**Marcus's HIT Dungeon**

[NACH3]

Back today gentlemen - will post a couple of feeler sets pictures but not on every movement



Stared with medium grip pulldowns
3 warm up sets which included a lot of stretches and twists to get as much blood in the area as possible
1 working set to failure - only manage failure couldn't implement any beyond methods at this stage.



BB bent over rows - old school style DY
2 feel sets
1 working set to failure - gasping for breath again on these but my back exploded



old school T bar2 feel sets
1 working set to failure




Hammer strength reverse pulldowns2 feel sets
1 working set to failure- one arm at a time for these today felt better



Close grip pulldowns
2 feel sets
1 working set to failure again




straight arm pulls2 working sets



weighted hypers
2 sets

20mins cardio

I am down to 255lbs this week

Very Nice buddy! Does the old schoool T-bars bother your back more than BBbent overs? Do you use your hips/hammies as shock absorbers when going heavy?

[Capebuffalo]

Leg extensions. 1 warm 2 working
Squats 2 working
Hack squats 2 working
Lying leg curls 2 working.

[marcus300]

Very Nice buddy! Does the old schoool T-bars bother your back more than BBbent overs? Do you use your hips/hammies as shock absorbers when going heavy?

Feet placing is critical when doing T bar close grip old school, but my back was sore and beat from the heavy bent overs. I lock into my angle and brace the body and my lower back doesn't move its full locked and braced then I row like fuck using back only.

[marcus300]

If the pictures are boring for some just let me know and I will stop it but if you want I can picture every movement and every set include my working sets if you like and eventually I can move onto video but I will be hoody up so no face. Just trying to put a different angle on things but if its not something anyone get enjoyment out looking at I will stop , just thinking out of the box

[NACH3]

If the pictures are boring for some just let me know and I will stop it but if you want I can picture every movement and every set include my working sets if you like and eventually I can move onto video but I will be hoody up so no face. Just trying to put a different angle on things but if its not something anyone get enjoyment out looking at I will stop , just thinking out of the box

I think it's a great idea and that hell yes you should do it!

[Capebuffalo]

If the pictures are boring for some just let me know and I will stop it but if you want I can picture every movement and every set include my working sets if you like and eventually I can move onto video but I will be hoody up so no face. Just trying to put a different angle on things but if its not something anyone get enjoyment out looking at I will stop , just thinking out of the box

Videos please

[Back In Black]

I think it's a great idea and that hell yes you should do it!

Agreed. No hoody though, get your best gimp mask on instead.

[NACH3]

Feet placing is critical when doing T bar close grip old school, but my back was sore and beat from the heavy bent overs. I lock into my angle and brace the body and my lower back doesn't move its full locked and braced then I row like fuck using back only.

Agreed! Foot placement is very critical especially picking up the CG and setting up... I also like to lock in and B&B and use all back(hands are like hooks) starting the motion with the back... much more stress on the whole back for thickness!
Do you ever use plates to stand on - elevate yourself?!

[NACH3]

Agreed. No hoody though, get your best gimp mask on instead.

Haha I like that idea too lol

[marcus300]

[/B]

Agreed! Foot placement is very critical especially picking up the CG and setting up... I also like to lock in and B&B and use all back(hands are like hooks) starting the motion with the back... much more stress on the whole back for thickness!
Do you ever use plates to stand on - elevate yourself?!

no plates mate, if I need to go lower I will load the bar with 15's instead of 20's,

[marcus300]

Agreed. No hoody though, get your best gimp mask on instead.

The back of my head is bad news mate, its full of wrinkles just like many strongmen

[NACH3]

no plates mate, if I need to go lower I will load the bar with 15's instead of 20's,

Yeah sometimes I like using the 25lbers(as I can load a shit load on there especially if I'm doing a lot of drops!

[marcus300]

Yeah sometimes I like using the 25lbers(as I can load a shit load on there especially if I'm doing a lot of drops!

My feet placing is high up because if I don't I tend to lean and push with my toes which is bad news for the back, it need to come from the heals and base of the foot, so placing your feet higher up works best for me, but I am a bent over guy with the bb dy style. Just trying to get up to 4 plates a side with super strict form

[Proximal]

Morning gents, gave great days everyone. Marcus thanks for the pics - I gather, not a lot of b.s. happens at that gym & you know it the second you step into the place.

[marcus300]

Morning gents, gave great days everyone. Marcus thanks for the pics - I gather, not a lot of b.s. happens at that gym & you know it the second you step into the place.

Its a hard lifting gym for serious lifters, ive not gone to one of these nice gyms with carpet on the floor and lovely machines yet, maybe it will come soon enough but I still feel I can toss it off in the hardcore one for some time to come. Also many of the new fancy gyms don't have the weight or proper equipment to dig in deep and train hard.

[Sfla80]

Definitely keep posting pics Marcus and videos would be awesome.

Like prox said that's a serious gym. I would love to lift in one like that one day.

My gym there are a lot of big guys. But watching them workout, sit around, talk, even the movements they do I wonder how the hell do they look like that with all that bs going on.


Sent from my iPhone using Tapatalk

[DCI]

Shoulders tonight first time in ages I have done them dur to being sick etc

[kelkel]

old school T bar2 feel sets
1 working set to failure

Love the look of that. One of the best back movements ever created, imho.

[kelkel]

If the pictures are boring for some just let me know and I will stop it but if you want I can picture every movement and every set include my working sets if you like and eventually I can move onto video but I will be hoody up so no face. Just trying to put a different angle on things but if its not something anyone get enjoyment out looking at I will stop , just thinking out of the box

I enjoy seeing pics of the equipment used. It helps us see where you actually put in the work and helps paint that mental picture for us. Improves the atmosphere, so to speak.

[songdog]

Good morning gentlemen I use the term loosely Playing nurse for the wife now she is home.She will milk this shit Charging my 2 way radios up so I can hit the basement and hit the chest and tris today with some cardio on that cursed bike!

[marcus300]

Love the look of that. One of the best back movements ever created, imho.

It is a great movement but I do prefer BB bent over rows and the only reason I feel I can drive the BB up my thighs closer to my body which helps me but ive done loads of old school T bars in my time and still do. Really hits home Kel.

[almostgone]

If the pictures are boring for some just let me know and I will stop it but if you want I can picture every movement and every set include my working sets if you like and eventually I can move onto video but I will be hoody up so no face. Just trying to put a different angle on things but if its not something anyone get enjoyment out looking at I will stop , just thinking out of the box

I like the pics, boss. It's nice to see what equipment you're using.
On the Tbar rows, it's the same for me. Brace the abdominal wall, lock in the angle with the lower back and glutes, and.the rest is pure mid back and lats, well maybe a nosebleed or two.

2 thumbs up on the weight loss. Squats and calves.coming up for me next in the rotation, so that will keep the weight loss going for me.

[almostgone]

The back of my head is bad news mate, its full of wrinkles just like many strongmen

No worries. I can probably "requisition" a gas mask for you via some friends.

[marcus300]

No worries. I can probably "requisition" a gas mask for you via some friends.

Ive got a couple of German ones in the cellar

[Back In Black]

Back & traps done

Unilateral lat pull down 5/5/5/5 then 7 left side only

Unilateral seated row 5/5/5/5 then 9 left only

Cable pullovers 1 set to fail

Reverse grip pull down 1 DD (just slightly wider than shoulder width)

Smith machine shrugs 3 sets

No time for cardio, still have to fit in a minimum 20 mins more this week

My knees hurt still, I think it might be the squats in the smith. There's a trainer at my gym, seems to know his kinesiology shit so I'm going to interview him with a view to hire him so I am able to free squat again.

[kelkel]

My knees hurt still, I think it might be the squats in the smith. There's a trainer at my gym, seems to know his kinesiology shit so I'm going to interview him with a view to hire him so I am able to free squat again.

Do you high bar or low bar squat?

[Back In Black]

Do you high bar or low bar squat?

Low. Even when I could free squat the bar would be fairly low, there's a natural, almost comfy, groove in my traps where the bar sits.

[clarky.]

Hi fellas, this cold shit is fvcking me right up. I went in and did shoulder i never even thought about doing traps there was not a chance i could have.

Db side raises 2 working 1 drop

Rev cable flys 3 sets

Front raises 2 working 1 drop

Seated press 2 working machine

Done, really went for it but all weight was down, still got a good burn and failed but the cold shit beat me. Defo no session the mora i will rest and eat till the start of next wk. Really no point in trying to train when not a 100% yous all know what it's like you think it will be fine but your just kidding yourself.

[almostgone]

Ok, past my bed time. If any of.you dabble in bullion or ETFs (gold or silver), give it about 45 minutes and then check to see if the spot has tanked. I just dropped about $600 on some odds and ends and that usually drives the price right down, LOL.
Everyone have a good one. If I can rest decently or even semi-decently, squats are coming up late tonight.

[almostgone]

Hi fellas, this cold shit is fvcking me right up. I went in and did shoulder i never even thought about doing traps there was not a chance i could have.

Db side raises 2 working 1 drop

Rev cable flys 3 sets

Front raises 2 working 1 drop

Seated press 2 working machine

Done, really went for it but all weight was down, still got a good burn and failed but the cold shit beat me. Defo no session the mora i will rest and eat till the start of next wk. Really no point in trying to train when not a 100% yous all know what it's like you think it will be fine but your just kidding yourself.

Hope you kick the creeping crud quickly, buddy. Put on your kilt, find the Scottish equivalent of moonshine, and pour some into your coffee/tea cup until is about about 1.5"/38mm deep. Chug it down, grab you a quilt, and just rest. Maybe some chicken soup later with a little hot sauce, and a tad more alcohol and then back to bed.
Are you off tomorrow or do you have to work?

[NACH3]

Ahhh life got in the way and had to tend to my Father today moreso than usual - which is the main reason I'm here and I feel
Good doing so! Also having done that I am much more refreshed and my mindset for legs after missing them today - I will be completely destroying every fiber in them including my calves! Looking forward to it!
Usually I do EOD lifting but have been on for 4 days(the cycle just seems super fitting at this time and is really kicking) it was perfect timing for a day off imo and actually feel bigger than I was yesterday - I love growing!

Just wanted to pop in and say why I haven't posted much today - but things are ok w/pops had to get some testing/imaging done on his back and neck... he's one tough bastard I'll tell ya that - he's what drives me to be the best I can I be at this time after all he's the one still walking!

Good evening fellas and I'll be up st 3am starting to eat tomorrow am! Catch youse on the flip side!

[Capebuffalo]

Ahhh had to tend to my Father today moreso than usual - which is the main reason I'm here! But having done that I am much more refreshed and my mindset for legs after missing them today - I will be completely destroying every fiber in them including my calves! Looking forward to it!
Usually I do EOD lifting but have been on for 4 days(the cycle just seems super fitting at this time and is really kicking) it was perfect timing for a day off imo and actually feel bigger than I was yesterday - I love growing!

Just wanted to pop in and say why I haven't posted much today - but things are ok w/pops had to get some testing/imaging done on his back and neck... he's one tough bastard I'll tell ya that - he's what drives me to be the best I can I be at this time after all he's the one still walking!

Good evening fellas and I'll be up st 3am starting to eat tomorrow am! Catch youse on the flip side!

Glad to hear your dads ok. Sorry you missed Legs today. That's a day I'm gaining on ya. . See you in the am.

[NACH3]

Glad to hear your dads ok. Sorry you missed Legs today. That's a day I'm gaining on ya. . See you in the am.

Thx buddy...
can't gain when I'm growing see ya in the am.

[Proximal]

Nach, glad your dad is doing well & has a son like you.

Skull crushers SS w/light close grip bench 3x15 down to 12
Machine dips: 2ws w/ dd on last
Pressdowns: 2ws w/dd on last
Single arm extensions to positive, positive assist, then negative to fail

Nice workout, but mentally just didn't get as amped up. Gym seemed slammed today with too many new faces, everyone just seemed to get in my way.

Nice workouts guys.

[kelkel]

Low. Even when I could free squat the bar would be fairly low, there's a natural, almost comfy, groove in my traps where the bar sits.

Low is what I prefer. Try starting the move down by leading with your hips, not your knees. What I mean is push your hips back first and let your knees naturally folllow. This will help to keep your knees from travelling out further over your toes putting less shearing force on your knees.

Maybe prox can dig into this a bit for us as well?

[almostgone]

Mixing up a shake and slowly getting my mind right.

[Proximal]

Low is what I prefer. Try starting the move down by leading with your hips, not your knees. What I mean is push your hips back first and let your knees naturally folllow. This will help to keep your knees from travelling out further over your toes putting less shearing force on your knees.

Maybe prox can dig into this a bit for us as well?

Anytime guys, more than happy to help.

[NACH3]

Thx Prox! Much appreciated!

[NACH3]

Morning fellas!

I'm ready to tear up my legs today! Hope everyone has a good start to their weekend!

[Back In Black]

Low is what I prefer. Try starting the move down by leading with your hips, not your knees. What I mean is push your hips back first and let your knees naturally folllow. This will help to keep your knees from travelling out further over your toes putting less shearing force on your knees.

Maybe prox can dig into this a bit for us as well?

I squat again Tuesday so I'll try. Ultimately though I know I lack the flexibility somewhere to free squat and I'd like to get that back, I'm 45 not 65 dammmit.