**Marcus's HIT Dungeon**

[Cuz]

Legs tomorrow so I went to Sports Authority and got some. They didn't have the elbow brace I'm looking for so I'll go somewhere else for that. Wore them around for about an hour tonight to get used to the feel. Definietly feel the added support.



I like how you split legs.. I want to do the same. I may just steal your split I'll drop one of the calf days and replace with abs on quad day. Arm day too.



I took several readings today and will definitely continue to do so. Feel better already though

Yeah. Its designed for trying to bring up my weakpoints

[Cuz]

Glad your feelin better bro. Keep checkin it.

[Igifuno]

Legs for me as well tmrw

we both did back/bis today too. are we on the same split?

[Igifuno]

Yeah. Its designed for trying to bring up my weakpoints

I hear you.. whatever is effective.

Glad your feelin better bro. Keep checkin it.

thx man and will do.

[Hazard]

we both did back/bis today too. are we on the same split?

Mon - back/tris
Tues - legs
Wed - off
Thurs - chest/bis
Fri - off
Sat - delts/traps
Sun - off

Sometimes ill do delts/traps on fri. All depends on my schedule

[Igifuno]

Thursday chest/bis right? you have tris twice.

[Hazard]

Thursday chest/bis right? you have tris twice.

Yup lol - just edited that

[Igifuno]

there ya go..

Need to down a shake and some supps.. for the first time in about two weeks, I'm going to try to not use afrin before bed.. may be an ugly couple of days for sleep, but that's nothig new.

[AD]

there ya go..

Need to down a shake and some supps.. for the first time in about two weeks, I'm going to try to not use afrin before bed.. may be an ugly couple of days for sleep, but that's nothig new.

have you tried taking anti-histamines before bed? helps with the nose, and makes you drowsy too.

[Hazard]

Sinus buster..... Buy it from rite ade. It burns like a fvck but its all natural..... Uses capsaicin haha. It may be worth a shot

[Igifuno]

have you tried taking anti-histamines before bed? helps with the nose, and makes you drowsy too.

I haven't..

Sinus buster..... Buy it from rite ade. It burns like a fvck but its all natural..... Uses capsaicin haha. It may be worth a shot

yeah? Hmm. I'll check it out.. burn is better than clogged.

[Doom44]

Legs/Abs

Legs extension - 1 set 8 reps rp +2 reps rp+2reps (burn baby burn)
Squat - 1 set 10 reps (positive failure) 1 set 6 reps rp+2reps rp+2 reps rp+1 reps ( i feel my life are done. Lol)
Hack squat - 1 set 8 reps Rp+2 reps rp+2reps. ( I can't breath )
(I have to take 5 minutes break,lol)
Stiff legs Deadlift - 1 set 6 reps drop +2reps drop+2 reps.
Lying legs curl - 1 set 6 reps rp+2reps drop+3reps.

Toes to bar 3 sets to failure

Same as usual 30 minutes done all the work. I don't feel like want to move at all. Damn.

[Igifuno]

nice doom, what are your stats?

[Doom44]

nice doom, what are your stats?

Age. : 23
Height : 171cm
Weight : 176lbs
Bf%. : 11-12%
Cycle. : 0 ( probably will run my first cycle by next year, will see how it goes, if I still can progress naturally then I won't run it yet)
Lifting exp : 4 years
Background: MMA(6 years) bodybuilding( 3 years) Crossfit ( 1 years. ) * I do crossfit as my cardio. Lol

Goal : get as big as I can without lose the symmetry .

[Igifuno]

Much respect brutha! Very nice.. so refreshing to see when good people have their heads on straight and know the value of working toward their own genetic potential. The fact that you are training the way you are is huge, and you will surely benefit in the future from the way you are handling yourself now, both in the gym and with the decisions you make.

[Doom44]

Much respect brutha! Very nice.. so refreshing to see when good people have their heads on straight and know the value of working toward their own genetic potential. The fact that you are training the way you are is huge, and you will surely benefit in the future from the way you are handling yourself now, both in the gym and with the decisions you make.

Thanks buddy.. I have learn a lots from here... And you guys over here is my motivation to push me go further

[Fcastle357]

Much respect brutha! Very nice.. so refreshing to see when good people have their heads on straight and know the value of working toward their own genetic potential. The fact that you are training the way you are is huge, and you will surely benefit in the future from the way you are handling yourself now, both in the gym and with the decisions you make.

X2 making progress naturally and working up to a cycle is fantastic. Wish my head would have been on that strait at your age. Keep it up! Post a pic too. Not sure if I've seen one if yours yet.

[RipOwens]

New AV for me. snapped it yesterday evening after I hadn't eatin in about 5 hours. Looks fvckin crazy, im proud to say the least. But damn I been so busy the last few days...my diet has went to shit. Now I got a damn work related problem and ....just bs man. Why cant we all just be bodybuilders and not work.

Great shot Chad!

[Capebuffalo]

Row Row Row My Boat

Bent Over Rows
135x8 185x8 205x6 drop x6

Hammer strength Low Row
225x8 275x6. Drop x6

Seated Cable Row Wide Grip
105x10. 135x8. Drop x 4

Barbell Shrugs

[Igifuno]

Traps are looking sick cape, the separation between them and the back shows very nicely.

That is some serious weight on bent over rows, I feel like if I attempted that I would pull my shoulder right out of its socket lol.

[Fcastle357]

Chad that is a great pic. You should be proud!

[marcus300]

I feel so strong, I'm convinced I can lift with anyone, weights feel light and that's how I feel when I walk in the gym. No one's bigger or better I'm mentally stronger than anyone in the gym. I'm on a roll guys I'm killing it and nothing can come close.

That's my mind set when I grip the bar or bell

[marcus300]

Chad, that avy is very good. I really need to see a closer shot of that pose

[Igifuno]

I feel so strong, I'm convinced I can lift with anyone, weights feel light and that's how I feel when I walk in the gym. No one's bigger or better I'm mentally stronger than anyone in the gym. I'm on a roll guys I'm killing it and nothing can come close. That's my mind set when I grip the bar or bell

Sitting in the gym parking lot right now getting the mindset. Glad I opened this. My legs have no idea how fvcked they are. Here we go.

[marcus300]

Sitting in the gym parking lot right now getting the mindset. Glad I opened this. My legs have no idea how fvcked they are. Here we go.

Legs are very hard, it's half you body you got to go to war with. Watch Yates video bib posted for releasing aggression.

[Fcastle357]

I feel so strong, I'm convinced I can lift with anyone, weights feel light and that's how I feel when I walk in the gym. No one's bigger or better I'm mentally stronger than anyone in the gym. I'm on a roll guys I'm killing it and nothing can come close.

That's my mind set when I grip the bar or bell

Love it Marcus.

[Cuz]

I feel so strong, I'm convinced I can lift with anyone, weights feel light and that's how I feel when I walk in the gym. No one's bigger or better I'm mentally stronger than anyone in the gym. I'm on a roll guys I'm killing it and nothing can come close.

That's my mind set when I grip the bar or bell

This was me Saturday night Marcus. LOL, but nobody else was in the gym. Some younger guy came in when I was finishing up. Everytime someone walks in the door at my gym I automatically look up with my eyes on my target. Sort of like a watch dog that hears a shuffle in the bushes. His head goes up straight, ears flare out and point upwards. Its that killer instinct in me, that's the drive, the mindset you have to have....no matter if what others think or in actuality you have to know you are king and that you run this shit. No matter what.

That's the mindset one must have in order to take it to the next level. No doubting yourself, that goes to anybody in here. YOU train like YOU are Dorian Yates or Ronnie Coleman of your gym. Train that way...and you will soon make it a realization that it is possible in fact to be the best. And then its on to the next one.

Most guys in the gym might be happy where I am at, or anyone here. But I want to be the best. The biggest and best that I can be. Everyone should feel this way here I believe. Never be satisfied, no matter what. Just keep grinding and to hell with the naysayers.

[kelkel]

Sitting in the gym parking lot right now getting the mindset. Glad I opened this. My legs have no idea how fvcked they are. Here we go.

Put a lot of weight on your back. Go up and down.

[Igifuno]

I've never posted pics of the wheels before.. Mainly because they're white and hairy lol. He's a calf shot for starters

[Cuz]

I've never posted pics of the wheels before.. Mainly because they're white and hairy lol. He's a calf shot for starters

sick calves man! Show us the quads!

[Igifuno]

Legs/abs

after warm up/stretching and did some rotator cuff excersies as well

Legs:

extention
Feel 150x10
210x7, drop to 190x3

Squat
225x12 - just kept going.. should have gone heavier for this set. Realized that around rep 8 so just took it to the maximum rep range
315x4 - lower back pumps have me in some crazy pain

Seated press
540x10
720x6, drop back to 540 and 6 more - should have dropped to 630.. dammit, I'm messing up. This is where this notebook cape suggested is going to come in handy. this is my second day with it and I"m sure it will come in handy on next week's training

Ham Curl
Feel 80x10
125x6, drop 110x2

Calvs, abs, obliques, 20 mins cardio. Just took a trip down and upstairs and BP is 137/70.. happy with that compared to the past couple days. Lowest reading today was 127/66, and highest was 146/68 a few minutes after taking the dog out for a quick jog this morning.

[Igifuno]

sick calves man! Show us the quads!

No.. they're white and hairy.. lol.. Maybe soon after tan and shave.

[Cuz]

Chad, that avy is very good. I really need to see a closer shot of that pose

Its a work in progress Marcus. I want all that mass you have brother. Im hungry.

[Cuz]

Tonight will be hamstrings for me. And calves. I have carbed like a son of a bitch. Im eating right now. Its gonna be brutal.

[Capebuffalo]

No.. they're white and hairy.. lol.. Maybe soon after tan and shave.

Man they are all swollen. You may need to see a dr.

Nice

[marcus300]

Its a work in progress Marcus. I want all that mass you have brother. Im hungry.

Come on show us your lats. Look great

[Igifuno]

Chad is looking great.. Lean and ripped to shreds.. Looking forward to seeing what's next for him.

[kelkel]

I've never posted pics of the wheels before.. Mainly because they're white and hairy lol. He's a calf shot for starters

Looks good Igi. Neoprene on I see!

[Sfla80]

Tonight will be hamstrings for me. And calves. I have carbed like a son of a bitch. Im eating right now. Its gonna be brutal.

Chad interested in splitting my legs up....mind posting ur routine for this hams calves day?

[Cuz]

Come on show us your lats. Look great

Marcus I would man, but I think im done with pictures and progress for now. Just trying to maintain what I gained last round. My lats definitely need some work, they are stubborn much like the chest.