**Marcus's HIT Dungeon**

[Hazard]

Thanks, Haz! Appreciate it. Just one knee that is giving me grief, but it was much better today. It gives me no issues on reverse hacks and no probs tonight on leg presses.
The breathing and bracing keeps my core pretty tight, so hopefully I can push on through and load up the weight.

If it doesn't bother you on reverse hacks maybe just increase the weight on those for a few weeks and build up the quad strength even more.

Another thing..... Keep an eye on your knees and their placement at the bottom of your reps. Make sure they don't go past your toes. It puts a lot of pressure on the knees.

[Igifuno]

Hello HIT lover's If you could have one body part what was really freaky what would you choose? delts chest quads calves biceps triceps forearms back

Tough between chest and back.. Honestly I'd have to go with chest I think.

[Igifuno]

Back:

Seated close grip rows: 2 feel, working and went heavy 8 reps, drop set x 2

Bent over db rows: 75s, 95x10, 95x8, drop to 75x6

Hammer strength lat machine: 90 on each side x10, 135x8, 135x6, drop to 135x8

Rope cable pull downs to failure

Barbell shrugs, db shrugs, shrug machine

20 mins cardio.

[almostgone]

If it doesn't bother you on reverse hacks maybe just increase the weight on those for a few weeks and build up the quad strength even more.

Another thing..... Keep an eye on your knees and their placement at the bottom of your reps. Make sure they don't go past your toes. It puts a lot of pressure on the knees.

That is kind of what I have been tinkering with right now. I think I will continue on with that since I can continue to move the weight up on reverse and maybe just tweak the hack weight up just a smidge?
The wife did a short clip of me during hacks and the foot placement seems to be decent. Definitely no knee travel out past toes; actually the knee movement is more of like a door hinge type swing (if that makes sense). I have my feet up on the platform a good amount.
Had to get the wife to vacate after that. I've gotten very used to lifting alone with my music or sometimes my male dog will hold down the floor while I lift.
Always appreciate the input!

[clarky.]

Did you do anything different (exercise wise) recently that may have aggravated them?

Well kel the only thing i can think of was rev pd when i was doing tri's the other day there but i think i had the pain before this.

[clarky.]

Lower body and back stretches
2 sets of crunches

Leg ext-2 w/u, Work-15+,drop,7+,drop,8+. Long 10 hold on partials.
Hacks-1 w/u, Work-10-3-3. Much less knee pain today and I'm adding at least a quarter a side next time to see if the knee will hold up.
Reverse hacks-Work1-10, drop off 2 plates, Work2-15. I'm chipping away @ these fairly decent. Will bump it up next time, but probably still hit 2 working sets on them.
Seated calf raises-Work-16,drop,9+ reps w/long hold on partial.
Standing calf raises in leg press-1 w/u, Work-10-5-5 w/long 10 count hold @ contraction on last rep.
Leg press-1 w/u, Work1-10, drop off 200#, Work2-10 good reps. Will bump this one up next time. If the reps are low, I'll drop some weight and throw another working set at them.

No leg curls. My mouthpiece or all the work got me gagging so I spent last few minutes of my time heaving.

Constantly moving. 39 minutes not including crunches, stretching, and heaving into trash can. Then shake, shower, and at work again. :/ Think I can get by with working 6 days this week, so I plan to do something different to bis/tris tomorrow or the day after; just make them so I need help to even raise them.

Back:

Seated close grip rows: 2 feel, working and went heavy 8 reps, drop set x 2

Bent over db rows: 75s, 95x10, 95x8, drop to 75x6

Hammer strength lat machine: 90 on each side x10, 135x8, 135x6, drop to 135x8

Rope cable pull downs to failure

Barbell shrugs, db shrugs, shrug machine

20 mins cardio.

Nice session guys

[clarky.]

Morning guys/girls my back if fried this morning work should be fun the day lol.
Delts and traps later then i am having a deload i really really need it my joints are aching and i just really need one i might just rest sat/sun then go back to it on monday and deload for a wk or so.

[marcus300]

Back:

Seated close grip rows: 2 feel, working and went heavy 8 reps, drop set x 2

Bent over db rows: 75s, 95x10, 95x8, drop to 75x6

Hammer strength lat machine: 90 on each side x10, 135x8, 135x6, drop to 135x8

Rope cable pull downs to failure

Barbell shrugs, db shrugs, shrug machine

20 mins cardio.

Its really nice to see you back training hard and posting like the old days.

We did miss our fella HIT lover and gimp Igi

keep up the good work and lets all step this shit up a gear

[Bio-Active]

Flat press heavy



Incline press machine



Free motion fitness crossovers



Cable crossovers



30 minutes low intensity cardio and done

[Igifuno]

Its really nice to see you back training hard and posting like the old days. We did miss our fella HIT lover and gimp Igi keep up the good work and lets all step this shit up a gear

Thank you big man... Appreciate that. It's great to be back. Let's fvcking do this.

[DCI]

Tonight is arms and cardio. Sore from this weeks training which is good mixed up training a bit which has helped a lot and we are all on buzz to push each other.

[Sfla80]

Hello HIT lover's

If you could have one body part what was really freaky what would you choose?
delts
chest
quads
calves
biceps
triceps
forearms
back

Freaky would Definitely be quads for me.

Generally bigger would be back

[Sfla80]

Legs for me tonight.

It's starting to storm here bad. Gonna be a long weekend. Hope I don't miss too much training with this damn hurricane :/

[almostgone]

Legs for me tonight.

It's starting to storm here bad. Gonna be a long weekend. Hope I don't miss too much training with this damn hurricane :/

Y'all hunker down and stay safe, Sfla.

[Sfla80]

Y'all hunker down and stay safe, Sfla.

Trying sir. Hopefully job will close.

Luckily they already gave my wife off for another reason. But at her job they told another manager either to sleep at hotel or still drive to work monday. A hurricane is not an excuse to call out.

If they told my wife that she would be quiting the job. She's prego no way in hell I'm letting her leave the house

[Hazard]

Trying sir. Hopefully job will close.

Luckily they already gave my wife off for another reason. But at her job they told another manager either to sleep at hotel or still drive to work monday. A hurricane is not an excuse to call out.

If they told my wife that she would be quiting the job. She's prego no way in hell I'm letting her leave the house

There's no way they can have that policy for a category 3 or something that would cause a state if emergency. Unless she works in the medical field..... In which case the world could be coming to an end an you still have to report in

[Sfla80]

There's no way they can have that policy for a category 3 or something that would cause a state if emergency. Unless she works in the medical field..... In which case the world could be coming to an end an you still have to report in

You know it's funny u say that. It probably won't even be a hurricane when it hits now...I think 60mph it will be. And state of Florida (entire state) is state of emergency as of 8am this morning.

And no she works at a freaking hotel!! She manager of planning events over 100 people. There Noone going to come for an event during the storm!

[Hazard]

You know it's funny u say that. It probably won't even be a hurricane when it hits now...I think 60mph it will be. And state of Florida (entire state) is state of emergency as of 8am this morning.

And no she works at a freaking hotel!! She manager of planning events over 100 people. There Noone going to come for an event during the storm!

That's crazy lol

[NACH3]

Hey fellas,

Man my legs feel 'useless' lol - good thing I'm off haha -going in for my procedure(gotta a damn headache from not being able to eat or drink anything lol) not used to this - will report back later!

Have a great Friday everyone!

[Sfla80]

Hey fellas,

Man my legs feel 'useless' lol - good thing I'm off haha -going in for my procedure(gotta a damn headache from not being able to eat or drink anything lol) not used to this - will report back later!

Have a great Friday everyone!

Good luck nach...

[Igifuno]

Legs for me tonight. It's starting to storm here bad. Gonna be a long weekend. Hope I don't miss too much training with this damn hurricane :/

Be safe chefman!!

[marcus300]

Regarding body parts, I would be tickled sh!tless with larger arms, actually everything needs work.

Arms need more peak, more inner head thickness, more hang from triceps. LoL, I need new arms maybe. Things don't come back nearly as fast now as they did 10 years ago.


See Haz, I win the paleness contest. I'm so white I reflect light like a mirror and fat sticks to me like white on rice.

AG in the house

The picture above guys is a huge difference to AG's first one he showed me, the peak has started to come and is dropping body fat slowly to expose the muscle separation.

Keep up the good work AG and every time I see your pics there is major difference, the size is all there mate like we said just drop some bf and increase the peak and we going to have a horses back leg hanging off your shoulder here so peak concentration like you have been doing and also activate that long head to drag the tricep down into the hanging position

Well done AG you come a long way

[DCI]

Hey fellas,

Man my legs feel 'useless' lol - good thing I'm off haha -going in for my procedure(gotta a damn headache from not being able to eat or drink anything lol) not used to this - will report back later!

Have a great Friday everyone!

Let us know how you get on brother

[Igifuno]

Way to go AG.. Good read before arms. Left work early today. Attended a funeral (friend's dad).. Pit stop (hopefully) at the MVA to replace my license (lost wallet) and then on to the sanctuary.

[DCI]

Sorry to hear of the funeral man and wallet

Having my pre workout coffee here and gearing up for some assault need to make my arms more defined.

[Mr.BB]

Stayed home today, as been having this sore throat/cold symptoms, still feel like going to gym lol

Might use some ibuprofen and go hit my arms

[marcus300]

I think the word Diary should be taken out and replaced by Dungeon.

This place is a torture chamber for the hardcore

what do you guys think?

[NACH3]

I think the word Diary should be taken out and replaced by Dungeon.

This place is a torture chamber for the hardcore

what do you guys think?

Yes it is!

I'm all for something sounding more toturess! Marcus' Dungeon(the torture chamber)

Diary can be used for the book!

[Igifuno]

I think the word Diary should be taken out and replaced by Dungeon. This place is a torture chamber for the hardcore what do you guys think?

Hmm.. Big change after all this time. It's like an established company undergoing a name change. Dungeon... It's definitely more appropriate and many of us have called it 'the dungeon' already.

I vote fvck yes.

[NACH3]

Just updating my nerve block... Everything went smoothly - lil pressure where he zapped the nerve(which is normal)... Taking the w/e off(& eating ) - am allowed to return back on Monday -

I'm already thinkin' Pre-Exhaust for chest...

[Hazard]

Just updating my nerve block... Everything went smoothly - lil pressure where he zapped the nerve(which is normal)... Taking the w/e off(& eating ) - am allowed to return back on Monday -

I'm already thinkin' Pre-Exhaust for chest...

Nice! Glad all went well Nach.

[kelkel]

I think the word Diary should be taken out and replaced by Dungeon.

This place is a torture chamber for the hardcore

what do you guys think?

I'm good with that.

Nice! Glad all went well Nach.

X2...

[kelkel]

Killed back and shoulders today. Actually had a workout partner! First time in years. My neighbor who used to work out with me years ago. He still works out on his own but with even less equipment than me and not the intensity. He will be hurting the next few days. I was pacing back and forth getting psyched waiting for him to walk over. Caffeine was kicking in.

Pulldowns: 2 sets heavy 10-12 reps strict
Spider rows on smith: 2 sets real heavy, got 8-10 reps with RP
Low cable's: 2 sets, 10-12 reps. Hung an extra 100 lbs on machine. He laughed and said "hell no."
Close grip pull downs: 2 sets, 10 reps
Shrugs: 2 sets

Dumbell press: 2 sets, 12 reps. Still staying lighter (90's) trying not to aggravate the pec-delt tie in.
Laterals: 2 sets, 10 reps with partials
Dumbell upright rows: 2 sets, 10-12 reps no rest between
Rear delts: 2 sets 12-15 reps.

Overall a great day. I'm gonna feel it so I know he's gonna die. It was especially nice only having to unload half the weight. My god that's nice.

[Hazard]

Killed back and shoulders today. Actually had a workout partner! First time in years. My neighbor who used to work out with me years ago. He still works out on his own but with even less equipment than me and not the intensity. He will be hurting the next few days. I was pacing back and forth getting psyched waiting for him to walk over. Caffeine was kicking in.

Pulldowns: 2 sets heavy 10-12 reps strict
Spider rows on smith: 2 sets real heavy, got 8-10 reps with RP
Low cable's: 2 sets, 10-12 reps. Hung an extra 100 lbs on machine. He laughed and said "hell no."
Close grip pull downs: 2 sets, 10 reps
Shrugs: 2 sets

Dumbell press: 2 sets, 12 reps. Still staying lighter (90's) trying not to aggravate the pec-delt tie in.
Laterals: 2 sets, 10 reps with partials
Dumbell upright rows: 2 sets, 10-12 reps no rest between
Rear delts: 2 sets 12-15 reps.

Overall a great day. I'm gonna feel it so I know he's gonna die. It was especially nice only having to unload half the weight. My god that's nice.

I remember those days like they were yesterday. My grandfather, my father, and myself. Three generations..... All lifting together. My father and I would be pushing each other with weight and we'd have to unrack a lot of it for my grandfather to go. He used to go heavy until a few surgeries and an open heart..... Everything got embarrassingly light for him.

Having to unload a ton of weight from the Tbar or the cable pulls was a pain in the ass lol. I didnt have a cable machine like most gyms have where you pull the pin out and insert into a lighter weight. OHHHHH NOOOO...... I had a sled with a post attached to the cable and you stack barbell plates on it.

Similar to the pic below except the weight stacked horizontally instead of vertically like in the pic. Much more difficult to remove lol

[Igifuno]

You guys will have a laugh at this one. Came home and decided to make some panko tilapia. Got out the panko, egg, flour (sea salted and cracked peppered), capers, put it all together and boom.



Not the healthiest but I haven't eaten much today besides a few eggs, white rice and a couple bars/shakes (just one of those days)

Anyway.. The flour wasn't flour... It was powdered sugar.

I don't give a sh*t. It's pretty good and it going down.

[Igifuno]

Just updating my nerve block... Everything went smoothly - lil pressure where he zapped the nerve(which is normal)... Taking the w/e off(& eating ) - am allowed to return back on Monday - I'm already thinkin' Pre-Exhaust for chest...

Nice man.. Eat many animals.

[NACH3]

Nice man.. Eat many animals.

Good plan -- that's hilarious Igi lmao!

& thx fellas... Can't wait to get back in there - reading all if these w/o's

@kel -- awesome session! Does that w/o - doing back and delts - rake any longer than normal(do you'll ways work those two together or just worked out like that)??

[Igifuno]

Shoulders.

Warm up + cuffs

Hammer strength press: warm up set, feel set with 80 on each side, then 2 sets at 105 x 8.. 2nd set dropped to 80 and 6 more. Already sweating like a whore in church.

DB laterals: 25'sx12, 30'sx10.. Then slow rep super set of 40'sx3, 35'sx3, 30'sx3, 25'sx3. After those I took the 15's and held them straight out for 10 seconds - did that twice.

Cable laterals then switched to bent over cables for rear delts, finished with reverse pec dec and 20 mins cardio.

Felt good. Arms tomorrow, chest Sunday, then two days off while the wife and I hit upstate NY to visit the finger lakes, Niagara Falls and Lake Ontario for our 17th anniversary. (Will get some pics for the photo booth)

[Igifuno]

I recall that kel has worked back and shoulders together for quite some time.

I've had to pick and choose my days off carefully and plan around family so in many cases, days are interfering with the other.. Like having to do chest right after shoulders, or shoulders right after back. As a result I switched traps to back day as opposed to shoulder day since it seemed to interfere otherwise.

Perhaps combining them would alleviate some of the hassle. I think I may give it a go next week.

[Sfla80]

You guys will have a laugh at this one. Came home and decided to make some panko tilapia. Got out the panko, egg, flour (sea salted and cracked peppered), capers, put it all together and boom.

<img src="http://forums.steroid .com/attachment.php?attachmentid=159049"/>

Not the healthiest but I haven't eaten much today besides a few eggs, white rice and a couple bars/shakes (just one of those days)

Anyway.. The flour wasn't flour... It was powdered sugar.

I don't give a sh*t. It's pretty good and it going down.

That looks real good igi....tilapia I might actually eat .

Go a step further next time.....pan fry those capers in a touch of evoo. Adds great salty bitterness.