**Marcus's HIT Dungeon**

[Cuz]

Call it old school but I prefer doing these behind the head. I know the risk of injury is higher just get a much better delt contraction.

The cool thing about doing these in front on a Smith is that you can begin the set seated then stand up and cheat on the last few. Well you can if you're 5'7" lol.

I was thinking i couldnt do that lol. I agree on behind the neck

[Cuz]

I love doing on smith. I usually switch it up every week

I kept hurting myself on free weights doing barbell free weights. Although i might incorporate them e2w. Love smith

[Mr.BB]

I was thinking i couldnt do that lol. I agree on behind the neck

Dont even understand how you stand up holding the bar

I much prefer smith too (if its busy I'll use the hammer strength). I like behind the neck, but only going heavy and too failure on front, great to do dropsets with smith.
Careful with behind the neck, I luv the behind the neck stretch and activation, but already got 2 injuries from it. Not risking again going heavy on it.

[kelkel]

I love doing on smith. I usually switch it up every week

I like the Smith as well. Have any of you guys seen the video's of some of the pro's sitting perpendicular to the bar and doing them one handed on the smith?
Has anyone here tried them?

[Cuz]

I like the Smith as well. Have any of you guys seen the video's of some of the pro's sitting perpendicular to the bar and doing them one handed on the smith?
Has anyone here tried them?

I have done rows at one time with the Smith one handed..the dumbells only went to 100. I have never pressed one arm with the smith. So that would be a hammer curl grip right? It would be intetrstin to try

[Sfla80]

I like the Smith as well. Have any of you guys seen the video's of some of the pro's sitting perpendicular to the bar and doing them one handed on the smith?
Has anyone here tried them?

Have never seen this. YouTube it now lol.

Smith press I love cause I can get a few sets with rp in them without any stress of killinh.my self lol. And also for the reason I posted today about my new gyms set up for military. Very awkward grabbing behind my head.

Only issue I have on smith is proper set up....closet I can get to my face without hitting nose.

[Proximal]

Tri's and lateral/front delts for me this afternoon.

Tried to do some abs and thought of Numbere working them for an hour. So I felt guilty and just quit. Thanks buddy

[Sfla80]

Tri's and lateral/front delts for me this afternoon.

Tried to do some abs and thought of Numbere working them for an hour. So I felt guilty and just quit. Thanks buddy

Lmao^^

[numbere]

Tri's and lateral/front delts for me this afternoon.

Tried to do some abs and thought of Numbere working them for an hour. So I felt guilty and just quit. Thanks buddy

Haha at least you got some delts.

Try doing abs EOD or evey 3 days for 5 minutes at the beginning of your workout as a warmup.

My ab day use to only be 10-15 minutes long then the rest would be cardio. Slowly added more reps and exercises.

[BG]

I just did enough of it decades ago when I competed, that's all. The development remains it's just all about keeping the fat off I guess.

Thats it, just keep the bf down and the work has been done.

[kelkel]

I have done rows at one time with the Smith one handed..the dumbells only went to 100. I have never pressed one arm with the smith. So that would be a hammer curl grip right? It would be intetrstin to try

I'm pretty sure I've seen it on some of the Makaveli Motivation Videos Clarky posted here. It does look interesting.

[almostgone]

I can't believe they still make you come to the office for shots, etc....

Supposed to be putting me on self injections soon. Think the Dr. is or has a letter to send to the stupid insurance company. They've already "trained" me to self inject so hopefully it will be soon. I have an 6 month appointment Friday week and am ready to fly solo for sure!

[almostgone]

How much do they charge for the injection?

(understand now )

Right now it's $21 a week.

[almostgone]

Have never seen this. YouTube it now lol.

Smith press I love cause I can get a few sets with rp in them without any stress of killinh.my self lol. And also for the reason I posted today about my new gyms set up for military. Very awkward grabbing behind my head.

Only issue I have on smith is proper set up....closet I can get to my face without hitting nose.

And it's easier on my joints if the back of the bench is slightly tilted back and the seat elevated one notch.

[almostgone]

Drinking a shake then off to the shop before work. Shoulders coming up.

[Sfla80]

And it's easier on my joints if the back of the bench is slightly tilted back and the seat elevated one notch.

Exactly what I do actually.

Ag how l9ng have you been on trt ....just curious cause of the above questions...

[almostgone]

Exactly what I do actually.

Ag how l9ng have you been on trt ....just curious cause of the above questions...

I think if will be 2 years in February? My Dr. was very cautious because of my past heart problems and also was old school protocol. It took me a while to get her on board with the newer and better protocol (had a good bit of help from Kel/pestered him with quite a few questions).
I could've gone the online route and possibly been self injecting for quite some time now, but honestly, I kind of like having my treatment through my GP in case an issue with the heart did arise. Also, some of the more progressive clinics screen for clotting disorders, which would've culled me out from the start.
I tried seeing 1 uro and a couple of endos locally. The urologist was a waste of my time and the $$ I paid out of pocket (I didn't want the initial consults run through my insurance). The endos freaked when they saw the pacemaker scar and TRT was out of the question as far as they were cocerned (also paid for those consults out of pocket).
So when, I found a GP who would treat me at any level, I started there and fortunately she has listened to my suggestions, although she was slow to embrace them.
I still have to handle some of the ancillary needs myself, but at least I'm not the total zombie I was pre-TRT.

[almostgone]

Back to HIT tonight. At the last minute my belly decided it was done with the steamed chicken, broccoli, spinach, and fresh alfalfa sprouts I had eaten earlier so that cut into my lifting time. When I made it to the shop, I took very short break periods.

RC exercises and broomstick stretches

D'bell shoulder press- 2 w/u, Work1- 8, drop, fail, drop, 4, drop,3. Rested for 1 minute and then another working set for 4+ reps at my next to last drop weight from first set. This really was a kick in the nads.
Seated side laterals- 2 w/u, Work- 7+, drop, 3+,drop,2+. Slow 5 count hold on partials.
Face pulls- 1 w/u, Work-9+, drop,6+.
B'bell shrugs- 1 w/u, Work1(front)- 7+, drop,5+. Work2 (rear)- 5,drop,5+ reps.
D'bell shrugs from the side- Work- 4+,drop,4+.

I was hauling ass and got done in 35 minutes.

[almostgone]

Next lifting day will be my version of cardio via working on squat form via higher rep squats and also hit calves then.
Arms are still sore.from my last pullback. Guess the negative work and slow reps are still effective.

[marcus300]

There's been some big time dealers took down and the knock on effect took me for some serious money, things at the moment are stuff and I am finding it hard to post due to the stress its put me under. The way I feel at the moment is I don't want to train or have anything to do with BB'ing, sorry guys if things change I will update. I am in contact with a few close friends on here via pm/email and just want to thank you for your help.

[Sfla80]

I think if will be 2 years in February? My Dr. was very cautious because of my past heart problems and also was old school protocol. It took me a while to get her on board with the newer and better protocol (had a good bit of help from Kel/pestered him with quite a few questions).
I could've gone the online route and possibly been self injecting for quite some time now, but honestly, I kind of like having my treatment through my GP in case an issue with the heart did arise. Also, some of the more progressive clinics screen for clotting disorders, which would've culled me out from the start.
I tried seeing 1 uro and a couple of endos locally. The urologist was a waste of my time and the $$ I paid out of pocket (I didn't want the initial consults run through my insurance). The endos freaked when they saw the pacemaker scar and TRT was out of the question as far as they were cocerned (also paid for those consults out of pocket).
So when, I found a GP who would treat me at any level, I started there and fortunately she has listened to my suggestions, although she was slow to embrace them.
I still have to handle some of the ancillary needs myself, but at least I'm not the total zombie I was pre-TRT.

You doc seems pretty cool and glad u found her.

It's great she can keep track of you heart issues along with your trt.

For some reason before I thought u had been on for years.

[Proximal]

Morning gang. Friday is close but not close enough for me at least.

Agree with Sfla - cool that your GP will do that, congrats AG. BTW, hope you had a great b-day!

Had two great workouts the last two days, definitely sore, might take today off - will see how the DOMs progresses throughout the day.

Marcus, very sorry.

[Cuz]

Very sad to hear that Marcus. I dont know what went down..but whatever it was im sure you will come out a stronger man

[Bio-Active]

Next lifting day will be my version of cardio via working on squat form via higher rep squats and also bit calves then. Arms.are still sore.from my last pullback. Guess the negative work and slow reps are still effective.

nice now that I'm playing softball I stopped cardio all together

[Mr.BB]

There's been some big time dealers took down and the knock on effect took me for some serious money, things at the moment are stuff and I am finding it hard to post due to the stress its put me under. The way I feel at the moment is I don't want to train or have anything to do with BB'ing, sorry guys if things change I will update. I am in contact with a few close friends on here via pm/email and just want to thank you for your help.

Sorry to hear M

That shit is rigged, its more logic to bet in sports than forex/commodities/futures/whatever.

Like Cuz said, you'll get out stronger.

[marcus300]

Sorry to hear M

That shit is rigged, its more logic to bet in sports than forex/commodities/futures/whatever.

Like Cuz said, you'll get out stronger.

I'm not going into it but not its has simple as a source turning bad which happens all the time and of course usually rigged to the max, its got nothing to do with a certain source. Oh and strange how you mention FX because I do that part time, done it for 6 years now along side other things.

[NACH3]

I like the Smith as well. Have any of you guys seen the video's of some of the pro's sitting perpendicular to the bar and doing them one handed on the smith?
Has anyone here tried them?

I was thinking of trying these - to see if it will help w/ROM(the neutral grip does relieve some tension) - I'll post it up when I do it!

[NACH3]

Morning guys

Great rest day still sore as hell lol - delts or back today will be reporting back later!

Have a kickass day all

[almostgone]

There's been some big time dealers took down and the knock on effect took me for some serious money, things at the moment are stuff and I am finding it hard to post due to the stress its put me under. The way I feel at the moment is I don't want to train or have anything to do with BB'ing, sorry guys if things change I will update. I am in contact with a few close friends on here via pm/email and just want to thank you for your help.

You know how.to.find me, boss!

[almostgone]

Bedtime for me. Catch up.to y'all later on this evening.

[DCI]

Sorry to read Marcus that your under stress.

Been busy myself lately back to college for me at night and holding down a streasful job has affected my training along with being sick this year has fcked me.

I still have size but feel tiny. Been training but not consistent and same for diet too.

Lads great posts as always. Some of the posters in here are fcking huge gret to see all.

[NACH3]

Sorry to read Marcus that your under stress.

Been busy myself lately back to college for me at night and holding down a streasful job has affected my training along with being sick this year has fcked me.

I still have size but feel tiny. Been training but not consistent and same for diet too.

Lads great posts as always. Some of the posters in here are fcking huge gret to see all.

Great to see you, D! How you been man?

[NACH3]

Delts/& tri work
Stretching RC ex's lots of side laterals front raises seated rope pulls to warm up joint

Pre-exhausted delts

Standing side laterals
3 warm ups 2 feelers
2w heavy(6-9) 2 drops + RP into partial reps

Rear delts over 45* incline s/s'd rev flys
2w(heavier 8-10) DD(hitting higher reps after drop) -- 3 straight sets 12-15

Standing longbar face pulls(rears/& traps) s/s'd w/foot up rope face pulls
3w higher end reps focusing on the squeeze

Shrugs
DBs 4x failure

No pressing today guys(Kel I was gonna try those one handed smiths(neutral grip) but they were all taken :/

Little tri work
V-grip push downs
3warm ups ore-exhausting b4 using stack
2w 4 drops great pump

Rev grip EZ bar push downs s/s'd CG over head
2w DD each

Cable kickbacks
1w 3drops

Seated Hammer strength ext's
1w 3 drops

Had a great session don't know how I forgot front raises but I'm glad my front delts are still kinda sore from Chest lol

[DCI]

Great to see you, D! How you been man?

Tired man. As I said training hasn't been great. And with college as a new dynamic its not easy juggling everything.

Bit annoyed re training but I will get back into it again and college is important to me at the mo

[Sfla80]

Tired man. As I said training hasn't been great. And with college as a new dynamic its not easy juggling everything.

Bit annoyed re training but I will get back into it again and college is important to me at the mo

Dci!!.

Congrats on going man....big step.

What r u studying

[DCI]

Dci!!.

Congrats on going man....big step.

What r u studying

Ahh just a business higher certificate course if I get this I can get a degree outta it but I'll see when the time comes as I only really need it as an addition to my cv I have 10 years experience in my job.

[NACH3]

Tired man. As I said training hasn't been great. And with college as a new dynamic its not easy juggling everything.

Bit annoyed re training but I will get back into it again and college is important to me at the mo

Hey we all go thru stuff like that with training(I just was too earlier last wk) - you'll get back into it when you can balance out everything life is offering

And congrats on school brotha - that's great to hear - I'm going back too... Made the decision about 2wks ago for nursing and shit since I'm good with self bleeding etc I figured to do phlebotomy work too... Going for my certification in October I'm thinking

[DCI]

Hey we all go thru stuff like that with training(I just was too earlier last wk) - you'll get back into it when you can balance out everything life is offering

And congrats on school brotha - that's great to hear - I'm going back too... Made the decision about 2wks ago for nursing and shit since I'm good with self bleeding etc I figured to do phlebotomy work too... Going for my certification in October I'm thinking

Thanks man. I do training cos I love it and don't ever see myself competing not anytime soon yet anyway. I just wanna maintain for the time being and just get leaner etc I'm still getting my meals in but have been eating a lot of choclate lately finally weened myself off the craving for sweet things so should drop the extra fat I have gained.

Great to hear your going back too man it's the only thing I am laxking and it shows on a cv that I can juggle a few things.

[Sfla80]

Hey we all go thru stuff like that with training(I just was too earlier last wk) - you'll get back into it when you can balance out everything life is offering

And congrats on school brotha - that's great to hear - I'm going back too... Made the decision about 2wks ago for nursing and shit since I'm good with self bleeding etc I figured to do phlebotomy work too... Going for my certification in October I'm thinking

Nach that's what my wife's dad does. He pulls blood for short stay surgery patients.

[NACH3]

Nach that's what my wife's dad does. He pulls blood for short stay surgery patients.

No shit, really... That's cool how does he like it(I'm assuming he's done it for a while)? And I believe there's all different levels

I should've done it earlier on as with school but always second guessed myself...