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Thread: **Marcus's HIT Dungeon**

  1. #6401
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    Quote Originally Posted by RipOwens

    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
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  2. #6402
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    Quote Originally Posted by Capebuffalo View Post
    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.
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  3. #6403
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    Quote Originally Posted by Igifuno View Post
    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.
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  4. #6404
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    Quote Originally Posted by RipOwens View Post
    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.

    Quote Originally Posted by Hazard View Post
    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!
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  5. #6405
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    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..
    Last edited by Java Man; 11-09-2013 at 03:38 AM. Reason: Forgot the calf work7
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  6. #6406
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    Quote Originally Posted by 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.
    Looks nice java

  7. #6407
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    Quote Originally Posted by Fcastle357 View Post
    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.

  8. #6408
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    Quote Originally Posted by kelkel View Post

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

  9. #6409
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    Quote Originally Posted by Java Man View Post
    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.
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  10. #6410
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    Quote Originally Posted by Capebuffalo View Post
    Nice.
    Thanks cape!

  11. #6411
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    Quote Originally Posted by Hazard
    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.

  12. #6412
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    Quote Originally Posted by kelkel
    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.

  13. #6413
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    Quote Originally Posted by AD View Post
    I noticed your grey hair
    Wait............what?

    Quote Originally Posted by RipOwens View Post
    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.
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  14. #6414
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    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.
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
    - Knockout_Power

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  15. #6415
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    im going in guys. quad assault for me in t-minus 2 hours. wish me luck. I will fear no weights.
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  16. #6416
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    Quote Originally Posted by chadcuz1985 View Post
    im going in guys. quad assault for me in t-minus 2 hours. wish me luck. I will fear no weights.
    Destroy it chad!
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  17. #6417
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    Quote Originally Posted by chadcuz1985 View Post
    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.
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  18. #6418
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    Quote Originally Posted by Hazard View Post
    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!
    Last edited by kelkel; 11-09-2013 at 12:49 PM.
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  19. #6419
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    Quote Originally Posted by kelkel View Post
    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.
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
    - Knockout_Power

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  20. #6420
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    Week 3 back shot inspired by kel.. (sorry kel, no tan yet should have that taken care of by next week's shot)
    Click image for larger version. 

Name:	IMG_4754.jpg 
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ID:	145713
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  21. #6421
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    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
    Last edited by Igifuno; 11-09-2013 at 01:13 PM.

  22. #6422
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    Pre-workout meal.....


    Ill be workin out in about 90 min
    Attached Thumbnails Attached Thumbnails **Marcus's HIT Dungeon**-image-3317902127.jpg  
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
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  23. #6423
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    ^^ looks good.. gimme some with hot sauce and its on!

  24. #6424
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    Quote Originally Posted by Igifuno View Post
    ^^ looks good.. gimme some with hot sauce and its on!
    It's already got siracha in it lol
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
    - Knockout_Power

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  25. #6425
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    Quote Originally Posted by Igifuno View Post
    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?

  26. #6426
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    Quote Originally Posted by Hazard
    It's already got siracha in it lol
    Oh you sumbich.. Is that ground beef/turkey/pork?

  27. #6427
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    Quote Originally Posted by Igifuno View Post
    Week 3 back shot inspired by kel.. (sorry kel, no tan yet should have that taken care of by next week's shot)
    Click image for larger version. 

Name:	IMG_4754.jpg 
Views:	224 
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    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

  28. #6428
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    Quote Originally Posted by Igifuno View Post
    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.
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  29. #6429
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    Quote Originally Posted by Hazard
    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.

  30. #6430
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    Quote Originally Posted by Fcastle357
    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.

  31. #6431
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    Quote Originally Posted by chadcuz1985
    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.

  32. #6432
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    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.

  33. #6433
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    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

  34. #6434
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    Quote Originally Posted by chadcuz1985 View Post
    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

  35. #6435
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    Quote Originally Posted by Igifuno View Post
    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

  36. #6436
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    Quote Originally Posted by chadcuz1985
    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
    Last edited by Igifuno; 11-09-2013 at 03:28 PM.

  37. #6437
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    Quote Originally Posted by Igifuno View Post
    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.

  38. #6438
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    Quote Originally Posted by chadcuz1985 View Post
    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

  39. #6439
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    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 :-)
    Attached Thumbnails Attached Thumbnails **Marcus's HIT Dungeon**-image-3130517803.jpg  
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
    - Knockout_Power

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  40. #6440
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    Quote Originally Posted by Hazard View Post
    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

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