**Marcus's HIT Dungeon**

[Cuz]

What to you prefer for mass building and for shaping?

Ill answer as soon as im off work

[almostgone]

You and me both man
Mega man they called him...samuelson literally crushed him. Man is insane strong. Why do they not armwrestle anymore, injuries?

I suspect so, Cuz.

[almostgone]

All right, HIT crew. Bedtime for me. Catch up after I go make some ZZZZ!

[numbere]

Why do they not armwrestle anymore, injuries?

Speaking of arm wrestling, this guy's name is Tony Kitowski and he's 5'8".

Can anyone guess his weight without looking it up?

[NACH3]

Speaking of arm wrestling, this guy's name is Tony Kitowski and he's 5'8".

Can anyone guess his weight without looking it up?

I'm guessing 180ish b/c he looks bigger

[numbere]

I'm guessing 180ish b/c he looks bigger

That's what I thought when I saw him on TV.

You're off by double digits.

[NACH3]

That's what I thought when I saw him on TV.

You're off by double digits.

Haha I figured if you was asking lol

[NACH3]

Back today fellas -- felt strong but lower back was tight as fuk! Still a good session - great pump

Stretching RC ex's Bradford presses rolling etc

CG pull downs
3warm ups 2 feelers
1w 5 drop 4 drop 3 RP 1+ 1/4

Straight arm pull downs(cables) - unilaterally
3 warm ups
2w drop + RP

BB Bent over rows(felt real strong but L lower back would keep me from going way heavier)
3 warm ups pyramiding up
1w(heavy) 3drops

Long bar rows
2w DD

Hammer strength one arm rows
2 warm ups
2w DD

lower back started pulling so I stopped - still a good session working to and past failure!

[NACH3]

Holding more BF than Iike but I'm about 5-6wks in on a blast - thickness is coming along which is what I want... Need someone to take a back pic -- over the past 2-3 days I've lost a lot of water(was feeling bloated) I think my estrogen was a tad high(so going for bloods within a wk or so)

[Cuz]

Damn nach looking thick as fck man. Forearms are sick. How big are your wrists like 9 inches lol?

[Cuz]

I'm guessing 180ish b/c he looks bigger

Hadnt seen the wheels...if small legs..id say 168- 170 at that height. Hes lean as fck too, i havrnt followed him but i do follow arm wrestling quite frequently

[NACH3]

Damn nach looking thick as fck man. Forearms are sick. How big are your wrists like 9 inches lol?

Thanks Cuz! I'm not as lean as I want to be but I'm packing on some size to play with

Always had good forearms man(my pops measured 18+ in his prime).... I'll have to check and post my forearm size - & Time to start working them

[kelkel]

Damn nach looking thick as fck man. Forearms are sick. How big are your wrists like 9 inches lol?

X2. Always jealous of the guys with naturally good forearms...

[RaginCajun]

No sir, RC. I lift in my shop. However on occasion I will have the redneck version of Chris Duffin's "Whiskey and Deadlifts" except I use local "spring water" instead of whiskey.

i wish i had a shop to lift at. hahahahahaha, nothing like spirits and deadlifts!

Is that the gym that doesn't allow you to grunt when lifting or does that rule vary from location to location?

No Grunting, They Said, and He Was at the Gym - NYTimes.com

yep that is it. i am not sure on that, but will prob find out soon!

The gym you workout mostly comes down to convenience.

The more convenient it is the less sessions you'll miss.

I workout at a hipster gym because it's 24 hours and literally next door to my apartment.

You might have to relearn how to spot if you join PF lol.

Attachment 165523

hahaha!!!

exactly, convenience and cost are two big factors, $10-20 a month and 2 miles down the road.

[RaginCajun]

Holding more BF than Iike but I'm about 5-6wks in on a blast - thickness is coming along which is what I want... Need someone to take a back pic -- over the past 2-3 days I've lost a lot of water(was feeling bloated) I think my estrogen was a tad high(so going for bloods within a wk or so)

looking thick Nach!!! Your arms look huge

[numbere]

Holding more BF than Iike but I'm about 5-6wks in on a blast - thickness is coming along which is what I want... Need someone to take a back pic -- over the past 2-3 days I've lost a lot of water(was feeling bloated) I think my estrogen was a tad high(so going for bloods within a wk or so)

Looking BIG NACH!

Are you still thinking about using t3 on your bulk?

[NACH3]

X2. Always jealous of the guys with naturally good forearms...

TY sir!

looking thick Nach!!! Your arms look huge

Thx RC... Just gotta lean out AFTERWARDS LOL - I used to stop my growth when a lil extra padding occurred

Oh and PF - you'll know if you yell too loud - 'the Lunk' alarm will sound lmao

[numbere]

I'm guessing 180ish b/c he looks bigger

Hadnt seen the wheels...if small legs..id say 168- 170 at that height. Hes lean as fck too, i havrnt followed him but i do follow arm wrestling quite frequently

He's 165 in those photos

[NACH3]

Looking BIG NACH!

Are you still thinking about using t3 on your bulk?

Thanks Numbere - & I am... But I may wait it out and try it next time... I'll lean out after this blast - I'm sure water will fall off and I may backload some winny or change my compounds around...

[NACH3]

He's 165 in those photos

Wow and super ripped!

[Cuz]

What to you prefer for mass building and for shaping?

I feel like machine preacher curls helped the most to build size and shape on my biceps. When you are sitting there curling on the machine, and free weight preachers as well, ..look at your bicep. Watch how it reacts each rep, the positive and negative, the contraction.

I liked the preachers on the hammer strength machine both arms and single. To me it put the most blood in the bicep. More blood equals more growth more everything. Its important to have the mind muscle connection. I worked my way up to 3 45lb plates for single curls for 4- 5 reps. It was important to go heavy if i could get 3 reps on my own, my other arm would assist in 3 more forced reps.

Standing barbell curls as you know great mass builder but other muscles are recruited to do this exercise so its not a total isolation. I do have to give credit when i was a nrw lifter these put good size on

Hammers, weve talked about different angles we know they help forearm growth. Go heavy but keep your bicep in into it. Dont swing the weight up unless thats what your trying to do..cheat curls to break a plateue.

I would end my bicep routine with concentration curls. Either sitting or alot of times standing. Its what i call a standing concentration curl. If you have watched pumping iron you have seen arnold do these. Great to end a session with...bending down with good form especially on the top squeeze of the rep...puts alot of blood in there for a lasting pump

Thats a brief overview of what i do on biceps. Weight, reps, sets, and exercises would vary each session. Almost always hit them 2x a week. Theres really no new material ive discussed, just good ole fashion training. Throw food at them and we all know aas help alot...surely they will grow some. Thats pretty much my best advice. Hope it helps someone

[InternalFire]

Wow NACH , looking real good in those pics! Respect for hard work


I contracted some sort of flu, for past few days been little out of line and thought I just got cold but today half-way trough the day it hit me hard, feels like its full on.
Skipping hams today, resting and taking day off tomorrow, I gotta heal quick, hate being sick, rarely happens.

hold strong everyone (I think clarky is to blame LOL )

[Cuz]

Just done back...DL's and chins...all i could muster. Pulled till i couldn't pull anymore. Really needed someone to aid me on the chins. I changed grip alot done about 4 sets. Last set was hell. Just read a book about bears to my 5 year old now waiting on some post wo calories when the better half arrives.

[Mr.BB]

I liked the preachers on the hammer strength machine both arms and single. To me it put the most blood in the bicep. More blood equals more growth more everything. Its important to have the mind muscle connection. I worked my way up to 3 45lb plates for single curls for 4- 5 reps. It was important to go heavy if i could get 3 reps on my own, my other arm would assist in 3 more forced reps.

I agree. I'm starting my biceps with preacher hammer strength one arm at a time. Its great to go heavy and do forced reps with help of the other hand, although my rep range goes up to 12 I'm feeling its packing alot of size on my bicep. I follow with bent over curl to keep killing that outside head, then move to cables and finnish with hammers, dropsetting evrything.

[Mr.BB]

[Sfla80]

Nach looking solid man damn....215-218???

[Sfla80]

Chest was this morning.

Been dying to get back to dbs so decided to pre exhaust and see how it felt.


Incline DB flys straight into Incline DB press

Stayed light started 30s to 50s with2 sets on 50s. Even at the light weight flies are no problem, but once I go into the press not sure if it's the bench or weight pressing down. The electric shock straight from lower back right down the leg happens. Almost every set it happened.

Stubborn I continued on...lol

Flat db fly into flat db press (same thing)

Cables even

Cables high

Hammer strength Incline 2 sets medium weight

Knee is out again. Limping around like a gimp.

Really debating just to call it quits for awhile right now. Wife surgery 2 days, moving, work is crazy, injuries never healing. Just head isn't there.... Maybe time off is what is needed. Really fvking with my head right now.

[Cuz]

Chest was this morning.

Been dying to get back to dbs so decided to pre exhaust and see how it felt.


Incline DB flys straight into Incline DB press

Stayed light started 30s to 50s with2 sets on 50s. Even at the light weight flies are no problem, but once I go into the press not sure if it's the bench or weight pressing down. The electric shock straight from lower back right down the leg happens. Almost every set it happened.

Stubborn I continued on...lol

Flat db fly into flat db press (same thing)

Cables even

Cables high

Hammer strength Incline 2 sets medium weight

Knee is out again. Limping around like a gimp.

Really debating just to call it quits for awhile right now. Wife surgery 2 days, moving, work is crazy, injuries never healing. Just head isn't there.... Maybe time off is what is needed. Really fvking with my head right now.

You may need a layoff sfla not a long one, just a few weeks. I bet it will do you good in the long run. Deload and come back better all around. Best wishes on the wife's surgery

[Sfla80]

You may need a layoff sfla not a long one, just a few weeks. I bet it will do you good in the long run. Deload and come back better all around. Best wishes on the wife's surgery

Thanks Cuz.

Will keep posted on surgery.

[Mr.BB]

Hope it goes ok BB.

Thanks C

Doc was an asshole, doing ultrasound and xray tomorrow (xrays for some kinda of tendonitis, got luv the private health...)

Actually feeling a bit better. Did back and hams today, totally forgot about it. Got into the voltaren wagon, as some guys you probably know lol, and it feels a bit better.

[numbere]

Shoulders

Face pulls 1 feeler 3 working rp dd
SS
Bent over DB flys 3 working

Upright BB rows 2 feeler 3 working rp rp dd
SS
Shoulder machine press 1 feeler 3 working

BB shrugs 3 working rp rp rp dd
SS
Front raises 1 feeler 2 working

[Proximal]

Damn Nach, big as hell bro! Full muscle bellies! And Cuz, your back shot on your avatar is just beautiful.

Love the discussion about biceps - preachers really are my favorite, no matter the machine. Since going the HIT route, have particularly been into one arm work, with positive assist to fails and then negatives to fail. Doing the same one-arm approach with triceps as well.

Triceps
Close grip: 2 wu, 1 feeler, 2 ws
Press-downs: ws, rest-pause, 4 more reps, drop, go to failure, rest-pause, 2 more reps, drop
Single arm machine extensions: positives to fail, assisted positives to fail, negatives to fail.
Machine dips: 2 ws

Side Delts
Machine laterals: 2 wu, 1 ws, rest-pause, 4 more reps, drop, rest-pause, 2 more reps, drop
Upright rows: 1 wu, same as laterals

Nice burn, nice pump, nice workout. Time for dinner.

[GirlyGymRat]

Looking awesome Nach!

[BG]

Holding more BF than Iike but I'm about 5-6wks in on a blast - thickness is coming along which is what I want... Need someone to take a back pic -- over the past 2-3 days I've lost a lot of water(was feeling bloated) I think my estrogen was a tad high(so going for bloods within a wk or so)

Yea buddy !

[Bodacious]

Nach Looking good man!! Keep it up Solid as ....

Hit legs today myself guys. I went with a per-exhaust. Shit gets me every time by the time I got to squats I was barley walking. It was a good workout for sure.

50 Box Jumps to warm up and get moving. Then
Leg Ext 2F 1W with 1 D
Leg Curls 2f 1W with a drop set
Lunges down and back in the gym 3 sets (This was the MFer)
Back Squats 1w/u 2F 2W second working set was with lighter weight.

Leg are fried tomorrow is going to be an off day for me and I might go play a round of golf.

Hope everyone is doing good!

[Bodacious]

Anyone heard from Igifuno?? JW Haven't seen him post in here or if he has I have missed it.

[almostgone]

Chest was this morning.

Been dying to get back to dbs so decided to pre exhaust and see how it felt.


Incline DB flys straight into Incline DB press

Stayed light started 30s to 50s with2 sets on 50s. Even at the light weight flies are no problem, but once I go into the press not sure if it's the bench or weight pressing down. The electric shock straight from lower back right down the leg happens. Almost every set it happened.

Stubborn I continued on...lol

Flat db fly into flat db press (same thing)

Cables even

Cables high

Hammer strength Incline 2 sets medium weight

Knee is out again. Limping around like a gimp.

Really debating just to call it quits for awhile right now. Wife surgery 2 days, moving, work is crazy, injuries never healing. Just head isn't there.... Maybe time off is what is needed. Really fvking with my head right now.

With all you have going on right now, Sfla, a pullback or a break sounds like it would be a good idea. Take a little time to handle the business at home and try to get some rest yourself. Maybe some light stretching, if you can, to keep from getting too bound up.

[NACH3]

Nach looking solid man damn....215-218???

Thx everyone(fellas and GGR) means a lots and here I was thinking more ridicule lol.... I'm finally not letting too much bf hold my growth up I'm hungry and eating like it(just time to start cardio

@ Sfla - first off hand in there and I think your right... And that you answered that question yourself! Just do you and be with your wife and your son! Sounds like it can't be beat!

Surprisingly, I weighed in at 207 this am - post dump - the last 2-3 days I upped my water intake and boy has it been sliding off or sweating it off lol - Defo going for as big as possible and work with it after - if I can be 212-215 at 10-12% I'd be happy(but not for long)

[Marsoc]

Speaking of arm wrestling, this guy's name is Tony Kitowski and he's 5'8".

Can anyone guess his weight without looking it up?

I'd guess from seeing other lean muscle looking guys and knowing their weights. I wouldn't be surprised if he was like 170

[Marsoc]

Shoulders

Face pulls 1 feeler 3 working rp dd
SS
Bent over DB flys 3 working

Upright BB rows 2 feeler 3 working rp rp dd
SS
Shoulder machine press 1 feeler 3 working

BB shrugs 3 working rp rp rp dd
SS
Front raises 1 feeler 2 working

Nice I totally forgot about face pulls. I forget if I did them with upper traps on my shoulder day or mid traps with my back day.
I love hit traps from different weird angles shrugs in front. And behind the back etc.
Such as a behind the back shrug but with a little twist. And that by slightly lift the elbows up and back behind you at the top of the shrug. Just for a different angle and contraction.