**Marcus's HIT Dungeon**

[BG]

Once u get in to your PT - you'll be lifting in between clients just really try and eat as much as possible - I burn thru everything so fast

I did some real light but very restrictive pull downs, chest out back locked. I did wide grip palms in, rope pull downs then seated row/very low hands 3/4 pulls Felt real good and had nice isolation.

[NACH3]

Delts(no pressing) & Arms different style went a lil lighter but it felt good - at least for now lol

RC work --with lots of parallel rear DB lift

- Seated side laterals
3 Warm ups high reps
5x 6-12 DD W/3RPs each set - delts were filled w/blood -- exploding

- rev grip cable raises
3w 8-12 last w/set 3drops + 3RPS fvking brutally bad ass

- cable rear delts w/long cambered bar set high pulling to upper chest
4w 15-20 then dropped the whole stack by 10lbs at a time

Bis
- straight bar curls s/s w/cable CG curls
3w 4-10 heavy - cable curls 3w 6-10 then dropped the whole stack again

- single arm cable curls heavy
2w 3 drops + RP TO finish em off

- standing cable curls to forehead - working peaks
2w 15-20 3 drops

Tris
- EZ bar push downs
2 Warm ups high reps
2w 8-12 3 drops + 2RPs at same weight(2nd RP was tough)

- standing rev grip(EZ bar) extensions
2w 8-12(slow tempo) then 2 drops + 2RPs this fried me here

- seated hammer strength tri extensions(palms facing)
2w DD

Absolutely fried - tried a lil something different to keep constant tension on my delts and arms today - main focus was lateral head of arm

[NACH3]

I did some real light but very restrictive pull downs, chest out back locked. I did wide grip palms in, rope pull downs then seated row/very low hands 3/4 pulls Felt real good and had nice isolation.

Love that low seated row as well w/elbows all the way back it's a nice movement

[Bodacious]

Talked to my friend and asked him what he thought on his arm. He said he thinks the oil didn't soak up because he has pinned his tricep so much and thats why it didnt take it and it got infected. That's what he said. Can this even be true? To me I wouldn't think because people has used AAS for years and years. What do you guys think?

Damn Nice sessions Guys Clarks Sfla Nach hell everyone!!! Great job.

I had a great arm workout myself today everything was SS had to get in and out.

[almostgone]

^^^^ If he has shot tris too much w/o enough rotation, I would guess it would be very easy to have some of the oil trapped in a pocket and of that got infected, it would happen quickly. Have seen guys that don't rotate sites often enough that constantly are dealing with celluitis.

[almostgone]

Ok, gonna have to make this quick. Pretty much walked into ambush of broken sh!t. Pullback is coming up, but I am.going to make a tweak to my rotation with a multifold purpose:
1) Work on my squat form. Going back to day one with foot position and bar position.
2) I hate cardio, but I need it. If I do non weighted or lightly weighted squats until I can't do any more, grab my breath for a few, gulp water, and go right back to it, I think it will count as a form of cardio if I keep at it for a good 20-25 minutes or until I fall out (which occasionally happens, but that's life).
3) In order to encourage my fat @ss to do this, I'm moving standing and seated calf raises to this day. This will allow me to really dig into my calves and also really dig deep into the power on leg day when I will do my regular lifts minus the calf exercises. I may move the crunches from leg day to squat day or I may keep 1 set of ~ 100 before legs and the same on cardio/squat day. Will definitely be keeping 2 sets of crunches in the plan on back day. It just works so f-in well at getting my back loose.

Work is burning me out mentally and physically with NO signs of letting up. There's supposed to be a shit pot ton load of OT headed my way and I don't want and can't lose my.focus on my lifting and for now, this is the only way I see to address it.

So, I still plan on EOD lifting, but I will be slightly altering Marcus' 5 way split I love so much.
Shoulders
Squat form/cardio day
Back
Chest
Legs
Arms

Bear with me and we'll see how it goes.

By the way, hopefully I don't snap one of these idiots at work in half because I'm the only one has a job outside of the home and it would really cut into my income. (The wife says I'm a full.time job).

On the plus side I have a few odds and ends on order, so that is something to look forward to.

[almostgone]

Very fast and compressed lift tonight.

Leg ext.- 2w/u, Work-20,drop,7+,drop,12+. 15 count hold on partials.
Jeffersons- 15 reps/side
Hacks- 1 w/u, Work-12-4
No reverse hacks tonight.
Leg press- Work 1- 10-2. Rest 1 minute and shucked off a plate and a quarter/side. Work2- 12 strong reps.
Seated calf raises- Work-22-4 superset with Standing calf raises- 7,drop,9,drop,4+
No leg curls tonight.
Done and spent. Ready for this pullback and last day of the blast. Shot day in the morning.

44 minutes including stripling the plates and let me tell you the 100s were heavy as fvck tonight.

[almostgone]

Probably eat lunch while working tonight and I already am sweating and feeling blood sugar dropping so I'm off to grab ashake and make some sh!t happen. Will be checking in periodically tonight.

[Hazard]

Ok, gonna have to make this quick. Pretty much walked into ambush of broken sh!t. Pullback is coming up, but I am.going to make a tweak to my rotation with a multifold purpose: 1) Work on my squat form. Going back to day one with foot position and bar position. 2) I hate cardio, but I need it. If I do non weighted or lightly weighted squats until I can't do any more, grab my breath for a few, gulp water, and go right back to it, I think it will count as a form of cardio if I keep at it for a good 20-25 minutes or until I fall out (which occasionally happens, but that's life). 3) In order to encourage my fat @ss to do this, I'm moving standing and seated calf raises to this day. This will allow me to really dig into my calves and also really dig deep into the power on leg day when I will do my regular lifts minus the calf exercises. I may move the crunches from leg day to squat day or I may keep 1 set of ~ 100 before legs and the same on cardio/squat day. Will definitely be keeping 2 sets of crunches in the plan on back day. It just works so f-in well at getting my back loose. Work is burning me out mentally and physically with NO signs of letting up. There's supposed to be a shit pot ton load of OT headed my way and I don't want and can't lose my.focus on my lifting and for now, this is the only way I see to address it. So, I still plan on EOD lifting, but I will be slightly altering Marcus' 5 way split I love so much. Shoulders Squat form/cardio day Back Chest Legs Arms Bear with me and we'll see how it goes. By the way, hopefully I don't snap one of these idiots at work in half because I'm the only one has a job outside of the home and it would really cut into my income. (The wife says I'm a full.time job). On the plus side I have a few odds and ends on order, so that is something to look forward to.

AG - a guy from MHP helped me a lot with my squat form. Basically..... He said to pull a bench to the squat rack. Squat down with now bar and sit on the bench. Relax everything. Stretch your legs out and then go to get up. As you stand up without thinking about it - pay attention to where your feet are and how they pointed. Now keep them there and do a few squats.

He put a lot of emphasis on it being a natural movement for your body

Just some food for thought

[Hazard]

Probably eat lunch while working tonight and I already am sweating and feeling blood sugar dropping so I'm off to grab ashake and make some sh!t happen. Will be checking in periodically tonight.

I just got an email that my schedule changed. I'm off tmrw and Thursday. So freakin happy

[almostgone]

AG - a guy from MHP helped me a lot with my squat form. Basically..... He said to pull a bench to the squat rack. Squat down with now bar and sit on the bench. Relax everything. Stretch your legs out and then go to get up. As you stand up without thinking about it - pay attention to where your feet are and how they pointed. Now keep them there and do a few squats.

He put a lot of emphasis on it being a natural movement for your body

Just some food for thought

Thanks, Haz. Will defo keep that in mind. Glad.your schedule eased up a tad.

[almostgone]

Ok, I've got the saw going and a.grinder running. Getting ready to start some mill work. If anyone sees an issue with my revised lifting plan, please feel free to post it up. I'll throw at the wall I call my brain and if it sticks, it's in.

[clarky.]

Morning guys,GGR. Great sessions there Nach,AG. AG breathe you don't want to go about slapping wee dafties at work. Just think of the mrs when you went home ohhh she woukd kick you ass boy hahaha.

Shoulders and traps a wee tad sore so defo doms. Traps a worse though, Going to do back the night.
I'll report back then fellas, hope yous all have a good day.

AG, be good !!,

[almostgone]

Thanks, buddy, and I appreciate it! You're right, I know she'll beat my ass if I asked her too, but it would be sad to see her normally mild 5'5" self working me over in a not so fun way.

[almostgone]

Marcus called and said I can have one Xanax if I'm a good fellow.

[marcus300]

Marcus called and said I can have one Xanax if I'm a good fellow.

I said half a bar not a full one lol

It's only a moment in time which will pass take it easy ag

[AR's King Silabolin]

Morning girls, was up?
Back and traps today. 20 days since last 250 susshot now and im feeling kind of natty. Backstrength the same and i did use some of the ideas from nach3 for the traps, even if i didnt want to listen when he said them. But its been in my head, just leaning back when doing shrugs. It def works for shoulder rear head (leaning back), so maybe traps also. Well, i did both, my style and nachs style.
I think mk677 helps me alot and sky is the limit if i keep my size and strength to my bulking cycle.

Fuk that dobble bis looks awful....really, if you lower the gard for two days, ur a mess...but i have looked good for 2 months now...some weeks totally lost is just healing.

[marcus300]

More RC exercises and no training

Building up my little RC's to handle what's going to come

[NACH3]

AG - a guy from MHP helped me a lot with my squat form. Basically..... He said to pull a bench to the squat rack. Squat down with now bar and sit on the bench. Relax everything. Stretch your legs out and then go to get up. As you stand up without thinking about it - pay attention to where your feet are and how they pointed. Now keep them there and do a few squats.

He put a lot of emphasis on it being a natural movement for your body

Just some food for thought

Box/bench squats - really targets your posterior chain keeping that back arched... Has helped me as Ton as well! Also has gotten me stronger!

[NACH3]

Morning HITers

My delts are sore to the touch - I hit em with volume as it doesn't bother my RC etc - we will see what this zero pressing is really about for say 4-8wks... Arms r sore too! First time I went heavy on the one arm cable curl(all bicep) but had to take my shoulder out of the equation - so far so good today...

Will report back later - have da kicka$$ day

What's up Marcus?! How's the RC?

[marcus300]

Morning HITers

My delts are sore to the touch - I hit em with volume as it doesn't bother my RC etc - we will see what this zero pressing is really about for say 4-8wks... Arms r sore too! First time I went heavy on the one arm cable curl(all bicep) but had to take my shoulder out of the equation - so far so good today...

Will report back later - have da kicka$$ day

What's up Marcus?! How's the RC?

Ive had them burning like ive never had before, going to strengthen them up and also work on my back thickness upper especially see if I can add more size to stabilize the shoulder more, at the moment I am using a 1.1lb weight to train my rc's and its sweet, 40 reps external and internal rotations, also side laterals with thumbs up with slight tilt forward to target the side. Feels good and different kind of pain than I am use to. Going to be doing some scapula work also. I am sending a warning sign to the area to let them know I am on my way back and they better be ready for the torture I will put upon them with great vengeance and furious anger

[marcus300]

Morning girls, was up?
Back and traps today. 20 days since last 250 susshot now and im feeling kind of natty. Backstrength the same and i did use some of the ideas from nach3 for the traps, even if i didnt want to listen when he said them. But its been in my head, just leaning back when doing shrugs. It def works for shoulder rear head (leaning back), so maybe traps also. Well, i did both, my style and nachs style.
I think mk677 helps me alot and sky is the limit if i keep my size and strength to my bulking cycle.

Fuk that dobble bis looks awful....really, if you lower the gard for two days, ur a mess...but i have looked good for 2 months now...some weeks totally lost is just healing.

very poor double bicep,
no peak
no tricep thickness
zero forearm follow through
fucking wide waist
nice wide lats though well done
bad hair cut
flat chest
small shoulders
but nice wide lats well done

I suspect its the peptide shit whats causing this slow growth and palumboism

[marcus300]

Marcus called and said I can have one Xanax if I'm a good fellow.

Let us know how you getting on AG, don't want you going deep in those woods knocking fuck out of those meth heads

[NACH3]

Ive had them burning like ive never had before, going to strengthen them up and also work on my back thickness upper especially see if I can add more size to stabilize the shoulder more, at the moment I am using a 1.1lb weight to train my rc's and its sweet, 40 reps external and internal rotations, also side laterals with thumbs up with slight tilt forward to target the side. Feels good and different kind of pain than I am use to. Going to be doing some scapula work also. I am sending a warning sign to the area to let them know I am on my way back and they better be ready for the torture I will put upon them with great vengeance and furious anger

Hell yes, my friend! You will be back w/a vengeance! I need to grab some 2.5lbs or lower too... 5lbs is just too much ATM for putting elbow on box & rotating back(posteriorly) that's my weak point... If I can make this delt training work and at least maintain them while doing this work - I, too, feel as if I'd be in a much better place!

Funny lil story... I was at gym yesterday and another trainer saw me doing delts and said can I work in... Sure... Just gotta try and do what I'm doing. Even with a weak shoulder he couldn't keep up and said how the Fvk fo you do this day in and day out?! I said it's all in the mind... I hurt everyday all day and it won't stop me from getting to where I want unless it's actually not possible... And everything is possible with the right mindset!

[almostgone]

More RC exercises and no training

Building up my little RC's to handle what's going to come

Are you feeling some improvement or smoother movement of the joint yet, Marcus?

[almostgone]

Let us know how you getting on AG, don't want you going deep in those woods knocking fuck out of those meth heads

Awww, but I need fresh gimps for my rape basement, boss.

[krugerr]

Awww, but I need fresh gimps for my rape basement, boss.

"Bring out the gimp"
"...the gimp is sleepin`"
"well wake him up!"

I often picture Marcus being that gimp, albeit, in a larger cage!

[Hazard]

Box/bench squats - really targets your posterior chain keeping that back arched... Has helped me as Ton as well! Also has gotten me stronger!

Yes the do.

But the idea was to get foot placement and then remove the bench :-p

[almostgone]

Mmmm, Pfizer is so smooth. Went ahead and made my appointment for labs on 9/29. It puts my shot one day later than normal but perhaps that will be a slight advantage to me and my next Dr. appointment is 10/7. Guess I need to check my maintenance meds in case I need to order a little spare to.tide me over. Think I'm G2G though.

[AR's King Silabolin]

very poor double bicep,
no peak
no tricep thickness
zero forearm follow through
fucking wide waist
nice wide lats though well done
bad hair cut
flat chest
small shoulders
but nice wide lats well done

I suspect its the peptide shit whats causing this slow growth and palumboism

You forgot to mention that i, like Levrone, have the guts to post up, when looking flat and average gymrat.
And my midsection is real narrow actually, just some fat there now.
But ok...i cant take this like anything but a callout. So this is what i needed for motivation. To nail all your skinny asses, make u jelaous and show whos the real deal.
Maybe i wanted that. I was 100% sure that a smartass would dissect my pic......ho ho ho...gotcha gotcha gotcha

[krugerr]

You forgot to mention that i, like Levrone, have the guts to post up, when looking flat and average gymrat.
And my midsection is real narrow actually, just some fat there now.
But ok...i cant take this like anything but a callout. So this is what i needed for motivation. To nail all your skinny asses, make u jelaous and show whos the real deal.
Maybe i wanted that. I was 100% sure that a smartass would dissect my pic......ho ho ho...gotcha gotcha gotcha

Skinny asses? You may be leaner than I, but I bet my 308lb beats you in a wrestling match 10/10.

[marcus300]

Are you feeling some improvement or smoother movement of the joint yet, Marcus?

I think so but to early to say, but getting them to really burn and work with a lot lighter weight is helping to isolation them more. Just resting it and doing what I can but back in the gym tomorrow but may do legs so another rest day for my top half.

[marcus300]

You forgot to mention that i, like Levrone, have the guts to post up, when looking flat and average gymrat.
And my midsection is real narrow actually, just some fat there now.
But ok...i cant take this like anything but a callout. So this is what i needed for motivation. To nail all your skinny asses, make u jelaous and show whos the real deal.
Maybe i wanted that. I was 100% sure that a smartass would dissect my pic......ho ho ho...gotcha gotcha gotcha

Only yanking your chain numb nuts I don't know what dissect means but your sure like Levrone I can not tell the difference one bit, your like twins. Well done

[marcus300]

Awww, but I need fresh gimps for my rape basement, boss.

You sick mother fucker lol lol I have a picture in my head now Mmmmmmmm

[AR's King Silabolin]

Skinny asses? You may be leaner than I, but I bet my 308lb beats you in a wrestling match 10/10.

I dont do that stuff. You know im a Piana guy. We dont answer to figthrequests. We are bodybuilders. We look good and get girls. Period.

[krugerr]

I dont do that stuff. You know im a Piana guy. We dont answer to figthrequests. We are bodybuilders. We look good and get girls. Period.

It wasnt a fight request, just saying i would "nail your skinny ass"

*Edit* That recent bullshit about Piana challenging an MMA fighter or whatever was annoying crap. Piana cant scratch his own face due to the synthol injections limiting his ROM. He'd get his ass kicked by a 10year old girl currently.

[NACH3]

Yes the do.

But the idea was to get foot placement and then remove the bench :-p

Ok buddy :-p

[AR's King Silabolin]

Only yanking your chain numb nuts I don't know what dissect means but your sure like Levrone I can not tell the difference one bit, your like twins. Well done

Trust me on this littla fellah. You are going to eat your words. When Christmas comes to your kingdome a gorgeous big santa from the north will deliver and make ypur eyes fall out like slippy peanuts.

[NACH3]

It wasnt a fight request, just saying i would "nail your skinny ass"

*Edit* That recent bullshit about Piana challenging an MMA fighter or whatever was annoying crap. Piana cant scratch his own face due to the synthol injections limiting his ROM. He'd get his ass kicked by a 10year old girl currently.

What in the hell did I miss?! Lolol

[krugerr]

What in the hell did I miss?! Lolol

Im bored, and Sila is always good for a windup!

You should try it, just start any sentence with "Rich Piana sucks because ...[insert]"