**Marcus's HIT Dungeon**

[marcus300]

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

Are you from the deep South lol

[almostgone]

y'all better know that my old chum

LOL.....touche', my friend!

[Hazard]

Omw to do delts n traps..... I feel good today..... Should be a nasty session.

[marcus300]

Omw to do delts n traps..... I feel good today..... Should be a nasty session.

Come on haz kill them, think of me spotting you when your at failure

[Hazard]

Come on haz kill them, think of me spotting you when your at failure

I go balls out every session mate. Having a training partner lately has really helped a lot. I can put on that added weight and have someone scream at me to doit lol.

MAYBE ill snap a pic..... Feel real shitty tho. Havnt been on cycle since may or June I believe.

[marcus300]

I go balls out every session mate. Having a training partner lately has really helped a lot. I can put on that added weight and have someone scream at me to doit lol.

MAYBE ill snap a pic..... Feel real shitty tho. Havnt been on cycle since may or June I believe.

sounds good, one of my best failure techniques is forced and negatives which can only be done with the help of a partner. Those are the ones I really enjoy and the pain is immense once the positive power goes and then the negative

[RaginCajun]

Are you from the deep South lol

haha! yup, was raised in a town about 20 miles from New Orleans. i can see the Superdome from my duck blind!

[Hazard]

sounds good, one of my best failure techniques is forced and negatives which can only be done with the help of a partner. Those are the ones I really enjoy and the pain is immense once the positive power goes and then the negative

I LOVE negatives......

Warmup - rotator cuff exercises and light side laterals.

Smith shoulder press: 2 feels with 185lbd and 1 working to failure with 225

Side laterals - 2 feel with 40lb dumbells - 1 working with 45lbs to failure and then drop to 35lbs to failure

Side lateral machine - 2 feel sets with 35lb and 1 working with 50lbs to failure with forced reps

Rear delt cable pulls - 2 feel with 42.5lbs - 1 working with 50lbs to failure

I ran low on time because I hafta goto work but I did 2 sets dumbell shrugs with 100lbs and 2 sets behind the back smith shrugs to failure

Don't judge me on the pics lol - I'm 4 weeks back and no anabolics - watch out come January tho :-)

Oh and the beard is for Marcus LOl!

[DCI]

Big bastard as always haz great work out.

Legs tonight for me gonna be fun

[marcus300]

I LOVE negatives......

Warmup - rotator cuff exercises and light side laterals.

Smith shoulder press: 2 feels with 185lbd and 1 working to failure with 225

Side laterals - 2 feel with 40lb dumbells - 1 working with 45lbs to failure and then drop to 35lbs to failure

Side lateral machine - 2 feel sets with 35lb and 1 working with 50lbs to failure with forced reps

Rear delt cable pulls - 2 feel with 42.5lbs - 1 working with 50lbs to failure

I ran low on time because I hafta goto work but I did 2 sets dumbell shrugs with 100lbs and 2 sets behind the back smith shrugs to failure

Don't judge me on the pics lol - I'm 4 weeks back and no anabolics - watch out come January tho :-)

Oh and the beard is for Marcus LOl!

your always big haz with or without gear, everything looks good to me except the beard this troubles me a lot and I may have to go for afternoon tea

[kelkel]

your always big haz with or without gear

x2...

[Hazard]

your always big haz with or without gear, everything looks good to me except the beard this troubles me a lot and I may have to go for afternoon tea

Lmao thx big guy - the beard was for halloween and now it's no shave November so I hafta keep it. I'm shaving it this march - I wanna see how much it grows. Plus I look scarier with it and that works better for me at work haha

[almostgone]

I LOVE negatives......

Warmup - rotator cuff exercises and light side laterals.

Smith shoulder press: 2 feels with 185lbd and 1 working to failure with 225

Side laterals - 2 feel with 40lb dumbells - 1 working with 45lbs to failure and then drop to 35lbs to failure

Side lateral machine - 2 feel sets with 35lb and 1 working with 50lbs to failure with forced reps

Rear delt cable pulls - 2 feel with 42.5lbs - 1 working with 50lbs to failure

I ran low on time because I hafta goto work but I did 2 sets dumbell shrugs with 100lbs and 2 sets behind the back smith shrugs to failure

Don't judge me on the pics lol - I'm 4 weeks back and no anabolics - watch out come January tho :-)

Oh and the beard is for Marcus LOl!

Shit, Haz....look solid as a wall to me, man. Nice lifting session, too!

[Hazard]

Shit, Haz....look solid as a wall to me, man. Nice lifting session, too!

I'm too fat for my liking haha - 250 on the dot but NOT lean. I've got a ways to go but ill get there. No doubts at all. My diet is cleaner right now but I'm still eating quite a bit. I'm just getting my body ready. Getting the strength back up a bit an the tendons ready.

Spring time ill be lean again - that's what matters

[RaginCajun]

Lmao thx big guy - the beard was for halloween and now it's no shave November so I hafta keep it. I'm shaving it this march - I wanna see how much it grows. Plus I look scarier with it and that works better for me at work haha

i did the movember, have a killa stache going!

[clarky.]

I'm too fat for my liking haha - 250 on the dot but NOT lean. I've got a ways to go but ill get there. No doubts at all. My diet is cleaner right now but I'm still eating quite a bit. I'm just getting my body ready. Getting the strength back up a bit an the tendons ready.

Spring time ill be lean again - that's what matters

FAT don't think so Haz good session there mate your looking good.

[almostgone]

I'm too fat for my liking haha - 250 on the dot but NOT lean. I've got a ways to go but ill get there. No doubts at all. My diet is cleaner right now but I'm still eating quite a bit. I'm just getting my body ready. Getting the strength back up a bit an the tendons ready.

Spring time ill be lean again - that's what matters

LMAO.....I can assure you that you're much closer to being "lean" than I.....or maybe I'm just too short.... that's it! I'm @ my ideal weight if I was 6'7" instead of 6'2"....

[Joco71]

Looking good Haz!! Those traps are killer man. Must be eating lots of Venison haha!

[DCI]

Lmao thx big guy - the beard was for halloween and now it's no shave November so I hafta keep it. I'm shaving it this march - I wanna see how much it grows. Plus I look scarier with it and that works better for me at work haha

Lol same for me I attempted to grow a beard and amazingly it was quite impressive so I'll keep it till spring lol

[clarky.]

LMAO.....I can assure you that you're much closer to being "lean" than I.....or maybe I'm just too short.... that's it! I'm @ my ideal weight if I was 6'7" instead of 6'2"....

..

[DCI]

Legs tonight did it on my own. Love doing legs by myself for some reason.

Fired through:

Pre exhaust on the machines for quads and hams.

Then high rep heavy leg press as ive maxed it which will tell you how shit it is.

The lunges home to refeed still in bits.

[kelkel]

I'm @ my ideal weight if I was 6'7" instead of 6'2"....

Good to have a goal.

[almostgone]

^^^ lmao @ Kel.

[marcus300]

woke up this morning is a right fuking mood, didn't sleep well due to shoulders and arms going numb and if I sleep on my back I snore and shout.

only one thing for this

going to the gym training arms

going to pre exhaust them clarky

[DCI]

Arms and cardio for me too be interesting to see how we both get on haha

[almostgone]

Finally got in some decent sleep. Really needed that. I just don't hold up to working long strings of working OT like I used to.
Taking beasts for an early morning walk/run/drag and let them raise hell @ the wildlife( it's 3:30 a.m. here) After I watch some IFSA videos and maybe a Youtube clip (if my cell signal holds up), I believe I'll try Marcus' trick and put a few "lots" of coffee into my whey and oats shake and jitter my way down to the shop for a long overdue leg session. That ought to teach the old heart a.thing or two.
Feels good to get back @ it. I've missed posting up my lifts w/ all of "y'all" this past week. You guys are one hell of a support team. Way better than any lifting partner I've ever had ...even back in the day when I lifted in a commercial gym. So thanks to each and every one of you.

[clarky.]

Bi's for me as well guys just going in about 30min or so. New routine for bi's big man style soooo looking forward it grow baby grow lol.

[marcus300]

Biceps, triceps and forearms

did a couple of warm up sets just to break the ice on the cable curls then went straight to my new arm routine

bent over cable concentration curls
3 warm up sets - wanted to make sure I had enough blood flowing around and been a long time since I started with an isolation movements
2 working sets - decided to do 2 working sets because the first one really went well and the strength was immense so went for two working sets. Hit failure on both then did 2 forced reps and 2 negatives.

db incline curls
2 feel sets
1 working set to failure plus 2 rest pause one drop on the last RP at the end to failure

seated db curls
2 feel sets
1 working set to failure plus 2 drops


hammer curls
2 working sets to failure, last one 2 drops

wrist curls db - 2 working sets to failure

5mins rest - arms are fuked big time - not use to the pre exhaust


triceps
elbows are warmed up so started with

lying db extension
2 feel sets
2 working sets to failure plus 2 drops on both sets

single arm cable pushdowns
2 feel sets
1 working set to failure plus 2 forced 2 negative

hammer machine dips
2 working sets to failure plus 2 drops

when I started this on the cable cc I was extremely strong so went all out and I felt the bicep cramp up within the warm up sets which I knew was a good indication I was going into new territory. When I went in the incline it felt really funny the a lot of the power had been taken out which felt really strange but good, so I dropped the weight and got a good weight I was failing at 8 reps and dug in and did my thing - oh man this nearly broke my spirit the muscle pump coupled with the intense lactic acid build up was killing me.

When I went on the seat db curls wooow the weight came down again but the intensity went up, my arms set like concrete and I looked like a right cvnt trying to get those fukers up high for the contraction but dug in deep and went balls to the wall. My arms grow around an 1"to 1 1/2" during arms due to the pump they always have and at this stage they looked abnormal and I had to do a lot of stretching on both heads to make them work properly. Good change and very productive for me while I am typing now my fingers are shaking and my biceps don't really look like mine. I fuking love this game, I love this feeling and I love stretching fuking T-shirt sleeves to the max. Pre exhaust is really suiting me these days and first time in years ive done them on arms

Think I had to much pre workout stim's I'm on fire and want to go back............going to vac the house with fuk all on tensing my arms fuk it ?

[almostgone]

Chores are done, just ran down the road and picked up some fresh eggs. Headed to lift now. Marcus, the coffee in the shake is f-in pimp! Believe I could thread a sewing machine while it was running!

[RaginCajun]

Vac the house? Is that some English phrase for something or are you playing maid in one of them latex suits?

[RaginCajun]

Chores are done, just ran down the road and picked up some fresh eggs. Headed to lift now. Marcus, the coffee in the shake is f-in pimp! Believe I could thread a sewing machine while it was running!

Haha!

Tear it up!

I love instant coffee in my shakes. Makes it taste like those fancy coffee things people buy for $10 at Starcracks

[marcus300]

Vac the house? Is that some English phrase for something or are you playing maid in one of them latex suits?

Vac the house =y'all I'm going to clean the house and do some vacuuming y'all have a nice day now

[clarky.]

Ok guy just back from doing bi's but before i start
MARCUS YOU ARE A FVCKNG BEAST MY LITTLE BI'S ARE IN BITS YOU ANIMAL

Ok i did some bi stretching and did some cable preacher curls to warm them up

Bent over CCC 1feel set and just to have a practice sort of thing new to these

^^ 1 working set with 2 forced + 2 neg

Incline db curl 1 working 1 drop + RP

Seated db curl 1 working 1 drop +RP

I did 2 sets of cable preacher curls to fail

Ok big man that was fvcking wild they bent over ccc for pre ex are so so good the burn is somthing els.
As for my last ex preacher curls they were really light i had nothing left it was just to try and get a bit more blood in there thats all. Oh and big man i see what you mean about having to drop the weight on incline & seated lol well it's not about wanting to drop it you fvcking have to no choice lol.
So this is my first bi session on my new routine with the big man i am going to be sooo sore but BIG .

[RaginCajun]

Vac the house =y'all I'm going to clean the house and do some vacuuming y'all have a nice day now

Bahahahaha!

[marcus300]

Ok guy just back from doing bi's but before i start
MARCUS YOU ARE A FVCKNG BEAST MY LITTLE BI'S ARE IN BITS YOU ANIMAL

Ok i did some bi stretching and did some cable preacher curls to warm them up

Bent over CCC 1feel set and just to have a practice sort of thing new to these

^^ 1 working set with 2 forced + 2 neg

Incline db curl 1 working 1 drop + RP

Seated db curl 1 working 1 drop +RP

I did 2 sets of cable preacher curls to fail

Ok big man that was fvcking wild they bent over ccc for pre ex are so so good the burn is somthing els.
As for my last ex preacher curls they were really light i had nothing left it was just to try and get a bit more blood in there thats all. Oh and big man i see what you mean about having to drop the weight on incline & seated lol well it's not about wanting to drop it you fvcking have to no choice lol.
So this is my first bi session on my new routine with the big man i am going to be sooo sore but BIG .

sounds like we experienced the same things my wee big man well done for going all out

[clarky.]

sounds like we experienced the same things my wee big man well done for going all out

thank you

[zempey]

Made it back to the gym after a couple days off due to our friend's funeral, needed to fvcking kill the weights to get out the frustration. Fvcking cancer. Did shoulders today and threw in an arm blast for a make up session.
Hammer Strength press
1 warm up
1 feel set
1 working set
2 working sets with added weight
1 working set with a drop set.

Bar shrug
1 warm up
1 feel set with 3 plates for 15 to get a stretch and some blood in them
1 working set with 4 plates for 12, felt real good so went up
1 at 4.5 for 12
1 at 4 for 12 drop to 3 for 15. Think my arms stretched an inch, traps are pumped.

Smith rear press
1 feel set
1 working set, too heavy for my shoulder so dropped a bit
2 working sets to failure.

Flat head cavers super set with close press
4 sets of high reps, filled them full of blood.

Incl dmbl cavers super set with incl dmbl curl
4 sets back to back with a short pause after the first two super sets. What a fvcking burn and pump, bi's were jacked.

Rope push down super set with preacher curl machine
3 sets to failure
really tired, mentally and physically, arms are spent. Off to the change room, forgot my towel on the bench in the gym so on my way back I hit a set of dips to failure, now really done.

I have been doing some mirror flexing and peak contractions trying to get some stronger mind/muscle connection and it seems to be working. I did some hard flexing in the change room mirror today and increased my pump even more, felt like a fvcking beast today.
This past couple weeks my diet has been a mess and with all the social gatherings due to our friend's passing, we have a large very close knit group of friends, I have been drinking way more than normal and my weight has gone up 5-10lbs. I weighed in at 260 today, feel a bit smoother with a little more lower ab fat, but the energy stores seemed to be up. Going to clean up the diet and hit some cardio to try and get back to mid to low 250's before my mid Dec cycle. Thanks for the motivation guys, I really needed it this week, my mind has been so overwhelmed with emotions, this thread has helped me stay focused.

[kelkel]

Back and Shoulders yesterday. It was mostly a smith machine day for a change of pace:

Rows: Two heavy with drop on last set
Close grip pulldowns: Two sets, 8-10 reps. Felt good. Don't do these that often as setting up for it takes a bit.
Spyder Rows: Two sets, very strict 10-12 reps.
Front pulldowns: Two sets, moderate reps
Shrugs: Two sets. Added in one behind the back set.

Front presses: Two sets relatively heavy
Seated laterals: Two sets, moderate weight, very strict form to help shoulders. Switched to these to keep weight down. Seated always knocks about 10lbs off of my normal weight.
Bent over laterals over incline bench: Two sets, slow and strict.
Front raises: Two sets, lighter weight. Haven't done them in a while...

Overall a very good workout. Felt a "we-niggle" on side laterals but was able to alter form a bit and eliminate it. No residual pain so far today so I'm a happy man.

[almostgone]

Just got back from getting my head hairs cut. Got my legs in earlier. The coffee in the shake seemed to help. Felt SO good to be back at it after doing nothing but working like a madman this past week.

Usual lower body stretching and a few sets of crunches to get warm and loose. ( It was 34°F in the shop...perfect for lifting).

Leg extensions-2 w/u, Work-8.5,drop,3.5,drop,3.5.
Toe touches
Calves-2 w/u, Work1-9-5-4.5. Drop weight.Work2-7-4-3. Long 5 count on the negatives of last 3. I hang my heels off the the platform when doing these and can go to a deep stretch @ the bottom of the rep.
Hacks-1 w/u, Work-7-3,drop,5. May bump the weight a tad on these next time.
Leg.press-2 w/u, Work-5,drop,4-3 I was pushing hard on these. The thing happened where your hearing quits working....Don't know why it happens because I make d@mn sure I don't hold my breath when lifting.
Power thrust- 1w/u, Work-7-4
Leg curls-1w/u, Work-9-4. Did these w/ a very slow negative. Also, a new weight on these.
Walking lunges- got about 2/3 down the length of my shop and had to stop when knees crapped out.

Time was a shade long, just over an hour..not including stretching and crunches. Had steam flying off of me when I got done.

[kelkel]

( It was 34°F in the shop...perfect for lifting).

Oh that's F'n nuts...