**Marcus's HIT Dungeon**

[almostgone]

Attachment 158568



Attachment 158569

Hate my back pics...but I am def seeing improvement in separation and size. So I am posting them lmao

also this is the link for the facepulls I did.

https://www.youtube.com/watch?v=rep-qVOkqgk

Quit hating on yourself, man. Looks great to me, Sfla!

[marcus300]

Attachment 158568



Attachment 158569

Hate my back pics...but I am def seeing improvement in separation and size. So I am posting them lmao

also this is the link for the facepulls I did.

https://www.youtube.com/watch?v=rep-qVOkqgk

Looking good my friend nice thickness going on, good separation and muscle density. I like

The video isn't that good imho, the movement targets the rear delts far more than the traps IMHO

[marcus300]

You'll be fine. Remember, it may be something totally unrelated to aas usage and easily corrected.

Found out my doctor has left the practise infact he sold up and that's why my bloods haven't been done until my meds need reviewing. This new doctor hasn't seen me so I don't know how he is going to react but I am going to wear something baggy so I can hide a bit

[Sfla80]

Looking good my friend nice thickness going on, good separation and muscle density. I like

The video isn't that good imho, the movement targets the rear delts far more than the traps IMHO

Thanks marcus....I keep looking for different vids.

[Sfla80]

Quit hating on yourself, man. Looks great to me, Sfla!

Thanks AG

[Hazard]

Found out my doctor has left the practise infact he sold up and that's why my bloods haven't been done until my meds need reviewing. This new doctor hasn't seen me so I don't know how he is going to react but I am going to wear something baggy so I can hide a bit

Lmfao! You.... Hide? Lololol

Shit your better off going in without a shirt so he sees you and then says "ok..... That explains it"

[Hazard]

Havin my preworkout and then killin legs.....


I'm not looking forward to getting sick. Every leg day I crash and wanna puke

[Igifuno]

Get it done brutha. Big wheels.

[Hazard]

Get it done brutha. Big wheels.

[NACH3]

Havin my preworkout and then killin legs.....


I'm not looking forward to getting sick. Every leg day I crash and wanna puke

^^^ right! I actually puked in my mouth after S/S reverse Vs w/smith lunges last wk - AGAIN! LOL

back today - or a rest day - not sure(R should is a lil bothersome atm)... Rears are sore.

So I'm hitting back - all fueled up ready to go...

[Hazard]

Legs done.....


Exactly how I said I was going to feel is how I feel right now. I don't wanna drive home and I feel sick. Like I can't eat.....

[almostgone]

Got in my cardio last night,; chest coming up tonight.

[Sfla80]

Back this morning

Wide grip pull down 3 w 1 f 2w DD

Seated close grip row 1 f 2w DD

Db rows 2w

One arm Tbar machine rows 3 w

High pully hammer super set in smith bent over rows. 2w (lowered weight was struggling back was finished)

Hyper to finish

Added some abs at end

[Joco71]

Found out my doctor has left the practise infact he sold up and that's why my bloods haven't been done until my meds need reviewing. This new doctor hasn't seen me so I don't know how he is going to react but I am going to wear something baggy so I can hide a bit

No hiding for you Marcus!! Unless new doctor is an idiot he should be able to tell hes not not dealing with the average bear.LOL

[kelkel]

I am going to wear something baggy so I can hide a bit

Good luck with that brother! Post a pic of this outfit!

[NACH3]

Back today guys & gals!
Great session - that Deca pump is getting real nice
Stretching RC ex's abs rolling
Warmed up w/wide grip pulldowns 3 feelers and reps to get blood flowing

1. CG pulldowns - 2 feelers 1w DD
Into straight arm pulldowns 4w higher end reps

2. BB Bent over rows(new weight) - 2w DD

3. Old School T-Bar rows(new weight) - 1w 5 DD(same weight) 7/4

4. Single arm DB row(new weight) - 2w

5. Hamner high pully row - 1w TD

6. S/S reverse flys w/cables & DBs - 3w

7. Deads - 3w pyramided up finished w/4 clean reps
Weighted hypers to finish - 2w

Weights done 41 very intense min(had some fans to help me keep intensity even higher - love it

[marcus300]

Good luck with that brother! Post a pic of this outfit!

Well I was going to wear this




Then wear this over it

[NACH3]

BAhahahahahaha fvkin hilarious! That's what you'd hafta wear for em not to see the lumps under your sweatshirt etc lolol

[clarky.]

Just back from doing bi's good session good pain.

Standing db curls 2 working 1 drop. Going to try and bump up next time

Incline db curls 2 working 1 drop. ^^^^^

Db preacher 2 working 4 neg a side. Of the back of incline bench

Seated db hammer curl. 2 working bump up next time

Cable curl. 1 working DD

It was good bi's were full and burning on all ex.

[kelkel]

Attachment 158586
Attachment 158587
Oh well you get the point - I think these pic paint a better picture than the last ones... Lol

The paint would dry better if you were right-side up......

[NACH3]

The paint would dry better if you were right-side up......

Haha I'm sure it would

It opens straight tho right - it does on my iPad lol

[Igifuno]

Back this morning Wide grip pull down 3 w 1 f 2w DD Seated close grip row 1 f 2w DD Db rows 2w One arm Tbar machine rows 3 w High pully hammer super set in smith bent over rows. 2w (lowered weight was struggling back was finished) Hyper to finish Added some abs at end

Chef what kind of progress have you made over the past year? Your current avy looks leagues above the pics when you first started posting in the diary.

[NACH3]

Chef what kind of progress have you made over the past year? Your current avy looks leagues above the pics when you first started posting in the diary.

Posted back pics yesterday! Looks real good! Thick - delts and traps pop!

[kelkel]

Haha I'm sure it would

It opens straight tho right - it does on my iPad lol

Upside down in my world here....

[NACH3]

Upside down in my world here....

sh!t...

[Sfla80]

Chef what kind of progress have you made over the past year? Your current avy looks leagues above the pics when you first started posting in the diary.

Igi!!

Is funny...I have put the size on...muscle bellies are bigger. I'm stronger then ever. Gained a least an inch on arms. But I'm weighing in about the same. I won't lie...diet has not been great so but still.

This thread had changed me for the better for sure man.

I have a bunch of pics on profile....and just posted two back/shoulder pics yesterday.

Thank you btw...

How ya been igi....how's the job? Training? Fam?

[almostgone]

Well I was going to wear this




Then wear this over it

Totally expected the first outfit, but the second caught me off guard!

[almostgone]

Drinking my shake and then headed to get deep into a chest lift. LOL, I hauled off the trash this morning and did a couple of odd and end tasks around the house. Almost overslept, but I was jarred awake by my male mastiff. For some odd reason, he grabbed my welding helmet, bought it back to the bedroom, and plopped it down on the bed beside me. An unusual alarm clock, but functional I guess.

[davidtheman100]

Drinking my shake and then headed to get deep into a chest lift. LOL, I hauled off the trash this morning and did a couple of odd and end tasks around the house. Almost overslept, but I was jarred awake by my male mastiff. For some odd reason, he grabbed my welding helmet, bought it back to the bedroom, and plopped it down on the bed beside me. An unusual alarm clock, but functional I guess.

lol nice

[almostgone]

Went very well tonight. I was determined to drop set or rest pause to complete failure and did just that.
Haz, I did have 1 more position lower on my bench before it hit flat, so I put it there. It definitely works a slightly different area of the pec. My incline working weight was the same as last time, but I lost a couple of reps vs. last time. My flat flyes and flat pressing reps were the same or better, so I will be working the inclines @ this angle for a while. Also, this angle seems better on my wrists?


Broomstick and R/C exercises

Incline flyes-2 w/u, Work- 3+, drop, 2+,drop,3+,drop,3+ - 2+ reps
Incline press-2 w/u, Work-3+, drop,2+,drop,3+,drop,3+ reps.
Flat flyes- 2 w/u, Work,-9+,drop,4+,drop,4+. Will bump this weight up next time.
Flat press- 1 w/u, Work-3+,drop,2+,drop,3+,drop,5+.
Leaning flyes- failure. ~20 reps w/ some very painful/satisfying cramping.


Stayed busy the entire time. If I wasn't lifting, I was grabbing the next set of dumbells or gulping water and air. 34 minutes not including stretches and R/C exercises.

Accidentally scared one of the ladies at work tonight, but it was kind of cool. She turned the corner and looked up and screamed. I asked her was I extra ugly today or something? She said she looked up and all she saw was a wall of work shirt and tattoos. I'm happy.

[clarky.]

Went very well tonight. I was determined to drop set or rest pause to complete failure and did just that.
Haz, I did have 1 more position lower on my bench before it hit flat, so I put it there. It definitely works a slightly different area of the pec. My incline working weight was the same as last time, but I lost a couple of reps vs. last time. My flat flyes and flat pressing reps were the same or better, so I will be working the inclines @ this angle for a while. Also, this angle seems better on my wrists?


Broomstick and R/C exercises

Incline flyes-2 w/u, Work- 3+, drop, 2+,drop,3+,drop,3+ - 2+ reps
Incline press-2 w/u, Work-3+, drop,2+,drop,3+,drop,3+ reps.
Flat flyes- 2 w/u, Work,-9+,drop,4+,drop,4+. Will bump this weight up next time.
Flat press- 1 w/u, Work-3+,drop,2+,drop,3+,drop,5+.
Leaning flyes- failure. ~20 reps w/ some very painful/satisfying cramping.


Stayed busy the entire time. If I wasn't lifting, I was grabbing the next set of dumbells or gulping water and air. 34 minutes not including stretches and R/C exercises.

Accidentally scared one of the ladies at work tonight, but it was kind of cool. She turned the corner and looked up and screamed. I asked her was I extra ugly today or something? She said she looked up and all she saw was a wall of work shirt and tattoos. I'm happy.

Lol funny and nice session mate.

[clarky.]

Bi's are a sore this morning. Might have a rest day the day but if not it will beeeeeeeeee back day

[marcus300]

Shoulders yesterday


RC warm up and stretches

Cybex side lateral machine
single arm
3 warm up sets
1 working set plus 3 drops

rear delt machine
2 feel sets
1 working set plus 2 drops

seat shoulder press
2 feel sets
2 working sets - both to failure last one with 1 rest pause

BB shrugs
2 working sets with triple drop

[Igifuno]

Igi!! Is funny...I have put the size on...muscle bellies are bigger. I'm stronger then ever. Gained a least an inch on arms. But I'm weighing in about the same. I won't lie...diet has not been great so but still. This thread had changed me for the better for sure man. I have a bunch of pics on profile....and just posted two back/shoulder pics yesterday. Thank you btw... How ya been igi....how's the job? Training? Fam?

I'm sure you've decreased your bf along with your progress. Checked out your pics and its awesome to see, after being away, that you're kicking ass.

Been great, job is crazy busy but worth it. Got a Director role so more responsibility and more time away from home. I'm literally gone most every M-F now so that sucks but it is what it is. Training is actually great right now. Eating well and in there 3-4x/wk which I'm happy about. Fam is wonderful, thx for asking man. My baby girl is off to college next week, so that's tough but really cool at the same time.

How's married life? Enjoying it?

[Bio-Active]

Wide grip pull downs



Hammer strength rows



Bent over rows



Close grip pull downs superset rope pulls



30 minutes cardio and done

[Hazard]

Legs are in bits from yesterday's leg day. Lol this morning my fiancé says "you're always crabby the day after leg day....."

Today is a rest day..... I have a double date with my recliner and TV.

Tomorrow is a big day. Ill be doing back n tris in the afternoon and then going to the office of a major supp company with my sis. They want to take pictures of her before her show because she won't have time after.

[kelkel]

going to the office of a major supp company with my sis. They want to take pictures of her before her show because she won't have time after.

Good stuff right there!

[Sfla80]

I'm sure you've decreased your bf along with your progress. Checked out your pics and its awesome to see, after being away, that you're kicking ass.

Been great, job is crazy busy but worth it. Got a Director role so more responsibility and more time away from home. I'm literally gone most every M-F now so that sucks but it is what it is. Training is actually great right now. Eating well and in there 3-4x/wk which I'm happy about. Fam is wonderful, thx for asking man. My baby girl is off to college next week, so that's tough but really cool at the same time.

How's married life? Enjoying it?

Awesome to hear about the job. Except for the traveling but I'm sure it's worth it. And if everyone is happy.

Recently I was told I should apply for an opening we had as Corporate ast chef. Which would have been amazing. But the major part of that job is traveling...60% of it actually. I couldn't do it. She's is 5 months prego. I couldn't be away for that first year from our first child. I'm sure opportunity will come around again. Got a good raise on my year review so that will do for now .

Congrats on daughter going to college man.

[NACH3]

Well my back sessions are becoming a favorite - since incorporating deads at the end - i feel much more power in my legs and glutes especially in the starting position(narrow stance)... Love ending w/deads now(rack pulls still every other w/o...

Chest today - if shoulder is feeling it(may need a pullback -.on cycle tho)?? I think I can still grow - but not as much as full bore HIT?! Thoughts?

Pics still coming in upside down :/ lol

[marcus300]

Well my back sessions are becoming a favorite - since incorporating deads at the end - i feel much more power in my legs and glutes especially in the starting position(narrow stance)... Love ending w/deads now(rack pulls still every other w/o...

Chest today - if shoulder is feeling it(may need a pullback -.on cycle tho)?? I think I can still grow - but not as much as full bore HIT?! Thoughts?

Pics still coming in upside down :/ lol

If your shoulder isn't feeling good then just take it easy and do someth8ing like a pre exhaust and hit the higher end of your rep range. Don't lock out and keep the incline on a lower level