**Marcus's HIT Dungeon**

[NACH3]

Arms - so full of blood - pumped to max

Stretching R/C ex SMR abs

1. Lying DB ext - 3 feelers 1w + RP DD

2. BB Curls -(will bump weight up) 2 feelers 2w + RP(on sec W) DD

3. Close grip(smith) - still able to push 3 plates aside for reps 3 feelers 1w TD

4. DB alt curls - 1 feeler 1w DD

5. Tri pushdowns(horseshoe grip) - 1w + RP DD

6. Cable curls(close grip) - 2w DD
Suppersetted
7. Rope pushdowns - 2w DD

8. One arm hammer strength Preachers - 1w DD SUPPERSETTED w/weighted dips

Absolutely crushed them today! Felt great - really had a great Mind/muscle connection(seems if I watch a couple videos(YouTube) it really helps)

[zempey]

I hear ya Haz, I weighed in at 269 and have a bumb knee, no ruinning for this old fuk.

[Brett N]

Had a back session yesterday guys it was great first time using a hammer strenth fvcking killed it

Hammer strenth 1 working +rp DD

Did back also today. What exactly is Hammer Strength? Looked it up and all I got was different lifts on a Hammer Strength machine which I have never seen.

[Bodacious]

Arms - so full of blood - pumped to max

Stretching R/C ex SMR abs

1. Lying DB ext - 3 feelers 1w + RP DD

2. BB Curls -(will bump weight up) 2 feelers 2w + RP(on sec W) DD

3. Close grip(smith) - still able to push 3 plates aside for reps 3 feelers 1w TD

4. DB alt curls - 1 feeler 1w DD

5. Tri pushdowns(horseshoe grip) - 1w + RP DD

6. Cable curls(close grip) - 2w DD
Suppersetted
7. Rope pushdowns - 2w DD

8. One arm hammer strength Preachers - 1w DD SUPPERSETTED w/weighted dips

Absolutely crushed them today! Felt great - really had a great Mind/muscle connection(seems if I watch a couple videos(YouTube) it really helps)

Hey NACH what does the DD stand for? I know RP is rest pause. Thanks man.

[Sfla80]

Hey NACH what does the DD stand for? I know RP is rest pause. Thanks man.

Double drop

[NACH3]

Thx Sfla man - TD = triple drop - though I didn't do any of those today

[Bodacious]

Thanks

[hawk14dl]

I'm dying over here. Not lifting. . I don't even know what to do.

I'm feeling pretty refreshed, i may have a session tomorrow.

[almostgone]

I'm dying over here. Not lifting. . I don't even know what to do.

I'm feeling pretty refreshed, i may have a session tomorrow.

Go for it, Hawk. You'll probably feel better!

[almostgone]

Off work until Sat. morning. Will get in an arm lift early in the morning. Shot day and deep tissue massage tomorrow.

[kelkel]

Ok, had a good leg workout today. Took the day off from squats. In the shower a while after the workout I'm going through it in my head and realized I totally forgot to do hamstrings. WTF. Dipshit moment. How's that even happen.

Guess what I'm doing tomorrow?

[almostgone]

... after the workout I'm going through it in my head...

Guess what I'm doing tomorrow?

Thought I was the only one that replayed their lifting sessions and I'm guessing tomorrow is either hams or cardio. I'm thinking probably hamstrings?

[kelkel]

Thought I was the only one that replayed their lifting sessions and I'm guessing tomorrow is either hams or cardio. I'm thinking probably hamstrings?

The cardio things not on my agenda. Unless you count the steps down to the dungeon.

[almostgone]

The cardio things not on my agenda. Unless you count the steps down to the dungeon.

Yes sir, that is correct. Steps = stepper.

[marcus300]

Ok, had a good leg workout today. Took the day off from squats. In the shower a while after the workout I'm going through it in my head and realized I totally forgot to do hamstrings. WTF. Dipshit moment. How's that even happen.

Guess what I'm doing tomorrow?

That's your age, its happening to my dad




cvnt

[Roger11]

Crumbed lamb chops, 600grams potato and salad for my next meal. Cooking as i type.

Trying to get calories in. Harder then i remember last bulk 2013 lol.

Started anadrol today. Should be good.

[Roger11]

Marcus, or anyone else, you ever used or use T3 during a bulk? Benefits?

cheers

[almostgone]

Mixing up a shake and will head to the shop for an arm session in a half hour roughly. This will be my last lift before I do a pullback for one rotation of body parts.

Just finished watching Giants of Iceland. Beautiful country. My stupid thick blood would love the temperatures.

[clarky.]

Am back fellas hahaha happy days .
Back to it the mora guys no nrg the day did a lot of driving so just going to rest and eat lol.

[Hazard]

That's your age, its happening to my dad

cvnt

Lmfao

[GirlyGymRat]

A 9:00 mile is a 7.0 or 7.5 on a treadmill at 1.0% incline. It's like a friggin sprint!

It's only a mile. That's what I focus on. It is a bit mental for me since I really dislike running.

That guy at my gym that looks like your bro also runs on treadmill. He looks awkward next to the lean marathon skinny types.

[Hazard]

It's only a mile. That's what I focus on. It is a bit mental for me since I really dislike running.

That guy at my gym that looks like your bro also runs on treadmill. He looks awkward next to the lean marathon skinny types.

Lmfao that's how I feel.... Awkward

[Bio-Active]

Leg press 4 sets inside stance and 4 sets outside each set to fail and the forced 6 more reps

Leg ext

Leg curls

Calf raises

Wall sits

Lunges

40 minutes cardio and done

[almostgone]

OK, really good arm session this morning and just got my shot so I'm feeling pretty good. Deep tissue massage coming up in about an hour.

Seated d'bell curls-2 w/u, Work-8,drop,4,drop,3-3+reps.
Incline d'bell curl-2 w/u, Work-5,drop,2+ reps,drop,3+ reps- 2+ reps per arm.
D'bell preacher curls off back of incline bench-Work-7,drop,4+ reps-2+ reps and 6 cheat reps with slow neg per arm.
Pinwheels- 15 slow reps
Triceps press down w/ horseshoe handle-2 w/u, Work-7,drop,5,drop,4+. Getting more reps with these.
Close grip Smythe-1 w/u, Work-7+,drop,3-3+ reps
D'bell skulls-Work-9,drop,5,drop,5. New weight on these.
Biceps stretching off of a high bar for a long 45 count.

OK guys, this was the 4th rotation that I have been working the upper end of the rep range, trying for a lot of blood flow, and doing my biceps stretching. The wife helped me measure my arms post lift when I started this a month ago and then again post lift today. I've picked up a 1/2 inch on my left arm and 3/4 inch on my right arm over where I was 4 weeks ago so it sounds like the stretching is allowing more blood flow and is opening up the fascia somewhat. I still lack peaks so I may start occasionally start rotating in close grip EZ curls as they used to really hit the long head well for me.
Will be on pullback lifts now for one rotation of parts and already kinda wound up for this next HIT blast coming up. Plan to go back with this same lifting scheme next time since I am seeing a bit of progress, just not enough to suit me.

43 minutes.

Will post up a shout out after my massage.

[almostgone]

Leg press 4 sets inside stance and 4 sets outside each set to fail and the forced 6 more reps

Leg ext

Leg curls

Calf raises

Wall sits

Lunges

40 minutes cardio and done

Hell of a session, Bio.

[marcus300]

OK, really good arm session this morning and just got my shot so I'm feeling pretty good. Deep tissue massage coming up in about an hour.

Seated d'bell curls-2 w/u, Work-8,drop,4,drop,3-3+reps.
Incline d'bell curl-2 w/u, Work-5,drop,2+ reps,drop,3+ reps- 2+ reps per arm.
D'bell preacher curls off back of incline bench-Work-7,drop,4+ reps-2+ reps and 6 cheat reps with slow neg per arm.
Pinwheels- 15 slow reps
Triceps press down w/ horseshoe handle-2 w/u, Work-7,drop,5,drop,4+. Getting more reps with these.
Close grip Smythe-1 w/u, Work-7+,drop,3-3+ reps
D'bell skulls-Work-9,drop,5,drop,5. New weight on these.
Biceps stretching off of a high bar for a long 45 count.

OK guys, this was the 4th rotation that I have been working the upper end of the rep range, trying for a lot of blood flow, and doing my biceps stretching. The wife helped me measure my arms post lift when I started this a month ago and then again post lift today. I've picked up a 1/2 inch on my left arm and 3/4 inch on my right arm over where I was 4 weeks ago so it sounds like the stretching is allowing more blood flow and is opening up the fascia somewhat. I still lack peaks so I may start occasionally start rotating in close grip EZ curls as they used to really hit the long head well for me.
Will be on pullback lifts now for one rotation of parts and already kinda wound up for this next HIT blast coming up. Plan to go back with this same lifting scheme next time since I am seeing a bit of progress, just not enough to suit me.

43 minutes.

Will post up a shout out after my massage.

Holy fuking hell that's great news and well done, sounds like you have started growth that's amazing and big size increase in such a short period of time. Use this to your advantage and push even harder mate. Try pinning your outer head with your trt aswell and train them straight after

Almostgone big guns

[marcus300]

Marcus, or anyone else, you ever used or use T3 during a bulk? Benefits?

cheers

Yes I have, I use to do it often. No major benefit but kept things in trim more easier.

[NACH3]

AG - that's fvkin INCREDIBLE! To pick up that much size im 4wks is simply awesome! Congrats on all the hard work - it's nice to see & for us to hear.
I'm sure your ecstatic - the higher rep range worked out well for you! Glad to hear the good news Big Guy!

[kelkel]

That's your age, its happening to my dad

cvnt

I had something mean to say but I forgot it. Fvcker

[marcus300]

I had something mean to say but I forgot it. Fvcker

This might help tw4t

https://www.dementiafriends.org.uk/

[kelkel]

This might help tw4t

https://www.dementiafriends.org.uk/

I remember now. Dick.

[marcus300]

I remember now. Dick.

Not a problem moron

[marcus300]

Back today

Close grip pulldowns
3 warm up sets
1 working set to failure

BB bent over rows
2 feel sets
1 working set to failure

one arm db rows
1 feel set
1 working set to failure

seated low pulley, close grip
2 feel
1 working set

underhand hammer strength pulldowns
2 working sets to failure


A lot of stretching and on all exercises hit more weight, brought my rep range down to mid range but strict.

[almostgone]

Now that was a much needed massage. Back feels huge and the blood is really flowing.

[RaginCajun]

Now that was a much needed massage. Back feels huge and the blood is really flowing.

I need one bad, still have that wee niggle in my trap/shoulder/neck/back

[kelkel]

Not a problem moron

See, you're getting to know me.

[almostgone]

I need one bad, still have that wee niggle in my trap/shoulder/neck/back

It is really helping me, RC. When I started w/ the deep tissue work, I had a lot of adhesion in lower back/upper glute and very poor circulation in that area as it stayed pretty much in a spasm or just plain locked up.
Plus this girl is cuter than a newborn litter of pups, so that's a huge plus!

[clarky.]

Did back also today. What exactly is Hammer Strength? Looked it up and all I got was different lifts on a Hammer Strength machine which I have never seen.

Hi Brett it was a hammer strenth lat pull. I should have been a bit clearer lol the guys knew what i was talking about.


http://www.google.co.uk/imgres?imgur...d=0CCEQMygEMAQ

[clarky.]

AG a can see a wee pic of these big fvcking bi's coming soon great job mate.

[mussina123]

Now that was a much needed massage. Back feels huge and the blood is really flowing.

I've always wanted to get a deep massage, I was always skeptical if it was worth the money, according to you sounds like it!