**Marcus's HIT Dungeon**

[Proximal]

Seriously can't even scratch my head, my tri's are in bits.

NICE work!

[Proximal]

My PSA is elevated, my doc ordered me a urologist appt.

In the waiting room dreading the inevitable.

[clarky.]

My PSA is elevated, my doc ordered me a urologist appt.

In the waiting room dreading the inevitable.

Hope all goes ok prox.

[Proximal]

I’m sure it will, just came off a cycle but couldn’t tell that to my doc, nor turn down the Urology appt. By inevitable, I meant the God awful DRE.

[kelkel]

I’m sure it will, just came off a cycle but couldn’t tell that to my doc, nor turn down the Urology appt. By inevitable, I meant the God awful DRE.

Eww. May be time to start watching you dht level.

[clarky.]

Rest day today and tomorrow.

[Proximal]

My butt feels ok today, time for triceps.

Gonna end the year well.

[clarky.]

Go get it prox, fucking destroy them.

[GirlyGymRat]

Going to gym later this afternoon with 2 of my gf. Yayyy me. [emoji23]

[GirlyGymRat]

50 minutes of treadmill shredmill hiit workout. A little bit of arms.

Practiced choreographed dance to Lizzo’s Good as Hell. I’m in flash mob dance at party next weekend. It will be a blast!!

[clarky.]

50 minutes of treadmill shredmill hiit workout. A little bit of arms.

Practiced choreographed dance to Lizzo’s Good as Hell. I’m in flash mob dance at party next weekend. It will be a blast!!

Sounds fun Girly, i have seen a few of these, it's quite cool. My daughter did one many years ago while at school.

[clarky.]

Morning fellas, quick Q, i am trying to target the inner and upper chest. Any tips ?, o mostly do incline just now but i just can't seem to get it filled out.

[Proximal]

I can’t do this one, but have seen it done often. Inclined bench & not holding, but pressing a plate between your hands. Then raising the plate from the chest overhead.

[kelkel]

Morning fellas, quick Q, i am trying to target the inner and upper chest. Any tips ?, o mostly do incline just now but i just can't seem to get it filled out.

Move your grip in a little closer and finish the reps. Squeeze at the top. What i mean my finish is to go to 99% of lockout and contract the pecs.

[clarky.]

Thank you fellas,

Slight incline db fly in to press 3 sets

Incline bench 3 sets

One arm cable fly 2 sets a side these below

https://youtu.be/8lJ42tf-iqw

Pec dec 3 sets

Incline hammer press 3 sets

Done, slight niggle from the right shoulder again which is pish of course.

[Proximal]

Biceps, abs & treadmill.

[Proximal]

Triceps with limited delts & pecs. Nice little groove going!

[kelkel]

Chest and Bi's for me today, had to miss yesterday.

Incline Press: 3 working, 6-10 reps
Flat flyes: 3 working 15 ish reps. Slow and controlled
Flat dumbells: 3 sets 12-15 reps

Preacher curls: 2-3 working anywhere from 10-15 reps
Standing cable curls: real light, high reps. First time really doing this movement in a year since hurting my shoulder
Dumbell over bench curls: 3 sets, 10-12 reps

Also of note, finally got everything cleared up and my appt set for the new Zilretta long lasting cortisone injections in my knees. Look forward to seeing how this goes.

[clarky.]

Chest and Bi's for me today, had to miss yesterday.

Incline Press: 3 working, 6-10 reps
Flat flyes: 3 working 15 ish reps. Slow and controlled
Flat dumbells: 3 sets 12-15 reps

Preacher curls: 2-3 working anywhere from 10-15 reps
Standing cable curls: real light, high reps. First time really doing this movement in a year since hurting my shoulder
Dumbell over bench curls: 3 sets, 10-12 reps

Also of note, finally got everything cleared up and my appt set for the new Zilretta long lasting cortisone injections in my knees. Look forward to seeing how this goes.

Nice big guy.

[clarky.]

Hi fellas/Girly, i have the bloody cold honestly, bloody nightmare.

No point trying to train the last few days, will see how i am the next few days. Still got to work though .

[GirlyGymRat]

Hi fellas/Girly, i have the bloody cold honestly, bloody nightmare.

No point trying to train the last few days, will see how i am the next few days. Still got to work though .

Aww. Feel better!

[Proximal]

Hi fellas/Girly, i have the bloody cold honestly, bloody nightmare.

No point trying to train the last few days, will see how i am the next few days. Still got to work though .

Sorry Clarky. I’ll put in a few extra sets for you.

[almostgone]

Hi fellas/Girly, i have the bloody cold honestly, bloody nightmare.

No point trying to train the last few days, will see how i am the next few days. Still got to work though .

Wear your tall socks with your kilt and get well, buddy!

[kelkel]

Posted this already elsewhere but I go in for the new Zilretta knee injections this tuesday. Yeah!

[clarky.]

Wear your tall socks with your kilt and get well, buddy!

Hahaha, thanks mate this bloody cough is atrocious.

[clarky.]

Sorry Clarky. I’ll put in a few extra sets for you.

Good man .

[clarky.]

Aww. Feel better!

Thanks girly.

[clarky.]

Posted this already elsewhere but I go in for the new Zilretta knee injections this tuesday. Yeah!

nice big guy, hope it goes well. Don't think i could do it kel, an a big pussy .

[almostgone]

Hahaha, thanks mate this bloody cough is atrocious.

It's going around over here as well. I stay out in the shop as much as possible, even at lunch. The lunchroom and cafeteria both sound like TB wards.

[kelkel]

nice big guy, hope it goes well. Don't think i could do it kel, an a big pussy .

Nah, they spray freeze the surface first. Should be fine. Only 5ml into each knee.........god....

It's going around over here as well. I stay out in the shop as much as possible, even at lunch. The lunchroom and cafeteria both sound like TB wards.

That's just gross.

[GirlyGymRat]

It's going around over here as well. I stay out in the shop as much as possible, even at lunch. The lunchroom and cafeteria both sound like TB wards.

I was stuck on 4 hour flight next to a 6’3” dude that looked like a linebacker. He was a serial smoker and full of congestion - coughing, sneezing and blowing nose the entire time - all while taking a part of my seat space on a tiny spirit airlines seat. I turned off my air outlets and had to cover my mouth because cigarette smell on his clothes and skin. I was certain would be sick....thankfully NOT bc he was a smoker. [emoji38]

[almostgone]

It's going around over here as well. I stay out in the shop as much as possible, even at lunch. The lunchroom and cafeteria both sound like TB wards.

That's just gross.

It really is. Extremely high phlegm factor.

[almostgone]

I was stuck on 4 hour flight next to a 6’3” dude that looked like a linebacker. He was a serial smoker and full of congestion - coughing, sneezing and blowing nose the entire time - all while taking a part of my seat space on a tiny spirit airlines seat. I turned off my air outlets and had to cover my mouth because cigarette smell on his clothes and skin. I was certain would be sick....thankfully NOT bc he was a smoker. [emoji38]

Jeez, it's bad enough he was practically sitting in your lap.
It's weird that tobacco smokers never realize how pervasive the odor is until after they quit smoking.

Occasionally, Mrs. AG will say that I'm getting wound too tight and she'll send me out to let off a little aggression Since we live out in the country, I usually strip off most of my clothes when I get home and leave them on the porch if I've been to a bar/bars. The cigarette smell is overwhelming.

[Proximal]

I was stuck on 4 hour flight next to a 6’3” dude that looked like a linebacker. He was a serial smoker and full of congestion - coughing, sneezing and blowing nose the entire time - all while taking a part of my seat space on a tiny spirit airlines seat. I turned off my air outlets and had to cover my mouth because cigarette smell on his clothes and skin. I was certain would be sick....thankfully NOT bc he was a smoker. [emoji38]

That IS gross. Only thing that could have made it better was a crying baby nearby. Hope you remain healthy GGR.

[clarky.]

Nah, they spray freeze the surface first. Should be fine. Only 5ml into each knee.........god....




That's just gross.

Dear god, 5ml shit!

[clarky.]

It's going around over here as well. I stay out in the shop as much as possible, even at lunch. The lunchroom and cafeteria both sound like TB wards.

Hahaha not nice mate.

I was stuck on 4 hour flight next to a 6’3” dude that looked like a linebacker. He was a serial smoker and full of congestion - coughing, sneezing and blowing nose the entire time - all while taking a part of my seat space on a tiny spirit airlines seat. I turned off my air outlets and had to cover my mouth because cigarette smell on his clothes and skin. I was certain would be sick....thankfully NOT bc he was a smoker. [emoji38]

Man that sounds shit Girly, i know what you mean about the smell of ppl who smoke, it is horrid.

[Proximal]

Pull downs, machine rows, reverse flies, front & rear shrugs, a little abs. 2 WU sets each then 6x6. Felt REAL GOOD! Protein shake as I text in my car, then home to lunch and football

[clarky.]

Hi fellas/Girly, got Arms done.

Machine preacher 3 sets

Incline db curls 3 sets

Db preacher off back of bench 2 sets plus negatives

Db hammer curls 3 sets

Db skulls 3 sets

V bar tri pd 3 sets

V bar behind head tri ex

All 10-12 reps, good session.

[Proximal]

Press-downs, overhead rope cable extensions, dumbbell kickbacks, close grip bench. WU as needed, 6x6 each.

Haven’t been able to do the CG bench for a while now, felt really great.

Damn, I’m so pissed I did that BW and now have to just cruise on test only till I retest

[clarky.]

Press-downs, overhead rope cable extensions, dumbbell kickbacks, close grip bench. WU as needed, 6x6 each.

Haven’t been able to do the CG bench for a while now, felt really great.

Damn, I’m so pissed I did that BW and now have to just cruise on test only till I retest

Was your BW fucked up prox ?