**Marcus's HIT Dungeon**

[energizer bunny]

Legs went well:

Extensions
Verticals
Smith static lunges
Seated curls
One leg calf's on vertical press
Seated calf's

Pretty much higher reps today which felt good.

Good calf pump. Never big enough:

Attachment 158213

Haha! Insane them calfs! Vains popping out! Great.

[Hazard]

Damn kel..... Paper thin skin and all.....

[NACH3]

Damn kel..... Paper thin skin and all.....

Diamond Calves!!!

Damn Kel, your veins are all over the place! No wonder your doc is in awe over your veins lol - there everywhere - yup I'm jealous

[clarky.]

Did delts and traps

Rev db fly 1 working+rp 1 drop

Seated side raises 1 working +rp 1 drop

Standing side raises 1 working 1 drop One side at a time

Seated db press 1 working DD **new weight**

Front raises 1 working +rp 1 drop Plate

BB sbrugs 2 working DD

Cardio 20min

It was one of those days were you can't be arsed but go and i had a fvcking screamer of a session.
Seated db press was fvcking sound i just kept going up the db fvcking destroying them lol on all other ex i was pausing and squeezing Really really making them delts burn.
Great srssion guys/girls well chuffed.

Edit i ment to say i was getting a lot of popping and a Wee niggle from rear delts area so i never did anymore.

[clarky.]

Legs went well:

Extensions
Verticals
Smith static lunges
Seated curls
One leg calf's on vertical press
Seated calf's

Pretty much higher reps today which felt good.

Good calf pump. Never big enough:

Attachment 158213

year round as well amazing kel.

[marcus300]

Kel I need your bf levels. How much do you want?

[GirlyGymRat]

Kel I need your bf levels. How much do you want?

No no no. I am first in line. You are number 2 kinda like at the deli counter. Now serving number 1. Lol

[GirlyGymRat]

Kel I need your bf levels. How much do you want?

Srsly....I started the ECY stack. It's helping me lose bf. Have u ever tried this approach?

[Sfla80]

Did delts and traps

Rev db fly 1 working+rp 1 drop

Seated side raises 1 working +rp 1 drop

Standing side raises 1 working 1 drop One side at a time

Seated db press 1 working DD **new weight**

Front raises 1 working +rp 1 drop Plate

BB sbrugs 2 working DD

Cardio 20min

It was one of those days were you can't be arsed but go and i had a fvcking screamer of a session.
Seated db press was fvcking sound i just kept going up the db fvcking destroying them lol on all other ex i was pausing and squeezing Really really making them delts burn.
Great srssion guys/girls well chuffed.

Edit i ment to say i was getting a lot of popping and a Wee niggle from rear delts area so i never did anymore.

New weight on presses after pre exhaust clarky that's awesome!

[NACH3]

Clarky how'd ya like traps w/delts rather than back??

[marcus300]

Srsly....I started the ECY stack. It's helping me lose bf. Have u ever tried this approach?

I tired eca which works great but I do have to watch stims

[GirlyGymRat]

I tired eca which works great but I do have to watch stims

Understood. I am running ECY and has to adjust E and Y because I was twirling around like a ballerina day and night until face planted after 5 days. I finally figured out dosage and timing. . In some aspects better then AAS for cutting. Both have there place.

[BG]

All right, hit a solid workout on tuesday, but AC was off for a while so I was super hot, kinda sucked. Small gym day

Warm up-
Stretch rack
Preacher curl machine
Tri extension machine
Pull ups

Back-
Close grip pull down machine
Wide grip seated rows
Wide grip lat pull downs
Close grip pull downs leaning straight back
Inside Row machine

Rear delts
Reverse peck deck
Wide grip high rows
Rope pulls (Lat cable)

Bi's
Single standing twist curls
Single arms v grip preacher
Low cables with straight bar

Abs
Cardio

[GirlyGymRat]

All right, hit a solid workout on tuesday, but AC was off for a while so I was super hot, kinda sucked. Small gym day Warm up- Stretch rack Preacher curl machine Tri extension machine Pull ups Back- Close grip pull down machine Wide grip seated rows Wide grip lat pull downs Close grip pull downs leaning straight back Inside Row machine Rear delts Reverse peck deck Wide grip high rows Rope pulls (Lat cable) Bi's Single standing twist curls Single arms v grip preacher Low cables with straight bar Abs Cardio

Looks like a big gym day to me. You worked a lot of different muscle groups. Delts lats back bis abs ans cardio. Impressive.

My gym a/c is set so high. It smells sweaty. Yuk.

[BG]

Looks like a big gym day to me. You worked a lot of different muscle groups. Delts lats back bis abs ans cardio. Impressive.

My gym a/c is set so high. It smells sweaty. Yuk.

I wore a grey shirt, its was black in 20 minutes, i was a little embarrassed but oh well. I only did one or two sets for each so totals wasnt to bad. Im on some gear finaly, so I need to push it a little.

[almostgone]

Lololol

We'll see....

Okay.... Just pinned lol. It's on!

LMAO, what took so long? It took 43 minutes to make that decision. . Hope you have a great run, Haz!

[almostgone]

Legs went well:

Extensions
Verticals
Smith static lunges
Seated curls
One leg calf's on vertical press
Seated calf's

Pretty much higher reps today which felt good.

Good calf pump. Never big enough:

Attachment 158213

Amazing, just f-in amazing, Kel.

[almostgone]

Headed to the shop to work with the rumble roller for a bit. Lower back and legs are very tight today. In the process of adding another injection molder on one of the lines at work. Lots of heavy grunt work is taking its toll.
Going to look @ some more d'bells in the morning when I get off of work, nothing fancy, but worth checking out. Definite leg session tomorrow night.

[almostgone]

All right, hit a solid workout on tuesday, but AC was off for a while so I was super hot, kinda sucked. Small gym day

Warm up-
Stretch rack
Preacher curl machine
Tri extension machine
Pull ups

Back-
Close grip pull down machine
Wide grip seated rows
Wide grip lat pull downs
Close grip pull downs leaning straight back
Inside Row machine

Rear delts
Reverse peck deck
Wide grip high rows
Rope pulls (Lat cable)

Bi's
Single standing twist curls
Single arms v grip preacher
Low cables with straight bar

Abs
Cardio

Dang, nice session, BG!

[BG]

Thanks buddy, ready to step it up.

[kelkel]

Kel I need your bf levels. How much do you want?

I'd trade some for a little more size.

[kelkel]

All right, hit a solid workout on tuesday, but AC was off for a while so I was super hot, kinda sucked. Small gym day

Warm up-
Stretch rack
Preacher curl machine
Tri extension machine
Pull ups

Back-
Close grip pull down machine
Wide grip seated rows
Wide grip lat pull downs
Close grip pull downs leaning straight back
Inside Row machine

Rear delts
Reverse peck deck
Wide grip high rows
Rope pulls (Lat cable)

Bi's
Single standing twist curls
Single arms v grip preacher
Low cables with straight bar

Abs
Cardio

Nice! Love the wide grip seated rows but man are they a pain to get in to position for. Then again, I'm not flexible.
Ton of work for rear delts. How many sets?
Low cables for bi's are one of my favorite exercises.

[NACH3]

I'd trade some for a little more size.

Wouldn't this be considered muscle suicide, Marcus?! LOL

[itsmybody]

Legs went well: Extensions Verticals Smith static lunges Seated curls One leg calf's on vertical press Seated calf's Pretty much higher reps today which felt good. Good calf pump. Never big enough: <img src="http://forums.steroid.com/attachment.php?attachmentid=158213"/>

Those are not calfs and veins....they are very impressive cows and worms, damn! Calf envy?

[itsmybody]

Edit...CALF ENVY oops!

[clarky.]

Clarky how'd ya like traps w/delts rather than back??

Aye a liked it mate going to keep doing them with delts.

[clarky.]

New weight on presses after pre exhaust clarky that's awesome!

Thanks mate i know i just was pounding through them i was surprised myself felt great.

[clarky.]

Delts and traps are fried the day well chuffed think am going to have a reast day the day think lol.

[almostgone]

Did delts and traps

Rev db fly 1 working+rp 1 drop

Seated side raises 1 working +rp 1 drop

Standing side raises 1 working 1 drop One side at a time

Seated db press 1 working DD **new weight**

Front raises 1 working +rp 1 drop Plate

BB sbrugs 2 working DD

Cardio 20min

It was one of those days were you can't be arsed but go and i had a fvcking screamer of a session.
Seated db press was fvcking sound i just kept going up the db fvcking destroying them lol on all other ex i was pausing and squeezing Really really making them delts burn.
Great srssion guys/girls well chuffed.

Edit i ment to say i was getting a lot of popping and a Wee niggle from rear delts area so i never did anymore.

Meant to post up but got sidetracked at work. Nice session, Clarky! Especially hitting a new weight that far into your lift.

[boz]

Hit chest and bis yesterday....had a decent workout though I didn't sleep the night before and that played a part.

Smashed back and tris this morning, felt great, rest pause and drop sets to failure and a little beyond....close and wide grip pull downs,hammer strength back machine, low pulley rows, tri push downs variation of.

Curious to know why u couldnt sleep? Work related? Stress? Relationship?

[zempey]

Made it to the gym today, missed the beginning of the week. Summer hours are making it hard to stay consistent. On a good note, or bad, depending how I look at it, my weight is down to 259. I haven't been here since last year during my summer cut. Size is still good and mid section is nice and tight, just my mind has a hard time wrapping around being back in the 250's. Did back and through in some shoulders to catch up.

Wide pull up: 10, 9, 6.

Hammer Strength row: 1 feel, 2 working (maxed out the machine at 5 plates a side, really need some extension arms)

Neutral pull down: 1 feel, 2 working with the stack.

Hammer DY row: 2 feel, 1 working.

Hypers: 3x12 body weight.

Db shrugs: 3 working.

Rear machine: 3 working.

Single side raise: 2 feel, 1 working.

One set of chins to failure, managed 11 ugly reps.

Felt good overall, will finish off shoulders with chest tomorrow, then maybe hit a little legs with arms Saturday. Have a lot of work to do at my house, building a massive deck and putting in a hot tub. Will have 1000sf of deck plus the pool and hot tub, making a little backyard oasis. It is so much work doing it alone in between doing renovations for customers, but it will be worth it when it is all done.

[energizer bunny]

Curious to know why u couldnt sleep? Work related? Stress? Relationship?

No reason that I know mate, I've never been a good sleeper, up every few hours as a normality. It was hot that night on top so that just ruined it. Looking into trying melatonin.

[tarmyg]

It has been two weeks on my new training routine and I went BALLS TO THE WALL on every single workout. I honestly feel like an IDIOT for not switching to this type of program before. Maybe it's just the change itself but if anyone of you guys had seen me last Saturday you would have asked if I forgot my wheelchair at home and was just trying to be brave. MAN, that leg workout felt for 5 days afterwards. I pushed this hard in every single muscle group and had aches in my biceps for the first time in over a year. This is honestly feeling so refreshing it is insane and I simply can not wait for the next workout. Still no way I can keep up with this thread but just wanted to report back. Thanks for keeping this up guys, very inspiring!

[marcus300]

It has been two weeks on my new training routine and I went BALLS TO THE WALL on every single workout. I honestly feel like an IDIOT for not switching to this type of program before. Maybe it's just the change itself but if anyone of you guys had seen me last Saturday you would have asked if I forgot my wheelchair at home and was just trying to be brave. MAN, that leg workout felt for 5 days afterwards. I pushed this hard in every single muscle group and had aches in my biceps for the first time in over a year. This is honestly feeling so refreshing it is insane and I simply can not wait for the next workout. Still no way I can keep up with this thread but just wanted to report back. Thanks for keeping this up guys, very inspiring!

This is what I like to see

keep it up and report back with results and some of your workouts

[marcus300]

shoulders today


single arm side laterals
3 warm up sets
2 working set to failure down to halves and quarters

smith machine front press
2 feel
1 working set to failure rest pause once

face pulls
3 working sets -higher end reps

BB shrugs
2 working sets plus 2 rest pause


hard short and intense

did some abs to finish


still having problems with my water works

RC isn't to bad but can still feel it and cant do certain things but its ok

[Hazard]

On my way to hit back n tri's


Meeting with the NPC judge again today and helpin my sis with posing.

[NACH3]

On my way to hit back n tri's


Meeting with the NPC judge again today and helpin my sis with posing.

Hitting Back myself today! Haz, are you thinking of competing?!?!

[Hazard]

Hitting Back myself today! Haz, are you thinking of competing?!?!

Just networking a bit :-)

I need quite a bit more size yet

[NACH3]

Just networking a bit :-)

I need quite a bit more size yet

That's some great networking!! With this run I'm thinking the size will come

[Hazard]

That's some great networking!! With this run I'm thinking the size will come

I'm hoping! Eating like crazy right now and I've leaned out quite a bit in the last month without being on cycle so I'm real stoked