**Marcus's HIT Dungeon**

[numbere]

Damn man, makin me tired just reading that lol

Haha it was epic!

Have only had a day of two off the iron in about 8 weeks so I really have to kill it to be sore.

I forgot to pin my cruise dose this morning and I'm still too swollen to hit my glute.

Will have to wait to the am to pin.

[Cuz]

I loved doing a high volume session for arms every once i a while. The longer i could walk around pumped the better it made me feel. Was a damn good feeling

[Marsoc]

Maybe Marcus allows me one more hint: keep you elbows tucked in, this will help with lats activation and with keeping back contracted.

Yeah elbows kept tucked to your sides activates the lower lats/ lower back and lower trap more when rowing I.e t bar rows/ v grip cable rows elbows to side . When your elbows go up and out in the row that is activating the upper outer lats and mid trap/ upper back more so I.e wide grip cable rows and wide grip chest supported row machine etc. And your lower traps rotate your shoulder blades down and in towards your spine I.e activates your lower traps. I.e faced down on an incline bench doing Y raises is a lower trap isolation move.
PS: on back day I do it in sections. Example I do all my upper back and mid trap stuff then lower back/ trap etc.

[almostgone]

Mixing up a shake.

[numbere]

I loved doing a high volume session for arms every once i a while. The longer i could walk around pumped the better it made me feel. Was a damn good feeling

That's one of the reasons I was interested in trying metformin.

I was told it can give amazing all day pumps.

After running it past Marcus I'm beginning to think it's just smoke and mirrors.

Plus I saw a video by Stan Efferding and he said metformin is notorious for killing strength.

[clarky.]

Morning fellas, GGR, arms for me the day. Really looking forward to it, i'll report back the night.

[clarky.]

Nach,Sfla, numbere, nice sessions there fellas.

[almostgone]

That's one of the reasons I was interested in trying metformin.

I was told it can give amazing all day pumps.

After running it past Marcus I'm beginning to think it's just smoke and mirrors.

Plus I saw a video by Stan Efferding and he said metformin is notorious for killing strength.

It can also cause horrendous diarrhea. One of the guys I work with has literally soiled himself twice since being put on it. He finally started taking it earlier than he was so he could take care of business at home.

Edit: Should have worded that better. It CAN cause horrendous diarrhea, but may not in every case. Still wouldn't want to risk it.

[almostgone]

Not sure what happened tonight, but I feel like I did some major but good damage to my legs tonight. I really made good time, worked like a madman, and got it done. When you look at my life below, go won't see calves because I moved them to my "cardio"/ squat form/ higher rep squat day. Also, no Jeffersons today but I did do some hard work on hacks.

Hamstring stretches and 1 set of 100 crunches to get my core and back warmed up.

Leg ext.- 2 w/u, Work1-18 reps, drop a little weight, Work2- 21+ reps.
Hack squats- 1 w/u, Work1- 12 solid reps. Got my air back for 1 minute, drank water, and kept the same weight. Work2- 7 more reps.
Reverse hacks- Work- 12 reps
Leg press- Work 1-14 reps, dropped a bit of weight, Work 2- 12 reps
Leg curls- Work- 14+ reps.

38 minutes not including crunches and stretching. Legs are still shaky and for some reason I am eliminating a lot of fluid, I mean a lot! I drank 3L of water in the 38 minutes I was lifting, and had a shake pre and post lift, but I feel like I've gotten rid of 3 times that volume. Kind of weird, but anyway.
Still think thats a pretty decent time and a very intense for a pullback lift?

[NACH3]

Very Nice AG! Sounds intense!

[NACH3]

Morning HITers!

Delts are trashed... Haven't pressed that much in a long time(felt damn good)! I'm thinking back and traps but I just gotta loosen up this 'banjo string' in my back lol... Seriously tho it feels much better(just tight).

Have a kickass day everyone

[Cuz]

Morning HITers!

Delts are trashed... Haven't pressed that much in a long time(felt damn good)! I'm thinking back and traps but I just gotta loosen up this 'banjo string' in my back lol... Seriously tho it feels much better(just tight).

Have a kickass day everyone

Free weight or machine nach?

[NACH3]

Free weight or machine nach?

Free!

[Proximal]

Morning all. Late night for me. Going to hit biceps and back later.

Congrats on pressing Nach - jealous.

[almostgone]

Bedtime for me. I can almost guarantee I will be running in my sleep today.

[Bodacious]

Morning HITers!

Delts are trashed... Haven't pressed that much in a long time(felt damn good)! I'm thinking back and traps but I just gotta loosen up this 'banjo string' in my back lol... Seriously tho it feels much better(just tight).

Have a kickass day everyone

Good to read this....Glad to see you getting better

[NACH3]

Morning all. Late night for me. Going to hit biceps and back later.

Congrats on pressing Nach - jealous.

Thx Prox! It was a good day

Good to read this....Glad to see you getting better

Thx Bod! How's things buddy?

[clarky.]

Not sure what happened tonight, but I feel like I did some major but good damage to my legs tonight. I really made good time, worked like a madman, and got it done. When you look at my life below, go won't see calves because I moved them to my "cardio"/ squat form/ higher rep squat day. Also, no Jeffersons today but I did do some hard work on hacks.

Hamstring stretches and 1 set of 100 crunches to get my core and back warmed up.

Leg ext.- 2 w/u, Work1-18 reps, drop a little weight, Work2- 21+ reps.
Hack squats- 1 w/u, Work1- 12 solid reps. Got my air back for 1 minute, drank water, and kept the same weight. Work2- 7 more reps.
Reverse hacks- Work- 12 reps
Leg press- Work 1-14 reps, dropped a bit of weight, Work 2- 12 reps
Leg curls- Work- 14+ reps.

38 minutes not including crunches and stretching. Legs are still shaky and for some reason I am eliminating a lot of fluid, I mean a lot! I drank 3L of water in the 38 minutes I was lifting, and had a shake pre and post lift, but I feel like I've gotten rid of 3 times that volume. Kind of weird, but anyway.
Still think thats a pretty decent time and a very intense for a pullback lift?

Yees! Big guy, good stuff.

[clarky.]

Hi fellas, did arms earlier and it was a great session.
Never lost any strength.

Standing db curls 1 working +rp got 3 more 1 drop

Incline db curls 1 working DD

Cable preacher curls 1 working DD

Incline lying db tri ex 1 working 1 drop

Tri pd 1 working DD. S bar. **new weight**

Tri pd 1 working DD. V bar

Great great session, shoulders and traps the mora.

[clarky.]

https://youtu.be/P74DS1UCp8M

Don't really know what to say, the men clearly have the love for the sport.

Nice.

[Mr.BB]

Just finished my cardio 5k run. Chest and bicep really achy, biceps dont know if pain is from training or TS lol

Going to hand specialist tomorrow cause of wrist. So, nobody here had any de quervain tenosynovitis or intersection syndrome? Prox?

[InternalFire]

Shoulders are fried, gonna finish some work and hit the bed. Legs are a burden of the day too...

Sent from my eyePhone

[kelkel]

Just finished my cardio

Me too!

[Mr.BB]

Me too!

What was it? hand to mouth pizza raises?

[numbere]

It can also cause horrendous diarrhea. One of the guys I work with has literally soiled himself twice since being put on it. He finally started taking it earlier than he was so he could take care of business at home.

Edit: Should have worded that better. It CAN cause horrendous diarrhea, but may not in every case. Still wouldn't want to risk it.

Definitely not a fan of explosive diarrhea :/

I'm going to stay far away from that drug and stick with a clean diet and AAS.

Besides for the amount of money for 4 months of metformin I can get a 30ml jug of tren .

[numbere]

Legs

Calf raises on horizontal sled 2 feeler 4 working rp dd dd
SS
Thigh adduction 1 feeler 2 working

Leg extensions 1 feeler 3 working
SS
Squat 3 working rp

Stiff leg deads 1 feeler 2 working rp

Incline sled 1 working rp

[Proximal]

Biceps

Preacher curls 2 wu 1 feeler 2 ws
Barbell curls 1 wu 2 ws
Reverse preacher curls 1 wu 2ws
Single arm machine curls (1 set): positives to fail, assisted positives to fail, negatives to fail

Forearms 3 sets front and 3 reverse

Abs and light cardio

[Proximal]

Just finished my cardio 5k run. Chest and bicep really achy, biceps dont know if pain is from training or TS lol

Going to hand specialist tomorrow cause of wrist. So, nobody here had any de quervain tenosynovitis or intersection syndrome? Prox?

Sorry BB, in the clinics I worked at, generally the wrists and hands were always seen by hand specialists (special credentialing) - apologies. Nice run BTW.

[Proximal]

https://youtu.be/P74DS1UCp8M

Don't really know what to say, the men clearly have the love for the sport.

Nice.

That is an awesome video Clarky!

In each of the gyms I go to, there are some individuals that have had some bad cards dealt to them.

It puts a different spin on the day, when you are looking at yourself in the mirror and are beating yourself up mentally because you don't have as much size, or as many cuts, or poor genetics, etc., etc. - and you look over and see those far less fortunate as yourself busting their butt.

Once again, thanks for the video!

[numbere]

Biceps

Preacher curls 2 wu 1 feeler 2 ws
Barbell curls 1 wu 2 ws
Reverse preacher curls 1 wu 2ws
Single arm machine curls (1 set): positives to fail, assisted positives to fail, negatives to fail

Forearms 3 sets front and 3 reverse

Abs and light cardio

Seems like you put an emphasis on forearms.

I have a difficult time getting my forearms to respond to weights.

I started using using 2" alpha grips that definitely help but can only get a good forearm workout from ironmind grippers.

If you can work up to a #2 ironmind gripper than you can equeez a potato in your hand and make it explode.

[Cuz]

That was a great video. Love of the sport gentlemen love of the sport. No matter what.

[Cuz]

Seems like you put an emphasis on forearms.

I have a difficult time getting my forearms to respond to weights.

I started using using 2" alpha grips that definitely help but can only get a good forearm workout from ironmind grippers.

If you can work up to a #2 ironmind gripper than you can equeez a potato in your hand and make it explode.

I assume you speak from experience? Now when you're crushing cantaloupe...

[GirlyGymRat]

What was it? hand to mouth pizza raises?

Mr BB 1 point. Kelkel 0

[numbere]

I assume you speak from experience? Now when you're crushing cantaloupe...

Haha hopefully in about 6 months.

They're far from your average gripper.

It took me a year to go from a trainer to a #1.

There's a lot of books out their on them because it's how strongmen and arm wrestlers train there grip/forearms.

[kelkel]

What was it? hand to mouth pizza raises?

Nah, had to cut the grass. Hate it but my lawn kicks ass. I was actually sweating. Did not like it, not one little bit.
Funny you mention pizza as I did have that when I was done. California Pizza Kitchen White Pizza. Great stuff.

[Cuz]

Haha hopefully in about 6 months.

They're far from your average gripper.

It took me a year to go from a trainer to a #1.

There's a lot of books out their on them because it's how strongmen and arm wrestlers train there grip/forearms.

Im gonna check them out

[kelkel]

https://youtu.be/P74DS1UCp8M

Don't really know what to say, the men clearly have the love for the sport.

Nice.

Wow, just wow. Really does put things in perspective. Would love to know more about those two!

[Marsoc]

Seems like you put an emphasis on forearms.

I have a difficult time getting my forearms to respond to weights.

I started using using 2" alpha grips that definitely help but can only get a good forearm workout from ironmind grippers.

If you can work up to a #2 ironmind gripper than you can equeez a potato in your hand and make it explode.

I got all my forearm Growth from clamping bricks all day and loading blocks Laboring and doing masonry work. They almost dwarf my up arms even though arms aren't that small, I feel they are though.
Love doing that wood poll with the string attached and a weight bottom and upper forearms curls by twisting the string up. And whatever other type of curls. I used to grab super heavy dumbells and walk around the track sometimes at this wreck center. Nothing like seeing all the different muscles twitch and move when you move your fingers lol

[Cuz]

Seems like you put an emphasis on forearms.

I have a difficult time getting my forearms to respond to weights.

I started using using 2" alpha grips that definitely help but can only get a good forearm workout from ironmind grippers.

If you can work up to a #2 ironmind gripper than you can equeez a potato in your hand and make it explode.

Confused me there, ive seen them but only knew them by the captain of crush name. Ive wanted to try them before but they are little pricey. I have fair forearms but my grip isnt that great i probably couldnt even close a 1.

I always wore the straps no matter what lift it was. Definatley will be on my list of things to try out. Seems like ive seen a vid of magnus samuelson closing a #3. Something like 365lb grip strength, ive also seen him curl 315 for reps and laugh about it...guy doesnt get the credit he deserves

[numbere]

I got all my forearm Growth from clamping bricks all day and loading blocks Laboring and doing masonry work. They almost dwarf my up arms even though arms aren't that small, I feel they are though.

That's odd because I've worked masonry and framed since 14 and physical labor never made my forearms grow. Most be a genetics thing.

Confused me there, ive seen them but only knew them by the captain of crush name. Ive wanted to try them before but they are little pricey. I have fair forearms but my grip isnt that great i probably couldnt even close a 1.

I always wore the straps no matter what lift it was. Definatley will be on my list of things to try out. Seems like ive seen a vid of magnus samuelson closing a #3. Something like 365lb grip strength, ive also seen him curl 315 for reps and laugh about it...guy doesnt get the credit he deserves

On amazon their about 20-25$. I don't think that's expensive for we'll made gym equipment. I had good grip strength from work and I cold only partially close the trainer at first. The training is nice to have as a warmup exercise.

I still wear straps because I lift past failure plus my forearms are usually sore from grip work.

I saw that Samuelson video. What a freak! He was one of my favorite strongmen.