**Marcus's HIT Dungeon**

[ghettoboyd]

This is a good one maybe for the two big boys lol.

Bodybuilding Motivation I AM THE BEAST 2014 HD: Bodybuilding Motivation I AM THE BEAST 2014 HD - YouTube

omg that was awesome!!! I needed that kick in the pants as im about to head in to train...thanks for posting that im all fukin pumped up now!!!look the fuk out!!!

[kelkel]

8


Lol quality on both counts glad the shoulder is good been getting rotor cuff pain after chest lately for some unknown reason muat figure out whats causin it ha

Take it light for a while or at least switch your exercises around a bit.....

[Hazard]

8

Lol quality on both counts glad the shoulder is good been getting rotor cuff pain after chest lately for some unknown reason muat figure out whats causin it ha

Are you doing rotator cuff exercises prior to chest and delt days?

[marcus300]

DCI emailed me to ask to put some progress pictures up on his journey of transformation

Well done DCI keep up the good work amazing.

[almostgone]

dci emailed me to ask to put some progress pictures up on his journey of transformation

well done dci keep up the good work amazing.

x2, DCI!!

[DCI]

Are you doing rotator cuff exercises prior to chest and delt days?

Honestly no never had to before tbh which I suppose is a bit silly on part.

@kk I think I pull back the weight as you suggested and see how it goes and report back.

@marcus thanks for posting them up its all because of this thread that has made do what I've done and its contributors pushing me on.

Thanks again to everyone

[clarky.]

Oh man ma back is fried the day guys lats traps and full back from top to bottom

[zempey]

Nice progress DCI. I agree with pulling back the weight a bit, I have been dealing with a shoulder issue for a few months. I lightened the weight and slowly built back up. Shoulder is almost 100% of what it's going to be and I can press pain free with a slight hint of rotator twinge.

[DCI]

Cheers zempey ill do pre exhaust i think for chest for the next few weeks.

[marcus300]

Chest

incline db flyes
3 warm up sets
1 working set to failure plus 2 drops

incline db press
2 feel sets
1 working set to failure plus 2 drops

vertical hammer strength press
2 feel sets
1 working set plus 2 drops

cable flyes
2 working set to failure


First thing this morning had
oats, banana and 7 eggs ( 5 whole)

Trained hour later
then straight after whey isolate waxy maize and banana

hour later had
2 cod fillets
brown rice and onions
broccoli

[DCI]

Serious eatting there bud fckin love it

[marcus300]

If this was easy everybody would do it

[zempey]

But most still wouldn't do it right.

[DCI]

If this was easy everybody would do it

As you said you can't grow by eatting nothing fair fcks for still hammering it out everyday without fail

[clarky.]

Nice session there big man.

[clarky.]

DCI defo start RC ex mate i had a real problem with mine right shoulder although i still get a wee niggle from it by fvck it's alot better since i started RC ex and broomstick ex before every shoulder work out.
The broomstick thing i got from AG it helped alot mate very good ex on the shoulder i did cut back on the weight as well for a good few wk you should try these it should help mate.

[Hazard]

^^^^ this

I use 2.5 or 5lb plates for my RC exercises. A few sets before chest days and delt days makes a difference.

[DCI]

Thanks lads really appreciate the help. Will youtube the broomstick exercise you said there Clarky bud

[clarky.]

Your welcome mate as Haz said really light weight i use a 2.5kg db wee tiny thing or 5kg no more. Have a look at this mate good ex from jim cordova it's near the end.

Shoulder Training with Jim Cordova: Shoulder Training with Jim Cordova - YouTube

[kelkel]

DCI defo start RC ex mate i had a real problem with mine right shoulder although i still get a wee niggle from it by fvck it's alot better since i started RC ex and broomstick ex before every shoulder work out.
The broomstick thing i got from AG it helped alot mate very good ex on the shoulder i did cut back on the weight as well for a good few wk you should try these it should help mate.

There it is again.

[RaginCajun]

There it is again.

Haha

[DCI]

This week is an epic week feel like I have gone up another level.

Today was shoulders:

Started with db pressing fired through a few warm ups one feeler set and then absolutely destroyed the weight and did a dd.

Then into farmers walks absolutely love how these destroy everything.

Then supersetted front and side raises again crazy powerful and strong.

Finished with rope pulls.

[zempey]

I love the db press, but I can't go bigger than 90's, can't get them started on my own. I have to put them in later when I am more tired so I get the most benefit out of my max weight.

[DCI]

I get the gym partner to pass up one of the 110lb db and then start from the top and drop the weight down and then start pressing much more efficent way of doing shoulder pressing imo

[clarky.]

This week is an epic week feel like I have gone up another level.

Today was shoulders:

Started with db pressing fired through a few warm ups one feeler set and then absolutely destroyed the weight and did a dd.

Then into farmers walks absolutely love how these destroy everything.

Then supersetted front and side raises again crazy powerful and strong.

Finished with rope pulls.

You need to calm the fvck down DCI mad man

[DCI]

Haha cheers clarky I forgot to mention I did your warm up for rc no pain so far so thanks for that bud

[uhit]

Say you don't have access to a gym for a weekend. Would it be 'semi acceptable' to do a full body routine where you destroy every muscle group to compensate for 2 days of missing gym?

OR should I just continue as normal, do my split and then start fresh on Monday again

[kelkel]

Rest, recuperate, eat. Maybe have fun. The gym won't know you're gone. Monday will be there soon enough.

[marcus300]

Going to drop some strong coffee in my pre workout

its back day and I feel I need to show what us old school fukers can really do,

loading videos now, pre workout mixing

[DCI]

Mother fcker

[almostgone]

Mother fcker

What's wrong, DCI?

[DCI]

What's wrong, DCI?

Lol I should have quoted the big man in that post haha I meant it in a motivation way cos hes going to do back in the gym ha came out a bit wrong posting quickly like that can be bad ha

[marcus300]

back

very hyped up due to the coffee which is something I don't do all the time so I was buzzing

close grip pulldowns
warm up sets plus stretching
1 working set to failure plus 2 rest pause

underhand hammer strength pulldowns
2 feel sets
1 working set to failure plus 2 rest pause

bent over rows
1 feel set
1 working set plus 2 rest pause

T-bar rows
2 working sets plus to rest pause

hyper ext
3 working sets with weight to failure

abs

[almostgone]

Lol I should have quoted the big man in that post haha I meant it in a motivation way cos hes going to do back in the gym ha came out a bit wrong posting quickly like that can be bad ha

Lol....I understand that. He's very motivational! . I FINALLY get a day off. Gotta hit the Dr. office and take the wife for an ultrasound later....after that, some decent f-in sleep and I WILL lift even if it is 3 a.m......

[almostgone]

If any of y'all shop @ Sam's, the case price on flank steaks is down to around $4.83/lb. Just grabbed a 73.3# case for $354.04 + tax...

[marcus300]

If any of y'all shop @ Sam's, the case price on flank steaks is down to around $4.83/lb. Just grabbed a 73.3# case for $354.04 + tax...

y'all lmfao you Yanks crack me up, nearly coughed up my fish lol that's funny made me LOL

[almostgone]

y'all lmfao you Yanks crack me up, nearly coughed up my fish lol that's funny made me LOL

....what's this? Fish, but no chips?

[marcus300]

....what's this? Fish, but no chips?

y'all better know that my old chum

[RaginCajun]

If any of y'all shop @ Sam's, the case price on flank steaks is down to around $4.83/lb. Just grabbed a 73.3# case for $354.04 + tax...

Damn, 73 lbs!

My freezer is stocked with venison, no room for store bought meat at this time.

Appreciate that heads up, that's a great deal, makes me want to join back at Sams

[RaginCajun]

y'all lmfao you Yanks crack me up, nearly coughed up my fish lol that's funny made me LOL

You should hear me, you'd shyt ya britches laughing!