incline hammer 2w

Incline db flies 2w

Was fried. Good session.




Sent from my iPhone using Tapatalk

[kelkel]

Oldie but goodie BG. Like me, well maybe.

[Capebuffalo]

Oldie but goodie BG. Like me, well maybe.

You're half right. Lol

[Capebuffalo]

Chest done this morning. First of 4 days in a row off!! Got family pics done just now. Little man wasn't really
Having it. Hope I just didn't waste 350$.

Smith incline 3w 2f (felt strong) 1w dd

Flat smith 2f 2w 1d

S/s decline hammer into incline hammer 2w

Incline db flies 2w

Was fried. Good session.




Sent from my iPhone using Tapatalk

Nice workout

[NACH3]

Back pullback - slightly higher up mate

Stretching RCs ex's got as much blood flow in them b4 starting w/out

-- straight arm pulldowns - higher reps
3w/ups 3 feelers tw
1w 3drops

-- CG Pulldowns heavy
3w/u 1-2 feelers
1w 3 drop

-- BB Bent over rows free handed
3 feelers
1w(295) drop(2u75) drop 225 + RP drop 135(burn out)real slowly and strict be

-- seated one arm Cable rows s/s'd w/low pully rows(hammer strength)
2w with a drop - each ex slow and controlled with no slow negs on each rep and real long

Done And I'm torched! 45min

[DCI]

Get on some NAC as it boost immune system. Vit C, zinc and selenium are also great antioxidants.

I have nac and vit with zinc here. Need to buy the selenium.

At kk i didnt put you down as a weirdo beardo jethro tull kinda man ha if you like them try the horlips an dearg dun

[Mr.BB]

At kk i didnt put you down as a weirdo beardo jethro tull kinda man ha if you like them try the horlips an dearg dun

Can someone translate this to english plz

[hammerheart]

I have nac and vit with zinc here. Need to buy the selenium.

At kk i didnt put you down as a weirdo beardo jethro tull kinda man ha if you like them try the horlips an dearg dun

If you want selenium be sure to get yeast free supplements like l-selenomethionine which is amino acid bound and more bio-available than non organic forms.

[Capebuffalo]

Well training wasa waste of time. I died that night got home cooked dinner didn't feel amazing but was ok.

Went to bed early and had a progressively worse and worse night. Throat ecploded again couldn't breath right heart rate was insane and the fever was the worst I ever had.

I had to go to the doctor again. Tonsillitis I have this time. I am tempted to nearly rip the fucking things outta my mouth myself they are fcking with me big time now.

Another waste of money on doctors and anti b's I am sick of it now if I am honest. Nearly8 weeks constantly not well gets very boring.

My .02 cents on this. Take a shot of alcohol 3-4 days will clear that shit up.

[Capebuffalo]

I have nac and vit with zinc here. Need to buy the selenium.

At kk i didnt put you down as a weirdo beardo jethro tull kinda man ha if you like them try the horlips an dearg dun

A weirdo beardo is a guy who has a beard and a jacket with patches on the elbows. He hangs around schools looking at the younger kids. I assume the horlips is another group. I'm trying. Milkey taught me when we were both here. I miss my china plate Milkey.

[kelkel]

At kk i didnt put you down as a weirdo beardo jethro tull kinda man ha if you like them try the horlips an dearg dun

Ahh, I like classic rock but overall my taste is quite eclectic. Tull's got a few good ones.