**Marcus's HIT Dungeon**

[Hazard]

Did my push up test after my chest session. Aced it. Hafta start doing more sit ups now tho

[Sfla80]

Did my push up test after my chest session. Aced it. Hafta start doing more sit ups now tho

Just a suggestion work on core as a whole. And sit ups will come easier.

Maybe I'm wrong.

[Hazard]

Just a suggestion work on core as a whole. And sit ups will come easier. Maybe I'm wrong.

Will do.... I'll be doing ab work 5 days a week

[Sfla80]

Will do.... I'll be doing ab work 5 days a week

Awhile back this weird member had a great ab thread in the workout forum.

Maybe someone here knows what I'm talking about I forget the guys name.

But the routine was sick.

[RaginCajun]

Awhile back this weird member had a great ab thread in the workout forum. Maybe someone here knows what I'm talking about I forget the guys name. But the routine was sick.

Dan the ab man It is stickied I think I think rhoag and GGR have it bookmarked

It is called.....So you want abs

[RaginCajun]

Dan the ab man It is stickied I think I think rhoag and GGR have it bookmarked It is called.....So you want abs

Just bumped it in the workout section

[numbere]

Awhile back this weird member had a great ab thread in the workout forum.

Maybe someone here knows what I'm talking about I forget the guys name.

But the routine was sick.

I think this is the thread.

IMO it's a good workout, but after following it for a year I had to change some tings up to get my abs to pop.

Plus, it's a really advanced workout.

Maybe 1 in 10 could complete it without taking months to work up to that level.

The best thing about the routine is that it does suck your belly in and shrink your waist.

So.... you want abs....

[numbere]

Just bumped it in the workout section

Damn, you work faster than I can type!

[Sfla80]

Lol see I knew people could remember.

It is really advanced.

But work at it at your own pace. Pick and choose exercises, or reps, and pace

[RaginCajun]

Damn, you work faster than I can type!

They call me the fastenator!!!

[BG]

Great leg day today.

5 minutes on stationary bike to warm up knees.
Extensions: moderate weight (heavy but not too heavy) higher reps
Squats: Got up to my decision weight (where I do some reps and either decide to stay and rep out or rack it and go up) and cranked out an easy 10 and racked it. Added 50 and did eight good reps. Got greedy and added another 40 and got 5 reps. It hurt (good hurt.) Racked it, dropped a plate and did about 5 more. Everything felt solid. One of those "good" days.
Lunges on smith: couple sets, 12-15 reps. Chose these as I didn't feel like moving all the plates to the vertical press.....
Seated leg curls
Calf crap.

AWESOME ! Im ready for a good one, got me stoked !

[BG]

Dan the ab man It is stickied I think I think rhoag and GGR have it bookmarked

It is called.....So you want abs

Post it up in here please. Im down to one ab day

[Sfla80]

I think this is the thread.

IMO it's a good workout, but after following it for a year I had to change some tings up to get my abs to pop.

Plus, it's a really advanced workout.

Maybe 1 in 10 could complete it without taking months to work up to that level.

The best thing about the routine is that it does suck your belly in and shrink your waist.

So.... you want abs....

Bg numbre did....here ya go

[IronClydes]

Close grip pulldowns or any pulldowns aren't like rows, you need to do both rows and pulldowns plus hypers for full back development and always some deads thorwn in the mix. A pulldown is done from above the head downwards, rows aren't.

Alright, so I hit it lighter with more attention to good form, using the hooks and cracking the nuts:

V-Bar Pulldown: 150x18, 180x10, 200x6 drop 190x2 drop 180x2
Seated Cable Rows: 150x12, 180x8, 210x6 drop 200x3 pause x3
T-Bar Rows w/V-Bar Handle: 90x12, 115x8, 135x5 drop 125x2 drop 115x2
Wide-Grip Lat Pulldown: 120x12, 140x10, 180x6 drop 170x2 drop 160x2
Bentover BB Row: 135x15, 185x8, 205x5 pause x2
Barbell Deadlift: 275x10, 295x8, 295x8

Had planned on doing hypers too, but the deads really hit the lower back and I was already at 45 minutes.

[IronClydes]

Pulldowns are also more for Lat 'width' not thickness as Marcus has stated... They all need doing but I honestly have always went the row/row/row your arse off way as its created thickness moreover it's created my lats to go outward too


[/B]

This^^ right here I agree with 100%... MMC is key as we can not see what's going on behind us(it's the only BP we can't see so getting ur MMC on point is key for any movement - which will carry over to all movements and better results... One que I use and in order to really activate the lats for optimal stretch and flexion is to arch your low back(or be keeping it arched... And at the peak contraction of any movement your going to pop your chest, too(don't over exaggerate it just enough to engage/recruit/and then demolish the lats

It's worked for me - I've followed this((Marcus' Advice)and concentrated on thickness and everything is/was(haven't lifted in close to a wk) falling into place... It was deads and BB Bent over rows(w/paused reps) and T-bar rows that built my back up - and they're my 3 favorite movements as well



-T-bars
-BB Bent over rows/or Pendulay Rows(low back is arched at a 90* position <---- (hits upper back - rhomboids teres Major/& minor - traps)
- seated long bar rows
- one arm DB rows
- deads have made a huge difference in my back development
- hypers

Thanks Nach, good stuff!

[BG]

Bg numbre did....here ya go

Thanks, gotta order those hanging things, not going to use the dirty ones at the gym.

[numbere]

Thanks, gotta order those hanging things, not going to use the dirty ones at the gym.

You don't need hangers if you have wrist wraps and a parallel pull up bar.

[almostgone]

Wrist is swollen a tad today so I opted for 20 minutes on the stupid walking machine instead of shoulders today. Think maybe I went a tad too close my close grip presses the other day?

[almostgone]

Just finished another round of grocery shopping. For the first time I can recall, In have more chicken in the freezer then beef. Looked at some cases of flank, but there was too much trim left on them and BH the time.the butcher trims it, it drives the price up to $8/lb.
Getting horizontal now. Wrist is feeling much better after the Voltaren tabs and a dab or two of the gel, so I think it's good enough for shoulders tonight.
Hang in there all, Friday is almost here.

[RaginCajun]

Just finished another round of grocery shopping. For the first time I can recall, In have more chicken in the freezer then beef. Looked at some cases of flank, but there was too much trim left on them and BH the time.the butcher trims it, it drives the price up to $8/lb. Getting horizontal now. Wrist is feeling much better after the Voltaren tabs and a dab or two of the gel, so I think it's good enough for shoulders tonight. Hang in there all, Friday is almost here.

Night bud, heal up

[Proximal]

Chest & tri's for me in a few. Going back later for cardio & to watch this Amazon - goddess do her evening workout. Have a crush happening, too bad I'm about 30 years older.

[DCI]

Chest tonight and the mercury is rising here fast gonna die with the humidity over here.

[Sfla80]

Chest tonight and the mercury is rising here fast gonna die with the humidity over here.

Wonder if it's close to Florida man.

36 years here and it's like it gets worse every year.

[kelkel]

Legs are sore as hell from yesterday and I have to go out and cut the grass. This is not gonna be fun. Meant to post up a couple leg pics yesterday on my leg workout post as I haven't posted any in a while. So here goes for ridicule. Calf shot and a relaxed post workout quad shot. Don't like the quad pic as I think it makes them look smaller than they are...

[Proximal]

Legs are sore as hell from yesterday and I have to go out and cut the grass.

Invest in a rider (or a goat) with legs like that you'll be knee deep in grass in no time.

[NACH3]

Legs are sore as hell from yesterday and I have to go out and cut the grass. This is not gonna be fun. Meant to post up a couple leg pics yesterday on my leg workout post as I haven't posted any in a while. So here goes for ridicule. Calf shot and a relaxed post workout quad shot. Don't like the quad pic as I think it makes them look smaller than they are...

Unbelievable Kel! It really is!

[kelkel]

Invest in a rider (or a goat) with legs like that you'll be knee deep in grass in no time.

The goat may get some of my neighbors arrested. Not sure they'd contain themselves.......scary as that sounds.

Unbelievable Kel! It really is!

Thanks brother!

[Hazard]

Damn kel.... Genetic freak right there..... Combined with lots of hard work.

[Proximal]

Incline bench - 4w (8-10)
Flys - 2w(14,12) 1td
Machine Bench - 2w (10,8) 1 td
Close grip bench - 4w (8-10)
Dips - 4w (8-10)
Press-downs 2w (10,8) 1td

2 New York steaks on the grill - cardio this evening.

Sorry to hear about the goats Kel, damn satanists! Do your legs bleed when you're even close to sharp objects?

[Sfla80]

Incline bench - 4w (8-10)
Flys - 2w(14,12) 1td
Machine Bench - 2w (10,8) 1 td
Close grip bench - 4w (8-10)
Dips - 4w (8-10)
Press-downs 2w (10,8) 1td

2 New York steaks on the grill - cardio this evening.

Sorry to hear about the goats Kel, damn satanists! Do your legs bleed when you're even close to sharp objects?

I don't think he meant satanists lol

[Mp859]

Incline bench - 4w (8-10) Flys - 2w(14,12) 1td Machine Bench - 2w (10,8) 1 td Close grip bench - 4w (8-10) Dips - 4w (8-10) Press-downs 2w (10,8) 1td 2 New York steaks on the grill - cardio this evening. Sorry to hear about the goats Kel, damn satanists! Do your legs bleed when you're even close to sharp objects?

I took it as goat fuckerss not sacrificing.

[Proximal]

Wait a second - people have sex with goats ?

[Sfla80]

Wait a second - people have sex with goats ?

Never under estimate a man.....lol

[DCI]

Wonder if it's close to Florida man.

36 years here and it's like it gets worse every year.

Its shocking here too. Its only 25c here but the humidity is a killer.

Smashed chest tonight. Did incline to start with one heavy set with a dd

Then flat one hard heavy set then droped to heavy but lighter weight and then the proper dropset.

Blood was flowing hard and the pain was intense.

Then db flies 2 set feeling the squeeze.

Then to finish bb negatives on the flat. The decline bench has been broken the last few weeks in the gym and it is wrecking my head

[Proximal]

Never under estimate a man.....lol

Seriously, absolutely nothing surprises me any more.

BTW, I know you posted the quote from your ink before, just want to say - VERY nice!

[almostgone]

Chest tonight and the mercury is rising here fast gonna die with the humidity over here.

Wonder if it's close to Florida man.

36 years here and it's like it gets worse every year.

It is getting steamy here as well. Actually kicking in a little late this year.

[almostgone]

Legs are sore as hell from yesterday and I have to go out and cut the grass. This is not gonna be fun. Meant to post up a couple leg pics yesterday on my leg workout post as I haven't posted any in a while. So here goes for ridicule. Calf shot and a relaxed post workout quad shot. Don't like the quad pic as I think it makes them look smaller than they are...

Fvck, awesome, Kel, just fvcking awesome.

[almostgone]

Finishing off my shake and then off to the shop.

[Sfla80]

Seriously, absolutely nothing surprises me any more.

BTW, I know you posted the quote from your ink before, just want to say - VERY nice!

Ty sir, we actually (I know I'll get shit for it hahahah) we both have the matching set.

I have one on each forearm.

Hers are top of shoulder bone, and the collar bone.

Other we got in Bali last day of honeymoon. Had to be out of hotel at 11 flight wasn't until like 8 or 9 something like that lol so we got a memory. That is in sankrit.

Our body is love we are enternal. Hindu saying.

Now just need to make sure she's not ex #2

[Sfla80]

It is getting steamy here as well. Actually kicking in a little late this year.

Late really? Thought it was early lol.

Did you get any of that storm btw???