**Marcus's HIT Dungeon**

[Sfla80]

What's up everyone

Did shoulders tonight. Good session

Hammer strength press

Seated laterals

Bent over seated laterals

Seated db front raise

Pec/dec

Hammer shrugs.

Got home and laid down with the baby while wife worked out. Spasms starter shooting, got nauseous and threw up twice already. Haven't left the bed again, feel like throwing up again. Wife wants to go to er


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[Capebuffalo]

What's up everyone

Did shoulders tonight. Good session

Hammer strength press

Seated laterals

Bent over seated laterals

Seated db front raise

Pec/dec

Hammer shrugs.

Got home and laid down with the baby while wife worked out. Spasms starter shooting, got nauseous and threw up twice already. Haven't left the bed again, feel like throwing up again. Wife wants to go to er


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May not be a bad idea to get checked out.

[Sfla80]

May not be a bad idea to get checked out.

Nothing much they could do...except pain meds and updated MRI. Still nauseous as hell. Not sure I would make the drive.

Tried of this :/


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[Bio-Active]

My hairs gone but with my wrinkled head I look like a fuking right tit,

that's why I wear a baseball cap most the time

[Sfla80]

Ok cape. Walking into gym sometimes. Great for a heavy chest press.

https://youtu.be/cPRKsKwEdUQ


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[Capebuffalo]

Ok cape. Walking into gym sometimes. Great for a heavy chest press.

https://youtu.be/cPRKsKwEdUQ


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Hell yeah.

[Capebuffalo]

Ok cape. Walking into gym sometimes. Great for a heavy chest press.

https://youtu.be/cPRKsKwEdUQ


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Two good sets of bicep. These are my peeps.

http://youtu.be/KZaz7OqyTHQ

[Sfla80]

Two good sets of bicep. These are my peeps.

http://youtu.be/KZaz7OqyTHQ

Nice!!! Throwing old school.

U know dude got struck by lightning. After that he changed his life around and became a new band. Ever last?


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[Capebuffalo]

Nice!!! Throwing old school.

U know dude got struck by lightning. After that he changed his life around and became a new band. Ever last?


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You'll like this then. I remember working out in the garage listening to this with cement plastic covered weights in middle school. Lol

http://youtu.be/vimZj8HW0Kg

[Capebuffalo]

I feel I can do anything when I listen to this one.

http://youtu.be/vBecM3CQVD8

[Sfla80]

I feel I can do anything when I listen to this one.

http://youtu.be/vBecM3CQVD8

Love llcoolj. He's a great actor too.

That stones song is one of my favorites


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[Capebuffalo]

Love llcoolj. He's a great actor too.

That stones song is one of my favorites


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Don't know what it is about it. When I hear it it resonates to my soul.

[GirlyGymRat]

First day of balance is imperfection.

2.5 hours of sleep (I normally sleep 6 hrs but not last nite - unusable for me to only sleep 2)

Note: slept 18 hours into Saturday and 12 hours into Sunday.

No fun today. 7 am - 10 pm work work work.

Can only go up from here. Lol

[kelkel]

My hairs gone but with my wrinkled head I look like a fuking right tit,

I was guessing left.

[marcus300]

Morning friends,

I'm up

[almostgone]

What's up everyone

Did shoulders tonight. Good session

Hammer strength press

Seated laterals

Bent over seated laterals

Seated db front raise

Pec/dec

Hammer shrugs.

Got home and laid down with the baby while wife worked out. Spasms starter shooting, got nauseous and threw up twice already. Haven't left the bed again, feel like throwing up again. Wife wants to go to er


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Dang it! What's do you think is triggering it, Sfla?

[almostgone]

Morning, Marcus. Just got settled in at work and am looking at my labs I had done last week. Actually came out better than I thought.
Even with all the NSAIDS I took for the head injury, my lever enzymes are mid- range. Hematocrit is looking good and is almost midrange, but I still am over top of the range on the amount of RBC.
My T is good and I'm over the top of the range on IGF-1.
Need to speak to Dr. Kelkel and get his input on some things, but labs are better than I expected.
Maybe Mrs. AG and I are going to get lucky for a while.

[marcus300]

Water, Oats, Almonds, Kale, Banana and whey protein powder - down the hatch

[hollowedzeus]

Hello all. Hope all is well.

Going to crack out some legs today. I usually do hamstrings on shoulder day but I was absolutely burst yesterday. Going to hit a full on leg session. Focussing not so much on the hit (I will try though) but on the bracing during squats. I'm not a belt guy but I'm go a take it with me and give it a bash. I've also been watching a lot of YouTube videos on squats and found that most guys prefer the low bar. I'm going to get a good loosen off in the shoulders when I go in and give it a go.

After that I'm going to hit prone leg curl and leg extension.

It's going to be good

[Capebuffalo]

Morning Marcus Ag Nacho Song and Ms. D-
Slept great last night. Shoulders today.

[marcus300]

Chest Pre exhaust superset

Due to my RC issue I decided to do a pre exhaust superset with hopes to reduce the weight for the compound to help to some pressure off my RC.

RC warm up with the bands

DB incline flyes straight into db press
3 warm up sets - felt like I needed 3 warm up sets to get some blood flowing and feel what I will need for my working set, the 3 warm up did hurt though.
1 working set - hit around 6-7 reps then straight into press for another 6 reps - heavy and to failure

Cable flyes into vertical hammer chest press with an inward press
2 feel sets - hitting the higher rep range for me around 12
1 feel set - failure then straight into next set for failure again and down to halves and quarters

Cable flyes - high inline with upper pecs
1 set -heavy higher rep range

Bike 30 mins

[NACH3]

Morning Marcus, AG, Cape, Song, Sfla, D the rest of you heathens!

Hit legs yesterday totally forgot to post it up - it was a good one! I'll write it up after chest bis today! But damn are my legs sore lol

Hope all is well and everyone have a badass day!!

[marcus300]

Mrs M workout last night

1 min with 30 seconds rest and move on - works out to around 12 mins in total or just over, no weight just body weight and constant into each movement,

1,Deep squats feet slightly wider than shoulders, push through with glutes

2,Bouncing squats -from floor to just below parallel - push through heels and glutes, make sure the bounce is through the glute

3,Bulgarian squats -30secs each leg - deep, knee to floor power through heel and glute

4,step back bouncing lunge - bounce for two at bottom

5, Side step lunge

6, side step squat

7, Jumping squats

8, Hip thrusts

[AKD_FitChick]

Mrs M workout last night

1 min with 30 seconds rest and move on - works out to around 12 mins in total or just over, no weight just body weight and constant into each movement,

1,Deep squats feet slightly wider than shoulders, push through with glutes

2,Bouncing squats -from floor to just below parallel - push through heels and glutes, make sure the bounce is through the glute

3,Bulgarian squats -30secs each leg - deep, knee to floor power through heel and glute

4,step back bouncing lunge - bounce for two at bottom

5, Side step lunge

6, side step squat

7, Jumping squats

8, Hip thrusts

This is awesome! Taking some notes!


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[AKD_FitChick]

Good morning Marcus, Cape, Nach, Clarky and all you others

Up and ready for some hamstrings and glutes!

Had major changes occur yesterday in the ole' personal life. Sorry was MIA.

Stone is still around, but it coming out soon I can feel it.

Last week of my 6 week phase of workout, so writing a new one and going to start that baby. Change change change!


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[Capebuffalo]

Smith military presses. 1 warm 2 working r/p failure

DB presses 1f 1 working failure

DB side laterals 2 working

Reverse pec dec 2 working DD


Since last week I've lost 4 lbs with clean eating.

[songdog]

Good morning Marcus Cape Nach Ag D and the rest of you freaks.Missed yesterdays workout beacuse I thought is was Sunday dam I hate when I do that:/ I couldn't understand why the Doctors office was calls too remind us of our up coming appts and I hate when my phone rings! I was feeling too good by my wood stove yesterday too bother about anything.Legs today!

[NACH3]

Smith military presses. 1 warm 2 working r/p failure

DB presses 1f 1 working failure

DB side laterals 2 working

Reverse pec dec 2 working DD


Since last week I've lost 4 lbs with clean eating.

What r u MP'ing at the end or beginning of w//o on smith? I'm shooting for 305+ if my shoulder can take the PO(progressive overload)

[Capebuffalo]

What r u MP'ing at the end or beginning of w//o on smith? I'm shooting for 305+ if my shoulder can take the PO(progressive overload)

I'm going to decline to answer the question at this time.

[NACH3]

I'm going to decline to answer the question at this time.

lol your funny! I know you have gotten 315 b4 so now I need to get it lol

[NACH3]

Mrs M workout last night

1 min with 30 seconds rest and move on - works out to around 12 mins in total or just over, no weight just body weight and constant into each movement,

1,Deep squats feet slightly wider than shoulders, push through with glutes

2,Bouncing squats -from floor to just below parallel - push through heels and glutes, make sure the bounce is through the glute

3,Bulgarian squats -30secs each leg - deep, knee to floor power through heel and glute

4,step back bouncing lunge - bounce for two at bottom

5, Side step lunge

6, side step squat

7, Jumping squats

8, Hip thrusts

What about a side step lunge(deep) into a courtsy squat... for time? Does she implement those or switch them in and out w/a KB etc?

[marcus300]

What about a side step lunge(deep) into a courtsy squat... for time? Does she implement those or switch them in and out w/a KB etc?

Basic and simple with no weight just constant training to target the glutes and thighs. The KB work comes later on in the week and some tonight for her upper body. Never heard of a courtesy squat maybe I know it under a different name mate

[marcus300]

What r u MP'ing at the end or beginning of w//o on smith? I'm shooting for 305+ if my shoulder can take the PO(progressive overload)

Feeler sets I presume my dear fella?

[NACH3]

Basic and simple with no weight just constant training to target the glutes and thighs. The KB work comes later on in the week and some tonight for her upper body. Never heard of a courtesy squat maybe I know it under a different name mate

You know how we bow - well they curtsey

Do you sure step lunge then bring the foot you side step & lunge with back behind opposite leg with the knee(not foot) lined up with the opposite leg while bending both knees like curtseying - I'll find a pic

[NACH3]

Feeler sets I presume my dear fella?

Haha... Yessir then 4 plates I guess lol

[marcus300]

You know how we bow - well they curtsey

Do you sure step lunge then bring the foot you side step & lunge with back behind opposite leg with the knee(not foot) lined up with the opposite leg while bending both knees like curtseying - I'll find a pic

ahhh yes side step back lunge lol

[marcus300]

Haha... Yessir then 4 plates I guess lol

My body says YES
my RC says no
my mind says pull yourself together cunt
my ego says easy people are watching
my dad says ive seen you do that one handed

[Capebuffalo]

lol your funny! I know you have gotten 315 b4 so now I need to get it lol

Yes when I wore a younger mans clothes.
I've lost more strength in my shoulders than any other body part.

[Capebuffalo]

Haha... Yessir then 4 plates I guess lol

You picked a show to do yet?

[NACH3]

ahhh yes side step back lunge lol

Exactly - just on an angle instead straight back

My body says YES
my RC says no
my mind says pull yourself together cunt
my ego says easy people are watching
my dad says ive seen you do that one handed

Isn't that^ the truth...