**Marcus's HIT Dungeon**

[RaginCajun]

How'd your leg session go, Igi? You doin the penguin waddle I do agree - just wants to make me work THAT MUCH HARDER!!!

That's what I'm doing right now

Rolling and lacrosse ball pain!

It feels like I have speed bumps throughout both legs

[Igifuno]

How'd your leg session go, Igi? You doin the penguin waddle I do agree - just wants to make me work THAT MUCH HARDER!!!

It was magnificent, and yes, that dull and numb pain prevails, and I know it will turn to that aching and delicate pain over the next couple days. Something to look forward to.

Pre-exhaust: Grabbed 2 plates and walked out 20 lunges, grabbed 35s and walked out another 10

Leg press: warm set, feel set of 450, then stacked 720 and went for 6 slow and deep reps. Took everything to get the last couple up. Dropped to 630 and repped 6 more.

Hack squat, feel with 225 then put on 365 and repped 6, dropped to 315 and 6 more. May have been able to have dropped less and went heavier/less reps

Extensions, feel, then heavy with triple drop to 12
Curls, feel, then heavy with double drop to 12

Calves, abs/obliques/lower back

20 mins cardio.

Downed a Shake and I'm laying in bed now. I know I need to get up and eat dinner. Have chicken/rice soup, brown rice and a big ass chicken breast.

[NACH3]

It was magnificent, and yes, that dull and numb pain prevails, and I know it will turn to that aching and delicate pain over the next couple days. Something to look forward to.

Pre-exhaust: Grabbed 2 plates and walked out 20 lunges, grabbed 35s and walked out another 10

Leg press: warm set, feel set of 450, then stacked 720 and went for 6 slow and deep reps. Took everything to get the last couple up. Dropped to 630 and repped 6 more.

Hack squat, feel with 225 then put on 365 and repped 6, dropped to 315 and 6 more. May have been able to have dropped less and went heavier/less reps

Extensions, feel, then heavy with triple drop to 12
Curls, feel, then heavy with double drop to 12

Calves, abs/obliques/lower back

20 mins cardio.

Downed a Shake and I'm laying in bed now. I know I need to get up and eat dinner. Have chicken/rice soup, brown rice and a big ass chicken breast.

Love the pain - and love that we all love it so much

Nice session brotha! I'm in the same boat as eating - I about to grab some chicken and fish taters greens - then cottage cheese

Enjoy din din

[NACH3]

That's what I'm doing right now

Rolling and lacrosse ball pain!

It feels like I have speed bumps throughout both legs

I know about that - oouch

[Igifuno]

Nice session brotha! I'm in the same boat as eating - I about to grab some chicken and fish taters greens - then cottage cheese Enjoy din din

Fish taters greens!! Haha. Aaahhhh.. Ok, I'm up. It's 4th quarter.. Need to eat and sleep.

[NACH3]

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??

Set the back of the incline bench up(I put a decent ways up - mine has a lot of notches - just feel it out(45 degrees is too low for me so I have to adjust it)

Once you start(you'll see guys go hlf way and even a quater way down due to trying to pull way to much weight) concentrate on that squeeze - especially the static part(I hold it for at least a sec of 2) then lower it slowly till my arm is not straight but as far as you can stretch that muscle imo - will lengthen the 'sarcomeres'(inside the muscle spindles) causing a better and tighter contraction - don't need a lot of weight but enough to hit the needed rep range(it's really shaped my bis so much better) actually getting a peak

AG Marcus Kel - and the gang - I know you guys utilize these - any other comments - you guys have a superb vocabulary and just make more sense than this Dego(sorry Igi) I can't be Italian w/out acting like one

[almostgone]

Very fast paced lift tonight. Almost one giant set. Think I need to start allowing myself the full minute for rest between sets so that I can start increasing my working weights. Perhaps since I am "supplementing" right now, maybe I should go w/ supersetting flyes and presses? Thoughts anyone?
The number of working reps dropped towards the end of the lift, but I think that is because I'm shorting myself on resting between sets. Anyway, I drug my bench over to my bells and got started.

RC exercises and broomstick stretches

Incline flyes-2 w/u, Work-5+,drop,2+,drop,3+_drop,1+
Incline press-2 w/u, Work-5+,drop,2+,drop,3+,drop,2+.
Flat flyes- 1w/u, Work-4+,drop,2+,drop,3+,drop,4+.
Flat press-1 w/u, Work-2+,drop,2+,drop,2+,drop,3+
Leaning dumbbell flyes- to failure both sides.
Seated wrist curls w/ dry Oly bar- 1 sets palms up and 1set palms down to failure.

30 minutes including putting up the bells.

[NACH3]

Very fast paced lift tonight. Almost one giant set. Think I need to start allowing myself the full minute for rest between sets so that I can start increasing my working weights. Perhaps since I am "supplementing" right now, maybe I should go w/ supersetting flyes and presses? Thoughts anyone?
The number of working reps dropped towards the end of the lift, but I think that is because I'm shorting myself on resting between sets. Anyway, I drug my bench over to my bells and got started.

RC exercises and broomstick stretches

Incline flyes-2 w/u, Work-5+,drop,2+,drop,3+_drop,1+
Incline press-2 w/u, Work-5+,drop,2+,drop,3+,drop,2+.
Flat flyes- 1w/u, Work-4+,drop,2+,drop,3+,drop,4+.
Flat press-1 w/u, Work-2+,drop,2+,drop,2+,drop,3+
Leaning dumbbell flyes- to failure both sides.
Seated wrist curls w/ dry Oly bar- 1 sets palms up and 1set palms down to failure.

30 minutes including putting up the bells.

I was thinking the same thing, AG(flys into presses) as I also could use a pullback(so getting in and out is good) plus I'm thinking the rush of blood you get when you use the warm ups as well(Marcus pointed that outlast time he was doing it)

I, too, may be trying this more often w/pre-exhaust as well on other BPs?! What were you thinking?

[Igifuno]

Set the back of the incline bench up(I put a decent ways up - mine has a lot of notches - just feel it out(45 degrees is too low for me so I have to adjust it) Once you start(you'll see guys go hlf way and even a quater way down due to trying to pull way to much weight) concentrate on that squeeze - especially the static part(I hold it for at least a sec of 2) then lower it slowly till my arm is not straight but as far as you can stretch that muscle imo - will lengthen the 'sarcomeres'(inside the muscle spindles) causing a better and tighter contraction - don't need a lot of weight but enough to hit the needed rep range(it's really shaped my bis so much better) actually getting a peak AG Marcus Kel - and the gang - I know you guys utilize these - any other comments - you guys have a superb vocabulary and just make more sense than this Dego(sorry Igi) I can't be Italian w/out acting like one

Lmao.. I think you explained it rather nicely, amico mio.

[NACH3]

Lmao.. I think you explained it rather nicely, amico mio.

LMFAO haha

[Igifuno]

Very fast paced lift tonight. Almost one giant set. Think I need to start allowing myself the full minute for rest between sets so that I can start increasing my working weights. Perhaps since I am "supplementing" right now, maybe I should go w/ supersetting flyes and presses? Thoughts anyone? The number of working reps dropped towards the end of the lift, but I think that is because I'm shorting myself on resting between sets. Anyway, I drug my bench over to my bells and got started. RC exercises and broomstick stretches Incline flyes-2 w/u, Work-5+,drop,2+,drop,3+_drop,1+ Incline press-2 w/u, Work-5+,drop,2+,drop,3+,drop,2+. Flat flyes- 1w/u, Work-4+,drop,2+,drop,3+,drop,4+. Flat press-1 w/u, Work-2+,drop,2+,drop,2+,drop,3+ Leaning dumbbell flyes- to failure both sides. Seated wrist curls w/ dry Oly bar- 1 sets palms up and 1set palms down to failure. 30 minutes including putting up the bells.

Fast paced and nice. I agree you should see if longer rest periods allows you to increase your lifts. See what happens. Do you usually take less than one minute between sets?

[Bodacious]

Set the back of the incline bench up(I put a decent ways up - mine has a lot of notches - just feel it out(45 degrees is too low for me so I have to adjust it)

Once you start(you'll see guys go hlf way and even a quater way down due to trying to pull way to much weight) concentrate on that squeeze - especially the static part(I hold it for at least a sec of 2) then lower it slowly till my arm is not straight but as far as you can stretch that muscle imo - will lengthen the 'sarcomeres'(inside the muscle spindles) causing a better and tighter contraction - don't need a lot of weight but enough to hit the needed rep range(it's really shaped my bis so much better) actually getting a peak

AG Marcus Kel - and the gang - I know you guys utilize these - any other comments - you guys have a superb vocabulary and just make more sense than this Dego(sorry Igi) I can't be Italian w/out acting like one

Think I got it. So your standing behind the incline bench with your arm down it?

[Bodacious]

Very fast paced lift tonight. Almost one giant set. Think I need to start allowing myself the full minute for rest between sets so that I can start increasing my working weights. Perhaps since I am "supplementing" right now, maybe I should go w/ supersetting flyes and presses? Thoughts anyone?
The number of working reps dropped towards the end of the lift, but I think that is because I'm shorting myself on resting between sets. Anyway, I drug my bench over to my bells and got started.

RC exercises and broomstick stretches

Incline flyes-2 w/u, Work-5+,drop,2+,drop,3+_drop,1+
Incline press-2 w/u, Work-5+,drop,2+,drop,3+,drop,2+.
Flat flyes- 1w/u, Work-4+,drop,2+,drop,3+,drop,4+.
Flat press-1 w/u, Work-2+,drop,2+,drop,2+,drop,3+
Leaning dumbbell flyes- to failure both sides.
Seated wrist curls w/ dry Oly bar- 1 sets palms up and 1set palms down to failure.

30 minutes including putting up the bells.

Nice.

[almostgone]

Fast paced and nice. I agree you should see if longer rest periods allows you to increase your lifts. See what happens. Do you usually take less than one minute between sets?

It depends on my mood, Igi. I usually try to stay under a minute just to keep the intensity level up there, but I thinking I might be shortchanging myself as far as increasing my working weights? Of course on legs, I take pretty much the whole minute for rest. I'm still sub-90# on incline flyes and it is my first exercise. I just have this nagging feeling I should take the whole minute and see if I can safely increase my weights just a smidge?
Either take the full minute or superset flyes and presses is what I'm mulling over.

[Igifuno]

It depends on my mood, Igi. I usually try to stay under a minute just to keep the intensity level up there, but I thinking I might be shortchanging myself as far as increasing my working weights? Of course on legs, I take pretty much the whole minute for rest. I'm still sub-90# on incline flyes and it is my first exercise. I just have this nagging feeling I should take the whole minute and see if I can safely increase my weights just a smidge? Either take the full minute or superset flyes and presses is what I'm mulling over.

Try both and see what's more effective. I'm definitely interested in seeing the variance of you increase your rest time a bit.

[marcus300]

Set the back of the incline bench up(I put a decent ways up - mine has a lot of notches - just feel it out(45 degrees is too low for me so I have to adjust it)

Once you start(you'll see guys go hlf way and even a quater way down due to trying to pull way to much weight) concentrate on that squeeze - especially the static part(I hold it for at least a sec of 2) then lower it slowly till my arm is not straight but as far as you can stretch that muscle imo - will lengthen the 'sarcomeres'(inside the muscle spindles) causing a better and tighter contraction - don't need a lot of weight but enough to hit the needed rep range(it's really shaped my bis so much better) actually getting a peak

AG Marcus Kel - and the gang - I know you guys utilize these - any other comments - you guys have a superb vocabulary and just make more sense than this Dego(sorry Igi) I can't be Italian w/out acting like one

I don't do them mate, all I do is bent over preachers with a hanging arm, bent over cable concentration curls and the standard single preachers off the preacher bench. The hanging ones have really but some good peaks

[novastepp]

So I'm going to tear it up again today, and I have the greatest dilemma in the world:

I can do arms today and legs Thursday which means I'm going to have a helluva time getting up and down on/off the floor with my kids all weekend. Or, I can do legs today and arms Thursday, and bite my lip every time I pick them up.

Decisions. Decisions.

[mussina123]

It depends on my mood, Igi. I usually try to stay under a minute just to keep the intensity level up there, but I thinking I might be shortchanging myself as far as increasing my working weights? Of course on legs, I take pretty much the whole minute for rest. I'm still sub-90# on incline flyes and it is my first exercise. I just have this nagging feeling I should take the whole minute and see if I can safely increase my weights just a smidge? Either take the full minute or superset flyes and presses is what I'm mulling over.

How long your sets usually last man to complete? Mostly you'll be using phosphogen (for the first 10ishh secs) and past that anaerobic glycolysis (10ish - 2 mins) so to fully let the phosphogen system to replenish ATP, it takes ~1-1:45 mins

[NACH3]

Think I got it. So your standing behind the incline bench with your arm down it?

Yup... Also, face The reg side of preacher bench(so your arm is hanging on the rev side) let your arm hang all the way down(letting gravity take over) is another great one(all bicep)

Or read Marcus' post(26336)above this one, they're all great!

[calgarian]

So I'm going to tear it up again today, and I have the greatest dilemma in the world:

I can do arms today and legs Thursday which means I'm going to have a helluva time getting up and down on/off the floor with my kids all weekend. Or, I can do legs today and arms Thursday, and bite my lip every time I pick them up.

Decisions. Decisions.

is that one of the biggest decisions you have to make?

[MrFreshmaker]

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"/>

Bro you look awesome(no homo) and very lean,congrats

[NACH3]

Bro you look awesome(no homo) and very lean,congrats

Thx Fresh!

[Bio-Active]

Skull crushers

Incline db curls

Weighted dips

Preacher curls

Behind the neck tri press ups

Hammer curls

20 minutes low intense cardio and done

[almostgone]

How long your sets usually last man to complete? Mostly you'll be using phosphogen (for the first 10ishh secs) and past that anaerobic glycolysis (10ish - 2 mins) so to fully let the phosphogen system to replenish ATP, it takes ~1-1:45 mins

My sets are generally 10-12 slow, steady reps. I never take more than 1 minute rest periods except for occasionally legs or back and then it doesn't go over 2 minutes. If it does then it means I'm puking or have fallen out horizontally.
I don't have a set time for my reps. It is just steady grinding out reps and aiming for failure within 12 reps total for most lifts.

[almostgone]

Bro you look awesome(no homo) and very lean,congrats

I'll have to totally agree. You're doing really well, Nach!

[RaginCajun]

Hope you and your family and friends are staying safe AG. Waters look bad in SC

[NACH3]

I'll have to totally agree. You're doing really well, Nach!

Thank you, Sir! That's very much appreciated

Hell, I'm excited for you - talking about Amps(that just snap off w/no scoring involved) old school - saw a few in my past lolol

[novastepp]

is that one of the biggest decisions you have to make?

For today's workout, yes. What were you implying?

[calgarian]

For today's workout, yes. What were you implying?

i just wanted to say u got it easy if this was the biggest decision you had to make for today, was being a smart ass.

[NACH3]

For today's workout, yes. What were you implying?

You thinking legs today, nova? Gives you he need to walk w/your kids... Can always pick em' up

[Sfla80]

Hope you and your family and friends are staying safe AG. Waters look bad in SC

AG how close are u from Charleston? ? Watching news this morning, incridible what's going on. Hope everyone is safe also

[almostgone]

Hope you and your family and friends are staying safe AG. Waters look bad in SC

Thanks, RC. We came out of it in a lot better shape than some. Really makes you respect Mother Nature!

[almostgone]

AG how close are u from Charleston? ? Watching news this morning, incridible what's going on. Hope everyone is safe also

I'm about 4 hrs. NW of Charleston. We got a decent dose of it, but those people down in the Lowcountry got reamed. One of the guys at work just recently took a job in Charleston and was attempting to move this past weekend. No bueno. Charleston was pretty much on lockdown.

[Igifuno]

Thanks, RC. We came out of it in a lot better shape than some. Really makes you respect Mother Nature!

That's good man. Glad you're area wasn't in the worst of it and all the best to those who got the brunt. Mother Nature is indeed awesome.

[Igifuno]

So looking forward to back tonight. After reading some posts the other day about rows and thickness ill still do bent over rows, but also incorporate a seated one arm cable row. Haven't done them in a while.

[almostgone]

Try both and see what's more effective. I'm definitely interested in seeing the variance of you increase your rest time a bit.

Will do, Igi. I pondered on it at work last night, and believe I may superset flyes and presses at least until my next pullback. That really got down deep into my muscle tissue and when I went back to doing flyes and presses separately, my working weight on flyes started creeping.up.
I saw your post above regarding your back session. Something I've been doing is after my Tbar, b'bell, or Smythe supported rows (whichever one I do) that has seemed to help my lats creep lower is as follows.
After the bar rows, I'll do a heavy-ish set of d'bell rows say a weight I can get for 12-15 reps, and then I will immediately plop down at my machine and go straight into low pulley rows. (I have the plates already loaded and the foot plate attached so I am ready to go as soon as d'bell rows are completed).It doesn't hit the upper back much, but man my lats really burn in the mid-back area. Just thought I would throw that info out there.

[Hazard]

Leg day today..... Going HEAVY

[almostgone]

I am ready for the cooler weather to get here and stay around for a while. I'm not a winter bulker, I'm too damn bulky in the wrong places as it is, but I can push myself even harder during cool weather.

[almostgone]

Leg day today..... Going HEAVY

Legs are up next in the rotation for me as well, Haz. So either cardio tonight or a very sadistic leg session is in the cards. Since I despise cardio and am not very aerodynamic, I think it may be legs.

[almostgone]

And I think I finally found some bumpers for the ends of the d'bells I bought a few months back. The 100s and 105s had good bumpers on them, but the 110s and the 115s need some replacement bumpers.