**Marcus's HIT Dungeon**

[Capebuffalo]

Did he counter your counter?

Told us best wishes for the holidays. Lol

[Igifuno]

Told us best wishes for the holidays. Lol

So now you have a vacant space and eviction to look forward to .. Sucks man.

Report that business to Dunn & Bradstreet and jack their business credit.

[Capebuffalo]

So now you have a vacant space and eviction to look forward to .. Sucks man.

Report that business to Dunn & Bradstreet and jack their business credit.

What do you do. Waiting for a date from the county for the hearing.

Then I whip his ass.

[Java Man]

how do i look?

Attachment 145971

Attachment 145972

Looking nice and wide AD. Great shoulder caps.

Shoulder

Still light week. Not a true deload.

Smith Military Behind the Neck
135x10. 135x10

Arnold's
35x10 40x10

DB Side Raises
25x10 drop15x12

Reverse Grip raises(rear delt)
25x10 drop 20x12

Attachment 145978. I love these reverse grip for rear delts

Attachment 145979

Ok work has been crazy diet has been less than stellar. Still haven't weighed myself but the mirror says I've lost size. Works only getting more hectic and will for a while. Having a hard time making all the pieces fit. Frustrating to say the least.

You look leaner than the last pics you posted. Leaner as in more cuts, vascularity. I don't personally see a size loss.

My diet has kind of sucked lately, missed meals and such too. Also no motivation, energy. I am definitely deep in the throes of pct / post cycle normality now. :/

[Igifuno]

What do you do. Waiting for a date from the county for the hearing. Then I whip his ass.

Hell yeah.. Get an attorney and have them collect hard. The first 30-90 days is the most chance if successful collections. You can also give your attorney permission to negotiate a settlement.

Still a pain in the ass.

[RipOwens]

how do i look? <img src="http://forums.steroid.com/attachment.php?attachmentid=145971"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=145972"/>

Very nice! You guys are beasts.

Hit legs tonight and since they've been neglected of late, strength gains are coming in leaps and bounds.

[marcus300]

Marcus, this is what I imagine you do to your training partners if they tried to bail out early.

Watch him push Cormier back as he still has 2 reps to do, happens 40 seconds in

Dorian Yates and Chris Cormier/Directors cut/ extra 10 minutes of unseen footage - YouTube

Then skip to 7 minutes

Excellent, ive seen that before its so good to watch. British Blood and Guts lmfao

[Java Man]

Very nice! You guys are beasts.

Hit legs tonight and since they've been neglected of late, strength gains are coming in leaps and bounds.

This is why I take a week off every so often or skip a muscle group occasionally. Giving it a break at the right time brings it back stronger. It took me years to figure that out and it happened by accident when I got lazy but was paying attention. Sometimes less is more.

[Java Man]

Hit back and calves tonight. I was fighting the urge to just turn around and go home while driving to the gym. I've been feeling a little run down as I'm approaching 7 weeks off and no longer on pct and I don't cruise so I'm completely clean.

Anyways I so did not feel like training but as usual, once my hands hit the cold iron bar I got into it and I felt so much better afterwards. I'm so glad I pushed myself into going.

Warm up, kind of an all body mix since I haven't been in for 3 or 4 days.

My roid pudge is gone so I noticed.vascularity and cuts I haven't seen before. I feel really skinny so I weighed myself. Still 221. Lol. Cool.

I'm not going to post the exercises. Nothing you guys haven't seen before felt great though.

[Java Man]

Ran across this tonight. Great side by side while haney still had the chair. Anybody know what year this is?:
Attachment 146006

[Capebuffalo]

Hell yeah.. Get an attorney and have them collect hard. The first 30-90 days is the most chance if successful collections. You can also give your attorney permission to negotiate a settlement.

Still a pain in the ass.

He's screaming bankruptcy. His vendors won't deliver anymore. No I mean literally whip his ass.

[Igifuno]

He's screaming bankruptcy. His vendors won't deliver anymore. No I mean literally whip his ass.

I can understand that. Like I said before, you may want to have 'Vinny and Joey' handle that one.

This is the worst possible scenario cape. I'm sure you know that, while he goes through the bankruptcy process (filing, investigation), you can't touch him. He needs to provide proof, however, that he is legally engaged in that process prior to his eviction, or you may proceed with the process. Hate to say it but it could take many weeks.

I want to kick this guys ass for you man.

[Igifuno]

Weighed in a 207 last night before bed. This marks the heaviest weight I've ever been in my life.

I don't even want to weigh myself this morning because I know it won't be 207 any more. Ok I just did, 204... I like it.

[Capebuffalo]

Weighed in a 207 last night before bed. This marks the heaviest weight I've ever been in my life.

I don't even want to weigh myself this morning because I know it won't be 207 any more. Ok I just did, 204... I like it.

You look so much bigger than that. Good bigger. 225-230 would be my visual guess. Good job.

[Igifuno]

You look so much bigger than that. Good bigger. 225-230 would be my visual guess. Good job.

It may take a while but I would love to see that. I'm a short guy at 5'6'' so 200+ is a bit to carry.

Cape what are your stats?

[AD]

Hit back and calves tonight. I was fighting the urge to just turn around and go home while driving to the gym. I've been feeling a little run down as I'm approaching 7 weeks off and no longer on pct and I don't cruise so I'm completely clean.

Anyways I so did not feel like training but as usual, once my hands hit the cold iron bar I got into it and I felt so much better afterwards. I'm so glad I pushed myself into going.

Warm up, kind of an all body mix since I haven't been in for 3 or 4 days.

My roid pudge is gone so I noticed.vascularity and cuts I haven't seen before. I feel really skinny so I weighed myself. Still 221. Lol. Cool.

I'm not going to post the exercises. Nothing you guys haven't seen before felt great though.

Well done Java. Glad you didn't turn around and head home.

[AD]

It may take a while but I would love to see that. I'm a short guy at 5'6'' so 200+ is a bit to carry.

Cape what are your stats?

I'm guessing 5'11 and 225 at 12%?

[Capebuffalo]

It may take a while but I would love to see that. I'm a short guy at 5'6'' so 200+ is a bit to carry.

Cape what are your stats?

41
5-11
Weight? Haven't stepped on a scale in a while.

I do know with my busy week I have not eaten like I should have and this picture will show size loss. I plan to put it back on ASAP. I have to figure this out. Can't be wasting time.



Arms

Last day of Light Workouts.

Incline DB Curls
30x10. 35x10 drop 25x8

Preacher Curls
50x10 50x10

Drag Curls
50x10

Straight Bar Cable Press superset Reverse Grip
100/50 x10. 120/60x10

Rope Pulldowns
50x15

[Igifuno]

If I look like you when I'm 40, I will be completely happy.

I'm 36.. So getting there.

[Capebuffalo]

If I look like you when I'm 40, I will be completely happy.

I'm 36.. So getting there.

That's funny. If I look like you at 42 I'll be real happy. You're a slab of mass with potential for a lot more.

[Igifuno]

That's funny. If I look like you at 42 I'll be real happy. You're a slab of mass with potential for a lot more.

thanks man.. working on it.. just threw down 8 whole eggs + 2 egg whites and 2 tortillas and V8 for meal 1. Have a bunch of rice, potatoes, chicken and fish for the day and gonna go crush shoulders at some point. I'm glad I took yesterday off.

Sucks that it took this long to become familiar with these effective techniques but better late than never.

[marcus300]

Arms this morning

DB curls
Hanging concentration curls
Hammer curls
db wrist curls

all done with dropsets to failure, rep range in total was 10 reps so shifted some serious bells straight off



Triceps
Overhead db extension
DB kickbacks
straight bar pushdowns

All down with dropsets to failure -rep range hitting total around 10 reps again -was very strong and couldn't touch the back of my head for an hour

[Igifuno]

^^ your arm looks like Thor's hammer...

Nice workout

[jdpeters]

Haven't read all of this post but definitely inspiring. Working out with added intensity. Adding weight, reducing reps, eating more. Stomach not yet used to all the food/calories...

JP

[marcus300]

Haven't read all of this post but definitely inspiring. Working out with added intensity. Adding weight, reducing reps, eating more. Stomach not yet used to all the food/calories...

JP

You should read all the thread it will give you a good understanding what we do here and its also very beneficial the more knowledge you have the more application you can do. Well done and let us know how you go on with your new structure

[marcus300]

Remember guys the type of training I do is brutal and when your body is telling you to rest do it, listen to your body and when it tells you it feels strong push it to its limit but always never risk injury. Listen and learn from your body. Train big eat big and listen to your body

[Capebuffalo]

Remember guys the type of training I do is brutal and when your body is telling you to rest do it, listen to your body and when it tells you it feels strong push it to its limit but always never risk injury. Listen and learn from your body. Train big eat big and listen to your body

That's what I did this week but screwed myself with diet. I'm hoping that I can slingshot a little next week coming off a calorie deficit and reduced training. I'm picking up the pace on both next week to intense and painful.

[marcus300]

That's what I did this week but screwed myself with diet. I'm hoping that I can slingshot a little next week coming off a calorie deficit and reduced training. I'm picking up the pace on both next week to intense and painful.

If you have a bad week training because your body is telling you to pull back just deplete your glycogen stores while your not needing all the energy and so long as you keep it around the 5-6 day mark and no more your body wont change its metabolism so you will reap some benefit when your load again and hit the weights, kind of a surge will happen.

[kelkel]

Love that arm shot Marcus.
Getting motivated for back and shoulders in a few minutes.
Late due to work.

[Cuz]

Ran across this tonight. Great side by side while haney still had the chair. Anybody know what year this is?:
Attachment 146006

That'd 92 when dorian came in second and haney retired.

[Igifuno]

Shoulders

DB press:
50sx10
70sx6 drop to 35sx10

Smith machine press
145x10
215x6
215x6 drop to 145x10

Single arm side laterals
30x10
40x6
40x6, RP+2, then drop to 25x12.. aaaaaaahhhhhhhgg

Reverse fly rear delt movement
130x10
180x10
205x6, RP+2

Bent over rear delt raises
Not sure of the weight - numbers on pins, but going heavier then ever before
Working set x 10
Heavy set x6, drop two pins and 6 more.

Did some trap movements and 10 mins cardio.

Glorious workout today..

[marcus300]

Shoulders

DB press:
50sx10
70sx6 drop to 35sx10

Smith machine press
145x10
215x6
215x6 drop to 145x10

Single arm side laterals
30x10
40x6
40x6, RP+2, then drop to 25x12.. aaaaaaahhhhhhhgg

Reverse fly rear delt movement
130x10
180x10
205x6, RP+2

Bent over rear delt raises
Not sure of the weight - numbers on pins, but going heavier then ever before
Working set x 10
Heavy set x6, drop two pins and 6 more.

Did some trap movements and 10 mins cardio.

Glorious workout today..

Igif - why use two movements what hit the same area? ie db press and smith machine and also two rear delt movements?

Why not try to condense the two movements into one and do it harder, heavier and more intense the first time around and there will be no need for further stimulation, don't leave anything in the tank think about that working set only. That's what I would do

[Igifuno]

Eliminate 'double' movements.. makes sense. Thank you - certainly will do this.

[Capebuffalo]

Shoulders

DB press:
50sx10
70sx6 drop to 35sx10

Smith machine press
145x10
215x6
215x6 drop to 145x10

Single arm side laterals
30x10
40x6
40x6, RP+2, then drop to 25x12.. aaaaaaahhhhhhhgg

Reverse fly rear delt movement
130x10
180x10
205x6, RP+2

Bent over rear delt raises
Not sure of the weight - numbers on pins, but going heavier then ever before
Working set x 10
Heavy set x6, drop two pins and 6 more.

Did some trap movements and 10 mins cardio.

Glorious workout today..

Looks great but you know I'm going to comment on it

Your drop set should be heavier. You're getting 6 reps then drop pion and doing 10. That's 16 total. 6+4 or 6+3. The total should not be greater than 10. Just my observation. Maybe Marcus or Kel will give their thought. But that's my understanding. Still looks good adding what Marcus said on double movements. Hey I'm bad about that as well. I need to remember that.

[Fcastle357]

41
5-11
Weight? Haven't stepped on a scale in a while.

I do know with my busy week I have not eaten like I should have and this picture will show size loss. I plan to put it back on ASAP. I have to figure this out. Can't be wasting time.

<img src="http://forums.steroid .com/attachment.php?attachmentid=146010"/>

Arms

Last day of Light Workouts.

Incline DB Curls
30x10. 35x10 drop 25x8

Preacher Curls
50x10 50x10

Drag Curls
50x10

Straight Bar Cable Press superset Reverse Grip
100/50 x10. 120/60x10

Rope Pulldowns
50x15

That's a good pic cape. Looks strong and full. Nice!

[Igifuno]

Looks great but you know I'm going to comment on it

Your drop set should be heavier. You're getting 6 reps then drop pion and doing 10. That's 16 total. 6+4 or 6+3. The total should not be greater than 10. Just my observation. Maybe Marcus or Kel will give their thought. But that's my understanding. Still looks good adding what Marcus said on double movements. Hey I'm bad about that as well. I need to remember that.

of course, you know I appreciate it and find it very valuable. Its a long term learning process..

Now that you mention it, I do tend to select weight where I'll get 6-10 reps on a drop set. I'll make a point to reduce weight only slightly going forward and see how that works

[marcus300]

6 -12rep range is good to go. Read my repost and it explains why. Sometimes you can go over if you have judged it wrong doesn't matter so long as the structure of the workout is hitting the right muscle fibers.

[Igifuno]

Ok, so you're talking on drop sets, correct.. and max 12 should be at failure?

[Capebuffalo]

Ok, so you're talking on drop sets, correct.. and max 12 should be at failure?

Are you keeping a log? So you remember next time if the weight was light or good?

[Fcastle357]

Quick check in. Abs today that's it. Mentally shit but a good workout. Weekend off back at it Monday. Not only am I mentally weak I've broken out all over my chest and shoulders. I know it goes with the territory not bitchen just updating. I can live with acne til it clears. Staying focused on the goal. This thread helps.