**Marcus's HIT Dungeon**

[NACH3]

Saw a woman I haven't seen in about a month this AM... Said geez your way bigger than b4 and it's very noticeable... A few guys said you on the juice.... Just apple juice

Made my morning so far

[marcus300]

Back

D ring pulldowns
3 warm up sets
1 working set plus 2 drops

BB bent over rows
2 feel sets
1 working set with 3 drops - killer

seated hammer strength rows -singles
2 feel sets
1 working set to failure

seated low pulley rows
1 feel set
1 working set plus 2 drops

Face pulls
3 sets- higher end

hypers
2 sets higher end

[NACH3]

Looks great Marcus! fuckin killer - did ya go heavy on BB rows

[marcus300]

Looks great Marcus! fuckin killer - did ya go heavy on BB rows

I did 2 & 3/4 plates a side felt ok, wasn't that heavy but I did start my drop from there.

[NACH3]

I did 2 & 3/4 plates a side felt ok, wasn't that heavy but I did start my drop from there.

Surely good weight(I know your easing back in too) - Does holding that position(45*) put too much stress on your low back? I know what you did to fix your problem from yrs ago... And was just wondering if it effects you still on certain movements(heavy T-bars rows etc)?

[numbere]

BB bent over rows
2 feel sets
1 working set with 3 drops - killer

At about what angle do you like to bend over and where in relation to your navel do you finish the positive?

[marcus300]

Surely good weight(I know your easing back in too) - Does holding that position(45*) put too much stress on your low back? I know what you did to fix your problem from yrs ago... And was just wondering if it effects you still on certain movements(heavy T-bars rows etc)?

Doesn't bother my lower back, I can use some heavy weight doing bent overs. My back issues came from heavy deads and now squatting which was compressing my spine which wasn't good for me but bent overs I lock my lower back in and row. Weight was ok but it was light for me the thing what got me was I was out of breath,

I don't do many T-bars I prefer bent over rows but ive done plenty of them in my past and great movement.

[marcus300]

At about what angle do you like to bend over and where in relation to your navel do you finish the positive?

I am around 45 were I lock in and I drive the weight up my thighs, I get as close to my body as possible otherwise your risking injury. The closer to the column what is supporting everything up the less chance of injury and you also produce more power. If you come away from the quads your off balance and fighting the leverage aswell as the weight that's not a good idea. I pull it below my navel and this is my groove and I can feel my back contract perfectly.

[numbere]

I am around 45 were I lock in and I drive the weight up my thighs, I get as close to my body as possible otherwise your risking injury. The closer to the column what is supporting everything up the less chance of injury and you also produce more power. If you come away from the quads your off balance and fighting the leverage aswell as the weight that's not a good idea. I pull it below my navel and this is my groove and I can feel my back contract perfectly.

Do you see any benefit in changing the angle your bent at every few weeks? e.g. 20-25° vs 45°

[marcus300]

Do you see any benefit in changing the angle your bent at every few weeks? e.g. 20-25° vs 45°

No, I stick with what I am most powerful with. I will use other back movements to target other areas of the back. If you watch DY explaining how to do them this is exactly what I do. These with hypers is what build that crazy thickness in my lower lats and lower back.

[numbere]

No, I stick with what I am most power with. I will use other back movements to target other areas of the back. If you watch DY explaining how to do them this is exactly what I do. These with hypers is what build that crazy thickness in my lower lats and lower back.

Why hypers over straight leg deads?

[marcus300]

Why hypers over straight leg deads?

SLDL are going to focus more on the hams, with hypers especially with the different angle benches you can target the exact part of the body your aiming for. I don't do dead lifts anymore even though I was a huge DL'er back in the day it just puts to much stress on my disc, also once I stopped doing deads and changed things around my back grew like fuck, really strange when deads are the daddy of a big back but they weren't for me

[kelkel]

I don't think my body has that many veins anyway, what the fuck are those supplying?

I can't pull my shorts up that high. I'd get banned.

[numbere]

SLDL are going to focus more on the hams, with hypers especially with the different angle benches you can target the exact part of the body your aiming for. I don't do dead lifts anymore even though I was a huge DL'er back in the day it just puts to much stress on my disc, also once I stopped doing deads and changed things around my back grew like fuck, really strange when deads are the daddy of a big back but they weren't for me

Thanks Marcus.

I appreciate you taking the time to drop some knowledge.

Not that I'm plateauing but my back sessions need a revamp.

[marcus300]

I can't pull my shorts up that high. I'd get banned.

LMFAO I was waiting for that one

[numbere]

I can't pull my shorts up that high. I'd get banned.

Haha good one.

[marcus300]

Thanks Marcus.

I appreciate you taking the time to drop some knowledge.

Not that I'm plateauing but my back sessions need a revamp.

I know this thread is huge but ive talked about nearly every body part and what I do but I don't mind talking about them again and again. Find what works and work with it.

What are your stats Numbere?

[kelkel]

LMFAO I was waiting for that one

Didn't want to disappoint!

Haha good one.

Hopefully....

[almostgone]

I am around 45 were I lock in and I drive the weight up my thighs, I get as close to my body as possible otherwise your risking injury. The closer to the column what is supporting everything up the less chance of injury and you also produce more power. If you come away from the quads your off balance and fighting the leverage aswell as the weight that's not a good idea. I pull it below my navel and this is my groove and I can feel my back contract perfectly.

Preference of overhand vs underhand grip? I feel I get more out of the underhand grip but wondered if you had a preference or rotated the grip between the two from time to time?

[marcus300]

Didn't want to disappoint!



Hopefully....

Every time I see you post a picture it makes me want to cut. I will be starting a cut in January its going to be one of my long drawn out ones but I think I would be dead before I was has cut as you mate

[marcus300]

Preference of overhand vs underhand grip? I feel I get more out of the underhand grip but wondered if you had a preference or rotated the grip between the two from time to time?

Ahhh AG back in the house

Well mate its funny you should ask this because I have tested both out on myself for ages and if I use a underhand grip my biceps get a serious stretch which isn't a bad thing but I do feel they are helping just alittle bit more than if I use a overhand grip. So for me I go with overhand just because I don't want to rip my bicep off using the weight I do when I go heavy. But each to their own

[numbere]

What are your stats Numbere?

I've got a long way to catch up to most who post in this thread.

I'm 31, 5'7", 175-180ish.

I plan on positing some progress pics in a few weeks.

Here's a pic from before my leg workout yesterday.

[marcus300]

I've got a long way to catch up to most who post in this thread.

I'm 31, 5'7", 175-180ish.

I plan on positing some progress pics in a few weeks.

Here's a pic from before my leg workout yesterday.

Fucking hell numbere you cunt ( you know that's a compliment in the uk don't you )

Well first thing you look a lot bigger than your stats and I mean a lot bigger, very nice muscle bellies and great proportion. Excellent condition aswell.

Do your train HIT by any chance?

[almostgone]

Ahhh AG back in the house

Well mate its funny you should ask this because I have tested both out on myself for ages and if I use a underhand grip my biceps get a serious stretch which isn't a bad thing but I do feel they are helping just alittle bit more than if I use a overhand grip. So for me I go with overhand just because I don't want to rip my bicep off using the weight I do when I go heavy. But each to their own

Yes sir, I'm here! Just have had to alter my posting hours a "wee bit". The amount of weight is the reason I prefer the underhand grip. My body is stupid and with the overhand grip I feel like I'm bordering on forearm splints/ tendonitis, so I go a bit lighter on overhand grip.
Just finished some tuna, pasta, and jalapeños and a cup of FF Greek yogurt w/ blackberries. Bedtime time for me.
"Y'all please keep up the good posts and I'll catch up later this evening.

[marcus300]

Yes sir, I'm here! Just have had to alter my posting hours a "wee bit". The amount of weight is the reason I prefer the underhand grip. My body is stupid and with the overhand grip I feel like I'm bordering on forearm splints/ tendonitis, so I go a bit lighter on overhand grip.
Just finished some tuna, pasta, and jalapeños and a cup of FF Greek yogurt w/ blackberries. Bedtime time for me.
"Y'all please keep up the good posts and I'll catch up later this evening.

Yeah do what works best for you, I prefer the stretch on the forearm than the bicep, for some reason it doesn't feel good for me but forearm I am zero issues. Will be sending you a email soon for a long chat need some southern comfort from my bear

[marcus300]

Y'all lmfao lol cunt

[almostgone]

I've got a long way to catch up to most who post in this thread.

I'm 31, 5'7", 175-180ish.

I plan on positing some progress pics in a few weeks.

Here's a pic from before my leg workout yesterday.

Very dense musculature, numbere! HIT?

[almostgone]

Yeah do what works best for you, I prefer the stretch on the forearm than the bicep, for some reason it doesn't feel good for me but forearm I am zero issues. Will be sending you a email soon for a long chat need some southern comfort from my bear

Sounds good, boss! You behave yourself now, you hear?

[numbere]

Fucking hell numbere you cunt ( you know that's a compliment in the uk don't you )

Well first thing you look a lot bigger than your stats and I mean a lot bigger, very nice muscle bellies and great proportion. Excellent condition aswell.

Do your train HIT by any chance?

Thanks that means a lot coming from a cunt like you lol.

I got lucky with the vascular genes, it gives me the appearance of weighting much more.

I have no problem winning stuffed animals when they guess your weight at the carnival.

I've been training HIT for the last 2 years but only in the last 2-3 months have I really started to master the technique.

It's funny you should say that because I got called out by some douchebag the other day for being unproportional.

[numbere]

Very dense musculature, numbere! HIT?

Thank you!

Pseudo HIT lol.

It took me a long time (20+ months) to really get the technique down.

Guess you could say I was a HIT wannabe until a few months ago.

[marcus300]

Thanks that means a lot coming from a cunt like you lol.

I got lucky with the vascular genes, it gives me the appearance of weighting much more.

I have no problem winning stuffed animals when they guess your weight at the carnival.

I've been training HIT for the last 2 years but only in the last 2-3 months have I really started to master the technique.

It's funny you should say that because I got called out by some douchebag the other day for being unproportional.

This is an

OFFICAL INVATATION

To join our HIT dungeon squad, you have vast knowledge what we can tap into and explore and I think you will be ideal to join us.

You only have one condition and that's to stop wearing green underpants, you look a right cunt

But other than that, your HIT and I could tell

And if you would reply IF YOU ACCEPT THE INVIATION

[numbere]

This is an

OFFICAL INVATATION

To join our HIT dungeon squad, you have vast knowledge what we can tap into and explore and I think you will be ideal to join us.

You only have one condition and that's to stop wearing green underpants, you look a right cunt

But other than that, your HIT and I could tell

And if you would reply IF YOU ACCEPT THE INVIATION

Haha you cunt!

I definitely accept, what an honor to be among the privileged few!

In my defense the underpants were on sale and the only people who usually see them are girls from the gym and coeds who need extra credit on exams.

[Marsoc]

No, I stick with what I am most powerful with. I will use other back movements to target other areas of the back. If you watch DY explaining how to do them this is exactly what I do. These with hypers is what build that crazy thickness in my lower lats and lower back.

I do the same position, maybe even extra wide like a little more then shoulder width.. but I like brining my elbows up and out to squeeze them upper outer lats I heard, and assumed because of the movement etc. . Like a wide grip pull up almost but bent over and hitting it from a different angle ....

[Marsoc]

removed

[Cuz]

Numbere lookin badass man, is that pic on or off cycle? You look about 20lbs heavier than your stats

[numbere]

Numbere lookin badass man, is that pic on or off cycle? You look about 20lbs heavier than your stats

Thanks Cuz!

Means a lot coming from a big dude.

I've been on a TRT dose of prop, 50mg/eod, for about 6 weeks.

For the last blast I ran 200mg/eod of mast p during the last 2 weeks of August.

[NACH3]

Looking great Numbere... When we workin back again

Good to see you in here brother!

[NACH3]

Tried loosening up my back - I did a DB jerk and fuck me that hurt! Stopped there but did

Strict presses - sitting on ground in Rack
3 warm ups
1w 3drops

Flat bench w/Swiss bar - practicing exploding up and activating leg drive and lat engagement
12 x 3

Palms facing tri ext's
3w 10-12 + 3drops

Everything else effected my Low back so called it quits... Strength is really on the rise and I feel great(besides this lil back tweak)
Enjoy your day fellas!

[kelkel]

I've got a long way to catch up to most who post in this thread.

I'm 31, 5'7", 175-180ish.

I plan on positing some progress pics in a few weeks.

Here's a pic from before my leg workout yesterday.

I'm impressed!

[kelkel]

I think I would be dead before I was has cut as you mate

Ha, I've heard similar comments before! Only explanation I've got is it's genetics and a lifetime of eating relatively clean. Not to mention this BB'ing thing we all live for. Not much of a carb guy either. And you know I've never counted a gram of anything in my life (even when I was competitive) so it's probably all just dumb F'n luck to be honest.