**Marcus's HIT Dungeon**

[MuscleScience]

Today’s the day boys and girls. Let’s hit some PR’s and crush some workouts this week!

[Cuz]

Mornin gang , chest is a little sore today

[NACH3]

Mornin gang , chest is a little sore today

Same here brother

[TRA]

Good morning Marcus and the rest of the gang a lil walk this morning then later I will be in a tree waiting on a deer to come by.

Let me know when you need my address for that deer jerky...

[NACH3]

Delts & tris - shoulder was giving me grief so I didn’t read today will make it up MP Later in wk

- seated side laterals
2w/u after warming up prior as well
1w(45s) 10+ RP2 drop 3

- rear delts facing incline @ 35*
4w 12-8 reps strict w/a few partial swing 15sec in between sets

- BB front raises heavy s/s’d w/cable front raises(slightly higher reps 10-15)
2w each

- rev cable flys
2w + RP+RP

- Seated plate weighted dips
Pyramided up from 2aside 2+1/4aside 3+a dime aside
1w(3+a dime) 8+ drop(2+1/4) 7 +RP2

- incline skull crushers s/s’d into CG presses - reps = 8/10 etc
2w(110) 8/10 4+/10 +RP1maybe lol

- straight bar pushdowns
1w Drop + RP

- rev grip pushdowns
1w 10 +RP+RP

- one arm rope ext’s
2w 15-20

Another good one 41nin it was awesome stomach is getting thinner I snapped a pic

- first day of 2nd wk after a loooong layoff

[NACH3]

let me know when you need my address for that deer jerky...

x2....

[TRA]

Good day everyone. All this talk by you guys about being so sore has me envious and wondering what I am doing wrong. I get a tinge, but not like you are all touting, even when enhanced. Maybe not doing HIT nearly well enough. Will keep striving.
Rushed day today so hit gym downstairs.

Chest
Incline BB bench, smith
2 w/u
1 feeler
1 w set w/ r/p x 3 to hit 11

Vertical bench machine
1 w/u
1 feeler
1 w w/ r/p to hit 12

Incline DB flies
2 w/u
1 w w/ r/p to hit 12

Incline DB press - 15 deg
1 w w/ r/p x 2 to hit 11

Actually great session considering I used the apt facilities. Last lower incline (15 deg) was great addition to knock the remaining snot out of chest.

I got this the last time I worked out in the gym room here, wondering if it is the vertical press machine - anterior delts and anterior portion of lateral delts got so pumped and so painful could hardly stand it, haha, more than on shoulder day, but also involved upper outer chest. Have you experienced that? Brutal but good!

[DCI]

I hear that buddy

Tonight was chest in the gym. 39mins

Hammered incline flat and flies with kks special inner chest exercises.

Felt good was strong and hit it fast too

[Cuz]

After yesterday's chest routine
I have hard time hitting this pose and i never post it for that reason. It's all in the angle I guess.

Not sure if I can train today, baby girl is sick I have to tend to her but no big deal I'm pretty sore , even my back is sore

[Cuz]

Looking lean and thick Nach

[NACH3]

Looking lean and thick Nach

You are too man I can’t wait to hit my numbers b/c I’m definitely clean bulking don’t want all that water weight and just added in drol

[Cuz]

You are too man I can’t wait to hit my numbers b/c I’m definitely clean bulking don’t want all that water weight and just added in drol

I've decided to add more Cheat meals, I'm about 50/50 on diet right now I've done clean bulk for a year now and I want to put on some serious size that cycle itch is gettin more intense. I'm afraid if I cycle again I will just want to stay on forever lol. At least I can maintain what I have now. Keep grinding I guess

[NACH3]

I've decided to add more Cheat meals, I'm about 50/50 on diet right now I've done clean bulk for a year now and I want to put on some serious size that cycle itch is gettin more intense. I'm afraid if I cycle again I will just want to stay on forever lol. At least I can maintain what I have now. Keep grinding I guess

Believe me you won’t want to stay on forever you get sooo tired and lethargic the longer your on your be surprised how you’d feel afterwards imo - hop on a test NPP backloaded with sunny or drol I love npp tbh even at 400-450 your good

[TRA]

After yesterday's chest routine
I have hard time hitting this pose and i never post it for that reason. It's all in the angle I guess.

Not sure if I can train today, baby girl is sick I have to tend to her but no big deal I'm pretty sore , even my back is sore

Holy b'geezus - I can lift the rest of my life and won't have shoulders or arms like that (granted, I'm 56 so the rest of my life isn't that long, haha). As far as your waist, that's just unreal. I couldn't photo shop my waist to look like that.

You look GOOD, man. I think you and Nach need to have a "shoulder off" competition - pics due 3 months from now

[Cuz]

Believe me you won’t want to stay on forever you get sooo tired and lethargic the longer your on your be surprised how you’d feel afterwards imo - hop on a test NPP backloaded with sunny or drol I love npp tbh even at 400-450 your good

I'm gonna run 700 mg of test for 12 weeks or so nach, thinking of tren again or mast. I need caber for tren but I have no source for it and I'm not gonna bother with it bc I my body is very tren sensitive, my left nipple always is gyno prone even with trt I get flare ups

Never tried npp, but I think I could get tren and mast

[Cuz]

Holy b'geezus - I can lift the rest of my life and won't have shoulders or arms like that (granted, I'm 56 so the rest of my life isn't that long, haha). As far as your waist, that's just unreal. I couldn't photo shop my waist to look like that.

You look GOOD, man. I think you and Nach need to have a "shoulder off" competition - pics due 3 months from now

Thanks brother , the small waist just helps the illusion. I'm very shoulder arm dominant always have been.

[TRA]

Thanks brother , the small waist just helps the illusion. I'm very shoulder arm dominant always have been.

Good for you, man. I'm butt and gut dominant and always have been. I look at a donut and my @ss grows. Might as well be someone out there reaping the benefits rather than the curse of genetics, and completing the whole yin/yang thing, haha.
(Regarding genetics, by no means am I slighting the obvious hard work that went into that physique)

[Cuz]

I agree, genetics probably are a number 1 factor in the sport , drugs help a lot but there's no substitution

[kelkel]

I'm gonna run 700 mg of test for 12 weeks or so nach, thinking of tren again or mast. I need caber for tren but I have no source for it and I'm not gonna bother with it bc I my body is very tren sensitive, my left nipple always is gyno prone even with trt I get flare ups

Never tried npp, but I think I could get tren and mast

Run low dose Nolva during your cycles.

[NACH3]

Run low dose Nolva during your cycles.

This is what I do now every blast as blast works like a charm

[marcus300]

After yesterday's chest routine
I have hard time hitting this pose and i never post it for that reason. It's all in the angle I guess.

Not sure if I can train today, baby girl is sick I have to tend to her but no big deal I'm pretty sore , even my back is sore

vfuk cuz you look well mate, well done

[marcus300]

Delts & tris - shoulder was giving me grief so I didn’t read today will make it up MP Later in wk

- seated side laterals
2w/u after warming up prior as well
1w(45s) 10+ RP2 drop 3

- rear delts facing incline @ 35*
4w 12-8 reps strict w/a few partial swing 15sec in between sets

- BB front raises heavy s/s’d w/cable front raises(slightly higher reps 10-15)
2w each

- rev cable flys
2w + RP+RP

- Seated plate weighted dips
Pyramided up from 2aside 2+1/4aside 3+a dime aside
1w(3+a dime) 8+ drop(2+1/4) 7 +RP2

- incline skull crushers s/s’d into CG presses - reps = 8/10 etc
2w(110) 8/10 4+/10 +RP1maybe lol

- straight bar pushdowns
1w Drop + RP

- rev grip pushdowns
1w 10 +RP+RP

- one arm rope ext’s
2w 15-20

Another good one 41nin it was awesome stomach is getting thinner I snapped a pic

- first day of 2nd wk after a loooong layoff

boom, nice mate

[kelkel]

vfuk cuz you look well mate, well done

He does doesn't he.

[almostgone]

Off to the shop here in a few.

[MuscleScience]

Chest and Tris:

Warmup:
Battle ropes for 2 min, SITS exercises for shoulders, half rep pushups
Bar bench press form work.

Bench:
135x10
185x5
225x3
245x3
265x3
275x1
285x1
295-miss

Incline bench
135x10
185x10
185x8
185x7

Incline ezcurl bar skull crushers:
65x10
85x10
95x10

DB pullovers:
60x10
65x10
70x8

DB French press:
65x10
70x10
70x10

CC tri pressdowns:
30x10
30x10
30x10

Single arm machine bench press:
70x10
70x10
70x10

Cardio:
35min HIIT
15min stair stepper after HIIT

Comments:
Working on my bench and trying to get my form down and improve my mechanics. Felt very good but a bit awkward since I have developed som bad habits over the years. I felt strong but my last lift at 295 I missed the weight bad, but honestly felt like I should have got it. I don’t think I took adequate rest between sets. Oh well there is always next week.

[marcus300]

Chest and Tris:

Warmup:
Battle ropes for 2 min, SITS exercises for shoulders, half rep pushups
Bar bench press form work.

Bench:
135x10
185x5
225x3
245x3
265x3
275x1
285x1
295-miss

Incline bench
135x10
185x10
185x8
185x7

Incline ezcurl bar skull crushers:
65x10
85x10
95x10

DB pullovers:
60x10
65x10
70x8

DB French press:
65x10
70x10
70x10

CC tri pressdowns:
30x10
30x10
30x10

Single arm machine bench press:
70x10
70x10
70x10

Cardio:
35min HIIT
15min stair stepper after HIIT

Comments:
Working on my bench and trying to get my form down and improve my mechanics. Felt very good but a bit awkward since I have developed som bad habits over the years. I felt strong but my last lift at 295 I missed the weight bad, but honestly felt like I should have got it. I don’t think I took adequate rest between sets. Oh well there is always next week.

Those low reps and 1rm will destroy your shoulder MS imho. If it something your concentrating on try pulling your shoulders into your scapula and lock them in, this will help and if its power and strength your going for keep your elbows close and use the lats to spring out of the lift, also a good arch and push through the feet while digging your traps into the bench.

[almostgone]

Slight improvement tonight. More reps on some things. Slight weight increase on some things.



Cable side laterals- 2 w/u, Work- (L)- 13,drop,3+,drop,5. (R)- 12,rest pause, 5+ w/ 5 count hold on partial.
Seated side laterals- 1 light set of 10+ reps w/ a 10 count hold on the partial.
Rev. flyes- 2 w/u, Work1- 12,rest pause, 5+. Drop a little weight. Work 2- 12,rest pause, 5+. 10 count hold on both partials.
D'bell presses- 3 w/u, Work 1- 11 reps. Drop a little weight. Work 2- 7 reps w/ a slow 10 count neg. on last rep.
B'bell shrugs - 2 w/u, Work1 (front) - 7, drop,4. Drop off a little weight. Work2 (rear)- 9+ reps w/ a 10 count hold on partial.
Superset w/ d'bell shrugs from the side- 10, rest pause, 3.

44 minutes. I could press more weight, but I think I need to give it a little more time? I have to assist the left arm with my right to get the bell to my leg for the liftoff, but once the bells are up and set, the presses are fairly smooth. Stupid @ss arm.

[marcus300]

Chest and Tris:

Warmup:
Battle ropes for 2 min, SITS exercises for shoulders, half rep pushups
Bar bench press form work.

Bench:
135x10
185x5
225x3
245x3
265x3
275x1
285x1
295-miss

Incline bench
135x10
185x10
185x8
185x7

Incline ezcurl bar skull crushers:
65x10
85x10
95x10

DB pullovers:
60x10
65x10
70x8

DB French press:
65x10
70x10
70x10

CC tri pressdowns:
30x10
30x10
30x10

Single arm machine bench press:
70x10
70x10
70x10

Cardio:
35min HIIT
15min stair stepper after HIIT

Comments:
Working on my bench and trying to get my form down and improve my mechanics. Felt very good but a bit awkward since I have developed som bad habits over the years. I felt strong but my last lift at 295 I missed the weight bad, but honestly felt like I should have got it. I don’t think I took adequate rest between sets. Oh well there is always next week.

MS CHRIS'S VIDEOS ARE EXCELLENT OF YOUR GOING FOR YOUR MAX LIFT ON THE BENCH, sorry for cap lock. Chris is one of my fav for mobility and also perfect form on all power lifts

Please watch and listen to everything he says

[marcus300]

MS

[marcus300]

Slight improvement tonight. More reps on some things. Slight weight increase on some things.



Cable side laterals- 2 w/u, Work- (L)- 13,drop,3+,drop,5. (R)- 12,rest pause, 5+ w/ 5 count hold on partial.
Seated side laterals- 1 light set of 10+ reps w/ a 10 count hold on the partial.
Rev. flyes- 2 w/u, Work1- 12,rest pause, 5+. Drop a little weight. Work 2- 12,rest pause, 5+. 10 count hold on both partials.
D'bell presses- 3 w/u, Work 1- 11 reps. Drop a little weight. Work 2- 7 reps w/ a slow 10 count neg. on last rep.
B'bell shrugs - 2 w/u, Work1 (front) - 7, drop,4. Drop off a little weight. Work2 (rear)- 9+ reps w/ a 10 count hold on partial.
Superset w/ d'bell shrugs from the side- 10, rest pause, 3.

44 minutes. I could press more weight, but I think I need to give it a little more time? I have to assist the left arm with my right to get the bell to my leg for the liftoff, but once the bells are up and set, the presses are fairly smooth. Stupid @ss arm.

You guys are killing me

Thanks for the email AG, love hearing fro you buddy

[almostgone]

You guys are killing me

Thanks for the email AG, love hearing fro you buddy

Always a pleasure, boss! I have to check in to make sure y'all aren't spending too much time fishing and I also value your friendship and input on things.

[marcus300]

Always a pleasure, boss! I have to check in to make sure y'all aren't spending too much time fishing and I also value your friendship and input on things.

I'm bored mate, cant train, feel fat now weight as started to creep on me again, muscle is going fast but should have headway very soon, loads of bw done from many consultant and they should all be taking together in hopes to set me free........fishing is when I hit rock bottom

[almostgone]

I'm bored mate, cant train, feel fat now weight as started to creep on me again, muscle is going fast but should have headway very soon, loads of bw done from many consultant and they should all be taking together in hopes to set me free........fishing is when I hit rock bottom

I figured your version of fishing is snapping pics while snorkeling the waters @ Mauritius.
Looking forward to hearing a good report soon!

[NACH3]

Morning all! Great posts fellas!

I’m sore as fuk and thinking of an off day actually taking one chest and delts bud and tris are useless lol giving the body s break today it’s screaming at me

Hope you all have a great day

[DCI]

Hey hey guys its not fcking the 31st of October yet where are all these monsters coming out early for.

As i said nach and cuz man looking big guys and ripped too mucho jelaous.

[OdinsOtherSon]

Good morning everyone. Hope you all make it an awesome day and the workouts are killer!


Sent from my iPhone using Tapatalk

[songdog]

Good morning Marcus and the rest of you freaks!

[songdog]

I'm bored mate, cant train, feel fat now weight as started to creep on me again, muscle is going fast but should have headway very soon, loads of bw done from many consultant and they should all be taking together in hopes to set me free........fishing is when I hit rock bottom

Yeah Marcus I can relate to this!I swear my wife is the Devil I am dropping weight so she makes a homemade apple pie again brings home donuts and cake I gained 5lbs the cake and donuts got feed to the wildlife NO MORE! at my age losing weight seems harder I may have to trade her in for a younger model LOL

[Cuz]

Morning all, think today will be back workout. Hopefully I don't miss meals like I did yesterday

[marcus300]

I was on some meds yesterday so no idea what i wrote here lol. Hope all is well
Lets see what you guys have trained today