**Marcus's HIT Dungeon**

[AD]

Well I must have done something right yesterday. My back is sore.

Db side laterals 1 warm 2 working
Smith military presses behind the neck 1 warm 2 working drop
Bb v pulls then raised to the front 2 working
Reverse pec dec 2 working

did back today, hope i feel sore tomorrow.

wide grip pull down 2 workset
narrow reverse grip 2 set
cable row 2 set
hypers 3 sets.

[clarky.]

What's the purpose of the revers grip on the LP downd guys ?

[RaginCajun]

i am a bit rusty with anatomy, but aren't they supposed to be together?

anatomically speaking, yes. but she was saying that the muscle fibers have 'stuck' to each other. i had some relief the day after the massage, but they seem to tighten up real quick.

[AD]

What's the purpose of the revers grip on the LP downd guys ?

I feel the strain in a different area of my back compared to the wide grip. Lower and more midline. I guess hitting it from more angles should give a more complete stimulation and development.

[Capebuffalo]

What's the purpose of the revers grip on the LP downd guys ?

Works lower lats

[Capebuffalo]

Thoughts on Rich Piana...

I've never paid much attention or knew who he was. I've been watching him on YouTube. I know he was Mr. California. But that about all I know.

[clarky.]

I feel the strain in a different area of my back compared to the wide grip. Lower and more midline. I guess hitting it from more angles should give a more complete stimulation and development.

Works lower lats

Thanks guys

Thoughts on Rich Piana...

I've never paid much attention or knew who he was. I've been watching him on YouTube. I know he was Mr. California. But that about all I know.

He just tells it how it is think thats how he parted ways with mutant he did just bring his own supplements out aswell so it could have been that aswell and the fact he does not hide his ass use.

You should have a look at mutant aswell cape the guys all compete they give great info and work out tips tricks.

[Capebuffalo]

Thanks guys


He just tells it how it is think thats how he parted ways with mutant he did just bring his own supplements out aswell so it could have been that aswell and the fact he does not hide his ass use.

You should have a look at mutant aswell cape the guys all compete they give great info and work out tips tricks.

Yeah. I'm noticing his no bull sh!t approach. I'm liking his style. I've been doing his work outs this week. Pretty good. I just couldn't figure why I didn't really know anything about him. He's huge.

[clarky.]

Yeah. I'm noticing his no bull sh!t approach. I'm liking his style. I've been doing his work outs this week. Pretty good. I just couldn't figure why I didn't really know anything about him. He's huge.

Aye he's a big guy cape. I like him been watching his video's for a good year or so now. Have you looked at the mutant video's on you tube ? think you would like the guys on that it's really good.

[Capebuffalo]

I'll check them out tonight. Thanks.

[clarky.]

I'll check them out tonight. Thanks.

Your welcome mate.

[Hazard]

NYBB Blue is a great youtube channel to watch

[scotty51312]

So its leg day and here i am jacked on ephedrine and caffiene and my workout partner calls to say he's running a little over 30 minutes late.

[Dpyle]

So its leg day and here i am jacked on ephedrine and caffiene and my workout partner calls to say he's running a little over 30 minutes late.

Well with that combo you have time to run a half marathon warm up before your workout

[kelkel]

Legs today:

Pre-fatigued a bit with extensions: 2 working, higher reps.
Squats: Got 15 reps with a good weight, dropped 90 and cranked 10 more cause I felt like it. Trying to stay a bit lighter and not just slam my knee with real excessive weight just yet, but it's feeling good so more weight is coming.
Vertical Press: Went real heavy and it felt great on my knee. Keep waiting for the irritation but it's not there. Two heavy sets, 10-12 reps.

Seated leg curls: Two sets, moderate reps, very controlled.
Calves: Toe presses on vertical press. Two sets heavy.
Seated calves: Two sets.

Good day. Will pay for it tomorrow. And the next day...

[almostgone]

..35 min. cardio on treadmill tonight before work...

[almostgone]

So its leg day and here i am jacked on ephedrine and caffiene and my workout partner calls to say he's running a little over 30 minutes late.

That sucks...

[marcus300]

Pre-exhaust HIT chest training session


Incline flyes
2 warm up sets - high reps - stretch and squeeze
1 working set to complete failure + 2 drop sets to failure

Flat flyes
2 feels sets- slow and steady
1 working set to failure + 2 dropsets to failure

Incline DB press
2 feel sets
1 working set to failure + 1 dropset to failure +2 forced

Hammer strength flat press
2 feels sets
1 working set to failure + 2 drop sets to failure


Done and fully stimulated, no pointless reps wasting energy and strength. Once warmed up straight into HIT to positive failure and beyond.

Don't get distracted to old ways of training, you continue to aggressively go to TRUE positive failure and stimulate those tough type 2b fast switch muscle fibers you will have the best opportunity of growing the biggest and thickest you ever can. Put your body under serious overload so it as no alternative but to grow bigger and stronger. Be committed, be positive and be the best you can be in the gym - stay focused and unleash the beast its only for a short period of time so lets do it and explode out of your skin.

[almostgone]

Pre-exhaust HIT chest training session


Incline flyes
2 warm up sets - high reps - stretch and squeeze
1 working set to complete failure + 2 drop sets to failure

Flat flyes
2 feels sets- slow and steady
1 working set to failure + 2 dropsets to failure

Incline DB press
2 feel sets
1 working set to failure + 1 dropset to failure +2 forced

Hammer strength flat press
2 feels sets
1 working set to failure + 2 drop sets to failure


Done and fully stimulated, no pointless reps wasting energy and strength. Once warmed up straight into HIT to positive failure and beyond.

Don't get distracted to old ways of training, you continue to aggressively go to TRUE positive failure and stimulate those tough type 2b fast switch muscle fibers you will have the best opportunity of growing the biggest and thickest you ever can. Put your body under serious overload so it as no alternative but to grow bigger and stronger. Be committed, be positive and be the best you can be in the gym - stay focused and unleash the beast its only for a short period of time so lets do it and explode out of your skin.

Nice!!!!

[DCI]

Thoughts on Rich Piana...

I've never paid much attention or knew who he was. I've been watching him on YouTube. I know he was Mr. California. But that about all I know.

I think he is not bad in his no bs talk but it does have the smell of selling one of his supp lines underlying in his videos imo. But he sure is a big dude a friend has a pic next to him and my friend isn't small but rich dwarves him in height and size

[Capebuffalo]

I think he is not bad in his no bs talk but it does have the smell of selling one of his supp lines underlying in his videos imo. But he sure is a big dude a friend has a pic next to him and my friend isn't small but rich dwarves him in height and size

Funny you should say that. I just watched a video where he's talking about supps. He said he's coming out with his own line. But in the same sentence says that his or anyone's shakes should not be used to replace food. He said use your money for real food. Then if you can use a shake to add to. Again not replace food. He went on about the importance of real food. That's really what caught me. The pure honesty of that segment even with his line being released. Thought that was pretty cool.

[kelkel]

Saw in one of his video's recently where he said he used GH for I believe 12 years straight. He said he's done with it now.

[Euroholic]

^^^^ he also says he does arms 3 times a week and eats ice cream every night. And loves his hcg while on pct.

[kelkel]

I'm with him on the ice cream part anyway...

[Euroholic]

http://.youtube.com/watch?v=faX9nv5C...ature=youtu.be

Hcg

Arms
http://.youtube.com/watch?v=Cq8pPtFEvAg

Ice cream
http://.youtube.com/watch?v=-UDiaBwqtCM

[Euroholic]

He must be dan the ab man cause of the ice cream

[RipOwens]

<img src="http://forums.steroid.com/attachment.php?attachmentid=149811"/>

Same old shit, still lack of upper body, 4 weeks out for my first natural bodybuilding show.
Question, should I stop taking creatine? And should I stop train legs 1 weeks out ?

Nice, look good doom. Good luck at show

[Capebuffalo]

Went against the grain today

Nose breakers w/ EZ bar curl 4 set x 10
Laying db extensions w/ db hammer curls 4 x 10-15
Cable rope pressdowns w /rope hammer curls 4 x 6-10

Arms were exploding. The pain to go on after the pump hit was sheer awesome torture.

[almostgone]

D'bell shoulder press- -2 w/u, work1-7-4-2 (last 2 were shaky going up but a really slow negative)- drop weight- work2-7-4-4. Will bump this up in weight next lift.
Seated side lateral -2w/u, work1-7-2-1/2, drop weight, work2-4-2-1/2
Rear lateral- 2 w/u, work1-7-2-1/2, drop weight, work2-9-failure (last couple were 1/4 reps w/slow neg).
B'bell shrugs-2 w/u, work1-8-5- drop-failure, work2- behind back to failure.

Really good lift....feel good about it. Watched a couple of videos this morning that kind of set my mood. Travis Ortmayer ( dude is usually very intense) and Hafthor Bjornsson ( beast of a lifter ..6'9" and 419# but carries it well)...and then DY's video just before I lifted this evening. Trying to stay on top of the weights and increase them , even if it's just adding 1-1/4# Platemates to dumbbells. Got done in just over 50 minutes. Not a great time but good.....for now.

[Capebuffalo]

D'bell shoulder press- -2 w/u, work1-7-4-2 (last 2 were shaky going up but a really slow negative)- drop weight- work2-7-4-4. Will bump this up in weight next lift.
Seated side lateral -2w/u, work1-7-2-1/2, drop weight, work2-4-2-1/2
Rear lateral- 2 w/u, work1-7-2-1/2, drop weight, work2-9-failure (last couple were 1/4 reps w/slow neg).
B'bell shrugs-2 w/u, work1-8-5- drop-failure, work2- behind back to failure.

Really good lift....feel good about it. Watched a couple of videos this morning that kind of set my mood. Travis Ortmayer ( dude is usually very intense) and Hafthor Bjornsson ( beast of a lifter ..6'9" and 419# but carries it well)...and then DY's video just before I lifted this evening. Trying to stay on top of the weights and increase them , even if it's just adding 1-1/4# Platemates to dumbbells. Got done in just over 50 minutes. Not a great time but good.....for now.

Nice workout.

I've started watching videos on the way and int the parking lot of the gym. It helps.

[almostgone]

Nice workout.

Thanks, Cape. Feels like my shoulders have a sunburn on the inside.

I've started watching videos on the way and int the parking lot of the gym. It helps.

Absolutely! Marcus got me hooked on the DY videos and it's become a part of the ritual.

[Capebuffalo]

Went against the grain today

Nose breakers w/ EZ bar curl 4 set x 10
Laying db extensions w/ db hammer curls 4 x 10-15
Cable rope pressdowns w /rope hammer curls 4 x 6-10

Arms were exploding. The pain to go on after the pump hit was sheer awesome torture.

Breaking all the rules. I ran the above again today.
Wow. Broke some tissue down today.
I figure 6 days till next arm day will be fine.
Grow baby grow.

[AD]

Breaking all the rules. I ran the above again today.
Wow. Broke some tissue down today.
I figure 6 days till next arm day will be fine.
Grow baby grow.

Back to back arm days? Wow that's hard core.

[Roger11]

Hey cape, is that you in your DP? Looking good mate. One thing though. I recall reading you were on both deca and test at 1.6 grams each, are you still on that? How did it turn out? How much did you gain? Was it your biggest cycle to date?

Man how was ur libido on 1.6grams test. Id have to be locked up on that amount haha.

What was your ai dose?

[Capebuffalo]

Hey cape, is that you in your DP? Looking good mate. One thing though. I recall reading you were on both deca and test at 1.6 grams each, is this correct?

Yup that's me this morning. That test deca was last run. It ended the end of November.

[Roger11]

Yup that's me this morning. That test deca was last run. It ended the end of November.

see my edited post. have a few questions lol

[almostgone]

Yup that's me this morning.....

Impressive, Cape.

[Capebuffalo]

see my edited post. have a few questions lol

It was 1.2 of test. Yes that was my biggest. And I got to that over years.
I gained about 12 lbs. unfortunately I had surgery shortly after. I couldn't eat or train. Then work became hectic and everything was sporadic at best. So I lost it all and more. But I'm back on track now. For now.

Oh. AI stane 12.5-25 ed

[DontTaseMeBro]

looking big, cape!

today was back (1 feel 1 working):
wide grip lat pulls
strait arm pull downs
T-Bar row
wide cable row
1/2 deadlifts
shrugs
finished with some forearm garbage for fun

seems like just the other day, i decided to get serious and track my workouts. just filled my 3rd full notebook this morning.

[Cuz]

New position at work is killin me. Adding about 20hrs more per week.


Trained twice this week and plan on it tommorow. Back last night..sore as hell. Heavy tbars got me. Feel amazing and on fire from all these compliments I have gotten this week lol.