**Marcus's HIT Dungeon**

[Capebuffalo]

That's cool. Austinites gonna be jealous. Or maybe he was there?

He was 200 feet away. Always 200 feet away.

[Capebuffalo]

I pm'd him while my sis was there lol. He already knew about dlb's hernia. I had to conform with my sis. He's gotta follow her on twitter or something lol

I got an autographed photo :-p

She has a hernia and is doing cable rows. ? Wow.

[Hazard]

She has a hernia and is doing cable rows. ? Wow.

Yea an umbilical hernia..... I'm sure she wasn't doing much weight at all

[RipOwens]

My sis went to Dana Lynn Bailys boot camp today. She had a great time and says she's as motivated as ever. Some pics.....

Nice!!

[Cuz]

Chad.... Those are some big tri's and delts. ESPECIALLY for being 6'3. They actually look big on you..... It's hard to fill in all that space and actually look BIG

Appreciate it man! Im very close to that height in shoes and yes damn it is very hard having long limbs and trying to look thick. It can be done at a lean 240lbs, Arnold and Lou did it back in the day lol.

Agree with Haz. Looks good!

Thanks big man, its a work in progress. As long as I don't stop making gains its all good.

I wouldn't have guessed you were that tall. It's hard to look full the taller you are but youre doing it you'll hit 260 eventually at 6' 3'' I have no doubt. Just keep at it.

yeah, you can tell im that tall if I take a front pic looking forward. I always like taking side pics because it shows more of my thickness where as a forward pic doesn't lol. My chest isnt' as big as yours is so I always rely on back and delt shots lol. Im lagging in chest, strong on the bench, just development is behind everything else. That's what sucks about being taller than your average guy.

Appreciate all the kind words. Im taking today off, no training. Just going to eat and load for Monday.

[Giggle]

Oh - I'm so jealous! Bet she learned a lot.

[marcus300]

Marcus that avy is sick lol. I love when you use it..... Looks like two mountain peaks haha. Gret symmetry there

That's a recent one, thanks

I wrote a post out that never posted..... Fvckin phone app.

Anyways..... I did delts and traps today. Overall had a great workout but the shoulder pain is gettin worse every week. Next week I'm going to go lighter on side laterals and not do front raises at all.

This week did 185 smith press which hurt.....

Side laterals 60lb dumbells 2 working sets. Failure at 10th rep.

Front raises and rears I don't push too hard. Did 45lb dumbells for the rears and did them strict. 3 sets of 10

Traps - 245lbs on smith. 2 sets rear and 2 sets front. Then to burn em out I did 100lb alternating dumbell shrugs to failure. Almost couldn't get the dumbells back on the rack.

Went to the locker room and weighed myself..... 260 on the nose. Snapped a new avy then ha a pwo shake and left hah.

260 is huge haz well done

How tall are you?

I'm 6'1 and I'm not running a lot of gear. Not even a gram of test

*edit* I measured the gf's ass and she measured my arms lol.

Her ass - 44" lol!

Arm - 19" even while cold

19" well done, I can see a pose down soon in here with everyone

Bi's and Tri's today. switched it up, done a morning workout, with 2 small meals in me.

I went pretty hard today on both, but harder on tri's. I managed to get some assistance with a few sets on triceps from a female friend.

Warmed up with some 25lbs alternate dumbbell curls and then immediately went to the barbell to warm up
bar onlyx12
95x12
115x10
135x7 followed by an 85lb drop set to failure

Preacher curl hammer strength machine
25x12 singles
45x12 singles
55x10singles. as I was tiring now the last 3 of the set I was fighting for everything I had very intensely lowering the weight slowly

alternate seated inclined dumbbell curl
30x10
50x8 followed by a 30 x 6 dropset with some hammer curls

Triceps
close grip bench
135x12 x 2 sets trying to warm up good
185x12
225x16. Didn't have a spotter so I couldn't go heavy, I just racked the weight after the 16th rep. I was tiring anyway but too scared to go heavy. My close grips are about 6 inches between thumbs. I can really feel it on my medial head tricep.

Feeling ok I went to skull crushers

EZ curl bar.

70x14
90x12
110x12
130 x9 failure then with 2 forced reps, this shit was intense I felt strong as fck though. I was screaming like a wild animal, the forced reps really hurt like hell. I got up and said "that's how you ****in train" lol was psyched up.

Reverse grip cable pulldowns
65x12
95x 10 this was failure I then got help with 2 forced reps. The last one I tried to go as slow as I could on the negative. I was done. Snapped a pic of the tri's but it sucks from this little $29 phone I have. I need a smart phone for this shit

Attachment 145247

Nice tricep Chad....

I feel like I am being left behind

[Cuz]

Thanks big man, but I gotta laugh when you say you are being left behind...lol im trying to catch up to the big boy club. And its going to take a lot of time, gear, food, and training. Im afraid ill be watching from the audience if a pose down occurs lmao!!!

[kelkel]

He was 200 feet away. Always 200 feet away.

Hysterical.

[Cuz]

damn I want to train but I know I don't need too, hit it 5 days this week. its tough setting here at home on an off day.

[Hazard]

damn I want to train but I know I don't need too, hit it 5 days this week. its tough setting here at home on an off day.

Hah! Me too! I'm itchin to go lol

[marcus300]

Just seen these on another thread, got to put in here for the big boys

[Hazard]

Lmao

[marcus300]

Killed my legs today, nearly everything was drop set and done fast. No partner this morning so reduce my resting time

All ive done is ate and rested all day

Leg extension
hack squat
V stand hammer squat
lunges
lying leg curls
seat calves raises
standing calves raises

[Hazard]

Damn

[Cuz]

Damn

holy shet.

[Cuz]

Killed my legs today, nearly everything was drop set and done fast. No partner this morning so reduce my resting time

All ive done is ate and rested all day

Leg extension
hack squat
V stand hammer squat
lunges
lying leg curls
seat calves raises
standing calves raises

you know you have had a good day when that happens

[Sfla80]

[QUOTE=marcus300;6712944]Just seen these on another thread, got to put in here for the big boys



Marcus this AVI u have now,looks likes dorians arm in this pic...amazing

[Sfla80]

Arms today

Tris

Close Grip smith
working set was 205#x4, RP 2, dropped to 185# for 3 more.

DB over head
working set was 85#x5 dropped 65# for 5

Reverse grip pull down
Forgt weight honestly....did 6 reps then rp for 2 more

DB flat Skulls
25#x8...finished...still getting used to this movement

Bis

Db curls
working set 35#x6 RPx2

Incline DB curls
working same as above

Hammer strength single arm preacher
50x6, RPx3 with forced negs

Still haven't found a great bi routine....continuously changing it

[Hazard]

I think incline dumbell curls are great for bi thickness. Hammer curls too....

I only do two exercises for mass and then one for the peak.

Straight bar curls hit em nice too *edit* they bother the wrists a bit for me tho

[Sfla80]

I think incline dumbell curls are great for bi thickness. Hammer curls too....

I only do two exercises for mass and then one for the peak.

Straight bar curls hit em nice too *edit* they bother the wrists a bit for me tho

Heard that thanks....thinking next time...straight bar, incline db and bent over iso curl. Let u know how it goes

[Hazard]

Heard that thanks....thinking next time...straight bar, incline db and bent over iso curl. Let u know how it goes

Those incline db curls make my bi's feel like they're going to rip the skin. They hurt so good lol

[marcus300]

[QUOTE=Sfla80;6713069]

Just seen these on another thread, got to put in here for the big boys



Marcus this AVI u have now,looks likes dorians arm in this pic...amazing

I wish it was that big.

[Capebuffalo]

[QUOTE=marcus300;6713135]

I wish it was that big.

Gotta say your shoulders show better in that pose.

[Java Man]

[QUOTE=marcus300;6712944]Just seen these on another thread, got to put in here for the big boys



Look at his traps in that back shot. Damn. And the striations in the lower lats. Insane.

[Java Man]

Damn

1985. I was 15. I had no idea who dorian yates was then. I think lee haney was on his throne at the time and I was just getting into weight training. Wasting my money on things like glandulars and sterols. Lol. Stupid kid.

I've never seen Dorian that early in his career. Cool side by side.

[Java Man]

Did chest and calves today.
I'm doing much better than I thought I would on this pct. I'm going into week 3 and not losing any strength. Since I was running tren I had the usual symptom of no endurance and it's easier to breathe now. Not sweating as much either. It actually feels good to be off! I'm running 50mg clomid daily and 20mg nolva/12.5mg exemestane eod, and I ran hcg throughout the cycle.

I recommend hcg for everyone during cycles now. Pct is a cakewalk after that.

Anyways:

Flat BB Bench warm up 1x50@135. This is mostly ceremonial now lol. When I was fat last year it seemed like a good idea but I think this might be detrimental for where I'm at and where I'm going. I'm going to stop doing this.

Hammer Strength Incline
1x10 feeler
1x7, RP, 2 more, dropped 20lb increments no rest and went to total failure at one plate each, from 3, then did half reps until I had to let it fall. I couldn't even do a negative at the end with one plate. My crease looks deeper than ever right now and I got veins coming out in my pecs. Nice. I see a little more definition every time I'm in the gym. That can't be bad.

Short rest
Incline DB Flyes
No warm up
2x10 @70lb. I'm trying to pull back a little since I'm on pct. I'm also cutting now so didn't do the usual heavy one set hit style here. A little carb depleted today.

Tried crossovers but my left shoulder screamed at me like the last time I tried them so I think maybe my crossover days are over.

Seated machine flyes
1x10
Increased weight, 1x8 then dropsetted -20lbs down to 40. Total failure. Pecs are quivering. Signal to move on!

3x15 standing calf raises. My calves are responding nicely to training them several times per body cycle instead of once. I've been training eod since starting pct. I like it.

35 min.

[Capebuffalo]

Chest

Hammer Strength Decline
225x10 315x10. 495x3 drop 315x6 225x5 135x5

Dumbbell Incline
80x7 100x4 drop 60x6

Seated Cable Cross Overs
1 drop set
100x4. 80x4. 60x5 40x6

[marcus300]

Shoulder Pre exhausted dropset - still trying to protect my injury


db single side laterals
3 warm up sets - to really warm my delts up
1 working set with 1 drop set to failure


db front raises
2 feel sets
1 working set with 1 drop set to failure


bent over rear db laterals
2 feel sets
1 working with 1 drop set


seat smith machine front press
2 feel sets
1 working set with double drop set to failure


bb shrugs
2 feel sets
1 working set with triple drop set to failure right down to halfs/quarters

Short heavy and intense, pushed a little harder today due to loading up and seeing how things felt. Still no start day to start my cycle due to health issues so still priming and lengthening the process out a bit, which should yield better results in the long run. Feeling ok and very strong but not pushing beyond failure at this time still holding back until I am ready to really step things up for a hard intense 6 weeks

[Capebuffalo]

Marcus are you cleared for your cycle?

Edit. Never mind just read above.

[marcus300]

Marcus are you cleared for your cycle?

Edit. Never mind just read above.

No ive got problems

[kelkel]

I recommend hcg for everyone during cycles now. Pct is a cakewalk after that.

Exactly what was your cycle? If you don't mind me asking. No worries if you don't want to discuss.

Chest

Hammer Strength Decline
225x10 315x10. 495x3 drop 315x6 225x5 135x5

Dumbbell Incline
80x7 100x4 drop 60x6

Seated Cable Cross Overs
1 drop set
100x4. 80x4. 60x5 40x6

Nice. Short and intense.

[kelkel]

No ive got problems

Fvck.

[Capebuffalo]

Fvck.

X2. Sorry big guy.

[AD]

I'm not sure if you guys have noticed. HIT is actually quite ugly to watch. I just finished my delts and traps. Throughout the session, I was either grunting or actually shouting during the set, or slouch on the bench panting and gasping. I alternate between my berserk face pushing, and a painful breathless face half way to tears during the short rest. Kel you're lucky cos you work out in the dungeon. I seriously wonder what the guys around think when they look at me.

[marcus300]

I'm not sure if you guys have noticed. HIT is actually quite ugly to watch. I just finished my delts and traps. Throughout the session, I was either grunting or actually shouting during the set, or slouch on the bench panting and gasping. I alternate between my berserk face pushing, and a painful breathless face half way to tears during the short rest. Kel you're lucky cos you work out in the dungeon. I seriously wonder what the guys around think when they look at me.

lmfao

[kelkel]

I'm not sure if you guys have noticed. HIT is actually quite ugly to watch. I just finished my delts and traps. Throughout the session, I was either grunting or actually shouting during the set, or slouch on the bench panting and gasping. I alternate between my berserk face pushing, and a painful breathless face half way to tears during the short rest. Kel you're lucky cos you work out in the dungeon. I seriously wonder what the guys around think when they look at me.

Yep. But usually once a workout I'll let out a sound that shocks me that it came from me. From weird grunt to feminine type scream. Funny side story. Was doing a heavy set the other day and nearing the all-out end suddenly my ear kinda popped and there was no sound. Had the quick thought that I hurt my ear-drum somehow. Then I realized my ipod ear piece fell out......

[AD]

Yep. But usually once a workout I'll let out a sound that shocks me that it came from me. From weird grunt to feminine type scream. Funny side story. Was doing a heavy set the other day and nearing the all-out end suddenly my ear kinda popped and there was no sound. Had the quick thought that I hurt my ear-drum somehow. Then I realized my ipod ear piece fell out......

Lol classic! I am considering getting a dungeon of my own.

[marcus300]

Great motivation and listen carefully

[Hazard]

*like* great vid