**Marcus's HIT Dungeon**

[almostgone]

Delts and traps for me.....


Smith presses felt GREAT - drop set the last one.

Side laterals I had to lighten it up because my delts were fried.

High rope pulls an rear flys on the pec-dec.

3 sets behind the back shrugs on the angled smith - failed on my last set. Went straight to 100lb dumbells and did alternating shrugs. My traps were shot at that point but just for added burn I hit the shrug machine and did a burn out set.

People are starting to comment now..... They see changes. That's what counts :-)

I like doing the d'bell shrugs after front and rear b'bell shrugs. Been doing them w/ a slow positive and neg. Really makes the traps stand tall.

[almostgone]

Leg day here as well. Going to try a slight rearrangement of exercises and see what the heart and legs have to say about it. Drinking my shake now.

[BG]

All right. Had three real bad 3 weeks, wasn't eating, very stressed, not sleeping and no training. I think it was what I needed. I ended up feeling the worst I have in a long time, right along with when I had surgery. It gave me a kick in the butt I needed. Hit squats today, pushed it to the max. Went a little to heavy for just jumping back in, maxed at 4 reps but legs were shaking lol. Im going to split 2 days big gym and 2 days small. At the small I hit a faster workout, with abs and cardio. I need it or I feel like garbage. Things are back to normal, so I should be back around. GlAd to see you guys are still going strong, keep grinding.

[BG]

Leg day here as well. Going to try a slight rearrangement of exercises and see what the heart and legs have to say about it. Drinking my shake now.

Great idea, when I finally think of doing this I get sore again and say I have to do it more often.

[hawk14dl]

Finally brought myself to eat And drink some water. This stomach deal is no joke.

Only thing that pisses me off is not being able to train

[BG]

Quads for me are terrible. Painful every time.

Pecs on the other hand..... I don't even feel a pinch from the pin.

Quads suck for me too, I hear you say this about pecs, I think Im going to try them. Where, what angle, guage and amount do you do?

[kelkel]

Quads suck for me too, I hear you say this about pecs, I think Im going to try them. Where, what angle, guage and amount do you do?

Hell no to either one of those areas.

[hawk14dl]

Quads are a breeze for me. Glute and delts too. No way I'll try a pec, or bi, or tri. . The muscles are too small on me lol

[BG]

Hell no to either one of those areas.

Lmao I hear you, I would never do quads again. I hit 6 shots in a row, no issues, then I hit the 7th, I was 2 weeks out of a show and I could barely walk for a week and a half. Pissed me off. But I want to run some short esters, so I need more locations.

[BG]

Finally brought myself to eat And drink some water. This stomach deal is no joke.

Only thing that pisses me off is not being able to train

Its alright, you will come back lean and ready to eat. Use this to start a better diet then before..........fresh start. (not that your diet was bad, but everyone's can always improve imo)

[Hazard]

Quads suck for me too, I hear you say this about pecs, I think Im going to try them. Where, what angle, guage and amount do you do?

1" above the nipple and 1" to the inside of the chest from the nipple. Right in the thick of the meat.

Start with 1ml and see how u feel. I had a bit of virgin muscle pain. It's painless now.

DO NOT and I repeat DOOOO NOTTTTT attempt prop in your pecs. You won't sleep lmao!

[IronClydes]

Thanks just need a tan to show the separation better. I see it in mirror. But can't get it in damn pics lol....

Looks great man!

[kelkel]

1" above the nipple and 1" to the inside of the chest from the nipple. Right in the thick of the meat.

Start with 1ml and see how u feel. I had a bit of virgin muscle pain. It's painless now. !

Another Hell No.

[IronClydes]

Well that Leg workout hurt like a mother...56 minutes. It was long, but not because I did a lot. I spent more time recovering from the pain and catching my breath than I did lifting.

10 minutes incline treadmill warm-up.

Lying Leg Curls: 90x12, 135x6, 135x7 drop 125x2 drop 115x3, 135x4 drop 115x3 drop 100x3. The leverage these were putting upon my knot in my quad onto the bench sucked.

Stiff-Legged Dead-lift: 185x10, 205x8, 225x8. No matter how hard I tried, my back felt more pain than my hammies on this one. Usually it hits them good. Aborted these after sweating my ass off.

Leg Extensions: 135x12, 160x10, 180x8 drop 170x4 drop 160x4, 190x6 drop 180x3 drop 170x3. This hurt, but not as bad as expected.

BB Squats: 205x10, 315x6 drop 295x4 drop 275x3. These freaking sucked! I was hurting bad before I bent my knees...I got to the point I was laughing in pain and my wife got freaked out upstairs...lol So, yeah, not as many sets or as much weight as usual.

Vertical Leg Presses: 380x12, 430x10, 480x6. Ran out of time here and had to skip a dropset, some lunges and the calves.

No stretching here....no time, running late for work, at least i did a good amount between sets. Better some then none!

[NACH3]

Lookin good Sfla(I see the separation) I need a tan too lol, got some nice veins in the calves too

[NACH3]

Another Hell No.

Kel you've got more veins than a road map, where do you pin?! Lol

[NACH3]

Lmao I hear you, I would never do quads again. I hit 6 shots in a row, no issues, then I hit the 7th, I was 2 weeks out of a show and I could barely walk for a week and a half. Pissed me off. But I want to run some short esters, so I need more locations.

What about delts(can you reach em)/glutes/tris?- they're my go to... Just thoughts that I'm sure you've thought about

[almostgone]

1" above the nipple and 1" to the inside of the chest from the nipple. Right in the thick of the meat.

Start with 1ml and see how u feel. I had a bit of virgin muscle pain. It's painless now.

DO NOT and I repeat DOOOO NOTTTTT attempt prop in your pecs. You won't sleep lmao!

Prop didn't bother me too bad, but TNE really knotted up.

[almostgone]

Very good leg session tonight. LOL, I stumbled and fell in the driveway walking back to the house, right in a mud puddle, could do nothing but lay there in a sweaty pile and laugh. It was 72°F and 96% humidity, so all the fans were on tonight.

Lower body and back stretches and 2 sets of crunches

Leg extensions-2 w/u,Work-16,drop,6.5,drop,4+ w/ a long 10 count neg. on last partial rep.
Hacks-1 w/u, Work-7-5-3. Took 15 deep breaths and went straight into reverse hacks.
Reverse hacks- Work-13
Seated calf raises-Work-15
Calf raises in leg press-2 w/u, Work-13-6-4
Leg press- 2 w/u, Work-9-5-3.
Leg curls-Work-11,drop,6,drop, 4.5 w/ a long 10 count neg. on last half rep.

Finished off with some quad stretching. 42 minutes not including stretches and crunches. Thinking about upping the weight on leg presses and possibly bumping up the weight on hacks and reverse hacks. Unsure yet, may just increase the weight on the reverse hacks. Maybe hit hacks, add plates, and jump into reverse hacks?
The higher reps on leg extensions seems.to work my quads decently and defo loosens up my knees.

[Hazard]

Another Hell No.

Sissy :-p

[almostgone]

All right. Had three real bad 3 weeks, wasn't eating, very stressed, not sleeping and no training. I think it was what I needed. I ended up feeling the worst I have in a long time, right along with when I had surgery. It gave me a kick in the butt I needed. Hit squats today, pushed it to the max. Went a little to heavy for just jumping back in, maxed at 4 reps but legs were shaking lol. Im going to split 2 days big gym and 2 days small. At the small I hit a faster workout, with abs and cardio. I need it or I feel like garbage. Things are back to normal, so I should be back around. GlAd to see you guys are still going strong, keep grinding.

I admire your dedication to making the adjustments to your schedule to get your lifting in, BG. It sure as h*ll can be difficult.
I'm bad about kicking my own ass for missing my lifts and then I get in a sour mood which only seems to make things worse.

[clarky.]

Thanks just need a tan to show the separation better. I see it in mirror. But can't get it in damn pics lol....

Yip it all looks good in the mirror but when you take that pic it just does not look the same.

[clarky.]

Very good leg session tonight. LOL, I stumbled and fell in the driveway walking back to the house, right in a mud puddle, could do nothing but lay there in a sweaty pile and laugh. It was 72°F and 96% humidity, so all the fans were on tonight.

Lower body and back stretches and 2 sets of crunches

Leg extensions-2 w/u,Work-16,drop,6.5,drop,4+ w/ a long 10 count neg. on last partial rep.
Hacks-1 w/u, Work-7-5-3. Took 15 deep breaths and went straight into reverse hacks.
Reverse hacks- Work-13
Seated calf raises-Work-15
Calf raises in leg press-2 w/u, Work-13-6-4
Leg press- 2 w/u, Work-9-5-3.
Leg curls-Work-11,drop,6,drop, 4.5 w/ a long 10 count neg. on last half rep.

Finished off with some quad stretching. 42 minutes not including stretches and crunches. Thinking about upping the weight on leg presses and possibly bumping up the weight on hacks and reverse hacks. Unsure yet, may just increase the weight on the reverse hacks. Maybe hit hacks, add plates, and jump into reverse hacks?
The higher reps on leg extensions seems.to work my quads decently and defo loosens up my knees.

Nice session mate but sorry lmfao you fell

[almostgone]

Finally brought myself to eat And drink some water. This stomach deal is no joke.

Only thing that pisses me off is not being able to train

Hope you continue to improve, hawk. Keep the food and liquids going in as best as you can.

[almostgone]

Nice session mate but sorry lmfao you fell

No worries, Clarky. I'm almost proud of it. and thanks for the compliment on the lift. I'm trying to ratchet things up a notch as much as possible.

[zempey]

You guys are nuts with your pin selection spots, I shoot glutes only.

I need to get home and back on track, I have been training but also drinking and eating. Just hit the scale at 281, damn I am swollen. Feel strong as fuk though, looking pretty thick too, but I need to shed some water soon.

I look like a giant training around all the Mexicans in the gyms I am in. Damn there has been some sweet Latina asses to look at, I do miss those.

Not going to train again until I get home, did 4 days on vacation, so not too bad. Hit up shoulders pretty hard today so the only thing I didn't train was legs, they will get it once I am back home. Keep killing it boys.

[marcus300]

shoulders

RC warm up
stretches
rumble roller


Smith machine front press
3 warm up sets
1 working set plus 2 rest pause

cybex side lateral mahine
2 feel sets
1 working set plus 2 drops

rope face pulls
2 working sets to failure

Shrugs
2 feel sets
1 working set plus 2 drops

done, all heavy and increased some lifts.

[marcus300]

All right. Had three real bad 3 weeks, wasn't eating, very stressed, not sleeping and no training. I think it was what I needed. I ended up feeling the worst I have in a long time, right along with when I had surgery. It gave me a kick in the butt I needed. Hit squats today, pushed it to the max. Went a little to heavy for just jumping back in, maxed at 4 reps but legs were shaking lol. Im going to split 2 days big gym and 2 days small. At the small I hit a faster workout, with abs and cardio. I need it or I feel like garbage. Things are back to normal, so I should be back around. GlAd to see you guys are still going strong, keep grinding.

Nice to see your back in the game lets do this BG

[marcus300]

Some thoughts I want to express

Do any of you over think things?

I am such an over thinker, I know I have to with certain parts of my life but even my home life and everything else I am always thinking and forward thinking the most. I've recently talked to a friend of mine who is going though some bad times in his life and I feel for him so much, I actually feel his pain and can emphasise with his sadness. He expressed his concerns to me and all day I've been thinking about the whole situation he is in. I'm there for him and hope in someway I can hep him in his time of need.

I over think with my training, my steroid cycles, my work and even my food. When I have a lot of time on my hands on my own I start to drift into a this world of trying to plan and sort things out for the better. It does my head in because there is always something going on inside my head. The old devil and angel have a battle some day lol

I'll stop waffling now

[MR-FQ320]

Some thoughts I want to express Do any of you over think things? I am such an over thinker, I know I have to with certain parts of my life but even my home life and everything else I am always thinking and forward thinking the most. I've recently talked to a friend of mine who is going though some bad times in his life and I feel for him so much, I actually feel his pain and can emphasise with his sadness. He expressed his concerns to me and all day I've been thinking about the whole situation he is in. I'm there for him and hope in someway I can hep him in his time of need. I over think with my training, my steroid cycles, my work and even my food. When I have a lot of time on my hands on my own I start to drift into a this world of trying to plan and sort things out for the better. It does my head in because there is always something going on inside my head. The old devil and angel have a battle some day lol I'll stop waffling now

Yes Marcus I overthink everything, sometimes for the good sometimes for bad, body building is keeping me sane, keeping me going, keeping me on the straight and narrow track, this competition has consumed me, it may not be much, but it's my own little personal battle to overcome and prove myself. All I'm saying is, keep busy, keep focused on something that is worthwhile. I heard you were working on projects while you were away ? Work on these, work on your health and your body, work on your family, work on rewarding things that money can't buy.

[almostgone]

Some thoughts I want to express

Do any of you over think things?

I am such an over thinker, I know I have to with certain parts of my life but even my home life and everything else I am always thinking and forward thinking the most. I've recently talked to a friend of mine who is going though some bad times in his life and I feel for him so much, I actually feel his pain and can emphasise with his sadness. He expressed his concerns to me and all day I've been thinking about the whole situation he is in. I'm there for him and hope in someway I can hep him in his time of need.

I over think with my training, my steroid cycles, my work and even my food. When I have a lot of time on my hands on my own I start to drift into a this world of trying to plan and sort things out for the better. It does my head in because there is always something going on inside my head. The old devil and angel have a battle some day lol

I'll stop waffling now

Same here. Battle between the "what if I" vs. "I will do". Waffle on, I generally learn new tips that way.

[almostgone]

Legs are borderline functioning this morning. Made it across the parking lot with no mishaps.
The new order of lifts really provoked a reaction.

[Bio-Active]

Wheels are still growing better then ever! Chest today Hammer strength press Db flys Free motion cable crossovers Peckdeck 40 minutes low intensity cardio keeping the heart rate in the fat burning zone and done

[almostgone]

Yes Marcus I overthink everything, sometimes for the good sometimes for bad, body building is keeping me sane, keeping me going, keeping me on the straight and narrow track, this competition has consumed me, it may not be much, but it's my own little personal battle to overcome and prove myself. All I'm saying is, keep busy, keep focused on something that is worthwhile. I heard you were working on projects while you were away ? Work on these, work on your health and your body, work on your family, work on rewarding things that money can't buy.

The highlighted above, I like that. This little snippet will be printed and put in my shop. Either on the wall or in the folder with my lifting stuff that I sift through 2-3 times per week. Good thought and outlook.
It reads like you are preparing for a comp, FQ. Best wishes and best of luck to you.

[hawk14dl]

Its alright, you will come back lean and ready to eat. Use this to start a better diet then before..........fresh start. (not that your diet was bad, but everyone's can always improve imo)

You're absolutely right BG.

got on the scale this morning, i was scary light. Started feeling around and looking in the mirror, muscles were tight, separation was nice.
I got on a low carb/high fat diet a few weeks ago. Lost 10lbs almost instantly it was weird. After the first week i started cheating, almost every day.

This will be a good opportunity for me to start anew.

[NACH3]

Some thoughts I want to express

Do any of you over think things?

I am such an over thinker, I know I have to with certain parts of my life but even my home life and everything else I am always thinking and forward thinking the most. I've recently talked to a friend of mine who is going though some bad times in his life and I feel for him so much, I actually feel his pain and can emphasise with his sadness. He expressed his concerns to me and all day I've been thinking about the whole situation he is in. I'm there for him and hope in someway I can hep him in his time of need.

I over think with my training, my steroid cycles, my work and even my food. When I have a lot of time on my hands on my own I start to drift into a this world of trying to plan and sort things out for the better. It does my head in because there is always something going on inside my head. The old devil and angel have a battle some day lol

I'll stop waffling now

Unfortunately, all the time! I too have something that I'm thinking about doing, or am doing! Big difference! I fall flat on my face often, but picking yourself back up and pushing forward is all I know....

My mind is constantly running(non-stop) - especially at night when there's more time to think...

Yeah it sucks to THINK about things we can't control - but we sure try to find a solution(though we do it for the better, it sometimes backfires on us greatly) work, family life, lifting, cycles, etc... With our best intentions at hand it's sometimes worth just letting things go... They'll work themselves out(at least I keep telling myself these things daily) it's much easier to give advice, butto take your own requires much more patience!

[Mr.BB]

You're absolutely right BG.

got on the scale this morning, i was scary light. Started feeling around and looking in the mirror, muscles were tight, separation was nice.
I got on a low carb/high fat diet a few weeks ago. Lost 10lbs almost instantly it was weird. After the first week i started cheating, almost every day.

This will be a good opportunity for me to start anew.

You lost 10lbs of water. For each gr of glicogen stored in your muscles and liver you store 3-4 grs of water. If you deplete the glicogen you lose the water too.

[kelkel]

You're absolutely right BG.

That's gonna go right to his head.....

[NACH3]

Chest - switched things up a bit

Stretching SMR RCs hammies low back

Warm up pec dec - 3 feelers(get blood going) 2w failing at 10-12

Flat DB flies 2w failing in 10-12 rep range
Suppersetted w/flat DB presses 2w 10-12 failing pump was unbelievable

Incline DB flies - feeler 2w failing in same 10-12 rep range
Suppersetted w/smith incline presses 2w 10-12 failure

Cables(high down sides - mids) suppersetted 2w failing in 10-15 rep range mis judged my feeler but all in all another great pump

Note** weight is starting to climb(checked for first time since upping cals - sitting at 196... Mudcles Look a lil fuller(if that makes sense - more carbs)

[musclestack]

Had a great leg workout last night. All compound movements. Started with back squats, then moved to leg press, then hack squats. Trying to get my squat up as much as possible with this cycle. I was absolutely drained by the end of it; didn't even have the energy nor leg strength to do any isolation movements!

Time to go eat!