**Marcus's HIT Dungeon**

[marcus300]

Not often I post any workout stuff here but I try to run this type of training 2-times per week (Chest and Arms and Back and Arms). The advice I have gotten previously was to create the mind/muscle connection and I feel good about saying that part is working really well. I generally warm up my arms with some lighter weights, basically pre-exhausting them, and then go at it. I rotate training Biceps or Triceps first in order. After warm-up I do 1-3 reps building up to the weight I want to work on, exhaust it completely, do partial reps, drop set it, then force the weight back up and do negatives. It's pretty much impossible to comb my hair afterward (Would it be long enough to need combing) and driving my scooter on the 2-minute drive home is a bit shaky. Anyhow, even though I do not contribute much in here I find the information here has helped me in an extremely positive way. Thank you for sharing, I guess hundreds of years of experience combined, maybe less if we remove AG and Kelkel.

Thanks for the feedback and great to hear your making gains from the advice within this thread, that will make us all happy and worth our time posting

Log a few training sessions next time lets see what you do and if we can adjust anything but from the sounds of it your doing fuking great well done

[DCI]

College tonight and a marketing presentation aswell so will try and sqeeuze in training.

[hollowedzeus]

Morning everyone, shoulders tonight cant wait. Hoping to press a pb

[songdog]

Good morning Marcus and the rest of you hitters nice morning walk not as cold as last week

[marcus300]

"Suicide doesn't take away the pain, it gives it to someone else"

[GirlyGymRat]

Gone for long weekend & squeezed in 2 workouts w/no gym. One was balance/core work; other was whole body with core and shoulder focus using a water jug for weight. Flying burbees, planks, push-ups and side twist etc.

Gf comments- face radiating; look healthy and leaner!

Last week was first in a long while I was able to workout 6 Days. Body is responding! I’m excited!!!!

[RaginCajun]

Gone for long weekend & squeezed in 2 workouts w/no gym. One was balance/core work; other was whole body with core and shoulder focus using a water jug for weight. Flying burbees, planks, push-ups and side twist etc.

Gf comments- face radiating; look healthy and leaner!

Last week was first in a long while I was able to workout 6 Days. Body is responding! I’m excited!!!!

sounds like you are crushing it Girly! keep it up!!!

[hollowedzeus]

Shoulders 35ish minutes

Lots of warming up, swinging/stretching and rc rotations

Shoulder press dumbells
2 working sets 38kg with 5 reps then 2 forced and 1 neg (very pleased. Couldnt get fucker up on the first rep without assistance though)
32kg forced and negs

Lateral raise db
2ws 18kg half quarters and drop to 14kg

Bent over prone flies
2ws 18kg drop 14kg

Shrugs
1ws 170ishkg drop

Cardio

Absolutely fried. Told i was looking very wide from the back today also.

My whole day had a fire burning to hit out this workout. Like a kid on christmas eve that cant sleep because of the rush of excitment deep down... thats how id desceibe it.

Home to feed. Fuck me that was good.

[kelkel]

I guess hundreds of years of experience combined, maybe less if we remove AG and Kelkel.

Wait.......what!

[clarky.]

Hi fellas/ladies, did arms the night still doing sets.

Standing db curls 3 sets

Incline db curls 4 sets

Cable curls 3 sets

Tri pd 3 sets

Behind head tri ex 3 sets

Dips one set

Wrist curls 3 sets

Done.

[Obs]

"Suicide doesn't take away the pain, it gives it to someone else"

I had an Uncle that stuck a waterhose in his exhaust and into his window and killed himself. His wife left him/was cheating. They had no kids but he was young. The pain it caused his family was 50 times what he ever indured. It literally split that family to pieces and his wife was an outcast for many years. She had to go through years of tremendous guilt with aholes shunning her. She should have just left the prick but he would have probably killed himself anyway.

She had previously tried to leave him and he tried to hang himself from the rafters with a lasso and she was literally holding his sorry ass up when he kicked the chair out.

Was she selfish? Hell no, in fact she is onevof the most selfless women I have ever met. She is the only family member who texted me on my birthday to say happy birthday.

Hell, of a burden to bear just because a weak man decided he was hurting inside.

Great quote. Did you write it?

[Capebuffalo]

Got chest in this am. Whooo hooo

[almostgone]

Mixing up my shake. Time to get back with the program.

[kelkel]

"Suicide doesn't take away the pain, it gives it to someone else"

For once I agree with OB, that really is a great quote.

[Obs]

For once I agree with OB, that really is a great quote.

He says this all the time lol!

[songdog]

He says this all the time lol!

You need to quit farting into the wind and breathing the fumes you are getting light headed LOL

[Obs]

You need to quit farting into the wind and breathing the fumes you are getting light headed LOL

Why does everyone gotta cut down my hobbies?

[almostgone]

Not a terrible lift tonight. Left arm and shoulder seem to continue the slow improvement, but dang, I'm impatient. Sticking with sets but dropping a bit of weight between sets on most stuff.

Preacher curls- 2 w/u, Work 1- (L)- 8 reps and 8 forced w/ slow 5 count neg. (R)- 8 reps, drop, 4, drop,4. Work 2 - (L)- 5 reps, drop,4+ reps and 6 forced w/ a slow 5 count neg. (R) - 5, drop, 4, drop, 3+ reps.
Seated CC - 1 w/j, Work 1 - (L)- 6, drop, 2+ reps, drop, 3+ reps and 5 forced reps with a slow 5 count neg. (R)- 6, drop, 3+ reps, drop, 3+ reps. Work2 - (L)- 5,drop,3,and 5 forced reps with a slow 5 count negative. (R) - 6, drop,3 and 4 forced reps with a slow 5 count negative.
Triceps pressdown w/ bent handle - 2 w/u, Work1-12 reps, Work2-8 reps, Work3- 7+ reps w/ a 5 count hold on the partial.
Close grip bench - 2 w/u, Work1- 10 reps. Work 2- 10 reps. Work3-7 reps.

51 minutes total. Did a little better on the close grip bench tonight so I believe the shoulder is slowly getting there. Now if the nerve will keep healing I hope the biceps, forearm, and grip will improve as well. Triceps seems to be totally unaffected because pressdown are going smooth as silk.
GH should be here today.

[marcus300]

Morning people

Didn't work out I know I'm losing it but hoping today to make an appearance

[almostgone]

Morning people

Didn't work out I know I'm losing it but hoping today to make an appearance

Maybe a couple of tablespoons of coffee grounds in your shake will fix you up! Today is an opportunity to do what we missed out on yesterday, right?

[marcus300]

Maybe a couple of tablespoons of coffee grounds in your shake will fix you up! Today is an opportunity to do what we missed out on yesterday, right?

Ohh you fuker trying to get me on coffee so I start ranting lol lol I know what you doing AG. Going to neck my shake now and I might just drop a monster down the hatch what ive just found

[clarky.]

Not a terrible lift tonight. Left arm and shoulder seem to continue the slow improvement, but dang, I'm impatient. Sticking with sets but dropping a bit of weight between sets on most stuff.

Preacher curls- 2 w/u, Work 1- (L)- 8 reps and 8 forced w/ slow 5 count neg. (R)- 8 reps, drop, 4, drop,4. Work 2 - (L)- 5 reps, drop,4+ reps and 6 forced w/ a slow 5 count neg. (R) - 5, drop, 4, drop, 3+ reps.
Seated CC - 1 w/j, Work 1 - (L)- 6, drop, 2+ reps, drop, 3+ reps and 5 forced reps with a slow 5 count neg. (R)- 6, drop, 3+ reps, drop, 3+ reps. Work2 - (L)- 5,drop,3,and 5 forced reps with a slow 5 count negative. (R) - 6, drop,3 and 4 forced reps with a slow 5 count negative.
Triceps pressdown w/ bent handle - 2 w/u, Work1-12 reps, Work2-8 reps, Work3- 7+ reps w/ a 5 count hold on the partial.
Close grip bench - 2 w/u, Work1- 10 reps. Work 2- 10 reps. Work3-7 reps.

51 minutes total. Did a little better on the close grip bench tonight so I believe the shoulder is slowly getting there. Now if the nerve will keep healing I hope the biceps, forearm, and grip will improve as well. Triceps seems to be totally unaffected because pressdown are going smooth as silk.
GH should be here today.

Nice session big guy .

[clarky.]

Maybe a couple of tablespoons of coffee grounds in your shake will fix you up! Today is an opportunity to do what we missed out on yesterday, right?

Ohh you fuker trying to get me on coffee so I start ranting lol lol I know what you doing AG. Going to neck my shake now and I might just drop a monster down the hatch what ive just found

Hahaha good shout AG, Here we gooooo.

[clarky.]

Morning fellas/ladies, arms are nice and sore this morning. Bi's a lot more that tri's, shoulders and traps the night, report back the night.

Have a good day everyone.

[almostgone]

Morning fellas/ladies, arms are nice and sore this morning. Bi's a lot more that tri's, shoulders and traps the night, report back the night.

Have a good day everyone.

Shoulders and traps are next for me, too. You have a good one as well, buddy!

[almostgone]

Ohh you fuker trying to get me on coffee so I start ranting lol lol I know what you doing AG. Going to neck my shake now and I might just drop a monster down the hatch what ive just found

Dang it, you don't miss a trick, boss!

Really like the current avatar and what you did with it.

[marcus300]

Dang it, you don't miss a trick, boss!

Really like the current avatar and what you did with it.

Not my work but agree its a great shot

[almostgone]

Not my work but agree its a great shot

That's an incredible shade of blue. Stands out very well against the B&W of the rest of the image.

[almostgone]

Just downed a shake and wrote up the next couple of lifts. Hopefully, that will keep me on track.

[almostgone]

Not my work but agree its a great shot

How do they render the iris blue with the B&W background? Editing software? Darn eyeball is almost hypnotic, LOL.

[marcus300]

How do they render the iris blue with the B&W background? Editing software? Darn eyeball is almost hypnotic, LOL.

I would think its Photoshop editing software. I've tried to do my own shot but I don't have the software to edit it lol

[tarmyg]

How do they render the iris blue with the B&W background? Editing software? Darn eyeball is almost hypnotic, LOL.

Photoshop. My wife does this all the time to highlight neurons firing in the brain when she is writing papers.

[marcus300]

Do you sit in a peaceful place and just think, do you listen to your inner voice and if so what does it say to you! Do you ever look at the world and nature and think this is so beautiful or are you stuck on the hamster wheel going round and round without taking anything in because the rat race doesn't allow you to just stop and think.

Is it getting more intense for you the daily struggle of survival and the important things what really matter just fly on by without a second notice. Are the highs getting lower and the downs more deeper! Do you ever look at yourself from some else's eyes and think you need to change or are you content. I've been to some amazing places around the world but what's been the most beautiful experience has been on my doorstep at zero cost.

Life is fast these days, hurt and pain is just around the corner, people hurting others and creating victims what start a long process of pain and turmoil. WHY

[almostgone]

Do you sit in a peaceful place and just think, do you listen to your inner voice and if so what does it say to you! Do you ever look at the world and nature and think this is so beautiful or are you stuck on the hamster wheel going round and round without taking anything in because the rat race doesn't allow you to just stop and think.

Is it getting more intense for you the daily struggle of survival and the important things what really matter just fly on by without a second notice. Are the highs getting lower and the downs more deeper! Do you ever look at yourself from some else's eyes and think you need to change or are you content. I've been to some amazing places around the world but what's been the most beautiful experience has been on my doorstep at zero cost.

Life is fast these days, hurt and pain is just around the corner, people hurting others and creating victims what start a long process of pain and turmoil. WHY

In bold above: Same thing here. Our wildlife and our mastiffs is what had given Mrs. AG and I some of our happiest moments. We will be having more "beasts" soon, but not quite yet.
We love to watch the wildlife at any given time. Here's a crappy phone pic from one night we were sitting on the porch listening to this guy do his thing.
Or lying around with our "kids"
who we miss tremendously.

[songdog]

Good morning Marcus and the rest of the gang! Rainy walk this morning but snowing when I got to the top of the hill but a nice walk all the same.

[marcus300]

In bold above: Same thing here. Our wildlife and our mastiffs is what had given Mrs. AG and I some of our happiest moments. We will be having more "beasts" soon, but not quite yet.
We love to watch the wildlife at any given time. Here's a crappy phone pic from one night we were sitting on the porch listening to this guy do his thing.
Or lying around with our "kids"
who we miss tremendously.

Lovely pictures AG

[clarky.]

Did shoulders and traps the night, simple session.

Db side raises 4 sets

Rev db fly 3 sets head on back of incline bench

Seated shoulder press 2 sets drop one more set smith

Rev pec dec 1 set

Smith shrugs 3 sets drop one more set

Done, i know a lot of sets just now but am trying to be smart because of my arm so i can still train. Just for the ppl who don't know.

[clarky.]

Do you sit in a peaceful place and just think, do you listen to your inner voice and if so what does it say to you! Do you ever look at the world and nature and think this is so beautiful or are you stuck on the hamster wheel going round and round without taking anything in because the rat race doesn't allow you to just stop and think.

Is it getting more intense for you the daily struggle of survival and the important things what really matter just fly on by without a second notice. Are the highs getting lower and the downs more deeper! Do you ever look at yourself from some else's eyes and think you need to change or are you content. I've been to some amazing places around the world but what's been the most beautiful experience has been on my doorstep at zero cost.

Life is fast these days, hurt and pain is just around the corner, people hurting others and creating victims what start a long process of pain and turmoil. WHY

Fishing, it is the only time in my life i can peaceful. Me and the mrs talk about living in the country a lot it is what we want, life is fast like you say and we are just stuck in the rat race day in day out.

[almostgone]

Did shoulders and traps the night, simple session.

Db side raises 4 sets

Rev db fly 3 sets head on back of incline bench

Seated shoulder press 2 sets drop one more set smith

Rev pec dec 1 set

Smith shrugs 3 sets drop one more set

Done, i know a lot of sets just now but am trying to be smart because of my arm so i can still train. Just for the ppl who don't know.

Same thing here, buddy. Most shoulder stuff including presses and curling motions for biceps are sets right now. It's the only way I can still train while things heal. Rowing motions and pulldowns I can stick more to normal HIT routine. My pack didn't get here today ....maybe tomorrow.

[almostgone]

Yawn......more sleep and still plan on working shoulders later.