**Marcus's HIT Dungeon**

[Cuz]

Wow. Looking good. All good things must come to and end or not. Lol

Damn ...I don't want to fave reality Cape lol!! Good things last forever dammit!!! Haha

[Capebuffalo]

Damn ...I don't want to fave reality Cape lol!! Good things last forever dammit!!! Haha

Reality is a perception of what someone believes to be real. Right?

[Back In Black]

So, it appears my gym really did close down! They have a sister gym in town who are gonna give me 6 months for the price of 1 but it's kind of the wrong way for me, although it is open earlier in the morning. No parking either which might cause a problem. I will try it out tomorrow and see.

Can't have you lot training hard and not me!

[DontTaseMeBro]

anybody got some HIT suggestions to add mass to biceps? I've never been a bicep guy, but my triceps are growing like crazy and making the biceps look even skinnier. A tragedy of this magnitude must be remedied.

[Cuz]

anybody got some HIT suggestions to add mass to biceps? I've never been a bicep guy, but my triceps are growing like crazy and making the biceps look even skinnier. A tragedy of this magnitude must be remedied.

Bro not speakin for the vets but heavy straight bar curls built my mass and preachers helped my peaks and overall development. I love preachers especially machine curls

[DontTaseMeBro]

Thanks, Chad. Been doing single arm iso's and straight bar. I do them on the same day as chest; and I'm pretty crapped out when I get to them. I don't want to do a small muscle like biceps before chest, though; cause my chest needs plenty of help after working around an injury the last month.

[Cuz]

Thanks, Chad. Been doing single arm iso's and straight bar. I do them on the same day as chest; and I'm pretty crapped out when I get to them. I don't want to do a small muscle like biceps before chest, though; cause my chest needs plenty of help after working around an injury the last month.

Try doing arms on seperate days.

[DontTaseMeBro]

may have to do bi's and tri's together. That leaves delts and chest on their own. I kind of liked doing tri's with delts; but I think it may be time to address the bicep issues by moving stuff around.

[Capebuffalo]

may have to do bi's and tri's together. That leaves delts and chest on their own. I kind of liked doing tri's with delts; but I think it may be time to address the bicep issues by moving stuff around.

When I do chest I do 2 working sets for tri and on back 2 working sets for bi. Then at the end of the week I do bi/tri

It works for me.

[DontTaseMeBro]

When I do chest I do 2 working sets for tri and on back 2 working sets for bi. Then at the end of the week I do bi/tri
It works for me.

thanks, cape. may give it a try. you've got damn good results from it!

[Sfla80]

Havent posted in awhile thought I would today...hit some personal bests.

Chest day.

Incline db flys
40x10 50x6 drop x3

Incline db press
90x9 110 (PB)x5 no spot...drop x 2

Smith flat bench
275#x 6 (PB here but also done on smith) drop x 3

Decline hammer strength
Working and 2 drop sets

Pecdec machine just to burn it out...light weight.

[Igifuno]

Havent posted in awhile thought I would today...hit some personal bests.

Chest day.

Incline db flys
40x10 50x6 drop x3

Incline db press
90x9 110 (PB)x5 no spot...drop x 2

Smith flat bench
275#x 6 (PB here but also done on smith) drop x 3

Decline hammer strength
Working and 2 drop sets

Pecdec machine just to burn it out...light weight.

Nice job sfla.. congrats on the PBs! That's always satisfying.

[Sfla80]

Nice job sfla.. congrats on the PBs! That's always satisfying.

Not quite near u big boys yet...but at 5-9 190 im feeling pretty good aboit it....thanks igi

[Cuz]

Not quite near u big boys yet...but at 5-9 190 im feeling pretty good aboit it....thanks igi

Congrats on the pb's brother.

[almostgone]

So, it appears my gym really did close down! They have a sister gym in town who are gonna give me 6 months for the price of 1 but it's kind of the wrong way for me, although it is open earlier in the morning. No parking either which might cause a problem. I will try it out tomorrow and see.

Can't have you lot training hard and not me!

Hope it works out well, Bib. 6 months for the price of 1 is pretty decent!

[Capebuffalo]

Havent posted in awhile thought I would today...hit some personal bests.

Chest day.

Incline db flys
40x10 50x6 drop x3

Incline db press
90x9 110 (PB)x5 no spot...drop x 2

Smith flat bench
275#x 6 (PB here but also done on smith) drop x 3

Decline hammer strength
Working and 2 drop sets

Pecdec machine just to burn it out...light weight.

Sweet on pb's. Keep up the hard work

[Back In Black]

Hope it works out well, Bib. 6 months for the price of 1 is pretty decent!

Trained this morning, it's ok. Hate the handles of the dumbells but all the kit from my old place will be shipped over in the next few weeks. Downside is that I need to change my training time to 7am. Upside is that I just paid £15 for 6 months membership. That's less than $25 to you lot stateside.

[Sfla80]

Thanks...working my ass off

[almostgone]

Trained this morning, it's ok. Hate the handles of the dumbells but all the kit from my old place will be shipped over in the next few weeks. Downside is that I need to change my training time to 7am. Upside is that I just paid £15 for 6 months membership. That's less than $25 to you lot stateside.

That, my friend, is one h*ll of a deal. Glad it is working for you!!

[kelkel]

Nice job sfla.. congrats on the PBs! That's always satisfying.

X2 Sfla!

[DontTaseMeBro]

Havent posted in awhile thought I would today...hit some personal bests.

Chest day.

Incline db flys
40x10 50x6 drop x3

Incline db press
90x9 110 (PB)x5 no spot...drop x 2

Smith flat bench
275#x 6 (PB here but also done on smith) drop x 3

Decline hammer strength
Working and 2 drop sets

Pecdec machine just to burn it out...light weight.

congrats on the pb's. That's always a great motivator.

[marcus300]

anybody got some HIT suggestions to add mass to biceps? I've never been a bicep guy, but my triceps are growing like crazy and making the biceps look even skinnier. A tragedy of this magnitude must be remedied.

Its a small muscle group so hit them hard intense and fast from every angle, hit the middle and lower biceps but make sure you go to your absolute limit. Once that pain starts flowing through your arms and its triggering that response in your brain saying fuk this ive had enough, you don't you carry on and drop set, rest pause or forced and negs and explode those arms.
Straight bar curls or seat db curls and make sure you squeeze those fukers at the top, don't stop and make sure you go round down to halfs and quarters,
Incline db curls, this will target the lower bicep so when your arms are hanging down straight by your sides they bulge out, this is a remarkable movement to give a great illusion of size,
bent over concentration curls keep your elbow stationary and do these standing up, squeeze and slightly turn the bell outwards so your little finger is slightly higher than your thumb, this fuks your arms up and build immense peak and thickness

Mind set and motivation to go past failure is always the key to further growth

[marcus300]

Havent posted in awhile thought I would today...hit some personal bests.

Chest day.

Incline db flys
40x10 50x6 drop x3

Incline db press
90x9 110 (PB)x5 no spot...drop x 2

Smith flat bench
275#x 6 (PB here but also done on smith) drop x 3

Decline hammer strength
Working and 2 drop sets

Pecdec machine just to burn it out...light weight.

well done mate, stunning keep it up

[marcus300]

At the moment I feel so confident in the gym, the long rest periods have given me strength what ive not seen before. I know this may sound cocky but its not meant to sound that way, I just want to try and explain what I feel inside me. I feel I could train with anyone and I mean anyway and I would hold my own or even piss all over them, I feel no one and I mean no one can match me in the gym intensity and going to and past failure. I did bent over rows d=today with immense weight and it felt easy, the whole gym stopped and watched and not one person said anything to me because I was in the zone, I was focused and had the fire in my eyes..

[DontTaseMeBro]

At the moment I feel so confident in the gym, the long rest periods have given me strength what ive not seen before. I know this may sound cocky but its not meant to sound that way, I just want to try and explain what I feel inside me. I feel I could train with anyone and I mean anyway and I would hold my own or even piss all over them, I feel no one and I mean no one can match me in the gym intensity and going to and past failure. I did bent over rows d=today with immense weight and it felt easy, the whole gym stopped and watched and not one person said anything to me because I was in the zone, I was focused and had the fire in my eyes..

Congrats, Marcus. That's really motivating. Hope I can get there one day. Sounds like you're set up for some serious gains, bro!

Thanks for the bicep advice. sounds extremely painful. I'm looking forward to it.

[marcus300]

Congrats, Marcus. That's really motivating. Hope I can get there one day. Sounds like you're set up for some serious gains, bro!

Thanks for the bicep advice. sounds extremely painful. I'm looking forward to it.

It is painful and the pressure in the bicep feels really good but the workout doesn't last long, you can knock it out within 25 mins easy and really stimulate serious growth. If your arms are growing put them under stress what they are not use to its that's easy, put them under that much stimulation they have no other choice but to grow bigger to compensate the stress they are under, keep that in your mind once that failure rep sets it and your thinking of racking the db's!!! best of luck and if that doesn't work I will come over and train them with you ;: THAT WILL WORK LOL

[DontTaseMeBro]

It is painful and the pressure in the bicep feels really good but the workout doesn't last long, you can knock it out within 25 mins easy and really stimulate serious growth. If your arms are growing put them under stress what they are not use to its that's easy, put them under that much stimulation they have no other choice but to grow bigger to compensate the stress they are under, keep that in your mind once that failure rep sets it and your thinking of racking the db's!!! best of luck and if that doesn't work I will come over and train them with you ;: THAT WILL WORK LOL

with the ass kicking you've been doing lately and the intensity you've been bringing, that's actually kind of scary....yup - i think i pissed myself thinking about it.

thanks for your help!

[marcus300]

with the ass kicking you've been doing lately and the intensity you've been bringing, that's actually kind of scary....yup - i think i pissed myself thinking about it.

thanks for your help!

Wasn't meant to scare you just motivate you

[Cuz]

At the moment I feel so confident in the gym, the long rest periods have given me strength what ive not seen before. I know this may sound cocky but its not meant to sound that way, I just want to try and explain what I feel inside me. I feel I could train with anyone and I mean anyway and I would hold my own or even piss all over them, I feel no one and I mean no one can match me in the gym intensity and going to and past failure. I did bent over rows d=today with immense weight and it felt easy, the whole gym stopped and watched and not one person said anything to me because I was in the zone, I was focused and had the fire in my eyes..

That's pretty intense Marcus. Glad you still got the fire going after training all these years.

[Capebuffalo]

Its a small muscle group so hit them hard intense and fast from every angle, hit the middle and lower biceps but make sure you go to your absolute limit. Once that pain starts flowing through your arms and its triggering that response in your brain saying fuk this ive had enough, you don't you carry on and drop set, rest pause or forced and negs and explode those arms.
Straight bar curls or seat db curls and make sure you squeeze those fukers at the top, don't stop and make sure you go round down to halfs and quarters,
Incline db curls, this will target the lower bicep so when your arms are hanging down straight by your sides they bulge out, this is a remarkable movement to give a great illusion of size,
bent over concentration curls keep your elbow stationary and do these standing up, squeeze and slightly turn the bell outwards so your little finger is slightly higher than your thumb, this fuks your arms up and build immense peak and thickness

Mind set and motivation to go past failure is always the key to further growth

Fvck I'm looking forward to Friday now. I will read this again before I walk in.
Here we grow.

[kelkel]

At the moment I feel so confident in the gym, the long rest periods have given me strength what ive not seen before. I know this may sound cocky but its not meant to sound that way, I just want to try and explain what I feel inside me. I feel I could train with anyone and I mean anyway and I would hold my own or even piss all over them, I feel no one and I mean no one can match me in the gym intensity and going to and past failure. I did bent over rows d=today with immense weight and it felt easy, the whole gym stopped and watched and not one person said anything to me because I was in the zone, I was focused and had the fire in my eyes..

Nice. Real nice!

Especially when getting ready to hit the dungeon to punish myself. It's leg day and they will pay the price.

[scotty51312]

At the moment I feel so confident in the gym, the long rest periods have given me strength what ive not seen before. I know this may sound cocky but its not meant to sound that way, I just want to try and explain what I feel inside me. I feel I could train with anyone and I mean anyway and I would hold my own or even piss all over them, I feel no one and I mean no one can match me in the gym intensity and going to and past failure. I did bent over rows d=today with immense weight and it felt easy, the whole gym stopped and watched and not one person said anything to me because I was in the zone, I was focused and had the fire in my eyes..

This has me more pumped than watching the training montage from rocky IV

[Cuz]

Delts and back tonight. Very short and sweet workout. FINALLY maxed out the delt press with my right shoulder. New PB for me still far behind left delt but almost a year and my deltbhas almost fully healed. Damn awesome feeling. God I love lifting.

[Black]

This has me more pumped than watching the training montage from rocky IV

That's pretty pumped.

[marcus300]

That's pretty intense Marcus. Glad you still got the fire going after training all these years.

Fvck I'm looking forward to Friday now. I will read this again before I walk in.
Here we grow.

Nice. Real nice!

Especially when getting ready to hit the dungeon to punish myself. It's leg day and they will pay the price.

This has me more pumped than watching the training montage from rocky IV

Sounds like me opening my thoughts helped a few of you lol.........The mind is a powerful thing think big and don't fail

[Capebuffalo]

Shoulders we on fire this morning. Deep burning because I just tore up muscle.

Db raises 1 warm 2 working. (Got 90's)
Db side raises then to the front 2 working (both running the rack)
Behind the back cable raises 2 working 1 drop
Db rear delt raises 2 working

That was a great workout.

[Capebuffalo]

Sounds like me opening my thoughts helped a few of you lol.........The mind is a powerful thing think big and don't fail

Marcus's Open Thoughts should be a daily post.

[Cuz]

Shoulders we on fire this morning. Deep burning because I just tore up muscle.

Db raises 1 warm 2 working. (Got 90's)
Db side raises then to the front 2 working (both running the rack)
Behind the back cable raises 2 working 1 drop
Db rear delt raises 2 working

That was a great workout.

DB raising 90s lol damn son!

[kelkel]

Killed legs yesterday. Haven't done ham's first in a while and man did I feel it:

Seated ham curls: Two straight sets
Stiff leg deads: Two straight sets
Vertical Press: Two heavy sets
Squats: One heavy, got 12. Racked it. Thought about it for a second or two and dropped 90lbs and did another 10. This really hurt.
Extensions: Two sets

Standing calfs on smith: Two heavy
Seated: Two sets. Kept cramping up but still a good feel.

Getting sore today. Slow getting up and moving out of my chair. Liking it!

[Capebuffalo]

DB raising 90s lol damn son!

Oops. Presses