**Marcus's HIT Dungeon**

[almostgone]

You don't rest the elbow on the cable cc. I'll explain how to go about it tomorrow in detail. You won't be shit we justify need to build the movement for you which will result in more peak baby.

Interested to read this as well. I've been doing one arm bent over CC off the low cable with my elbow rested against the inside of knee/ lower thigh and going to opposite shoulder.

I hope to post up a lift soon. In addition to working 10-12 hr shifts this week, I've got some kind of voodoo stomach bug. Dr. wrote me some Lomotil so I could work w/o running to the crapper every 15 minutes and poured me up a slug of Paregoric which helped a lot.....bumping up my calories slightly so they don't all go screaming into the toilet.

[marcus300]

Interested to read this as well. I've been doing one arm bent over CC off the low cable with my elbow rested against the inside of knee/ lower thigh and going to opposite shoulder.

I do my cable CC like this video, I know what some of you may think of Rich but this is exactly how I perform them. The reason why I don't rest my elbow on my knee is because on the negative you can go further back and your knee isn't restricting it. Like ive said if your standing far enough away the tension is permanently on the bicep and you can get a better stretch and a whole bigger range of motion. I stick with HIT style with them because that's how my body grows with serious overload and short intense workouts. I really like doing forced reps with these and 2 negs and you can if done correctly get cramp in the peak of the head and it really does make your arms bigger by targeting the two heads around the peak. Play around with the placing of the elbow so you feel the muscle burn on the peak and then do what we do best HIT style those biceps. I'm changing my bicep routine and going pre exhaust now and these are going to be my first movement like ive written in my previous post.

[almostgone]

^^^^ Thanks,Marcus.I see what you mean about the increased ROM. The arm isn't hindered by a supporting leg. I think I will put these in my notes for future use and do a test drive w/ them next arm day just for sh!ts and grins....plus I just tweaked my arm routine and want to give it an honest chance to do its damage. (Defo will be putting these in about 6-8 weeks down the road).
As always, the info is much appreciated.

...and I have a sudden urge for more ink.

[clarky.]

I do my cable CC like this video, I know what some of you may think of Rich but this is exactly how I perform them. The reason why I don't rest my elbow on my knee is because on the negative you can go further back and your knee isn't restricting it. Like ive said if your standing far enough away the tension is permanently on the bicep and you can get a better stretch and a whole bigger range of motion. I stick with HIT style with them because that's how my body grows with serious overload and short intense workouts. I really like doing forced reps with these and 2 negs and you can if done correctly get cramp in the peak of the head and it really does make your arms bigger by targeting the two heads around the peak. Play around with the placing of the elbow so you feel the muscle burn on the peak and then do what we do best HIT style those biceps. I'm changing my bicep routine and going pre exhaust now and these are going to be my first movement like ive written in my previous post.

Yes seen this big man thought thats what you ment. He is doing alot of short clips just now on different movements quite good. I like him been watching him since be started youtube.

[clarky.]

Ok just back from doing shoulders stretching and RC ex and a few warm a few warm up sets.

Standing side raises 1 working to fail + RP each side

DB upright row 2 straight sets to fail. each side

Bent over rev cable fly 1 working 3 forced rep 1drop + 2 neg at the end each side

Shoulder press 1 working 1drop

First time doing the db upright row it was really good got a very good burn from all movements.

[DCI]

Chest last night. Was truly mind bending absolutely hammered the weights have to definetly get a new gym did my working set with 110lb db's and banged out 20 reps before they were getting tough amazing what you can do when yiu are on form and just plow through the weights.

Then did decline, incline, and yates style flies the intensity was up there came out soaked in sweat.

[kelkel]

Lmao!

I was sinking my sternum......

I don't use the flat bench anymore but I've been doing inclines. I dropped the weight to 225 and I pop my sternum. I keep all momentum out of the lift and its made a world of difference.

Also with flys..... I pop the sternum, keep my arms slightly bent, and I don't touch the dumbells together. It keeps a constant tension on the pecs.

Something else I've been doing that feels great is on the cable machine. I use a wide grip bar and do curls. Instead on keeping my elbows at my side I push them forward.... A little further out infront of me. I get a full flexion and extension and it burns like hell.

Good stuff Haz. Glad it's working.

[kelkel]

Chest last night. Was truly mind bending absolutely hammered the weights have to definetly get a new gym did my working set with 110lb db's and banged out 20 reps before they were getting tough amazing what you can do when yiu are on form and just plow through the weights.

Then did decline, incline, and yates style flies the intensity was up there came out soaked in sweat.

Impressive weight and reps! Nice work.

[DCI]

Impressive weight and reps! Nice work.

Thanks KK for that the last 2 years work is all coming together

[paul b]

Hi Marcus
not sure how to start a new thread on here,

is it ok to talk about brands on hgh ? needed a little info on some so called American hgh im currently using?

[marcus300]

Hi Marcus
not sure how to start a new thread on here,

is it ok to talk about brands on hgh ? needed a little info on some so called American hgh im currently using?

Start a new thread in the hgh section, click the new thread at the top of the page and ask away.

http://forums.steroid.com/igf-1-lr3-...lin-questions/

[paul b]

cheers mate

[uhit]

Any good alternative exercises for the rear cable fly?

Struggling with working the rear deltoids

[zempey]

I do reverse pec deck and bent over dumbell flies, they get lots of work on back day too with my rowing exercises.

[kelkel]

Support your chest over the top of a 35 degree incline bench and go to town with your dumbells. No better way, imho. Basically straddle the bench, walk up it and just rest your chest on the top.

[marcus300]

Any good alternative exercises for the rear cable fly?

Struggling with working the rear deltoids

Agree with the replies you have had but also make sure your elbows are wide and out inline with your delts otherwise it becomes more of a row and the back takes over, the rear delts are a tiny muscle so don't over do the weight get the action and the movement perfect and if you do what I say with your elbows you will feel the rear delt burn like hell. I use various movements bent over db's or rear delt machine.

[kelkel]

the rear delts are a tiny muscle so don't over do the weight .

Critical tip right there ^^^

[zempey]

My rear delts have been growing nicely since my summer cycle, don't know what is keeping them growing, but I am good with it. Maybe the mind muscle connection during the cycle became stronger, don't know, but I hit them hard every week.

[DCI]

Back tonight and again like chest fuvking destroyed weight tonight.

Warm pull ups

Then into T bar rows did a pb lift on this tonight it was insane heavy. Form was good but it was a struggle did a dd to really light weight and it was a sign how heavy I pushed myself could only do a few pissy reps on each drop lol.

Then onto deads very only did these for the contraction by this stage my back muscles were exploding I could literally feel them be ripped apart there was so much blood flow.

Then close grip yates pull downs had leroy screaming in my ear saying squeeze.

Then bb rows and hypers to finish i was completely fcked by then steam was pouring off me due to the heat ha

[clarky.]

Was going to have a rest today but fvck it back for me today as well your fault DCI lol back was the mora
Side note ma tri's are still a tad sore from last wk last wk fvck.

[DCI]

Haha good man my Scottish brother ha. Love back and it's amazing ability to make you feel unreal when you pull the muscle fibers apart epic stuff.

Enjoy Clarky

[clarky.]

Haha good man my Scottish brother ha. Love back and it's amazing ability to make you feel unreal when you pull the muscle fibers apart epic stuff.

Enjoy Clarky

Yes mate love back as well really like a good back session.

[uhit]

Murdered the shoulders last night.
Threw in a few sets of snatch and presses to really finish me off at the end. Had some veins showing on my front delts after that.

[clarky.]

Ok guys did back today DCI'S fault lol. Did some stretching and a good warm up on lats.

CG pulldown 1 working DD

3 sets of wg pull ups each 1 to fail

BB rows 1 working +RP 1 drop +RP

BB shrugs 1 working + RP drop +RP drop + RP

Deads 5 sets each one to fail

Done and fvcked very good session today guys.


Ok WG pull ups was assisted I was only getting 8-10 never less than 8 got to keep the big man happy .

On the RP'S i was only getting 2-3 more reps in there.

Deads remember i like doing these this way it works for me this way and just below the knee as always i never go to the floor it's all back. 9-11 reps on this before failing.

[DCI]

Savage man sounds very intense and a hard fought workout they are always the best imo lighting that fire of motivation is always epic.

[clarky.]

Savage man sounds very intense and a hard fought workout they are always the best imo lighting that fire of motivation is always epic.

Aw mate a was fvcked it was a good session.

[zempey]

Hit chest pretty hard today flat bench 1 wu, 4 working to failure(10-12) raised the weight for 1 set of 3(failure) dropped to previous weight for 7(failure). Incl dmbl 4 sets started heavy and dropped weight added reps each set. Incl dmbl fly 4 sets added weight tried to keep the reps the same. Hammer strength decline 4 sets same weight to failure (10-15 reps). Cable fly 4 sets to failure. Dips 4 sets to failure.

Chest was cooked, lost some drive about half way through, hard to focus. Been a long week, funeral services and our group of friends getting together to support each other. Fvkn sucks losing a close friend, but I am trying to get in and hit it hard and sweat out the emotions. Next week will be better, be able to focus more and keep the diet more on point.

[DCI]

Epic people were avoiding us at the gym last night from the weight that was being shifted on the t bar lol was funny

[zempey]

The t-bar at this gym doesn't have the chest support pad so I can't use it, bad back. The gym in Cali I used to go to had the supported t-bar, we got up to 7-8 plates, that's as heavy as we ever got. Loved that feeling of your arms being pulled out of socket, lol. I have been throwing barbell rows in again, I found those really helped my core and hips/low back, also helped my squat weight go up. Got up to 4.5 plates back in the day, can't believe how heavy 3 plates feels now.

[kelkel]

Legs for me in an hour or so. Pounding down some food and priming myself for it. It's always a special day. Fear and excitement all at once. Be nice to have someone to go through the pain with once in a while though, but it is what it is....

[zempey]

Training partners can be as much of a distraction as motivation depending on who you get. I have had both, just prefer to train alone now and ask for the occasional spot if needed.

[DCI]

The t-bar at this gym doesn't have the chest support pad so I can't use it, bad back. The gym in Cali I used to go to had the supported t-bar, we got up to 7-8 plates, that's as heavy as we ever got. Loved that feeling of your arms being pulled out of socket, lol. I have been throwing barbell rows in again, I found those really helped my core and hips/low back, also helped my squat weight go up. Got up to 4.5 plates back in the day, can't believe how heavy 3 plates feels now.

This gym is old skool t barring haha ram the bar into the corner skirting board and hammer away we had 140kg on the bar there was no room left on the bar for more plates its was insane the feeling of the muscles being ripped apart loved every agnosing second of it

[clarky.]

This is a good one maybe for the two big boys lol.

Bodybuilding Motivation I AM THE BEAST 2014 HD: Bodybuilding Motivation I AM THE BEAST 2014 HD - YouTube

[marcus300]

This is a good one maybe for the two big boys lol.

Bodybuilding Motivation I AM THE BEAST 2014 HD: Bodybuilding Motivation I AM THE BEAST 2014 HD - YouTube

I am a fuking beast lmfao great motivation.................been out of the gym for 3 days now back in tomorrow and I am going to kill it.

Been low carb for 3 days, its loading time tonight and tomorrow

great vid

[kelkel]

This is a good one maybe for the two big boys lol.

Bodybuilding Motivation I AM THE BEAST 2014 HD: Bodybuilding Motivation I AM THE BEAST 2014 HD - YouTube

Good stuff clarky!

Another great leg day. Motivation and energy is just through the roof lately. Plus riding that damn stationary bike for 5 minutes** prior really warms me up and I feel so much more ready to go. Got to my normal squat weight, cranked out 12 and thought F this, instead of doing more I'm racking it and adding more weight. Loaded another 50 on and got a solid 8 reps, racked it and let out a yell which scared the cat. Pvssy.

**disclaimer: 5 minutes does not equal cardio.

[marcus300]

^^^lmfao nice

[DCI]

Fck kk wanna be careful next you'll be telling how you wanna do a marathon if you do anymore cardio lol

[kelkel]

Fck kk wanna be careful next you'll be telling how you wanna do a marathon if you do anymore cardio lol

Oh hell no. Soon as the timer hits five minutes I hop off like my ass is on fire.



ps: and almost no shoulder pain after chest on Monday. Very psyched about that!

[clarky.]

Oh hell no. Soon as the timer hits five minutes I hop off like my ass is on fire.



ps: and almost no shoulder pain after chest on Monday. Very psyched about that!

Timer lmfao kel and thats great news about your shoulder mate

[DCI]

8

Oh hell no. Soon as the timer hits five minutes I hop off like my ass is on fire.



ps: and almost no shoulder pain after chest on Monday. Very psyched about that!

Lol quality on both counts glad the shoulder is good been getting rotor cuff pain after chest lately for some unknown reason muat figure out whats causin it ha