**Marcus's HIT Dungeon**

[Cuz]

Today will be shoulder/trap day for me. Feel pretty good, not beastly but I think I can do alright. Post up later on and see how things went.

[Hazard]

Today will be shoulder/trap day for me. Feel pretty good, not beastly but I think I can do alright. Post up later on and see how things went.

Same here

[Igifuno]

Don't worry you can catch up plenty of time.

Lol... Just banged out the 5th. Big plate of pasta and sea scallops/shrimp. I feel like I need a protein shake.

[Sfla80]

Same here

And another

[Capebuffalo]

Lol... Just banged out the 5th. Big plate of pasta and sea scallops/shrimp. I feel like I need a protein shake.

Makes me want a nice cold beer.

[Igifuno]

Makes me want a nice cold beer.

Sounds good. I'm allergic to beer. Still will have one now and again bit it aims when I try to go to sleep. Sinuses get completely clogged.

[Igifuno]

Hello everybody.. Be easy on me.

Damn.. can't seem to edit the pics.. didn't mean to post the one upside down and the other one with half my face in it.

[Igifuno]

The 2nd and 4th pics are from today.. This was from one month ago

[Hazard]

Nice job man. Put some size on there..... Keep doin what ur doin

[kelkel]

Makes me want a nice cold beer.

I just had 3/4 of a BBQ chicken pizza. And I am heading out for a beer.

[Capebuffalo]

Hello everybody.. Be easy on me.

Damn.. can't seem to edit the pics.. didn't mean to post the one upside down and the other one with half my face in it.

Damn man. You are a thick one. I didn't have you pictured that big. You have some serious thickness especially your back. Height and weight?

[kelkel]

Igi you got a lot of muscle there to work with. Keep doing what you're doing.

My neck does hurt now from the one upside down pic.....

[Capebuffalo]

I just had 3/4 of a BBQ chicken pizza. And I am heading out for a beer.

And that's why you're an ecto. You should have eaten the whole pizza.

Have a cold one for me. Wife is out of town I have baby duty tonight and tomorrow. I'll need one by tomorrow. Lol

[kelkel]

And that's why you're an ecto. You should have eaten the whole pizza.

Have a cold one for me. Wife is out of town I have baby duty tonight and tomorrow. I'll need one by tomorrow. Lol

It was a large. I'll finish it off eventually. Washed it down with a yogurt and coffee.

[Cuz]

Went great. Looked pretty good today. Delts really rounded off and thick, all three heads clearly separated and showing.

Hammer Strength shoulder press
4 sets. 2 feelers 2 working. No drop sets, too exhausted to even get up after the last set. Was pretty intense. Had some RP and half reps involved.

Reverse Cable Crossovers
1 feeler. 2 working. Last set was great, heavy, and kept decent control throughout the movement. Rear delts were poppin out.

Side laterals
1 feeler 1 working, as I was getting tired from the pain in my shoulders I still managed to bang out 12 reps . Low rest periods also. I found that slouching forward during rest eased the pain some.

No front raises, feel as if I didn't need to.

Barbell Shrugs
2 feelers, 1 working

Dumbell shrugs
1 feeler 1 working


Pretty short and sweet on just delts. Low volume but still managed to have a hell of a pump in my delts they looked pretty big. Shrugs I only went up to 315 on the barbell and just really slowed down on the negs and squeezed the hell out of the muscle. Didn't break no PR's but I felt good and looked decent I thought for me.

[Hazard]

I just had 3/4 of a BBQ chicken pizza. And I am heading out for a beer.

Since we're being fat today..... I'm drinking a Stella right now and having baked ziti tonite. It's well deserved. My back and chest are so damn sore from this weeks workouts. Went heavier this week

[Hazard]

Chad.... Put pressure on ur arms to take tension off your delts. Lean forward onto a machine - put ur arms out and put ur weight on em. This helps me a lot.

I got too busy with my daughter today so I'm doin delts n traps tmrw around noon

[MajorPectorial]

Hello everybody.. Be easy on me.

Damn.. can't seem to edit the pics.. didn't mean to post the one upside down and the other one with half my face in it.

Yeh you've put some size n looks like some thickness on your lats. You doing a "clean bulk"? You may have put 1 or so bf% on. Not noticeable on your upper body as such. Think like me it hits ur waist area first. You're double flare on your lats is visible on 1st rear photo but has softened on your later pic. Of course the distances aren't exactly the same and you may not tense in exactly the same form of course and of course putting on size in areas can make a diff too. Just an honest opinion. Think you've done great mate. Keep it up

[Cuz]

Chad.... Put pressure on ur arms to take tension off your delts. Lean forward onto a machine - put ur arms out and put ur weight on em. This helps me a lot.

I got too busy with my daughter today so I'm doin delts n traps tmrw around noon

yeah, I tried that. I leaned over on the decline bench bar also and it helped a lot. ****ing delts looked as big as my face lol I love that shit don't you!

We gotta realize we are real people and kids come first. I have a 2 year old myself. You will be in there tomorrow bro.

[Hazard]

yeah, I tried that. I leaned over on the decline bench bar also and it helped a lot. ****ing delts looked as big as my face lol I love that shit don't you!

We gotta realize we are real people and kids come first. I have a 2 year old myself. You will be in there tomorrow bro.

Delts and arms are my best attribute IMO. All 3 heads pop when I'm leaner. I'm just getting that meat back on em. Can't wait to see what the next 3 months will bring. I'm hitting em harder than ever before

[Cuz]

Delts and arms are my best attribute IMO. All 3 heads pop when I'm leaner. I'm just getting that meat back on em. Can't wait to see what the next 3 months will bring. I'm hitting em harder than ever before

yeah you definitely have some huge ass arms and delts bro. I love delts/arms too but back is my favorite. I think back is a hard muscle group to master. Delt's and arms are next in line on progress. My side and rear's seem to grow better than the fronts, strange.

[Hazard]

yeah you definitely have some huge ass arms and delts bro. I love delts/arms too but back is my favorite. I think back is a hard muscle group to master. Delt's and arms are next in line on progress. My side and rear's seem to grow better than the fronts, strange.

I don't want my front delts overpowering. My chest is already lacking but currently making progress. I only do 1 medium weight set of front raises.

Arms used to be my weakest body part. I was all bone lol. They just exploded one day - I love it.

My back is wide but not thick. Currently working on that too. My traps are thick as shit tho lol

[Sfla80]

Shoulders

Hammer strength Press
2 warms
1 feel
1 working "315" 5 reps dropped to 185 for 4

DB press
1 feel
1 working 80# for 4 reps dropped to 55# (no 60;s around) 5 reps

Lateral raise
1 feel
1 working 35# 5, dropped 25# 5

Pec-dec
1 feel
1 working 1 drop
(where do you guys place your hands, I hold inside palm facing down, but u can also hold palms facing in

Felt good, just never get sore that much with shoulders. Not sure why. Every woring set was pushing as far as I could go without a spot. Next time hopefully will try R&P

[Igifuno]

Thanks Haz

Damn man. You are a thick one. I didn't have you pictured that big. You have some serious thickness especially your back. Height and weight?

Thanks cape.. I'm a short guy at 5'6", and weighed in at 199 about an hour ago

Igi you got a lot of muscle there to work with. Keep doing what you're doing.

My neck does hurt now from the one upside down pic.....

thanks kel.. sorry about the upside down one lol

Yeh you've put some size n looks like some thickness on your lats. You doing a "clean bulk"? You may have put 1 or so bf% on. Not noticeable on your upper body as such. Think like me it hits ur waist area first. You're double flare on your lats is visible on 1st rear photo but has softened on your later pic. Of course the distances aren't exactly the same and you may not tense in exactly the same form of course and of course putting on size in areas can make a diff too. Just an honest opinion. Think you've done great mate. Keep it up

thx bro appreciate it. clean bulk indeed. All clean foods, and in large quantities.

[Cuz]

Shoulders

Hammer strength Press
2 warms
1 feel
1 working "315" 5 reps dropped to 185 for 4

DB press
1 feel
1 working 80# for 4 reps dropped to 55# (no 60;s around) 5 reps

Lateral raise
1 feel
1 working 35# 5, dropped 25# 5

Pec-dec
1 feel
1 working 1 drop
(where do you guys place your hands, I hold inside palm facing down, but u can also hold palms facing in

Felt good, just never get sore that much with shoulders. Not sure why. Every woring set was pushing as far as I could go without a spot. Next time hopefully will try R&P

I change it up and use either or. I have seen a lot of pro's just grab the inside of the bars, not the handles, and push outward to work their rear delts. I did this one time and the bars got away from me and flew up really fast. I looked like a complete idiot when they slipped out of my hands. So I don't do the bars anymore, just the handles switching them up from workout to workout.

[Capebuffalo]

Thanks Haz



Thanks cape.. I'm a short guy at 5'6", and weighed in at 199 about an hour ago



thanks kel.. sorry about the upside down one lol



thx bro appreciate it. clean bulk indeed. All clean foods, and in large quantities.

Keep doing what you're doing it seems to be working.

Ps a beard would make you look bigger.

[Igifuno]

Will keep that in mind

[Java Man]

Great to hear, make sure you increase your cals to suit your new lbm every time you jump up, this could be every 5-7 days were you need to adjust and increase. Your body will be looking for those added cals to build new tissue and support yourself under the amount of stress your going to be putting it under.

Yip. Get your wallet out igi! Your grocery bill is about to double.

[Igifuno]

Yip. Get your wallet out igi! Your grocery bill is about to double.

I hear that.. Just threw down my last meal if the day. Salmon fillet, 1/4 cup rice... Uugh. Ready to do it all again tomorrow.

[Java Man]

Biceps and traps tonight.

Barbell preachers
1 warm up (with straight bar)
Feeler set x 12
Working set x 6, RP 30sec, 4 more
Dropped 20lbs and got 5 more. Cheated last one.
All slow negatives. Cephalic vein is really starting to show again I noticed tonight. I want a firehose.

One minute rest.
Dumbbell hammers
No feeler set.
2 x 8 with 40. Fatigue pain started hard .on the 2nd set. That's why I did 8 more. Lol.

No rest.
1 set of medium weight concentration curls each arm squeezed hard at the top. My peak is improving and I think it's these doing it.

Cable curls
2x10 each arm. No rest. Sweating like a pig. Can hardly lift my arms. Job done.

Rested a few minutes and drank a bunch of water.

Barbell shrugs
1 warm up x 20
1 feeler
2 heavy work sets, 2nd is actually an extension of the first though after a RP
13 reps total in the working sets.

slow and controlled. I don't move my head when I do shrugs. I see a lot of people getting no range because they just move their neck up and down. I do these slowly and roll it from front to back at the top before I let it down. My traps respond extremely well to that.

No rest.
1 very heavy set, dumbbell shrugs to complete failure to finish.

35 min. Feels good to be going natural again after two long cycles this year. Not noticing any drop in strength but my weight is going down. Must be fat I'm losing. Good. I'm down to 218lb.

[Euroholic]

Biceps and traps tonight.

Barbell preachers
1 warm up (with straight bar)
Feeler set x 12
Working set x 6, RP 30sec, 4 more
Dropped 20lbs and got 5 more. Cheated last one.
All slow negatives. Cephalic vein is really starting to show again I noticed tonight. I want a firehose.

One minute rest.
Dumbbell hammers
No feeler set.
2 x 8 with 40. Fatigue pain started hard .on the 2nd set. That's why I did 8 more. Lol.

No rest.
1 set of medium weight concentration curls each arm squeezed hard at the top. My peak is improving and I think it's these doing it.

Cable curls
2x10 each arm. No rest. Sweating like a pig. Can hardly lift my arms. Job done.

Rested a few minutes and drank a bunch of water.

Barbell shrugs
1 warm up x 20
1 feeler
2 heavy work sets, 2nd is actually an extension of the first though after a RP
13 reps total in the working sets.

slow and controlled. I don't move my head when I do shrugs. I see a lot of people getting no range because they just move their neck up and down. I do these slowly and roll it from front to back at the top before I let it down. My traps respond extremely well to that.

No rest.
1 very heavy set, dumbbell shrugs to complete failure to finish.

35 min. Feels good to be going natural again after two long cycles this year. Not noticing any drop in strength but my weight is going down. Must be fat I'm losing. Good. I'm down to 218lb.

Hey how do you cable curl? Face the weight? Or the the other way?
Cheers

[Igifuno]

Nice Java. Glad you're seeing progress!

[Java Man]

Hey how do you cable curl? Face the weight? Or the the other way?
Cheers

I face it.

[Java Man]

Nice Java. Glad you're seeing progress!

Thank you. You are too as evidenced by your pics earlier

[marcus300]

The 2nd and 4th pics are from today.. This was from one month ago

Well done, looking good. Thick set and i'm sure you will be making huge improvements with this current cycle, back thickness is great

[DCI]

Cardio this morning for me exciting lol

Seen as the lads were speaking of beer above, it's crazy when you think of it, I can count the amount of times I have had a drink this year compared to last year were I was drinking at one stage 3 times a week. Now it's been months since I have had a drink and don't miss it at all. If I look back at pics the change in the year is crazy compared to last year esp in my face

[Igifuno]

Well done, looking good. Thick set and i'm sure you will be making huge improvements with this current cycle, back thickness is great

Thank you! That means a lot coming from you. Lot more work to do but the wheels are in motion.

[Igifuno]

I always get up at 5 am to piss.. I'm going to start banging out a protein shake each morning to get some calories in me early.

[Capebuffalo]

I always get up at 5 am to piss.. I'm going to start banging out a protein shake each morning to get some calories in me early.

That's a good idea. Wish I could make it that long during the night with out having to go. Lol

I don't know if it's the dose of supplements I'm on or the HIT training but I'm hungrier and eat more than I ever have. I haven't stepped on a scale in weeks so I have no idea where I am. I'm afraid I may be disappointed if I do. And I'm eating around 2-3 am. I've also started drinking the same shake before bed as my first thing in the morning shake. 1 1/2 cup egg whites 2 packets instant grits and Greek yogurt with fruit blended together.

Keep your fingers crossed for me.

[DCI]

Love fruit in the shakes gives a nice flavour and the eggs are great for thickening the shake too nom nom