**Marcus's HIT Dungeon**

[Igifuno]

looking big, what are your stats igi

5'6" 208 right now. Bf is up there I'd say around 18% right now? But it feels good and I'm not worried about it. Planning a cut starting around April of next year.

[Igifuno]

Is it bad that I got a hard on after seeing Igi's picture......???

Cal you always say the right things lol

[calgarian]

Cal you always say the right things lol

thats what she said

[Sfla80]

Morning all...

[Bio-Active]

Hit chest this morning no spotter so each set was drop

Hammer strength press 1 warm 2 working sets

Incline press same as above

Db flys

Cable crossovers

20 minutes low intensity cardio and done.

Ugh..., I'm hungry happy Friday

[Igifuno]

Morning all... <img src="http://forums.steroid.com/attachment.php?attachmentid=160161"/>

Morning sfla, that's a beautiful thing, look at those tree trunks!

[Igifuno]

Hit chest this morning no spotter so each set was drop Hammer strength press 1 warm 2 working sets Incline press same as above Db flys Cable crossovers 20 minutes low intensity cardio and done. Ugh..., I'm hungry happy Friday

Morning bio, go eat!

[Bio-Active]

Morning bio, go eat!

Ugh... I have to wait till 630 good morning brother

[almostgone]

Morning all...

I should try to find that as a poster, frame.it and hang it in my shop!

[NACH3]

Morning everyone

Arms/back are fvking fried! My arms don't get that real bad ache - but they sure do today! off day for me... Planned it perfectly... Hope you all have a bada$$ Friday!

[Bodacious]

Is it bad that I got a hard on after seeing Igi's picture......???

lol...

[Igifuno]

Morning everyone Arms/back are fvking fried! My arms don't get that real bad ache - but they sure do today! off day for me... Planned it perfectly... Hope you all have a bada$$ Friday!

Morning nach.. TGIF and enjoy the day off.

[Bodacious]

Morning fellas!! Chest day for me today. Going in about an hour. I have replayed it in my head since yesterday.If it goes as planned it's going to be a good one.

[marcus300]

Morning all...

hahaha right on

[NACH3]

Morning nach.. TGIF and enjoy the day off.

Igi, Lookin swole! Thick Igi! Nice!!

How you? Yeah takin the day from lifting - let body recover! It needs it lol

[almostgone]

Think I tweaked my lower back/upper glute on my right side last night swinging a sledge. Hello, Rumble Roller. Using it while I post.and man, does it feel good.
Will be texting the massage lady in a bit to see if she is on maternity leave or is still working.

[NACH3]

Think I tweaked my lower back/upper glute on my right side last night swinging a sledge. Hello, Rumble Roller. Using it while I post.and man, does it feel good.
Will be texting the massage lady in a bit to see if she is on maternity leave or is still working.

Those rumble rollers are awesome! Really digs deep into the muscles! Been really helping my right side loosen up

[Igifuno]

Igi, Lookin swole! Thick Igi! Nice!! How you? Yeah takin the day from lifting - let body recover! It needs it lol

Thanks! You too brutha. Great pics the other day. You know, I just may take off. Had my heart set on joining AG on shoulders today, but it may be best to take today off. Chest is still on fire and I may not be able to push as hard if I go in.

[Igifuno]

Think I tweaked my lower back/upper glute on my right side last night swinging a sledge. Hello, Rumble Roller. Using it while I post.and man, does it feel good. Will be texting the massage lady in a bit to see if she is on maternity leave or is still working.

Hope it works away for you man.

[Bodacious]

Those rumble rollers are awesome! Really digs deep into the muscles! Been really helping my right side loosen up

Nach you still have your DTM this weekend ?

[NACH3]

Nach you still have your DTM this weekend ?

I damn sure hope so

[OdinsOtherSon]

Think I tweaked my lower back/upper glute on my right side last night swinging a sledge. Hello, Rumble Roller. Using it while I post.and man, does it feel good.
Will be texting the massage lady in a bit to see if she is on maternity leave or is still working.

Get that worked out brother!

[OdinsOtherSon]

Not a great shot but snapped one after tonight's arm session. Absolutely destroyed arms. I'm in a ton of pain (chest/back) I think the four days off really allowed me to go 100% this week which is wonderful.



Attachment 160160

Looking thick brother!!

[marcus300]

pullback still on for me

back


underhand pulldowns
3 warm up sets
1 working set- higher rep range

straight arm pulldowns
2 feel sets
1 working set

seated cybex rows
2 feel sets
]1 working

low pulley rows
2 feel sets
1 working set

close grip pulldowns
2 feel sets
1 working set

weighted hypers
2 working sets

[calgarian]

pullback still on for me

back


underhand pulldowns
3 warm up sets
1 working set- higher rep range

straight arm pulldowns
2 feel sets
1 working set

seated cybex rows
2 feel sets
]1 working

low pulley rows
2 feel sets
1 working set

close grip pulldowns
2 feel sets
1 working set

weighted hypers
2 working sets

You did change your back workout from last time...didnt you?

[NACH3]

You did change your back workout from last time...didnt you?

Cal I've noticed most in here will do that... Keeps your body guessing and not adapting! Our bodies adapt super fast - so changing the ex's around as well as the order can help tremendously

P,U.S. He's on a pullback... Which would hurt the regular/normal whatever those fvking cvnts are!

You'll always see rows though - as they're for sheer thickness!

Nice session Big Man! Gonna add in low pulls rows next back day too lol

[calgarian]

Cal I've noticed most in here will do that... Keeps your body thinking and not adapting! Our bodies adapt super fast - so changing the ex's around as well as the order can help tremendously

P,U.S. He's on a pullback... Which would hurt the regular/normal whatever those fvking cvnts are!

You'll always see rows though - as they're for sheer thickness!

Nice session Big Man! Gonna add in low pulls rows next back day too lol

and probably it will suit him but my question is for a guy who is starting from scratch how long should i stick to one particular workout for a body part? Should i just stick to one for a month or so and then change it?

[Bio-Active]

and probably it will suit him but my question is for a guy who is starting from scratch how long should i stick to one particular workout for a body part? Should i just stick to one for a month or so and then change it?

change it every 4-6 weeks it doesn't take much. Changing the order of your lifts or switching to a couple different lifts will usually be enough to keep your body guessing. Food is the same

[marcus300]

You did change your back workout from last time...didnt you?

yes, I am doing a pullback so ive change stuff around.

its my easy workout

[marcus300]

and probably it will suit him but my question is for a guy who is starting from scratch how long should i stick to one particular workout for a body part? Should i just stick to one for a month or so and then change it?

change it every 4-6 weeks it doesn't take much. Changing the order of your lifts or switching to a couple different lifts will usually be enough to keep your body guessing. Food is the same

^^^ you can change the exercises around and add in other and take others out but if its a complete new workout I'd stick with it for at least 6 weeks see if it works or not. But remember the principles of HIT still apply matter the routine

[calgarian]

^^^ you can change the exercises around and add in other and take others out but if its a complete new workout I'd stick with it for at least 6 weeks see if it works or not. But remember the principles of HIT still apply matter the routine

Thank you big guy.....

[NACH3]

yes, I am doing a pullback so ive change stuff around.

its my easy workout

LOL still have your partner in a wheel chair if he's not up to par w/your standards!

[Hazard]

Woke up full. Chest is thick, arms are 19 1/8" cold today..... Could be better but they grow easy

[NACH3]

Woke up full. Chest is thick, arms are 19 1/8" cold today..... Could be better but they grow easy

Nice brotha - it looked like it w/that pic and the one over your head)! I did that pose and man .7-1" is a lit! Lmao

I need 19s at all times now too lolol

[Bodacious]

Chest

Warm up and stretching


Slight incline DB Press 1WU 2F 1W 4+2Forced+1 neg (This set the tempo I got done with this set. Blood was going pretty good not all out just yet. But I was out of breath.)

Incline DB Press 2F 1W 7 2 forced 1 neg

BB Decline 2F 1w 6 + 1 forced 1neg

Cable bent over flys 1f 1w 4 +2 forced tried a DS Only got one

Incline Cables 1F 1W 8 DS 3

Football bar press or netural grip flat press more than likely I should have not done this I don't think. Put 225 on and could only do 6. So I stopped. I think I was pretty much spent.

Good session. I had it set in my mind last night I was going to kill it today. I replayed it 10000 times over the night at work. My mind was set. I didn't have another choice beside to give it my best today. I am happy with it.

I am still having longer workouts than you all are for some reason. I don't know why because it's pretty fast pace. I'll get it. I think it's coming. Just more I do it, the better i'll get.

If you all see anything I need to change please chime in. No hard feelings. I didn't pre-exhaust because I still want to go all out on my presses plus failure before I go into that.

[Bodacious]

Woke up full. Chest is thick, arms are 19 1/8" cold today..... Could be better but they grow easy

Nice, 19 1/8 arms cold. My shit isn't that big with all the blood in them.

[Hazard]

Nice brotha - it looked like it w/that pic and the one over your head)! I did that pose and man .7-1" is a lit! Lmao I need 19s at all times now too lolol

Ima take that one again when they're pumped lmfao

[NACH3]

Ima take that one again when they're pumped lmfao

You definitely should! Ima bring my tape next atm day too lmao :P

[clarky.]

Hi guys never got my back session in the day i feel like pure sh!t i feel really sick bad. So just came home yesterday and the day i have been very cold just can't seem to get a heat in me so i'll see how i am the mora.

[marcus300]

Woke up full. Chest is thick, arms are 19 1/8" cold today..... Could be better but they grow easy

That's a big arm.