**Marcus's HIT Dungeon**

[marcus300]

New workout tip for chest..... Atleast - it was new for me lol.

I was using the smith machine to press because overall it felt better for me. The last two weeks I've been having shoulder pain and I've been feeling the burn more in my front delts. This has been the story of my life. Over developed shoulders and an under developed chest.

Upon Ian Harris' advice (retired pro and my sisters coach) - use dumbells to pres but tilt the inside part of them in towards your chest. Making a "V" shape. Obviously not as exaggerated as a V - just slightly angle them down. Bring the dumbells down to the outside of your chest and press up but keep the movement above your mid/lower chest. Don't bring the dumbells back towards your head/face.

This piece of advice alone made a HUGE difference in how my chest feels.

Are you talking about Ian Harrison Haz the British bodybuilder who went to the States? if so he knows me

[marcus300]

Starting my pull back today... Glad I asked about that, Big Boys! Gonna implement that/& pre-exhaust into my chest routines, and try it w/anything pressing(going last)... I was really thinking of doing this to change it up, well it now has been confirmed... As I want to slingshot back into growth(especially when I get back to pressing the same amount at end!

How long do you guys pull back(another 6-8wks, 4-6) or until you hit your numbers and back to stimulating growth! - I'm not saying I can't grow doing this - I think it's going to be a great thing for my body! Thx...

You'll know when to hit it hard again, on pullback just lower the intensity not the weights, always push but don't use advanced protocols, limit the intensity but always push to your max. Everyone is different on pullback sometimes I need 2 weeks and I am ready to roll again sometimes I need 4-6 weeks, just depends. The conditions around you need to be perfect aswell. Line everything up, the prime, the cycle, home life, emotional shit, work, money everything what could have an impact on the next bulking phase line it all up so everything is clear and your ready

[woody127]

if your not getting full advantage out of your bicep workout change the routine around or train arms separately, never waste rep and sets without it being productive. Now you like the feeling of your chest ripping on your last few sets sounds like your knocking on the door

Agree ...ime I have just been playing around with it for 2 weeks and clearly I cant do bi with chest as it don't work for me so going to change it back to what I was doing...thanks for your input

[marcus300]

Agree ...ime I have just been playing around with it for 2 weeks and clearly I cant do bi with chest as it don't work for me so going to change it back to what I was doing...thanks for your input

Sound good, never neglect the arms make them a big as possible you cant hide them

[NACH3]

You'll know when to hit it hard again, on pullback just lower the intensity not the weights, always push but don't use advanced protocols, limit the intensity but always push to your max. Everyone is different on pullback sometimes I need 2 weeks and I am ready to roll again sometimes I need 4-6 weeks, just depends. The conditions around you need to be perfect aswell. Line everything up, the prime, the cycle, home life, emotional shit, work, money everything what could have an impact on the next bulking phase line it all up so everything is clear and your ready

Awesome! I know pushing to true failure is still the only way to go(I really don't know any other way now) lol - I'm so immersed in this lifestyle now and forever)!

Your right - I am overthinking this - but don't want to burn myself out(that used to happen b4 - wasnt training hard enough) don't have that issue - still working on releasing everything I have into that working set!

Thx for tips Big Guys! I woulda tried keeping my intensity kinda high(er)... So Thx and will post up after w/o(shoulders today)!

[marcus300]

Awesome! I know pushing to true failure is still the only way to go(I really don't know any other way now) lol - I'm so immersed in this lifestyle now and forever)!

Your right - I am overthinking this - but don't want to burn myself out(that used to happen b4 - wasnt training hard enough) don't have that issue - still working on releasing everything I have into that working set!

Thx for tips Big Guys! I woulda tried keeping my intensity kinda high(er)... So Thx and will post up after w/o(shoulders today)!

Intensity low, longer rest days, shorter workouts and within a few weeks you'll be ready again to torture yourself

[marcus300]

Awesome! I know pushing to true failure is still the only way to go(I really don't know any other way now) lol - I'm so immersed in this lifestyle now and forever)!

Your right - I am overthinking this - but don't want to burn myself out(that used to happen b4 - wasnt training hard enough) don't have that issue - still working on releasing everything I have into that working set!

Thx for tips Big Guys! I woulda tried keeping my intensity kinda high(er)... So Thx and will post up after w/o(shoulders today)!

You cant continually attack and out your byd under stress it needs to fully repair so it can get ready for a growth spurt, if you don't pullback properly you wont continually make big gains. I know or I sense your addicted to this now and its nice to read someone with such passion reminds because I sometimes want to write so much shit whats in my head but pull back because I know not everyone thinks like me so I have to be careful, I know sometimes I come across aggressive but its not intended its passion and my belief in what works and what will make heads turn and say what the fuking hell is that........that's me fuker!!

Pull back properly otherwise pay the price, injuries and gains so do it right and things will drive forward.

[marcus300]

Anyone interested my interview http://forums.steroid.com/%2A-offici...marcus300.html

[NACH3]

You cant continually attack and out your byd under stress it needs to fully repair so it can get ready for a growth spurt, if you don't pullback properly you wont continually make big gains. I know or I sense your addicted to this now and its nice to read someone with such passion reminds because I sometimes want to write so much shit whats in my head but pull back because I know not everyone thinks like me so I have to be careful, I know sometimes I come across aggressive but its not intended its passion and my belief in what works and what will make heads turn and say what the fuking hell is that........that's me fuker!!

Pull back properly otherwise pay the price, injuries and gains so do it right and things will drive forward.

So true!
Yes very addicted(and I have that same mentality) to wanting to keep torturing my body . But - indeed it's very necessary! This is where I've burned out in past - but for the first time - I've been listening lol - and your knowledge has taught me to improve upon mine as well!

I get my man, your very passionate about this lifestyle(I always think as if your giving me advice)! Fvk if people think your to aggressive - they're too weak minded to realize what it takes lol!

I Enjoy the passion/dedication/consistency/etc etc of what you and the members(vets/HOFs) do here for us/& everyone! Time to go kill it!

[Bio-Active]

Wide grip lat pull downs



Hammer strength rows



Lawn mowers



Close grip pulls



40 minutes cardio and done

[marcus300]

Wide grip lat pull downs



Hammer strength rows



Lawn mowers



Close grip pulls



40 minutes cardio and done

Lawn mowers? what are them

[kelkel]

Lawn mowers? what are them

It's that thing I did for a half hour in my yard last night. Made me sweat and breath hard. I assume it must be like that cardio crap I hear about...

[marcus300]

It's that thing I did for a half hour in my yard last night. Made me sweat and breath hard. I assume it must be like that cardio crap I hear about...

lmfao

[Bio-Active]

Lawn mowers? what are them

you use a db bent over and pull like a lawn mower pull. Kind of like bent over rows except one arm at a time

[DCI]

Sound good, never neglect the arms make them a big as possible you cant hide them

This might sound silly but the last few months I've been training arms harder than before because previously I thought they where out of proportion but from meeting the pros def need to add more size to them.

They really do make you look over all bigger of they are dunno why I thought I did previously ha.

[Bio-Active]

This might sound silly but the last few months I've been training arms harder than before because previously I thought they where out of proportion but from meeting the pros def need to add more size to them. They really do make you look over all bigger of they are dunno why I thought I did previously ha.

work your back over as well. Nothing like having a huge back and the lift compliment your bicep as well

[NACH3]

This might sound silly but the last few months I've been training arms harder than before because previously I thought they where out of proportion but from meeting the pros def need to add more size to them.

They really do make you look over all bigger of they are dunno why I thought I did previously ha.

The bigger the arms the bigger you'll look - overall - w/nice delts that pop it's a good sign my man!

[NACH3]

Shoulders - pull back guys - did pre-exhaust and actually pressed a good amount(more than I would've thought for sure - at end)

Stretching SMR RCs hammies low back(tight from back session)

WRm up w/plate(front raises etc)

Standing side laterals(45 degree) 2w failing in 10-12 rep range(true failure no beyond protocols)

Reverse grip BB front raises - 2w 10-12 failure in that rep range

Rope pulls(rear delts - thumbs down) suppersetted w/one arm cable side lateral raises(both failing in 10-12 rep range)

Military Press(smith) 2feelers(was surprised how heavy I was able to go - for me) failing at 10-12 reps

Finished off w/shrugs - 3w very slow tempo

Concentrated on eccentric part of lift moreso felt very nice, indeed! Ye mybody was screaming for this - pull back!

Weights done in 34 min

Abs body weight and done! Short sweet to the point! In & out no fvkin around(not that I do) but to the point!

[NACH3]

Marcus, just wanted to know if my w/o was on the money? I did pre-exhaust and it felt great! Is 2w sets to failure good! I don't think 3 would be good(depending on exercise) but failing at that rep range seemed to really get a great pump/& w/o - was able to move more weight than I had thought...

That's all... Thx Big Guy!

[Hazard]

Are you talking about Ian Harrison Haz the British bodybuilder who went to the States? if so he knows me

YES! He's training my sister, my mom, and my dad lol

[DCI]

work your back over as well. Nothing like having a huge back and the lift compliment your bicep as well

The lads I train with say I have a big back but need to add more size me and nach have had this convo before we just want more not sure of what but need more haha

The bigger the arms the bigger you'll look - overall - w/nice delts that pop it's a good sign my man!

Yeh I'm begining to realise haha. Def gonna add more and more size to em.

Pre workout food and coffee then the gym for chest

[Bio-Active]

The lads I train with say I have a big back but need to add more size me and nach have had this convo before we just want more not sure of what but need more haha Yeh I'm begining to realise haha. Def gonna add more and more size to em. Pre workout food and coffee then the gym for chest

we always want more. Even when we meet or exceed our goals we want more. Just like a muscle car it never can be fast enough

[NACH3]

we always want more. Even when we meet or exceed our goals we want more. Just like a muscle car it never can be fast enough

Sooo true! Great analogy too! Love muscle cars(just not for me) lol flipped my GTO 6x rolled my truck and wrecked my 25th anniversary trans am(LT-1, 411 rear, ram air, pushed 450 horses(so lite too) fvker pulled wheelies lol

[Bio-Active]

Sooo true! Great analogy too! Love muscle cars(just not for me) lol flipped my GTO 6x rolled my truck and wrecked my 25th anniversary trans am(LT-1, 411 rear, ram air, pushed 450 horses(so lite too) fvker pulled wheelies lol

I have always been a car guy as well

[NACH3]

I have always been a car guy as well

Agree they are lots of fun(especially if ya know what your doing) mechanically but I'm not there lol - my buddy is and has a 70(442) and 66 GTO(460 worked, 4 to the floor, runs low 11s or high 10s(10.9)

[Bio-Active]

Agree they are lots of fun(especially if ya know what your doing) mechanically but I'm not there lol - my buddy is and has a 70(442) and 66 GTO(460 worked, 4 to the floor, runs low 11s or high 10s(10.9)

that's pretty sweet. I have a couple vetts in the garage

[zempey]

Chest today, trained solo out here in Cali. I swear gravity is less oit here, everything felt light today.

Db press: 2 warm, 2 feel, 2 working. Did a set at 120 and thought the next bell was 130 until I went to pick them up, they were 150. Wasn't going to try that withoit a spot in a strange place.

Incline db: 2 feel, 2 working.

Cable cross: 4 sets.

Decline press: 1 feel, 2 working.

Called it a day, had a great pump, didn't want to over do it. Hope to get back in for shoulders with my buddy tomorrow.

[clarky.]

Just back from doing tri's another great session guys. Stretching and lying db tri ex for a worm up.

Lying db ex 1 working+rp DD

Db kick backs 2 working a side

CG bench (smith) 1 working TD. **new weight**

Tri PD straight bar 1 working (CG) DD WG **new weight**

Behind head tri ex cable 1 working DD straight bar

2 sets of dips as much as i could do

25min cardio

And done.
It was a screamer of a session guy I will also up.the weight on the lying db ex and see how many i can get as am at about 8ish reps on ma working the now.
Thought ma skin was going to rip the pain was crazy great great session guys well chuffed.

[NACH3]

that's pretty sweet. I have a couple vetts in the garage

What yrs?

Just read the sessions guys, great stuff!

[Bio-Active]

What yrs? Just read the sessions guys, great stuff!

2000 and 1985

[NACH3]

2000 and 1985

Nice! I always liked when they switched to that type of body style(2000s) I really like the new ones now! The C series(or is it Z now) I know there's a lot of em

[Bio-Active]

Nice! I always liked when they switched to that type of body style(2000s) I really like the new ones now! The C series(or is it Z now) I know there's a lot of em

yes the c5 is still a pretty desirable model. I think I am going to sell the c4 and upgrade that to a c6 now that the c7 are out

[kelkel]

Killed legs today. Went in with the idea that I'd skip squats to give my knees a break as they've been a bit tender for unknown reasons. Planned on high reps as well. Ended up doing:

Extensions: 2 sets, 20 reps, slow & controlled
Verticals: 2 sets, 15 reps non lock out and quick pace
Smith lunges: 2 sets, 12 reps
Squats: Felt guilty so I did them anyway. 2 sets, 20 reps non lock then died around 18 on second set. My arse was cramping up and somebody was holding a match to it as well.
Seated curls: 2 sets, 15 reps
Calf crap: 2 sets on vertical press (one leg at a time) and 2 seated.

I know the reps are higher than most here for legs but mine have always responded well to high reps too. Amazing pump. Expect to be sore tomorrow and the next day.

[NACH3]

yes the c5 is still a pretty desirable model. I think I am going to sell the c4 and upgrade that to a c6 now that the c7 are out

That's it c5 and 6s I just found out the 7s came out not long ago... That's be sweet to get a c6

[NACH3]

How the knees feeling, Kel?

Funny how we always "feel guilty if we don't do that certain(main) exercise! Lol I can relate - well we all can haha

Cool to see/hear !

[GirlyGymRat]

You like hanging with the big boys?

I like big boys. I like learning. It's all good

[DCI]

that's pretty sweet. I have a couple vetts in the garage

What Vettes have you a buddy has an original unrestored c1 v8 with a c3 l84 pace car manual and a c5 z06 they all are equally cool ha. And agreed I love my cars more power like more muscles is always a moving goal post once you hit one goal you want more then when you get more the ceiling moves again.

Tonight was chest did pre exhaust with flat flies.

These where hard and heavy and slow really concentrating on the neg and focusing on the contraction and squeeze on the muscle. Felt really good the blood was fcking flowing hard. These where hard fought reps.

Then incline same as above heavy and hard these where tough had to do rest pause to keep the blood flowing hard was great the sweat was pouring outta me hard.

Then flat db pressing these again where not easy but kept pushing hard and harder to make the rep range I wanted much mental swearing was going on and getting my mind in the right place to fck up those muscles.

Then side inner chest isolation kk style these where great tough again tbh but very hard fought but the pain was worth it.

Then tris to finish and cardio

[IronClydes]

Quick question for you guys.

I always have injected my test into my delts. I just alternated them. As one of my weakest spots i believe it has helped substantially over the past 2 years.

Yesterday marked my first day introducing the quads into my rotations. I followed advice and injected into the outer third, at a 90 degree angle, etc. it was painless....the most painless injection to date. I was an immediate fan of the site. However, today, there is a painful bump in that spot and the quad is sore.

Need I be concerned? I do recall similar experiences with my delts when I first started on them. Wanted to run it by you all to be sure. No reddening or other signs of infection. It was a good, clean, precise injection.

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

[Sfla80]

Quick question for you guys.

I always have injected my test into my delts. I just alternated them. As one of my weakest spots i believe it has helped substantially over the past 2 years.

Yesterday marked my first day introducing the quads into my rotations. I followed advice and injected into the outer third, at a 90 degree angle, etc. it was painless....the most painless injection to date. I was an immediate fan of the site. However, today, there is a painful bump in that spot and the quad is sore.

Need I be concerned? I do recall similar experiences with my delts when I first started on them. Wanted to run it by you all to be sure. No reddening or other signs of infection. It was a good, clean, precise injection.

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

Tduff some love quads and some hate. I personally hate. The pin itself like you said absolutely painless.

The days to follow were horrible. Couldn't walk . right. It's just virgin muscle as long as u followed typical protocol.

I wouldn't worry....but from my own experience I would expect it to hurt for a few days.

Why not glutes?

[Mp859]

Quick question for you guys. I always have injected my test into my delts. I just alternated them. As one of my weakest spots i believe it has helped substantially over the past 2 years. Yesterday marked my first day introducing the quads into my rotations. I followed advice and injected into the outer third, at a 90 degree angle, etc. it was painless....the most painless injection to date. I was an immediate fan of the site. However, today, there is a painful bump in that spot and the quad is sore. Need I be concerned? I do recall similar experiences with my delts when I first started on them. Wanted to run it by you all to be sure. No reddening or other signs of infection. It was a good, clean, precise injection. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

I wouldn't worry about it