**Marcus's HIT Dungeon**

[DontTaseMeBro]

Training back today if all goes well

looking huge and vascular as fvck, cuz! Whatever you are doing is dam sure working. keep up the progress, bro.

[DontTaseMeBro]

took off the weekend and KILLED it at the gym this morning. The princess actually woke up and came to workout, so I had a spot:

Decline (failed at 10) - up 30lbs from last week - personal best
db incline (failed at 8, 1 forced, drop+3) - up 10lbs from last week - personal best
pec deck (failed at 10, drop +2) - up 10lbs from last week - personal best
db concentration curls - up 3 reps and better form from last week
straight bar curls - up 3 reps and 3 negatives from last week

my gym is small and the db's are hit and miss after 50#. Worked out in my favor this time by forcing me to go heavier than I had planned.

[Capebuffalo]

took off the weekend and KILLED it at the gym this morning. The princess actually woke up and came to workout, so I had a spot:

Decline (failed at 10) - up 30lbs from last week - personal best
db incline (failed at 8, 1 forced, drop+3) - up 10lbs from last week - personal best
pec deck (failed at 10, drop +2) - up 10lbs from last week - personal best
db concentration curls - up 3 reps and better form from last week
straight bar curls - up 3 reps and 3 negatives from last week

my gym is small and the db's are hit and miss after 50#. Worked out in my favor this time by forcing me to go heavier than I had planned.

Sounds like a great morning. Nice on all the new pb's

[DontTaseMeBro]

Sounds like a great morning. Nice on all the new pb's

Thanks, Cape. This thread always inspires and motivates me. It's always cool to see what all you really big boys are doing.

[scotty51312]

Back and bicept day today, The agenda includes

Pull ups,
Deadlifts
Tbar rows
lat pulls
Preacher curls
seated hammer curls

In that order

[Sfla80]

Back tonight

wide grip pull ups
t-bar rows (4x45's)
DB rows (110#)
close grip seated rows (225#)
Widegrip lat pull downs.

Wanted to do hypers but was done.....and gym kept getting busier.

Back feels so much stronger.....not sure if im getting wider or not. Have to go back and find pics I posted a few weeks back.

[Sfla80]

Here's pics from today. Double bi pic sucks.....I cant pose for shit lol. But I can also not tell any progress besides the weight.

[kelkel]

Back and bicept day today, The agenda includes

Pull ups,
Deadlifts
Tbar rows
lat pulls
Preacher curls
seated hammer curls

In that order

Back tonight

wide grip pull ups
t-bar rows (4x45's)
DB rows (110#)
close grip seated rows (225#)
Widegrip lat pull downs.

Wanted to do hypers but was done.....and gym kept getting busier.

Back feels so much stronger.....not sure if im getting wider or not. Have to go back and find pics I posted a few weeks back.

That's some serious looking back work boys! Nicely done.

[Cuz]

Here's pics from today. Double bi pic sucks.....I cant pose for shit lol. But I can also not tell any progress besides the weight.

Making progress is all that matters. Good job.

[Cuz]

405 on the smith today for two. New pb. Had to have some help on number two but not much. Not feelin huge but vascularity is showing up better. Right elbow is tender.

Very rarely do free weights anymore on presses btw. Long as I grow.

[scotty51312]

405 on the smith today for two. New pb. Had to have some help on number two but not much. Not feelin huge but vascularity is showing up better. Right elbow is tender.

Very rarely do free weights anymore on presses btw. Long as I grow.

405? were you curling in the smith rack again?

[almostgone]

DontTaseMeBro- Congrats on the PBs
Scotty- nice lift!!
Sfla- good work. It the weight is going up, the size will follow because I know your diet is G2G!
Cuz- impressive as always, man! If I can share some wisdom that Kel shared with me.....listen to that elbow, it's talking to you.
Igi- REALLY glad to see you back in the swing of things, buddy!! Looking forward to your posts and congrats on the job....I know you've got it!

I took vacation tonight. The 7 day workweeks and long days have made this old man tired. Slept a couple of hours more than usual and hanging out with the wife and the beasts tonight. Plan on walking down to the shop and hitting back close to sunup. Will post up my lift afterwards.

[scotty51312]

^^ kill it

[almostgone]

^^ kill it

Thanks, Scotty. I've got my lift planned out and will start running it through my mind in a few hours!!

[Capebuffalo]

BB bent over rows. 1 warm 2 working 1 drop
Seated cable rows 1 warm 2 working
D handle pull downs 1'working
Deads 2 working
Shrugs 1 working

Seated DB curls 2 working

[Cuz]

Mornin fellas. Pretty sore this a.m. think it will be a rest day for me.

[DontTaseMeBro]

I took vacation tonight. The 7 day workweeks and long days have made this old man tired. Slept a couple of hours more than usual and hanging out with the wife and the beasts tonight. Plan on walking down to the shop and hitting back close to sunup. Will post up my lift afterwards.

Good call on taking a day off. Better to take a day to grow and rest up and then hit it hard the next day than to drag into the gym and go through the motions. Taking time with the family is always important, too. Nothing kills motivation than a significant other bitching that you're "always at the gym". enjoy the rest!

[almostgone]

Crunches-2 sets
Rack stretches
Close grip pulldown-2 w/u, Work-7-2-drop-1.5 reps
Rack stretches
Wide grip pulldown-1 w/u, Work-4-2-.5 rep
Toe touches
Tbar rows-2 w/u, Work-6-drop-4-drop-2
D'bell rows-1 w/u, Work-4-drop-3-drop-1.5
Rack stretches
Deads-1 w/u, Work-8 good reps
More stretching...broke a decent sweat and feeling good!

[clarky.]

Crunches-2 sets
Rack stretches
Close grip pulldown-2 w/u, Work-7-2-drop-1.5 reps
Rack stretches
Wide grip pulldown-1 w/u, Work-4-2-.5 rep
Toe touches
Tbar rows-2 w/u, Work-6-drop-4-drop-2
D'bell rows-1 w/u, Work-4-drop-3-drop-1.5
Rack stretches
Deads-1 w/u, Work-8 good reps
More stretching...broke a decent sweat and feeling good!

almostgone when you do close grip pd how close do are your hands ? and do you just use the big bar or a different att.

[DontTaseMeBro]

started the morning in fine form. While setting up for leg day, I pinched my finger and pretty well cut the end of it off. Bled like a stuck hog.

It was pretty funny to do heavy squats. A soccer mom and two teenage boys stared on as blood dripped down my forearm and formed a pool in the squat rack. Pretty sure they thought I was crazy.

great leg workout, but took an extra 10 min to clean up all the blood.

[almostgone]

almostgone when you do close grip pd how close do are your hands ? and do you just use the big bar or a different att.

I use a handle called a stirrup handle. It's positions your hands so the palms face each other and there are D-shaped handles at each end. Marcus, BiB, and several others mentioned it so I ordered one (I lift @ home). There are a couple of lengths, but I bought the narrower one. It really puts my hands in a good orientation to target the lats.

[clarky.]

I use a handle called a stirrup handle. It's positions your hands so the palms face each other and there are D-shaped handles at each end. Marcus, BiB, and several others mentioned it so I ordered one (I lift @ home). There are a couple of lengths, but I bought the narrower one. It really puts my hands in a good orientation to target the lats.

Yip i know what one your talking about thanks mate i think i'll just make one will be easy enough.

[kelkel]

great leg workout, but took an extra 10 min to clean up all the blood.

Awesome! I occasionally get nose bleeds on heavy squat day and it somehow just brings out an animal instinct and motivates you more.

[DontTaseMeBro]

Awesome! I occasionally get nose bleeds on heavy squat day and it somehow just brings out an animal instinct and motivates you more.

absolutely right, kel...and horrifying other people at the gym is just the icing on the cake!

[Cuz]

Awesome! I occasionally get nose bleeds on heavy squat day and it somehow just brings out an animal instinct and motivates you more.

That moment when I realize I'm bot training hard enough lol

[kelkel]

absolutely right, kel...and horrifying other people at the gym is just the icing on the cake!

Quick story from my competitive days. On leg day, in one of the best gyms I've ever been in to this day. Me and another competitor buddy would often do legs together. The leg area had 3 squat racks in a row against the wall. Think old school, high ceilings with fans, no air conditioning and a great atmosphere. Anyway, we'd warm up on side by side racks then get to our work out weight for the day. We were similar strength wise and would use the same weight for this. And it was heavy.

We'd both back out of the racks and squat at the same time and just keep on going until one of us racked it or more often than not dumped it, forward or backward. Neither of us wanted to be the one to give out first. Nose bleeds were very frequent doing this. It would literally stop the gym and everyone would be yelling encouragement to get another rep. We got some serious reps with a lot of weight and did a lot of growing this way. We'd literally be collapsed on the floor for 5-10 minutes after this before we could move to the next exercise. This gym had such a competitive atmosphere that I'll never forget. It's now torn down.

My buddy died a few years later of leukemia. Real sad. He won a state championship and several other titles. Great guy, great potential.

My point. Find ways to make your training fun. Keep it interesting and it will keep you motivated, growing and young!

Rant over.

[ghettoboyd]

^^^^awesome story kel...loved it...

[Igifuno]

^^^^awesome story kel...loved it...

Agreed. Sorry about your friend. Sounds like he left his mark on the sport and good memories with you.

[probuild42]

I have yet to get a nose bleed on leg day. Guess I need to try harder!! How manly is that sweating hard and bleeding from squats!! lol

I did legs today. Leg press: few warms ups and 3 working sets at 560lbs 9,8,7 reps (feeling weak on pct). calves between sets at same weight. leg extension at 145 3 sets of 12 with focus on the hold and negitive. Romanian deadlifts warm up and 3 sets at 225 for 12. Laying leg curls 115 for 3 sets of 12. More seated calves. Dumbelss lunges to failure with 50lbs in each hand.

I feel so weak right now. I hate PCT and coming off cycle. No drive or motivation. oh well. Grin and bare it!

[almostgone]

Yip i know what one your talking about thanks mate i think i'll just make one will be easy enough.

Definitely not too hard to fabricate one, I'm always short on time..the one I bought has a swivel going around the bar OD at the area that the bar is hooked to the cable. I'm not convinced it is really necessary as long as you position the eyelet in relation to the D- handles prior to welding on the eyelet.
The one I purchased is nothing fancy..made in China I think?????????

[satisfaction1822]

[QUOTE="kelkel"] Quick story from my competitive days. On leg day, in one of the best gyms I've ever been in to this day. Me and another competitor buddy would often do legs together. The leg area had 3 squat racks in a row against the wall. Think old school, high ceilings with fans, no air conditioning and a great atmosphere. Anyway, we'd warm up on side by side racks then get to our work out weight for the day. We were similar strength wise and would use the same weight for this. And it was heavy. We'd both back out of the racks and squat at the same time and just keep on going until one of us racked it or more often than not dumped it, forward or backward. Neither of us wanted to be the one to give out first. Nose bleeds were very frequent doing this. It would literally stop the gym and everyone would be yelling encouragement to get another rep. We got some serious reps with a lot of weight and did a lot of growing this way. We'd literally be collapsed on the floor for 5-10 minutes after this before we could move to the next exercise. This gym had such a competitive atmosphere that I'll never forget. It's now torn down. My buddy died a few years later of leukemia. Real sad. He won a state championship and several other titles. Great guy, great potential. My point. Find ways to make your training fun. Keep it interesting and it will keep you motivated, growing and young! Rant over.[/QUOTE

Awesome story, sorry to hear about your friend.
Me and my old training buddy use to battle with deadlifts we'd pull some good weight 1 for 1 and just go back and fourth till one drops. Training this way kept me hungry for more and added like 50# to my deadlift.

[Capebuffalo]

DB Shoulder Press 1 warm 2 working
Seated side lateral raises
Cable lateral raises 2 working w/ drop
Rear delt cable 2 working w/drop

I joined a new gym a month or so back.its a nice clean gym. Not a lifters gym. Although db go to 125. I don't know anyone son there's no distractions by talking. I walk in and see the same people every morning. And they are all still there when I leave in 20-30 min. I'm sure they don't know what to make of me lifting heavier and leaving earlier than any of them.

Cuz I'm coming for you. I just have to lose 15 yrs and add 3-4 inches.

[DontTaseMeBro]

DB Shoulder Press 1 warm 2 working
Seated side lateral raises
Cable lateral raises 2 working w/ drop
Rear delt cable 2 working w/drop

I joined a new gym a month or so back.its a nice clean gym. Not a lifters gym. Although db go to 125. I don't know anyone son there's no distractions by talking. I walk in and see the same people every morning. And they are all still there when I leave in 20-30 min. I'm sure they don't know what to make of me lifting heavier and leaving earlier than any of them.

Cuz I'm coming for you. I just have to lose 15 yrs and add 3-4 inches.

lookin swole, cape! keep up the good work.

[clarky.]

Definitely not too hard to fabricate one, I'm always short on time..the one I bought has a swivel going around the bar OD at the area that the bar is hooked to the cable. I'm not convinced it is really necessary as long as you position the eyelet in relation to the D- handles prior to welding on the eyelet.
The one I purchased is nothing fancy..made in China I think?????????

Everythings made in china now lol how big do you think the same as this or smaller ? Bodymax Pro Dual Purpose Bar Attachment at Powerhouse Fitness

[clarky.]

Cape - cuz yous are getting rather big guys.

[scotty51312]

So two days ago after my back workout a friend talked me into playing basketball for 2 hours. I was a little sore in the calves knees and back yesterday. Went ahead and did a chest and tri's workout. Today my hip flexors, my knees, calves, and lower back are killing me.

Lesson learned I don't belong on a basketball court running full court games with the 20 something year olds anymore

[Cuz]

DB Shoulder Press 1 warm 2 working
Seated side lateral raises
Cable lateral raises 2 working w/ drop
Rear delt cable 2 working w/drop

I joined a new gym a month or so back.its a nice clean gym. Not a lifters gym. Although db go to 125. I don't know anyone son there's no distractions by talking. I walk in and see the same people every morning. And they are all still there when I leave in 20-30 min. I'm sure they don't know what to make of me lifting heavier and leaving earlier than any of them.

Cuz I'm coming for you. I just have to lose 15 yrs and add 3-4 inches.

Lol I'm chuckling as I write this. Love it man. Lookin good cape no lie buddy. If u ever pass thru holler we will get a training session in lol.

Funny story one of the big guys at the gym I hadn't seen in a while came in. Needless to say he doesn't look that big anymore. He's still bigger than me but not by much. His arms might be an inch bigger if that but I think I got him on delts and back. My vascularity was goin nuts the other day felt fckin awesome lol. I'm not quitting that's for sure.

[Capebuffalo]

Lol I'm chuckling as I write this. Love it man. Lookin good cape no lie buddy. If u ever pass thru holler we will get a training session in lol.

Funny story one of the big guys at the gym I hadn't seen in a while came in. Needless to say he doesn't look that big anymore. He's still bigger than me but not by much. His arms might be an inch bigger if that but I think I got him on delts and back. My vascularity was goin nuts the other day felt fckin awesome lol. I'm not quitting that's for sure.

You're too far now to quit. Keep it going

[kelkel]

Lol I'm chuckling as I write this. Love it man. Lookin good cape no lie buddy. If u ever pass thru holler we will get a training session in lol.

Funny story one of the big guys at the gym I hadn't seen in a while came in. Needless to say he doesn't look that big anymore. He's still bigger than me but not by much. His arms might be an inch bigger if that but I think I got him on delts and back. My vascularity was goin nuts the other day felt fckin awesome lol. I'm not quitting that's for sure.

You never know when inspiration will hit you in the face. If you realized you've closed the gap between you and the "big guy" then no doubt he did as well.

Nice.

[Cuz]

You never know when inspiration will hit you in the face. If you realized you've closed the gap between you and the "big guy" then no doubt he did as well.

Nice.

Thanks Kel. Do you remember the old pic of Platz and Ferrigno when Platz is flexing his quads in the mirror with a face that basically said "I'm hungry and I'm coming for you"? Pretty much explains how I felt. The drive I've had has stayed alive especially remembering two years ago when i was literally a stick man. Everyone knows where they want to be and I do too. Just set the bar maybe higher than your average joe at the gym. But the alpha male is in us all, jist trying to stay humble in the process and having some fun