**Marcus's HIT Dungeon**

[Bodacious]

when my insides give me grief, i will sometimes eat more simple carbs than normal. It just seems.to suit my stomach better.
Lol, your fire hasn't gone anywhere, big man. If anything it keeps spreading throughout this whole thread.

x2....

[NACH3]

Morning guys

I had a feeling something was a bit off ... I've had a migraine and sore throat(from praying to the porcelain throne) and the weather change bit me... Also, have a fvkin tooth that I musta grinded down to the damn root it's lighten my head up! Ugh! I'm resting today... Everytime I push forward when I know I shouldn't I get real sick(maybe missing a spleen has something to do with fighting these things off!

@ AG I love the D-ring attach especially for seated long bar rows... It fits my body better than the wide long bar!

Haz - your a big MFer!

[Bio-Active]

Morning guys I had a feeling something was a bit off ... I've had a migraine and sore throat(from praying to the porcelain throne) and the weather change bit me... Also, have a fvkin tooth that I musta grinded down to the damn root it's lighten my head up! Ugh! I'm resting today... Everytime I push forward when I know I shouldn't I get real sick(maybe missing a spleen has something to do with fighting these things off! @ AG I love the D-ring attach especially for seated long bar rows... It fits my body better than the wide long bar! Haz - your a big MFer!

get better soon friend... Rest up

[Sfla80]

Morning guys

I had a feeling something was a bit off ... I've had a migraine and sore throat(from praying to the porcelain throne) and the weather change bit me... Also, have a fvkin tooth that I musta grinded down to the damn root it's lighten my head up! Ugh! I'm resting today... Everytime I push forward when I know I shouldn't I get real sick(maybe missing a spleen has something to do with fighting these things off!

@ AG I love the D-ring attach especially for seated long bar rows... It fits my body better than the wide long bar!

Haz - your a big MFer!

Feel better nach.

[NACH3]

Thx guys! Hopefully it'll pass quickly!

[Bio-Active]

Thx guys! Hopefully it'll pass quickly!

it's always worst the first couple days... Your healthy and will get over it quickly

[BG]

Morning guys

I had a feeling something was a bit off ... I've had a migraine and sore throat(from praying to the porcelain throne) and the weather change bit me... Also, have a fvkin tooth that I musta grinded down to the damn root it's lighten my head up! Ugh! I'm resting today... Everytime I push forward when I know I shouldn't I get real sick(maybe missing a spleen has something to do with fighting these things off!

@ AG I love the D-ring attach especially for seated long bar rows... It fits my body better than the wide long bar!

Haz - your a big MFer!

Feel better, my wife has the sore throat thing right now.

[Bio-Active]

Prepping food for tomorrow and gonna go work arms at Noon.... Report back later

[Hazard]

Packing everything up and heading to Orlando today. Disney tomorrow :-)

Igi..... I hope ur ready. Let's plan a chest session so I can attempt the same workout. I want you typing a lengthy post about how you can't move
:-)

[Bodacious]

Morning guys

I had a feeling something was a bit off ... I've had a migraine and sore throat(from praying to the porcelain throne) and the weather change bit me... Also, have a fvkin tooth that I musta grinded down to the damn root it's lighten my head up! Ugh! I'm resting today... Everytime I push forward when I know I shouldn't I get real sick(maybe missing a spleen has something to do with fighting these things off!

@ AG I love the D-ring attach especially for seated long bar rows... It fits my body better than the wide long bar!

Haz - your a big MFer!

Get better soon big guy!!

You taking anything for either one??

[Bodacious]

Legs today. I chosed to pre exhaust them fvckers!!!

Leg Ext 2f 1w 9 plus 2F 1N

Leg Curls 2f 1w 12 plus 3F 1.5 N

Leg Press 2f 1w 7 DS 4 DS 4 DS 3

Straight Leg Deads 2F 1W 5 DS 3

Back Squats 275 felt like 405 I did 1F then 1W 6 and I was done.

Great workout. Legs was in fvcking pain. I think today was the closest I have gotten to true failure. Still have along way to go also. Its coming though. Shit was real today. Legs don't want to function now. Them fvckers!

Eating then off to work.

[Bio-Active]

Arms are so swollen can't hardly move.... I must have done it right. 30 minutes cardio and done

[clarky.]

Did bi's earlier very good session

Incline db curls 1 working 1 drop. **new weight**

Db preacher 1 working 1 drop

Drag curls 3 sets about 7-12 reps a set

Db hammer curls 1 working 1 drop

Cable curls 1 working 1 drop

Cardio 20min.

Great session my bi's were on fire skin stretching fvcking fire.

[Sfla80]

Nice sessions bod and clarky.

I'm about to be gearing up here soon myself.

Only issue is not sure what to hit.

Suppose to be chest but it's Monday. ....might just get shoulders in and start fresh

[Bodacious]

Thanks. Go give it hell!!

Nice sessions bod and clarky.

I'm about to be gearing up here soon myself.

Only issue is not sure what to hit.

Suppose to be chest but it's Monday. ....might just get shoulders in and start fresh

[Igifuno]

When my insides give me grief, I will sometimes eat more simple carbs than normal. It just seems.to suit my stomach better. LOL, your fire hasn't gone anywhere, big man. If anything it keeps spreading throughout this whole thread.

Well said and agreed. The fire lives in all of us.

[Igifuno]

Thx guys! Hopefully it'll pass quickly!

Feel better buddy.

[Igifuno]

Packing everything up and heading to Orlando today. Disney tomorrow :-) Igi..... I hope ur ready. Let's plan a chest session so I can attempt the same workout. I want you typing a lengthy post about how you can't move :-)

Getting ready for you brutha. I'm ready to get wrecked

Enjoy Disney and have fun. Legend has it, that there is a secret dirty Disney after hours club somewhere in the land of Disney but its invite only. If you find it, you'll see things you'll never forget. Just sayin'.

[Igifuno]

Headed in for arms tonight. Had a good day at work and finalized a few budgets. Getting closer to being done and the most stressful time of the year behind me.

[Sfla80]

Getting ready for you brutha. I'm ready to get wrecked

Enjoy Disney and have fun. Legend has it, that there is a secret dirty Disney after hours club somewhere in the land of Disney but its invite only. If you find it, you'll see things you'll never forget. Just sayin'.

<img src="http://forums.steroid.com/attachment.php?attachmentid=160616"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160617"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160618"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160619"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160620"/>

My kind of disney!

[Sfla80]

Just got back from shoulders

Felt great

Palms down pec/Dec

Seated bb press (very slow, holding on bottom of movement, just below chin for 3 seconds) dropped 2 times. But all light weight. Burn was amazing

Leaning dB laterals...slow as I could.

Reverse hammer strength press

Straight set cables behind back lateral into front raises

Rope pulls 2 drops

DB shrugs....tried nachs every db...but gym was way to busy. Got 85s-65s two sets

[Igifuno]

Sounds like a good session headed in for arms now and feel pretty pumped.

[Bio-Active]

Sounds like a good session headed in for arms now and feel pretty pumped.

Tear those arms up! Mine are still on fire

[almostgone]

Drinking a shake and then headed to the shop. Chest still feels like it is full of wallpaper paste and rattles/wheezes when I breathe but I feel like I have the energy to hit chest.

[Igifuno]

Get it done AG. Hope that clears quickly. Just had a great arm session. Got really light headed at the beginning of the session but I worked through it and had a good one.

[Sfla80]

Get it done AG. Hope that clears quickly. Just had a great arm session. Got really light headed at the beginning of the session but I worked through it and had a good one.

Igi why do u think u got light headed....I believe I saw u weren't 100% beforw....could that be why?

[Igifuno]

Igi why do u think u got light headed....I believe I saw u weren't 100% beforw....could that be why?

Could be. November was just a nightmare month for me (not like yours but with regard to gym and diet ) had a lot of stringent deadlines at work which threw me off and just struggled all month wth staying on top of it.

Haven't really worked HIT since the beginning of the month and went in there full force tonight so I'm sure that was a contributing factor.

Felt good though. Ate well today and cooking a late night rib eye and rice right now

[Igifuno]

How about you man how are you feeling?

[Hazard]

Could be. November was just a nightmare month for me (not like yours but with regard to gym and diet ) had a lot of stringent deadlines at work which threw me off and just struggled all month wth staying on top of it. Haven't really worked HIT since the beginning of the month and went in there full force tonight so I'm sure that was a contributing factor. Felt good though. Ate well today and cooking a late night rib eye and rice right now

Better get prepare for that chest assault this fri/sat :-)

[Igifuno]

Better get prepare for that chest assault this fri/sat :-)

Don't worry. No excuses. I'll be ready.

[almostgone]

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6,drop,3+,drop,3+,drop,3. New weight.
Incline press- 2 w/u, Work- 5+,drop,4+,drop,2+.
Flat flyes- 2 w/u, Work-5+,drop,4+,drop,,2+.
Flat press-1 w/u, Work-5+,drop,2+,drop,4+
Leaning flyes- set/side to failure
Wrist curls w/ dry bar- 1 set palms up to failure, 1 set palms down to failure

Think I did decent tonight, but really running short on air/energy. Once I get past legs and then arms, a nice pullback is in order.
41 minutes not including RC exercises and stretches.

[Igifuno]

Nice and intense for around 40 mins and new weight too..

Leaning flys?

[almostgone]

Nice and intense for around 40 mins and new weight too..

Leaning flys?

Yes sir. Kel posted them up a while back. Basically grab the upright of a rack, lean out @ ~ 15-20° from vertical. With a light-ish plate or d'bell in other hand, bring it it up and across the body towards the shoulder of the arm holding onto the rack. Big squeeze in pecs at the top of movement. Go to failure. Lather, rinse, repeat with the other arm.
It doesn't take much weight, especially after flyes and presses.
Sometimes I keep a hammer grip throughout the movement. Other times I will start rotating the wrist outwards about halfway through the move. Kind of move my arm like I'm "scooping" the weight up?
Makes a really good finisher/widowmaker.

Kind of like in this video:https://youtu.be/uH7wLU4ixVc

[clarky.]

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6,drop,3+,drop,3+,drop,3. New weight.
Incline press- 2 w/u, Work- 5+,drop,4+,drop,2+.
Flat flyes- 2 w/u, Work-5+,drop,4+,drop,,2+.
Flat press-1 w/u, Work-5+,drop,2+,drop,4+
Leaning flyes- set/side to failure
Wrist curls w/ dry bar- 1 set palms up to failure, 1 set palms down to failure

Think I did decent tonight, but really running short on air/energy. Once I get past legs and then arms, a nice pullback is in order.
41 minutes not including RC exercises and stretches.

Nice session AG.

[clarky.]

Morning guys and girls bi's are a bit sore stiff so good for a pullback. Tri's the night i think all depends how busy the gym is.
I'll report back later.

[Bio-Active]

Crushed legs this morning


Smith machine squats pause reps

Leg press same as above pause reps

Leg extensions

Leg curls

Weighted lunges

20 minutes cardio and done

[Igifuno]

Yes sir. Kel posted them up a while back. Basically grab the upright of a rack, lean out @ ~ 15-20° from vertical. With a light-ish plate or d'bell in other hand, bring it it up and across the body towards the shoulder of the arm holding onto the rack. Big squeeze in pecs at the top of movement. Go to failure. Lather, rinse, repeat with the other arm. It doesn't take much weight, especially after flyes and presses. Sometimes I keep a hammer grip throughout the movement. Other times I will start rotating the wrist outwards about halfway through the move. Kind of move my arm like I'm "scooping" the weight up? Makes a really good finisher/widowmaker. Kind of like in this video:Video Link: https://youtu.be/uH7wLU4ixVc

Wow.. Can't wait to try try this. Thx for the vid.

[Igifuno]

Crushed legs this morning Smith machine squats pause reps Leg press same as above pause reps Leg extensions Leg curls Weighted lunges 20 minutes cardio and done

Nice early intense session Bio. Back/traps for me later. Looking forward to it.

[Bio-Active]

Nice early intense session Bio. Back/traps for me later. Looking forward to it.

I work back tomorrow... One of my favorite muscle groups to work as my bi's get a great pump from it as the secondary muscle. Tear it up brother

[Sfla80]

Checking in guys.

Heading in for chest soon. Having a shake with coffee....