**Marcus's HIT Dungeon**

[clarky.]

Morning fellas/Girly. Going to try and get out the day, we tried yesterday and got about 10m lol.

[clarky.]

[kelkel]

Keep that shit over there please.....

[GirlyGymRat]

Gf vacation [emoji177]
Focused on cardio so can enjoy some [emoji485] [emoji483] 🥂

Incline treadmill, stair master, insanity workout and disco dancing!

❤️❤️❤️ vacation

[kelkel]

Have a great time GGR!

[almostgone]

Gf vacation [emoji177]
Focused on cardio so can enjoy some [emoji485] [emoji483] ��

Incline treadmill, stair master, insanity workout and disco dancing!

❤️❤️❤️ vacation

Have fun, but please be safe, GGR!

[clarky.]

Keep that shit over there please.....

Lol, come on big man you like the snow.

[clarky.]

Afternoon fellas/Girly, Gym is still closed, was all ready this morning really up for arms and the place is still fucking closed.
Supposed to be giving blood the mora but that does not look good either.

It is supposed to rain for the next few days so the snow will get to fuck quicker. Not train gor about a wk now, pissed right off.

[almostgone]

Afternoon fellas/Girly, Gym is still closed, was all ready this morning really up for arms and the place is still fucking closed.
Supposed to be giving blood the mora but that does not look good either.

It is supposed to rain for the next few days so the snow will get to fuck quicker. Not train gor about a wk now, pissed right off.

Hang in there, buddy.

[almostgone]

Got a few odds and ends done this weekend. Hopefully I will get a day off minimum next weekend so I can do a lot more stuff.
Just finished some blackened cod, sweet potato, and green beans. Time for a bit more sleep and then lift after while.

[kelkel]

Lol, come on big man you like the snow.

Negative. No snow tires on the Harley.

[clarky.]

Hi fellas/Girly, phoned the gym there open. Arms for me the night. Report back later, hope everyone had a good safe wk end.

[almostgone]

Negative. No snow tires on the Harley.

Maybe throw on some cleats? One of the weather models I saw earlier had some sh!t headed through your way.

[clarky.]

Hi fellas/Girly, got arms done earlier. Good session 40min.
Standing db curls 3 sets then DD, no rest on DD

Incline db curls 3 sets

Db preacher 2 sets on left 3 on right

All 8-10 reps ^^^

Incline db skulls 2 sets

French press 3 sets

Behind head tri ex 2 sets

All 10-12 reps

Done, will hit forearms later in the wk. Will donate the mora after work.

[marcus300]

Well hello people

Been snowed in for days and mountain rescue and the army give me a visit which was nice. Had to fill my bath with water because they suspected my water was going to freeze lol. Felt like I was in a movie very odd indeed but I survived.

Gym this morning, not sure what I will do but maybe legs or arms not sure which yet but I do have a burning sensation deep inside for legs so I'll see what happens.

Fuk guys whats happened to the forum over the last few months, its quiet indeed

[clarky.]

Well hello people

Been snowed in for days and mountain rescue and the army give me a visit which was nice. Had to fill my bath with water because they suspected my water was going to freeze lol. Felt like I was in a movie very odd indeed but I survived.

Gym this morning, not sure what I will do but maybe legs or arms not sure which yet but I do have a burning sensation deep inside for legs so I'll see what happens.

Fuk guys whats happened to the forum over the last few months, its quiet indeed

Lol lol, what a carry on eh.

[clarky.]

Morning fellas/Girly, arms are fried the day. Have to go and donate after work, was ment to do it yesterday but went to the gym.

[marcus300]

Lol lol, what a carry on eh.

oh by the way I have nothing to sell nothing to rep and I don't have secret information what can only be learnt if you pass gold over my palm

[marcus300]

Legs today nothing specila but a lot of ham and glute work and hit the leg press, legs are growing really fast at the moment calves are struggling but everything else is doing ok.

[kelkel]

Well hello people

Been snowed in for days and mountain rescue and the army give me a visit which was nice. Had to fill my bath with water because they suspected my water was going to freeze lol. Felt like I was in a movie very odd indeed but I survived.

Gym this morning, not sure what I will do but maybe legs or arms not sure which yet but I do have a burning sensation deep inside for legs so I'll see what happens.

Fuk guys whats happened to the forum over the last few months, its quiet indeed

Damn, are you up in the mountains like the Uni-Bomber or something?

[kelkel]

Legs on my agenda today as well. Kinda of mulling over pushing hams and calves to Wednesday, which is normally my off day. This would allow me a little more time on quads. Then on Wednesday hit hams / calves and possibly add in another ham / calf day on Saturday. Logic being I'm not training them with the weight and intensity like I was able to do pre ham tears so the extra day may be beneficial.

Thoughts?

[almostgone]

Legs on my agenda today as well. Kinda of mulling over pushing hams and calves to Wednesday, which is normally my off day. This would allow me a little more time on quads. Then on Wednesday hit hams / calves and possibly add in another ham / calf day on Saturday. Logic being I'm not training them with the weight and intensity like I was able to do pre ham tears so the extra day may be beneficial.

Thoughts?

Personally, I like it, especially with the back to back injuries. LOL, I'm so broken down that I have been moving exercises/ rotation around to accommodate what is up to par.

[GirlyGymRat]

Roads were clear!

[GirlyGymRat]

Have a great time GGR!

I did! Thx

Have fun, but please be safe, GGR!

I was! Thx


First day back to the grind ughhh

[clarky.]

Roads were clear!

Lol zoom in, .

[clarky.]

Donation done, shoulders and traps the mora.

[Youngblood18]

How tall are u Marcus?

[kelkel]

Donation done

At least you still have one kidney left. Quite magnaminous of you.

[kelkel]

Personally, I like it, especially with the back to back injuries. LOL, I'm so broken down that I have been moving exercises/ rotation around to accommodate what is up to par.

That's what gives you longevity though. Intelligent training.

[marcus300]

How tall are u Marcus?

I'm 5ft 10" how tall are you my friend?

[marcus300]

My legs feel good this morning, no issues at all except nice muscular pain from my leg workout.

I've got a boat load of work to do tomorrow but off today so its gym time very soon. not sure what to attack but I think it could well ne arms

[clarky.]

Morning fellas/Girly, shoulders and traps for me the day. Arms still sore this morning.

[cousinmuscles]

today, deadlifts.

[marcus300]

Well that's didn't go to plan just attacked triceps due to other work related issues

Single arm pushdowns
3 warm up sets
2 working sets to failure plus 2 rest pause

Lying db skullcrushers
2 feel sets
2 working sets to failure

machine dips
2 working sets to failure

close grip bench
2 high end rep sets

[marcus300]

Morning people. Hope your all well

[almostgone]

Morning! Ready to get a shift over with and then should have 4 or 5 days off.

[marcus300]

No training my side for at least 2 days. Got way to much on but my body needs to repair so its all good.

[clarky.]

Morning fellas/Girly, shoulders and traps nice and sore the day from yesterday.

Seated press 1 working DD. Smith

Seated db side raises 3 sets

Incline one arm db side raises 2 sets a side

Rev pec dec 3 sets

Rev cable fly 1 set

Smith shrugs 3 sets 1 drop

Done.

[clarky.]

Hi fellas/Girly, did chest the night. Went good, tri's are still sore from monday, so i only did one pressing movement because i could not press lol.

Incling db fly 3 sets

Flat db fly 3 sets

Machine press 3 sets

Pec dec 2 sets

Cable fly 3 sets

Done, all sets were 10 reps. Some had to be RP to get the 10.

[kelkel]

Splitting quads and hams up the past two days was a nice change. May stick with it for a while.

Today was shoulders and Tri's:

Front press: 3 sets 8 ish reps
Laterals: 3 sets 10-12 reps or so
Seated Arnold dumbell press: 3 sets 8-10 reps
Rear delts: 3 working 12-15 reps

Pushdowns: 3 sets 10-12
Cable overhead extensions: 3 sets 8-10 reps
Rope pushdowns: 3-4 sets lots of reps

Good day.