**Marcus's HIT Dungeon**

[marcus300]

Back

straight arm pulldowns
3 warm up sets
2 working set

hammer strength underhand pulldowns
2 feel sets
1 working set

seated rows -cybex
2 feel sets
1 working set

close grip pulldowns
2 feel sets
1 working set

one arm db rows
2 feel sets
1 working set

hypers
2 working sets

all above done with time under tension

[marcus300]

[Sfla80]

YouTube Link: https://www.youtube.com/watch?v=UyzgBGxSo7o

Loved that...and just looked at a bunch of related videos.

Gonna have to watch "into the shadows" looks good.

[Bodacious]

Loved that...and just looked at a bunch of related videos.

Gonna have to watch "into the shadows" looks good.

Going to have to watch into the shadow???? Fxck yea you are Sfla ...lol....its good.

[Bodacious]

Morning guys!! Scarfing down a bowl of oats then going to the gym for some delts/traps I hope. Left shoulder has been hurting the last few days for some reason. Have no clue what the hell happen. Going to go feel it out. If it's not happy then I will just stretch/cardio and let it relax for a few days.

Nice session guys @ Nach and Marcus!!! Also nice video Marcus.

I hope everyone has a good Saturday.

[DCI]

Cardio ugh I feel durty just posting that. I did abs also just some cable rope pulls and the decline bench ab workout just 3 sets of each feeling the muscle.

Then some arms.

Tris to begin

Rope push downs two heavy one drop squeezing on the contraction.

Behind the head straight bar skull crushers again two sets feeling the muscle.

Single arm push downs on the cable machine to finish tris were on fire.

Bis

Hammer curls to start 2 sets and one drop.

Straight bar curls 2 sets and one drop feeling the sqeeze of the muscle at the contraction was great.

Single arm cable curls these are great but a tough finisher.

Now to eat and relax for the weekend

[clarky.]

Did back it was a good session

M grip pd 1 working +rp DD Underhand grip

CG pd 1 working+rp TD

Straight arm pd 1 working +rp DD **new weight**

BB rows 1 working +rp DD

T bar 1 working DD

Done.. Ma back/lats were on fire.

[Sfla80]

Heading to the hospital with a gallon of urine lmao.

Nice thing is...wife already looked up and said u aren't dressing for the gym?? I'm like we are going to hospital. She then tells me there's an la fitness right across the street.

She tells me to go...since its basically just an hour waiting for the results!

Love.my.wife lol....so new gym time. Gonna hit chest

[Sfla80]

Nice sessions clarky dci marcus and nach

[Bodacious]

Heading to the hospital with a gallon of urine lmao.

Nice thing is...wife already looked up and said u aren't dressing for the gym?? I'm like we are going to hospital. She then tells me there's an la fitness right across the street.

She tells me to go...since its basically just an hour waiting for the results!

Love.my.wife lol....so new gym time. Gonna hit chest

Sounds like a keeper.

[NACH3]

Morning

Damn it feels like I worked legs for the first time! Fvk me... Love it tho! i need to just loosen up - but arms are on the agenda today...

that fvkin back pic is absolutely thick/dense/and just NASTY! Fvkin Awesome! Talk about boundaries being broken

[Score]

How did you know something was wrong Marcus?

BW or could you feel something was off?

[DCI]

Heading to the hospital with a gallon of urine lmao.

Nice thing is...wife already looked up and said u aren't dressing for the gym?? I'm like we are going to hospital. She then tells me there's an la fitness right across the street.

She tells me to go...since its basically just an hour waiting for the results!

Love.my.wife lol....so new gym time. Gonna hit chest

Where do I find a woman like that none over here.

[marcus300]

How did you know something was wrong Marcus?

BW or could you feel something was off?

Blood work, been having issues for a bit

[Sfla80]

Chest done,

Gym was nice...like mine better. Loved the dbs although couldn't find any.

Incline db fly

Incline db press ( not super sets)

Flat db flys

Flat db press

Decline hammer strength

Pec/dec

Good session!

And dci and bod she is definitely a keeper

Back in hospital now. Waiting for results. Ultrasound was good. Once again bp high then back down again.

Think we both have white coat syndrome. Lol when we came Thursday I got off the elevator and felt like I just got off a boat. Hahha.

[Igifuno]

Just went through 6-7 pages and had to catch up. Been up to my eyeballs with work and industry events. In addition to work, I'm a new board member of the Chamber of Commerce in my town, an active member of my local industry association, and also a member of my company's executive board of directors. In the midst of the busiest time of year for me, I've been super busy with these things and I've really been struggling the past few weeks being consistent with training and diet.

Will get in there today but will ease into it. I've got to say, I'm a happy man this morning. My oldest I'd home for her first college vacation for thanksgiving. She has a boyfriend, and he came with her and is staying with us until Tuesday, so it's a little weird but I'm okay. Just have to be. Seems like a fine, outstanding young man. He's a double major, looks me in the eye when he speaks, seems to love my daughter, and she seems to really love him. Woke up and they were making breakfast for everyone and coffee. No, they're not allowed to sleep in the same room when they're here. Homeboy slept in the guest room.

Haz, sounds like a killer workout. Jealous. Sfla, AG, Marcus, hope everything is ok hang in there. Everyone else, enjoying reading your posts and training routines. Have a great weekend everyone!

[Bio-Active]

Chest is rocked front yesterday... Means I did it tight

Shoulders today

Seated hammer strength over head presses

Side lateral raises

Reverse incline front lateral raises

Upright rows superset db shrugs

30 minutes lie intensity cardio and done

[Sfla80]

Ugh pre stage preeclamcia.

No more work for her. It's gonna hurt us but better for her and baby.

Come back to hospital next Wednesday more tests.

If nothing changes....looks like she could be induced (csection) on thanksgiving. (Not even 35 weeks )

Either way we won't be going full term.

As I'm typing this I'm fvkin freaking and almost having a panic attack cause I don't understand how or why....but not showing it to the wife. ...she seems ok.

[Igifuno]

Ugh pre stage preeclamcia. No more work for her. It's gonna hurt us but better for her and baby. Come back to hospital next Wednesday more tests. If nothing changes....looks like she could be induced (csection) on thanksgiving. (Not even 35 weeks ) Either way we won't be going full term. As I'm typing this I'm fvkin freaking and almost having a panic attack cause I don't understand how or why....but not showing it to the wife. ...she seems ok.

Stay strong for her brother and you know you can spill your thoughts and emotions here with us. I'll be thinking about you guys and hoping and praying everything will be ok. 35 weeks is almost 9 months, and baby has your genes man so there's strength there.

[NACH3]

GL Sfla! Keep strong and share anything you need brother! We're all here for you both!!

[DCI]

Hey man we are all here for you. Medical procedures and processes are so more advanced than even when I was born. My friends son was born early only has one kidney and he competed in his first bb comp last year and came 2nd.

So no matter what anything is possible and the care they have today is 100 times better than before. We are all thinking of you and your wife here man.

[Igifuno]

Hey man we are all here for you. Medical procedures and processes are so more advanced than even when I was born. My friends son was born early only has one kidney and he competed in his first bb comp last year and came 2nd. So no matter what anything is possible and the care they have today is 100 times better than before. We are all thinking of you and your wife here man.

That's awesome, DCI

On my way in to the sanctuary. Looking forward to this. Have some demons to release.

[Bodacious]

Good luck Sfla hang in there brother!!! Let me/us know if you need anything. Be more than glad to help if I can.

[DCI]

That's awesome, DCI

On my way in to the sanctuary. Looking forward to this. Have some demons to release.

Hes a fcking beast just gains muscle no fat at all hes insane good kid too smart so he has it all the bastard.

Enjoy it man did the same myself in the gym this week so sore I'm actually flat here sitting at home and holding some water nothing worse but I know its cos I battered my body this week

[Bio-Active]

YouTube Link: https://www.youtube.com/watch?v=UyzgBGxSo7o

I always enjoy theses videos! Talk about motivating

[Igifuno]

Felt so good to be in there. May have over done it a bit but I feel great. Went in for chest and ended up doing arms as well. Just had a ton of energy and didn't want to stop.

[GirlyGymRat]

Ugh pre stage preeclamcia. No more work for her. It's gonna hurt us but better for her and baby. Come back to hospital next Wednesday more tests. If nothing changes....looks like she could be induced (csection) on thanksgiving. (Not even 35 weeks ) Either way we won't be going full term. As I'm typing this I'm fvkin freaking and almost having a panic attack cause I don't understand how or why....but not showing it to the wife. ...she seems ok.

Breathe. I will keep your baby, wife and you in my prayers.

[BG]

Cutting down on my protein, still having issues with my kidneys and blood.

Been dropping size because I really don't think my size is doing me any good now, down to 248-250lbs now and will continue to go down further.

Hard to come to terms with not being able to train and take gear like I want to

I know so many bodybuilders who have been doing this for some time who are suffering some kind of health problems either heart, kidneys, liver, blood, hormone and psychological so be careful. I know we all feel like 100 men but trust me there is something with our lifestyles what are causing these problems, we all know it but when your feeling on top of the world they aren't in the front of your mind.

Cycle with care and safety guys

I love size and it hurts to the core dropping down

Super tough situation brother, Ive been fighting with it for a few years now. My body just doesnt want the gear anymore and I always seem to have job issues. Its a roller coaster, you will be content for a bit, then you will want to go for it again. Right now I want to run some gear, but I know for some reason I wont be able to.......probably BP. My wife and I were talking about it tonight, she says its just time forget about juice, let go of my size and just "get and be in shape". So I just added deca in with tomorrows trt shot and ordered some tren.....fuk it.

[GirlyGymRat]

Hmmm. I am becoming a proponent of time on/more time off cycles. Looking better then most isn't failure IMHO.

[almostgone]

Blood work, been having issues for a bit

Super tough situation brother, Ive been fighting with it for a few years now. My body just doesnt want the gear anymore and I always seem to have job issues. Its a roller coaster, you will be content for a bit, then you will want to go for it again. Right now I want to run some gear, but I know for some reason I wont be able to.......probably BP. My wife and I were talking about it tonight, she says its just time forget about juice, let go of my size and just "get and be in shape". So I just added deca in with tomorrows trt shot and ordered some tren.....fuk it.

Marcus, BG, about all I can offer is to consider refinement of what you have. I started back as an old fat fvck (hell I still am but I'm carrying a bit of muscle) but you guys have bought me a long way. Both of.you know where I was coming from health wise and there comes a time when prudence becomes very important.
If I can maintain or even slowly add mass or increase definition, I'm happy as fvck. LOL, I know for a fact I am able to outwork some of the guys 20 years younger than me which makes me as happy as a pig in sh!t.
That doesn't mean we can't still work on different areas and strive to improve/ tweak them; quite the opposite. It just means we have to go about it wisely. Hope that makes sense, because I mean it with the utmost respect.

[almostgone]

Breathe. I will keep your baby, wife and you in my prayers.

X2, Sfla.

[almostgone]

Everyone, I slept off and on for almost 14 hours. Pretty sure I needed it. Work had been pure hell and will be for at least another 6 weeks or so. I'm working straight through Thanksgiving and probably next weekend. 6-7 day work weeks for the rest of the year.
I feel really good right now so the rest must have been beneficial. Arms on schedule for Sunday evening unless hell freezes over; if it does, I still plan to lift.

[marcus300]

Hmmm. I am becoming a proponent of time on/more time off cycles. Looking better then most isn't failure IMHO.

I wonder how many don't follow this rule. I know years ago I didn't.
I cycle once or twice per year no longer than 6 weeks been doing this for a long time and my body is still fuked.

[Bodacious]

I wonder how many don't follow this rule. I know years ago I didn't.
I cycle once or twice per year no longer than 6 weeks been doing this for a long time and my body is still fuked.

Marcus how many cycles do you think is safe to run a year? Short or long cycles? I know your a fan of short cycles. I am just wondering for myself. For the past two years I have only ran 2.Hint to I want to be on the safer side for health reason. One each year around the same time. 10 -12 weeks long for both.

Thank you sir.

I hope everyone is doing good on this Sunday morning. Going to go hit some fasted cardio this morning. We are having our Thanksgiving today with my family. So I need to do something because I am going to eat a ton. Will be on and off today. Everyone have a good day.

[NACH3]

Morning guys/gals

Did arms yesterday haven't posted it up will do in a lil - it was by far the best arm session I've had in sometime! Starting to push a lil more each wk then in another 2-3wks I shoukd bf back to True HIT! I sure hope so

Have a great day all

[DCI]

Sore and tired today went out last night, now is lazy time watching tv i think.

Have a good day all

[Hazard]

I'm relaxing today. Might go for a walk around the lake and possibly hit the beach but for he most part..... I'm trying to move as little as possible

[marcus300]

Marcus how many cycles do you think is safe to run a year? Short or long cycles? I know your a fan of short cycles. I am just wondering for myself. For the past two years I have only ran 2.Hint to I want to be on the safer side for health reason. One each year around the same time. 10 -12 weeks long for both.

Thank you sir.

I hope everyone is doing good on this Sunday morning. Going to go hit some fasted cardio this morning. We are having our Thanksgiving today with my family. So I need to do something because I am going to eat a ton. Will be on and off today. Everyone have a good day.

Ask me that a few years ago and my answer would be different, I was an animal yrs ago with cycling and experiment but at what cost??? was I interested in what it would cost me NO I was wasn't, I just wanted to be the biggest most thickest guy around and noting was going to stop me.

Yes, I am a lover of shorter cycles, they work better for me in many ways.

What's safe for you or anyone else = how long is a piece of string but for thing is for sure longer cycles aren't the answer if they were I would be 500lbs+ at 5% bf. I would say blood work should govern you to how many cycles are best for you and also how you feel and if its effecting your life in a negative way.

I know something which is easy to see around the BB world and that's to many people are cycling to often and with to much that's for sure and they are not concentrating on training like we do in here and the diets. I hold a lot of tissue with one to two cycles per yrs and that's from my training and diet.

I did one 5 yrs spell within the last 20 yrs without cycling at all, this is when I was going through low T, I lost a lot of tissue but I still turned some head but the first 18 months were bad then I started to gain again naturally. Ive got some pics of me then around 3 yrs in without any gear, will post it up.

Just be educated

[NACH3]

Ask me that a few years ago and my answer would be different, I was an animal yrs ago with cycling and experiment but at what cost??? was I interested in what it would cost me NO I was wasn't, I just wanted to be the biggest most thickest guy around and noting was going to stop me.

Yes, I am a lover of shorter cycles, they work better for me in many ways.

What's safe for you or anyone else = how long is a piece of string but for thing is for sure longer cycles aren't the answer if they were I would be 500lbs+ at 5% bf. I would say blood work should govern you to how many cycles are best for you and also how you feel and if its effecting your life in a negative way.

I know something which is easy to see around the BB world and that's to many people are cycling to often and with to much that's for sure and they are not concentrating on training like we do in here and the diets. I hold a lot of tissue with one to two cycles per yrs and that's from my training and diet.

I did one 5 yrs spell within the last 20 yrs without cycling at all, this is when I was going through low T, I lost a lot of tissue but I still turned some head but the first 18 months were bad then I started to gain again naturally. Ive got some pics of me then around 3 yrs in without any gear, will post it up.

Just be educated

This really has hit home for me as my last cycle went too long without a proper pullback... And BW is key as we all know... If you asked me this maybe 2months ago I may have said I'm going to blast and cruise instead if maintain and re-open(prime) my growth window... This past cycle made me realize the benefits of listening to your body and also with how we train - I can't see myself giving ALL MY INTENSITY AND STRENGTH(day in and day out) w/out the proper rest(which I was doing - still strong as hell but at what cost... Furthermore, if your weight is stalling on cycle then most likely your growth window has closed - hard to take in but it's the truth... Listen to the more experienced members here(AG/Kel/Marcus etc) as they want us to turn fvkin heads but not at our healths expense!

Nach

[Sfla80]

Arms this morning, wife was sleeping and I've been up since about 4am.

Tris

Warmed up with a free motion machine, forget name. Basically a one arm overhead movement except pulling in front.

Smith close grip

Rope pull downs straight into reverse grip ez bar pull down

One arm over head using cables, straight into Cabel kick backs.

Bi's

Short bar wider grip curls

Ez bar reverse grip curls

Close grip hammer strength preacher curls

Cable rope curls

Is this a good way of hitting a muscle group? Incorporating each different grip in ONE session. Or changing grips in different sessions are better?