**Marcus's HIT Dungeon**

[Java Man]

Traps, calves, and a high rep arm pump yesterday. Nothing too exciting but felt good to work up a sweat after gorging myself the day before. Had the entire gym all to myself

[Java Man]

Where's cape? I hope he didn't overeat and wind up floating in the bathroom like a dead fish.

[Igifuno]

did deads yesterday and squats today.. I need to try not to do that again lol.

Traps, calves, and a high rep arm pump yesterday. Nothing too exciting but felt good to work up a sweat after gorging myself the day before. Had the entire gym all to myself

No crowd today either which was great...

Where's cape? I hope he didn't overeat and wind up floating in the bathroom like a dead fish.

I bet he got a buck and has been busy gutting/cleaning, etc.

[almostgone]

did deads yesterday and squats today.. I need to try not to do that again lol.

Ouch......ow....ow....ow. It's impressive that your legs would respond.

[DCI]

How you survive doing then together, brave to do both. I wouldn't even hazard that lol

[Igifuno]

Ouch......ow....ow....ow. It's impressive that your legs would respond.

back pumps were insane.. I was in there for well over an hour. Way too long but had to take long breaks between sets due to the pain. Fun stuff haha..

[Igifuno]

How you survive doing then together, brave to do both. I wouldn't even hazard that lol

Well yesterday was deads, and today was legs and I decided to do squats. Skipped legs a couple days ago due to some pip i was having in my right leg, so it ended up falling on the day after back.

Does anyone alternate between deads and squats each week? What I mean is, if you do squats one day, are you skipping deads that week and the next week to deads, and skip squats?

[kelkel]

Does anyone alternate between deads and squats each week? What I mean is, if you do squats one day, are you skipping deads that week and the next week to deads, and skip squats?

I used to do that exact thing. Just think about all the stress on your lower back, quads, hams, glutes. The week I did deads I'd still squat but it would not be the primary exercise, thus keeping the weight down a bit.

[Igifuno]

I used to do that exact thing. Just think about all the stress on your lower back, quads, hams, glutes. The week I did deads I'd still squat but it would not be the primary exercise, thus keeping the weight down a bit.

Interesting concept. I think I will be alternating going forward.

Love the avy kel..

[Cuz]

Where's cape? I hope he didn't overeat and wind up floating in the bathroom like a dead fish.

ye he has been pretty quiet lately...

[Cuz]

Interesting concept. I think I will be alternating going forward.

Love the avy kel..

Bro you're looking enourmous in that avi yourself

[kelkel]

Bro you're looking enourmous in that avi yourself

You both are.

[DCI]

Well yesterday was deads, and today was legs and I decided to do squats. Skipped legs a couple days ago due to some pip i was having in my right leg, so it ended up falling on the day after back.

Does anyone alternate between deads and squats each week? What I mean is, if you do squats one day, are you skipping deads that week and the next week to deads, and skip squats?

Sometimes I will alternate but normally its one heavy then light. Lets say do heavy deads this week I'd do lightish squats depending on the days I do whichever exercise first then vice versa

[Cuz]

You both are.

Thanks Kel, keep handing out that free motivation lol

[Igifuno]

Sometimes I will alternate but normally its one heavy then light. Lets say do heavy deads this week I'd do lightish squats depending on the days I do whichever exercise first then vice versa

Right, thats exactly what kel was saying. I'm definitely going to give that a go.. I must have looked like an old man walking around the gym today

[Cuz]

Well hell....lets go train bis and tris.....should be interesting since I feel like chit haha

[marcus300]

Maybe we can get BG to tag along..... If he isn't scurred ;-)

BG will want to bench and there isn't a chance I will be benching ever again

[marcus300]

I'm not really sure how to answer this, but Marcus, if you're ever looking for another line of work - you could try online porn!!
Thanks; I'm SURE you'd be very motivating.

Those were the days, now that takes me back

[DCI]

Right, thats exactly what kel was saying. I'm definitely going to give that a go.. I must have looked like an old man walking around the gym today

Lol, I did legs weds only really repaired yesterday so I know what its like to be walkibg like an old man lol. I was wobbling for most of the week lol

[kronik420]

I much prefer doing super sets that allow me no more than 12 reps in total over the two movements. An example would be you go all out and to failure and reach 6 reps on the close grip bench press then go straight into skull crushers for another 6 reps. A traditional super set will go beyond the total 12 rep range but this usually causes less muscle growth than a 6-12 rep range. The higher the rep range will bring into play muscle endurance rather than muscle size. Don't forget specific rep ranges causes unique adaptations within the muscle and the rep range that is most conductive for muscle size is somewhere between 6-12 reps. There is nothing wrong with implementing a higher rep range now and again for a change and to shock the muscle but I always tend to fit my rep ranges int between 6-12 were those tough fibers are recruited and also the ones what grow the biggest and thickest.

going to add in a few super sets in this week, i like the idea of the close grip bench followed by skull crushers, or maybe vice versa... heavy, 4-5 reps each set

do you guys plan each workout? or just go with what you feel like doing at the time? i guess sometimes it would depend how busy the gym is and what equipment is available at the time... unless you have a gym in your basement or..

[Igifuno]

I usually have a general idea what I want to do, but never plan ahead for the whole session. There are many different options and, as you pointed out, equipment may not be available when you want it.

[sawyer86]

Well yesterday was deads, and today was legs and I decided to do squats. Skipped legs a couple days ago due to some pip i was having in my right leg, so it ended up falling on the day after back.

Does anyone alternate between deads and squats each week? What I mean is, if you do squats one day, are you skipping deads that week and the next week to deads, and skip squats?

I just try to leave a few days between back and legs so im recovered enough.

[Cuz]

Happy sunday morning. I think ill take a rest day. Had a decent arm workout last night. Nice pump. ..just not quite as big but still lookin alright. Strength wasn't off too much in either group although I did feel a little weaker in the biceps.

Not real happy since my damn football team lost but oh well. Training is all that matters now....aside from a few demons im fighting. Plan on doing chest next. I'm dropping weight amd focusing on pushing with ny chest and not my deltoids and triceps.....chest has got to come up.

[Igifuno]

Sounds like you have your head on right chad. Good plan of attack as you move forward into the next chapter.

As for the demons, stay close to us here for support. Many of us battle with them as well.

[marcus300]

Back today

wide grip pulldowns
close grip pulldowns
BB bent over rowing
Low pulley rowing
Deadlifts to just below the knee

All done with RP, total reps were hitting around the 1--12 mark

Back is blown to bits

[Mp859]

Back today

wide grip pulldowns
close grip pulldowns
BB bent over rowing
Low pulley rowing
Deadlifts to just below the knee

All done with RP, total reps were hitting around the 1--12 mark

Back is blown to bits

Your a beast Marcus.

You do your bb rows underhand?
And with your RPs do you completely rack the weight?

[marcus300]

Your a beast Marcus.

You do your bb rows underhand?
And with your RPs do you completely rack the weight?

No I don't use underhand for some reason it pulls on my bicep more so I use over hand and I seem to be able to isolate my back more.

Yes I rack the BB when doing RP with rows.

Missed out hypers today and did deads light instead.

[Mp859]

No I don't use underhand for some reason it pulls on my bicep more so I use over hand and I seem to be able to isolate my back more.

Yes I rack the BB when doing RP with rows.

Missed out hypers today and did deads light instead.

So you use straps when heavy?

I finished with deads yesterday and it blew my back up

I need to post in here next week and get some critiques

Keep bein a monster in there Marcus

[Fcastle357]

Hey guys just checking in. Finished my third week of pct. Feel good but that drive to jump on is already back. It's hard to be off and watch others be on. I won't cycle again until march most likely. The drive to lift is as strong as ever but when you don't have those androgens flowing through you it's a mental fvck fest. I know how to eat and lift to grow but it's just not the same. Slow and steady sucks but in the long term for me and my goals it's ok. Every one here is looking good except for that picture of kels leg. For some reason it makes me hungry.....looks like a wild animal...... and that's a compliment. Always inspiring in here.

[marcus300]

So you use straps when heavy?

I finished with deads yesterday and it blew my back up

I need to post in here next week and get some critiques

Keep bein a monster in there Marcus

I always use straps, I lift heavy on back so I need them.

I don't do deads often due to my lower back problems so deads are done light.

[marcus300]

Hey guys just checking in. Finished my third week of pct. Feel good but that drive to jump on is already back. It's hard to be off and watch others be on. I won't cycle again until march most likely. The drive to lift is as strong as ever but when you don't have those androgens flowing through you it's a mental fvck fest. I know how to eat and lift to grow but it's just not the same. Slow and steady sucks but in the long term for me and my goals it's ok. Every one here is looking good except for that picture of kels leg. For some reason it makes me hungry.....looks like a wild animal...... and that's a compliment. Always inspiring in here.

The drive to go back on cycle lol its horrible isn't it. The old devil and angel chatting away on your shoulders drives us insane

[Cuz]

Hey guys just checking in. Finished my third week of pct. Feel good but that drive to jump on is already back. It's hard to be off and watch others be on. I won't cycle again until march most likely. The drive to lift is as strong as ever but when you don't have those androgens flowing through you it's a mental fvck fest. I know how to eat and lift to grow but it's just not the same. Slow and steady sucks but in the long term for me and my goals it's ok. Every one here is looking good except for that picture of kels leg. For some reason it makes me hungry.....looks like a wild animal...... and that's a compliment. Always inspiring in here.

I know what you mean bro believe me....ITS NOT THE SAME lol but its well worth the wait. We gonna make it.

[Fcastle357]

The drive to go back on cycle lol its horrible isn't it. The old devil and angel chatting away on your shoulders drives us insane

I know what you mean bro believe me....ITS NOT THE SAME lol but its well worth the wait. We gonna make it.

It's awful. Planning out my next cycle three times a day..... Justifying an earlier start date six times a day. Telling myself I'm getting weaker and smaller while everyone else is becoming a monster. Ahhhghhggghh

[Cuz]

Back today

wide grip pulldowns
close grip pulldowns
BB bent over rowing
Low pulley rowing
Deadlifts to just below the knee

All done with RP, total reps were hitting around the 1--12 mark

Back is blown to bits

Marcus when you do your pulldowns...do you go as heavy as you can and just try to move as much weight as possible and not worry about form or do you concentrate on squeeze/form and lighten the weight a bit.

Also, on your grip, where do you place hands on the bar. As far wide out as possible? Or do you switch it up from time to time?
Thanks

[marcus300]

Marcus when you do your pulldowns...do you go as heavy as you can and just try to move as much weight as possible and not worry about form or do you concentrate on squeeze/form and lighten the weight a bit.

Also, on your grip, where do you place hands on the bar. As far wide out as possible? Or do you switch it up from time to time?
Thanks

I always keep good strict form with pulldowns and try and crunch my back up on the contraction, I go as heavy as possible without transferring the stimulation onto my biceps or lower back swinging the weight down.

Hand spacing is normally just over shoulder width but as strange as it sounds close grip is far better than wide grip for width development, the stretch is greater of the two points of the lats and contraction is better with close grip. I switch it up often and change many hand placing because the back is huge and many different muscles so a variation is needed for full back development IMHO

[Cuz]

I always keep good strict form with pulldowns and try and crunch my back up on the contraction, I go as heavy as possible without transferring the stimulation onto my biceps or lower back swinging the weight down.

Hand spacing is normally just over shoulder width but as strange as it sounds close grip is far better than wide grip for width development, the stretch is greater of the two points of the lats and contraction is better with close grip. I switch it up often and change many hand placing because the back is huge and many different muscles so a variation is needed for full back development IMHO

Wow thanks...I never knew this about grip placement. I always go as wide as I can but now I think I'm going to change that up a bit

[marcus300]

Wow thanks...I never knew this about grip placement. I always go as wide as I can but now I think I'm going to change that up a bit

Check out this video at 7:28 and dorian will explain what ive just told you that close grip will hit the lats better with pulldowns or pull ups

[marcus300]

Once I did nothing but close grip for pull downs for around 3 months but a mixture of both is good to go

[Igifuno]

Hey guys just checking in. Finished my third week of pct. Feel good but that drive to jump on is already back. It's hard to be off and watch others be on. I won't cycle again until march most likely. The drive to lift is as strong as ever but when you don't have those androgens flowing through you it's a mental fvck fest. I know how to eat and lift to grow but it's just not the same. Slow and steady sucks but in the long term for me and my goals it's ok. Every one here is looking good except for that picture of kels leg. For some reason it makes me hungry.....looks like a wild animal...... and that's a compliment. Always inspiring in here.

Stay focused on the positive, and keep in mind that you're just priming yourself, and setting yourself up for explosive success when its time to go again. March will be here before you know it

[BG]

BG will want to bench and there isn't a chance I will be benching ever again

Come on we will load you up on NPP and you'll be fine !!!