**Marcus's HIT Dungeon**

[Black]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

Great news brother!

[thunderthor70]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

Great news Marcus!

[marcus300]

Thanks guys

[RaginCajun]

Thanks guys

now go do some cardio ya cheeky cvnt!

[Igifuno]

Been discharged from the Urologist everything is sweet now My PSA is now 0.89

Great to hear marcus. Congrats on the good news.

[Igifuno]

More good news.. Just heard from cape.. He is alive and well and been busy with recovery and business ventures. Hopefully he'll make a pit stop in here to say hello.

[Sfla80]

Congrats on the good news MArcus!!!

Legs tonight for me

Smith Squats
2 warms, 1 feel 275#x 10, 1 working 325# x 4 drop x 2

Smith lunges
1 feel 105#, 1 working 140# x 8

Stiff leg deads
185# x 8 feel, working 235x 6

Extensions
220x 8, 275 x 6 drop x 3 drop x 2

Lying leg Curls
155x 8, 175 x 6 drop x 2

Sitting calves
3 plates for 2 sets, last one 3 drops taking a plate off each time.

Legs are jello right now. Getting good weight up for me. Slight pain lower part of one knee cap towards the end though.

And side note, actually watched a guy do straight bar curls on the smith machine tonight lol.

[Igifuno]

And side note, actually watched a guy do straight bar curls on the smith machine tonight lol.

Nice session sfla.. and what?

[Sfla80]

You know how they say never do curls on the squat rack?

Well this guy was doing them n the smith machine

[RaginCajun]

You know how they say never do curls on the squat rack? Well this guy was doing them n the smith machine

Wow!

I would have tried to make eye contact and look at him like, what the fvck are you doing!!!

[Cuz]

Haz hope you recover buddy. Great news Marcus.

Worked some back definately gettin bigger. Started AD 50's today just one a day. My wife is driving me up the fckin wall with her bitchin. Hopefully I want go ape shit and destroy the house.

Gotta stay focused

[kelkel]

Smith lunges
1 feel 105#, 1 working 140# x 8

How they feeling for you?

[Giggle]

That looks great SFla!

Ty sir....joints are very sore for some reason today though. Glad I made it through it lol. And just topped that workout off with a pwo meal

Attachment 148150

[Giggle]

Thanks Kel - that sounds like a great idea.

Any kind of bent laterals really. I don't have access to any machines. My favorite is to rest your chest on the top of an incline bench set at about 35% and go to town. You're basically standing over the bench with your chest hunkered down a bit on it. Do not sit on the bench.

[Sfla80]

How they feeling for you?

Actually loved them. Havent done lunges in awhile. Do you do these kel? I started them with the fiance.

[Sfla80]

That looks great SFla!

Thanks giggle

This was tonight....almond crusted shrimp

[Igifuno]

You know how they say never do curls on the squat rack? Well this guy was doing them n the smith machine

Yeah that's a big.. Dafuq?

[Igifuno]

Haz hope you recover buddy. Great news Marcus. Worked some back definately gettin bigger. Started AD 50's today just one a day. My wife is driving me up the fckin wall with her bitchin. Hopefully I want go ape shit and destroy the house. Gotta stay focused

Stay focused brutha..

[Igifuno]

Thanks giggle This was tonight....almond crusted shrimp <img src="http://forums.steroid.com/attachment.php?attachmentid=148179"/>

Man that looks good too, Chef.

[Igifuno]

Actually loved them. Havent done lunges in awhile. Do you do these kel? I started them with the fiance.

Love doing these too.

[Giggle]

I saw that yesterday - but they were some great big damn curls - and some huge biceps so I think it's justified!
[

You know how they say never do curls on the squat rack?

Well this guy was doing them n the smith machine

[almostgone]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

That's great, Marcus!! Really glad to hear that.

[redhawk01]

You know how they say never do curls on the squat rack?

Well this guy was doing them n the smith machine

Another guy was curling in squat rack today. Then left to take a dump, all the while he left his crap on the rack. Wtf?

[Java Man]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

Really great news. That must be a huge load off your mind. Glad to hear it.

[Doom44]

Chest/shoulders/triceps/back

Incline bench press 1 working set
Cable crossover 2 working set
Smith machine behind neck press 1 working set
Dumbbell side raises 2 working sets
Close grip bench press 1 working set
Cable overhead extension 2 working set
Reverse grip pulldown 1 working set
Deadlift 1 working set
Underhand grip bent over row 2 working set

50 minutes done. Sweet and intense . Love it

[marcus300]

Biceps-Triceps -forearms

Seated DB curls
3 warm up sets
1 working set with triple rest pause - With every rest pause and sat there deep breathing and saying to my inner self come on lets make these guns grow. I rest paused so much that in the end I couldn't even do half a rep, it was that full of blood and my arms were that pumped it was painful

DB preacher curls
2 feel sets
1 working set to failure plus 3 forced plus 2 negatives - this sent pain flowing right thought my lower biceps and they exploded with pain. Felt really good and again my arms were that pumped I could hardly lift my water to my mouth.

Hammer curls
1 feel set
2 working sets with double dropset - these reps went right down to half reps and really hit my brachioradialis and made it pop out

DB wrist curls
3 sets - high reps to failure

Lying DB extention
2 feel sets
1 working set with one dropset - concentrated on the contraction and made sure the tricep long head did all the work, felt good and had a great mind muscle connection, really push some weight on these and increased the intensity. Made sure my elbow did move and just repped them out slowly and controlled.

Straight bar pushdowns
2 feels sets
1 working to failure with triple dropset - these finished my arms off, set like concrete and felt huge.

DB kick backs
3 working sets - made sure my elbow was pinned to my side and only my tricep was moving the weight, really hit the lateral head and could see it working through the mirror, got up to some decent weight and still kept in fully under control. On every contraction it sent pain flowing through my arms and the pump was getting stronger with every rep


Abs

[marcus300]

Just measured them and they are taping at 20.5" they are down form what they use to be but still not bad.

Had whey,oats,banana straight after workout and an hour after that ive got 2 chicken breasts in the oven and brown rice, spinach, garlic, chillies and onions ready to sink down.

[sawyer86]

2 weeks today since my op and i am so sick already! Everthing went ok but really sore and a long way to go yet. At least 3 month to heal the doc said and a year for full recovery. Got to go back in 4 weeks to get the metal pins out of my wrist and get another op on my shoulder to remove fluid which is putting me back further. Still been hitting legs hard and doing daily cardio.

[marcus300]

2 weeks today since my op and i am so sick already! Everthing went ok but really sore and a long way to go yet. At least 3 month to heal the doc said and a year for full recovery. Got to go back in 4 weeks to get the metal pins out of my wrist and get another op on my shoulder to remove fluid which is putting me back further. Still been hitting legs hard and doing daily cardio.

Fuking hell that's bad news, long recovery indeed. Hang in there mate and make those legs grow like tree trunks

[sawyer86]

The good news is i am making improvements on my legs.

[RaginCajun]

Just destroyed my legs, I may need a wheel chair to get around all day!

[DCI]

Congrats to hear the good news marcus.

[almostgone]

The good news is i am making improvements on my legs.

That's great, Sawyer!!! I have a feeling you will bounce back quicker than you think

[almostgone]

Biceps-Triceps -forearms

Seated DB curls
3 warm up sets
1 working set with triple rest pause - With every rest pause and sat there deep breathing and saying to my inner self come on lets make these guns grow. I rest paused so much that in the end I couldn't even do half a rep, it was that full of blood and my arms were that pumped it was painful

DB preacher curls
2 feel sets
1 working set to failure plus 3 forced plus 2 negatives - this sent pain flowing right thought my lower biceps and they exploded with pain. Felt really good and again my arms were that pumped I could hardly lift my water to my mouth.

Hammer curls
1 feel set
2 working sets with double dropset - these reps went right down to half reps and really hit my brachioradialis and made it pop out

DB wrist curls
3 sets - high reps to failure

Lying DB extention
2 feel sets
1 working set with one dropset - concentrated on the contraction and made sure the tricep long head did all the work, felt good and had a great mind muscle connection, really push some weight on these and increased the intensity. Made sure my elbow did move and just repped them out slowly and controlled.

Straight bar pushdowns
2 feels sets
1 working to failure with triple dropset - these finished my arms off, set like concrete and felt huge.

DB kick backs
3 working sets - made sure my elbow was pinned to my side and only my tricep was moving the weight, really hit the lateral head and could see it working through the mirror, got up to some decent weight and still kept in fully under control. On every contraction it sent pain flowing through my arms and the pump was getting stronger with every rep


Abs

Marcus, on the d'bell curls with the triple drop, what rep range were you at? Did you hit your weights so you were in the 8-12 range total or did you run over a smidge?
The whole arm workout sounds very productive! Glad to hear it.

[Igifuno]

That's great, Sawyer!!! I have a feeling you will bounce back quicker than you think

Try to stay focused sawyer and hoping for a speedy recovery for you.

[marcus300]

Marcus, on the d'bell curls with the triple drop, what rep range were you at? Did you hit your weights so you were in the 8-12 range total or did you run over a smidge?
The whole arm workout sounds very productive! Glad to hear it.

On the triple dropset and rest pause I did run over slightly on my usual rep range, I think I was around 15 but there were a couple of reps what were half reps. The main point is I went to true failure and l could of gone heavier on the working set but I didn't think I was going to be that stronger

[marcus300]

I am sure all you know that my style of training what I've shown in this thread is worked around Dorian's HIT routine. I've implemented some of my own stuff which works well for me but the basic foundation is from how Dorian trains and his powerful mind set.

I am going to post one of his routines and also some tips from the man himself, you will notice everything what he says and how he trains is what we all discuss in here and how most of us train but its a good reminder and motivator to keep these principle to hand and make sure you always pay attention to them

[marcus300]

Dorian Yates' Blood And Guts Delts/Triceps Workout

•Dumbbell Shoulder Press:
1 warm up set of 10-12 reps,
1 warm up set of 8-10 reps,
1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to delts.

1 min rest

•Side Lateral Raise:
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Change order of shoulder exercises.

Dorian's Tips: Half reps push to failure when it's hard to spot.

1 min rest

•Low-Pulley Delt Raise:
1 set of 6-8 reps to failure, each arm

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

•Reverse Dumbbell Flyes:
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Pull elbows forward to isolate rear delts.

5 min rest - Recuperate and mentally prepare.

•Triceps Pushdown:
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Push bar in towards the body. Stagger feet to keep balance.

1 min rest

•Lying Triceps Extensions:
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Don't pull bar forward to keep triceps engaged.

•Seated Triceps Press:
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

[marcus300]

Dorian Yates' Blood And Guts : Back Workout

•Dumbbell Pullover:
2 warm up sets 10-12 reps,
1 working set of 8-10 reps to failure,desired weight (increase weight between sets)

Dorian's Tips: Dumbbell Pullover Isolates only Lats.

1 min rest

•Close-Grip Pulldown:
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest

•One-Arm Row (each arm):
1 warm up set of 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest

•Wide-Grip Cable Row:
1 warm up set 10-12 reps,
1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Only use straps when grip fails.

1 min rest

•Barbell Deadlifts:
1 warm up set of 10-12 reps,
1 working set 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Watch form in the mirror.

[marcus300]

Dorian Yates' Blood And Guts : Chest/Biceps Workout

•10 min Warm Up on Treadmill

Injury Prevention tip: Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight

•Decline Bench Press:
2 warm up sets of 10-12 reps,
1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

Dorian's Tips: The Decline Bench Press is the most effective pec exercise.

•Incline Dumbbell Press (45 degree incline):
1 warm up set of 10-12 reps,
1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

Dorian's Tips: Lower weight slowly, explode up.

•Flat Bench Dumbbell Flyes:
1 warm up set of 10-12 reps,
1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

5 min rest

•Dumbbell Concentration Curl:
1 warm up set of 10-12 reps,
1 working set of 6-8 reps to failure, desired weight (1 min rest between sets

Dorian's Tips: Squeeze at top.

•Straight Bar Curl:
1 set of 6-8 reps to failure, desired weight

Dorian's Tips: Write down your progress.