**Marcus's HIT Dungeon**

[Sfla80]

EDIT*** YES SFLA ITS THE V-SQUAT, excuse my ignorance buddy!

I'm not sure - same as the pic you took a while back w/say 5 aside - I can't do reg squats as my ROM is horrible and can't even reach the bar lol... So it's got the pads at top for shoukders and a more narrow stance for outter IT band... I'll have to look up what a V squat really is - excuse my ignorance! Does that help

Lmao I thought it was my ignorance man. But yeah makes sense now.

Have you ever done reverse? Marcus swears by them for size on quads.

[NACH3]

Nach, I would love to train with you bro, I think we could do some damage at the gym together. I need someone to push me past my limits, I am getting comfortable in my old age with sitting on the edge and not taking the leap. I know I still have the super human fire and ability, it is just so hard to bring it out at 5am everyday by myself.

Hey Zemp when you come out this way for vaca lets get together and do some sessions brother... I have access to a few gyms still looking for a real one - so to speak

Oh and I've never tried d-Bol b4 how do you like it?! I need to stretch some skin for further growth(next time around)

[NACH3]

Lmao I thought it was my ignorance man. But yeah makes sense now.

Have you ever done reverse? Marcus swears by them for size on quads.

Hey I would have to look them up but Thx for bringing them back up - I saw your leg routine the other day and saw you doing them! I'm going to look them up right now... I also want to start doing some front squats(I hear they are great for upper quad development! Which I need more meat on my legs

[almostgone]

I have to agree, this thread and you guys in it have helped me tremendously, if not anything else, the motivation to push harder, it really is an amazing thing going in here.

AG, I did smith press today as well, my bench was straight up as compared to the db bench which is a slight incline. I feel the slight incline allows me to push more weight by bringing in the upper pecs a bit more. I was able to grind out 1 rep at 2.5 plates today, tried for a second but it was too much. I find the straight up bench is more isolating to the delts keeping the pecs out of it, I will alternate every so often to hit the muscle from all angles.

Shoulders.

Smith press: 1 warm, 1 feel, 1 working(1 rep, too heavy @ 230) 1 working drop. Failed on my 9th rep at 180 was pissed so dropped to 90 and banged out 15.

Bar shrug: Pyramid up and down 225-315-405-495-405-315 reps were 6-15, felt good, the 495 was fkn heavy.

Single side db: 2 feel, 1 working 1 drop.

Rear machine: 1 working with the stack for low reps to see if I could, 3 working.

Single db row: 2 feel, 1 working. Got the 70's today, felt great, I will be using these a lot now.

Hex bar and military press SS: 3 working.

Felt good today, moved some weight and had a decent pump. There were some tards in the gym that got me a little fired up, must be the dbol making me less tolerant. By the way I started my dbol last week to prime me up for my cycle, also upped my decca from 200mg/w to 400mg/w yesterday. Going on vaca on the 22nd and can't start my cycle until I get back, but I can sneak the dbol on the plane. Going back to Cali to see our friends and want to be a little more jacked by the time I get there.

Thanks.for the feedback, Zemp! I'll fiddle around with my bench position before my next lifting session so I'll be ready for the next shoulder lift.

[almostgone]

Just gone done pillaging the grocery store. Off.work tonight, so I plan to sleep today and dive into a.back lift tonight. Just feel like it is the thing to do.

[NACH3]

Just gone done pillaging the grocery store. Off.work tonight, so I plan to sleep today and dive into a.back lift tonight. Just feel like it is the thing to do.

ENJOY your day, AG! And tear that back up! Btw I love how you explained to me how to work from the top down do you ever work from the bottom up, or top bottom then in and out?! If that makes sense...

[almostgone]

ENJOY your day, AG! And tear that back up! Btw I love how you explained to me how to work from the top down do you ever work from the bottom up, or top bottom then in and out?! If that makes sense...

I just work from the top down so by the time I get to the lower back, the lower back has already gotten kind of warmed up. My lower back will lock up real easy, so I don't start my lifts off there.
Also, Kel got me in the habit of hitting abs before back lifts and legs and it works great to get the back/lower body warmed up and increase blood flow.
Simple little tweaks can make such a huge difference sometimes.

[NACH3]

I just work from the top down so by the time I get to the lower back, the lower back has already gotten kind of warmed up. My lower back will lock up real easy, so I don't start my lifts off there.
Also, Kel got me in the habit of hitting abs before back lifts and legs and it works great to get the back/lower body warmed up and increase blood flow.

Awesome AG! Thx again! I will keep hitting it like this as I too like to finish w/lower back!

[kelkel]

Attachment 156875

Attachment 156876

Weights done in 36min very intense w/o here's a tricep pic ^^ not good at flexing lol

Nice pics. Like the lines across the back of your tricep!

[NACH3]

Nice pics. Like the lines across the back of your tricep!

Thx Kel... I think my arms(tris) are one of my strong points... And they've always been strong(close grip really puts that meat on the long head)

Next is the legs(pics ... I need more meat on them(they're getting some separation but I could use the xtra size... I just started w/weighted lunges today as I know that'll carve em up and add size... Any other suggestions for legs(size and thickness more so)?!

[Hazard]

Thx Kel... I think my arms(tris) are one of my strong points... And they've always been strong(close grip really puts that meat on the long head)

Next is the legs(pics ... I need more meat on them(they're getting some separation but I could use the xtra size... I just started w/weighted lunges today as I know that'll carve em up and add size... Any other suggestions for legs(size and thickness more so)?!

The weighted lunges SUCK..... But I love them. Reverse hack squats really hammer my quads.....

[NACH3]

The weighted lunges SUCK..... But I love them. Reverse hack squats really hammer my quads.....

Thx Haz! I really liked the weighted lunges why do you say they suck? Is it more of a separation exercise rather than a mass exercise?!

I'll defo look into those too, Sfla was just telling me about them also!

[Hazard]

Thx Haz! I really liked the weighted lunges why do you say they suck? Is it more of a separation exercise rather than a mass exercise?!

I'll defo look into those too, Sfla was just telling me about them also!

They suck cuz they hurt hahaha

I superset them with reverse hacks. The first time I did that I overestimated the weight I could do with the walking weighted lunges. Made it half way across the gym just fine..... The halfway back was a serious struggle lolol

[Sfla80]

Hack and V squat are a little different....never done reverse hacks....might have to try them.

Also those front squats nach mentioned.

[Hazard]

Stand on this machine facing the pad (forehead touching) - ur heels are just below the top of the stand - just beyond shoulder width. Squat ur ass out..... All the way down and back up.

Hurts so good! It's a movement you will get used to after a couple sets.

[NACH3]

Hack and V squat are a little different....never done reverse hacks....might have to try them.

Also those front squats nach mentioned.

LOL Haz! Lol

Sfla, the first image is the V Squat correct?! This is what I've been using but there isn't as much of an angle(mines more circular so I can set my feet up more like a normal squat)... However i still keep my feet a little closer together so I hit the outside(IT band) more so!

I was doing HACKS too just gonna start adding those or the reverse hacks!

Thx for that explanation Haz.... Sounds and looks like it will be a great exercise - will definitely do them next leg session!

[Sfla80]

Stand on this machine facing the pad (forehead touching) - ur heels are just below the top of the stand - just beyond shoulder width. Squat ur ass out..... All the way down and back up.

Hurts so good! It's a movement you will get used to after a couple sets.

Exactly...I will also add on my upward movement I'm pushing into a calve raise at same time. So my highest point I'm on my toes.

And yes nach first is V second is hack.

[clarky.]

Ok guys did bi's AND tri's the day i know two muscle groups in the same session time is a bit tight the now so you know what it's like we have to just do what we can do.

Stretching and db curl for a warm up.

Standing db curls 2 working 1 drop+rp

Incline db curls 1 working 1 drop+rp

Cable curl 1 working DD straight bar

Tri's

Straight bar PD 1 working DD

V bar behind head 1 working DD

3 sets of dips each one till i could do no more


It went really good guys every set was a pure burn fried them both.

[BG]

How about some color pics

[almostgone]

Ok guys did bi's AND tri's the day i know two muscle groups in the same session time is a bit tight the now so you know what it's like we have to just do what we can do.

Stretching and db curl for a warm up.

Standing db curls 2 working 1 drop+rp

Incline db curls 1 working 1 drop+rp

Cable curl 1 working DD straight bar

Tri's

Straight bar PD 1 working DD

V bar behind head 1 working DD

3 sets of dips each one till i could do no more


It went really good guys every set was a pure burn fried them both.

Meh, 2 muscle groups, but 1 body part ( arms) so it worked out nicely, I think.

[NACH3]

How about some color pics

That towards me BG? I thought I had some in color but I dont! I'm just ghostly atm LOL

I can definitely post em though will take some in the am!!

[zempey]

I found the reverse hacks hit my quads nice, I was able to go real deep without having to worry about balance at the sticking point. I was able to hit 4 plates relatively easily, will go heavier next week. My quads are actually sore from that workout, even though I didn't push it that hard.

[Hazard]

I found the reverse hacks hit my quads nice, I was able to go real deep without having to worry about balance at the sticking point. I was able to hit 4 plates relatively easily, will go heavier next week. My quads are actually sore from that workout, even though I didn't push it that hard.

Yessss! They feel great

[zempey]

Probably the most I have felt in my quads in years, that and extensions.

[NACH3]

Defo gonna have to do those(reverse hacks) next session!

[Sfla80]

Sucks I think (at least mine all u can fit is 6 plates) I'm already at 5 and a quater.

[zempey]

Not sure what mine holds, maybe 6, I'm sure I will max it out soon like every other machine in the gym, lol.

[Sfla80]

Arms tonight.

Tris:

Rope pull downs. 2 warms 2 feels 2 working DD
Close grip 1 feel 2 working (225 free) DD
Reverse grip pull down super set into one push down.2 working 2 drops on reverse.
Hammer strength dips. 2w or king 1 drop

Bi's

Seated dB curls 1 feel 2 working (40s) 1 drop ( alot of missing DBs )
Incline curls same as above
Cable curls 2 working 1 drop

[Sfla80]

Pic makes my arms look smaller then last pic about 4 months ago....but wanted to post either.

Second is older.....just think it's is a better pic is all. Bi's and tris are stronger then they ever been. Think some pics just come out better then others

Damnit....from my phone so just the arm pic is older.....the pic with chest in it is today

[zempey]

I hate how pics don't come a cross as good as you really look, I can't seem to take an arm pic that looks good.

[NACH3]

Pic makes my arms look smaller then last pic about 4 months ago....but wanted to post either.

Second is older.....just think it's is a better pic is all. Bi's and tris are stronger then they ever been. Think some pics just come out better then others

Damnit....from my phone so just the arm pic is older.....the pic with chest in it is today

Sfla, I agree w/taking the pics lol... It's definitely easier w/a stand(something I don't have either, or another person(if they know what they're doing lol)! Your also farther back in the knew pic whereas your first shot is right on top!!

Anyway you look a lot thicker now and it's noticeable w/out a doubt! arms are much thicker/chest is deep and thick... Your looking great brother!

[IronClydes]

Arms today. 61 minutes. Tried hard to nuke them, just couldn't feel the intense burn i was after.

Superset warm-up
Bicep Curls: 65x10, 85x8, 105x8 drop 3 drop 3
Push downs: 50x12, 60x11, 75x10, 100x8 drop 3 drop 3

CG Bench: 135x10, 185x5 pause 3 pause 3
Weighted Dips: 25x8, 45x5 pause 3 pause 2.5

Superset:
Skullcrushers (aka cavers lol): 65x10, 85x6, 95x4
CG EZ Press: 65x8, 85x6, 95x3

BB Curls: 85x8, 105x7 drop 85x5 drop 65x6
Seated DB Twist Curls: 40x6, 40x6 drop 30x5 drop 25x4
Cable Rope Hammer Curls: 25x8, 35x6, 45x5 drop 35x5 drop 25x4

Forearm roller curls: 3 forward 3 reverse
Behind back BB curls: 95x8 pause 6 pause 5

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Did 20 minutes jogging, 15 biking, and an abs circuit tonight.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[almostgone]

I found the reverse hacks hit my quads nice, I was able to go real deep without having to worry about balance at the sticking point. I was able to hit 4 plates relatively easily, will go heavier next week. My quads are actually sore from that workout, even though I didn't push it that hard.

OK, I looked them up. I've been doing reverse hacks on my angled leg press, but calling them power thrusts. I like them, but the pads on my machine are just a tad short, so I have to really focus on keeping my chest and shoulders pushed up tight against the machine.
I try to get fairly low on these, if I am pretty loose, I can just tap the bottom stops on the machine.

[IronClydes]

Pic makes my arms look smaller then last pic about 4 months ago....but wanted to post either. Second is older.....just think it's is a better pic is all. Bi's and tris are stronger then they ever been. Think some pics just come out better then others Damnit....from my phone so just the arm pic is older.....the pic with chest in it is today <img src="http://forums.steroid.com/attachment.php?attachmentid=156883"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=156882"/>

Looking great man!

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[almostgone]

Sucks I think (at least mine all u can fit is 6 plates) I'm already at 5 and a quater.

I usually do them just after leg presses so I strip off everything but two of the 100 pound plates and get an idea for my working weight. I have limited equipment, but seems like my last leg lift went something like: leg extensions, calf raises on leg press, seated calf raises, hacks, leg press, reverse hacks/power thrusts, seated leg curl.
By putting the reverse hacks in late in the lift, I don't have to load it up real heavy, but I'm nowhere near as strong as some of you guys...


...yet.???

I think I must have inhaled too much pollen again. Woke up coughing and hacking and eyes all crapped up, so I'm going to dose up on Mucinex and crash out for a bit again. Have the script Ru-hist D, but will save them for this evening. They get me all geeked up like I'm on caffeine overload. Lift will be later this evening before work.

[zempey]

Arms this morning and it was a good one. Moved some weight, even though I had a few beers last night and woke with a headache.

Treadmill 5 min, stretching and a set of crunches to warm up.

Smith reverse grip press: ! warm, 1 feel, 2 working 1 drop. Was able to get 3 plates on my working sets, first time in a while.

Head cavers: 1 feel, 1 working(145), 1 working 1 drop.

Single arm db overhead: 3 working.

Bar curl: 1 warm, 2 feel, 1 working(185) 1 drop. The 185 was a bit sloppy, been a while since I curled anything heavy.

Alt db curl: 2 feel, 1 working.

Incline db curl SS rope push down: 3 sets.

Dips: 2 sets 15 to finish off.

I was beat at the end and my arms were swollen and vascular. Had a nice pump going, veins popping everywhere, felt like a beast. Felt really good to hit some decent weight on the reverse press and the barbell curls, should spark some new growth. Rest tomorrow, maybe a bike ride with the wifey early then Mother's Day festivities at my place on the deck. Have a great weekend, tell your Mom's you love them.

[NACH3]

Hey BG here Ya go... color haha

[kelkel]

Your cat (looks like mine) photo bombed you. Funny.

[scotty51312]

Your cat (looks like mine) photo bombed you. Funny.

Yeah thats a nice pu55y shot!

Yesterday was a rest day. Today is more than likely just cardio. Glutes hurt pretty bad from leg day. Don't think i'm injured. Just on the fine line of sore/injured.

36 holes of golf today might even cheat on my meal plan and have a couple beers since I'm down 11lbs in the past 8 weeks and most of it was fat loss all while building back some strength.