**Marcus's HIT Dungeon**

[kelkel]

Car dee (uh) oh

Oh hell no. I looked at the volume of snow (estimated 13-14") and broke out the snow blower. So, a little trap and tricep work. Had to roll the snow blower right past the Street Glide. Sad.

[Hazard]

Oh hell no. I looked at the volume of snow (estimated 13-14") and broke out the snow blower. So, a little trap and tricep work. Had to roll the snow blower right past the Street Glide. Sad.

A spring broke on my snow blower..... It doesn't work :-( I had to shovel

[Sfla80]

So about to hit back in about an hour. Looking for opinions on a routine for thickness.

Typical back.day is

Lat pull downs (wide or close)
Seated rows
Bent over rows or db
High pully hammer strength machine
Hypers

Thats not everytime. But close.
Today plan on throwing deads at the end like dorian does in blood and guts. Been slacking on deads.

[almostgone]

Anyone want to help me shovel the 13+ inches of snow in my driveway......
Thankfully it's not a workout day...

So......that's what you're supposed to do with this stuff. We got a decent amount for SC. Out where I live, if you fart loud the power goes out...guess you get the idea..no power, etc. I'll post up a lift tomorrow. Been battling nature just to get to work.

[marcus300]

So about to hit back in about an hour. Looking for opinions on a routine for thickness.

Typical back.day is

Lat pull downs (wide or close)
Seated rows
Bent over rows or db
High pully hammer strength machine
Hypers

Thats not everytime. But close.
Today plan on throwing deads at the end like dorian does in blood and guts. Been slacking on deads.

Stick the bb rows up near top and also hit one arm db rows. Deads at the end is great and don't go to the floor around the knee or mid shin. Add some weight with hypers and on all exercises concentrate on the contraction and make sure the back is arched not rounded.

Also stretch between each set

Best of luck

[marcus300]

So......that's what you're supposed to do with this stuff. We got a decent amount for SC. Out where I live, if you fart loud the power goes out...guess you get the idea..no power, etc. I'll post up a lift tomorrow. Been battling nature just to get to work.

Not seen you around for a couple of days

[almostgone]

Not seen you around for a couple of days

No sir! We had a pretty decent snowstorm for this area of the country. Trees down and lost power, but we're back in service now.
I did get in some cardio wrestling with the dogs. Dang beasts went crazy playing. I should be posting a workout in about 7hrs from now.

Edit: Working over because of "non-snow" drivers. Will post up this afternoon/evening.

[Rusty11]

Stick the bb rows up near top and also hit one arm db rows. Deads at the end is great and don't go to the floor around the knee or mid shin. Add some weight with hypers and on all exercises concentrate on the contraction and make sure the back is arched not rounded.

Also stretch between each set

Best of luck

You frequently talk about stretching the back between sets. What specific stretches are you doing? Thanks.

[almostgone]

Worked way late this morning. Took tonight off, slept, and just got in from my lift.

D'bell shoulder press
w/u- 2 sets
work1- 4-rp-2-rp-1
dropped weight
work2- 4

Seated side lateral
w/u- 2 sets
work1-4-rp-3.5-rp-1
dropped weight
work2-3- 2 half reps

Rear lateral
w/u-2 sets
work1- 4-1-(2) half reps w/ slow neg.
dropped weight
work2-3-(2) half reps w/ slow neg.

Shrugs
w/u- 2 sets
work-6-drop weight-6-drop- failure
Believe I can set the arms on my rack 1 hole lower and get a tad more stretch @ bottom. Put it in my notes to try next time.
Have to work Sat. night so I'm hoping to squeak in another lift before tonight.

[almostgone]

Took this a few months back, not the best picture due to the lighting

Wow!!!!!!!! 2 words, Marcus.....freaky peaks!!!!

[Cuz]

Got a training session in last night. Went out afterwards. Gettin the silent treatment today.....just shake my head. I think ill hit my back day tommorow. I tell u what I'm getting some incredible pumps off drol

[clarky.]

Looking good there chad they arms look mean man

[Cuz]

Looking good there chad they arms look mean man

I think that gym mirror gives everybody and extra 20lbs lol. Hell of a pump I had there. Thanks a lot man. Always a work in progress. Always.

[kelkel]

Back and Shoulders yesterday:

Old Fashioned T Bar Rows (my favorite): One set with drop. Learned to wrap my one knee with these to help stop irritating it.
Barbell Rows: Two sets last with RP
Incline Rows on smith: Two sets, real strict and controlled
Pull downs: Two sets, upright and strict
Shrugs: Two sets. Stayed lighter and did some higher reps, 12-15ish

Delts:

Laterals: Two straight sets. No rp's or drops needed
Pressing: Two sets, last with RP & drop
Bent over bench rear laterals: Two sets, strict. About 15 reps each.

Killer pump today.

My old fashioned T Bar. Nothing better for thickness, imho.

[Sfla80]

Kel maybe a stupid question...can u explain incline rows on smith...please.

[Cuz]

Damn Kel. That's a shit ton of weight

[RaginCajun]

Damn Kel. That's a shit ton of weight

That's what I was looking at!

[Igifuno]

Jeez Kel, why don't you put some weight on that bar?

[kelkel]

Damn Kel. That's a shit ton of weight

That's what I was looking at!

Jeez Kel, why don't you put some weight on that bar?

Ain't bad for an old guy. 7 plates is my max on them. Form goes to shit beyond that.

[kelkel]

Kel maybe a stupid question...can u explain incline rows on smith...please.

Give me a little time and I'll set it up and take a pic and post it. That way you'll see it "as is" which will help better. It's a nice, strict way to row isolating the back and removing any leg drive. A good smith machine can be really versatile if you put your head into it.

[Sfla80]

Give me a little time and I'll set it up and take a pic and post it. That way you'll see it "as is" which will help better. It's a nice, strict way to row isolating the back and removing any leg drive. A good smith machine can be really versatile if you put your head into it.

Take your time sir...look forward to it

[thunderthor70]

Back and Shoulders yesterday:

Old Fashioned T Bar Rows (my favorite): One set with drop. Learned to wrap my one knee with these to help stop irritating it.
Barbell Rows: Two sets last with RP
Incline Rows on smith: Two sets, real strict and controlled
Pull downs: Two sets, upright and strict
Shrugs: Two sets. Stayed lighter and did some higher reps, 12-15ish

Delts:

Laterals: Two straight sets. No rp's or drops needed
Pressing: Two sets, last with RP & drop
Bent over bench rear laterals: Two sets, strict. About 15 reps each.

Killer pump today.

My old fashioned T Bar. Nothing better for thickness, imho.

<img src="http://forums.steroid.com/attachment.php?attachmentid=148507"/>

Impressive weight there Kel! I saw you recommend the bent over laterals with your chest resting on the incline bench while standing to someone a while ago and have been doing them this way ever since. I have tried them numerous ways and this way isolates them the best. I get a real burn doing these.

[kelkel]

SFLA here's what I mean:



Bench at about a 35 degree angle.
Slide it in until the top of the pad is about even with the bar below.
Your head, shoulders and most of your chest are beyond the padding.
Find the position that suits you. Before you start pull your feet as far forward as possible, eliminating all leg involvement giving you a really smooth, intense contraction using only your back. I've found it to be a good finishing movement at the end of my work outs.

Try it, let me know how it goes.

[kelkel]

I saw you recommend the bent over laterals with your chest resting on the incline bench while standing to someone a while ago and have been doing them this way ever since. I have tried them numerous ways and this way isolates them the best. I get a real burn doing these.

Old school works thor. Takes the pressure off your lower back, eliminates excessive movement and allows you to concentrate on just the rear delts. Most guys swing the weight to much on this exercise. It's a small muscle so control the movement and isolate it for better development.

Glad it's working for you.

[Cuz]

4 plates is plenty for me lol. I don't have a lot of experience with those but I'm workin on it

[kelkel]

Throw them in every other work out chad. They'll really help thicken you up.

[Cuz]

Throw them in every other work out chad. They'll really help thicken you up.

That's actually what I've been doing. Thanks Kel. I've been alternating bb rows and tbar rows for thickness.

[marcus300]

You frequently talk about stretching the back between sets. What specific stretches are you doing? Thanks.

I do a mixture of dynamic and static stretching to really warm up and pull the muscle. For back I am aiming for the pull of the lats so I would do high, medium and low pulls off the lat machine one arm at a time and twist and pull those lats out and I also stretch them up against the wall and take my elbow high and stretch into the lat if you know what I mean, but a mixture of dynamic and static work best for me

Worked way late this morning. Took tonight off, slept, and just got in from my lift.

D'bell shoulder press
w/u- 2 sets
work1- 4-rp-2-rp-1
dropped weight
work2- 4

Seated side lateral
w/u- 2 sets
work1-4-rp-3.5-rp-1
dropped weight
work2-3- 2 half reps

Rear lateral
w/u-2 sets
work1- 4-1-(2) half reps w/ slow neg.
dropped weight
work2-3-(2) half reps w/ slow neg.

Shrugs
w/u- 2 sets
work-6-drop weight-6-drop- failure
Believe I can set the arms on my rack 1 hole lower and get a tad more stretch @ bottom. Put it in my notes to try next time.
Have to work Sat. night so I'm hoping to squeak in another lift before tonight.

That's a great workout ^^^ like it a lot

Wow!!!!!!!! 2 words, Marcus.....freaky peaks!!!!

Thanks, appreciate the comment

Got a training session in last night. Went out afterwards. Gettin the silent treatment today.....just shake my head. I think ill hit my back day tommorow. I tell u what I'm getting some incredible pumps off drol

You look great Chad, huge arms and delts - looking swole my friend and bloody amazing progress your making

Back and Shoulders yesterday:

Old Fashioned T Bar Rows (my favorite): One set with drop. Learned to wrap my one knee with these to help stop irritating it.
Barbell Rows: Two sets last with RP
Incline Rows on smith: Two sets, real strict and controlled
Pull downs: Two sets, upright and strict
Shrugs: Two sets. Stayed lighter and did some higher reps, 12-15ish

Delts:

Laterals: Two straight sets. No rp's or drops needed
Pressing: Two sets, last with RP & drop
Bent over bench rear laterals: Two sets, strict. About 15 reps each.

Killer pump today.

My old fashioned T Bar. Nothing better for thickness, imho.

That's a good solid weight Kel, big boy weights for a huge guy and in good form - you sound like my ideal partner

That's actually what I've been doing. Thanks Kel. I've been alternating bb rows and tbar rows for thickness.

Sounds good man, you build more thickness and your going to be super human but I have a feeling that's your plan - I prefer bb rows and one arm db rows but in my time ive done a lot of T-bar rows but my groove is much more suited to bb bent over rows....ive got my eye on you chad

[BG]

Awesome !!!!!

SFLA here's what I mean:



Bench at about a 35 degree angle.
Slide it in until the top of the pad is about even with the bar below.
Your head, shoulders and most of your chest are beyond the padding.
Find the position that suits you. Before you start pull your feet as far forward as possible, eliminating all leg involvement giving you a really smooth, intense contraction using only your back. I've found it to be a good finishing movement at the end of my work outs.

Try it, let me know how it goes.

[kelkel]

Awesome !!!!!

Surprisingly effective BG. Whatever works while stuck in my dungeon.

[thunderthor70]

Four weeks in on this cycle as of Thursday. Weight has been going up steady this week. I weighed 264.8lbs before bed last night and 259.4lbs this morning. I'm excited about the weight but at the same time I'm not sure how much more I can comfortably handle. I'm still going to push it as far as I can but will definitely be ready to cut after this cycle. I've been bulking for about a year now and started at 235lbs. I don't see 270lbs being out of the question this cycle especially since I'm only a month in but we'll see.

[Cuz]

Four weeks in on this cycle as of Thursday. Weight has been going up steady this week. I weighed 264.8lbs before bed last night and 259.4lbs this morning. I'm excited about the weight but at the same time I'm not sure how much more I can comfortably handle. I'm still going to push it as far as I can but will definitely be ready to cut after this cycle. I've been bulking for about a year now and started at 235lbs. I don't see 270lbs being out of the question this cycle especially since I'm only a month in but we'll see.

Got some serious mass Thor

[thunderthor70]

Got some serious mass Thor

Thanks brother!!!
You're looking thick yourself

[Sfla80]

Damn some big guys in here lol. Looking thick Thor.

Arms today

Close grip smith press
2 warms 1 feel 185x10 working 225x5 RPx2 drop x 2

DB over Head
75x10 85x 6 drop x 3

Preacher bar pull downs
130x10 170x 6 RPx2 Drop x 2

DB Flat Skulls
25x10 35x8

Straight bar curls
65x10 95x6 RPx1 Drop x 2

Rotating seated Db curls
35x8 45x4 dropx2 drop x 2

High cable pully
70x8 drop x 2

Bent over curls
35x6 45x5

[thunderthor70]

Damn some big guys in here lol. Looking thick Thor.

Arms today

Close grip smith press
2 warms 1 feel 185x10 working 225x5 RPx2 drop x 2

DB over Head
75x10 85x 6 drop x 3

Preacher bar pull downs
130x10 170x 6 RPx2 Drop x 2

DB Flat Skulls
25x10 35x8

Straight bar curls
65x10 95x6 RPx1 Drop x 2

Rotating seated Db curls
35x8 45x4 dropx2 drop x 2

High cable pully
70x8 drop x 2

Bent over curls
35x6 45x5

Thanks brother!
Nice looking workout. Geting ready to head out and lift arms myself.

[redhawk01]

SFLA here's what I mean:

<img src="http://forums.steroid .com/attachment.php?attachmentid=148510"/>

Bench at about a 35 degree angle.
Slide it in until the top of the pad is about even with the bar below.
Your head, shoulders and most of your chest are beyond the padding.
Find the position that suits you. Before you start pull your feet as far forward as possible, eliminating all leg involvement giving you a really smooth, intense contraction using only your back. I've found it to be a good finishing movement at the end of my work outs.

Try it, let me know how it goes.

I do these sometimes as well. Keeps the pressure off my lower back. Did it with dumbbells too.

[BG]

big boy weights for a huge guy and in good form - you sound like my ideal partner

The truth finally comes out !!! I knew it !!!!!1

[marcus300]

Four weeks in on this cycle as of Thursday. Weight has been going up steady this week. I weighed 264.8lbs before bed last night and 259.4lbs this morning. I'm excited about the weight but at the same time I'm not sure how much more I can comfortably handle. I'm still going to push it as far as I can but will definitely be ready to cut after this cycle. I've been bulking for about a year now and started at 235lbs. I don't see 270lbs being out of the question this cycle especially since I'm only a month in but we'll see.

That's some weight your carrying around with you, well done

Damn some big guys in here lol. Looking thick Thor.

Arms today

Close grip smith press
2 warms 1 feel 185x10 working 225x5 RPx2 drop x 2

DB over Head
75x10 85x 6 drop x 3

Preacher bar pull downs
130x10 170x 6 RPx2 Drop x 2

DB Flat Skulls
25x10 35x8

Straight bar curls
65x10 95x6 RPx1 Drop x 2

Rotating seated Db curls
35x8 45x4 dropx2 drop x 2

High cable pully
70x8 drop x 2

Bent over curls
35x6 45x5

Nice and I like it a lot

[thunderthor70]

That's some weight your carrying around with you, well done

Nice and I like it a lot

Thanks big man! Your thread has helped me advance more than I could ever imagine this past year.

[Cuz]

Got me some quick delts and back in tonight. Pressured for time but at least I made it. Good pump and felt strong. Delts grow fast for me it seems chest needs to catch up.