**Marcus's HIT Dungeon**

[kelkel]

Flat Iron Steaks.

Anyone eat these other than me? Been hooked on them lately. Grill up great and relatively cheap as well.

[Hazard]

Flat Iron Steaks.

Anyone eat these other than me? Been hooked on them lately. Grill up great and relatively cheap as well.

Club steaks have been my goto lately. Also.... Top sirloin cut against the grain into strips and very quickly pan fried.

[kelkel]

Club steaks have been my goto lately. Also.... Top sirloin cut against the grain into strips and very quickly pan fried.

Not familiar with them but will look. If you come across a Flat Iron give it a try. When you see them wrapped in the store they look different. Bloodier, longer and thicker. Kinda know the meat dept mgr where I shop and he recommended to try them. Getting more today.

[Igifuno]

Flat Iron Steaks. Anyone eat these other than me? Been hooked on them lately. Grill up great and relatively cheap as well.

Flat iron steaks are great. I love flank steaks even more. Sirloin I feel like is the best bang for your buck. Pretty cheap, lean, and it grills up nicely.

[Igifuno]

Hey guys/and gals, Just wanted to share that I got an offer to start going through an orientation w/a major studio(Body Mechanix U - Studios in the Bay Area) - for Personal Training! I do have my NASM cert... And this is something I've always wanted to do - and it's structured very well - very business savvy as well as the commroderie amongst the staff and clientele! Very excited - it won't Happen right away but I'm a lot closer than most due to already having my certification - since joining this thread/& forum I've learned much more than any classroom has ever taught me Just wanted to share... Am excited to transition into this - the pay is far better than any gym I've ever heard of them making(they'll cap out at 35 hr whereas w/this Co. I have a chance - for 90+ hourly(and it's basically on me to make as much as I can/want - so I don't want to get comfortable and get laxed not what I'm here to do) and to make a decent 6+ figures... Just need to stay focused and tear it up!

NACH that's amazing, congrats! Sounds like a great group and an opportunistic career move. Best of luck with everything.

[Hazard]

Not familiar with them but will look. If you come across a Flat Iron give it a try. When you see them wrapped in the store they look different. Bloodier, longer and thicker. Kinda know the meat dept mgr where I shop and he recommended to try them. Getting more today.

Try this.....

Look for a carne Asada sauce in the store. Ill attach a pic below. The top sirloin should already be fairly trimmed as its a lean cut of meat. I seperate parts from the remaining fat and clean it up real nice. Then you slice the steak across the grain. Ziplock bag it and add the sauce. Marinade it together for a few hours.

Take the steak out and pat dry - add it to a really hot pan so it sizzles and cooks quickly. You can also add peppers and onions if you like. Add some more of the sauce to finish it off and too it over rice.

This meal has saved me from eating bland chicken a number of times lol.

[NACH3]

Good stuff Nach! Marcus and I only require a small percentage of the net. We'll discuss it via PM and let you know.

I figured that was coming, Kel

Thx Igi! - appreciate the support!!!

[Hazard]

Downing some C4 and then murdering legs.....

[numbere]

Hey guys/and gals,

Just wanted to share that I got an offer to start going through an orientation w/a major studio(Body Mechanix U - Studios in the Bay Area) - for Personal Training! I do have my NASM cert... And this is something I've always wanted to do - and it's structured very well - very business savvy as well as the commroderie amongst the staff and clientele! Very excited - it won't
Happen right away but I'm a lot closer than most due to already having my certification - since joining this thread/& forum I've learned much more than any classroom has ever taught me

Just wanted to share... Am excited to transition into this - the pay is far better than any gym I've ever heard of them making(they'll cap out at 35 hr whereas w/this Co. I have a chance - for 90+ hourly(and it's basically on me to make as much as I can/want - so I don't want to get comfortable and get laxed not what I'm here to do) and to make a decent 6+ figures... Just need to stay focused and tear it up!

Congrats NACH3! San Francisco is a beautiful place to live. I have a sister in Hayes Valley.

You'll do well their because everyone is super into health and fitness.

Plus, you'll only be a few blocks from the Castro so I'm sure you'll fit right in lol.

[clarky.]

Did a rapid delt and trap session

Seated side raises 2 working 1 drop

Db upright row 2 working

Seated db press 2 working

Rev db fly 2 working 1 drop On slight incline bench

Behind the back shrugs 1 working DD

All done in 25 min no cardio never had time good sessiond burned like fvck

[kelkel]

murdering legs.....

Just did that myself. Quite strong today.

[kelkel]

Plus, you'll only be a few blocks from the Castro so I'm sure you'll fit right in lol.

Had to look that up. Good one.

[Hazard]

Just did that myself. Quite strong today.

Wait till I fill you guys in on this seasion..... Worked out with an ifbb pro today..... 300+ lbs. I'm dead

[NACH3]

Congrats NACH3! San Francisco is a beautiful place to live. I have a sister in Hayes Valley.

You'll do well their because everyone is super into health and fitness.

Plus, you'll only be a few blocks from the Castro so I'm sure you'll fit right in lol.

That was good!


LOL

[NACH3]

Back - weights going up on most lifts everytime I go in!
Stretching RC ex's abs rolling lots of static stretching today(tight)
- warmed up w/wide grip lay pulldowns

1. Straight atm pulldowns(long bar - should width) 4w pyramiding up/& down 8-12+

2. CG pulldowns - 2 feelers 2w 8/6ish drop 4-5

3. Smith BB bent over rows(new weight 305) - 2 feelers 1w 5(lil heavy) drop 6 drop 4

4. Seated rows(new weight) U handle?! - 2 feelers 2w 8+partials/6+partials drop 4

5. Hamner strength High pully rows(new weight) - 2 feelers 2w DD(higher end reps

6. Deads - pyramiding up and down 275/315/335/275/225

7. Weighted hypers to finish - 3w 8-15

Weights done in 46min - very pleased w/shifting some weight(I need to work on my deads imo

[Hazard]

So I got to the gym with my sis and we see a pro that we're friends with there. We pretty much hung with him and worked out. It was motivating to say the least.....

-Hack squats (12 plates)
-Reverse v squats (10 plates)

-Then I grabbed a 50lb barbell and walked up 25 stairs (skipped every other) - when I reached the top I did lunges across the deck and back (about 15 lunges) - once I reached the stairs again I did a squat on every stair.... All the way to the bottom.

So on my 2nd set I damn near collapsed. Our friend (the pro) called me a bitch lmfao! I got my ass back up and did my last set! Damn near threw up when I finished.

- Standing ham curls superset with calf raises
- leg extensions superset with donkey calf raises

I crawled to my car and sat there thinking about life while the blood left my legs.

[Igifuno]

So I got to the gym with my sis and we see a pro that we're friends with there. We pretty much hung with him and worked out. It was motivating to say the least..... -Hack squats (12 plates) -Reverse v squats (10 plates) -Then I grabbed a 50lb barbell and walked up 25 stairs (skipped every other) - when I reached the top I did lunges across the deck and back (about 15 lunges) - once I reached the stairs again I did a squat on every stair.... All the way to the bottom. So on my 2nd set I damn near collapsed. Our friend (the pro) called me a bitch lmfao! I got my ass back up and did my last set! Damn near threw up when I finished. - Standing ham curls superset with calf raises - leg extensions superset with donkey calf raises I crawled to my car and sat there thinking about life while the blood left my legs.

That's great stuff right there and definitely sounds inspiring. You're going to be in a world of pain tomorrow.

[Igifuno]

Back - weights going up on most lifts everytime I go in! Stretching RC ex's abs rolling lots of static stretching today(tight) - warmed up w/wide grip lay pulldowns 1. Straight atm pulldowns(long bar - should width) 4w pyramiding up/& down 8-12+ 2. CG pulldowns - 2 feelers 2w 8/6ish drop 4-5 3. Smith BB bent over rows(new weight 305) - 2 feelers 1w 5(lil heavy) drop 6 drop 4 4. Seated rows(new weight) U handle?! - 2 feelers 2w 8+partials/6+partials drop 4 5. Hamner strength High pully rows(new weight) - 2 feelers 2w DD(higher end reps 6. Deads - pyramiding up and down 275/315/335/275/225 7. Weighted hypers to finish - 3w 8-15 Weights done in 46min - very pleased w/shifting some weight(I need to work on my deads imo

Im sure it's motivating to see progress each week - keep it up.

[Sfla80]

Congrats nach....

Chest tonight.

Smith Mach with slight incline ( first pic, it was 2 notches from flat) 3 warms 1 feel 2 w dd 255#

Then did higher incline (second pic, upped it two notches) 2 w 2 rp reps, 1 drop

Slight incline db flies (it's a pre set incline bench...so lowest setting) 1 feel, 2 w 1 drop

Decline hammer super set with incline hammer 2 working and 2 drops on decline

Supersets of high cable and even flies 2 w

Chest is fried.

How do you guys feel about the two incline presses in same routine or should one week do slight incline next week do higher?

[NACH3]

Thx Sfla,

I'm targeting my upper chest so im doing both(slight incline instead of flat) I'll do this for a lil while to see how my upper chest is going to respond - im trying to get it deeper - and im going to start hitting decline as well - it recruits more fibers than any other chest exercise(Haz/Marcus mentioned this)... I'm gonna roll w/it till unless I see im not responding - but I'm liking it... Just me tho....

Note - my bench goes lower so I hit that one first then reg incline like yours...

[Sfla80]

Thx Sfla,

I'm targeting my upper chest so im doing both(slight incline instead of flat) I'll do this for a lil while to see how my upper chest is going to respond - im trying to get it deeper - and im going to start hitting decline as well - it recruits more fibers than any other chest exercise(Haz/Marcus mentioned this)... I'm gonna roll w/it till unless I see im not responding - but I'm liking it... Just me tho....

Note - my bench goes lower so I hit that one first then reg incline like yours...

I can go one notch lower....on this bench. So only on smith machine I can do this.

Db or bb I will not be able too.

[almostgone]

Flat Iron Steaks.

Anyone eat these other than me? Been hooked on them lately. Grill up great and relatively cheap as well.

I live off of flank and flat iron steaks. I used to buy skirt steak regularly, but the prices have gotten outrageous.

[almostgone]

Drinking a shake and then off to the shop.

[NACH3]

I can go one notch lower....on this bench. So only on smith machine I can do this.

Db or bb I will not be able too.

Sfla, I like the first notch on the bench I use(it must be very similar to yours b/c if l went 2 notches up it would look very close to your pic(btw -nice weight on that) I like that angle better as im hitting regular incline as well... I wouldn't want two exercises more close together(angle wise) for what im trying to achieve - if that makes sense for ya

[Hazard]

I do one incline press movement at a slight incline.... Then ill do my flyes on a higher incline than my press. I feel like I can keep tension off my shoulders more with flys than with presses so I utilize a higher incline.

[Sfla80]

Nach and haz thanks both makes sense.

Last week I did slight incline then flat. I was just trying something new this time. I think I have a decent chest as is all around. Not sure what I need to focus on....but this was a good start.

And weight is going up to...no where close to you two though....haven't even thought about 300 let alone I believe u both have hit 350s?

[numbere]

How do you guys feel about reverse grip flat bench for targeting upper pec?

I watched a video recently by Jim Stoppani, and he cited a study that showed reverse grip bench recruits more upper pec muscle fibers than any other movement.

[Hazard]

Nach and haz thanks both makes sense.

Last week I did slight incline then flat. I was just trying something new this time. I think I have a decent chest as is all around. Not sure what I need to focus on....but this was a good start.

And weight is going up to...no where close to you two though....haven't even thought about 300 let alone I believe u both have hit 350s?

The weight will come..... Form is most important. I try to push myself but if something doesn't feel right..... I don't doit. It's not worth an injury.

[Sfla80]

How do you guys feel about reverse grip flat bench for targeting upper pec?

I watched a video recently by Jim Stoppani, and he cited a study that showed reverse grip bench recruits more upper pec muscle fibers than any other movement.

I used to do these few years ago...but was told it was good finisher for tris actually

[Sfla80]

The weight will come..... Form is most important. I try to push myself but if something doesn't feel right..... I don't doit. It's not worth an injury.

Totally agree haz. I'm pretty happy with the weight I am pushing right now...compared to a year ago. Just always want more ya know?!? Lol...it's the damn addiction

[almostgone]

Biceps are ridiculously sore today. Broomstick stretches were crazy painful. I managed to get a good stretch, but down where the long head inserts, it is just nuts. Hopefully, that will translate into size at some point. Very fast paced lift for me, but satisfying.

Broomstick stretches and R/C exercises

D'bell shoulder press- 2 w/u, Work-5+,drop,2+,drop, 1+,drop,2+,drop,1+,drop,2+. This one really drained me, but anyway....
Cable side raises-2 w/u, Work-10+,drop,2+ - 4+ reps. 1 more rep w/ right side. Long 10 count hold on partials.
D'bell rear laterals-2 w/u, Work-7+,drop,2+,drop,2+. New weight on these. Long hold on partials.
B'bell shrugs- Work1( front)-4+, drop,7+. Work2 (rear)- 6+,drop,5+.
D'bell shrugs- Started with the 100s and worked down to the 40s averaging between 2+ to 4+ reps per drop. I wasn't going to do these, but I'm in a pissy mood and had a few minutes left before closing up the shop and getting ready for work.

36 minutes not including RC exercises and broomstick stretches.

[Igifuno]

Biceps are ridiculously sore today. Broomstick stretches were crazy painful. I managed to get a good stretch, but down where the long head inserts, it is just nuts. Hopefully, that will translate into size at some point. Very fast paced lift for me, but satisfying. Broomstick stretches and R/C exercises D'bell shoulder press- 2 w/u, Work-5+,drop,2+,drop, 1+,drop,2+,drop,1+,drop,2+. This one really drained me, but anyway.... Cable side raises-2 w/u, Work-10+,drop,2+ - 4+ reps. 1 more rep w/ right side. Long 10 count hold on partials. D'bell rear laterals-2 w/u, Work-7+,drop,2+,drop,2+. New weight on these. Long hold on partials. B'bell shrugs- Work1( front)-4+, drop,7+. Work2 (rear)- 6+,drop,5+. D'bell shrugs- Started with the 100s and worked down to the 40s averaging between 2+ to 4+ reps per drop. I wasn't going to do these, but I'm in a pissy mood and had a few minutes left before closing up the shop and getting ready for work. 36 minutes not including RC exercises and broomstick stretches.

Well done AG. Funny how a pissy mood can channel into amazing sessions at times. I accidentally fell asleep after work so got up annoyed and groggy.

Didn't feel like going in, and to be honest, probably should have taken today off since my chest is still sore and today was shoulders (could have switched to back but didn't). Legs are on fire too and I'm moving slow.

Anyway, got in there and crushed it.

Shoulders

Hammer strength press: 2 warms, working with 90 on each side, increased to 115 and pumped out 12 to my surprise. Threw another 10 on each side and went for 6 very slow reps which hurt real good.

One arm lateral raises: Set at 25, 30, 35 for 4 and then dropped to 25 and 8 more.

Bent over cable rear delts, then reverse pec deck.. Finished with some good trap movements and 20 mins on the bike today.

Here's my 1 am snack. Quinoa and tilapia. That's only one piece but I ate two

[almostgone]

Thanks, Igi.

Tilapia looks good! How do you prepare yours? I got burnt out on tilapia but really should include more fish in my diet.
I can eat steak all day long, but if I eat much more chicken I'll probably fart feathers.

[clarky.]

Biceps are ridiculously sore today. Broomstick stretches were crazy painful. I managed to get a good stretch, but down where the long head inserts, it is just nuts. Hopefully, that will translate into size at some point. Very fast paced lift for me, but satisfying.

Broomstick stretches and R/C exercises

D'bell shoulder press- 2 w/u, Work-5+,drop,2+,drop, 1+,drop,2+,drop,1+,drop,2+. This one really drained me, but anyway....
Cable side raises-2 w/u, Work-10+,drop,2+ - 4+ reps. 1 more rep w/ right side. Long 10 count hold on partials.
D'bell rear laterals-2 w/u, Work-7+,drop,2+,drop,2+. New weight on these. Long hold on partials.
B'bell shrugs- Work1( front)-4+, drop,7+. Work2 (rear)- 6+,drop,5+.
D'bell shrugs- Started with the 100s and worked down to the 40s averaging between 2+ to 4+ reps per drop. I wasn't going to do these, but I'm in a pissy mood and had a few minutes left before closing up the shop and getting ready for work.

36 minutes not including RC exercises and broomstick stretches.

Nice session mate

[clarky.]

Hey guys/and gals,

Just wanted to share that I got an offer to start going through an orientation w/a major studio(Body Mechanix U - Studios in the Bay Area) - for Personal Training! I do have my NASM cert... And this is something I've always wanted to do - and it's structured very well - very business savvy as well as the commroderie amongst the staff and clientele! Very excited - it won't
Happen right away but I'm a lot closer than most due to already having my certification - since joining this thread/& forum I've learned much more than any classroom has ever taught me

Just wanted to share... Am excited to transition into this - the pay is far better than any gym I've ever heard of them making(they'll cap out at 35 hr whereas w/this Co. I have a chance - for 90+ hourly(and it's basically on me to make as much as I can/want - so I don't want to get comfortable and get laxed not what I'm here to do) and to make a decent 6+ figures... Just need to stay focused and tear it up!

Great stuff mad nach
But seriously mate hope it works out for you good luck.

[marcus300]

Chest

Pre exhaust

Incline flyes
3 warm up sets
1 working set + 2 drops

inlcine db press
2 feel sets
1 working set + 2 drops

pec deck
2 feel sets
1 working set + 2 drops

vertical chest press
2working sets plus 2 drops on each

[NACH3]

Back is seriously tore up(I feel it in each individual muscle) - and my chest is still something wicked! Good stuff! May take the day and rest(trying to stick w/2on 1off(plus it's legs and still have some redness) maybe another day it'll be gtg!

Great stuff, AG & Igi! Both of Ya's smashed it!

[Bio-Active]

Squats



Leg press inside and outside stance



Leg extensions



Leg curls



Wall sits



Lunges across the gym and up the stairs



20 minutes low intensity cardio and done

[Igifuno]

Thanks, Igi. Tilapia looks good! How do you prepare yours? I got burnt out on tilapia but really should include more fish in my diet. I can eat steak all day long, but if I eat much more chicken I'll probably fart feathers.

Just a little salt and pepper, lemon juice and scallions and broil. Sometimes use a seasoning like Old Bay as well.

[Doom44]

My coach gave me a new cycle plan. Pretty low dosage but run without hcg and any ai.