**Marcus's HIT Dungeon**

[kelkel]

Sfla if I'm ever in Florida I'm coming over for dinner.

[Sfla80]

Sfla if I'm ever in Florida I'm coming over for dinner.

Kel, the invite is always open sir. Just don't bring your dog, I'm afraid mine might eat him for dinner!

Goes for the entire dungeon here!


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[almostgone]

And yes. Not a diet meal. But have to post up dinner guys. Apologies ahead of time.

Wife's request for burgers and Mac n cheese. So you know I had to go all out

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So why we have here:

Wagu sliders with melted Brie, apple wood smoked bacon and red onion jam, with option of balsamic glazed shiitake mushrooms.

And 6 cheese Mac n cheese.

There was also salad....but who cares about that lol


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Oh, dang..hell yeah! That's heavy duty right there. Defo one of those meals that will put your head on a pillow quickly.
Got to hand it to you, man. Believe someone could hand you ice cubes and a handful of tree bark and you could make some kind of kick@ss stew out of it.

[NACH3]

Morning AG, Marcus, Cape, song, D & Doc and the rest of you HITers

Delts & traps are sore real sore! Maybe a short arm w/o today!

@ Sfla have a great time buddy!

Have a good w/e all!

[Capebuffalo]

Morning Marcus Nacho Ag and D-

Coffee me Song.

[almostgone]

Morning, ladies and gents!

[songdog]

I'll go back and forth between putting grits and oats in my shake. But with the oats if you wait too long they expand and it's hard to swallow. Grits not an issue.

I like my grits soo thick that a spoon will stand stright up in them Hmm

[songdog]

Good morning Marcus,Ag Cape Nach Fit Chick.were's GGR still shopping for yoga pants? Coffee was on Cape!

[songdog]

Ya know Nach and Cape I was just thinking everytime GGR gets into something she needs new pants.Yoga running jazzer size and who knows wat else she does.And I will bet she won't be seen in the same one's twice! And if someone else has the same one's well too the trash they go! Now how big is her closet? and how many does she have?My 1st wife was like her we had 3 8ft closets and she had them full! 4 stacks of fancy jeans at the end of the bed over 80 pairs of shoes! I will bet they related So wat you say guys want too go shopping for some yoga pants?

[NACH3]

Ate a huge breakfast
Eggs then an egg/bacon wrap with salsa, 3pcks of oats fruit

Gonna go kill these arms

[Bio-Active]

Happy Saturday hitters. Good arm back training today. Everything is still going good its been 3 weeks and Pneumonia is not coming back. One more week and then i can start hit again. If all goes well i will be able to start my 6 month contest prep. Keeping my fingers crossed

[NACH3]

Happy Saturday hitters. Good arm back training today. Everything is still going good its been 3 weeks and Pneumonia is not coming back. One more week and then i can start hit again. If all goes well i will be able to start my 6 month contest prep. Keeping my fingers crossed

Hell yeah Bio! That's great to hear I'll be following along your prep too!!!

[Bio-Active]

Hell yeah Bio! That's great to hear I'll be following along your prep too!!!

thanks brother I'm really excited. It's nice to be healthy and prep for a big show

[NACH3]

Arms

-- incline DB curls **new weight**
2w/u
2w heavy DD

-- hammer curls
1w heavy(4reps partials etc) 2drops +RP

-- standing wider grip EZ bar curls(up to chin w/elbows pinned)
2w drop these were a killer

-- smith CG Bench higher part of rep range TUT
3w/u
2w TUT Higher part of rep range drop +RP

-- incline skulls
2w/u
1w(110s)/8 drop 3 +RP 1 into partials and dropped the damn thing lol

-- V-grip pushdowns s/s'd into Rope OH ext's(flexing hands/thumbs forward hitting long head better
2w DD - 2w DD

Had tons of blood in my arms but I snapped a pic of my tris

arms were really full of blood could barely flex my damn tris lol

[Bio-Active]

Looking great Nack. Arm looks defined and thick!

[NACH3]

Looking great Nack. Arm looks defined and thick!

Thanks brother I've finally figured it/them out I believe. appreciate it my friend

[Bio-Active]

Thanks brother I've finally figured it/them out I believe. appreciate it my friend

I found to get my bi's to grow doing the negs is what work best for me. I'll make my son pull on the bar fighting him all the way down on the preacher curl. My arms get so fired up I can barely move them

[NACH3]

I found to get my bi's to grow doing the negs is what work best for me. I'll make my son pull on the bar fighting him all the way down on the preacher curl. My arms get so fired up I can barely move them

I've definitely added them in even on my regular reps then if done unilaterally I'll do like 3-5 forced reps and negs till the weight just falls. I agree exhausting that strongest phase of the lift is crucial

[Bio-Active]

I've definitely added them in even on my regular reps then if done unilaterally I'll do like 3-5 forced reps and negs till the weight just falls. I agree exhausting that strongest phase of the lift is crucial

I just can't do them all the time cause it will make the tendons in my arms sore so I do them every other or third week

[NACH3]

I just can't do them all the time cause it will make the tendons in my arms sore so I do them every other or third week

Yeah I hear that... good way to tear something if it's all the time especially since bis are such a small muscle... but they definitely do the job!
Sometimes I'll do em on certain ex's and switch them up so like you said it doesn't cause pain when they're resting!

[kelkel]

thanks brother I'm really excited. It's nice to be healthy and prep for a big show

What show Bio? What format?

[Bio-Active]

What show Bio? What format?

I haven't picked it yet but it will be an international show that's a week long event. I will do bodybuilding but not sure the weight class. More then likely lightweight if I can get down that low

[kelkel]

I haven't picked it yet but it will be an international show that's a week long event. I will do bodybuilding but not sure the weight class. More then likely lightweight if I can get down that low

Awesome! Look forward to following.

[AKD_FitChick]

Happy Saturday guys! I am here just really off. Went in for chest. Head not in it. Did 4 lifts all HIIT, but left


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[Capebuffalo]

Happy Saturday guys! I am here just really off. Went in for chest. Head not in it. Did 4 lifts all HIIT, but left


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You went in and did work. Call it a good day. It's not just tough on the body. It's tough on the mind some days. Your mind knows what you are about to put the body through. Some days it says not today. But you got work in. It was a good day.

[GirlyGymRat]

Good morning Marcus,Ag Cape Nach Fit Chick.were's GGR still shopping for yoga pants? Coffee was on Cape!

🤢🤢🤢 stomach bug. Down for count

[almostgone]

������ stomach bug. Down for count

Ugh, you too? My stomach has been working overtime all day.

[almostgone]

Ok, off to work for just a few hours I hope. Everyone has a good one.

[songdog]

Good morning Marcus Cape Nach Ag Fit Chick and everyone else lets have a great weekend.

[NACH3]

Morning Marcus, AG, Song, Cape & D

Arms got it yesterday feeling nice and sore!

Hope you all have a great Sunday! I'm

[NACH3]

Ugh, you too? My stomach has been working overtime all day.

Same here, whew!

[Capebuffalo]

Morning Marcus Nacho Ag Song and D-

[NACH3]

������ stomach bug. Down for count

It's definitely going around I thought it was something I ate(which it was) but it hasn't let up much yet

GGR - is a lot of this stress related for you?

[NACH3]

Morning Marcus Nacho Ag Song and D-

How's the shoulder Cape?

[almostgone]

Morning, all. Wrapped work up quickly. Crashing early. I've got to get the back attack going tonight, and get back into my EOD lifting schedule.
Plan to go ahead and lay out a few lifts so I have my game plan rrady when I get to the shop. Thats one thing about lifting at home, you pretty much know what you have to work with in regards to equipment.
Rainy Sunday here so should be decent snoozing weather.

Cape, it looks like y'all got a good dose of heavy rain late Sat. on into early Sunday morning? The radar over your way was mainly yellow, some green, and couple of small areas of red.
Also, glanced up towards Dahlonega/ Camp M. and it also looked nasty out that way. Pretty much all of Ga.out to at least Columbus was getting wet?

[AKD_FitChick]

In the ER today with my man. Up all night with him in pain. Will try to get my lift in. Don't know how long I will be here for.

Happy Sunday!!!


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[Capebuffalo]

Morning, all. Wrapped work up quickly. Crashing early. I've got to get the back attack going tonight, and get back into my EOD lifting schedule.
Plan to go ahead and lay out a few lifts so I have my game plan rrady when I get to the shop. Thats one thing about lifting at home, you pretty much know what you have to work with in regards to equipment.
Rainy Sunday here so should be decent snoozing weather.

Cape, it looks like y'all got a good dose of heavy rain late Sat. on into early Sunday morning? The radar over your way was mainly yellow, some green, and couple of small areas of red.
Also, glanced up towards Dahlonega/ Camp M. and it also looked nasty out that way. Pretty much all of Ga.out to at least Columbus was getting wet?

Poured last night. Steady rain now.

[Capebuffalo]

How's the shoulder Cape?

Much better. I'll still get a ice pick pain if I move it wrong. But it's a small window for it to happen. I'm going to do a light feeler chest day tomorrow.

[Capebuffalo]

In the ER today with my man. Up all night with him in pain. Will try to get my lift in. Don't know how long I will be here for.

Happy Sunday!!!


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Hope it's nothing serious.

[GirlyGymRat]

It's definitely going around I thought it was something I ate(which it was) but it hasn't let up much yet

GGR - is a lot of this stress related for you?

I believe it's contributing. This week 2 colleagues came into work with the stomach bug. I have a stressful week coming up....and then I hope it to get better......