**Marcus's HIT Dungeon**

[almostgone]

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

The bar on mine is straight between the handles....maybe 28" or a tad less??
Google " Yukon Fitness Pro Lat Bar".......It's similar to the one I bought...

[clarky.]

The bar on mine is straight between the handles....maybe 28" or a tad less??
Google " Yukon Fitness Pro Lat Bar".......It's similar to the one I bought...

Ahh ok thanks mate

[Capebuffalo]

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

Well said.

[Back In Black]

Google Image Result for http://www.leisurelinesgb.co.uk/image/cache/data/Freeweights/Cable%2520Attachments/parallel-grip-lat-pulldown--800x800.jpg

This is the type I use Clarky

[almostgone]

Incline d'bell press-2w/u, Work-7-1/2-drop-2
Incline fly-2w/u, Work-7-4-1 Will bump this one up.
Flat b'bell (Smith)-2w/u, Work-5-2-1.
Flat fly-2w/u, Work1-7-3-3-drop-Work2-4-2-1/2. Will nudge this weight up also.

Got done in a shade over 45min. Felt good.

[DontTaseMeBro]

Back day:
Wide grip lat pulls (1 warm up, 1 feel X 12, 1 working X 9 + 2neg)
straight arm pulldown (1 feel X 11, 1 working X 10)
T-Bar Row (1 feel X 12, 1 working X 8 - drop +4)
Wide grip cable row (1 feel X 11, 1 working X 10 + 2neg)
1/2 deadlift (2 working X 12)
shrugs (1 feel X 12, 1 working X 6 - drop +4)
forearm curls

I'm gonna catch you big fvckers one day!

[Dpyle]

Holy crap I haven't had DOMS like this in my back in ages. Yesterday was back day and this week I dropped the DB rows completely and replaced the weighted hypers with deadlifts. Haven't done deads in a while but the strength was still there, to my surprise. It went like this

Wide neutral grip pull downs: 2 w/u, 1 feel, 1 working with 2 drops

Close neutral grip pull downs: 1 feel, 1 working w 2 drops ( absolutely love the stretch I get with this one)

Bent over BB rows ended up doing 2 feel sets as I managed an extra 20lbs for my working set to 7 then partials till I couldn't move the bar, only took a few

Deadlifts: 2 feel sets to test my back, 1 working to 9 reps

After the last set of deads had to squat and take 5 against the wall before hitting 2 quick sets to exhaust biceps. In and out in about 40 mins.

[DontTaseMeBro]

Holy crap I haven't had DOMS like this in my back in ages. Yesterday was back day and this week I dropped the DB rows completely and replaced the weighted hypers with deadlifts. Haven't done deads in a while but the strength was still there, to my surprise. It went like this

Wide neutral grip pull downs: 2 w/u, 1 feel, 1 working with 2 drops

Close neutral grip pull downs: 1 feel, 1 working w 2 drops ( absolutely love the stretch I get with this one)

Bent over BB rows ended up doing 2 feel sets as I managed an extra 20lbs for my working set to 7 then partials till I couldn't move the bar, only took a few

Deadlifts: 2 feel sets to test my back, 1 working to 9 reps

After the last set of deads had to squat and take 5 against the wall before hitting 2 quick sets to exhaust biceps. In and out in about 40 mins.

sounds like a great workout. those deadlifts really get you gassed. great way to finish a back workout.

[Dpyle]

sounds like a great workout. those deadlifts really get you gassed. great way to finish a back workout.

Yeah that's for sure. In the past I always did them first, and looking back that method really caused the rest of my back workout suffer.

[Cuz]

Deads are number one overall exercise for making me grow.

[Giggle]

I'm catching up on posts, so sorry this is late.
I've always wondered if people mean they start eating at the 60 minute mark - or they finish eating then?
You gentlemen have guided me in so much - I'd love to know what you guys do.
Maybe I'm overthinking it - but I eat slow so it takes a while!

60 minutes seems ideal for me

[kelkel]

Yeah that's for sure. In the past I always did them first, and looking back that method really caused the rest of my back workout suffer.

For bodybuilding purposes I've always done them last. Don't do them much anymore but trust me, I've done my share and they've served their purpose. For me, at the end of the workout I'm warmed up so it takes less sets to get to my working weight, I can get by with less weight and less working sets overall. Simply a great exercise when you learn to "focus" it.

[Cuz]

I'm catching up on posts, so sorry this is late.
I've always wondered if people mean they start eating at the 60 minute mark - or they finish eating then?
You gentlemen have guided me in so much - I'd love to know what you guys do.
Maybe I'm overthinking it - but I eat slow so it takes a while!

I was just saying in that post that my preworkout meal is usually consumed 60 minutes prior to my workout. So basically after I finish my meal I then wait an hour to train. It seems to make me feel the best if I hit the gym somewhere between the 45-60 minute mark after some carb intake. For some it may be shorter times that is just my personal experience which is not a lot.

[scotty51312]

So i had to go to my Doc today, because the pain in my lower back was horrible everytime I twisted or bent. She says its probably a strain of some sort, and sends me on my way with some high dose hydrocodone and muscle relaxers. I mean I'm all about the medication but seriously I just want it fixed.

So I'm probably not going to do any movements that put strain on my back for the next two weeks. No deads, no squats..... This is going to suck

[AD]

So i had to go to my Doc today, because the pain in my lower back was horrible everytime I twisted or bent. She says its probably a strain of some sort, and sends me on my way with some high dose hydrocodone and muscle relaxers. I mean I'm all about the medication but seriously I just want it fixed.

So I'm probably not going to do any movements that put strain on my back for the next two weeks. No deads, no squats..... This is going to suck

are you allergic to NSAIDs? i always find NSAIDs are the best for injury pains, cos it actually helps with decreasing the inflammation.

[scotty51312]

No not alergic. I'm taking 800mg ibuprofen every 6 hours and 10mg hydrocodone as needed. For the next day or two its alternating between heat and ice when i'm not working

[AD]

No not alergic. I'm taking 800mg ibuprofen every 6 hours and 10mg hydrocodone as needed. For the next day or two its alternating between heat and ice when i'm not working

One other thing that I found slightly helpful is to wear a soft lumbar brace when I go to bed. It helps to hold my spine in place when all the muscles are relaxed during sleep.

[clarky.]

Google Image Result for http://www.leisurelinesgb.co.uk/image/cache/data/Freeweights/Cable%2520Attachments/parallel-grip-lat-pulldown--800x800.jpg

This is the type I use Clarky

Thanks bib i've got the big LP bar and i use the small bar you use for bc curls aswell. But not the one with the d handle at the end i'm just going to buy one for the different angle movement.

[Back In Black]

Thanks bib i've got the big LP bar and i use the small bar you use for bc curls aswell. But not the one with the d handle at the end i'm just going to buy one for the different angle movement.

I love it mate. I switch it up with a normal LP bar too, plus a normal close grip attachment with neutral hand position. For me, variety of hand positions and widths is ideal.

After several week of either not training or getting into the feel of my new gym I feel I am back in the game properly

Incline dumbbell bench - 1 heavy and 1 double drop set
Flat dumbell bench - 1 triple drop set
Slight incline flyes - 2 straight sets

Some calf 'crap'

[Capebuffalo]

Smith nose crushers. 1 warm 2 working
Superset w/
Smith drag curls 1 2 working

Rope cable overhead press 3 working drop drop drop
SS W /
Cable concentration curls singles 3 working

Straight bar press down 3 working
Ss w/
One arm hammer curls 3 working

Holy hell the pump.

[clarky.]

Smith nose crushers. 1 warm 2 working
Superset w/
Smith drag curls 1 2 working

Rope cable overhead press 3 working drop drop drop
SS W /
Cable concentration curls singles 3 working

Straight bar press down 3 working
Ss w/
One arm hammer curls 3 working

Holy hell the pump.

Is the skull crushers no a bit awkward with the smith cape ?

[Capebuffalo]

Is the skull crushers no a bit awkward with the smith cape ?

Honestly today was the first time I tried it. It was a bit awkward at the start. But worked out well.

[kelkel]

Some calf 'crap'

Now we're talking....

[kelkel]

Is the skull crushers no a bit awkward with the smith cape ?

Honestly today was the first time I tried it. It was a bit awkward at the start. But worked out well.

I love that exercise on my smith. Once you get used to setting it up properly it's great, imho.

[marcus300]

I will catch up on the posts but at this stage I cant, I'm just to busy but just wanted to let you guys I am still alive and very much kicking arse. Been working on a case at work what needs my full attention 24/7 and I wont rest until ive sorted things out.

I'm still training and fuking hell did I have a workout yesterday what would snap most peoples spirit in two! I walked into the gym with my hoody up and talking to myself, i must of looked like a right tw4t but all I had in my mind was working out and not speaking or giving advice to no one. In between each set I sat there and all I had in my mind was the next set. The rest periods were down to around 30-45 seconds long and I lifted that much weight I felt like a god. I truly believe no one can match my intensity or even train with me without walking out, I am that confident and strong and feel invincible. The power of thought was incredible and it made me go places were ive never been before. People were watching me and that made me worse and I pushed and push until I could feel that pain within the muscle screaming at me to stop but I didn't.

Because ive only been training the whole body once every 10-12 days ive repair some injuries and feel so much stronger, I am 268-271lbs at the moment but ive increased cardio because I am to heavy and everyone who comes into contact with me says something about my size, that's even when I were a shirt aswell which normally covers me up. BF is up and I am off cycle but feeling good.

Don't ever under estimate the power of thought and what your capable of doing when you put your mind to it. HIT is king if you want super freaky size

[clarky.]

I love that exercise on my smith. Once you get used to setting it up properly it's great, imho.

How do you lie on the bench kel. Just the same way as if you were doing a bp or do you lie in the frame so you head would be facing out the way ?

I will catch up on the posts but at this stage I cant, I'm just to busy but just wanted to let you guys I am still alive and very much kicking arse. Been working on a case at work what needs my full attention 24/7 and I wont rest until ive sorted things out.

I'm still training and fuking hell did I have a workout yesterday what would snap most peoples spirit in two! I walked into the gym with my hoody up and talking to myself, i must of looked like a right tw4t but all I had in my mind was working out and not speaking or giving advice to no one. In between each set I sat there and all I had in my mind was the next set. The rest periods were down to around 30-45 seconds long and I lifted that much weight I felt like a god. I truly believe no one can match my intensity or even train with me without walking out, I am that confident and strong and feel invincible. The power of thought was incredible and it made me go places were ive never been before. People were watching me and that made me worse and I pushed and push until I could feel that pain within the muscle screaming at me to stop but I didn't.

Because ive only been training the whole body once every 10-12 days ive repair some injuries and feel so much stronger, I am 268-271lbs at the moment but ive increased cardio because I am to heavy and everyone who comes into contact with me says something about my size, that's even when I were a shirt aswell which normally covers me up. BF is up and I am off cycle but feeling good.

Don't ever under estimate the power of thought and what your capable of doing when you put your mind to it. HIT is king if you want super freaky size

Nice to see you back big man.

[Sfla80]

Have an injury question for u guys. Think.i brusied it but not sure. But the thing is...is it possible the weight from bar or dumbbells do any damage with the pressure.on your hands?

it started tuesday after chest..hit 285 on decline and 115 dumbbells on flat both PB.

But thw inside palm knuckle of my pinky finger bothered me. Not so bad...but after last night I cant straighten my pinky. Any pressure on that knuckle is extremely painful. I think just bruised. But I will give it a couple days.

Just curious if u guys think its possible from thw weights or what. I have down nothing else to cause this.

[almostgone]

I've had a similar pain before Sfla. Mine was definitely a bruise, but it must have been deep because if took a couple of days to start showing the bruise.... belief the pain eased off in under a week. I did have a little use of the pinkie, but at the time a full grip was very painful.
Hope it clears for you soon.

[almostgone]

I will catch up on the posts but at this stage I cant, I'm just to busy but just wanted to let you guys I am still alive and very much kicking arse. Been working on a case at work what needs my full attention 24/7 and I wont rest until ive sorted things out.

I'm still training and fuking hell did I have a workout yesterday what would snap most peoples spirit in two! I walked into the gym with my hoody up and talking to myself, i must of looked like a right tw4t but all I had in my mind was working out and not speaking or giving advice to no one. In between each set I sat there and all I had in my mind was the next set. The rest periods were down to around 30-45 seconds long and I lifted that much weight I felt like a god. I truly believe no one can match my intensity or even train with me without walking out, I am that confident and strong and feel invincible. The power of thought was incredible and it made me go places were ive never been before. People were watching me and that made me worse and I pushed and push until I could feel that pain within the muscle screaming at me to stop but I didn't.

Because ive only been training the whole body once every 10-12 days ive repair some injuries and feel so much stronger, I am 268-271lbs at the moment but ive increased cardio because I am to heavy and everyone who comes into contact with me says something about my size, that's even when I were a shirt aswell which normally covers me up. BF is up and I am off cycle but feeling good.

Don't ever under estimate the power of thought and what your capable of doing when you put your mind to it. HIT is king if you want super freaky size

Sounds like you're completely focused @ the gym. Maintaining the mindset and working lots of hours is a rough combination....much respect.
Still working 7 days 1 week and 6 days the next here in SC.....and my cardio isn't as frequent as it needs to be. Getting my lifts in fairly consistently though, still sticking to my diet but I need to bump up the the cardio.
Best of luck @ work!
Hope all goes well @ work for you.

[Sfla80]

I've had a similar pain before Sfla. Mine was definitely a bruise, but it must have been deep because if took a couple of days to start showing the bruise.... belief the pain eased off in under a week. I did have a little use of the pinkie, but at the time a full grip was very painful.
Hope it clears for you soon.

Thanks. ..little swollen. Not bad. See what happens tomorrow. ...arm day lol

[Cuz]

Jesus Christ Marcus 270lbs? Holy fck!! Glad to hear all is well. That post makes me wanna tiptoe around this thread haha beastly!!

[marcus300]

Jesus Christ Marcus 270lbs? Holy fck!! Glad to hear all is well. That post makes me wanna tiptoe around this thread haha beastly!!

Not training as much and eating everything and anything but strength is through the roof, bf is high

[biggjd69]

Got a question for everybody. If you had a work schedule of 10am to 7pm, Mon thru Fri weekends off, on a low stress job, how would you work out? Morning or evening training? During lunch is not an option. I know it's an individual preference but just getting some of you guys thoughts on it.

[Sfla80]

Got a question for everybody. If you had a work schedule of 10am to 7pm, Mon thru Fri weekends off, on a low stress job, how would you work out? Morning or evening training? During lunch is not an option. I know it's an individual preference but just getting some of you guys thoughts on it.

Depends on sleeping habits I would say. Ive been waking up at 5. And currently when I do have to work at 10....I do cardio before shower and change at the gym.

If u stay up later and wake close to the time u work...I say train at night.

[marcus300]

Got a question for everybody. If you had a work schedule of 10am to 7pm, Mon thru Fri weekends off, on a low stress job, how would you work out? Morning or evening training? During lunch is not an option. I know it's an individual preference but just getting some of you guys thoughts on it.

It would be mornings for me

[kelkel]

How do you lie on the bench kel. Just the same way as if you were doing a bp or do you lie in the frame so you head would be facing out the way ?

I attach my handle to the low cable row stack, slide the bench in close enough so I can adjust the chain/handle to barely sit on the end of the bench. Lie back and go to work. Great feel to this.

[kelkel]

Have an injury question for u guys. Think.i brusied it but not sure. But the thing is...is it possible the weight from bar or dumbbells do any damage with the pressure.on your hands?

it started tuesday after chest..hit 285 on decline and 115 dumbbells on flat both PB.

But thw inside palm knuckle of my pinky finger bothered me. Not so bad...but after last night I cant straighten my pinky. Any pressure on that knuckle is extremely painful. I think just bruised. But I will give it a couple days.

Just curious if u guys think its possible from thw weights or what. I have down nothing else to cause this.

I vote it's just a bruise. I did something similar to my foot a week ago and I think it was from low cable rows and all the pressure on your feet while holding up the weight. Still hurts.

[Sfla80]

I vote it's just a bruise. I did something similar to my foot a week ago and I think it was from low cable rows and all the pressure on your feet while holding up the weight. Still hurts.

Thanks kel

[clarky.]

I attach my handle to the low cable row stack, slide the bench in close enough so I can adjust the chain/handle to barely sit on the end of the bench. Lie back and go to work. Great feel to this.

Ahh ok i thought you were using the bar when you said you use the smith machine not the low pulley. I use this just to mix it up i quite like it.

[scotty51312]

Back day today. 1st time since i strained my back. No deadlifts
3 sets pullups 10 10 9.5 haha
4 sets lat pull wide grip w/u 8,8,6 working
3 sets working seated db curls 8,8,8
3 sets Tbar rows 8,8,6
3 sets lat pull narrow dring 8,8,6(dropset)
3 sets seated db hammer curl 8,8,8

Since i couldn't do deads today I went heavier on everything that i did do, instead of the volume routines I've been doing lately. No back pain yet so deads again next week