**Marcus's HIT Dungeon**

[Sfla80]

Legs tonight. Tried some new routine.

Leg press started 3 plates a side worked up adding a plate till feel set, feel set with 6 each, 2 working with 8 each side for 8 reps dropped 2 plates each, dropped 1 plate each, and another drop.

Hack squats ( been months since I did these) 1 feel 2 w 1 drop

Front smith squats ( honestly first time ever attempting front squats) quads were on fire by then...so did 3 sets 10 reps to get the feel for it.

Stiff leg deads with db 2 w (dizzy as shit after these)

Super set lying curls into seated curls 2 w.

Done and fried

[Hazard]

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.

Lmfao! How the hell lololol

[Hazard]

Legs tonight. Tried some new routine.

Leg press started 3 plates a side worked up adding a plate till feel set, feel set with 6 each, 2 working with 8 each side for 8 reps dropped 2 plates each, dropped 1 plate each, and another drop.

Hack squats ( been months since I did these) 1 feel 2 w 1 drop

Front smith squats ( honestly first time ever attempting front squats) quads were on fire by then...so did 3 sets 10 reps to get the feel for it.

Stiff leg deads with db 2 w (dizzy as shit after these)

Super set lying curls into seated curls 2 w.

Done and fried

Great session!

When your doing front squats on the smith try putting your feet far out infront of you. It feels extremely uncomfortable because you are leaning back but it puts so much more emphasis on the quads. You HAVE to go lighter..... The burn is intense.

[NACH3]

Great session!

When your doing front squats on the smith try putting your feet far out infront of you. It feels extremely uncomfortable because you are leaning back but it puts so much more emphasis on the quads. You HAVE to go lighter..... The burn is intense.

^^^ exactly! It feels weird at first but use the machine to your benefit - may add these in next leg day

Nice session Sfla!

[kelkel]

Good plan --@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)??

An hour or less, just depends on the pace of the day. I've been doing shoulders after back for years now. I've found I get less injuries that way. Works for me, that's all I know!

[Igifuno]

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.

I was wondering how/when to put them in and I ended up just throwing them on top of the fish a couple mins before they were done. Will do next time. Thx chefman

[Igifuno]

Lmfao! How the hell lololol

Unmarked glass container. Otherwise no excuse. Lol.

[Igifuno]

Legs tonight. Tried some new routine. Leg press started 3 plates a side worked up adding a plate till feel set, feel set with 6 each, 2 working with 8 each side for 8 reps dropped 2 plates each, dropped 1 plate each, and another drop. Hack squats ( been months since I did these) 1 feel 2 w 1 drop Front smith squats ( honestly first time ever attempting front squats) quads were on fire by then...so did 3 sets 10 reps to get the feel for it. Stiff leg deads with db 2 w (dizzy as shit after these) Super set lying curls into seated curls 2 w. Done and fried

Looks intense. Very nice.

[kelkel]

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.

I do Tilapia all the time. My son asks for it.

Pan fried in evoo mixed with onion flakes.
Lemon Pepper seasoning along with lemon or lime juice.
Occasionally some garlic salt.

Good stuff.

[Igifuno]

I do Tilapia all the time. My son asks for it. Pan fried in evoo mixed with onion flakes. Lemon Pepper seasoning along with lemon or lime juice. Occasionally some garlic salt. Good stuff.

That's sounds real good too.. Thx kel.

[almostgone]

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 hear you on stripping off plates and glad.you had a partner today, but it sounds like you put him through it. Good thing it wasn't one of your heavy leg days.

[almostgone]

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

Many thanks for the kind words, it really means a lot and motivates me to push on even harder. I've got a long way to go, but couldn't ask for a better group to travel with.

[NACH3]

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.

Yeah I have to work my split around my delts/& pressing motions - but you find ways that work

I saw your post Kel - makes sense - I just use a lot of back ex's atm - trying to build thickness/size/with separaration(that about covers it lol) so im wondering if I can achieve more w/less?! I'll have to see...

[almostgone]

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?

Sounds good to me, boss, a long as we keep the dungeon separate from "the cellar"!

[almostgone]

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.

Attachment 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.

I'll have to say that is one recipe I have never seen before.

[almostgone]

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.

Sounds like the Powerblocks are getting some serious use!

[Sfla80]

Great session!

When your doing front squats on the smith try putting your feet far out infront of you. It feels extremely uncomfortable because you are leaning back but it puts so much more emphasis on the quads. You HAVE to go lighter..... The burn is intense.

Thanks haz.

I remmeber u saying u did feet in front...I did but I don't think I went far enough. I will next time.

And u r right that burn was killing me.

[Sfla80]

^^^ exactly! It feels weird at first but use the machine to your benefit - may add these in next leg day

Nice session Sfla!

Thanks nach....just gonna take a few to get used to.

Glad ur op went well...rest up and keep eating

[Sfla80]

I do Tilapia all the time. My son asks for it.

Pan fried in evoo mixed with onion flakes.
Lemon Pepper seasoning along with lemon or lime juice.
Occasionally some garlic salt.

Good stuff.

I used to love it kel. I just can't any more. And at work I have my choice of fish now so that's another reason not eating.

Eat a lot of salmon, ahi tuna, and seabass

[Sfla80]

I was wondering how/when to put them in and I ended up just throwing them on top of the fish a couple mins before they were done. Will do next time. Thx chefman

Freaking forgot to mention this though lmao....if u do try frying the capers. Use a screen or a lid when u add them to hot oil. It's like adding water to oil. Will pop everywhere...oil might boil up too. Just use caution but it's worth it

[almostgone]

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...

Glad it went well, Nach! Definitely rest up this weekend and give yourself some extra calories.

[Igifuno]

I'll have to say that is one recipe I have never seen before.

I was different. Got a little sweet, salt, and sour with the capers. Can't say I'll do it again though.

[Igifuno]

Freaking forgot to mention this though lmao....if u do try frying the capers. Use a screen or a lid when u add them to hot oil. It's like adding water to oil. Will pop everywhere...oil might boil up too. Just use caution but it's worth it

Found out the hard way already haha. It just popped up a lot and splashed my arm a little.

[Sfla80]

Found out the hard way already haha. It just popped up a lot and splashed my arm a little.

Lmao r u serious....fack man didn't think u would try it right away.

I'm sorry :/

[Igifuno]

Lmao r u serious....fack man didn't think u would try it right away. I'm sorry :/

No it happened when I cooked them earlier. I pan fried them in EVOO and when I threw the capers in the oil it popped like crazy. I have those pan screens too dammit

You are not responsible for my culinary injuries haha.

[Sfla80]

No it happened when I cooked them earlier. I pan fried them in EVOO and when I threw the capers in the oil it popped like crazy. I have those pan screens too dammit

You are not responsible for my culinary injuries haha.

Lol that's too funny. Yeah they hold alot of water man. Be careful.

[kelkel]

Sounds like the Powerblocks are getting some serious use!

So far so good. Nice to have more options!

[davidtheman100]

Worked 11 hrs today and showed up to the gym with 28 minutes left before it closes ended up getting a great workout in and took a pic a few minutes ago when i was bored

[Hazard]

<img src="http://forums.steroid .com/attachment.php?attachmentid=159052"/>

Worked 11 hrs today and showed up to the gym with 28 minutes left before it closes ended up getting a great workout in and took a pic a few minutes ago when i was bored

Looks like you got a solid lean base to work with. Consistency is key..... Most people know that but hardly anyone knows that..... If u get what I mean.

[davidtheman100]

Looks like you got a solid lean base to work with. Consistency is key..... Most people know that but hardly anyone knows that..... If u get what I mean.

Thanks man and yeah i get what you're saying. I owe alot of the progress i've made so far to you guys in this diary...Whether it's training tips, intensity tips, or even motivation it's never ceased to help me with everything i've been striving towards physique-wise

[almostgone]

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

Really? Just looking @ your avi, Igi, and I see nice separation between pecs and good tie in @ anterior delts.

[almostgone]

Looks like you got a solid lean base to work with. Consistency is key..... Most people know that but hardly anyone knows that..... If u get what I mean.

I agree 100% with you, Haz. I struggled for the longest to get a balance between work and lifting and the combination of Marcus' 5 way split and Kel's EOD lifting has been the best schedule for me so far.
One thing I did notice is that just as consistency leads to consistency; inconsistency causes more inconsistency, if you know what I mean.
One missed lift easily leads to another and so on.

[clarky.]

Morning guys/girls i went to do delts and traps yesterday but just did traps i just never had it in me i was drained and joints were sore i lisened to my body.
I will rest over the wk end and start my pull back on monday not really looking forward to it as i always feel as if i'm shrinking lol you know what it's like.

[marcus300]

Looks like you got a solid lean base to work with. Consistency is key..... Most people know that but hardly anyone knows that..... If u get what I mean.

Very very true

To build something special its takes a lot of hard work and without doubt being consistent in every part of our sport is what will make you achieve your goals and of course turn fuking heads

[Sfla80]

The dungeon!!!

Love it!

[marcus300]

I nearly had too crack some one last night but I managed to explain to him what would happened if he didn't do what I said. Heated discussion took place and ended it a up that point were something was going to happen which lead him to walk away but I really want to hurt him but I restrained myself. Good job for me because it was work related and good job for him he walked away, 10mins later he came to me and apologised , he actually wants putting down. cvnt

[DCI]

I nearly had too crack some one last night but I managed to explain to him what would happened if he didn't do what I said. Heated discussion took place and ended it a up that point were something was going to happen which lead him to walk away but I really want to hurt him but I restrained myself. Good job for me because it was work related and good job for him he walked away, 10mins later he came to me and apologised , he actually wants putting down. cvnt

Been there on many occassions with a certain company I sell to over here they have a culture of cvnts and weasels there who won't complain to your face but will wait till you leave.

Good job on controlling your aggression man been there myself very hard to do especially when you are in the right.

Just having my pre workout coffee here before I do some cardio and core work. Listening to some early Black Sabbath too which helps a lot.

[kelkel]

I nearly had too crack some one last night but I managed to explain to him what would happened if he didn't do what I said. Heated discussion took place and ended it a up that point were something was going to happen which lead him to walk away but I really want to hurt him but I restrained myself. Good job for me because it was work related and good job for him he walked away, 10mins later he came to me and apologised , he actually wants putting down. cvnt

I have zero patience anymore. It's seems as age rises patience drops, at least for me. Makes me happy I work from home.

[Hazard]

I did delts and traps today with my sis and the girl sponsored by muscle meds that's a little into me :-)

She asked if I'd goto the local show today with them and my sister replies with "he can't.... He has to work on the nursery with his fiancé...."

[Hazard]

She's brazilian too!