**Marcus's HIT Dungeon**

[kelkel]

I think he means this, kel. My current gym is the first one I've been with this piece of equipment. No support for the chest. The platform is angled too so it stresses the lats perfectly. I love it! Its designed to simulate a barbell v row like you described and does a good job of it imo.
Attachment 147950

Ahh, ok. Nice. Just remember you'll never need the amount of stretch they allow with the elevated foot pads. Form is critical on this movement to avoid injury.

[Cuz]

If you stay focused you'll be a monster. If I recall you once said when I asked how long you've been lifting "you wouldn't believe me if I told you". I took that to mean les than 5 years. maybe I'm wrong but given that youre not that old I'm probably close? Monster!

Thank u my friend. In my early years I built a solid base I stopped training for around six years. I began training again october 2012 until present. I was literally a walkimg stick man at my height of 6 2 when i joined the gym again. I remember seeing a couple a guys in there that saturday and was blown away by how huge i thought they looked...now ive built my physique and they don't impress me no more lol. So I've done ok I think since then. It has came back quick but it seems slow tho. Monster would be great

[thunderthor70]

When I can get 6 or 7 clean reps our of a working weight before having to do rp or drops or forced etc. I increase the weight a small amount until I can only do 3 or 4 full, clean reps. With rp and drops that usually leaves me at under 12 total and has kept my weights increasing steadily since I began training this way. I'm curious to see what marcus says about this, too.

This is exactly the way I do it also Java.

[thunderthor70]

Just hit chest and tri's. D bol has kicked in, pumps are amazing and strength is starting to go up. The great thing is I hadn't lost much strength from my last cycle and actually still made progress with my legs. Can't wait for the test and deca to kick in. The wife isn't so excited for the test to kick in. She knows I won't leave her alone
The wife started geting strict with her diet 2 weeks ago and has lost a few lbs. Going to se where she is Monday and adjust from there. She is looking to do a show may 10, her first show since earning her pro card. I will post some pics as soon as she feels a little more comfortable with her body fat %

[Sfla80]

When I can get 6 or 7 clean reps our of a working weight before having to do rp or drops or forced etc. I increase the weight a small amount until I can only do 3 or 4 full, clean reps. With rp and drops that usually leaves me at under 12 total and has kept my weights increasing steadily since I began training this way. I'm curious to see what marcus says about this, too.

Thanks java...ill try this

[Igifuno]

Nice Thor. Lots to look forward to.

When did you start your cycle Thor?

[thunderthor70]

Nice Thor. Lots to look forward to.

When did you start your cycle Thor?

Thanks Igi, a week ago Thursday

[Dpyle]

Just finished a huge session! Went in to hit legs and make up for skipping them yesterday, but felt so damned good I went right in to my delt and arm routine that should have been today.

Legs:

Seated extensions: 3 warmup sets, 1 working set with 2 drops

Leg press: 1 warmup, 2 working sets to failure

Squats: 1 warmup, 2 working to failure at 12 and 8 reps

Standing leg curls: 2 feel sets, 1 working to failure

Lying leg curls 1 feel set, 1 working with 2 drops

Shoulders and arms:

Cable press: 2 warm ups 2 working sets 1 to positive failure and second with 3 drops

Standing side raises: 2 feel sets, 1 working with 2 drops

Seated side raises: 2 working sets with RP

Biceps:

Incline machine curls: 2 warmups, 2 working sets with forced reps and slow negatives

Machine preacher curls: 2 working sets with 2 drops each set

Triceps:

Over head cable extensions: 2 warmups, 2 working with 3 drops each set

Reverse grip cable push downs: 2 working sets with 3 drops each.

[Igifuno]

Thanks Igi, a week ago Thursday

Just a week an a couple days for the dbol to take effect. Nice. Looking forward to progress pics from throughout the cycle

[Igifuno]

Hell of a session DP. How long were you in there for?

[thunderthor70]

Just finished a huge session! Went in to hit legs and make up for skipping them yesterday, but felt so damned good I went right in to my delt and arm routine that should have been today.

Legs:

Seated extensions: 3 warmup sets, 1 working set with 2 drops

Leg press: 1 warmup, 2 working sets to failure

Squats: 1 warmup, 2 working to failure at 12 and 8 reps

Standing leg curls: 2 feel sets, 1 working to failure

Lying leg curls 1 feel set, 1 working with 2 drops

Shoulders and arms:

Cable press: 2 warm ups 2 working sets 1 to positive failure and second with 3 drops

Standing side raises: 2 feel sets, 1 working with 2 drops

Seated side raises: 2 working sets with RP

Biceps:

Incline machine curls: 2 warmups, 2 working sets with forced reps and slow negatives

Machine preacher curls: 2 working sets with 2 drops each set

Triceps:

Over head cable extensions: 2 warmups, 2 working with 3 drops each set

Reverse grip cable push downs: 2 working sets with 3 drops each.

You must have looked like a mad man in there Dp!!! Way to go

[Dpyle]

Hell of a session DP. How long were you in there for?

Short and super intense man. Knocked all out in about an hour 30, maybe a bit longer but not much.

[Igifuno]

[QUOTE="Dpyle"] Short and super intense man. Knocked all out in about an hour 30, maybe a bit longer but not much.[/QUOTE

You're an animal! I know typical sessions are shorter, but also know how it feels to just want to keep going!!

[Dpyle]

I always wanna keep going, but I'm good about keeping it under control. Today I had no option. I've decided there will be no more missed workouts, that's what eventually led to my extended time off. It starts with one here and there and eventually snow balls into a week here and there, and eventually you find your self sitting around miserable couple months out of the gym trying to figure out what the hell happened.

[Cuz]

Glad to hear u killed it dpyle. I just can't get my head in it tonight. Starin at the squat rack right now....damn

[Igifuno]

Glad to hear u killed it dpyle. I just can't get my head in it tonight. Starin at the squat rack right now....damn

Get under that thing and own it chad.

[Cuz]

Get under that thing and own it chad.

Thanks bro. Late night training throws me off. Had to wait on thw wife to get home bc she dragged ass all day long so now my game is off. I'm trying to get it into boss beieve me

[Igifuno]

Holy sh*t look what I just found.. a pic from I'm thinking 05ish.. Can't remember stats but I remember I was pretty heavy (for me) somewhere around 200lbs or so. I was 25 years old I think..

[Dpyle]

Squat machine from today. Squeeze the lever over right shoulder and squat to desired depth, release the lever to lock the weight on and start the set.

Starting a squat from the bottom adds a whole other degree of intensity to it. No way to start with any kind of momentum. Just have to explode hard to get the weight up. Definitely makes it easy to push to failure and beyond though.

[Cuz]

Beastly IG. Your chest seems like its always been well developed

[Black]

Just hit chest and tri's. D bol has kicked in, pumps are amazing and strength is starting to go up. The great thing is I hadn't lost much strength from my last cycle and actually still made progress with my legs. Can't wait for the test and deca to kick in. The wife isn't so excited for the test to kick in. She knows I won't leave her alone
The wife started geting strict with her diet 2 weeks ago and has lost a few lbs. Going to se where she is Monday and adjust from there. She is looking to do a show may 10, her first show since earning her pro card. I will post some pics as soon as she feels a little more comfortable with her body fat %

Dbol gives me the most notable strength increase of any anabolic I've tried. I love it, but you really have to have diet and AI in check to control bloat.

[Igifuno]

Beastly IG. Your chest seems like its always been well developed

thx man.. blast from the past.. lol. I know I have some others somewhere where I was very lean, 9-10%bf and about 180lbs or so.. gotta find those..

[Java Man]

it's just a supported 35 degree type row with your chest on a bench. Home made version.

Thanks. Looked it up online. Don't think I've ever seen one of those but I see why its called spider row. Looks interesting.

[Java Man]

Holy sh*t look what I just found.. a pic of me from a long time ago, I'm thinking 05ish.. Can't remember my stats but I remember I was pretty heavy (for me) somewhere around 200lbs or so. I was 25 years old I think..

Dang ig. You were pretty thick back then too. I can definitely see improvement in that youre both larger and leaner now.

[thunderthor70]

Holy sh*t look what I just found.. a pic from I'm thinking 05ish.. Can't remember stats but I remember I was pretty heavy (for me) somewhere around 200lbs or so. I was 25 years old I think..

<img src="http://forums.steroid.com/attachment.php?attachmentid=147956"/>

Have you always been thick? Lol
You have definitely put on some more size since then Igi.

[thunderthor70]

Dbol gives me the most notable strength increase of any anabolic I've tried. I love it, but you really have to have diet and AI in check to control bloat.

I try to cut out most sodium besides some hot sauce, mustard, ketchup and barbecue sauce when I can't choke down anymore plain food.

[Igifuno]

Dang ig. You were pretty thick back then too. I can definitely see improvement in that youre both larger and leaner now.

Think this was my first tren cycle if I'm not mistaken.

[Igifuno]

Have you always been thick? Lol You have definitely put on some more size since then Igi.

Not at all.. Maybe thick as in fat, but had to work at it pretty hard to gain muscle. I want to find the pics before this where I was really lean. I'll post em if I can find em

[almostgone]

Ended up having to run by the grocery this morning. Got home and replaced the speaker in my sbop subwoofer. Fell asleep on the floor this morning while wrestling with the the dogs.
Started lift this evening.

Standing EZ curl
2 w/u
Work 4-drop because of crappy form-4-drop-3
Incline d'bell curl
2 w/u
Work-5-rp-4-rp-3+1 crappy rep
Concentration curl
1w/u
Work-4-rp-3-drop-1+2 neg.
D'bell wrist curl
Palms up-15
Drop weight then palms down to.failure

Had to stop here due to a nosebleed that started with the E-Z curls. Think it's because the air is very dry right now. I'll hit the tris as soon as get home in the morning.

[almostgone]

This just motivates me even more to carry on posting and helping were I can. That's some weight loss and well done. With all the hours you work and you still train and diet is a credit to your strong mind set and dedication. I can see big things happening with you. Let me know when your gains slow down so we can increase some areas to set the fat burning andmmuscle building of again

Dang, Marcus, I am.very grateful for all the help. It is greatly appreciated and I'm doing my best to put it to good use. My daily food log is still ongoing.Have my TDEE calculated and have been fiddling around with the macro ratios, but still have a couple of questions before I have a temporary meal plan revised enough for me to give to the wife so she can just rotate through the meals.

[almostgone]

Holy freezing. Do you have some space heaters?

No sir, I have a small shotgun kerosene heater but the fumes are kinda rough so I generally don't waste time firing it up. About the only climate control in my shop are 2-48" fans that come in handy in the SC heat.
My shop is a 24'x40' block building with exposed trusses on the inside. Would like to one day, run ductwork, insulate, cover trusses with plywood, and get a heat pump.

[almostgone]

Keep doing what you're doing brother, I know you have your eyes set on a goal and I have every confidence in the world you will achieve that goal in 2014. You've already seen great results from your training recently.

Like Marcus and others, I'm watching and very interested in your achievements. Just keep it going!

Thanks, Igi! The support in this these is giving an edge that I needed. Knowing everyone else is busting their @ss lifting gets me motivated...

[almostgone]

it's just a supported 35 degree type row with your chest on a bench. Home made version.

Sweet, Kelkel. If you get time, would you post a pic of your setup? I fiddle around with a tad of fabricating just for fun every once in a while. I've been a machinist most of my life, play around at home with Tig welding and a tad of stick welding..just tinkering really.

[Igifuno]

Thanks, Igi! The support in this these is giving an edge that I needed. Knowing everyone else is busting their @ss lifting gets me motivated...

We're all in it together which is big factor for me as well. Sounds like finishing that space would be nice. In the meantime, doesn't sound like the cold is stopping you. Few more weeks I think then it'll start warming up.

[almostgone]

Short and super intense man. Knocked all out in about an hour 30, maybe a bit longer but not much.

Man, that's some serious work !!

[almostgone]

We're all in it together which is big factor for me as well. Sounds like finishing that space would be nice. In the meantime, doesn't sound like the cold is stopping you. Few more weeks I think then it'll start warming up.

Always been easier to deal with the cold temps vs. the SC summers of 90-100°+ and 100% humidity....that's when the fans get put to use.

[almostgone]

Holy sh*t look what I just found.. a pic from I'm thinking 05ish.. Can't remember stats but I remember I was pretty heavy (for me) somewhere around 200lbs or so. I was 25 years old I think..

Dang, you were thick then, but your chest is so much wider and denser now. Nice work!

[Igifuno]

Dang, you were thick then, but your chest is so much wider and denser now. Nice work!

Thank you fine sir. Hey I'm holding true to my promise AG.. I have a full scale pho project going on in my kitchen right now. Pics, recipe, ingredients and all coming your way tomorrow.

[almostgone]

Thank you fine sir. Hey I'm holding true to my promise AG.. I have a full scale pho project going on in my kitchen right now. Pics, recipe, ingredients and all coming your way tomorrow.

Excellent!!! You rock, Igi.

[marcus300]

Thanks java and marcus.

Marcus though...I was hitting under 10 reps including the drops. Should I still up the weight and hit maybe 6-8 total?

I must of read it wrong, I thought your reps were well over the target range if your hitting the ten reps in total that's fine