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Thread: **Marcus's HIT Dungeon**

  1. #24041
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    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

  2. #24042
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    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

  3. #24043
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    Quote Originally Posted by almostgone
    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!
    Last edited by RaginCajun; 08-24-2015 at 10:26 AM.

  4. #24044
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    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!

  5. #24045
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    Quote Originally Posted by 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!
    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

  6. #24046
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    Quote Originally Posted by Hazard View Post
    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

  7. #24047
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    Quote Originally Posted by NACH3

    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.

  8. #24048
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    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.

  9. #24049
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    Quote Originally Posted by Hazard View Post
    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...

  10. #24050
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    Quote Originally Posted by NACH3

    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

  11. #24051
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    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....."

  12. #24052
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    Quote Originally Posted by 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....."
    Damn I'm a little late but I just broke down and need you to come pick me up

  13. #24053
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    Quote Originally Posted by RaginCajun

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

  14. #24054
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    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
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  15. #24055
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    That looks great. Will have to look for that next time at Costco

  16. #24056
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    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

  17. #24057
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    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

  18. #24058
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    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.
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  19. #24059
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    Quote Originally Posted by kelkel View Post
    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...

  20. #24060
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    Quote Originally Posted by Hazard View Post
    3 servings of that pasta is 72g of protein.

    Look at you with the math. Impressive!
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  21. #24061
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    ^^^ hate u

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

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

  23. #24063
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    Quote Originally Posted by Hazard View Post
    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.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  24. #24064
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    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).
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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  25. #24065
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    Morning guys/girls bi's for me the day after work so i will report back later looking forward to this.

  26. #24066
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    Bis/tris are nicely torn up - thinking legs today...

  27. #24067
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    Chest today - have a lot to do today so I have to get moving

  28. #24068
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    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

  29. #24069
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    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!
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    Last edited by NACH3; 08-24-2015 at 12:26 PM.

  30. #24070
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    Quote Originally Posted by 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

    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.....

  31. #24071
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    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.

  32. #24072
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    Quote Originally Posted by Hazard View Post
    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
    Last edited by NACH3; 08-24-2015 at 12:53 PM.

  33. #24073
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    Nice session mate and looking good ya big baw bag nice big round delts mate but really looking good mate.

  34. #24074
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    Quote Originally Posted by clarky. View Post
    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
    Last edited by NACH3; 08-24-2015 at 12:37 PM.

  35. #24075
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    Quote Originally Posted by NACH3 View Post
    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"/>
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    Damn nach looking good.

    Those upside pics Crack me up now though

  36. #24076
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    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.

  37. #24077
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    Quote Originally Posted by Sfla80 View Post
    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)

  38. #24078
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    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.
    Last edited by DCI; 08-24-2015 at 03:05 PM.

  39. #24079
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    Quote Originally Posted by NACH3 View Post
    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!
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  40. #24080
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    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......

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