**Marcus's HIT Dungeon**

[NACH3]

Going to catch up on the thread tonight, been really busy.

I hope none of you have been cvnts and speaking about high volume training lol

Morning Marcus... The biggest and baddest cvnt of them all good to see you 'mate'

[kelkel]

Crunches- 2 sets

Leg extensions- 2 w/u, Work-14, drop,3+,drop,5+ w/ a long 10 count hold on last partial.
Hacks- 1w/u, Work-6-3-2+. Slight weight increase w/o any extra knee pain.
Reverse hacks- Work-7-4-3.
Seated calf raises- Work-15+,drop,7+,drop,11+.
Standing calf raises- Work-8-5-3+ w/ a long 10 count hold on last partial.
Leg press- 1 w/u, Work-10-5-3. I increased my warmup/feeler set by a plate a side and am still hitting kind of high reps on the working set, so I may bump this weight up and see how I respond over the next 4 weeks or so?
Leg curl- Work-13,drop,5,drop,5+ w/ long 10 count hold on partial rep.

39 minutes not including the crunches.

Curious why you do these in the middle of quads?

[BG]

It sounds like you are priming up for a window of growth, BG?

Yes brother. I'm feeling nearly 100% so I wanted a heavy day. Been a little while. My training partner was real happy. He hit a nasty 435 rep. Touched chest, slow but steady up, we both were hyped up.

[kelkel]

He hit a nasty 435 rep. Touched chest, slow but steady up, we both were hyped up.

That's a big push. Would crush me anymore.

[BG]

That's a big push. Would crush me anymore.

He's a beast, monster in the incline rack. Soon he's going to run some cyp and deca . I'm going to video him, I bet he pushes 475 or better.

[Bodacious]

Hell Yea Killed Chest today guys!! I had my mind set right before going in today. Hell that's half the battle. Just getting in that mind set before walking in. I wanted to try pre exhaust chest. Ol boy was in a different animal.

Pec Deck 1W/U 2F 1W 9 reps + 1 F

Slight Incline DB Flys/ Press 2F 1W 7/10 reps after this chest had exploded with blood

Incline Db Flys/ Incline 1F 1W 6/9 wight was to light and switch to heavier on press 6 reps

Did a cable fly at the end cables at the top bent over slightly 1F 1W higher rep range then DS

Did cardio at the end 20 min walking on treadmill.


Great workout guys. Chest was full of blood, man this was pretty tough. I had to lower all weights on all movements to do this. I hope that was right. That's the only way I could get a good muscle mind connection plus get my reps in.

Will be back on later.

[Bodacious]

Yes brother. I'm feeling nearly 100% so I wanted a heavy day. Been a little while. My training partner was real happy. He hit a nasty 435 rep. Touched chest, slow but steady up, we both were hyped up.

Damn. That would be sweet.

[BG]

Damn. That would be sweet.

No doubt. I would be happy with that on flat these days.

[NACH3]

No doubt. I would be happy with that on flat these days.

Damn... On incline, BG? I thought I read that right but wanted to be sure - Thats fvkin nasty!

[Sfla80]

Hell Yea Killed Chest today guys!! I had my mind set right before going in today. Hell that's half the battle. Just getting in that mind set before walking in. I wanted to try pre exhaust chest. Ol boy was in a different animal.

Pec Deck 1W/U 2F 1W 9 reps + 1 F

Slight Incline DB Flys/ Press 2F 1W 7/10 reps after this chest had exploded with blood

Incline Db Flys/ Incline 1F 1W 6/9 wight was to light and switch to heavier on press 6 reps

Did a cable fly at the end cables at the top bent over slightly 1F 1W higher rep range then DS

Did cardio at the end 20 min walking on treadmill.

Great workout guys. Chest was full of blood, man this was pretty tough. I had to lower all weights on all movements to do this. I hope that was right. That's the only way I could get a good muscle mind connection plus get my reps in.

Will be back on later.

Nice session!

[Sfla80]

Shoulders

Warms and strecthing

Smith press very light

Seated dB laterals

Super set...behind back cables laterals, into fronts, into face pulls.

Up right ez bar rows

Front and back shrugs.

Fast and effective

[DCI]

Good session sfla man

[clarky.]

Bod , Sfls , Dci nice sessions guys.

[NACH3]

Carbing up b4 I go in today - feeling a great w/o coming up!!

Tilapia, 265g sweet potato greens

[clarky.]

Feel better the night guys so really hoping this thing is over if am feeling better the mora then straight for a session after work.
Bi's will be getting destroyed the mora if am G2G.

[Sfla80]

Feel better the night guys so really hoping this thing is over if am feeling better the mora then straight for a session after work.
Bi's will be getting destroyed the mora if am G2G.

Didn't understand a word u said...but hopefully u get better and kill them arms

[Sfla80]

Good session sfla man

Ty sir

[NACH3]

So the day I fvkin wait for a 'pckg' to arrive(hence me carbing up b4 w/o)lol.... the carrier isn't here anywhere close to the the normal time! FFS, That pisses me off! Aaarrrrrggggg... Putting me in a good mindset to tear some sh!t up tho

And I've been back & forth - training others but not myself yet :/ will get er done

[Bodacious]

So the day I fvkin wait for a 'pckg' to arrive(hence me carbing up b4 w/o)lol.... the carrier isn't here anywhere close to the the normal time! FFS, That pisses me off! Aaarrrrrggggg... Putting me in a good mindset to tear some sh!t up tho

And I've been back & forth - training others but not myself yet :/ will get er done

That mind set is key. If my mind set is right before I even walk in the gym its on. Looks like your there already Nach. Feel sorry for what whatever muscles your working.

[marcus300]

Update

RC still giving me a lot of pain over the last couple of weeks even though I am still on my pullback which I've decided to keep going for a bit longer.

Ive recently pulled something, feels like something under my rib cage and cant take in a deep breath with pain.

Even though I am on a pullback and not on any gear just except my trt I feel tired and worn out and just want to go back on gear but I know I cant with my rbc issue.

everything else is going well with life

[NACH3]

You

Update

RC still giving me a lot of pain over the last couple of weeks even though I am still on my pullback which I've decided to keep going for a bit longer.

Ive recently pulled something, feels like something under my rib cage and cant take in a deep breath with pain.

Even though I am on a pullback and not on any gear just except my trt I feel tired and worn out and just want to go back on gear but I know I cant with my rbc issue.

everything else is going well with life

Hope you get your energy back up, and get that pull under control asap! Glad life is good otherwise, Big Man!

[Bodacious]

You

Hope you get your energy back up, and that pull under control asap! Glad life is good otherwise, Big Man!

X2 big man. Glad to get an update on ya.

[NACH3]

I went in and did some back - pullback - very pissed and just probly shoulda stayed home!

Chins to get blood flowing

1. Wide grip pull downs
2w - 10/8

2. Straight arm pulldowns
2w higher end reps

3. BB Bent over rows - heavy
1w 8 drop 4+

4. Long bar seated rows(pulling to nip line)
2w 10/8ish - focusing on squeeze and eccentric part of lift

5. Deads
Warm up + 2w & a drop to burn out

6. Weighted hypers
2w to failure

Weights done in 44min - took longer than I wanted - it's always the deads that take the xtra time
Not gonna lie - was decent but my shoulders are sore & it was harder to really crack that walnut but I surely did - I'm icing my shoulders up now - gonna eat and relax - feel like my mind is just not where it should be! Oh well just time to put the head down and keep plugging at it - it'll get better

[BG]

Boy oh boy, went to the small gym and nearly punched a Spanish kid. In the smith machine, benching , then curls. Then incline, then decline. 3 smiths, same shit , guys in them for over 30 minutes. I gathered myself and worked through. No smith shoulder presses though.

Shoulders

Inside grip machine presses
Outside grip machine presses
Dumbbell presses

Back

Seated row
Parallel grip front pull downs
Wide lat pull downs
Row machine
Rear delts

Abs
3 miles of cardio in 22 minutes....killer ! (Im really stoked about this, Im starting to feel really good and sleeping well)

[marcus300]

Boy oh boy, went to the small gym and nearly punched a Spanish kid. In the smith machine, benching , then curls. Then incline, then decline. 3 smiths, same shit , guys in them for over 30 minutes. I gathered myself and worked through. No smith shoulder presses though.

Shoulders

Inside grip machine presses
Outside grip machine presses
Dumbbell presses

Back

Seated row
Parallel grip front pull downs
Wide lat pull downs
Row machine
Rear delts

Abs
3 miles of cardio in 22 minutes....killer ! (Im really stoked about this, Im starting to feel really good and sleeping well)

LMFAO fuking love it BG, your a fuking mad man. If I remember you damaged your fist and forearm the last time you smashed some fuker in the gym lol........you on tren again?

[BG]

LMFAO fuking love it BG, your a fuking mad man. If I remember you damaged your fist and forearm the last time you smashed some fuker in the gym lol........you on tren again?

No tren , but I was hot and hungry.....just as bad. This dieting bullshit is for the birds. I like to eat as much as possible and grow. PM sent

[NACH3]

^^^ lmao

[marcus300]

No tren, but I was hot and hungry.....just as bad. This dieting bullshit is for the birds. I like to eat as much as possible and grow. PM sent

fuk dieting mate, that's for small cvnts. Just up your cardio

Got your pm

[Igifuno]

Four of my hardest budget review presented today and went great. Owners loved em and excited about next year's plan. Holy sh*t that was grueling. Two more to go but relatively easy. Been real choppy the past few weeks but excited to get back on track. I think arms tomorrow.

Glad to see everyone here and getting it done.

[almostgone]

Curious why you do these in the middle of quads?

LOL, I have the machine loaded and despise stripping plates.

[kelkel]

LOL, I have the machine loaded and despise stripping plates.

Totally understand that. I often choose my exercise by virtue of what machine (and I don't have many) has the weight already loaded.

[kelkel]

Boy oh boy, went to the small gym and nearly punched a Spanish kid.

Just don't. You tore your bicep last time. Maybe a little jab with the opposite hand?

[kelkel]

fuk dieting mate, that's for small cvnts. Just up your cardio

Word.

[Bodacious]

Just don't. You tore your bicep last time. Maybe a little jab with the opposite hand?

lol...In other words don't kill him just break his nose.

[almostgone]

Totally understand that. I often choose my exercise by virtue of what machine (and I don't have many) has the weight already loaded.

Yes sir, exact same thing going on with me. I always strip the plates off my machines when I am finished lifting, but shuffling plates off and on the machine when it isn't absolutely necessary just irks me.

[clarky.]

Update

RC still giving me a lot of pain over the last couple of weeks even though I am still on my pullback which I've decided to keep going for a bit longer.

Ive recently pulled something, feels like something under my rib cage and cant take in a deep breath with pain.

Even though I am on a pullback and not on any gear just except my trt I feel tired and worn out and just want to go back on gear but I know I cant with my rbc issue.

everything else is going well with life

Nice to see you back mate. Hopefully you get these wee problems sorted soon big man.

[clarky.]

Morning guys and girls i'm feeling better the day so going for a session after work it will be bi's.
I'll report back later

[Bio-Active]

Superset squats into leg press


Leg extensions

Leg curls

Wall sits

Lunges

20 minutes low intensity cardio and done

[Igifuno]

Feel a lot of stress lifted all of a sudden. Slept like a baby last night and I'm hungry!! Looking forward to getting in the gym tonight. Haven't been since Sunday.

Hope everyone has a great day. Weekend is almost here.

[Bio-Active]

Feel a lot of stress lifted all of a sudden. Slept like a baby last night and I'm hungry!! Looking forward to getting in the gym tonight. Haven't been since Sunday.

Hope everyone has a great day. Weekend is almost here.

Lol.... We are always hungry hope you have a great workout later brother