**Marcus's HIT Dungeon**

[clarky.]

Still shooting for minimal rest periods and upper end of rep range for arms. Got an extra good amount of blood in the arms tonight. I'm guessing better circulation from the blood donation? The only other thing I changed tonight was preacher curls off the back of an incline bench instead of bent over CCC. May start rotating these 2 lifts out periodically. Really got some painful burning in biceps tonight and either my arms are holding fluid, or my elbow sleeves are a smidge tighter?

Seated alt. d'bell curl- 2 w/u, Work-6,drop,2+,drop,3+ reps- 5+ reps
Incline d'bell curl-2 w/u, Work-5,drop,2+,drop,3+reps-3+ reps. I though my second w/u set was going to be my work set. Lots of aching going on.
D'bell preacher curl- Work-6+,drop,2+reps- 4 cheat reps with a slow neg.
Triceps pressdown w/ straight bar- 2 w/u, Work- 4,drop,4+ reps- 3+ reps
Close grip Smythe press- 1 w/u, Work,-6-2-2+ reps, drop, rep to failure (4+ reps).
D'bell skulls- Work-12,drop,4+ reps.
Biceps stretch off of a high bar in Smythe machine for a long 45 count.

Didn't do any wrist or forearm work because the biceps work hit hard tonight. 39 minutes total and I was still sweating an hour after cleaning up for work. Biceps feel like balloons at the moment although they have lots of room for improvement.

Very nice session there AG. The preacher of the back of a incline bench is great eh it really fvcking destroyes the bicep. Time for a bigger pair of sleeves mate show off.

[almostgone]

Very nice session there AG. The preacher of the back of a incline bench is great eh it really fvcking destroyes the bicep. Time for a bigger pair of sleeves mate show off.

Yes sir, I love the preacher curls off the back of the bench. LOL, no showing off here on biceps (yet). Probably all the sweating I've been doing has shrunk the d@mn sleeves or something.

Edit: I'm pretty sure the double red donation improved my pump somewhat.

[marcus300]

Yes sir, I love the preacher curls off the back of the bench. LOL, no showing off here on biceps (yet). Probably all the sweating I've been doing has shrunk the d@mn sleeves or something.

Edit: I'm pretty sure the double red donation improved my pump somewhat.

What weight you preaching big guy

[NACH3]

Fueling up, and shoulders on the agenda, will definitely report back!

[marcus300]

Recent workout

seated db curl

3 warm up sets
1 working set to failure plus 2 drop sets

preacher bench
2 feel sets
1 working set to failure plus 2 forced and 2 negative


hammer curls
2 working set, last set 3 drops

wrist bb curls
2 working sets - higher rep range to failure pulse one rest pause

[hawk14dl]

Happy father's day gents

Gonna have some breakfast, head out to the garage for a shoulder session. I'll throw bis in as well, they were supposed to be yesterday but i never made it that far

[CharlesThe4th]

Empty gym here. God what a great feeling. Preparing to fxcking destroy this place.

[IronClydes]

Happy father's day gents Gonna have some breakfast, head out to the garage for a shoulder session. I'll throw bis in as well, they were supposed to be yesterday but i never made it that far

Happy Father's Day!

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

[NACH3]

Delts/traps

Warm up front side lats SMR rcs

Lots of feeler sets b4 military press...and more light side/front laterals

1. Smith MP - 4-5 feelers 2w 6/4 DD 4/2

2. 45 degree side laterals(heavy) - 1w 6 DD 4/3 suppersetted w/standing side laterals(holding on and leaning out) 2w failure(higher rep range 12ish+)

3. Reverse grip front raises(heavy - new weight) - 1w 5 DD 4/2-3 suppersetted w/DB front raises 2w to failure(higher rep range 12ish+)

4. Rope face pulls - 2w 8-10 DD 6/4 suppersetted w/reverse cable flies 3w failure(10-12rep range)

5. Shrugs - behind back 3w failure(8-12 slow)reg grip - 3w 6-12 failing slow - DB shrugs to finish 2w failure - all sets holding contraction at top for 3-5s slow neg on way down!

Real Good session guys! Definitely hit it very hard and intense(weights done in 43min)

[clarky.]

https://youtu.be/noABi3YlaCw

https://youtu.be/ktVjScrKWI8

[NACH3]

https://youtu.be/noABi3YlaCw

https://youtu.be/ktVjScrKWI8

That is BADASS!!!

[Hazard]

Delts/traps

Warm up front side lats SMR rcs

Lots of feeler sets b4 military press...and more light side/front laterals

1. Smith MP - 4-5 feelers 2w 6/4 DD 4/2

2. 45 degree side laterals(heavy) - 1w 6 DD 4/3 suppersetted w/standing side laterals(holding on and leaning out) 2w failure(higher rep range 12ish+)

3. Reverse grip front raises(heavy - new weight) - 1w 5 DD 4/2-3 suppersetted w/DB front raises 2w to failure(higher rep range 12ish+)

4. Rope face pulls - 2w 8-10 DD 6/4 suppersetted w/reverse cable flies 3w failure(10-12rep range)

5. Shrugs - behind back 3w failure(8-12 slow)reg grip - 3w 6-12 failing slow - DB shrugs to finish 2w failure - all sets holding contraction at top for 3-5s slow neg on way down!

Real Good session guys! Definitely hit it very hard and intense(weights done in 43min)

Sounds like a good session....

I just couldn't get into my delt session on fri. My MP was lighter by about 40lbs.... Side laterals felt heavy at the same weight. All in all tho.... My delts and traps are looking bigger. The fiancé has commented lately. She see's me coming back and she's loving it. All the while only on 250mgs test.

When I jump on cycle I'm going to turn heads!

[Bio-Active]

Got home early today so hot in an afternoon training session. Blasted arms doing 40 minutes cardio and going home

[Sfla80]

Arms this morning.

Hammer curls 3 warms, 1 feel, 2w DD

Straight bar curl 1 feel, 2 w, d

Superset standing db curls into one arm hammer strength curls. 2 working

Ez bar push downs 2 w DD

Superset rope pull downs into cable kick backs. 2 w

Reverse grip one arm pull powns. 2 w

[hawk14dl]

Made up for yesterday. Still hot as f#ck but i pre hydrated this time.
Db shoulder press. Pushed a good weight for good reps. In fact i got to 9 on my first work set, so i put them down for about 30 seconds and hit another set. This one put me failing at 5, did half reps to 8. Double drop set.
Front bb raises. Since this is a new lift for me i did straight sets.
Side db raises. 1 w/s 1 drop

Biceps (making up for yesterday)
Seated incline curls. 1 w/u 1 w/s 2 drops
preacher (over back of incline) 1 w/s 1 drop
Standing hammer curls 1w/s 1 drop.

All about 45 minutes.

My daughter (6 years old) was in the garage with me. She has a foam "weight" set and a pair of 2lb pink dbs. She was replicating each of my lifts. Form needs a little work, but it was pretty cool

[NACH3]

Sounds like a good session....

I just couldn't get into my delt session on fri. My MP was lighter by about 40lbs.... Side laterals felt heavy at the same weight. All in all tho.... My delts and traps are looking bigger. The fiancé has commented lately. She see's me coming back and she's loving it. All the while only on 250mgs test.

When I jump on cycle I'm going to turn heads!

It was - traps are still burning - your damn delts(are big and pop) and traps are thick... I'm tryin to put more height/meat on traps/rear delts.... Actually, someone at gym commented today(funny thing he had a dead leg(pip) from pinning - I could tell and didn't take much to get it outta of em lol

[almostgone]

What weight you preaching big guy

LOL, a very small d'bell especially by the time I get to the preachers. I just try to grab another rep or another pound or two whenever I can and roll with it

Edit: It's funny that you mention that. Yesterday I dreamed I was down in my shop doing curls and I was happy because I had good peaks and nice separation between the inner and outer heads and all was well. Then I woke up and saw I have a shit pot load of work to do.

[Hazard]

Preparing for an epic chest/bi session..... Might try two scoops of preworkout today lol

[zempey]

Made it into the gym for a father's day arm session yesterday. Didn't make it Saturday, had too much going on so I went yesterday. Was a good session, still in a pull back so no pushing thw weight limits, but did keep rests very short. Didn't make it in this morning either, had a big famjam bbq at my house and didn't get to bed early enough. Will be back at it tomorrow with a back session.

Going to go see a doctor about my gyno issues this week, I know he does juice by looking at him so maybe he will be able to script me out something to help. I am hoping he can get me some of that cream that was mentioned earlier. The lump seems to be growing still, but only the left side. My nolva, adex, and stane seem to have no effect on it. Makes me wonder if something else isn't going on in there. Will find out more soon.

[kelkel]

Preparing for an epic chest/bi session..... Might try two scoops of preworkout today lol

You Jersey guys are crazy.

[NACH3]

You Jersey guys are crazy.

I've been using 4g of beta alanine(2scoops) on w/o days too! Going to get albuterol - for pre w/o of ephedrine(but hear Albut is a cleaner stim if that makes sense?!

[marcus300]

Legs

serious session, heavy intense and fast pace

warm up on leg ext

hack squats
3 warm up sets
1 working set to failure - really hit PB so it was just a straight set to leg tremble and a slight spot.

Squats
2 warm up sets
1 working set - heavy PB again straight et to failure and arse to floor, no back issues

leg ext
2 working sets - failure

leg curls
2 working to failure

standing calves raises
2 working sets failure and 2 bounce sets

seated calves
2 working set - went heavy- fuking killed me, couldn't walk

leg press calves raises
2 working sets- higher end rep range heavy weight with spot

inner thighs started to rub against each other again and chaff,

stretching hips out and been using some old methods which I will write about soon.

All my over head lifts are through the roof and given me some new growth which is hard at my size,

shoulder still hurts, torn cuff isn't good but my stabilizing muscles are helping

[Hazard]

I've been using 4g of beta alanine(2scoops) on w/o days too! Going to get albuterol - for pre w/o of ephedrine(but hear Albut is a cleaner stim if that makes sense?!

[RaginCajun]

Legs serious session, heavy intense and fast pace warm up on leg ext hack squats 3 warm up sets 1 working set to failure - really hit PB so it was just a straight set to leg tremble and a slight spot. Squats 2 warm up sets 1 working set - heavy PB again straight et to failure and arse to floor, no back issues leg ext 2 working sets - failure leg curls 2 working to failure standing calves raises 2 working sets failure and 2 bounce sets seated calves 2 working set - went heavy- fuking killed me, couldn't walk leg press calves raises 2 working sets- higher end rep range heavy weight with spot inner thighs started to rub against each other again and chaff, stretching hips out and been using some old methods which I will write about soon. All my over head lifts are through the roof and given me some new growth which is hard at my size, shoulder still hurts, torn cuff isn't good but my stabilizing muscles are helping

Nice work big guy!

Congrats on the PB!

Get you some Boudreaux's butt paste for the chaffing.

[NACH3]

Exactly! Lmao

Fueling up for legs or chest session(shoulder is feeling ok after MP) we'll see, I've got both w/o's w/me

[kelkel]

I've been using 4g of beta alanine(2scoops) on w/o days too! Going to get albuterol - for pre w/o of ephedrine(but hear Albut is a cleaner stim if that makes sense?!

No clue about any of that stuff. Coffee works for me.

[NACH3]

No clue about any of that stuff. Coffee works for me.

It's just the stuff hat makes you tingle and hot(helps w/focus or that could be in my head)

Need like a triple shot if espresso for coffee(or looking into Albuterol)... For pre-w/o(Jimmy likes it and I don't know if ephedrine would be to much) not trying to lose weight - may take a look into TNE?!

[almostgone]

No clue about any of that stuff. Coffee works for me.

Same here. I've been putting 3 heaping spoonfuls in my shake.

[almostgone]

Legs

serious session, heavy intense and fast pace

warm up on leg ext

hack squats
3 warm up sets
1 working set to failure - really hit PB so it was just a straight set to leg tremble and a slight spot.

Squats
2 warm up sets
1 working set - heavy PB again straight et to failure and arse to floor, no back issues

leg ext
2 working sets - failure

leg curls
2 working to failure

standing calves raises
2 working sets failure and 2 bounce sets

seated calves
2 working set - went heavy- fuking killed me, couldn't walk

leg press calves raises
2 working sets- higher end rep range heavy weight with spot

inner thighs started to rub against each other again and chaff,

stretching hips out and been using some old methods which I will write about soon.

All my over head lifts are through the roof and given me some new growth which is hard at my size,

shoulder still hurts, torn cuff isn't good but my stabilizing muscles are helping

Hell of a session, Marcus! Calves out to be trashed after that and Congrats on the squatting.

[NACH3]

Chest - very intense left nothing at all(watched those vids clarcky posted +, I was ready to rock)

Warm ups stretching SMR RCs(doing more strengthening) seated laterals cables to get blood going

1. Incline BB smith - 4 feelers 1w 6 DD 3/2 DROP 3 paused all reps

2. Flat DB Press - new weight after incline) - 2 feelers 1w 6 DD 4/3 can bump up maybe next time...

3. Flat flies(new weight) - 1w 7-8 DD 5/3-4 will bump up too but really great feeling w/that weight - slightly higher reps)

4. Incline flies - 1w 6 DD 4/2-3

5. Pec dec(I was shot by this time) but got 3w to failure(6-12 rep range)

Weights done in 42min - my feeler sets us what takes the longest - once my working sets start its so much more fast and intense - but feelers are key to that working set weight - pumped to max

Pic at top is a back shot I tried to get w/out flexing


This one - same no flexing... But today!

[clarky.]

Chest - very intense left nothing at all(watched those vids clarcky posted +, I was ready to rock)

Warm ups stretching SMR RCs(doing more strengthening) seated laterals cables to get blood going

1. Incline BB smith - 4 feelers 1w 6 DD 3/2 DROP 3 paused all reps

2. Flat DB Press - new weight after incline) - 2 feelers 1w 6 DD 4/3 can bump up maybe next time...

3. Flat flies(new weight) - 1w 7-8 DD 5/3-4 will bump up too but really great feeling w/that weight - slightly higher reps)

4. Incline flies - 1w 6 DD 4/2-3

5. Pec dec(I was shot by this time) but got 3w to failure(6-12 rep range)

Weights done in 42min - my feeler sets us what takes the longest - once my working sets start its so much more fast and intense - but feelers are key to that working set weight - pumped to max

Pic at top is a back shot I tried to get w/out flexing


This one - same no flexing... But today!

Nice session there nach. You really really have made so much progress mate well done (big prick )

[clarky.]

Ok guys did shoulders quick session in and out.

Pre ex seated side raises

Seated db side raises 1 working+rp 1 drop

Rev db fly 1 working+rp 1 drop Done face down on a bench

Rev fly cable 1 working 1 drop One side at a time

Cable side raises 1 working 1 drop + 2neg a side

Seated db press 2 working 1 drop

and done. No cardio the day guys a really could no be fvcked lol.

[NACH3]

Nice session there nach. You really really have made so much progress mate well done (big prick )

Thank you, clarky! Just tryin to stick w/you Big Guys !!!!!

[clarky.]

https://youtu.be/s34qY-QqNtE

The man will always be a legend in our sport always.

[kelkel]

Looking great Nach! Keep it up.

[NACH3]

https://youtu.be/s34qY-QqNtE

The man will always be a legend in our sport always.

Imo - the best all round physique ever(not to overboard) and at that time his waist(30-31") w/a 58" chest(some V) arms were SICK!

It seems he was a high rep guy... I've read various things on this?? I know his split was 6 on 1off - chest/back, shoulders bis/tris, legs... Repeat - I have the Arnold Encyclopedia to modern BBing and it's a great book story - covering him from 16yrs of age I believe(or 18)... UNRIVALED IMO! Especially in his day w/what he had(sprinkle d-Bol on his breakfast) lol

[NACH3]

Looking great Nach! Keep it up.

Thx Kel! This forum and Diary has changed my whole outlook on not only lifting but life! It's been a blessing!

[Sfla80]

Nach have to back clarky up here. Great job and especially the big prick part .

[Sfla80]

Back tonight....followed suit with 2 scoops before hand lol.

Strecthing...tried the holding lats and bending....felt great. Forget who said to do this...AG?

Close grip pull downs. 2 warms 1 feel 2w DD held the last reps long as I could. Don't think it was 10 secs but got it.

Low pully hammer 1 feel 2 w one drop

High pully 2 w 1 drop

Smith bent over rows reverse grip. 2 w

Super set wide grips into standing lat pull downs. 2 w

Felt strong...but really bloated. Diet has really slacked trying to keep the prego wife happy lol.

[NACH3]

Nach have to back clarky up here. Great job and especially the big prick part .

Hahaha thx brother!