**Marcus's HIT Dungeon**

[clarky.]

Clarky that's good news mate! When it acts up is your pec/delt tie in hard to stretch out? I can not stretch mine right and it starts to tighten and tighten unless someone gets in there manually - it does hurt but feels great at the same time lol

Yes it does sometimes mate, i stretch it after every set. As in after the working, then after the drop ect ect. Even on days am not doing chest i stretch it. She showed me what to do.
Remember back nach i never trained chest for a few wks then went very light when i started again. It is like night and day now, tbh i only get pain if i let the bells go really wide. Like level with the chest, apart from that it's ok.
I used to have it really bad even when doing shoulders.

[clarky.]

Hi fellas, did chest the day It was ok went well.

Slight incline db press 1 working 1 drop

" " Db fly 1 working +rp 1 drop

Incline press 1 working +rp 1 drop

Pec dec 1 working +rp 1 drop

Done.

[NACH3]

Yes it does sometimes mate, i stretch it after every set. As in after the working, then after the drop ect ect. Even on days am not doing chest i stretch it. She showed me what to do.
Remember back nach i never trained chest for a few wks then went very light when i started again. It is like night and day now, tbh i only get pain if i let the bells go really wide. Like level with the chest, apart from that it's ok.
I used to have it really bad even when doing shoulders.

I definitely remember, Clarky! That's great buddy when you finally get back and are pain free youbfeel so much better about yourself the situation etc - great to hear and keep doing what your doing buddy

[clarky.]

I definitely remember, Clarky! That's great buddy when you finally get back and are pain free youbfeel so much better about yourself the situation etc - great to hear and keep doing what your doing buddy

Thanks mate.

[almostgone]

My arms are cooked. Think I will go.with yesterday's routine for a while.

[clarky.]

My arms are cooked. Think I will go.with yesterday's routine for a while.

What's this AG ?.

[clarky.]

Morning fellas,GGR. Chest is a wee tad sore doms will be in order. Back is done in nice ache all over, just heading off to work. Catch up later fellas.

[almostgone]

What's this AG ?.

I changed a couple of exercises around on biceps and rearranged triceps exercises?. New deal is incline d'bell curls, preacher curls off back of incline bench to failure and then a few forced reps w/ a slow 5 count neg on forced reps, either wide grip or close grip standing cable curls w/ a slow 5 count pos. and neg (low reps on these), and finish off biceps with seated concentration curls with whatever weight I can manage for 4-5 reps, a drop, and then a few forced reps w/ as slow a neg as possible, which isn't much by that point.
Also, I've been leading off triceps with close grip Smythe presses. Going with several warmup/feeler sets and then start throwing on weight. My r. elbow was crapping out and not letting me go heavy on these when I did them after triceps cable pressdown, so I started leading off with them and elbow is allowing me to add a little weight now w/o much, if any grief. Still south of 250# on these, but the weight is slowly coming back up w/o any pain. Then I hit cable pressdown, and d'bell skulls.
Nothing new or extraordinary, just rearranged things and hit forced reps as much as I can on unilateral exercises.

[Cuz]

Mornin fellas. Hope u have a killer weekend

[Bio-Active]

Good morning hitters! Hope every had an awesome Saturday

[Mr.BB]

Morning! Shoulders and triceps achy as hell, and still some pain in lats when I stretch from wednesday workout
Had great workout yesterday, was running from set to set almost no rest, even this blonde chick was with "where this guy has this energy" face, either that or she was checking me out. Realising how important sleep is, the problem is that I cant keep taking sleep medicine all the time.

Anyways, looking forward to smash my calves&quads this afternoon!

Hope you guys have a powerful weekend!

... ahhh, check kevin levrone interview video I posted on the "PICTURES of PRO BODYBUILDERS" section, he talks some about gear, bloodworks, how it was in the 90's, etc

[Proximal]

Morning everyone, hope your weekends are fantastic. Good meeting with my doc yesterday, might be saving some $. Man are these TRT/anti-aging clinics in the states a cash machine.

[NACH3]

Morning fellas... I finally got a good nights sleep... seems like forever.

I'be gotta make some Doc appointments - BW first but I'm thinking I feel my crit rising, and need to get my prostate looked at(after my bw) / also shoulder is just is giving out atm :/

Feeling good may go for a run and the gym!

Have a kickass w/e all!

[clarky.]

I changed a couple of exercises around on biceps and rearranged triceps exercises?. New deal is incline d'bell curls, preacher curls off back of incline bench to failure and then a few forced reps w/ a slow 5 count neg on forced reps, either wide grip or close grip standing cable curls w/ a slow 5 count pos. and neg (low reps on these), and finish off biceps with seated concentration curls with whatever weight I can manage for 4-5 reps, a drop, and then a few forced reps w/ as slow a neg as possible, which isn't much by that point.
Also, I've been leading off triceps with close grip Smythe presses. Going with several warmup/feeler sets and then start throwing on weight. My r. elbow was crapping out and not letting me go heavy on these when I did them after triceps cable pressdown, so I started leading off with them and elbow is allowing me to add a little weight now w/o much, if any grief. Still south of 250# on these, but the weight is slowly coming back up w/o any pain. Then I hit cable pressdown, and d'bell skulls.
Nothing new or extraordinary, just rearranged things and hit forced reps as much as I can on unilateral exercises.

Ahh ok, sounds good.

[Mr.BB]

Man are these TRT/anti-aging clinics in the states a cash machine.

x2...

[kelkel]

Good back day yesterday boys and girl.

D grip shoulder width pull downs: 2 sets
Smith supported rows 35 degree: 2 sets
Smith one arm rows (think dumbell row): 2 sets
BB shrugs: 2 sets with DRP on last set

Smith Front Press: 2 sets with D and RP on last
Laterals: 2 sets with D on last

**These are done from the side of the thigh not in front, which eliminates momentum. I highly recommend learning to do them this way. Really targets
the muscle much more directly.

Bent over's on bench: 2 sets relatively heavy

[clarky.]

Good back day yesterday boys and girl.

D grip shoulder width pull downs: 2 sets
Smith supported rows 35 degree: 2 sets
Smith one arm rows (think dumbell row): 2 sets
BB shrugs: 2 sets with DRP on last set

Smith Front Press: 2 sets with D and RP on last
Laterals: 2 sets with D on last

**These are done from the side of the thigh not in front, which eliminates momentum. I highly recommend learning to do them this way. Really targets
the muscle much more directly.

Bent over's on bench: 2 sets relatively heavy

Nice session kel, i do side raises like this as well, also i tried the smith rows like you do. Very good i liked it.

[almostgone]

Good back day yesterday boys and girl.

D grip shoulder width pull downs: 2 sets
Smith supported rows 35 degree: 2 sets
Smith one arm rows (think dumbell row): 2 sets
BB shrugs: 2 sets with DRP on last set

Smith Front Press: 2 sets with D and RP on last
Laterals: 2 sets with D on last

**These are done from the side of the thigh not in front, which eliminates momentum. I highly recommend learning to do them this way. Really targets
the muscle much more directly.

Bent over's on bench: 2 sets relatively heavy

Always do these with this exact form. Used to see so many people grab too much weight and so some kind of wild swinging motion starting from the front of the leg that didn't really target anything except create a good environment for shoulder issues.
Nice lift, especially with the drops you threw in there.

[NACH3]

Always do these with this exact form. Used to see so many people grab too much weight and so some kind of wild swinging motion starting from the front of the leg that didn't really target anything except create a good environment for shoulder issues.
Nice lift, especially with the drops you threw in there.

X2... you can feel the difference majorly imho! I've always started side laterals in this fashion, as well! Places all the stress on the medial delt(cap) very well & keeping the weight perpendicular to your muscle fibers...

Kel do you go heavy(ish) 6-10 then drop or 2w sets at say 8-12? I've been mixing it up and will go heavy with them once a week(ish) but If I do go heavier I still don't use any momentum(so not too much weight to where I'm swaying/or moving my body!

Starting with your hands in front instead of the sides, will result in your body moving(back arching and momentum helping the weight up) I see it everyday in the gym

[clarky.]

I also like doing them sitting on a bench, very tough and good. Lol we have all seen some mad side raises in the gym, there is a good few of them at mine.

[clarky.]

Rested the day, finished work about 1.30 ish this afternoon so i went and spent the rest of the afternoon with my wee dearest (maw) it was great. Took her for her shopping ect.

[NACH3]

Rested the day, finished work about 1.30 ish this afternoon so i went and spent the rest of the afternoon with my wee dearest (maw) it was great. Took her for her shopping ect.

That's great Clarky! And I hope all is good with your Mother, buddy! It's great when you get that time with Mom & or Dad or both

[GirlyGymRat]

Good back day yesterday boys and girl.

That girl be me.

Still not feeling 100%. Meds make me sleep. Neighbor brought me homemade chic soup. Not sure about tomorrow's workout :/

Regarding the **. I guess you are not a proponent of front lateral raises, ever?

[kelkel]

That be you fo sho.

Yes, I do them, just not every workout. I did last one though.

I'll stop over with some Vicks Vapo Rub.

[clarky.]

That's great Clarky! And I hope all is good with your Mother, buddy! It's great when you get that time with Mom & or Dad or both

She's great mate thank you.

[Proximal]

Triceps
Close grip bench 2 wu 3 ws
Pressdowns 2ws with rp and drop on last
Machine dips 2 wu 1 ws with dd
Single arm machine ext. to positive, positive assist & negative fail

Delts
Machine press with pin adjusted for pain free ROM 2wu and 2 ws
Machine laterals 2 wu 1 ws with dd
Upright rows 1 wu 2 ws

Elliptical x 15

MMA tonight

[almostgone]

Slowly waking up. Burnt my eyes yesterday. Thank God for Proparacaine eye drops. Will mix up a shake here in a few and head to the shop to work shoulders before going to work.

[almostgone]

Just finished watching Red State with the wife (again). Really wild movie that honestly isn't that far off base in regards to some groups. Lots of gunplay, twisted religious violence, etc., but all in all a good movie, IMO. Especially the ending with John Goodman.
Feeling really f-in good and going to molest my shoulders here in a few. .

[almostgone]

Decent life tonight before coming to work. One small hiccup when I started but don't think it was anything bad. I had already warmed up shoulders well with RC exercises/Cuban rotations and broomstick stretches. Was kicking up the bells for seated presses and it felt like someone pinched the skin at my left delt and then just a flash of extra warmth ran through it. I'm thinking it was just a nerve complaining because everything currently feels righteous. Anyway, decided to drop back to a lower weight for pressing and medials and run with 2 working sets. Will slowly start working the weight back up over the next few weeks. Of course my working weights are child's play to what some of you guys are moving, but I'm still pushing at it.

RC exercises and broomstick stretches.

D'bell shoulder presses- 2 w/u, Work-8,drop,3+ w/ a 5 count hold on partial. Rest for 1 minute Work 2-5+ reps w/ a 5 count hold on partial.
Seated side laterals- 2 w/u, Work1-6,drop,3+,drop,2+ w/ 5 count hold on partial. Rest for 1 minute. Work2- 6+ reps w/ a 5 count hold.
Face pulls- 1 w/u, Work- 9-2-1+ w/ a 5 count hold on partial. (New weight)
B'bell shrugs- Work1(front)-9-2+, drop off a tad of weight. Work2(rear)-7-3+ reps. 5 count hold on partials.
D'bells shrugs from the side- 9 reps (failure).

47 minutes total.

[KINGKONG]

Morning guys..iam curious to whether you all do HIT all the time or do you phase in lighter weights more reps or different styles of training..doing my first cycle in a long time late Jan and was thinking while priming to up my sets and reps in hopes maybe on blast the HIT will work better and to get my joints conditioned..all your thoughts are appreciated!

[GirlyGymRat]

Decent life tonight before coming to work. One small hiccup when I started but don't think it was anything bad. I had already warmed up shoulders well with RC exercises/Cuban rotations and broomstick stretches. Was kicking up the bells for seated presses and it felt like someone pinched the skin at my left delt and then just a flash of extra warmth ran through it. I'm thinking it was just a nerve complaining because everything currently feels righteous. Anyway, decided to drop back to a lower weight for pressing and medials and run with 2 working sets. Will slowly start working the weight back up over the next few weeks. Of course my working weights are child's play to what some of you guys are moving, but I'm still pushing at it. RC exercises and broomstick stretches. D'bell shoulder presses- 2 w/u, Work-8,drop,3+ w/ a 5 count hold on partial. Rest for 1 minute Work 2-5+ reps w/ a 5 count hold on partial. Seated side laterals- 2 w/u, Work1-6,drop,3+,drop,2+ w/ 5 count hold on partial. Rest for 1 minute. Work2- 6+ reps w/ a 5 count hold. Face pulls- 1 w/u, Work- 9-2-1+ w/ a 5 count hold on partial. (New weight) B'bell shrugs- Work1(front)-9-2+, drop off a tad of weight. Work2(rear)-7-3+ reps. 5 count hold on partials. D'bells shrugs from the side- 9 reps (failure). 47 minutes total.

That's some hussle!

[Sfla80]

Been awhile guys. Haven't even been reading as of late. Sorry bout that.

Work is a little crazy. New people started, having to train myself. And It's only been two days and I wanna strangle her sometimes. Lol.

Then I've had 3 people quit this week, and a 4th is probably coming. This is what happens when u hire the entire family. Think they might all be afraid trumps gonna send them back home :/ lol.

Got a great shoulder work out in 2 days ago. Hit 235 on smith press for 6x. Felt awesome although it's smith machine lol.

Today's was arms.

Vbar push down 3w 1f 2w dd
Single arm reverse pd 2w
Single arm db overheads 2w
DB kick backs 2w

Seated db curls. Palms up no twist. 1f 2w 1d
Close grip ez bar curls (been a long time for these) 1f 2w dd
Bent over iso db curls 2w
Rope cable curls. 2w

I'll try to check in more often. But being short so many employees and thanksgiving (2nd busy day of year for us) coming I'll be short in time.

Enjoy your Sunday guys

[clarky.]

Prox, AG, Sfla nice sessions fellas.

[clarky.]

Morning guys..iam curious to whether you all do HIT all the time or do you phase in lighter weights more reps or different styles of training..doing my first cycle in a long time late Jan and was thinking while priming to up my sets and reps in hopes maybe on blast the HIT will work better and to get my joints conditioned..all your thoughts are appreciated!

Yes it's all HIT, you can't go full bore all the time it just can't happen you will need to rest so we have pullbacks. This is where you still use HIT but there is no forced reps or rest pauses neg reps ect. So no advanced techniques. We are all different but for me i have a pull back about every 7-8 wks or so and it all depends on how i feel, but it is usually 1.5-2wks then back to full bore.

[almostgone]

That's some hussle!

Thank you, ma'am. Are you feeling any better, GGR?

[KINGKONG]

Yes it's all HIT, you can't go full bore all the time it just can't happen you will need to rest so we have pullbacks. This is where you still use HIT but there is no forced reps or rest pauses neg reps ect. So no advanced techniques. We are all different but for me i have a pull back about every 7-8 wks or so and it all depends on how i feel, but it is usually 1.5-2wks then back to full bore.

Thanks for your reply..thank makes sence..

[almostgone]

Yes it's all HIT, you can't go full bore all the time it just can't happen you will need to rest so we have pullbacks. This is where you still use HIT but there is no forced reps or rest pauses neg reps ect. So no advanced techniques. We are all different but for me i have a pull back about every 7-8 wks or so and it all depends on how i feel, but it is usually 1.5-2wks then back to full bore.

Pretty much I do what Clarky posted, but depending on how I feel and how my body is holding up, I may only got 4 weeks and then pull back for one time through the way I split my lifts up.
I tend to go closer to 6-8 weeks if running a small blast or things are going really well.
Even if your body could hold up to the stress of running and gunning HIT all of the time, I don't think the mind would allow you to. The mind needs a break just as much or more than the body.
It's somewhat of an individual thing. I may be mistaken and hopefully am not speaking out of turn, but I think once or twice a year Kel just totally takes a week or two off. No lifting at all, maybe just take a stroll around the neighborhood or something. Says when his time off is up, he is totally "hungry" to start shifting plates again.

[almostgone]

Didn't get my massage Friday. The cute massage lady called me and wanted to know if she could reschedule to this coming Friday. Her son's ball team made it waaaaay further along and were in the championship playoffs and she was wanting to be there for that.
Told her she defo needed to he there for that, so the 90 minutes of deep tissue work will be this coming Friday.
Got to go to see about getting my eyeglass lenses polished tomorrow. I always get oil tempered glass because of the hot metal chips and abrasives from machining and the flying slag from chipping off stick welds. Plastic lenses last no time in a machine shop unless you're not doing any work.
Anyway, when I put my welding hood on, I left my glasses hanging around my neck and somehow manage to scratch one of my lenses up pretty bad.
Hopefully they can polish out most of.the damage. The new lenses alone will set me back a few hundred $$.
It will be about 5 months before work will kick in their part on new lenses.

[KINGKONG]

Pretty much I do what Clarky posted, but depending on how I feel and how my body is holding up, I may only got 4 weeks and then pull back for one time through the way I split my lifts up.
I tend to go closer to 6-8 weeks if running a small blast or things are going really well.
Even if your body could hold up to the stress of running and gunning HIT all of the time, I don't think the mind would allow you to. The mind needs a break just as much or more than the body.
It's somewhat of an individual thing. I may be mistaken and hopefully am not speaking out of turn, but I think once or twice a year Kel just totally takes a week or two off. No lifting at all, maybe just take a stroll around the neighborhood or something. Says when his time off is up, he is totally "hungry" to start shifting plates again.

I had my first three day weekend and I hit the greatest workouts it's amazing how badly beaten my body is from work and I don't even realize it..I can imagine a week or two off a year would prob be good for you..good info AG, I have a obsession with training of some kind.i try to do intense cardio or hit lagging body parts on my off days ..like focus a entire night on rear delts or something

[almostgone]

Oh, damn near forgot. If any of you shop Sam's regularly and have a Sams Plus membership, make sure you use your cash rewards. I shop there a good bit buying cases of chicken, flank steak, etc. and for every $500 you spend you get $10 in cash rewards. Doesn't sound like much, but my 3 cases of split breasts, 1 case of boneless skinless breasts, a couple of packs of flank steak, a chub of 90/10, big bundle of paper towels, mega bag of almonds, large bag of rice, and a few other odds and ends cost me about $97?