**Marcus's HIT Dungeon**

[kelkel]

And hairy.

It's transferred beard hair.

[kelkel]

Killed Chest and Arms today. Mostly straight sets, two of each. Took this pic about an hour after my workout. Haven't posted an upper body shot for a while so here it is for ridicule:

[Hazard]

Killed Chest and Arms today. Mostly straight sets, two of each. Took this pic about an hour after my workout. Haven't posted an upper body shot for a while so here it is for ridicule:

<img src="http://forums.steroid.com/attachment.php?attachmentid=151489"/>

Kel you look great man..... Well done

[Cuz]

Very impressive Kel. Carrying a lot of lean mass.

[Dpyle]

Killed Chest and Arms today. Mostly straight sets, two of each. Took this pic about an hour after my workout. Haven't posted an upper body shot for a while so here it is for ridicule:

<img src="http://forums.steroid.com/attachment.php?attachmentid=151489"/>

Dammit Kel! I'll catch some of you big fvckers one day. Current diet is treating me well, still holding steady with the weight but slowly leaning out. Actually added up my macros the other day and current diet yields 290g pro, 300g carbs, 65g fat and just over 3000 cals before I get home and have dinner and a bedtime snack. The snack remains the same daily, but dinner is different every night so I can't really tally that one to be exact but it puts me around the range of 350 pro, 360 carb, and 80-100g fat (depending on whether I use real peanut butter or pb2 with my snack)

I've just been eyeballing everything really and was happy to see its a decent split all added up.

[Capebuffalo]

Killed Chest and Arms today. Mostly straight sets, two of each. Took this pic about an hour after my workout. Haven't posted an upper body shot for a while so here it is for ridicule:

You need to have that finger looked at.

Not a damn thing to ridicule. Admire is the word.

[Capebuffalo]

Doesn't look bad at all Cape. The pic's just dark and shadowy.

Can't do anything about the hair. Lol

[Capebuffalo]

Warning. You watch this video you will stand up walk out the door and find yourself in the gym. This is good.

[kelkel]

Warning. You watch this video you will stand up walk out the door and find yourself in the gym. This is good.

Love that kinda stuff.

[Black]

And hairy.

I should have added to the hairy comment that I find it impressive how much musculature and cuts you can still see through the hair. I think I said that before about another one of your pics. Man, when I am hairy, all I can see if a big thigh. I can't see any heads of the quad.

[almostgone]

Warning. You watch this video you will stand up walk out the door and find yourself in the gym. This is good.

Yes!!! Thanks for posting this one, Cape. I've missed my lifts the last few days due to being up to my @rse in alligators @ work. Going to watch this in the morning before I leave the parking lot. Won't miss grabbing weight when I get home.

[clarky.]

Thanks clarky. I know this info is all over the web. Just wanted opinions of ppl I trust!
And if there's any chance of minimizing my small gains I'll just do it on non-workout days. No problem with that.

Found it rusty but can't put a link up fvcking phone so i'll do it later for you when i get home mate.

[clarky.]

Here you go rusty he starts talking about cardio at 2.12. Great tips and information on this video from DY guys.
Dorian Yates' Blood & Guts Trainer: Dorian's Tips - Bodybuilding.com - YouTube

[Rusty11]

Here you go rusty he starts talking about cardio at 2.12. Great tips and information on this video from DY guys.
Dorian Yates' Blood & Guts Trainer: Dorian's Tips - Bodybuilding.com - YouTube

Thanks buddy. A lot of good info on that video. Guess I'll follow what the big guy said.

[Capebuffalo]

2 days in a row. Wow

Incline bench
Straight bar press downs
Smith incline
Smith incline close grip tri
Cable cross overs
Rope press downs

Werewolves of London just came on
God I feel alive again

[DCI]

Shoulders tonight was in a great mood and motivated.

This week feels like a ceiling is being burst through at the moment.

Started with db pressing fvk me was on fire built on last weeks success and hammered a strong set of db's hit a record on reps finally the pain and pushing has worked.

Then arnie presses I love these to toture my shoulders great exercise imo

Then side laterals and front raises supersetted

Finished with db shrugs.

I am fcked at the mo really really wrecked , fed and recovering tomorrow as I'm on rest day and i need it too

[marcus300]

busy at the moment guys, be back soon

[Sfla80]

Feeling like I hit a plateau right now. Still strong and body is changing. But the weights and lifts are not moving much as they were.

Thinking of changing rep range with the same principles though. Marcus preaches 6-10 rep range. And that's what I've been doing and thinking my body needs a rest or change from this.

Question is how much do I switch the reps....12-15? And how long should I run with this new rep range...only 2 weeks or should it be a long run like 1.5-2 months?

[almostgone]

Feeling like I hit a plateau right now. Still strong and body is changing. But the weights and lifts are not moving much as they were.

Thinking of changing rep range with the same principles though. Marcus preaches 6-10 rep range. And that's what I've been doing and thinking my body needs a rest or change from this.

Question is how much do I switch the reps....12-15? And how long should I run with this new rep range...only 2 weeks or should it be a long run like 1.5-2 months?

I've kind of been pondering a pull back soon myself, Sfla. I was just going to drop the beyond failure reps and go to failure only for a couple of weeks. I've gotten to the point that I'm staying a little too beat down.
Grabbing my sleeves and mouth guard now....headed to.the shop.to lift.

[DCI]

Your body will tell you when you need to pull back. If you are feeling overly tired with decent rest periods between the sessions ita time to so a de load week of light exercise not balls out and I guarantee you after a week like that you will be wanting to destroy weight the week after the deload

[Sfla80]

So just did arms, and killed it.

Very hard to pull back. Ive trained myself to be in a mind set and kill it. I did do a little lighter weights.....but multiple drops and to failure. Felt good though. I don't think my body really needs a rest, im a little achy at time...but its more of not seeing the weights move. So was thinking a change would help this.

[kelkel]

Your body will tell you when you need to pull back. If you are feeling overly tired with decent rest periods between the sessions ita time to so a de load week of light exercise not balls out and I guarantee you after a week like that you will be wanting to destroy weight the week after the deload

This ^^. I'll normally just go to positive failure for a few weeks, make sure I feed and rest well and then in no time I'm good to go.

[hawk14dl]

Legs today. Looking forward to it, got a lot on my mind I need to clear out for an hour or so.

Unrelated, I've been doing sub q for my trt. Tried a delt injection last night cause I've read so much hype about it. No problem at all.

I may switch back to im now, it was easy

[DCI]

This ^^. I'll normally just go to positive failure for a few weeks, make sure I feed and rest well and then in no time I'm good to go.

Exactly, the more I learn from mixing things up training etc that rest is key

[Capebuffalo]

Legs are tender today from Mondays workout. Tomorrow may be down right painful. If so.... I know I did it right.

Going to try and get back in today.

[Hazard]

Kel/Marcus


I'm looking for the post about training abs before legs..... My search function isn't working. Any help?

[kelkel]

Kel/Marcus


I'm looking for the post about training abs before legs..... My search function isn't working. Any help?

I spoke of it a couple days ago in a post. Simply put it's a great way to stabilize your core prior to any back work.

[almostgone]

Got in chest this morning. Man, pre exhausting with flies prior to benching has really humbled my bench #s...which were nothing spectacular yet anyway.

Incline flies-2w/u, Work-5-drop-3.5-drop-3-.5
Smith incline press-2w/u, Work-1-.5-drop-2-.5-drop-3-2.5-2
Flat flies-2 w/u, Work-4-drop-2-1.5-.5
Smith flat bench-2 w/u, Work-1-drop-2.5-1-drop-3.5-1.5
Decline d'bell press-1 w/u, Work-4-drop-2.5-1-drop-3.5-drop-2

Lifts are taking a tad longer, guess the heat/humidity and no A/C in my shop is at least partially to blame. It's been over 12 hrs. since my lift and I'm still somewhat wiped out.

[Black]

Got in chest this morning. Man, pre exhausting with flies prior to benching has really humbled my bench #s...which were nothing spectacular yet anyway.

Incline flies-2w/u, Work-5-drop-3.5-drop-3-.5
Smith incline press-2w/u, Work-1-.5-drop-2-.5-drop-3-2.5-2
Flat flies-2 w/u, Work-4-drop-2-1.5-.5
Smith flat bench-2 w/u, Work-1-drop-2.5-1-drop-3.5-1.5
Decline d'bell press-1 w/u, Work-4-drop-2.5-1-drop-3.5-drop-2

Lifts are taking a tad longer, guess the heat/humidity and no A/C in my shop is at least partially to blame. It's been over 12 hrs. since my lift and I'm still somewhat wiped out.

No A/C would suck, but the thermogenesis going on could be a positive.

[almostgone]

No A/C would suck, but the thermogenesis going on could be a positive.

Lol, you may be onto something, Black! My weight is finally moving again w/ minimal cardio. Believe the lifting/heat combo is responsible.

[clarky.]

Bi's later. Been working hard guys just not been posting lol but had the last 2 days of really needed it.

[Rusty11]

Lol, you may be onto something, Black! My weight is finally moving again w/ minimal cardio. Believe the lifting/heat combo is responsible.

Tell me about it. Although, I'm trying to gain, not lose. I'm eating around 250 cals above my tdee. With working out in 100 degree garage and cardio, I'm maintaing and even losing a bit. Annoying as hell. I can only eat so much. At night my stomach feels like it's gonna burst open

[Dpyle]

Just smashed my back!

Wide grip pull downs: 3 warm ups, 1 feel, 1 working with double drop

V handle pull downs: 1 working w double drop

Seated cable row: 1 feel, 1 working w double drop

T bar rows: 2 feel, 1 working w RP and 1 drop

Bent over bb rows: 1 feel, 1 working w RP

Deadlifts: 1 warmup, 1 feel, 1 working w RP

Finished with 1 good set of bent over DB flys because I like the pump it gives through my upper back.

[marcus300]

Not been good at the gym, just rolling with the weights and getting a pump. Nothing special but another week just taking it easy and I think I am ready for some serious growth again.

weight down to 256lbs depleted, not looking to bad a little smooth in areas but muscle bellies still bulging just slightly flat.

[marcus300]

Warning. You watch this video you will stand up walk out the door and find yourself in the gym. This is good.

This is the difference, this is what it takes, this is a regular day in the gym for me.....is it for you?

[Capebuffalo]

This is the difference, this is what it takes, this is a regular day in the gym for me.....is it for you?

I do believe I am.

Lat pull downs
Seated cable rows
Bent over rows
Ez bar curls
Alt. DB curls
Preacher curls

Thank God for muscle memory and bow legged women.

[Dpyle]

This is the difference, this is what it takes, this is a regular day in the gym for me.....is it for you?

It is! When I walk in its balls to the wall until the last set is over. I do everything in my being to leave it on the floor. I don't drop weight or do a RP until I can't move another partial rep. If I complete what was supposed to be a working set in that manner but feel more is left in the tank I do another. Even if I can only manage 4-5 reps with a drop I still do that extra set just to be sure it's exhausted. I'm not a big guy but i still catch a lot of looks in the gym when I go to work. Whether those be looks of awe or judgment I don't know and don't give a shit! I go in get to work and get out that's my life.

[DCI]

Chest tonight:

Started with decline heavy and hard. Blood was pumping the muscles were screaming I was motivated and could feel a big night of lifting tonight.

Then onto incline db pressing again balls to the wall it was immense the stress the muscles contracting the utter assault of weight against my body just made me push harder

Then flat db pressing by this stage it was hell to keep pushing into the set, but i had marcus ringing in my ear this is where growth happens so hammered on.

Then yates style flat flies these were a real struggle but epic

[clarky.]

Did bi's yesterday good warm up the weather is back to scottish sh*t no more sun so can breath again lol


seated db curls 1w + DD right down to half rep then partial rep

incline db curls 1w set with a few forced reps thanks to the wife lol

cable bb curls 1set till i could not lift it

Done

Did the full bi work out that the big guy wrote out last wk so just changed the cc curls to bb curls this wk just to keep the body guesting. Bi's are sore today great stuff. Tri's later today.

[Capebuffalo]

What kind of dumb ass gym opens at 5 am M-F and not till 10 am on Sat and Sun. That's inconvenient as hell. Rant over.