**Marcus's HIT Dungeon**

[IronClydes]

Will post them up soon mainly doing kettle bell training at the moment and a lot of core movements, she trying to tighten up her mid section she says she's put some bf on but she posed a side shot this afternoon and she still looks tight to me and went I showed her the picture she didn't agree, she wanted to be a lot tighter that's my girl

Sounds like my Mrs too. Never happy, always tying to look better, but always looks amazing.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[marcus300]

Sounds like my Mrs too. Never happy, always tying to look better, but always looks amazing.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

That's her fat so she says

[IronClydes]

That's her fat so she says

Haha don't know where they see it. I'd love to have that little fat in my midsection!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[almostgone]

That's her fat so she says


]

Has she had her vision checked recently? She looks to be very lean and well conditioned, Marcus.

[marcus300]

Haha don't know where they see it. I'd love to have that little fat in my midsection!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Has she had her vision checked recently? She looks to be very lean and well conditiined, Marcus.

I know she not well, diets been off lol But she's back on it now

[almostgone]

I know she not well, diets been off lol But she's back on it now

Please pass onto her that she is doing a fantastic job.

[almostgone]

OK guys, instead of trying to bust off a hellacious leg session, I ate, slept, and drank the max dosage of guafenesin Fri. and Saturday. Working tonight, but will shoot for legs this evening (Sunday).

This respiratory thing is ridiculous, BTW.

[almostgone]

Managed.to finish up a job early at work tonight, so was able to cut out an hour early. Loading up on expectorant cough syrup and plan to knock out some solid sleep. Already have leg session laid out for this evening!

[zempey]

Rest day today, have the family coming over for a bbq. Just put a 15lb chunck of pork shoulder in the smoker, going to have some nice pulled pork for dinner.

Body is sore and tight, but feels great. Going to stretch out a bit later and maybe do some mirror flexing, luke doing this to get the mind muscle connection dialed it. I find this really helps bring out the biceps peak and also the striations in my pecs.

It's a holiday weekend up here, enjoy the day ladies and gents, I will be. Back in the morning, going to hit it hard and heavy.

[clarky.]

Resting the day myself zempey have a nice day mate. Bi's are minced and chest has just about healed. Back at it the mora don't know what i'll be training though.

[clarky.]

Going to start a wee run the mora guys looking forward to it yum yum lol 12wks.

[NACH3]

After your feel sets you should have a good idea what kind of weight your going to be using for your working set, if your doing drop sets and your first rep range is around 4-6 that's good IMHO but your drop you should be failing around 3-5 if your not your using to light of a weight especially of your doing a double drop set working set. Sometimes you may get a sudden force of adrenalin I know I do when your at failure and if this happens forget the rep range and just kill it, destroy the muscle and take it to its absolute limit. To many people count reps and stop and a certain rep because that's what the rep range your aiming for but you should be aiming for failure not a set number. The rep range should be within that certain building range but its all about failure. If your curling and you reached the 6th rep and you could do another do another and more if you can, never waste going to failure, the key is failure within that rep range not counting reps.

My chest and back are on fire from the past days sessions! Killed it!

Thx Marcus, I've been doing very well w/my compound movements staying at or around 10(reps), but I really never count if I do hit my rep range(I try to fail at the intended rep range but if I have something left I always push through for more)... I'm all for going to true failure and beyond ... I know where I can use more weight and I'll need to do another feeler set. All I know is I'm just Goning to keep killing it(and I'm on the road to 405(probly a feeler set for you lol)... At least it may be b4 I hit 200lbs - that's the only thing I'd want under 200lbs other than that I WANT MORE SIZE LOL!!! Thx for explaining!

[DCI]

Bad 2 days of food for me and no training due to being away but woke up this morning for early morning cardio to set things right again.

Tomorrow will be back in the gyn again

[clarky.]

Bad 2 days of food for me and no training due to being away but woke up this morning for early morning cardio to set things right again.

Tomorrow will be back in the gyn again

DCI did you go to bodypower ?

Edit lmao just seen your thread mate.

[GirlyGymRat]

Will post them up soon mainly doing kettle bell training at the moment and a lot of core movements, she trying to tighten up her mid section she says she's put some bf on but she posed a side shot this afternoon and she still looks tight to me and went I showed her the picture she didn't agree, she wanted to be a lot tighter that's my girl

Awesome. And thank you. I need to look into the kettle balls I guess.

[GirlyGymRat]

Sounds like my Mrs too. Never happy, always tying to look better, but always looks amazing. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

It's what we do. Someone of us anyway. I have plenty of gf who have given up tho.....I just can't. Lol

[RaginCajun]

Awesome. And thank you. I need to look into the kettle balls I guess.

Hmmmmmm, kettle balls eh?

Haha!

[GirlyGymRat]

Hmmmmmm, kettle balls eh? Haha!

your dirty little mind. LOL

[RaginCajun]

your dirty little mind. LOL

I'm not the one who typed balls instead of bells

[kelkel]

Oh, that's just hysterical.....

[GirlyGymRat]

I'm not the one who typed balls instead of bells

I thought you changed my post. Lmfao. Hahahahah.

[GirlyGymRat]

Oh, that's just hysterical.....

Hahahahah. Hahahahah. Hahahahah.

[NACH3]

Arms

Stretching SMR RCs hammies lat raises(front side)

Close grip bench(smith) 3 feelers 1w(335) 7(2forces) DD 4/2(all RPed) can and will add weight to this next time...

O BB curl - 2 feelers 1w 5 DD 4/3(new weight)

Lying DB press - 1 feeler 1w 5DD 4/2.5(100s)
Suppersetted one arm extensions - 1w 6 DD(same weight) 4/3

Standing Alternating DB curls / 1 feeler 1w 5 DD 3.5/3

V grip pushdowns - 1w(stack) 6 DD 3/3

Cable close grip curls 1w 6 1D 4

Dips - burned out 3w failure(lots of reps)
Suppersetted w/hamner preachers - 1w 6 DD 3/3

Fvkin killed my arms(tris still strong from benching yesterday) but whst a great pump, sweating like a hog, and totally spent! I feel my working and drops will improve, as they did today!

Weight Session done in 42min then abs body weight and done!

[clarky.]

Nice session nach i love the close grip bench (smith) and that is good weight nach great stuff mate like i said your looking good and your just going to get bigger and bigger.

[NACH3]

Nice session nach i love the close grip bench (smith) and that is good weight nach great stuff mate like i said your looking good and your just going to get bigger and bigger.

Thanks mate!!! Much appreciated as always! It's always nice to hear buddy lol!

You know how we all are(nothing's GOOD ENOUGH ) always changing and adapting to grow bigger and bigger! But that's the fun of this sport!

[IronClydes]

Good chest session today: 55 min.

10 minute warmup incline treadmill

Flat BB Bench
45x20, 135x15, 185x8, 225x8, 245x5, 265x4

Incline BB Bench
225x3, 235x2

Incline DB Bench
90x6, 90x4, 90x4

Weighted Dips
25x10, 35x7

Ab Circuit
cable rope crunches w/ leg raises w/ bicycles (2 rounds)

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[NACH3]

Good chest session today: 55 min.

10 minute warmup incline treadmill

Flat BB Bench
45x20, 135x15, 185x8, 225x8, 245x5, 265x4

Incline BB Bench
225x3, 235x2

Incline DB Bench
90x6, 90x4, 90x4

Weighted Dips
25x10, 35x7

Ab Circuit
cable rope crunches w/ leg raises w/ bicycles (2 rounds)

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Hey T, just an FYI - weighted ab stuff will make your mid section grow(I've really only used body weight exercises to get my waist as small as possible(in a supperset fashion w/no rest - just 3-4 exercises back to back to back then repeat for 3-4 sets) it's gotten my waist much smaller) and when I did weighted rope crunches etc I could tell within a wk my abs were stronger but bigger(I don't like bigger in my stomach lol) just wanted to give Ya another option to try... Since your trying to slim your waist down!

[IronClydes]

Hey T, just an FYI - weighted ab stuff will make your mid section grow(I've really only used body weight exercises to get my waist as small as possible(in a supperset fashion w/no rest - just 3-4 exercises back to back to back then repeat for 3-4 sets) it's gotten my waist much smaller) and when I did weighted rope crunches etc I could tell within a wk my abs were stronger but bigger(I don't like bigger in my stomach lol) just wanted to give Ya another option to try... Since your trying to slim your waist down!

Thanks nach. I appreciate the advice. I will switch those out with another exercise, probably crunches or unanchored sit-ups. I usually do 3 sets of the circuit, but I did abs yesterday too and they were still sore.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[NACH3]

Thanks nach. I appreciate the advice. I will switch those out with another exercise, probably crunches or unanchored sit-ups. I usually do 3 sets of the circuit, but I did abs yesterday too and they were still sore.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Oh, I also do a lot of split leg(leg raises etc) really engages your lower abs too, and Swiss ball stuff

[almostgone]

Still running low on air, but I'm trying very hard to keep rests between sets very brief, because I know July and August will be hell and I'll be staggering around like an idiot. It is 77° here, but I'm sweating it out already.

2 sets crunches and lower body/back stretches.

Leg ext.-2 w/u, Work-16,drop,6.5,drop, 3.5 w/ a long 15 count hold on last half rep.
Hacks-1 w/u, Work-7-4-3. Was very low on air, but may bump up this weight next time?
Seated calf raises-Work-18 (failure)
Calf raises in leg press-2 w/u, Work-14-4-3 w/ a long hold on last rep.
Leg press-1 w/u, Work-8-4-3. One rep more than last time.
Reverse hacks/power thrusts- Work-11strong reps.
Leg curl-14-3.5 w/ long hold on last half rep.

LOL, I swear I'll work some lunges in one of these days. Heart seems to be stronger than it was this time last year. It's weird, but after a strong leg session my wife mentions my traps are getting bigger again. Guess I got one screwed up body.

43 minutes not including crunches and stretches.

[marcus300]

My chest and back are on fire from the past days sessions! Killed it!

Thx Marcus, I've been doing very well w/my compound movements staying at or around 10(reps), but I really never count if I do hit my rep range(I try to fail at the intended rep range but if I have something left I always push through for more)... I'm all for going to true failure and beyond ... I know where I can use more weight and I'll need to do another feeler set. All I know is I'm just Goning to keep killing it(and I'm on the road to 405(probly a feeler set for you lol)... At least it may be b4 I hit 200lbs - that's the only thing I'd want under 200lbs other than that I WANT MORE SIZE LOL!!! Thx for explaining!

What can I say to that it sounds like I wrote the above post so well done. I know ive talked privately regarding building serious size and you know what you got to do to turns heads.

I am a little busy to write it fully out how I want to express it but I am sure many can relate to that feeling during a set mostly a working set and your at failure and you slip into a different world, its like everything goes quiet you can hear your heart beating and your totally zoned and at this point you cant lift one more rep no matter what but suddenly the adrenalin licks and this new world opens up and you find this aggression to push past into this strange world of pain but feels numb, your mind, body and strength are all firing at once and your in your own world. Mine is a strange feeling which I will elaborate on further but its not something what happens every workout but once you get into this you got to use it to its fullest.

LOL you want more size, ive been crying that for years but peaked a long time ago its all about maintaining now but oh boy I can see myself in you and what you say lol

[DCI]

Agreed Marcus Nach is a true mother fcker of the game he is pushing us all on here.

[zempey]

To be young again, one could only wish for a time machine.

Back today, not a good workout at all, really tired, sore, and just burnt out.

Bent row: 1 warm, 1 feel, 1 working.

Wide grip pull up: 8 8 6 (body weight 274 this morning, bloated as fuk)

Hammer strength row: 1 feel, 2 working.

Pull down: 1 feel, 2 working.

DY row: 1 feel, 1 working.

Just didn't have it in me today, long hours at work plus we had a family bbq yesterday, so beers and lots of food. Have to work today, it's a holiday here but duty calls. Another bbq here when I get home, hooe to get to bed at a reasonable time tonight so I can get some damn rest.

[DCI]

We all get like that Z man. Once you know its a bad workout you can put it behind you and move to the next workout

[DCI]

We all get like that Z man. Once you know its a bad workout you can put it behind you and move to the next workout

[zempey]

Ya, I will refocus and get my shit together for tomorrow. I still moved some weight, just didn't have the fire today. It's amazing what lack of sleep, shit diet, and beer can do for your motivation, lol.

[DCI]

Ohh yeh that combo will knock the shit outta yeh in the gym

[IronClydes]

Oh, I also do a lot of split leg(leg raises etc) really engages your lower abs too, and Swiss ball stuff

Thanks! Will use!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[scotty51312]

Haven't posted in a while... Long story short my better half has a blog that has actually started generating a little bit of income. She's been posting pics and progress reports as we've been training off her "post baby" fat. So she's mentioned me so much her readers actually want to hear from me... ehhh....not sure how I feel about fitness and diet blogging but if my ramblings make some cash who am I to complain.

Back day yesterday completely destroyed it
No lat pulls all weighted pull ups
2 warm up neutral grip 2 weighted working
3 wide grip weighted working
2 chins weighted working
weighted meaning holding a 30lb db between my feet. Not much for some of you but I'm feeling good about it
finished off with bb bent over rows, db pull overs and close grip bp

[clarky.]

Agreed Marcus Nach is a true mother fcker of the game he is pushing us all on here.

Aye a know ban him