**Marcus's HIT Dungeon**

[almostgone]

I place them on my knees and throw up with help from my legs like most guys. I find this to be the best position for because the legs take a lot out of it with the quick jerk up. It wasn't the style it was my injury I just have to stay clear of certain things and I have been doing but you know how it is mate One the best things to do when your in your starting position when doing any chest work is to retract your shoulders into your scapula so it protects the stabilizing muscles. You also can push a lot more weight when you lock in to lifts. Warm the area up with plenty of feeler sets and if your struggling with shoulders with the compound movement try doing some pre exhaust or even do some time under tension so you end up dropping the weight of the pressing but the intensity is still high

Yes, for damn sure use your legs for the lift off. Don't try swinging them up. That's how I ended up with nerve entrapment/ damage. Takes forever to heal......like 25mm/ month. Took out my whole left arm for a while.

[kelkel]

I remember those good old days when GH would just drop on my doorstep

Drone delivery?

[kelkel]

If I could go back in time I would do a lot more stretching

Without question. Big issue for me.

[clarky.]

Clarky, what is the location you have in your current avatar? Looks like you were fishing? Is that where Nessie lives?

Yes mate that was just last saturday when a was away fishing.

Not nessie lol, that's loch ness. The pic was at loch Earn. only about 1h or so from ma bit.

[GirlyGymRat]

Good girl .

Been bad girl. Didn’t make it Thursday or today. Tomorrow down for 2 workouts and have to make up one on Sunday. :/

[kelkel]

about 1h or so from ma bit.

ma bit?

[clarky.]

Started with chest but ran into problems with my RC . I warmed up with some internal and external rotations for my RC and got plenty of blood flowing in the area. Felt strong so hit up some flyes and after the first couple of sets I went into incline db press. Problem occurred when was getting the db's up, it hit my RC and found it harder to stabilize the bells due to my RC being weak/torn. I normally do machines and take out any secondary and stabilizing muscles but this time I felt good but wasn't ideal. I need surgery but wont be getting it done.
Anyway, working set went ok but had to really slow the reps down due to my shoulder not feeling to good - got these up and did a dropset down the 65's and again went very slow



Then I went into flyes again on the incline and finished with some vertical chest press. Not bad but my shoulder doesn't feel good. There's no need for me to go heavy anymore and push the boundaries its or about working out and feeling healthy. Trying to drop some size and lose some bf so will be hitting up the cardio more. Certain body parts I am doing well so will continue to challenge myself with my style of HIT but my foot is of the gas regarding size.

20 mins cardio on the bike afterwards and some ab work

Love the pics big man, just raw raw fucking iron you big fucker .
The 55's 60's 65's k's are like that in ma gym. They do not get used much that i see hahaha.

[clarky.]

Oh it is very nice at the moment will be going out doing some hiking hopefully

Just remember your camera. pls like.

[clarky.]

ma bit?

Lol lol, sorry Kel, my house.

[clarky.]

Been bad girl. Didn’t make it Thursday or today. Tomorrow down for 2 workouts and have to make up one on Sunday. :/

You'll get back to it Girly sometimes life is just crazy busy.

[hammerheart]

What happened to the wall, looks like a db was smashed unto it

[clarky.]

Hi fellas/Girly, did chest the day. Went ok, weight was down a wee tad though i was really tired the day.

Slight incline smith 2 sets 8 - 6 drop 7

Slight incline db press 2 sets 10 - 10 drop 7

Slight incline db fly 3 sets 8 - 13 -7

Flat fly 2 sets 12 - 12

Cable fly 2 sets 12 - 12

Pec dec one side at a time 2 sets 11- 11

Done. On the incline db fly the first set i got 8, i try not to take much rest at all beyween sets or exercises. So just a tad to fast after db press lol.

[clarky.]

What happened to the wall, looks like a db was smashed unto it

Lol, the big man trains at a place where you would wipe your feet on the way out, like most here in the uk. It's a proper gym, not the fancy shit yous have over there.

[GirlyGymRat]

You'll get back to it Girly sometimes life is just crazy busy.

Super busy at work...GNO....meal prep after vacation....yeah it happened!

[clarky.]

Super busy at work...GNO....meal prep after vacation....yeah it happened!

Your a smart lady, you'll be back to in no time

[cousinmuscles]

Lol, the big man trains at a place where you would wipe your feet on the way out, like most here in the uk. It's a proper gym, not the fancy shit yous have over there.

Early this year I was looking hard for a good gym. Found a decent one, though still a commercial type, either way I have 70kg dumbbells and all hammer strength machines... One month after I bought membership for a year, I found out there's a pretty new strongman/powerlifting gym with anything you can imagine, even 210kg atlas stones, just a 20 minute drive from home... no commercials or marketing just hidden... lol

Marcus I am jealous, my gyms DBs are fancy rubber coated.

Hope your shoulder gets better mate...

[almostgone]

Sh!t. Just got called into work early, going to have to wait to lift until tomorrow night. Really do not want to get up and moving yet.

[hammerheart]

Went nasty on my chest/triceps session yesterday, so sore I can't lift my arm to pin my side delt or brush my teeth.

Skipped skulls crushers but went with seated, overhead db extensions. Couldn't raise 10lbs above head after I was done.

[marcus300]

What happened to the wall, looks like a db was smashed unto it

Yes bizz db into the wall. It happens

[almostgone]

Yes bizz db into the wall. It happens

LOL, I have seen a few through the wall before.

[marcus300]

Early this year I was looking hard for a good gym. Found a decent one, though still a commercial type, either way I have 70kg dumbbells and all hammer strength machines... One month after I bought membership for a year, I found out there's a pretty new strongman/powerlifting gym with anything you can imagine, even 210kg atlas stones, just a 20 minute drive from home... no commercials or marketing just hidden... lol

Marcus I am jealous, my gyms DBs are fancy rubber coated.

Hope your shoulder gets better mate...

Shoulder has been fuked for yrs and getting worse. Frustrating but I'm accepting it

[clarky.]

Afternoon fellas, rest the day and the mora. Just in from work.
Chest is fried , back still very sore as well.

[GirlyGymRat]

Boot camp conditioning and yoga! Nice way to start the weekend!!!!

[songdog]

Well the weather is getting nicer up here so I will start walking again! I put on some unwanted weight

[marcus300]

What a lovely day yesterday was. Chilling sat in field's looking at an amazing view. Had to have a tiny muscle relaxer aswell because shoulder and trap twisted up so did some rolling and intense massaging.

And now its raining lol got to love England lol

[clarky.]

Morning fellas, yes it was really nice here as well big man. Got up this morning and still nice, said to the mrs we could go for a nice walk, 5min later pissing down. lol fucking lol.

[marcus300]

Morning fellas, yes it was really nice here as well big man. Got up this morning and still nice, said to the mrs we could go for a nice walk, 5min later pissing down. lol fucking lol.

I actually burnt my napper yesterday lol

[hollowedzeus]

Also pissing down here.

Summers over boys

[clarky.]

I actually burnt my napper yesterday lol

Lmfao, it was nice though eh.

Your a Diamond .

[clarky.]

Also pissing down here.

Summers over boys

It is hahaha.

[clarky.]

Morning fellas, shoulders and traps the night. Hope everyone had a good safe wk end. Report back the night.

[marcus300]

Good morning HIT'ers

Hope your fit and well

Lets do something today productive

[almostgone]

What a lovely day yesterday was. Chilling sat in field's looking at an amazing view. Had to have a tiny muscle relaxer aswell because shoulder and trap twisted up so did some rolling and intense massaging.

And now its raining lol got to love England lol

That explains everything. Mrs. AG said I was grumbling/growling in my sleep and she work me up with her broomstick, gave me a Flexeril, and went back to the other bedroom to sleep. I absolutely do not remember it, but I sure did sleep late.
Hope you didn't reverse the charges on an international call.

[almostgone]

I actually burnt my napper yesterday lol

Why would you burn a nappy? Wouldn't it stink like the dickens?

[marcus300]

Why would you burn a nappy? Wouldn't it stink like the dickens?

hahahah napper not nappy lol

This is the second time you boys over the water have took my wording wrong x

[almostgone]

Good morning HIT'ers

Hope your fit and well

Lets do something today productive

Damn straight! Too much overtime for me. I'm past due for redneck lifting and shenanigans in my shop.

[almostgone]

hahahah napper not nappy lol

This is the second time you boys over the water have took my wording wrong x

Give us time, boss. It takes time for culture to become the norm down my way.

[marcus300]

Give us time, boss. It takes time for culture to become the norm down my way.

Keep your eye out for snakes mate down there, be careful

[almostgone]

Keep your eye out for snakes mate down there, be careful

They're were out in the last warm spell. Won't be long and the yellow jackets and the aggravating little scorpions will be out.

[kelkel]

i actually burnt my napper yesterday lol

wtf?