**Marcus's HIT Dungeon**

[clarky.]

Funny as fvck little britain. Not around the eyes into the eyes hahaha

[InternalFire]

checking in crew, good day every one!

a day off from works, seems I cant get enough sleep still, I had my 1st small meal with multis and sups late this morning, took half ECA pill and downing my black tea now, contemplating on going doing arms today, making them explode. more concentration on bracialis and longhead bicep

[almostgone]

...and I just spewed water everywhere. Robert Oberst is a mess @ about the 43 second mark.

https://youtu.be/kzFVGEYuMAQ

[InternalFire]

used to watch those little britain fucks, the most hilarious TV shows from UK ever!

[almostgone]

I think a few egg whites and a cup of yogurt and a little more sleep. Working third tonight and then will start going in around 1-2 a.m. and working some long-ish days. There will be some juggling and adapting on my part to get used to it but maybe I'll get my weekends back?
If any of you try to contact me via PM or email, I will still be monitoring them and I will defo respond as quickly as I possibly can.

[NACH3]

What's good HITers

I'll be trashing something today... Report back later!

Have a great and kickass Saturday all!

[InternalFire]

What's good HITers

I'll be trashing something today... Report back later!

Have a great and kickass Saturday all!

Hey killa! Have an awesome weekend to you too!

Im gonna kill my arms today, Im about to grow some swole forearms, taking down weakpoints one by one, that would be my moto for next 6-12 months.

my forearms and biceps are lagging behind big time
my traps need alot of work in there
my delts need to grow a whole lot more
my chest is tinny as fuck but since last routine I killed it so hard it cannot be a placebo I see almost sudden growth in width already, the soreness of the chest was out of this world. Im gonna stick to routines that make some actual visible impact.
my quads are staying behind, but getting them on fire brought in some definition just few days after workout, loving what I see already, gonna keep on doing what I did the last time, simple, intense and brutal, crawl mode.
my lower back is in a damn need of excellent form and strength adaptation, slow and steady in there, after all one of the most reliant bodyparts for everyday life
and my abs will get blasted every 3 days from now on, I gotta build solid inner core structure.

Re-learning my own body while on TRT is something so new and uncharted teritory, like playing with a complete new piece of equipment, and have no idea how it works, loving this.

Powerful weekend to all of you HIT'ers!

[NACH3]

Shit I hit legs yesterday lol

Squats
Pyramided up then back down 3 drops(heavy)

Rev V squat(3/4reps feet close set up)
Pyramided up and back down 3drops

Leg press higher reps
2w non lock 18/15(3forced)

Ext
Curls
More extensions - slower and controlled lock out

Will hit deads on back day this wk

Today I'm going to do delts/tris or chest bis

[InternalFire]

good leg workout right there NACH, multiple angles, very nice!

Im planing my back day to be coming Tuesday: back, traps and deads.

[NACH3]

good leg workout right there NACH, multiple angles, very nice!

Im planing my back day to be coming Tuesday: back, traps and deads.

That's how I'm breaking down my back w/traps and on fill in days(arms or delts) delts are all accessory work(except when I truly work them I'll press - rev hammer strength press)

[InternalFire]

That's how I'm breaking down my back w/traps and on fill in days(arms delts) delts are all accessory work

I too see delts now as an accessory work due to the fact that they get worked so well in chest/back days and some during bis/tris days too.

not gonna grow my workout all the way in to one post but gonna give it some weeks to mature and then I should have solid split routine that almost kills me and I recover sufficiently before another workout, I got the point that I cant just plan something out of the bat and then proceed with it, just because for the most part I dont know my own strength. So Im gonna lay it out as I go and then repeat the pattern and try to optimize it.

[NACH3]

I too see delts now as an accessory work due to the fact that they get worked so well in chest/back days and some during bis/tris days too.

Make sure your building size... I can't unless I press I can still have decent delts w/out but much bigger fuller when I press

not gonna grow my workout all the way in to one post but gonna give it some weeks to mature and then I should have solid split routine that almost kills me and I recover sufficiently before another workout, I got the point that I cant just plan something out of the bat and then proceed with it, just because for the most part I dont know my own strength. So Im gonna lay it out as I go and then repeat the pattern and try to optimize it.

Make sure your using your feeler sets to gauge your working set weight! I'd rather plan out my attack but I've been able to use different movements and then making it all tie together... If it helps to write it out I do - but it took me a while to figure out that I was hitting the same muscle sometimes with different ex's even the same angles though hey felt slightly different... The true HITers here called me out quick on that one

[InternalFire]

I know exactly what you are saying, should give enough sufficient stimulation for specific BP and put trough efficient yet brutal working set is the key, not to overwork the BP unknowigly during other exercises before time is due as it will cause more harm then good in gaining size and in recovery, plus I too know its a bad call for injury.

Thats where I started to look in to things building up my training schedule carefully analysing the worked muscles, timing, load, recovery etc... its a very long equation but when done right it will come out beautiful.

[NACH3]

I know exactly what you are saying, should give enough sufficient stimulation for specific BP and put trough efficient yet brutal working set is the key, not to overwork the BP unknowigly during other exercises before time is due as it will cause more harm then good in gaining size and in recovery, plus I too know its a bad call for injury.

Thats where I started to look in to things building up my training schedule carefully analysing the worked muscles, timing, load, recovery etc... its a very long equation but when done right it will come out beautiful.

Exactly! ^^ in bold... Take that working set to true positive failure and then beyond

"No point in hammering a nail into a piece of wood when it's already in and done the job" Achim

[clarky.]

https://youtu.be/uQa-CEDbkws.

Great guy, like him alot. Followed him for a few years.

[InternalFire]

"No point in hammering a nail into a piece of wood when it's already in and done the job" Achim

^^GOLD ^^

[NACH3]

Crushing my delt/tri w/o will post up after - shifting some nice weight

Edit... Traps/delts/tris - pre-exhausted by hitting traps first heavy...

Shrugs
Warm ups
3 @ 315/20 -- 2 @ 405/15
4 behind back @ 315/15-20
- DB shrugs
Bells behind back hitting upper back top of traps

Side laterals
Warm ups 2feelers
3w @ 8-10 dropped each set and 2 RP on last working set

Rev grip front raises s/s'd with cable front raises
3w +RP/6-10 failing -- 8-12 hitting failure on each plus 2RP on last working set

DB Rear delts over 35* bench S/S'd with rev flys
4sets to failure hitting higher volume

Rev hammer strength press(3/4 ROM)
2 feelers(10ish)
2w heavy 3 drops(avg'ing) 2-3 reps
TRIS

CG Bench
2warm ups 2 feelers
Pyramided up to 325
1w 5 drop 2 drop 4 RP1 RP(almost 1) lol

Lying rope extensions
4w 6-12 hitting failure and coming to dead stop(R tricep was firing well)

Skulls supers with one arm DB ext
3w 6-12 hitting failure then 2 RP on last set -- 8-15 on one arm extensions unilaterally giving forced reps(2-3) each set

Weighted dips
3w to failure each set

Rev grip push downs supersetted with straight bar push downs
3w + 2RPs -- 3w + 2RPs

A little more than I wanted to do but I was in a fucking groove - tomorrow off(no full in needed)

[Proximal]

Morning, all! Getting ready to eat some steamed bok choy, steamed leeks, steamed Napa cabbage

My God, you're colon must love you!

Triceps
Press downs: 1 ws, r-p, drop, r-p
Machine Dips: Same
Machine Extensions (single arm): 1 ws then assisted positives to failure, then negatives to failure, assisted negatives to failure

Delts
Machine laterals: 1 ws - r-p, drop, r-p, drop, r-p
Upright rows: 2 ws each with r-p

Pectorals: Light stuff (pec deck, decline cables) due to RC

Anecdotal: working out, suddenly theres like an f'n eclipse. One of the biggest guys in the gym, got MUCH bigger. About my height 6'2" - way over 300. Not cut, but definitely not fat - holy sh*t!

[Proximal]

Crushing my delt/tri w/o will post up after - shifting some nice weight

Edit... Traps/delts/tris - pre-exhausted by hitting traps first heavy...

Shrugs
Warm ups
3 @ 315/20 -- 2 @ 405/15
4 behind back @ 315/15-20
- DB shrugs
Bells behind back hitting upper back top of traps

Side laterals
Warm ups 2feelers
3w @ 8-10 dropped each set and 2 RP on last working set

Rev grip front raises s/s'd with cable front raises
3w +RP/6-10 failing -- 8-12 hitting failure on each plus 2RP on last working set

DB Rear delts over 35* bench S/S'd with rev flys
4sets to failure hitting higher volume

Rev hammer strength press(3/4 ROM)
2 feelers(10ish)
2w heavy 3 drops(avg'ing) 2-3 reps
TRIS

CG Bench
2warm ups 2 feelers
Pyramided up to 325
1w 5 drop 2 drop 4 RP1 RP(almost 1) lol

Lying rope extensions
4w 6-12 hitting failure and coming to dead stop(R tricep was firing well)

Skulls supers with one arm DB ext
3w 6-12 hitting failure then 2 RP on last set -- 8-15 on one arm extensions unilaterally giving forced reps(2-3) each set

Weighted dips
3w to failure each set

Rev grip push downs supersetted with straight bar push downs
3w + 2RPs -- 3w + 2RPs

A little more than I wanted to do but I was in a fucking groove - tomorrow off(no full in needed)

Gawd, you're a monster! And with f'd RC's - seriously, are you kidding me?!?

[NACH3]

Gawd, you're a monster! And with f'd RC's - seriously, are you kidding me?!?

Thx Prox! I'm telling you it's just my maddening mind set of just getting the job done any which way I can... I'm Just starting to get my strength back up... And very much looking forward to this blast I'm on...

I did a lil too much but I'm resting tomorrow for sure... Just eating and sleeping tomorrow(hope to grow overnight ) lol

[Mr.BB]

Back from legs and chicken meal after.

Guys, dont ever do v-squat supersetted with lunges, or at least make sure you have an empty stomach.

Self-reminder, next house no stairs.

[BG]

Crushing my delt/tri w/o will post up after - shifting some nice weight

Edit... Traps/delts/tris - pre-exhausted by hitting traps first heavy...

Shrugs
Warm ups
3 @ 315/20 -- 2 @ 405/15
4 behind back @ 315/15-20
- DB shrugs
Bells behind back hitting upper back top of traps

Side laterals
Warm ups 2feelers
3w @ 8-10 dropped each set and 2 RP on last working set

Rev grip front raises s/s'd with cable front raises
3w +RP/6-10 failing -- 8-12 hitting failure on each plus 2RP on last working set

DB Rear delts over 35* bench S/S'd with rev flys
4sets to failure hitting higher volume

Rev hammer strength press(3/4 ROM)
2 feelers(10ish)
2w heavy 3 drops(avg'ing) 2-3 reps
TRIS

CG Bench
2warm ups 2 feelers
Pyramided up to 325
1w 5 drop 2 drop 4 RP1 RP(almost 1) lol

Lying rope extensions
4w 6-12 hitting failure and coming to dead stop(R tricep was firing well)

Skulls supers with one arm DB ext
3w 6-12 hitting failure then 2 RP on last set -- 8-15 on one arm extensions unilaterally giving forced reps(2-3) each set

Weighted dips
3w to failure each set

Rev grip push downs supersetted with straight bar push downs
3w + 2RPs -- 3w + 2RPs

A little more than I wanted to do but I was in a fucking groove - tomorrow off(no full in needed)

Nice work out, just becareful of those shrugs, very bad for your neck.

[BG]

Went heavier on back then usual. Ive been doing more mind/muscle connection giving my arms sometime to heal. Felt good , I think Im going to warm up with fore arm exercises along with stretching.

[NACH3]

Nice work out, just becareful of those shrugs, very bad for your neck.

Thx BG!

I used to strain my neck b/c I thought I was recruiting it due to the lack of strength in my traps and shoulders - well does that make sense tho lol

[Proximal]

Thx BG!

I used to strain my neck b/c I thought I was recruiting it due to the lack of strength in my traps and shoulders - well does that make sense tho lol

Just don't hyper-extend it. Very typical to really tilt the head back - just keep it neutral.

In-between fights. Triple G a bit ago. Don't ask me why, going to watch CM Punk tonight on MMA, likely a waste of good money.

[NACH3]

Just don't hyper-extend it. Very typical to really tilt the head back - just keep it neutral.

In-between fights. Triple G a bit ago. Don't ask me why, going to watch CM Punk tonight on MMA, likely a waste of good money.

Absolutely right Prox TY Sir - haha Enjoy it regardless Brotha!

[BG]

Just don't hyper-extend it. Very typical to really tilt the head back - just keep it neutral.

In-between fights. Triple G a bit ago. Don't ask me why, going to watch CM Punk tonight on MMA, likely a waste of good money.

Im trying not to dump the money myself. Ive bought the last 3. Im interested in seeing if Overeem can pull it off. CM is up against a pretty well rounded guy, unknown, but no slouch.

[almostgone]

My God, you're colon must love you!

Triceps
Press downs: 1 ws, r-p, drop, r-p
Machine Dips: Same
Machine Extensions (single arm): 1 ws then assisted positives to failure, then negatives to failure, assisted negatives to failure

Delts
Machine laterals: 1 ws - r-p, drop, r-p, drop, r-p
Upright rows: 2 ws each with r-p

Pectorals: Light stuff (pec deck, decline cables) due to RC

Anecdotal: working out, suddenly theres like an f'n eclipse. One of the biggest guys in the gym, got MUCH bigger. About my height 6'2" - way over 300. Not cut, but definitely not fat - holy sh*t!

It better. Hopefully I don't anger it, . Tinkering around with eating pretty low GI carbs and throwing a red potato in every few days.
I'm tired of the portly look.

[almostgone]

I must have been wiped out this weekend. I slept almost 12 hours straight and then another hour or two here and there with minimal assistance.
Feeling damn good right now. Should be able to work only 5 hours today and then I'll play like a piece of horse sh!t and hit the trail. Some long hours coming up.Hopefully the stock market and precious metals market will make up their mind to get right. I'm stashing away what I can into each w/ a smaller amount going into cash and bonds. Probably end up broke or something, but I'm trying?

[InternalFire]

morning all

Attachment 165377



Attachment 165378

[clarky.]

Nach , prox, nice sessions there. Nach you a fvcking mad man haha but i know once your in that mind set you fvcking destroy it. It's just grow grow grow.

[clarky.]

Morning guys, going to smash chest the day, and a wee tad legs. I never do a session on legs because i like the way they are just now. I not huge but ok, just saying because i never post a leg session. I usually just go a few sets her and there nothing to write about lol just saying.

Anyway chest later, arms are still sore. I'll report back later, hope the wk end is all good for everyone.

[marcus300]

I'm going to the church today, this mornings prays are arms and forearms

[almostgone]

I'm going to the church today, this mornings prays are arms and forearms

Amen.

[NACH3]

Morning HITers,

Whew my delts are trashed... Sore to touch - I love it. Off day for me - I'm catching up on meal prep and sleep lol. I'll be checking in

Everyone have a great day!

[clarky.]

Did chest fellas, good session.

Incline db press 1 working +rp got 2 more, 1 drop

Incline db fly 1 working +rp got 4 more 1 drop. **new weight**

Incline hammer 1 working +rp 2 more 1 drop

Pec dec 1 working 1 drop

A know, a lot of rp's but i was just pushing like fvck. It was good though, a wee bit of cursing Also lol.

[clarky.]

Fed now, chicken and noodles. Got some nando rubs for ma chicken for a change. It's fvcking good.
Chicken is in the oven the now for T.

[clarky.]

https://youtu.be/CdaR3NOE8EE

DY, 3.20 in a think it was, there are good shots of his leg's mother fvcker they are thick.

[Proximal]

Whew my delts are trashed... Sore to touch

Really? No way dude, that was like such an easy workout

[almostgone]

https://youtu.be/CdaR3NOE8EE

DY, 3.20 in a think it was, there are good shots of his leg's mother fvcker they are thick.

Just a huge, striated, beast. Immensely thick.