**Marcus's HIT Dungeon**

[IronClydes]

Went to a competition today and met Flex Lewis and Dana Linn Bailey. Killer performances and personalities!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[clarky.]

Went to a competition today and met Flex Lewis and Dana Linn Bailey. Killer performances and personalities!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

Nice

[NACH3]

Bis/tris today... Got BW(mids) in AM & gotta FAST(ugh)

Warm ups/stretching/RCs

1. Close grip bench(smith) 3 feels 2 working(305# 6/4) DD(275#/265# up from 275# working sets) RPs on drops

2. Standing DB Curls 2 feels 2 working DD

3. Skull Crushers(lying) 1 feel 2 working 1 drop RPs on all working/& drops

4. DB hammers 1 feel 1 working DD

5. Triangle Pushdowns 1 feel 1 working DD ALL RPs

6. Straight bar Cables/& Hammer strength preacher Negs(suppersetted) 3 working(this fvkin crushed/& finished me off)

7. Weighted dips 3 working to failure

That's it boys... Probly one of the best pumps yet... my whole arms are full of blood(like never b4)!

[Bio-Active]

Kicking butt Nach

Chest today

Wide grip presses

Reg presses

Dumbbells fly's

Peck deck superset incline press

40 minutes cardio

[Roger11]

Kicking butt Nach

Chest today

Wide grip presses

Reg presses

Dumbbells fly's

Peck deck superset incline press

40 minutes cardio

HEY bio-active, you leaning up mate or priming/cutting?

Reason i ask is because i see 40mins cardio. Normally what i do when im cutting/priming like right now.

[hawk14dl]

Played some softball today. Tweaked my knee, got it on ice as we speak.

[almostgone]

Made myself get in the shop today. Glad I did. Lift wasn't as intense as an all out lift, but my poundages were on par with where I was at before this last long break. Slowly getting over the crud.

Lower back and body stretching.
Crunches- 2 sets

Leg extensions 2 w/u, Work1-10,drop,Work2-7.5
Toe touches
Calf raises (leg press)- 2 w/u, Work1-11, drop, Work2-10
Seated calf raises- Work-15. I like these. Still finding my weight here. It really cuts back on the poundage needed to hit the muscle.
Hack-1 w/u, Work-6
Toe touches
Leg press- 2 w/u, Work1-7, drop, Work2-8
Power thrust-Work1-6, drop, Work2-8
Leg curl-10.5

48 minutes not including stretches and crunches.

[NACH3]

Looks and sounds like a good one AG!

Glad to see your back, as I'm sure your loving it as well(better)

[clarky.]

Ok just back from physio and she thinks it my right pec that is giving me the bother she said where it tendons join to the shoulder it is very tight. And i need to do some ex for my posture as my shoulders sit forward a bit kel has mentioned this before how it's a must to keep on top off these muscles to pull the shoulders back.

So i'll do these and see how it goes. It's mad though i only get pain when doing front/side raises and db flys and some pain when doing RC ex.

[almostgone]

Glad you have a diagnosis, Clarky. As much tie in as there is between the pec and anterior head, I can see how it would be difficult to pinpoint the issue. Best wishes for improvement and recovery!

[zempey]

Back at it today with a back workout, took most of last week off.

Chins: 4 sets to failure

Hammer strength row: 3 working

Pull downs: 3 working

DY row: 3 working

Kept it moderate, weights were still good but didn't push all out. Going to get back on track with diet and training, my leg is feeling better now too. I think the 2 week break did my body some good, gave me some time to heal and my joints time to recover, now it's time to tear it up again.

[NACH3]

Just got my mids(BW) done... Results will be in 2-3 days... Will post them up!

Clarky, best of luck moving forward

[kelkel]

Heading to the dungeon. Be damn nice to have a training partner just once in a dozen years......oh well, not that it matters, just bitching.

[Bio-Active]

Heading off to do arms now

[clarky.]

I had a lazy ehh a mean a rest day the day lol ma back is still a wee bit tender but ma traps are still fried really sore. Bi's for me next should be the mora but don't know if i'll have time if not it will be wed.

[scotty51312]

this thread has become epic! Recently moved to the middle of the Mojave desert and haven't had decent internet access till now. Glad to see everyone is still checking in. More updates to follow

[clarky.]

HAS become epic scotty ???? It's been epic from the first post

[Bio-Active]

HEY bio-active, you leaning up mate or priming/cutting? Reason i ask is because i see 40mins cardio. Normally what i do when im cutting/priming like right now.

I do low intensity cardio just walking on the treadmill keeping heart rate below 130 Bpm. I am working towards 6% for my spring summer cut

[DCI]

Been missing for the last few days. Some great posts over the weekend.

Going back into a heavy push again in the gym tonight is chest so fed now and having a coffee pre gym

[DCI]

So did chest tonight the usual rc warm ups etc

Then into heavy incline benching one feel set into one heavy set and one drop blood was pumping hard felt great.

Flat same as above and decline was the same too really pushed hard which was great cos after the deload week I was looking forward to putting my body understrain.

Then yates style flat flies very hard earned reps here with a decent dropset. Sweat was pumping hard.

One cool thing though one of the bigger guys in the gym successful bber over here came over to me and my gym partner saying we were moving some good weight and volume ha felt cool cos compared to his physique I wouldnt be shit really cool guy tk chat to too

[Bio-Active]

So did chest tonight the usual rc warm ups etc Then into heavy incline benching one feel set into one heavy set and one drop blood was pumping hard felt great. Flat same as above and decline was the same too really pushed hard which was great cos after the deload week I was looking forward to putting my body understrain. Then yates style flat flies very hard earned reps here with a decent dropset. Sweat was pumping hard. One cool thing though one of the bigger guys in the gym successful bber over here came over to me and my gym partner saying we were moving some good weight and volume ha felt cool cos compared to his physique I wouldnt be shit really cool guy tk chat to too

nice work brother! I had an intense arm workout. Kinda like you it was one of those days were I hit a groove. My shoulders were even swollen from training arms. Had a guy come up to me and ask how to get your shoulders to look like that. I told him I wasn't even working them today and to come back tomorrow and I would show him. Lmao

[Sfla80]

Been awhile guys, I don't think I missed a posted workout except for Fridays shoulders but honestly was a shit workout....and missed arms sunday because played on my brothers softball team since they were short. It was fun but we got our asses kicked lol. Would love to join a league.

Back today.

wide grip pull downs 3 warms 1 feel, 2 working DD

Tbar rows. 1 feel 2 working DD

Hammer strength low pully same as above

Under hand pull downs super set into standing straight arm pull downs

And finally did Dorian style deads to finish....will be switching every other week....deads then hypers.

Felt great.....next cycle just came in the mail.....starting tmorrow. Not sure if im going to log, or just continue here. Pumped for this.

[hawk14dl]

Chest/ tris today.

Still doing 5/3/1 for power lifting on chest. Haven't missed on a session yet.

Did a single at the end of the session. Got 250lbs. My goal is to bench 300 by my 30th birthday (October). So I'm pretty pumped, 250 is a new max for me

[kelkel]

Nice work Hawk.

[almostgone]

Legs are complaining today (especially calf muscles) so yesterday was a good lift. Have some yard work to do in the morning after work, but will try to squeeze in a lift tomorrow evening.

[GirlyGymRat]

Heading to the dungeon. Be damn nice to have a training partner just once in a dozen years......oh well, not that it matters, just bitching.

Hmmmm. What kind of training partner?

So I am at the gym and nice fella asks me how I am doing. Small talk and I ask him the same. Says er ok. I said he didn't convince me. He spills that he started banging his training partner and now she is back to friends only. He thinks he needs to leave the gym since she is still there. His buddy said he'll no! You stay and ignore her.

Ever since I see them side by side doing cardio.

R u sure you want training partner drama????

[GirlyGymRat]

Ok just back from physio and she thinks it my right pec that is giving me the bother she said where it tendons join to the shoulder it is very tight. And i need to do some ex for my posture as my shoulders sit forward a bit kel has mentioned this before how it's a must to keep on top off these muscles to pull the shoulders back. So i'll do these and see how it goes. It's mad though i only get pain when doing front/side raises and db flys and some pain when doing RC ex.

My chest muscles were stronger then my back and pulling shoulders forward. Then I starting working my back. My massage therapist says it's working.

[GirlyGymRat]

Legs are complaining today (especially calf muscles) so yesterday was a good lift. Have some yard work to do in the morning after work, but will try to squeeze in a lift tomorrow evening.

My calf muscles complain about my heels everyday!

[DCI]

nice work brother! I had an intense arm workout. Kinda like you it was one of those days were I hit a groove. My shoulders were even swollen from training arms. Had a guy come up to me and ask how to get your shoulders to look like that. I told him I wasn't even working them today and to come back tomorrow and I would show him. Lmao

Holy shit thats crazy haha good job.

Yeh its cool to get those comments makes you feel all the effort is worth it.

[NACH3]

Going in to do chest this am(depending on what's more available) so I can do my thing... That fasting(for my BW) really hit me yesterday. Was very tiered... So got some more food in me and lookin forward to my session... Will post it when done

[zempey]

Great session today, chest felt strong and rc's felt rested and fresh.

Db press: 2 warm, 1 feel, 2 working 1 drop. Got the 125's up for 2 sets today, felt great with good control.

Incl press: 1 feel, 3 working.

Incl fly: 2 feel, 1 working.

Hammer decline: 3 working.

Pec dec: 3 working with the stack.

Dips: 12, 12.

All in all it was a good session, my joints felt good and had good control of the weights today, felt strong. Rest day tomorrow, might go in for some cardio, depends on my knee, it is still a bit sore.

[NACH3]

Chest this am fellas! Everyone and there Mom was doing back lol

Warm up stretching, RCs, lateral raises(fronts & sides)

1. Smith incline 3 feels 2 working(PB @ 305 for 6/4) Trip Drop w/forces

2. DB flat bench 1 feel 2 working 1 drop w/forces(first time w/DBs used the 100s and felt real good/& controlled)

3. Cable flies high/mid/low suppersetted 3 working til failure

4. Decline hammer strength 1 working DD

5. Standing DB flies(really like these AG/Kel) 2 working(8-10) 1 drop

6. Suppersetted pec deck/and hammer strength flat to burn out 2 working(neutral/reg grip X 20+) pec deck 12-15

ABS/20min elliptical @ under 130bpm

Totally spent by the time I got to my last two exercises... And Took the advice and went to smith and DBs for RCs sake and like it!!! One of those days(in the fvkin zone). Forgot to post my ABS/brief cardio

[kelkel]

Hmmmm. What kind of training partner?

So I am at the gym and nice fella asks me how I am doing. Small talk and I ask him the same. Says er ok. I said he didn't convince me. He spills that he started banging his training partner and now she is back to friends only. He thinks he needs to leave the gym since she is still there. His buddy said he'll no! You stay and ignore her.

Ever since I see them side by side doing cardio.

R u sure you want training partner drama????

Maybe I'll just stick to my basement with the cat, crickets and the occasional thousand legger thing...

[Hazard]

Maybe I'll just stick to my basement with the cat, crickets and the occasional thousand legger thing...

Silverfish..... Hate those things. Get em in mine too lol

[EquilibriumZ]

Silverfish..... Hate those things. Get em in mine too lol

Silverfish has few legs, kel is talking about his human centipede

[almostgone]

My calf muscles complain about my heels everyday!

I never have understood how you ladies walk around in those things, but I promise that we men greatly appreciate it.

[scotty51312]

So yesterday was leg day.

I haven't posted in a while. I tore my calf muscle in november, had surgery to repair it. Its been a long slow process. Take care of those calf muscles guys.

Leg routine was:

3 sets box squats to 12 inch jump box 8 reps each 225lbs
3 sets leg press 12 reps 8 plates
3 sets extension/curl supersets
6 sets calf raises on leg press
30 minutes treadmill 3mph at 15 degrees

I'd say I'm about 70% back to where i was. Lack of good facilities here in the desert has forced me to start slowly turning my garage into my gym. More to follow

[NACH3]

Silverfish..... Hate those things. Get em in mine too lol

Man I had one of those come up my drain(in the bathtub one time) freaked me the fvk out... lol

[DCI]

Back tonight, just had food and coffee gym in an hr

[kelkel]

So yesterday was leg day.

I haven't posted in a while. I tore my calf muscle in november, had surgery to repair it. Its been a long slow process. Take care of those calf muscles guys.

Explain that one a bit more if you don't mind Scotty!