**Marcus's HIT Dungeon**

[Fcastle357]

Looks good. Work toward increasing the weight on your initial working set, then add in your RP's and drops. Recruit more muscle fibers!

Will do. Just coming off and will be now for a few months but excited to see what I can do natty with this type of training. I have a feeling I wasn't near my natural potential. Next week gonna Deload as its been about six weeks. After that gonna increase my calories slowly and see what I can do. First time I'm not bummed coming off (Phs before) I feel like I have a solid plan if I'm on or off.

[Capebuffalo]

Shoulders tonight, I started this week good but by the time I got to yesterday and today I am drained now, I get like thison the 6th week of HIT training just get completely drained so take me as an example of finding your sweet spor for the amount of time training this style next week is my de load week and I'll be taking a couple of days off next week due to go on hols.

Shoulders werent great tonight just couldn't kick myself into high gear disater tbh

Shake it off. Reevaluate refocus regroup.

[Java Man]

I have. I'd like to run into her again.

Lol! details?

[Hazard]

Did chest and bi's today.... took 25mg viagra and a beta-alanine drink preworkout.

Had one nasty pump lmao

[kelkel]

Will do. Just coming off and will be now for a few months but excited to see what I can do natty with this type of training. I have a feeling I wasn't near my natural potential. Next week gonna Deload as its been about six weeks. After that gonna increase my calories slowly and see what I can do. First time I'm not bummed coming off (Phs before) I feel like I have a solid plan if I'm on or off.

Outstanding. Attitude means so much in this game, especially when matched with killer workouts.

Lol! details?

Pretty much exactly what you're thinking.

Did chest and bi's today.... took 25mg viagra and a beta-alanine drink preworkout.

Had one nasty pump lmao

I'm afraid to ask where?

[Capebuffalo]

Arms

Preacher Curl
45x10. 90x8 rp 2 135x4 rp1

Seated Incline Db Curls
50x6 rp2

Barbell Curls
95x8. 115x4 rp 0 drop 8

Straight Bar Tri Press Down
150x10. 200x8 drop. Drop. Extreme tendinitis developing in left elbow

Hammer Strength Tri MTS Extentions
60 50 40 30

[Doom44]

Arms Preacher Curl 45x10. 90x8 rp 2 135x4 rp1 Seated Incline Db Curls 50x6 rp2 Barbell Curls 95x8. 115x4 rp 0 drop 8 Straight Bar Tri Press Down 150x10. 200x8 drop. Drop. Extreme tendinitis developing in left elbow Hammer Strength Tri MTS Extentions 60 50 40 30

How you perform the hammer strength triceps MTS extension? One arm or both arms together?

[Capebuffalo]

How you perform the hammer strength triceps MTS extension? One arm or both arms together?

Together. Unless I have more time.

[Doom44]

Together. Unless I have more time.

Thanks buddy. The reason I ask is because I always do it each arm by the time. And I feel it kind of make my workout longer. Will try both arm together in my next workout.

[Igifuno]

Arms Preacher Curl 45x10. 90x8 rp 2 135x4 rp1 Seated Incline Db Curls 50x6 rp2 Barbell Curls 95x8. 115x4 rp 0 drop 8 Straight Bar Tri Press Down 150x10. 200x8 drop. Drop. Extreme tendinitis developing in left elbow Hammer Strength Tri MTS Extentions 60 50 40 30

I like the seating incline curls. Hits the back of the bicep nicely. Tendinitis is a bitch.. What do you plan on doing for it?

[Capebuffalo]

I like the seating incline curls. Hits the back of the bicep nicely. Tendinitis is a bitch.. What do you plan on doing for it?

That's a damn good question. Really I should not do anything that incorporates that motion or at least lower the weight. But that's a hard thing to do. I have the next 2 days off so ill ice it and rest it and see next week.

[Igifuno]

That's a damn good question. Really I should not do anything that incorporates that motion or at least lower the weight. But that's a hard thing to do. I have the next 2 days off so ill ice it and rest it and see next week.

I developed tendonitis in my shoulder about a year and a half ago.. it was bad. I could barely wash myself in the shower, and the gym was out of the question. I got pretty frustrated and stopped working out all together for almost six months, which was very stupid.

Tried excersising/stretching, went to the doc, tried working past the pain. The time off definitely helped, but it took a long time.

[Cuz]

Anyone heard from Marcus yet

[thisAngelBites]

Yeah, I've been wondering about Big Daddy Marcus too, and hoping he is okay.

Anyone heard from Marcus yet

[kelkel]

That's a damn good question. Really I should not do anything that incorporates that motion or at least lower the weight. But that's a hard thing to do. I have the next 2 days off so ill ice it and rest it and see next week.

Look into some DMSO gel. Amazon has it. It helps. Old school but still very effective.

[DCI]

Shake it off. Reevaluate refocus regroup.

Holidays next week need the break away fromwork and the gym. And need to let my wrist strain heal

[kelkel]

Back & Shoulders today:
(after warm-ups)

Bent over rows: One set with RP then drop. Killed it, couldn't breath when done.
Low cable rows: One set with RP then drop. Getting stronger here. Hung an extra 100lbs on the machine! Gotta grow if weight keeps coming up.
Front pull-downs: One straight set. One with double drop.
Shrugs: One set with RP then drop.

Shoulders:

Front press: One heavy with RP then double drop.
Laterals: One straight and one with double drop
Supported bent-overs: Two sets, higher reps.
Single arm dumbell upright rows: One set

Great workout today. Rows didn't bother my knee so I'm a happy man. Some random pics below for ridicule or encouragement.

[Cuz]

Back & Shoulders today:
(after warm-ups)

Bent over rows: One set with RP then drop. Killed it, couldn't breath when done.
Low cable rows: One set with RP then drop. Getting stronger here. Hung an extra 100lbs on the machine! Gotta grow if weight keeps coming up.
Front pull-downs: One straight set. One with double drop.
Shrugs: One set with RP then drop.

Shoulders:

Front press: One heavy with RP then double drop.
Laterals: One straight and one with double drop
Supported bent-overs: Two sets, higher reps.
Single arm dumbell upright rows: One set

Great workout today. Rows didn't bother my knee so I'm a happy man. Some random pics below for ridicule or encouragement.

damn. nice wide back Kel. you don't have any weak points do you? None that I can see.

[DCI]

Dam kk unreal

[Sfla80]

Shoulders tonight.

Hammer strength press
250x6 RPx2

Smith Machine Press
185x5 RPx1 (didn't get enough) drop for 2 more

Lateral Raise
35x6 then 2 half reps, dropped for 2 more

Front Raises (haven't done them in a long time)
35x6 drop 2 more

Behind Back Lateral Cables
40x6

1 set DB shurgs 85#x8

[Hazard]

Back & Shoulders today:
(after warm-ups)

Bent over rows: One set with RP then drop. Killed it, couldn't breath when done.
Low cable rows: One set with RP then drop. Getting stronger here. Hung an extra 100lbs on the machine! Gotta grow if weight keeps coming up.
Front pull-downs: One straight set. One with double drop.
Shrugs: One set with RP then drop.

Shoulders:

Front press: One heavy with RP then double drop.
Laterals: One straight and one with double drop
Supported bent-overs: Two sets, higher reps.
Single arm dumbell upright rows: One set

Great workout today. Rows didn't bother my knee so I'm a happy man. Some random pics below for ridicule or encouragement.

holy hell man..... lookin great. Your thick.... thats what i'm working towards. I see that and I see years of dedication. well done

[Fcastle357]

Now why we know why your legs are so big, they have to haul around that massive back. Nice!

[Cuz]

no training today. quads tomorrow. probably in the morning. plan on crushing them.

[Capebuffalo]

Back & Shoulders today:
(after warm-ups)

Bent over rows: One set with RP then drop. Killed it, couldn't breath when done.
Low cable rows: One set with RP then drop. Getting stronger here. Hung an extra 100lbs on the machine! Gotta grow if weight keeps coming up.
Front pull-downs: One straight set. One with double drop.
Shrugs: One set with RP then drop.

Shoulders:

Front press: One heavy with RP then double drop.
Laterals: One straight and one with double drop
Supported bent-overs: Two sets, higher reps.
Single arm dumbell upright rows: One set

Great workout today. Rows didn't bother my knee so I'm a happy man. Some random pics below for ridicule or encouragement.

Holy Hell. That's all I can say. Holy Hell.

[kelkel]

damn. nice wide back Kel. you don't have any weak points do you? None that I can see.

Been doing this too many years to allow a weak point. You know I always preach weak points first in the week and first in the work out.

Dam kk unreal

Thanks DCI

holy hell man..... lookin great. Your thick.... thats what i'm working towards. I see that and I see years of dedication. well done

Thanks Haz. You're already thick.

Now why we know why your legs are so big, they have to haul around that massive back. Nice!

One would look damn silly without the other, imho.

[Capebuffalo]

Look into some DMSO gel. Amazon has it. It helps. Old school but still very effective.

Never ever heard of but found this. I will look for some.


It is most effective on soft tissue injuries, and generally speaking, the softer the better. For a stress fracture, don’t waste your time. For tendonitis, eh, it might help a little. Joint pain (a knee or ankle, especially if there is swelling) it’s pretty effective. For a muscle pull or tear, it’s pure money. In fact, in it’s 1980s heyday, it was primarily sprinters who raved about DMSO the most, since they were the most prone to muscle tears.

You can certainly tell this stuff is unusual as soon as you apply it. The skin gets an almost instantaneous sensation of warmth after application. Care must be taken to cleanse the area being treated since any impurities on the skin can be instantly carried to the blood stream via the DMSO. Within a minute or so, a garlic-like taste in the mouth appears.

I’ve recently had a problem with some bursitis in one of my heels. There is mild swelling involved, and I have seen the DMSO pull the swelling down to almost nothing within a couple of minutes.

[Rusty11]

Some random pics below for ridicule or encouragement.

LoL. Yea, I dare someone to ridicule that piece of mass. Good god. Beyond impressive.

[kelkel]

Cape, Amazon sells it mixed with Aloe which takes the issues out of it. It's cheap, give it a go.

[MajorPectorial]

Never ever heard of but found this. I will look for some.

It is most effective on soft tissue injuries, and generally speaking, the softer the better. For a stress fracture, don't waste your time. For tendonitis, eh, it might help a little. Joint pain (a knee or ankle, especially if there is swelling) it's pretty effective. For a muscle pull or tear, it's pure money. In fact, in it's 1980s heyday, it was primarily sprinters who raved about DMSO the most, since they were the most prone to muscle tears.

You can certainly tell this stuff is unusual as soon as you apply it. The skin gets an almost instantaneous sensation of warmth after application. Care must be taken to cleanse the area being treated since any impurities on the skin can be instantly carried to the blood stream via the DMSO. Within a minute or so, a garlic-like taste in the mouth appears.

I've recently had a problem with some bursitis in one of my heels. There is mild swelling involved, and I have seen the DMSO pull the swelling down to almost nothing within a couple of minutes.

I'm so on DMSO. Always something useful in here. Cheers guys

[Capebuffalo]

Cape, Amazon sells it mixed with Aloe which takes the issues out of it. It's cheap, give it a go.

It shall be so. Oh yes. It shall.

Looking at your back shots from earlier I do have one comment... You need a bigger mirror. Lol.

[Java Man]

That's a damn good question. Really I should not do anything that incorporates that motion or at least lower the weight. But that's a hard thing to do. I have the next 2 days off so ill ice it and rest it and see next week.

I've got that problem. What really aggravates it for me is close grip benching and skull crushers. I started doing a lot of one armed stuff for triceps and try to keep the two armed movements to a minimum where there would be a lot of tension on the elbow. Seems to help.

[Java Man]

Back & Shoulders today:
(after warm-ups)

Bent over rows: One set with RP then drop. Killed it, couldn't breath when done.
Low cable rows: One set with RP then drop. Getting stronger here. Hung an extra 100lbs on the machine! Gotta grow if weight keeps coming up.
Front pull-downs: One straight set. One with double drop.
Shrugs: One set with RP then drop.

Shoulders:

Front press: One heavy with RP then double drop.
Laterals: One straight and one with double drop
Supported bent-overs: Two sets, higher reps.
Single arm dumbell upright rows: One set

Great workout today. Rows didn't bother my knee so I'm a happy man. Some random pics below for ridicule or encouragement.

gonna have to get a bigger mirror, or start taking 2 pics.

[Java Man]

Its time for an off day but my body isn't feeling like it needs one yet so I'm going to go in anyways. Not sure what I'm going to work yet. I'll figure it out when I get there

[Igifuno]

Back & Shoulders today:

Inspirational kel. Right on time - I'm fired up for tomorrow (shoulders)

[Igifuno]

Hey I just noticed you dropped your pants for your avy shot.. nice. haha

[Hazard]

Cape..... you feel the tendonitis doing skulls and close grip?

you can lighten up the weight by supersetting and it works well for me as I have relatively the same issue.

I'll take the 110lb ez bar and do a set of skull crushers.... then I immediately go into closegrip bench with the same bar. My tri's are on fire from these.....

[Igifuno]

Back/tris

after warm up (stretching/tmill)

Back:
Hammer strengh low row
45sx12 warm up
90sx10 working
135sx6 RP + 2 more

Bent over rows
80sx10 feel set
100sx6 RP + 2 more

Close grip pull down
120x10 feel set
200x1.5 lol.. not happening.. got a little ahead of myself
160x4, drop to 140x6

Straight bar pull downs for burnout

Tris
Skull crushers
80x10.. way to easy
110x6.. RP + 4 more
110x6.. RP + 2 more

Seated dips
160x10
200x6
200x6 drop to 140 and 6 more

Vbar tricep pushdowns
don't recall the weight, but went heavy for 2 sets and dropped/repped to failure

20 mins cardo. Back pumps were too much today for deadlifts..

PW shake, and 3 salmon rolls for a snack afterward

[Igifuno]

I'll take the 110lb ez bar and do a set of skull crushers.... then I immediately go into closegrip bench with the same bar. My tri's are on fire from these.....

I do the same.. did them today. Pumps were amazing.

[Cuz]

if I would lighten the weight some I probably could do this too. I watched shawn rhoden today train arms and he went light and supersetted with these. I have seen a lot of pro's going lightweight here lately.

[RipOwens]

Back & Shoulders today: (after warm-ups) Bent over rows: One set with RP then drop. Killed it, couldn't breath when done. Low cable rows: One set with RP then drop. Getting stronger here. Hung an extra 100lbs on the machine! Gotta grow if weight keeps coming up. Front pull-downs: One straight set. One with double drop. Shrugs: One set with RP then drop. Shoulders: Front press: One heavy with RP then double drop. Laterals: One straight and one with double drop Supported bent-overs: Two sets, higher reps. Single arm dumbell upright rows: One set Great workout today. Rows didn't bother my knee so I'm a happy man. Some random pics below for ridicule or encouragement. <img src="http://forums.steroid.com/attachment.php?attachmentid=145699"/><img src="http://forums.steroid.com/attachment.php?attachmentid=145700"/>

Kel do you have any preference when it comes to shrugs? Barbell? DB? Are you consistent with having shrugs in the workouts? Just curious