**Marcus's HIT Dungeon**

[Cuz]

damn. Twinged my neck after those presses. Im aight. Just feels like when you sleep on your neck wrong and wake up in the morning stiff kind of feeling. Dread legs tomorrow. They are still sore from Friday. I have started a new 6 day split this week so it has to be done. I think they are ok. Gonna dig deep on some squats and hack squats. Lower the weight this time and worry about form and squeeze. And Hams....god they are non existent. Im praying to the hamstring gods that I may be granted them by spring time at least some.

[Cuz]

I'm not so sure man. Your last av had you looking like a bodybuilder. Your latest above, you look like a hot blond... Are you running ai? maybe you should get your e checked, asap!

thanks java. But that's my best feature. I can hide a lot of bad ones...like abs lol. Traps, delts, and triceps lol is the best shot of me. I thank you for complimenting, its a base point to start looking like a bodybuilder. Just need a lot more time, training, dieting, and ALOT more gear hehe.

[Java Man]

Edit

Good man. Ignore him.

[RipOwens]

Arms tomorrow. Ready to go already. Lots of motivation in this thread.

[Java Man]

thanks java. But that's my best feature. I can hide a lot of bad ones...like abs lol. Traps, delts, and triceps lol is the best shot of me. I thank you for complimenting, its a base point to start looking like a bodybuilder. Just need a lot more time, training, dieting, and ALOT more gear hehe.

Well no offense, but I like the hot blond look better lol.

[AD]

Still no show from Marcus?

[Capebuffalo]

Chest

Hammer Decline
185x10. 225x10 405x6. Drop 225x7

Hammer Incline
225x6. 275x6 drop 225x4

Hammer Strength Wide Grip Bench
315x7 Very slow squeeze at the top slow back down

Seated Cable Flyes
90x6 drop 60x6

[Fcastle357]

Chest

Hammer Decline
185x10. 225x10 405x6. Drop 225x7

Hammer Incline
225x6. 275x6 drop 225x4

Hammer Strength Wide Grip Bench
315x7 Very slow squeeze at the top slow back down

Seated Cable Flyes
90x6 drop 60x6

<img src="http://forums.steroid.com/attachment.php?attachmentid=145611"/>

Looking very solid cape. 405 on a decline nice.

[Igifuno]

Chest

Hammer Decline
185x10. 225x10 405x6. Drop 225x7

Hammer Incline
225x6. 275x6 drop 225x4

Hammer Strength Wide Grip Bench
315x7 Very slow squeeze at the top slow back down

Seated Cable Flyes
90x6 drop 60x6

look good cape.. lean and thick. Nice work.

[Capebuffalo]

Thanks. I'm trying to keep fat gain to a minimum. No idea what I weigh. Haven't stepped on a scale in a month.

[Fcastle357]

Cardio day. I love cardio no joke. 15-20 minutes rowing and another 15-20 on a cross trainer.

[Sfla80]

Chest and abs

Decline bench free weight to warm up
225#x 8 could have got a few mre, but just warming up

Incline Db press
100#x5 drop to 80#x3

Flat BB (wanted DB but benches taken)
225x5 drop 185x 3

Incline flys
45x6 drop 30x3

Cable flys
straight set with high pully then into even pully.

Hanging knees
rope crunches
side bends

[kelkel]

Chest

Hammer Decline
185x10. 225x10 405x6. Drop 225x7

Hammer Incline
225x6. 275x6 drop 225x4

Hammer Strength Wide Grip Bench
315x7 Very slow squeeze at the top slow back down

Seated Cable Flyes
90x6 drop 60x6

Look good Cape. I stay away from the scale too. Hate them.

Still no show from Marcus?

We are in contact. He's away right now.

Cardio day. I love cardio no joke. 15-20 minutes rowing and another 15-20 on a cross trainer.

There must be medication you can take for that....

[Fcastle357]

Look good Cape. I stay away from the scale too. Hate them.



We are in contact. He's away right now.



There must be medication you can take for that....

Lol. We cant all be genetically gifted. Right now cardio is a must. Got done a little while ago and the high I get from it is incredible. Always liked it. For me its fun. I would do it even if there were no physical benefit in doing it. Rest tomorrow than chest and arms thurs.

[kelkel]

Lol. Right now cardio is a must. Got done a little while ago and the high I get from it is incredible. Always liked it. For me its fun. I would do it even if there were no physical benefit in doing it. Rest tomorrow than chest and arms thurs.

I've heard other people say that. One day maybe. Maybe.

[Cuz]

Chest

Hammer Decline
185x10. 225x10 405x6. Drop 225x7

Hammer Incline
225x6. 275x6 drop 225x4

Hammer Strength Wide Grip Bench
315x7 Very slow squeeze at the top slow back down

Seated Cable Flyes
90x6 drop 60x6

chest looks good

[DCI]

Tonight was back, I'm fcked that is all

[Hazard]

My back is incredibly sore today. Such a great feeling

[kelkel]

What did you do Haz?

I took last week off from quads to give my knee a break but I went so heavy on T-Bars I think I re-irritated it. Never thought about that. Fark.

[Hazard]

What did you do Haz?

I took last week off from quads to give my knee a break but I went so heavy on T-Bars I think I re-irritated it. Never thought about that. Fark.

Warmed up with pull downs

- hammer strength high grip pulls
2 workings sets x 6 reps

- dumbell rows
3 working sets x 10 rep

- D ring pull downs
1 feel
2 working with one drop set

- straight arm pull/push downs
2 working with one drop set

Not even kidding and I'm sorry for the details but it was difficult wiping after the workout lol!

[DCI]

Looks great haz and as classy as ever lol

[Hazard]

Looks great haz and as classy as ever lol

I'm a realist :-)

[DCI]

Lmao, more like a disgustinglist

[Hazard]

Lmao, more like a disgustinglist

If you can do a back workout and can wipe your ass with ease...... You need to go heavier :-) bahaha

[DCI]

Lmao, I'll know tomorrow but I can feel it building. Watching 21 Jump st here Channing tatums character reminds me of you haz lol

[Hazard]

Lmao, I'll know tomorrow but I can feel it building. Watching 21 Jump st here Channing tatums character reminds me of you haz lol

My gf would love to hear that. She's got him and I've got Sophia vergera haha

[DCI]

Lmao I wasn't saying looks wise his character lol

[Hazard]

Lmao I wasn't saying looks wise his character lol

I'm prettier :-)

[DCI]

Lmao, self praise is no praise kid

[Cuz]

just fckin raped the shit outta my hams and calves tonight. hell yeah feeling pumped, hams are so fkin weak right now they feel like spaghetti noodles.

[Hazard]

Lmao, self praise is no praise kid

Well I'm not gunna lie lol

just fckin raped the shit outta my hams and calves tonight. hell yeah feeling pumped, hams are so fkin weak right now they feel like spaghetti noodles.

Nice chad! It's a good feeling when its difficult to walk haha

[DCI]

Lol I'm not a women so lie all you like lolp

[Cuz]

Well no offense, but I like the hot blond look better lol.

im in love with that woman java. gives me motivation to train "hah-da"

[kelkel]

just fckin raped the shit outta my hams and calves tonight. hell yeah feeling pumped, hams are so fkin weak right now they feel like spaghetti noodles.

Explain!

[Cuz]

Explain!

kel you know I don't have wheels nothing like yours lol so I my "raped" will seem like a joke workout.

I started with seated calf raises. used light weight

4 sets.
concentrated on slow reps. squeezing as much as I could at the top and slow negs

3 sets standing raises on smith machine. little more weight this tme. sacrificed some form but still felt it

3 sets stiff legged deads. Really stretched. only went to 225 but it was still hard on them. very slow reps at the bottom concentrating on feel and squeeze.

2 sets leg curls 1 working and 1 set to failure. past failure actually I haeld the machine and got some forced negs. afterwards I just held the weight for as long as I could mid rep and then legs collapsed.

so it was short but intense. maybe it will work. too bad I don't have your wheels lol.

[Hazard]

kel you know I don't have wheels nothing like yours lol so I my "raped" will seem like a joke workout.

I started with seated calf raises. used light weight

4 sets.
concentrated on slow reps. squeezing as much as I could at the top and slow negs

3 sets standing raises on smith machine. little more weight this tme. sacrificed some form but still felt it

3 sets stiff legged deads. Really stretched. only went to 225 but it was still hard on them. very slow reps at the bottom concentrating on feel and squeeze.

2 sets leg curls 1 working and 1 set to failure. past failure actually I haeld the machine and got some forced negs. afterwards I just held the weight for as long as I could mid rep and then legs collapsed.

so it was short but intense. maybe it will work. too bad I don't have your wheels lol.

Everyone starts someplace. Kel wasn't born with those things. Atleast I hope not although its startin to sound like it ;-)

I'm actually building mine back up again. I have extreme pain in my knee. I've had two surgeries and have already been told ill need a replacement by 40. I've got some tricks up my sleeve but just need to concentrate on building my strength in my legs back up before I can go really hard again. Slowly but surely......

Anyways..... Keep up the good work man. If ur crippling ur legs you'll make progress

[Cuz]

Everyone starts someplace. Kel wasn't born with those things. Atleast I hope not although its startin to sound like it ;-)

I'm actually building mine back up again. I have extreme pain in my knee. I've had two surgeries and have already been told ill need a replacement by 40. I've got some tricks up my sleeve but just need to concentrate on building my strength in my legs back up before I can go really hard again. Slowly but surely......

Anyways..... Keep up the good work man. If ur crippling ur legs you'll make progress

thanks haz.

[Hazard]

Also.....


One of my good friend trained at a hardcore gym in my area. The owner is a bodybuilding coach and former competitor. After my friend was there for 6 months he took him into his office and said he'll work with him if he'll stay dedicated. This trainer had him doing legs twice a week. He said they need to be completely destroyed an they WILL recover and repair.

He did make some vast improvements ill give him that. It may not be the best coarse for everyone tho.

[Cuz]

Also.....


One of my good friend trained at a hardcore gym in my area. The owner is a bodybuilding coach and former competitor. After my friend was there for 6 months he took him into his office and said he'll work with him if he'll stay dedicated. This trainer had him doing legs twice a week. He said they need to be completely destroyed an they WILL recover and repair.

He did make some vast improvements ill give him that. It may not be the best coarse for everyone tho.

Twice? he must have split quads and hams up. I cant work my legs fully twice a week. Maybe if I was on a lot of gear but no way now I wouldn't see it happening right now. Im still a novice on leg training. hell im a novice to all of this. but im in it for awhile. As long as I can make progress im happy.

[Igifuno]

Took today off and went for to WVA with the wife and hiked a few miles and caught dinner in this little town along the way. Nice day. My little brother was visiting the past couple days and his gf and I hit the gym yesterday for chest/bis. Incredible workout. I thew up the 115's incline dbs... felt so damn good and heavy.

Legs/abs tomorrow. Looking forward to it.