**Marcus's HIT Dungeon**

[redhawk01]

I use this movement because it takes all the stress off my elbow, when I use a ez bar my elbows are very static and I use a lot of weight because my triceps are freaky strong but it does create a lot of stress on my elbows so to eliminate this I use DB because my elbows move in more of a natural movement and I can climb even further with the weight which results in bigger fuller tri's. Its all about protecting my elbows and really hitting my tricep head, I do them on a
straight bench and also incline. Now I am giving all my secrets away lol here is a video if you don't understand what I mean, but I do them singles not doubles, just feel better for me.

YouTube Link: http://www.youtube.com/watch?v=pK4D0Bnd2sA

Cool, thanks.

[Rusty11]

My tricep routine.....

I use the ez curl bars that have the weight attached already. If I need to go heavier, which I have, then I use the ez bar that I can add weight to.

Warm up with cable rope push downs and then a close grip bench.

Working sets:

Ez bar - skull crushers and go straight into close grip bench with the same bar. You super set the two without getting up. I always tried to go heavy enough that 10 reps would really burn. However...... Because of this thread and Marcus...... I've been going heavy enough that by the 10th rep I'm spent. I then go into my super set close grip bench. This DESTROYS me..... My tri's are on fire by the 10th rep. I'm talking an extreme burn..... It feels like my tricep is going to cramp.

Lower the weight for the second set...... This set should feel just like the first.

Try to do a 3rd set and you may not be able to get close to 10. If u can..... You're not going heavy enough haha.

By the time you finish those..... Your tri's should be so full of blood an tired.

I then do wide grip push downs with a straight bar attached to a cable. I go as heavy as I can and get a real nice burn going. Again..... Feels like my tri's will cramp up. I try to get 3 sets and lower weight when needed.

The last one is a reverse grip single hand push down. More kinda like a pull maybe. This weight is extremely low and it burns like a fvck.

You really don't need a spotter..... You can drop the weight on the skull crusher or if you're on the close grip bench - its not heavy like a regular bench press so it's not going to crush your chest or stomach.

This routine has really exploded my arms (pre-Marcus lol) so I'm really excited to get past the 19" mark with his style and the exercises that seem to hit the heads for me.

Good luck

~Haz~

Thanks for writing this up. Looks pretty intense. I'll be trying this out on Friday. Awesome

[kelkel]

I for one, have learned a thing or two from this thread.

Marcus, curious on the lying db extension. Is that using one for both arms, like skull crushers, or one in each hand? I tried the one db both hands, but it seemed wierd.

Kel, I'll definitely try "your" reverse press downs next. Except the part of being on your toes, cuz my left ankle is fused, so that would be hard to manage. Similar to doing them off a bench? Basically same movement.

Let me know what you think when you do them.

[redhawk01]

Let me know what you think when you do them.

I sure will. Might throw them in with back/ bi's, just for giggles.

[sawyer86]

Just smashed the shit out of my back workout! Went to the gym determind to push myself to where i need to be.

2 warm up sets on close grip lat pull palms facing then massive drop set, hit 4 full reps then couple halfs and droped the weight got another 4 then same again until couldnt rep. Same again with lat pull downs to the front. After this my back felt huge and swollen and i couldnt get my arms down by my sides proply! Over to bb bent over rows, 1 warm up then a triple drop set, felt like i wanted to do more so rest paused at the end and went again. After this i couldnt breath and i had to sit down for my minute rest then onto db rows with a drop set til i couldnt do anymore.i was struggling to walk along the rack to the next weights. Back feels huge now and struggling to lift my arms!

[DCI]

Sawyer good man keep pushing it on and you will force yourself to grow man

[DCI]

Tonight was Shoulders. Training partner was late so started off into myself and just did rest pause and dropsets into the pain barrier really deep into it brought me to a really strange place mentally felt as if I was on another level of training.

If anyone has seen the film Senna, he wins the Brazillian GP for the first time and his car was stuck in 5th gear and he still managed to win the race by a country mile. He said after this that he wasn't even thinking he was in some form of meditated state.

I was the same for the training today just burst through the pain barrier and kept going harder and heavier into the weights.

I did: All for the same pyramid setting as I did for the last 2 days, 12-15 reps, 8-10 reps and 6 to failure then dropsets by 2.

Hammersmith seated shoulder pressing
25kg plates for shrugs
Arnie pressing
lateral raises
front raises
cable pulls
DB shrugs

Was really really intense and hard couldn't have done anymore I did cardio and it was insane work out covered in sweat, I had some serious pump going and the t just streched completely from it.

[DCI]

This is fairly inspirational re pushing boundaries as Marcus and Kel have been saying your mind will give out before your body you need to bring it to this place of pain and push the envelope. And the way he says Mother Fcka's is brilliant

CT Fletcher Overtraining "WHAT YOU DONE MUTHAF*$A?" - YouTube

[redhawk01]

Let me know what you think when you do them.

Well Kel, I'll tell you what, once I had the bar in the correct starting position, I cranked out like 6 sets of these "reverse" push downs. No stress on my wrists like bench dips do. Felt great, got a good pump going as well.
Only drawback I see with these, I maxed out the stack at 150lbs. A lot stronger in this position than facing the stack. Obviously these will have to be at the end of my tricep work. Thanks for the tip.

[Rusty11]

Awesome. I'm definitely going to replace pushdowns with the reverse version. Never done these before. Time to change it up.
I have a question. A couple of pages back, kel talked about hammer presses. Never had done these, either. Been doing them for the past two weeks and can really feel my chest working while doing these. Previously, I was doing incline db, decline db, and flys. Should I just add hammer press in or replace either incline or decline?

I'd ask this in the HIT thread, but no one reads/responds there. Any suggestions are appreciated. Thanks.

[redhawk01]

Awesome. I'm definitely going to replace pushdowns with the reverse version. Never done these before. Time to change it up.
I have a question. A couple of pages back, kel talked about hammer presses. Never had done these, either. Been doing them for the past two weeks and can really feel my chest working while doing these. Previously, I was doing incline db, decline db, and flys. Should I just add hammer press in or replace either incline or decline?

I'd ask this in the HIT thread, but no one reads/responds there. Any suggestions are appreciated. Thanks.

Is this what you are referring to? I'm curious now.
http://m.youtube.com/watch?v=QadeNtt...%3DQadeNtt5y2Y

Or hammer strength machine?

[marcus300]

Just smashed the shit out of my back workout! Went to the gym determind to push myself to where i need to be.

2 warm up sets on close grip lat pull palms facing then massive drop set, hit 4 full reps then couple halfs and droped the weight got another 4 then same again until couldnt rep. Same again with lat pull downs to the front. After this my back felt huge and swollen and i couldnt get my arms down by my sides proply! Over to bb bent over rows, 1 warm up then a triple drop set, felt like i wanted to do more so rest paused at the end and went again. After this i couldnt breath and i had to sit down for my minute rest then onto db rows with a drop set til i couldnt do anymore.i was struggling to walk along the rack to the next weights. Back feels huge now and struggling to lift my arms!

That sounds very similar to mine you beast. Well done

[Rusty11]

Crap. I'm on my phone and can't figure out how to put in a video. Anyway, not a machine, but not the goofy way the guy on that video is doing them either...lol
Dbs at chest level, raising upward and and inward to incorporate the chest. Sorry for my lame explanation.

[redhawk01]

Crap. I'm on my phone and can't figure out how to put in a video. Anyway, not a machine, but not the goofy way the guy on that video is doing them either...lol
Dbs at chest level, raising upward and and inward to incorporate the chest. Sorry for my lame explanation.

Kinda like a fly movement but with a pressing motion?

[kelkel]

Leg day today. Well, every Wednesday for me. SOS with squats after presses today. Went extra heavy and fast on calves today though and they were crushed:

[Rusty11]

https://www.youtube.com/watch?v=Fvlz...e_gdata_player
Hopefully, this works.

[redhawk01]

https://www.youtube.com/watch?v=Fvlz...e_gdata_player
Hopefully, this works.

Yep, got it, thanks.

[Hazard]

Leg day today. Well, every Wednesday for me. SOS with squats after presses today. Went extra heavy and fast on calves today though and they were crushed:

<img src="http://forums.steroid.com/attachment.php?attachmentid=143193"/>

Jesus......

[RipOwens]

No problem. I've always thought similarly in that aspect. Slow and steady wins this race when it comes to quality muscle. Both building and maintaining it. I seriously think too many people over-complicate the process and depend on far too many anabolics and fancy diets to do the job that hard work, consistency and dedication will do for you. I'm old school. Always felt this way.

But what do we know...

Well this is good to hear, trying to drop my BF down and it's slow going boys so I suppose I'm on the right track?

[sawyer86]

Sawyer good man keep pushing it on and you will force yourself to grow man

Thanks man!

[sawyer86]

Leg day today. Well, every Wednesday for me. SOS with squats after presses today. Went extra heavy and fast on calves today though and they were crushed:

Wow!

[kelkel]

Well this is good to hear, trying to drop my BF down and it's slow going boys so I suppose I'm on the right track?

Absolutely.

[marcus300]

Kel your calves are sick, oh I wish I had calves like those

[kelkel]

Trust me, I earned every bit of them. They did not come easy. Near the beginning of my training it was in a gym full of powerlifters. All big MF-ers like you. Two of them used to sit on my back for donkey raises all the time, drop one off and keep going. They always thought it was hysterical. Always trained them first to prioritize them which really helps. Otherwise too many people do them at the end of legs when fatigued and they get short changed. Nobody here would train chest or arms at the end of a workout when fatigued, right?

My point for the guys is simply this, if they are a weak point hit them hard first. They won't tire you out for the heavy leg work to follow and you'll actually realize that they warm you up quite well. Then when done legs your walking (or wobbling) out the door as your calves are already done. I guarantee anyone will see growth this way. It just makes sense.

The same logic goes for all body parts basically. Most everyone starts their week with Chest, etc. Well, in the beginning of the week we are all usually more rested and ready to go so what do most do? Hit the fun, showy parts first (chest-arms) right? Stop that. Start the week with your weak parts. If it's legs, then hit legs on Monday and so on. It'll pay off for you in time.

kel

[Hazard]

Mon - legs
Tues - back/tris
Thurs - chest/bis
Sat - delts/traps

[Cuz]

Reporting back Marcus after an insane chest and triceps workout last night. Too make a long story short I went to failure and beyond, the forced reps after failure really take it out of a man, especially on the close grip presses. I was yelling so hard trying to lock out they guys must have thought I was being burned alive. I got home and realized my right ear was bleeding I had trained so hard and with so much intense pressure. Hope I didn't hurt it too bad, it doesn't ache any. Feeling pretty sore today actually im having to take a day off.

I don't think ill be able to train like this every workout, but at least once a week till I can build up to it.

[kelkel]

Mon - legs
Tues - back/tris
Thurs - chest/bis
Sat - delts/traps

There ya have it. Priorities!

[redhawk01]

Leg day today. Well, every Wednesday for me. SOS with squats after presses today. Went extra heavy and fast on calves today though and they were crushed:

<img src="http://forums.steroid.com/attachment.php?attachmentid=143193"/>

Those aren't calves, they're cows. Lol, Nice work you ripped mo fo!

[DCI]

Legs tonight was an absolute killer.

Headed into this hard and fast.

Leg press same sets and reps as the rest of the week. I love the leg press for its versatility in being able to do multiple stripe sets and forced reps could barely get up off it after the final set and stripping and repping and repping till I was basically pushing my legs on the positive rep with my arms and doing crazy slow negs.

The squatting this was lighter than normal. But still low and heavy repped this to death too the sweat was falling off me like a river. Really enjoyed the leg work out tonight this week has been epic.

The leg extension and hamstring machine all the same as the above.

Legs has gone from me hating them to me really getting a massive buzz off them. Just the heavy feeling of my quads while walking will never get old. Hopefully in a long time I'll get legs half as good as the big man kel

[Hazard]

Weighed in at 258 today.....

[DCI]

Holy crap haz, that is a great achivement

[OnTheSauce]

Weighed in at 258 today.....

Well I'm jealous.

[Hazard]

Holy crap haz, that is a great achivement

Yes and no..... I look 16% right now. That's gunna drop for sure in the next month or two

[DCI]

Still, not exactly shabby weight to be at that % man. Great work

[Hazard]

To be more fair...... Maybe 18%

Posted this pic already

[DCI]

Look big man great work.

[marcus300]

Reporting back Marcus after an insane chest and triceps workout last night. Too make a long story short I went to failure and beyond, the forced reps after failure really take it out of a man, especially on the close grip presses. I was yelling so hard trying to lock out they guys must have thought I was being burned alive. I got home and realized my right ear was bleeding I had trained so hard and with so much intense pressure. Hope I didn't hurt it too bad, it doesn't ache any. Feeling pretty sore today actually im having to take a day off.

I don't think ill be able to train like this every workout, but at least once a week till I can build up to it.

This sounds good your journey to growth has started. Well done

[marcus300]

Weighed in at 258 today.....

That's great what height are you mate

[kelkel]

That's great what height are you mate

X2. I'd love to weigh that!

[Hazard]

That's great what height are you mate

6'1

I don't feel that big to be honest