**Marcus's HIT Dungeon**

[Sfla80]

Went in and got back workout before wife woke up.

Underhand pull downs

Tbar rows

High pully hammers

Db rows

Dorian style deads

Hypers

Standing pull downs

[Bodacious]

Went in and got back workout before wife woke up.

Underhand pull downs

Tbar rows

High pully hammers

Db rows

Dorian style deads

Hypers

Standing pull downs

Nice.

[almostgone]

Went in and got back workout before wife woke up.

Underhand pull downs

Tbar rows

High pully hammers

Db rows

Dorian style deads

Hypers

Standing pull downs

Any dizziness this time, Sfla?

[Bodacious]

Hell Yea guys killed legs today!!

Back Squats 1Wu 2F 1W 5 reps +1F (New weight)

Leg Press 2F 1W 7 +2F

Front squat 2F 1W 7 reps

Leg Curls 1F 1W 10 DS 6 then I did half reps

Leg Extension 1W 10 + 2F + 2N

DB lunges 2 sets was shot

Felt strong and good today. Last week with pre exhaust on legs was a B*tch. I like pressing first. LOL

F*ck yea guys! I'm pumped great workout, its Friday and I don't have to work tomorrow. Hell Yea. I just want to scream for the hell of it.

Going to eat a big ass meal now.

[Hazard]

Fvck this shit.... Ian had me drop set hack squats until I fell out of the machine. I'm still in the parking lot with the air conditioning on full blast and my seat reclined. I can't walk, can't drive, and I'm a little mad to be honest lol. My legs hurt so bad I'm pissed at the world.... Not to mention my ears are plugged up from all the pressure

[almostgone]

Took a short nap this morning and am taking the wife to a couple of appointments. Supposed to be off work tonight. Planning on sleeping as long as I want when I get back home and then hitting arms whenever I wake up.

[almostgone]

Fvck this shit.... Ian had me drop set hack squats until I fell out of the machine. I'm still in the parking lot with the air conditioning on full blast and my seat reclined. I can't walk, can't drive, and I'm a little mad to be honest lol. My legs hurt so bad I'm pissed at the world.... Not to mention my ears are plugged up from all the pressure

Nice! Don't forget to ask about that calf workout if you get time, Haz.

[Sfla80]

Any dizziness this time, Sfla?

Yes but Def not the extent of last time. Plus hypers were body weight, and dead very light. Both very slow steady holding reps.

I was just going to fast I believe

[Sfla80]

Fvck this shit.... Ian had me drop set hack squats until I fell out of the machine. I'm still in the parking lot with the air conditioning on full blast and my seat reclined. I can't walk, can't drive, and I'm a little mad to be honest lol. My legs hurt so bad I'm pissed at the world.... Not to mention my ears are plugged up from all the pressure

Lmao...awesome

[almostgone]

Yes but Def not the extent of last time. Plus hypers were body weight, and dead very light. Both very slow steady holding reps.

I was just going to fast I believe

I'm thinking the same thing. Glad to hear this.

[Bodacious]

Fvck this shit.... Ian had me drop set hack squats until I fell out of the machine. I'm still in the parking lot with the air conditioning on full blast and my seat reclined. I can't walk, can't drive, and I'm a little mad to be honest lol. My legs hurt so bad I'm pissed at the world.... Not to mention my ears are plugged up from all the pressure

LMAO... "till I fell out of the machine..." that's great.

[Hazard]

Nice! Don't forget to ask about that calf workout if you get time, Haz.

I won't lol I'll ask for sure

[kelkel]

Fvck this shit.... Ian had me drop set hack squats until I fell out of the machine. I'm still in the parking lot with the air conditioning on full blast and my seat reclined. I can't walk, can't drive, and I'm a little mad to be honest lol. My legs hurt so bad I'm pissed at the world.... Not to mention my ears are plugged up from all the pressure

Waaaa.....

[Hazard]

^^^^ lol :-)

Here's a quick shot of the legs - nothing spectacular but the wraps are helping the knee pain and allowing me to go heavier. It's making a difference.

[Hazard]

One more

[clarky.]

Fvck Haz they are thick.

[Sfla80]

Need to shave lol

[almostgone]

Thick and a good sweep going, Haz! Bet those fvckers are still feeling like pudding after the hacks.

[Hazard]

Need to shave lol

thanks for pointing that out lmao

I refuse to shave until I compete. It's such a pain in the ass

[clarky.]

I did delts and traps the night i had a wee niggle coming from my front delt kinda the area where it meets the side delt anyway.

Seated side db raises 1 working+rp 1 drop

Standing db side raises 1 working +rp 1 drop

Rev db fly 1 working 1 drop

That was it for delts guys i did i warm up of db shoulder press but was getting the pain that i mentioned above so just stopped.

Traps

BB shrugs 1 working TD. **new weight**

Behind the back shrugs 1 working DD

Traps were fried and still are lol.

[Hazard]

Thick and a good sweep going, Haz! Bet those fvckers are still feeling like pudding after the hacks.

They're useless lol. I love it

[kelkel]

One more

Be careful with the wraps. What I mean is don't use them to the point of masking pain and turning something minor into something much worse.
Big, thick quads Haz. Keep posing them in every position possible. It'll make a big difference when the time comes....

[Hazard]

Be careful with the wraps. What I mean is don't use them to the point of masking pain and turning something minor into something much worse. Big, thick quads Haz. Keep posing them in every position possible. It'll make a big difference when the time comes....

Appreciate it kel. I don't use them on anything but barbell squats. The rest of my workout is wrapless.... No pain in anything else at the moment

[almostgone]

OK, errands completed. Time for me to eat some steamed veggies and chicken while the wife "oohs and aahs" over her chicken lo mein. Sleep after that.
Hope everyone has a safe, yet bad@ss, Friday evening.

[almostgone]

I did delts and traps the night i had a wee niggle coming from my front delt kinda the area where it meets the side delt anyway.

Seated side db raises 1 working+rp 1 drop

Standing db side raises 1 working +rp 1 drop

Rev db fly 1 working 1 drop

That was it for delts guys i did i warm up of db shoulder press but was getting the pain that i mentioned above so just stopped.

Traps

BB shrugs 1 working TD. **new weight**

Behind the back shrugs 1 working DD

Traps were fried and still are lol.

Nice lift, Clarky. I had the clicking thing going on in my right shoulder last week. The d@mn thing would only click while I was walking, never would do it if I sat down and rotated my shoulders.
Might want to baby that shoulder just a tad?

[NACH3]

One more

Idk what the hell you were talking about, Haz.. You definitely don't have small legs lol. Keep doing what your doing big guy!!

[DCI]

Im just sore all over from this weeks training. Was so sore that did 't feel pumped in the gym just sore but I knew I was doing some damage.

Really wrecked now home to repair and eat

[BG]

Well my back and shoulder workout at the small gym wed must have been good, I was sore and tired. Probably because I was pissed and I didnt realize how hard I was training. So all in all, shitty time, great workout.

Friday Legs

warm up
Squats- heavy only 5 reps
Hacks- feet close failure
Leg press-feet low (was interrupted and cooled down so wasnt very good, Ill make it up next week when I take it easier on squats)
Front extensions
Rear curls
calves

[Sfla80]

You guys do 3 compound movements with legs huh??

Sounds intense

Not too much?

Definitely not critizing at all....more curious.

For me it's either squats or press....then I'll throw in hacks or vsquat.

[DCI]

I do 2 compounds for legs with lunges also. Feel they give a good mix to push your legs into that pain zone.

Also do pre exhaust alot on legs too helps a lot to up the intensity.

[Hazard]

Ideally I'd do squats and leg press and then either reverse v's or hacks. That's my plan going in..... Today that shit WAS NOT happening.

[BG]

You guys do 3 compound movements with legs huh??

Sounds intense

Not too much?

Definitely not critizing at all....more curious.

For me it's either squats or press....then I'll throw in hacks or vsquat.

Yes but I alternate intensity one exercises weekly and what muscle group I'm hitting. I target quads next week hams through foot placement.

[Bodacious]

I usually do Squats and then leg presses if I don't pre exhaust.

[NACH3]

Legs pullback

Stretching abs RC ex's walking on incline

Calves
Warm ups pyramided up to 4-6 reps(x2)

Rev Vs
2wArm ups up then went up to a pretty decent weight - 2w at that weight 12/9-10(pretty close to failure)

Smith lunges
Warm up - 2w 10/7

Leg press non-lock
2w higher end reps(to failure) legs exploded

RDLs
2w higher end reps(not to failure but close)

Ext -
2w 12/8 drop 4 + partials

Leg curls
2w 10+/7 drop 3 holding last rep for 5sec and a long 7count on Neg

The concrete set here with going with the higher end reps for two sets(I like heavy but not sure my legs don't like 2w sets in the 8-12 range) - Gonna be dite tomorrow lol

Weights done pretty fast 46min - was intense time to eat my cheat meal

[almostgone]

Woke up, ate a bite, and screw it!!!! I'm going to lay back down for a bit. .

[clarky.]

Morning guys and girls delts are stiff a dull ache traps are out or order i will be doing back in a few hours really looking forward to that. I will report back later on that guys hope yous all have a good wk end guys and girls.

[DCI]

I'm all kinds of sore. So some cardio and abs I think today

[marcus300]

Fvck this shit.... Ian had me drop set hack squats until I fell out of the machine. I'm still in the parking lot with the air conditioning on full blast and my seat reclined. I can't walk, can't drive, and I'm a little mad to be honest lol. My legs hurt so bad I'm pissed at the world.... Not to mention my ears are plugged up from all the pressure

One of the foundation movements of Paul, Dorian and Ian's leg workout the good old hack squat drop set to failure lol.

I guess you just pushed to failure to its true meaning?


Would anyone here train differently if they train with Ian or me or if any of us met up to train, would you train any harder and push even more to failure all because we are training with someone new? I bet most of us here would say YES........Well why aren't you training like this all the time then we cant train like this all the time but when we are in that 6 weeks growth building phase we should.

Haz, you were lucky you wasn't sick well done

[marcus300]

Cutting down on my protein, still having issues with my kidneys and blood.

Been dropping size because I really don't think my size is doing me any good now, down to 248-250lbs now and will continue to go down further.

Hard to come to terms with not being able to train and take gear like I want to

I know so many bodybuilders who have been doing this for some time who are suffering some kind of health problems either heart, kidneys, liver, blood, hormone and psychological so be careful. I know we all feel like 100 men but trust me there is something with our lifestyles what are causing these problems, we all know it but when your feeling on top of the world they aren't in the front of your mind.

Cycle with care and safety guys

I love size and it hurts to the core dropping down

[Hazard]

One of the foundation movements of Paul, Dorian and Ian's leg workout the good old hack squat drop set to failure lol. I guess you just pushed to failure to its true meaning? Would anyone here train differently if they train with Ian or me or if any of us met up to train, would you train any harder and push even more to failure all because we are training with someone new? I bet most of us here would say YES........Well why aren't you training like this all the time then we cant train like this all the time but when we are in that 6 weeks growth building phase we should. Haz, you were lucky you wasn't sick well done

The leg workout was of my design and my drive. I had asked Ian for a spot to take the weights off. He had this ability to motivate the shit out of you. He got me to squeeze out more reps on each set and drop. Those extra reps made all the difference in the world.... It may seem silly.... Thinking just 6-7 extra reps total can make the difference between huge legs and mediocre legs but when you have the sled on your shoulders and you can't possibly imagine getting one more rep..... Yet Ian makes you do two more and somehow your body does it..... THAT is when those legs grow. That's the difference.....