**Marcus's HIT Dungeon**

[Bodacious]

Back from arms

Tris

Pushing it more now, got breathing down, and catching myself hearing ag and nach yelling at me to breath

Close grip bench 3 warms 1 feel 1w dd (I wouldn't say to complete failure but Def pushing more)

Vbar push downs 1f 1w dd

Flat one arm db skulls straight into one arm db over heads 3 sets

One arm reverse pull downs

Bi's

Seated palms up db curls 1 f 1w 1 drop

Incline db curls with rotation straight into hammer curls

One arm hammer strength machine curls

Rope curls twisting out at peak

Arms were full of blood. Looking very thick and big today. Especially after those rope pulls.

Itching to push more still. But felt great.

Finished with 17 mins cardio ( hungry prego wife kept texting when's dinner lol)

Good session man.

[Igifuno]

Great post igi man. Weekend all I did was arms.and a bit of cardio. Tonight is another week of pushing the limits.

Thanks dude. Hey I'll talk to you about this more in PM, once we solidify something, but the wife and I are likely planning a trip to Ireland next April.

[Bodacious]

Thanks dude. Hey I'll talk to you about this more in PM, once we solidify something, but the wife and I are likely planning a trip to Ireland next April.

Heck yea would love to goto Ireland!!!

[Igifuno]

I also do this..... I stretch my chest, bi's, back, and quads out between sets. Hurts like a bitch lol

I used to but it's occurred to me that I've gotten away from this. Not sure when or why.

[NACH3]

ARMS
Stretching lots(arms off high bar etc holding leaning down for shoulder) rolling RC ex's Dynamic stretching abs warmed up shoulders more

O BB Curl
2 warm ups(10/6) feeler 1w 4 drop 3+ partial drop 4 BOOM

One arm preachers off incline
(**new weight**) 2warm ups 1w 6(2forced 2negs) drop 3(2forced 2negs) drop 2+partials b4(2forced 2negs) - wow what an explosion of blood

Hammers
Heavy - 1warm up - 1w 3+RP/1 drop 2 drop 2+ drop 2-3 -- slow eccentric movement

Incline DB Curls

2w+RP - each failing at 5-6 reps
Bis were fried

CG bench(smith)
(**new weight**) 2 warm ups 2 feelers 1w(365) 4(1forced - idiot grabbed the bar) drop 4 drop 3+

Lying French curls/skull crushers
100lb bar way too light 12+ reps
Switched to
Lying DB tri ext
1w 5 drop 3 drop 3(every w/set & drop TIL the weight fell back down on me

Straight bar pushdowns
Stack(had to exhaust em w/my warm ups first - 1w 6 drop 3 drop(same weight) 2

Seated Hammer tri ext(short head)
Warm up feeler 1w 6 drop 4 drop 3(holding ext for 3+sec

Switched some ex's around gotta great arm w/o -- off tomorrow and possibly the next day lol(wish I had a tape w/me they looked full

[Igifuno]

I get scrapped and cupped also Rolfing and just good ole leverage w/the elbow in my bad right spots

I did Rolfing a few years back. Really deep and painful and you can immediately see if difference in how your body naturally hangs.

[marcus300]

Marcus should post a pre talk everyone morning for us. Just reading some of his and Kels stuff gets me pumped.
I can see them in the gym with there eyes about to pop out (even if they did ) they would still get that last rep in. Then put their eyes back in.
Hell I'm at work only thing on my mind is arms for tomorrow.

hahah its all about the zone what I've talked about before. Your training session first starts in your head you have to get yourself mentally prepare to take your body to failure and push your body to its limits. Put it under that much stress it has no alternative but to grow. Never ever waste sets and reps if you do your missing out on growth. Many just do so many reps and so many sets and think that will do, will it fuk you got to go in there and train like your life depends on it. If you want to walk down the street and turns heads then put the hardwork in and force your body to grow by stimulating growth.

I see guys wasting time in the gym all the time, just repping and doing set after set and then they ask me how to I get big like you. LOL fuking dickheads they see me workout yet they are doing arms when I walk in till I walk out and they ask me how do I get big.

If you eat like a bodybuilder and put time and money into your diet and then go to the gym and pay to train and buy supplements then learn to open up and fire your adrenalin in your head and get yourself in the right zone.

I want to be a freak, I want to turn heads, I want to be bigger than anyone I come into contact with, I don't want to be normal, I want to be a beast and freak of nature and nothing will stop me.

[Igifuno]

Hit chest today, feeling the PUMP

Good Hog! You made it through the first week and now off to the races. Still ease into it but the initial hard part is over.

[Igifuno]

Just got my hematocrit value from the Dr. and T labs are out of the way for a bit. Hematocrit came back @ 52.6%, so draining that pint last week did me fairly well considering I always run rich/high and was 55.7% just prior to draining the pint. However, I hydrated very heavily for a couple of days prior to my Dr. labs, so that may have helped. In the past, a pint would only drop me 1-2% max. and a double RBC generally gets me ~3.5% max. I can donate blood again this Friday and will do so. I believe I am am going to go with a whole blood vs. a double RBC. Since my blood is stupid/temperamental/genetically f-ed up, I am going to see if I can get a better balance by going w/ the whole blood donation @ a more frequent interval and continue to monitor hct and self bleed when necessary. Just playing it safe since I have the clotting disorder, very rich blood, a crappy health history, and am just high mileage in general. Oh, the blast starts tonight!

Excited for you AG. What are you doing for blast?

[Igifuno]

Heading in for arms. Threads is moving way to fast now. Gonna catch up after.

I'm amazed how much activity. I haven't been able to check in all day and now I'm trying to catch up!

[Igifuno]

Heck yea would love to goto Ireland!!!

Are you in the US Bodacious?

[novastepp]

ARMS Stretching lots(arms off high bar etc holding leaning down for shoulder) rolling RC ex's Dynamic stretching abs warmed up shoulders more O BB Curl 2 warm ups(10/6) feeler 1w 4 drop 3+ partial drop 4 BOOM One arm preachers off incline (**new weight**) 2warm ups 1w 6(2forced 2negs) drop 3(2forced 2negs) drop 2+partials b4(2forced 2negs) - wow what an explosion of blood Hammers Heavy - 1warm up - 1w 3+RP/1 drop 2 drop 2+ drop 2-3 -- slow eccentric movement Incline DB Curls 2w+RP - each failing at 5-6 reps Bis were fried CG bench(smith) (**new weight**) 2 warm ups 2 feelers 1w(365) 4(1forced - idiot grabbed the bar) drop 4 drop 3+ Lying French curls/skull crushers 100lb bar way too light 12+ reps Switched to Lying DB tri ext 1w 5 drop 3 drop 3(every w/set & drop TIL the weight fell back down on me Straight bar pushdowns Stack(had to exhaust em w/my warm ups first - 1w 6 drop 3 drop(same weight) 2 Seated Hammer tri ext(short head) Warm up feeler 1w 6 drop 4 drop 3(holding ext for 3+sec Switched some ex's around gotta great arm w/o -- off tomorrow and possibly the next day lol(wish I had a tape w/me they looked full <img src="http://forums.steroid.com/attachment.php?attachmentid=159900"/>

Good lord you are massive! Looks like a great pump too!

Hey I wanted to let you know of a great RC and shoulder stretcher: I don't know if you ever played basketball, but my PT a long time ago recommended passing the ball around my waist several times a day and before and after lifting.

You pass a ball around your waist counter clockwise fast and close to your body, then slow, the slow and away from your body, then fast. Then go clockwise, slow, close, far, fast. Go back and forth 5 times to each side. It works and stretches and really helps the RCs.

I prefer to use a soccer or volleyball, but it really does a great job and it feels glorious when you're sore.

[NACH3]

Always inspirational nach, especially considering what you've had to endure, and overcome.

Thx Igi, I won't let this lil sh!t stop me lol -

Motivation isn't short in here... I love waking up and reading the Dungeoneers and you Big Guns w/your insiration each day - it helps tremendously to be a part of something... Like the Warriors of the past!!! Plus, I really enjoyed reading your post!

[Bodacious]

ARMS
Stretching lots(arms off high bar etc holding leaning down for shoulder) rolling RC ex's Dynamic stretching abs warmed up shoulders more

O BB Curl
2 warm ups(10/6) feeler 1w 4 drop 3+ partial drop 4 BOOM

One arm preachers off incline
(**new weight**) 2warm ups 1w 6(2forced 2negs) drop 3(2forced 2negs) drop 2+partials b4(2forced 2negs) - wow what an explosion of blood

Hammers
Heavy - 1warm up - 1w 3+RP/1 drop 2 drop 2+ drop 2-3 -- slow eccentric movement

Incline DB Curls

2w+RP - each failing at 5-6 reps
Bis were fried

CG bench(smith)
(**new weight**) 2 warm ups 2 feelers 1w(365) 4(1forced - idiot grabbed the bar) drop 4 drop 3+

Lying French curls/skull crushers
100lb bar way too light 12+ reps
Switched to
Lying DB tri ext
1w 5 drop 3 drop 3(every w/set & drop TIL the weight fell back down on me

Straight bar pushdowns
Stack(had to exhaust em w/my warm ups first - 1w 6 drop 3 drop(same weight) 2

Seated Hammer tri ext(short head)
Warm up feeler 1w 6 drop 4 drop 3(holding ext for 3+sec

Switched some ex's around gotta great arm w/o -- off tomorrow and possibly the next day lol(wish I had a tape w/me they looked full

So glad you posted this. Can't wait till tomorrow morning. Just reading this stuff has me jacked. Have no clue why though???Going to do my best to make my arms fall off. Going to make someone carry my gym bad to the car for me.

Nach can you help me with this one arm preachers off incline??

[Igifuno]

ARMS Stretching lots(arms off high bar etc holding leaning down for shoulder) rolling RC ex's Dynamic stretching abs warmed up shoulders more O BB Curl 2 warm ups(10/6) feeler 1w 4 drop 3+ partial drop 4 BOOM One arm preachers off incline (**new weight**) 2warm ups 1w 6(2forced 2negs) drop 3(2forced 2negs) drop 2+partials b4(2forced 2negs) - wow what an explosion of blood Hammers Heavy - 1warm up - 1w 3+RP/1 drop 2 drop 2+ drop 2-3 -- slow eccentric movement Incline DB Curls 2w+RP - each failing at 5-6 reps Bis were fried CG bench(smith) (**new weight**) 2 warm ups 2 feelers 1w(365) 4(1forced - idiot grabbed the bar) drop 4 drop 3+ Lying French curls/skull crushers 100lb bar way too light 12+ reps Switched to Lying DB tri ext 1w 5 drop 3 drop 3(every w/set & drop TIL the weight fell back down on me Straight bar pushdowns Stack(had to exhaust em w/my warm ups first - 1w 6 drop 3 drop(same weight) 2 Seated Hammer tri ext(short head) Warm up feeler 1w 6 drop 4 drop 3(holding ext for 3+sec Switched some ex's around gotta great arm w/o -- off tomorrow and possibly the next day lol(wish I had a tape w/me they looked full <img src="http://forums.steroid.com/attachment.php?attachmentid=159900"/>

You're a beast bro.. I know you want more and you'll get it, but jesus nach, fvckin solid homie. Nice session too

[Bodacious]

Also looking lean man!!!

[NACH3]

Good lord you are massive! Looks like a great pump too!

Hey I wanted to let you know of a great RC and shoulder stretcher: I don't know if you ever played basketball, but my PT a long time ago recommended passing the ball around my waist several times a day and before and after lifting.

You pass a ball around your waist counter clockwise fast and close to your body, then slow, the slow and away from your body, then fast. Then go clockwise, slow, close, far, fast. Go back and forth 5 times to each side. It works and stretches and really helps the RCs.

I prefer to use a soccer or volleyball, but it really does a great job and it feels glorious when you're sore.

Great point Nova - I used to use the weighted balls(im Fvkin dumb right now lol) and go around then counter I'll be adding this back in - thank you!!

Thx for the compliment - im trying to get to BEAST STATUS LOL

[Igifuno]

I'm on my way in to crush legs and will check in later.

I'll hear you crazy fvcks in my head yelling at me like Dorian's trainer in Blood & Guts

"Business as usual!" What the hell is that guy's name anyway.

[NACH3]

I'm on my way in to crush legs and will check in later.

I'll hear you crazy fvcks in my head yelling at me like Dorian's trainer in Blood & Guts

"Business as usual!" What the hell is that guy's name anyway.

Kill it Igi!!! I know you will!

And Thx guys im certainly trying to achieve SERIOUS MUCSLE TISSUE - just SLABS OF MEAT HANGING OFF MY BACK/TRIS/QUADS/--- BODY LOL

[novastepp]

Kill it Igi!!! I know you will! And Thx guys im certainly trying to achieve SERIOUS MUCSLE TISSUE - just SLABS OF MEAT HANGING OFF MY BACK/TRIS/QUADS/--- BODY LOL

It won't help motivate you, but you are there my friend!

Time to work your way into the 1%.

[novastepp]

It won't help motivate you, but you are there my friend! Time to work your way into the 1%.

And I hope that didn't come off as rude. I'm no where near that club myself, I was just referring to you, because you're knocking on the freak door!!

[Bodacious]

Are you in the US Bodacious?

Yea I am. We have done a lot of cruises in the past. Next year we are wanting to do something different and Ireland has come up a few times.

We have a cruise booked at the end of the year this year.

[Igifuno]

Yea I am. We have done a lot of cruise. Next year we are wanting to do something different and Ireland has come up a few times. We have a cruise booked at the end of the year this year.

Nice. We actually have a deposit on a Bahamas cruise. Not sure when we'll go yet.

[almostgone]

Excited for you AG. What are you doing for blast?

Nothing crazy. Adding some German Remedies Testoviron to my old school TRT and throwing some Cooper Pharma in EOD during the first 2 weeks just because I f-in love prop.
Probably not a true cycle but just slightly above upper end TRT. Trying to stay conservative and healthy but ramp things up a tad. Say for roughly 6-8 weeks max?

[almostgone]

I'm on my way in to crush legs and will check in later.

I'll hear you crazy fvcks in my head yelling at me like Dorian's trainer in Blood & Guts

"Business as usual!" What the hell is that guy's name anyway.

Leroy?

[Igifuno]

Leroy?

Is that it? Marcus would know.

[almostgone]

OK, getting ready to down a shake and crack open some amps. Not taking ephedrine out of respect for the ticker, but the wife put 3 "lots" of coffee in my shake as Marcus recommends. Not exactly sure sure how much 1 "lot" actually is because the amount the wife adds is never the same.

[Igifuno]

Nothing crazy. Adding some German Remedies Testoviron to my old school TRT and throwing some Cooper Pharma in EOD during the first 2 weeks just because I f-in love prop. Probably not a true cycle but just slightly above upper end TRT. Trying to stay conservative and healthy but ramp things up a tad. Say for roughly 6-8 weeks max?

Sounds like a little fun for you AG.

[Igifuno]

OK, getting ready to down a shake and crack open some amps. Not taking ephedrine out of respect for the ticker, but the wife put 3 "lots" of coffee in my shake as Marcus recommends. Not exactly sure sure how much 1 "lot" actually is because the amount the wife adds is never the same.

Haha.. Is a lot, different from a shot?

[Bodacious]

Nice. We actually have a deposit on a Bahamas cruise. Not sure when we'll go yet.

We love them. Just time for a change. Something different.

How did you go about booking that trip?

[Bodacious]

"I want to be a freak, I want to turn heads, I want to be bigger than anyone I come into contact with, I don't want to be normal, I want to be a beast and freak of nature and nothing will stop me." Marcus

Man this shit hit it on the head right here. I always tell my wife I fuxking hate normal. I can't stand it. I will get there one day. I have the frame(Just tall guy), I got the will and the dedication to do it.More driven than anyone. Just have to let time play out.

[almostgone]

Is that it? Marcus would know.

I'm thinking Leroy Davis, but I'm getting old and a tad forgetful.

[almostgone]

Haha.. Is a lot, different from a shot?

LOL, it seems to be a variable rather than an exact volume? Appears to be somewhere between a tablespoon and a heaping tablespoon. At least. I bought some instant coffee; the regular coffee gets kind of gritty and doesn't mix well.

Wife just walked through and asked if I wanted my suspension, also. Think I'll hold onto it for a while.

Edit: Man, these amps remind me of the diluent that came with the real Jins back in the day. No opener needed. Just put your thumb on the dot and snap.

[mussina123]

"I want to be a freak, I want to turn heads, I want to be bigger than anyone I come into contact with, I don't want to be normal, I want to be a beast and freak of nature and nothing will stop me." Marcus

Man this shit hit it on the head right here. I always tell my wife I fuxking hate normal. I can't stand it. I will get there one day. I have the frame(Just tall guy), I got the will and the dedication to do it.More driven than anyone. Just have to let time play out.

I feel the exact same man!!! normal is so boring.. I wanna be a freaaak, turn ppl's heads, and make them jealous

[marcus300]

Is that it? Marcus would know.

Leroy Davis

[marcus300]

ARMS
Stretching lots(arms off high bar etc holding leaning down for shoulder) rolling RC ex's Dynamic stretching abs warmed up shoulders more

O BB Curl
2 warm ups(10/6) feeler 1w 4 drop 3+ partial drop 4 BOOM

One arm preachers off incline
(**new weight**) 2warm ups 1w 6(2forced 2negs) drop 3(2forced 2negs) drop 2+partials b4(2forced 2negs) - wow what an explosion of blood

Hammers
Heavy - 1warm up - 1w 3+RP/1 drop 2 drop 2+ drop 2-3 -- slow eccentric movement

Incline DB Curls

2w+RP - each failing at 5-6 reps
Bis were fried

CG bench(smith)
(**new weight**) 2 warm ups 2 feelers 1w(365) 4(1forced - idiot grabbed the bar) drop 4 drop 3+

Lying French curls/skull crushers
100lb bar way too light 12+ reps
Switched to
Lying DB tri ext
1w 5 drop 3 drop 3(every w/set & drop TIL the weight fell back down on me

Straight bar pushdowns
Stack(had to exhaust em w/my warm ups first - 1w 6 drop 3 drop(same weight) 2

Seated Hammer tri ext(short head)
Warm up feeler 1w 6 drop 4 drop 3(holding ext for 3+sec

Switched some ex's around gotta great arm w/o -- off tomorrow and possibly the next day lol(wish I had a tape w/me they looked full

beast

[NACH3]

beast

Fvk yeah - idk what everyone else thinks but THATS REAL MOTIVATION RIGHT THERE! I want FREAKY NOW

[Igifuno]

We love them. Just time for a change. Something different. How did you go about booking that trip?

My dad went on one and hooked me up actually. Put a deposit down and told me to book it for whenever. Carnival I think.

[Igifuno]

Fvk yeah - idk what everyone else thinks but THATS REAL MOTIVATION RIGHT THERE! I want FREAKY NOW

Haha hell yes. When the big man calls you a beast dude you're doing something right.

[NACH3]

Haha hell yes. When the big man calls you a beast dude you're doing something right.

How'd your leg session go, Igi? You doin the penguin waddle

I do agree - just wants to make me work THAT MUCH HARDER!!!