**Marcus's HIT Dungeon**

[kelkel]

Chest, Bi's and Tri's for me today.

Inclines on smith: 2 working, drop on last
Superset flys and incline dumbells. 2 sets. Last set of presses killed me.

Tried some bicep work real light to see how it would feel with this friggen bicep strain I got going on. Was able to do some light cable curls with a cambered grip. I was thrilled at this. Must have done 5 sets of maybe 15-20 reps as I didn't think I'd be able to do anything else. Fortunately I was able to do a few light sets of dumbell curls. Quite happy with this even though it's irritated a bit now. As I type this I've got and ice pack on it and the Voltaren Gel just dried a bit ago....

Pushdowns. 2 heavy with pause at full lockout. Drop on last
Cable dips: 2 sets, 12 ish reps
Dumbell over-head extensions. 2 sets, moderate rep

Was able to make an appt today with a sports med doc in my area for Friday to take a look. We'll see.

[almostgone]

Mixing up a shake.

[almostgone]

Not too bad tonight. L. shoulder is still being a wuss, but I know it takes time to heal. Think I may move my triceps behind biceps and put close grip presses towards the end. Still in pullback mode, but will start going full bore HIT on some parts soon.

RC band exercises
Close grip Smythe presses- 2 w/u. Work1-4, drop a little weight, Work 2- 6 reps, drop some more weight, Work3-6 reps, dropped just a tad more weight, Work 4- 7 reps.
Triceps pressdown w/ straight bar- 2 w/u, Work-6 good reps. Superset these with EZ curl skullcrushers- Work- 6 good reps.
Triceps felt nice and done so I moved on to biceps.
Preacher curls - 2 w/u. Work1- 7+ reps/side, grabbed a lighter bell and some water. Work2-6 reps.
Seated CC- Work 1- 7 reps, grab a lighter bell, Work2- 5 reps.
CG cable curls with a slow 5 count positive and negative- Work1-7, drop a little more weight, Work 2- 9 nice reps.
Incline d'bell curls (these were rough. Weight was down embarrassingly low.)- Work- 4 reps per side.

43 minutes and I swear I was moving pretty dang fast with little rest.

[Capebuffalo]

Good morning Marcus Ag Nacho Song and D-
Still no gym but more work. Tomorrow should be slower and I can get to the gym.

[NACH3]

Morning Marcus, AG, Cape, Song, D and all you other heathens!

Legs are sore as fuk - chest/bis for me today! I'm baaaaaccckkk ready to tear a new arse in the iron!

Everyone have a badass day!

[AKD_FitChick]

Morning men and ladies of the dungeon!!

Love seeing your lifts Kel!

Killed back this morning! Warning pyramiding every lift pretty much. Post in a bit!

I went in telling myself "2 weeks before pullback, give it everything! ". F'ck yeah!


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[songdog]

Good morning Marcus Nach Cape Ag D Clarky and the rest of you hitters.Going to be a nice warm sunny day out today

[NACH3]

Chest bis - was weaker than I planned - not a good nights sleep but managed some decent weights - dropped my low dose deca deca and started tri Tren 200

-- smith incline press
Pyramided up to 295 135/185/245/275/295
1w(295) 6 drop275 3 drop 245 4 all racked short to failure

-- DB incline flys
2w 7 - 20sec break 5ish all slow and controlled squeezing hard at top

-- hammer strength incline press
1w(3+25 aside) 6+partials drop(3aside) 4+ partials drop(2aside) paused reps 3/4

-- decline hammer strength
1w(4aside) 5 drop(3aside) 3+ drop(2aside) 5 all partials to failure

-- cable incline flys
3w

-- pecdeck seated sideways for upper inner
2w higher reps hard squeeze

-- Incline curls
1w drop Boy was failure was hit loving these

-- preachers - one arm/than both = 1w
2w unilaterally + finished each working set w/both arms -- major pump

-- hammer curls
1w DD

-- CG cable curls
1w DD

DONE ✅ 40min

Start date arms are growing goals = thickness & 10%BF or less or bust... strength + progressive overload

[AKD_FitChick]

Chest bis - was weaker than I planned - not a good nights sleep but managed some decent weights - dropped my low dose deca deca and started tri Tren 200

-- smith incline press
Pyramided up to 295 135/185/245/275/295
1w(295) 6 drop275 3 drop 245 4 all racked short to failure

-- DB incline flys
2w 7 - 20sec break 5ish all slow and controlled squeezing hard at top

-- hammer strength incline press
1w(3+25 aside) 6+partials drop(3aside) 4+ partials drop(2aside) paused reps 3/4

-- decline hammer strength
1w(4aside) 5 drop(3aside) 3+ drop(2aside) 5 all partials to failure

-- cable incline flys
3w

-- pecdeck seated sideways for upper inner
2w higher reps hard squeeze

-- Incline curls
1w drop Boy was failure was hit loving these

-- preachers - one arm/than both = 1w
2w unilaterally + finished each working set w/both arms -- major pump

-- hammer curls
1w DD

-- CG cable curls
1w DD

DONE [emoji736] 40min

Start date arms are growing goals = thickness & 10%BF or less or bust... strength + progressive overload

Dang nach!!! Nice arms buddy!!!

Always killing it!


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[NACH3]

Dang nach!!! Nice arms buddy!!!

Always killing it!


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Thanks D - & I'm certainly trying my best!!!

[AKD_FitChick]

Okay guys!!!!

Back DAY in DA' House! LOL

H&S High Row SS Side H&S Lats
warm
2 working
1 drop

One Arm H&S High super close to side
warm
pyramid up 3 and down three with a high on each side of 110lbs per arm

Pull Down Cable to front (closegrip, underhand) SS facepulls
warm
pyramid up 3x and down 3x high of

Wide Grip Pull Cable Pull down SS wide grip kneel leaning rows
warm
pyramid 3x up 3x down high kneel rows 190lbs. 1 plate from whole rack.....I love the wide grip kneeling.....on last phase I did close grip

Seated Rows Dring
pyramid 2x up and down

Lat One Arm Cable Pull down each side, Dring (how do I explain this. starting at a V, then pulling in and holding tight rings closes to body (FULL LATS)
Pyramid up 3x down 3x high of 115lbs per arm NEW PB

Pulls up assisted to failure

ABS then OUT

under 60min.

and that's how it's done today for this girl!!!!

[marcus300]

Evening boys and girls

Very busy so can't post much but reading. You lot are leaving me behind.

[MuscleScience]

I mean in theory your pressing but I do much more accessory work and press once with shoulders on the smith due to ROM issues...

If you think of the biomechanics of how the back moves and the shoulders I'd think you'd benefit more from a back(first) delts second - but just one exercise for yiur MediCal's fronts and rears I actually like doing a s/s with 2 or a tri set and have zero break and just go to failure then press last... same effect as pressing first with less risk of injury...

let's just keep going back and forth and see what sticks

Edit- I also do traps first on delt day and I go heavy it's helped pull my shoulder back too!

I do rear delts with back usually. One reason I break shoulders from the back and this may seem of no consequence but is something I picked up from powerlifting. The upper body and limbs are supplied my the ventral rami of the spinal nerves where as the back is supplied by the dorsal rami. I split it up this way as a way to avoid CNS burnout and during training, to have one part of the nervous system primed. I don't know if it matters or not but makes me feel better. Lol

[clarky.]

Hi Fellas/Ladies, did shoulders earlier. Simple but good, weight down a tad, I really think it's PB time again.

Seated press 3 sets (smith)

Standing db side raises 4 sets

Rev pec dec 2 sets

Rev db fly 3 sets

Cardio 10 min fast, x trainer

Then home one hour walk with mrs.

I know i know, not HIT but yous know i change it on PB, It works for me as i just turn it on its head for a change. So yes PB time for me.

[Bio-Active]

Afternoon hitters hitting legs tonight can't wait !!

[Capebuffalo]

Hi Fellas/Ladies, did shoulders earlier. Simple but good, weight down a tad, I really think it's PB time again.

Seated press 3 sets (smith)

Standing db side raises 4 sets

Rev pec dec 2 sets

Rev db fly 3 sets

Cardio 10 min fast, x trainer

Then home one hour walk with mrs.

I know i know, not HIT but yous know i change it on PB, It works for me as i just turn it on its head for a change. So yes PB time for me.

Cardio. Is that Spanish?

[Capebuffalo]

Afternoon hitters hitting legs tonight can't wait !!

Back with a vengeance. I like it.

[AKD_FitChick]

Hi Fellas/Ladies, did shoulders earlier. Simple but good, weight down a tad, I really think it's PB time again.

Seated press 3 sets (smith)

Standing db side raises 4 sets

Rev pec dec 2 sets

Rev db fly 3 sets

Cardio 10 min fast, x trainer

Then home one hour walk with mrs.

I know i know, not HIT but yous know i change it on PB, It works for me as i just turn it on its head for a change. So yes PB time for me.

It works great!!! You still kill it! I love that you are your wife take walks together all the time.


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[Capebuffalo]

I don't give a damn. I'm going to the gym tomorrow.
Mega chest day is in order.

[Sfla80]

What's up everyone. Had one hell of a busy weekend. Mother's Day was absolutely insane busy. Almost broke records with sales.

Hit shoulders yesterday pretty good.

Today was wedding anniversary, so cooked up some good food after hitting back tonight.

High pully hammer strength 3f 2w

Low pully 2w dd

Hammer strength tbar bar under hand grip 2w

Under hand grip pull down 2w dd

Behind head pd 2 set.

Was in a rush to cook. But good session.

Here's dinner














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[Capebuffalo]

What's up everyone. Had one hell of a busy weekend. Mother's Day was absolutely insane busy. Almost broke records with sales.

Hit shoulders yesterday pretty good.

Today was wedding anniversary, so cooked up some good food after hitting back tonight.

High pully hammer strength 3f 2w

Low pully 2w dd

Hammer strength tbar bar under hand grip 2w

Under hand grip pull down 2w dd

Behind head pd 2 set.

Was in a rush to cook. But good session.

Here's dinner














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Beef Wellington on the grill?

Just wrapped in phylo?

Rare.

[kelkel]

Then home one hour walk with mrs..

I see you apparently still get lost if you walk by yourself?

[Sfla80]

Beef Wellington on the grill?

Just wrapped in phylo?

Rare.

Beef Wellington, I broiled it, the wrapped in prosciutto. The puff pastry.

Baked in oven.

Yes I would say rare plus. It really needed another 5-8 minutes. But I had 6 people people staring at me waiting for dinner. So it was either eat it rare or don't it at that point


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[almostgone]

Hi Fellas/Ladies, did shoulders earlier. Simple but good, weight down a tad, I really think it's PB time again.

Seated press 3 sets (smith)

Standing db side raises 4 sets

Rev pec dec 2 sets

Rev db fly 3 sets

Cardio 10 min fast, x trainer

Then home one hour walk with mrs.

I know i know, not HIT but yous know i change it on PB, It works for me as i just turn it on its head for a change. So yes PB time for me.

Definitely gotta get those pullbacks. It's good for you!

[clarky.]

I see you apparently still get lost if you walk by yourself?

Bahahahahaha, Aww kel never seen that one lmfao.

[clarky.]

Definitely gotta get those pullbacks. It's good for you!

It's defo time mate.

[clarky.]

Morning Fellas/Ladies, shoulders a wee tad sore this morning. Off to work running wee tad late, report back the night.

[NACH3]

Morning Marcus, AG, Clarky, Cape, Song, D and all the rest of you HITers!

I'm sore from head to toe it feels great! maybe a day off or back!

Kickass everyone!

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

Hoping for chest this am.

[AKD_FitChick]

Morning Marcus, AG, Clarky, Cape, Song, D and all the rest of you HITers!

I'm sore from head to toe it feels great! maybe a day off or back!

Kickass everyone!

I root for back lol!!




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[AKD_FitChick]

Good morning Marcus, Clarky, Cape, Nach, AG, Song and anyone else that likes to leave it all on the gym floor......

My lats are feeling it today.....it's such a good feel! When I can feel those muscles fire up, man it drives me even more.

Wide awake laying in bed 2am.....




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[AKD_FitChick]

Morning Marcus Clarky Ag Nacho Song and D-

Hoping for chest this am.

Get it Cape!!!! Dig out some time!


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[NACH3]

I root for back lol!!




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Me too! lol I'll be hitting something that's for sure! I'm up can't sleep already eating and bloated as fuk lol

[Capebuffalo]

Good morning Marcus, Clarky, Cape, Nach, AG, Song and anyone else that likes to leave it all on the gym floor......

My lats are feeling it today.....it's such a good feel! When I can feel those muscles fire up, man it drives me even more.

Wide awake laying in bed 2am.....




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Why you up at 2:46 am?

[NACH3]

Why you up at 2:46 am?

It's called cycling

[AKD_FitChick]

Me too! lol I'll be hitting something that's for sure! I'm up can't sleep already eating and bloated as fuk lol

Ha ha!!! I am wide awake too! Although I am about 2 hrs behind you right?

I am thinking gym at 3 am, why not, lol!


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[AKD_FitChick]

Why you up at 2:46 am?

You know me, sleep issues.... damn cortisol spikes!

Dr changed my doses on meds last labs and my body is adjusting still. After this cycle I will retest to see if by chance the var effected my FT3 or FT4 and my cortisol levels.

So alas I am up!

Or I am just so eager to be here with you all!!!


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[NACH3]

Ha ha!!! I am wide awake too! Although I am about 2 hrs behind you right?

I am thinking gym at 3 am, why not, lol!


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3 hrs... east coast used to live in the East bay in cali

[NACH3]

I root for back lol!!




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It sure will stretch my pecs out that's for damn sure! Lol

[Capebuffalo]

Like Randy The Macho Man says Oooohh Yeah!!

Smith Incline 5 sets 10 reps each

Single DB incline 5 sets 10 reps each

Cable cross over 5 drop sets 10 reps each