**Marcus's HIT Dungeon**

[DCI]

Great posts in here lads as always. This week is de load week feel good no muscle pain but got decent blood flow into the muscles but nothing that I'd write home about.

Next week will be another week to open a door into heavy weights and some gains.

Moving gym also and will probably be training on my own so more rest pause I think will be in order.

[NACH3]

Oh god.....






I'm omnipresent.

So it was you(or are you just a supreme being)?!?! I've not seen anything(obviously) but if it is - white out your face and.... I want to see

So on a side note - my tris are fried - bis are very sore when stretched... Good stuff - off day for me(body needs a break)

[Bio-Active]

So it was you(or are you just a supreme being)?!?! I've not seen anything(obviously) but if it is - white out your face and.... I want to see So on a side note - my tris are fried - bis are very sore when stretched... Good stuff - off day for me(body needs a break)

get that rest day in brother it works wonders. I look forward to my rest day now a days

[marcus300]

I've got you Frank this is defiantly you my friend, I can tell by the size, how ripped, his calves are and his dog.

Watch it especially the first 16 seconds

Oh god.....







I'm omnipresent.

[NACH3]

get that rest day in brother it works wonders. I look forward to my rest day now a days

It really does... I can say after last wk when my body was just screamin to take one - I took 2 - and was so ready to go!

Nice session today, brother!

[davidtheman100]

I've got you Frank this is defiantly you my friend, I can tell by the size, how ripped, his calves are and his dog.

Watch it especially the first 16 seconds

Very important info from 0:12-0:15.

[Bio-Active]

It really does... I can say after last wk when my body was just screamin to take one - I took 2 - and was so ready to go! Nice session today, brother!

I got a little extra sleep. Was able to tear it up this morning. Made some nice gains and my back is still on fire

[NACH3]

I got a little extra sleep. Was able to tear it up this morning. Made some nice gains and my back is still on fire

That always helps... Love feeling as wide as door(barn door) nothing like a great lat pump!

[NACH3]

Very important info from 0:12-0:15.

His tight arse skin and those veins are Defo Kel like!

[NACH3]

Btw - I have an appt for another DTM... And ART! It's someone whose come highly recommended... I'm very. Much looking forward to this... I've heard great things about ART and from what I've read it seems like it will do its job!

[marcus300]

Btw - I have an appt for another DTM... And ART! It's someone whose come highly recommended... I'm very. Much looking forward to this... I've heard great things about ART and from what I've read it seems like it will do its job!

Excellent, let me know how it goes

[marcus300]

His tight arse skin and those veins are Defo Kel like!

It was Kel's dog humping his calve what sealed it for me

[NACH3]

Excellent, let me know how it goes

I Sure will! Looking forward to it!

That was funny^^ - and looked exactly like his dog! Lmao

[Sfla80]

Arms today

Body weight dips to get blood going

Close grip bench

Rope pull downs straight into reverse one handed pull downs

Lying flat db extensions

Seated one arm db over heads straight into db kick back

Standing db curls palms up straight into preacher close grip curls

Hammer incline curls

Rope curls

[kelkel]

It was Kel's dog humping his calve what sealed it for me

My dog loves me.

[Bodacious]

Btw - I have an appt for another DTM... And ART! It's someone whose come highly recommended... I'm very. Much looking forward to this... I've heard great things about ART and from what I've read it seems like it will do its job!

I need to get on your DTM routine. Stuff cost to much around here. I am due one though.

[Bodacious]

Chest today.

Incline Press DB 3f 12,12,8 reps 1W 12reps 1Neg (up weight from last week)Going to up it again next week still on the high end of rep range.

Incline DB flys 2f 12,11 reps 1W 11 1Forced 1 neg

Flat Db press 2F 10,8 reps 2W First working set 10 1neg and 1Forced) 2nd working set (5 reps drop then 1 rep... I was done.)

Flat DB flys 2f 12,8 reps 1W 10 .... 1 rep about half way then I did one neg.

Decline BB press 1F 10 reps 1W 6 DS 3

20 mins of light cardio

Chest was fried. I am still getting more reps than I would like. I went up on weight almost every movement. Next week going up again. If I feel good that day. Going to shot more for the 6-8 rep range with 1 to 2 force then neg. Looking back I am getting 10-12 reps which I think is okay. Just need to add more weight though, I am thinking?? Like I said I have added weight last two weeks though.

Good workout felt great. Tomorrow is off day need to rest and recover some. I have hit it four days straight and I can tell. Might go in for cardio and ab work and some stretching.

[marcus300]

My dog loves me.

I knew it was you Frank

[NACH3]

@ Bod...

Use your feelers to gauge your working set weight... On cycle youll be adding to this wkly imho... Should be right... And unless your not warmed up(or utilizing your warm ups for pre-exhaust) I'd think after one set of 10-12 then just feeling it out for you to hit that 6-8rep mark at true failure makes RPs or drops(all to failure) THAT much more EFFECTIVE! How'd you hit decline after two presses? You hit the right rep range for drops for sure(probly could've used the same weight for maybe 1-2)?!
-Good session!

@Sfla... You hit the same movement on tris twice(I did this too much too lol) your seated DB behind head press activates the long head of tri just like with lying tri ext... I just saw it was one arm(was that across the body not like palms facing - but palm facing frontward)? That would be more short head

But your not hitting failure so I'm not quite sure how this would affect your BPs(if you get what I'm saying)? Seems as tho your intensity isn't lacking - that's great to see you utilize S/Sets b/c it'll surely help w/your intensity and not too much on your body - still a great session -

How you been feeling buddy?

[NACH3]

I need to get on your DTM routine. Stuff cost to much around here. I am due one though.

It's very expensive - but it's the only thing that actually really loosens me up(I'm also going to start hitting the sauna after my w/o's to keep my shoulder loose and stretch in there!

[DCI]

Have to say Frank Mcgrath and Jason Huh are two of my fav bodybuilders to follow both have seriously dense and thick muscle but have seriously narrow waists too which makes them look even more unbelivable.

[Sfla80]

@ Bod...

Use your feelers to gauge your working set weight... On cycle youll be adding to this wkly imho... Should be right... And unless your not warmed up(or utilizing your warm ups for pre-exhaust) I'd think after one set of 10-12 then just feeling it out for you to hit that 6-8rep mark at true failure makes RPs or drops(all to failure) THAT much more EFFECTIVE! How'd you hit decline after two presses? You hit the right rep range for drops for sure(probly could've used the same weight for maybe 1-2)?!
-Good session!

@Sfla... You hit the same movement on tris twice(I did this too much too lol) your seated DB behind head press activates the long head of tri just like with lying tri ext... I just saw it was one arm(was that across the body not like palms facing - but palm facing frontward)? That would be more short head

But your not hitting failure so I'm not quite sure how this would affect your BPs(if you get what I'm saying)? Seems as tho your intensity isn't lacking - that's great to see you utilize S/Sets b/c it'll surely help w/your intensity and not too much on your body - still a great session -

How you been feeling buddy?

Yeah nach I completely understand what you mean. Didn't realize it at the time. Like u said, I'm utilizing the straight sets to keep up intensity some. So it was a debate on what I should do in the area of gym I was in.

Feeling great nach thanks for asking. But that's kinda the problem lmao. Never felt bad or wrong.

Busy ass weekend ahead. Baby shower this saturday. Her sisters are piss in me off, and if it wouldn't cause so much drama I would go off on them the next timw I see them but I'm not for my wife sake. Lol.

[NACH3]

Yeah nach I completely understand what you mean. Didn't realize it at the time. Like u said, I'm utilizing the straight sets to keep up intensity some. So it was a debate on what I should do in the area of gym I was in.

Feeling great nach thanks for asking. But that's kinda the problem lmao. Never felt bad or wrong.

Busy ass weekend ahead. Baby shower this saturday. Her sisters are piss in me off, and if it wouldn't cause so much drama I would go off on them the next timw I see them but I'm not for my wife sake. Lol.

^^ great to hear about the 'baby shower' it's getting really close now - I know what you mean about the sisters - my one ex had a couple and they were always in her ear...

GL with everything brotha... And you will get thru this as a stronger person in general! Glad to hear all is well!

[Bodacious]

@ Bod...

Use your feelers to gauge your working set weight... On cycle youll be adding to this wkly imho... Should be right... And unless your not warmed up(or utilizing your warm ups for pre-exhaust) I'd think after one set of 10-12 then just feeling it out for you to hit that 6-8rep mark at true failure makes RPs or drops(all to failure) THAT much more EFFECTIVE! How'd you hit decline after two presses? You hit the right rep range for drops for sure(probly could've used the same weight for maybe 1-2)?!
-Good session!

@Sfla... You hit the same movement on tris twice(I did this too much too lol) your seated DB behind head press activates the long head of tri just like with lying tri ext... I just saw it was one arm(was that across the body not like palms facing - but palm facing frontward)? That would be more short head

But your not hitting failure so I'm not quite sure how this would affect your BPs(if you get what I'm saying)? Seems as tho your intensity isn't lacking - that's great to see you utilize S/Sets b/c it'll surely help w/your intensity and not too much on your body - still a great session -

How you been feeling buddy?

Nach Thanks for the feed back. Its very funny you said that. " how did you do decline?" It wasnt pretty and it was super light weight but very heavy if that makes sense. I just about didn't do it. I like the range of motion on decline. I feel like you should do decline all the time just because of the angle. Your right though I probably shouldn't have done it. I was out of gas really at this point.

Thanks again for the help.

[NACH3]

Nach Thanks for the feed back. Its very funny you said that. " how did you do decline?" It wasnt pretty and it was super light weight but very heavy if that makes sense. I just about didn't do it. I like the range of motion on decline. I feel like you should do decline all the time just because of the angle. Your right though I probably shouldn't have done it. I was out of gas really at this point.

Thanks again for the help.

Like Marcus said b4 -- chest is a different animal(b/c of the angles your working etc)

Decline is excellent - it recruits more fibers than any other pressing movement - along w/incline flys(this was mentioned b4 and not long ago again)! Plus when working your chest your hitting your whole pectoralis(major/& minor I believe) someone chime in if I'm wrong...

I think your fine - gtg - the way you just explained it sounds like you just had to use a lot less weight(many don't realize you can press more on decline than any other chest pressing movement, if done first... (your arms are shorter to your chest - less eccentric part of lift) plus you hit a perfect rep range if you ask me... 6 then a drop! Good stuff! Try another drop when you get to 9 b/c if you feel it out right you'll only get 1-3 or w/the same weight(1 maybe 2)

[Igifuno]

My dog loves me. <img src="http://forums.steroid.com/attachment.php?attachmentid=160027"/><img src="http://forums.steroid.com/attachment.php?attachmentid=160028"/>

DCI will like your shirt.

[clarky.]

Morning hope everything is good up North

So far mate think its going to come to a head shortly though.

[marcus300]

So far mate think its going to come to a head shortly though.

Send me an email if you need me.

Any time ok

[marcus300]

Lower back is aching like fuk. Probably pushed to hard on the hacks. Usual though

[NACH3]

Lower back is aching like fuk. Probably pushed to hard on the hacks. Usual though

Is sure is isn't it

[clarky.]

Send me an email if you need me.

Any time ok

I will mate we'll talk shortly.

[clarky.]

Ok guys did shoulders and traps the night

Seated db side raises 1 working DD

Rev db fly 1 working 1 drop

Seated shoulder press 1 working DD

BB shrugs 1 working DD

Behind back BB shrugs 1 working DD

[kelkel]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:

[OdinsOtherSon]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:

Friggin awesome...

[novastepp]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:

Awesome! I've gained a lot from seeing your work and it reminds me to be in control and emphasize the reason for the movements!

Veiny....

[marcus300]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:

Amazing mate. Exceptional condition

[NACH3]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:

Looks like the veins in 'Franks Legs' lol

Absolutely incredible, Kel!

[marcus300]

[/B]
Is sure is isn't it

Think I'll go with a pullback next week. I'm an old cvnt and I'm feeling it

[NACH3]

Think I'll go with a pullback next week. I'm an old cvnt and I'm feeling it

Not old.... Like wine/& cheese ya get better w/age!

I'm doing a lot of pre-exhaust since 'on' - and a pullback is in order after(a good 3-4wks) - depending how I'm feeling I'm going to stick to pre-exhaust(s/s for chest) delts/traps are a usual for me - back is gtg - legs are gtg - arms too!

Since listening to my body moreso over the last wk - these rest days or taking one when needed is serving me well! And w/the DTM/ART I'm going to get this thing more comfortable! Staying on top of this R shoulder/body!

[marcus300]

Not old.... Like wine/& cheese ya get better w/age!

I'm doing a lot of pre-exhaust since 'on' - and a pullback is in order after(a good 3-4wks) - depending how I'm feeling I'm going to stick to pre-exhaust(s/s for chest) delts/traps are a usual for me - back is gtg - legs are gtg - arms too!

Since listening to my body moreso over the last wk - these rest days or taking one when needed is serving me well! And w/the DTM/ART I'm going to get this thing more comfortable! Staying on top of this R shoulder/body!

I started doing a lot of pre exhaust due to my RC issue, it helped me with lowering my compound weight but still using high intensity. It is also great to get a lot of blood flow into the muscle before you start really hitting that heavy set. Like I've stated before it also made me stronger and I ended up using the same weight on my compounds like I was just doing before starting pre Ex.

My pullbacks come around every 6-8 weeks which work well with my schedule