**Marcus's HIT Dungeon**

[thunderthor70]

I will.We got maried in 2010 and she hired a trainer to get in shape. He taught her alot about nutrition wich helped her tremendously then she started lifting with Me and has skyrocketed! Lifting together is our passion now!

[Igifuno]

<img src="http://forums.steroid.com/attachment.php?attachmentid=146170"/> I think it worked this time

Wow.. Impressive!!!

[Capebuffalo]

Legs went pretty decent. Meaning the knee was not horrible. I stayed a plate or so lighter on compounds and went real slow and kept the reps up today:

Extensions: Two straight sets

Leg Press: Two sets with RP on last.

Squats: One set, no RP or Drop. Got a handful of reps into the set and considered racking it and adding a plate but thought I better stay smart and not push my knee. So, ended up doing 18 reps or so (still a heavy weight) and racked it. Sat down for a minute and it was really hard to not do another quick set but decided to err on the side of caution.

Seated leg curls: Two sets. Double drop on last
Calves: Usual stuff.

Here's a pic of my vertical press in my basement as well as a couple leg shots for ridicule:

Attachment 146167Attachment 146168Attachment 146169

Warning. Objects in pictures are larger than they appear.

[Fcastle357]

<img src="http://forums.steroid.com/attachment.php?attachmentid=146170"/> I think it worked this time

Looks like a lot of hard work in that picture. Welcome to the diary

[thunderthor70]

legs tonight. feel free to critisize!

leg ext: 2 feel sets
1 working set- 250 (stack) 5 reps + 2 forced
drop 240 1 rep + 1 forced
drop 230 1 forced
hack squat: 2 feel sets
1 working set- 360 9 reps + 2 forced

leg press: 1 feel set
1 working set- 765 9 reps + 2 forced

leg curl: 1 feel set
1 working set 120 7 reps +1 forced
drop- 110 2reps + 1 forced
drop 100 1 forced

50 minutes in the door, stretched, lifted and out the door. Some guys had longer conversations!

[Cuz]

just checking in. Looking at all the posts. Wow this thread is moving today. What are you training today? Its rest day for me.

[Cuz]

Hammer Decline
315x8 405x6 drop 315x3

Hammer Incline
315x4 drop 225x6
275 x5. 225 x7

Db Incline Flyes
60x8.75

Attachment 146096Attachment 146097

That's some nice inner chest thickness you got goin on there. I could use some more of that density in mine.

[Hazard]

That's some nice inner chest thickness you got goin on there. I could use some more of that density in mine.

U and me both

[Igifuno]

legs tonight. feel free to critisize!

leg ext: 2 feel sets
1 working set- 250 (stack) 5 reps + 2 forced
drop 240 1 rep + 1 forced
drop 230 1 forced
hack squat: 2 feel sets
1 working set- 360 9 reps + 2 forced

leg press: 1 feel set
1 working set- 765 9 reps + 2 forced

leg curl: 1 feel set
1 working set 120 7 reps +1 forced
drop- 110 2reps + 1 forced
drop 100 1 forced

50 minutes in the door, stretched, lifted and out the door. Some guys had longer conversations!

very nice - i like it a lot. Nice and intense, heavy weight and reps (including forced) stay within the suggested rep range - in and out. Nice job thunderthor.

[kelkel]

I want a "younger guy"

Fixed!

[thunderthor70]

These are some recent pics. I've never trained my legs with the consistency or aggresion I needed to until about 9 months ago when I started reading this thread. I allways used my height as an excuse to be content with less than stellar leg development. Not any more! thanks to Markus, Kell and every one else here I am finally seeing progress with my legs and actually look forward to killing them!

[RipOwens]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

My legs need the most work but I'd love a bigger chest ...

[Cuz]

These are some recent pics. I've never trained my legs with the consistency or aggresion I needed to until about 9 months ago when I started reading this thread. I allways used my height as an excuse to be content with less than stellar leg development. Not any more! thanks to Markus, Kell and every one else here I am finally seeing progress with my legs and actually look forward to killing them!

reminds me of Dennis WOlf. Massive man!

[Igifuno]

These are some recent pics. I've never trained my legs with the consistency or aggresion I needed to until about 9 months ago when I started reading this thread. I allways used my height as an excuse to be content with less than stellar leg development. Not any more! thanks to Markus, Kell and every one else here I am finally seeing progress with my legs and actually look forward to killing them!

Solid thunder!! You're going to fit in well around here.

[kelkel]

These are some recent pics. I've never trained my legs with the consistency or aggresion I needed to until about 9 months ago when I started reading this thread. I allways used my height as an excuse to be content with less than stellar leg development. Not any more! thanks to Markus, Kell and every one else here I am finally seeing progress with my legs and actually look forward to killing them!

Nice thickness and width there thunder! Remember, if legs are a weaker point train them first in the week. And hit calves FIRST on leg day, not last. Prioritize.

[thunderthor70]

thanks Ig. I think I have this style of traning nailed down but can never be to sure. At 43 three I'm still learning this game when I allready thought I knew it all lilike an ignorant SOB!

[thunderthor70]

Thanks Kell. I'm trying to post a front shot but had my computer worked on a while ago and it is gining me fits! Should have just got a new one.

[thunderthor70]

But about 80 lbs lighter at this bodyfat % ! Thanks for the copliment though

[thunderthor70]

thanks! Thought I might. Can't wait for the tramp stamp coments! I did get that before they were called tramp stamps! My wife calls me her bitch some times!

[bikeral]

OK first question...
Just to be sure I'm getting this right.

Last night did Delts
Hammer shoulder press
Couple warmups sets 90lbs then 180lbs and streching
Then a "feeler" set at 270lbs (a weight I can do 10-12 reps) I only did 6 reps of feeler
Working set 340lbs to failure then drop to 270/failure 230/fail 180/fail

It felt great and I was through my workout faster than usual since I was not doing typical 3-4 working sets

Tonight did similar on back
Hammer plate loaded row
270lbs warmup strech
360 feeler set 5-6 reps
450 working set drop 360/fail 270/fail

[thunderthor70]

Finally got this to dowload! my legs are finally coming along! Fortunately my calves have never been a problem

[Java Man]

I want to be a "younger guy"

That's one of my long term goals! Honestly, we are getting younger in a sense. I look and feel better at 43 than I did at 33. I bet everybody in here can say the same. Just plug later number vs earlier number in accordingly.

[Cuz]

Finally got this to dowload! my legs are finally coming along! Fortunately my calves have never been a problem

im jealous

[Fcastle357]

That's one of my long term goals! Honestly, we are getting younger in a sense. I look and feel better at 43 than I did at 33. I bet everybody in here can say the same. Just plug later number vs earlier number in accordingly.

X2 java at 34 I feel a thousand times better then at 24. Of coarse I weighed 155.....

[Java Man]

I've been clear the last couple of weeks....BACK

Same. I posted some back shots recently but they were horrible. No contrast, looks all flat with no definition. It's not as.bad as.that I swear lol. Scouts honor. It does need work though. Focal point next 6 months: back and legs.

[Capebuffalo]

Finally got this to dowload! my legs are finally coming along! Fortunately my calves have never been a problem

I may have missed if you already gave. But what are your stats?
Another bigun....

[Java Man]

Legs went pretty decent. Meaning the knee was not horrible. I stayed a plate or so lighter on compounds and went real slow and kept the reps up today:

Extensions: Two straight sets

Leg Press: Two sets with RP on last.

Squats: One set, no RP or Drop. Got a handful of reps into the set and considered racking it and adding a plate but thought I better stay smart and not push my knee. So, ended up doing 18 reps or so (still a heavy weight) and racked it. Sat down for a minute and it was really hard to not do another quick set but decided to err on the side of caution.

Seated leg curls: Two sets. Double drop on last
Calves: Usual stuff.

Here's a pic of my vertical press in my basement as well as a couple leg shots for ridicule:

Attachment 146167Attachment 146168Attachment 146169

Those vertical presses I love. Just feels like a completely natural movement, like 'this is what legs are for'. My gym doesn't have one

Legs look great. Something to inspire.

[thunderthor70]

Thanks cape! 6'1" 243 am - 248 pm. Bodyfat mid to high teens? Not as dense as you have been looking lately!

[Java Man]

Attachment 146170 I think it worked this time

That is so cool quite an achievement. Congrats to her and to you as I'm.sure you played a part on the journey.

I read your intro. Sounds inspiring. I'm not a forum person either but this place seemed worthwhile so I joined too. Look forward to seeing you around and welcome.

[Giggle]

WoW - she's great!
Do you think she'd start posting here? It would be great to have her insight as well as yours!

Attachment 146170 I think it worked this time

[Java Man]

OK first question...
Just to be sure I'm getting this right.

Last night did Delts
Hammer shoulder press
Couple warmups sets 90lbs then 180lbs and streching
Then a "feeler" set at 270lbs (a weight I can do 10-12 reps) I only did 6 reps of feeler
Working set 340lbs to failure then drop to 270/failure 230/fail 180/fail

It felt great and I was through my workout faster than usual since I was not doing typical 3-4 working sets

Tonight did similar on back
Hammer plate loaded row
270lbs warmup strech
360 feeler set 5-6 reps
450 working set drop 360/fail 270/fail

Cool isn't it? Looks right to me. Balls out, total failure and beyond in one set. That's the goal in a nutshell.

[AD]

hey, everyone.
instead of Marcus' Diary, who thinks we should change the title to Marcus' Dungeon? lol

[Igifuno]

thanks Ig. I think I have this style of traning nailed down but can never be to sure. At 43 three I'm still learning this game when I allready thought I knew it all lilike an ignorant SOB!

It can be frustrating to think about all the time in the past put into this and realizing that it wasn't as effectie as is should have been, but better late then never. We're all still in there and will continue to push eachother and extend our youth!

[Java Man]

This thread is getting hard to keep up with. I feel like I'm several days behind my reading after being away for only about a day. :/

[Capebuffalo]

Thanks cape! 6'1" 243 am - 248 pm. Bodyfat mid to high teens? Not as dense as you have been looking lately!

Mind if I ask how old? Nice numbers at any age. Keep it up. It's working. Cycle experience?

Edit. Did I just see you're 43?

[Cuz]

It can be frustrating to think about all the time in the past put into this and realizing that it wasn't as effectie as is should have been, but better late then never. We're all still in there and will continue to push eachother and extend our youth!

Every time I go to the gym there is someone in there just casually moving a weight. Not even a strain...and they wonder why the don't change. Don't get me wrong, Diet is a major role in tissue growth but if you don't optimize your training you will never look like you even lift weights....

[AD]

Thanks cape! 6'1" 243 am - 248 pm. Bodyfat mid to high teens? Not as dense as you have been looking lately!

welcome!

[thunderthor70]

Thanks Java! Everyone here have made me feel welcome! It is definately a team effort! She trains with me and before her last show i designed her diet, taned her and was her back stage coach! She has inpired me in so many ways and has re-ignited my pasion for this hobby! She is also had non hodgkins lymphoma and survived aand beat that in 2009! I also had bladder cancer in 2011 and caught it early enough to have had no complications since! We feel very lucky to say the least!

[Igifuno]

OK first question...
Just to be sure I'm getting this right.

Last night did Delts
Hammer shoulder press
Couple warmups sets 90lbs then 180lbs and streching
Then a "feeler" set at 270lbs (a weight I can do 10-12 reps) I only did 6 reps of feeler
Working set 340lbs to failure then drop to 270/failure 230/fail 180/fail
It felt great and I was through my workout faster than usual since I was not doing typical 3-4 working sets

Tonight did similar on back
Hammer plate loaded row
270lbs warmup strech
360 feeler set 5-6 reps
450 working set drop 360/fail 270/fail

nice biker.. question on the bold areas. How many reps is that in total including your drop sets? You'll want to stay within 12 reps total, and if you're exceeding that rep range, you may want to drop less weight..

[AD]

Thanks Java! Everyone here have made me feel welcome! It is definately a team effort! She trains with me and before her last show i designed her diet, taned her and was her back stage coach! She has inpired me in so many ways and has re-ignited my pasion for this hobby! She is also had non hodgkins lymphoma and survived aand beat that in 2009! I also had bladder cancer in 2011 and caught it early enough to have had no complications since! We feel very lucky to say the least!

bloody hell! the champion couple! well done!