**Marcus's HIT Dungeon**

[Igifuno]

Checking in guys. Heading in for chest soon. Having a shake with coffee....

Mornin'! Think I'll join you on that coffee shake. We have a machine in my office that does espresso shots too so it's on

[Bodacious]

Morning fellas!! Coffee here also with a scoop of protein in it. Along with a cup of oats. Fueling up for this chest working in about 45 mins!

Slept like complete ass. Think I am going to switch from Sudafed to Mucinen X and try that.

Hope everyone had a good day! Will be lurking on and off today.

[almostgone]

Morning fellas!! Coffee here also with a scoop of protein in it. Along with a cup of oats. Fueling up for this chest working in about 45 mins!

Slept like complete ass. Think I am going to switch from Sudafed to Mucinen X and try that.

Hope everyone had a good day! Will be lurking on and off today.

The nighttime Mucinex treats me reasonably well.

[marcus300]

Trained this morning,

My intensity is going up and my power is slowly coming back,

Training went ok but nothing special

Afterwards went for a 50min hill walk which killed me, fuk me I am out of condition

[Igifuno]

Ah that sucks bod, sorry man. I woke up throughout the night too but for some reason feel really good today so far. Hope it lasts.

[Igifuno]

Trained this morning, My intensity is going up and my power is slowly coming back, Training went ok but nothing special Afterwards went for a 50min hill walk which killed me, fuk me I am out of condition

I'm sure the scenery was beautiful and you got the blood flowing now. The increase in intensity is great.

[Sfla80]

Morning fellas!! Coffee here also with a scoop of protein in it. Along with a cup of oats. Fueling up for this chest working in about 45 mins!

Slept like complete ass. Think I am going to switch from Sudafed to Mucinen X and try that.

Hope everyone had a good day! Will be lurking on and off today.

Have u tried the Vicks on your feet??

[Sfla80]

Mornin'! Think I'll join you on that coffee shake. We have a machine in my office that does espresso shots too so it's on

Ugh only thing I'm Gonna miss from work is my espresso lmao.

We have a machine at home got as a gift. But I never buy the refills

[DCI]

Ugh only thing I'm Gonna miss from work is my espresso lmao.

We have a machine at home got as a gift. But I never buy the refills

Cheap bastard :P

Last night was shoulders mixed it up a bit. Felt good to hit different angles of the muscle.

Tonight will be legs gonna be a sore one

[NACH3]

Awesome sessions guys!!

I'll be resting... Have a temp now too :/ oh well I may try sweating or moving around if this migraine ever subsides!

Kill whatever BP your working!

[Igifuno]

Awesome sessions guys!! I'll be resting... Have a temp now too :/ oh well I may try sweating or moving around if this migraine ever subsides! Kill whatever BP your working!

Damn NACH that's no fun. Migraines are the worst. Rest up and feel better bro.

[Sfla80]

Killed chest

Slight incline flies. Slow steady reps. Holding at lowest point. Drop 2 times. Medium weights here

Slight incline press same as above....inner part of dB touching front delta slightly...trying deep as I could. And holding. Started with 75s thinking I could knock out 12-14 reps but flies took a lot out of me and holding reps on first set was killer. Dropped to 65s next 2 sets for 10 reps.

Flat dB flies same

High cables into even cables.

Done. Maybe 30 min

[NACH3]

Killed chest

Slight incline flies. Slow steady reps. Holding at lowest point. Drop 2 times. Medium weights here

Slight incline press same as above....inner part of dB touching front delta slightly...trying deep as I could. And holding. Started with 75s thinking I could knock out 12-14 reps but flies took a lot out of me and holding reps on first set was killer. Dropped to 65s next 2 sets for 10 reps.

Flat dB flies same

High cables into even cables.

Done. Maybe 30 min

Nice session Sfla! Looks like a killer S/S flys into presses?! Love em!

[Sfla80]

Nice session Sfla! Looks like a killer S/S flys into presses?! Love em!

I wasn't going super set. I wanted to try a little more weight this time round (feeling small) and I also trying to mimic haz video as best as I could without pushing too hard. Lol

[NACH3]

I wasn't going super set. I wanted to try a little more weight this time round (feeling small) and I also trying to mimic haz video as best as I could without pushing too hard. Lol

Ok I see! Read it wrong(you have been doing the S/S flys into presses tho, right? Since your BP ETC? Your not small I know I'm going thru the same thing as I've not hit the gym as much as I'd like... But I always find myself rushing things when I should let them pass(sickness listening to body etc)

Nice session still regardless!

[Bodacious]

I wasn't going super set. I wanted to try a little more weight this time round (feeling small) and I also trying to mimic haz video as best as I could without pushing too hard. Lol

LOL...Same thing I tried today.

Haz how hard was he pushing down on you?? I had my spotter push down pretty good. Sure we didn't do it right but we gave it hell trying. The stretch was unreal.

[Bodacious]

Had a great chest workout today guys. Even though I am feeling a fvcking head cold coming on. I hate that shit. I think that's what pissed me off at the gym today and I went hard. Because I was pissed at the world and at this head cold. Will try and post workout later. I have a lot to do before work.

I just got a txt from a guy that work with me on day light and they are laying off 700 people. Great fvcking news right here at the holidays.

[Igifuno]

Nice job sfla.

Bod that sucks man. Are you worried about your job or do you think you may be in the clear? Or no way to tell yet?

[MrFreshmaker]

Hello guys.
Since i started doing training to failure(Yates and Marcus style),my muscles don't feel sore the next days,except chest and legs.I train chest on monday,and it's sore till thursday-friday,but not other muscle groups!
Before,they used to be sore constantly(when i trained each muscle group twice per week).
Is this the sign I'm not training them enough?!

[Sfla80]

Hello guys.
Since i started doing training to failure(Yates and Marcus style),my muscles don't feel sore the next days,except chest and legs.I train chest on monday,and it's sore till thursday-friday,but not other muscle groups!
Before,they used to be sore constantly(when i trained each muscle group twice per week).
Is this the sign I'm not training them enough?!

Post up a typical back routine for example

[Sfla80]

Had a great chest workout today guys. Even though I am feeling a fvcking head cold coming on. I hate that shit. I think that's what pissed me off at the gym today and I went hard. Because I was pissed at the world and at this head cold. Will try and post workout later. I have a lot to do before work.

I just got a txt from a guy that work with me on day light and they are laying off 700 people. Great fvcking news right here at the holidays.

Bod man that's bad news...any ideas who or when this will happen?

[Bodacious]

Bod man that's bad news...any ideas who or when this will happen?

Nice job sfla.

Bod that sucks man. Are you worried about your job or do you think you may be in the clear? Or no way to tell yet?

Yea its going to start in Feb. Its going to happen over 3 weeks. So something like 200 the first Friday and 300 the next and so on.

It's not going to get to me. But it will affect me. I have a great job now that I busted my ass off to get. Took every test under the sun to get it and passed them all. But I will still lose my job and get displaced to whatever in the hell they give me. Which is better than out the door for sure. But going from the top of the food chain to the bottom pisses me off. Rant over. LOL It is what is it I guess...

Thanks for asking by the way. Nice session you had!

[Bodacious]

Hello guys.
Since i started doing training to failure(Yates and Marcus style),my muscles don't feel sore the next days,except chest and legs.I train chest on monday,and it's sore till thursday-friday,but not other muscle groups!
Before,they used to be sore constantly(when i trained each muscle group twice per week).
Is this the sign I'm not training them enough?!

Up the intensity!!! Like Sfla said post up a workout. No way if doing it right your not sore. You will get it if you hang around here long enough. Trust me a lot of us still have trouble. Myself included. But I will say I am sore as hell the next few days from trying.

Also I recommend reading the thread from the start. I was recommended to when I first started glad I did. It's long and will take some time. It's worth it though. Took me I think 5 to 6 weeks just reading when I could.

[clarky.]

Did tri's earlier great session.

CG bench 1 working TD. **new weight**

Slight incline db tri ex 1 working 1 drop

Tri pd 1 working DD. stack

Behind head tri ex 1 working DD. V bar **new weight**

Cardio 10min

Good session guys tri's were well pumped and burning like fvck

[Sfla80]

Ok I see! Read it wrong(you have been doing the S/S flys into presses tho, right? Since your BP ETC? Your not small I know I'm going thru the same thing as I've not hit the gym as much as I'd like... But I always find myself rushing things when I should let them pass(sickness listening to body etc)

Nice session still regardless!

Nach yeah I incorporate the s/s just not all the time. Pick the right times lol

[Igifuno]

Yea its going to start in Feb. Its going to happen over 3 weeks. So something like 200 the first Friday and 300 the next and so on. It's not going to get to me. But it will affect me. I have a great job now that I busted my ass off to get. Took every test under the sun to get it and passed them all. But I will still lose my job and get displaced to whatever in the hell they give me. Which is better than out the door for sure. But going from the top of the food chain to the bottom pisses me off. Rant over. LOL It is what is it I guess... Thanks for asking by the way. Nice session you had!

Sorry man, and hang in there.

[Hazard]

For fvcks sake..... I'm getting my full years worth of cardio in at Disney today

[RaginCajun]

For fvcks sake..... I'm getting my full years worth of cardio in at Disney today

don't tell kel!

[RaginCajun]

Had a great chest workout today guys. Even though I am feeling a fvcking head cold coming on. I hate that shit. I think that's what pissed me off at the gym today and I went hard. Because I was pissed at the world and at this head cold. Will try and post workout later. I have a lot to do before work.

I just got a txt from a guy that work with me on day light and they are laying off 700 people. Great fvcking news right here at the holidays.

damn, oil and gas industry?

[Igifuno]

For fvcks sake..... I'm getting my full years worth of cardio in at Disney today

Did you find the after hours yet?

[MrFreshmaker]

Post up a typical back routine for example

Lat front pull down: 2 warmups,1 working set
Lat back pull down: 2 warmups,1 working set
Seated row : 2 warmups,1 working set
One arm dumbbell row: 2 warmups,1 working set
Deadlift: 3 warmups,1 working set.

Just to mention that warmups are not light,but i can do 10-12 reps,while working set is 6-8 reps to failure.
Example:
One arm dumbbell: warmups are with 25 kg,working set with 34 kg

[NACH3]

Lat front pull down: 2 warmups,1 working set
Lat back pull down: 2 warmups,1 working set
Seated row : 2 warmups,1 working set
One arm dumbbell row: 2 warmups,1 working set
Deadlift: 3 warmups,1 working set.

Just to mention that warmups are not light,but i can do 10-12 reps,while working set is 6-8 reps to failure.
Example:
One arm dumbbell: warmups are with 25 kg,working set with 34 kg

CG Pulldowns or wide grip(various attachments

Straight arm pulldowns(I like em early to fatigue lats)

BB bent over rows/T-Bar rows(maid sure you're mind muscle connection is on point) BB bent over rows are my Staple(or T-Bars old school) great for thickness / one arm rows

Seated long bar rows(pull to nip line) really hits your rhomboids/traps/teres major/minor/even rear delts(but that's just a plus)
Deads
Weighted hypers

notice how I keep on top of my rows... Rows build thickness... And as Marcus would say your lats will surely follow! My back was weak when I started - it's all about the MMC with everything but you can't see your back... Pare your muscles firing or just going through the motions(I've learned weight isn't as important when doing certain excerises(not deads of BENT over rows(though it's better to feel the full contraction and squeeze you may not get for 6-12x than you would with say 35-50lbs less(well not that much lol)

Could throw in seated rows(cable)/hammer strength rows(various grips)

[Bodacious]

damn, oil and gas industry?

Class 8 trucking industry.

[MrFreshmaker]

CG Pulldowns or wide grip(various attachments Straight arm pulldowns(I like em early to fatigue lats) BB bent over rows/T-Bar rows(maid sure you're mind muscle connection is on point) BB bent over rows are my Staple(or T-Bars old school) great for thickness / one arm rows Seated long bar rows(pull to nip line) really hits your rhomboids/traps/teres major/minor/even rear delts(but that's just a plus) Deads Weighted hypers notice how I keep on top of my rows... Rows build thickness... And as Marcus would say your lats will surely follow! My back was weak when I started - it's all about the MMC with everything but you can't see your back... Pare your muscles firing or just going through the motions(I've learned weight isn't as important when doing certain excerises(not deads of BENT over rows(though it's better to feel the full contraction and squeeze you may not get for 6-12x than you would with say 35-50lbs less(well not that much lol) Could throw in seated rows(cable)

Thanks for the answer Nach.
Let me tell you where i might be wrong!Example,whenever i do one arm dumbbell row,i don't do a t-bar row,cuz i think they hit the same muscle,so one week i do one and the next week i do the other!You think i should do them both?And you think i should do more exercises,like 7-8 per muscle group?

[NACH3]

Thanks for the answer Nach.
Let me tell you where i might be wrong!Example,whenever i do one arm dumbbell row,i don't do a t-bar row,cuz i think they hit the same muscle,so one week i do one and the next week i do the other!You think i should do them both?And you think i should do more exercises,like 7-8 per muscle group?

Your back is huge... Do I think you need that many ex's yes and no... It depends on how your training what your goals are etc - you say HIT...
Throw out the behind the neck Pulldowns they'll get you hurt!

This is me but I like rotating the main thickness builders overly other wk... At most... BB bent overs and Tbars(old school in corner right)? Or do them both with a long bar seated row - it all depends on what your goal is ATM too! I'll do one arm rows(DB) on top of Bent over rows or T-bar rows and I like them

Start posting w/o's and we'll get you sorted out(I'm sure Marcus won't mind telling you What and how to change things for you... try it out and see you'll only get bigger and stronger

[Sfla80]

Your back is huge... Do I think you need that many ex's yes and no... It depends on how your training what your goals are etc - you say HIT...
Throw out the behind the neck Pulldowns they'll get you hurt!

This is me but I like rotating the main thickness builders overly other wk... At most... BB bent overs and Tbars(old school in corner right)? Or do them both with a long bar seated row - it all depends on what your goal is ATM too! I'll do one arm rows(DB) on top of Bent over rows or T-bar rows and I like them

Start posting w/o's and we'll get you sorted out(I'm sure Marcus won't mind telling you What and how to change things for you... try it out and see you'll only get bigger and stronger

^^^^ this is why I asked for an example workout mrfreshmaker.

Great responses by nach. Little changes like these make a big difference.

Rows make a huge difference for ur back.

[Bodacious]

Legs have stopped working pretty much all together at this point. There not even sore, they are in all out fvcking pain today.

[Sfla80]

Just this sucker out guys. My sous chef holding it down while I'm on maternity leave. Just text me.

Someone order a triple cut Porto house. That's 72 oz!!!

[Bio-Active]

Just this sucker out guys. My sous chef holding it down while I'm on maternity leave. Just text me.

Someone order a triple cut Porto house. That's 72 oz!!!

That looks AMAZING!

[Igifuno]

Just this sucker out guys. My sous chef holding it down while I'm on maternity leave. Just text me. Someone order a triple cut Porto house. That's 72 oz!!! <img src="http://forums.steroid.com/attachment.php?attachmentid=160632"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160633"/>

Holy steak.. I'm drooling. I bet it's a big ass beast who ordered it.