**Marcus's HIT Dungeon**

[Hazard]

Kel do you have any preference when it comes to shrugs? Barbell? DB? Are you consistent with having shrugs in the workouts? Just curious

I do 2 sets behind the back and 2 infront with barbells. Then I do one burnout set with heavy alternating dumbells.

Just my .02

[kelkel]

It shall be so. Oh yes. It shall.

Looking at your back shots from earlier I do have one comment... You need a bigger mirror. Lol.

Funny. Damn hard to take those shots by yourself too.

[kelkel]

Hey I just noticed you dropped your pants for your avy shot.. nice. haha

Only you and GGR noticed that. No offense, I liked her noticing better.

[kelkel]

Kel do you have any preference when it comes to shrugs? Barbell? DB? Are you consistent with having shrugs in the workouts? Just curious

Not really. I bounce between regular barbell or behind the back on a smith machine. I don't have heavy enough dumbells at home or I'd rotate them in as well. Always consistent with them. Always back-traps-shoulders, in that order for me.

I do 2 sets behind the back and 2 infront with barbells. Then I do one burnout set with heavy alternating dumbells.

Just my .02

That works. Bet you could get by with just one of each though, with drops and RP's!

[Java Man]

Triceps, biceps, calves
Skipping warm ups

Close grip smith
1 feeler
1x6 failed 7th, rp. 3 more. Rp. 1 more.

Preacher curls
1 feeler
2nd feeler, 1st was too light
1x8 ,rp,.5 more, rp 2 more, then did a drop set. Burning like crazy. Had to.shake the pain off. Cheated 5 up to get the negatives. Tears in my eyes but I didn't bawl lol

Rope push high pulley
both hands 2x16

One handed then, turned to the side to maximize.squeeze
dropsets
1x6, 1x6, 1x5 rp 2 more , 1x10. cheated last 5 felt like I was going to burst my skin. Arms are ballooned big time.

Seated.incline db curls, dropsets
1x8, rp got 2 more
1x6 rp, 2 more, rp 1 more
1x10 very light (20lb) strict hammer curls, burning like hell even though its.light

seated dips
2x?? To failure both times
Triceps are jello.

Low cable one arm curls
3x10. This is the finisher for biceps... Light,very controlled, squeezed hard on the peak contraction. Hold 3 sec. Repeat.

I measured my arms after this because they looked massive lol. Almost 18 whoohoo!! I'm not a measurement watcher but occasionally I like to do it to see where I'm at.

Stoked! Biggest ever. New ms for my once 12'5" sticks

Glad I went in.

EDIT: I did 2 sets of 20 seated calves @ 2, plates, 1x12 with 3 plates. I do them slow with full range so that's all they need a few times a week. I alternate standing and seated different days

Long session this time-.55min..

[Fcastle357]

Triceps, biceps, calves
Skipping warm ups

Close grip smith
1 feeler
1x6 failed 7th, rp. 3 more. Rp. 1 more.

Preacher curls
1 feeler
2nd feeler, 1st was too light
1x8 ,rp,.5 more, rp 2 more, then did a drop set. Burning like crazy. Had to.shake the pain off. Cheated 5 up to get the negatives. Tears in my eyes but I didn't bawl lol

Rope push high pulley
both hands 2x16

One handed then, turned to the side to maximize.squeeze
dropsets
1x6, 1x6, 1x5 rp 2 more , 1x10. cheated last 5 felt like I was going to burst my skin. Arms are ballooned big time.

Seated.incline db curls, dropsets
1x8, rp got 2 more
1x6 rp, 2 more, rp 1 more
1x10 very light (20lb) strict hammer curls, burning like hell even though its.light

seated dips
2x?? To failure both times
Triceps are jello.

Low cable one arm curls
3x10. This is the finisher for biceps... Light,very controlled, squeezed hard on the peak contraction. Hold 3 sec. Repeat.

I measured my arms after this because they looked massive lol. Almost 18 whoohoo!! I'm not a measurement watcher but occasionally I like to do it to see where I'm at.

Stoked! Biggest ever. New ms for my once 12'5" sticks

Glad I went in.

Looks nice java

[Java Man]

Looks nice java

Thanks. Mixed it up a bit by alternating triceps and biceps sets instead of running straight thorough each. The pump was incredible.

[AD]

Only you and GGR noticed that. No offense, I liked her noticing better.

I noticed your grey hair

[Capebuffalo]

Triceps, biceps, calves
Skipping warm ups

Close grip smith
1 feeler
1x6 failed 7th, rp. 3 more. Rp. 1 more.

Preacher curls
1 feeler
2nd feeler, 1st was too light
1x8 ,rp,.5 more, rp 2 more, then did a drop set. Burning like crazy. Had to.shake the pain off. Cheated 5 up to get the negatives. Tears in my eyes but I didn't bawl lol

Rope push high pulley
both hands 2x16

One handed then, turned to the side to maximize.squeeze
dropsets
1x6, 1x6, 1x5 rp 2 more , 1x10. cheated last 5 felt like I was going to burst my skin. Arms are ballooned big time.

Seated.incline db curls, dropsets
1x8, rp got 2 more
1x6 rp, 2 more, rp 1 more
1x10 very light (20lb) strict hammer curls, burning like hell even though its.light

seated dips
2x?? To failure both times
Triceps are jello.

Low cable one arm curls
3x10. This is the finisher for biceps... Light,very controlled, squeezed hard on the peak contraction. Hold 3 sec. Repeat.

I measured my arms after this because they looked massive lol. Almost 18 whoohoo!! I'm not a measurement watcher but occasionally I like to do it to see where I'm at.

Stoked! Biggest ever. New ms for my once 12'5" sticks

Glad I went in.

EDIT: I did 2 sets of 20 seated calves @ 2, plates, 1x12 with 3 plates. I do them slow with full range so that's all they need a few times a week. I alternate standing and seated different days

Long session this time-.55min..

Nice.

[Java Man]

Nice.

Thanks cape!

[RipOwens]

I do 2 sets behind the back and 2 infront with barbells. Then I do one burnout set with heavy alternating dumbells. Just my .02

Thanks Haz, I usually do something similar, never tried the burnout set though.

[RipOwens]

Not really. I bounce between regular barbell or behind the back on a smith machine. I don't have heavy enough dumbells at home or I'd rotate them in as well. Always consistent with them. Always back-traps-shoulders, in that order for me. That works. Bet you could get by with just one of each though, with drops and RP's!

Thanks Kel, honestly I never even tried drop sets on shrugs.

[kelkel]

I noticed your grey hair

Wait............what?

Thanks Kel, honestly I never even tried drop sets on shrugs.

Great exercise for drops and RP's. Do it up RipO and report back.

[Hazard]

I'm going to try drop setting shrugs today. I've felt like a house for two days lol - must be the diet. Today's gym session should be fun.

[Cuz]

im going in guys. quad assault for me in t-minus 2 hours. wish me luck. I will fear no weights.

[Fcastle357]

im going in guys. quad assault for me in t-minus 2 hours. wish me luck. I will fear no weights.

Destroy it chad!

[kelkel]

im going in guys. quad assault for me in t-minus 2 hours. wish me luck. I will fear no weights.

Do something different and surprise them. Shock them into growth.

[kelkel]

I'm going to try drop setting shrugs today. I've felt like a house for two days lol - must be the diet. Today's gym session should be fun.

Haz if you get enough reps on set #1 do an RP next, then drop. If you have someone to strip the weight, great. If not, do it yourself. Takes extra time but still effective. Maximum overload brother!

[Hazard]

Haz if you get enough reps on set #1 do an RP next, then drop. If you have someone to strip the weight, great. If not, do it yourself. Takes extra time but still effective. Maximum overload brother!

i'll be doin 275 for the first set.... I'm pretty sure i'll get a good 8. I can either RP then or the next set but because I do 2 sets front and 2 sets back i don't want to do 3 sets of each for traps buy doin a drop also.

[Igifuno]

Week 3 back shot inspired by kel.. (sorry kel, no tan yet should have that taken care of by next week's shot)

[Igifuno]

Shoulders/traps

after warm up/stretching

Smith mach press
145x10
225x3 (saw cape doing these for sets in his last shoulder workout.. not there yet)
180x8, RP + 3 more

Dumbell press
70sx8
80sx6, RP + 1/2 rep - failure

Side laterals
25x12
30x8 RP + 2 more then drop to 25 + 6 more
30x8 RP + 2 more then drop to 25 + 6 more

Rear delt/reverse fly machine
working set
heavy/drop to failure

Bent over rear delt raises on cable machine
working set
heavy/drop to failure

Traps - shrug machine then db shrugs, heavy and drop to failure

20 mins cardio

[Hazard]

Pre-workout meal.....


Ill be workin out in about 90 min

[Igifuno]

^^ looks good.. gimme some with hot sauce and its on!

[Hazard]

^^ looks good.. gimme some with hot sauce and its on!

It's already got siracha in it lol

[Fcastle357]

Week 3 back shot inspired by kel.. (sorry kel, no tan yet should have that taken care of by next week's shot)
<img src="http://forums.steroid.com/attachment.php?attachmentid=145713"/>

Gonna need a bigger bathroom soon are u looking into tanning?

[Igifuno]

It's already got siracha in it lol

Oh you sumbich.. Is that ground beef/turkey/pork?

[Cuz]

Week 3 back shot inspired by kel.. (sorry kel, no tan yet should have that taken care of by next week's shot)

keep pushin it man you are filling each muscle out it seems. Lats are nice and widened I have hard time since my torso is so damn long. Your are definitely lookin thick

[Hazard]

Oh you sumbich.. Is that ground beef/turkey/pork?

Wrong on every level..... ground chicken

With siracha, oion powder, garlic powder, adobo, an when it browns..... white wine to pull up the bits.

[Igifuno]

Wrong on every level..... ground chicken With siracha, oion powder, garlic powder, adobo, an when it browns..... white wine to pull up the bits.

Chef Haz!! Damn man. Thx for the recipe.

[Igifuno]

Gonna need a bigger bathroom soon are u looking into tanning?

Thx man yeah that's my daughters barm since she commandeered mine lol.

Definitely gonna tan it up next week.

[Igifuno]

keep pushin it man you are filling each muscle out it seems. Lats are nice and widened I have hard time since my torso is so damn long. Your are definitely lookin thick

Thanks chad.. Feelin good.

[Cuz]

Got quads done glad that shits over with.

leg curls 3 sets

3 sets squats

2 sets hacks

2 sets bb lunges.

Had enough of it. I went really deep on the squats. Deeper than normal. Stance was very narrow. Not much weight was used today I must say but they are still tingling sittin here typing. All sets on squats and lunges had RP.

[DCI]

This morning was cardio, crosstrainer and as a cool down quick walk on the threadmill.

Then triceps:

Rope pull downs two handed heavy two sets and two drops they were pumping hard was great

Single hand rope pulls light but slow and concentrated great exercise tbh same as above

Two handed behind the head db push ups again same asabove, was great to feel the slabs of muscle there bursting through the skin.

Biceps:

Hammercurls same as above

Bicep ez bar curls slow and concemtrated etc

Cable straight bar curls really slow again burned the biceps off me at this stage was crazy

Deload week next week can't wait was a tough 6 weeks of hit this time can't wait for the deload then go hard into it again

[Igifuno]

Got quads done glad that shits over with.

leg curls 3 sets

3 sets squats

2 sets hacks

2 sets bb lunges.

Had enough of it. I went really deep on the squats. Deeper than normal. Stance was very narrow. Not much weight was used today I must say but they are still tingling sittin here typing. All sets on squats and lunges had RP.

are you splitting up quads and hams or did you do hams as well (leg curls)? I'm thinking about splitting up legs into separate workouts

[Cuz]

are you splitting up quads and hams or did you do hams as well (leg curls)? I'm thinking about splitting up legs into separate workouts

I have to split them up IG, no way I could do a total leg workout in one day. about 4 days in between

[Igifuno]

I have to split them up IG, no way I could do a total leg workout in one day. about 4 days in between

Thinking about doing the same. May give it a go soon. So you're hitting quads only in that workout? What other muscle group are you incorporating into your ham workout? I was thinking something like this:

Chest/bis/calves
Back/tris/hams
Off
Off
Shoulders/traps/forearms
Off
Quads/abs

[Cuz]

Thinking about doing the same. May give it a go soon. So you're hitting quads only in that workout? What other muscle group are you incorporating into your ham workout? I was thinking something like this:

Chest/bis/calves
Back/tris/hams
Off
Off
Shoulders/traps/forearms
Off
Quads/abs

yes quads only. I have a six day split now, rest days are taken according to how I feel

typical split
Monday-detls
Tuesday -hams/calves
wednsday - back
Thursday-chest
Friday off
Saturday-quads
Sundy- arms/calves'
Monday-off

repeat...im going to try this awhile and see what it does. Ill be going back on cycle in January. Really serious about my diet/training now trying to nail it down before I hop on other compounds besides just test. "lets get serious" lol

obviously I could incorporate more bodyparts but im not going to now until I get back on gear.

[Java Man]

keep pushin it man you are filling each muscle out it seems. Lats are nice and widened I have hard time since my torso is so damn long. Your are definitely lookin thick

X2 looking good ig

[Hazard]

Following the back shot trends lol..... Here's one. Once I start leaning up this feb ill take another to compare. Concentrating on growth for now :-)

[Cuz]

Following the back shot trends lol..... Here's one. Once I start leaning up this feb ill take another to compare. Concentrating on growth for now :-)

Big traps haz, were you flexing them or was that relaxed?, I think you need a bigger mirror also. I just put my phone on 10sec timer and pose lol