**Marcus's HIT Dungeon**

[Bio-Active]

Incline bench



Wide grip ISO press with pause reps



Db flys



Superset peck deck into incline machine press



Cable crossovers



30 minutes low intensity cardio and done

[Sfla80]

Ugh arms this morning ....was just ok. Felt rushed. First Sunday I have to work in a long time. So didn't have time for a full session but didn't want to miss it either.

Started smith close grip 3 warms 1 feel 2w (245) 1 drop with rp x 2

V grip push down super set into rope pull downs. 1 feel, 2 w on both dd on v grips

One arm db over head super set into cable kick backs. 2 w

Even cable curls (picture finished movement being a double bi pose?) 2 w dd

Seated dB curls 2 w slow reps dd

Bent over concentration db curl 2 w

Not bad, just felt rushed

[RaginCajun]

Video Link: https://youtu.be/iZO1Y5YB9lc Since I lift down in my shop, I am kind of limited on my exercises, but these have strengthened my glutes, hams, and quads. These are the exercise that the breathing bracing helped me progress on. I do go a little lower than the guy in the video. Occasionally, I will superset hacks with reverse hacks. Really puts me through the wringer.

There is a chick at my gym that does these and she wears the tiniest shorts! I think I can see her Fallopian tubes!

[NACH3]

Arms - great day/workout - I Fvkin embarrassed this 240+lber LOL - we were both hitting arms - out curled his a$$ and tris he didn't even stand a chance - he even left haha - Marcus it's very satisfying

Stretching rolling lots of RC ex's(tight) abs
Bis
1. Oly BB Curl - 2 feelers 2w(1st too light added a 10 aside for 2nd) 10+/6 drop 3 drop 2-3

2. One arm Preachers(new weight) - 2w 8+/6+ drop 4 drop 3 w/forced reps myself

3. Seated hammers - 2w 8/5 drop 3-4

4. CG cable curls Heavy - 1w TD(only getting 3max) S/S w/elbows on knees for peaks - 1w DD(higher end reps)
Tris
1. Smith CG bench(new weight) - 3 feelers 1w 335 for 10 - added 10 aside - 1w 5 drop(315) 4 stayed 3 drop(275) 3

2. Lying tri extensions palms facing - 2w 7/5 drop 3-4

3. V-grip pushdowns - 2w 10(stack)/6 drop 3 drop 2 + partials S/S into rope pushdowns(very slow and Spread rope holding 3s at peak contraction) 1w TD

4. One arm pushdowns - 2w(palms up) 2w palms down
Weighted dips to finish em off
Weights done in 43min - even tho weight was down - felt very strong today... Home EAT RELAXER AND EAT MORE!

[Hazard]

Arms - great day/workout - I Fvkin embarrassed this 240+lber LOL - we were both hitting arms - out curled his a$$ and tris he didn't even stand a chance - he even left haha - Marcus it's very satisfying

Stretching rolling lots of RC ex's(tight) abs
Bis
1. Oly BB Curl - 2 feelers 2w(1st too light added a 10 aside for 2nd) 10+/6 drop 3 drop 2-3

2. One arm Preachers(new weight) - 2w 8+/6+ drop 4 drop 3 w/forced reps myself

3. Seated hammers - 2w 8/5 drop 3-4

4. CG cable curls Heavy - 1w TD(only getting 3max) S/S w/elbows on knees for peaks - 1w DD(higher end reps)
Tris
1. Smith CG bench(new weight) - 3 feelers 1w 335 for 10 - added 10 aside - 1w 5 drop(315) 4 stayed 3 drop(275) 3

2. Lying tri extensions palms facing - 2w 7/5 drop 3-4

3. V-grip pushdowns - 2w 10(stack)/6 drop 3 drop 2 + partials S/S into rope pushdowns(very slow and Spread rope holding 3s at peak contraction) 1w TD

4. One arm pushdowns - 2w(palms up) 2w palms down
Weighted dips to finish em off
Weights done in 43min - even tho weight was down - felt very strong today... Home EAT RELAXER AND EAT MORE!

Sounds like a good one.....

I'm not a fan of those v-grips. I can warm up with em but they hurt my wrist when I go heavy.

I'm boilin up my edamame pasta tonight and havin some chicken breast with it. 21g protein and 24g carbs in the pasta. We'll see how it tastes..... Ill report back tonight

[NACH3]

Sounds like a good one.....

I'm not a fan of those v-grips. I can warm up with em but they hurt my wrist when I go heavy.

I'm boilin up my edamame pasta tonight and havin some chicken breast with it. 21g protein and 24g carbs in the pasta. We'll see how it tastes..... Ill report back tonight

The short straight bar I like better than the EZ bar grip(sometimes) gotta switch em up - but yes they can tear up the wrists - do you wear wrist wraps?

That pasta sounds good - great macros to go w/it... Lots of P in the pasta itself

[Hazard]

The short straight bar I like better than the EZ bar grip(sometimes) gotta switch em up - but yes they can tear up the wrists - do you wear wrist wraps?

That pasta sounds good - great macros to go w/it... Lots of P in the pasta itself

I used to wear wraps but left my pair in a friends car which later got towed and impounded and the dumb ass decided to never go get it.

The EZ bar is good for keeping my elbows in tight. If I use a straight bar I flare my elbows out and literally push down. It's not like a hinge movement with the elbows. It's hard to explain but I love both movements.

If I use the V-Grip I add a little twist at the end. As I'm at the bottom of the movement I kick my wrists out almost like a goose neck. It gives a great burn.

[Sfla80]

Just started using Vbar again.

Had a boxer (fracture, splinter, and broken pinky bone) from when I was teen.

Bine still sticks out some, and it's the exact spot where my hand rest on the circle ends of the vbar.

[NACH3]

I used to wear wraps but left my pair in a friends car which later got towed and impounded and the dumb ass decided to never go get it.

The EZ bar is good for keeping my elbows in tight. If I use a straight bar I flare my elbows out and literally push down. It's not like a hinge movement with the elbows. It's hard to explain but I love both movements.

If I use the V-Grip I add a little twist at the end. As I'm at the bottom of the movement I kick my wrists out almost like a goose neck. It gives a great burn.

Yup I do that too w/the V-grip at the bottom(elbows in) then like a sm kick out w/wrists keeping elbows from flaring(but they do turn a tad - not flare tho)... Also w/the rope - the spread at the bottom is when it really hits the short head(the farther your hands spread the better the burn - I like holding it at the bottom of contraction for a few sec...

[Hazard]

Yup I do that too w/the V-grip at the bottom(elbows in) then like a sm kick out w/wrists keeping elbows from flaring(but they do turn a tad - not flare tho)... Also w/the rope - the spread at the bottom is when it really hits the short head(the farther your hands spread the better the burn - I like holding it at the bottom of contraction for a few sec...

Yup love the rope

[Hazard]

Somebody save me.....


The fiancé has me cleaning out the nursery so the new little one :-/ isn't Sunday supposed to be the day of rest? I said "I goto the gym and lift hard all week to look good for you....." And she cuts me off with "the clothes go in this box....."

[RaginCajun]

Somebody save me..... The fiancé has me cleaning out the nursery so the new little one :-/ isn't Sunday supposed to be the day of rest? I said "I goto the gym and lift hard all week to look good for you....." And she cuts me off with "the clothes go in this box....."

Damn I'm a little late but I just broke down and need you to come pick me up

[Hazard]

Damn I'm a little late but I just broke down and need you to come pick me up

Little late :-/

[Hazard]

Edamame pasta review: FVCKING PHENOMINAL

So I saw this stuff at cosco and decided to give it a try...... It tastes like real pasta if not better. I did get the carb/protein amounts backwards.....

2oz pasta contains:
24g protein
21g carb

I'm pretty sure I'm not supposed to be eating 6oz of it with a chicken breast too but fvck it..... I'm living dangerously tonight. Also.... I hafta match Nach on the bench tomorrow so I could use the boost :-p

[Igifuno]

That looks great. Will have to look for that next time at Costco

[Hazard]

My only complaint..... I Wasnt left "full"

I could eat that whole plate over again. 3 servings of that pasta is 72g of protein. Plus the chicken breast..... My kidneys would fall out if I had another plate

[Hazard]

New plan.....


2oz edamame pasta - 21g carb 24g protein
2oz garden delight pasta - 40g carb 8g protein
Total: 61g carb 32g protein

Not including a 1/2 chicken breast 27g protein

Meal total:

61g carb 59g protein

[kelkel]

I was at a waterfront restaurant today and had a flat bread pizza concoction for lunch. I should have taken a pic, but it was cheese, scrambled eggs, sausage and home fries in pizza form. It was damn good.

[NACH3]

I was at a waterfront restaurant today and had a flat bread pizza concoction for lunch. I should have taken a pic, but it was cheese, scrambled eggs, sausage and home fries in pizza form. It was damn good.

Sounds quite good really! That sausage/home fry combo alone...

[kelkel]

3 servings of that pasta is 72g of protein.

Look at you with the math. Impressive!

[Hazard]

^^^ hate u

[Hazard]

3hrs post meal and I feel like I have a rock in my gut lol

Definately have to eat smaller portions of this stuff.....

[almostgone]

Somebody save me.....


The fiancé has me cleaning out the nursery so the new little one :-/ isn't Sunday supposed to be the day of rest? I said "I goto the gym and lift hard all week to look good for you....." And she cuts me off with "the clothes go in this box....."

No escape, Haz. It's a lifestyle.

[almostgone]

Ended up rumble rolling my back and stretching this evening instead of lifting. Got.the blood flowing and am able to move better. Working chest tomorrow(Mon. night).

[clarky.]

Morning guys/girls bi's for me the day after work so i will report back later looking forward to this.

[NACH3]

Bis/tris are nicely torn up - thinking legs today...

[Hazard]

Chest today - have a lot to do today so I have to get moving

[Hazard]

Absolutely destroyed my chest.

Slight incline smith
315x2 sets of 10
335x6 drop to 225x5 drop to 135x8

My shoulder kind of hurt after this so I took it a but easy

55lb dumbells - incline flys
2 sets of 10
60lb 1 set of 8

Hammer strength press -6 plates total
2 sets of 10
1 set of 6 with a drop

Then did some cable work and done - chest is red and on fire. Drinkin some dark matter and protein and then off to the doc with the misses

[NACH3]

What's this Dark Matter??

Went in had legs on the agenda(something just felt off - I was going to ore-exhaust em but even w/extensions/curls not there - so I actually listened to my body !

Chest - also shoulder was very tight - so I did a PRE-EXHAUST(and hit new numbers on this)...
Stetching abs RC ex's both static/& dynamic stretching

1. DB regular Incline Flys into Presses -
3 - warm ups(55s/65s/70s) 1w 80s 7-8 flys 6+ presses dropped to 70s for 6+ flys & 4-5 presses

2. DB slight Incline flys into presses -
2 warm ups(75s/80s) 1w 90s for 8+ flys but only 4-5 presses grabbed the 80s and banged out 3-4 more - dropped to 75s flys 7+ presses 6+ fvkin' fried my chest - like the warming up part instead of just feeler sets w/flys into presses - I got this from Marcus last wk or so(when him and AG were discussing this method)

3. Cable work(high/mid) 3w S/S
Weights done in 34min - very intense session and hitting new weights on flys - im happy - or well chuffed as Clarky would say!

[Hazard]

What's this Dark Matter??

Went in had legs on the agenda(something just felt off - I was going to ore-exhaust em but even w/extensions/curls not there - so I actually listened to my body !

Chest - also shoulder was very tight - so I did a PRE-EXHAUST(and hit new numbers on this)...
Stetching abs RC ex's both static/& dynamic stretching

1. DB regular Incline Flys into Presses -
3 - warm ups(55s/65s/70s) 1w 80s 7-8 flys 6+ presses dropped to 70s for 6+ flys & 4-5 presses

2. DB slight Incline flys into presses -
2 warm ups(75s/80s) 1w 90s for 8+ flys but only 4-5 presses grabbed the 80s and banged out 3-4 more - dropped to 75s flys 7+ presses 6+ fvkin' fried my chest

3. Cable work(high/mid) 3w S/S
Weights done in 34min - very intense session and hitting new weights on flys - im happy - or well chuffed as Clarky would say!

It's a pwo carb drink for the insulin spike.....

[Hazard]

Lookin nasty Nach! Vascularity in the delts and pecs..... Nice. Delts are big and rounded. What are ur arms measuring?

The tribal tatt around your arm is strikingly similar to the one I had and started to cover.

[NACH3]

Lookin nasty Nach! Vascularity in the delts and pecs..... Nice. Delts are big and rounded. What are ur arms measuring?

The tribal tatt around your arm is strikingly similar to the one I had and started to cover.

Thx Haz... Just taped em - I'm a lil line under 18" lol no pump... I need to thicken' up bis, imo...

And that tatt is definitely gettin covered lol - I got that for my 15th B-day haha

[clarky.]

Nice session mate and looking good ya big baw bag nice big round delts mate but really looking good mate.

[NACH3]

Nice session mate and looking good ya big baw bag nice big round delts mate but really looking good mate.

Thx Clarky - your a funny MFer man - crack me up

[Sfla80]

What's this Dark Matter??

Went in had legs on the agenda(something just felt off - I was going to ore-exhaust em but even w/extensions/curls not there - so I actually listened to my body !

Chest - also shoulder was very tight - so I did a PRE-EXHAUST(and hit new numbers on this)...
Stetching abs RC ex's both static/& dynamic stretching

1. DB regular Incline Flys into Presses -
3 - warm ups(55s/65s/70s) 1w 80s 7-8 flys 6+ presses dropped to 70s for 6+ flys & 4-5 presses

2. DB slight Incline flys into presses -
2 warm ups(75s/80s) 1w 90s for 8+ flys but only 4-5 presses grabbed the 80s and banged out 3-4 more - dropped to 75s flys 7+ presses 6+ fvkin' fried my chest - like the warming up part instead of just feeler sets w/flys into presses - I got this from Marcus last wk or so(when him and AG were discussing this method)

3. Cable work(high/mid) 3w S/S
Weights done in 34min - very intense session and hitting new weights on flys - im happy - or well chuffed as Clarky would say!
<img src="http://forums.steroid .com/attachment.php?attachmentid=158990"/>
<img src="http://forums.steroid.com/attachment.php?attachmentid=158991"/>
<img src="http://forums.steroid.com/attachment.php?attachmentid=158992"/>

Damn nach looking good.

Those upside pics Crack me up now though

[clarky.]

Ok did bi's the night good session apart from ma wrist tell you in a wee bit.

Incline db curls 1 working DD **new weight**

Db preacher curls 1 working 3 forced and 3 neg a side

Seated db curls 2 working

Cable curl 1 working DD

Done.

Ok done something to ma wrist the day at work i don't really know though think i must have twisted it putting kerbs into the dumper really sore a good niggle all day and at the gym even with my wrist straps on it's in the joint nightmare am falling to bits lol.

[NACH3]

Damn nach looking good.

Those upside pics Crack me up now though

Thx Sfla man!

They've been coming out regular on all my screens(but it's funny looking for sure)

[DCI]

Hey all, been away from here for a while lost track of training as both my training partners where on holidays and working busy schedules so training with them was hit and miss which didn't help at all.

Was training still but the intensity wasn't there. We all had a sit down over the weekend and got our goals in order and what we want to achieve from here till the new year and beyond.

Just waiting to go in and do chest and quads which should be fun.

Some great progress made by everyone on here in my time away had a quick scan over the posts.

Looking big nach man really big and dry great job man.

[kelkel]

Thx Clarky - your a funny MFer man - crack me up

Don't encourage Clarky.....but yes, you're looking damn good Nach. Agree, delts are poppin. Nice and full!

[kelkel]

Was hiking with my son a few weeks ago. About a 4 mile hike, lot's of rocks, climbing, etc. We sat down on a rock along the water and he goes, "gross dad." I said "what?" He was referring to veins......



ps: the hairy thing is my wrist. I can't cross my legs comfortably. Don't know how guys do that.