**Marcus's HIT Dungeon**

[almostgone]

Great suggestion & I want to try this. Still getting use to this type of training so I'll wait a bit, but soon !

I was actually thinking about this yesterday...I'm currently reading through this whole thread (page 97 currently) & Marcus mentions pre-exhausting a lot. Sounds pretty effective & I wouldn't need to lug as heavy of a dumbell back & forth in between drops...or atleast until get stronger !

Thanks for the advice

No problem....that's one of the great things about this thread. Tons of solid info and lots of good people.
Pre exhausting with flyes keeps your pressing weight down...easier on the joints for me.

[Cuz]

Its tough everywhere it seems and I dont think its gonna get any better. Pretty soon it will beagainst the law to lift weights over here lol

[DCI]

Word cuz, least we have lifting to escape from the monotany

[kelkel]

Thats my girlfriend. 5'5" 117lb

Roll her over and take a pic. Please.

[DCI]

Roll her over and take a pic. Please.

If he was rolling her over I'd imagine there'd be slmething else on his mind rather than taking a pic lol

[Cuz]

Lol you guys crack me up. She does cruise the forum. But I may make her uncomfortable posting others I honestly dont know how I got the "ok" to use that as my avi but I did ao im happy. Lol maybe one day

[Mp859]

Lol you guys crack me up. She does cruise the forum. But I may make her uncomfortable posting others I honestly dont know how I got the "ok" to use that as my avi but I did ao im happy. Lol maybe one day

Without flipping her over that could be you in your Avi for all we know.

[DrewZ]

Thats my girlfriend. 5'5" 117lb

Nice!

Happy hump day! ^^

[marcus300]

Lol you guys crack me up. She does cruise the forum. But I may make her uncomfortable posting others I honestly dont know how I got the "ok" to use that as my avi but I did ao im happy. Lol maybe one day

If you need any help from Marcus when your going through ED I will come over and help both of you out, maybe get a few training sessions in aswell

[marcus300]

Back in the gym tomorrow after having 4 days off due to the usual. May hit chest pre exhaust and I am feeling rather motivated and excited to take myself to failure and maybe beyond. You never know an eye ball shake may well be in order

[Hazard]

Back in the gym tomorrow after having 4 days off due to the usual. May hit chest pre exhaust and I am feeling rather motivated and excited to take myself to failure and maybe beyond. You never know an eye ball shake may well be in order

I've been out for a week. I did get an upper body workout in while in Puerto Rico tho. I didnt feel right being there and not lifting. The gym was actually nice but didnt have what I needed

[kelkel]

The gym was actually nice but didnt have what I needed

You mean girls with large butts?

[Hazard]

You mean girls with large butts?

There were plenty of those.....

[Cuz]

If you need any help from Marcus when your going through ED I will come over and help both of you out, maybe get a few training sessions in aswell

Well every now and then ED hits me lol but im working on fixing that. ill make a note of it. Lmao training session

[Cuz]

There were plenty of those.....

No pics?

[Hazard]

No pics?

I took a few and should have uploaded them while in PR. I forgot about them and the GF came to pick me up. I saw them when going thru the pics I took and deleted em before she saw them lmfao

[probuild42]

I took a few and should have uploaded them while in PR. I forgot about them and the GF came to pick me up. I saw them when going thru the pics I took and deleted em before she saw them lmfao

Lol. Never delete pics just forward to your secret email for future use!

[Dpyle]

Chest day! 300mg caffeine, 2g citrulline, 2.5g arginine on top of my cialis this morning. blasted it out in 35 min.

Pec dec fly warm up/pre-exhaust. About 8 sets total with double drops on the last 2 sets

Decline hammer strength press: 1 feel, 1 working with RP and one drop

Incline hammer strength press: 1 feel, 1 working with 2 RP, one drop, and partials till I couldn't move it an inch

Iso lateral chest press: 1 working with 1 drop, RP, and partials

1 more set of machine flys with double drop and partials to complete failure before each drop

Walked out of the gym feeling like I was carrying a set of DD's on my chest! Tomorrow will be a cardio day.

[RaginCajun]

Well every now and then ED hits me lol but im working on fixing that. ill make a note of it. Lmao training session

He trains in latex you know.

It raises HGH

[RaginCajun]

Chest day! 300mg caffeine, 2g citrulline, 2.5g arginine on top of my cialis this morning. blasted it out in 35 min. Pec dec fly warm up/pre-exhaust. About 8 sets total with double drops on the last 2 sets Decline hammer strength press: 1 feel, 1 working with RP and one drop Incline hammer strength press: 1 feel, 1 working with 2 RP, one drop, and partials till I couldn't move it an inch Iso lateral chest press: 1 working with 1 drop, RP, and partials 1 more set of machine flys with double drop and partials to complete failure before each drop Walked out of the gym feeling like I was carrying a set of DD's on my chest! Tomorrow will be a cardio day.

Way to kill it D!

Looking thick man

[Dpyle]

Way to kill it D!

Looking thick man

Thanks RC. I've added nearly 30lbs in the past year. Sure some was fat, but a lot was lean mass as well so I'm pleased at the moment.

[almostgone]

Seated d'bell curl-2 w/u, Work1-4.5, Work2-3.5
Incline d'bell curl-1 w/u, Work1-3.5, Work2-3
Bent over Concentration curl-Work1-4.5, Work2-5
Seated hammer curl-Work1-4,Work2-3.5
Bicep stretches
Triceps pressdown-2 w/u, Work1-5, Work2-3
D'bell skullcrushers-1w/u, Work1-11, Work2-7 (misjudged my weights on this one)
Close grip Smith press-2 w/u, Work1-8, Work2-5
Triceps stretches
44 min. including stripping machine and storing plates and bells. Back to beyond failure next lift. ....new mouthgard next time too. I bit through my old one tonight.

[FiLL]

need to find a new career change

I had those same feels and late last year I launched my own Business, it's more enjoyable now, hard work and tough going but I can't complain

[kelkel]

Crushed legs today. After high rep warm up on extensions:

Extensions: 2 sets, 15-20 reps
Vertical Press: 2 sets, heavy as I could go, 10-12 reps
Squats: Moderate weight, 14 reps (I think) with a pause at bottom on first 8-9. The pause really upped the intensity. RP for another 7. Crushed me.
Smith lunges: 2 sets around 12 reps each.
Seated leg curls: 2 sets 10-12 reps
Usual calf crap: (but they're growing)

Sore already tonight. Love it.

[almostgone]

Crushed legs today. After high rep warm up on extensions:

Extensions: 2 sets, 15-20 reps
Vertical Press: 2 sets, heavy as I could go, 10-12 reps
Squats: Moderate weight, 14 reps (I think) with a pause at bottom on first 8-9. The pause really upped the intensity. RP for another 7. Crushed me.
Smith lunges: 2 sets around 12 reps each.
Seated leg curls: 2 sets 10-12 reps
Usual calf crap: (but they're growing)

Sore already tonight. Love it.

I dropped the hammer and bought a leg extension/leg curl machine, Kel. It's not exactly the same build as yours but very similar. Paid more than I wanted to, but I'll blame it on the wife. I was looking at the machine online and the wife saw it and said that would be good for her to use also.....so, I clicked on the "buy now" button.

[DCI]

I had those same feels and late last year I launched my own Business, it's more enjoyable now, hard work and tough going but I can't complain

That could be on the cards too.

Tonight will be shoulders, abs and cardio cannot wait

[FiLL]

That could be on the cards too.

Tonight will be shoulders, abs and cardio cannot wait

Do it mate!!


A good workout can solve any problems too haha

[marcus300]

Pre exhaust chest

I decided to hit a higher rep range because I didn't want to use the heavy weight due to pain in my delt again, ive got pains all over by the way not just delts lol...

flyes
3 warm up sets
1 working set to failure hit between 12-15 reps

incline db press
2 feels sets
1 working set to failure hit 15 reps

vertical flat chest press
2 working sets to failure hitting 15 reps

flat db flyes
2 working sets failure hit 15 reps

Went home exhausted and had oats and 7 whole eggs.

[clarky.]

Did traps and delts today well tried lol had a warm up but not good enough.

Shrugs on smith 1 working TD

Front raises 1 working DD

Shoulder press 1 working DD

Tried to do side delts but i was getting sever pain from my RC i never warmed up properly guys. I never did my RC exercises fvcking dummy so that was that pretty poor.

On a side note kel i tried behind the back shrugs they were great it really hits the traps different. It hits them more in the center like in line with the spine area you know what i mean. BUT my ass got in the way lol so i will have to give it a bit of practice lol.

My foot is getting better so i'll hit legs tomorrow.

[Mp859]

Pre exhaust chest I decided to hit a higher rep range because I didn't want to use the heavy weight due to pain in my delt again, ive got pains all over by the way not just delts lol... flyes 3 warm up sets 1 working set to failure hit between 12-15 reps incline db press 2 feels sets 1 working set to failure hit 15 reps vertical flat chest press 2 working sets to failure hitting 15 reps flat db flyes 2 working sets failure hit 15 reps Went home exhausted and had oats and 7 whole eggs.

I would love to kill some weights with you brother Marcus!!

[Mp859]

Did traps and delts today well tried lol had a warm up but not good enough. Shrugs on smith 1 working TD Front raises 1 working DD Shoulder press 1 working DD Tried to do side delts but i was getting sever pain from my RC i never warmed up properly guys. I never did my RC exercises fvcking dummy so that was that pretty poor. On a side note kel i tried behind the back shrugs they were great it really hits the traps different. It hits them more in the center like in line with the spine area you know what i mean. BUT my ass got in the way lol so i will have to give it a bit of practice lol. My foot is getting better so i'll hit legs tomorrow.

I wish I could do behind the back shrugs. My ass is in the way. Careful with that rc man I had to have it fix from not warming up and going heavy. Do you work rear delta with back?

[kelkel]

On a side note kel i tried behind the back shrugs they were great it really hits the traps different. It hits them more in the center like in line with the spine area you know what i mean. BUT my ass got in the way lol so i will have to give it a bit of practice lol.

Best done on a smith machine, imho. That way you can work around your posterior.....

[kelkel]

I dropped the hammer and bought a leg extension/leg curl machine, Kel. It's not exactly the same build as yours but very similar. Paid more than I wanted to, but I'll blame it on the wife. I was looking at the machine online and the wife saw it and said that would be good for her to use also.....so, I clicked on the "buy now" button.

Let us know how it works out. Post a pic when you can.

[marcus300]

I would love to kill some weights with you brother Marcus!!

I would love that to and then you could report back how intense the workout was

[Mp859]

I would love that to and then you could report back how intense the workout was

I feel exhausted thinking about it haha. Keep killing those weights big guy!

[Cuz]

I will crush arms today

[Mp859]

I will crush arms today

Get em!!!

[DCI]

Shoulders tonight was epic

Hammerstrength pressing 1 heavy dd

Arnie presses heavy set x1 dd

Front raises x1 dd

Side raises x1 dd

Db shrugs

Cardio.

Now wrecked feeding and watching tv for the evening

[hawk14dl]

Went to a gym near my future residence today. One of those $10 a month no contract places so I didn't expect much.

They actually have tons of free weights and a lot of resistance machines. All practically new. And of course rows and rows of cardio equipment.

They're also going to do a body analysis for me for joining. I'm pretty excited about that, I've basically been just guessing at my bf%. this won't be exact but should be close, they'll do bioelectrical impedance, as well as calipers. I'm 6'1 184ish, and I've been guessing myself at around 16%. we'll see Saturday

[kelkel]

And of course rows and rows of cardio equipment.

Absolutely useless....