**Marcus's HIT Dungeon**

[marcus300]

hey guys, what are the best exercises to get those rods down my back?

bent over rows

single arm DB rows

close grip pull downs

lat pulls

this is one of my weak spots and i am determined to fix it!

along with my abs, they are one of my weak points as well

I'll let other chime in. But Marcus and kel have taught me well it's all about the ROWS.

Typically I'll do 3 or 4rows and one or 2 pull downs. Depends what movements I do.


Sent from my iPhone using Tapatalk

Rows before hoes.

Lots of rows and hyperextensions. Occasionally deads but only pick the bar up once, slowly.back down to just beneath the knee, and then creep it back.up. Not necessarily with a heavy weight either, its more about time.under tension for me.
But defo any rowing movement and hyperextensions.Hypers and deads target.the lower part of my back nicely.
Pretty much any back exercise that is geared more toward thickness.

Write it up, boss. You have a knack for writing and also I'm willing to bet there are some details you can share with us so we get the most bang for the buck from each rep.
You got me hooked on hypers when I was having all the problems with the low back spasms that would hit suddenly and about put me on the ground.

I think everyone as mentioned what I would advice. Its all in the rows and I mean hit those rows from every angle BB bent overs, T-bar,hypers, single db, deads and many of the machine rows what are in our gyms.

I stopped doing deads along time ago if I do them now its very light with constant tension like AG mentioned, I don't even mention them in my workouts because they just a finisher in some of my workouts but when I stopped doing deads due to injury I was told to build rods of steel down both sides of my spine. So I spent months/years attacking my back, I concentrated on my back thickness in particular and started doing a lot more hypers like I was told to and my back especially my lower back exploded. I couldn't believe it to be honest because I was powerlifting for yrs and never had a lower back like I built after I was only doing rows and hypers.

My back feels strong but problems occur when my spine is being crushed with weight so that's why I only go light with deads but I am a big rower and a heavy one. On hypers I will do weighted ones which I slowly built up and then I started to twist at the top of the hypers and lock in both steel rods going down my lower back, I could feel something very strange and powerful and within months I produce some serious rods supporting my whole back but my lower especially. This photo isn't a back pose and I was hunching over with my shoulder so myt tattoo artist could get the picture of the work he just did, so my lats aren't flexed and shoulders are rounded but you can see how my lower back is supported by rods of steel, its like a canyon down there. Oh and the width also exploded with rows in conjunction with my walnut cracking but rows I think I am built for them, my back responds well to them but trust me when I train my back I knock hell out of it, a lot of guys don't train it hard because they don't see it which is a mistake, thickness from your back creates some funky illusion



On rows and this can be with a BB,T-Bar or db's I really lock in my lower back and keep my elbows close to my torso and use my back to pull or drag the eight up my thighs, its hard to get right but once you do you can start pilling on the weight and still have that focus. I see many guys rocking the weight but my lower back is locked in and doesn't move until failure comes in. I have various other methods attacking my back with rows with db's but its all mind muscle connection once that's right you can take the bicep out of working and just let the hands be hooks and pull with your back

[Cuz]

Amazing post Marcus thanks for sharing. I remember when i joined this forum you had that pic as your avi. Fckin awesome

[marcus300]

Amazing post Marcus thanks for sharing. I remember when i joined this forum you had that pic as your avi. Fckin awesome

I wish I had the time again because I would of done a rear lat spread but it was my tattoo artist who took the photo for his portfolio. Thanks Cuz I wish it looked like that now

[clarky.]

Morning fellas, side/ rear delts have a good ache. Traps are fvcked haha, Arms are still fried.

Think i will do chest the day fellas, so i will report back later the day. Hope everyone has a good safe wk end.

[marcus300]

Morning pain seekers

No training today just cardio with the Mrs

[almostgone]

That has some great info in it. I wish I'd seen it a few years ago. Thanks for posting that.

No problem, but I'll have to shoot the credit to Marcus on that one. He is the one that posted up links to Duffin's breathing and bracing videos and I got hooked and now I subscribe to Duffins YouTube channel.

[almostgone]

Morning pain seekers

No training today just cardio with the Mrs

Enjoy the day and "Morning" to Mrs. M!

[marcus300]

Enjoy the day and "Morning" to Mrs. M!

Hope your well ag

[NACH3]

Morning Marcus, AG, Clarky... and the rest of you HITers!

My traps are fuvking smoked lol... those 100lb DB Shrugs for a min each set after heavy BB Shrugs surely did its job and more! I can't move lol it's a great painnthat I seek and look forward to each morning!

Arms today fellas - may switch it up to tris first but I love the spring you get off of a pumped bicep though... anyway lots of long count negs and forced reps on unilateral exercises... definitely hammer curls finished with forearms is on the menu!

Kickass and a great Friday to you all!

[almostgone]

Hope your well ag

Feeling good, boss! Feeling good!

[Cuz]

Mornin guys

[Capebuffalo]

Arms. All supersets.

Ez bar curl and close grip bench press.
2 working sets. Last one to failure.

Seated DB alternating curls and seated French press
2 working sets. Last one to failure.

Preacher curls and v bar press downs
2 working sets. Last one to failure.

[Bio-Active]

Good morning hitters great chest training last night. Quad is 60 percent better. I'm on track! Happy Friday

[Proximal]

Feeling the pain of a weeks worth of workouts. Going to try to get another in after work though. Coffee down the hatch, morning commute on its way. Take care all!

[NACH3]

Arms

-- Heavy Hammer curls(strict and elbows pinned at sides) using all brachialis
3w/u 2feelers
2w heavy(4-6 reps into partials) 4 drops(avg'g 2-3,reps clean into partials
-- DY unilateral machine Curls concentrating on on the squeeze & negative with forced reps into negs
1w/u feeler
2w hitting 10-12 reps plus forced Fored reps ---> partials into neg w/a drop
-- Incline curls s/s'd with rev curls to ur out into partials
2w each w/2 RPs each
-- hanging CCC s/s'd w/hanging CCC hammer style
1w 1drop each to failure w/forced Reps & partials unilaterally

-- CG Bench
4w/u 3 feelers
2w heavy slow negs into 3drops on last set racking short to failure
-- V-grip pushdowns s/s'd into OH Extensions
2w 8-10 w/stack + 5 drops s/s'd into OH extensions w/V-grip 2wDD complete failure
-- rope pushdowns s/s'd w/CG Cable curls
2w heavy 3drops to partials into 2w 21s dropped 2x tonpure anilatation the oartsils into

Done in48min total - instensity was great and to pure and utter failure

[songdog]

Good morning everyone today is just cardio but I am going too hit my arms today.And NACH! put them Pop Tarts away no cheating!

[NACH3]

Good morning everyone today is just cardio but I am going too hit my arms today.And NACH! put them Pop Tarts away no cheating!

It's not the pop tarts it's the double stuffed vanilla Oreos lol

[kelkel]

Back and shoulders on the agenda for me very shortly. Keep telling myself I'm going to go to the local gym but can't seem to drag myself there. I think today's excuse is that they don't have a T-Bar row (old school) to use. They have other supported stuff but I love the feel of the old school T bars.

It's a personal issue. One of many.

[almostgone]

Just got in from work. Going to eat, watch a little TV with the wife and the beast, and then crash for an undetermined amount of time. Off work tonight, so will work on the taxes at some point.
Legs on the agenda later on.

[Sfla80]

It's not the pop tarts it's the double stuffed vanilla Oreos lol

Seriously my 2am vice


Sent from my iPhone using Tapatalk

[clarky.]

Good morning hitters great chest training last night. Quad is 60 percent better. I'm on track! Happy Friday

Good stuff Bio.

[clarky.]

Hi fellas, did chest earlier the day. Went good but, aye a but lol, got a wee pull on the right forearm again.

Inclind db press 2 working 1 drop

Incline fly 1 working 1 drop

Cable fly 2 working 1 drop

Pec dec 1 working 1 drop.

Alot of flys a know but pressing was hurting ma forearm. Still heavy and fried fellas.

[NACH3]

Seriously my 2am vice


Sent from my iPhone using Tapatalk

Same man lol I'll get up and start crushing em

[NACH3]

Hi fellas, did chest earlier the day. Went good but, aye a but lol, got a wee pull on the right forearm again.

Inclind db press 2 working 1 drop

Incline fly 1 working 1 drop

Cable fly 2 working 1 drop

Pec dec 1 working 1 drop.

Alot of flys a know but pressing was hurting ma forearm. Still heavy and fried fellas.

Nice Clarky! I sure hope that forearm heals up quickly buddy!

[Cuz]

Damn i gotta find a gym. Only thing about travelling work its gonna be monday before i can train again with weights. So its bodyweight exercise and cardio i guess. Id love a good arm workout right now. I have been carbing up all day

[kelkel]

My work is done.

D ring pull downs: 2 sets 10-12 reps
Smith supported rows: 2 sets heavy 6-10 reps with RP's
T Bars (old fashioned): 2 sets quite heavy today with drop on last. Killed these today. Such a brutal exercise when done right.
Dumbell rows over 35 degree bench: 2 sets 8-10. Really starting to like the feel of these. Bonus exercise as I usually don't do 3 rows.
Shrugs: 2 heavy with RP and drop on last.

Smith press: 2 sets with RP then drop on last
Laterals: 2 sets 12 ish reps with drop on last
Rear's over bench: 2 sets 10-15 reps.

Feeling the work today. Damage done.

[Proximal]

Rear's over bench

Feeling the work today. Damage done.

Uhhhh, nice workout?????

[RaginCajun]

I think everyone as mentioned what I would advice. Its all in the rows and I mean hit those rows from every angle BB bent overs, T-bar,hypers, single db, deads and many of the machine rows what are in our gyms.

I stopped doing deads along time ago if I do them now its very light with constant tension like AG mentioned, I don't even mention them in my workouts because they just a finisher in some of my workouts but when I stopped doing deads due to injury I was told to build rods of steel down both sides of my spine. So I spent months/years attacking my back, I concentrated on my back thickness in particular and started doing a lot more hypers like I was told to and my back especially my lower back exploded. I couldn't believe it to be honest because I was powerlifting for yrs and never had a lower back like I built after I was only doing rows and hypers.

My back feels strong but problems occur when my spine is being crushed with weight so that's why I only go light with deads but I am a big rower and a heavy one. On hypers I will do weighted ones which I slowly built up and then I started to twist at the top of the hypers and lock in both steel rods going down my lower back, I could feel something very strange and powerful and within months I produce some serious rods supporting my whole back but my lower especially. This photo isn't a back pose and I was hunching over with my shoulder so myt tattoo artist could get the picture of the work he just did, so my lats aren't flexed and shoulders are rounded but you can see how my lower back is supported by rods of steel, its like a canyon down there. Oh and the width also exploded with rows in conjunction with my walnut cracking but rows I think I am built for them, my back responds well to them but trust me when I train my back I knock hell out of it, a lot of guys don't train it hard because they don't see it which is a mistake, thickness from your back creates some funky illusion



On rows and this can be with a BB,T-Bar or db's I really lock in my lower back and keep my elbows close to my torso and use my back to pull or drag the eight up my thighs, its hard to get right but once you do you can start pilling on the weight and still have that focus. I see many guys rocking the weight but my lower back is locked in and doesn't move until failure comes in. I have various other methods attacking my back with rows with db's but its all mind muscle connection once that's right you can take the bicep out of working and just let the hands be hooks and pull with your back

this is what i need to concentrate on since there are some heavier DBs at my gym. i dont have access to heavy free weights at the moment but can stack some on a Smith Machine.

thanks for the post, just printed it out to focus on!

[Back In Black]

Cheeky disco muscle workout this morning (chest & biceps).

Flat hammer press 5/5/5/4/4
Incline dumbell press 5/5/5/5/4

Standing cable curls 1 W 1 DD
Preacher cable curls 3 straight sets

Had a Deep tissue sports massage on my back this afternoon FAAAAARRRRRRKKKKKK

[clarky.]

Cheeky disco muscle workout this morning (chest & biceps).

Flat hammer press 5/5/5/4/4
Incline dumbell press 5/5/5/5/4

Standing cable curls 1 W 1 DD
Preacher cable curls 3 straight sets

Had a Deep tissue sports massage on my back this afternoon FAAAAARRRRRRKKKKKK

Aye, sounds like a disco pump session BIB, not like you but he ho. Hehe.
I was just talking to the mrs about that the day lol i was going to ask the mora when it was haha sounds sore haha good stuff mate.

[Sfla80]

Arms done and fried just got home.

Still super setting tris into bis

Seated French press into rotating db curls 3w 1f 1w (one drop with curls)

Incline ez bar skulls into incline curls palms up no rotation. 2w on both

Db kick backs into bent over ISO db curl. 2w

Last movement was single arm hammer preacher. 2 sets. But was spent.

Tried to snap pics like cape and Nach. But I have a long way to catch up lol.



Did not like the side pose pic at all. But figured what the hell I'll post it


Sent from my iPhone using Tapatalk

[Sfla80]

Side note too.

Fvking insurance denied my epidural shot .

Not sure what to do. Wife's pissed she said she was gonna call and complain


Sent from my iPhone using Tapatalk

[Capebuffalo]

Arms done and fried just got home.

Still super setting tris into bis

Seated French press into rotating db curls 3w 1f 1w (one drop with curls)

Incline ez bar skulls into incline curls palms up no rotation. 2w on both

Db kick backs into bent over ISO db curl. 2w

Last movement was single arm hammer preacher. 2 sets. But was spent.

Tried to snap pics like cape and Nach. But I have a long way to catch up lol.



Did not like the side pose pic at all. But figured what the hell I'll post it


Sent from my iPhone using Tapatalk

I see you and Nacho are stealing my mirror bicep shot. It's cool I understand.
Nice arm work

[Sfla80]

I see you and Nacho are stealing my mirror bicep shot. It's cool I understand.
Nice arm work

Told u I had to steal urs and Nach.

But no where even close to u guys.


Sent from my iPhone using Tapatalk

[Capebuffalo]

Told u I had to steal urs and Nach.

But no where even close to u guys.


Sent from my iPhone using Tapatalk

Dude. Yours look a lot better than the ones I threw up today. youre looking good.

[Sfla80]

Dude. Yours look a lot better than the ones I threw up today. youre looking good.

Ty sir


Sent from my iPhone using Tapatalk

[Cuz]

Lookin good Sfla

[Sfla80]

Lookin good Sfla

Thanks cuz!

Veins were popping when I had the pump in the gym. But gone as soon as the pump is gone.

But it's probably because of things like this (kel!)

I need back on a diet

[Proximal]

Thanks cuz!

Veins were popping when I had the pump in the gym. But gone as soon as the pump is gone.

But it's probably because of things like this (kel!)

I need back on a diet

Now THAT is a pizza. Though not quite a deep dish from Giordano's in Chicago, but a more than acceptable replacement!

Nice pics Sfla & I disagree about the side shot.

And why was the epi denied, wtf?

Sorry, just rationalized myself out of a workout. Just did 3 straight/solid days & it's Friday afternoon. Recover now, kill it tomorrow.

[Sfla80]

Now THAT is a pizza. Though not quite a deep dish from Giordano's in Chicago, but a more than acceptable replacement!

Nice pics Sfla & I disagree about the side shot.

And why was the epi denied, wtf?

Sorry, just rationalized myself out of a workout. Just did 3 straight/solid days & it's Friday afternoon. Recover now, kill it tomorrow.

Yeah definitely not deep dish. Personal kind.

Ever heard or been too California pizza kitchen? Wife and her cousin wanted it. Wasn't gonna fight it too much hahhaha .

Epi denied not sure man. It's sucks. Wife is gonna call and fight it. It's killing me. I know that wasn't to fix it all method, but was hoping for some relief.

I called my parents and told them. So they told me my moms last job was working for Aetna and her job was basically to turn down as many claims as possible.

Insurance is a scam. I loved my old insurance but Obama screwed me out of that.


Sent from my iPhone using Tapatalk