**Marcus's HIT Dungeon**

[scotty51312]

Crushed leg day today. Knees have been bothering me so I wrapped the hell out of those fukers today and had some serious explosive squats. Followed up with DB lunges, extensions, curls, and seated calf raise.

I think getting my pre workout meal tuned in just right has helped tremendously

[Cuz]

Great to hear man do u carb load?

[scotty51312]

Great to hear man do u carb load?

Not so much a carb load, I guess you could call it that. I do have 6oz of chicken. I also have a sweet potato, with agave syrup and half a banana so you could call that carb loading. Its also a matter of getting the timing down, If i eat less than 40 minutes or so before the workout I feel sluggish, more than 90 minutes and I feel weaker.

[Cuz]

Not so much a carb load, I guess you could call it that. I do have 6oz of chicken. I also have a sweet potato, with agave syrup and half a banana so you could call that carb loading. Its also a matter of getting the timing down, If i eat less than 40 minutes or so before the workout I feel sluggish, more than 90 minutes and I feel weaker.

60 minutes seems ideal for me

[almostgone]

Standing EZ curl-2w/u Work-5-3-2
Incline d'bell curl-2w/u Work-4-2-1. Last rep was a cheat, but I bumped the weight up a tad.
Concentration curl -Work-5-2-3
Seated hammer curl-1 w/u Work-4-2-1/2 rep
Triceps pressdown- 2 w/u Work-7-3-1.5 reps This one was also a small weight increase.
Incline E-Z skullcrushers- 1w/u Work-6-3-1
Close grip press(Smith)- 7-4-2. Will nudge this one up.

Really satisfying lift...feel good about it. Still trying to keep to a 3-5 count negative on most lifts. I dropped wrist curls and kickbacks today so I could get ready for work. Hope to get them in next time. Right elbow has a little twinge to it..may hit the nsaids after while. If it eases, then shoulders tomorrow.

[Capebuffalo]

Its a small muscle group so hit them hard intense and fast from every angle, hit the middle and lower biceps but make sure you go to your absolute limit. Once that pain starts flowing through your arms and its triggering that response in your brain saying fuk this ive had enough, you don't you carry on and drop set, rest pause or forced and negs and explode those arms.
Straight bar curls or seat db curls and make sure you squeeze those fukers at the top, don't stop and make sure you go round down to halfs and quarters,
Incline db curls, this will target the lower bicep so when your arms are hanging down straight by your sides they bulge out, this is a remarkable movement to give a great illusion of size,
bent over concentration curls keep your elbow stationary and do these standing up, squeeze and slightly turn the bell outwards so your little finger is slightly higher than your thumb, this fuks your arms up and build immense peak and thickness

Mind set and motivation to go past failure is always the key to further growth

BB curls 1 warm 2 working double drop
Incline DB curls 2 working 1 drop
Standing concentration curls 2 working 1 drop

V bar press down 1 warm 2 working double drop
Incline DB raises 2 working
Rope kickbacks 1 working triple drop

2nd week of consistent training and better than past weeks diet. Feeling strong and alive again

[DontTaseMeBro]

Great start to the day, Cape. Sounds like a hell of a workout. Glad to hear you've been able to regain the consistency. It really is key. 4 or 5 solid workouts a week is better than a couple of badass days followed by 3 missed muscle groups.

I really need to improve biceps. On the db incline curls, do you come straight up or twist? Do you go across your chest (can't remember what those are called) or just up and squeeze on that side?

[kelkel]

Standing EZ curl-2w/u Work-5-3-2
Incline d'bell curl-2w/u Work-4-2-1. Last rep was a cheat, but I bumped the weight up a tad.
Concentration curl -Work-5-2-3
Seated hammer curl-1 w/u Work-4-2-1/2 rep
Triceps pressdown- 2 w/u Work-7-3-1.5 reps This one was also a small weight increase.
Incline E-Z skullcrushers- 1w/u Work-6-3-1
Close grip press(Smith)- 7-4-2. Will nudge this one up.

Really satisfying lift...feel good about it. Still trying to keep to a 3-5 count negative on most lifts. I dropped wrist curls and kickbacks today so I could get ready for work. Hope to get them in next time. Right elbow has a little twinge to it..may hit the nsaids after while. If it eases, then shoulders tomorrow.

Nice! Listen to that elbow. Skull crushers more often than not can be the culprit here. Either take a break from them or put them at the end of your tricep workout.

[almostgone]

Nice! Listen to that elbow. Skull crushers more often than not can be the culprit here. Either take a break from them or put them at the end of your tricep workout.

Ahhh, good point, Kel. I'll shift them to the last movement next time. Thanks, man!

[kelkel]

Ahhh, good point, Kel. I'll shift them to the last movement next time. Thanks, man!

Real serious with this advice. It's the little indicators our bodies signal us with that if we listened to, we'd all do much better. We all tend to push through pain as it's in our nature, but we have to be able to discern the difference between muscular pain and a potential injury / inflammation. It the irritation persists and you keep pounding it the next thing you know you develop an injury (tendinitis, etc) which shuts you down at length. Simply avoiding the movement for a while or restructuring your workout can really help.

Listen to your body. Rant over.

[Cuz]

BB curls 1 warm 2 working double drop
Incline DB curls 2 working 1 drop
Standing concentration curls 2 working 1 drop

V bar press down 1 warm 2 working double drop
Incline DB raises 2 working
Rope kickbacks 1 working triple drop

2nd week of consistent training and better than past weeks diet. Feeling strong and alive again

Off cycle correct?

[Capebuffalo]

Off cycle correct?

We will call it a vacation. Cruise.

[kelkel]

We will call it a vacation. Cruise.

Disney?

[Capebuffalo]

Disney?

Galapagos.

[Cuz]

I think I'm gonna cruise on thru the year @500mg. I've learned that the other conpounds I've ran just aren't worth it. Sweet spot for is 500-1000mg test. Cant bring myself to come off....

[Igifuno]

Nice name change.. Gonna have to resist calling you c___.

I stretched PCT out a couple weeks cause I felt like sh*t. The last 3 weeks or so have been horrid with diet, training, but I'm feeling pretty good now and intensity in the gym is picking up.

Putting together the next cycle and thinking of starting June 1. Will be a cutting cycle so I have some work to do.

Haven't been posting much but I'm in here often checking on you monsters.

[Cuz]

Yea buddy of mine reccommended it haha. Keep us posted man. Its not that far off till June.

[almostgone]

Real serious with this advice. It's the little indicators our bodies signal us with that if we listened to, we'd all do much better. We all tend to push through pain as it's in our nature, but we have to be able to discern the difference between muscular pain and a potential injury / inflammation. It the irritation persists and you keep pounding it the next thing you know you develop an injury (tendinitis, etc) which shuts you down at length. Simply avoiding the movement for a while or restructuring your workout can really help.

Listen to your body. Rant over.

I'll definitely heed the advice and appreciate it, Kel! I tried the "working through the pain" thing before....believe it was about 7-8 years ago. Managed to get "tennis" and "golf" elbow at the same time. Couldn't even pick up a bottle of water without some pretty harsh pain....major bummer.
Thanks again and rant appreciated!

[almostgone]

D'bell shoulder press-2 w/u, Work#1-6-1-1, drop weight, Work#2- 4-2.5-1
Seated side lateral-2 w/u, Work#1-4-2-1, drop weight, Work#2-6-failure
Rear laterals-2w/u, Work#1-6-2-1, drop weight, Work#2-7-failure
Shrugs-2w/u, Work-9-drop-failure

A good lift for me....total time=42 minutes....including stripping off plates, storing bells, etc. Tomorrow is.definitely a rest day.

[marcus300]

Standing EZ curl-2w/u Work-5-3-2
Incline d'bell curl-2w/u Work-4-2-1. Last rep was a cheat, but I bumped the weight up a tad.
Concentration curl -Work-5-2-3
Seated hammer curl-1 w/u Work-4-2-1/2 rep
Triceps pressdown- 2 w/u Work-7-3-1.5 reps This one was also a small weight increase.
Incline E-Z skullcrushers- 1w/u Work-6-3-1
Close grip press(Smith)- 7-4-2. Will nudge this one up.

Really satisfying lift...feel good about it. Still trying to keep to a 3-5 count negative on most lifts. I dropped wrist curls and kickbacks today so I could get ready for work. Hope to get them in next time. Right elbow has a little twinge to it..may hit the nsaids after while. If it eases, then shoulders tomorrow.

I had serious problems with my elbows inner and outer due to lying tricep extention. It was always when I went heavy but I don't grow without heavy intense training so it was a major problem. Not anymore now i use dbells , just do the exact same movement like with the ez bar but let the natural moment of the elbows flow and you will get zero pain and you will build up some serious weight. My triceps hang off my arms now due to swapping to these and I've never had any more pain just increased size. Another tip make sure when your lying down that your elbows are in line with your forehead so when you go down with the bells they go to the back of your head and keep your elbows stationary don't move them just use pure tricep power to move the weight throughout the movement

[marcus300]

I think I'm gonna cruise on thru the year @500mg. I've learned that the other conpounds I've ran just aren't worth it. Sweet spot for is 500-1000mg test. Cant bring myself to come off....

You 100% sure you want to cruise for 12 month mate

[marcus300]

Nice name change.. Gonna have to resist calling you c___.

I stretched PCT out a couple weeks cause I felt like sh*t. The last 3 weeks or so have been horrid with diet, training, but I'm feeling pretty good now and intensity in the gym is picking up.

Putting together the next cycle and thinking of starting June 1. Will be a cutting cycle so I have some work to do.

Haven't been posting much but I'm in here often checking on you monsters.

Thought we'd lost you igi. What's been happening

[marcus300]

Crushed leg day today. Knees have been bothering me so I wrapped the hell out of those fukers today and had some serious explosive squats. Followed up with DB lunges, extensions, curls, and seated calf raise.

I think getting my pre workout meal tuned in just right has helped tremendously

Sounds a great workout

[almostgone]

I had serious problems with my elbows inner and outer due to lying tricep extention. It was always when I went heavy but I don't grow without heavy intense training so it was a major problem. Not anymore now i use dbells , just do the exact same movement like with the ez bar but let the natural moment of the elbows flow and you will get zero pain and you will build up some serious weight. My triceps hang off my arms now due to swapping to these and I've never had any more pain just increased size. Another tip make sure when your lying down that your elbows are in line with your forehead so when you go down with the bells they go to the back of your head and keep your elbows stationary don't move them just use pure tricep power to move the weight throughout the movement

Thanks, Marcus. I'm putting that in my notes now for next lift.

[Capebuffalo]

D'bell shoulder press-2 w/u, Work#1-6-1-1, drop weight, Work#2- 4-2.5-1
Seated side lateral-2 w/u, Work#1-4-2-1, drop weight, Work#2-6-failure
Rear laterals-2w/u, Work#1-6-2-1, drop weight, Work#2-7-failure
Shrugs-2w/u, Work-9-drop-failure

A good lift for me....total time=42 minutes....including stripping off plates, storing bells, etc. Tomorrow is.definitely a rest day.

Great workout. Nice time too. Keep it up.

[Cuz]

You 100% sure you want to cruise for 12 month mate

It has crossed my mind. I'm just trying to come down from high test and 500 seems to make me feel good all around. For now I'm gonna cruise later on things may change.

[Cuz]

Bodyfat is dropping. Strength is increasing. Diet has been all over the place lol. How in the hell I would think. Couple pics of last night to show progress if any

[marcus300]

Looking huge chad well done

[Cuz]

Looking huge chad well done

Lol thanks. But I'm over 40lbs lbs lbm away from u big man haha. But I ain't complaining God has blessed me. My journey is still somewhat young.

[Capebuffalo]

Bodyfat is dropping. Strength is increasing. Diet has been all over the place lol. How in the hell I would think. Couple pics of last night to show progress if any

Last time I post a pic. Lol Damn son you're looking great. Keep doing what you're doing. It's working

[Cuz]

Last time I post a pic. Lol Damn son you're looking great. Keep doing what you're doing. It's working

Ill trade calves with ya lmao.

[kelkel]

Last time I post a pic. Lol Damn son you're looking great. Keep doing what you're doing. It's working

X2. Very cool pics too.

[marcus300]

Lol thanks. But I'm over 40lbs lbs lbm away from u big man haha. But I ain't complaining God has blessed me. My journey is still somewhat young.

Your a beast and look amazing. Well done

[Cuz]

Anybody training today? Think I'm gonna take it easy today. I made it three times this week. That eod training is key for me I think Kel will agree.

I did inject 500mg test yesterday after a 14 day span. I must say I can tell one hell of a difference. Wow. My whole attitude is different on test and well being is back not to mentiom libido goes crazy. I'm havin a good day
Hope everyone else does too.

[Sfla80]

Glad to hear cuz...off training today myself. Actually go lt up and did 30 mins cardio though.

Now 13 hr work day. Asst. Is on vaca. So gonna be alot of these for next 12 days :/

[Capebuffalo]

Cuz your new avi is just monsterious.

[Cuz]

Cuz your new avi is just monsterious.

Thanks cape. Just look bigger becuase my head is cropped out and the pic is taken up close with my phone instead of far way plus flourescent lights always show detail. My galaxy takes good pics its got a timer on it just set it and pose and boom you can see how you look before you take it.

Shame too because I've fcked off this weekend not trained and missed meals lol..ah the joy of bodybuilding.

[Capebuffalo]

DB Incline 1 warm 2 working. Last set got 110's for 5 barely
Decline 2 working w/drop
Cable cross overs. 2 working double drop

One arm cable kick backs 2 hard working.

[Cuz]

Training back today if all goes well

[Igifuno]

I'm getting in there for wheels and abs today. Need to go take a drug test (waiting for my background check) for the new job.

Dropped down to 198 for the past couple days, but back to 202 this morning. Need to shed a bit of fat.