**Marcus's HIT Dungeon**

[NACH3]

Had an incredible chest workout yesterday. Started with flys and wide chest movements as opposed to presses. Unbelievable pump.

Taking the next two days off (from work and gym) for a quick road trip adventure with the wife.

Celebrating our 17th wedding anniversary tomorrow. We're off to upstate NY to visit the Finger Lakes, Lake Ontario, and wherever else the road takes us.

Have fun, Igi! & CONGRATS!

Way to kill it b4 ya left

[almostgone]

Had an incredible chest workout yesterday. Started with flys and wide chest movements as opposed to presses. Unbelievable pump.

Taking the next two days off (from work and gym) for a quick road trip adventure with the wife.

Celebrating our 17th wedding anniversary tomorrow. We're off to upstate NY to visit the Finger Lakes, Lake Ontario, and wherever else the road takes us.

Congrats, and travel safely.


Edit: Just asked the wife how long she and I have been married. I can generally remember which the day of the month we got married, but not the year. According to her it has been 24 years this Dec. not including the years we lived together. Seems unreal.

[Sfla80]

Had an incredible chest workout yesterday. Started with flys and wide chest movements as opposed to presses. Unbelievable pump.

Taking the next two days off (from work and gym) for a quick road trip adventure with the wife.

Celebrating our 17th wedding anniversary tomorrow. We're off to upstate NY to visit the Finger Lakes, Lake Ontario, and wherever else the road takes us.

Congrats igi....17 years wow

[DCI]

Have fun Igi, is it wrong that I laughed at the name of finger lakes lmao.

[Igifuno]

Have fun, Igi! & CONGRATS! Way to kill it b4 ya left

Thx NACH. Kick ass in there and I'll be checking in.

[Igifuno]

Congrats, and travel safely. Edit: Just asked the wife how long she and I have been married. I can generally remember which the day of the month we got married, but not the year. According to her it has been 24 years this Dec. not including the years we lived together. Seems unreal.

That's goals right there brutha. When you're with someone that long, sometimes you change together and sometimes you change apart, and you're lucky and strong to make anything work for that long of a time. Congrats man 24 years is inspiring. We're not getting any younger.

[Igifuno]

Congrats igi....17 years wow

Newlywed goals!

[Igifuno]

Have fun Igi, is it wrong that I laughed at the name of finger lakes lmao.

Not at all DCI. I would have been disappointed if no one chuckled at that.

[NACH3]

Chest

Stretching(static & dynamic) rolling RC ex's(lots) abs

Warmed up w/side/& front laterals etc - adding more DB work

1. Smith slight incline(**new weight** & PB) 4 feelers 1w(375) x7 drop 5-6 drop 4

2. Flys slight incline - 2w(pyramided up) 8/6 drop 4+

3. DB incline press(building Right side stabilizers too) 2 feeler - 2w 8/6-7 drop 4

4. DB Incline Flys - 2w 8+(Bumped weight up on 2nd set) 6 drop 4

5. Cables(high mid) 2w each to failure into
Pec dec - 2w 8-12 failing
6. 1w standing DB flys - 1w + RP + RP + RP - totally fried!

Weights done in 39min - hitting some good numbers and lovin it

[Hazard]

Passed on chest today..... I had the fiancé deep tissue my pec tie in two nights ago with her elbow and its sore as shit lol. It loosened a little but its still tight. I'm going to have her doit again tonight and then I'm going to ice it.

We have a doc appointment today anyways so I may as well take advantage and rest up

[NACH3]

Passed on chest today..... I had the fiancé deep tissue my pec tie in two nights ago with her elbow and its sore as shit lol. It loosened a little but its still tight. I'm going to have her doit again tonight and then I'm going to ice it.

We have a doc appointment today anyways so I may as well take advantage and rest up

Ice it now too... Off & on - throw some heat on after to loosen it up...

Yeah Always nice to have options like so

[Mr.BB]

Passed on chest today..... I had the fiancé deep tissue my pec tie in two nights ago with her elbow and its sore as shit lol. It loosened a little but its still tight. I'm going to have her doit again tonight and then I'm going to ice it.

We have a doc appointment today anyways so I may as well take advantage and rest up

This would definitely help!!!!!!

[Sfla80]

Chest

Stretching(static & dynamic) rolling RC ex's(lots) abs

Warmed up w/side/& front laterals etc - adding more DB work

1. Smith slight incline(**new weight** & PB) 4 feelers 1w(375) x7 drop 5-6 drop 4

2. Flys slight incline - 2w(pyramided up) 8/6 drop 4+

3. DB incline press(building Right side stabilizers too) 2 feeler - 2w 8/6-7 drop 4

4. DB Incline Flys - 2w 8+(Bumped weight up on 2nd set) 6 drop 4

5. Cables(high mid) 2w each to failure into
Pec dec - 2w 8-12 failing
6. 1w standing DB flys - 1w + RP + RP + RP - totally fried!

Weights done in 39min - hitting some good numbers and lovin it

Nach might be a dumb question but explain #2 for me.

Not sure if I'm understanding 2w pyramid up part

[DCI]

Not at all DCI. I would have been disappointed if no one chuckled at that.

It is ironic considering the weekend that you are celebrating lol

[NACH3]

Nach might be a dumb question but explain #2 for me.

Not sure if I'm understanding 2w pyramid up part

Simply means I misjudged my working weight so instead of staying at that weight for 2w - I pyramided the weight up as I went(using my feelers as a light set), then went into my drops!

Pyramiding up is a great way to increase the weight as your reps will decrease... So instead of using feeler sets - I'll sometimes use my warm ups as a pyramid up to my working set - then you can use the same version(reverse pyramid back down)

or I prefer drop setting after(very similar really) try it out - I really like it w/a pre-exhaust(chest) flys - but using the warm up sets to get that chest full of blood by adding weight to each set until you hit that 6-8 reps(failing) then into presses - but you can do this w/any BP on any movement(I use it mostly on compound movements)

[Sfla80]

Simply means I misjudged my working weight so instead of staying at that weight for 2w - I pyramided the weight up as I went(using my feelers as a light set), then went into my drops!

Pyramiding up is a great way to increase the weight as your reps will decrease... So instead of using feeler sets - I'll sometimes use my warm ups as a pyramid up to my working set - then you can use the same version(reverse pyramid back down)

or I prefer drop setting after(very similar really) try it out - I really like it w/a pre-exhaust(chest) flys - but using the warm up sets to get that chest full of blood by adding weight to each set until you hit that 6-8 reps(failing) then into presses - but you can do this w/any BP on any movement(I use it mostly on compound movements)

Makes perfect sense. Thanks nach. I'm gonna have to research a little more before implemting

[Hazard]

This would definitely help!!!!!!

I've been looking a lot into that and talked to my fiancé about it. She worked for a chiropracter and handle the physical therapy. She said that infrared stuff is a bunch of BS. She said they used to get sales reps in the office all the time or it and the doc would toss them out.

If anyone gives it a shot let me know but with the "anti-infrared nazi" in my house I won't be buying into it anytime soon lol

[kelkel]

Nach might be a dumb question but explain #2 for me.

It's poop.

[ghettoboyd]

Had an incredible chest workout yesterday. Started with flys and wide chest movements as opposed to presses. Unbelievable pump.

Taking the next two days off (from work and gym) for a quick road trip adventure with the wife.

Celebrating our 17th wedding anniversary tomorrow. We're off to upstate NY to visit the Finger Lakes, Lake Ontario, and wherever else the road takes us.

sweet brother I love reading this congrats on the 17yrs, it will be 17 for my wife and I this October...have fun brother...

[Sfla80]

Shoulders tonight....

First off walk into gym and they have about 20-30 pizzas for members to eat??? Kids walking around the weight areas eating pizza the entire time.....

Smith MP press (couple light behind neck for warm ups) 2 warms front, 1 feel, 2w (PB 215#x6) DD

Seated dB laterals superset into bent over db laterals. 1 feel each, 2 w and 1 drop each.

Db front raise 2 w dd

Face pulls 3 sets

Cable pull (motion of pec/Dec machine) 2 w

Seated dB shrugs 2w

[Igifuno]

sweet brother I love reading this congrats on the 17yrs, it will be 17 for my wife and I this October...have fun brother...

Having a great time ghetto, and congrats to you and Mrs. ghettoboyd next month. Some good pics will be up in the booth soon.

[almostgone]

Shoulders tonight....

First off walk into gym and they have about 20-30 pizzas for members to eat??? Kids walking around the weight areas eating pizza the entire time.....

Smith MP press (couple light behind neck for warm ups) 2 warms front, 1 feel, 2w (PB 215#x6) DD

Seated dB laterals superset into bent over db laterals. 1 feel each, 2 w and 1 drop each.

Db front raise 2 w dd

Face pulls 3 sets

Cable pull (motion of pec/Dec machine) 2 w

Seated dB shrugs 2w

That had to be distracting as h*ll.

[almostgone]

Watching IFSA and drinking my shake. Shoulders coming up.

[Igifuno]

Watching IFSA and drinking my shake. Shoulders coming up.

Get it done AG.

Just sat down for dinner. Getting a 1/2 chicken with mushrooms, bacon, and pearl onions in espagnole sauce over diced potatoes.

[Hazard]

Had the fiancé put her body weight on her elbow and then rolled the pec tie in. I saw stars lol..... My hand went numb. I'm icing it now..... It's still tight. I really don't wanna pay $100 for a professional deep tissue.....

[GirlyGymRat]

Had the fiancé put her body weight on her elbow and then rolled the pec tie in. I saw stars lol..... My hand went numb. I'm icing it now..... It's still tight. I really don't wanna pay $100 for a professional deep tissue.....

Can u use a lacrosse ball with your own body weight? That could be difficult since chest. I roll on lacrosse balls to dig in deep into my back. Idk. Just a thought.

[almostgone]

R/C exercises and broomstick stretches

D'bell shoulder presses-2 w/u, Work-3,drop,4, drop,3+ - 4+. New weight. The first one was slow and shaky.
D'bell side lateral-2 w/u, Work-3+,drop,4+,drop,3+ - 3+. 5 count hold on partials. New weight.
D'bell rear laterals-2 w/u, Work-7+,drop,2+,drop,2+. Long 10 count hold on partials.
B'bell shrugs-2 w/u, Work1 (front,)-3+,drop,8+. Work2 (rear)- 5+,drop,7+.
D'bell shrugs- Grabbed the 70s and repped to failure, then the 60s and repped to failure. Will do a long run on the d'bells next time.


35 minutes and shoulders are on fire.

[marcus300]

Had an amazing back workout. Really shifted some weight.
Bent overs is feeling easy with my bracing.
Only trouble is my diet been off for the last month. Been eating everything in sight and added some bf but hitting some high numbers

[davidtheman100]

Had an amazing back workout. Really shifted some weight.
Bent overs is feeling easy with my bracing.
Only trouble is my diet been off for the last month. Been eating everything in sight and added some bf but hitting some high numbers

Hey Marcus, what does your offseason/growing diet look like for the most part?

[almostgone]

Had an amazing back workout. Really shifted some weight.
Bent overs is feeling easy with my bracing.
Only trouble is my diet been off for the last month. Been eating everything in sight and added some bf but hitting some high numbers

My appetite seems to go in little spurts like that. I'll be fine for a bit, and then if my numbers start increasing or I go through a bit of growth, I'll feel like I am starving.
The breathing/bracing is just good stuff. My bent over and Tbar rows are much more productive when I get into a solid position.

[Hazard]

My appetite seems to go in little spurts like that. I'll be fine for a bit, and then if my numbers start increasing or I go through a bit of growth, I'll feel like I am starving.
The breathing/bracing is just good stuff. My bent over and Tbar rows are much more productive when I get into a solid position.

My Tbar rows have shot up in weight recently.... Bracing helps A LOT

[marcus300]

Hey Marcus, what does your offseason/growing diet look like for the most part?

If I want to gain I add 500 to 700 cals and keep adjusting every ten days. My diet is basically aimed around carb cycling whether bulking or cutting. I have to eat a lot to maintain which is hard work. I don't really count calories I know my body Very well and know what I need to eat to maintain or gain. But I don't really bulk anymore I'm big enough any bigger I find it hard work in many areas

[marcus300]

My appetite seems to go in little spurts like that. I'll be fine for a bit, and then if my numbers start increasing or I go through a bit of growth, I'll feel like I am starving.
The breathing/bracing is just good stuff. My bent over and Tbar rows are much more productive when I get into a solid position.

My Tbar rows have shot up in weight recently.... Bracing helps A LOT

Bracing is amazing. It's really made a huge difference and I feel far more stable and powerful once I mastered it

[clarky.]

Went for a session yesterday i did chest

Incling db fly 2 working 1 drop

Incling db press 1 working 1 drop. **new weight**

Flat fly 1 working

Flat press 1 working

Leaning 1 arm db fly 1 set to fail

Cardio 25min

I did two working on the incline db fly on last wks new weight so next wk i'll bump it up again chest is very sore the day i did shift some weight got so much anger in me just now so fvck a pullback just now and i will use this to destroy these fvcking muscles.

[almostgone]

Went for a session yesterday i did chest

Incling db fly 2 working 1 drop

Incling db press 1 working 1 drop. **new weight**

Flat fly 1 working

Flat press 1 working

Leaning 1 arm db fly 1 set to fail

Cardio 25min

I did two working on the incline db fly on last wks new weight so next wk i'll bump it up again chest is very sore the day i did shift some weight got so much anger in me just now so fvck a pullback just now and i will use this to destroy these fvcking muscles.

You're knocking the sh!t out the new weights, Clarky. On you on a blast or just channeling some aggression?
Either way, it's really good stuff!

[DCI]

Last night was back for me.

Started with warm up isolation bent over lat strechs on the cable machine.

Then went into db rows started with light and built into a really heavy set with a drop sweat just exploded out of me from the heavy weight and the blood flow felt great.

Then t bar rows same as above heavy and hard weight blood was screaming at this stage through the muscles. Felt great and was strong.

Then yates style lat pull downs which was hard but worth it to finish it.

Back is dead at the moment which is a good thing.

[Mr.BB]

Resumed training last night, had to take a break due to this stupid cold.
Bloodly hard to have the cold symptoms and being on tren , stupid cold sweats lol

So it was arms day:

Close grip bench press, 2-3 warmup sets, 2 w

Db french press (both arms), 1 warmup, 1 feeler, 1 w

Db low incline tri extension, 1 feeler , 1 w dropset

Cable extension v bar, 1 feeler, 1 w dropset

Cable extensions rope, 1 feeler, 1 w

Triceps were dead by now, doing more volume than normal to see if they grow

Z bar curl, 2 warmup, 1 w

Cable curl straight bar, 1 feeler, 1 w dropset the rack

Hammer strength seated bicep, 1 feeler, 2 w (luv this machine)

Seated db curl hammer, 1 w

Reverse grip bar curl, 2 w

Behind back wrist curl, 2 w

Triceps very sore today, biceps with dull pain

[NACH3]

Chest has definitely got that deep dull ache... Arms gettin' blasted today!

[Bio-Active]

Chest has definitely got that deep dull ache... Arms gettin' blasted today!

had a good arm blast today. Took the kid with so we could force out some super heavy reps. Was a nice change

[DCI]

Chest has definitely got that deep dull ache... Arms gettin' blasted today!

Nothing better than that dull ache