**Marcus's HIT Dungeon**

[itsmybody]

Sure, I'm hoping to get a session today... I'll take a pic of em at the gym.... Or I'll start looking online... It's a killer - I'll definitely try and get it up today, if not tomorrow for sure!

Thank you!

[marcus300]

Had to take a muscled relaxer to day after legs and also I am extremely stressed out due to various reason. Feeling really good and i'm chilled

[RaginCajun]

Had to take a muscled relaxer to day after legs and also I am extremely stressed out due to various reason. Feeling really good and i'm chilled

Need me to send a new gimp your way?

[clarky.]

Ok did tri' yesterday good session

Lying db ex 1 working DD

One are rev pd 1 working +rp 1drop

Straight bar pd 1 working DD ** new weight**

Behind head tri ex cable 1 working DD

Cardio 15 min done.
I was in a hurry so not much cardio tri's were fv ked burning and full good session.

[uhit]

First gym session today post acl tear. The awkwardness of going to the gym with crutches and the difficulty of loading a barbell with weights/getting new dumbells after each set was very very discouraging.

Managed a chest session and for the first time I had a spotter (pretty much required for me now) spotting me on the bench press. Needless to say, having only experimented with drop sets and never any forced negative/forced reps... it was painful to say the least.

Did the following:

Flat+Incline Bench Press 5x10/10/8/8/8 (same for incline as well)
Seated Pec Deck 3x12/10/6 (very slow negatives)
Dips 2xfailure

Not the amount of volume that I am used to, nor did I lift as heavy as I would of liked on the lifts purely because I can only bend my left leg as the other has a lovely cast on it making it hard to 'balance', so to speak.
Again, would like to express my thanks to Marcus and everyone else who's active within the thread. Alot of inspiration to be found here and I'm currently on page 40 of the diary. Excellent reading material. Maybe publish a book?

[Hazard]

UPDATE:

Push ups: 56
Sit ups: 40
Pull ups: 7
1 mile run: 7:22

Aced my fitness test :-)

[NACH3]

UPDATE:

Push ups: 56
Sit ups: 40
Pull ups: 7
1 mile run: 7:22

Aced my fitness test :-)

Awesome! That's a good mile for a guy your size - shit man great job!

[Sfla80]

UPDATE:

Push ups: 56
Sit ups: 40
Pull ups: 7
1 mile run: 7:22

Aced my fitness test :-)

7:22 damn!

[NACH3]

Had to take a muscled relaxer to day after legs and also I am extremely stressed out due to various reason. Feeling really good and i'm chilled

Glad your chilled . I Hope the stress relieves itself ASAP! Great w/o's posted up Big Man!

[NACH3]

7:22 damn!

Thats what I'm sayin!!! Those ellipticals are not accurate on how far you've ran etc - I've always had much higher mile runs on the tread mill rather than running a real mile...

[itsmybody]

UPDATE: Push ups: 56 Sit ups: 40 Pull ups: 7 1 mile run: 7:22 Aced my fitness test :-)

Well done! Now back to the good stuff (crackin that whip over here) no seriously that's awesome...the word 'fitness test' still brings back high school nightmares almost 25 years later.

[NACH3]

Thank you!

@itsmybody

This is the reclined shoulder press that I'll use facing the incline(so reverse what she's doing in pic) - it's plate loaded and gives you that parallel plane when facing the in... Hits the rears and caps nicely!

http://www.bodybuilding.com/exercise...ale/l/74_1.jpg

This is the closest I can find(it's like a MP) but instead of hitting the front delts hard they'll hit the rears facing in(and if you see a machine that has even more of an decline(when sitting in it regularly then that to will give the same result - as well as any of the Hammer strength machines) and you'll know by feel if you can face in(reverses style or not) hope this helps - if you have any other ?'s I know Hazard uses the hammer strength one as well

[Hazard]

Thanks fellas


I was by far the biggest guy there lol. I wish I coulda done more pull ups but I really didnt train for those.

The mile was hard as shit lololol. I sprinted the last 100 yards or so. There were guys who gave up, some gave up on the pull ups. Everyone was cool tho..... A lot of ex military guys. For the most part they all did well

[NACH3]

Thanks fellas


I was by far the biggest guy there lol. I wish I coulda done more pull ups but I really didnt train for those.

The mile was hard as shit lololol. I sprinted the last 100 yards or so. There were guys who gave up, some gave up on the pull ups. Everyone was cool tho..... A lot of ex military guys. For the most part they all did well

Your pulling a lot of weight for pull ups too, Haz lol!

Hey check out that link I showed itsmybody - it's the machine version of the hammer strength we were discussing yesterday facing in tho(or reversed)

[Sfla80]

Here you go IMB and nach....

[Sfla80]

Legs yesterday

Strecthing

Leg press super set wide to close stance 2 warms, 1 feel, 2 working, one drop. Rep range was 6 wide 3-4 close. Those close were tuff. Inner thighs were killing me. When done with this was already soaked in sweat lol.

Reverse V-SQUAT 1 feel, 2 working 1 drop

Extensions 2 working DD

Curls 2 working 1 drop

Seated calves (also did a few calves on my warm and feel sets on leg press)

[NACH3]

Here you go IMB and nach....

That's the same thing I posted for her(just couldn't find someone actually facing it) lol - thx Sfla! That'll make it easier for her! Lol - plus I was going to have someone video tape me doing them later

[NACH3]

Legs yesterday

Strecthing

Leg press super set wide to close stance 2 warms, 1 feel, 2 working, one drop. Rep range was 6 wide 3-4 close. Those close were tuff. Inner thighs were killing me. When done with this was already soaked in sweat lol.

Reverse V-SQUAT 1 feel, 2 working 1 drop

Extensions 2 working DD

Curls 2 working 1 drop

Seated calves (also did a few calves on my warm and feel sets on leg press)

Sfla, how do you like the reverse Vs as opposed to reverse hacks?? I like to switch em up maybe every other session... B/c I'll do Vs or Hacks(reverse or reg or both sometimes) - just trying to figure out how to get these legs growing BIGGER! I'm toying w/my rep range(as I've been going heavy for a while now, seeing if certain exercises need slightly higher rep range... Or just keep shocking em(use all rep ranges)... But definitely HIT style...

[Sfla80]

Sfla, how do you like the reverse Vs as opposed to reverse hacks?? I like to switch em up maybe every other session... B/c I'll do Vs or Hacks(reverse or reg or both sometimes) - just trying to figure out how to get these legs growing BIGGER! I'm toying w/my rep range(as I've been going heavy for a while now, seeing if certain exercises need slightly higher rep range... Or just keep shocking em(use all rep ranges)...

Honestly nach never did reverse hacks. Think it was u me and haz talking bout them awhile back, and both of you were saying u do hacks. But when we posted the machine it was the vsquat to me lol.

Tell you what I'll try hacks out next week and see how they go.

Marcus always told me vsquat was great for adding size to my legs.

[NACH3]

Honestly nach never did reverse hacks. Think it was u me and haz talking bout them awhile back, and both of you were saying u do hacks. But when we posted the machine it was the vsquat to me lol.

Tell you what I'll try hacks out next week and see how they go.

Marcus always told me vsquat was great for adding size to my legs.

Yeah I agree I do love the V Squat & anything that man says I'll listen lol... I've always done my reverse's on hacks(not reverse Vs - but have seen it done more on that machine than the hack) but I'm going to give them a try too! It looks more comfortable too lol - but I'll be throwing them both in there now(this is one of the best parts of this thread - we all help and guide each other) and the amount of exercises is endless

[Sfla80]

Yeah I agree I do love the V Squat & anything that man says I'll listen lol... I've always done my reverse's on hacks(not reverse Vs - but have seen it done more on that machine than the hack) but I'm going to give them a try too! It looks more comfortable too lol - but I'll be throwing them both in there now(this is one of the best parts of this thread - we all help and guide each other) and the amount of exercises is endless

Definitely agree there nach....

For instance those underhand front raises are a regular part of shoulder day for me now.

[itsmybody]

Here you go IMB and nach.... <img src="http://forums.steroid.com/attachment.php?attachmentid=158040"/>

Ooooo ahhhhhhhh, yes...now can not wait!!!

[itsmybody]

@itsmybody This is the reclined shoulder press that I'll use facing the incline(so reverse what she's doing in pic) - it's plate loaded and gives you that parallel plane when facing the in... Hits the rears and caps nicely! http://www.bodybuilding.com/exercise...ale/l/74_1.jpg This is the closest I can find(it's like a MP) but instead of hitting the front delts hard they'll hit the rears facing in(and if you see a machine that has even more of an decline(when sitting in it regularly then that to will give the same result - as well as any of the Hammer strength machines) and you'll know by feel if you can face in(reverses style or not) hope this helps - if you have any other ?'s I know Hazard uses the hammer strength one as well

Got It! May need to go ahead and do delts tomorrow even though had planned on trying to only do them once a week this month...it's like being a kid in a candy store when you find something new to try. Thank You!

[NACH3]

Definitely agree there nach....

For instance those underhand front raises are a regular part of shoulder day for me now.

Yup me too - Bio turned me on to them! And they're great - I feel since switching over from reg front raises(which Ill still throw in at the higher rep range) but I feel my shoulders are rounding/and shaping up better!

I really like em too... You try em w/the EZ BAR? I'll use both straight and EZ but the EZ BAR - I seem to have more control(if that makes sense - especially on negative) maybe b/c of my ROM...

[itsmybody]

Yeah I agree I do love the V Squat & anything that man says I'll listen lol... I've always done my reverse's on hacks(not reverse Vs - but have seen it done more on that machine than the hack) but I'm going to give them a try too! It looks more comfortable too lol - but I'll be throwing them both in there now(this is one of the best parts of this thread - we all help and guide each other) and the amount of exercises is endless

Completely on board on this one too.

[Sfla80]

Yup me too - Bio turned me on to them! And they're great - I feel since switching over from reg front raises(which Ill still throw in at the higher rep range) but I feel my shoulders are rounding/and shaping up better!

I really like em too... You try em w/the EZ BAR? I'll use both straight and EZ but the EZ BAR - I seem to have more control(if that makes sense - especially on negative) maybe b/c of my ROM...

I have done ez bar, small straight bar, and last week I belive it was I tried dbs

I like the bars much better. Have only.done ez bar once though...so can't say I have a preference yet. Will hot them Monday...

Also nach was gonna ask...anyway you can re post one of your arm routines....looking for a change...and want to.implent more super setting which I know u always do.

[Hazard]

Your pulling a lot of weight for pull ups too, Haz lol!

Hey check out that link I showed itsmybody - it's the machine version of the hammer strength we were discussing yesterday facing in tho(or reversed)

I just woke up from a nap lol

Took the little one to a sprinkler park after my fitness test and when I got back I passed the eff out.

All the mental stress of that damn thing is finally gone lol. You guys have no idea how relieved I am. Now I hafta go through a series of interviews and hope I get the scholarship for training.

[NACH3]

I just woke up from a nap lol

Took the little one to a sprinkler park after my fitness test and when I got back I passed the eff out.

All the mental stress of that damn thing is finally gone lol. You guys have no idea how relieved I am. Now I hafta go through a series of interviews and hope I get the scholarship for training.

Yeah that mental part is soo draining! I can only imagine how stressful it all can be! I know what Ya mean - no matter how well I know something - sometimes/mostly Im not a good test taker - hate that when you know it & fvk up lol

Best of luck, Haz and you'll be fine! we all(I know I do this) are our own worst critique(especially in this industry) - idk what exactly your talking about(work wise) but it sounds fitness related(obviously) so w/your knowledge in this field being at a super high level - I/we all know you'll be fine!

[NACH3]

I have done ez bar, small straight bar, and last week I belive it was I tried dbs

I like the bars much better. Have only.done ez bar once though...so can't say I have a preference yet. Will hot them Monday...

Also nach was gonna ask...anyway you can re post one of your arm routines....looking for a change...and want to.implent more super setting which I know u always do.

Sure man - I've been suppersetting but not as much(I like cable curls suppersetted w/reverse curls lately - and have been really concentrating on CCs off of the back of an incline - letting Gravity take control of the eccentric pat of lift so it's under tension at all times really!

Lemme know what you'd like to work on and maybe we can both get some ideas - more the merrier lol - plus I want to start working on l the outside part of tri(not the long head(not the triceps bracchi - long head) but I think it's the short head - if holding arm straight out that head lol)... When are you doing arms next? Lemme know what you've been doing - and we'll figure out a good plan of attack!

[Sfla80]

Sure man - I've been suppersetting but not as much(I like cable curls suppersetted w/reverse curls lately - and have been really concentrating on CCs off of the back of an incline - letting Gravity take control of the eccentric pat of lift so it's under tension at all times really!

Lemme know what you'd like to work on and maybe we can both get some ideas - more the merrier lol - plus I want to start working on l the outside part of tri(not the long head(not the triceps bracchi - long head) but I think it's the short head - if holding arm straight out that head lol)... When are you doing arms next? Lemme know what you've been doing - and we'll figure out a good plan of attack!

Tomorrow morning lol....

Height for bis...

And the tris probably same outside head. The horse shoe will come back once I drop some bf.

[kelkel]

UPDATE:

Push ups: 56
Sit ups: 40
Pull ups: 7
1 mile run: 7:22

Aced my fitness test :-)

Outstanding!

[RaginCajun]

Thanks fellas I was by far the biggest guy there lol. I wish I coulda done more pull ups but I really didnt train for those. The mile was hard as shit lololol. I sprinted the last 100 yards or so. There were guys who gave up, some gave up on the pull ups. Everyone was cool tho..... A lot of ex military guys. For the most part they all did well

Congrats Haz!

DSM would be proud!

[kelkel]

@AG. Here's the pic you asked for. This is how I set my smith up for supported machine rows. Walk up the bench and set the very top of the pad just below your chest and go to work. Experiment with different foot positions to avoid leg drive. It's also a perfect exercise for RP's.....

[NACH3]

Tomorrow morning lol....

Height for bis...

And the tris probably same outside head. The horse shoe will come back once I drop some bf.

Hey Sfla,

I've been trying to concentrate on my peaks for bis - and shear size/& thickness for tris and usually the cuts follow)....

BB curls I go a little wider than shoulder width(hits the inside head better(or for you incline DB curls)
CC off back of bench
Preachers(I'll end w/these or CCs
Supperset close grip cables and reverse curls/close grip EZ bar(I've not used this in a while)
One arm stuff is great w/DB so you can force your own reps
hmer curls(I feel these shape the bi and the different heads of arm)

Tris
French curls(skull crushers) - outside head+
Behind head DB press
Close grip bench
Pushdowns(various grips - ropes(outside head) V grip straight bar) reverse grip*
Lying elbows in double tri extensions(it hamner strength has its version)
Kickbacks
Cables one arm - various grips
You can supperset it/them however you want to pick exercises where your not using power(close grip for ex I wouldn't unless I pre exhausted my tris then I would to finish em off at the very end) skull crushers w/one arm extensions(elbows in or across body) etc use your imagination I do lol

Anyone else care to join in we're both trying to hit the short head of tris(I'd like mine flairing out the side from straight ahead) and thickness on bicep w/hieght(peaks) thx

[Sfla80]

Hey Sfla,

I've been trying to concentrate on my peaks for bis - and shear size/& thickness for tris and usually the cuts follow)....

BB curls I go a little wider than shoulder width(hits the inside head better(or for you incline DB curls)
CC off back of bench
Preachers(I'll end w/these or CCs
Supperset close grip cables and reverse curls/close grip EZ bar(I've not used this in a while)
One arm stuff is great w/DB so you can force your own reps
hmer curls(I feel these shape the bi and the different heads of arm)

Tris
French curls(skull crushers) - outside head+
Behind head DB press
Close grip bench
Pushdowns(various grips - ropes(outside head) V grip straight bar) reverse grip*
Lying elbows in double tri extensions(it hamner strength has its version)
Kickbacks
Cables one arm - various grips
You can supperset it/them however you want to pick exercises where your not using power(close grip for ex I wouldn't unless I pre exhausted my tris then I would to finish em off at the very end) skull crushers w/one arm extensions(elbows in or across body) etc use your imagination I do lol

Anyone else care to join in we're both trying to hit the short head of tris(I'd like mine flairing out the side from straight ahead) and thickness on bicep w/hieght(peaks) thx

Thanks nach....at work about to get my ass kicked. I'll report back tomorrow lol

[mussina123]

Love this thread... seeing people killing it day in and day out.. helps me stay on track when I'm feeling like a bish...

[Hazard]

Yeah that mental part is soo draining! I can only imagine how stressful it all can be! I know what Ya mean - no matter how well I know something - sometimes/mostly Im not a good test taker - hate that when you know it & fvk up lol

Best of luck, Haz and you'll be fine! we all(I know I do this) are our own worst critique(especially in this industry) - idk what exactly your talking about(work wise) but it sounds fitness related(obviously) so w/your knowledge in this field being at a super high level - I/we all know you'll be fine!

I can't mention it on the open forum for obvious reasons :-p

[NACH3]

Hey fellas what's your take on using fat bars for anything arm related - is this really a game changer or not really? I'm curiius I've seen a few videos yhat support this idea w/either a fat bar(and my gym doesn't have one unless it's in the back w/the 150s I found out (something to work towards) or fat grips(pads that go over s reg O Bar - I do know fatter bars are better for building forearms up - just asking for feedback....

[almostgone]

@AG. Here's the pic you asked for. This is how I set my smith up for supported machine rows. Walk up the bench and set the very top of the pad just below your chest and go to work. Experiment with different foot positions to avoid leg drive. It's also a perfect exercise for RP's.....

Many thanks, Kel! Saved the pic to my phone. I believe I was too low on the bench and turning it into a rear delt exercise. Will have another run at these next back day.

[almostgone]

Slept great today. Headed to the shop for some cardio. Legs coming up later today.