**Marcus's HIT Dungeon**

[NACH3]

My bis and tris are mangled - my peaks are growing nicely and the brachialis is starting to lift off the bone giving and being thicker than ever!

Back for me today

[songdog]

My bis and tris are mangled - my peaks are growing nicely and the brachialis is starting to lift off the bone giving and being thicker than ever!

Back for me today

Good too hear you are putting your spare time to good use instead of hanging around Mc Donalds play ground looking for someone to spit a happy meal with Good work NACH!

[NACH3]

Good too hear you are putting your spare time to good use instead of hanging around Mc Donalds play ground looks for someone to spit a happy meal with Good work NACH!

Thx my friend couldn't even tell you when the last time I had fast food

[songdog]

Thx my friend couldn't even tell you when the last time I had fast food

I have w weakness for Whoppers every 2 months or so I get one.

[NACH3]

I have w weakness for Whoppers every 2 months or so I get one.

They are the best ones or in and out burger is bomb - ok it was about a yr ago I had In & Out hahaha

[kelkel]

I have w weakness for Whoppers

I knew this girl once....

[kelkel]

So here's my leg day story. Not about legs, they went fine as it was a primary squat day which is normally a good day. I was warming up on extensions prior to my working sets. Had some 45's leaning against the machine. Well, somehow I nudged one, it tipped over and the indented side (thin edge) landed across several toes, actually right on the toe nails to make it worse. Mother fvcker it hurt. I was cussing for about 10 f'n minutes while I continued through them and the beginning of squats. Took that long for the numbness to fade.

I thought for sure it was bleeding but when the workout was over it was fine, just discolored and sore. Still quite sore today.

Drama over.

[Capebuffalo]

They are the best ones or in and out burger is bomb - ok it was about a yr ago I had In & Out hahaha

5 Guys Hands Down. Best burgers.

[clarky.]

So here's my leg day story. Not about legs, they went fine as it was a primary squat day which is normally a good day. I was warming up on extensions prior to my working sets. Had some 45's leaning against the machine. Well, somehow I nudged one, it tipped over and the indented side (thin edge) landed across several toes, actually right on the toe nails to make it worse. Mother fvcker it hurt. I was cussing for about 10 f'n minutes while I continued through them and the beginning of squats. Took that long for the numbness to fade.

I thought for sure it was bleeding but when the workout was over it was fine, just discolored and sore. Still quite sore today.

Drama over.

Lol, sore one Kel, Funny though haha.

[clarky.]

Hope all is well fellas.

[Capebuffalo]

Hope all is well fellas.

Going well. With you?

[clarky.]

Going well. With you?

Yes fine Cape thanks, lifes busy and training is going good.

[NACH3]

Yes fine Cape thanks, lifes busy and training is going good.

Great to hear buddy! How's the blast going?

[Capebuffalo]

Alright guys. Kruger Me Nacho and Ghetto are looking for competitors for the next competition. We will have a sub thread shortly. We are looking to see how many are interested and get it started.



This was 8 weeks of competition. I suggest a bit longer but let's hear who's in and what they are looking for. Come on guys.

[GirlyGymRat]

I need help...............kick the crap out of the influenza A, bronchitis and sinusitis.

Now works! Tomorrow also. Before the weekend please and thank you!

[Capebuffalo]

I need help...............kick the crap out of the influenza A, bronchitis and sinusitis.

Now works! Tomorrow also. Before the weekend please and thank you!

Feed a cold and get the flu drunk. Vodka kills everything.

[BG]

5 Guys Hands Down. Best burgers.

I second this.....actually tomorrow I will

[almostgone]

So here's my leg day story. Not about legs, they went fine as it was a primary squat day which is normally a good day. I was warming up on extensions prior to my working sets. Had some 45's leaning against the machine. Well, somehow I nudged one, it tipped over and the indented side (thin edge) landed across several toes, actually right on the toe nails to make it worse. Mother fvcker it hurt. I was cussing for about 10 f'n minutes while I continued through them and the beginning of squats. Took that long for the numbness to fade.

I thought for sure it was bleeding but when the workout was over it was fine, just discolored and sore. Still quite sore today.

Drama over.

Ouch! No bueno.

[Capebuffalo]

I second this.....actually tomorrow I will

Had the little cheese burger all the way with fries Sunday.

[GirlyGymRat]

Feed a cold and get the flu drunk. Vodka kills everything.

I'm headed to the lobby now for a drink then! Report back later!!!

[Capebuffalo]

I'm headed to the lobby now for a drink then! Report back later!!!

Good. Sounds like you're out of town with the flu if you're going to the lobby. That's no fun. Sorry Girly. I hope you feel better soon.

[almostgone]

5 Guys Hands Down. Best burgers.

I rarely eat fast food because it wrecks my guts, but 5 Guys is pretty dang good. D@mn sure aren't stingy with the fries either.

[almostgone]

Wake and shake and try to get down to the shop right quick for arms.

[Capebuffalo]

I rarely eat fast food because it wrecks my guts, but 5 Guys is pretty dang good. D@mn sure aren't stingy with the fries either.

Order a small fri. The put them in the little container then fill the bottom of the bag with them. There jalapeños are damn spicy. Umm good.

[marcus300]

Evening people

[Capebuffalo]

Wake and shake and try to get down to the shop right quick for arms.

Rip em up brother

[Capebuffalo]

Evening people

Evening Boss.

[Hazard]

Evening people

Top of the evening sir

[almostgone]

Went pretty good this evening. Got an excellent amount of blood flowing so the pump was very good earlier but has waned a tad now. No earth shattering increases in working weights, but I swear my biceps fell like they were going to pop open. Left shoulder is still being a wuss, but am managing to work around it.
Massage tomorrow afternoon so I may try to get in shoulders before that if possible and then just totally shut down for a good 8-10 hours aftery massage. Might can go 1 more rotation of body parts then it's defo time for a pullback.

Close grip Smythe press- 2 w/u, Work1- 6 reps, rest pause, 3 reps, rest pause, 1+ reps. Rested for a minute dropped a tad of weight. Work2- 4 reps, rest pause, 2 reps.
Triceps pressdown w/ short bar- 2 w/u, Work1-6+ reps, rest pause. 2+ reps, rest pause, 1+ rep. Rest for a minute and drop a bit.of weight. Work2-4+ - 1+ reps. Painful 10 count hold on partials.
D'bell preacher curls- 2 w/u, Work-9+ reps and 4 forced reps w/slow.5 count neg. Rest for 1 minute and dropped a little weight, maybe too much. Work2- 8 reps.
Close grip EZ curls- Work- 5 strong reps, rest pause, 3+ reps.
Preacher hammer curls- Work- 1 set to failure. Haven't done these before and I guess I need to angle my arm across the back of my bench so I get the full ROM.

Biceps stretches off bar set high in the Smythe machine until I crapped out.

35 minutes. Should've allowed myself more time.but was in a dragass mood?

[almostgone]

Evening people

Howdy!

[Capebuffalo]

Morning HITters. Arms. Be back in a bit.

[Capebuffalo]

French Press. 40lbs-60-70

Incline skull crushers 85lbs-95

V bar pushdowns 60lbs-80

Cable kickbacks 40lbs-50

BB curls 45lbs-65-85

Hammer curls across the body 40lbs-50

Single preacher curls 45lbs-45

Alternating DB curls burn outs 25lbs.

[NACH3]

What's up my brotha's!

Back is torn up from yesterday's w/o I don't even know if I posted it lol

[almostgone]

Ok, this may be a clusterfvck, if so, my bad. Left anterior is killing me so I'm headed to the shop to do.some work with my lightweight bands and possibly get in a delt/trap lift. Mixing up a shake now. Massage coming up in a tad over 3 hours. Hopefully she will beat the hell out of me and tell how worthless I am.

[Capebuffalo]

Ok, this may be a clusterfvck, if so, my bad. Left anterior is killing me so I'm headed to the shop to do.some work with my lightweight bands and possibly get in a delt/trap lift. Mixing up a shake now. Massage coming up in a tad over 3 hours. Hopefully she will beat the hell out of me and tell how worthless I am.

You still paying to have that done? I come do it for free.

[songdog]

Good morning everyone dam been a busy week not hit the iron once will have too make up for it next week.

[almostgone]

You still paying to have that done? I come do it for free.

Thanks buddy, but it has to be a female, not some guy in a wig....again.

[NACH3]

Yesterday's Back session

-- lat pulls
Pyramided up then 5 drops(2-3per)
2wheavy 5 drops going up to where I started wow

-- BB BENT OVER ROWS **new weight**
WRm ups 3 feelers maybe 4
1w 325/4 drop(275) 3-4 drop 225/4-5 drop 185(to burn out)

-- one arm hammer strength rows unilaterally
2w/u 2feelers
2w heavy 3 drops then one set with both arms to burn out

- straight arm pulldowns s/s'd with rev flys - slow negs on each rep & set
3w each to failure with long 10count hold on last reps or partials

Done 42min

[almostgone]

Ok, will post this lift/attempted lift up later this afternoon. Probably won't have time before then. Hope everyone has a killer Friday/weekend.

[NACH3]

Ok, will post this lift/attempted lift up later this afternoon. Probably won't have time before then. Hope everyone has a killer Friday/weekend.

Oh yeah it is Friday! Lol Enjoy yours as well big guy!