**Marcus's HIT Dungeon**

[Java Man]

Following the back shot trends lol..... Here's one. Once I start leaning up this feb ill take another to compare. Concentrating on growth for now :-)

You've got the diamond traps I'm after. My next cycle is going to be focused on back development. Nice work haz.

[Rusty11]

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.....

Nice. I did these today. I did 3 supersets like this. Really felt good/hurt like hell. It was great to change things up. I'm gonna do this for a while. I really had no idea and should have asked this yesterday. So...do you do just do the one superset or more? How many tri exercises do you do? I'm doing 3. Thanks. Nice traps, Haz.

[Hazard]

Big traps haz, were you flexing them or was that relaxed?, I think you need a bigger mirror also. I just put my phone on 10sec timer and pose lol

Unflexed..... Just holding my arm up to take the shot

[Cuz]

Unflexed..... Just holding my arm up to take the shot

damn your traps are huge

[Cuz]

Haz show us the lat spread and back double.

[Hazard]

Tuesday when I'm back at the gym with a big mirror. I'm all showered now lol

[Hazard]

Thickness is my issue. My lats are decently wide but I need that thickness. That's what I've been concentrating on when doing back.

[Cuz]

Thickness is my issue. My lats are decently wide but I need that thickness. That's what I've been concentrating on when doing back.

lol, your 260 and complaining about thickness...damn man. How are you going about it? You have a hard time doing rack pulls with your sciatic don't you?

[Hazard]

lol, your 260 and complaining about thickness...damn man. How are you going about it? You have a hard time doing rack pulls with your sciatic don't you?

Yep..... deads feel fvcking great till the second set and then I can hardly walk lol. The pump in my back feels so good tho. I'm going to keep trying those rack deads on and off. When I get a twinge i'll stop.

My delts make me look wide.... my tri's stick out from the front and make me look wide. From the side you notice my arms more than anything. My chest is actually building now thanks to my new routine but my back still lacks thickness. I'm hitting it as hard as I can from now until february and that'll be truth time. My sister is getting married in the beginning of june so i'm going to run a "mock show" cut and i'm setting memorial day weekend as my mock show date.

Once I trim down i'll be able to see those details in my back and see where i'm at.

[Igifuno]

Following the back shot trends lol..... Here's one. Once I start leaning up this feb ill take another to compare. Concentrating on growth for now :-)

Sick..

[kelkel]

Following the back shot trends lol..... Here's one. Once I start leaning up this feb ill take another to compare. Concentrating on growth for now :-)

Very nice. Fully developed!

[Java Man]

Bad Pic they really don't look this bad when viewed directly instead of through 2 mirrors, but they arent' that great to begin with lol. Work in progress, as we all are!
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[Java Man]

Later I'll photoshop a "Kels Veins" layer on them hehe.

[Fcastle357]

Later I'll photoshop a "Kels Veins" layer on them hehe.

Lol that would make a great app. "Kels veins" keep crushing java you'll get there.

[Igifuno]

Morning gents.. what's everyone hitting today? Day off for me..

Java you've got a base to work with there.. time for the next phase.

[Fcastle357]

Morning gents.. what's everyone hitting today? Day off for me..

Java you've got a base to work with there.. time for the next phase.

Morning Igi off day here to.

[Cuz]

ARMS! they will be 19" before I walk out of the gym today.

[Igifuno]

Yup.. eat up and rest. Watch football; maybe thrown a cheat meal in there.. I'm thinking sweet italian sausage sandwiches.. perhaps several lol.

Contimplated going this morning but decided rest would be better today.

[Cuz]

Bad Pic they really don't look this bad when viewed directly instead of through 2 mirrors, but they arent' that great to begin with lol. Work in progress, as we all are!
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I know what you mean with mirrors man. My calves suck anyway mirror or not. But that's part of being tall I guess. Keep at it, do you hit them twice a week?

[Cuz]

Yup.. eat up and rest. Watch football; maybe thrown a cheat meal in there.. I'm thinking sweet italian sausage sandwiches.. perhaps several lol.

Contimplated going this morning but decided rest would be better today.

I know what u mean ig, be careful with those cheat meals though.

[Igifuno]

ARMS! they will be 19" before I walk out of the gym today.

YES.. blow 'em up brutha.

[Igifuno]

I know what u mean ig, be careful with those cheat meals though.

Damn you voice of reason!!

[Cuz]

YES.. blow 'em up brutha.

I love that picture of Arnold.

[Rusty11]

ARMS! they will be 19" before I walk out of the gym today.

Pics or it didn't happen

[Cuz]

Pics or it didn't happen

you got it buddy

fvck, I just measured them cold and I have already lost 1/4 inch on them since I have came off gear.....wont be 19 but ill get within range. Dang that makes me hate the tape measurer.

[Fcastle357]

ARMS! they will be 19" before I walk out of the gym today.

Good mindset... Destroy it!

[Sfla80]

Arms today great workout

tris

Close grip smith
215x6 RPx 2 dropped x 4

Straight set of
Incline skulls
85x7
Db over head
85#x5 dropped x 3

Straight set of
Rope pull downs
120x6 RPx2
One arm reverse pull downs
50x6 dropped x 2

Bi's

Straight sets
Straight bar (smaller bar)
25's each side x6 RP x 3
Hammers
40x 5 dropped x2

Incline curls
35#x6 dropped x3

Cable high curls
70x5 dropped x 4

[Cuz]

Arms today great workout

tris

Close grip smith
215x6 RPx 2 dropped x 4

Straight set of
Incline skulls
85x7
Db over head
85#x5 dropped x 3

Straight set of
Rope pull downs
120x6 RPx2
One arm reverse pull downs
50x6 dropped x 2

Bi's

Straight sets
Straight bar (smaller bar)
25's each side x6 RP x 3
Hammers
40x 5 dropped x2

Incline curls
35#x6 dropped x3

Cable high curls
70x5 dropped x 4

I like it. Think im gonna try some incline skulls today instead of the traditional flat.

[Sfla80]

I like it. Think im gonna try some incline skulls today instead of the traditional flat.

I love the incline skulls. Give it a go...never hurts.

Saw someone doing incline close grip thw other day to. But dont think I will try those.

[Igifuno]

sfla nice workout - how long were you in there for?

[kelkel]

I like it. Think im gonna try some incline skulls today instead of the traditional flat.

Nice change of pace. Gives your elbows a break.

[Hazard]

Slight decline on close grip bench hits the tris really well too

[Cuz]

Nice change of pace. Gives your elbows a break.

well then I definitely need it Kel thanks. I have all but destroyed my left elbow hehe

[Fcastle357]

Damn you guys are making me gym hungry.

[Hazard]

I'm DYING to hit the gym......

[Sfla80]

sfla nice workout - how long were you in there for?

35 mins...had the fiancé doing cardio. So had her time it...she did 3miles in 35. We finished exact same time...short and intense!

[Igifuno]

I'm DYING to hit the gym......

I would love to as well, but I'm dedicating the day to eating and resting.

Just went out and bought some lean pork chops and a full rack of pork ribs and chicken sausage (sorry chad, but chicken sausage is a good compromise, don't you think?) and have some fish and ground turkey thawing. Gonna stay full today.

[Igifuno]

35 mins...had the fiancé doing cardio. So had her time it...she did 3miles in 35. We finished exact same time...short and intense!

Sweet man.. I've been working on shortening my workouts as well. It's working but last week back and shoulder pumps slowed me down a bit.

[marcus300]

I'm back and bigger than ever


will update on why ive not been around soon guys

[Rusty11]

Man, I was beginning to scan the obituaries. Glad you're alive and well.