**Marcus's HIT Dungeon**

[Hazard]

The horror that was the pain when i got outta bed this morning lol legs are very sore i can nearly feel the muscle fibres growing with the pain haha

That pain must be real bad to post about it twice ;-) haha

[Hazard]

Was supposed to do back n tris today but now its snowing like a fvck.....

[almostgone]

Was supposed to do back n tris today but now its snowing like a fvck.....

Time to fire up the dungeon a home?

[Hazard]

Time to fire up the dungeon a home?

I wish! The lack of use has led to a build up of useless crap we hardly use. I really hafta clean it out.

[marcus300]

Back today

close grip pulldowns
3 warm up sets with stretches
1 working set to failure

BB bent over rowing
2 feel sets
1 working set plus 2 drops

one arm db rows
2feel sets
1 working set with 1 drop

low pulley close grip
2 working sets plus 2 drops

hyper ext
3 working sets

Priority this workout was thickness, every movement controlled and emphasis on the negative and contraction.

[Hazard]

Back today

close grip pulldowns
3 warm up sets with stretches
1 working set to failure

BB bent over rowing
2 feel sets
1 working set plus 2 drops

one arm db rows
2feel sets
1 working set with 1 drop

low pulley close grip
2 working sets plus 2 drops

hyper ext
3 working sets

Priority this workout was thickness, every movement controlled and emphasis on the negative and contraction.

Thx for rubbing it in :-/ haha

[almostgone]

I wish! The lack of use has led to a build up of useless crap we hardly use. I really hafta clean it out.

Ah...perfect opportunity to cull the less functional items and shop for decent prices on stuff you want.
..if we got the amount of snow down here that you get up there, it would be a total environmental disaster because everyone would dump their guts...myself included.

[Hazard]

3" so far..... 6-12" predicted before midnight.

I have off on Wednesdays and Thursday is a holiday so I have a RARE two days off..... And it snows.....

[kelkel]

12" predicted before midnight.

I've used that line before myself.

[hawk14dl]

I've used that line before myself.

Me too. She held me to my word, had to go twice.

[kelkel]

Another great leg day. It's starting to scare me with to many good ones in a row. I did not have a good mental attitude when I hit the dungeon but perked up nicely as things got going. Sometimes I simply have to get under some weight for my mind to kick into high gear.

Extensions: Two sets, moderate to heavy weight, 15 + reps
Vertical Press: Two sets heavy, 8-10 reps. Love this machine. Highly recommend one to anyone who trains at home.
Squats: Normal working weight felt light again so stopped at 12. Added 50 again and got 7-8 then dropped the 50 for another set. Killed it.
Smith lunges: Two sets, 10-12 reps
Seated curls: Two sets, kept weight a plate lighter, focused and held the contraction longer. Felt good.
Stiff Deads: Two sets, 12 reps or so
Standing and seated calves.

It's been eight hours and I'm feeling it.

[marcus300]

Another great leg day. It's starting to scare me with to many good ones in a row. I did not have a good mental attitude when I hit the dungeon but perked up nicely as things got going. Sometimes I simply have to get under some weight for my mind to kick into high gear.

Extensions: Two sets, moderate to heavy weight, 15 + reps
Vertical Press: Two sets heavy, 8-10 reps. Love this machine. Highly recommend one to anyone who trains at home.
Squats: Normal working weight felt light again so stopped at 12. Added 50 again and got 7-8 then dropped the 50 for another set. Killed it.
Smith lunges: Two sets, 10-12 reps
Seated curls: Two sets, kept weight a plate lighter, focused and held the contraction longer. Felt good.
Stiff Deads: Two sets, 12 reps or so
Standing and seated calves.

It's been eight hours and I'm feeling it.

Sounds like a good one Kel

[almostgone]

Another great leg day. It's starting to scare me with to many good ones in a row. I did not have a good mental attitude when I hit the dungeon but perked up nicely as things got going. Sometimes I simply have to get under some weight for my mind to kick into high gear.

Extensions: Two sets, moderate to heavy weight, 15 + reps
Vertical Press: Two sets heavy, 8-10 reps. Love this machine. Highly recommend one to anyone who trains at home.
Squats: Normal working weight felt light again so stopped at 12. Added 50 again and got 7-8 then dropped the 50 for another set. Killed it.
Smith lunges: Two sets, 10-12 reps
Seated curls: Two sets, kept weight a plate lighter, focused and held the contraction longer. Felt good.
Stiff Deads: Two sets, 12 reps or so
Standing and seated calves.

It's been eight hours and I'm feeling it.

Nice session, Kel! On the rough, what is the most weight you feel you can safely put on your extension/ curl machine? ....and I believe I'll drop the hammer on a seated calf machine in the next month or so.
...and on a side note, I found my sweet spot on my extension/curl machine. Now, I can lock in nice and solid w/ no problems gripping the handles.

[DCI]

That pain must be real bad to post about it twice ;-) haha

Lol fckin phone lol.

But my legs are progressively getting worse lol I think early in the week will be done more often as I haven't had this pain in a long time

[almostgone]

^^^^……5 days since my leg session and they still have a "wee niggle" or two? I swear I grew some from that lift.
Going to sleep off some of this early morning Thanksgiving food and grab a mean arm session later today. Off work until Saturday night so I plan to dump some punishment in them.

[DCI]

Enjoy Ag sounds immense

[zempey]

Did legs this morning, missed the last 3 leg workouts so this one was tough. Legs still sore from hockey on Sunday, but my knee held up the whole session. My heel on the other hand (or foot), is still hurting when stretched, so calves were a bit tricky, still hit them heavy though.

Extensions to warm up the knees 2 feel sets of 15
2 working sets 10-12 adding weight dropping reps on 2nd

Squats 1 warm up 15 reps
1 feel 12
2 working 8

Leg press 1 feel 15
3 working 15

Stand calf 1 feel 15
2 working 12
1 double drop 12-4-4

Leg curl single continuous drops 5x5 dropping weight each set (burned like a mother)

Seated calf 4 working 12-15

My lower back was feeling it from the fist working set of squats right to the end. Only went to 3 plates due to my knee and the long lay off, felt strong, but my balance was a bit off, and my low back felt weak. All in all it felt good and was nice to hit them with no knee pain. Shoulders tomorrow, going to kick the shit out of them, hard and heavy with the 5x5.

Happy Thanksgiving my American brothers, enjoy your day off, hope you get some good relaxing family time in.

[DCI]

Sounds like a great aul session zempey

[BG]

Great job guys, just got caught up on my reading.


Had an insane week at work. I actually broke a little, let stress get to me. Said a few things to people that I work with that I regretted afterwards and got a speeding ticked for 17+ miles per hour over. I even pulled away and called the cop a cock sucker out the window as I pulled away. He was being a dick, I didnt notice for over 2 miles that he was behind me (ha), he was angry to say the least. But I apologized to my co-workers, got back on track and all is good.

As far as training it just keeps getting better along with my diet. Added some more fats these past two weeks and have been doing a couple of force feed days. Im waiting on some prop, when it gets here Im going to bump up my HRT. Im going to see how my BP reacts to that, if that goes well in two weeks some var and deca should be landing . Been talking with my old training partner and Im going to start squatting with him every other week at my old gym, thats exciting.

But for right now.....Im prepping to eat a shit ton of food today! Enjoy all!

[almostgone]

^^ you too, BG! I've put away a few of pounds of turkey since last night. Very full and very content. Going to nap for a bit and head to the shop after some of this food settles.
As far as dealing w/ a-holes, personally I always reserve the right to call them what they are.
Sounds like.your lifting plan is going well. Glad.to hear you've got a good partner..especially
for squatting! Happy to hear it!"

[kelkel]

Nice session, Kel! On the rough, what is the most weight you feel you can safely put on your extension/ curl machine? ....and I believe I'll drop the hammer on a seated calf machine in the next month or so.
...and on a side note, I found my sweet spot on my extension/curl machine. Now, I can lock in nice and solid w/ no problems gripping the handles.

Don't know as I never did the math. I just fill it up as I warm up and my last couple sets I use a small clip so it doesn't fall off. If you're referring to the calf machine I have you'll like it a lot.
And yes, it just takes a while to find the right fit for each machine.

[kelkel]

Great job guys, just got caught up on my reading.


Had an insane week at work. I actually broke a little, let stress get to me. Said a few things to people that I work with that I regretted afterwards and got a speeding ticked for 17+ miles per hour over. I even pulled away and called the cop a cock sucker out the window as I pulled away. He was being a dick, I didnt notice for over 2 miles that he was behind me (ha), he was angry to say the least. But I apologized to my co-workers, got back on track and all is good.

As far as training it just keeps getting better along with my diet. Added some more fats these past two weeks and have been doing a couple of force feed days. Im waiting on some prop, when it gets here Im going to bump up my HRT. Im going to see how my BP reacts to that, if that goes well in two weeks some var and deca should be landing . Been talking with my old training partner and Im going to start squatting with him every other week at my old gym, thats exciting.

But for right now.....Im prepping to eat a shit ton of food today! Enjoy all!

We all have crap days / weeks every now and then. Just power through it as we all know you will!
And damn, I'd love to catch a leg workout with you BG!

[marcus300]

Great job guys, just got caught up on my reading.


Had an insane week at work. I actually broke a little, let stress get to me. Said a few things to people that I work with that I regretted afterwards and got a speeding ticked for 17+ miles per hour over. I even pulled away and called the cop a cock sucker out the window as I pulled away. He was being a dick, I didnt notice for over 2 miles that he was behind me (ha), he was angry to say the least. But I apologized to my co-workers, got back on track and all is good.

As far as training it just keeps getting better along with my diet. Added some more fats these past two weeks and have been doing a couple of force feed days. Im waiting on some prop, when it gets here Im going to bump up my HRT. Im going to see how my BP reacts to that, if that goes well in two weeks some var and deca should be landing . Been talking with my old training partner and Im going to start squatting with him every other week at my old gym, thats exciting.

But for right now.....Im prepping to eat a shit ton of food today! Enjoy all!

LMFAO BG your a funny guy with your temper but I must admit your nothing like you use to be lol you was extremely angry in the good old days lol.

Nice to hear the force feeding days clever guy and the increasing fats

[almostgone]

Don't know as I never did the math. I just fill it up as I warm up and my last couple sets I use a small clip so it doesn't fall off. If you're referring to the calf machine I have you'll like it a lot.
And yes, it just takes a while to find the right fit for each machine.

...ah, gotcha, Kel. I've been slapping the 35s and 45s on my leg extension till I hit a working weight and then drop set when I hit failure. The manufacturer gave a pretty hefty weight capacity but haven't fully tested @ that level.
Yes sir, I've been looking @ the seated calf machine like yours and one other brand that is very similar. Pretty sure one of them will be my next purchase.
I got the handles set on my leg extension machine by applying a little common sense, lol. I noticed the handles ran slightly downhill and then as you've mentioned.... like a Frisbee, it hit me. So I moved the handles to the sides opposite of the way I assembled it and "Blammo"....handles now run slightly uphill and now = perfect handle position with the seat back pad set almost fully to the rear. Still tinkering with the adjustment of the angle of the seat bottom, but definitely glad I picked up the extension/curl machine!

[marcus300]

No training for me for the next 4 days, just eating and ive got some serious matters at work I need to deal with so i'm out of the gym.

So I want to hear some good old hardcore intensity smashing workouts to keep me going

[marcus300]

One of the true masters of size and density


“Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength”
--- Mike Mentzer (High Intensity Training the Mike Mentzer Way©, p. 41).

“…one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect”
– Mike Mentzer (Muscles In Minutes, p. 26).

[DCI]

Chest tonight gonna fck shit up on a roll lately

[clarky.]

Chest tonight gonna fck shit up on a roll lately

Ma chest is still fvcked mate DOMS lol had another rest day today But back to it the mora.

[Hazard]

One of the true masters of size and density


"Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"
--- Mike Mentzer (High Intensity Training the Mike Mentzer Way©, p. 41).

"...one set to failure is all that is required to stimulate an increase in strength and size - with no number of lesser sets having the same effect"
- Mike Mentzer (Muscles In Minutes, p. 26).

Love mentzer.... *no homo*

His physique is what I aspire to

[Mp859]

Love mentzer.... *no homo* His physique is what I aspire to

don't we all

[marcus300]

Love mentzer.... *no homo*

His physique is what I aspire to

don't we all

Same here guys. Amazing density and thickness for his era

[zempey]

My legs and low back are in a bad way, I think I am going to be in trouble tomorrow. Might have a hard time doing heavy shrugs in the morning, hope not, it will slow my transformation into trapzilla.

[almostgone]

Somehow I let the wife talk me into taking her to the early sales Haven't had any problems with controlling the urge to punch people in the face...yet.
A couple more hours of this madness and then home to sleep, lift, and eat.

[zempey]

Well I done fvcked up, went too heavy with not enough focus and pulled a muscle in my forearm, fvck me. Surprisingly it was my left arm which I haven't been having issues with. I originally planned to stop at 4 plat bar shrugs, but that went up so easy I went to 5 plus a 2.5 to get an even 500. First couple felt good, heavy but range of motion was decent, must have had a mental laps, using more explosive pulling at the start without concentrating on the traps. Then on the 4th rep at the top I felt a hard twinge/pop in my forearm, dropped the weight and knew it wasn't good. That was the end of shrugs, did some rear machine and side raise, but I lost all motivation and was pretty bummed out. Going to skip arms tomorrow and give it a rest, back is on monday, hope it is better by then, might have to switch back and chest around if not.

[clarky.]

Fvck zempy that's a nighmare rest it and hope it get's better.

[Hazard]

Well I done fvcked up, went too heavy with not enough focus and pulled a muscle in my forearm, fvck me. Surprisingly it was my left arm which I haven't been having issues with. I originally planned to stop at 4 plat bar shrugs, but that went up so easy I went to 5 plus a 2.5 to get an even 500. First couple felt good, heavy but range of motion was decent, must have had a mental laps, using more explosive pulling at the start without concentrating on the traps. Then on the 4th rep at the top I felt a hard twinge/pop in my forearm, dropped the weight and knew it wasn't good. That was the end of shrugs, did some rear machine and side raise, but I lost all motivation and was pretty bummed out. Going to skip arms tomorrow and give it a rest, back is on monday, hope it is better by then, might have to switch back and chest around if not.

500lb shrugs!? Are u kiddin me.....

I havnt gone over 315..... And I usually stay between 225-275lbs. This has built my traps - using full range of the muscle ofcoarse.

[marcus300]

Well I done fvcked up, went too heavy with not enough focus and pulled a muscle in my forearm, fvck me. Surprisingly it was my left arm which I haven't been having issues with. I originally planned to stop at 4 plat bar shrugs, but that went up so easy I went to 5 plus a 2.5 to get an even 500. First couple felt good, heavy but range of motion was decent, must have had a mental laps, using more explosive pulling at the start without concentrating on the traps. Then on the 4th rep at the top I felt a hard twinge/pop in my forearm, dropped the weight and knew it wasn't good. That was the end of shrugs, did some rear machine and side raise, but I lost all motivation and was pretty bummed out. Going to skip arms tomorrow and give it a rest, back is on monday, hope it is better by then, might have to switch back and chest around if not.

Hope all goes ell with that. I remember doing heavy shrugs once and one of my wrist straps broke and I was pulled to one side, I really didn't want to look down after I got my balance just incase it had ripped my fuking hand off lol. I pulled a tendon near the elbow but repaired pretty quick in those days. Let us know how things go over the next couple of day with your arm

[zempey]

I have been building up slowly to the bigger weight, might need to check my ego and remember I am not a youngster any more. My traps have always been really strong. I don't even feel like I am working them with 315, I can do excessive amounts of full range motion and pause at the top reps. If my push exercises were half as good as my pull's, I would be a fvcking animal. Oh well live and learn some more, hope it heals up quick. Wont be going past 315 for a while until it is 100% healed.

[BG]

500lb shrugs!? Are u kiddin me.....

I havnt gone over 315..... And I usually stay between 225-275lbs. This has built my traps - using full range of the muscle ofcoarse.

same here. I never go over 225, contraction is the key to traps, not weight. I also super set afterwards with light side laterals to fully burn them out.

[almostgone]

Hope all goes ell with that. I remember doing heavy shrugs once and one of my wrist straps broke and I was pulled to one side, I really didn't want to look down after I got my balance just incase it had ripped my fuking hand off lol. I pulled a tendon near the elbow but repaired pretty quick in those days. Let us know how things go over the next couple of day with your arm

Breaking straps always scares the holy hell out of me. Remember watching Tomi Lotta doing deads @ around 700 lbs. Breaks one strap, quickly gets another set, and d@mn if he didn't break another one. Don't see how in the world he didn't tear something besides a strap.