**Marcus's HIT Dungeon**

[Sfla80]

Arms yesterday today legs.

Close grip bench
Incline skulls
reverse pull downs.
Rope pull downs

Db Curls, Straight no twist, (movement of the straight bar).
Incline db curls straight set in preacher curls
Finished with iso db


Tonight will be legs:

Thinking:

Squats
press or Vsquat depends on how busy it is.
Extensions
stiff deads leg curls
sitting calve raise

[Capebuffalo]

I'm hoping you're not asking me....

If yes then I'm askin. If no of corse not.

NO.

[Giggle]

Hi Marcus -
I spent a year or so pursuing an advanced certification for work and cut back on my training. For the last few months I've been working real hard to get back some of my size and strength. I am on a cut right now and it seems like another few weeks and it will be done.
I've competed in bodybuilding for a few years, but was more successful with powerlifting (Masters only). I'm actually pretty small, but I compete real well in the Masters.

I do understand it when you say you like to turn heads! I love to look and feel strong and healthy. I know at my age I need to work like a crazy girl in the gym in order to make changes. AND eat right, and do everything right, it seems.
So that's why I love your thread. Actually I already see some improvements - shoulders are a tad rounder, biceps show a little. Now next goal is I need to bring up my legs.

Giggle, what are your short and long term goals if you don't mind me asking?

[marcus300]

Hi Marcus -
I spent a year or so pursuing an advanced certification for work and cut back on my training. For the last few months I've been working real hard to get back some of my size and strength. I am on a cut right now and it seems like another few weeks and it will be done.
I've competed in bodybuilding for a few years, but was more successful with powerlifting (Masters only). I'm actually pretty small, but I compete real well in the Masters.

I do understand it when you say you like to turn heads! I love to look and feel strong and healthy. I know at my age I need to work like a crazy girl in the gym in order to make changes. AND eat right, and do everything right, it seems.
So that's why I love your thread. Actually I already see some improvements - shoulders are a tad rounder, biceps show a little. Now next goal is I need to bring up my legs.

Well done on your achievements its nice to have a bit mire insight into your goals

keep us posted on some of your workouts would be great to see them

[Hazard]

Here I lay..... Unable to sleep yet tired as hell. I'm in the mood to lift tho lol. Can't wait to bang it out tmrw

[marcus300]

Arms yesterday today legs.

Close grip bench
Incline skulls
reverse pull downs.
Rope pull downs

Db Curls, Straight no twist, (movement of the straight bar).
Incline db curls straight set in preacher curls
Finished with iso db


Tonight will be legs:

Thinking:

Squats
press or Vsquat depends on how busy it is.
Extensions
stiff deads leg curls
sitting calve raise

Looking good

[marcus300]

Shoulders and cardio tonight:

Started with rotor warm ups and light pressing warm up, then into the pain and swaet zone.

Db shoulder pressing for two hard slow sets of 110lb db's really was tough tonight, but rallied through it to burst my shoulders. Then dropped to 55lb dbs and burst some more the pain and shoulder muscles rushing blood dyg deep to kept going was class.

Then onto plates really pushed through the pain then repped them slow and hard was unreal

The front raises really stepped this up to heavy to push the boundaries was great really felt the pain and blood rush

Then side raises again same as above

Bb shrugs this is only something I've incorperated in the last week but since really concentrating the mind muscle connection this is one of my new fav exervises, i do love db shrugging but this is a nice new burn.

Cardio flat out and felt great

Looks like a decent workout DCI

[DCI]

I'm paying for it now lol lots of lovely pain

[marcus300]

I'm paying for it now lol lots of lovely pain

There is a fine line between pleasure and pain

[DCI]

Lol, I won't say anymore than that lol

[Java Man]

Get a room you two.

[DCI]

Lol. JM need to have a warehouse for Marcus lol

[Java Man]

Lol. JM need to have a warehouse for Marcus lol

No worries. He has a medieval dungeon.

[Giggle]

Thanks!
I've been posting them in a thread in the Nutrition section, for accountability. But I can sure post here for some of the really good ones.
I think, as a girl, we never really knew how HARD you have to work and strive with every fiber, to make changes in muscular density or strength. Hopefully it will help other girls who are reading.
This is what I tell other girls in the gym - don't be afraid to feel like you're killing yourself, like sweat should be rolling off you sometimes, and your muscles are shakey coming out of the gym. Try to make that hour or so like a battle, where there can only be one winner, and it is YOU!
As far as achievements go, I'm still on Powerlifting Watch's "Best of the Best" listing for my age and weight, so that makes me happy. I just want to get back to those numbers again.

Well done on your achievements its nice to have a bit mire insight into your goals

keep us posted on some of your workouts would be great to see them

[Java Man]

Giggle:

Right? Tell them to work out like a man. Seriously. There is no such thing as effeminate lifting. It's hard, brutal, smelly, dirty, sweaty. Can't be afraid to get nasty in the gym!

[DCI]

No worries. He has a medieval dungeon.

No way can on comment on the above and come out fashionable lol

[Capebuffalo]

There is a fine line between pleasure and pain

Usually a $500 difference in my experience.

[Capebuffalo]

Leg day. Woke up fired up. Went to work first as usual to unlock the doors and get everyone started. Looked over yesterday's projects. Not happy. Had to jump in and start redoing things that should be done, gym clothes and all. 2 hrs later I'm where I should have been at close yesterday. No gym today. Sometimes I just dislike people. Ahhh. Anyway my vent. There is always tomorrow. On a brighter note I'm going to get my tattoo hopefully finished today. 11 hrs so far. 3-4 hrs more should do it.

[DCI]

Useless its legs for me too, first time mid week so was hoping for someone to challenge lol

[marcus300]

Great back workout, not going to go into detail like I normally do but I am going to give you some insight into what I did for BB rows

Started to warm and do some stretching, there wasn't many people in the gym but the small few who were in were looking over watching me warm up. This made me feel good that I had an audience. I walked over to the BB row and started to pound some light ones out squeezing my lats and pulling my elbows as far back as possible, I was driving the bar into my lower abs with ease. I started to put some weight on and I was still doing warm ups and trying to judge what weight I was going to attack my back with. I strapped myself to the bar and started rowing, my upper body was completely stationary and I could feel my back tighten up and contract with every rep, this was a good weight and it felt easy. I did another set and increased the weight and banged 10 reps out easy I knew there was more in the tank and I was thinking what could I do for my working set.

I sat down on a bench close to the BB and started to get into the zone, I blocked everything out of my mind and said to my inner self your going to push 8 reps out with a heavy weight than you have been doing in good strict form, I shouted to myself inside " I am not going to fail" I stood up and loaded the bar with the plates and while I was doing this I was constantly thinking to myself this is easy, this is how you build muscle, this is what it takes I am feeling strong, feeling good so use how you feel and break some records. I took a sip of water from my bottle and started to strap myself to the bar.

Once I was fully strapped to the bar I looked into the mirror in front of me and started to think about things what get me angry, this is easy for me to do I've done it so many times. Within 30 seconds I was feeling the adrenalin flowing and the hairs on the back of my head were standing on end, I could see guys in the gym through the mirror watching me and talking about me. I couldn't hear anything my earing had gone, I was totally zoned into this working set. I tightened my straps so they were pulling on my wrists and I got a firm hold. Inside I wanted to hurt people, I wanted to cause damage, I wanted the pain inside me what I was feeling and thinking about to go away. I lifted the weight breathing fast and I started to row. The weight was heavy but it felt easy to rep with, I started to pant heavy for oxygen and I was pulling that bar with all my back muscles into my waist while keeping a slight arch in my back to feel every contraction, my back felt on fire my face started to show pain on my 6th rep but I pounded another 2 reps out, the last one my form went but still managed to complete the set. Its been a few months since ive done this weight and that was when I was on gear.

I racked the bar and sat down, my nerves endings were tingling all over my body, the circulation to my hands had gone due the wrist straps stopping the blood flowing, I downed a load of water and my earing started to come back and I could hear the music again in the gym and I thought that's how you do it, that's how you row and that's how you build slabs of tissue on your back. Job done and I moved onto another movement.

[DCI]

Now thats some fcking motivation

[kelkel]

Thanks!
I've been posting them in a thread in the Nutrition section, for accountability. But I can sure post here for some of the really good ones.
I think, as a girl, we never really knew how HARD you have to work and strive with every fiber, to make changes in muscular density or strength. Hopefully it will help other girls who are reading.
This is what I tell other girls in the gym - don't be afraid to feel like you're killing yourself, like sweat should be rolling off you sometimes, and your muscles are shakey coming out of the gym. Try to make that hour or so like a battle, where there can only be one winner, and it is YOU!
As far as achievements go, I'm still on Powerlifting Watch's "Best of the Best" listing for my age and weight, so that makes me happy. I just want to get back to those numbers again.

That's cool stuff Giggle.

[kelkel]

Great back workout, not going to go into detail like I normally do but I am going to give you some insight into what I did for BB rows

Started to warm and do some stretching, there wasn't many people in the gym but the small few who were in were looking over watching me warm up. This made me feel good that I had an audience. I walked over to the BB row and started to pound some light ones out squeezing my lats and pulling my elbows as far back as possible, I was driving the bar into my lower abs with ease. I started to put some weight on and I was still doing warm ups and trying to judge what weight I was going to attack my back with. I strapped myself to the bar and started rowing, my upper body was completely stationary and I could feel my back tighten up and contract with every rep, this was a good weight and it felt easy. I did another set and increased the weight and banged 10 reps out easy I knew there was more in the tank and I was thinking what could I do for my working set.

I sat down on a bench close to the BB and started to get into the zone, I blocked everything out of my mind and said to my inner self your going to push 8 reps out with a heavy weight than you have been doing in good strict form, I shouted to myself inside " I am not going to fail" I stood up and loaded the bar with the plates and while I was doing this I was constantly thinking to myself this is easy, this is how you build muscle, this is what it takes I am feeling strong, feeling good so use how you feel and break some records. I took a sip of water from my bottle and started to strap myself to the bar.

Once I was fully strapped to the bar I looked into the mirror in front of me and started to think about things what get me angry, this is easy for me to do I've done it so many times. Within 30 seconds I was feeling the adrenalin flowing and the hairs on the back of my head were standing on end, I could see guys in the gym through the mirror watching me and talking about me. I couldn't hear anything my earing had gone, I was totally zoned into this working set. I tightened my straps so they were pulling on my wrists and I got a firm hold. Inside I wanted to hurt people, I wanted to cause damage, I wanted the pain inside me what I was feeling and thinking about to go away. I lifted the weight breathing fast and I started to row. The weight was heavy but it felt easy to rep with, I started to pant heavy for oxygen and I was pulling that bar with all my back muscles into my waist while keeping a slight arch in my back to feel every contraction, my back felt on fire my face started to show pain on my 6th rep but I pounded another 2 reps out, the last one my form went but still managed to complete the set. Its been a few months since ive done this weight and that was when I was on gear.

I racked the bar and sat down, my nerves endings were tingling all over my body, the circulation to my hands had gone due the wrist straps stopping the blood flowing, I downed a load of water and my earing started to come back and I could hear the music again in the gym and I thought that's how you do it, that's how you row and that's how you build slabs of tissue on your back. Job done and I moved onto another movement.

Great synopsis of the proper mentality needed for a set. From start to finish.

[kelkel]

Yesterday's chest and arms:

After warm-ups:

Chest:

Inclines: One straight heavy. One with double drop.
Flat's: One set with RP and drop
Flyes: Two sets. Last with drop.

Bi's:

Preacher's: Two sets. Last with double drop
Barbell's: Two sets. Last with RP
Incline dumbell: One killer set. Full extension and contraction. These hurt if you do them correctly.

Triceps:

Pushdowns: One with double drop
Skull crushers: Two sets, straight
Reverse Dips: Two sets, straight

Some pages back guys were talking about triceps so I took a pic. Should have flexed harder but my phone's a pain in the ass and took forever to snap:

[Capebuffalo]

Great back workout, not going to go into detail like I normally do but I am going to give you some insight into what I did for BB rows

Started to warm and do some stretching, there wasn't many people in the gym but the small few who were in were looking over watching me warm up. This made me feel good that I had an audience. I walked over to the BB row and started to pound some light ones out squeezing my lats and pulling my elbows as far back as possible, I was driving the bar into my lower abs with ease. I started to put some weight on and I was still doing warm ups and trying to judge what weight I was going to attack my back with. I strapped myself to the bar and started rowing, my upper body was completely stationary and I could feel my back tighten up and contract with every rep, this was a good weight and it felt easy. I did another set and increased the weight and banged 10 reps out easy I knew there was more in the tank and I was thinking what could I do for my working set.

I sat down on a bench close to the BB and started to get into the zone, I blocked everything out of my mind and said to my inner self your going to push 8 reps out with a heavy weight than you have been doing in good strict form, I shouted to myself inside " I am not going to fail" I stood up and loaded the bar with the plates and while I was doing this I was constantly thinking to myself this is easy, this is how you build muscle, this is what it takes I am feeling strong, feeling good so use how you feel and break some records. I took a sip of water from my bottle and started to strap myself to the bar.

Once I was fully strapped to the bar I looked into the mirror in front of me and started to think about things what get me angry, this is easy for me to do I've done it so many times. Within 30 seconds I was feeling the adrenalin flowing and the hairs on the back of my head were standing on end, I could see guys in the gym through the mirror watching me and talking about me. I couldn't hear anything my earing had gone, I was totally zoned into this working set. I tightened my straps so they were pulling on my wrists and I got a firm hold. Inside I wanted to hurt people, I wanted to cause damage, I wanted the pain inside me what I was feeling and thinking about to go away. I lifted the weight breathing fast and I started to row. The weight was heavy but it felt easy to rep with, I started to pant heavy for oxygen and I was pulling that bar with all my back muscles into my waist while keeping a slight arch in my back to feel every contraction, my back felt on fire my face started to show pain on my 6th rep but I pounded another 2 reps out, the last one my form went but still managed to complete the set. Its been a few months since ive done this weight and that was when I was on gear.

I racked the bar and sat down, my nerves endings were tingling all over my body, the circulation to my hands had gone due the wrist straps stopping the blood flowing, I downed a load of water and my earing started to come back and I could hear the music again in the gym and I thought that's how you do it, that's how you row and that's how you build slabs of tissue on your back. Job done and I moved onto another movement.

Is it weird I have a hard on now?

Well described. Now I'm really pissed I couldn't do legs today.

Nice

[Capebuffalo]

Yesterday's chest and arms:

After warm-ups:

Chest:

Inclines: One straight heavy. One with double drop.
Flat's: One set with RP and drop
Flyes: Two sets. Last with drop.

Bi's:

Preacher's: Two sets. Last with double drop
Barbell's: Two sets. Last with RP
Incline dumbell: One killer set. Full extension and contraction. These hurt if you do them correctly.

Triceps:

Pushdowns: One with double drop
Skull crushers: Two sets, straight
Reverse Dips: Two sets, straight

Some pages back guys were talking about triceps so I took a pic. Should have flexed harder but my phone's a pain in the ass and took forever to snap:

Ahh. That was me and yes that's a tricep. That has some nice size to it. Wow. Now I, really really mad about the gym.

[kelkel]

Ahh. That was me and yes that's a tricep. That has some nice size to it. Wow. Now I, really really mad about the gym.

Should have seen em when I was younger. That ectomorph thing still holds me back......

[Hazard]

Nice tri kel..... I do mine today with back. If I can remotely hold a candle to it ill throw one up :-)

[DCI]

Should have seen em when I was younger. That ectomorph thing still holds me back......

No one wants to see that as we will be all depressed

On a lighter note today is a good day

[kelkel]

Nice tri kel..... I do mine today with back. If I can remotely hold a candle to it ill throw one up :-)

Not bad for an old fvck I guess. Think I need a boost soon!

[Hazard]

Not bad for an old fvck I guess. Think I need a boost soon!

Hah not bad at all. U got some thickness up there. Deep horseshoe.....

[BG]

1 rep max's are for pu$$ys's if your a bodybuilder

Becareful thats what most weak guys say !!!!

[marcus300]

Becareful thats what most weak guys say !!!!

I'm a bodybuilder not a one lift wonder to stroke my ego xxxxx

[marcus300]

Not bad for an old fvck I guess. Think I need a boost soon!

beautiful tricep mate,

[Hazard]

The people called about repairing my dishwasher...... They'll be here between 1-5 which means I have to wait to hit the gym >-o

[kelkel]

beautiful tricep mate,

Thanks Marcus!

The people called about repairing my dishwasher...... They'll be here between 1-5 which means I have to wait to hit the gym >-o

Nothing worse than when your mentally ready to go and a wrench gets thrown!

[Hazard]

Yepp - they we're scheduled to come tomorrow. Instead of calling me..... They called my father in Florida! Like wtf...... Lol. I guess because he had the warranty in his name..... So he says tells them to come without asking if I'm free.

[marcus300]

Great synopsis of the proper mentality needed for a set. From start to finish.

Thanks Kel , means a lot

[marcus300]

Now thats some fcking motivation

Some guys are struggling to get into the right mind set pre working set so I thought I would try and explain what I did today to help me get into the zone

[DCI]

Some guys are struggling to get into the right mind set pre working set so I thought I would try and explain what I did today to help me get into the zone

The zone will be batered today legs it is can't wait to dig deep and push throug the pain zone I'll report back later