**Marcus's HIT Dungeon**

[Sfla80]

Enjoy.

Heading down the coconut beach this coming Wednesday for a 10 day vacation with the family. Hoping for some sun and beach time...a break from this Cleveland cold!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

I think it will be perfect time for u to be around the area.....storming beginning of the week...so u should miss it.

I was planning just relaxing by the pool all weekend....but probably gonna get rained out. So now no clue what we will do :/

[zempey]

Shoulders

Db press: 1 warm, 1 feel, 2 working.

Single side fly: 3 working.

Bar shrug, 4 working.

Rear machine: 3 working.

Behind the neck press: 3 working

High rope pulls: 3 working adding weight each set.

Had to get out quick today for a CT scan appointment at 8am. Continued on with the pull back week hitting some reps, went fairly heavy on db presses but the rest was for reps.

[IronClydes]

I think it will be perfect time for u to be around the area.....storming beginning of the week...so u should miss it. I was planning just relaxing by the pool all weekend....but probably gonna get rained out. So now no clue what we will do :/

Nice!

Probably training at a LA Fitness in the area. A nice change from the home gym

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[Sfla80]

Nice!

Probably training at a LA Fitness in the area. A nice change from the home gym

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

La is where I always train. Super busy though.

Take a break from the gym and enjoy south florida man

[IronClydes]

La is where I always train. Super busy though. Take a break from the gym and enjoy south florida man

Lol 10 days is too long not to train. I get all crabby and go through withdrawal more than 2 days off...addicted.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[BG]

I was planning just relaxing by the pool all weekend....but probably gonna get rained out. So now no clue what we will do :/

I hope it pours !!



JK




Kinda

[BG]

Hit some tri's to night....
Over head rope extensions
Single arm cable kick back
Single arm push down
Incline skull crushers
Close grip

Good work out, have to work tomorrow, sucks guess I will train after work. Sat was my day of training only.

[almostgone]

Very sore from the pullback chest session. Pullback lift w/legs this evening.

[zempey]

Killer arm workout today, kept the weights down a bit and increased reps for a sick pump.

Cg press: 1 warm, 1 feel, 3 working 1 drop.

Db over head: 3 working

Cavers: 3 working.

3 grip 21's: 1 feel, 2 working these kicked my asss, my bi's were on fired and pumped rock hard.

Preacher cg: 3 working.

Incl db: 3 working.

Rope push down: 3 working.

Dips: 15, 14.

This version of 21's is fuking amazing for getting my arms pumped, I did 2 sets at 95lbs and the burn was insane. I saw some real nice thickness and hardness in my arms today, veins are getting thicker and more visible. Was a pretty good week for a pull back week, this upcoming week is the last of the cycle going to make it a good one. I fly out to Jasper Alberta on friday with my daughter to visit my dad for 9 days and do some skiing. It will be nice to have a break from the gym after 12 weeks of killing it everyday, give my body a chance to heal while I crush some different muscles on the slopes.

[DCI]

Cardio and arms in a while chilling before hand ate well today.

Love 21s too zempey as something to throw into the mix

[Sgt. Hartman]

Had a sick arm work out this AM. Biceps aching deep all the way to the bone feels like.


Standing EZ curls (rest pause from 8)
Inclined db curls (triple drop)
Concentration curls (triple drop)
Forearms and reverse (Rest pause from 20)

Cable pushdowns (triple drop)
Skull crushers (rest pause from 10)
Seated 1 arm db ext (Triple drop)

[hawk14dl]

Taking some batting practice this after noon. Then back/bis this evening.

Donated blood yesterday. First time since starting trt (about 14 months). My blood counts were good on my last blood test, but the ol ticker was feeling like it was struggling. And my bp has been high lately.

Haven't checked bp yet, but almost instantly I felt the difference. Woke up without a headache for the first time in weeks

[clarky.]

I'll get a session in the mora guys i'm going to try and do back and bi's but don't know i just like doing one muscle at a time but i'll not get back in to the gym till wed so am defo going to see if i can get both done.

[zempey]

DCI, I have been doing a different version of 21 that I saw on a video. It is 21 full reps, 7 wide with a 3 second negative, then 7 meduim and 7 narrow all with the negative. Damn it blasts the whole biceps and forearms, I feel it way more than the standard 21's. I will be doing these alternating weeks with heavy big bar curls. I am on a mission to curl 2 plates a side (225) on the big bar, I did 175 for reps a couple weeks ago so I still have some work to do.

[DCI]

Sounds very cool must try it for me. 225 would be unreal to lift thats crazy strong.

[clarky.]

Ok just back from a back session i tried bi's but no chance a was fvcked there was no point in doing a half arsed bi session. Stretching and wg pd for a warm up.

WG PD 1working 1 drop

CG PD 2 working DD

Incline db curl 2 working 1 drop

Seated row CG 1 working DD

I was weak the day guys just one of thoughs days but gave it my all in the back ex. As you can see i was going to do a back ex then a bi ex but no chance i just did back i like just doing one muscle group as i give it 110% guys so for me to try and hold back and keep thinking you've got more muscle groups to do i just can't do it but it's no big deal that's just the way i like doing it.
For me to grow and do it right and be part of this thread then i know i have giving everything to that session.

So that will be me till wed then i will hit bi's then the wee fvckers will get punished

[DCI]

Sounds good clarky man.

[almostgone]

Stupid home repairs, f*ck me!!! Ended up replacing one of our toilets yesterday and it cut into my lifting time. Shooting to get legs tonight and assemble my hyperextension bench. Seated calf raise machine will be here in next day or two.

[hawk14dl]

Pretty good back/bi session last night.

More batting practice today. It went great yesterday, wind was blowing in and most everything I hit went about 270'-280'. Fence is 300'. I think on a calm day I shouldn't have a problem poking it over, and when the wind is blowing out I certainly won't.

I like being stronger. Lol

[GirlyGymRat]

After 2 mo of being sick with sinus and bronchitis, I weight trained legs. It was pretty ugly but it's done.

[zempey]

I have a hard time believing anything you do is "ugly", lol. Way to get back in there, and hitting legs right off the bat, that is dedication. Lol.

[clarky.]

After 2 mo of being sick with sinus and bronchitis, I weight trained legs. It was pretty ugly but it's done.

2 months GGR that's shit hope your over it now.

[GirlyGymRat]

2 months GGR that's shit hope your over it now.

Yes. Finally. It was just awful!!!

[GirlyGymRat]

I have a hard time believing anything you do is "ugly", lol. Way to get back in there, and hitting legs right off the bat, that is dedication. Lol.

Thx but it was ugly. Lost strength and stamina. My heart was pounding during squats and elevated lunges.finished up with planks and 20 minutes incline treadmill.

[almostgone]

After 2 mo of being sick with sinus and bronchitis, I weight trained legs. It was pretty ugly but it's done.

Dang, glad to hear you are finally feeling better, GGR!

[almostgone]

I'm already at work. More new machinery and dies coming in. Will be on 10-12 hour shifts this week, but will do my best to squeak in EOD lifts somehow. Will be doing preliminary machine layout tonight.

[Bio-Active]

Chest day today

Decline press

Wide grip press

Dumbbell flys

Peckdeck to finish it off

2 warm ups and then to failure with 3 forced reps each lift

35 minutes cardio and done

[GirlyGymRat]

Dang, glad to hear you are finally feeling better, GGR!

Thx!!! Very very sore legs this morning. It's all good!!!

[Bio-Active]

Thx!!! Very very sore legs this morning. It's all good!!!

glad to hear you are back on track

[zempey]

Back day today, final week of my cycle and I hit it hard and heavy.

Bent row: 1 warm, 1 feel, 3 working double drop. Stayed at 3 plates to avoid hurting my lower back but kept reps at 12-15

Neutral grip pull down: 2 feel, 2 working. Maxed the stack then added an extra 20 in add on plates.

Hammer row single arm: 4 working, maxed it out at 5 plates a side, wish it had a second pin cause I could do 7 or 8 on singles.

CG pull down: 3 working.

Hypers: 3 working.

I was on a mission this morning, felt strong and tore up my lats good, they were on fire. I want to leave it all in the gym this week, last week was a pull back so I can finish off pushing my limits hard to the end. Going to try and ramp up the diet a bit too this week to get the most out of these heavy lifts, want to get as much as I can out of this last week.

Chest tomorrow, going to go for some heavy weight and lots of volume.

[marcus300]

Had a good session today

shoulder

Warmed up on RC exercises and also did some stretches to help with my mobility with my left shoulder.

Cable side laterals
3 warm up sets
1 working set with 3 drops

pulley face pulls - rear delts
2 feel sets
1 working set with 2 drops

smith machine front press
2 feel sets
1 working set with 2 drops

U shrug bar
2 feel sets
1 working set with 2 drops

Abs

[AllKindsOGains]

TB-500 log is now up. Will be doing a 6 week dose duration. Please check it out if you are interested in seeing my progress!

AKOGs TB-500 Log

[GirlyGymRat]

I was researching benefits of weight training vs cardio or light (less then 10#) resistance training this past weekend. The documentaries of skinny fat female transformation are compelling with day 0 to 30/60/90 day pics of clean diet and heavy weights. No gimmicks. Just 5 days a week of weight training with minimal to no cardio.

Today I can barely walk down a flight of stairs; it hurts to sit. I don't feel this way, not even close, after 55 minutes of cardio. Time to re-evaluate days doing cardio only and weight resistance.

[EquilibriumZ]

I was researching benefits of weight training vs cardio or light (less then 10#) resistance training this past weekend. The documentaries of skinny fat female transformation are compelling with day 0 to 30/60/90 day pics of clean diet and heavy weights. No gimmicks. Just 5 days a week of weight training with minimal to no cardio. Today I can barely walk down a flight of stairs; it hurts to sit. I don't feel this way, not even close, after 55 minutes of cardio. Time to re-evaluate days doing cardio only and weight resistance.

Link to the transformation pics please!

[clarky.]

Lat's/back is nice and sore the day and i kid you not so is my bi's a little no bs guys but they will still be getting it on wed.

Side note Ooohh i though my day's of sitting in a class were weeeeeelll over lol my head is numb and av got to more this wk

[zempey]

Cardio is good for burning extra calories, but it won't build any muscle. Weights are more beneficial in almost every way, even for cutting, I just add a little extra cardio to burn a few extra calories.

Sore as all hell today, that back session kicked my ass.

[ghettoboyd]

hello peeps chest and biceps today:

flat bench barbell
incline dumbbell
decline dumbbell
cable cross overs


barbell curls
hammer curls dumbbell
reverse curls (cable with straight bar)
preacher machine curls


another great day of training, I still feel fantastic...on a side note I did 33 miles through the woods in snow on my fat bike this weekend...its great cardio and hella fun!!...life rocks!!!...later on...

[DCI]

Shoulders tonight and cardio.

Started with 20 mins cardio built up a nice sweat a good bloodflow.

Rc warm ups.

The hammerstrength shoulder press: 2 warm up sets into 2 really heavy set hit a pb and a dd it was very hard on the dd they where really forced reps and negs. Shoulders where on fire.

Then into arnie db presses 2 set heavy and one drop the pain was searing by now.

Farmers walks 3 runs of heavy db forearms where on fire.

Then onto bb shrugs these where very tough due to my forearms taking a hammering from the farmera walks.

Front and side raises superaetted these where hard shoulders where crazy full.of blood.

The rear delt machine to finish just very light concentrated on the squeeze.

[Sfla80]

Finally back at it....great weekend...pool time...good food, little bit of drinking. And hotel room ended up being FREE .

Came back to freakin chaos at work though :/, Investigation going on, people might be in trouble....not me but still means corperate will be in the restaurant a lot more now .

So did back today and got motivated when I first walked in and the girl at the front desk (thinking manager and never have spoken a single word to her before) Says "hey how are you, you are getting bigger and bigger everyday"...what a great start to my workout....put a smile on my face lol. And her BF is huge too, so took it as a great compliment.

Warms ups,

Wide grip pull downs. 3 warms, 1 feel, 2 working (185# PB) 2 drops
DB rows 2 working ( no drops DB section way too busy)
Tbar rows 1 feel, 2 working 2 drops (had 3 45's and a 25)
High pully hammer strength 2 wrking 2 drops
Reverse Grip pull downs 2 working 1 drop (drop only had 2 reps, I was done at this point)
Hypers ( had to do these....major lacking point for me is lower back) 1 set body weight, 2 sets holding 3 10's to failure, drop one, until body weight again.

Felt amazing.

[Sfla80]

On way home from the hotel yesterday, stopped by the parents house to pick up the pups, so before going went to a bagel shop I used to go to about 10 yrs ago for breakfast....place is packed.

See this young cute girl like 2 people in front of us.....turn around to a stranger eyes rolled back into her head, then drops. I luckily catch her before her head hits. She comes out pretty quick. Someone grabs me a chair, I help her up. Grab her an OJ, get some sugar in her....she comes out of it.....pretty coheriant now....get her friends...get her to a seat tell her to eat her yogurt she was trying to buy.

I turn around to say something to the wife, and turn back around to her passing out again! Started freaking everyone out at this point. She woke back up but not after 3-4 mins this time. Started talking to her.....(young girls maybe just out of HS maybe 20ish) so im thinking 2 things....long night "parting" but they did look like "good girls"....or starving herself. So I asked her.....and of course....she did fasted cardio that morning......ran 11 miles!!!!!!

Any rate 911 was called....she was taken to hospital...parents crying after they got there....the girl kept looking at me....I felt so bad, u could tell she was so embarrassed.

Just thught I would share lol