**Marcus's HIT Dungeon**

[biggjd69]

Back in the gym after a brief stay out this week with a neck muscle strain.

Back
Barbel Row
2 warm up sets
1 work set 2 drops

One arm Dumbbell Row
2 warm ups
2 work sets

Iso lateral row
1 warm up
2 work sets 2 drops

Pull downs
4 straight sets

Felt like a friggin bull afterwards. But the I cheated the iron gods but I left the gym and grabbed two slices from my local pizzeria. I felt bad but the again I didn't. I eat clean during the week with a helluva lot of chicken. I can do one guilty pleasure every now and then. Happy Sat

[Cuz]

I just seen Kai Greene's leg workout posted, or so they are saying they "have seen him do a few times..."
High volume is not even the word, my God. What are your thoughts on this?

KAI’S LEG WORKOUT

Kai’s workouts change all the time, but here’s a more basic workout that we’ve seen him do a few times:

1. Lying Leg Curls: 4 sets x 15-20 reps
2. Standing One-leg Curls: 4 sets x 12-15 reps
3. Stiff-leg Deadlifts: 4 sets x 15-20 reps
4. Walking Lunges: 3 sets x approximately 40 yards
5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps
6. Squats: 4 sets x 20, 15, 12, 12 reps
7. Leg Press: 4 sets x 15-20 reps

I couldnt get half way through it ...just crazy

[kelkel]

Super-setted bis/tris this morning before heading out of town. Gym was pretty empty so I didn't feel like a douche taking a pic.

Very impressed Sarge!

[kelkel]

Super-setted bis/tris this morning before heading out of town. Gym was pretty empty so I didn't feel like a douche taking a pic.

Very impressed Sarge!

[Mp859]

I just seen Kai Greene's leg workout posted, or so they are saying they "have seen him do a few times..."
High volume is not even the word, my God. What are your thoughts on this?

KAI'S LEG WORKOUT

Kai's workouts change all the time, but here's a more basic workout that we've seen him do a few times:

1. Lying Leg Curls: 4 sets x 15-20 reps
2. Standing One-leg Curls: 4 sets x 12-15 reps
3. Stiff-leg Deadlifts: 4 sets x 15-20 reps
4. Walking Lunges: 3 sets x approximately 40 yards
5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps
6. Squats: 4 sets x 20, 15, 12, 12 reps
7. Leg Press: 4 sets x 15-20 reps

I couldnt get half way through it ...just crazy

I believe it have you seen Kai's legs? Lol

[NotTheSame]

Synthol

Yeah i know, just saying it looks terrible.

[Mp859]

Yeah i know, just saying it looks terrible.

Definetly

[Giggle]

Hi Marcus -
When you say you work lower biceps, what are your favorite exercises for this area?
Thanks so much

Yeh close grip bench press and over head db or lying db extentions. I also do close grip bp on the Smith and incorporate forced and negs. I also swap and change movements around and I'm extremely strong on arms. When I do db over head ext it looks like my arm will snap with the size of the bell. Love it lol.

I have to train my arms heavy and intense for them to grow and I also do a lot lower bicep work because it's amazing what it can do to the over all look,

[marcus300]

Hi Marcus -
When you say you work lower biceps, what are your favorite exercises for this area?
Thanks so much

I do a lot of incline db curls but I adjust the angle all the time, if you get the angle right you totally take out any shoulder and the tension is on the lower bicep. What this does to the overall look of the arm is when your arm is in a straight position the lower bicep bulges out t give the impression of a huge thick arm. Preacher curls at different angles also riggers the lower bicep but I will only ever do it with db's so I can get the groove right and the contraction.

[thunderthor70]

I do a lot of incline db curls but I adjust the angle all the time, if you get the angle right you totally take out any shoulder and the tension is on the lower bicep. What this does to the overall look of the arm is when your arm is in a straight position the lower bicep bulges out t give the impression of a huge thick arm. Preacher curls at different angles also riggers the lower bicep but I will only ever do it with db's so I can get the groove right and the contraction.

Love me some incline db curls! Feels like someone is jabbing an ice pic in your biceps when you do them right!

[Hazard]

Love me some incline db curls! Feels like someone is jabbing a ice pic in your biceps when you do them right!

Yup..... Great movement. I love em

[Giggle]

That's a big help, and thank you!
I usually do preachers with a BB, so I'll switch to db's.

I do a lot of incline db curls but I adjust the angle all the time, if you get the angle right you totally take out any shoulder and the tension is on the lower bicep. What this does to the overall look of the arm is when your arm is in a straight position the lower bicep bulges out t give the impression of a huge thick arm. Preacher curls at different angles also riggers the lower bicep but I will only ever do it with db's so I can get the groove right and the contraction.

[Igifuno]

Super-setted bis/tris this morning before heading out of town. Gym was pretty empty so I didn't feel like a douche taking a pic.

Hell yes sarge!!! Looking nice, thick and defined. Great job

[jasc]

What angle do you guys do your incline curls at? I tend to rotate between 37 and 45 degrees. It doesnt sound like a big difference, but the difference in the contraction is very noticeable.

[Hazard]

What angle do you guys do your incline curls at? I tend to rotate between 37 and 45 degrees. It doesnt sound like a big difference, but the difference in the contraction is very noticeable.

shit i couldn't tell you the degree..... lol. I just sit down and adjust the bench to what feels good that day. Usually wont go more than two weeks at the same angle.

[AD]

What angle do you guys do your incline curls at? I tend to rotate between 37 and 45 degrees. It doesnt sound like a big difference, but the difference in the contraction is very noticeable.

i'm not very flexible. i can only usually go less than 45 from the vertical. else my elbows won't be pointing down.

[Cuz]

What angle do you guys do your incline curls at? I tend to rotate between 37 and 45 degrees. It doesnt sound like a big difference, but the difference in the contraction is very noticeable.

45-60

[RipOwens]

Been taking it easy the past few days with a cold. (Credit my son for the virus, thanks boy!) Should be back tomorrow hitting, ironically enough, back.

[mockery]

How exactly did you do it

Not sure really , my work out was amazing, no discomfort or pain later in the day.

wasnt till the next day. was OK to stretch and do squats but after 12 hours later shit got real and it got angry

If i had to take a stab. may have been the over head press or when i was doing hammer strength preachers curls with 3 plates, the last rep felt like it pulled a muscle in my back.

I went in and talked to one of the top trainers prep coaches out this way and he thinks since he has seen enough of these in his time that its only inflamed, he said, anti inflammatory working range of motion and a lot of ice.

Fingers crossed its not worse and im done lifting for 8 months

[Java Man]

What angle do you guys do your incline curls at? I tend to rotate between 37 and 45 degrees. It doesnt sound like a big difference, but the difference in the contraction is very noticeable.

I left my protractor at home last time...

This thread always inspires me. I was not feeling the itch tonight but after reading the new posts and seeing sgt hartmans new arm shot I got fired up.

Nice work sarge.

[thunderthor70]

I left my protractor at home last time...

This thread always inspires me. I was not feeling the itch tonight but after reading the new posts and seeing sgt hartmans new arm shot I got fired up.

Nice work sarge.

I think we need more pics from everyone!! I did arms on Friday and sarges pick made me want to do them today!

[almostgone]

Not sure really , my work out was amazing, no discomfort or pain later in the day.

wasnt till the next day. was OK to stretch and do squats but after 12 hours later shit got real and it got angry

If i had to take a stab. may have been the over head press or when i was doing hammer strength preachers curls with 3 plates, the last rep felt like it pulled a muscle in my back.

I went in and talked to one of the top trainers prep coaches out this way and he thinks since he has seen enough of these in his time that its only inflamed, he said, anti inflammatory working range of motion and a lot of ice.

Fingers crossed its not worse and im done lifting for 8 months

Sounds like that is positive news and that a little time.will have you fixed up. Good to hear.

[NotTheSame]

Did a whole lot of watching Dorian Yates video's today and then hit legs hard.

Was literally trying to catch my breath the whole workout. Usually i'll try and catch my breath between squats and what not but i was working on real short breaks between sets. Really took it out of me but it was great. Legs feel like jelly and i feel like i did a hard cardio workout as well.

[mockery]

i get more of a leg pump from cardio the day after legs on the stepper and bike then i do , doing the actual quads. Maybe im doing it wrong.

oh well, dont wanna run the risk of not fitting into my GAP jeans

[Java Man]

I think we need more pics from everyone!! I did arms on Friday and sarges pick made me want to do them today!

No new pics from me til after the holidays. I like my grinch.

[Java Man]

i get more of a leg pump from cardio the day after legs on the stepper and bike then i do , doing the actual quads. Maybe im doing it wrong.

oh well, dont wanna run the risk of not fitting into my GAP jeans

You are doing something wrong if you get a better leg pump from a stair stepper than you do when you train quads. IMO. You could just be extraordinary I suppose. I know a guy who is built like a pro and he trains light maybe 3 days per week. I swear he's the only guy I've ever known who might be in danger of getting huge by accident. Some people just don't fit the ordinary mold.

[Java Man]

Haven't been posting my workouts lately. Legs thursday. Off friday. Arms tonight.

Destroyed them. Felt great.

Legs
Lunges, leg press, hacks, extensions. No bar squats. Knees have been hurting a bit with the cold weather. I live in california. Lol. Its been in the 40's at night and I'm whining.

Arms
Tried kels incline skull crushers. Awesome. More concentration on the triceps and no shoulder pain or elbow joint pain. I was able to use more weight because there was no pain.

Pre exhaust, rope and bar only tricep extensions, high rep (20-40)

Very heavy smith close.grip bench
1 feel, 1 working @ 275, drop to 225, drop to 195. Some rp in there too.
That was smith so weight was lower. Not sure but I think the smith is counterweighed to zero when the bar is empty. Whatever. I only list it for reference. Heavy is relative.

Rope extensions
I didn't go real heavy on these. Concentrated more on mm connection and isolating the muscles.
5 drops from 3/4 stack to 2 plates (40lbs) but I could not budge 40lbs unassisted at the end. cheated a few more. Total failure.
Rest, drink

Incline skulls
1 feeler
1 working, 8 reps at 125, drop to 85, rep to failure
Can't cheat here, no spotter.

Reverse cable curl (supine grip tricep) 1 arm, stirrup
No feeler. 1x6 80, drop, drop, drop, drop, drop down to 40. Fail.
Cheated every weight prior to drop by pushing down with free hand and letting the working arm do the negative.

Spent. Oh, no you don't... Still have biceps lol.

Rested. Even God rested! That means its ok if I do.

Close grip straight bar curls. Squeezed. No added.weight. Pre exhaust.

Incline curls, superset with hammer curls
60° ish, 30lb, 1x10 incline curl, hammer curl alternating (20 total)
Did that twice. Utterly destroyed. My arms hurt. I know, waaah.

Standing db hammer, 40lb
1x?, 3 sets. Just did as many as I could each set. variable.

finished with more straight bar close grip curls, slow, no added weight. Squeezed.

My arms are pumped so bad they hurt, like skin isn't big enough hurt. I measured them. Almost 17.5. Sweet. My goal is to crack 18 by feb. At this rate it will happen sooner. I'm happy.

50min

[mockery]

You are doing something wrong if you get a better leg pump from a stair stepper than you do when you train quads. IMO. You could just be extraordinary I suppose. I know a guy who is built like a pro and he trains light maybe 3 days per week. I swear he's the only guy I've ever known who might be in danger of getting huge by accident. Some people just don't fit the ordinary mold.

Ha ha nah my legs get pretty swol on quad days and on hammy days, but i get a crazy pump from cardio too.

[kronik420]

just measured my arms... only 14" i knew they were lagging but didn't know it was that bad...gotta start concentrating on them...

[Java Man]

Ha ha nah my legs get pretty swol on quad days and on hammy days, but i get a crazy pump from cardio too.

That didn't happen to me the one time I did cardio.

[mockery]

just measured my arms... only 14" i knew they were lagging but didn't know it was that bad...gotta start concentrating on them...

having smaller arms is better for buying shirts. to make them grow u have to eat crazy amounts of calories and at the end of the day hardly worth stretching your stomach fascia for bigger guns.

[mockery]

That didn't happen to me the one time I did cardio.

i eat roughly 500-1500 calories over maintenance daily so i do cardio a lot. even with all teh cardio i still added over a kilo FFM to each leg in 8 weeks. Granted i carry alot of body fat on my legs, its the last thing to go so my legs never look good. just bleh

[Java Man]

just measured my arms... only 14" i knew they were lagging but didn't know it was that bad...gotta start concentrating on them...

How tall are you? That matters a lot with measurements. At 6' IMO I look sort of skinny with 17" arms, which is what they are when not pumped. At 5'6", 17" arms look massive. Most basketball players who look like rails probably have 17", but their 7' height makes them look lanky.

[Java Man]

having smaller arms is better for buying shirts. to make them grow u have to eat crazy amounts of calories and at the end of the day hardly worth stretching your stomach fascia for bigger guns.

You are joking, right?

[mockery]

You are joking, right?

no, do you have 110% idea of what it takes to get arms up to or as close as 21" ? not to mention not using synthol. like everything else it involves a great deal of calories.

[kronik420]

How tall are you? That matters a lot with measurements. At 6' IMO I look sort of skinny with 17" arms, which is what they are when not pumped. At 5'6", 17" arms look massive. Most basketball players who look like rails probably have 17", but their 7' height makes them look lanky.

same 6ft..

[Java Man]

no, do you have 110% idea of what it takes to get arms up to or as close as 21" ? not to mention not using synthol. like everything else it involves a great deal of calories.

Not what I meant and please don't lecture me. I'm not some kid who just picked up his first dumbbell last year.

How are you going to grow if you don't eat? You said it, not me. You know what, this is not the general forum this is marcus' thread. I'm just going to disagree and leave it at that.

[Java Man]

same 6ft..

They'll grow. Just keep doing what youre doing and eat like a horse. Nevermind your stomach fascia.

[kronik420]

^^ exactly, you have to eat to grow.. but calories aren't my problem...so must be the training....

guess change to a 5 day split... and give arms a day to them selves..

[Java Man]

My arms were 15.5 last october. I hadn't trained in almost 10yrs and there is certainly some muscle memory involved but giving your arms a day of their own is definitely in order if you want to focus on arm size. Triceps are 3/4 of your arm. Personally, I have been training triceps first on arm day and hitting them hard hit style.

This is what happened in 4 months. From that change.
Attachment 147184
The june arm is a little over 16. The october one is a little over 17. Both were taken after training arms so its apples to apples. Roughly an inch growth. You can see the obvious difference in triceps. This is from following the principles in this thread.