**Marcus's HIT Dungeon**

[Hazard]

That's a big arm.

doesn't feel like it. My back is getting wider for sure and it's making my arms look small lol. I'm concentrating on thickness now. For both my back and my bi's

[Igifuno]

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

Dayum

[Sfla80]

doesn't feel like it. My back is getting wider for sure and it's making my arms look small lol. I'm concentrating on thickness now. For both my back and my bi's

Curious....ex for thicker arms?

[marcus300]

doesn't feel like it. My back is getting wider for sure and it's making my arms look small lol. I'm concentrating on thickness now. For both my back and my bi's

excellent, I concentrated on back thickness for close to 12 months when I stopped dead lifting and my back exploded far more than deads ever did for me.

your a big guy haz

[Bodacious]

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.

Get some rest Clarky and get to feeling better.

[Bodacious]

Curious....ex for thicker arms?

X2... I am just not as thick as you all are. About to piss me off. Lol.

I know for back heavy rows. Is that cables also? I need to get thicker. I am just to freaking tall or something. I have no clue. I work my ass off in the gym.

[OdinsOtherSon]

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.

Hang in there brother. Get some rest!

[Hazard]

Curious....ex for thicker arms?

http://www.flexonline.com/training/t...e-thick-biceps

This article explains it..... I do all three of these. The barbell curls I don't do as much but I always finish with high cable curls.

[Black]

It's been awhile friends. Found my way back through here. I can't remember last time I was here, but I know since then I've gotten married and now have a 7 week old little boy. Through it all I've still managed to get in and get work done. Nice to see all the familiar faces are still around here.



Started powerlifting again, right up until I partially tore my left bicep and decimated the medial head of my bicep. Right up until the injury I had a 630# DL, 525# Squat and 415# Bench. Now I'm dealing with a systematic tendon issue. It started when I was washing my hair and my arms locked into place. The tendons in my forearms/biceps were firing as hard as they could. They locked into a flexed position and I had to work one out and then use my other arm and pull the other one down. Now that has also been happening to my pecs and abs as well (the abs are freaky and hurt. it feels like they flip up under themselves). Obviously I'm going to rest for at least a week and assess from there. I'm hoping its just overworked, something I did and not anything worse. They randomly fire throughout the day, doing normal activites (ie, bending, reaching, etc.) Anyone ever experience anything like this before?

[Sfla80]

http://www.flexonline.com/training/t...e-thick-biceps

This article explains it..... I do all three of these. The barbell curls I don't do as much but I always finish with high cable curls.

Ty sir....I'll read it tonight

[Bodacious]

Target Exercise for Thick Biceps | FLEX Online

This article explains it..... I do all three of these. The barbell curls I don't do as much but I always finish with high cable curls.

Thanks Haz.

Can you or Marcus explain to me the difference in Standing Db curls and Incline curls or just sited db curls if they all are under hand grip? I know incline is different angle still if its underhand loops to me it would be the same. But wouldn't you want to do something like hammer db curls then incline curls underhand grip??

I don't know that's why I am asking. Thanks.

[Bodacious]

Ty sir....I'll read it tonight

SFla it's a nice read.

[novastepp]

nova, some on this board and thread are much more forgiving than others, and I'm sure you'll see that over time, and those who know me know that I am one of the last people to get involved with board drama but I'm also a firm believer are in saying what's on my mind if I feel compelled to.

It's okay to respectfully hash out disagreements and even conflicts, but I'm just perplexed as to why anyone would say something disrespectful like that, particularly to Marcus, who we all look to as a leader in this community and have a world of respect for everything he's taught, the guidance and support he's shown, and the pure motivation and friendship he's given over the years.

I'm the worst ass kisser in the world, but the truth is that he's given our group more collective progress with his knowledge than we've ever gotten anywhere else and many of us directly owe the progress that we've made over the past few years to him and I'm grateful for that. So he's accomplished a great deal and has made a difference in many people's lives. That's something.

Some may not agree with me opening this up again on the open board, but it's better than this silent treatment bullsh*t.

I wouldn't have said anything if you didn't allude to the issue in your above post, and it may be silly to take it personally, but when valuable members start avoiding this thread because they don't want to deal with negativity, that's just wrong. I hope it doesn't happen again.

Igi,

I am responding to your post because it best addresses the situation, but I'm directing this post to all.

I have always approached this board honestly, with posts intended to be informative, humorous, and exciting.

I felt that I was being personally attacked because of the way I posted and I was called things like, full of shit, looks like shit, ugly, fat, arrogant, etc, all of which I thought were inaccurate observations of who I am and how I represent myself on this board.

We are all here to improve.

I responded emotionally and was immature and wrong in what I said to Marcus. I have said it before, and I am sorry. Marcus, I'm sorry. Im not trying to kiss ass, I've spoken my peace and all I can do is move on.

I don't think this thread is for me because the way I approach the board and the way I post seems to be interfering with the direction and attitudes of many in this thread, and I feel my contributions are being overlooked so I'm just going to move on.

I hope that you can appreciate this post as an apology and an explanation. I know it cannot be undone, but I wanted to speak my peace and put it to rest.

I'll continue reading because this thread really is one of the shining stars within this already stellar board. I wish you all the best in the dungeon and if you ever feel inclined, feel free to pm or reply to me in other threads.

nOva

[OdinsOtherSon]

Bi's & Tri's

DB curls, 2 feeler, 1 work
Preacher curl DB, 1 feeler, 2 work
BB curls, 1 feeler, 2 work
Rev grip BB curls, 2 work

Close grip bench, 2 feeler, 1 work, +2 drop
Behind head DB presses, 1 feeler, 2 work
Cable push downs, 2 feeler, 1 work, +2 drop
Rev grip cable push down, 2 work

40 min, done. Aggression was up. Undoubtedly hit true failure today!

[Bodacious]

Nice OOS!

Bi's & Tri's

DB curls, 2 feeler, 1 work
Preacher curl DB, 1 feeler, 2 work
BB curls, 1 feeler, 2 work
Rev grip BB curls, 2 work

Close grip bench, 2 feeler, 1 work, +2 drop
Behind head DB presses, 1 feeler, 2 work
Cable push downs, 2 feeler, 1 work, +2 drop
Rev grip cable push down, 2 work

40 min, done. Aggression was up. Undoubtedly hit true failure today!

[bigdil511]

Busted my ass on my house today. Pulled up carpet/padding in almost every room, and a freaking huge mud job that is a disaster is getting fuked up tomorrow. No gym today prolly off till Tuesday as I'm gonna be night and day at my new house . I'll be here reading and posting tho love this thread you guys give me incredible motivation.

[OdinsOtherSon]

Nice OOS!

TY sir!

[NACH3]

Target Exercise for Thick Biceps | FLEX Online

This article explains it..... I do all three of these. The barbell curls I don't do as much but I always finish with high cable curls.

Haz, your a Big MFer! -- keep gaining Brutha

Your gonna be NASTY at 7% -

[Sfla80]

Shoulders tonight.

Wasn't really into it tonight was suppose to be cardio but probably not going in tomorrow or even sunday.

Behind back cable laterals

Ez bar up rights on cable straight into db front raise.

Leaning db laterals with one drop

Seated military bb press

Front and back smith shrugs

Pec/dec

Saw this dude haven't seen in awhile there ( must be part of this thread lol..not much turns my head) but last time I saw this guy his was a solid 195-200 at maybe 6-1. But he's easily now 225 solid.

Funny figured he's part of the board and saw my tats and realized it. But didn't say anything. Left it at that.

[Bodacious]

Shoulders tonight.

Wasn't really into it tonight was suppose to be cardio but probably not going in tomorrow or even sunday.

Behind back cable laterals

Ez bar up rights on cable straight into db front raise.

Leaning db laterals with one drop

Seated military bb press

Front and back smith shrugs

Pec/dec

Saw this dude haven't seen in awhile there ( must be part of this thread lol..not much turns my head) but last time I saw this guy his was a solid 195-200 at maybe 6-1. But he's easily now 225 solid.

Funny figured he's part of the board and saw my tats and realized it. But didn't say anything. Left it at that.

Nice sfla. I have shoulders tomorrow. Looks like you got a pretty good session in even though you wasn't feeling it.

I am already starting to play it in my head hoe it's goin g to go down. It seems to help me. Lol

[Sfla80]

Nice sfla. I have shoulders tomorrow. Looks like you got a pretty good session in even though you wasn't feeling it.

I am already starting to play it in my head hoe it's goin g to go down. It seems to help me. Lol

I can't do that anymore.....

My gym is way to busy, and I get too pissed off when my plan doesn't work out the way I wanted.

I have had to learn to adapt to what I'm given that day lol.

[NACH3]

Nice sfla. I have shoulders tomorrow. Looks like you got a pretty good session in even though you wasn't feeling it.

I am already starting to play it in my head hoe it's goin g to go down. It seems to help me. Lol

What?!?! A hoe down.... Where? Lol

I got delts/traps tomorrow myself Bod! Then legs then off then it's on again

[Hazard]

Delts/traps for me tmrw too

[Igifuno]

Decided to take the day off and went for a walk downtown with the HAW and ate a half chicken, potatoes and green beans at Copper Canyon, and ate half of the wife's chicken pasta dish. Good stuff.

My body is throbbing right now so it was the right thing to do. Shoulders tomorrow and legs on Sunday.

[NACH3]

Delts/traps for me tmrw too



Decided to take the day off and went for a walk downtown with the HAW and ate a half chicken, potatoes and green beans at Copper Canyon, and ate half of the wife's chicken pasta dish. Good stuff.

My body is throbbing right now so it was the right thing to do. Shoulders tomorrow and legs on Sunday.

Smart Igi, get the most out of it! I've been listening to my body a lot more... If I'm not 100% ready to destroy due to soreness etc I haven't either!

Haz/Igi/Me/& Bod.... Are all doing delts/traps tomorrow lol

[Igifuno]

Smart Igi, get the most out of it! I've been listening to my body a lot more... If I'm not 100% ready to destroy due to soreness etc I haven't either! Haz/Igi/Me/& Bod.... Are all doing delts/traps tomorrow lol

The delt gods will be pleased.

[almostgone]

It's been awhile friends. Found my way back through here. I can't remember last time I was here, but I know since then I've gotten married and now have a 7 week old little boy. Through it all I've still managed to get in and get work done. Nice to see all the familiar faces are still around here.



Started powerlifting again, right up until I partially tore my left bicep and decimated the medial head of my bicep. Right up until the injury I had a 630# DL, 525# Squat and 415# Bench. Now I'm dealing with a systematic tendon issue. It started when I was washing my hair and my arms locked into place. The tendons in my forearms/biceps were firing as hard as they could. They locked into a flexed position and I had to work one out and then use my other arm and pull the other one down. Now that has also been happening to my pecs and abs as well (the abs are freaky and hurt. it feels like they flip up under themselves). Obviously I'm going to rest for at least a week and assess from there. I'm hoping its just overworked, something I did and not anything worse. They randomly fire throughout the day, doing normal activites (ie, bending, reaching, etc.) Anyone ever experience anything like this before?

Black, first congrats on the marriage and the child! You have so much going on there I don't know what to think. Naturally, see a Dr./orthopedist, but it sounds like you need some quality rest, buddy!
Hope your recovery goes well and and don't be a stranger! All the the best to Mrs. Black and Black Jr.!

Edit: Really good to see you online man and you're still carrying your muscle well. Seems like it was just yesterday you had just finished a cycle, believe it included NPP?

[almostgone]

Crap, I am soooo tired. Drinking my shake and trying to light the fire. Off to the shop in 2 minutes or so and will post up my lift after I get settled in at work.

Looking at my stash and starting to feel a little more motivated.

[OdinsOtherSon]

Crap, I am soooo tired. Drinking my shake and trying to light the fire. Off to the shop in 2 minutes or so and will post up my lift after I get settled in at work.

Let's go brother! Get it done! Looking forward to hearing how it goes for you!

[Black]

Black, first congrats on the marriage and the child! You have so much going on there I don't know what to think. Naturally, see a Dr./orthopedist, but it sounds like you need some quality rest, buddy!
Hope your recovery goes well and and don't be a stranger! All the the best to Mrs. Black and Black Jr.!

Edit: Really good to see you online man and you're still carrying your muscle well. Seems like it was just yesterday you had just finished a cycle, believe it included NPP?

Thanks AG. I appreciate it brother. Being a dad for 7 weeks has been pretty awesome and its gets better every day.

Yeah man, weird stuff going on. Today was the first day I feel like the tendons are settling down a bit. But rest is definitely on the table for awhile.

I'm pretty happy with where I'm at physique wise, especially since I started eating vegan almost 2 years ago. I had always wanted to, but was afraid I'd start dropping muscle like crazy. Haven't noticed any muscle/strength loss at all. I did run BW after a year of eating that way to rule out any vitamin or mineral deficiencies. So, hopefully just some good old rest.

Also, I never realized what your avatar was, I always used the app. Awesome brother. I'll definitely be hanging around for awhile. Great to see that you are still lurking about. And yep, I was running NPP last time I was around. Mmmmmm, that's been awhile. Good stuff. Still grinding away at your gym? Bet you're pretty happy the cooler fall weather is coming.

[almostgone]

Yes sir, I'm still knocking away at it, lifting in my shop, and definitely am appreciating the cooler temps. . I've purchased a couple of odds and ends for my setup, but thrive on the solitude of lifting alone (although it would be nice to have a spotter on occasion).
LOL, yes sir, the avatar has a certain appeal/meaning to me.
The physique you've built on a vegan diet is impressive as h*ll. Defo rest up and heal. Sounds like you've been pushing hard.

[almostgone]

Whew, seem to have connected with shoulders and traps very well tonight. Shoulders filled up with blood better than usual. Really glad I lifted tonight. Honestly, when I first got up, I almost didn't get my @ss out of bed.

RC exercises and broomstick stretches

D'bell shoulder press- 2 w/u, Work1,-5+,drop,1+,drop,3+,drop,1+. Work2- 4+ reps.
Seated side lateral- 2 w/u with d'bells instead of cables since I was pushed for time. Work1- 3+,drop,1+,drop,3+ and (4)- 1/4 reps. Work2-3+ reps with a 10 count hold on partials.
D'bell rear lateral-2 w/u, Work-7+,drop,2+,drop,4+ with a 10 count hold on last partial.
B'bell shrugs-2w/u, Work1 (front)- 7 - 2+ - 2+, Work2- (rear)- 8+ - 3+.
D'bells shrugs from the side- running a bit short on time, so instead of running dropsets, I grabbed the 70s and repped to failure- 6+ reps.

32 very intense, painful minutes.

[almostgone]

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.

Those delts will hold till tomorrow. Rest up and spent some time with the wife and family. Don't do anything remotely stressful and kick back. Take advantage of the situation, if possible.

[Hazard]

Whew, seem to have connected with shoulders and traps very well tonight. Shoulders filled up with blood better than usual. Really glad I lifted tonight. Honestly, when I first got up, I almost didn't get my @ss out of bed. RC exercises and broomstick stretches D'bell shoulder press- 2 w/u, Work1,-5+,drop,1+,drop,3+,drop,1+. Work2- 4+ reps. Seated side lateral- 2 w/u with d'bells instead of cables since I was pushed for time. Work1- 3+,drop,1+,drop,3+ and (4)- 1/4 reps. Work2-3+ reps with a 10 count hold on partials. D'bell rear lateral-2 w/u, Work-7+,drop,2+,drop,4+ with a 10 count hold on last partial. B'bell shrugs-2w/u, Work1 (front)- 7 - 2+ - 2+, Work2- (rear)- 8+ - 3+. D'bells shrugs from the side- running a bit short on time, so instead of running dropsets, I grabbed the 70s and repped to failure- 6+ reps. 32 very intense, painful minutes.

Awesome stuff AG! I can't wait to hit the gym tmrw

[almostgone]

Awesome stuff AG! I can't wait to hit the gym tmrw

Thanks, Haz. I noticed that my shoulders seem to be responding better than anything else right now, so maybe I can get a start on some cannonball delts.

[Hazard]

I went out with my two brother in laws today. Caught A LOT of attention at banana republic. Had a few people ask what I bench.... A few asked what I weigh haha. One brother in law is into fitness and wants to cycle and knows my deal. The other has a dad bod but loves the gym. If he found out he'd hold it against me. I'm sure he knows lol cuz if not then he's just stupid haha.

Not gunna lie.... It felt good. I've been feeling full for a few days. I'm loving my diet and my routines. I look as good as ever and I get better every week. Can't wait for spring lol

[Hazard]

Thanks, Haz. I noticed that my shoulders seem to be responding better than anything else right now, so maybe I can get a start on some cannonball delts.

The mind muscle connection is strong. Your firing on all cylinders with delts so take advantage!

[Bodacious]

Smart Igi, get the most out of it! I've been listening to my body a lot more... If I'm not 100% ready to destroy due to soreness etc I haven't either!

Haz/Igi/Me/& Bod.... Are all doing delts/traps tomorrow lol

Heck yea that's what I am talking about. I can't wait. Going to fxk shit up tomorrow morning.

[Bodacious]

What?!?! A hoe down.... Where? Lol

I got delts/traps tomorrow myself Bod! Then legs then off then it's on again

LMAO...freaking phone and big ass fingers. That's a good one though. Lol

[marcus300]

Thanks Haz.

Can you or Marcus explain to me the difference in Standing Db curls and Incline curls or just sited db curls if they all are under hand grip? I know incline is different angle still if its underhand loops to me it would be the same. But wouldn't you want to do something like hammer db curls then incline curls underhand grip??

I don't know that's why I am asking. Thanks.

the difference between the two is the angle and position of the wrists, with a bb your locked into position with db's you can move more in line with how your body wants to, also with incline your targeting the lower biceps more and the inner head imho.

hammer curls work the brachialis which is great for forearm work and bicep size but I always put them at the end with forearms because its not a direct bicep head movement.

the incline db curl is a remarkable movement because your get an intense stretch into both heads and depending on your hand grip you can direct more stimulus to either of the heads. I like using it for the inner head which will give you thickness to the arm, just keep your palms facing forward and when your at the top of the rep slightly lead with your little finger, it doesn't have to be much just a slight lead rather than the thumb and you will feel the inner head burn like fuk, and if you keep the palms facing forward the negative rips through both heads. Its really a good exercise