**Marcus's HIT Dungeon**

**Capebuffalo** · 10-14-2013, 10:00 AM

Originally Posted by Igifuno

Chest/bis yesterday - felt increadible.. I modified the routine and omit two sets from every movement. Results? able to push heavier weight on heavy sets and the pump was magnificent.

Chest:
Hammer strengh chest decline: warm up 180x10, feel 270x8, heavy 360x6 (last one forced), and then dropped to 180 and to failure..
Smith machine bench press: feel 225x8, working 275x6, and heavy 315x1 (lol) then dropped to 140 to failure
Incline dumbell press: (attempted feel with the 90s.. no dice... remember to leave the ego behind) - feel set with 70sx8, working with 90sx3, then grabbed the 60s to failure
Flat bench flys: feel 50sx10, working/heavy (chest is spent now) 60sx6 (last rep forced), failure with 40s

(I just had sex! Today is gonnna be a great day)

Triceps:
Smith machine close grip warm up with 145x10, working 195x8, heavy 225x4, dropped to 145 to failure
ez-bar skull crushers. .jumped right into working set with 80lbsx8, then heavy with 100x6.. (last couple were forced then plugged out some close grip presses with the ez bar)
Rope pull downs: working, heavy, 2 drop set to failure,
Hammer strength machine to failure x 2

wrapped it up with 30 mins on the eliptical machine..

Cant wait for back/bis either tonight or tomorrow morning.

Looks great. I do have a question. Have you ever done triceps on another day other than with chest? I only ask because they get worked with chest so they may not get as good of a workout than if you did them alone or with say with back. Same with back and bi. Have you ever separated them?
I like the chest workout. Nice numbers.

**DCI** · 10-14-2013, 10:52 AM

Tonight is back going hammer myself was close to punching another rep in the face today had a big argument lol

**Hazard** · 10-14-2013, 10:55 AM

Originally Posted by DCI

Tonight is back going hammer myself was close to punching another rep in the face today had a big argument lol

Back n tris for me. Can't wait

**DCI** · 10-14-2013, 11:10 AM

Good man haz you really need to work those tris lmao

**Hazard** · 10-14-2013, 11:34 AM

I'm meeting with my tattoo guy first - think I'm leavin a deposit tmrw. Then hittin the gym hard. He'd be pissed if I grew my arms an inch by the time he started tattin lol

**DCI** · 10-14-2013, 11:41 AM

Breakin needles from the pump

**kelkel** · 10-14-2013, 11:42 AM

Originally Posted by Hazard

I'm meeting with my tattoo guy first - think I'm leavin a deposit tmrw. Then hittin the gym hard. He'd be pissed if I grew my arms an inch by the time he started tattin lol

Don't we get to vote on the tattoo?

**Hazard** · 10-14-2013, 11:43 AM

Originally Posted by kelkel

Don't we get to vote on the tattoo?

Not so much..... Ive settled on my theme so y'all are too late. Wonder if my girl is gunna appreciate the tribute to large butts...... Lmao jk

**kelkel** · 10-14-2013, 11:46 AM

Sir Mix Alot - i like big butts lyrics - YouTube

**DCI** · 10-14-2013, 11:52 AM

That was a hit when you were younger ya kk

**Igifuno** · 10-14-2013, 11:55 AM

Originally Posted by Capebuffalo

Looks great. I do have a question. Have you ever done triceps on another day other than with chest? I only ask because they get worked with chest so they may not get as good of a workout than if you did them alone or with say with back. Same with back and bi. Have you ever separated them? I like the chest workout. Nice numbers.

Thx cape. I actually recently switched up the routine to include tris w chest and bis with back. Prior to that, I had 'arm day'... Think back/tris and chest/bis would be better?

**kelkel** · 10-14-2013, 01:14 PM

Originally Posted by DCI

That was a hit when you were younger ya kk

Damn right! I can still hear it if I turn my Miracle Ear up.

**Capebuffalo** · 10-14-2013, 01:30 PM

Originally Posted by Igifuno

Thx cape. I actually recently switched up the routine to include tris w chest and bis with back. Prior to that, I had 'arm day'... Think back/tris and chest/bis would be better?

I always had an arm day. The last 2 weeks I'm following Dorian and do chest bi and back tri. So far my opinion is I like arm day better. By the time you work the larger muscle group im gassed. I think doing bi and tri is better time spent. IMO

**Igifuno** · 10-14-2013, 01:47 PM

Originally Posted by Capebuffalo

I always had an arm day. The last 2 weeks I'm following Dorian and do chest bi and back tri. So far my opinion is I like arm day better. By the time you work the larger muscle group im gassed. I think doing bi and tri is better time spent. IMO

I liked arm day as well but will try chest bi and bak tri as well.

**Hazard** · 10-14-2013, 02:13 PM

I much prefer back/tris and chest/bis over anything else. I'd go with a seperate arm day before I go back to chest/tri and back/bi.

**Igifuno** · 10-14-2013, 02:38 PM

Originally Posted by Hazard

I much prefer back/tris and chest/bis over anything else. I'd go with a seperate arm day before I go back to chest/tri and back/bi.

Good enough for me... Will definitely switch it up. I'm having more fun in the gym than ever with switching things up, trying new things and increases intensity.

**kelkel** · 10-14-2013, 03:45 PM

Wussies. I do chest, bi's and tri's in the same workout all the time.

**Hazard** · 10-14-2013, 03:49 PM

Originally Posted by kelkel

Wussies. I do chest, bi's and tri's in the same workout all the time.

That's y ur fat and have small arms :-)

**kelkel** · 10-14-2013, 04:02 PM

Originally Posted by Hazard

That's y ur fat and have small arms :-)

Damn! Time for cardi....(almost said it) and a routine change.

**Igifuno** · 10-14-2013, 04:20 PM

Originally Posted by Hazard

That's y ur fat and have small arms :-)

I'm definitely switching it up now, I do NOT want to look like kelkel haha

**satisfaction1822** · 10-14-2013, 04:21 PM

Hey guys. New guy here, been browsing here for a year now. This thread is the reason I've moved to this forum. Alot of wisdom here! I've changed my whole workout because of all I learned in here. It's cut my workout down from 90min to under 60 min and the results are great!

**Igifuno** · 10-14-2013, 04:36 PM

Originally Posted by satisfaction1822

Hey guys. New guy here, been browsing here for a year now. This thread is the reason I've moved to this forum. Alot of wisdom here! I've changed my whole workout because of all I learned in here. It's cut my workout down from 90min to under 60 min and the results are great!

Sweet bro welcome to the board and this thread. What are your stats?

**marcus300** · 10-14-2013, 04:40 PM

Originally Posted by satisfaction1822

Hey guys. New guy here, been browsing here for a year now. This thread is the reason I've moved to this forum. Alot of wisdom here! I've changed my whole workout because of all I learned in here. It's cut my workout down from 90min to under 60 min and the results are great!

Great to see you here . Tell us a bit about yourself

**satisfaction1822** · 10-14-2013, 05:52 PM

I'm 25 5"11 205 about 13-15bf. Deadlift 500 squat 405 bench 350. I've done 2 powerlifting comps.

**kelkel** · 10-14-2013, 05:54 PM

Originally Posted by satisfaction1822

I'm 25 5"11 205 about 13-15bf. Deadlift 500 squat 405 bench 350. I've done 2 powerlifting comps.

Awesome. Powerlifting is extremely beneficial to body building, and vice versa.

**DCI** · 10-14-2013, 05:56 PM

Originally Posted by kelkel

Damn right! I can still hear it if I turn my Miracle Ear up.

Amazing what modern tech can do for you aint it you are like bionic man lol.

Tonight was back for me, gym was packed so there was a bit of fooling around the place before we got into it.

Started on T bar rows really uppped the weight tonight only got 4 on the heaviest set but was worth it as it is another step up did two dropsets could feel my back burn lol was crazy

BB rows next again upped the weight but stayed at it for two sets the second was stronger as I was much more confident in controlling the weight, then did just one dropset

Moved onto tensioned deads really really loved these tonight could feel them rip through my muscle nicely enjoyed that one a lot

Then single row db's really good, and slow and controlled

**Hazard** · 10-14-2013, 06:01 PM

Back for me:

Hammer strength row (high)

Hammer strength row (low)

Dumbell rows

Lat pull downs

I was going to only do 3 excercises but the hammer strength felt so good I decide to use the low setting also. Hit my lats at completely different angles. Everything felt great today..... Went heavier with dumbell rows (120 lbs) - really squeezed at the top. Did 6 reps.

Pull downs felt awesome - did a double drop set and wore my lats out.

**kelkel** · 10-14-2013, 06:02 PM

Your T-Bars are they supported (modern) or old school (unsupported)?

**DCI** · 10-14-2013, 06:07 PM

Old school, bar in the corner of a corner, close grip D ting for lat pull down machine and row it out really love T bars never really did as intense as the last 6 months but can feel the muscles isolate due to the weight not jumping quickly as we leave it at the same weight till it feels to easy to get the maxium pull from it

**kelkel** · 10-14-2013, 06:10 PM

Originally Posted by DCI

Old school, bar in the corner of a corner, close grip D ting for lat pull down machine and row it out really love T bars never really did as intense as the last 6 months but can feel the muscles isolate due to the weight not jumping quickly as we leave it at the same weight till it feels to easy to get the maxium pull from it

Excellent. Was hoping that was it. Without question probably my favorite back exercise. It'll really thicken you up if done right. Supported T Bar's suck unless it's to finish off or something, IMHO.

**DCI** · 10-14-2013, 06:13 PM

I hate those weird hanging modern machines, I feel they don't hit the correct part of your back at all well not for me and if you go heavy it puts serious strain on your chest which I don't like as it effects my breathing.

As you say re thickness, once you feel that movement pull your back muscles in the only way it can it is crazy the bang you get off it

**Hazard** · 10-14-2013, 06:17 PM

I have an unsupported tbar row machine in my basement :-)

**DCI** · 10-14-2013, 06:20 PM

How do you find that?

**Hazard** · 10-14-2013, 06:23 PM

Originally Posted by DCI

How do you find that?

Love em..... Did em for years when I worked out at home. I'm now gunna do them at the gym next week

**DCI** · 10-14-2013, 06:26 PM

Thats cool

would like to try that just to see, I've the hammerstrength lat pull downs in other gyms I really like the isolation pull off them

**Hazard** · 10-14-2013, 06:30 PM

Originally Posted by DCI

Thats cool

would like to try that just to see, I've the hammerstrength lat pull downs in other gyms I really like the isolation pull off them

I thought u were talking about the tbar rows haha

I love the hammer strength machines too but I don't use em every week.

**marcus300** · 10-14-2013, 06:31 PM

Originally Posted by satisfaction1822

I'm 25 5"11 205 about 13-15bf. Deadlift 500 squat 405 bench 350. I've done 2 powerlifting comps.

Good stats and numbers. Stick around and post some of your training sessions.

**DCI** · 10-14-2013, 06:31 PM

I was lol but I went back over your post and you mentioned the hammer machines really nice to mix it up all right

**Hazard** · 10-14-2013, 06:35 PM

Originally Posted by DCI

I was lol but I went back over your post and you mentioned the hammer machines really nice to mix it up all right

Lmao ok lol
It is..... I always do lat pull downs and some kind of free row. Either barbell or dumbell.....

Then I mix in:
Hammer strength (3 angles to choose)
Tbar rows
Cable rows (3 grips to choose)
Straight arm pull down