**Marcus's HIT Dungeon**

[NACH3]

I'm up all night over here so shoot me a message anytime mate

Will do and thanks mate!

[marcus300]

Oh, dang.another 30 posts or so and the thread hits 50k posts.

Fuckin hell

[NACH3]

If they are growing does it matter? nope it doesn't do what is working Nach. I just train less often these days but still intense trying to get my CNS to fully repair from the torture I put it under. We have a love and hate relationship going on

That's exactly what I've been thinking, as well Boss! Also I know the pain aftr(DOMS) doesn't necessarily necessitate a bad w/o - I just like the pain

[Capebuffalo]

Fuckin hell

Wow. 50,000 post.

[MuscleScience]

Just a thought MS,

Keep your delts separate from your arms imho... delts and tris work well but try not s/s'g them and do delts first then tris it's been working for me then I'll throw a heavy day of just arms in there
Imho - I'd keep Chest for a day on its own!

Also, how can you get all the blood into those muscles when working 3 BPs?? You can't optimally!

Check out pg 41 with all the splits we do in here and tweak them to your needs MS!

I would love too, but I'm only allowed to lift 3 times a week ;-)

Fuck me rather you than me with that one, where did the tricep pain come from?

Forgot to put triceps dip machine in there. I'll go back and edit.

[NACH3]

I would love too, but I'm only allowed to lift 3 times a week ;-)



Forgot to put triceps dip machine in there. I'll go back and edit.

Kel does 3x a wk lifting

Chest arms - remember we don't need many sets with biceps
Legs
Back and delts

If you can squeeze in one more day - keep Chest by itself and do arms together imo - when working back your already hitting your delts so especially rears
Which will make everything pop much more! Just a thought you know what your doing - I will say fuck the rep count! Go to true positive failure - back on pg 1000 Marcus reposted a lot of things throughout this thread!

[almostgone]

Fuckin hell

Yes sir, amazing, isn't it? Glad you were the one that made post number 50,000, boss.
Now, let's get started on the next 50k!

[almostgone]

Took a few hours vacation just to get away from the incessant stress at work. . Did couple of errands I had reserved for yesterday and am still home early.
The wife was glad of it though. The house seems kind of empty, so it gives her a little more time with me and she is prepping and cooking a few days of meals while I go ahead and measure out my pre and post lift shakes for a few days. May go ahead and wrote up a few to keep me focused.
Poblanos peppers halves stuffed with steamed chicken, rice, a few pieces of diced Roma tomatoes, a bit of steamed leeks, a dab of black bean and corn salsa, and a little grated Muenster cheese for breakfast. After that off to bed, I think.

Everyone kick Monday's ass!

[almostgone]

....and the wife wants to watch a scary/slasher movie. Oh well, I'm still ahead of schedule.

Edit: You know the movie is probably going to be more of a "D-" vs. a "B" movie when it doesn't even have subtitles.

[MuscleScience]

Just a thought MS,

Keep your delts separate from your arms imho... delts and tris work well but try not s/s'g them and do delts first then tris it's been working for me then I'll throw a heavy day of just arms in there
Imho - I'd keep Chest for a day on its own!

Also, how can you get all the blood into those muscles when working 3 BPs?? You can't optimally!

Check out pg 41 with all the splits we do in here and tweak them to your needs MS!

Kel does 3x a wk lifting

Chest arms - remember we don't need many sets with biceps
Legs
Back and delts

If you can squeeze in one more day - keep Chest by itself and do arms together imo - when working back your already hitting your delts so especially rears
Which will make everything pop much more! Just a thought you know what your doing - I will say fuck the rep count! Go to true positive failure - back on pg 1000 Marcus reposted a lot of things throughout this thread!

You can't hit chest without hitting your shoulders, my thought is that since the shoulders are a smaller muscle group. If you hit with chest, they get more than adequate rest between bouts of exercise. I will sometimes do light shoulder flies on back day but I'm talking low weight high rep only.

[NACH3]

You can't hit chest without hitting your shoulders, my thought is that since the shoulders are a smaller muscle group. If you hit with chest, they get more than adequate rest between bouts of exercise. I will sometimes do light shoulder flies on back day but I'm talking low weight high rep only.

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!

[songdog]

Good morning Marcus Nach Cape Clarky Ag and the rest of you hitters!

[AKD_FitChick]

Good morning all you men!!! Busted out shoulders this morning. Will post lift when I have a moment.

Started my new little phase and it's hard getting adjusted to new lifts. Was fun fun fun! Must say tired the f*ckers out.

This shit is so fun!!!

So I have till the 29th to really push my body! That is the end of my 8 week cycle. Had to cut it short due to a vacation in early June. Then 8-10 weeks off and back at it!!! Yeah baby!

My head is in the game.

Cannot wait!

I will be taking off an entire week when I am on my parents farm. Just relaxing and soaking up the family.

Has anyone told you all, you're the best today!!!!


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[MuscleScience]

Good morning all you men!!! Busted out shoulders this morning. Will post lift when I have a moment.

Started my new little phase and it's hard getting adjusted to new lifts. Was fun fun fun! Must say tired the f*ckers out.

This shit is so fun!!!

So I have till the 29th to really push my body! That is the end of my 8 week cycle. Had to cut it short due to a vacation in early June. Then 8-10 weeks off and back at it!!! Yeah baby!

My head is in the game.

Cannot wait!

I will be taking off an entire week when I am on my parents farm. Just relaxing and soaking up the family.

Has anyone told you all, you're the best today!!!!


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What's your cycle look like?

[AKD_FitChick]

What's your cycle look like?

I am only cycling var. 12.5 mg daily. Next round 20mg.

I planned on originally doing 10 weeks, well actually 6 weeks then the guys said 8-10 weeks, but vacation is right then. So 8 it is.


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[AKD_FitChick]

Alrighty guys here we go!

Overhead BB press
Warm
65 5rep
70 3 rep can't get more then this weight
Triple drop till failure

Steering wheel SS Arnold press
Warm
27.5 DBs 3 reps lol! Work my way up. Never did this form before
25lb DBs 8 reps
Drop till failure

Steering wheels (first time doing these) 25lb plate 4 sets

Cable rows SS front plate raise
Warm
110 7 reps
115 6 reps
Double drop till I couldn't lift anymore

35lb front plate raise, going to up it to 45lb next week wish me luck

Rear delts cable
Warm
2 working
Drop till absolute failure

DB leaning side straight arm raise
Warm
2 working

Abs with rotator cuff in and outs

Reverse peck deck
Warm
1 working
Drop

Then mass amounts of abs. Lifted my shirt to wipe the sweat off and guess who has nearly 6 abs showing? This girl!

Can't wait to drop the fluff from var and they are going to show more . Makes me giddy.

Work hard, push more, dig deeper and f'in work!




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[NACH3]

Legs

Ext's
Pyramided up to stack
2w(stacked) 4 drops all to failure and beyond had someone giving me forced reps into negs

Lying Le curls
Pyramided up with w/u's
2w(heavy) 3 drops + RP killed me

Stuff legged deads
Worked up to
1w(275) DD +RP

One legged outter sweep leg press
3w higher reps slow and controlled

Done ✅

25min

[AKD_FitChick]

Legs

Ext's
Pyramided up to stack
2w(stacked) 4 drops all to failure and beyond had someone giving me forced reps into negs

Lying Le curls
Pyramided up with w/u's
2w(heavy) 3 drops + RP killed me

Stuff legged deads
Worked up to
1w(275) DD +RP

One legged outter sweep leg press
3w higher reps slow and controlled

Done ✅

25min

Damn Nach!!! Way to bring it!

Leg press for outter sweep.....LOL, I thought it was leg ext. I am an idiot....tried it on the machine!!!! Blondie over here. I am going to pull that card today.

[NACH3]

Damn Nach!!! Way to bring it!

Leg press for outter sweep.....LOL, I thought it was leg ext. I am an idiot....tried it on the machine!!!! Blondie over here. I am going to pull that card today.

Thx D

[NACH3]

Alrighty guys here we go!

Overhead BB press
Warm
65 5rep
70 3 rep can't get more then this weight
Triple drop till failure

Steering wheel SS Arnold press
Warm
27.5 DBs 3 reps lol! Work my way up. Never did this form before
25lb DBs 8 reps
Drop till failure

Steering wheels (first time doing these) 25lb plate 4 sets

Cable rows SS front plate raise
Warm
110 7 reps
115 6 reps
Double drop till I couldn't lift anymore

35lb front plate raise, going to up it to 45lb next week wish me luck

Rear delts cable
Warm
2 working
Drop till absolute failure

DB leaning side straight arm raise
Warm
2 working

Abs with rotator cuff in and outs

Reverse peck deck
Warm
1 working
Drop

Then mass amounts of abs. Lifted my shirt to wipe the sweat off and guess who has nearly 6 abs showing? This girl!

Can't wait to drop the fluff from var and they are going to show more . Makes me giddy.

Work hard, push more, dig deeper and f'in work!




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Damn D - way to fuckin bring it - my leg day wasnt great but it was heavy short and intense

[Capebuffalo]

Keep updating us like you have been. You are motivating me and getting me re energized after the holiday and fighting a cold.
Because of you I shall push on and upward
Thanks

My first post on this thread. It was 111 on 11/30/2012
A long time Marcus. Great job.

[NACH3]

You can't hit chest without hitting your shoulders, my thought is that since the shoulders are a smaller muscle group. If you hit with chest, they get more than adequate rest between bouts of exercise. I will sometimes do light shoulder flies on back day but I'm talking low weight high rep only.

You absolutely can hit chest without delts but if your shoulder dominant on the bench you recruit yiur front delts too much not isolating your chest nearly as much

[NACH3]

Damn Nach!!! Way to bring it!

Leg press for outter sweep.....LOL, I thought it was leg ext. I am an idiot....tried it on the machine!!!! Blondie over here. I am going to pull that card today.

You can do leg ext's for outter sweep if you turn your in on the pad

[AKD_FitChick]

You can do leg ext's for outter sweep if you turn your in on the pad

You know what happened, is I started my lift with leg ext, toes out....really pushed it and man, when I went to do outter sweep, I couldn't put any pressure on the inside of my quad muscle, the tear drop area (what is that called, lol) it was so tender after lifting toes out. Next time I need to start with outter sweep and then do toes out.

[Capebuffalo]

You know what happened, is I started my lift with leg ext, toes out....really pushed it and man, when I went to do outter sweep, I couldn't put any pressure on the inside of my quad muscle, the tear drop area (what is that called, lol) it was so tender after lifting toes out. Next time I need to start with outter sweep and then do toes out.

I like the sound of the teardrop hurting. Your outers are good imo. That's why we were concentrating on inner. But you could do one out one up and one in. A set for each.

[Capebuffalo]

A lady at the store thought my shirt was offensive.
I told her I was offended because she didn't believe in the second amendment.
She just looked at me.

[clarky.]

Good morning Marcus Nach Cape Clarky Ag and the rest of you hitters!

Hi Song.

Alrighty guys here we go!

Overhead BB press
Warm
65 5rep
70 3 rep can't get more then this weight
Triple drop till failure

Steering wheel SS Arnold press
Warm
27.5 DBs 3 reps lol! Work my way up. Never did this form before
25lb DBs 8 reps
Drop till failure

Steering wheels (first time doing these) 25lb plate 4 sets

Cable rows SS front plate raise
Warm
110 7 reps
115 6 reps
Double drop till I couldn't lift anymore

35lb front plate raise, going to up it to 45lb next week wish me luck

Rear delts cable
Warm
2 working
Drop till absolute failure

DB leaning side straight arm raise
Warm
2 working

Abs with rotator cuff in and outs

Reverse peck deck
Warm
1 working
Drop

Then mass amounts of abs. Lifted my shirt to wipe the sweat off and guess who has nearly 6 abs showing? This girl!

Can't wait to drop the fluff from var and they are going to show more . Makes me giddy.

Work hard, push more, dig deeper and f'in work!




Sent from my iPhone using Tapatalk

Fucking good session D.

Legs

Ext's
Pyramided up to stack
2w(stacked) 4 drops all to failure and beyond had someone giving me forced reps into negs

Lying Le curls
Pyramided up with w/u's
2w(heavy) 3 drops + RP killed me

Stuff legged deads
Worked up to
1w(275) DD +RP

One legged outter sweep leg press
3w higher reps slow and controlled

Done ✅

25min

Nice session big guy.

My first post on this thread. It was 111 on 11/30/2012
A long time Marcus. Great job.

Aye you did take your time, to busy fucking about with reps and sets.

[NACH3]

Hi Song.



Fucking good session D.


Nice session big guy.




Aye you did take your time, to busy fucking about with reps and sets.

Thx Clarky - first real leg day in a while due to R quad but I was stronger than ever except my endurance took a shit on stuff legged deads due to lying leg curls first lol

Good to hear from ya big guy!

[MuscleScience]

A lady at the store thought my shirt was offensive.
I told her I was offended because she didn't believe in the second amendment.
She just looked at me.

Some People believe that being offended is some sort of currency now.

[NACH3]

Some People believe that being offended is some sort of currency now.

That's what drives me fuckin nuts

[Capebuffalo]

Some People believe that being offended is some sort of currency now.

I'm offended people are offended. They are racist. And homophobes.
I need a safe space. It's 93 degrees here and there are snowflakes everywhere.
Is this the end of civilization?

[marcus300]

Is it my imagination
Or have I finally found something worth living for?

[Capebuffalo]

Is it my imagination
Or have I finally found something worth living for?

Totally your imagination. This world is going to hell in a hand basket.

[marcus300]

I was looking for some action
But all I found was cigarettes and alcohol

[AKD_FitChick]

Hi Song.



Fucking good session D.


Nice session big guy.




Aye you did take your time, to busy fucking about with reps and sets.

Thanks Clarky!!!

Going to kill this last 2 weeks!


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[AKD_FitChick]

A lady at the store thought my shirt was offensive.
I told her I was offended because she didn't believe in the second amendment.
She just looked at me.

Love the shirt!

You my friend are looking leaner in the mid section


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[Capebuffalo]

Love the shirt!

You my friend are looking leaner in the mid section


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Don't judge me. There is a beer shortage at my house.

[Capebuffalo]

I was looking for some action
But all I found was cigarettes and alcohol

But all I need are cigarettes and alcohol.

[marcus300]

Biceps and forearms

Straight bar curls
Hanging concentration curls
Hammer curls
Wrist curls

All to failure only

[AKD_FitChick]

Biceps and forearms

Straight bar curls
Hanging concentration curls
Hammer curls
Wrist curls

All to failure only

Get it good Marcus!


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