**Marcus's HIT Dungeon**

[marcus300]

seated db curls
3 warm up sets
1 working set with triple dropset - failure on each drop

preacher db curls
2 feels sets
1 working set with triple drop set

hammer curls
2 working sets to failure -last one with double dropset

lying db extension
2 feels sets
1 working set to failure plus one dropset

straight bar push downs
2 feels sets
1 working set with triple drop set

[Dpyle]

Just rolled through my delt and arm session like an animal! I managed to either hit a new pr or extra couple reps before my drops on every movement.

DB shoulder press: 3 warm ups, 1 feel set that felt so light had to move up the rack 3 sets of bells for my working set, banged out 7 solid reps 2 partials dropped for 4 more

DB side raise: 1 feel, 1 working w same weight last couple weeks but got 2 extra reps then 1 drop

Single arm DB upright row: 2 working w RP on the last.

Face pulls: 1 working 2 drops

Lying cable tricep extensions 1 feel, 1 working 2 drops

Rope push down: 1 working w 2 drops

Reverse grip straight bar push downs: 1 working 2 drops.

Seated incline cable curls: 2 warmups 1 feel, 1 working at new pr on weight w 3 forced reps and slow negatives

Machine preacher curls: 2 working w 2 drops on the last.

Entire arm is jelly from the shoulder down.

[marcus300]

Just rolled through my delt and arm session like an animal! I managed to either hit a new pr or extra couple reps before my drops on every movement.

DB shoulder press: 3 warm ups, 1 feel set that felt so light had to move up the rack 3 sets of bells for my working set, banged out 7 solid reps 2 partials dropped for 4 more

DB side raise: 1 feel, 1 working w same weight last couple weeks but got 2 extra reps then 1 drop

Single arm DB upright row: 2 working w RP on the last.

Face pulls: 1 working 2 drops

Lying cable tricep extensions 1 feel, 1 working 2 drops

Rope push down: 1 working w 2 drops

Reverse grip straight bar push downs: 1 working 2 drops.

Seated incline cable curls: 2 warmups 1 feel, 1 working at new pr on weight w 3 forced reps and slow negatives

Machine preacher curls: 2 working w 2 drops on the last.

Entire arm is jelly from the shoulder down.

to the point

[EquilibriumZ]

Personally I would swap just legs and back around other than that it looks fine with me. Just make it count when you step into the gym. Mild cardio just do it after training on days what fits in with you, isn't going to make that much of a difference.

Thanks! Out of curiosity why swap legs and back?
EDIT: this was the routine
1.Chest tri
2.Legs abs
3.Back bi
4.Rest
5.Shoulder traps
6.Rest
Repeat


Also do you always carb cycle during lean bulk and lean cut?

[kelkel]

If you're set on the above rotation then how bout:

1. Chest, Tri's
2. Back, Bi's
3. Shoulders, Traps
4. Rest
5. Legs, Abs
6. Rest

Legs require more energy (or they should) so give them a rest day before and after. But why don't you simply go M-T and T-F and have Wednesdays and weekends off?

[Capebuffalo]

Been using melatonin 2 for 2 weeks now. Starting to darken up nicely. Especially this weekend being out in the sun. Random erections are a surprise for me and those around me. After 6 pm and 86 degrees. Going to be a hot summer.

[Dpyle]

Been using melatonin 2 for 2 weeks now. Starting to darken up nicely. Especially this weekend being out in the sun. Random erections are a surprise for me and those around me. After 6 pm and 86 degrees. Going to be a hot summer.

Gonna be hot and miserable here in the valley too. The humidity is so high in the summer it's ridiculous.

[Dpyle]

Just got back from legs.


Extensions: 3 warmups between 12-15 rep range, 2 working first set failed at 8 drop for 2 more, second failed at 4 took 3 drops to hit 9 total.

Hack squats: 1 set to test the knees, 1 feel to 10 ( far from failure), 1 working to 6 w 4 forced

Leg press: 4 straight sets jumping weight each time for 15, 12, 10, and 8 reps

Lying leg curls: 1 feel, 1 working 2 drops

Standing leg curl: 1 feel, 1 working 1 drop

Standing calf raise: 3 straight sets for 15, 10, and 8.

Legs kind of went from burning to numb after the second set of presses so I can't presently feel any damage that may have been done.

[RaginCajun]

Just got back from legs. Extensions: 3 warmups between 12-15 rep range, 2 working first set failed at 8 drop for 2 more, second failed at 4 took 3 drops to hit 9 total. Hack squats: 1 set to test the knees, 1 feel to 10 ( far from failure), 1 working to 6 w 4 forced Leg press: 4 straight sets jumping weight each time for 15, 12, 10, and 8 reps Lying leg curls: 1 feel, 1 working 2 drops Standing leg curl: 1 feel, 1 working 1 drop Standing calf raise: 3 straight sets for 15, 10, and 8. Legs kind of went from burning to numb after the second set of presses so I can't presently feel any damage that may have been done.

Nice!

My legs are sore as shit from yesterday, 3 point stance action to try to poop!

[Cuz]

Killed chest today. Fkin inner chest just won't come up...everything else is. Feel good about the way I look currently. Still bustin ass. Thinking about blasting this summer. Hadnt been around been busy as hell. Glad to see everyone kicking ass and making progress for sure.

[EquilibriumZ]

If you're set on the above rotation then how bout:

1. Chest, Tri's
2. Back, Bi's
3. Shoulders, Traps
4. Rest
5. Legs, Abs
6. Rest

Legs require more energy (or they should) so give them a rest day before and after. But why don't you simply go M-T and T-F and have Wednesdays and weekends off?

The reason I put anything upper related far apart is cause they get so sore (atleast 2 days) that it affects the performance (maybe it's mental but it dont feel good lol). And currently I m healing from injuries from legs so I cant really push them hard. Good idea tho, I ma switch up the rest day. Lets say
1. Chest tri
2. Legs abs
3. rest
4. shoulder traps
5. back bi
6. rest
repeat

[Capebuffalo]

Back

Bent over rows
Seated cable rows
High cable stirrup pulldowns

Seated db curls

Feeling fit and spry.

[marcus300]

Killed chest today. Fkin inner chest just won't come up...everything else is. Feel good about the way I look currently. Still bustin ass. Thinking about blasting this summer. Hadnt been around been busy as hell. Glad to see everyone kicking ass and making progress for sure.

Big boy ....put those guns away

[marcus300]

Back

Bent over rows
Seated cable rows
High cable stirrup pulldowns

Seated db curls

Feeling fit and spry.

I'm going to have to get you out of the habit of playing with biceps after back.

[kelkel]

Been using melatonin 2 for 2 weeks now. Starting to darken up nicely. Especially this weekend being out in the sun. Random erections are a surprise for me and those around me.

Are you showing off? Or do those around you never expect you to get erections?

[Hazard]

Makin my way back..... Happy so far. Probably going to try and cut soon

[Hazard]

That's also the last picture ill have with that tattoo

[clarky.]

Makin my way back..... Happy so far. Probably going to try and cut soon

Your still really swoll hazard thick as fvck arms delts chest.

[kelkel]

Makin my way back..... Happy so far. Probably going to try and cut soon

Look at the big boy in the fancy gym.

Nice.

Just jealous.

[marcus300]

Makin my way back..... Happy so far. Probably going to try and cut soon

Your a very big guy haz. I'm impressed

[Capebuffalo]

Are you showing off? Or do those around you never expect you to get erections?

Well the guys that work for me probably aren't expecting it.

What you and I call showing off is known as lewd and lascivious to those in a constabulary position.

[scotty51312]

Save the random erections for the gym cape. Its always hard to remember where you hang your towel so... Problem solved

[almostgone]

Wooowwww. Worked late this morning; just woke up. Going to the shop in a few to get in a lift before heading back to work tonight....

[Hazard]

Your still really swoll hazard thick as fvck arms delts chest.

Thx brotha

Look at the big boy in the fancy gym.

Nice.

Just jealous.

Honestly.... I hate working out there. I prefer my last gym but this one is 2 minutes from my job so it's convenient.

I can't workout in my basement anymore..... I have too much equipment packed in close together. One of these days I'm going to move it all to my garage and turn it into my spring/fall gym and leave the garage door open so I can do lunges down the drive way :-p

Your a very big guy haz. I'm impressed

Means a lot comin from you man :-) I've got a ways to go. I'm taking it really slow..... Work is kickin my ass. Im getting my food in though which I'm loving. Had half a chicken and 2 cups of rice for lunch and then 2 1/2 hours later had another 1/4 chicken with another cup of rice. I was fueled up for chest/bis today lol

[almostgone]

Still reworking my lifts, so if anyone sees an area that needs tweaking, please post up suggestions.

Smith incline b'bell press-2 w/u, Work-4-2-2
Incline fly-2 w/u, Work-4-2-drop-3-2
Smith flat b'bell press -2 w/u, Work-3-1-drop-3.5-drop-2
Flat fly-2 w/u, Work1-4-2-drop-3-1-drop weight-Work2-5

I bumped up all of the work weights and used the second work set on flat flys to burn up what was left of my chest. 44 min. Pulse was 94 @ first w/u and maxed out @ 190+ during incline and flat presses.

[Capebuffalo]

Chest

Db incline
Smith incline
Cable cross overs

Dips



I really need to start more leg work.

[DontTaseMeBro]

Lookin' big, Cape. Keep it going. I'l gonna join you with the melatonin. time to get some summer color (that doesn't involve ink).

Kept a promise to the Princess and did my first real cardio since January this morning. I actually haven't lost as much as I thought. Considering I put on damn near 20lbs in the process of the last bulk, the run was actually rather enjoyable.

[marcus300]

Chest

Db incline
Smith incline
Cable cross overs

Dips



I really need to start more leg work.

Looking good except for the beard, what the fuk's wrong with your chin if you have to cover it up all the time???

Getting bigger every week Cape

[marcus300]

Still reworking my lifts, so if anyone sees an area that needs tweaking, please post up suggestions.

Smith incline b'bell press-2 w/u, Work-4-2-2
Incline fly-2 w/u, Work-4-2-drop-3-2
Smith flat b'bell press -2 w/u, Work-3-1-drop-3.5-drop-2
Flat fly-2 w/u, Work1-4-2-drop-3-1-drop weight-Work2-5

I bumped up all of the work weights and used the second work set on flat flys to burn up what was left of my chest. 44 min. Pulse was 94 @ first w/u and maxed out @ 190+ during incline and flat presses.

Like always consistent to the point and pure HIT, try some pre exhaust HIT next time when you do chest see how you go with those mate

[marcus300]

I love training forearms and the feeling of cramp setting in when you write with a pen. Sadistic fuker

[marcus300]

The devil is pressuring me this week. He's using everything he's got but he isn't going to win.

I'm down to 262lbs I've been carb cycling and monitoring my fat loss and playing abouts with my Cardio. Muscle still good I'm just attacking fat. Not on cycle and just come off creatine.

[almostgone]

I am SO negligent on cardio. I've got to get in gear....on the positive side I have a functional heart rate monitor again so I should be able to push myself farther on the days I do cardio.

[Capebuffalo]

Looking good except for the beard, what the fuk's wrong with your chin if you have to cover it up all the time???

Getting bigger every week Cape

Thank you. I'm trying. I'll never be you..but I may fill your shadow some day.

Although I bet your shadow is pretty big.

[marcus300]

Thank you. I'm trying. I'll never be you..but I may fill your shadow some day.

Although I bet your shadow is pretty big.

Never say never. I was really small before training and you could easy fill my shadow.

[marcus300]

I am SO negligent on cardio. I've got to get in gear....on the positive side I have a functional heart rate monitor again so I should be able to push myself farther on the days I do cardio.

Keep safe at all times

[Dpyle]

Chest is so busted I can't even flex it right now!

Incline DB press: 2 warmups, 1 feel, 2 working 1 drop each

Low pulley cable fly: 1 feel, 1 working 2 drops

Hammer strength decline press: 1 feel, 1 working to 6 RP 2 RP 1 1/2

Machine dips: 1 working 2 drops

[Sfla80]

Chest yesterday and legs today.

Legs are always going strong for me. Always look forward to leg day!

Chest yesterday though....was really good. It was decline bench, but I finally got to the 300 mark. Got exactly 300 3x decline. Its a milestone for me lol....I know not a huge deal but still feels good to say I got 300 up.

Have a week left of training before my wedding and 2 weeks of honeymoon. Hitting it hard everyday. Even gonna go day of the wedding Clear the mind lol

[Cuz]

Missed it today...I want to go but things just didn't allow it today..try for tommorow

[Capebuffalo]

Missed it today...I want to go but things just didn't allow it today..try for tommorow

Man your back has great shape and size.

Delts and tris aren't looking bad either.

[Capebuffalo]

Chest is so busted I can't even flex it right now!

Incline DB press: 2 warmups, 1 feel, 2 working 1 drop each

Low pulley cable fly: 1 feel, 1 working 2 drops

Hammer strength decline press: 1 feel, 1 working to 6 RP 2 RP 1 1/2

Machine dips: 1 working 2 drops

Looks good. Sounds like you worked hard.