**Marcus's HIT Dungeon**

[almostgone]

Ever put em first, AG? It seems to help warm me up not fatigue anything(but them)

I used to, but to keep from shuffling plates around as much, I put them later in the lift. I use 100# plates and 45# plates on my leg press. I picked the 100s up cheap, but they can get to be a handful so I minimize stripping and loading them when I can.
I've never liked to do them last because I'm afraid of shortchanging them.

[NACH3]

I used to, but to keep from shuffling plates around as much, I put them later in the lift. I use 100# plates and 45# plates on my leg press. I picked the 100s up cheap, but they can get to be a handful so I minimize stripping and loading them when I can.
I've never looked to do them last because I'm afraid of shortchanging them.

Totally makes sense lol - I'd not want to move them around constantly either

Most times I'll start w/seated calves(kill em) - then I'll sometimes incorporate standing at the end(but I felt as if I was shortchanging them just doing them last myself - and I need some bigger calves - I'll hit em twice(first/then last) every other leg w/o...

[almostgone]

Do you lunge? Thats where my knee pain comes from. Its been 2 weeks since I have done them and my knee is nearly 100%.

No sir. The knee is keeping me from it unfortunately. LOL, I need to be doing lunges. One of those idiots I work with told me if my @ss got any flatter, I will have to lay down in order to chew gum. Not really sure what the h*ll that means, but I'm taking it I that my glutes need work.

[almostgone]

I was just curious and do understand as I'm a basement dweller as well. I'll often choose what calf exercise to do based on what machine has the weight on it already! Sucks changing weight all the time by yourself! I'll often do one leg at a time on the vertical press to avoid loading all the weight back on. Like them actually.

I've been thinking off adding in 1 leg calf raises into the rotation and the idea of loading less weight sounds good, too.
Also, this winter when it is cooler and I can push harder, I may try leg pressing 1 leg at a time just for a change (if the knee issue subsides).
I appreciate your posting up, Kel. I always welcome input on my lifts because it is a great way to pick up handy tips/advice/ways to improve.

[Igifuno]

No sir. The knee is keeping me from it unfortunately. LOL, I need to be doing lunges. One of those idiots I work with told me if my @ss got any flatter, I will have to lay down in order to chew gum. Not really sure what the h*ll that means, but I'm taking it I that my glutes need work.

I'd give you some of mine if I could. My wife is jealous because my ass is so big.

[NACH3]

Arms today - and they got blasted
Stretching rolling RC ex's abs(unweighted)

Bis - warned up w/some light DBs get the blood flowing
1. O BB Curl(heavy) - 2 feelers 1w 5-6(sloppy 6th but *new weight*) drop 4 drop 4-5(didn't have to drop the weight too many reps) great burn tho

2. One arm preachers off back of incline(*new weight*) - 2w 7-8(one more w/L) 5-6 drop 3-4 -

3. Hamner strength preachers - 1w 6 drop 4 drop 2+ partial -- then just NEGS 2w for about 3-5 right after my drops

4. CG(short straight bar)cable curls - 2w 7/5 drop 3-4 drop 2-3
Tris

1. CG bench(smith) - 3-4 feelers - hit 315# for 2w(no spot) 8/5 DD(same weight) 4/2

2. Lying tri extensions(palms facing *new weight*) - 2 feelers 2w 7/5 drop 4
drop 2+ partial

3. Lying DB extensions(behind head) 2w 8/5 drop 3 -- S/S w/French Curls(same weight) 3w 8/5/3(no holding reps back here) felt heavy as Sh!t S/Sing them
4. Tri pushdowns V-grip - stack 2w 8/5 drop 4
5. Rope pushdowns - very slow holding contraction(rope spread) for 3+sec 1w 6 drop 5 drop 3 drop 2-3

Weights done in 43min - fried these bad boys - loving this deca pump atm
Really good session quite pleased w/the increases in weight!
ENJOY THE W/E GUYS/& GALS

[Hazard]

Results from my sisters show.....


Novice: 2nd place
Open: 4th place

She qualified for the national show next year.....

I will post pics tomorrow probably. She was robbed of 1st.... According to spectators and myself.

[Igifuno]

Results from my sisters show..... Novice: 2nd place Open: 4th place She qualified for the national show next year..... I will post pics tomorrow probably. She was robbed of 1st.... According to spectators and myself.

Dude that's not bad. I'm sure there's some disappointment but national qualified brutha?!?! 2nd place novice. First show man.. Damn good.

Congrats Haz and she'll be ready for the next one. Looking forward to pics.

[Hazard]

Dude that's not bad. I'm sure there's some disappointment but national qualified brutha?!?! 2nd place novice. First show man.. Damn good.

Congrats Haz and she'll be ready for the next one. Looking forward to pics.

The supp company is happy with her. That's what counts. She'll be working with them running booths and stuff. Big things are coming - she's gotta add some size in the off season

[almostgone]

Arms today - and they got blasted
Stretching rolling RC ex's abs(unweighted)

Bis - warned up w/some light DBs get the blood flowing
1. O BB Curl(heavy) - 2 feelers 1w 5-6(sloppy 6th but *new weight*) drop 4 drop 4-5(didn't have to drop the weight too many reps) great burn tho

2. One arm preachers off back of incline(*new weight*) - 2w 7-8(one more w/L) 5-6 drop 3-4 -

3. Hamner strength preachers - 1w 6 drop 4 drop 2+ partial -- then just NEGS 2w for about 3-5 right after my drops

4. CG(short straight bar)cable curls - 2w 7/5 drop 3-4 drop 2-3
Tris

1. CG bench(smith) - 3-4 feelers - hit 315# for 2w(no spot) 8/5 DD(same weight) 4/2

2. Lying tri extensions(palms facing *new weight*) - 2 feelers 2w 7/5 drop 4
drop 2+ partial

3. Lying DB extensions(behind head) 2w 8/5 drop 3 -- S/S w/French Curls(same weight) 3w 8/5/3(no holding reps back here) felt heavy as Sh!t S/Sing them
4. Tri pushdowns V-grip - stack 2w 8/5 drop 4
5. Rope pushdowns - very slow holding contraction(rope spread) for 3+sec 1w 6 drop 5 drop 3 drop 2-3

Weights done in 43min - fried these bad boys - loving this deca pump atm
Really good session quite pleased w/the increases in weight!
ENJOY THE W/E GUYS/& GALS

Dang, 43 minutes and hitting new weights. Really good, Nach!

[NACH3]

Dang, 43 minutes and hitting new weights. Really good, Nach!

Thx AG! I was able to get into a nice groove... It helps when no ones in your way

That's great, Haz! She's in!

[Bio-Active]

I'm out of town this weekend for my daughter soccer tournament so I met up with a buddy at an LA fitness. Not a bad gym but it was nice to use some different equipment and train with someone else. We had a great arm workout

[almostgone]

I'm out of town this weekend for my daughter soccer tournament so I met up with a buddy at an LA fitness. Not a bad gym but it was nice to use some different equipment and train with someone else. We had a great arm workout

Soccer? Wait...weren't y'all just at a softball tournament a couple of weekends ago?
Hope the tournament went well!

[Bio-Active]

Soccer? Wait...weren't y'all just at a softball tournament a couple of weekends ago? Hope the tournament went well!

she plays club soccer and club softball year round so yes!

[almostgone]

she plays club soccer and club softball year round so yes!

LOL, that's great, Bio! Your daughter is a lucky young lady. You see too many children around now that don't have parents taking an interest in the kid's activities.
Much respect!

[Bio-Active]

LOL, that's great, Bio! Your daughter is a lucky young lady. You see too many children around now that don't have parents taking an interest in the kid's activities. Much respect!

brother it's my life..... Then the gym after that but you only get to watch the kids grow up once and you have to enjoy every moment. A lot of people think all the traveling is crazy but we love it

[Igifuno]

brother it's my life..... Then the gym after that but you only get to watch the kids grow up once and you have to enjoy every moment. A lot of people think all the traveling is crazy but we love it

Truth. Nothing like watching your kids compete. It's pretty exhilarating.

[almostgone]

Managed to slip away from work an hour early. . Will be hitting arms tonight. Plan to see just how much blood I can get into the d@mn things.

[clarky.]

Chest is in bits the day well chuffed

[Igifuno]

Day off today. I'm going to spend it with family and close to the kitchen. Meal 2 coming up in 40 mins.

[NACH3]

Day off today. I'm going to spend it with family and close to the kitchen. Meal 2 coming up in 40 mins.

Me too w/the meal

Delts and traps/or chest idk we'll see

[Igifuno]

Me too w/the meal Delts and traps/or chest idk we'll see

6 eggs, whole wheat tortillas and banana so far. I have pork chops, steaks and chicken ready for the day. Not sure about dinner yet, but I'm looking forward to it!

[NACH3]

6 eggs, whole wheat tortillas and banana so far. I have pork chops, steaks and chicken ready for the day. Not sure about dinner yet, but I'm looking forward to it!

Nice - 8 whites 2 yolks whole wheat blueberry waffles plain + black coffee and a banana myself

Got some chicken and rice coming up

And fish/chicken all day!

[Hazard]

Day off today. I'm going to spend it with family and close to the kitchen. Meal 2 coming up in 40 mins.

I made my sis graham cracker pancakes with fluff and chocolate chips in em lol

I hafta hit babies r us but after that I'm relaxing.

[Igifuno]

I made my sis graham cracker pancakes with fluff and chocolate chips in em lol I hafta hit babies r us but after that I'm relaxing.

That sounds freaking awesome. The pancakes... Babies r us sounds kinda fun too but the pancakes.

How's sis feeling today?

[Igifuno]

Meal 3 in the bag. Bone in pork chop.. Little fatty but I couldn't help it. , steak, brown rice, Brussels sprouts and a half onion.

[Sfla80]

Killer arm workout this morning

Close grip bench 2 warms 2 f's (second feel was a working but got too many reps, so added weight) 1 working DD

Hammer dips super set into one arm behind the head extensions 2 w, DD on dips

Vbar grip push downs super set into single arm reverse grip pull downs. 2w DD on Vbar

BB curls slightly wider grip (hands just beyond shoulders) 1 feel 2 w dd

Hammer curls super set into incline curls 2 w 1 drop on hammers

Inner grip hammer preachers superset into bent over concentration curl. 2 w dd on preacher's.

Arms felt so full...felt like bis wanted to jump out of my skin. Arms looked huge with the pump in them, wish I had time to measure with the pump.

[Hazard]

That sounds freaking awesome. The pancakes... Babies r us sounds kinda fun too but the pancakes.

How's sis feeling today?

She feels great.... Loving life. Time to enjoy the weekend and then it's back to the grind

[Igifuno]

Killer arm workout this morning Close grip bench 2 warms 2 f's (second feel was a working but got too many reps, so added weight) 1 working DD Hammer dips super set into one arm behind the head extensions 2 w, DD on dips Vbar grip push downs super set into single arm reverse grip pull downs. 2w DD on Vbar BB curls slightly wider grip (hands just beyond shoulders) 1 feel 2 w dd Hammer curls super set into incline curls 2 w 1 drop on hammers Inner grip hammer preachers superset into bent over concentration curl. 2 w dd on preacher's. Arms felt so full...felt like bis wanted to jump out of my skin. Arms looked huge with the pump in them, wish I had time to measure with the pump.

That's real nice sfla. Sound intense and quick. How long was the session, about 35-40 mins?

[clarky.]

Killer arm workout this morning

Close grip bench 2 warms 2 f's (second feel was a working but got too many reps, so added weight) 1 working DD

Hammer dips super set into one arm behind the head extensions 2 w, DD on dips

Vbar grip push downs super set into single arm reverse grip pull downs. 2w DD on Vbar

BB curls slightly wider grip (hands just beyond shoulders) 1 feel 2 w dd

Hammer curls super set into incline curls 2 w 1 drop on hammers

Inner grip hammer preachers superset into bent over concentration curl. 2 w dd on preacher's.

Arms felt so full...felt like bis wanted to jump out of my skin. Arms looked huge with the pump in them, wish I had time to measure with the pump.

Nice session sfla.

[Sfla80]

Thanks igi and clarky..

Igi arms take me the longest that was pushing 40 mins

[NACH3]

Delts/traps - thinking of moving these back after a rest day - weights on MP are stuck atm... Plus i think a test day will help overall w/shoulder

Stretching RC ex's abs(un-weighted) rolling
- warmed up w/4 sets of cables(behind back and front raises) for blood flow

MP Smith - 3 feelers 1w DD - had a partner so tension never came off delts

Reverse hammer strength - 1 feeler 2w DD

45 degree laterals(new weight) - 1w TD

Short BB front raises - 2w drop S/S w/reverse grip raises - 2w drop

Upright rows - 2w TD

Face pulls - 3w(stack) long bar. -- Rope 2w(stack) drop. Fierce burn

Shrugs -
3w reg grip
3w behind bck
DB - 120s dropped to 90s -- all very slow holding contraction for 5s then very slowl neg(5s+)

Cardio 30min - weights done in 45min(longer than I wanted but stayed very busy

[Igifuno]

Boom. Very nice. I feel great today and just got back with the fam from a nice day out. Little late on meal 4, and just threw down another chop, chicken breast, grilled pepper and onion, quinoa, but downed a shake and some nuts while we were out.

Did a little more back to school shopping with the kids and took the fam to a pick your own farm and I got a bunch of farm fresh kale, peaches, corn, herbs, blackberries and the wife picked some wild flowers. Also picked up a farm fresh chicken (killed today and not frozen).

Back at the homestead now and HAW is roasting and seasoning it with fresh herbs (rosemary thyme and sage) minced garlic and challots, cracked pepper, sea sat, EVOO, and stuffing it with lemon and more herbs and challots.

Gonna make some brown rice and grill up some zucchini and eggplant. Holy hell I can't wait for dinner.

Time to change, get comfortable and watch a good movie with the kids. Family is everything.

[Hazard]

Pictures.....


The girl that beat her is behind her in the line up. Complete bullshit. The spectators knew it and said it.

Ill post more stage photos as I get them

[NACH3]

Pictures.....


The girl that beat her is behind her in the line up. Complete bullshit. The spectators knew it and said it.

Ill post more stage photos as I get them

Your sis had her - legs wayyy better, upper body better etc - howd her abs look compared - I can't really see - but she carbed up very nicely! Looks awesome! And a pic w/Big Ramy - he looks good too lol(Olympia?)

Is that you in the white Tank eating? Looking good, full!

Edit - last photo shows her abs nicely - she looks better all around!

[Hazard]

Your sis had her - legs wayyy better, upper body better etc - howd her abs look compared - I can't really see - but she carbed up very nicely! Looks awesome! And a pic w/Big Ramy - he looks good too lol(Olympia?)

Is that you in the white Tank eating? Looking good, full!

That was Vic :-p

Her abs were in too.... She def had the girl beat. I think what got her 2nd was her front pose. She accidentally twisted.

Edit: yea that's me in the tank. Her BF is on the left. Fvcker is 6'7" lol

[Hazard]

That girl also took 3rd in open. So if she didnt fvck up her pose she would have been 1st novice and 3rd open.

They told her she came in too stringy. If she had carb'd up like she did for the night show she would have taken 1st place in the open. She looked phenominal at the night show

[NACH3]

That was Vic :-p

Her abs were in too.... She def had the girl beat. I think what got her 2nd was her front pose. She accidentally twisted.

She definitely did! After seeing that last pic you posted she's totally shreddicated! Lol

Everything is popping!

[Hazard]

A few more.....

[Hazard]

More


Obviously the ones without the white dot are the winner