**Marcus's HIT Dungeon**

[DCI]

Back for me tonight copy and paste cb's post lol. I'm ruined but I can feel my back tingle now

[Cuz]

Back for me also, but I have felt like complete shit all day. I don't know if I have crashed my E2 or my blood is thicker than motor oil. Gonna try to go get it done, if I can get around this tiredness and headache.

[DCI]

Cup of strong coffee man you'll be sorted its my pre work out

[Cuz]

Cup of strong coffee man you'll be sorted its my pre work out

If I only had some here, nobody in the fam drinks it lol

[DCI]

I used never drink it but no sugar no milk black and its like rocket fuel, use gold blend myself strong but nice. No boiling water as that makes the dried beans burn and gives them their bitter taste

[Capebuffalo]

Solid back, I think better lighting would help a lot. There is more detail there that's hidden imo. My back is my best bodypart for some reason, it grows like crazy. Chest is what I lack.
The first thing I got from your workout was it looks HIT. Short and sweet so to speak. I have built my back over the last year with Deadlifts, wide grip pullups sometimes weighted, and the hammer strength rowing machine. I will occasionally throw dumbbell rows and barbell rows in for about 2-4 sets.
I see you save the deads for last, I also do that now because they are so intense they ruin me if I try and do other exercises afterwards.
I agree learning to squeeze and keeping your forearms/biceps out of the motion is crucial for proper development. Great job buddy.

Thanks I hope you're right. I have to ask because of your avi. What size is your waist? It looks so small. It gives you a great V.

[Sfla80]

Looks like we are all doing back today. I wanted to switch it up and ask how often do you guys switch your routine.

anyways tried pre exhaust again for back.

Standing straight arm pull down
wide grip pull downs
close grip rows
Bent over rows with straight set into tbar rows
DB pull overs

Felt great, and with austinites pre workout stacks had a great pump in m lats tonight.

Back is coming together finally, always was a weak part. Now its my arms I need to focus on.

[DCI]

I do it every week as per the lads advice have it on a weekly rotation

[Hazard]

I did a pec injection yesterday and went too deep. Had to have pierced a nerve or injected on it. My tit jumped twice and today it's so tight I can't even do a side lateral.

I'm livin on Ibuprofen right now but could SERIOUSLY use a perc..... And I HATE pain meds. This sucks...... Got chest tmrw too lmao

[DCI]

Man, that does not sound like fun fun at all. I'd say ibruprofen is like bringing a knife to a gun fight

[marcus300]

Legs for me today. Pre exhaust to failure. Didn't do bad but could of been better but had lower back pain which is an old injury.

Got keep kidney specialist next week so if I get the all clear I might start extending my prime to 5 low 1 high ready to cycle.

[marcus300]

If I only had some here, nobody in the fam drinks it lol

Chad what are your stats

[Cuz]

Thanks I hope you're right. I have to ask because of your avi. What size is your waist? It looks so small. It gives you a great V.

Thanks brother, I just have a long torso that's narrow. It helps a lot with the "illusion" look some guys can portray. I think im good at giving that look my structure is so damn small. As the for the waist, its 34.5 snug tape on skin, sucked in off course. It had gotten up to 37 before because I didn't know how to eat before I joined this forum. The idea of forcing as much calories in you as possible was good, but muscle only grows so fast even on gear. A lot of the excess was just settling in my waist. That's my trouble point, the fat area around the bellybutton is extremely stubborn for me.

[Cuz]

Chad what are your stats

Basic stats:

28 years old
6' 2"
around 220 lbs give or take a little, im really self conscious about my weight.
around 15% BF give or take never had It measured.

Ive trained "on and off" for several years. But never stuck with it due to job changes and what not becoming a family man. Now that things have settled down I have been training HARD for a year now and am still learning a lot on dieting/nutrition as well as AAS.
Im in the middle of my 4th cycle right now. I have used a few orals back in the day drol, dbol , and var(recent) just as a kick start and no longer than 4 weeks at low doses. As for injectables I am still just using testosterone . I have never ran it in high doses at least yet. My next cycle I probably will.
Im sure I could have went farther than I am had I stayed natty a little longer, but the temptation was just too great and I couldn't resist. Always was the smallest guy in the crowd and it really got to me. I didn't know hot to eat properly when I was younger either. Now everywhere I go feel much better about myself.

[RipOwens]

Did chest today...

Decline bench 2 warmups, 1 working
Flat DB press 2 warmups, 1 working
Flat DB flyes 1 warmup, 1 working w/RP
Hammer strength machine 1 warmup, 1 working w/ RP, 1 drop

Then home to my little boy. Every set I went full bore.

[Hazard]

Man, that does not sound like fun fun at all. I'd say ibruprofen is like bringing a knife to a gun fight

That's exactly what it's like lol. I took 800mg ibuprofen about an hour ago and I have no pain now when relaxing and I have more range of motion.

[kelkel]

Legs for me today. Pre exhaust to failure. Didn't do bad but could of been better but had lower back pain which is an old injury.

Got keep kidney specialist next week so if I get the all clear I might start extending my prime to 5 low 1 high ready to cycle.

At least your still able to train while this situation is rectified. Nice!

Basic stats:

28 years old
6' 2"
around 220 lbs give or take a little, im really self conscious about my weight.
around 15% BF give or take never had It measured.
I

Good stats Chad. Great age to really make progress.

Did chest today...

Decline bench 2 warmups, 1 working
Flat DB press 2 warmups, 1 working
Flat DB flyes 1 warmup, 1 working w/RP
Hammer strength machine 1 warmup, 1 working w/ RP, 1 drop

Then home to my little boy. Every set I went full bore.

Awesome beginning and ending!

[Capebuffalo]

Hell boys I may not sleep tonight I'm so excited to do delts and triceps in the morning. Straight outta Blood and Guts. Dorian ain't got nothing on me.

[kelkel]

Legs today. Left knee has been a little tender lately which worries me.

Squats:1 heavy with drop. Went much better than I thought with the knee. Very happy.
Vertical Press: 1 heavy with drop
Extensions: 2 sets, last with drop
Seated curls: 2 sets, last with RP & drop.
Calves: Usual crap.

Overall very happy with it although I did "aleeve" up afterward and slapped on some dmso as well.

Couple pics. Calf pic from last week. Quad from today:

[Capebuffalo]

Legs today. Left knee has been a little tender lately which worries me.

Squats:1 heavy with drop. Went much better than I thought with the knee. Very happy.
Vertical Press: 1 heavy with drop
Extensions: 2 sets, last with drop
Seated curls: 2 sets, last with RP & drop.
Calves: Usual crap.

Overall very happy with it although I did "aleeve" up afterward and slapped on some dmso as well.

Couple pics. Calf pic from last week. Quad from today:

I don't know why I tolerate your ectomorph self.

Sweet wheels.

[Cuz]

Legs today. Left knee has been a little tender lately which worries me.

Squats:1 heavy with drop. Went much better than I thought with the knee. Very happy.
Vertical Press: 1 heavy with drop
Extensions: 2 sets, last with drop
Seated curls: 2 sets, last with RP & drop.
Calves: Usual crap.

Overall very happy with it although I did "aleeve" up afterward and slapped on some dmso as well.

Couple pics. Calf pic from last week. Quad from today:

what are those bad boys taping out at? The skin tone and vascularity is insane that you have in your legs. My skin sucks and my leg vascularity is non existent, I hold fat and water in my legs. Extremely impressive wheels they don't get much better than that!

[GirlyGymRat]

I have to admit, I came back and checked these out a second time....

Legs today. Left knee has been a little tender lately which worries me.

[AD]

Calves: Usual crap.

Kel, do you prefer the standing version or the sitting version?

[kelkel]

I don't know why I tolerate your ectomorph self.

Sweet wheels.

Hysterical.

what are those bad boys taping out at? The skin tone and vascularity is insane that you have in your legs. My skin sucks and my leg vascularity is non existent, I hold fat and water in my legs. Extremely impressive wheels they don't get much better than that!

Absolutely no clue. No desire to measure anything (don't go there GGR.) Much more vascular than that pic shows Chad, just didn't want to bore you guys with that type pic again. I can put a couple up if you want though. And thanks.

[GirlyGymRat]

I will do my warm up sets when I first start training, this may be 2,3,4 warm up sets depending on how I feel and how much I need to warm up. When I move onto my other movements I don't just go straight into my working sets which normally is only one or 2 at the most. So I will do a couple of "feel sets", a feel set is a set for me to judge what weight I am going to attack my working set with if I do 2 feel sets they will increase in weight and by the 2nd feel set I know what weight I am going to attack my working set with. Its so I can judge the weight what I can do on my working set but it also depends on what kind of beyond failure protocol I am doing if I am doing forced and negs I will need a weight were I am hitting failure around 4 reps so then I get another 2 forced and 2 negs.

trying to elaborate on my question. What are your feel set weights dependent on? How you feel as in how well rested you are/aren't??

So you don't back to the last weight you lifted for that movement so you make adjustments depending on how you feel?

And if I am not making myself clear, we can just move on.

[kelkel]

"Feel" sets are basically testing the waters to find out what your working weight will be for the movement in question. That help some?

[GirlyGymRat]

yes. I guess I never like to go down in my working weight. I am good to go. Thx!

"Feel" sets are basically testing the waters to find out what your working weight will be for the movement in question. That help some?

[RipOwens]

Legs today. Left knee has been a little tender lately which worries me. Squats:1 heavy with drop. Went much better than I thought with the knee. Very happy. Vertical Press: 1 heavy with drop Extensions: 2 sets, last with drop Seated curls: 2 sets, last with RP & drop. Calves: Usual crap. Overall very happy with it although I did "aleeve" up afterward and slapped on some dmso as well. Couple pics. Calf pic from last week. Quad from today: <img src="http://forums.steroid.com/attachment.php?attachmentid=144799"/><img src="http://forums.steroid.com/attachment.php?attachmentid=144800"/>

Dear lord Kel ...

[kelkel]

Kel, do you prefer the standing version or the sitting version?

Completely different exercises and we need both. Standing or legs straight works predominantly the gastroc while anything seated works mostly the soleus muscle. I do either standing or vertical press first followed by seated last. I just can't do seated first as I cramp up all the time. Never have been able to. Which gastroc exercise I do just depends on which machine already has the most weight on it so my lazy butt can get away with less changing weight!

I've said this here repeatedly but the best advice I can give anyone regarding calf development is to train them first in your workout. Yes, even on leg day. They won't tire you out and you'll find they actually warm you up for the quad / ham onslaught to follow. Then when done quads, etc. your done your workout as well. Too many people half-ass their calf workouts at the end just to get it over with. Hence their development suffers. IMHO.

[AD]

Completely different exercises and we need both. Standing or legs straight works predominantly the gastroc while anything seated works mostly the soleus muscle. I do either standing or vertical press first followed by seated last. I just can't do seated first as I cramp up all the time. Never have been able to. Which gastroc exercise I do just depends on which machine already has the most weight on it so my lazy butt can get away with less changing weight!

I've said this here repeatedly but the best advice I can give anyone regarding calf development is to train them first in your workout. Yes, even on leg day. They won't tire you out and you'll find they actually warm you up for the quad / ham onslaught to follow. Then when done quads, etc. your done your workout as well. Too many people half-ass their calf workouts at the end just to get it over with. Hence their development suffers. IMHO.

dam, good thing i asked

i have always been doing leg straight version only. this new gym that i just joined has the sitting machine. i was wondering if i can just use that. i guess not. thanks kel

[kelkel]

Def both. The soleus gives you that wider appearance.

[marcus300]

Hysterical.



Absolutely no clue. No desire to measure anything (don't go there GGR.) Much more vascular than that pic shows Chad, just didn't want to bore you guys with that type pic again. I can put a couple up if you want though. And thanks.

Your vascularity is second to none kel. Wish I was perminatly ripped. And none of us believe you that you don't measure or weigh yourself its all built in our bodybuilding genes mate.

[marcus300]

Basic stats:

28 years old
6' 2"
around 220 lbs give or take a little, im really self conscious about my weight.
around 15% BF give or take never had It measured.

Ive trained "on and off" for several years. But never stuck with it due to job changes and what not becoming a family man. Now that things have settled down I have been training HARD for a year now and am still learning a lot on dieting/nutrition as well as AAS.
Im in the middle of my 4th cycle right now. I have used a few orals back in the day drol, dbol , and var(recent) just as a kick start and no longer than 4 weeks at low doses. As for injectables I am still just using testosterone . I have never ran it in high doses at least yet. My next cycle I probably will.
Im sure I could have went farther than I am had I stayed natty a little longer, but the temptation was just too great and I couldn't resist. Always was the smallest guy in the crowd and it really got to me. I didn't know hot to eat properly when I was younger either. Now everywhere I go feel much better about myself.

Good stats. I think we all are a little weight conscious its part of the game but heavier doesn't always mean better. You look great well done

[marcus300]

what are those bad boys taping out at? The skin tone and vascularity is insane that you have in your legs. My skin sucks and my leg vascularity is non existent, I hold fat and water in my legs. Extremely impressive wheels they don't get much better than that!

I also hold more bf on my lower half it always lags behind when I'm cutting

[Java Man]

Back for more tonight! copy and paste cb's post lol. I'm ruined but I can feel my **** tingle now

Fixed. I know, I'm immature haha.

[marcus300]

trying to elaborate on my question. What are your feel set weights dependent on? How you feel as in how well rested you are/aren't??

So you don't back to the last weight you lifted for that movement so you make adjustments depending on how you feel?

And if I am not making myself clear, we can just move on.

Feel sets are sets what will determine what weight I will use on my working sets. I'm always pushing overload so my intention is always to increase poundage to stimulate more growth.

[DCI]

That's exactly what it's like lol. I took 800mg ibuprofen about an hour ago and I have no pain now when relaxing and I have more range of motion.

Thats a good whack of pain killers there. You not feel a bit drowsy?

[DCI]

Fixed. I know, I'm immature haha.

Since you turned green you've changed man

[Capebuffalo]

Hysterical.



Absolutely no clue. No desire to measure anything (don't go there GGR.) Much more vascular than that pic shows Chad, just didn't want to bore you guys with that type pic again. I can put a couple up if you want though. And thanks.

Road maps on a persons body made of veins will never bore anyone here. And not the road maps with just major interstates but the ones with secondary streets and railways. You are Rand McNallys nightmare Lol

[Java Man]

Since you turned green you've changed man

I'm angry. Alter ego. Need the rage for the gym