**Marcus's HIT Dungeon**

[Back In Black]

Morning Dogs.

Just downing some oats, whey and eggs then heading out for chest, biceps and cardio

[clarky.]

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?

Hahaha Thanks mate, soup will be on the agenda for sure, shopping the day after work. Yes working the mora mate, it's a little extra ££, only work till 2 on a sat so not that bad.

Still feel crap so shooping then bed early the night.

[clarky.]

Morning fellas, Hope everyone has a good safe wk end.

[marcus300]

Morning pig lovers

[almostgone]

Well, nature called at the last minute and demanded I complete some "urgent" paperwork so I didn't get calves in. Think I will dedicate tomorrow night/morning to a heavy calf session? Don't want to snap anything, but I plan to deliver some stimulus to the tissue.
Really enjoying this squat rack. I may eventually get good at it again?

1 set of crunches
Squats:
Dry bar squats- 1x 20
Plate/side- 1 x 20
2 plates/side- 1 x 20
2 plates and a quarter/side- 1x 15- 2x
2 plates/side- 1 x 20
Plate/side- 1 x 20

40 minutes for everything.

[almostgone]

Morning Dogs.

Just downing some oats, whey and eggs then heading out for chest, biceps and cardio

Morning fellas, Hope everyone has a good safe wk end.

Morning pig lovers

Morning, gents! My legs are soooo shaky right now!

[marcus300]

Going to be a short one today so may go with triceps only. Really concentrate on building some thick big slabs on the backs of my arms

report back soon

[Capebuffalo]

Morning Players.

[Capebuffalo]

Morning pig lovers

Morning Boss Hog.

[Capebuffalo]

Morning fellas, Hope everyone has a good safe wk end.

How are you feeling Clarky?

[marcus300]

Triceps, abs and cardio



Pushdowns with the v bar
3 warm up sets
1 working set plus 1 drop


Seated French press with db
2 feeler sets
1 working set to failure


smith machine close grip press
2 feel sets
1 working plus 1 drop

Abs

Cardio

[DCI]

I like that gym man. We need more like that over here.

My god my shoulders are in bits here seriously sore today felt great last night was mainly isolation. Did 2 types of standing shoulder presses standing smith press and db press too.

[Capebuffalo]

Arms.

BB 21's warm up 2 working sets. Those killed me.
Alternating DB curls 2 working sets to failure.
Preacher curls. Lower weight held contraction at top. 5 count going down
2 bad ass working sets

V bar pushdowns 2 working sets to failure
Seated French press 2 working last to failure
Rope pressdowns lower weight held contraction to 5. 2 working burning sets.

[Proximal]

Morning all. BiB, since we have never really exchanged any posts, I won't just throw out advice in case it's not wanted, but if I can help with the knees, let me know.

Have great days everyone!

[songdog]

Good morning everyone snowing here messed up septic system going too be one hell of a sh1t job today!

[Capebuffalo]

Good morning everyone snowing here messed up septic system going too be one hell of a sh1t job today!

Shitty day. How's the wife doing?

[NACH3]

Legs

- calves seated & standing
2w/u each then 2w to failure after 2nd RP to go beyond(heavy 6-12)
- extensions slow and controlled(8-15)
3w/u
2w 12+/ 10+ DD(only avg'ing 3-5 on drops
- smith Squats
3w/u Pyramiding up
2w 5-7 drop 6 burnout 15+ wooow
- BB Stiff legged deads
2w/u pyramiding up
3w(225) 15ish/12ish/8-10 drop(185) 8 RP 2
- leg press
2w non lock boy do they burn like fuk
- linear hack squat
2w/u
1w drop
- unilateral leg press(sideways hitting outter quad)

Done in record time 50min but I was gasping for air especially in my sweatshirt! Great leg w/o

[Capebuffalo]

Legs

- calves seated & standing
2w/u each then 2w to failure after 2nd RP to go beyond(heavy 6-12)
- extensions slow and controlled(8-15)
3w/u
2w 12+/ 10+ DD(only avg'ing 3-5 on drops
- smith Squats
3w/u Pyramiding up
2w 5-7 drop 6 burnout 15+ wooow
- BB Stiff legged deads
2w/u pyramiding up
3w(225) 15ish/12ish/8-10 drop(185) 8 RP 2
- leg press
2w non lock boy do they burn like fuk
- linear hack squat
2w/u
1w drop
- unilateral leg press(sideways hitting outter quad)

Done in record time 50min but I was gasping for air especially in my sweatshirt! Great leg w/o

Wow. Slow down there big guy. You're making my leg day look like a warm up.

[almostgone]

Triceps, abs and cardio



Pushdowns with the v bar
3 warm up sets
1 working set plus 1 drop


Seated French press with db
2 feeler sets
1 working set to failure


smith machine close grip press
2 feel sets
1 working plus 1 drop

Abs

Cardio

Man, I really like that Vbar. It's a wider than my generic Vbar and the angle between the handles is greater.

[NACH3]

Wow. Slow down there big guy. You're making my leg day look like a warm up.

Last 2 ex's I just blew through em I was so done b4 that, but the pain was too good to pass up!

Things are starting to come together fellas... strength is way up and body comp is starting to change...

[NACH3]

Man, I really like that Vbar. It's a wider than my generic Vbar and the angle between the handles is greater.

AG/Marcus... I have had the option to use both V-grips(wider and one more narrow or just a smaller attach) what would the difference be w/the wider than the shorter more narrow one?? Meaning would it hit the lateral head more as well as the main long head?? Just curious b/c I prefer the smaller one

[Capebuffalo]

AG/Marcus... I have had the option to use both V-grips(wider and one more narrow or just a smaller attach) what would the difference be w/the wider than the shorter more narrow one?? Meaning would it hit the lateral head more as well as the main long head?? Just curious b/c I prefer the smaller one

I prefer the smaller as well. I get a much better contraction with it. But I'm also not as wide as Marcus. So maybe it hits him the same due to the difference in placement due to body comp?

[almostgone]

I think Cape hit on a good point. I am rather wide, and fat, , but the wider handle hits the long head better for me and the narrower focuses better on the lateral head.

[Back In Black]

I think Cape hit on a good point. I am rather wide, and fat, , but the wider handle hits the long head better for me and the narrower focuses better on the lateral head.

Powerful.

Not fat.

Powerful

[marcus300]

AG/Marcus... I have had the option to use both V-grips(wider and one more narrow or just a smaller attach) what would the difference be w/the wider than the shorter more narrow one?? Meaning would it hit the lateral head more as well as the main long head?? Just curious b/c I prefer the smaller one

I use both the closer and narrow bar's. Both feel good for my outer head I try to use the outer side of my palm at the bottom and contract the head.

[NACH3]

I prefer the smaller as well. I get a much better contraction with it. But I'm also not as wide as Marcus. So maybe it hits him the same due to the difference in placement due to body comp?

That's what I was picturing and thinking, too!

I think Cape hit on a good point. I am rather wide, and fat, , but the wider handle hits the long head better for me and the narrower focuses better on the lateral head.

Yes I agree I think I said it backwards regarding the wider handle....

I use both the closer and narrow bar's. Both feel good for my outer head I try to use the outer side of my palm at the bottom and contract the head.

I like to keep my elbows tucked against sides and the smaller handle I just feel a lot more control with and like Cape mentioned I get a much better contraction at the bottom, and I can stretch the long head out a lil more!

AG/& Marcus - when using the bigger handle do you flare your elbows out a little more or keep the same locked in position?

[DCI]

Legs tonight. Warm ups on the machines then into squats nothing crazy heavy but I have rom down finally for me and mind muscle connection only taken 10 yrs lol.

Then onto leg press 2 sets heavy and dd.

Then lunges and then back to the isolation exercises.

Sore as fuck here.

I bought a lb of mince to eat but just too much in one go ha. I cook it with peppers some seasoning i use and throw some pasata into with carrots tastes epic with some potatoes and pepper. Will keep the left over mince for my egg meal to finish. Tomorrow I have a wedding so there will be hardly any food ate.

[almostgone]

That's what I was picturing and thinking, too!



Yes I agree I think I said it backwards regarding the wider handle....



I like to keep my elbows tucked against sides and the smaller handle I just feel a lot more control with and like Cape mentioned I get a much better contraction at the bottom, and I can stretch the long head out a lil more!

AG/& Marcus - when using the bigger handle do you flare your elbows out a little more or keep the same locked in position?

I still prefer.to keep my elbows tight against my.body, Nach. For me, I feel like it directs the stress more towards the triceps whereas my elbows don't like.the side load feel if they are flared?
I guess it comes.down to what is right for the geometry of.your body, Nach?

[almostgone]

Powerful.

Not fat.

Powerful

That's the word I meant....yes, powerful.

[almostgone]

Legs tonight. Warm ups on the machines then into squats nothing crazy heavy but I have rom down finally for me and mind muscle connection only taken 10 yrs lol.

Then onto leg press 2 sets heavy and dd.

Then lunges and then back to the isolation exercises.

Sore as fuck here.

I bought a lb of mince to eat but just too much in one go ha. I cook it with peppers some seasoning i use and throw some pasata into with carrots tastes epic with some potatoes and pepper. Will keep the left over mince for my egg meal to finish. Tomorrow I have a wedding so there will be hardly any food ate.

Ooh, you are.going to feel.that one tomorrow. Good luck at the wedding.!
I need to go buy a couple of pair of work boots tomorrow, but I don't really know how well I will navigate up then stairs. Safety toe shoes are upstairs and I'm pretty sure the rise over run of the stair treads is waaaaay below minimum code. However, I've known the people for a good 35 years or so and like.to support the Mom and Pop/family businesses as much as possible.

[marcus300]

That's what I was picturing and thinking, too!



Yes I agree I think I said it backwards regarding the wider handle....



I like to keep my elbows tucked against sides and the smaller handle I just feel a lot more control with and like Cape mentioned I get a much better contraction at the bottom, and I can stretch the long head out a lil more!

AG/& Marcus - when using the bigger handle do you flare your elbows out a little more or keep the same locked in position?

Elbows pinned to my sides work best for me

[BG]

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.

LOL

I started stretching my legs everyday, a real good stretch and my back and flexibility has improved a lot.

[kelkel]

Back and shoulders today. Headed down stairs with my low back feeling a bit off but it warmed up and all went well.

Pulldowns: 2 sets, 12 ish reps
Smith rows: 2 sets with rp on last
Dumbell rows (simultaneous) over 35 degree bench: 2 sets 10 ish reps. Haven't done these in a while. Gonna feel them.
Rear shrugs: 2 sets 15 ish reps

Smith press: 2 sets with rp then drop on last
Laterals: 2 sets with drop on last
Front raises: 2 sets to failure

Note on laterals: try doing these with the dumbells at your sides (mine are maybe an inch or two forward from being directly at my side) which removes any momentum that is so common with dumbells. This way the stress is immediate on the lateral delt. It definitely made a difference in my development when I started doing them this way. I'd never go back. Give it a try. Grip tight and feel the burn.

[Back In Black]

Morning all. BiB, since we have never really exchanged any posts, I won't just throw out advice in case it's not wanted, but if I can help with the knees, let me know.

Have great days everyone!

Thanks Prox.

TBH they are only bad when I squat heavy (for me) in a smith machine. When I do they hurt when I squat and will continue to hurt particularly going upstairs. If I squat lighter they are sore when I squat but not at other times. I've tried different foot positions but I'm sure when I can free squat again I won't have the issue.

[Back In Black]

Back and shoulders today. Headed down stairs with my low back feeling a bit off but it warmed up and all went well.

Note on laterals: try doing these with the dumbells at your sides (mine are maybe an inch or two forward from being directly at my side) which removes any momentum that is so common with dumbells. This way the stress is immediate on the lateral delt. It definitely made a difference in my development when I started doing them this way. I'd never go back. Give it a try. Grip tight and feel the burn.

I hear you on the laterals. I've been doing mine seated recently, almost impossible to use any momentum and a great isolation, although it's front delts I need to focus on at the moment.

[marcus300]

Back and shoulders today. Headed down stairs with my low back feeling a bit off but it warmed up and all went well.

Pulldowns: 2 sets, 12 ish reps
Smith rows: 2 sets with rp on last
Dumbell rows (simultaneous) over 35 degree bench: 2 sets 10 ish reps. Haven't done these in a while. Gonna feel them.
Rear shrugs: 2 sets 15 ish reps

Smith press: 2 sets with rp then drop on last
Laterals: 2 sets with drop on last
Front raises: 2 sets to failure

Note on laterals: try doing these with the dumbells at your sides (mine are maybe an inch or two forward from being directly at my side) which removes any momentum that is so common with dumbells. This way the stress is immediate on the lateral delt. It definitely made a difference in my development when I started doing them this way. I'd never go back. Give it a try. Grip tight and feel the burn.

I've always done them like that kel. Far better at targeting the side delts. I also do alot on the cybex which takes all swing and any body movement out.

[marcus300]

Thanks Prox.

TBH they are only bad when I squat heavy (for me) in a smith machine. When I do they hurt when I squat and will continue to hurt particularly going upstairs. If I squat lighter they are sore when I squat but not at other times. I've tried different foot positions but I'm sure when I can free squat again I won't have the issue.

Check out Chris Duffin's channel out there is a ton of information what is really good for rehab and prevention. Amazing technician and he's improved a lot of my issues which has caused a big improvement in my squat.

[NACH3]

I still prefer.to keep my elbows tight against my.body, Nach. For me, I feel like it directs the stress more towards the triceps whereas my elbows don't like.the side load feel if they are flared?
I guess it comes.down to what is right for the geometry of.your body, Nach?

Same here, AG/& Marcus! Tight against the body I really feel the contraction much more even with the short straight bar - like that better than the EZ Bar attathment, too

[NACH3]

I hear you on the laterals. I've been doing mine seated recently, almost impossible to use any momentum and a great isolation, although it's front delts I need to focus on at the moment.

Definitely agree w/the hand positioning of the side laterals too! and it's made such a difference in delt developement for me! Holding and leaning out makes momentum pretty impossible imo.... also keeping my palm angled slightly back when going up prefects my RC, as well!

[Sfla80]

Shoulders tonight for me guys. One of the better sessions I've had in a while.

Leaning one arm db laterals 3 sets

Seated underhand grip db front raise 3 sets

Cable behind back laterals straight into rope face pulls 2 sets

Smith military press (actually got decent weight here) 3f 1w dd

Db shrugs 2 sets ( went to heavy here too much pressure for back/leg)

Wanted to try these shrugs I saw a video of. I'll try to find a post and see what u guys think. He holds dbs out wide, then close, then behind


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