**Marcus's HIT Dungeon**

[Igifuno]

Looking forward to crushing arms today. Just took bp. 142/80 but wasn't resting for more than a min or two. Will take it again later.

[novastepp]

Something what I do all the time, infact I go to sleep thinking of how the workout is going to go for the next day and also what I am going to do to take myself into the zone I need to progress further in my lifting and building more tissue

I can literally see myself squeezing my bis and watching them grow.

[kelkel]

I'm still sweating like a madman.

Just be yourself.

[kelkel]

You couldn't handle it old man.....

I'll let that slide as youthful exuberance....

[NACH3]

Went in w/legs on the agenda(idk if you all remember last wk I tweaked my groin and after stretching I started on the rev V squat machine and still just not quite right :/ I also need some neoprene sleeves for my knees - been getting a tad sore which never was the case) so coming off a rest day I broke up my split so I can at least hit ext leg curls calves stepper tomorrow maybe light squats focusing on the eccentric part of movement(nice and slow)....

BACK
-stretching rolling abs more stretching RC ex's
Pre-exhaust
Neutral grip pull-ups
2w to failure - gets blood in the Lats nicely - holding top of contraction for 3s slow eccentric part of movement throughout

Straight arm pulldowns
2 warm ups - 1w 8 drop 6 drop 4-5 - note higher end reps on purpose

BB Bent over rows
3 feelers - 1w 6 drop 4 drop 3

Old School T-Bar Rows
2 feelers 1w 5 drop 4 same weight 3(basically just set it down than picked it right back up to re-brace myself)

High Pully Rows
1w 5+ drop 4+ holding all contractions for 3s w/a very slow eccentric part of lift

Neutral grip rows(hammer strength)
1w 7 drop 4-5 like ending my rows w/these very good squeeze w/this machine

I went with more rows today concentrating on my thickness!

Deads
2 warm ups 1w 8 dropped to 225 and just went to town - touch and go for idk 15ish +

Weighted hypers
2w to failure - higher end reps 12+

Gteat session(was sluggish going in but that changed quite quickly) got mad at someone saying they were doing 10 more sets on a machine while txting - Cvnt

Weights done in 46min - was on pace for 39ish until i set up deads

[Hazard]

Went in w/legs on the agenda(idk if you all remember last wk I tweaked my groin and after stretching I started on the rev V squat machine and still just not quite right :/ I also need some neoprene sleeves for my knees - been getting a tad sore which never was the case) so coming off a rest day I broke up my split so I can at least hit ext leg curls calves stepper tomorrow maybe light squats focusing on the eccentric part of movement(nice and slow).... BACK -stretching rolling abs more stretching RC ex's Pre-exhaust Neutral grip pull-ups 2w to failure - gets blood in the Lats nicely - holding top of contraction for 3s slow eccentric part of movement throughout Straight arm pulldowns 2 warm ups - 1w 8 drop 6 drop 4-5 - note higher end reps on purpose BB Bent over rows 3 feelers - 1w 6 drop 4 drop 3 Old School T-Bar Rows 2 feelers 1w 5 drop 4 same weight 3(basically just set it down than picked it right back up to re-brace myself) High Pully Rows 1w 5+ drop 4+ holding all contractions for 3s w/a very slow eccentric part of lift Neutral grip rows(hammer strength) 1w 7 drop 4-5 like ending my rows w/these very good squeeze w/this machine I went with more rows today concentrating on my thickness! Deads 2 warm ups 1w 8 dropped to 225 and just went to town - touch and go for idk 15ish + Weighted hypers 2w to failure - higher end reps 12+ Gteat session(was sluggish going in but that changed quite quickly) got mad at someone saying they were doing 10 more sets on a machine while txting - Cvnt Weights done in 46min - was on pace for 39ish until i set up deads

You do a lot of different movements. You could probably do away with a couple and then add them to a rotation to keep your routine fresh from week to week

[NACH3]

You do a lot of different movements. You could probably do away with a couple and then add them to a rotation to keep your routine fresh from week to week

m

Back is a very big BP... Im sure I could but working on thickness I wanted to hit more angles too - isually I'll hit just bent overs w/about 2 other rows - then deads or rack pulls - I want a nasty thick a$$ back lol

Idk - my back has responded well to rows and about 6-7 ex's... Just a big ass BP lol

True about keeping it fresh

[DCI]

Superjoint ritual and coffee nuff said for pre workout. Tonight is chest im thinking pre exhaust.

[marcus300]

In the morning its Back day!

Its going to be brutal, I am fully carbed up and ready to go,

By the time I finish I will be able to fly with these lats

hope no one gets on my way tomorrow, its ZONE time

[RaginCajun]

Went in w/legs on the agenda(idk if you all remember last wk I tweaked my groin and after stretching I started on the rev V squat machine and still just not quite right :/ I also need some neoprene sleeves for my knees - been getting a tad sore which never was the case) so coming off a rest day I broke up my split so I can at least hit ext leg curls calves stepper tomorrow maybe light squats focusing on the eccentric part of movement(nice and slow)....

BACK
-stretching rolling abs more stretching RC ex's
Pre-exhaust
Neutral grip pull-ups
2w to failure - gets blood in the Lats nicely - holding top of contraction for 3s slow eccentric part of movement throughout

Straight arm pulldowns
2 warm ups - 1w 8 drop 6 drop 4-5 - note higher end reps on purpose

BB Bent over rows
3 feelers - 1w 6 drop 4 drop 3

Old School T-Bar Rows
2 feelers 1w 5 drop 4 same weight 3(basically just set it down than picked it right back up to re-brace myself)

High Pully Rows
1w 5+ drop 4+ holding all contractions for 3s w/a very slow eccentric part of lift

Neutral grip rows(hammer strength)
1w 7 drop 4-5 like ending my rows w/these very good squeeze w/this machine

I went with more rows today concentrating on my thickness!

Deads
2 warm ups 1w 8 dropped to 225 and just went to town - touch and go for idk 15ish +

Weighted hypers
2w to failure - higher end reps 12+

Gteat session(was sluggish going in but that changed quite quickly) got mad at someone saying they were doing 10 more sets on a machine while txting - Cvnt

Weights done in 46min - was on pace for 39ish until i set up deads

i am going to do this one, i need to strengthen my back

[Hazard]

In the morning its Back day! Its going to be brutal, I am fully carbed up and ready to go, By the time I finish I will be able to fly with these lats hope no one gets on my way tomorrow, its ZONE time

Doit up big man! Imagine Ian and Paul there calling you a weak cvnt

[Igifuno]

Doit up big man! Imagine Ian and Paul there calling you a weak cvnt

I actually do imagine you sick fvcks screaming at me when I'm in there doing heavy sets. Seems to work for me.

[NACH3]

I actually do imagine you sick fvcks screaming at me when I'm in there doing heavy sets. Seems to work for me.

I also do the same! Thinking if I don't reach failure Marcus and youse would drop the bells on me head - I may even yell back to no one lol

[marcus300]

Doit up big man! Imagine Ian and Paul there calling you a weak cvnt

lmfao those two were not right in the head. I use to do Ian and Paul's calves routine and I had serious issues walking for days, it was brutal and still do it now and again these days.

[Bodacious]

I actually do imagine you sick fvcks screaming at me when I'm in there doing heavy sets. Seems to work for me.

I also do the same thing. Whenever I get to my heavy sets. (Heavy for me) Not today though. I was doing a light run on the treadmill this moring for cardio thinking if Marcus walked in right now he would YELL and Say something along the lines...WTF are you doing? Throw a 100lb DB at me and tell me to pickup some FUXKING Weight. Then keep walking like nothing happen. ... I literally laughed out loud.

[novastepp]

Went in w/legs on the agenda(idk if you all remember last wk I tweaked my groin and after stretching I started on the rev V squat machine and still just not quite right :/ I also need some neoprene sleeves for my knees - been getting a tad sore which never was the case) so coming off a rest day I broke up my split so I can at least hit ext leg curls calves stepper tomorrow maybe light squats focusing on the eccentric part of movement(nice and slow)....

BACK
-stretching rolling abs more stretching RC ex's
Pre-exhaust
Neutral grip pull-ups
2w to failure - gets blood in the Lats nicely - holding top of contraction for 3s slow eccentric part of movement throughout

Straight arm pulldowns
2 warm ups - 1w 8 drop 6 drop 4-5 - note higher end reps on purpose

BB Bent over rows
3 feelers - 1w 6 drop 4 drop 3

Old School T-Bar Rows
2 feelers 1w 5 drop 4 same weight 3(basically just set it down than picked it right back up to re-brace myself)

High Pully Rows
1w 5+ drop 4+ holding all contractions for 3s w/a very slow eccentric part of lift

Neutral grip rows(hammer strength)
1w 7 drop 4-5 like ending my rows w/these very good squeeze w/this machine

I went with more rows today concentrating on my thickness!

Deads
2 warm ups 1w 8 dropped to 225 and just went to town - touch and go for idk 15ish +

Weighted hypers
2w to failure - higher end reps 12+

Gteat session(was sluggish going in but that changed quite quickly) got mad at someone saying they were doing 10 more sets on a machine while txting - Cvnt

Weights done in 46min - was on pace for 39ish until i set up deads

I always VERY MUCH appreciate and respect someone who listens to their body and understands that recovery IS growth.

Props man. Plus you freaking tore it up!

[marcus300]

I also do the same thing. Whenever I get to my heavy sets. (Heavy for me) Not today though. I was doing a light run on the treadmill this moring for cardio thinking if Marcus walked in right now he would YELL and Say something along the lines...WTF are you doing? Throw a 100lb DB at me and tell me to pickup some FUXKING Weight. Then keep walking like nothing happen. ... I literally laughed out loud.

Ha ha ha our aim is to not waste time in the gym. I know we all have our off days but when your feeling good make it count. Remember it all starts within our minds. Learn to control this and you have a very powerful tool not only in the gym but in life.

I can go to level ten aggression within seconds in the gym because I've learnt what triggers my adrenalin.

Let's do this. Let's not just write about it let's turn some heads

[kelkel]

Legs today. Non-squat day. Back needed the rest from last's week work.

Extensions: Two heavy, talking close to 20 reps, heavy and slow.
Verticals: Two heavy, 8-12 reps. As heavy as I could go and still be able to rack it.
Smith static lunges: Two sets, 12-15 reps
Seated curls: Two heavy, app 10 reps
Usual calf crap.

Here's a recent calf shot:

[Igifuno]

I also do the same thing. Whenever I get to my heavy sets. (Heavy for me) Not today though. I was doing a light run on the treadmill this moring for cardio thinking if Marcus walked in right now he would YELL and Say something along the lines...WTF are you doing? Throw a 100lb DB at me and tell me to pickup some FUXKING Weight. Then keep walking like nothing happen. ... I literally laughed out loud.

LMAO. Good sh*t

[NACH3]

I always VERY MUCH appreciate and respect someone who listens to their body and understands that recovery IS growth.

Props man. Plus you freaking tore it up!

Haha thx - I know it is growth - problem was I could give the advice to rest and recover while I couldn't take my own advice... It's been a learning process and I'm always learning!

Thx... I definitely feel it already in my lats - very fatigued will be feeling this for few - I did a lot of rows but I was concentrating on thickness so I added a movement +

[Igifuno]

Legs today. Non-squat day. Back needed the rest from last's week work. Extensions: Two heavy, talking close to 20 reps, heavy and slow. Verticals: Two heavy, 8-12 reps. As heavy as I could go and still be able to rack it. Smith static lunges: Two sets, 12-15 reps Seated curls: Two heavy, app 10 reps Usual calf crap. Here's a recent calf shot: <img src="http://forums.steroid.com/attachment.php?attachmentid=159931"/>

Looks like a baby's ass..

[kelkel]

Looks like a baby's ass..

I'm used to being called an ass. But I'll have to check with my calves and see if their feelings are hurt.

[Bodacious]

Legs today. Non-squat day. Back needed the rest from last's week work.

Extensions: Two heavy, talking close to 20 reps, heavy and slow.
Verticals: Two heavy, 8-12 reps. As heavy as I could go and still be able to rack it.
Smith static lunges: Two sets, 12-15 reps
Seated curls: Two heavy, app 10 reps
Usual calf crap.

Here's a recent calf shot:

DAMN!! Sounds like a good session Kel.

Hey Kel what is the Verticals???

[NACH3]

Kel your calves(& everything else too) are SICK! Nasty awesome - so damn lean/vascular lol

[marcus300]

Nice calves kel. Serious

[clarky.]

Incline lying db tri ex 1 working DD

Incline cg bench 1 working DD

Db kickbacks 2 working

Tri pd 1 working DD **new weight**

Behind head tri ex 1 working DD

Dips 8 it was just to make sure i had nothing left

Cardio 25min and done.

[Hazard]

Jealous of those calves kel.....

[BG]

I have a video of me squatting 405 but my face Is in it lol - and I don't know how to put a video up

How many, how deep? Take the video from the side and behind.

[Hazard]

How many, how deep? Take the video from the side and behind.

Pm sent sir

You're the "branch warren" of the forum..... You seeing it holds some weight :-)

[DCI]

Chest is dead. Pre exhaust made shit of my chest.

Started with pec deck flies very heavy after a good few warm ups and a feeler set. Heavy set one drop the blood was flowing fast.

Incline db flies one feeler one heavy deep into the pain threshold and a drop. Was seriously heavy.

Then into flat db pressing 2 heavy sets and a drop. Fcking hard but pushed through presses where slow and good.

Decline to finish same as above.

Home to refeed and my chest is dead

[kelkel]

DAMN!! Sounds like a good session Kel.

Hey Kel what is the Verticals???

Vertical leg press. It's what I have at home. Takes up less space and you don't need half as much weight.

[kelkel]

Take the video from behind.

You two get a room.

[novastepp]

My calves are sore.

How sore are they?

My dress socks are hurting me!

[Hazard]

Looks like my friend has signed with musclemeds :-)

Can't say his name until they announce it

[novastepp]

Looks like my friend has signed with musclemeds :-) Can't say his name until they announce it

Member of the board here? Reminds me of someone.

[Hazard]

Member of the board here? Reminds me of someone.

no he's not

[Bodacious]

Looks like my friend has signed with musclemeds :-)

Can't say his name until they announce it

Nice...

[novastepp]

no he's not

Coolio.

[Igifuno]

Intense arm session. Decided to switch it up a little and change the typical order of the routine. Rope pull downs first, followed by hammer strength dip, skull crushers, kickbacks.

Started bis with cybex curl machine, seated incline curl, hammer curls. Went very heavy in bis today and had an unbelievable pump. Noticeably better than normal and I did no bb curls. Finished up with some forearms and 10 mins on high intensity cardio. Was drenched in sweat.

Feeling really good and trying to keep up with you psycho killers.

[novastepp]

Intense arm session. Decided to switch it up a little and change the typical order of the routine. Rope pull downs first, followed by hammer strength dip, skull crushers, kickbacks. Started bis with cybex curl machine, seated incline curl, hammer curls. Went very heavy in bis today and had an unbelievable pump. Noticeably better than normal and I did no bb curls. Finished up with some forearms and 10 mins on high intensity cardio. Was drenched in sweat. Feeling really good and trying to keep up with you psycho killers.

You're the psycho! I'm going to be channeling your strength tomorrow when I do my first HIT arm workout.

I'm already jakked up thinking about it.