**Marcus's HIT Dungeon**

[NACH3]

I'm hoping! Eating like crazy right now and I've leaned out quite a bit in the last month without being on cycle so I'm real stoked

That's great man! I'm stoked for ya! Sounds like it's going to be a real
Good cycle!! GL my man!! Let's go crush back

[Hazard]

Update from the gym:


Muscle and fitness hers is here for a photo shoot. Craig Richardson is here so I got to BS with him a bit. It's a good day lol

[clarky.]

Had a rest the day i was really needing it back to it the mora guys/girls.

[Hazard]

Back and tri's done. Took 2 scoops of Hyde for this one and now I feel sick as a dog lol

[NACH3]

Back - workin on less exercises - I know I can achieve the same w/less... Sometimes I feel I can keep going(not longer but using more exercises)

Stretching rolling RC ex's(various) abs warmed up the shoulders/and lats(pulldowns)

1. Straight arm lay pulldowns(engage lats to fill em w/blood) - 2w + drop(higher rep range)

2. Wide grip lat pulldowns - 3 feelers 2w 7/5 drop 3 & partials

3. BB bent over rows(new weight) - 3 feelers 1w DD finished w/1w reverse grip

4. Old school T-Bar rows - 2 feelers 2w DD

5. High single arm cables(pronating & supinating grip during movement) 2 feelers 2w drop
Into high pully rows 1w DD

6. Neutral grip hammer strength rows - 2w

7. Rack pulls - (new weight - as I've gotten my form down) 1 feeler 2w drop suppersetted w/weighted hypers 3w higher rep range

Weights done 43min

[clarky.]

Back - workin on less exercises - I know I can achieve the same w/less... Sometimes I feel I can keep going(not longer but using more exercises)

Stretching rolling RC ex's(various) abs warmed up the shoulders/and lats(pulldowns)

1. Straight arm lay pulldowns(engage lats to fill em w/blood) - 2w + drop(higher rep range)

2. Wide grip lat pulldowns - 3 feelers 2w 7/5 drop 3 & partials

3. BB bent over rows(new weight) - 3 feelers 1w DD finished w/1w reverse grip

4. Old school T-Bar rows - 2 feelers 2w DD

5. High single arm cables(pronating & supinating grip during movement) 2 feelers 2w drop
Into high pully rows 1w DD

6. Neutral grip hammer strength rows - 2w

7. Rack pulls - (new weight - as I've gotten my form down) 1 feeler 2w drop suppersetted w/weighted hypers 3w higher rep range

Weights done 43min

Nice session nach

[NACH3]

Nice session nach

Thx Clarky - almost didn't feel it walking in(like you mentioned it's usually the best w/o's)! Enjoy your rest day, mate

[clarky.]

Thx Clarky - almost didn't feel it walking in(like you mentioned it's usually the best w/o's)! Enjoy your rest day, mate

Thanks mate i will am fvcked. I know it's mad eh 9/10 you have a great session when you feel like that.

[Sfla80]

Chest yeaterday...hit some good weight. Lots of cable work too...Shoulders were killing me from Monday still so laid off db work.

[Sfla80]

Can't wait but kinda dreading it lol....can't figure out which one

[energizer bunny]

Can't wait but kinda dreading it lol....can't figure out which one

haha. leg day for me, going to smash it!

[marcus300]

Back - workin on less exercises - I know I can achieve the same w/less... Sometimes I feel I can keep going(not longer but using more exercises)

Stretching rolling RC ex's(various) abs warmed up the shoulders/and lats(pulldowns)

1. Straight arm lay pulldowns(engage lats to fill em w/blood) - 2w + drop(higher rep range)

2. Wide grip lat pulldowns - 3 feelers 2w 7/5 drop 3 & partials

3. BB bent over rows(new weight) - 3 feelers 1w DD finished w/1w reverse grip

4. Old school T-Bar rows - 2 feelers 2w DD

5. High single arm cables(pronating & supinating grip during movement) 2 feelers 2w drop
Into high pully rows 1w DD

6. Neutral grip hammer strength rows - 2w

7. Rack pulls - (new weight - as I've gotten my form down) 1 feeler 2w drop suppersetted w/weighted hypers 3w higher rep range

Weights done 43min

Very clever and great self analysing

[clarky.]

https://youtu.be/hOoj8jPbZdQ

Food food food

[NACH3]

Very clever and great self analysing

Thx Big Man!

[kelkel]

Very clever and great self analysing

Well that's going to go right to his head.

[NACH3]

Well that's going to go right to his head.

Lol nope...

[BG]

Nice! Love the wide grip seated rows but man are they a pain to get in to position for. Then again, I'm not flexible.
Ton of work for rear delts. How many sets?
Low cables for bi's are one of my favorite exercises.

Rears I hit 3 at lower weights. I like to go real slow at the end. On shoulder day I do some heavier dumbbell exercises. LO @ position, I was thinking that day that every time I do them a little different. Do you use straps on any of your rows?

[itsmybody]

Alright guys n gals....Officially on Marcus Diary restriction until next Thursday. Taking a full week off from lifting (trying to listen to body) and all of your sessions are making it even harder to not go. Now onto feeling like a lazy schmuck. This sucks!!!!! Keep it up cause I will be pouring over the thread looking for new combinations and getting all amped up again in 6 days!!!! Oh how will a day be survived without your updates and humor. Hmpfffff.

[kelkel]

Rears I hit 3 at lower weights. I like to go real slow at the end. On shoulder day I do some heavier dumbbell exercises. LO @ position, I was thinking that day that every time I do them a little different. Do you use straps on any of your rows?

Bent overs and shrugs, that's about it. Everything else my grip is fine.

[boz]

No reason that I know mate, I've never been a good sleeper, up every few hours as a normality. It was hot that night on top so that just ruined it. Looking into trying melatonin.

Been on it for years now. 1mg every night does the trick for me. I feel tiny drowsiness when i wake up, shower clean up and a coffee gets me going after that. I guess cause ive adjusted to the drug now i feel minimal side effects.

[almostgone]

Bah, mad at myself. I forgot to set my alarm to lift to lift and overslept. Got home late this morning. After working over this morning, I went and picked up some more d'bells. Think I'm covered for quite some time now.
The guy selling the bells seemed to be a pretty decent fellow. Invited me to come lift with his group sometime. He works for a large firearm dealer here in SC and has a blue Great Dane, so between lifting, firearms, and dogs we had a decent amount of stuff to BS about.
Definitely hit legs tomorrow, already made sure I have my alarm set so I don't screw it up again.

[clarky.]

Great rest day yesterday really needed it. Raring to go today baaaaaack day love it.

AG if you do catch up with these guys go easy on them eh

[marcus300]

Well that's going to go right to his head.

Very true but we haven't told them the secret yet so I wouldn't worry about it

[almostgone]

Great rest day yesterday really needed it. Raring to go today baaaaaack day love it.

AG if you do catch up with these guys go easy on them eh

LOL, this guy was pretty stout. Would be interesting though, if nothing else maybe I could go hang out with his Great Dane.

[marcus300]

Still in my pullback days so not my usual workouts but still intense

Back only today,


Stretches and hangs



Wide D ring pulldowns
3 warm up sets
1 working set to failure - hitting the higher end of my rep range

BB bent over rows
2 feel sets - I am super strong on these and it felt good so I went heavy as possible
1 working set to failure

seat low pulley - wide grip straight bar
2 working sets - higher end of rep range

straight arm pulldowns
2 working sets to failure


1 arm db rows
2 working sets to failure

Hypers to finish

not weighted

[NACH3]

Very true but we haven't told them the secret yet so I wouldn't worry about it

^^ Secret... Wait - what?!?!

Lats/traps/rhomboids & low back are extremely sore! Very productive back day...

? - I really want to try legs - feeling good - got on the V squat the other day light(as Kel said pretty gun shy) - ok to try a leg w/o? Light?!

[Hazard]

^^ Secret... Wait - what?!?!

Lats/traps/rhomboids & low back are extremely sore! Very productive back day...

? - I really want to try legs - feeling good - got on the V squat the other day light(as Kel said pretty gun shy) - ok to try a leg w/o? Light?!

I was scared to lmao. I passed

[NACH3]

I was scared to lmao. I passed

Definitely feel 'those eyes' on me... - ha

[Hazard]

Got delts and traps today


Yesterday got crazy with muscle and fitness at the gym so the NPC usage didnt have much time. Today will be better

Here's a pic of my sister delt while working out yesterday.....

[kelkel]

ok to try a leg w/o? Light?!

Why not? Just go by feel.

[clarky.]

Just going to smash back am well up for this guys/girls i'll report back in a wee bit.

[Hazard]

Headin to the gym for delts and traps..... And the fiancé sends me this pic. It's THE Brontosaurus rib..... My dinner tonight :-)

[NACH3]

Chest - every damn person was doing legs :/ - on a side note(I jumped in on a set of reverse Vs and felt good - will hit em tomorrow)
Stretching RC ex's rolling tennis ball in rears abs

1. Smith flat(same weight but more reps - will bump up) 4 feelers 1w 7-8(3 forces) DD 4/2.5(2 forces)

2. Incline smith - 3 feelers 1w 6(3 forces) DD 3/2 - shifting some decent weight

3. Incline DB flys - 2w 7/5 into presses for a lousy 3-4 reps I was spent

4. Flat DB flys(new weight) - 2w 6/5 into presses - both until o could not move the weight any more

finished w/standing DB flys - 1w + RP + another RP and fvkin fried - it was a screamer of a session - weights done in 40min

[clarky.]

Did back guys it was a fvcking screamer i absolutely fried it. Stretching and wg pd for a warm up.

Wg pd 1 working DD **new weight** over hand

CG PD 1 working TD Just about new weight lol

Seated row 1 working TD. Just about new weight. Under hand grip straight bar

T bar 1 working TD **new weight**

Bent over bb row 1 working DD

Deads 2 working Just below the knee as usual


1 set of hypers

Fried fvcked soaked well pumped swollen great great session.

No cardio

[kelkel]

Nice work guys! Heading down for back and shoulders now!

[Mr.BB]

Headin to the gym for delts and traps..... And the fiancé sends me this pic. It's THE Brontosaurus rib..... My dinner tonight :-)

Could not eat something that black burned... puuffff

Ever heard of cancer

[Hazard]

Could not eat something that black burned... puuffff

Ever heard of cancer

I have.... It's afraid of me. I eat tumors for breakfast

[NACH3]

I have.... It's afraid of me. I eat tumors for breakfast

Lmfao

Looks seared in the outside but I bet juicy as fak on the inside

[clarky.]

I have.... It's afraid of me. I eat tumors for breakfast

Hahahaha it looks fvcking delicious

[Hazard]

Lmfao

Looks seared in the outside but I bet juicy as fak on the inside

It's black from being smoked for hours and hours.... Here's the inside