**Marcus's HIT Dungeon**

[Black]

Sorry to hear that. That is more typical for me. But to brag a little I did such a great Mother's Day surprise I got it yesterday during nap time. Can't remember back to back days since the honeymoon.

Home Depot would be good as well. Their ac is always cold.

Hahaha, no kidding. Boast away brother, I'd do the same.

[Black]

Did chest good warm up

Flat bench 6,5,3 One drop to fail

Db fly's 6,5,3

Cable x over 7,5,3,2 DD to fail. I really really killed it on these.

I really like doing x over's they are my fav chest movment. I hate bench press.

I dislike barbell bench as well. I've been having some fun with dumbbells lately, but the highest they go at the gym is 120s. I still utilize them though.

[Capebuffalo]

I dislike barbell bench as well. I've been having some fun with dumbbells lately, but the highest they go at the gym is 120s. I still utilize them though.

Use the machines to pre exhaust then grab the dumbbells. 120's will feel pretty heavy at that point.

[DCI]

Tonight was chest monday so had to do a bit of a mix up tonight jad to use the bb bench as the rest of the benchs were busy with wasters on them doing a set every 5 mins.

So started with a light warm up of bb presses.

Then did flies:

Hit 90lb db flies for two slow sets into failure. Felt great from it did Yates style flies now.

Flat db pressing two hard sets as the flies were a pb for me so needed that extra bit in the tank to push the flat benchs.

Then decline benching same as above

Then incline I was ruined but pushed through with one heavy set and a dropset as couldn't push anymore, as I failed badly lol the db collapsed on my chest was sore lol

Then cardio and a quick bit of abs.

Speaking of bb pressing I think anyone who is a proper bber never bothers with them as I find they hurt your joints too much imo

[Dpyle]

Legs are so fvcked from yesterday that I spent my entire drive home debating on selling my standard to buy an automatic. I love it!

[DCI]

Legs are so fvcked from yesterday that I spent my entire drive home debating on selling my standard to buy an automatic. I love it!

I drive for a living and legs can be a killer for me lol

[Dpyle]

I drive for a living and legs can be a killer for me lol

I know how you feel. I uses to drive a trash truck, and now I drive a forklift in a factory.

[DCI]

I know how you feel. I uses to drive a trash truck, and now I drive a forklift in a factory.

Traffic is the killer for me clutch leg be in bits lol

[Dpyle]

Traffic is the killer for me clutch leg be in bits lol

I guarantee it!

[Rusty11]

Then did flies:

Hit 90lb db flies for two slow sets into failure. Felt great from it did Yates style flies now.

Very nice.
On another note: Gawd, I'm weak.

[almostgone]

I appreciate that, Marcus! I've been needing some additional warmups for my shoulders. Hitting them tomorrow and will try a couple of them. I ruptured the bursa in my left shoulder years ago, but it still has the tendency to flare up occasionally.

[almostgone]

Very nice.
On another note: Gawd, I'm weak.

Same here. Increases in my working sets are small/gradual.....but it's been well worth it.

[Java Man]

Just wanted to say thanks to you guys. Very motivational.

Shows what it takes to get to "monster" status. It will probably take me a couple of years (or more) to get there, but it's nice to see what it takes.

That's a great attitude. Many think it happens overnight, shoot up a few cc's and clothes start ripping from your body., then get discouraged when that doesn't happen. It takes years. As said.

[Java Man]

Everyone looks great. Still going at it. Good to see ig popped in too wondering what happened to ya..

I'm going HIT again finally, 3 days a week basically hitting everything once every 10 days. I'm growing again and didn't seem to have lost much strength after taking a few months where I only trained every 3 or 4 days. Diet has gotten a little too dirty and I'm still at 20% so time to kick training and diet up a few notches. I regressed a little from peak in December, gained that back and am now about where I was then. I'm back fully now though. I'm a lean 20% though Dammit :/ lol.

Did arms tonight. Stacked the tricep extensions at 6 reps, failed 7th, keeping good form. That's hard when the stack weighs 20lbs more than I do haha. Now what? Pre exhaust and hit that last from now on?

[DCI]

Very nice.
On another note: Gawd, I'm weak.

We all start somewere, when I started lifting all I could db bench was 15lb so its a long time

[clarky.]

Rest day today

[marcus300]

back

underhand hammer strength pull downs
3 warm up sets
1 working set to failure plus 2 forced

BB bent over rows
2 feels sets
1 working set plus one dropset

seat low pulley
2 feels sets
1 working set to failure plus one drop

close grip pulldowns
2 feels sets
1 working set to failure plus one drop

hyper extension
3 working sets

7 eggs and bowl of rice

[Capebuffalo]

back

underhand hammer strength pull downs
3 warm up sets
1 working set to failure plus 2 forced

BB bent over rows
2 feels sets
1 working set plus one dropset

seat low pulley
2 feels sets
1 working set to failure plus one drop

close grip pulldowns
2 feels sets
1 working set to failure plus one drop

hyper extension
3 working sets

7 eggs and bowl of rice

Wow. Just wow.

[clarky.]

Are pullovers any good guys for lats ?. I've never done them i'm just trying to find more movements to mix it up.

[Dpyle]

Are pullovers any good guys for lats ?. I've never done them i'm just trying to find more movements to mix it up.

I've done them to warm up the lats and get the blood flowing. I prefer them on the machine rather than DB pullovers because the machine allows for a better range of motion without losing tension whereas DB pullovers the tension moves from the lats to the chest once you get above your face. Sadly my new gym doesn't have the machine so some days I'll hit some straight arm cable pulldowns as a replacement.

[marcus300]

Are pullovers any good guys for lats ?. I've never done them i'm just trying to find more movements to mix it up.

I use to do them for the first few years but I ruptured something in my rib cage which sent me to A&E, I did get up to some serious weight but I wouldn't say they were of any real benefit to me but I do know some old school guys who still use them all the time but for me I don't use them anymore. I adore rows for back

[kelkel]

Rest day today

Me too. Exhausted today for some reason. Coffee, food, repeat.

[Capebuffalo]

2 nd rest day and tomorrow will be the 3rd. And by rest I mean work.

[Black]

Are pullovers any good guys for lats ?. I've never done them i'm just trying to find more movements to mix it up.

I really like db pullovers. I go for a deep stretch and stop the db at angle overhead. This keeps most of the tension on the last (stopping more over the chest involves it more.

I like the machine and use it sometimes, but I prefer free weights.

Nevertheless, there are a few other lifts I'd rather do for the lats, but they have their place.

[DCI]

Well tonight was back.

I was in a lets say motivated mood to move some serious weight.

Started with T Bars 3 warm up sets then into heavy fcking weight.

One heavy set with rp and then dropset. I could feel my muscle fibers be ripped apart it was truly fcking insane.

Then dl rack pulls with dropset was intene.

Close grip yates style on the lat pull down

Then hypers back was pumping could feel the blood rush to the muscles.

Cardio then

[marcus300]

I live for this shit

[Dpyle]

I live for this shit

Indeed big man! Today was my second rest day since legs so tomorrow starts my training week. I've come to find that I need 2 off days after leg and 1 after back or following sessions suffer a lack of intensity. When I first got in the gym I would smash my body 6 days a week for a couple hours each session. Over the last couple years I've found my current 4 day split with sessions rarely going beyond 45 minutes, and I've made more progress in the past year than all the previous years combined. Hell I'm still waddling a bit from Sundays leg session.

Actually noticed today that I'm having some issues getting my hands in and out of my pockets, and I've already gone up a waist size to accommodate the same issue once this year.

[Capebuffalo]

Indeed big man! Today was my second rest day since legs so tomorrow starts my training week. I've come to find that I need 2 off days after leg and 1 after back or following sessions suffer a lack of intensity. When I first got in the gym I would smash my body 6 days a week for a couple hours each session. Over the last couple years I've found my current 4 day split with sessions rarely going beyond 45 minutes, and I've made more progress in the past year than all the previous years combined. Hell I'm still waddling a bit from Sundays leg session.

Actually noticed today that I'm having some issues getting my hands in and out of my pockets, and I've already gone up a waist size to accommodate the same issue once this year.

Ah grasshopper you have learned so much. It's great you aren't forcing the workout when you know it will suffer. That's how you grow. Well with a lot of food. Also. Lol.

[Dpyle]

Ah grasshopper you have learned so much. It's great you aren't forcing the workout when you know it will suffer. That's how you grow. Well with a lot of food. Also. Lol.

Isn't that the truth! I can't even look in a mirror at the end of the day. My stomach becomes so distended I look like I'm several month pregnant.

[Rusty11]

I use to do them for the first few years but I ruptured something in my rib cage which sent me to A&E, I did get up to some serious weight but I wouldn't say they were of any real benefit to me but I do know some old school guys who still use them all the time but for me I don't use them anymore. I adore rows for back

Yes yes yes. Gotta be careful with those. Went really heavy a few weeks ago and rib cage hurt badly for a week. I'll do them for a warmup, but that's it.

[hawk14dl]

Isn't that the truth! I can't even look in a mirror at the end of the day. My stomach becomes so distended I look like I'm several month pregnant.

In so glad someone else has said that. I'm in a surplus and I look huge (not in the good way) after eating

[hawk14dl]

Was supposed to be chest today. Worked through the warm up and feel sets (bb bench), loaded up my working set and got the first 4, but didn't feel right. Something on my right arm was uncomfortable.
Waited through the rp, put one more rep up and it turned into pain. I think I've isolated out to my elbow.
Tried lowering the weight but it was there from the moment I pulled the weight. Racked it back up and called it off. Don't want to get hurt

[Cuz]

We all blow up on a high carb diet at the end of the day...I'm no exception...lol

[Cuz]

Cool avi Cape

[almostgone]

Speaking off legs, I need to take a new approach. Everything is developing nicely over the years except my quads. Absolutely terrible (to me). I know poundages don't mean everything, but I have squatted over 400 for reps. Leg pressed over 1000 for reps. And my legs don't show any correlation with those numbers.

So now, I'm going to solely focus ALL quad movements with a narrow stance. Since I can't back squat narrow and low, I guess front squats it is.

Do you stretch much, Black? Just wondering if some quad stretches might help. You're definitely moving some weight!!

[Black]

Do you stretch much, Black? Just wondering if some quad stretches might help. You're definitely moving some weight!!

Actually, about 8 weeks ago, I really started focusing on stretching after the last set of each muscle worked. Too early to tell, but knowing how important it is, its dumb not to do it. I know I definitely neglected it in the past. I'm glad you brought that up AG.

[almostgone]

Actually, about 8 weeks ago, I really started focusing on stretching after the last set of each muscle worked. Too early to tell, but knowing how important it is, its dumb not to do it. I know I definitely neglected it in the past. I'm glad you brought that up AG.

No problem, hope the stretches work well for you. Again, congrats on the amount of weight you're moving.

[marcus300]

A brutal session of arms awaits me in an hour, just had my morning shake and I am ready to go - biceps forearms and triceps. I'm going to push/pull till I completely fail and will be going right down to halves/quarters to complete failure. They don't know whats going to hit them

[Dpyle]

A brutal session of arms awaits me in an hour, just had my morning shake and I am ready to go - biceps forearms and triceps. I'm going to push/pull till I completely fail and will be going right down to halves/quarters to complete failure. They don't know whats going to hit them

Few things in this world feel better than being so pumped you think the skin may split.

[marcus300]

Few things in this world feel better than being so pumped you think the skin may split.

I get a really funny feeling in my arms when I train them and they are fully pumped, same goes for shoulders. Its like a huge over whelming feeling of fuking hugeness it feels like they don't belong to me, kind of hard to describe but its one of those things what really makes me feel amazing.